rocky555 Posted January 19, 2014 Author Report Share Posted January 19, 2014 Have to get up tomorrow at 04h, therefore short and not too intensive exercise tonight: 19.1.2014 - short warmup - 3x3 chinups with limited range of motion and negative chinups- 3x pushups (25 - 20 - 19)- 3x front plank and side planks, all 45sec- short stretching Legs have been ignored because they are still sore from yesterday HIIT sprinting. 1 Quote Battle logChallenge no. 1Current challenge Link to comment
Basement Cat Posted January 19, 2014 Report Share Posted January 19, 2014 Good job, Rocky! Have fun tomorrow at 4! I'll be thinking of you. I'm an early bird too. Quote Current form: Chubby House Cat (lvl4) Weight objective: 20% S. 4 P. 6 E. 4 C. 7 I. 8 A. 4 L. 5 Battle log Current Challenge Handy linky. Link to comment
rocky555 Posted January 21, 2014 Author Report Share Posted January 21, 2014 Crazy, crazy, crazy busy situation at work. Stress is killing me.Managed to get only 9 hours of sleep in the last 2 nights... Due to the higher force, yesterday ate some really bad stuff, although total caloric intake was under control and not over the BMR. But immediately got 0.7kg of retained water. Damn you evil simple carbs! 21.1.2014 10min warmup (light skipping, jumping jacks, dynamic stretching etc)intensive 5 x 1+1min and 5 x 1+1+1min rounds with 15-30 sec rest between rounds (skipping, planks, pushups, squats, lunges, crunches, climbers etc...)10min stretching 1 Quote Battle logChallenge no. 1Current challenge Link to comment
Basement Cat Posted January 21, 2014 Report Share Posted January 21, 2014 Ah geez. I hope the furore at work quiets down soon. Hang in there, Rocky! Quote Current form: Chubby House Cat (lvl4) Weight objective: 20% S. 4 P. 6 E. 4 C. 7 I. 8 A. 4 L. 5 Battle log Current Challenge Handy linky. Link to comment
IronGlider Posted January 22, 2014 Report Share Posted January 22, 2014 Hope things aren't too hectic with work bro. And seriously congrats on your health man, glad to know you've kicked winter in the family jewlls! well done ;-) Hope I can say the same about my asthma next summer... Sent from my Z10 using Tapatalk Quote Introduction, Bodyware: Fitness JournalChallenge Belt: (1), (2), (3), (4), (5), (6), (7), [WOOT], (8), [TEMP HIATUS], (9) Bodyweight Info: Starting: 264.5lbs, Current: 167.8lbs (NEUTRAL) IronGlider v2.10, Adventurer Rank: Level 8 Link to comment
rocky555 Posted January 22, 2014 Author Report Share Posted January 22, 2014 Still crazy busy but did some work tonight. 22.1.2014 - short warmup - 3x pushups (24 - 16 - 21)- 3x5 hanging leg raises (as high as I can)- 3x30sec handstand (when I get to 60 seconds then I will start practicing them without the wall)- 3x4 chinups with limited range of motion and negative chinups- short stretching Handstand was easy in the first round. Second time a bit more difficult. Third time barely managed to hold. Expecting slight DOMS tomorrow. Did not work legs today due to soreness from yesterday intensive exercising. 1 Quote Battle logChallenge no. 1Current challenge Link to comment
rocky555 Posted January 23, 2014 Author Report Share Posted January 23, 2014 My new idol - Gao Yinyu, 77 http://www.dailymail.co.uk/news/article-2264421/Fitness-fanatic-Gao-Yinyu-77-strips-freezing-workout-Jilin-China.html 1 Quote Battle logChallenge no. 1Current challenge Link to comment
Basement Cat Posted January 23, 2014 Report Share Posted January 23, 2014 Good job on the workout! And thatYinyu guy is crazy awesome! Quote Current form: Chubby House Cat (lvl4) Weight objective: 20% S. 4 P. 6 E. 4 C. 7 I. 8 A. 4 L. 5 Battle log Current Challenge Handy linky. Link to comment
rocky555 Posted January 23, 2014 Author Report Share Posted January 23, 2014 23.1.2014 10 min running20 min various exercises 80 sec work 40 sec pause (jumps, skipping, situps, squats, various climbers, burpees etc...)10 min stretching 1 Quote Battle logChallenge no. 1Current challenge Link to comment
IronGlider Posted January 23, 2014 Report Share Posted January 23, 2014 Amazing! Both you and Gao ;-) P.s Love the title of this thread, just the validity of it, Rocky will become Dolph! Nothing you can do about it and haters gonna hate!!! XD Sent from my Z10 using Tapatalk Quote Introduction, Bodyware: Fitness JournalChallenge Belt: (1), (2), (3), (4), (5), (6), (7), [WOOT], (8), [TEMP HIATUS], (9) Bodyweight Info: Starting: 264.5lbs, Current: 167.8lbs (NEUTRAL) IronGlider v2.10, Adventurer Rank: Level 8 Link to comment
rocky555 Posted January 25, 2014 Author Report Share Posted January 25, 2014 -3kg in 3 weeks of challenge... More than I expected, and I certainly did not starve myself. Today doing single chinups every 30-60min or so.Maybe some short strenght training later, we'll see. Good video: Quote Battle logChallenge no. 1Current challenge Link to comment
Basement Cat Posted January 25, 2014 Report Share Posted January 25, 2014 Congratulations on the weight loss, Rocky! That was a great video! Thanks! Quote Current form: Chubby House Cat (lvl4) Weight objective: 20% S. 4 P. 6 E. 4 C. 7 I. 8 A. 4 L. 5 Battle log Current Challenge Handy linky. Link to comment
rocky555 Posted January 25, 2014 Author Report Share Posted January 25, 2014 25.1.2014 After todays quite a few chinups, only short exercise this evening: - brief warmup- 2x8 horizontal rows with feet on stability ball- 2x5 pistols- 2x12 diamond pushups- 2x6 hanging leg raises- 2x30 sec wall handstand- brief stretching 2 Quote Battle logChallenge no. 1Current challenge Link to comment
Basement Cat Posted January 25, 2014 Report Share Posted January 25, 2014 Great job! Quote Current form: Chubby House Cat (lvl4) Weight objective: 20% S. 4 P. 6 E. 4 C. 7 I. 8 A. 4 L. 5 Battle log Current Challenge Handy linky. Link to comment
IronGlider Posted January 25, 2014 Report Share Posted January 25, 2014 Thanks for sharing the video man, really inspiring and insightful! :-) Sent from my Z10 using Tapatalk Quote Introduction, Bodyware: Fitness JournalChallenge Belt: (1), (2), (3), (4), (5), (6), (7), [WOOT], (8), [TEMP HIATUS], (9) Bodyweight Info: Starting: 264.5lbs, Current: 167.8lbs (NEUTRAL) IronGlider v2.10, Adventurer Rank: Level 8 Link to comment
rocky555 Posted January 26, 2014 Author Report Share Posted January 26, 2014 26.1.2014 Rope jumping.25 rouds x 20sec jump + 10sec rest Brief but intensive. Unfortunately my technique is still far from good.Hopefully I will extend the time with more practice (and conditioning) 1 Quote Battle logChallenge no. 1Current challenge Link to comment
rocky555 Posted January 28, 2014 Author Report Share Posted January 28, 2014 28.1.14 10 min warmup - running, high knees, sprintingapprox 15 sets x 1 minutes of exercises and 30-60 sec rest (situps, pushups, moutain climbers, squats, lunges etc...)10 min stretching After 30 min rest felt the adrenaline rush, jumped on the bar and did 6 chinups. Yeah baby! Record! (to avoid confusion, not ones from dead hang position, but plain ones with 80-90% of max ROM) 2 Quote Battle logChallenge no. 1Current challenge Link to comment
Basement Cat Posted January 28, 2014 Report Share Posted January 28, 2014 Woo! Congratulations, Rocky! Quote Current form: Chubby House Cat (lvl4) Weight objective: 20% S. 4 P. 6 E. 4 C. 7 I. 8 A. 4 L. 5 Battle log Current Challenge Handy linky. Link to comment
IronGlider Posted January 28, 2014 Report Share Posted January 28, 2014 Amazing man, 6 chinups?!?! Great work bro! :-) Sent from my Z10 using Tapatalk Quote Introduction, Bodyware: Fitness JournalChallenge Belt: (1), (2), (3), (4), (5), (6), (7), [WOOT], (8), [TEMP HIATUS], (9) Bodyweight Info: Starting: 264.5lbs, Current: 167.8lbs (NEUTRAL) IronGlider v2.10, Adventurer Rank: Level 8 Link to comment
rocky555 Posted January 30, 2014 Author Report Share Posted January 30, 2014 30.1.2014 5 minute warmup pyramid exercises, done as fast as possible with only very short (30-60 sec) breaks between sets 5 pushups15 situps or crunches or combination15 supermans15 squats 10 pushups25 situps or crunches or combination25 supermans25 squats 15 pushups35 situps or crunches or combination35 supermans35 squats 20 pushups45 situps or crunches or combination45 supermans45 squats 25 pushups55 situps or crunches or combination55 supermans55 squats 20 pushups45 situps or crunches or combination45 supermans45 squats 15 pushups35 situps or crunches or combination35 supermans35 squats 10 pushups25 situps or crunches or combination25 supermans25 squats 5 pushups15 situps or crunches or combination15 supermans15 squats 10 minute stretch So... this was brutal. I am expecting serious DOMS to follow. (looking at this, I could have written it shorter, but let's leave it like it is) 2 Quote Battle logChallenge no. 1Current challenge Link to comment
rocky555 Posted February 1, 2014 Author Report Share Posted February 1, 2014 Short update - no serious DOMS... Today I will eat a large pizza to celebrate 4 months of healthy living and -16kg lost.However total macros and calories for today will be in check (except carbs of course). Photo update: No stopping now, must get to the six pack BF was approx 30% and now is around 19%.I guess I will have to drop all the way to 85-87kg in order for the muscles to be more visible. And then perhaps I will make few months of bulking coupled with more strenght exercises. Of course by bulking I don't mean eating a lot of junk, but just being in sufficient caloric surplus with quality foods and enough protein to gain 1-1.5kg of quality mass (mostly muscle hopefully) per month. We will see. P.S. Can't wait for the spring to come, then I will start with uphill and mountain running. 1 Quote Battle logChallenge no. 1Current challenge Link to comment
IronGlider Posted February 1, 2014 Report Share Posted February 1, 2014 Wow! Amazing progress Rocky! Such a huge amount of progress accomplished, well done man. Gonna Fly Now! Sent from my Z10 using Tapatalk Quote Introduction, Bodyware: Fitness JournalChallenge Belt: (1), (2), (3), (4), (5), (6), (7), [WOOT], (8), [TEMP HIATUS], (9) Bodyweight Info: Starting: 264.5lbs, Current: 167.8lbs (NEUTRAL) IronGlider v2.10, Adventurer Rank: Level 8 Link to comment
rocky555 Posted February 1, 2014 Author Report Share Posted February 1, 2014 Wow! Amazing progress Rocky! Such a huge amount of progress accomplished, well done man. Gonna Fly Now!Sent from my Z10 using Tapatalk Thanks.You are also doing great judging from your photos. Let us both get to the six pack, shall we? 1 Quote Battle logChallenge no. 1Current challenge Link to comment
rocky555 Posted February 1, 2014 Author Report Share Posted February 1, 2014 1.2.2014 5min warmup 3 sets x- handstand 45sec- chinup + leg raise hold 30sec- pistol squats 6x- side planks 45sec- bridge position 15sec (could be more but my hands keep sliding even on the yoga mat) 5min stretch 1 Quote Battle logChallenge no. 1Current challenge Link to comment
rocky555 Posted February 2, 2014 Author Report Share Posted February 2, 2014 2.2.2014 5 min warmup100 burpee challege5 min stretch What to say - my old goal of 100 burpees in 10 minutes is completed. Not just completed, but surpassed - 100 burpees in 9:25. I am sooo very happy My first chinup did not feel like it deserved WOOT topic, but this does. Quote Battle logChallenge no. 1Current challenge Link to comment
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