Urgan Posted March 17, 2017 Report Share Posted March 17, 2017 Hai. 1 Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
RedStone Posted March 17, 2017 Author Report Share Posted March 17, 2017 On 3/16/2017 at 9:17 AM, Wild Wolf said: Never cease to impress Aw thanks! I'm kind of looking forward to a new heavy cycle. This last week has been fun... and hypertrophy seems to have been a success, but hitting those push presses the other day really gave me my bug back for heavy stuff (Never done these before... if was funnnnnn) 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 17, 2017 Author Report Share Posted March 17, 2017 22 minutes ago, Urgan said: Hai. Hey girl Heyyyy!!! So... I almost did an update here just now, since I haven't started a challenge yet... but I think I will tonight or this weekend, so no long winded posts here lol ALAS. In case anyone actually checks in on this, I did pass my test yesterday! BOOM. Officially certified with ACE Details, thoughts and everything going forward on the new challenge soon XOXOX 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Urgan Posted March 17, 2017 Report Share Posted March 17, 2017 3 minutes ago, RedStone said: Hey girl Heyyyy!!! So... I almost did an update here just now, since I haven't started a challenge yet... but I think I will tonight or this weekend, so no long winded posts here lol ALAS. In case anyone actually checks in on this, I did pass my test yesterday! BOOM. Officially certified with ACE Details, thoughts and everything going forward on the new challenge soon XOXOX Congrats! Big scary monster test went POOF. 1 Quote Level 13 Shape-shifting Warrior Monk STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27 The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein Battle Log : MFP : Instagram : Challenges - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 Link to comment
RedStone Posted March 18, 2017 Author Report Share Posted March 18, 2017 T&F 2X Superset A 2X Back Pedal for D ------> Sprint for D 5X Squat Jumps 10X BW Squats 3X Split Lunge Jumps easi (Box Squat Warmup) 5X 95# 5X115# 3X135# 5X Superset B 5X Pause Box squat 150# 2X 24" Box Jumps 5X Superset C 6X Racked Step ups (1X12kg KBs, 4X8kg) 6X Cossacks easi 2XD HASP 8X 3min run/1 min walk 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 20, 2017 Author Report Share Posted March 20, 2017 Last day of athlete program before holiday. New micro starts next week, Tuesday or Wednesday depending. T&F 2X Superset A 15X Banded Hi knee anti rotation easi 6X Planted rotational wall slams 12# 5X Superset B 5X Pullups/chinups (alternate grip between sets - banded first 4 sets, unassisted final set) 6X Single Arm DB Push Press 30# easi 3X Superset C 12X Incline DB Rows 25# 12X Slow DB Pushups 25X Reverse Crunch 4X Superset D 10X BB Curls 35# 10X DB Recline Curls 10# 15X 30 Sec Spring/60 Sec walk Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
lynneta Posted March 21, 2017 Report Share Posted March 21, 2017 You are. So badass i, wish I could do free weights but I have rheumatoid arthritis and it keeps me from doing that. I work out.withknow my kb weight ma machines but wow your AMAZING 1 Quote https://rebellion.nerdfitness.com/index.php?/topic/95942-the-phoenix-risestime-to-finish-what-i-started/&page=2https://rebellion.nerdfitness.com/index.php?/topic/95969-the-rise-of-the-phoenix/ Link to comment
RedStone Posted March 29, 2017 Author Report Share Posted March 29, 2017 Week+ break for vacation. Lou suggested no training, but lots of walking hapenned. New program starting tonight. Tuesday | Airport Day to Miami | 21,619 steps 8.27 mi Wednesday | South Miami Beach | 31,154 steps 11.47 mi Thursday | Drive to Pt Saint Lucie | 7569 steps 2.89 mi Friday | Spring Training Game and Drive to St Augustine | 12,284 steps 4.51 mi Saturday | St Augustine | 15,525 steps 5.8 mi Sunday | St Augustine and drive to Orlando | 14,649 5.57 mi Monday | Airport and drive back to NY | 8,533 3.3 mi 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Laghail Posted March 29, 2017 Report Share Posted March 29, 2017 This is basically you - (the silvery walking machine, not the heavy guy riding it) 2 Quote Level 38 [TBD] Link to comment
RedStone Posted March 30, 2017 Author Report Share Posted March 30, 2017 No new program as expected. Thrown back in with the athletes. Hopefully starting new on Friday. T&F 4X Superset A 4X Half Kneel Rotational Slam 10# easi 2X Broad Jump into Sprint 3X Superset B 5X BB Snatch 45# 5X Front Split 1 Arm Shoulder Press 20# easi 4X Superset C AMRAP Ring Pushups (15/12/15) 12 BB Bent Rows 85# 4X Superset D 8X Alt Rows 8kg KBs easi 8X Clean & Press 8kg KBs 8X Deadlift/Hi Pulls 8kg KBs 8X KB Pushups Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 1, 2017 Author Report Share Posted April 1, 2017 Day 1 of new strength cycle T&F 2X AWC DX2 Banded lat walks 10X Frog Glute Bridges 8X 1 Leg RDL 20# easi Warm up Squats 2X5/45# 5X95# 3X115# 3X135# 3X5 Pause squats 145# 4X6 BB Front Lunges easi 75# 3X Circuit 10X DB RDLs 40# 10X 1 Leg Glute Bridge easi 30 Sec 90/90 stretch easi 4X Broept Set 10X Incline Curls 12# 8X Standing Hammer Curls 12# 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 4, 2017 Author Report Share Posted April 4, 2017 T&F 2X Warmup Circuit 20X Band Pulls 10X Y Cuffs 10X W Punch BB Push Press/Band Pull Superset 5X 45# 5X 70# 2X5 75# (rep fail on 4th lift of second set, grind to finish) 2X5 70# 5X15 BPA (heavy) Wide Grip Bench 10X 45# 4X10 70# 3X Core Superset 4XD Racked 16kg KB Walks 60sec Planks 2X800m at 8:5 pace (Rx was 7:45) 10X100m Sprints Got some form check on push press after failing that set, everything moved super easily after. Won't balk at an increase. 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 6, 2017 Author Report Share Posted April 6, 2017 T&F Activation 10X Banded Dislocates 3X Lateral One Leg Plyo Jump easi (6") 10X Hip Hike DB Snatch 4X30# easi 3X4 35# easi 4X One Leg Plyo Jumps easi (12") Sump Deads 2X5 135# 2X3 145# 3X5 155# 4X15 KB Swing 50# 3,3,3 Chinups (zero-increasing assistant) Walk to and from TSA 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 8, 2017 Author Report Share Posted April 8, 2017 T&F 2X AWC DX2 Banded lat walks 10X Frog Glute Bridges 8X 1 Leg RDL 20# easi Squats 8X 45# 5X 95# 3X 115# 3X 135# Pause squats 4X6 150# BB Front Lunges easi 4X6 80# 3X Circuit 10X DB RDLs 45# 10X 1 Leg Glute Bridge easi 30 Sec 90/90 stretch easi 4X Broept Set 8X Incline Curls 12# 8X Standing Hammer Curls 15# Run 1 mi at 10:40 /rest/ 1 mi at 9:54 (Rx is to go for time, beat time on second round. Eventual goal 8:30) Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 11, 2017 Author Report Share Posted April 11, 2017 T&F AWC (oops forgot) Push Press 8X 45# 5X 55# 3X 65# 2X5 75# 3X5 80# Wide Grip Bench 10X 45# 10X 65# 4X10 75# 3X Core Set DX4 Racked 18kg KB Walks 75sec Planks 2X 800m run at 8.3 pace 10X 100m Sprints 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 11, 2017 Author Report Share Posted April 11, 2017 On 3/20/2017 at 9:22 PM, lynneta said: You are. So badass i, wish I could do free weights but I have rheumatoid arthritis and it keeps me from doing that. I work out.withknow my kb weight ma machines but wow your AMAZING Hey there! I'm so sorry, I don't know how I missed this! I'm just not used to people talking to me on my log I guess But thanks so much for the kind words!! Yes, I understand the limitations with RA and it sucks I hope you've found something that is safe for you and that you love to do!!! Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 13, 2017 Author Report Share Posted April 13, 2017 Shark week started hours before training. Walked to and from. Felt weak and cranky going in, but stuff moved easily. T&F 2X AWC 10X Displocates 3X 1 leg lateral box jumps easi 10X Hip hikes 4X Superset 4X DB Snatch 35*# easi 4X 1 leg box jump easi *after the first set I increased to 40# - right side went up, left didn't. Got some form corrections and went back to 35#. Felt awesome and easy after that. I'll try 40 again next week. Looking forward to applying these form ideas to BB snatch. Sumo Deadlifts 2X5 135# 5X 155# 4X4 165# 4X Superset 15X KB swings 50# 3,3,3 Chin ups - light assist on the last few sets, massive, sudden headache at the end of the 3rd set. Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 15, 2017 Author Report Share Posted April 15, 2017 T&F 2X AWC 2XD Banded Lat Walks 10X Frog Glute Bridge 10X SL RDL 25# Pause Squats 8X 45# 5X 95# 3X 135# 2X 155# 5X3 160# BB Lunges 4X6 85# easi 3X Superset 10X DB RDLs 50# 10X Single Leg Glute Bridges easi 30 Sec 90/90 stretch easi 4X Brocep set 8X Incline Curls 15# (12# the first set, then increased for last 3) 8X Standing Hammer Curls 20# 1 mile@10:00, 1 mile@9:32 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 17, 2017 Author Report Share Posted April 17, 2017 Morning 1X SLT Form 5X Burpees _____ Evening T&F 2XWAC 20X Band Pulls 10X Y Cuffs 10X W Punch Push Press 2X5 45# 5X 65# 5X5 82# Wide Grip Bench 2X5 65# 4X10 80# 3X Core Superset DX2 Racked Kb Walks 16Kg 90 Sec planks 4X25 Gripper reps medium easi 30 sec 3rd world squat Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 19, 2017 Author Report Share Posted April 19, 2017 Morning: Form 5X Burpee Evening: T&F 2XAWC 10X Band Dislocates 3X One Leg Lateral Box Jumps easi 10X Hip Hikes 4X Superset 4X DB Snatch 40# easi 4X One leg Box Jumps easi Sumo Deadlifts 7X 135# 5X 155# 3X 175# 3X7 185# 3X Superset 15X KB Swings 50# 3,3,3* Chin ups (UNASSISTED FINALLY ) (*each set is 3, pause at the bottom, 3, pause, 3) 3X Chin ups (cause 30 is more pleasant to me than 27) After stretches 3rd World Squat: Planned for time Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 22, 2017 Author Report Share Posted April 22, 2017 T&F 2X AWC 2XD Banded Lat Walks 10X Frog Bridges 10X 1 Leg RDL 25# easi Squats 2X10 45# 5X 95# 3X 135# Pause Squats 2X 155# 6X4 175# BB Lunges 6X 85# easi 3X6 90# easi 3X Superset 10X DB RDLs 50# 10X Single Leg Glute Bridges easi 30 Sec 90/90 stretch easi 4X Superset 8X Incline Curls 15# 8X Hammer Curls 20# Overhand Dead Hangs 4X30 secs (at TSA - wider, smoother bar) 1X30 secs (at home - smaller, foam padded bar) 1X40 secs (home) 1X45 secs (home) 1X40 secs (home) Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 24, 2017 Author Report Share Posted April 24, 2017 T&F 2X AWC 20X Band Pulls 10X Y Cuffs 10X W Punch Bench 50X 45# (warrior mini) Push Press 5X 85# 4X 85# 5X 85# 3X 85# 3X 85# 3X Core Superset 2XD Racked KG Walks 16kg 60sec Plank - Feet in Rings Light Gripper 4X 25 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 27, 2017 Author Report Share Posted April 27, 2017 T&F 2XAWC 20X Band Dislocates 3X Lateral 1 leg box jumps easi 10X hip hikes 4X Superset 4X DB Snatch 40# 4X One Leg Box Jump Sumo Deadlights 5X 135# 5X 155# 3X 175# 5X3 195# 4X Superset 15X KB Swings 50# 3,3,3 Chinups Dreadmill 200m, 800m, 400m* - guessing at 9:30 pace 10X 30sec sprint, 60sec walk 10X Burpees (*back on treadmill, messed up my timing cause getting used to track. Should have been 2X 800m and faster, oops) 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted April 29, 2017 Author Report Share Posted April 29, 2017 Walk to and from town TSA T&F 2X AWC 2XD Banded Lat Walks 10X Frog bridges 8X 1 leg DB RDL 20# Squats 2X8 45# 5X 95# 3X 135# 3X 155# 1X 175# Pause Squats 3X4 180# (!) BB Lunges 4X6 92# 3X Superset 10X DB RDL 50# 10X 1 leg glute bridges easi 30sec 90/90 stretch easi 4X Broset 8X Incline Curls 15# 8X Standing Hammer curls 20# Track 1 mi/9:53 1 mi/? (Watch died in the middle... was on pace to at the least be comparable so I'll leave it at that.) Music: Reggie Watts Pandora Rating: Enjoyable: 5 Pacing: 3 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted May 2, 2017 Author Report Share Posted May 2, 2017 New Program Day T&F 2X AWC 10X Post. Band Press 6X Wide/Pinch Pushups BB Clean & Press 5X 45# 5X5 65# 4X Superset 6X BB Floor Press75# 10X Banded KB SA Rows 16kg easi 3X Superset* 15X Ring Pushups 15X Upright KB Rows 12Kg 10X Lat Raises 10# (This superset is for time, 40sec on, 20 off. Given these target numbers for now...) Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
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