Dantes Posted May 25, 2010 Report Share Posted May 25, 2010 Quick Workout Log so you guys can keep me honest. 5 min skipping, 5 min bag work warm up 2 Sets 1 Arm KB Swing (10 each arm) 1 Arm KB Snatch (10 each arm) Super Setted. 2x 8 Pull Ups 2x 10 KB Racked Squat + Push Press 2x 10 Parallel Dips 3x 10 Hanging Straight Leg Raises 60 sec rest between sets. Collapse due to recent lack of movement. Quote Link to comment
Dantes Posted May 26, 2010 Author Report Share Posted May 26, 2010 Ridiculous amounts of rain here so no real space for much movement. 5 min bag work (hands only) Pull Ups 4 sets 7-7-5-4 BW Squats 4 sets. 30-30-30-30 Quote Link to comment
Dantes Posted May 28, 2010 Author Report Share Posted May 28, 2010 Still Raining, so so cold. 27/5/2010 More of a general it's so cold and I really want to get warmer workout. Circuits Chin Ups - 5 Hanging Leg Raise - 10 10 KB Swing each arm 10 Racked KB Squat each arm 5 KB Snatch 2 min Skipping Four Circuits completed. Didn't time it. Little bit of bag work as well. Quote Link to comment
Dantes Posted May 30, 2010 Author Report Share Posted May 30, 2010 Circuit Training: Pull Ups 6 Pushup 20 KB Swing 20 Racked Squat 20 Leg Raise 10 Mil. Press 8-8-6 Three Circuits completed Strict 3 minute rest between circuits. Took a two minute break between Swings and Squats during the third circuit due to (controlled) desire to spew. Eventually finished the circuit then collapsed. Quote Link to comment
Dantes Posted June 1, 2010 Author Report Share Posted June 1, 2010 1/6/2010 Managed to suck up the resolve to workout about 9pm tonight. Not my best workout, form was better on the push presses though. Circuits x3, KB = 16kg Single Arm KB Push Press x8 each arm Diamond Pushup x12 Pushup position Row x8 each side Walking Lunge x15 each side Jump Squat x10 KB Seated Russian Twist x20 3 minute rest Tried to go for a bit of a jog to warm down, legs cramped up unmercifully 400m in. Quote Link to comment
Dantes Posted June 4, 2010 Author Report Share Posted June 4, 2010 4/06/2010 Circuits again Pull Up x5 Incline Pushup x12 Sots Press x6 (each side) Squat Thrust x12 Leg Raise x12 Situp x20 3 minute rest Repeat x3 Quote Link to comment
Dantes Posted June 6, 2010 Author Report Share Posted June 6, 2010 6/06/2010 As circuits KB Clean and Press x8 KB Single Arm Row x10 Burpees x10 KB 1 Leg Deadlift x10 Hindu Pushup x10 3 minute rest 3 circuits completed Attempted conditioning work afterwards (High rep, single exercise, low rest) Alternating 1 arm KB Swings 2x30 (30 sec rest) Felt good during most of it, Burpees were a bit of a killer. Lost lunch at the KB Swings, was going for 4x30... Quote Link to comment
Dantes Posted June 7, 2010 Author Report Share Posted June 7, 2010 07/06/10 Consecutive workouts (I know bad me) just wanted to get back on my schedule so I didn't have to rework my log Circuits Chin Up x10 1 Arm KB Snatch x10 (10-10-8) Parallel Dips x10 Goblet Squat x15 3 Cinder Block lateral jump (About 60cm, 24.5") Mountain Climbers x30 (Count on left leg only) 3 minute rest Repeated three times Probably a little bit of over training, triceps are rather sore atm, possibly from the cramped study position. I'm really happy about the Chins, if only my wide arm overhand was as strong! Going for the 100 Burpee challenge tomorrow! Quote Link to comment
Dantes Posted June 8, 2010 Author Report Share Posted June 8, 2010 No weights today First time doing Burpees in awhile, not to bad. Probably about 50% were incorrect form though. Burpees - 53 - 6 minutes Run (with 4 intervals) 1.4km - 7 minutes Need to improve the running, hopefully the weather warms up so I can get outside more. Quote Link to comment
Dantes Posted June 9, 2010 Author Report Share Posted June 9, 2010 10/06/2010 Missed yesterdays circuit routine due to laziness. Really bad form Did it this morning Warmup 200x Jumps (Jump Rope) 3x 10 Pushup 10 Jumping Pull Up 30 High Knees Circuit x3 KB Push Press x9 Diamond Pushup x13 Pushup Position Row x9 Alternating Walking Lunges x16 (each leg) Jump Squats x11 Seated KB Twists x22 3 minutes between circuits Jump Squats destroyed my legs, back to study now. Quote Link to comment
Dantes Posted June 11, 2010 Author Report Share Posted June 11, 2010 11/06/2010 Caught up to schedule. Definitely taking a rest day tomorrow. Warm Up 200 Jumps (Rope) 3x 5 Jumping Pull Up 5 BW Squats 5 Press Up 5 Burpees Circuit (3x) Pull Up x7 Pushup x22 KB Swings x22 (11 each arm) Racked Squat x22 (11 each arm) Leg Raise x12 Mil. Press x10 (10-10-(5,5)) 3 minute rest. Probably shouldn't have done the Mil. Press today, Shoulders need a break. Quote Link to comment
Dantes Posted June 12, 2010 Author Report Share Posted June 12, 2010 Quick Run today just to stretch the legs, first decent run > 1km in a couple weeks 2.4km - 9.50 Bit over the 4 minute kilometer mark. EDIT: Was feeling good so I went and did a few pull ups as I'm trying to improve on that exercise. BW 5x5 90 sec rest between. Quote Link to comment
Dantes Posted June 13, 2010 Author Report Share Posted June 13, 2010 13/06/2010 Back into the circuit training. Fairly hard today, had to take a longer break between the 2nd and 3rd circuits Circuits x3 KB Clean and Press x10 (each) KB Single arm Row x12 (each) Burpees x12 KB Single leg deadlift x12 Hindu Pushup x12 Bicycle x40 3-6 minute rest. Felt really strong on the clean and press, very good feeling. Quote Link to comment
Dantes Posted June 16, 2010 Author Report Share Posted June 16, 2010 Didn't put up Tuesdays workout for some reason so here it is 15/06/2010 Circuits x3 Chin Up x10 1 arm KB Snatch (10-10-6) Jackknife Pushup x8 Racked Squat x22 Jump Lunge x20 Standing Boxers Twist x20 3 minute rest between circuits. Only completed 6 of the last snatch repetitions. Hit the metaphorical wall due to hunger and having just completed an exam was a bit shattered. Also KB got a bit sweaty and started slipping and I didn't want to injure myself. Had to sub Jackknifes for HSPU as I couldn't find a decent location in my garage for HSPU and my balance isn't good enough to do them freestanding yet. Will post todays workout later. Quote Link to comment
Dantes Posted June 18, 2010 Author Report Share Posted June 18, 2010 Bit of a mixed bag last two days Tried my workout yesterday, felt sick midway though (not exertion sick just sick) so postponed it. Put it off all day today, then gave myself my uber pep talk and got out to the gym and kicked ass. So. Thursday 17.06.2010 = 1 circuit Friday 18.06.2010 = 3 circuits Pull Up x7 Elevated Push up x14 1 arm KB Mil Press x8 Squat Thrust = 14 Leg Raise = 12 Sit Up = 22 3 minute rest. Back tweaked a little bit on the third circuit during the last few military presses. Decided to skip the sit ups and squat thrust as they put a bit of strain on the back. Completed leg raise though. Improvements: Been an average couple days eating wise - Pretty stressful time with exams so it felt oh so good crunching out full sets of deadhang pull ups. I need to get out of the house more. Going to start walking a bit as study breaks. Quote Link to comment
Dantes Posted June 19, 2010 Author Report Share Posted June 19, 2010 19/06/2010 Circuits x3 KB Clean and Press x11 KB Row x13 Burpee x13 1 leg KB deadlift x13 Hindu Pushup x13 Bicycle x44 3 (5) minute rest between circuits Quote Link to comment
Dantes Posted June 21, 2010 Author Report Share Posted June 21, 2010 21/06/2010 Back to workout B for this circuit 3 Circuits completed Chin Up x12 KB 1 arm Snatch x10 (10-10-(7,3)) Parallel Bar Dips x12 KB Goblet Squat x20 Lateral Jump x12 Mountain Climber x40 3 min rest between circuits. Quote Link to comment
Dantes Posted June 22, 2010 Author Report Share Posted June 22, 2010 Went for a bit of a run today. No set distance, no set pace. Basically just sprinting and jogging. About 10 min total. 50 Press ups afterwards. Quote Link to comment
Dantes Posted June 22, 2010 Author Report Share Posted June 22, 2010 23/06/2010 Morning Wake Up 5 Pull Ups 10 Press Up 15 BW Squat Warm Up 20 Jumping Pull Ups (mixed grip) couple minutes skipping couple minutes of bag work, (hands) Circuits x3 KB Push Press x10 Diamond Push up x15 Push up position Row x10 Lunges x20 Jump Squat x12 Seated Boxers Twist x25 3 minute rest Rep = per limb if uni movement. 4x 20 Situps, just because. Quote Link to comment
Dantes Posted June 24, 2010 Author Report Share Posted June 24, 2010 24/06/2010 Breaking one of my goals for the 28 day challenge. But it's been a horrible day. Crazy hard exam this morning and then I went absolutely nuts on the peanut butter and bread after it. Been studying like crazy for my final exam on saturday as well and tonight I just needed to push some iron Warm up = 1 min hard bag work 1 arm KB swings x135 consecutive in 4 min. Switched arms every 10 swings. Damn I feel good now, should have done that earlier... Quote Link to comment
Dantes Posted June 25, 2010 Author Report Share Posted June 25, 2010 Struggled today, I think it was just the timing though. I always seem to hit the wall around 3pm-5pm. Pull Up x8 Press Up x25 KB Swing x24 Racked Squat x24 Leg Raise x15 Just completed once through. Quote Link to comment
Dantes Posted June 27, 2010 Author Report Share Posted June 27, 2010 Tested out the vibrams today. Went for a 2k jog round the local park in the rain. Got covered in mud, had a great time. Quote Link to comment
Dantes Posted June 28, 2010 Author Report Share Posted June 28, 2010 First workout in a couple days. Still recovering from the rather epic weekend (yay germany) Warmup 400m Run 5 Jumping Pull up 7 Press Up 10 BW Squats x2 Circuits x2 Pull Up x8 Mil. Press x10 KB Swing x24 Press Up x24 Racked Squat x24 Hanging Leg Raise x15 3 min rest. Changed the order, moved Mil. Press from 6th to 2nd and Pressup from 2nd to 4th. This was to maintain strength on the riskier military press so that form could be maintained. First time working out in Vibrams. Love em. Seriously Love em. Traveling for a week and a half, leave tonight. So workouts are going to be changing a bit. Going to try and maintain my fitness at least though. Quote Link to comment
Dantes Posted June 29, 2010 Author Report Share Posted June 29, 2010 2k Run up and down hills in the rain. Had to nullify some of that cheesecake somehow. Quote Link to comment
Dantes Posted June 30, 2010 Author Report Share Posted June 30, 2010 Real Estate Agent was showing the house today so I ventured into the cold wet muddy beyonds known as wellington. Ran down to a local park and just tried to summon motivation to do just a bit more. Outside Temperature = 9 degrees celsius (bit under 50F) BTW Running in the mud in vibrams is so slippery. 1km Run Warm Up (Down to the Park) 200m Run 20 Press Ups x5 100m Run 20 Squats x10 200m Run 40 Mountain Climbers x5 Walked back up the hill home. If anyone has ever been to wellington you know what I mean by hills. Totals Running - 4km Hill Walking - 1km Press Ups - 100 Squats - 200 Mountain Climbers - 200 45 min total. Could have done it much faster if it was drier and I was willing to push harder on the runs. Given the conditions I think what I got through was much better than nothing. Though 4x PBnJ afterwards probably cancelled it all out Quote Link to comment
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