Dantes Posted July 1, 2010 Author Report Share Posted July 1, 2010 Wow. My legs hurt. Walked 5km up and down hills around wellington this morning and I'm still not used to the vibrams so I may need a rest day soon just to recover. Workout today. No equipment so simple bodyweight exercises only. Started at 3pm during my classic 3pm slump. Usually I hate working out at this time and can never get the energy to complete circuits. I'm happy I pushed myself through it though. Workout As Many Rounds As Possible (AMRAP) Time = 10.00 minutes Exercises 10 Pushups 10 Squats 10 Situps # Rounds completed = 12. Totals 120 Pushups 120 Squats 120 Situps Average of 50 seconds per set. Squat form was pretty shite due to the hurried nature and the general leg soreness. Chest is a bit tight given the back to back days of pushups. (100 yest, 120 today) All in all, not a bad workout. Quote Link to comment
Dantes Posted July 2, 2010 Author Report Share Posted July 2, 2010 2/07/2010 Been Greasing the groove all day. Sets of 10 Pushups. Variations Incline Single Leg Raise Staggered Hands Diamond Jackknife Regular Hindu Side sweeping. Total = 300 for the day. Would have been more but I had a 4 hour train journey and went out to dinner afterwards. Quote Link to comment
Dantes Posted July 3, 2010 Author Report Share Posted July 3, 2010 3/07/2010 So. End result of today. Moved 4 Cu.m of misshapen firewood. Turned it into a workout my practicing throws etc. Around 4 hours in total. My obliques and back are killing me. Seriously killing me. Sat down for around an hour after moving the firewood. Then in the pitch black (couldn't even see the road was just running parallel to some power lines) 400m Warmup (fast) 100m Sprint 100m Jog/walk repeated 6x. Felt surprisingly good. Guess I'm getting fitter. Now, need to nail the eating. Quote Link to comment
Dantes Posted July 6, 2010 Author Report Share Posted July 6, 2010 fell off the wagon last few days. Away from my home gym and can really only do simply BW exercises.Hence6/07/2010Minute Madness1 minute of each exercise (Or as many as possible with short breaks)Every minute do another exercises20 minutes total1) Jumping Jacks2) Burpees3) Squats4) Mountain Climbers5) Push Ups6) Lunges7) Dips8) Mountain Climbers9) Burpees10) Jumping Jacks11) Squats12) Push Ups13) Mountain Climbers14) Jump Lunge15) Dips16 High Knees17) Squat Jump18) Mountain Climber19) Push Up20) LungesI tried to keep form as tight as possible but it tended to go to crap towards the end of each set. Vibrams slipped off my toes at one point so I was 20 sec delayed somewhere near the start. All in all, my fitness goes to shit whenever I slip. Need more consistency and I'm looking forward to getting back to my kettlebell and pull up bar. Got a few new ideas I want to implement to see where it takes me. Quote Link to comment
Dantes Posted July 8, 2010 Author Report Share Posted July 8, 2010 8/07/2010Had a few days off due to laziness. Back into it hard today.Scaled it back a bit since I haven't circuit trained in 11 days.On the 2nd and third circuits the snatches became swings due to form rustiness. Something doesn't feel right whenever I KB snatch, get this weird tightness in my forearms.I've decided to implement a structured warm up regime for all my workouts. This is in preparation for when I move off circuit training in a few weeks. Still want some fast and furious action to get the blood pumping.Warm UpCircuits x2300m Runs5 Dead. Pull Up5 Par. Bar Dips10 Press Up10 BW Squat10 KB Swing (5 each arm)WorkoutCircuits x3Chin Up x10KB Snatch/Swing (10-12-12)Par. Bar Dips x10Goblet Squat x12Lateral Jump x12 (Need to replace this with something better)Mountain Climber x403 minute rest betweenFelt reasonably good. Did this at noon on an empty stomach to ensure fat reserves were being used for energy.Forearm is still feeling like weird, can't really tense it properly, maybe due to the impact of the KB from the 1st set of snatches.Now, off for a few eggs. Quote Link to comment
Dantes Posted July 9, 2010 Author Report Share Posted July 9, 2010 09/07/2010One day I will learn adequate rest and stop doing consecutive circuits. Today was not that day.WarmupCircuits x3300m Run5 Pull Up5 Par. Bar Dips10 Squats10 Pushups10 KB SwingsWorkoutCircuits x31 arm KB Clean and Press x9 (Switched to pure press on the third circuit)1 arm KB Row x10Burpees x81 Leg KB Deadlift x8Hindu Pressup x8Bicycle x50 (total)Going to go watch some videos on proper form for the full body KB movements. Maybe video myself doing them as well. Something is not quite right. Quote Link to comment
Dantes Posted July 10, 2010 Author Report Share Posted July 10, 2010 10/07/2010No structured workout today. Moving towards my every day do something along with 3 structured workout approach.WarmupCircuits x3300m Run5 Pull Up5 Bar Dips10 Squats10 Press Ups10 Alternating KB SwingsWorkout320 Alternating KB Swings16kg KettlebellCompleted over 5 sets80-80-80-60-20Was attempting to do 400 but body and mind collapsed on the 5th set (was going for 6 sets, final two of 50-50)Felt reasonable during the workout.Swings are carnage on the legs and lower back though. Quote Link to comment
Dantes Posted July 11, 2010 Author Report Share Posted July 11, 2010 11/07/2010Woke up this morning very hungover so didn't get to workout until 8.30pm.Current Temp here is 1 degree celsisus. She's pretty nippy out there.Warm UpCircuits x3Pull Up x5Dip x5Squat x10Push Up x10Alternating KB Swing x10WorkoutPull Up x7Elevated Press Up x10Single Leg Squat x5Squat Thrust x10Hanging Leg Raise x10Sit Up x15Felt surprisingly good on the pull ups.Modified the workout to include the one leg squat instead of a military press.The reasoning behind this was that the hanging leg raises are also a bit of carnage on the upper body and I didn't want 4 upper body movements with only one lower body. Definitely going to have to work on the lower body movements... They're my weak link at the moment.The Standard warm up is doing wonders for me. Going to start gradually increasing the intensity of it After another week of doing it.Unrelated note, beer + Running = Rough. Quote Link to comment
Dantes Posted July 12, 2010 Author Report Share Posted July 12, 2010 12/07/2010WarmupCircuits x3300m Run5 Pull Up5 Dips10 BW Squats10 Press Up10 Alternating KB SwingWorkoutCircuits x75 Pull Up5 Dips10 BW Squats10 Press Ups10 Alternating KB Swings1 min rest between circuitsTotals CompletedPull Up - 50Dips - 50BW Squat - 100Press Up - 100KB Swing - 100900m RunTime: 25 minutesVery happy with what I accomplished today. Quote Link to comment
Dantes Posted July 12, 2010 Author Report Share Posted July 12, 2010 13/07/2010WarmupCircuits x3300m Run5 Pull Up5 Dips10 BW Squats10 Press Up10 KB SwingsWorkoutCircuits x3KB Push Press x10Diamond Press Up x10Pushup Pos. Row x8Racked KB Lunge x12Jump Squat x8Seated Boxers Twist x203 min Rest BetweenTotal Workout Time = 30 minRunning to TKD tonight for training. Will update later.Ran 1.5km to TKD2h TKD TrainingRan/Walked 1.5km Home Quote Link to comment
Dantes Posted July 14, 2010 Author Report Share Posted July 14, 2010 14/07/2010 Enforced rest day. I'm calling this a workout as all I want to do at the moment is head out to my gym and smash a few sets of pullups out. R Shoulder is acting up though so I must resist! Quote Link to comment
Dantes Posted July 15, 2010 Author Report Share Posted July 15, 2010 15/07/2010So I wasn't specifically told not to workout...WarmupCircuits x3300m Run (Quick)5 Pullup5 Dips10 BW Squats10 Press Up10 KB SwingsNo rest between circuitsWorkoutSprints7 Sprints in totalEach sprint was no less than 100m in length (100-120m variation)Walk/jog immediately back to the start line after each sprint.Drinks break after 2nd and 5th sets.Had to abandon the 8th sprint due to stitch.Haven't sprinted in awhileEach sprint took between ~12.0s and ~13.5sBy PB for the 100m was 10.8s before I injured my ankle so I haven't deteriorated too much since I was running on the road in vibrams. I did have a backwind however, I can't remember what the old correction factors were and I don't really care anyway. Quote Link to comment
Dantes Posted July 16, 2010 Author Report Share Posted July 16, 2010 16/07/2010Warm upCircuits x3No rest between circuits300m Run5 Pull Up5 Dips10 Squats10 KB SwingsWorkoutCircuits x4Chin Ups x10Dips x10KB Racked Squat x10Jumping Lunges x10KB Swing x10Leg Raise x102 min rest between circuits.Was going for 5 sets. Hit failure on the last circuit though. Quote Link to comment
Dantes Posted July 18, 2010 Author Report Share Posted July 18, 2010 18/07/2010WarmupCircuits x3300m RunPull Up x5Dip x5Squat x10KB Swing x10WorkoutAlternating KB Swings x503 sets.Not really feeling it at the moment. May do more later tonight. Quote Link to comment
Dantes Posted July 18, 2010 Author Report Share Posted July 18, 2010 19/07/2010Warm UpCircuits x3300m Run5 Pull Up5 Dips10 BW Squats10 KB SwingsWorkoutAs Many Rounds As PossibleTime = 20 minutes (19)Mini CircuitPull Up x5BW Squat x10KB Swing x15Rounds Completed = 15Totals including warm upPull Up = 90 Squats = 180KB Swings = 255Sweating like a beast, good workout though. Quote Link to comment
Dantes Posted July 22, 2010 Author Report Share Posted July 22, 2010 22/07/2010Been in a fairly decent slump last few days.Eating arghWorking Out bahStupid Inflamed shoulder, the anti inflammatory meds did a real number on my guts even though I was only on them for two days...Fairly average workout todayDefinitely some things to improve on but I'm not gona beat myself up since I still feel so weak from the meds.Warm UpCircuits x3100 Jumps with ye ole jump rope5 Pull Up5 Dips10 BW Squats10 Press Up10 KB SwingsNo rest between circuitsWorkoutPull Up (10-10)Dips (10-12-12)KB 1 arm Mil. Press (6-6-6)One Leg Squat with column (5-5-5-5)2 min rest between sets.Like I said, still feeling weak... hopefully will do better tomorrow. Quote Link to comment
Dantes Posted July 23, 2010 Author Report Share Posted July 23, 2010 23/07/2010Do not ask me why I chose to do this workout today, I'm rather sick and just generally feeling average.Warm UpCircuits x3300m Run5 Pull Up5 Dips10 BW Squats10 Press Ups10 KB SwingsNo Rest Between CircuitsWorkoutThe Cheeky 600For Time50 Chin Up (10-20-32-41-47-50)50 Dips (16-26-32-50)100 Press Up (25-38-50-70-85-100)200 Squats (50-100-150-200)200 KB Swings (50-100-150-175-200)Time: 25.10Didn't stop the clock during a brief walk outside to prevent chunder.Btw, complete success in not chundering.In Brackets is the number of reps completed before going on to a different exercise, there were rest breaks in between.Not bad for a first attempt given my recent lack of general movement. Feeling quite happy with myself and also feel like I'm about to puke my guts out.So yea, I feel like a fricken beast right now.Looking back when I first started my fitness goals 8 months ago if you had told me I would have been accomplishing this I would have just laughed my ass off and told you you were dreaming.I feel like this is a real turning point. I've gone through highs, I've gone through lows.Out there in my itty bitty little garage gym I found a place I could go to that I never knew existed. The last few reps were pathetically easy and I almost feel as though I could have done more.Word of advice before attempting something like this, make sure you've got a decent playlist on. Having to power through body weight dips with fricken Lady Antebellum coming on shuffle is a horrible feeling. Quote Link to comment
Dantes Posted July 26, 2010 Author Report Share Posted July 26, 2010 26/07/2010Been really lacking for consistency lately....Had a massive lab today, 4.5 hours spent taking measurements... Yuck, need to redo it as well to get decent results.Warm UpCircuits x3300m Run5 Pull Up5 Dips10 BW Squats10 Push Ups10 KB SwingsNo rest between circuitsWorkout15-15 KB Snatch Protocol6 reps per set34 sets total.204 total snatches (102 each arm)Time = 17 minThat's probably more like 20 min. Stopped a couple times to stretch.15-15 protocol refers to 15 sec work on, 15 sec rest.Was reading up about it and it's best to start with 6 reps/set and to attempt 25 min (50 total sets)I stopped at 34 as my lower back was beginning to seize (old injury) decided best to play it safe.Diet today, Too many carbs but other than that was good.It's almost impossible to control my dinner meals for 4/7 nights a week.My flat mates love to cook staple carb dishes (they're cheap and we have quite a tight food budget)Oh well, time to hardboil some eggs Quote Link to comment
Dantes Posted July 27, 2010 Author Report Share Posted July 27, 2010 27/07/2010Ugg, Huge Fail. Stupid Sickness.Warm UpCircuits x3300m Run5 Pull Up5 Dips10 BW Squats10 Press Up10 KB SwingWorkoutCircuits x1.58 Pull Up8 Mil. Press5 One Leg Squats10 Hindu Press Up10 Jump Lunges10 Leg Raise.Only made it up to the hindu press ups on the 2nd circuits. Basically just a huge fail. Quote Link to comment
Dantes Posted July 29, 2010 Author Report Share Posted July 29, 2010 29/07/2010Warm UpCircuits x3300m Run5 Pull Up5 Dips10 BW Squats10 Press Up10 KB SwingNo restWorkoutDone as Super Sets~1-2 min rest between sets.Chin Up x10One Leg Squat x8x3Dips x10Lateral Step Up x5e (w/ KB)x3Bent Over Row x10 (1 arm, 16kg KB)Standing boxers twist x20 (w/ KB)x320-30 Press Ups40 Mountain Climbersx2Good workout today. Feel much much better now. Quote Link to comment
Dantes Posted July 30, 2010 Author Report Share Posted July 30, 2010 31/07/2010Morning WorkoutWarm UpCircuits x3300m Run5 Wide grip Pull ups5 Dips10 BW Squats10 Press Up10 KB SwingsWorkout100m Sprint x4100m Jog x4Working out fasted this morning and it is fricken cold. Motivation died halfway through the sprints. Working out again this afternoon though so not a big deal. Quote Link to comment
Dantes Posted July 31, 2010 Author Report Share Posted July 31, 2010 31/07/2010Afternoon WorkoutWarm UpCircuits x3300m run5 Pull Up5 Dips10 BW Squats10 KB SwingsWorkoutAs Super Sets20 Walking Lunges (w/ KB)10 KB Mil Pressx310 Pull Up10 Jump Squatx310 Push Up Position Row10 1 leg KB Dead Liftx340 KB Swings10 Hanging Leg Raisex3Feeling great. Quote Link to comment
Dantes Posted August 2, 2010 Author Report Share Posted August 2, 2010 2/08/2010Warm UpCircuits x3300m Run5 Pull Up5 Dips10 BW Squats10 Press Up10 KB SwingWorkout15-15 Snatch Protocol25 minutes total50 Sets6 Reps/Set300 Total Reps16 kg KettlebellOuch Calluses, seriously bloody hands. Quote Link to comment
Dantes Posted August 2, 2010 Author Report Share Posted August 2, 2010 3/08/2010 Running today, something I've been neglecting for too long. Fartlak 2.5km (5 sprints) Approx time 11 min 3x 100m Sprints 100m Walk in between. Lungs didn't give out. Back did. big snatch day yesterday and my lower back is still tight. I really need to stretch more... 3 Sets of Planks 2 min Regular 1 min each side. 5x 10 Divebomber Pushups Quote Link to comment
Dantes Posted August 4, 2010 Author Report Share Posted August 4, 2010 04/08/2010Warm UpCircuits x3300m Run7 Pull Up7 Dips10 KB Squats12 KB SwingsIntensified the warm up portion. This is mainly because I'm weaker than I want to be at the squats, pull ups and dips. Must get better at them WorkoutEach pair done as a superset with no rest in between.10 Pull Up8 One Leg Column Squatsx310 Dips6 Lateral Step Up (each leg, with racked KB)x310 KB Rows (each arm)20 Standing KB Twistsx320 Press Up40 Mountain Climbersx3Feeling good now, getting much better at the chin ups and dips, can definitely feel improvement. Quote Link to comment
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