Dantes Posted August 5, 2010 Author Report Share Posted August 5, 2010 05/08/2010Had a really crappy breakfast this morning.Whole wheat, but ugg. Still way too many carbs. Suffered for it during this workout at wellWarm UpCircuits x3300m run7 Pull Up7 Dips15 BW Squats15 KB SwingsWorkoutJump RopeSets of 200 Reps6 Sets1 min rest between.Generally just feeling lethargic now. Not a great feeling. Ugg silly carbs making me sleepy. Quote Link to comment
Dantes Posted August 8, 2010 Author Report Share Posted August 8, 2010 08/08/2010So after a fairly large fail of a weekend I finally got a decent workout in sunday night.Warm UpCircuits x3Jump Rope x50-1005 Jumping Pull Up5 Dips10 KB Squats10 KB SwingsNot the greatest warm up sets, it's quite cold here though and I'm still not 100% recovered. Huge fail on the pull ups really.Interestingly I find squats much much easier when I'm doing them weighted vs just body weight. Form is much much tighter.WorkoutAs Super SetsKB Lunges x10Mil. Press x10x3Pull Up x8Jump Squat x10x3Pushup Pos. Row x101 Leg KB Deadlift x10x340 KB Swings10 Leg Raisex3Felt good on everything but the pull ups basically.Going to look into getting a heavier kettlebell as the 16kg one is seeming a bit light. Probably going to move up to 24kg. Quote Link to comment
Dantes Posted August 9, 2010 Author Report Share Posted August 9, 2010 09/08/2010Fairly erratic workout. Was going to do a 15-15 snatch protocol but stopped due to my calluses playing up.Warm UpCircuits x3Jump Rope x50-1005 Chin Up/Pull Up5 Dips10 KB Squats10 KB SwingsWorkout15-15 Snatch 7 reps/setx14 setsChin Up 1xF (17) (PB)Dips 1xF (23) (PB)KB Squats 5x12Reverse Crunch 3x20L-sit 2x5Like I said, fairly erratic.New PB on the Dips and Chin Ups though, mainly because I almost never go to that rep range.Probably could have hit 20 chins if my forearms weren't jacked from the snatches. Quote Link to comment
Dantes Posted August 10, 2010 Author Report Share Posted August 10, 2010 10/08/2010 No scheduled workout for today so I've just been doing random things throughout the day. Little mini workout around 10pm though. 5x 12 Divebomber Press Up 20 Knee to Opp shoulder mountain climbers 5-10 min in between each one. Also, 1xF press ups 67 in total. Getting closer towards my pushup goal Quote Link to comment
Dantes Posted August 11, 2010 Author Report Share Posted August 11, 2010 11/08/2010After a good break yesterday hit it hard in the sun today.Warm UpCircuits x3300m Run5 Pull Up5 Dips10 KB Squats10 2H KB SwingsWorkoutSuper SetsChin Up (12-12-10)One Leg Squat (10-10-10)Dips (15-15-15)Jump Lunge (10-10-10)KB Row (12-12-12)Standing Boxer Twist (20-20-20)Push Up (20-20)Mountain Climber (40-40) Quote Link to comment
Dantes Posted August 12, 2010 Author Report Share Posted August 12, 2010 4.3km Run 20 min. Not used to running long distance in the vibrams. Lower calves seized a touch near the end. Barely worked a sweat up though which was nice. Quote Link to comment
Dantes Posted August 13, 2010 Author Report Share Posted August 13, 2010 13/08/2010Warmed up really really randomly. Not really sure what I actually did.WorkoutSuper SetsLunges w/ KB x 11 (each)Mil Press x11x3Pull Up x10Jump Lunge x11x3Push Up Pos. Row x111 leg KB dead lift x11x3KB Swings x45Leg Raise x12x3 Quote Link to comment
Dantes Posted August 15, 2010 Author Report Share Posted August 15, 2010 15/08/2010Need to sit down and get what I want to accomplish written downWorkout4x10 Burpees40 Snatches4x10 Divebomber Press Up4x10 Chin Ups4x10 KB Squats2x30s Planks Quote Link to comment
Dantes Posted August 16, 2010 Author Report Share Posted August 16, 2010 16/08/2010Completely changed my ethos on my workouts. Gona trial this out and see if I get some improvements since I've been stagnating mentally and physically lately.WorkoutChin Up (8-10-12-5-5)KB Mil. Press (16kg) (8-10-12-10-8)KB Squat (16kg) (16-18-20-18-16)Plank (30-45-60-45-30)Toning it down a touch so that I'm actually feeling better instead of just grinding myself into the ground. Quote Link to comment
Dantes Posted August 17, 2010 Author Report Share Posted August 17, 2010 17/08/2010Sprints/Running today.Positives: hit a new PB on my 2km timeNegs: Sprinting made me want to puke.Workout2km Run *warmup* 8.204x120m Sprints4x120m WalksReally pushed the sprints hard. Really hard, body wasn't used to it. Still a good sprint workout though especially with the quick starter run. Quote Link to comment
Dantes Posted August 18, 2010 Author Report Share Posted August 18, 2010 18/08/2010WorkoutParallel Bar Dips (12-14-16-14-12)KB 1 arm Row (12-14-16-14-12) (16kg)KB Swing (20-30-40-30-20)Bicycle (40-40-40-30-20)Feel like I could smash out more.Might go out and do some shadowboxing tonight.Was feeling good so.150 Consecutive Bodyweight Squats. Quote Link to comment
Dantes Posted August 19, 2010 Author Report Share Posted August 19, 2010 19/08/2010Conditioning workout todayWorkout15-15 Snatch protocol (16kg KB)6 rep/set30 sets15 sec "work" 15 sec rest6 rep Squat shit (16kg KB in racked pos)20 total sets15 sec rest between sets. Quote Link to comment
Dantes Posted August 20, 2010 Author Report Share Posted August 20, 2010 20/08/2010Don't really know why I worked out tonight. I haven't slept, not entirely sure what's happeneing here.WorkoutPull Up (5-5-5-5-7)Press Up (20-25-20-20-20)Leg Get up (imitation one leg squat) (6-6-6-6-6)Leg Raise (6-8-10-8-6)Wee bit hungover really. tsk tsk. Quote Link to comment
Dantes Posted August 21, 2010 Author Report Share Posted August 21, 2010 21/08/2010 One hour game of squash. Quote Link to comment
Dantes Posted August 22, 2010 Author Report Share Posted August 22, 2010 23/08/2010Really need to improve my squat. Morning WorkoutWarmup400m run 100sChin Ups (weighted)BW x85kg x710kg x5x3Barbell Mil. Press20kg x530kg x540kg x5x245kg x5Back Squat40kg x5x245kg x550kg x560kg x5Deadlift30kg x550kg x570kg x580kg x590kg x5Plank40-50-60-50-40 (s)Cooldown600m Run (150s)Feeling great, and all accomplished by 9am. What a way to start the morning.Mid Afternoon game of Squash,One hour (Won 5-0 ) Quote Link to comment
Dantes Posted August 24, 2010 Author Report Share Posted August 24, 2010 24/08/2010 2km Run (8 min) 4x100m Sprints + 100m Walk 10 Jump Lunge 10 Jump Squats x5 20 KB Snatches x3 10 Round the head KB movements x5 Quote Link to comment
Dantes Posted August 24, 2010 Author Report Share Posted August 24, 2010 25/08/2010Morning Workout500m Warm Up RunDips BW x510kg x515kg x520kg x525kg x5Squat40kg x560kg x565kg x5x270kg x5Barbell Row40kg x550kg x560kg x5x3Deadlift60kg x580kg x5100kg x5x3Superset20 Bicycles15 Med. Ball Seated Twistx3300m Run16km/h15 degree incline(Apparently this burns 1800 calories/hour, brutally intense is all I know)And finished by 9am. Chugging a big glass of milk at the moment Evening WorkoutTabata Squats20 sec on 10 sec off10 Sets13-15 Squats per set.Repeated three times2x 20 press upsOuch Triceps failed.Was going to try and make this a midafternoon KB Session, got a bit lazy though.Will do a KB Session tomorrow morning. Quote Link to comment
Dantes Posted August 26, 2010 Author Report Share Posted August 26, 2010 26/08/2010 Random workout today, going to take a few days off working the hips/back after tomorrow. 3x20 2h KB Swings to warm up For time 100 KB Snatches (16kg) 4.11 10x 2h KB Clean, Thruster complex. AMRAP 5 min 10 Squats 10 Press Ups Completed 10 Rounds Was going for 10 minutes, I really need to start doing some recovery days. Stretch from the snatches! 45 minute game of Squash, won 5-0 Going to do a pull up, Bench, Squat day tomorrow. Quote Link to comment
Dantes Posted August 26, 2010 Author Report Share Posted August 26, 2010 27/08/2010Morning WorkoutBike 1.5km to gym as friend who was supposed to pick me up bailed400m warm up run @15kmhWeighted Pull upBW x85kg x510kg x5x210kg x3 (F)Bench Press40kg x560kg x570kg x580kg x5x3Squat40kg x560kg x570kg x580kg x5x3Knees to Elbows10 x3Fake 1 arm chin up x5x1 (each arm)Incline Run @ 15 degrees, 15kmh for 50 calories1.5km bike home. Quote Link to comment
Dantes Posted August 29, 2010 Author Report Share Posted August 29, 2010 29/08/2010 Hangover cure workout + Pull up test. Warm up 600m Run Pull Up test (substituted chin ups due to hang over and I like chin ups more) TWENTY!!!!!!!! Barely got there but I still did it! Barbell Complex Power Clean Front Squat Thruster Back Squat BTN Thruster Rinse and Repeat 30kg x5x2 Power Clean + Military Press 40kg x5 45kg x5 50kg x5 50kg x4 Power Clean 60kg x5x2 65kg x2 70kg x2 75kg x2 80kg (Failure) Just wanted to see how heavy I could take the cleans. Quote Link to comment
Dantes Posted August 29, 2010 Author Report Share Posted August 29, 2010 30/08/2010 Warmup 500m run @ 16.5km/h Weighted Chin Ups BW x8 10kg x5 15kg x5x3 Overhead Press 40kg x5 50kg x5 52.5kg x5 40kg x5x2 Stalled here at 52.5kg, so I deloaded back to 40kg. Most likely due to the shitty sleep and power clean/press combos I was doing yesterday... I really dislike how lazy my room mates are. Back Squat 60kg x5 80kg x5 90kg x5x3 Going to stabilise here for a bit and get my technique sorted. Moved up 30kg in a week so I guess I should really calm down and get my ego out of it. Deadlift 60kg x5 80kg x5 100kg x5 110kg x5x2 Added another 10kg to my Dead. Grip strength is going to become an issue soon Plank 60s x3 Just to stabilise it to finish. Quote Link to comment
Dantes Posted August 31, 2010 Author Report Share Posted August 31, 2010 31/08/2010 Supposed to be a CnP and Snatch day today. Get to the gym so I settle on front squats until one of the bars gets free Bad idea really, didn't quite have the bar in the right place Front Squat 20kg x10 40kg x10 50kg x8 60kg x5x2 70kg x5x3 Snatch 40kg x5 45kg x5 50kg x5 55kg x5 60kg x3 65kg x3 70kg x1 I think I may have done something to my shoulder on the last set. Icing it now. Quote Link to comment
Dantes Posted September 1, 2010 Author Report Share Posted September 1, 2010 2/09/2010 500m Warm up Run Weighted Dips BW x10 20kg x5 30kg x5x3 Barbell Rows 60kg x5 65kg x5 70kg x5x3 Squats 60kg x5 80kg x5 90kg x5 95kg x5 100kg x3 (Technique slipped here, something wasn't quite right so I stopped the workout) Sinuses are a bit hammered and I'm just generally not feeling great. Worked out anyway though hoping it would clear up It didn't, that's life. I attempted some power cleans as well but yea, didn't feel right. Quote Link to comment
Dantes Posted September 4, 2010 Author Report Share Posted September 4, 2010 Big earthquake at 4.30am this morning here. 7.1 on the Richter scale. Flatted 5% of the city. So my Gym is shut and Uni won't restart for a week while they do structural testing.. Back to BW stuff today Pull Up 15-10-5 Dips 15-10-5 Chin Up 15-10-5 Press Up 30-20-10 KB Swing 40x4 1 min rest breaks, strict Heart really wasn't in it. Back isn't quite right and I really want to get into my gym to lift heavy. For the day Breakfast - 3 pc toast, marmite, cheese Lunch - 3 Egg Omelet, Ham, Cheese Snack - one 35g pack of beef jerky Post workout - Protein Shake Dinner - Not sure, flat mate just cooked up a big vat of pasta. not sure if I want to eat it... Food may be scarce for next couple of days though. Quote Link to comment
Dantes Posted September 5, 2010 Author Report Share Posted September 5, 2010 5/09/2010 Food Breakfast - 3 Egg omelet with ham and cheese Lunch - Protein Shake with extra milk Snack - Beef Jerky, Almonds Dinner - Rice with Mince, Vege, Tomatoes Really really want my gym to reopen. Workout 5.5km Run, 30 min or so. Nice and relaxed, went to check out my gym. Looks like they're shut down for the week due to the earthquake Quote Link to comment
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