dar fitness

a squat rack (but no safety pins so if it was going down, it was going down on the tiles).

bench: 55kgs x5, x5, x9 (121 but my shoulder is feeling better so hopefully i can just progess steadily from here)
squats: 110kgs x5, x5, x9 (242)

the reason i added reps on the end of the 3rd set is in here

arms again.

After work quickie

Five rounds max reps of pull ups and sit ups in the back yard.

14/35, 8/20, 6/24, 5/22, 5/21

Pushed, Pulled

Trying to get back on the workouts. These are difficult times!

Yesterday: scaled from 10 to 8 rounds of 115 clean and jerk x 1, 5 pull ups, 10 push ups, 15 squats. Time was 19:40. This was a good workout. Followed up with 5 x 115 cleans.

Today: 5 k in the WIND! Time was 22:42. Then I ate the most delicious chicken ever.

mayfair plaza deadlifts

no racks (except for the smith machine) so ...

deadlift: 235x5.
press: 85x5, x5, x5.

a bunch of vain arm work and a swim.

Wargames

Last week a weird workout was paintball, at a work sponsored team-building function. Nothing builds morale like 4 shots in the back, point blank. My heart rate was ~180 much of the time and for no good reason. Unless fear of 4 shots in the back was a good reason.

Wednesday or Thursday saw a lame 3 rounds of 400 m run, 135 front squat x 10, pull ups x 10. No time as I had to wait for bits and pieces of it.

Tonight is a late night fury workout. Its awesome. Pace around the house waiting for sleep to come back.

Third time around

I love this running workout. It's so hard, but I can't help coming back to it. I haven't done it since May, so let's have a look and see if I've improved at all:

Run

1600 m = 6:57 (6:56)
rest 3 min
1200 m = 5:34 (5:52)
rest 2 min
800 m = 3:25 (3:25)
rest 1 min
400 m = 1:36 (1:43)

Total -- 23:32 (23:56)

I don't trust my math, nor should you, but it looks like an improvement. Might be the result of going through a frisbee season, or the fact that the previous run was in a heatwave while yesterday's was completed under PERFECT conditions: bright sunny, about 10 degrees, with the headwind on the short side of the loop.

Also, I felt like barfing after each round this time, too.

new gym

deadlifts: 225x5
db bench: 40x5, x5

a bunch of assistance exercises to help with the rotator cuff.

Better than a kick in the pants

And hopefully this crap workout will serve as a kick in the butt for me -- to get back to it!

So so so tired, I took a late night workout idea from Ken and scaled it back even further:

4 rounds:
20 overhead walking lunges, 8* lb dbs
8** cleans, 65 lbs ***
5**** push-ups

* Was supposed to be 10 lbs
** Was supposed to be 10
*** Was supposed to be 75 lbs
**** Was supposed to be 10


Finished with 2 x 8 reps of 115 lb squats, three chin-ups, and three jumping pull-ups.

Halfway through the 2nd round of cleans, I put the weight down and debated lying on the floor for a nap, or just going straight home. I rallied and finished the workout, but man that floor looked tempting.

back in the saddle again

in a terrible gym. no olympic bars.

squats: 100kg + non-olympic bar = 220 + 20ish = 240ish; 5, 4, 3. holy legs sore for three days.
press: 20kg + non-olympic bar = 44 + 20ish = 64ish; 5, 5, 5, 5, 5.

and a bunch of assistance exercises to try and help the rotator cuff shoulder.

More like it

5k at work today. Time was 21:38, a course record for me.

Then 5 rounds of max reps dips, 20 sit ups. Dips were 18, 12, 8, 7, 6.

Running with the wind

Er, more like running against the wind. I would describe the gusts off the Minas Basin as halfway between "seabreeze" and "gale".

We each did the following:
 Run 5K
100 walking lunges
100 push-ups

Results...

Overunder 5K = 24:23; 36:02 total
Hedda 5K= 24:07 (PB!!); 38:52 total

Ms Hedda only did 5 standard push-ups; the rest were bench push-ups (easier than regular; harder than knees).

Hedda nearly puked in front of the Canning post office. Homestretch, looking like she might beat hubby's time, givin' it her all, and ...ugh... But managed to push through the last couple hundred metres.

Little late

Last Wednesday 5 rounds of max reps 155lb bench press, max reps pull ups, 225 x 5 squats.
6/14/5,
6/10/5,
6/8/5,
5/6/5,
4/5/5.

Instead of sleeping

Three rounds for time:

squat 115 lb x 10
sumo deadlift high pull 52 lb x 10
bench dips x 10
run 800 m (3:45 min each)

= about 20 minutes.

Finished with 10 x 95 lb squats and 3 dips.

The above did not have an energizing effect. I should've listened to the voice that told me this morning "just keep sleeping." (It was Ken's.)

16,12,8,4

It only took 22 minutes! Run for time 1600m, 1200m, 800m, 400m with 3,2,1 minutes rest in bewtween respectively.
6:24 (easy-ish)
4:40 (harder)
3:34 (plain hard)
1:21 (hard but quick!)

Highs and lows

Saturday I did 18 pull ups in a row with the help of kipping and encouragement.

Today I did a crossfit from last week, as many rounds of 10 x 80 lb push press, 10 x 50 lb db swings and 10 x 24" box jumps. Managed 7 or 8 (guess I have to go with 7). It was hard. Push press was gating.

300

Do I look bronzed and shiny to you?

Jack, scaled a few pounds heavier than the BrandX recommendation:

As many rounds in 20 minutes:

10 push press (52 lb)
10 kb swings (25 lb)
10 box jump (20")

= 10 rounds, with 8 seconds to spare.

"Finished" with chin-ups (3 sets of 3), and 20 95lb squats.