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.
Saturday, October 30, 2010
Thursday, October 28, 2010
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
14/35, 8/20, 6/24, 5/22, 5/21
Wednesday, October 27, 2010
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.
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.
Tuesday, October 26, 2010
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.
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.
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.
Sunday, October 24, 2010
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.
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.
Saturday, October 23, 2010
new gym
deadlifts: 225x5
db bench: 40x5, x5
a bunch of assistance exercises to help with the rotator cuff.
db bench: 40x5, x5
a bunch of assistance exercises to help with the rotator cuff.
Thursday, October 21, 2010
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.
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.
Wednesday, October 20, 2010
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.
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.
Wednesday, October 13, 2010
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.
Then 5 rounds of max reps dips, 20 sit ups. Dips were 18, 12, 8, 7, 6.
Sunday, October 10, 2010
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.
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.
6/14/5,
6/10/5,
6/8/5,
5/6/5,
4/5/5.
Friday, October 8, 2010
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.)
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.)
Tuesday, October 5, 2010
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!)
6:24 (easy-ish)
4:40 (harder)
3:34 (plain hard)
1:21 (hard but quick!)
Monday, October 4, 2010
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.
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.
Sunday, October 3, 2010
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.
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.
Tuesday, September 28, 2010
Reps, reps, reps
Yesterday's x-fit:
8 rounds (scaled from 10) of 135 lb deadlift, 15 reps, 15 push ups. Time was 19:10. Sweat-fest.
8 rounds (scaled from 10) of 135 lb deadlift, 15 reps, 15 push ups. Time was 19:10. Sweat-fest.
Monday, September 27, 2010
Fight gone bad gone bad
This got pretty hard!
3 rounds of 1 minute each of:
15 kg thrusters (40, 31, 25)
30 kg SHPDL (20, 13, 14)
20 inch box jump (24, 18, 16)
Push Press (12, 12, 12) I did strict press the first round. duh
Row for calories (19, 19, 19)
Total was 294 (if you do not want to do the math)
3 rounds of 1 minute each of:
15 kg thrusters (40, 31, 25)
30 kg SHPDL (20, 13, 14)
20 inch box jump (24, 18, 16)
Push Press (12, 12, 12) I did strict press the first round. duh
Row for calories (19, 19, 19)
Total was 294 (if you do not want to do the math)
Over the weekend
Won the Grand Masters NA Ultimate Championship in Montreal. It was, frankly, easy. Won the final 14-2.
Friday, September 24, 2010
Tim consents (barely) to Murph (more or less)
My mini-Murph:
Run a mile (7:25)
25 jumping chin-ups*
50 push-ups
100 squats
(Above segmented into five rounds of 5, 10 and 20 respectively.)
Run a mile (7:17)
= about 30 minutes. (Still don't have a watch.)
* Jumping pull-ups for rounds 2 and 3.
Compare with last time. (Actually more improved than I thought. However, it also seems like last month, rather than MARCH, that I last tried a mini murph.)
The first run would've been faster, but my gym had sneakily re-programmed the treadmills to display in kilometres. When I hopped on, I thought the 'mill was broken -- 8.5 was SO SLOW. I tried another, and another, then clued in. Probably better that way, or I'd have blown my load right at the start.
When I returned to the daycare, Tim was crying. Apparently he'd been cheerful-tearful for the whole hour. Kudos to the girl watching him for putting up with it, rather than bringing him to me partway through the workout!
Next time I try Murph, I'm doing the whole thing. Still scaled, but the reps will be on target. The jumping chins were easier than I expected, and I can go to knee-push-ups if necessary.
Run a mile (7:25)
25 jumping chin-ups*
50 push-ups
100 squats
(Above segmented into five rounds of 5, 10 and 20 respectively.)
Run a mile (7:17)
= about 30 minutes. (Still don't have a watch.)
* Jumping pull-ups for rounds 2 and 3.
Compare with last time. (Actually more improved than I thought. However, it also seems like last month, rather than MARCH, that I last tried a mini murph.)
The first run would've been faster, but my gym had sneakily re-programmed the treadmills to display in kilometres. When I hopped on, I thought the 'mill was broken -- 8.5 was SO SLOW. I tried another, and another, then clued in. Probably better that way, or I'd have blown my load right at the start.
When I returned to the daycare, Tim was crying. Apparently he'd been cheerful-tearful for the whole hour. Kudos to the girl watching him for putting up with it, rather than bringing him to me partway through the workout!
Next time I try Murph, I'm doing the whole thing. Still scaled, but the reps will be on target. The jumping chins were easier than I expected, and I can go to knee-push-ups if necessary.
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