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Post by cwccrider on Jan 12, 2009 8:41:54 GMT -5
sunday jan 11th muscle conditioning, did the same as earlier, but ran through teh circuit twice, cutting the reps in half for the second circuit. body weight squats-- 30-- 15 pushups-- 30-- 15 verticle leaps -- 10--5 crunches-- 30--15 step ups----- 40 (20 per leg)--20 (10 per leg) chins-- 5-- 3 lunges-- 30--16 close grip pushups-- 20--10 inverted rows-- 15--8 body weight squats 15--8 chins-- 5--3 i think when i can get through 3 circuits, i'll start doing this holding dumbells step ups----- 40 (20 per leg)--20 (10 per leg) HOW HIGH ? chins-- 5-- 3 CHIN UPS ?
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Post by s4lnj on Jan 12, 2009 21:01:35 GMT -5
my box is about 2 feet, it's just what it sounds like... stepping up.
yes, chin-up, full, legit chins with no kipping, all the way down all the way up. i actually use a neutral grip though, because i do them using the joice supports in the basement.
i have a few cool little muscular endurance workouts like this, but this is my favorite because it incorporates the legs so much. at first i thought it was going to be easy, but by the end it can be pretty taxing. i'm actually kinda sore today.
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Post by cwccrider on Jan 12, 2009 21:12:41 GMT -5
Thats not easy !! I just got done and i skipped the chins,crunches,and rows
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Post by s4lnj on Jan 12, 2009 22:50:26 GMT -5
yeah chins are much harder then people think, with good form i can only get out about 9-10 on a good day. the rows are tough to, i drape a rope over the same wood i do the chins from, hold the rope in each hand, feet on my weight bench. my big fear is that my grip will fail and i won't be able to catch myself because my feet are up on the bench!!
today's workout- monday jan 12 sprints 3 sets of 5 @ 30 yards, 15 pushups between sets, no rest
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Post by s4lnj on Jan 13, 2009 22:37:48 GMT -5
i had a brutal day at work today, after 13 hours bent over hoods, i almost decided to take a rest day. just a short workout today.
tues jan 13th
verticle leaps 3 sets of 15 dips- 1 set till failure @ 32 reps
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Post by s4lnj on Jan 14, 2009 23:14:47 GMT -5
wed jan 14th sprints 1 set of 15 @ 35 yds
just too damn cold out there tonight!!!! at about the 7th sprint, my thumbs were numb, i know i only hurt myself by cutting the workout short, but i don't dig the cold.
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Post by s4lnj on Jan 15, 2009 23:20:16 GMT -5
thursday jan 15
was supposed to have wrestling practice today, but got hung up at work and could not make it. did a little fight conditioning, not much
1-2 punch followed by a sprawl = 1 rep
3 sets of 20 reps on the heavy bag, 20 second rest between sets
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Post by s4lnj on Jan 16, 2009 23:14:08 GMT -5
friday jan 16 strength day
squats- 225x6 245x5 270x3x3x3 bench- 155x6 175x5 200x3x3x3 clean- 95x6 115x5 135x3 125x3x4
i droped the weight in the cleans. although i was getting the reps in, i was sacraficing good form to do it. i'll finish out the 6 week program with this weight and see where i am at the end. i figure the only person i would be fooling with the bad form was me.
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Post by s4lnj on Jan 17, 2009 15:28:47 GMT -5
saturday jan 17
track time.
thanks to the whiley's for draging my butt out today, it was cold, but worth it!!
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Post by HillBilly Deluxe on Jan 17, 2009 17:32:23 GMT -5
i wish that i could get motivated to workout.i even have a gym membership.i just can not push myself most of the time to do it.i do not understand it because i do like to do it too.i think it is because i do not see the results of it.i hope that i can push myself to get there this week.
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