Announcement

Collapse
No announcement yet.

Wod 4/11 - 4/17

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Wod 4/11 - 4/17

    Chest press 70 lbs for 55 seconds
    Low row 230 lbs for 43 seconds
    leg press 630 lbs for 56 seconds.
    Left leg lift 30 lbs for 42 seconds
    Right leg lift 30 lbs for 43 seconds

    Next week I'll start the pyramd protocol.

  • #2
    Vick, have you ever considered StrongLifts 5x5?

    WOD:
    ~90min. beach/trail riding
    Wiped out twice! I definitely have some mean bruises...
    On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

    Comment


    • #3
      Hi Jess. No I've not considered the Stronglifts 5x5. I'll do some reading up on it over the next few days. Part of the program has to be that my wife is comfortable doing the routine as we enjoy training together.

      I can't complain about my progress. Just the opposite. The leg press I've been using can safely hold 16, 45 lb plates. I've worked my way up to 14... and I'd be adding a couple of 5 lbs plates next week.

      We have a chance to change gyms so I figured we'd take advantage of John Little posting his new Pyramid Protocol on the Body by Science site and see how it feels. If we don't like it, well then I'll try somethng else.

      Lifting once a week, some sprinting and lots of walking is a formula that is working. Mark's idea is simple but it works.

      Were you on a BMX bike?

      Comment


      • #4
        Hmm..Tell me how that goes..My father has been using the pyramid method for years and has gained quite a lot of mass. How often do you sprint? Nah, not a BMX bike, I wish! I have a Specialized mountain bike... Love that thing more than my own car!

        WOD:
        ~10min. Fast Run
        Alternating Shoulder Press 15x2 (12#)
        Bicep Curl 15x2
        Tricep Kickback 10x2
        Swimmer's Press 8x2
        Full Bicep Curl 8x2
        Bentover Row 12x2
        Arm Curl 8x2
        Lying Tricep Extension 10x2
        41 Chair Dips
        30sec. x 4 One-Armed Plank
        3 min Wall Squat
        10x3 One-Legged Leg Extensions
        10x5 Leg Lifts

        Did a few squats with just the bar, it bothered my shoulders, the stretch was uncomfortable...Has anybody else experienced this? It was pretty frustrating.
        Last edited by primal_jessjane; 04-12-2010, 12:42 PM.
        On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

        Comment


        • #5
          The leg press goes like this.

          Start at a comfortable weight. Your lower leg should be at 90 degrees to the upper leg. Raise the plates about 1 inch and hold for 20 seconds. Lower under control and then add one plate. Raise one inch and hold for 20 seconds. Lower under control and add another plate.

          Continue until you can no longer lift the plate or hold it for the 20 seconds.

          Now start the process backwards removing 1 plate, lifting 1 inch and then holding for 20 seconds. Set down under control and remove one plate.

          Continue this until you can no longer hold a plate for 20 seconds or you reach the starting plate.

          I'll also alternate weekly a pulldown with an overhead press. That will give me two solid exercises a week for muscle growth.

          I try and sprint once a week. I'm taking it slow because I hurt my achilles tendon last fall and I perfer not to re-injure it.

          Comment


          • #6
            Monday:
            1500 row for time
            3x10:
            burpees
            2x20:
            sumo high pulls
            2x12:
            55# squats
            box jumps
            2x20:
            kettle swings
            decline sit ups
            4x1 minute sprints/30 second rest
            2x10:
            clean & jerks
            1x20:
            plankups
            leg lowers

            I was actually pretty bored with this workout. I need to spice things up!

            Comment


            • #7
              Warm Up: 2 Minutes of Kettlebell Swings

              Workout: 10 Minutes of Kettlebell Snatches

              Finisher: 2 Minutes of Kettlebell Swings


              Used one 35-pound bell.

              Comment


              • #8
                90 minute of hot vinyasa yoga.

                Comment


                • #9
                  @Vick, good thinking about the achilles... Personally, I'm veery quick to disregard an injury. I use the excuse "I'm young" all the time to justify training through discomfort/pain..

                  WOD Yesterday:
                  Couple sprints
                  Playing with the bar...I need a trainer!

                  WOD:
                  Bikeriding
                  On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

                  Comment


                  • #10
                    Last night's WOD

                    warm up--500m row for time (2:03)

                    3 RFT:

                    400m farmer carry (20, 15, 15)
                    30 DB DL (20)
                    20 DB Push Press (20)
                    10 Turkish situps (12, 15, 12)

                    Done in 34:?? not too great, had to stop and get water a lot.
                    "It is only with the heart that one can see rightly; what is essential is invisible to the eye."
                    ~ Antoine de Saint-Exupéry

                    Comment


                    • #11
                      Tonight's WOD
                      500m row (2:01)
                      25 pushups
                      25 airsquats
                      25 hollow rock

                      WOD:
                      alternating
                      30, 25, 20, 15 KB Swings (12kg)
                      15, 20, 25, 30 GHD situps

                      time 10:48
                      "It is only with the heart that one can see rightly; what is essential is invisible to the eye."
                      ~ Antoine de Saint-Exupéry

                      Comment


                      • #12
                        Round & Round http://www.trainforstrength.com/workout5.shtml

                        4 x 25 Flutter Kicks as a finisher (4-count)

                        Comment


                        • #13
                          A short walk

                          Comment


                          • #14
                            @Megg, your picture is cute

                            WOD:
                            ~90min Yoga... w/ user Danger_Dave!
                            On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

                            Comment


                            • #15
                              ... It was EXTREME Yoga Jess, haha
                              It’s the idea that people living close to nature tend to be noble. It’s seeing all those sunsets that does it. You can’t watch a sunset and then go off and set fire to your neighbor’s tepee. Living close to nature is wonderful for your mental health.

                              Comment

                              Working...
                              X