i do jogging and walking..
i do jogging and walking..
I believe todayyy I shall walk the doggy, walk the rabbits then say screw it all and sunbathe. It's a beautiful day and here in england we have to make the most of it, as it''l probably be wet and miserable again in a few days... I want a tan dammit! xD
Bunny trainer extraordinaire!
Squat: 135x5, 155x5, 175x5, 195x5, 195x5.
Dip: +35-5, +25-5, bw 10.
Lunge: Pair of 45s, 12 steps, 2 rounds.
Carry: Pair of 85s, 150-200 feet. More than bw now.
This may get boring since I will be doing the same stuff for a while. I have 3 different gym workouts and have listed them all a couple times at least (the starting lift for each is deadlift, bench or squat). Then kettlebells mostly snatches, clean&jerks and presses. Warm weather sprints, cold weather rowing machine. I will be riding this puppy for a while since I'd like to deadlift 2x bw, squat 1.5x and bench 1x; do 5 min snatch test with a 24k (this is a very long way off) and get under 10% bf on my tanita scale.
The only other variable is that I am going to try to periodize by doing something like this. If I move barbells to 2x per week it comes out to be about 10 day blocks. Barbell, kbell, conditioning; one of the kbell/conditioning days could be a rest day, or take a rest day as the 4th day.
1: Main lifts 5 rep sets, moderate kbells, sprinting as I feel like or none. Going pretty hard on volume since period after back-off.
2. Main lift goes down to 3 reps per set and try to add weight, kbell heavy as poss, little or no conditioning (or walking only). Muscle gain period, also if I add extra whey/food it will be during these days.
3. Main lift max 1 reps, kbells light weight more reps like VO2 max style snatches or none, conditioning as I feel like. Basically lift as heavy as poss, the rest light.
4. No barbell, moderate k-bells but not super heavy, more sprinting, in terms of diet more IF.
Last edited by TigerJ; 04-09-2011 at 09:51 AM.
I spent about an hour swinging an ax to cut out some stumps on a piece of land I've been clearing. Great workout in-and-of itself, but when it's also 90 degrees out it becomes a sweat-fest in no time at all.
Striving to live a life extraordinary.
7 miles 4 min run/1 min walk. First and last mile nonstop run.
AM: Walked the dog 2.5 miles
2x5, 1x7 (all weights are work sets, don't include warmups, and were done in my new Grok On! t shirt)
Incline Bench (175lb)
Barbell Row (185lb)
Front Squat (225lb)
Lat Pull Downs (185lb)
Good Mornings (135lb)
Barbell Curls (80lb)
Skull Crushers (90lb)
Kettlebell Snatches x 10 each arm (20kg bell)
Medicine Ball Slams (15lb ball)
Sit Ups x 10
Sledgehammer Swings x 10 each side (10lb Hammer)
24" Box Jumps x 10
Last edited by Nick the Destroyer; 04-09-2011 at 02:08 PM.
Doing cam2cam calisthenics with my bestie lol. He's lost 100+ lbs and I am forcing him to do more than just the stationary bike.
3 minute plank
3 sets of:
Jumping jacks -- 20
Squats -- 10
Push-ups -- 10
Stationary lunges -- 10 each leg
Front plank -- hold for 30 seconds
Side plank -- hold for 10 seconds each side
I took that from your site Al, instead of for as many sets in 30 mins I just said for him to do 2 sets and I'd do 3 (I tried to be as explosive as possible so I didn't want to just finish way before him).
Stats: 5'6" female, 21 years young
Starting Weight: 187 lbs (March 2010)
Current Weight: 143 lbs (Oct 2011)
Goal BF: 20%
Super D Omega 3 daily & BCAAs preworkout