05-18-2013, 12:55 PM
Great workout this morning! I did intervals on the track first, followed by my leg workout at the gym.
Jog 1 mile to the Track
10 X 100 meters Sprints
Jog 1 mile back to the Gym
Squats - 15 X 135 lbs., 10 X185 lbs, 8 X 225lbs, 6 X275 lbs, 3 X 295 lbs
Hack Squats - 12 X 135 lbs, 10 X 185 lbs, 8 X 205lbs.
Burn out set of Squats - 20 X 135lbs.
Thigh extensions - 150lbs/Leg Curl - 90lbs/Calf Raises - 220lbs (Tri-Sets 3 X12)
05-18-2013, 01:18 PM
I am doing the Memorial Day Murph next Saturday (a military charity fundraiser), so decided to do a little taste of it this morning. I ran a mile on the treadmill and then did 6 sets of a scaled Cindy workout. For me this was 6 rounds of 25 squats, 15 TRX racked rows (rather than pullups) and 10 pushups. This added up to right at one-half of the full Murph workout - although I didn't run another mile at the end as I should have.
Riding my bike tomorrow morning early, I had planned to this morning but the incorrect weather forecast sent me to the gym. No matter, I had needed to test my rehabbing shoulder with the above workout anyway just to make certain that it is up for the challenge next weekend. It is
05-18-2013, 02:27 PM
KB snatch 70lbs 5 x 5
KB high pulls 88lbs 5 x 3
Swings 88lbs 3 x 15
05-18-2013, 06:50 PM
16 mile hike through the appalachians
note: edit for spelling
05-20-2013, 01:00 PM
Dead lifts ( sets of 4x5 and 1X8)
Monster rope, kettlebell swing, hand release pushup AMRAP
05-20-2013, 01:49 PM
Handstand work: hold, pushups, and walking side-to-side, against a wall for balance.
05-20-2013, 02:30 PM
Bench Press: (1x5x57.5kg) (1x5x60kg) (2x5x62.5kg)
Bench Press: (3x10x50kg) (2x10x52.5kg)
Pull Ups (2xFailure)
Dumbell Press (4x12x12.5kg)
Dumbell Curls: (4x12x10kg)
And as I had an assignment due the next day, spent the night fueled on chocolate, coffee and adrenaline.
Push Ups (10x40)
05-20-2013, 06:00 PM
5-mile easy pace run.
Standing Overhead Pres: 3x5, 115 lbs
ATG Back Squats: 3x5, 185 lbs
Calf Raises: 3x10, 335 lbs
Stationary Bike Intervals: 40:10 Sprints.
05-20-2013, 06:41 PM
Power Cleans: 5 x 1 x 155
Squats: 4 x 290, 1 x 290 (was supposed to be a set of 5)
Bench Press: 5 x 5 x 185
Deadlift: 5 x 390
Fat-grip deficit deadlift off the cinder blocks: 1 x 5 x 160
Dips: Bodyweight + 45 lbs for 3 sets of 10
Somehow that all took me 2.5 hours. Gross.
05-23-2013, 06:26 AM
Broke my plateau with deadlift finally. Just needed a week off it looks like cause when I went at it fresh seemed like I coulda done more weight. Gonna try to break 300 for a 5 rep set in the next 4-6 weeks. It's definitely my weakest link so I'm keen to keep hitting it hard, but thats a double edge sword as it seems I've been not spacing the workout enough to recover completely.
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