07-01-2013, 01:49 PM
1) 8 X 25 sec stair run, pyramiding up intensity (=varm up) 2) Hill sprints: 5 X 30 sec at 90 %+ intensity. 3) 30 minutes fartslek on beach.
Hanging leg raises 3 X 20
Cable crunches 3 X 12
Gorbag bent over row 5 X 10/8/8/8/15
Flat bench press 5 X 10/8/6/6/15 in superset with Chest supported rows 5 X 10/10/10/10/15
Pull-ups 5 X 12 in superset with decline dumbbell press 5 X 12
Straight arm pullover 4 X 12 - 15 in superset with Gironda Pulley pull rows 4 X 12 - 15
Leg extensions 5 X 15 - 30 in superset with lying leg curl 5 X 15 - 20
Leg-press 5 X (15/12/10) = 5 tri-set of 37 reps
Heel raises on leg-press machine 4 X (15/12/10/8) = 4 giant-set of 36 reps
Sitting heel raises 3 X 20 in SS with Romanian deadlift 3 X 10
Cable cross-over 5 X 15 - 20 in superset with rope pull-downs w/stiff arms 5 X (10/8/8/8) = 4 giant-set of 36 reps.
07-01-2013, 02:36 PM
^ I would do that many sets and reps, but then typing it into this thread would just take way to long
07-01-2013, 05:04 PM
Bike ride of 13.4 miles…it was supposed to be only 10 but there was an unplanned construction detour.
07-01-2013, 05:14 PM
Heh, now back from the two hours and ten minutes long workout; I even did more than planned: I supersetted the heel raises on leg-press machine with reverse hacklift for 4 extra sets of 15 reps, just to feel a little sore in my butt tomorow...
Originally Posted by Neckhammer
07-01-2013, 06:31 PM
Well, we learned Gorbag likes feeling sore in his butt.. I knew this thread had a purpose.
I squatted 305 for 3 sets of 5 (new PR), Olympic Pressed 142.5 3 x 5 (failed to get 3 x 5 on this twice already. Big day for me), Chin-ups with 35 pounds, 9/6/6, and messed around with some light power cleans for form work. Having trouble transitioning from the 1st pull into the second with heavier weights.
Going to try some frequency method stuff, start with a super easy 95# and pull a few a couple times a day, hopefully adding weight quickly. I should be cleaning 200+, but at the moment, I am having trouble extending and racking even 155.
07-01-2013, 08:48 PM
Walked to work and back - slow movement today.
Healthy Bucket List:
- Summit all of Colorado's 14-ers
- Hike the Appalachian Trail
- Do a real pull-up
- Run a 5k
- Be "Hot For Training Camp"
Check out my journey at Outdoor Amy's Blog
07-01-2013, 11:44 PM
I'm staying out of town with my girl to visit her family, so that kinda shakes my workout up a bit. All I got is a bench and two dumbells, so yeah.
Bench (5x657.5) (5x10x45)
DB Press (4x12x12)
Gonna try hit up the local gym tomorrow for squats... Or dangerously improvise with current equipment. We'll see.
07-01-2013, 11:47 PM
1 July 2013:
2 July 2013:
Few but ripe.
07-02-2013, 09:40 AM
10 min jog, 2 min walk at incline.
1a. handstand push up (failure)
1b. 1 Leg DL (10 each)
2a. Skip (1min)
2b. Side crunches on stand (15 a side)
3a. Body Squat (25)
3b. Pull downs (5Front/5Behind/5Front)
4a. Plank 45sec
4b. Body weight single calf raises
07-02-2013, 05:35 PM
Feeling sadistic so I went back to a tabata class today. Worked hard with bodyweight for about 40 minutes.
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