12-16-2013, 01:16 PM
^ I punked out....had to go to the post office....line was horribly long. Went and had lunch and came back to work. Might go tonight instead. My norm is 20 second sprint 40 second active recovery on a recline bike or something like that.
12-19-2013, 11:08 AM
Fun times at the gym first the "corrective squats"
Overhead squats 3x10xbar (45lbs)
Front squats 3x10x95lbs
Then the smith machine since there is no rack
Back squats 200x5 dropset 150x8 dropset 100x8
Dumbell standing presses 120lb (60s)x5 DS 90lbsx6 DS 60lbsx5 DS 40lbsx 4 ..... Damn.
Dumbell one arm row 80x8
Pullups/Chins/Neutral varying grips everytime hit failure so done as a DS/superset with the row....about 6-8sets x 5-8 reps....lost count.
12-19-2013, 11:20 AM
Jillian Micheals "Killer Buns and Thighs" - I'm having my two "Christmas weeks", almost forgot how much I like ths workout
12-19-2013, 01:54 PM
I like watching those while I eat mince pies and drink eggnog !
Originally Posted by gergirl
12-19-2013, 08:59 PM
Punked out on my Wednesday workout. I think my body is now asking for a deload.
Squats: 5x5 @ 147.5 kg (325 lbs)
Bench: 2x3 @97.5 kg (215 lbs)
Dips: 2x Bodyweight to failure
NG Chin ups: 2x Bodyweight to failure
The bench presses were meant to be 5x5 and followed with 5x5 Pendlay Rows. I was just nowhere on the lift. Last Friday, 95 kg went up cleanly and fluidly. Wednesday was just torture. I've successfully 5RM'ed 100 kgs before, so a performance like that just shouldn't have happened.
Got a work function tonight. I'm going to do a couple of change up workouts focused on bodyweight exercises over the Xmas break and hit the gym strong in the new year.
12-19-2013, 09:49 PM
Haha...little funny guy I like the coordinative part about it and it's just fun. Don't you think there's any benefit from doing it?
Originally Posted by OldSchhool
12-19-2013, 11:27 PM
Originally Posted by gergirl
LOL, yeah sure will be some benefit, any exercise is better than none......Even Crossfit !
Just remember though that the Glutes are the largest muscle in the human body and immensely strong. To stress them enough to change requires heavy weights and hard work.
Watch this video especially from the 1 minute mark.
12-20-2013, 12:37 PM
3 sets of 15 minutes in the sauna.....feel the burn!
12-22-2013, 02:50 PM
Man I felt like I was on fire today !
Dips-55lbs-Rest-pause reps( 10 secs between )- 3,3,3,3,2,1
Lying Dumbbell presses 50's- Negative accentuated ( 6 sec to lower)- 2 sets
Close grip bench press using Intentions- 95lbs- 14 reps
Seated dumbbell ext-50lb DB- 17 reps
Close grip bench press using Intentions- 95lbs-9 reps
Seated dumbbell ext-50lb DB-14 reps
12-22-2013, 03:17 PM
20 minute HIIT training on treadmill 60 sec walk, 60 sec sprint. Walked dog for an hour and did 5 minutes alternating between push-ups, squats, and knee to elbows. Good day so fare!
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