Regular Fitness

[perseveringapplicant]

Thanks guys, and the vault rail I wanted ideally would be at around 3 foot.

[CourtOfficer]

I'd be interested in seeing CO. My workout from today was 17 sets for shoulders, 10 for triceps.

At the moment, I'm doing one body part a day but I switch up from time to time. I know how many sets I'm doing and a basic idea of what I want to do but train largely instinctively. For your info, an average arm day is like...

Barbell curls - 6 sets
Dumbell curls - 4 sets
Concentration curls - 4 sets
Cable curls - 4 sets
Tricep pushdowns - 6 sets
Dips - 5 sets
Rope pushdowns - 4 sets
Cable kickbacks - 4 sets
Behind the back wrist curls - 4 sets

CO

[devilwoman]

Thanks guys, and the vault rail I wanted ideally would be at around 3 foot.

I Googled the POPAT/PARE to take a look at the vault rail. It looks like something you could easily build with a couple of 2x4's (maybe with some foam along the top of the rail to prevent splinters). Maybe that's an option for you as well.

Friday (June 14th):

1000m row
25 pullups
25 chinups
25 pushups
25 squats
1000m row

Total time 12 minutes.

[mack_silent]

5km jog, 28:50.

[Shawshank]

The week in Review

Monday
Bench Press: 3X3X280
Incline : 4,3,3X245
Dips: 8XBW, 6XBW+35
Floor Press: 2X3X235
DB Close Grip Bench: 20X50

Wednesday (In a commercial gym)
Deadlift: 3X405, 0X455 (Was in a commercial gym, didn`t have my head in the game, couldn`t get set, said screw it, if I keep going i will hurt something)
Chins: 2X3XBW
Good mornings: 2,2,3X275,295,225
DB Row: 3X8X100
BB Row: 3,5X225
Pull Down: 2X10X135,145
BB Curl: 5X95,6X95,3X115
DB Curl:2X5X55,4X60

Thursday (In a commercial gym)
Standing Press:3X185,1X205,0X225
Seated DB Press:5X80,5X90,2X100
Standing DB Press: 1X100
Fat Gripz Push Press:3X5X155
Standing Press with chains: 3X155,3X165,1X185
3 Board Close grip Bench: 2X5X225,5X235,3X245,3X265,3X275,1X297.5 (Thought I had 300, till I started to unload and realized I only put the 2.5 on one side, so had to add another set in to fell right with the world), 1X300
DB Skull Crusher: 5X37.5,5X42.5

Saturday
Farmers Walk: 180X160`, 220X160'
Viking Press: 5X200,2X270
Car Deadlift:5X560,2X760,3X760
Sandbag Carry: 200X200'

(Felt weak as a kitten today, been trying to fight off something all week, didn`t have a lot i the tank today. )

Signed up for and paid for my first strongman competition. Events will be yoke carry, frame carry, stone over bar for reps and log press for reps. Can't wait.

[26point2]

Signed up for and paid for my first strongman competition. Events will be yoke carry, frame carry, stone over bar for reps and log press for reps. Can't wait.

Sweet!

[mack_silent]

2 x Crossfit circuits.

Today: Two rounds of circuit training

First round:
3 x full hang pull ups, with 27.5lbs vest.
10 x pushups, with 55lbs of gear.
10 x squats, with 55lbs of gear and 50lbs of DB's.
15 x situps, with 27.5lbs vest.
8 flights of stairs up/down, with 55lbs of gear and carrying 45lbs DB.

2nd round, 3 sets of:
1 x weighted pull up.
5 x weighted pushups.
5 x weighted squats.
5 x weighted situps.
2 x weighted flights of stairs up/down.
(30 sec rest between sets)

[Kopparoo2b]

So my workouts have been going great! This 'core' program I've started to increase speed seems to be working. Yesterday I ran my personal best (for the last 2years) and ran my 5k in 24:32. I continued on to finish 6k in 29:05. The best part is I didn't tax myself at all. It's an interesting feeling! I'm hoping to get under 24:00 within a month for 5k.

In August I'll be backing off of speed and concentrating on my Half that I want to do in November. I'll still be trying to work on a faster pace, but not as intense because of distance increases.

I think this training has also Helped my baseball! I don't ever 'slide' onto base, (at my age I may never get back up But my runs from base to base and home are faster

Shawshank: Can't wait to hear how your Competition goes!

[26point2]

Today:

Swim 1200m = 32:30

Followed by:

Squat (3x5) = 225lbs
Bench (3x5) = 145lbs
Deadlift (1x5) = 225lbs
Assisted Pullups (3x5)

[devilwoman]

Saturday (June 15th):

500m row
3 sets of:
10 burpees
20 high knees
30 v-up sit ups
500m row

Time: 10 minutes.

Monday (June 17th):

Tabatas of:

KB High Pulls
KB Goblet Squats
KB "Over the shoulders"
Jumping Jacks

Total time: 16 minutes.

Wednesday (June 18th):

750m row
50 squats
100 assisted pullups
100 pushups
50 KB Swings (50lb KB)
750m row

Total Time: 16 minutes.

Thursday (June 19th):

Insanity (The Asylum) "Relief" - 23 minutes. Followed by:
100 mountain climbers
50 seated ab crunches
25 "diamond" pushups
25 KB leaning side lateral raises (25L/25R)
25 KB front raises (25L/25R)
30 high jumps

Time: 8 minutes. Total time: 31 minutes.

[Kopparoo2b]

Nice 'cool' easy run at gym yesterday.

5k: 26:28

2x10
Fly
Lateral Raise
Leg extensions
Leg curls

12 TRX Pullups
16-10-7 Pushups

2 x 40 sec each side-side plank on elbow
2 x 40 sec each leg-on back, legs bent feet flat on ground, bum up as high as possible, one leg up and extended same angle as opposite knee. Hold without letting arse touch ground.

[devilwoman]

ch leg-on back, legs bent feet flat on ground, bum up as high as possible, one leg up and extended same angle as opposite knee. Hold without letting arse touch ground.

Sounds dirty.

Saturday (June 22nd):

1200m run (warmup) followed by:

Jump Squats
Pushups
KB Swings (50lb)

Start @ 20 reps of each and descend down to 5 reps of each (total 195 reps of each exercise).

Total time: 32 minutes. This "pyramid" workout almost had me midway...I don't know if it was the sequence of the exercises or the amount of reps...but yeah. Phew. I was feeling it.

Sunday (June 23rd):

2500m row

Total time: 10 minutes. Went easy...Saturday's workout made everything hurt.

[Kopparoo2b]

Ha After I posted and re-read that, I just Knee you would comment!!

Just ran 2.5 miles today.
Dojo earlier

[CourtOfficer]

Ha After I posted and re-read that, I just Knee you would comment!!

Nice Freudian, Kopparoo.

CO

[devilwoman]

Ha After I posted and re-read that, I just Knee you would comment!!

Are you saying I'm a perve? LOL