Regular Fitness

Health and fitness discussion. Discuss exercise routines, dieting plans, workout regimens, healthy living, etc.
User avatar
mack_silent
Rookie Member
Posts: 25
Joined: Sun Apr 19, 2009 12:36 am
Contact:

Re: Regular Fitness

Postby mack_silent » Tue Dec 30, 2014 7:05 pm

yesterday
pushup / chinup circuit

today
deadlifts / back rows / hypers / treadmill / core circuit / outdoor run
KCCO. Wake up. Kick butt. Repeat.

User avatar
mack_silent
Rookie Member
Posts: 25
Joined: Sun Apr 19, 2009 12:36 am
Contact:

Re: Regular Fitness

Postby mack_silent » Thu Jan 01, 2015 1:42 pm

yesterday
arm workout

today
shoulders / cardio
KCCO. Wake up. Kick butt. Repeat.

User avatar
26point2
Rookie Member
Posts: 0
Joined: Mon Oct 25, 2010 1:44 pm
Location: The Shwa
Contact:

Re: Regular Fitness

Postby 26point2 » Fri Jan 09, 2015 5:53 pm

Happy New Year, people! :wave:

Back to 5/3/1 for a bit, here are my workouts for week one, not including warm-up or assistance:

Monday:
Press 90x5, 100x5, 115x9

Tuesday:
Deadlift 215x5, 250x5, 285x11

Thursday:
Bench 125x5, 145x5, 165x10

Today:
Squat 185x5, 215x5, 240x11
"Sic Itur ad Astra"
"Such is the Pathway to the Stars"

User avatar
26point2
Rookie Member
Posts: 0
Joined: Mon Oct 25, 2010 1:44 pm
Location: The Shwa
Contact:

Re: Regular Fitness

Postby 26point2 » Sun Jan 18, 2015 8:09 am

Week two of 5/3/1, not including warm-up or assistance:

Monday:
Press 95x3, 110x3, 120x8

Tuesday:
Deadlift 235x3, 265x3, 300x7

Wednesday:
Run 7k = 39:53

Thursday:
Bench 135x3, 155x3, 175x10

Friday:
Squat 195x3, 225x3, 255x8

Saturday:
Run 10k = 58:19
"Sic Itur ad Astra"
"Such is the Pathway to the Stars"

FitLEO
Rookie Member
Posts: 0
Joined: Sun Jan 18, 2015 8:36 pm
Contact:

Re: Regular Fitness

Postby FitLEO » Sun Jan 18, 2015 8:43 pm

Did a "test" workout with my PT yesterday. It's a burpee and kettlebell swing superset, done for time. The goal was to be below 30 minutes.

30 Burpees
25 Kettlebell Swings

25 Burpees
30 Kettlebell Swings

20 Burpees
35 Kettlebell Swings

15 Burpees
40 Kettlebell Swings

10 Burpees
45 Kettlebell Swings

5 Burpees
50 Kettlebells Swings

Finished at 24:40. :mrgreen:
OPP:
Application submitted: January 17th 2018
File #: January 18th 2018

FitLEO
Rookie Member
Posts: 0
Joined: Sun Jan 18, 2015 8:36 pm
Contact:

Re: Regular Fitness

Postby FitLEO » Mon Jan 19, 2015 6:24 pm

Ran for the first time in a long time. Generally my cardio is good but my running long distances suck.

1.24miles in 10:24

I read somewhere that if you can do 2km in under 11minutes you will be fine for the beep test of PREP.

Next test will be for 5km later this week.
OPP:
Application submitted: January 17th 2018
File #: January 18th 2018

User avatar
Shawshank
Regular Member
Posts: 65
Joined: Sun Feb 15, 2009 11:06 am
Location: Ottawa
Contact:

Re: Regular Fitness

Postby Shawshank » Mon Jan 19, 2015 7:41 pm

Monday

Bench Press: 275X3, 295X3, 315X3, 325X1,335X1, 345X2, 345X1
Incline:5X225,245,260,3X280
Hammer Shoulder Press (hand): 5X50,5X80,8X120,5X155
K division.

FitLEO
Rookie Member
Posts: 0
Joined: Sun Jan 18, 2015 8:36 pm
Contact:

Re: Regular Fitness

Postby FitLEO » Thu Feb 05, 2015 2:41 pm

Bench - 6 x 185lbs, 5 x 205lbs, 4 x 215lbs, 3 x 225lbs, 3 x 225lbs
Incline Bench - 10 x 145lbs for 4 sets
Cable fly - 10 x 105lbs for 3 sets
Pushups - 3 x to failure

Already have my eye on the PIN test for when I get in. Doing 50+ pushups per day for the 28 days of February. Having fun with it so far.
OPP:
Application submitted: January 17th 2018
File #: January 18th 2018

User avatar
Shawshank
Regular Member
Posts: 65
Joined: Sun Feb 15, 2009 11:06 am
Location: Ottawa
Contact:

Re: Regular Fitness

Postby Shawshank » Thu Feb 05, 2015 7:07 pm

Monday

Bench: 3X8X275, 3,2X315
Incline DB: 5,8,8X100
Hammer Strength Shoulder Press: 3X10X120(side)
Face pulls

Tuesday

Deadlifts: 545X1, 585X2,1,1
Snatch Grip Deadlifts: 5X405, 3X455
Rows: 5X225,245,265
Chest Supported Rows: 8,8,5
Med Grip cable Rows: 10,10
Dumbbell Curls: 12,12,10
K division.

FitLEO
Rookie Member
Posts: 0
Joined: Sun Jan 18, 2015 8:36 pm
Contact:

Re: Regular Fitness

Postby FitLEO » Thu Feb 05, 2015 10:54 pm

Legs

Squat 6 x 185, 6 x 225, 4 x 245, 3 x 255, 3 x 255
Deadlift 6 x 185, 6 x 205, 6 x 205, 6 x 205
Walking lunges 20 reps x 4 sets
32lbs Kettlebell swing 4 x 10
Turkish getups
OPP:
Application submitted: January 17th 2018
File #: January 18th 2018

vwjetta
Rookie Member
Posts: 0
Joined: Mon Oct 29, 2012 11:13 pm
Contact:

Re: Regular Fitness

Postby vwjetta » Sun Feb 15, 2015 7:32 am

Ran for the first time in a long time. Generally my cardio is good but my running long distances suck.

1.24miles in 10:24

I read somewhere that if you can do 2km in under 11minutes you will be fine for the beep test of PREP.

Next test will be for 5km later this week.


I ran the 1.5miles in 10:18 by no means that's a good score... The prep beep test, are you referring to the ATS one or service/OPC specific?

ATS stops at stage 6.5 if I recall, should not be difficult by any means
OPC made us run until we fail (i.e. did not stop at stage 6.5) neither did Peel when I did my PIN test.

Just to give you a perspective, good luck.

FitLEO
Rookie Member
Posts: 0
Joined: Sun Jan 18, 2015 8:36 pm
Contact:

Re: Regular Fitness

Postby FitLEO » Sun Feb 15, 2015 6:10 pm

vwjetta wrote:
Ran for the first time in a long time. Generally my cardio is good but my running long distances suck.

1.24miles in 10:24

I read somewhere that if you can do 2km in under 11minutes you will be fine for the beep test of PREP.

Next test will be for 5km later this week.


I ran the 1.5miles in 10:18 by no means that's a good score... The prep beep test, are you referring to the ATS one or service/OPC specific?

ATS stops at stage 6.5 if I recall, should not be difficult by any means
OPC made us run until we fail (i.e. did not stop at stage 6.5) neither did Peel when I did my PIN test.

Just to give you a perspective, good luck.


Thanks VW.

I don't plan on just settling for hitting 6.5. I want to exceed my own expectations in all aspects. I will be doing my ATS in April. I just wanted to have a starting point.

Are you currently on with Peel?

Todays Workout (quick)
Incline bb bench - 155 4 x 10
Flat bb bench 2 second pause - 135/155/185/205/225/235 1 rep
Plyo Pushups 4 x 10
15kg med ball throw
core
OPP:
Application submitted: January 17th 2018
File #: January 18th 2018

vwjetta
Rookie Member
Posts: 0
Joined: Mon Oct 29, 2012 11:13 pm
Contact:

Re: Regular Fitness

Postby vwjetta » Mon Feb 16, 2015 1:48 am

Thanks VW.

I don't plan on just settling for hitting 6.5. I want to exceed my own expectations in all aspects. I will be doing my ATS in April. I just wanted to have a starting point.

Are you currently on with Peel?

Todays Workout (quick)
Incline bb bench - 155 4 x 10
Flat bb bench 2 second pause - 135/155/185/205/225/235 1 rep
Plyo Pushups 4 x 10
15kg med ball throw
core[/quote]

Good luck in April. Start early, by the time you apply (if your service does their own physical testing), you will have a strong foundation. Yep, I am on with Peel.

Harbinger30
Rookie Member
Posts: 0
Joined: Fri Dec 26, 2014 3:24 pm
Location: K Div
Contact:

Re: Regular Fitness

Postby Harbinger30 » Thu Feb 19, 2015 12:37 pm

Yesterday: P90X2 Plyocide
Today: P90X2 Total Body + Ab Ribber X2

User avatar
Shawshank
Regular Member
Posts: 65
Joined: Sun Feb 15, 2009 11:06 am
Location: Ottawa
Contact:

Re: Regular Fitness

Postby Shawshank » Fri Feb 20, 2015 9:21 am

Sunday
Bench: 3X8X290, 2X3X315
Incline: 5X225,245,255,265
Strict OHP: 5X5X135

Tuesday:

Deadlifts: 1X495,1X545,3X585,0X605
Snatch grip rows: 2X405,5x3X455
BB Rows: 10X225, 5X245,255,265
GHR Ab work: 3X10

Thursday:
Log Clean and Press: 3X5X180
Slingshot Bench: 3X10X315
Lat Pull dowsn: 3X10
Sandbag/k2g/k2g carry: 2X30feet.
K division.


Who is online

Users browsing this forum: No registered users and 2 guests