View Full Version : Use It: Rocktober 14-20
maxlharris
10-15-2007, 07:00 AM
I biked today. Intervals. Was good.
5 mins to warm and 4.5 to cool
6*30 second resistance sprints at 15-16/20
5*1.5 minute active rest periods at 5-6/20
RPM between 85-100, throughout
Total Cals: 162
Mileage: 7.2
Am experimenting with not eating before cardio this week. Something out of Taubes (through inference, rather than statement). We shall see if this makes me mobilize my fat better.
Doctari
10-15-2007, 07:06 AM
Pre-breakfast cardio:
Treadmill work w/25 pound weight vest:
1.5 miles @ 4mph. Incline starting at 0 raising to 2 at .5 miles, 4 at 1.0 miles. (Time: ~23 minutes)
6 minutes backwards @ 3mph @ 4 incline
2 minutes @ 4 mph, 4 incline
2 minutes @ 3 mph, 15 incline
1 minute sprint @ 6.5 mph 0 incline
Stair sprints w/25 pound weight vest:
5 stair sprints w/o a rest
Outside work w/25 pound weight vest:
20 yard back peddle
5 jump squats (fingers must touch after each jump)
20 yard sprint
20 second rest
20 yard back peddle
5 jump squats (fingers must touch after each jump)
20 yard sprint
30 second rest
20 yard back peddle
5 jump squats (fingers must touch after each jump)
20 yard sprint
45 second rest
20 yard back peddle
5 jump squats (fingers must touch after each jump)
20 yard sprint
60 second rest
20 yard back peddle
5 jump squats (fingers must touch after each jump)
20 yard sprint
Total time: 49 minutes
The Munster
10-15-2007, 02:42 PM
10-15-07
Push Press 3-3-3-3-3-3-3 (max weight for 3 reps, 7 times progressing in weight when possible)
115-125-130-135-140-145-150
10/15/07
Upright bike intervals!
25 min with 5 min cooldown!
My son teaches Brazilian JuJitsu. He has black belts in other MA's but mainly he teaches self defense.. ULtimate Fighting is getting bigger. He is putting in a cage and teaching his students. The place is very busy right now. Amazing. Nice guys. A couple woman. My daughter in law won her division last year at the Arnold in 30 seconds. My doc prohibits me from going to class because of RSD that I have. If I get injured, it's bad. I was injured this spring and still am not over it.I was in a cast for 7 weeks . The pain is worse after the cast came off.
Tonight I got in intervals on the bike and upper body wieghts. I also spent half an hour on the heavy bag. It got rid of my headache.
I push mowed my front yard which is hilly and it was really good for my legs. It took me an hour. The legs are not in intense pain right at the moment. BLOOD FLOW!!!! yes!!!!!!!!!!!!
Doctari
10-15-2007, 08:06 PM
Afternoon lift:
Kettlebell work (23 Kilo kettlebell)
1 arm olympic overhead snatches
Left x5, right x5
20 second break
Left x7, right x7
30 second break
Left x10, right x10
parallel ring circuit work (4 circuits)
Parallel ring pushup x10
parallel ring pullup x10
single ring pullup x5
10 inch ground parallel bar work:
L sit 45 seconds
20 second break
L sit 45 seconds
20 second break
L sit 45 seconds
20 second break
Stair sprints w/25# weight vest
12 sets w/o break.
Doctari
10-16-2007, 06:32 AM
10/16 Pre-breakfast cardio
Warmup:
10 inverted smith machine row ups
10 pushups
750 meter sprint
Treadmill work W/25# weight vest:
1.5 miles @ 4mph. Incline starting at 0 raising to 2.5 at .5 miles, 5 at 1.0 miles. (Time: ~23 minutes)
6 minutes backwards @ 3mph @ 5 incline
2 minutes @ 4 mph, 5 incline
2 minutes @ 3 mph, 15 incline
1 minute sprint @ 6.5 mph 0 incline
Stair sprints w/25# weight vest:
10 sprints w/o break
Planned work workouts:
3 x 5 man maker pushups (pushups on 25 # barbells, when at the apex of the pushup single arm plank and row the other arm and dumbell to chest)
3x10 dumbell curls (35# dumbells) (yeah I know it's a stupid isolation exercise but it's not like I have a lot of room in the ol' office and besides my arms need the extra attention)
Come on now! Wheres the users at this morning!
maxlharris
10-16-2007, 08:16 AM
Bike intervals.
3 * 60 seconds at 15/20 resistance.
Just not feeling it today.
The Munster
10-16-2007, 11:52 AM
10-16-07
For time:
21 Deadlifts, 185lb
30 GHD Sit-ups
15 Deadlifts, 185lb
20 GHD Sit-ups
9 Deadlifts, 185lb
10 GHD Sit-ups
time = 4:02
(GHD = Glute-Ham Device)
Matt
Did my resistance workout.
The computers were down on the machines, so I'm sure I did the movements too quickly, but I did them!
Even increased my ab crunches to 95lbs!!!
lczeledoc
10-16-2007, 12:46 PM
Used it yesterday, 10/15/07
Chin-ups, Bodyweight, 6, 5, 5, & 4 reps
Close grip Bench Press, 8 x 185, 6 x 205, 3 x 225 dropset of 10 x 135 lb.
Romanian Deadlift, 205 lb, 2 x 10
Checked my weight yesterday, 237 lbs. I had stalled for a long time @ 242 lbs, the IF has helped break the fat loss stall. I IF once or twice a week. Most times I only have 2 meals-no snacks, once in a while I'll 3 squares.
Doctari
10-17-2007, 06:45 AM
Afternoon lift: 10/16
Kettlebell endurance test:
23 Kilo kettlebell
10 High pull
10 Front squats
10 Overhead press
(which is to say, a high pull into a front squat and explode through with an overhead press)
160 yard run
20 seconds rest
10 High pull
10 Front squats
10 Overhead press
160 yard run
40 seconds rest
10 High pull
10 Front squats
10 Overhead press
160 yard run
60 seconds rest
10 High pull
10 Front squats
10 Overhead press
160 yard run
80 seconds rest
10 High pull
10 Front squats
10 Overhead press
160 yard run
Riffle Drill (18 pound fixed bar substituted for riffle):
4 station lift (waist, overhead, chest, overhead, waist (1) w/arms stiff) x10
Russian twist x10
30 second rest
4 station lift x10
russian twist x10
30 seconds rest
4 station lift x10
russian twist x10
Total time: 46 minutes
maxlharris
10-17-2007, 08:28 AM
I walked the walk: Breaking in the treadmill.
I cranked the treadmill way up, all the way to 3.5 mph (sarcasm drips).
I used the incline for intervals.
I didn't have a set pattern. I didn't work very hard, except for the last one, and even 3.5 @ 10% wasn't that hard.
Today: off to Men's Health, to find a harder treadmill interval.
Doctari
10-17-2007, 07:24 PM
Using it in the afternoon:
Warm up:
Treadmill work
3 minutes @4mph 0 incline
2 minutes @ 4mph 15 degree incline
10 Parallel ring pushups
10 parallel ring pullups
5 single ring pullups
Kettlebell work:
32 kilo kettle bell (first time playing around with the bigger weight)
5 pull, squat, press (high pull, front squat, explosive overhead press)
160 yard run
45 second rest
5 pull, squat, press (high pull, front squat, explosive overhead press)
160 yard run
45 second rest
5 pull, squat, press (high pull, front squat, explosive overhead press)
160 yard run
Tricep work:
Tricep Extensions (laying on the bench) 10x4 w/25# dumbells
Tricep negatives 10x2 w/30# dumbells
Single arm rows circuits:
single arm row 10 w/70# dumbell
single arm row 5 w/32 kilo kettle bell
60 second rest
single arm row 10 w/70# dumbell
single arm row 5 w/32 kilo kettle bell
60 second rest
lczeledoc
10-17-2007, 11:37 PM
Used it today, 10/17/07
Front Squat, ATG, 6 x 135, 4 x 185, 2 x 205, 6 x 135 lb
Dips, bodyweight, 12, 10, 10 reps
Seated cable row, medium grip, 220 lb, 3 x 8
Doctari
10-18-2007, 06:06 AM
Using it in the AM:
Treadmill work W/25# weight vest:
1.5 miles @ 4mph. Incline starting at 0 raising to 2.5 at .5 miles, 5 at 1.0 miles. (Time: ~23 minutes)
6 minutes backwards @ 3mph @ 5 incline
2 minutes @ 3 mph, 15 incline
2 minutes @ 4 mph, 5 incline
1 minute sprint @ 7 mph 0 incline
Stair sprints/jumping jack circuit w/25# weight vest
10 jumping jacks
1 stair sprint
10 jumping jacks
1 stair sprint
10 jumping jacks
1 stair sprint
10 jumping jacks
1 stair sprint
10 jumping jacks
1 stair sprint
no rest breaks.
Total time: 42 minutes
maxlharris
10-18-2007, 07:40 AM
So, I went back and did more treadmill intervals on my lunch break. Progressive hill climb
Warm up
1 minute @2%
2 min @ 0%
1 min @ 4%
2 min @ 2%
1 min @ 6%
2 min @ 4%
1 min @ 8%
2 min @ 6%
Cool down
Today, back to the bike.
30 second sprints at 16 resistance
1.5 min recovery at 6 resistance
6 reps with a warm and cool wrapped for 20 minutes
7.2 miles
171 calories. Not bad.
Intervals.. 20 minutes.. Bike...Heart rate at peak.
The Munster
10-18-2007, 12:27 PM
10-18-07
As many rounds as possible in 20 minutes of:
15 Thrusters (http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv), 55 lbs
21 Jumping Pull-ups
score = 8 rounds + 15 thrusters
Wiped me out good!
Doctari
10-18-2007, 07:30 PM
Using it in the PM:
Treadmill work W/25# weight vest:
1.5 miles @ 4mph. Incline starting at 0 raising to 2.5 at .5 miles, 5 at 1.0 miles. (Time: ~23 minutes)
6 minutes backwards @ 3mph @ 5 incline
2 minutes @ 3 mph, 15 incline
2 minutes @ 4 mph, 5 incline
1 minute sprint @ 7 mph 0 incline
Stair sprints/jumping jack circuit w/25# weight vest
10 jumping jacks
1 stair sprint
10 jumping jacks
1 stair sprint
10 jumping jacks
1 stair sprint
10 jumping jacks
1 stair sprint
10 jumping jacks
1 stair sprint
Time: 37 minutes
Look familiar? It should I didn't feel it from this mornign so I cheated a 2/dayed thursday. I hate feeling like I cheated myself.
Hope everyone is having the best week!
maxlharris
10-19-2007, 07:08 AM
The Dreadmill
4 mph pace
5 minute warm up, 1% grade
1 min at 5%
2 min at 3%
1 min @ 7%
2 min @ 5%
1 min @ 9%
2 min @ 7%
1 min @ 11%
cool down to 20 minutes
Total cals: 220
Total mileage: 1.2
Total climb: 275 ft.
Not bad.
My legs is tired.
I'm trying the thrusters. I don't know how much weight to start with, but I will figure it out. Lower body today. I am not listing..use your imagination.
Doctari
10-19-2007, 07:08 PM
Kettlebell work:
32 kilo kettle bell
5 pull, squat, press (high pull, front squat, explosive overhead press)
160 yard run
10 Iron Cross hip flexers
45 second rest
5 pull, squat, press (high pull, front squat, explosive overhead press)
160 yard run
10 Iron Cross hip flexers
45 second rest
5 pull, squat, press (high pull, front squat, explosive overhead press)
160 yard run
10 Iron Cross hip flexers
45 second rest
5 pull, squat, press (high pull, front squat, explosive overhead press)
160 yard run
10 Iron Cross hip flexers
45 second rest
5 pull, squat, press (high pull, front squat, explosive overhead press)
160 yard run
10 Iron Cross hip flexers
Riffle Drill (18 pound fixed bar substituted for riffle):
4 station lift (waist, overhead, chest, overhead, waist (1) w/arms stiff) x10
Russian twist x10
4 station lift x10
russian twist x10
4 station lift x10
russian twist x10
4 station lift 2 (Waist, overhead, behind head, overhead, waist (1) w/arms stiff) x10
Russian twist x10
4 station lift 2x10
russian twist x10
4 station lift 2x10
russian twist x10
Parallel ring pushup x10
parallel ring pullup x10
single ring pullup x5
Total time: 1:05
Powered by vBulletin® Version 4.1.11 Copyright © 2012 vBulletin Solutions, Inc. All rights reserved.