Today's workout?

[TylerDurden]

For the moment, it is 2 sets of 25 in each case but that will hopefully change. Not done well for now, admittedly, but I will do better each time. I am also doing sitting against walls, a key exercise technique for skiing - no idea what it is called in exercise terms.

[SkinnyDevil]

For the moment, it is 2 sets of 25 in each case but that will hopefully change. Not done well for now, admittedly, but I will do better each time. I am also doing sitting against walls, a key exercise technique for skiing - no idea what it is called in exercise terms.

Static squat or just a wall sit. Lots of exercises have several names.

Form is important, but I always opt for getting in reps until your body gets used to the exercise, then decrease reps and perfect form. If you're knocking out 25 reps a set, though, I'd probably push to 3 sets, then 4 sets, then 5. Once you're at 5 sets of each, you can decrease reps and do each exercise with perfect form....or not (hahaha!). I wouldn;t worry too much about it.

GREAT workout.

[KD]

KD - You almost killed me, man. I've done HIIT-style stuff before, but Tabata is different. I handled the sit-ups fairly well, but the push-ups almost fucking killed me!

Today - Tabata Protocol:
push-ups
sit-ups
squats
single-stair sprints
static jog
curls
fly/press combo
reverse flies
single stair sprints

Then capped it off with a 2 minute static jog.

Most were uninterrupted, but I had to set up for the next exercise and missed a minute a couple times. The whole workout took 40 minutes.

Dude, I am SOOO gonna try this with a heavy bag workout.

geez man, that sounds like 40 mins strait of exercise to me with some little breaks. I know what you mean about the push-ups though, particularly if you are banging them out you'll sap muscle strength pretty much no matter how strong you are. The last tabata set I quoted we did immediately after super quick sets of deadlifts and commando style pull-ups and was more challenging because of it. It seems to be the very nature of the tabata to be deceptively easy at first and to basically force all that last energy out of you towards the end (given the proper motivation to finish of course).

glad you tried it out.

[KD]

tonight

500 meter row, various warmup, handstand pushups (did 8 in a row then petered out)

workout:
10 Rounds:
10 Thrusters (65#)  (explosive full front squat to push press)
10 Ring Push-ups

I did pretty well with the ring push-ups but thrusters seem to sap my life-force. Its unfair that the weaker you get over time the more you have to clean the bar! 18:58 with 65 lbs and gung-ho on the rings.

lots of biking as always

[SkinnyDevil]

Diggin' this Tabata Protocol in a serious way!

Today - Tabata:

dips
reverse sits
calf raises
single stairs
sit-ups
wave squats
static jog
bridges
dead lift/shrug combo
2 stairs

ended with 2 minute static jog, then

25 pull-ups
25 chin-ups

About 50 minutes or so. Feeling good!

[SkinnyDevil]

Tried to make it a lighter day...man, Tabata is addicting!

3 rounds Total Gym & 3 minutes static jog (warm-up).

Tabata:

heavy bag
single stair
sit-ups
static jog
sit-ups
static jog
sit-ups

cooled down with 3 minute shadow boxing & static jog.

In need of serious re-hydration!

[KD]

SD I think you would enjoy this crazyness

800 m row, various warmups as described previously.

then

“Filthy Fifty”
50 Box Jumps (24")
50 Jumping Pull-ups
50 Kettlebell Swings (1 pood)[16kg]
Walking Lunges, 50 Steps
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Ball Shots (20#)[medicine ball 15 ft]
50 Burpees
50 Double Unders [jump rope doubles]


I actually reversed the order with others to avoid equipment hangups. Seemed to be advantages and disadvantages either way one sliced. 31:11 doing all 50s but scaling 14 lb wall-ball and 20" boxes to avoid shin damage or falling backwards from exhaustion. The K2E’s seemed to take 5+ minutes and were my weakest link. Despite fatigue I crushed some of the other things.  I'm definitely improving at this stuff, as my first impression  “you can’t be serious?” became quite doable. when I started even the 800 m row or run caused chest pain.

edit: there was a 40 min cap..so my time was pretty good in comparison.

[SkinnyDevil]

Rockin' workout, KD!

Today was more tabata...

push-ups
sit-ups
squats
static jog
inverted flies
press/flies combo
static jog

The about 20 minutes of lite weight (legs then chest/back) rounded out with about 2 minutes of shadow boxing.

Off to play guitar..........

[Hannibal]

520 hindu squats in a row
http://www.youtube.com/watch?v=LofDB7_gqMk
http://www.youtube.com/watch?v=gNJxNUZxTkU
I'm lovin' it 

[SkinnyDevil]

lite day....(no tabata!)

75 pull-ups
75 chin-ups
cardio (mostly intermittent static jog and running 440 stairs)

About 25 minutes.

Now for a 1/2 pound of beef!

[miles]

Ran a few miles at good speed, barefoot. Did some dumbbell clean and jerks just with 25kg dumbbells just mixing it up a bit, plus pull ups, doing 2 pull ups, 2 chin ups, 2 commando/alternate/ etc for about 12 total(continuous, just moving hands). I liked to do some pull-up equivalent of olympic-style weight-ligting, i.e. kip-up type stuff, but I did these inside and I have to bend my knees not to touch the ground, so just deadhang. Also made a spear and was throwing it in to a target(stuffed card board box).

[Sully]

Also made a spear and was throwing it in to a target(stuffed card board box).

Nice! 

[Sully]

-martial arts
-adventuring bare foot in park
-made little spear (1 1/2 feet long) by rubbing on cement and carving with knife
-held 2 huge bricks in each hand for a long time
-walking with bage and tri pod gave me a good workout
-climbed a tree to get some wild grapes (was pretty difficult, holding on with one arm swing about to snatch the high ones), man they are pretty much all gone, the birds got them all, but I manged to find a place they didn't get at

[kurite]

Hey haven't posted my workout but figured I should start so here it goes.

Exercise group 1
-Pushed a 60lb box about 100 feet
-Ran up and down stair case
-Pushed 60lb box back to start position
-50 reps of 75lb squat.
(Repeat for a total of 3 sets)

Exercise group 2
-25 reps of squat-jump ball throwdown with a 25lb medicine ball.
-25 reps of kettle ball swings with 25lb kettle ball
(repeat for a total of 3 sets)

Plank for at least 1 minute 30 seconds, repeat 3 times.

[KD]

800 m row + random intense warmup ft. pushups, pullups, samson stretches etc...

5 min Skill: Handstand Push-ups

Push Press 3×3
Pistols 3×5 each leg
3 min rest between sets, while resting for one perform the other

8 rounds:
30 sec rest between sets of:
50 M Spring
10 Ring Dips
10 Sandbag Presses (45 lb plate)
10 Sit-ups

105 PP. 17:20 on workout which was decent considering I was the only one doing full ring dips and they were super tiring. It was the first time I did really focused forefront speed running and I was pretty dam quick, wish the seasons were not changing and I could hit the beach.

[SkinnyDevil]

No workout this weekend....went on a road trip to a nearby lake for 2 days. Stayed in a floating room on the marina, did a lot of hiking, rented a boat, explored, hung out. We were going to swim a little, but the sun ducked behind some clouds and it got too chilly for a dip! Drank too much locally bottled fruit wine!

Everyone at the marina restaurant was real cool when I asked for a plain veggie salad and a hunk of rare steak ("as rare as the law will allow" is what I always say). They seared both sides and brought it out bleeding and begging me to kill it (hahaha!).

[SkinnyDevil]

Today....after 4 minute warm-up:

Tabata Protocol:

push-ups
sit-ups
squats
static jog
inverted flies (right)
double stairs
inverted flies (left)
single stairs
flies/press combo
static jog
sit-ups
sit-ups

Finished it off with a 2 minute cool-down jog

48 minutes tabata that included 600 sit-ups. I feel GOOD!

[Hannibal]

600 hindu squats in a row in less than 18 minutes

[yuli]

Talking about hindu squats,
I tried them out on the weekend, I forgot to count how many I did as I was just trying them out but decided to keep doing them until I can't do more....well....yesterday I can't even walk down the stairs, its so funny, I can go up the stairs, but can't go down....what the hell do I do now...hoping by tomorrow I am able to do squats and walk down the stairs without looking like my legs are wood ha ha
What a great workout for your upper legs, I can run & bike very well, do lunge-walking no problem, but these squats trained muscles I didn't know I had 

[Hannibal]

Talking about hindu squats

Proper technique is crucial, including breathing!

yesterday I can't even walk down the stairs, its so funny, I can go up the stairs, but can't go down....what the hell do I do now...hoping by tomorrow I am able to do squats and walk down the stairs without looking like my legs are wood ha ha

That's exactly how it should be
When I first made it 1,5 year ago - 300 in 3 series I was "disabled" for the whole week as of the next day.
If you're not well-trained in hindu squats walking down the stairs is usually like the hell.

What a great workout for your upper legs, I can run & bike very well, do lunge-walking no problem, but these squats trained muscles I didn't know I had 

Exactly!

[SkinnyDevil]

Today....

After 4 minute warm-up, more Tabata style!

dips
reverse sits
calf raises
static jog
bridges
sits
single stair
wave squats
curls
double stairs

cool down with  minute shadow boxing.

Just ate 1/2 pound beef tataki!

[KD]

here is a totally challenging workout one can do with little equipment: pull up bar, dumbbells and a box or step that is at a 90 degree angle when one leg is up.

As many rounds as you can in 12 min:
10 Pull-ups
20 Russian Step-ups with DBs (10 with right leg, then 10 with left leg) (45# each hand)
30 Walking Lunges

I used 40 lb weights and they became totally insanely too heavy towards the end.
I didn't complete 3 rounds, trying very hard to finish the last few steps on the step-ups (I changed the order for equipment availability). I felt like I was helping satan move into a 5 floor walk-up on two ft steps.

-----
matt fury says the only three exercises you need are hindu squats, hindu push-ups, and back bridges. Doesn't really work for me but they are probably the best body-weight exercises around, other than maybe pulls and burpees.

[SkinnyDevil]

Tabata:

sit-ups
single stair
sit-ups
static jog
sit-ups

followed by:

50 pull-ups
50 chin-ups
cardio (including 300+ stairs)

About 45 minutes.

[SkinnyDevil]

Monday, November 1 workout:

After 5 minute warm-up, Tabata Protocol:

push-ups
single stair
sit-ups
double stair
squats
single stair
sit-ups
double stair

3 minute static jog for cool-down. Total of 40 minutes.

Those push-ups are still killing me!

[KD]

After 5 minute warm-up, Tabata Protocol:

ah, addict.  

---

1000 m row
Front Squat 3×5 (115#) alternating with
3x max Pull-ups (did in a row deadhangs: 15,9,8)
(3 min rest between sets, while resting for one perform the other)

workout:
21-15-9 [reps]
Wall Ball Shots (15' with 14#)
Pull-ups

usually we throw to 10'. 15' was like hell. Most of the time I could get the height but not even hit the wall, so you have to throw again not to mention catch it awkwardly. my time was pretty miserable.


---

I might join a traditional gym (Gold's) as it is closer to my house and tired of biking unnecessarily in this already brisk weather. My plan is hopefully to gain a bit more mass this winter so the less cardio (both cf and biking) should work well for that.

I wish more of the people doing powerlifting would post their routines. I plan on doing moderate-low (but not super heavy) rep powerlifts as well as weighted body-weight and some specialty stuff - bands etc...perhaps also emulating some cf workouts somewhat while dodging the grunts