Today's workout?

[Savage]

10 minutes ago:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

8-Leg raises (from dip bar) X 10

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 3 times, so:

Total sets=45, Total reps=450, Total time 31:42, Reps per Min: Approx. 14, rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

I was shooting for 1,000 but every muscle in my body is shaking....I love it

Same thing tomorrow, hopefully one more cycle for a total of 600.

*Hand standup pushups I have my two big toes against the wall for balance that's it. For the Planche Pushups same thing, in the second & third cycle I had to do a jump on the Pullup muscle ups.

[SkinnyDevil]

Rockin' work-out. I'm going to have to try it on for size soon.

Yesterday:

Morning:

Push-ups (250)
Sit-ups (1000)
Calves (1000)

Lite weight....

Evening:

Pull-ups (100)
Chin-ups (100)
Squats (250)

lite cardio...

Today:

10 sets of the rounds on the Total Gym (body weight machine) plus:

Lateral squats (200)
1/2 bridges (250)

lite weight for shoulder rehab

[sven]

Chest Day

My shoulder is toast so gotta hit the free weights


couple sets of deadlift
Incline dumbells
Flat dumbell press
Cable Flys
50 situps
50 leg lifts

[SkinnyDevil]

Ouch! Protect that shoulder, man!

Today's workout....

AM:

Push-ups (150)
sit-ups (700)
calves (600)

PM:

Pull-ups (50)
Chin-ups (50)
Squats (100)

Messed up my ankle a bit - not sure if it was too many calf raises. Gotta ease back on those now.

[sven]

Do you do all your exercises in 1 set?

[SkinnyDevil]

Do you do all your exercises in 1 set?

Me? No, not at all. I do 10 sets back to back. So 1000 sit-ups is done in 10 sets of 100 reps. No WAY I could do 1000 sit-ups straight!

[Savage]

10 minutes ago:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

8-Leg raises (from dip bar) X 10

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 3 times, so:

Total sets=45, Total reps=450, Total time 31:42, Reps per Min: Approx. 14, rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

I was shooting for 1,000 but every muscle in my body is shaking....I love it

Same thing tomorrow, hopefully one more cycle for a total of 600.

*Hand standup pushups I have my two big toes against the wall for balance that's it. For the Planche Pushups same thing, in the second & third cycle I had to do a jump on the Pullup muscle ups.

Same W/O.

Total sets= 60, Total reps= 600 , Total time=41:41, Reps per min: 14.6 (improved even though I did 150 more reps and knee got hurt earlier today)

[SkinnyDevil]

Killer workout, Savage!

[Savage]

15 mins ago:


Bench Press (Flat 3/Incline 2) 275lbs X 1-2 X 5

Squat 365lbs X 2 X 5

Weighted Pullups/Chinups 100lbs X 1 X 5

Clean & Jerk 177lbs X 1 X 5

Total sets: 20 , Total time: 120mins, Rest: 4.5 mins, Reps: 1-2, Tempo Up/down: Fast as possible

I put the timer on, I was done exactly at 2:00 hrs, I rested till 2:06 and I started this:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

8-Leg raises (from dip bar) X 10

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 3 times, so:

Total sets=45, Total reps=450, Total time : 30 minutes exactly , Reps per Min 15: , rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

It was 2:37 on the timer now and I just couldn't do anymore bodyweight exercises, so I started shadow boxing/kicking, I was going pretty fast resting about every 3 minutes.....it was hard to keep track of time it's 81F degrees outside for almost 3 hours..feeling tired.....the last minute, just lifting my arm or even moving felt like I was pushing a truck 3:03....3 hours..........I know I'm gonna sleep good tonight!

[Ioanna]

savage, do you have a preferred time of day for these workouts?  do you eat before and/or afterward?

[Savage]

savage, do you have a preferred time of day for these workouts?  do you eat before and/or afterward?

At night, Start 1-2 AM, finish 2-5 AM, Sleep @ 6AM.

If I eat before it's @ least 6 hours before, I can't W/O on a full stomach, After if I'm hungry, I'll eat .5-1lb since I can't eat more than that before bed or I have indigestion.

[Destor]

Doing some upper body (shoulder, bicep, abs and back, not chest) work today, every muscle in my legs is still sore to the touch from biking like crazy the past few days.

[Josh]

Savage, I'm interested in stepping up my training and I wanted to ask you something. Once you adjust to training around 9 hrs a week, do you find that you have energy the rest of the time to do other things like reading, using your brain. When I used to train a lot I was tired a lot of the time.

I've got time to train, but not to lose the rest of my time resting.

[Savage]

I should've been clearer, it's around 2.5-9 hours for most, sometimes it can be more than 9 hours.

You should always adapt your training towards what you want to accomplish, you must also listen to your body, if you're not recovered, then you have these three to work with: Intensity of W/O, Duration & frequency.

I like cutting back on frequency first, keep duration higher and Intensity ALWAYS the highest, the more advanced you are, the less frequency you will need, duration will change depending on your sport and intensity will always be higher.

But then again, I don't know what your goals are, list them if more than one and I can guide you towards the best way to achieve them.

About having energy to do other things, I like to use calorie cycling around my training, the highest amount of food after my W/O, gradually lowering over the days until my next training session.

[Josh]

Thanks Savage.

Well I'm planning now to seriously get into strength training and become very strong...so thinking once or  twice a week deadlifts +/or squats, weighted dips (I don't like bench).

I also want to become as fit as possible as I believe that's healthy..so maybe mix up some long runs and some high intensity stuff.

My main interest is in fighting skills and combat sports, so want to practise skills, do bagwork etc.

At the moment I don't train that much...just go for a jog 3-4 times a week, do some dips and jump squats and one session of combat training.

If you have any thoughts on how to increase the training and make a routine I'd appreciate them. Like I said, I have time to fit in training, but don't want to be too tired as I have work etc.

[Savage]

Thanks Savage.

Well I'm planning now to seriously get into strength training and become very strong...so thinking once or  twice a week deadlifts +/or squats, weighted dips (I don't like bench).

I also want to become as fit as possible as I believe that's healthy..so maybe mix up some long runs and some high intensity stuff.

My main interest is in fighting skills and combat sports, so want to practise skills, do bagwork etc.

At the moment I don't train that much...just go for a jog 3-4 times a week, do some dips and jump squats and one session of combat training.

If you have any thoughts on how to increase the training and make a routine I'd appreciate them. Like I said, I have time to fit in training, but don't want to be too tired as I have work etc.

No problem, that's doable.

I'll reply to this later tonight after training via pm, unless you start a thread, let's keep this thread about posting recent workouts.

[KD]

I've been doing training for CrossFit lately, its a bit different than what I've used to so I've been neglecting my regular workouts on days off.

you do all kinds of exercises and 'warmups' prior to the actual 'workout' so by then it already feels like time to go home... but here was yesterday's

it consisted of:

50 Thrusters (squats) [ with only 60-70? lbs of weight - http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv]
50 Knees to Elbows [ http://media.crossfit.com/cf-video/CrossFit_Knees2Elbows.wmv]
50 Wall Ball [throwing a 14 lb medicine ball while squatting - http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv]
50 sit-ups (I really like the cf sit-up, they use a special pad and you go through the full range of motion with fingers touching behind you to touching the floor in front of you, in other words, not super easy]

so this in any combination and until you finish.

The K2E exercise is just insanely hard especially when you are totally out of breath. and the other exercises just sap you because you are using a great deal of exertion and motion just to move the comparative light weight. super intense....

[Savage]

10 minutes ago:

Standing Military Press 157lbs X 4 X 5

Deadlift 365lbs X 1 X 5

Weighted Dips 115lbs X 4 X 5

Snatch 115lbs X 3 X 5 (Wow....super low weight, form is perfect though)

Total sets: 20 , Total time: 120mins, Rest: 4.5 mins, Reps: 1-2, Tempo Up/down: Fast as possible

Rest 6 minutes, 2:06 Start:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

8-Leg raises (from dip bar) X 10 Knees 2 Elbows X 10...... THANKS KD!

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 4 times, so:

Total sets=60, Total reps=600, Total time : 54 minutes exactly , Reps per Min 11.11 (BAD!!!): , rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

Total W/O time: 3 hours

I'm really diggin these 3 hour W/Os, pitch black,  77-80F degree, 70% humidity, get rained on sometimes, more than 20 bee/mosquito/ant bites on my legs, can barley move when I'm done, also have some crazy dreams after these W/Os, usually about sex or violence, very intense and they feel extremely real, sometimes I'll wake up with my heart pounding.....if these workouts didn't do anything, I would still do them just because of the dreams after.....

[Savage]

10 minutes ago:

Bench Press (Flat& Inc) 275lbs X 1-2 X 5

Squat 365lbs X 1 X 5

Weighted Pullups/Chinups 100lbs X 1 X 5

Clean&Jerk 177lbs X 1 X 5

Total sets: 20 , Total time: 1:54, Rest: 4.5 mins, Reps: 1-2, Tempo Up/down: Fast as possible

Rest 6 minutes, 2:00 Start:

1-Pushups X 10

2-Squat X 10

3-Situps X 10

4-Pullups X 10

5-Front&Side Kick X 10

6-Planche Pushups X 10

7-Lunges X 10

]8-Leg raises (from dip bar)/Knees 2 Elbows X 10

9-Pullup Muscle ups X 10

10-Vertical Jump X 10

11-Dips X 10

12-Step up X 10

13-Back Extenstion X 10

14-Handstand pushup X 10

15-Chinups X 10

Total sets= 15, total reps= 150, repeated this cycle 2 times, so:

Total sets=30, Total reps=300, Total time : 22:48 minutes exactly , Reps per Min 13 (BAD!!!): , rest between exercises: NONE, rest between cycles: 1 minute to re-hydrate

Total W/O time: 2:22:48

This was the worst W/O I've had in a while:

1- I was not recovered from the last W/O, not even close.

2-I had sex twice in the 2 hours before my W/O 

3- And the main reason why my W/O sucked, I did not smoke any weed like I usually do  , usually I smoke 1 joint/blunt before, 1-2 during and 1 after.

I'm gonna stop all smoking till Friday (my next W/O) but keep one rolled up, if I'm feeling like today, I'll smoke it.

[SkinnyDevil]

Today:

5 set circuit on Total Gym, 200 squats, 300 calf raises, 500 sit-ups, and some light work o the heavy bag.

[Savage]

45 minutes ago and after 48 hour fast:

Military press: 157 X 2 X 5

Deadlift: 375lbs X 1 X 5 !!!!

Weighted Dips: 135lbs X 3 X 5 !!!!!!

Snatch: 135lbs X 2 X 5!!!

Total sets: 20 , Total time: 1hr 50mins, Rest: 4.5 mins, Reps: 1-3, Tempo Up/down: Fast as possible

I felt extremely weak and unmotivated up to 15 minutes before this W/O, but once I "woke up" (after the Military P.) I was jumping up and down between sets....the most significant improvements were the Weighted Dips, from 115lbs X 4, to 135lbs X 3, full deep reps till my toes were touching the ground and the Snatch to 135lbs X 2 from 115lbs X 2 (which was always a weak spot) with excellent form, the 375lbs deadlift felt quite easy too, but my grip was barely keeping up.

No weed since Jun 21st, 4-7 hours of sleep since then and no appetite (hence the fasting). I had no appetite thinking about beef but I bought some Pork and I'm about done with 3.5lbs, I'm only gonna eat every other day from now on and no more beef for a good while.

It's the iron content that's turning me off, I am very good at retaining iron, pigs are much lower in iron compared to the same cut of beef, If I remember correctly, at least they don't have that "beef" taste that's turning me off right now.

Also, no Circuit training tonight, still not 100% recovered and I've been VERY active in the last few days.

[SkinnyDevil]

Yesterday:

Pushups - 200
Situs - 500
Squats - 200

Lite work on the heavy bag.....

Today:

Lite weight (curls & shrugs) plus
calf raises - 500
1/2 bridges - 200
pullups - 50
chinups - 50

[KD]

went to CF
- Various warm-up
- Shoulder Press sets (various low weights): 5-5-5-4-3; 5-5-5

The workout was

- 45 thrusters (squats)[ I did 75 lb. of weight - http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv]
- 45 pullups

10:30. time. pretty poor

- Various stretching

Biked maybe 10-12 miles.

[Savage]

Yesterday, no internet access, after 30 hour fast:

Bench Press (Flat&Inc) 275lbs X 1-2 X5

Squat (Back only) 365lbs X 2 X 5

Weighted Chinups/Pullups 100lbs X 1 X 5

Clean & Jerkk 177lbs X 2 X 5

I'm being and more and more convinced that there's no reason to vary your routine (power/olympic lifting only) there are only X amount of exercises that work best and as long as remain constant you will get stronger and this will translate into improved performance in other sports/movements too.

[sven]

I agree with that, those are solid compound exercises,  deads squats bench and rows will continue to improve strength, so long as you increase weight