Today's workout?

[SkinnyDevil]

ah, addict.

Hahahaha!!! I blame you, bro!

Today:

After a Total Gym warm-up, it was mostly lite weight for chest & shoulders, then for upper leg.

Capped it off with single stair sprints, 3 minute jog, then 220 stairs, then cool-down jog.

40 minutes.

[KD]

Max KB Swing in 3 min did 45-50? with a 20 kg - tough

3 Rounds for Time:
400m Run
12 Sumo deadlift high-pull (95#)
21 Burpees


17:02. this is the right combination of exercises to make me really woozy. the SDLHP is deceivingly hard.

[SkinnyDevil]

Feeling GREAT today!

Tabata protocol:

sit-ups
single stairs
sit-ups
double stairs
sit-ups
triple stairs
sit-ups
single stairs
sit-ups

Then a 4 minute cool down jog. At about 26 reps per 20 second blast, that over 200 sit-ups per set times 5 sets...

1000+ sit-ups

Feeling GOOD!!! Off to eat about 3/4 pound of sirloin...

[SkinnyDevil]

Lighter day....

50 pull-ups
50 chin-ups
200 squats
400 calf raises
lite cardio (stairs, etc.)

About 28 minutes.

[KD]

sheesh. do you work out every day?

skipped yesterday. here is the routine for my gym today...since it includes DU's which i cannot do, I won't have an actual time so i'll post it now

10 min to find 1 rep max Snatch

10 min to find max Clean and Jerk

10 min AMRAP of:
6 reps Squat Clean (120#)
12 Pull-ups
24 Double Unders

[SkinnyDevil]

sheesh. do you work out every day?

4-5 days per week. On rare occasion, 6 days, but several of those will be light.

What is a double under?

[KD]

What is a double under?

Jumping rope, but whipping the rope twice while you are up in the air. It makes a pretty cool sound when people get a lot of successive ones in a row. I've hit both my penis and my face trying.

[miles]

Jumping rope, but whipping the rope twice while you are up in the air. It makes a pretty cool sound when people get a lot of successive ones in a row. I've hit both my penis and my face trying.

haha xD Double Under Pike(or pikey jump as they called it in the boxing gym I was at) looks more cooler

Last night my supermarket was closing in 6mins so I ran(barefoot) fast there about 2mins away to get meat. Then I got back, went out and ran(barefoot) for about 40mins around. Today so far I did 12 pull ups with changing grips, and some clean/jerks with 25kg dumbbells.

[miles]

Did ~20 more pullups in 2 lots of ~10, did some stuff with 20kg dumb bells. Also ran for about 30mins.

[SkinnyDevil]

Yeah, I really gotta put running back into my routine.

Yesterday - 2 light work-outs:

AM:

Total Gym
Single stair sprints (tabata)
25 pull-ups
25 chin-ups
50 squats
100 calf

PM:

25 pull-ups
25 chin-ups
50 squats
50 calf

[SkinnyDevil]

TG warmup....

Tabata:

single stairs
sit-ups
double stairs
squats
triple stairs
sit-ups
single stairs

2 minute cool down jog
25 pull-ups
25 chin-ups

Just shy of 40 minutes.

===

Second AM workout:

Total Gym (2 sets)
100 calf raises
40 squats
10 pulls
10 chins
tabata-style single stair sprints
2 minutes shadow boxing

15 minutes

[KD]

nice

---

750 m row
dynamic warmup
5 min Skill: today was whatever one wanted. I did frog pose on parallax

Overhead Squats 3×3 (used a 45 lb bar and PVC pipe)
Dead Hang Pull-ups 3x max number did my favorite soft-ball things. maybe 40 total
(3 minutes rest between sets, while resting for one perform the other)

3 Rounds:
30 Hand Release Push-ups
21 OHS (95/65#)

---
intense. I started with the 45 lb bar and knew I wouldn't be able to complete the workout with it so I used a pvc. even the squatting motion with arms overhead just killed me along with the hand release. SD that would be another good one to integrate...fucking brutal over time. I did the first 30 more or less..then was struggling to do 6 at a time in the subsequent rounds.

[Sully]

man you can type fast!

[Sully]

-climbed trees
-martial arts (submissions on stuffed animal)
-carrying a heavy ass back pack all day
-might do some grinding with my stick on a rock,

[KD]

man you can type fast!

lol. yeah, I chat with paleodonk sometimes on IM and he points that out. its pretty ridiculous. dexterous fingers and a brain fueled by marrow I guess. I would fail typing tests miserably because I make alot of errors smashing the keyboard and such, but for better or worse I usually go with my gut or brain and just type shit out so that cuts down on the time I already spend here.

forgot on Friday I did a workout that was just Hindu push-ups and dips between chairs. I did alot slow movements and isometrics in-between and some self massage and the next day was the first time i've been sore in that area in some time. I'm still looking forward to next month: figuring out the best routine using a traditional gym, my cf experience, bodyweight, and some natural movement stuff hopefully. I might start going back to doing some regular yoga classes as well.

[miles]

Dumbbell clean&jerks; dumbell upright row+shoulder-press combos; pull-ups(varied grips); push-up burpees; push ups; resistance band tugs; archery target practise.

[SkinnyDevil]

KD - what is an overhead squat...and what is a hand release pushup?

Today:

Warm-up, then Tabata!

single stair
bridges
double stair
reverse sit-ups
triple stairs
calf raises
single stairs

then light weight (shrugs, deadlift, curls, reverse flies) & cool-down jog

Just under 40 minutes

===

2nd workout (about 3-4 hours later):

30 pull-ups
30 chin-ups
tabata single stairs
tabata sit-ups
2 minute jog

about 15 minutes

[KD]

SD
here is the OHS

http://www.youtube.com/watch?v=wjuULPqI-WY

just the form is really tough without the right shoulder flexibility. Despite years of yoga etc...I can hardly get a weightless bar over my head the right way, but its improving.

hand release push-up is basically you go all the way down, then drop your chest to the ground releasing you hands up off the ground for 1/4-1/2 a second I suppose. then pushing all the way up. makes it more like throwing up your body weight every time. in fact it makes one want to throw up. Would be torture on tabata I imagine.

I couldn't find a decent video..but here is one that you can catch snippets of, plus kinda shows how the cf workouts run.

http://www.youtube.com/watch?v=KgW-F9aEDJw

---

miles: starting to look pretty jacked man. I can say definitely as a compliment that it was pretty much impossible for me to gain any serious mass until I was 23-24 or so, which didn't last too long as I then went down the veg route. Part of it could have been routine or diet, but I think as others have mentioned here before, for whatever reason for many body types it seems less challanging with age.

[KD]

warm up.
bodyweight squats and kipping pull-up practice

21-15-9 reps of
Squat Cleans
Ring Dips


9:23 with 75 lb and doing the dips.

---

squat clean is hard shit, its basically a clean with a front squat but all in the same motion. I think males were supposed to do 135 lb or something. Totally crazy that dudes did that weight at my gym shaving 2 minutes off my time (well not many)! I totally killed the ring dips tho...just busted them out super fast even with the fatigue.

[SkinnyDevil]

Amped up and feeling good! Today's work-out....

3 minute warmup w/ total gym, calf & squat, static jog....

Tabata:

sit-ups
single stairs
sit-ups
double stairs
sit-ups
single stairs
sit-ups
double stairs
sit-ups
single stairs

For a total of 40 tabata minutes and 1000+ sit-ups! Then...

25 pull-ups
25 chin-ups
2 minute cool-down jog

Total time: 50 minutes

[KD]

push-press 1 rep max. did 135 maybe could have put up 145..either way, I rarely max out on much but its the first sign i've gone up in strength (not just fitness) that i've noticed. 115 was a real struggle a few months back.

workout:

4 Rounds for time:
20 Lateral Jumps
20 Over a Box Jumps (20/16?)
20 Deadlifts (185/135#)
250m Run

---
18:30
For someone that is all legs and no torsos my vertical leap is such shite. There is a small girl there lifting 135 on the deadlifts and jumping 16" squared boxes and after trying the 20? and falling on my but I dropped down to jumping these 20" squared platforms that were only 8"-10" high. we were supposed to practice kipping pullups which I still cannot do but I banged out 14 softball dead hangs after that workout which I think is pretty dam impressive.

[SkinnyDevil]

Gonna squeeze in 2 workouts again today if I can manage it.

Work-out 1:

3 rounds Total gym plus
squats
calf
static jog

Variation on the "crippler"

10 squats
80 single stair
10 squats
40 single stair
10 squats
20 single stair
10 squats
10 single stair
10 squats
80 single stairs

then 5 rounds:
60 sit-ups (total 300)
30 bridges (total 150)
15 bridge leg raises each leg (total 75 each)

3 minute static jog

30 minutes

=====

Work-out 2:

30 pull-ups
30 chin-ups

Tabata:

single stairs
sit-ups
double stairs

plus 3 minute cool-down jog

Under 20 minutes.

[SkinnyDevil]

Friday...end of the week!

Work-out 1:

3 minute warm-up

Tabata Protocol:

single stair
sit-ups
double stair
TG curls
triple stairs

3 minute shadow boxing
TG curls (5 sets)
TG reverse flies (5 sets)

2 minute jog

32 minutes

======

work-out 2.....

60 pull-ups
60 chin-ups
150 squats
500 calf raises
tabata single stair sprints
2 minute cool down jog

22 minutes

[Sully]

Climbing Trees
Martial Arts: Tan Tui 1, Monkey Kung Fu, Wooden Tree Palms and Kicks and Clinch
Adventure In Woods
Carrying Tripod and Back Pack Everywhere, Stresses my grip and strengthens forearms.

Grappling with a my stuffed tiger later too.


I got some footage of it all.

Monkey kung fu. hehehehehe

http://www.youtube.com/watch?v=TN-H7gfAmHU

[Sully]

Martial arts is like a dance

dancing is necessary, i think money kung fu filled my dancing spirit today