Today's workout?

[wodgina]

Not bad on the bench press!

[KD]

thanks man, I've gone up here and there in strength seen in push press and squats, but this was particularly surprising considering I've neglected even the BW chest routine I was doing before.

on a much needed break today

yesterday we did rack jerks and muscle-ups on rings.
I did my first -sorta- full on ring muscle-up. man was it ugly. I have all the strength which i used to 'muscle' through but i'm lacking in the hip action. the jerks are also awkward for me. Anything you have to lock you arms out (like overhead squats) really feels rough on my body.

the workout was quite devastating as well

21-15-9 [reps of each]
Deadlifts (225#)
Hand Stand Push-ups.

I consider myself to be adept at HSPU but they suck energy like no other. what starts out as 5-6 in a row turned to shit real quick with the deadlift combo. most people used some kind of bands hanging from a pull up bar but basically this was the first time I could not actually complete the reps/workout, couldn't even get the decline of the HSPU toward the end...

ah well. I'm going to go in tomorrow or Friday and blow out 225 on the bench.

[KD]

back squats

rowed a 2K in 7:52

not amazing but pretty dam good.

[SkinnyDevil]

Benn a tad under the weather, so the workouts have been very light lately. Getting back into it today, slowly...

3 sets Total Gym
120 squats
150 calf raises

tabata:

double stair
sit-ups
double stairs

2 minute jog
30 pull-ups
30 chin-ups

A touch over 30 minutes.

[KD]

ok..so i joined Gold's Gym that is walking distance. I was crying alot riding around on the bike with the 30 mph 20 deg wind so as my only mode of transport I'm not going to be checking in too much to cf I don't think.

---

warmed up and absolutely decimated a 500m row at 1:39
did some various cross-fit like dynamic warmup which probably looked strange to onlookers.

I had really no idea what I was doing but I think what I came up with was pretty cool mix of compound and isolation stuff.

1. various grip pull ups intermixed with cable curls in a variety of directions and motions
2. front squat - just using a 70 lb barbell - one cool thing about gyms is they have those preset weights on little barbells.
3. I did a weighted cable row with the two handed rope attachment..pretty much maxed out the machine for 5 reps and then did more deadhangs in between.
4. they have this perpetual rope machine which I had never seen nor heard of and is super cool. I did three sets of 1 min on the hardest setting. probably about the most intense thing I've ever done with equipment. I was like yelling 40 seconds in. the little body diagram showed every muscle group as being highlighted above the waist. Seems like a good invention to me.
5. more of the cable rows
6. a little half ass jump rope
7. cables again but in each hand coming from behind and up
8. 500 m row - slower
9. stretching
10. food

[SkinnyDevil]

Another light day....

TG warmup
light weight

tabata:

double stair
sit-ups
triple stairs

shadow boxing & lite jog

27 minutes.

[miles]

Ran around the town doing parkour-ish type stuff, climbing trees, vaulting, jumping, running, walking along railings, etc.. also did some exercises on scaffolding. Ran to and from the butcher and the supermarket, and did arm exercises with the shopping bags too. I heard a family man comment to his wife about my parkour.

[KD]

Today I met with a personal trainer as per requirement of joining Gold's

nice guy. he asked me about a million questions which made me somewhat nervous as we were locked in a little room.

we then did some heart rate stuff on an elliptical which I'm glad I did. It was one of many times of the evening he gave a 'woah' type reaction. I don't know much about the mechanics of these things..like heart rate etc...but mine apparently dropped incredibly quickly on resting and required a massive amount of resistance to raise it. He said this was really impresive. I wasn't so interested in too much of his advice so I wanted to get him to measure my bodyfat with calipers, but he declined and we just used this little hand sensor machine that plopped me around 10. He said this was pretty dam good considering my build and that mostly the only dudes that had serious size at the gym with much lower bf were abusing supplements. We did bench presses with high reps and he said I had really good form. He then bid me adieu and I went to one of those bench assists and put up 205 at really slow negatives and did sets of burpees in between (like 10).

also did

push press and full thrusters with 80 lb bar and 40 lb free weights.
tricep pulldown with a strait bar
cable chest work with a large chunk of weight
various stretching
sprinted home on the bike in the cold.

[SkinnyDevil]

Had to cut it in half today...rrrr....

5 sets (instead of 10):

10 pull-ups
50 sit-ups
30 squats
10 chin-ups
50 sit-ups
50 calf raises

Totals:

50 pull-ups
50 chin-ups
250 calf
150 squats
500 sit-ups

[KD]

tried to make it down to my CF gym on the bus and it never came..so I just biked down to Gold's and slapped together a pretty cool workout:

dynamic stretch - spidermans, Samson, pvc mobility
- pull-ups on that funky angled grip:
1x18 dead-hangs / 2 X 6 @ 25 lb belt / 2 x 3 @ 45 lb belt
10 x 36" box-jumps. [I saw some dudes doing these and had to try...pretty tricky at first and super intense generally]
- 'low row' on the pully system.:
3 x 6 @ like 180 lbs or something.
10 x 36" box-jumps.
- easy dead-lifts:
3 x 10 @ 135 lb
10 x 36" boxjumps.
some quick cable bicep work: maximum weight - with an extremely slow and paused pull-up in between
stretching
easy 200 m row.

---

this is what I missed out on

5 Rounds for time of:
250m Row
10 Burpee Sandbags
10 Sandbag Power Cleans
10 Over the box Jumps

still somewhat disappointed because I have never done the sandbag stuff and probably could have used the ego boost from completing this in good time. dam stingy public transportation and this coldsnap!

[SkinnyDevil]

City buses....uugghh!

today:

TG warm-up
light weight (upper body)

tabata

single stair
sit-ups
double stairs

cool-down jog

total time: 33 minutes

[Barbie Brutal]

Doing a slow routine adding more difficulty each month as I recover from health issues (will post more as we go along).

3 sets of 10 of each:
squats
standing calf raises
bent arm lat
med grip BB pullover
seated side lats
wide grip front lat pull down
close grip tricep push downs
standing alternate DB Curl
DB side bends
bent knee sit ups

[SkinnyDevil]

Nice.

Any cardio?

[KD]

sounds good BB, good to have you

more golds.

warmup 500 m row
10 x 36 " box jump
3 x 6 @ 45 lb weighted pull-up (funky angle grip)
10 x 36 " box jump
3 x 45 second rope machine (highest resistance)
10 x 36 " box jump
3 x 6 x 200 lb low row
3 x 45 second rope machine (highest resistance) ug! I love/hate this fucker
3 x as many reps of cable bicep curls (i move in all different directions) + as many pullups I could do afterward (regular grip)
500 m row cool down
stretching

---

I also won a bike sprint this weekend

[pioneer]

3 sets of weighted pullups with 70lb dumbell, 5 reps each set
3 sets of overhead press with 125lbs 5 reps each set
3 sets of squats 225lbs for 5 reps each set (getting back into squats)

Its sooooo friggin cold outside I cant even do my outdoor cardio

[KD]

out of curiosity, how do you attach the dumbell? or do you use your feet?

I can't do deep squats at that weight.

I find the box jumping and jump roping to be ridiculously more efficient than anything I would do outdoors, less fun perhaps I guess.

[SkinnyDevil]

Today:

2 sets TG warm-up
light weight
tabata:
single stair
sit-ups
double stair

cool-down jog

42 minutes

[pioneer]

out of curiosity, how do you attach the dumbell? or do you use your feet?

I can't do deep squats at that weight.

I find the box jumping and jump roping to be ridiculously more efficient than anything I would do outdoors, less fun perhaps I guess.

I dont go that low with squats either. I just make sure the tops of my thighs are parallel with the ground and my hip is creased. Some may call that low, but some of my friends go full depth with a lot of weight, which is nuts. To attach a dumbell, I use a weight dip belt with a chain and wrap it around my waist with the dumbell hanging between my legs.

As for the outdoor workouts, I just like to have lots of fun and I feel that it is really healthy doing it outside. I try to do stuff much like this guy. If you're not having fun working out, whats the point.

http://www.youtube.com/watch?v=SKGF-ErsJiI

[KD]

its highly encouraged at my gym to go extremely low (like squat sitting almost) or back off weight considerably. They will yell at you.

yeah I use a weight belt with a plate, but don't know how I would attach a dumbell. 70lb is a big dumbell! not sure if we even have those. I bet a KB would work nicely and those go up into huge #'s.

To me doing the cf stuff is fun..like playing basketball or something, only I'm terrible at basketball, so its more fun for me. I can appreciate what Erwan and Sully do etc..but to me I would rather do the most efficient thing and never get bored. just my preference. I think if I was into running, I would rather be doing free running and such as opposed to a treadmill of course but ok with neither if it isn't the best thing for me. While I enjoy biking and other kinds of outdoor activities, I do enough of those as is so I would rather just hustle in my workout time. Just a preference.

[pioneer]

its highly encouraged at my gym to go extremely low (like squat sitting almost) or back off weight considerably. They will yell at you.

yeah I use a weight belt with a plate, but don't know how I would attach a dumbell. 70lb is a big dumbell! not sure if we even have those. I bet a KB would work nicely and those go up into huge #'s.

To me doing the cf stuff is fun..like playing basketball or something, only I'm terrible at basketball, so its more fun for me. I can appreciate what Erwan and Sully do etc..but to me I would rather do the most efficient thing and never get bored. just my preference. I think if I was into running, I would rather be doing free running and such as opposed to a treadmill of course but ok with neither if it isn't the best thing for me. While I enjoy biking and other kinds of outdoor activities, I do enough of those as is so I would rather just hustle in my workout time. Just a preference.

Its easy to attach a dumbell, just wrap the chain around the handle of the dumbell and there you go.

[SkinnyDevil]

Today:

TG warm-up
light weight (back & triceps)
tabata:
single stair
sit-ups
box jumps

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

total time: 35 minutes

[miles]

Running & Parkour for about 1h30mins.

[SteakNchop]

some pushups
ab wheel
sprint across a field 10 times

[pioneer]

its highly encouraged at my gym to go extremely low (like squat sitting almost) or back off weight considerably. They will yell at you.

I used to be all about ATG (ass to grass) squats, however, I realized in physiology that if you cannot keep a natural arc in your back while going deep with a lot of weight, it will only be detrimental in your health. Try squatting all the way down and keep your butt from going under you and your spine from curving. This is a difficult task. People who squat ATG train their whole lives on keeping their spine in natural alignment. Look at olympic lifters who go all the way down, it takes years for them even to get to a level where their tailbones dont go under and their spine stays straight.

My humble advice is to only go as low as your back naturally lets you. STOP when your spine begins to curve under your butt. You always have to have an arc in your back, as soon as it hunches at all its over.

[SkinnyDevil]

Super light work-out today. Took under 10 minutes (about 8, actually).

25 pull-ups
25 chin-ups
100 squats
250 calf raises