Today's workout?

[Paleo Donk]

Wow, whatever you are doing keep it up. You should get random bjs from hot women for this kind of progress. If only they knew how good your strength improvements are. You are likely stronger than me now and I weigh 205...

[KD]

Wow, whatever you are doing keep it up. You should get random bjs from hot women for this kind of progress. If only they knew how good your strength improvements are. You are likely stronger than me now and I weigh 205...

I tried this to work this into a line, but they just ended up asking me how much I squat-snached and I had to go home with my tail between my legs.

anyway, I do post what i'm doing . I don't have any other secrets, other than diet perhaps, and hardly ever getting blowjobs, but I can say say I think with bench improvements: the key is doing max weights mixed with things like burpees and other exercises which really exert force on the entire muscle and can be done essentially till collapse. those crawls can be intense too. I'm sure all the crossfit stuff helped with all the other little muscles, as we never bench press there and i went up like 50 lbs in 6 months without ever doing weighted chest work.

also its easier (even just mentally) with the weight rack, benching that weight.

[miles]

I tried this to work this into a line, but they just ended up asking me how much I squat-snached and I had to go home with my tail between my legs.

You should've been sqatting in their snatches.

[SkinnyDevil]

Man, I'm gonna be sore! Went all "super-set" in the classic sense (2 exercises, each opposing set of muscle groups & or motions), including tabata.

TG warm-up
light weight with super-sets (flies to reverse flies, shrugs to dips, etc)
  tabata:
sit-ups
reverse sit-ups
stairs sprints
backwards stairs

shadow-boxing

40 minutes

[KD]

You should've been sqatting in their snatches.

I don't know, my form is still not all that impressive. I was born with long legs and short arms, it isn't my fault.

[KD]

checked into cf for the first time in some time


10 Rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Time Domain: 30 minutes

11:36 w/ 105 lb clean+jerk. There were people that put up more weight than me of course but I had the fastest time in the class I think. If I put up 125 or 135 it probably wouldn't have slowed me down much considering it was only 1 rep.

so that is 10 clean and jerk @ 105, 50 pull-ups, 100 push-ups and 150 air squats in 11:36. not shabby.

[miles]

Ran ~16 miles barefoot 24hrs after my last meal and 3-4 days ZC.

[achillezzz]

I don't know, my form is still not all that impressive. I was born with long legs and short arms, it isn't my fault.

I know what you talking about  
Smith machine became my best friend in gym

I started doing alot of lunges because of this and I need to ask something.
Can lunges be a good alternative for body weight squats? same muscle worked just without the core?
lunges make my hamstring burn

[SkinnyDevil]

Ran ~16 miles barefoot 24hrs after my last meal and 3-4 days ZC.

WOW!!!

[KD]

I know what you talking about  
Smith machine became my best friend in gym

I started doing alot of lunges because of this and I need to ask something.
Can lunges be a good alternative for body weight squats? same muscle worked just without the core?
lunges make my hamstring burn

I would say yes and no.

What i've figured out for myself is I don't really need to do heavy squats and such for my goals. For instance I am sure they would in the end be valuable if I desired that kind of particular strength but I can get really good results doing light squats, the occasional air squat, and doing the box jumps and lateral jumps. So with lunges while I can't say these are exactly the same as squats, you are going to have great results on similar muscles doing lunges, particular combined with things that work the core.

there was a workout we did a awhile back with cf where it was as many rounds of : 30 lunges + 20 lateral jumps over a 35/45 lb plate. in a set time, like 15 mins I think. Those kind of workouts are as deadly to the legs as any kind of squats ive ever done. did like 8-9 rounds or something.

---

I guess the dryness didn't translate. how do you say squat-snatch in russian?

---

nice job miles!

[SkinnyDevil]

Probably my last workout of 2010, and attacking those abs.....

TG warm-up
   tabata:
stairs
sit-ups
stairs

shadow boxing
75 pull-ups
75 chin-ups
400 sit-ups
500 calf raises
  tabata:
sit-ups
stairs
sit-ups

Under 60 minutes total, and over 1000 sit-ups.

[KD]

1000 sit-ups  . attack! we are some crazy motherf#ckers.

---

gym was backed with all the 'pre-resolutions'.

I skipped my row and just did bear crawls to warmup, all different directions (sideways/backwards etc..) and some shoulder work with a pipe

- I was forced into a corner doing push press instead of jumping strait on the bench

I did 80-90-100-100-100 lbs x 6. I seem more limited on the cleans then the actual press or jerks these days. boney wrists I guess. I've been using these pre-weighted bars for squats and things and that seems to exacerbate things as well, maybe the thickness(thinness).

- then I did the bench, warming up with 185 and felt fantastic so I kept adding weight. Did a few sets of 5 then finished with a few single 1RM.

- on to cables on one of those fancy new machines that you can move at angles. I just did the chest fly setting and did more bear crawls in between sets

- dips with a 45 lb plate 3x 6 (with 6 @35lb for warmup)

anyway, I think the  bench rack bar might be 35 lb and not 45 lb, so my last @ might have been - 10.
no matter I put up on each side two 45lb plates and two 10lb plates.

so that is at least 255lb. happy new year. yippee kai yay

feeling good. think i'll go discuss more my beef with the dismissals of dogmatic 'nature' ideas.

[achillezzz]

KD and SD you are  beasts   lol

2x10 Handstand Pushups
2x20 Diamond Pushups
3x20 Leg raises

100 jumpshots

basketball game 3 v 3 with some cool dudes

[SkinnyDevil]

You guys are kicking ass!!!

Today (first workout of the new year):

3 minute TG warm-up
light weight (chest & back)
     tabata:
stairs
sit-ups
stairs

25 pull-ups
25 chin-ups

41 minutes

[KD]

yesterday:

slow 500 m row
spiderman stretches, pvc mobilty.

- 45 lb weighted pull-up x 6 x 3
- power clean @ 125 lb x 5 x 3

- light dead-lift @ 125 x 10 x 3
alternating with weighted row 200 lb x 6 x 3

- rope machine for 5 minutes on high setting - standing - with breaks. Intense. it feels kind of like pulling up a dead body from a well. for 5 minutes.

bicep curl with split-rope on pulley 80 lb. w/ 5 x funky grip pullups x 3

- foam roller and stretching

something here just wrecked my back and shoulders (in a good way)

probably do some CF tomorrow

KD and SD you are  beasts  lol

thanks.

caught some of the 'worlds strongest man' competition in the men's locker room. those guys are nuts man. In a way alot of the challenges are sort of like CF, in that its not just who can lift the most in one direction, but over time and under different conditions.

feeling great. might just skip reading most of the out-of-touch fantasy-talk on this site recently and post here for a bit.

[SkinnyDevil]

Today....

TG warm-up
lite weight (upper legs)
   tabata:
stairs/reverse stairs
squats
box jumps

a bit of shadow boxing

35 minutes

[KD]

was running late to make the CF class so walked down to my meathead gym which was of course PACKED

I warmed up with bear crawls and wanted to jump right on my bench rack. Two buff chicos were spotting each other (?) with light weights on the machine and worked their way through flat, incline, and decline and took I'd say at least 25 minutes doing it. I almost was in a ballsy enough mood to say,"yo, hi, excuse me... this bench  is for antisocial losers like myself that actually want to lift more than 135 lbs on a rack that doesn't need a spotter" but I went and did solo on the regular bench. I was afraid to put up anything serious alone so I did easy sets of 5 at 185lb.

I then went right into weighted dips. the 45 lb plate seemed too easy...did well over 10 in a row. moved up to dumbells which felt very dangerous hanging over my penis like that wrapped around a chain. it doesn't help that the leather part the belt is actually too big for my waist to actually function well as a belt and just sort of hangs off my back.

did 6 @ 60, 6 @ 75 x 2. looks like another exercise I am doing ~100lbs over my body-weight for 1RM

- pulley flies on the fancy pulley machine, interspersed with more bear crawls.

- push press 100 lbs x 10 x 3

- hammer bench 140 lbs + whatever the resistance of the machine..interspersed with split-rope pull-downs x 5 @ heavy weights

- more bear crawls, foam roller and pipe mobility, stretch.

[ys]

i use weighted vest that can hold up to 100lb (99 to be exact, the weights are 3lbs each).  it was pricey but way more comfortable than belt.
the max i used was 45lb on rings during summer at my backyard.

[KD]

i use weighted vest that can hold up to 100lb (99 to be exact, the weights are 3lbs each).  it was pricey but way more comfortable than belt.
the max i used was 45lb on rings during summer at my backyard.

these look pretty cool. The issue for me would be: I don't have a car and don't have alot of opportunities to do this type of work-out close by, so i'd have to either wear the vest around town or have it in a bag. I think 99 lbs might put a cramp on my biking style.

I think next time I will just try to do old school and cling the dumbells with my feet

---

oh I have some hip tightness left over from when I hurt my back in early fall. I was doing the intense impact stuff with lateral and high box jumping which is great stuff, but laying off that for a bit to see if I can nip this tightness in the bud for good.

[SkinnyDevil]

Rockin', guys!!! I should break out my weight vest for pull-ups again.

Today:

TG warm-ups
150 push-ups
300 sit-ups
150 bridges
100 squats
   tabata:
stairs
sit-ups
stairs
leg raises

50 pull-ups
50 chin-ups

50 minutes

[Barbie Brutal]

Nice.

Any cardio?

Thanks!  No, no cardio.

sounds good BB, good to have you

Thanks, glad to have found you!

Was the mist of a move,  I had a reminder in my e-mail about this site.  So let's get settled and back to it!

Training to get back on stage (competition).  I am "easing" back in and plan to compete in 18-20 months.  I want to come back in bigger and better then  ever.  Background: Drug Free Natural Figure Competitor, I have competed in 9 comps, open, and masters division.  I'll post "the plan" shortly, which will be reviewed and adjusted (if needed) every 8 weeks. 

[SkinnyDevil]

I am "easing" back in and plan to compete in 18-20 months.  I want to come back in bigger and better then  ever.  Background: Drug Free Natural Figure Competitor, I have competed in 9 comps, open, and masters division.  I'll post "the plan" shortly, which will be reviewed and adjusted (if needed) every 8 weeks.  

Before & after photos?

Would love to see some past photos with a overview of your training regimen (work-out, diet, area(s) of focus, etc) for each shot.

OK...today's workout took 37 minutes:

TG warm-up
light weight (arms & shoulders)
   tabata:
stairs
TG arm/shoulder copmbo
stairs

3 minute cool-down jog

[KD]

pretty fast 500 m row warm-up. 1:39. not my fastest, but intense none the less.
spiderman stretches and pipe mobility warmup.

- 45 lb weighted chins x 5 x 3
- power clean  @105lb x 5 x 3
mixed up with split-rope bicep curls x 5 x 3
- light deadlift @ 125lb x 10 x 3
mixed up with split-rope bicep curls x 5 x 3
- rope machine for 3 minutes, with breaks
- stretching and some yoga stretching



---

good to have you back BB, hope your health is going well

[SkinnyDevil]

- 45 lb weighted chins x 5 x 3....

KD, been wondering if this short-hand means 5 sets of 3 reps, or 3 sets 5 reps?

[achillezzz]

Anyone of you guys can perform squats on 1 leg aka pistols?
its one my future  goals so if you have tips hook me up