Today's workout?

[SkinnyDevil]

Awesome work-out! I'm gonna watch those vids now....

Been sick for a few days, so came back today VERY light:

TG warm-up
50 push-ups
100 sit-ups
100 squats
200 calf raises

2100 squats for the month.

[SkinnyDevil]

Monday....feeling a little better. Trying to knock the rust off without killing myself.

75 pull-ups
75 chin-ups
100 push-ups
200 sit-ups
400 squats
650 calf raises
lite shadow boxing

I'll try to hit the weights tomorrow. 2500 squats for the month.....

[KD]

the rust

ha

[SkinnyDevil]

Tuesday:

5 sets Total Gym
100 squats
200 calf raises
tabata:[/i]
   stair sprints
   squats (200+)
   static jog
shadow boxing

Total of 300 squats today plus 2500 this month...2800 for September (+800 for the month).

[KD]

knock the rust off

Total of 300 squats today plus 2500 this month...2800 for September (+800 for the month).

youre stainless steel dude.

---


Did another modified CF-like single weight workout

All exercises with a 41 lb dumbell:

-as many overhead squats and bicep curls to failure then:
back bridges x 10 x 3
after each - as many overhead squats and bicep curls to failure then:

dumbbell 'swings' with one arm x 10 x 3
after each - as many overhead squats and bicep curls to failure

pendlay-type row with the dumbbell to failure
---

I have it so the weight is a little heavy for me for the single arm OHS but its too light for the swings and curls.

[SkinnyDevil]

What is a dumbell swing? Sounds like I might have to try it!

Wednesday:

300 push-ups
500 sit-ups
400 squats


That takes me to 3200 squats for the September (+1100 for the month).

[KD]

basically its a kettlebell swing using a dumbbell.



often its done with two hands..but you need to use a much heavier weight that way and doesn't work as well with a dumbbell. basically its like a shoulder raise..but it works more of your body and your legs by popping your hips. Its a great all around strength, mobility and cardio exercise.



http://www.youtube.com/watch?v=ktQO1vrLfsE

two hands

http://youtu.be/hvERPjkDeeE

[SkinnyDevil]

Thursday:

5 sets Total Gym
30 pulls
30 chins
200 squats
400 calf raises

3400 squats for September....

[SkinnyDevil]

Friday:

75 pulls
75 chins
300 squats
600 calf raises

3700 squats for the month....

[KD]

another 'simple' dumbell routine


All exercises with a 41 lb dumbell:

-as many single arm overhead squats and bicep curls to failure on each arm then:
burpees : 15 x 3
after each set of burpees - as many single arm overhead squats and bicep curls to failure on each arm then:

dumbbell 'swings' with one arm x 15 x 3
after each set of swings - as many single arm overhead squats and bicep curls to failure on each arm




---

burpees tend to suck a bunch of energy..was panting through alot of this and had to take a few short breaks more than the usual
16 min.

did roughly 3-4 squats and 5-7 curls on each arm

---
 pullups and some high jumps would probably round this out as a great 'stay in shape' non-gym workout

[SkinnyDevil]

Garden variety Monday:

50 pulls
50 chins
200 squats
400 calf raises

Gotta hit it harder tomorrow....but up to 3900 squats for the month!

[KD]

earlier

burpees
one arm thrusters (front squat to overhead push press) - each arm - 41 lbs
skullcrusher - 41 lbs
dips - deep between chairs

3 rds, finishin with another round of burpees

total
100 burpees
15 thrusters each
30 skullcrusher
30 dips

didn't record - or make great time.


check out this maniac:
http://www.youtube.com/watch?v=np2UpsPF9k8&feature=youtu.be

The internet is super humbling when it comes to sizing up ones fitness. On a good day I might be able to get 50 in that time. doing 30 in a row to start this workout almost did me in.



these simple fast paced workouts are killing me lately. out of shape I guess.

mostly been doing this

http://www.youtube.com/watch?v=9WkkwUX6OWw&feature=youtu.be

[SkinnyDevil]

Tuesday:

3 sets Total Gym
weight work
150 calf raises
100 squats
tabata:
   stair sprints
   calf raises (400)
   squats (200)

Squat total today is 300, bringing my monthly total to 4200.

[KD]

even though yesterdays workout destroyed my triceps..I decided to sign back up after work today at my 'globo-gym' and get back at the heavy lifts

Warmup: Samson stretches, stuttered bodyweight squats, latteral jumps
Workout:

42" box jumps x 10
deadlift @ 225 x 10
zercher squat @ 155 x 10
overhead squat @ 85 - fizzled - 3 shitty ones maybe
overhead press @ 85 x 15
seated row (pully) 225 lbs x 5
12 close grip pullups
pully rope curls from the floor @ 100 lbs x 5
5 wide pullups

no rests

foam roll stretching

---

I took it easy on weight but my strength has clearly gone down in the last few months of doing more bodyweight and non powerliting exercise. Endurance and muscular endurance seemed to be going up for awhile... but seems to have gone down with increasing summer fruits and attemps at eating starchy carbs a few times a month. i.e. carb cycling...not that I ever ate enough that would have even theoretically made much of a difference.

[SkinnyDevil]

Damn, KD...you're making me work harder!

Wednesday:

Did "pyramid" sets...

50 pulls (2-3-4-5-6-7-6-5-4-3-2...+ extra 3 to round 'em off)
50 chins (as above)
135 squats (10 thru 15)
300 calf raises (25 thru 30)
   then (also pyramids)...
135 push-ups
135 squats
300 sit-ups

Total of 270 squats, so I did an extra 30 to round it off at 300.

4500 squats for the month (+1700 for September!).

[KD]

Damn, KD...you're making me work harder!

well, good.

Did "pyramid" sets...

yeah these are rough, physically and psychologically. I'll give it a try now that I have access to a bar again. might crap out by that second 6

[SkinnyDevil]

Thursday....

No real workout today, just warmed up doing a coupla sets on the TG, some calfs, & 100 squats.

BUT that takes me up to 4600 squats for September.

[SkinnyDevil]

Friday:

50 pulls
50 chins
200 squats
300 calf raises
weight work

That's it for the month.

4800 squats for September (+1800 for the month).

[KD]

did a very gym-y workout..only had 20 minutes or so before I had to head out

- lots of bear crawl..as much as I could do, up, back side and side
- bench!
[decline]
95x5, 5, 195 x 5, 245 x 5

- wide chest flies (machine): 205, 5 x 225, 1 x 240
- weighted dips [60 lbs]: 9, rest for a few sec then  x 5

- [front squat @ 90lb x 10 + skullcrusher @ 50lb x 10 ] x 2
- triceps pulldown

actually not too shabby considering I havn't done bench once in 4 months

[SkinnyDevil]

First Monday of OCTOBER! We need a new monthly challenge (I'll post in another thread):

75 pull-ups
75 chin-ups
200 squats
400 calf raises
light weight work
light shadow boxing

[KD]

warmup:
spidermans till ~ failure
42" box jump x 10

---
deadlift 225lb x 5, 275lb x 3, 295lb x 1
dead hang pull ups - 15
zercher squat 155lb x 10
chins (close) 12
bicep curls with strait bar 90lbs x 8
thrusters (front squat to push press) - @ 90lb x 10
split rope curls from the floor, 85# plates x 7

---

no stops other than some breaks in between the deads

[SkinnyDevil]

You're killing me, KD! I'm gonna have to find a gym to add some serious weight....

Tuesday:

TG warm-up
tabata:
   squats
   sit-ups
   calf raises
   leg lifts
   stair sprints
TG cool-down
shadow box

Time to eat......

[KD]

if you have the space you might just snag a Olympic barbell and some plates.

My gym lowered its cost pretty low and I enjoy the roaming room..and being able to use a few random things here and there.

Eventually though a little garage by a beach with a barbell and pullup bar would pretty much do the trick for me.

[KD]

today:

bear crawl up down left right to failure (leg muscles got a little tight)

- 8 dips @ 75 lbs
- 5 pullups @ 75 lbs (believe this is a PR actually)
- chest flies standing up with the machine ( out of 15? whatever that means
- 12 chins
- flat bench just 165 lb x 10,
- flat bench 105 lb x 20 throwing the bar up and catching slightly.
- split rope pulley from the floor 85 lbs x 6
- spidermans to falure
- 42 " box jumps x 8

fairly rapid pace

then - turkish get-up 5 in each arm with just 8 kg kettle-bell. just a brutal exercise to finish off.

you'll love this one SD. really! Pretty sure this one won't work well with a dumbell considering the motion...but a cheap small kettlebell should kick enough ass.

http://www.youtube.com/watch?v=uGRBvom4Zrw

stretch: foam roll and close grip pushup slow stretching on the roller

[SkinnyDevil]

Ran out of time for a big work-out. Have to do double duty tomorrow.

Thursday:

50 pulls
50 chins
150 squats
300 calf raises

Outta here.........