Today's workout?

[SkinnyDevil]

Thursday:

50 pulls
50 chins
100 squats
400 calf raises
3 rounds heavy bag

[SkinnyDevil]

Been sick for a week or so, so been taking it easy.

Wednesday:

50 pulls
50 chins
100 squats
300 calf raises
3 rounds heavy bag

[SkinnyDevil]

Feeling a bit better today, but still in recovery mode....

Thursday:

25 pulls
25 chins
200 push-ups
500 sit-ups
300 squats
200 calf raises

[SkinnyDevil]

Monday...first workout of 2012:

TG warm-up
weight work
50 pulls
50 chins
200 squats
300 calf raises

[SkinnyDevil]

Tuesday:

TG warm-up
rapid sets (push, sit, static jog)
  100 push-ups
  100 sit-ups
weight work
3 rounds heavy bag

[KD]

Hey SD, all

new PR on consecutive close grip chins...

28

will surely be up to 30 at the end of this week.

going to start doing weighted again as well..(with a backpack).

[SkinnyDevil]

Rockin' good news!

[ys]

hey KD, have you tried one arm unassisted pulls/chins?

[SkinnyDevil]

Monday:

50 pulls
50 chins
200 squats
300 calf raises
3 rounds heavy bag

Tuesday:

morning:
5 sets Total Gym
100 squats
200 calf raises
weight work

evening:
push-ups

[SkinnyDevil]

Yesterday's evening workout was light: 100 push-ups & 100 dips.

Equally light Wednesday (semi-rest day):

25 pulls
25 chins
100 squats
100 calf raises

[SkinnyDevil]

Thursday...ran out of time & hadda cut it short.

75 chins
75pulls
200 squats
500 calf raises
tabata:
   sit-ups
   static jog

Headed out, guitar in hand.......

[SkinnyDevil]

Monday:

25 pulls
25 chins
100 squats
200 calf raises
weight work
tabata:
   stair sprints
   sit-ups

[SkinnyDevil]

Tuesday:

TG warm-up
100 push-ups
200 dips
200 sit-ups
100 squats
weight work (total body)
shadow box

Hoping to manage more push-ups & dips & maybe squats later today.

[SkinnyDevil]

Wednesday:

Been using Wednesday for a day off or uber-light.

5 sets Total Gym
100 squats
200 calf raises.

Under 15 minutes.

This will likely be my final week posting work-outs here. For those interested & inspired, they can see 80+ pages of work-outs....but it doesn't seem like anyone is interested in posting anymore. If that changes, I'll continue, but barring that, Friday will be the final day.

[KD]

This will likely be my final week posting work-outs here.

kudos man for all your ass-kicking hard work!

---

yeah, all you slackers have 80 pages of workouts to do!

[MarkC]

Warm up: ran for 8 mins on treadmill, barefoot

I do warm-up sets for all exercises but only record the work sets:

Squat: 80 x 5  x 3, then 60 x 8 x2
Bench Press: 60 x 8 x 5
Barbell Row: 60 x 10 x 4
Sit ups: bodyweight (bw) x 20 x 5
Chins: bw x 8, bw x 7, bw x 5, bw x 4.

[SkinnyDevil]

Thursday:

as fast as possible:
100 push-ups
100 sit-ups
100 squats

weight work (total body)
5 rounds heavy bag

Hoping things slow down a bit by late February so I can get in some longer work-outs. Plan to add more tabata, running stairs, and other aerobic elements by the end of the month.

[MarkC]

Warm up: barefoot treadmill jog for 1km

Squat: 80 x 5 x 3,
85 x 5 x 1,
60 x 10 x 2,
60 x 12 x 2
65 x 15 x 1

Chin-ups, bw x 8 x1
bw x 7 x 1,
bw x 5 x 2

Hanging leg raise, bw x 8 x 3

Sit up, bw x 20,
5 x 15 x 3

[MarkC]

Overhead Press: 40 kg x 5 reps x 1 set,
45 x 5 x3,
30 x 15 x 2,
30 x 14

Pull-up, bw x 8,
bw x 6 x 2,
bw x 4

Sit-up, 5 x 20 x 5

Goodmorning, 20 x 15 x 4,
20 x 20

[MarkC]

Romanian deadlift, 60kg x 10 reps x 5 sets

Goodmornings, 30 x 12 x 5

Stiff-legged deadlift, 60 x 10 x 5

Deadlift, 80 x 10 x 5

Pull-up, bw x 3,
bw x 4,
bw x 4

[KD]

hey KD, have you tried one arm unassisted pulls/chins?

My body is built pretty well for chins but not so much for 1 armed ones.  I hover around 160 with small bones and pretty big arms I guess so the length of my body (6ft  ~1') isn't a huge issue with chins but seems particularly awkward for one-arm.

Anyway I tried some at my pad with a  low doorway pullup bar (usually I do chins on a angle grip at the gym). I used my left and I had to grab by my forearm/wrist with my right hand. I did 10 reps basically in a row but I did drop down somewhat as it is super awkward and I don't like tucking my feet anyway.  Maybe with practice I could do that many 'for real' or more.

I've now been doing alot of isolated stuff for biceps too like EZ-curls and using a split rope with a pulley system. That seems to be increasing my strength pretty quick along with the deads/chins (and weighted chins) etc... that are still primary.

[Paleo Donk]

lol curlz... I can confirm KD has some pretty sweet gunz. z

[Max]

Today's workout was 2 hours of kickboxing at a local mma club.  It was my first day and we focused on footwork and basic punches (jab and cross).  I did 2 hours of jujitsu the yesterday for the first time as well.   My previous exercise for the most part was yoga a couple times a week and sitting on my lazy ass.  Needless to say after these two consecutive days of the hardest workouts of my life, there isn't a muscle on my body that isnt sore or bruised.  Tomorrow is jujitsu again, I just need to stick with this. 

Side note I've been eating raw again starting this monday (the day before my first day of training) and I've been RZC.  I'm going to try and do the Anobolic diet, except raw paleo.  It is basically carb cycling.  But the first 2 weeks no carbs so you switch to running on fat.

[Justin]

Today's workout was 2 hours of kickboxing at a local mma club.  It was my first day and we focused on footwork and basic punches (jab and cross).  I did 2 hours of jujitsu the yesterday for the first time as well.   My previous exercise for the most part was yoga a couple times a week and sitting on my lazy ass.  Needless to say after these two consecutive days of the hardest workouts of my life, there isn't a muscle on my body that isnt sore or bruised.  Tomorrow is jujitsu again, I just need to stick with this. 

Side note I've been eating raw again starting this monday (the day before my first day of training) and I've been RZC.  I'm going to try and do the Anobolic diet, except raw paleo.  It is basically carb cycling.  But the first 2 weeks no carbs so you switch to running on fat.

Juijutsu is a blast ain't it? Great workout and skills abound! You should do well on the anabolic diet. I tried it on and off with fair success, I wouldn't suggest two days of carbing up however if you happen to be sensitive to carbs or wish to lose excess body fat. 8-12 hours is plenty for most, but it all comes down to experimentation for sure. Wish you well with it.

Today I did Reverse Pyramid Training-
Incline DB press 1x 100lbs 8reps, 1x 90lbs for 8, 1x 80lbs for 9.
Military press 135lbs x 7, 120lbs x 7, 110 x 8
Dips 278lbs (bw + 100lbs) x 9, 248lbs x 8. 3rd set I just did body weight for 18 reps.
Skull crushers 100lbs x 10 for 3 sets.

[KD]

Today I did Reverse Pyramid Training-
Incline DB press 1x 100lbs 8reps, 1x 90lbs for 8, 1x 80lbs for 9.
Military press 135lbs x 7, 120lbs x 7, 110 x 8
Dips 278lbs (bw + 100lbs) x 9, 248lbs x 8. 3rd set I just did body weight for 18 reps.
Skull crushers 100lbs x 10 for 3 sets.

This is pretty impressive.

I was doing RPT style for a bit after trying some A.J. High Intensity stuff. I suspect the latter is not good long term with LCing or in general, but just my opinion after experience and reading.

I've settled on something more moderate. Heavy lifts + volume assistance. I've gone way up in lower body exercises since adding in things like volume OHS and leg curl etc... heh heh

working on getting my OHP close to BW level, going up more in squat, and increasing mass somewhat.

Got my one arms chins up to 12 on the right side. Not much else to report except some volume PRs like 5 x 10 dips @ +50. Can do >+100 for maybe 10 or so but just once.