Reply With QuoteNo joke I always thought that involved spinning...Originally Posted by LaoSexMachine
Spin class, son. Works.
No joke I always thought that involved spinning...
Wednesday nights workout:
Yoke Bar Squats @ 240# x 10-10-10-10 reps
Standing Single Arm Dumbbell Military Press @ 65# x 14-13-13 reps
Back Extension @ 30# x 14-13-13 reps
Single Arm Fat Grip Dumbbell Row @ 80# x 15-14-11 reps
Fat Grip killed the hands on the row.
Weather forecast OK, I´ll do that tomorrow starting 0900hs. Sadly I can only get a p*ssy 10kg backpack.
I´m planning to walk 1 or 1 1/2 hour and to stop 10 minutes for push ups, drinking water and eating a fruit, then march again.
Last Week(6)
MondayBench Press
155# X 40 ( 15,9,6,6 )
1 Arm Dumbbell Row
65# X 40 (R16, 15, 9; L16, 15, 9)
Single Leg Split Squat
110# X 40 ( R15, 10,10, 5 ;L 15, 10,10, 5 )
Back Extension
BW + 25# x 40 20,15, 5
3 rounds of:
Swiss Ball Circles
BW X 12 ( done )
Medicine Ball Russian Twist
___ X 12 (done)
Cardio (See Below)
9x.5 mile elliptical
8x20 Pushups
2x5 minutes of Bag work
Tuesday
Front Squat
125# X 40 ( 15, 12, 10, 3 )
Straight Leg Deadlift
155# X 40 (15, 15, 10 )
Standing 1 Arm Dumbbell Military Press
45# X 40 ( R 15, 15, 10 ;L 15, 15, 10)
Pull-up (Underhand Grip)
BW x 40 8,5,4, 3,3,3,2,2,2,2,2
3 rounds of:
Swiss Ball Push-ups
BW X 12 (done)
Ab Wheel Rollout
BW X 12 ( done )
Cardio (See Below
50:30 minutes 5.03 miles treadmill
5 minutes of bag work
Wednesday
Deadlift
185# X 40 ( 15, 13, 12 )
Side Lunges (Dumbbell, Goblet Hold)
65# X 40 ( R12,12,12, 4 ; L 12,12,12, 4 )
Dips
BW +35# X 40 ( 15,12, 8, 5 )
Seated Wide Grip Cable Rows
115# x 40 (16, 12,12 )
3 rounds of:
Swiss Ball Arm Saws
BW X 12 (done )
Lying Leg Lifts
BW X 12 (done)
Cardio (See Below
52:45minutes 5.45 miles
5 minutes of bag work
Thursday
Box Jump
BW @ 24in X 40 (15, 15, 10)
Inverted Body Rows (Feet Elevated on Bench/Box)
BW X 40 (16,11,9, 4)
Standing 2 Arm Dumbbell Military Press
40# X 40 (18, 12, 10+1)
Pull-up (Overhand Grip)
BW x 40 6,4,3,2,3,3,2,2,2,1 Assist @ 22lbs 3 @40lbs 4,2
3 rounds of:
Swiss Ball Hip Extensions
BW X 12 ( done)
Swiss Ball Core Tucks
BW X 12 (done )
Cardio (See Below)
53 minutes 5.47 miles
Friday BEASTMODE
Friday, did the Randy Couture Grappling circuit with six 60, 65, 70, 70, 65 60lbs.
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Deadlift x8
21:39
Cardio:
50:54
1x5 minutes of bag work
This Week (7)
Monday
Bench Press
165# X 35 (16,11, 6, 2 )
1 Arm Dumbbell Row
75# X 35 ( R 15, 11, 9; L 15, 11, 9 )
Single Leg Split Squat
120# X 35 ( R 10, 12, 10, 3 ;L 10, 12, 10, 3 )
Back Extension
BW + 30# x 35 (12, 12, 11)
3 rounds of:
Swiss Ball Circles
BW X 12 (done)
Medicine Ball Russian Twist
___ X 12 ( done )
Cardio (See Below)
6x.5 mile elliptical 1x20 Push Ups, 4xMax Pull Ups
3x5 Minutes of bag work
Tuesday
Front Squat
135# X 35 (15, 12, 8)
Straight Leg Deadlift
175# X 35 (15, 15, 5 )
Standing 1 Arm Dumbbell Military Press
55# X 35 ( R 12, 12, 8, 3; L 13, 12, 8, 2)
Pull-up (Underhand Grip)
BW x 35 9,5,3,3,2,3,3,3,2
3 rounds of:
Swiss Ball Push-ups
BW X 12 ( done)
Ab Wheel Rollout
BW X 12 ( done)
Cardio (See Below)
6 miles 57:08
1x5 minutes of bag work
Wednesday
Deadlift
205# X 35 ( 15, 15, 5 )
Side Lunges (Dumbbell, Goblet Hold)
70# X 35 ( R 14, 14, 7+1;L 14, 14, 7+1)
Dips
BW +40# X 35 (15,10,10 )
Seated Wide Grip Cable Rows
135# x 35 ( 14,13,8)
3 rounds of:
Swiss Ball Arm Saws
BW X 12 ( done )
Lying Leg Lifts
BW X 12 ( done )
Cardio (See Below)
5.7 miles 56:05
1x5 minutes of bag work
Thursday
Box Jump
BW @ 30in X 35 ( 15, 15, 5 )
Inverted Body Rows (Feet Elevated on Bench/Box)
BW X 35 ( 18, 12, 5 )
Standing 2 Arm Dumbbell Military Press
50# X 35 (15, 8, 4, 8)
Pull-up (Overhand Grip)
BW x 35 (6, 5, 3, 4, 3,3,2,3,2,2,1)
3 rounds of:
Swiss Ball Hip Extensions
BW X 12 ( done )
Swiss Ball Core Tucks
BW X 12 ( done )
Cardio (See Below)
6.2 Miles 60 Mins
1x5 minutes of bag work
Friday BEASTMODE
Friday, did the Randy Couture Grappling circuit with six 60, 65, 70, 70, 65 60lbs.
Bent rows x8
Upright rows x8
Military press x8
Good morning x8
Lunges x8 (each leg)
Squat push press x8
Deadlift x8
Cardio:
57 minutes on the elliptical 6 total miles.
2x5 minutes of bag work
Down 10lbs from three weeks back...solid, except it would be more if I didn't binge the last two weekends...so goal for the weekend is remain strict.
Thats allot of weights in a week. Do you ever feel over-trained?
There was a point at which I got super sore, it sucked, Yeti will kill me when I say I don't do a post workout stretch everday...it would probably help if I did. But I always warm up, and stretch about three times a week.
And yes...but my diet also helps with that...very little crap coming in.
Nice! Keep up the work.
So how long did it take you?
I started 0835, and finished 1400hs (5 hs 30 min); I only had 3 10-minutes stop to p**, eat some fruit and do some push ups (20 / 20, with my back pack on), and I immediatelly walked again. Awesome day, btw.
I absolutely encourage anyone to have a "day off" the gym and to try some "endurance" circuit like that !
Last edited by armored_diplomacy; 03-18-2012 at 12:55 PM. Reason: I immediately corrected spelling
Fast walking is not that gay as it seems. I did 10 miler on the flat surface as fast as possible. It was my 4th such march, this time with 10kg back pack. I kept on average 7,5 km/h, or 8 min/km. Man I was destroyedmuch worse than after half-marathon. It was awesome; much more painful than slow running. But if the pace goes down just to 7,25 km/h, it is much easier: 22,6 km in 3:06 non-stop in Austrian combat boots feldschuhe leicht with no problems except bruised heel.
Me too. I always wondered how would people manage all that dizziness after so much spinning.
Sand is comfy, but bulky. Generally, I use a 30lb sandbag against my shoulders as high as I can get it, then plates behind it for whatever weight I want to use.
+1. I have lots of trouble drinking American milk. Organic is better. I have never had issues with the local milk though.
Lots of people think they are running with backpacks, but most of us are walking. It is better to keep at least one foot solid on the ground anyway IMO.Fast walking is not that gay as it seems. I did 10 miler on the flat surface as fast as possible. It was my 4th such march, this time with 10kg back pack. I kept on average 7,5 km/h, or 8 min/km. Man I was destroyedmuch worse than after half-marathon. It was awesome; much more painful than slow running. But if the pace goes down just to 7,25 km/h, it is much easier: 22,6 km in 3:06 non-stop in Austrian combat boots feldschuhe leicht with no problems except bruised heel.
They are great training for half or full marathons. Adds in upper body/core, and more power to the legs.
I find using hard square objects helps things 'sit' in the pack better. Depends allot on how good your pack frame is. You would get away with sandbags in a good alice frame because that frame would keep things sitting nice but for us plebs that have a pack with a more simple frame i reckon squarer objects that stack well work nice.Sand is comfy, but bulky. Generally, I use a 30lb sandbag against my shoulders as high as I can get it, then plates behind it for whatever weight I want to use.
This was ~30-35kg for a walk up Mt Warning. Just old oil bottles filled with water and the lids taped shut. Then old weights and pretty much anything i could find that was heavy but would stack nice.
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@Hank. How you going with the crossfit games mate? Saw your 240 score. Good work, did the wall balls turn you into a cripple like me?You run out of time to do the muscle ups too?
^^ thanks a lot for the advices, I must have took a wrong step during my walk because I have some pain in my ankle (not my first, surely not my last neither); as soon as it gets better I´ll resume running, and I´ll plan my next walk !I find using hard square objects helps things 'sit' in the pack better. Depends allot on how good your pack frame is. You would get away with sandbags in a good alice frame because that frame would keep things sitting nice but for us plebs that have a pack with a more simple frame i reckon squarer objects that stack well work nice.
This was ~30-35kg for a walk up Mt Warning. Just old oil bottles filled with water and the lids taped shut. Then old weights and pretty much anything i could find that was heavy but would stack nice.
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