Spontanous Workout Check-In contd.

Discussion in 'Health and Fitness' started by SickDevildog, Jul 30, 2007.

  1. Yohan

    Yohan In the Spirit of Yohan Supporter

    hit a new 5RM today - 325.
     
  2. tetsu ryu

    tetsu ryu Death is always a option!

    Today,
    30 seconds work 30 seconds rest

    Exercises included today were...
    Burpees (with push-up and jump)
    Bag ground and pound (sort of a sick reward for getting through the burpees strong) :evil:

    I managed 3 rounds of both exercises, I wasn't keeping track of reps, but I'm certain I only did 7 burpees in the last round, and the punches and elbows I threw in the first round felt damn good! But in the last round, it was like watching molasses. :(
    I recently picked up smoking. Bad health choice I know.. Nicotine feels nice. But rough lungs in a anaerobic workout does NOT feel nice.. I've decided to quit. I'm by no means addicted, but I want to have a longer and stronger anaerobic threshold, and not smoking is me taking one step closer to achieving that. It's also a healthier life choice for myself and those around me! :cool: So yeah, I haven't been on here in forever! I don't know what decided to make me come back.. Probably just the good people that daily put time and effort into making this site interesting, on topic, and fun! Yeah, that's probably why. Maybe not spot on with the "on topic" thing though am I? :)
     
    Last edited: Oct 14, 2008
  3. Gussigan

    Gussigan Valued Member

    do you alternate sets or is it 4mins box jumps, 4 mins high pulls?


    today was bench press, chins and dips. whole thing was a bit of a dog's breakfast, BUT i also managed to air squat below parallel again. take THAT dodgy patella.
     
  4. Yohan

    Yohan In the Spirit of Yohan Supporter

    I do:

    20 seconds box jumps
    10 seconds rest
    20 seconds KB high pulls
    10 seconds rest
    20 seconds box jumps

    etc.
     
  5. Topher

    Topher allo!

    How high are your box jumps?

    High as this...?

    [ame="http://www.youtube.com/watch?v=-GZv0wWnYb0"]YouTube[/ame]

    :eek:
     
  6. Gussigan

    Gussigan Valued Member

    nice, so that's sort of a superset type idea coupled with tabata right?
     
  7. Incredible Bulk

    Incredible Bulk Eat-Lift-Eat-Sleep-Grow

    chest/shoulders/triceps

    bench
    155kg - 5 reps (1 assisted)
    150kg - 6 reps (2 assisted)
    145kg - 6 reps (1 assisted)

    db incline bench
    140lbs - 7 reps
    140lbs - 6 reps
    120lbs - 7 reps

    DB Flys
    90lbs - 7 reps
    90lbs - 6 reps
    80lbs - 6 reps

    Cable Crossovers
    8 plates - 10 reps

    DB laterals
    30lbs - 10 reps
    30lbs - 8 reps
    30lbs - 8 reps

    C.G.B.P
    70kg - 10 reps
    70kg - 10 reps

    Rope Pulldowns
    30kg - failure
    25kg - failure

    BW - 271lbs
     
  8. Axelator

    Axelator Not called Alex.

    Bench 82.5kg 3x5
    Squats (ATG) 105kg 3x5
    Dead 110kg 1x5
    Pull Ups 3x7

    BW 80kg
    BF about 12%
    Height 5ft 10
     
  9. CosmicFish

    CosmicFish Aleprechaunist

    Dear Lord, you have been busy! Well done, and welcome back. :)
     
  10. Incredible Bulk

    Incredible Bulk Eat-Lift-Eat-Sleep-Grow

    hey CF, i found the site again via my gf's laptop... she had the favourite saved lol.

    quit MMA, now back full swing into bodybuilding.

    check out some of the vids i've made

    162kg (357lb) squat for 15 reps
    [ame="http://uk.youtube.com/watch?v=nB-qITuIngg"]YouTube - 357.5lbs Squat for 15 Reps[/ame]

    150lb and 140lb incline dumbbell press
    [ame="http://uk.youtube.com/watch?v=ygIslTp5fn8"]YouTube - 150lb & 140lb Dumbbell Press[/ame]

    200kg squat for reps
    [ame="http://uk.youtube.com/watch?v=Kubhp79ZW14"]YouTube - 200kg squat for reps[/ame]
     
  11. CosmicFish

    CosmicFish Aleprechaunist

    :wow: Outstanding work! Truely an inspiration.
     
  12. Sgt_Major

    Sgt_Major Ex Global Mod Supporter

    V. impressive stuff mate!
     
  13. g-bells

    g-bells Don't look up!

    Seconded!!

    BP
    warm ups 15,12,10
    3x3 285lbs

    Incline B
    1x8 205,1x6x215,1x4 230

    pec dec
    3x10 110
     
  14. Southpaw535

    Southpaw535 Well-Known Member Moderator Supporter

    i would write mine but i dont think pushups and situps quite measure up to this stuff
     
  15. g-bells

    g-bells Don't look up!

    it's not the weight you throw around my friend but whether or not what your doing works for you!!!!!
     
  16. Southpaw535

    Southpaw535 Well-Known Member Moderator Supporter

    haha that a nicer way of putting it. what the hell
    50 press-ups
    80-100 sit-ups depends on how my abs are after jitsu
    50 bicep curls with i think 5 pound weights.(now i feel weak :p)
    50 "Arnold dumbell presses"
    15-20 reps of an excercise i dont know the name of. Basically you start with the dumbells at your side and raise them outwards to shoulder level. so you start straight and end with your arms spread out at your sides
     
  17. g-bells

    g-bells Don't look up!

    side lateral raises is the name and like i said if your seeing improvement thats all that matters, your looking for functional strength
     
  18. Southpaw535

    Southpaw535 Well-Known Member Moderator Supporter

    thankyou ive been looking for the name for an hour now. i forgot to write 30-40 tricep dips as well. its a definate improvement to when i came out of hospital with nothing and my weights are feeling lighter. good times eh?
     
  19. Incredible Bulk

    Incredible Bulk Eat-Lift-Eat-Sleep-Grow

    back/biceps

    chins
    BW - 11 reps
    BW - 8 reps
    BW - 6 reps

    T-Bar Rows
    115kg - 12 reps PB
    110kg - 12 reps
    110kg - 12 reps

    Low Pulley Rows
    11 plates - 10 reps
    10 plates - 10 reps
    10 plates - 10 reps

    Deadlifts
    180kg - 8 reps
    180kg - 8 reps

    EZ Bar Curls
    70kg - 3 reps (****ed)
    60kg - 6 reps
    55kg - 8 reps

    DB Preachers
    40lbs - 7 reps
    40lbs - 5 reps

    Notes:

    *Form with the deadlifts needs to be brought up a bit, AK mentioned my ass was lifting up too early so i was stiff legging it.

    *Arms were dead to the world, usually train them after a light back session later on in the week but moving onto a 3 day training week now.

    *big cramps in my biceps last night lol
     
  20. Axelator

    Axelator Not called Alex.

    Pretty depressing to see how little I've improved in a year. I guess this shows how important consistency is.

    Squats (high bar atg) 130kg 3x5
    Dead 130kg 3x5
    BP 90kg 3x5

    Millitary Press 60kg 3x5
    Leg Press 210 kg 3x5
    Front Squat 95kg 3x5
    BOR 60kg 5x5


    BW 81kg
    BF about 12%
    Height 5ft 10 inches
     

Share This Page