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! 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?
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.
I do: 20 seconds box jumps 10 seconds rest 20 seconds KB high pulls 10 seconds rest 20 seconds box jumps etc.
How high are your box jumps? High as this...? [ame="http://www.youtube.com/watch?v=-GZv0wWnYb0"]YouTube[/ame]
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
Bench 82.5kg 3x5 Squats (ATG) 105kg 3x5 Dead 110kg 1x5 Pull Ups 3x7 BW 80kg BF about 12% Height 5ft 10
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]
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 ) 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
side lateral raises is the name and like i said if your seeing improvement thats all that matters, your looking for functional strength
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?
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
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