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Post by TM79 on May 18, 2016 10:31:43 GMT
Good morinng. Not too sore today although I could've slept for another two hours. Planning to do something later. We'll see how much time is available. Good on you for getting up early and working out Mike. I would do that if I could get to bed earlier. I usually fall asleep around the same time as you but I need more sleep. OK, on this day in: 1980. Mount St. Helens erupted. Comments: I was only 6 months old, but definitely remember being told about that as it evidently blew ash all the way to the East coast.
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Post by jaysun on May 18, 2016 18:50:40 GMT
Good morinng. Not too sore today although I could've slept for another two hours. Planning to do something later. We'll see how much time is available. Good on you for getting up early and working out Mike. I would do that if I could get to bed earlier. I usually fall asleep around the same time as you but I need more sleep. OK, on this day in: 1980. Mount St. Helens erupted. Comments: I was only 6 months old, but definitely remember being told about that as it evidently blew ash all the way to the East coast. Dang, I was 9yo! I remember the images on TV and the ashy skies. I'm the old timer...
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Post by jaysun on May 18, 2016 20:29:49 GMT
WU: 3rft of: 5 c2b,10 push ups,15 squats TT=2'53" Strength: EMOM of: power cleans 115*2 125*2 135*2 145*2 135*1 145*1 155*1 Conditioning: 5 rounds of: 30" single unders=66,59,87,89,90; 30" of KBS=20,19,12,16,10; 30" of power cleans=4,4,4,3,3; 30" rest Proud of those PC sets. The metcon was not too bad. Sweaty and kept thinking I was going to be throwing the KB through the wall.
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Post by mwhiteaker on May 18, 2016 22:18:46 GMT
yea I hurt in the morning and have to have a serious heart to heart with my self deciding if being fit is completely necessary. Today is shoulder day, that means we are working boulder shoulders, swoldier shoulders, going to trap city ect. I also did abs which are not impressive. the best ab workouts are pretty lame to watch. www.youtube.com/watch?v=5KF5ZYRKQP0Started off with abs Leg raises 3 x 10 Knee raises 3 x 10 Decline sit ups 3 x 10 Decline oblique twists 3 x 10 Decline reverse crunches 3 x 10 Shoulders Dumbbell shoulder press 3 x 10 PR 70 pound dumbbell Lateral raise 3 x 10 Front raise 3 x 10 Reverse raises 3 x 10 Upright rows 3 x 10 Push presses 3 x 10 PR 135 pounds Single arm dumbbell lateral raise 3 x 10 Cable front raise 3 x 10 Rear dealt machine 3 x 10 Cable shrugs 5 x 10
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Post by TM79 on May 18, 2016 22:31:52 GMT
WU: 3rft of: 5 c2b,10 push ups,15 squats TT=2'53" Strength: EMOM of: power cleans 115*2 125*2 135*2 145*2 135*1 145*1 155*1 Conditioning: 5 rounds of: 30" single unders=66,59,87,89,90; 30" of KBS=20,19,12,16,10; 30" of power cleans=4,4,4,3,3; 30" rest Proud of those PC sets. The metcon was not too bad. Sweaty and kept thinking I was going to be throwing the KB through the wall. Nice work! PC central! Solid numbers there, especially for an EMOM. Metcon looked tough too. Nice work!
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Post by TM79 on May 18, 2016 22:35:34 GMT
yea I hurt in the morning and have to have a serious heart to heart with my self deciding if being fit is completely necessary. Today is shoulder day, that means we are working boulder shoulders, swoldier shoulders, going to trap city ect. I also did abs which are not impressive. the best ab workouts are pretty lame to watch. www.youtube.com/watch?v=5KF5ZYRKQP0Started off with abs Leg raises 3 x 10 Knee raises 3 x 10 Decline sit ups 3 x 10 Decline oblique twists 3 x 10 Decline reverse crunches 3 x 10 Shoulders Dumbbell shoulder press 3 x 10 PR 70 pound dumbbell Lateral raise 3 x 10 Front raise 3 x 10 Reverse raises 3 x 10 Upright rows 3 x 10 Push presses 3 x 10 PR 135 pounds Single arm dumbbell lateral raise 3 x 10 Cable front raise 3 x 10 Rear dealt machine 3 x 10 Cable shrugs 5 x 10 Solid looking workout! I miss shoulder day too. It's leg day that I don't miss. Ha ha ha... I think the ab work looks rough. That's still 150 reps, so it is no picnic. Very strong sets on the Dumbbell Military Press too! I got tired as crap just watching that video.
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Post by TM79 on May 18, 2016 22:36:42 GMT
Paused 10" Box Squats In 4-5 sets, work up to a 6 Rep Max for the day. 6x135, 6x165, 6x185, 6x205, 6x225 (PR 6RM)
Pull-ups Pick a number of repetitions for all 9 sets: 6 3 Sets of Pull-ups 3 Sets of Close-Grip Pull-ups 3 Sets of Wide Grip Pull-ups *Rest 60 Seconds between sets.
Note whether you were able to complete all sets: Yes
Time: 24:40
Assistance 4 Rounds: 8 Strict Pull-ups 8 Squats, 155 lbs 10 Reverse Hypers 10 Yates Rows, 115 lbs 20 Box Step-ups (alternating)
Time: 12:40
Then, one set for max reps of Man-Makers with 40 lb Dumbbells. Use dumbbells for rows and push-ups only. Finish the movement with a Jump Squat. Reps: 8
Conditioning: Metcon
Variation of "Nate" As many rounds as possible in 20 minutes of: 8 Chest to Bar Pull-ups 8 Ring Dips 8 HSPUs (Piked) 8 Hang Power Snatches, 40 lb Dumbbells
Post Rounds/Reps: 6 Rounds, 8 Chest to Bar Pull-ups
Comments: Definitely still sore from yesterday, but have to get this in because I'm out of town tomorrow night. Squat: Happy with a PR there. First attempt at a 10" box so it was an automatic PR, but hard nonetheless. Pull-ups: Decent sets on these. The wide grip sets were pretty hard. Assistance: This moved along pretty nicely. Metcon: Man, that sucked frickin' a$$. So much harder than it was on paper. OK, out of town tomorrow night. Will try to hit a metcon in the hotel. Have a good night!
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Post by mwhiteaker on May 18, 2016 23:16:29 GMT
what happened to the litter box???
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Post by TM79 on May 19, 2016 1:10:01 GMT
what happened to the litter box??? Graduated to a manly tool box that is 2 inches lower. I'll donate the litter box to you though.
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Post by jaysun on May 19, 2016 1:39:04 GMT
Paused 10" Box Squats In 4-5 sets, work up to a 6 Rep Max for the day. 6x135, 6x165, 6x185, 6x205, 6x225 (PR 6RM) Pull-ups Pick a number of repetitions for all 9 sets: 6 3 Sets of Pull-ups 3 Sets of Close-Grip Pull-ups 3 Sets of Wide Grip Pull-ups *Rest 60 Seconds between sets. Note whether you were able to complete all sets: Yes Time: 24:40 Assistance 4 Rounds: 8 Strict Pull-ups 8 Squats, 155 lbs 10 Reverse Hypers 10 Yates Rows, 115 lbs 20 Box Step-ups (alternating) Time: 12:40 Then, one set for max reps of Man-Makers with 40 lb Dumbbells. Use dumbbells for rows and push-ups only. Finish the movement with a Jump Squat. Reps: 8 Conditioning: Metcon Variation of "Nate" As many rounds as possible in 20 minutes of: 8 Chest to Bar Pull-ups 8 Ring Dips 8 HSPUs (Piked) 8 Hang Power Snatches, 40 lb Dumbbells Post Rounds/Reps: 6 Rounds, 8 Chest to Bar Pull-ups Comments: Definitely still sore from yesterday, but have to get this in because I'm out of town tomorrow night. Squat: Happy with a PR there. First attempt at a 10" box so it was an automatic PR, but hard nonetheless. Pull-ups: Decent sets on these. The wide grip sets were pretty hard. Assistance: This moved along pretty nicely. Metcon: Man, that sucked frickin' a$$. So much harder than it was on paper. OK, out of town tomorrow night. Will try to hit a metcon in the hotel. Have a good night! Very solid squats. Especially for boxes. Hope you are not flying to go out of town.
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Post by TM79 on May 19, 2016 10:09:04 GMT
Thanks man. No, driving down to Charlotte.
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