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Gabriel Suarez
01-17-2006, 01:44 PM
Bench Press coupled with Bent Over Rows. 4 hard sets of each one. Today was Bench 265X4 for four sets and 215X6 for four sets Bent Rows.

Hanging Leg Raises
Rest

Finish with sets of Burpees to near failure (failure=can't breathe no more)
followed with Sinawali with iron pipes to catch breath.

Repeat for four sets....then go around back to vomit.:)

michael
01-17-2006, 10:47 PM
I did "Linda". For those familiar with CrossFit, you'll know what she is. Cruel and intense, that's what she is. I had to scale it for me, and am not to the level of the CrossFit studs--yet.

For time, 10-9-8-7-6-5-4-3-2-1 reps of:

Bench Press 1 x bodyweight
Deadlift 1 1/2 x bodyweight
Cleans 3/4 bodyweight

Took me 24 minutes, and I almost met Pukie.

ICUDOC
01-18-2006, 12:03 AM
See the difference is I am already out back vomiting just from reading the posts, man, where is my beer?

Cold War Scout
01-18-2006, 04:03 AM
I spent much of the morning/early afternoon typing up a possible article on my personal experiences with kettlebell conditioning. That kind of caused me to lose my focus in working out according to some guidelines or schedule. So basically I just bounced around between kettlebells, Clubbells, and dumbbells all day long. I was still going at it at 6:30 P.M. Because I ultimately did so many reps and sets of everything, I actually found myself tired by the end of the 6:30 PM Clubbell swinging.

Jack Rumbaugh
01-18-2006, 05:22 AM
I have been fighting the stomach flu all week. I think I have been doing enough puking for all y'all:(

Shady
01-18-2006, 01:08 PM
I did "Linda". For those familiar with CrossFit, you'll know what she is. Cruel and intense, that's what she is. I had to scale it for me, and am not to the level of the CrossFit studs--yet.

For time, 10-9-8-7-6-5-4-3-2-1 reps of:

Bench Press 1 x bodyweight
Deadlift 1 1/2 x bodyweight
Cleans 3/4 bodyweight

Took me 24 minutes, and I almost met Pukie.

Ah, Linda... the 'three bars of death'! You forgot to mention you're supposed to try to do it as fast as possible "storm through for time".
24 minutes is pretty stinkin' good. Took me 54, even scaled to 80% the last time I took her on.

Steve7
01-18-2006, 02:52 PM
For me:
one arm Dumbell row 120lb 2 x10
Pull Machine Down 3x10
Dumbell bench 100 lb 2x6-8
Incline dbell press 80lb 2x8
dbell curl 50 lb 2x8 40 1x10
Machine overhead press 2 x 10

situps

Cold War Scout
01-18-2006, 03:00 PM
For me today was easy:

Deadlifted body weight a few times
Clean and pressed 75% body weight a few times
Clean and pressed 75% body weight a few times
Thrustered 53% body weight a few times
Squatted 116% body weight a few times
Benched 116% body weight once

* Have left arm injury that seems to manifest itself doing overhead squats, upright rows, and windmills. Forced myself to just take it easy and stop early.

Cold War Scout
01-18-2006, 03:01 PM
For me:
one arm Dumbell row 120lb 2 x10
Pull Machine Down 3x10
Dumbell bench 100 lb 2x6-8
Incline dbell press 80lb 2x8
dbell curl 50 lb 2x8 40 1x10
Machine overhead press 2 x 10

situps

Those are not unimpressive weights bro....

Cold War Scout
01-18-2006, 03:12 PM
Those are not unimpressive weights bro....

I am a skinny wuss:o Thats why I carry a gun.

Skinny wuss, my a$$. Anybody slinging around the weights you are is nobody to take lightly.

Steve7
01-18-2006, 03:21 PM
Those are not unimpressive weights bro....

I am a skinny wuss:o Thats why I carry a gun.

Gabriel Suarez
01-18-2006, 03:35 PM
The XO and I had a go at it.

Sets of max pullups (the XO did pulldowns) with powercleans for six sets.

AmericanWarrior
01-18-2006, 05:58 PM
morning PT for today...

3 mile run,

10 pullups,

35 resistance pushups,

didnt go to the gym today,just started back up myself:o




Today was Bench 265X4 for four sets and 215X6 for four sets Bent Rows
damn

alamo
01-19-2006, 01:17 AM
Today: 6 rounds havy bag, 2 rounds light bag(don`t know the english term), 10 minutes stretching, finaly 6x10 rep. pull ups, 6x10 reps. dips.

alamo
01-21-2006, 06:49 AM
Yesterday: 50 minutes dumbbells, chest,latissimus shoulders, biceps, triceps.
today: 5 miles running. 5x 100 yards sprints

yoni
01-21-2006, 09:38 PM
Bench press 6 sets weight 260 20 reps each set
Flys 6 sets weight 140 between 12-20 reps each set
Curls 3 sets 100 pounds 20 reps 3 sets 70 pounds 14-20 reps
Tricep pull downs 6 sets 120 pounds 20 reps
Lats 6 sets 220 pounds 10-20 reps each set
Rows 6 sets 220 pounds 13-20 reps

30 minutes rest rehydrate then 60 minutes running stairs.

That is enough for today.

Sunday will be legs and then the run.

6 days a week, to keep old age away.

I used to do heaverier weight aand less reps but I was getting hurt to often so this lighter weight and more reps seems to help.

yoni

alamo
01-22-2006, 01:49 AM
To avoid injuries (I had horrible shoulder pain for 4 years) I start with light weights to warm up my muscles and tendons. I start every exercise with 40 reps and only 20 pds. Since I practice this way I haven`t had any injuries.
Today : workout at the gym , bench press, legmachine, lat, shoulder ,biceps, triceps. breaks only 30 seconds.

michael
01-22-2006, 06:43 PM
Yoni, that's excellent work!

3corners
01-22-2006, 09:42 PM
Last nite

10 mins rowing
10.8.6 power cleans
10.10.10 squats
10.8.6 Lat pull downs
Press ups
5.5.5 Barbell curls
10.10.10 tricep push downs
5.5.5 bench press
V-sits/Supermans 20/10 x 3

Jim

Cold War Scout
01-23-2006, 02:09 AM
Orienteering at Great Falls National Park in Virginia. Did the "green" course with my girlfriend. Orienteering (running through the woods with a map and compass for time) always kicks my ass. Knees are hurtin' puppies today.

Gabriel Suarez
01-23-2006, 07:53 AM
Push Press (Thrusters with more upper body and less legs)
135x10, 155x6, 165x4x4

Power Cleans (From Hanging Position, not Floor)
135x10, 155x5x4

Weighted Situps (25#)
5 sets of 25

Cross Fit Section
Push Press 135 (Max) with Pull ups (Max) five rounds

Rest For 10 minutes

AMOK Knife Drills (81s with footwork) and DBMA Staff Drills using steel pipes.

Cold War Scout
01-23-2006, 08:17 AM
Push Press (Thrusters with more upper body and less legs)
135x10, 155x6, 165x4x4

Power Cleans (From Hanging Position, not Floor)
135x10, 155x5x4

Weighted Situps (25#)
5 sets of 25

Cross Fit Section
Push Press 135 (Max) with Pull ups (Max) five rounds

Rest For 10 minutes

AMOK Knife Drills (81s with footwork) and DBMA Staff Drills using steel pipes.

Leadership by example.

AmericanWarrior
01-23-2006, 05:53 PM
Looks like some great workouts! Just wondering what books do you guys look to for fitness guidance? (if you do…?) I’ve been reading Bill Pearl’s book “Keys to the Inner Universe” and think its GREAT.

I was thinking about “Dinosaur Training: Lost Secrets of Strength & Development”

What do you guys think??

Kobra
01-23-2006, 06:42 PM
"Finish with sets of Burpees to near failure (failure=can't breathe no more)
followed with Sinawali with iron pipes to catch breath."

What is a "burpee"? Is it like a Slurpee--brain freeze? What is a "Sinawali with iron pipes?"

Kobra

Liberty or Death
01-23-2006, 07:12 PM
What is a "Sinawali with iron pipes?"

Kobra

FMA double sticks.

Our Supreme Infidel Commander uses iron pipes so the extra weight gives the forearms a killer workout.

3corners
01-24-2006, 09:02 AM
Kobra

burpees = start in press-up position, bring knees to elbows then jump up as high as you can, immediately return to press up position, repeat etc :D

a mean variation nicknamed B%#*^rds - do a press up at the bottom and a star jump or knees to the chest at the top!! :D :D

Have fun (keep a bucket handy!)

Jim

3corners
01-24-2006, 09:08 AM
Last nite;

5km in 23.27
Ton up = 10 press up, 10 sit ups, 10 squats, 10 b#%*rds, repeat and finish with 10 press ups & 10 situps - timed
10.10.8.6 Lat pull downs
10.6.4 Bench press
10.10.6 Tricep press downs
3 x 25 Vsits

szbert
01-24-2006, 09:24 AM
This morning:
3 miles on treadmill (BORING!)
50 push ups with feet on exercise ball

Tri-Set:
Front Squats - 315# to failure
Bent over Barbell Row - 275# to failure
Incline Dumbell Press - pair of 90# to failure
Repeat 4 times

100 twisting sit ups on exercise ball

10 two minute rounds (with 30 sec rest btwn rnds) on heavy bag (boxing) Heavy bag is chain suspened from a 25 foot ceiling so it swings A LOT to provide lots of work on movement, footwork and cardio.

alamo
01-24-2006, 12:46 PM
Yesterday : training for the lower back muscles, 6 different exercises
training for the abdominal muscles, 6 different exercises
sorry i don`t know the englich terms of the exercises.

today . boxing training 7 rounds heavy bag, 3 rounds small bag, stretching than kicks to the heavy bag.

kevinstruemph
01-24-2006, 12:59 PM
... I'm just trying to lose weight by eating less and taking up running for the first time in 8 years. Glucosamine and chondroitin sulfate have resurrected my aching knees and now I'm on the treadmill at home trying to get my wind up and burn off some calories. Usually I've got a Suarez or SouthNarc DVD in the player while I do this - my mind seems to work a little faster during hard exercise and the DVDs provide a stream of input to keep me from getting bored. Also, I can jump off the treadmill at the end of my run and try some things out on the heavy bag as I cool down.

Maybe I can generate a "Bob" in the near future to beat up on.

Kevin

Kobra
01-24-2006, 05:26 PM
Had to combine strength training today:

Chest:
Flatbench (freeweight) warm-up set 20x 135
3 sets 7 reps at 225 lbs.
Incline dumbbell no warm-up
3 sets 7 reps 85lb. dumbbells
Flys on the machine

Arms:
Upright curls w/longbar warm-up 20x 65lbs
3 sets 7 reps 105 lbs.
Preachers
3 sets 7 reps on the Hammer Strength machine plates and a 25

Straight bar pushdowns
3 sets of 10 reps
Overhead rope extensions
3 sets of 10 reps
both machine exercises

Finished off by thinking about running on the elyptical.

Still weak but workin' at it, Kobra

BradH
01-25-2006, 08:06 AM
Last week I donned my 50lb weight vest and climb-jumped-pulled-scrambled over my 7’ back yard fence, then back over, then again, repeated for 20 minutes. Honestly, I could not crank out that many reps and should have taken off some of the weight, but it was still a heck of a workout. Thinking back, he “workout” involved a jump squat of sorts, an ugly pull up, a desperate dip, and a tough landing.

I thought that workout might apply on this forum.

Much respect,
Brad

tarheel
01-25-2006, 08:24 AM
Last week I donned my 50lb weight vest and climb-jumped-pulled-scrambled over my 7’ back yard fence, then back over, then again, repeated for 20 minutes. Honestly, I could not crank out that many reps and should have taken off some of the weight, but it was still a heck of a workout. Thinking back, he “workout” involved a jump squat of sorts, an ugly pull up, a desperate dip, and a tough landing.

I thought that workout might apply on this forum.

Much respect,
Brad
Now that's practical and simulates real life. I wonder what the neighboors were thinking? I can hear the 911 call now, "there is burgulary in process, the man is wearing a vest and keeps jumping back and forth accross the fence, looks like he has it stuffed full of about fifty pounds of items each time"

Ragsbo
01-25-2006, 01:12 PM
My work out today was run chain saw for 40 minutes, then split, haul and stack a rick of wood. Nothing fancy but I am tired. Oh, yeah, ran 4 miles on treadmill first.

Cold War Scout
01-25-2006, 01:41 PM
Last week I donned my 50lb weight vest and climb-jumped-pulled-scrambled over my 7’ back yard fence, then back over, then again, repeated for 20 minutes. Honestly, I could not crank out that many reps and should have taken off some of the weight, but it was still a heck of a workout. Thinking back, he “workout” involved a jump squat of sorts, an ugly pull up, a desperate dip, and a tough landing.

I thought that workout might apply on this forum.

Much respect,
Brad

Impressive. And definitely different.

One of the things that Gabe Suarez clearly stands for, and actually lives (not just talks about), is physical conditioning. You are only fooling yourself if you think you are/can be a warrior without the requisite level of fitness. Especially in this day and age when going to the gun in the wrong place, at the wrong moment, could spell personal disaster.

I would like to think this forum is not just for those of us who workout. I believe it is for every single one of us. Those who are in great shape who can share their methods and philosophies with the rest of us. Those of us who are in okay condition but striving to improve it to that next level. And those who are not in especially good condition, who might move from inactivity to activity based upon motivation this forum might provide. We are all brothers in arms, and we have a responsibility to try and lift each other to a higher level.

I generally do not post my actual workout of the day because it pales in comparison to so many others. But I sure appreciate reading about everybody else's, and sometimes incorporate what I read into my future workouts.

Cold War Scout
01-25-2006, 01:42 PM
The CrossFit gym I go to, Cross Fit VA, had this as their alternative workout of the day.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Countdown - For time
--------------------------------------------------------------
One armed kettlebell snatches (each arm) (56 lb. kettlebell - men)
Burpees

**********

So:
10 right arm snatches, 10 left arm snatches, 10 burpees
9 right arm snatches, 9 left arm snatches, 9 burpees
.
.
2 right arm snatches, 2 left arm snatches, 2 burpees
1 right arm snatch, 1 left arm snatch, 1 burpee

* winds up being 55 of each

alamo
01-25-2006, 01:46 PM
I write about my daily training because it might be helpful for other warriors and perhaps I can get impuls from other warriors for my daily workout.

iluvfreebeer
01-25-2006, 07:01 PM
I've only got one good arm so my workouts tend to be a bit different.

Today:
2,000M swimming. Alternating strokes and using kickboard and hand paddles

Heavy bag - hands, feet and knees - 25 minutes or so

One arm push ups - 5 sets of 20

I vary it a lot, but today was unusual.

alabaster
01-26-2006, 05:02 PM
... I'm just trying to lose weight by eating less and taking up running for the first time in 8 years. Glucosamine and chondroitin sulfate have resurrected my aching knees and now I'm on the treadmill at home trying to get my wind up and burn off some calories. Usually I've got a Suarez or SouthNarc DVD in the player while I do this - my mind seems to work a little faster during hard exercise and the DVDs provide a stream of input to keep me from getting bored. Also, I can jump off the treadmill at the end of my run and try some things out on the heavy bag as I cool down.

Maybe I can generate a "Bob" in the near future to beat up on.

Kevin





I feel your pain, literally. I'm trying to ease back into running. I have found a wonderful gym that comes complete with heavy bags and good ole BOB. BOB seems to be helping me with my wind.

szbert
01-27-2006, 08:06 AM
With my training partner:
Medicine ball toss (16 lbs), from 5 feet, taking a short step backward every throw - made it to about 25 feet, then started heading back toward each other each throw. Plyometrics ROCK!

Climbed the 40 foot rockwall at the gym six times fast as we could.

Ten laps around indoor 1/10 mile track carrying partner in fireman's carry. Followed by push ups with feet on exercise ball to failure (45 & 51 reps)
Then puked:D

15 minutes on heavy bag

Cold War Scout
01-28-2006, 06:42 AM
Gotta give credit where it is due. VICC™ is short for Very Intense Conditioning Course™, a hallmark of Ruthless Training Concepts in VA:
-----------------------------------------------------------------------

The below was an anaerobic a$$kicker to me.....although I had done a respectable barbell and dumbbells workout prior to the class.
* I have no pecuniary interests whatsoever in either Ruthless Training Concepts or in Cross Fit, VA. (This came up recently in a private message.) I just believe deeply in the importance of warriors conditioning themselves, and I believe deeply in the work towards that end that these folks do. No more, no less.

30, 25, 20, 15, 10, 5s Countdown
- No pause between exercises:
- 60 seconds pause between sets; except last two sets, which were 45 and 30 seconds respectively:
Barbell Sumo high pulls
Dumbbell one-armed snatches
Pushups
Goblet squats

60 seconds rest

Ab Work
Knee hugs - 3 sets of 30 with dumbbell, 30 seconds pause in-between sets

szbert
01-28-2006, 08:09 AM
Scout - can you please describe goblet squats and barbell sumo high pulls? These are new to me.
Thanks!

Cold War Scout
01-28-2006, 08:25 AM
Scout - can you please describe goblet squats and barbell sumo high pulls? These are new to me.
Thanks!

http://www.teamruthless.com/photogallery.html

Goblet squats
-------------------
Go to 5th picture in this link. You will see a chick holding a dumbbell in front of her chest. This is the up position. Imagine squatting down holding the dumbbell in this position. Weight well on heels (so you can wiggle toes). Big chest. Head erect. Squat between your thighs. They are a Dan John favorite when you need to work on ensuring proper form. Do slowly also when practicing for form.


Sumo high pulls
----------------
Go to about 2:40 of the below link and that will give you the visual.

http://www.teamruthless.com/Christmas_Class.wmv

Steve7
01-28-2006, 03:32 PM
Yesterday Indoor soccer

Today Day off

Tomorrow 5 mile cross country run

Cold War Scout
01-28-2006, 04:25 PM
Yesterday Indoor soccer


When I lived closer to Baltimore, I used to go watch the Baltimore Blast pretty frequently. I love indoor soccer.!

Steve7
01-28-2006, 08:50 PM
When I lived closer to Baltimore, I used to go watch the Baltimore Blast pretty frequently. I love indoor soccer.!

Indoor is blast. Were a bunch of 40 yr olds playing with 20 somethings. It makes for a great workout, I only wish I could get some decent footskills.

Cold War Scout
01-29-2006, 08:12 AM
Nothing special. Light day. Just one set of each.
-----------------------------------------------
pushups
sit-ups
front squats
calf raises
hand grips
pelvic heists
punches
pelvic “cat/cows”
Saxon side bends
abdominal wheel rollouts
engines
trunk twisters
reverse hand grips
circular leg raises
Supermans
Power Wheel™ pike-ups
Power Pushup 2™

Eric
01-30-2006, 05:09 PM
Today:

incline bench 3x10 @ 200
"wide" bench 3x10 @ 320
decline bench 3x10 @ 270
cable curl 3x10 @ 150
preacher curl 3x10 @125

Tomorrow:

Lat pull 3x10 @ 235
seated cable row 3x10 @ 220
Lat pull over 3x10 @ 300
tricep cable pullover 3x10 @ 170 (a few cheats here, this is a killer!!)
tricep pushdown 3x10 @150

All sets done with 1 min. rest between

Cold War Scout
01-30-2006, 05:24 PM
Quick VICC (Very Intense Conditioning Course)

Tabata Intervals
- 5 exercises
- 20 seconds work, 10 seconds rest
- 8 sets each exercise
- 10 seconds rest switching exercises

Barbell high pulls
Barbell push presses
Two-handed kettlebell swings
Pushups
Air squats

Abs work
Dumbbell knee reach arounds - 50
Dumbbell toe reaches- 50
Dumbbell Russian twists-30
Dumbbell get-up situps- 30
Dumbbell crunches - 100
----------------------------------------------------------------------

Messed around with some kettlebells and even more Clubbells when I got home, but the VICC workout above is what kicked my mediocre ass today.

Cold War Scout
02-02-2006, 12:14 PM
Tuesday
Olympic lifting (pathetic weights so I will only list the exercises):
Dead lifts - 37
Clean and presses - 17
Clean and jerks - 22
Squat snatches - 10
Thrusters - 21

Wednesday
- Active rest - only did one set of pushups, situps, squats and calf raises

Thursday (today)
- One set of 17 calisthenics
- Dumbbells (putzed around for about 2 hours between Internet and dumbbells)
- 1.45 weighted (40 lbs.) walk (the knees don't always have good days)
- 50 Burpees (not all at once)

Steve7
02-03-2006, 01:00 PM
Dead lifts - 37

If I did 37 reps on DL, I couldn't walk the next day.

Cold War Scout
02-03-2006, 01:07 PM
Dead lifts - 37

If I did 37 reps on DL, I couldn't walk the next day.

Remember, they were of wuss a$$ weight.

Today
Being still kind of sore/tired from yesterday, I was grateful today's VICC™ class was more strength oriented (read non-aerobic) than anaerobic. We just did a series of sets of the following with kettlebell:

two-handed swings
one-handed swings
snatches
cleans
cleans and presses
pass betweens
squats
series of abs work

Then I came home and fooled around with the 53 lb. kettlebell and several different Clubbells™ some:

Eric
02-04-2006, 04:25 PM
My weekly workout schedule (admittedly I've been a wuss the past 2 weeks) This is addition to 2 - 3 nights at the dojo; I've tried to add running on off days but its been fits and starts.:mad:

Monday:
Incline bench (Hammer) 3x10 @ 200
"wide" bench (Hammer) 3x10 @ 320
decline bench (Hammer) 3x10 @ 270
Cable curl 3x10 @ 150
Preacher curl 3x10 @ 135

Tuesday:
Lat pulls 3x10 @ 235
Seated cable row 3x10 @ 220
Lat Pull Over 3x10 @ 300
Tricep cable pullover 3x10 @ 170
Tricep push down 3x10 @ 150

Weds.:
Behind the neck press (Hammer) 3x10 @ 190
Deltoid cable pull 3x10 @ 200
Deltoid barbell row (1 arm) 3x10 @ 90
Lat Shrug 3x10 @ 200
Lat lift 3x10 @ 200

Thurs:
Seated Crunch 3x50 @ 200
Oblique Raise (roman chair) 3x20 @ 35+body
Romainian dead lift 3x20 @ 200
Trunk twist 3x10 @ 150
vertical leg lifts 3x10 @ body

Friday:
Hack squat 3x10 @ 720
leg press 3x10 @ 900
calf raise 3x10 @ 450

Sat:
Leg extension 3x10 @ 255
Leg curl 3x10 @ 195
hip adductors 3x10 @ 190
hip abductors 3x10 @ 190

Leg numbers are 90lbs. lower than usual as Bally's moved to plastic coated weights and didn't adjust the machines, so 1 plate less fits on each side.

Cold War Scout
02-06-2006, 01:24 PM
21, 18, 15, 12, 9, 6, 3 Countdown
2 hand kettlebell swings
Barbell overhead squats
Barbell push presses
Pushups
Flutter kicks (15 seconds hold after 3 of the sets)
Air squats (15 seconds down hold after 2 of the sets)
Burpees (but 10 each time, no countdown on the burpees)

* Only 15 seconds rest after the air squats and then at it again.

** Of course I could not do every rep, partially because the cadence was too fast and partially because I am a wuss. I did work out with dumbbells before the class so that has to count for something. Right? Right!?

duncan_bayne
02-06-2006, 07:22 PM
Here's what I did last night - for bonus points, guess what I do for a job ...

One-arm overhead dumbell extensions: 3 x 10 @ 9kg [19.8lbs]
Upright dumbell row: 3 x 10 @ 12kg [26.4lbs] / arm
Standing calf raises: 3 x 10 @ 22kg [48.4lbs] / arm

Tonight I'm doing 8.5km on a cross-training machine, then tomorrow night it's back into the weights (sumo squats, hammer curls, and bent-over row).

In my defense, it's been a while (4 months or so) since I've done any exercise whatsoever beyond the bare necessities (walking to the store etc.) It's going to be a slow climb back to where I was, which wasn't exactly Herculean to begin with ... :D

Cold War Scout
02-07-2006, 09:08 AM
Olympic weightlifting (pathetic varying weights so I am only listing the exercises):
Dead lifts - 52
Clean and presses - 22
Clean and jerks - 20
Back squats - 22
Thrusters - 19
Push presses - 15

TOTAL MOVEMENTS = 150

duncan_bayne
02-07-2006, 11:54 PM
Only managed 4 miles on the cross trainer last night, ended up shattered with a heart rate of ~ 190BPM. Tonight:

Bent-over dumbell row: 3 x 10 @ 22kg [48.4lbs] / arm
Hammer curl: 3 x 10 @ 7kg [15.4lbs] / arm
Sumo squat: 3 x 10 @ 22kg [48.4lbs]

Tomorrow night back on the cross trainer, then a final night of weights on Friday ...

Steve7
02-08-2006, 07:40 AM
Sunday 10k run

Monday rest

Tuesday weights

Wednesday 2 1/2 mile run

Ammo Lab
02-08-2006, 08:10 AM
Keeping my strength up while dropping down under 300lbs, I got too heavy 340lbs this winter power lifting and those size 40 trousers just ain't cutting it...:rolleyes:
Yesterday morning:
1flat bench 225lbs x30 reps for warm-up
1fB 395lbs for 4 (usually 6 but failed)
1incline 465 for 2 (failed again usually 4)
1 bent over rows 225lbs for 12
1 bors 305 for 8
1 bors 395 for 6
1 close grip tri's 225 for 20
1 cgt 275 for 12
1 cgt 305 for 8
3 sets ab cable pull downs

Very noticable difference for me personally having run out of creatine last week and this week's weights. I won't bench again for five days as my weights are low (for me, I am naturally gifted with extreme strength).

I rarely do extended sets FWIW and have found that the high intensity method of one to two sets at max effort produce for me the best results.

Steve7
02-08-2006, 08:42 AM
I rarely do extended sets FWIW and have found that the high intensity method of one to two sets at max effort produce for me the best results.

I was power lifter in the 80's and early 90's. I totally agree with your assessment that only one or two sets at max effort produces the best results. I had my best results doing one heavy work set on a main lift (squat, bench and deadlift) and 2 or 3 light sets of accessory work then stopping. Doing lots of sets and exercises just over trained me. Unforunately for me, I didn't figure this out until years of overtraining began to take its toll on my joints.

Cold War Scout
02-08-2006, 09:16 AM
I find bouncing back and forth between exercising and Warrior Talking most enjoyable.

Anyways today was a kettlebells and Clubbells day. Pathetic weights. But a total of 691 reps of various exercises.

Jack Rumbaugh
02-08-2006, 09:39 AM
I find bouncing back and forth between exercising and Warrior Talking most enjoyable.

Do you have any kettlebell workout tapes/dvds?

szbert
02-08-2006, 10:01 AM
5 sets of BB power cleans to failure - 235#
4 sets stiff leg dead lifts to failure - 325#

4 races up the climbing wall with partners

45 minute Aikido 4 square exercise

1000M swim
**************************

Cold War Scout
02-08-2006, 10:53 AM
Do you have any kettlebell workout tapes/dvds?

I have several DVDs...by Pavel Tsatsouline.

Jack Rumbaugh
02-08-2006, 11:44 AM
Can I borrow them sometime? I want to look at a complete workout to see if it'll work for me.

michael
02-08-2006, 02:30 PM
Well let's see, today I did:

8 sets of bench press, 12 reps at 515 lbs
5 sets of DB shoulder press, 12 reps at 220 lbs
7 sets of squats, 8 reps at 620 lbs

Okay, okay, just kidding, but I did eat a big bowl of BANANA PUDDING!:D

Tgace
02-08-2006, 02:37 PM
http://www.t-nation.com

Ive been doing the "Westside" program. Very intense. Good site for iron heads.

Cold War Scout
02-09-2006, 11:19 AM
* Am off to Amsterdam in 10 minutes, so I probably won't get much in the way of usual workouts in. I will bring rubber tubing though.

Calisthenics Set 1
-----------------
pushups
sit-ups
front squats
calf raises (on stairs)
Hand grips
pelvic “cat/cows”
punches
pelvic hip heists
Saxon side bends
abdominal wheel rollouts
engines
trunk twisters
Reverse hand grips
SCC circular leg raises
“Supermans”
Leg wheel pike-ups
Rubber tubing pushups

Calisthenics Set 2
-----------------
pushups
sit-ups
front squats
calf raises (on stairs)
lunges

Cardio
------
3.0 mile weight vest walk

Speed is Life
02-09-2006, 12:00 PM
I was power lifter in the 80's and early 90's. I totally agree with your assessment that only one or two sets at max effort produces the best results. I had my best results doing one heavy work set on a main lift (squat, bench and deadlift) and 2 or 3 light sets of accessory work then stopping. Doing lots of sets and exercises just over trained me. Unforunately for me, I didn't figure this out until years of overtraining began to take its toll on my joints.

Steve7,

Can you clarify a bit on what you mean by "accessory work"? Are you saying that one should do only one set of say bench during an entire workout or do you start heavy and the "accessory work" reference means lighter sets of the same excerise? If so, how many reps?

Do you have any thoughts as to overall endurance following your program, and whether you think the program fits an overall fitness routine or is more befitting for a power lifter trying to increase his capacity on specific competitive tasks?

Sorry for the questions, but I agree that many folks do way too many sets of a single excercise. I college I had five different strenght coaches all with vastly different philosophy's. You can imagine that we were pretty confused by the end of the program. Bottom line, I am looking to get the max benefit from a fixed amount of energy and time.

Thanks,

Speedy

Tgace
02-09-2006, 12:29 PM
In the Westside program, most of the workouts are built around a large "max effort" lift (work up to a set where you can only do 3 reps). Bench/weighted dips for upper body, deads/squats for leg day. Then there are a series of sets of higher rep/set -"accessory" if you will- exercises like incline dumbbell presses to go with the weighted dips and slunges/step-ups to go with the squats.

Wolfe
02-11-2006, 02:24 PM
Superset repeated 3X

Pull ups
Incline Sit Ups 25, 20, 20
V handle pull down 145lb, 165lb, 165lb
Back Squats 137lbx 20, 185lbx15, 235x10
DB Clean & Press 50 x 10, 8,6

Finished off with 3 sets of Incline bench press, 3sets of seated calf raises and about 10 minutes of Yoga stretches.

Complete in about 30 minutes

szbert
02-11-2006, 02:38 PM
35 minutes on stairmaster

1st attempt at kettleball type workout using DBs.

3 sets each of
alternating floor press
double kettlebell windmill
turkish get up
double kettlebell snatch

These were all new to me, so I was concentrating on form, and not knocking myself out with the weights.:) I can undersand the appeall of this type of exercise since it's great for strength, power and flexibility. Similar to plyometrics (see below) but not quite as hard on my mature joints.

30" standing squat jumps - 30 reps

michael
02-11-2006, 04:37 PM
Wednesday:
4 sets of standing DB presses x 6-12 reps
4 sets of C&J x 4-8 reps
3 sets of nose breakers 8-12 reps then immediately close grip BP 8-12 reps
3 sets of push-downs 8-10 reps
3 sets of v-sit ups to failure

Friday:
4 sets of pull-downs x 6-12 reps
5 sets of bent-over rows 6-10 reps
3 sets of BP x 15 reps
5 sets of squats x 8-12 reps

Wolfe
02-18-2006, 01:28 PM
Superset 3X
V Handle Pull downs 175 lbs x 12, 10 ,9
Back Squats 135x10, 135x 10, 225x 6

Superset 3x
V Handle Pull Downs
Back Squats 226x6

Superset 3x
Machine Rows
Back Squat 275lbsx 6, 4, 3
Clean & Press 135lbs x 6,6,6 Hold on top after final rep for 20 seconds

2 Supersets
Back Squat 185 lbs
DB Clean& Press 55 lbs

Stretch

Complete in about 35 minutes

Cold War Scout
02-18-2006, 02:16 PM
Back is still somewhat sore from a Tuesday workout in Amsterdam. Had to take it kind of easy on reps and weight.

Bodweight Calisthenics
pushups
sit-ups
front squats
calf raises (on stairs)
hand grips
pelvic “cat/cows”
punches
pelvic hip heists
Saxon side bends
abdominal wheel rollouts
engines
trunk twisters
reverse hand grips
circular leg raises
leg raises
“Supermans”
foot wheel pike-ups
lunges
rubber tubing pushups


Did some kettlebells and Clubbells also just to try and get back in that groove.

3corners
02-20-2006, 03:02 AM
Yesterday CV day;

Warm up 10mile on the bike < 25mins

5 mile run < 40min

Today Chest and Tris

Warmup Push ups / V sits
Dumbell press 4 x 10
Tricep push downs 4 x 10
Dumbell flys 4 x 10
Kickbacks 4 x 10
Wide arm pushups
Close hand pushups

Finish with 1min mountain climbers
weighted incline situps
V-sits
Superman

michael
02-20-2006, 06:48 AM
5 sets of BP starting at 12 reps, increasing weight and going down to 3-4 reps.

3 sets of incline DB presses, 6-8 reps.

3 sets of cable curls, 3 sets of ez-bar curls, 3 sets of hammer DB curls.

3 sets of V-ups to failure.

5 sets of squats with moderate weight (due to back problems).

Cold War Scout
02-20-2006, 06:50 AM
5 sets of squats with moderate weight (due to back problems).

Yup. Getting old sucks.

Tgace
02-20-2006, 02:47 PM
Finally hit three wheels on my deadlift today. Working up to double bodyweight......

alabaster
02-20-2006, 04:21 PM
Did triceps today with close grip BP's and some pressdowns. Finished my measly workout with some seated cable overhead extensions. The hardest part was helping spot for a guy that put up a 2 rep 600 lb. bench (now thats a workout).:eek:

Cold War Scout
02-21-2006, 10:17 AM
Am still working around a sore back so took it basically easy, but I can already tell I'm gonna be sorry later/tomorrow....

DUMBBELL WORKOUT (30, 40, 55, 70 lbs.)
Crunches (4 sets, various weights)
Floor presses (4 sets, various weights)
Military presses (4 sets, various weights)
Bent over rows (4 sets, various weights)
Triceps presses (3 sets, various weights)
Biceps curls (3 sets, various weights)
Wrist curls (4 sets, various weights)
Wrist extensions (2 sets, various weights)
Saxon side bends (4 sets, various weights)
Good mornings (3 sets, various weights)
Trunk twisters (4 sets, various weights)
Lateral arm raises (3 sets, various weights)
Rearward arm raises (3 sets, various weights)
Goblet squats (2 sets, various weights)
Calf raises (2 sets, various weights)
Shoulder shrugs (2 sets, various weights)

Cold War Scout
02-23-2006, 09:23 AM
77 overall sets of various kettlebell, Clubbell™, ankle weight and Heavy Hands™ exercises. Of course I am embarrassed by the low weights so I will keep that info to myself. :)

Hey this is not a CWS only thread! We're supposed to be motivating each other!!

szbert
02-23-2006, 10:13 AM
BP - 4 sets, 275#, 345#, 355#, 375# - all to failure. last set, 3 forced reps
Incline DB - 4 sets, 120# to failure. last set -3 forced reps
Triceps cable pushdown - 4 sets to failure, pyramid weights
Medicine ball crunches on stability ball - 200 reps
30 minutes on stairmaster

8 - 3minute rounds on heavy bag

michael
02-23-2006, 04:25 PM
3 sets of V-ups to failure

5 sets of DB overhead presses

3 sets of BB overhead presses

3 sets of lateral raises

3 sets of nose breakers followed immediately by 3 sets of close grip presses

3 sets of cable triceps presses

All on 5 hours sleep.....arghhhhhhhhh

szbert
02-24-2006, 05:22 PM
Front Squats - 5 sets, 325#, 375#, 425#, 450#, 460# all to failure
BB Lunges - 4 sets, 225# high reps (30?), all to failure
Puke once or twice
Cable rows - 5 sets. No poundage, just numbers on the stack (which don't mean anything do they?)

Six times up the climbing wall racing against partner.

Wanted to swim 1,000 meters. Too tired to swim and i'm sure I'll drown and no one will pull my carcass out of the water.

Hit the steam room instead.

Gotta do more/longer cardio sessions.

Cold War Scout
02-24-2006, 05:26 PM
Weighted 1.5 mile walk. Weighted footwork afterwards.

I wish my back would get better (which it probably would if I just stopped doing anything). I really miss Olympic weightlifting!

Kobra
02-24-2006, 09:47 PM
Hammer Curls: 45lb. dmbls 10 reps 1 set (warm-up)
50lb. " 8 reps 2 sets
55lb. " 6-8 reps 1 set

Olympic Straightbar Curls: 95lbs. 12 reps 1 set (warm-up)
115lbs. 6-8 reps 3 sets

Preacher Curls: 95lbs. 10 reps 3 sets

Incline Bench Concentration Curls: 35lb. dmbls 6-8 reps 3 sets

Tri Pushdowns (cable) 90lbs 10-12 reps 3 sets

Overhead Rope: 140lbs 6-8 reps 3 sets

Smith Squats: 135lbs 20 reps 1 set
225lbs 8 reps 1 set
275lbs 6 reps 2 sets

Straightleg Deadlifts: 135 12 reps 1 set
225 6 reps 3 sets

Got a little pump, but not much more. At least I got there.

Kobra

Cold War Scout
02-25-2006, 06:01 AM
Back is still somewhat sore. Had to take it kind of easy on reps and weight.

Off to Regional indoor track meet to watch daughter. She set a new District record in the 55 meter hurdles last weekend. Also won the 300 meter dash against the odds on favorite (in her 2nd ever 300 meter run). Hopes are high today. Fingers way crossed.....

Bodweight Calisthenics
pushups
sit-ups
front squats
calf raises (on stairs)
hand grips
pelvic “cat/cows”
punches
pelvic hip heists
Saxon side bends
abdominal wheel rollouts
engines
trunk twisters
reverse hand grips
circular leg raises
leg raises
“Supermans”
foot wheel pike-ups
lunges
rubber tubing pushups

Steve7
02-27-2006, 09:58 AM
This weekend 10 mile backpacking trip through the Ozarks. Sunday morning we had to scrap the ice off the thermometer to see that it was 18 degrees.

szbert
02-27-2006, 11:33 AM
Yesterday:
40 minutes on the wrestling mat with the superheavies from local university.
4 mile run


This morning:
BB Power Cleans: 5 sets, 225#, 305#, 325#, 345#, 365# - all to failure
BB Shrugs: 4 sets, 305#, 335#, 365# to failure
BB Bent over rows: 4 sets, 305#, 345# to failure
Cable Wrist curls - 5 sets to failure (#s on weight stack not calibrated)

30 minutes on stairmaster

Cold War Scout
02-27-2006, 12:54 PM
Some Olympic weightlifting, barbell and dumbbells at the gym. Not much, but am trying to get back into the groove. Back is taking forever to get better.

Marc "Crafty Dog" Denny
02-27-2006, 02:48 PM
1) Teaching. A lot of double stick today.

2) My session with Chris Gizzi. Giz is a former GB Packer linebacker (you can see him in our Kali Tudo clip at www.dogbrothers.com (http://www.dogbrothers.com) ) and an extraordinary trainer. I just do whatever he tells me to do 2x a week. Its hard to describe because its so different every time. Stuff with Swiss balls, core boards, medicine balls, agility/explosiveness drills etc. We usually finish with grip and neck.

Cold War Scout
02-27-2006, 02:51 PM
1) Teaching. A lot of double stick today.

2) My session with Chris Gizzi. Giz is a former GB Packer linebacker (you can see him in our Kali Tudo clip at www.dogbrothers.com (http://www.dogbrothers.com) ) and an extraordinary trainer. I just do whatever he tells me to do 2x a week. Its hard to describe because its so different every time. Stuff with Swiss balls, core boards, medicine balls, agility/explosiveness drills etc. We usually finish with grip and neck.

Chris is very close to being the last person in the world I would want to get body slammed by.

Marc "Crafty Dog" Denny
02-27-2006, 02:58 PM
Amen to that! 6'1", 245 lean pounds (29" thighs!) and explosive agility and coordination from another planet. Its truly something to experience an athlete of this level. I trained him for about 18 months and never had anyone "get" the footwork matrix like he did. A real gas for me to be the student now.

AF1
02-27-2006, 03:56 PM
Any chance you'll be putting out a training/workout video with Chris' methods, Crafty? :)

Sounds like dynamite stuff. And similar to Marv Marinovich's ProBodX training (used by NFLers Jason Sehorn and Troy Polamalu.)

michael
02-27-2006, 03:57 PM
6 sets of Bench Press, starting at 15 reps, increasing weight and working down to 4 reps.

3 sets of DB presses, 12 reps

3 sets of dips to failure

3 sets of cable curls, starting at 15 reps working down to 6

3 sets of e-z-bar curls, starting at 12 working down to 6

2 sets of hammer curls

Cold War Scout
02-27-2006, 04:02 PM
Any chance you'll be putting out a training/workout video with Chris' methods, Crafty? :)

Sounds like dynamite stuff. And similar to Marv Marinovich's ProBodX training (used by NFLers Jason Sehorn and Troy Polamalu.)

"People have a hard time believing I could train for football using a heaviest weight of 20 pounds."
-Troy Polamalu, Pittsburgh Steelers

Chicago
02-28-2006, 03:10 PM
Sounds like dynamite stuff. And similar to Marv Marinovich's ProBodX training (used by NFLers Jason Sehorn and Troy Polamalu.)[/quote]

Does anyone have experience with this particular training program? It looks interesting.

Marc "Crafty Dog" Denny
02-28-2006, 03:36 PM
I tried talking Chris into it, but he's an Air Force man and has something he's working on with AF , , ,

Today: 30 minutes working some takedowns taught by Frank Trigg and then a 45 minute roll with some gumby welterweight who tapped me several times:mad: but I did get him twice with some silat moves :D

Cold War Scout
02-28-2006, 03:58 PM
Today: 30 minutes working some takedowns taught by Frank Trigg and then a 45 minute roll with some gumby welterweight who tapped me several times:mad: but I did get him twice with some silat moves :D

Quite impressive for a 53 year old man. I found you to be way more than I could handle during our light training sessions.

Workout: The bodyweight calisthenics routine I have posted before, along with a nice long aerobic walk. Of course there is a little more to it than all that. :)

szbert
02-28-2006, 06:05 PM
2 sets - falling push ups
2 sets - bench squat thrusts from bench
2 sets - 20 falling pull ups
all to failure
2,000m swimming



Doesn't sound like much, if you've never done plyometrics

A falling push up means you stand on the floor and allow yourself to fall forward, catch yourself in the push up position all the way down, and back up - repeat. You should push yourself up explosively so that your hands come off the ground several inches.

Bench squat thrusts are jumping from a bench (16" high?) land into a full squat, then rebound jumping as high as you can. I usually do it over another bench.

Plyometrics are really hard. They're great for building explosive power. But, since they can cause injury, are only done three or four times a month and only when you're peaking in your strength program.


______________________

Cold War Scout
03-01-2006, 06:11 PM
Some Clubbells and kettlebells. Light stuff. Will try to do them heavier tomorrow.

Ordered some more fitness contraptions today. God I love contraptions, and thank the Lord for some disposable income.

Cross Fit Inferno space was really close to completely cleaned out today. Can't wait for it to be up and running.

michael
03-02-2006, 01:58 AM
DB shoulder presses, 4 sets, 12-6 reps

Clean & Jerk, 4 sets, 10-4 reps

Lateral raises, 3 sets

Nose breakers, 3 sets, supersetted with close-grip presses, 12-8 reps

Cable triceps press-downs, 3 sets

Gabriel Suarez
03-09-2006, 05:45 AM
Thorough warm up with sticks

Bench Press 2 sets 135x10, 1 set 185x6, 1 set 250x1, 1 set 290x4 (resting for breath between reps), 1 set 295x1.

Bent Over Rows 185x4x3, 225x1 4 times

Push Press (Overhead) 135x6x2, 155x2, 185x1 - 4 times, 195x1

Pull ups (various grips) 5x20

Hanging Leg Raises 5x20

alamo
03-09-2006, 07:47 AM
Today 45 min. heavy bag , punches and kicks, knees and elbows.
20 min warrior stretching.
And tomorow I´m going to see the shot show in Nürnberg /Germany.
Only shot show in Vegas is bigger. And I`ll see another WT member there for the first time.

szbert
03-09-2006, 08:41 AM
Yesterday;
45 minutes on stairmaster
20 minutes on upper body ergonometer
BB Lunges on a step - 4 sets, 275#, 10-20 reps to failure each set.
30 minutes on heavy bag
later:
2 hour Aikido class


Today:
30 minutes on treadmill
15 minutes on rowing machine
BB BP - 4 sets 275#, 365#, 385#, 405# - all to failure
Hanging Wide Chins with weight belt - 4 sets, 35#, 45# all to failure
Abs & lower back

Myst
03-11-2006, 06:07 AM
Did my morning warm-up. Basically streching and hand conditioning on a sand bag. When I come home from work, I have several different sets of body weight exercises I do. Pushups, situps, pull-ups I am sure you guys know the whole bit. Then I make my wife hit me with the sand bag. Thighs and midsection mostly. Gets her to take her aggression out on me. This is my strength day. On my conditioning day I run, hit my heavy bag and jump rope. Thats about it.


Myst

Cold War Scout
03-11-2006, 06:16 AM
Glad to see this thread is still alive.

Yesterday was some bench presses/incline board situps/front squats; some Olympic weightlifting (dead lifts, snatches, clean and press, clean and jerk, push presses, thrusters); and then some kettlebell at home.

szbert
03-12-2006, 01:41 PM
Yesterday:
Awesome early spring weather, so I did 42 miles on my bike. First 'long' ride since November. And my butt is sore.

Then did rope climbing and rapelling with Scout troop.


Today:
Incline BB BP - 225, 285, 305, 315, 325 - 5- 15 reps - plus 2-3 forced reps on last two sets.
Reverse grip cable triceps push down. 4 sets
DB Powercleans - 4 sets with 150lb DB - all to failure
Plyometrics - Plyo push ups, single arm medicine ball toss, side throws, over back toss, 30" hurdel jumps, 14" lateral jumps 3 sets of 10-20 reps each.

22 miles on the bike back and forth to gym.

_________________________________

Gabriel Suarez
03-12-2006, 03:01 PM
Difficult start as we have had snow and its Siberia cold up here. But.........

30 Minutes on Dynamic Dry Firing Drills (Inc. movement, etc.)

Standing Push Press 135X6X2, 155X6X1, 185X1X4, 195X1
Power Cleans 135X6X5
Pull ups 5X10-20
Triceps Press Downs 5X10
Reverse Curls 5X10
Crunches

Footwork Drills while doing combination drills with knife (AMOK! Style)

Cold War Scout
03-12-2006, 06:38 PM
Daughter was running in Nike Nationals so I had to go to Maryland all day. During down time I:

Drove to Lowe's and did:

some sledgehammer stuff (circular strength)
some overhead squats with 60" metal pipe
some "siniwali" type swinging of 36" pipes
* yes I garnered some bizarre looks

Then drove to Sports Authority and did:

some dumbbells (mil. presses, rows, dead lifts, squats, thrusters)
some presses with machines they had on display
some Ab Lounger™ stuff
* fewer strange looks

Cold War Scout
03-13-2006, 02:11 AM
The Ab lounger...what do you think of it??? I bought one last week and am unsure of it.

To be honest, I think it is better than nothing at all. I had never actually seen one before outside of TV. However it is one of those contraptions that tries to make easy, something which is not meant to be easy. Developing core abdominal strength. But if it helps get people to do stuff they might otherwise find unappealing, then it's worth every penny. But to me it's essentially just a variation on crunches, which one could do on the floor for free.

Maybe you will be the next Ab Lounger poster boy? :)

alabaster
03-13-2006, 04:27 PM
I've had the ab-lounge for about a month now. Seems to be a great tool if I actually used it on a regular basis. The most benefit I've had is when I hurt my back lifting weights. I used it to stretch as far back as I could, which I would hold for about 30 seconds. Did a few sets of these and it felt wounderful to my back.

Cold War Scout
03-13-2006, 05:12 PM
Difficult start as we have had snow and its Siberia cold up here. But.........

Cold Forces Illegal Immigrants' Surrender
By ARTHUR H. ROTSTEIN
Associated Press Writer
TUCSON, Ariz. (AP) -- Frigid temperatures over the weekend killed four illegal immigrants trying to cross the Arizona-Mexico border and forced many others to turn themselves in to U.S. Border Patrol agents.
The four men likely died from hypothermia or exposure, said Gustavo Soto, a spokesman for the Border Patrol's Tucson sector, which covers nearly all the Arizona-Mexico border.
As temperatures plunged to around freezing across the area because of a late-winter storm, numerous groups of immigrants - numbering a half-dozen to more than a dozen - walked out onto roads to flag down agents or other law officers, Soto said.
"They knew they were in over their heads and started making their way out to the roads," he said.
Officials were still waiting to get a count on how many people turned themselves in. In March 2000, a wintry storm forced hundreds of illegal immigrants crossing the Arizona deserts to turn themselves in.
Soto said most who gave up this time had been in the desert two or three days, and the majority didn't know daytime temperatures in the 70s can plunge to freezing or below overnight this time of year.
The Border Patrol says 26 illegal immigrants have died in the Tucson sector since Oct. 1, the start of the fiscal year, compared with 50 during the same period last year.

michael
03-13-2006, 06:06 PM
Been sick for about a week and a half and have only worked out 3 times since last Monday. Today's workout:

Bench press 6 sets x 4-12 reps

Pulldown's 3 sets x 8-12 reps

Bent over barbell rows 3 sets x 6-8 reps

Cold War Scout
03-17-2006, 01:26 PM
Monday - Clubbells, metal pipes (a Dog Brothers training tip) at home
Tuesday - Barbell and dumbbells at gym
Wednesday - Kettlebells, weight vest, and some sports specific devices
Thursday - Rubber tubing, Bullworker
Friday (today) - Olympic weightlifting at gym

duncan_bayne
03-19-2006, 12:44 AM
Turns out I can still run :D Today's workout was the 8.4km (5.25 miles) Round the Bays (http://www.roundthebays.co.nz/) run, which I completed in around 50 minutes - not bad considering I haven't done any serious running in 6 years.

I'm gradually getting fitter and stronger ... but it's not an easy course, especially while there are so many other fun things competing for my time :D

Cold War Scout
03-19-2006, 10:13 AM
Various and sundry combatives oriented footwork, primarily from Dog Brothers, AMOK! and Je Du-Too (Bob Orlando), up and down the local soccer field 20 times (2000+ meters) each day.

My legs are smoked.

paknheat
03-19-2006, 06:05 PM
This is the first time i have worked out in a looonnnngggg time . It was as follows:
3-3 min rounds on heavy bag to warm up
15 min stretching (before the bag work)
2- sets pushups 20 reps
2-sets Squats & calf raises
lots of crunches ( just went to failure)
BEnch press 3- stes 15 reps
Lat pull downs 3 sets 15 reps
Leg ext. 3 sets of 15 reps
Hamstring curls 3 sets 15 reps
Dumbell curls 4 sets 12 reps
Dumbell shoulder shrugs 4 sets 15 reps.
I followed this up with more stretching when completed, and i hope i am not to sore tomorrow.

unstpabl1
03-19-2006, 11:06 PM
I was going to start a new thread for guys who were trying to get back in shape to post their wod's.Thinking they might be intimidated by the tonages hoisted here,but more importantly to start slowly.Maybe posting my wod will help someone else & help me with my consistency problems :) Hope no one minds my fat butt crashing the party.
Todays wo was an adaption of a Mens journal Crossfit article.The record for this wo is under 8 minutes.I'll post both the original & my wo:
original wo............... What i did
3 rounds for time........... completed in 21:50
quarter mile run....................treadmill speed 4.o
21 35lb Db swings............ 15 20lb Db swings
12 pullups.. 6 pullup/6 chinups assisted l level 20 which was every damn
plate of assistance i could get
i did notice that i was 1 of the few people at the gym huffing,puffin' & sweatin'!most important to me is that i can wo tomorrow to establish the habit to accumalate the results!
mike schoenfeld

michael
03-20-2006, 06:33 AM
Knife, stick and H2H drills on BOB and Wavemaster bags.

Bench press 6 sets x4-12 reps, supersetted with pull-ups in between each BP set.

DB press 3 sets x 8-10 reps, supersetted with bent over rows in between, 3 sets x 6-8 reps.

V-ups 3 sets to failure

Cold War Scout
03-20-2006, 10:00 AM
An even mix of kettlebells stuff and Clubbells stuff.

unstpabl1
03-20-2006, 02:07 PM
Ouch!legs sore,oh well!

lite ez stretching
trdmill 1/4 mi. run spd 4.0
jump rope 2 min. don't even think i jumped thewhole time :)
1/4mi run 4.2
2min jump rope
1/4mi. 4.3
1 min rest between all rounds
bench 20 sec rest between sets 12x95lbs,11x105,8x105,no rest 1/4mi 4.3 run
4 rds.heavy bag,2min on,1min off
1/4mi 4.3
stretch

michael
03-20-2006, 02:20 PM
This was posted over at TPI. It's a sample of what Randy Couture does, which is a light weight circuit training workout. I just finished doing 3 rounds of it, and I though I was gonna puke! My arms, shoulders and legs are shot.


http://video.google.com/videoplay?do...andy+Coutur e (http://video.google.com/videoplay?docid=3224902600571518938&q=Randy+Couture)

Cold War Scout
03-20-2006, 02:27 PM
This was posted over at TPI. It's a sample of what Randy Couture does, which is a light weight circuit training workout. I just finished doing 3 rounds of it, and I though I was gonna puke! My arms, shoulders and legs are shot.


http://video.google.com/videoplay?do...andy+Coutur e (http://video.google.com/videoplay?docid=3224902600571518938&q=Randy+Couture)

Having done a number of Ruthless Training Concepts ( www.teamruthless.com (http://www.teamruthless.com) )and Cross Fit workouts over the last year, I can very much appreciate how challenging Couture's routine really is.

michael
03-20-2006, 02:40 PM
Having done a number of Ruthless Training Concepts ( www.teamruthless.com (http://www.teamruthless.com) )and Cross Fit workouts over the last year, I can very much appreciate how challenging Couture's routine really is.

I actually found it harder than CrossFit's, but maybe that's because I'm getting wimpy.:eek:

Cold War Scout
03-20-2006, 02:44 PM
I actually found it harder than CrossFit's, but maybe that's because I'm getting wimpy.:eek:

Here are some sample Ruthless workouts:

21, 18, 15, 12, 9, 6, 3s Countdown
2 hand kettlebell swings
Barbell overhead squats
Barbell push presses
Pushups
Flutter kicks (hold for 15 seconds after three of the sets)
Air squats (hold for 15 seconds after two of the sets)
Burpees (but 10 each time, no countdown for the burpees)
* Only 15 seconds rest after the air squats and then at it again.

21, 18, 15, 12, 9, 6, 3s Countdown
No pause between exercises:
15 seconds pause between sets - except last set:
Barbell clean and thrusters
Barbell push presses
Air squats
Sumo upright rows
Pushups

What AMOK! is to knife combatives, what Gabe is to Gunfighting, and what Crafty is to impact weapons fighting, Ruthless is to conditioning.

Jack Rumbaugh
03-21-2006, 06:19 AM
And I was going to be all proud I bought a Bowflex...

Some of those routines are :eek:

Cold War Scout
03-21-2006, 06:58 AM
And I was going to be all proud I bought a Bowflex...

Gonna have a Bowflex kegger?

Jack Rumbaugh
03-21-2006, 07:54 AM
Gonna have a Bowflex kegger?


Not this week.:D

HUSS
03-21-2006, 08:44 AM
And I was going to be all proud I bought a Bowflex...

Some of those routines are :eek:
I have one as well, its the next best thing to free weights.

CWS puts most of us to shame as far as fitness goes. I'll be happy to be vertical when im his age.

mlhoward
03-21-2006, 09:23 AM
I have one as well, its the next best thing to free weights.

CWS puts most of us to shame as far as fitness goes. I'll be happy to be vertical when im his age.+1
He moans and groans about being old, then posts a daily routine that is, well, :eek:

Jack Rumbaugh
03-21-2006, 09:25 AM
I'm really glad Rudy is my friend. I'd hate for him to be pissed at me...:D

HUSS
03-21-2006, 09:31 AM
+1
He moans and groans about being old, then posts a daily routine that is, well, :eek:

He is the most ripped senior citizen i have ever seen.( i saw couple pics from wts2)

Cold War Scout
03-21-2006, 12:39 PM
I'm just a legend in my own mind.

My workout today was at Cross Fit VA. I believe I am officialy the first charter member. Just slung some dumbbells around a little. Little bit of barbell. Because I spent most of my time talking to Dino about things like combatives seminars at the Cross Fit space. Hopefully more to come on that....

michael
03-21-2006, 01:10 PM
[quote=Cold War Scout Because I spent most of my time talking to Dino about things like combatives seminars at the Cross Fit space. Hopefully more to come on that....[/quote]

And that was time very well spent----I hope!:D

unstpabl1
03-21-2006, 02:52 PM
+1
He moans and groans about being old, then posts a daily routine that is, well, :eek:

He's pretty inspiring,ain't he! now fo' to keep it real, my wod.Legs sore,so
20 min stretchin'
20 mim eliptical

Hot dog ok chilidog for lunch.oh well
mike

Gabriel Suarez
03-21-2006, 05:27 PM
Getting over a bad cold so took it easy.

Bench Press 135x10x2, 185x6, 225x4, 295x1x4, 305x1
Pullups 3 sets of 20
20 minutes of rifle drills

Cold War Scout
03-21-2006, 05:28 PM
Getting over a bad cold so took it easy.

Bench Press 135x10x2, 185x6, 225x4, 295x1x4, 305x1
Pullups 3 sets of 20
20 minutes of rifle drills

305 is light? Hell it's my dream!

unstpabl1
03-22-2006, 06:12 PM
I'm not paying attention to you guys no more.305 after being ill....thats just SICK Gabe!!! :) Nice job.Did i mention i did 105 this week.I like to think of myself as the one who brings this thread down to reality.......kinda like boat anchor!
WOD
3 rds for time
1/4 mi run trdmill speed 4.1
10 asstd dips
10 bench push ups
6 asstd pullup
6 asstd chin up
12 crunch
10 back ext
time 26:15 All asstd excercises done full asst level 20
Then 20 min in the hot tub(one of my best disciplines,2d only to pizza eating)
mike

Cold War Scout
03-22-2006, 06:23 PM
A 22 exercise calisthenics routine.

Eric
03-22-2006, 07:24 PM
Getting over a bad cold so took it easy.

Bench Press 135x10x2, 185x6, 225x4, 295x1x4, 305x1
Pullups 3 sets of 20
20 minutes of rifle drills

Good to see your numbers are climbing, even with the cold!

Me, I'm stuck in a rut. Can't seem to get past 320 on the bench, but some progress on tricep pullovers (190x3x10) and cable curls (170x10x3). Less progress in everything else. But progress is progress, I guess:D

paknheat
03-22-2006, 07:27 PM
I think i did the hardest workout in the world today. I carried all the stuff my wife bought while shopping.

Gabriel Suarez
03-23-2006, 04:32 AM
Eric,

Check some of the Russian routines over at Pavel's site. dragondoor.com.

Cold War Scout
03-23-2006, 05:45 AM
Eric,

Check some of the Russian routines over at Pavel's site. dragondoor.com.

An interesting system for dealing with hitting the wall is in fact Pavel Tsatsouline's Beyond Bodybuilding. I am sure he has similar information on his web site, or on the DD forum.

Jack Rumbaugh
03-23-2006, 05:54 AM
I was cranky from all the dental work yesterday so I wussed out. The night before I went "heavy" on the Bowflex and realized that it is a whole different kind of pain. It really does hit the muscle group throughout the entire range of motion and there is NO CHEATING.

Me likey!

Cold War Scout
03-23-2006, 06:00 AM
I was cranky from all the dental work yesterday so I wussed out. The night before I went "heavy" on the Bowflex and realized that it is a whole different kind of pain. It really does hit the muscle group throughout the entire range of motion and there is NO CHEATING.

Me likey!

Bowflex? May I suggest the below exercise system to supplement the Bowflex? :) :) :)

Jack Rumbaugh
03-23-2006, 06:21 AM
Bowflex? May I suggest the below exercise system to supplement the Bowflex? :) :) :)

Those things make me motion sick...:p

Cold War Scout
03-23-2006, 08:00 AM
Those things make me motion sick...:p

Just bustin' your chops. Ain't nothing wrong with a Bowflex. I'm just jealous because I 1) can't afford one and 2) because I was in a store once and set the bands up to try an exercise and couldn't budge the damn thing. :)

HUSS
03-23-2006, 08:56 AM
Bowflex? May I suggest the below exercise system to supplement the Bowflex? :) :) :)

im still trying to figure out what muscles those things would work ?

Cold War Scout
03-23-2006, 09:11 AM
im still trying to figure out what muscles those things would work ?

I think it's like yoga and pilates, only you don't have to get up off of your ass

Jack Rumbaugh
03-23-2006, 09:36 AM
im still trying to figure out what muscles those things would work ?

anything you want to work. It just replaces plates with the "power Rods".

I bet if I put on as much as you bench in power rods you won't move it.:D

Jack Rumbaugh
03-23-2006, 09:37 AM
I think it's like yoga and pilates, only you don't have to get up off of your ass

Yes you do. You have to change the power rods and move the bench. Amateur...:D

Cold War Scout
03-23-2006, 09:47 AM
I just got kicked off the local school soccer field by some teacher looking type during the middle of my anaerobic workout. :( But I understand and was not surprised at all.

No more soccer field durirng school hours.

Jack Rumbaugh
03-23-2006, 10:00 AM
I just got kicked off the local school soccer field by some teacher looking type during the middle of my anaerobic workout. :( But I understand and was not surprised at all.

No more soccer field durirng school hours.


So many ways this can go, none of them good...:D

Cold War Scout
03-23-2006, 10:06 AM
So many ways this can go, none of them good...:D

But at least I got my smart aleck remark in (I did not like his demeanor).

"You a cop?".
"No."
"Then why would I listen to you. Actually you like like a pervert who just doesn't want anybody else around."

HUSS
03-23-2006, 10:08 AM
anything you want to work. It just replaces plates with the "power Rods".

I bet if I put on as much as you bench in power rods you won't move it.:D
i was talking about those bouncy ball things. i have a bowflex with 300 lbs in power rods. I can bench the whole thing, but with free weights i find 250 is my max.

When you guys work out do you prefer to focus on one muscle group per work out ie. chest one day back another and so on. Or do you prefer to do a couple exercises on each muscle group each day.

ill give you an example of what i do over a couple days
ill start with 20 min of running or bike and cool down with 10 min of bike
*3sets increasing weight, 15 reps, 12reps, til failure
day 1
incline bench
shoulder shrugs
reverse flys
calf raises
abs
hammer curls
tricept pull downs

day2
flys
bent over rows
tricept kick backs
preacher curls
military press
squats
abs

and so on.......................

Jack Rumbaugh
03-23-2006, 10:56 AM
I tend to do split routines. I'll do back and biceps, chest and tris, shoulders and legs. Abs are every workout.

michael
03-23-2006, 02:01 PM
I spend the majority of my time doing functional multi-joint movements and not so many isolation movements. I try to do several exercises at once, supersetted to keep the heart rate up. I may superset Bench presses with Pull-ups, shoulder presses with curls or squats, etc. I sometimes do circuit training also, with very little rest.

Cold War Scout
03-23-2006, 02:10 PM
I spend the majority of my time doing functional multi-joint movements and not so many isolation movements. I try to do several exercises at once, supersetted to keep the heart rate up. I may superset Bench presses with Pull-ups, shoulder presses with curls or squats, etc. I sometimes do circuit training also, with very little rest.

I started to post something along these lines, but said "nah." I believe in working out individual muscles in order to strengthen those muscles (e.g biceps, wrists, calves). But I also do workouts which are more full-body exclusive (e.g. Olympic lifting). I do not think you can consider yourself truly conditioned if all you do is exercise individual muscles, and never do exercising of the movements and full-body exercises (I like burpees, thrusters, clean and jerks, etc.).

I think something that could be an additional benefit at the AMOK! seminar is to see some of what Cross Fit is about for those who are not familiar with the philosophy. Even if one does not embrace it all the way, I think everybody should take some of its philosophy and add it to their workout programs. Michael I know you understand what I mean. A balance can be struck.

michael
03-23-2006, 02:22 PM
I think something that could be an additional benefit at the AMOK! seminar is to see some of what Cross Fit is about for those who are not familiar with the philosophy. Even if one does not embrace it all the way, I think everybody should take some of its philosophy and add it to their workout programs. Michael I know you understand what I mean. A balance can be struck.

I do, and I agree. I don't totally embrace the CrossFit lifestyle, but find much of value in it. I do a little isolation work, which is a big no-no with CF, but I don't care. I think there is value in it as long as you don't lose sight of the big picture, which is function. CF has much to offer and should be experienced by everyone serious about fitness, even if you don't incorporate all of it's principles.

Cold War Scout
03-23-2006, 02:30 PM
I do, and I agree. I don't totally embrace the CrossFit lifestyle, but find much of value in it. I do a little isolation work, which is a big no-no with CF, but I don't care. I think there is value in it as long as you don't lose sight of the big picture, which is function. CF has much to offer and should be experienced by everyone serious about fitness, even if you don't incorporate all of it's principles.

Ruthless Training, which is the actual business name of my Cross Fit VA folks, actually has an expanded view of its conditioning philosophy. Ruthless trains fighters (including one 9-year old kid who hits harder than a lot of guys I ahve worked with). Ruthless is not locked into any one conditioning system, much as Gabe, Janich, Crafty and Sotis are not locked into any one combatives style. In boxing your biceps are important muscles. They enhance your punching power. They also can help your arms withstand blows better. Watch Floyd Mayweather fight and how he covers up. A little bit of extra functional bicep that helps deflect a hook coming in ain't such a bad thing.

Anyways, combatives and conditioning are inextricably linked. I hope the WT warriors that come in avail themselves of the opportunity to see superior combatives conditioning techniques. Seeing it with your own eyes strips much of the mystery away. You will be like "man, I can do that."

HUSS
03-23-2006, 03:07 PM
I spend the majority of my time doing functional multi-joint movements and not so many isolation movements. I try to do several exercises at once, supersetted to keep the heart rate up. I may superset Bench presses with Pull-ups, shoulder presses with curls or squats, etc. I sometimes do circuit training also, with very little rest.

supersets are great. I like to throw those in when working shoulders and back once in a while.

michael
03-23-2006, 06:11 PM
supersets are great. I like to throw those in when working shoulders and back once in a while.

I do also. It greatly reduces workout time, increase intensity and fatigue, and gets the heart pumping in a cardio way. I like them, in a sick sort of way.

I can't wait to see the CF facility and the good things they are doing there.

AmericanWarrior
03-24-2006, 06:30 AM
Yesterday, about 200 pushups in total, and a 2.5 mile run. Today a 5 mile battalion run 8 minute mile pace, not a bad run…?

Cold War Scout
03-24-2006, 01:04 PM
24th
My usual varying pathetic barbell weight loads but...

73 total dead lifts
23 total thrusters
18 total clean and jerks
20 total clean and presses
12 total snatches
16 total push presses

25th
Dumbbell workout at home. While Warrior Talking. After sex. Only thing missing is beer. It will be okay soon enough I guess.....must be 5:00 somewhere.

Two sets each
Military presses
Bench presses
Situps
Saxon side bends
Squats
Upright rows
Good mornings
Forearm twists
Pullovers
Biceps curls
Wrists curls
Triceps presses
Wrist extensions
Lunges
Calf raises
Trunk twisters
Circular leg raises
Glute kickbacks
Side arm raises
Rear arm raises
Neck curls
Neck extensions
Front arm raises
Shoulder shrugs
Engines

HUSS
03-25-2006, 08:40 AM
If you guys dont mind, post what your daily eating habits are like.

I try to stick to this but its hard.
breakfast: protien shake and a piece of fruit or cereal bar
10am: trail mix, piece of fruit
lunch: minute steak or chicken breast with 1 cup of veggies
2pm: veggies
Dinner: Chicken breast or Beef with rice / potatoe and veggies

i try not to eat after this point but if i do its rice cakes or cereal (raisin bran)

michael
03-25-2006, 03:35 PM
If you guys dont mind, post what your daily eating habits are like.



Do you really want to know?

Lets see, today I had 4 slices of Cinnamon Raisin bread and a honey bun for breakfast, a huge container of coffee. Lunch was a Wendy's Double Cheese combo. Supper was 6 slices of Pepperoni Pizza and a huge glass of Mt. Dew. I'll have a bag of Orville's microwave popcorn and more Mt. Dew before bed.

I really eat like crap, and it's a wonder I'm not overweight. I will workout tonight after the pizza settles, and I thank God for high metabolism.:D

CPerez
03-25-2006, 04:03 PM
If I didn't know you and liked you as a good friend I would hate you ;) just to lose 8 punds I have had to change compleatly my eating habbits. How often you work out? that might be a clue, at memphis you where a lean big fighting machine so you must really hit the execersices hard.


Do you really want to know?

Lets see, today I had 4 slices of Cinnamon Raisin bread and a honey bun for breakfast, a huge container of coffee. Lunch was a Wendy's Double Cheese combo. Supper was 6 slices of Pepperoni Pizza and a huge glass of Mt. Dew. I'll have a bag of Orville's microwave popcorn and more Mt. Dew before bed.

I really eat like crap, and it's a wonder I'm not overweight. I will workout tonight after the pizza settles, and I thank God for high metabolism.:D

Cold War Scout
03-25-2006, 04:14 PM
If I didn't know you and liked you as a good friend I would hate you ;) just to lose 8 punds I have had to change compleatly my eating habbits. How often you work out? that might be a clue, at memphis you where a lean big fighting machine so you must really hit the execersices hard.

Eating like that will catch up with you.

HUSS
03-25-2006, 04:23 PM
Do you really want to know?

Lets see, today I had 4 slices of Cinnamon Raisin bread and a honey bun for breakfast, a huge container of coffee. Lunch was a Wendy's Double Cheese combo. Supper was 6 slices of Pepperoni Pizza and a huge glass of Mt. Dew. I'll have a bag of Orville's microwave popcorn and more Mt. Dew before bed.

I really eat like crap, and it's a wonder I'm not overweight. I will workout tonight after the pizza settles, and I thank God for high metabolism.:D


If i ate like that you would read about me in the paper being fork lifted out of my home.

michael
03-25-2006, 07:52 PM
It's already caught up to me I'm afraid. That's why my triglycerides are high. I've really got to get with the program and eat better. My metabolism has always been really high, and I have never gained weight easily, though I do have to watch it a little more now. I could get fat if I didn't work out now, but I'll never let that happen. I'll starve first.

I usually work out 3-4 days a week, for no more than 40 minutes to an hour. I have been doing it for a long time and have it down to a science, I know exactly what my body will respond to and what it will not, and that's half the battle.

michael
03-25-2006, 07:53 PM
If i ate like that you would read about me in the paper being fork lifted out of my home.

That's funny!:D

Guantes
03-25-2006, 08:22 PM
Michael,

I know what you mean about metabolism. I have never been able to gain weight, although I do eat a little less than when I was younger. When I go for a checkup I have to drink water for a week to get my triglycerides below 400 (Cherry Coke) so they can get a reading on my LDL to tell me it is 87.

michael
03-25-2006, 08:23 PM
Tonight's work out (after the pizza):

Circuit training:

Clean and Jerk x 10 reps
+ Good morning's x 10 reps
+ cable curls x 12 reps
+ front squats x 10 reps

Rest one minute, repeat 3 x.

Eat popcorn, going to bed. :D

Cold War Scout
03-26-2006, 04:46 AM
Michael,

I know what you mean about metabolism. I have never been able to gain weight, although I do eat a little less than when I was younger. When I go for a checkup I have to drink water for a week to get my triglycerides below 400 (Cherry Coke) so they can get a reading on my LDL to tell me it is 87.

My triglycerides are sky high also.

Eric
03-26-2006, 08:54 AM
If you guys dont mind, post what your daily eating habits are like.

My ususal fare:

Breakfast: High fiber cereal (usuall Total) enough for about 6 - 9 grams of fiber, with 2% milk.

Lunch: weekdays, a salad with pan-grilled chicken, cheese and croutons with various dressings. My mother-in-law makes this fresh every morning. Man, am I lucky!

Dinner: usually a medium bowl of soup; or possibly a slice of flounder with mashed potatoes and a glass of wine; Weds. nights we have a Hungarian dish called Langos, which I won't waste time describing.

Weekends:

I usually skip breakfast, just have a couple of cups of coffee. Lucnh is usually a fairly descent affair, as my mother-in-law is up cooking around 7am.

Dinner is usually a bowl of soup or some light fair. Possibly leftovers from the week. Usually small-ish portions.

I'm a very lucky man in that both my wife and mother-in-law are great cooks. Mostly traditional Hungarin foods, all made from scratch. Processed foods are an occasional treat. Been spolied like this for about 20 years! No colas or sweet drinks either. Just milk, water, some occasional wine, grape juice and the like.

For Pete's sake, my mother-in-law makes her own breadcrumbs!

43 yrs old, and I'm still 265 - 270 lbs. Must have a metabolism measure in glacial speed...

Guantes
03-26-2006, 09:56 AM
63 yrs, 5'8", 165 lbs

Breakfast
1-2 glasses Cherry Coke

Lunch
1-sandwich, usually ham or beef with american cheese on wheat bread with mayo, 1-2 glasses Cherry Coke.

Dinner
1-chicken breast, 1-2 chicken thighs (both previous skinless), cod, flank steak, filet, etc. White or brown rice steamed or mashed potatoes with gravey. A vegetable (steamed), usually broccoli & cauliflower or asparagus. 50% of the time no vegetable but green salad, leaf lettuce,tomato, cucumber & avacado with ranch dressing. 1-2 glasses Cherry Coke

Dessert (Daily)
1-2 scoops of ice cream, sometimes sherbet. Glass of Cherry Coke.

Snacks
Cherry Coke throughout the day. Approximate daily consumption 4 ltrs

Do not indulge in water or milk.

Cold War Scout
03-26-2006, 10:38 AM
Cherry Coke throughout the day. Approximate daily consumption 4 ltrs

Holy moly!!!

Cold War Scout
03-26-2006, 10:40 AM
Active rest day
Some:
Pushups
Situps
Air squats
Calf raises

Then:
Walk 100 meters
Jog/run 400 meters
Walk 100 meters
15 burpees
Walk 100 meters
Jog/run 400 meters
Walk 100 meters
12 burpees
Walk 100 meters
Jog/run 400 meters
Walk 100 meters
12 burpees
Walk 100 meters

Later in evening:
Some light kettlebell and Clubbell exercises.

Cold War Scout
03-26-2006, 10:45 AM
Breakfast
bowl cereal (Post Selects)
glass OJ
also usually have either Smoothie or can of V-8

Lunch
scrounge for leftovers from day before

Dinner
hopefully my woman ccoks something healthy. If not it's either: 1) pizza, 2) chips and salsa/other snack crap, 3) eat out

and of course, some cerveza.

michael
03-26-2006, 03:59 PM
Michael,

I know what you mean about metabolism. I have never been able to gain weight, although I do eat a little less than when I was younger. When I go for a checkup I have to drink water for a week to get my triglycerides below 400 (Cherry Coke) so they can get a reading on my LDL to tell me it is 87.

I can gain now, and have to watch it a little bit. I am 5'10" and around 190 most of the time. My triglycerides at one point were around 1,000, but the last time I had them checked, which was way too long ago--probably 4-5 years, they were around 300. Better, but still high. I began taking Omega-3's every day because that is supposed to help, but I haven't checked them since. I'm fortunate in that a little weight work will keep my weight in check.

alabaster
03-26-2006, 04:23 PM
Breakfast
bowl cereal (Post Selects)
glass OJ
also usually have either Smoothie or can of V-8 :(

Lunch
scrounge for leftovers from day before :D

Dinner
hopefully my woman ccoks something healthy. If not it's either: 1) pizza, 2) chips and salsa/other snack crap, 3) eat out :D

and of course, some cerveza.


I thought I'd apply my rating scale to your daily diet.

I think with a little help on breakfast you can change to :D . I guess you still gotta ways to go to catch Guantes on the Cherry Coke consumption (just judging from your response).

unstpabl1
03-26-2006, 10:55 PM
I kinda live on pizza & 7up.When I work(on set)which is at least a few days a week,its an all day long smorgasborg.You wouldn't believe me if i told you.Its a great perk,but also a very necessary one,though most outsiders don't get it.

I looking at nutrition now,as i'm way overweight.reading "Enter The zone" currently,it seeems complicated.

HUSS
03-27-2006, 05:32 AM
Drinking water is a big part of nutrition as well. You should be drinking atleast 98oz /3 litres of water a day.
I have not had pop in my home in a long time. when i do drink it gives me a headache and the squirts.
The last time i had mc d's i thought i was going to die, i spent a good portion of that day in the bathroom.

Todays work out.

30 min on treadmill
bench 3 sets
incline bench 3 sets
shoulder press 3 sets
Forearms / wrist curls palm up 3 sets
forearms / wrist curls palm down 3 sets
bent over rows 3 sets
calf raises 3 sets
Abs
15 min on bike

michael
03-27-2006, 06:39 AM
Today's workout:

6 sets of Bench Press x 4-12 reps supersetted with:

3 sets of pull-ups to failure and 3 sets of bent rows x 6-8 reps

3 sets of v-ups to failure

3 sets of dips to failure

Knife, stick and combative drills on BOB

Cold War Scout
03-27-2006, 09:14 AM
Kettlebells
18 different exercises (21 total sets - did 2nd set of 3 of the exercises)

Clubbells
20 different exercises (22 total sets - did 2nd set of 2 of the exercises)

Mid-afternoon
Some stick and knife practice over at Cross Fit

Jack Rumbaugh
03-27-2006, 12:31 PM
I kinda live on pizza & 7up.When I work(on set)which is at least a few days a week,its an all day long smorgasborg.You wouldn't believe me if i told you.Its a great perk,but also a very necessary one,though most outsiders don't get it.

I looking at nutrition now,as i'm way overweight.reading "Enter The zone" currently,it seeems complicated.

(forgive me for this, but I have to do it)


Steven? Steven Segal? Is that you?:D

unstpabl1
03-27-2006, 12:39 PM
(forgive me for this, but I have to do it)


Steven? Steven Segal? Is that you?:D

Took me a minute.But thats funny!
mike

mg-34
03-28-2006, 05:45 PM
300 pushups (not in a row, but working on it)
150 bodyweight squats
1000 reps with the jump rope.

followed by a big glass 'O chocolate milk. :D

Cold War Scout
03-29-2006, 03:21 AM
March 28th
Barbell based at gym
Siniwali sticks work at gym (only the ones I got from the Dog Brothers hold up in breaking sticks drill)

March 29th
Calisthenics/sports specific devices at home - 25 different exercises.

Jack Rumbaugh
03-29-2006, 04:29 AM
Took me a minute.But thats funny!
mike

Sometimes I go for the subtle laugh. ;)

Last night I did about an hour on the bowflex. I'm really liking the workout I get. I did chest, biceps and triceps. I figured out a way to do the bowflex version of nosebreakers. It worked very well without the danger of actually fracturing your face. :D

Shoulders is more of a learning curve. Figuring out how to get the right angle is most of the battle.

Cold War Scout
03-29-2006, 04:37 AM
Sometimes I go for the subtle laugh. ;)

Last night I did about an hour on the bowflex. I'm really liking the workout I get. I did chest, biceps and triceps. I figured out a way to do the bowflex version of nosebreakers. It worked very well without the danger of actually fracturing your face. :D

Shoulders is more of a learning curve. Figuring out how to get the right angle is most of the battle.

SculptedG30Jack?

Jack Rumbaugh
03-29-2006, 07:09 AM
SculptedG30Jack?

One can only hope

michael
03-29-2006, 02:30 PM
5 sets of DB overhead presses x 6-12 reps

3 sets of punches with 8 lb DB's to failure

5 sets of dips to failure

3 sets of hammer curls x 12 reps

3 sets of triceps cable extensions

Cold War Scout
03-29-2006, 02:48 PM
One can only hope

Just came across something to go with the Bowflex....

Not her....the biceps weights. :)

Cold War Scout
03-29-2006, 04:03 PM
or perhaps....

Glad you can take a joke. :)

Jack Rumbaugh
03-29-2006, 05:55 PM
Shoulders and back on the Bowflex. Did a few burpees to start to get the hang of them.

Cold War Scout
03-29-2006, 05:58 PM
Did a few burpees to start to get the hang of them.

Careful! 1) they become addictive, and 2) they have a way of sneaking up on you and making you feel like your lungs are on fire and your heart is beating 100,000 beats a minute.

Jack Rumbaugh
03-29-2006, 07:27 PM
I can see both your points. Once the motion feels a bit more natural, I'm going to do them for time. Using a sundial...:D

michael
03-30-2006, 02:00 AM
Step 1. Imagine yourself in a confined space so that you cannot move
Step 2. Arrange it so that the sun is behind you, and there are shadows on the ground.
Step 3. Arrange tree branches or other items to make those shadows look like bars.
Step 4. Take a bar of Ivory soap and place it on the ground in front of you.
Step 5. While looking over your shoulder, perform as many Burpee's as you dare. :D

Cold War Scout
03-30-2006, 02:46 AM
I can see both your points. Once the motion feels a bit more natural, I'm going to do them for time. Using a sundial...:D

Good. But seriously, burpees are the one exercise you need to ease yourself into. I need you around for May 21-22nd.

Jack Rumbaugh
03-30-2006, 03:03 AM
Good. But seriously, burpees are the one exercise you need to ease yourself into. I need you around for May 21-22nd.

I can see the phone call now...

CWS: Hello?

Jack: Rudy, this is Jack

CWS: What's up?

Jack: I won't be coming to the class. I pulled a muscle doing burpees.

CWS: Which one?

Jack: Ummm... All of them...

:D :D

Cold War Scout
03-30-2006, 09:13 AM
Dumbbells
26 different exercises
57 total sets

Jack Rumbaugh
03-30-2006, 09:20 AM
Dumbbells
26 different exercises
57 total sets

I am humbled by your pimpitude...:D

Cold War Scout
03-30-2006, 09:23 AM
I am humbled by your pimpitude...:D

Wanna be my Assistant Pimp?

Jack Rumbaugh
03-30-2006, 09:33 AM
Wanna be my Assistant Pimp?

As long as my card does not read Ass. Pimp

Cold War Scout
03-31-2006, 12:53 PM
Olympic weightlifting. My usual varying pathetic barbell weight loads but...

24 overhead squats
48 total dead lifts
21 total thrusters
14 total clean and jerks
13 total clean and presses
12 total snatches
13 total push presses

Cold War Scout
04-01-2006, 10:01 AM
I promise I will stop posting when I become the only person posting....

Anaerobic conditioning
Went over to soccer field (since school is closed). Did various lengths up and down the soccer field jogging, and along the way doing burpees, rabbit hops, hand-clap pushups and footwork.

Jumped a little bit of rope to try and get back in that groove.

HUSS
04-03-2006, 06:25 AM
I promise I will stop posting when I become the only person posting....

.
Seeing you guys post everyday shames me into working out on the days i have talked myself out of working out. Its enoucouraging, its the next best thing to having someone yelling "one more sally, take off the dress and lift"

michael
04-03-2006, 06:39 AM
4/3

20 minutes intervals on stationary spin bike

6 sets of bench presses supersetted with 3 sets of pull-ups to failure and 3 sets of bent-over rows

3 sets of DB swings

Combatives/stick/knife drills on BOB

Geezer
04-03-2006, 08:32 AM
OK, careful about spitting your coffee onto the keyboard. Here's what you young 'uns have to look forward to.:D

35 minutes on the elliptical trainer, fairly slow. Gets over 1000 revolutions, but not much faster than that. Six days per week

Mon, Wed & Friday
50 or so crunches on a Body by Jake, then 50 or so leg presses on the BBJ. Enough bands on so the crunches are fairly hard. Have to put on a waist belt for that because otherwise the hernias* pop out on my big fat belly.

Then some different arm things & leg lifts on one of those combination machines with a seat and pulleys, weights, etc. After that just a bunch of curls and pushes with 15 pound dumbbells.

Per the cardiotherapy people, have to do everything fairly slow, and cannot push anything past the range of modest exertion.

For a one-time dead lift, I can lift anything I can manage, but reps of anything have to be carefully managed. Can't push anything past the first sensations of angina, as that is the first tripwire.

I'm getting ready to start working with BOB again, there I usually just do a few very simple things, DATD mostly, and a few block/draw/finish combinations, and Coops slaps. Based upon my own experiences in various areas, I do everything slow motion, and never stop a particular set until I have done it with perfect form.

*I guess it is a milestone when you reach the point where they do not "fix" everything right away, either because they want to wait until it is so bad it justifies the risk, or because they figure you won't live long enough for it to get that bad.:rolleyes:

So anyway, the workout probably sounds ridiculous, and I won't embarass myself again on this thread, but that is a hint of the future.:eek:

God bless and y'all be mindful out there.

RBFC
04-03-2006, 08:44 AM
Geezer,

When most others are content to ride the chair, you're out there still working at your capacity.

I applaud you.

Lee

michael
04-03-2006, 09:04 AM
Geezer,

When most others are content to ride the chair, you're out there still working at your capacity.

I applaud you.

Lee

I second that. Just the fact that you're out there getting it and most of the young pups are sitting on their duff is a testament to your character and perseverance. I can only hope to do the same.

Cold War Scout
04-03-2006, 09:38 AM
Morning
44 sets of various kettlebell and Clubbells exercises.

Afternoon
Went over to The Inferno and got a little knife and stick practice.

Jack Rumbaugh
04-03-2006, 12:17 PM
No fair tuning up for the class...

michael
04-03-2006, 01:50 PM
No fair tuning up for the class...

I think he's looking forward to cutting us into itty bitty pieces.:eek:

Cold War Scout
04-03-2006, 01:58 PM
I think he's looking forward to cutting us into itty bitty pieces.:eek:

Dude I am just a big wannabe. And I know it and am okay with it.

MTS
04-03-2006, 02:27 PM
Dude I am just a big wannabe. And I know it and am okay with it.
http://www.glocktalk.com/images/smilies/abovelol.gif http://www.glocktalk.com/images/smilies/uglylol.gif http://www.glocktalk.com/images/smilies/anim_lol.gif

Yep, you guys will have him for lunch.:D

CPerez
04-03-2006, 06:21 PM
Dude

We have seen you, you are neither small, slow or unskill, anyone who could take the pain that Marc Dog Crfty dished out while demoing on you is a person who I would not call a wannabe; nuts, crazy, loco, chiflado...maybe but not a wannabe :D



Dude I am just a big wannabe. And I know it and am okay with it.

HUSS
04-04-2006, 11:11 AM
Dude

We have seen you, you are neither small, slow or unskill, anyone who could take the pain that Marc Dog Crfty dished out while demoing on you is a person who I would not call a wannabe; nuts, crazy, loco, chiflado...maybe but not a wannabe :D

Its funny hearing old guys use the word dude...........

CPerez
04-04-2006, 11:36 AM
Old ???? :confused:

I'm in my late 20's

whell 1 more year and I will be 30 and that is still young I hope :D


Its funny hearing old guys use the word dude...........

HUSS
04-04-2006, 11:46 AM
Old ???? :confused:

I'm in my late 20's

whell 1 more year and I will be 30 and that is still young I hope :D

ok, we are the same age.... but CWS is only a couple birthdays away from wheel chair combatitives

MTS
04-04-2006, 12:43 PM
ok, we are the same age.... but CWS is only a couple birthdays away from wheel chair combatitives

:eek:...........

Cold War Scout
04-04-2006, 12:47 PM
ok, we are the same age.... but CWS is only a couple birthdays away from wheel chair combatitives

But I plan on being damn good at them. Maybe they will be an Olympic sport by then.

April 4th
Barbell and dumbbell workout at gym.

A little bit of knife...my partner had to mop up The Inferno for tonight's first session of Grace Jiu-jitsu.

Jack Rumbaugh
04-04-2006, 03:40 PM
ok, we are the same age.... but CWS is only a couple birthdays away from wheel chair combatitives

Ouch. Us well seasoned guys just might have to teach the youngins a lesson...:D

HUSS
04-04-2006, 03:48 PM
Ouch. Us well seasoned guys just might have to teach the youngins a lesson...:D

While south narc was up here i got tuned up by a few senior citizens. cris anderson being the main giver of love. For a guy who is so old he eats everything puree he is pretty tough. I hope to be at the next WTS so you guys will get your chance.

Cris Anderson
04-05-2006, 09:30 AM
While south narc was up here i got tuned up by a few senior citizens. cris anderson being the main giver of love. For a guy who is so old he eats everything puree he is pretty tough. I hope to be at the next WTS so you guys will get your chance.

You young punk, stay off my lawn! You're not too old for me to put over my knee and give you a good spanking. Sheesh, backtalk from someone who gets schooled by old folks. If by puree, you mean smothered inhot sauce, yep that's me. Breakfast just tastes better that way.

Cold War Scout
04-06-2006, 03:17 PM
April 6th
Calisthenics/sports specific devices at home - 26 different exercises.

Brought my Clubbells over to Cross Fit and showed several of the instructors some of the Clubbell exercises/routines.

unstpabl1
04-06-2006, 06:57 PM
Geez CWS sounds like you found yourself a home or at least a nice little den...er den of destruction!

mike

Cold War Scout
04-07-2006, 12:36 PM
April 7th
Olympic weightlifting. My usual varying pathetic barbell weight loads but...

8 pulls
37 total dead lifts
25 total thrusters
19 total clean and jerks
19 total clean and presses
18 total snatches
25 total push presses
3 power cleans

Today was very cool over there. A couple of us were doing Olympic weightlifting stuff, while a couple of other guys were working the heavy bags and speed bags. Then I spent an hour with "the kids" on knife and sticks stuff, mostly sort of "supervising" and watching their technique more closely than I can when I am one of the two guys working a drill or whatever. At least for me then it's easier to see when they telegraph, or take too long to make a hit/movement (in other words not flowing), or when their training blade hits at an angle that really is not going to make a serious cut or stop, or when they are not delivering true strikes. Stuff like that.

The Inferno is more like a combat/fighting training facility, than it is just a gym. It warms my heart. "The kids" are getting pretty good and in a very AMOK!-like manner, are discovering their own truths about what works and what doesn't, and have been coming up with their own follow-ups to an initial technique.

CPerez
04-07-2006, 12:41 PM
When I grow up I whant to be just like you :D
yesterday

2 sets of 40 pushups and one until failure
3 sets of 40 cunches
3 sets of 40 squats
3 sets of 15 dumble curls with 25lb

15 minutes of dry fire just right after

I know I know it is patetic but it's a start.


April 7th
Olympic weightlifting. My usual varying pathetic barbell weight loads but...

8 pulls
37 total dead lifts
25 total thrusters
19 total clean and jerks
19 total clean and presses
18 total snatches
25 total push presses
3 power cleans

Did a little bit of knife and stick work over at The Inferno, but mostly in a supervisory capacity. The "kids" are getting pretty good.

Cold War Scout
04-07-2006, 12:47 PM
When I grow up I whant to be just like you :D
yesterday

2 sets of 40 pushups and one until failure
3 sets of 40 cunches
3 sets of 40 squats
3 sets of 15 dumble curls with 25lb

15 minutes of dry fire just right after

I know I know it is patetic but it's a start.

'Mano I am just a wannabe. I wannabe as prepared as I can be for those thugs in the Thug Workout. That's why I will be at the AMOK! seminar.

CPerez
04-07-2006, 12:50 PM
Have you tried their rutine to see how you fair out?

aaaa and by the way you are being modest, but keep training hard ;)

Cold War Scout
04-07-2006, 12:52 PM
Have you tried their rutine to see how you fair out?

I could not do most of their routine.:(

michael
04-07-2006, 05:52 PM
Today's workout involved a good steak with G30Jack. My arms are tired from lifting the beef.:D

Carlos, that is a very good start. Keep it up, and pretty soon, you will amaze yourself.

CWS, are you doing these in a circuit type workout, or what order are you doing them in?

Cold War Scout
04-07-2006, 06:00 PM
CWS, are you doing these in a circuit type workout, or what order are you doing them in?


I will PM you off-line on the workout question. It's nothing special...

michael
04-08-2006, 01:52 AM
I will PM you off-line on the workout question. It's nothing special...

Got it, thanks! I like it, and it will add more variety to what I'm doing.

Marc "Crafty Dog" Denny
04-08-2006, 05:34 AM
Woof All:

My flight back from Switzerland on Wednesday, due to a delay on the ground in Zurich was an extra two hours long-- for a total of 13 hours-- this on top of the hour plus on the train from Bern. Its a long day, there's a lot of sitting, and I have learned to use the next day at the gym to really focus on re-activating my hips, waist, spine and shoulders. Core board, dolphins and hyper extensions, ab work on the Bosu, stretching the hip flexors on the power plate, stretching the calves on the hack squat machine, dumbbell dead lifts, rotator cuff exercises and some grip work in the rice bucket.

Changing subjects: Due to a very serious knee injury in 1992 (ACL, PCL and LCL all snapped in half during judo throw practice with a hyper 6'7" idiot leading to three major surgeries replacing said ligaments with tendons from cadavers) my spine and hips are very susceptible to misalignment. The problem was very serious for about 6 years but thanks to some elite massage (including some Egoscue technique) and then two years of Pilates-gyrotonics with a superb teacher, stability and alignment have been greatly improved. Still, I remain susceptible to problems, so I was intrigued when I saw this piece of equipment

www.spineforce.com (http://www.spineforce.com)

After a free 30 minute session, I was more intrigued, and have signed up for a block of 10 sessions, the first of which I had yesterday. This is a very interesting piece of equipment.

Worth noting is that, according to the chiro who trains me on it, it does not deplete training energy elsewhere, indeed he thinks it a fine idea to go do strength training after a session. So far my experience seems to bear this out. After each session I have definitely been in the mood to go right to the gym and push myself hard.

Starting next week I will be doing this twice a week.

The Adventure continues , , ,
Crafty Dog

Cold War Scout
04-08-2006, 06:13 AM
Got it, thanks! I like it, and it will add more variety to what I'm doing.

Dino is sort of a "master" at OWL training (been doing it for 30 years). Starting next week he is supposed to be giving his instructors (and for whatever reason he includes me in that group) lessons on form, technique, etc. for OWL and kettlebells. As/if this happens and I learn stuff of value, I will pass it on.

michael
04-08-2006, 01:15 PM
Dino is sort of a "master" at OWL training (been doing it for 30 years). Starting next week he is supposed to be giving his instructors (and for whatever reason he includes me in that group) lessons on form, technique, etc. for OWL and kettlebells. As/if this happens and I learn stuff of value, I will pass it on.

That would be great. I don't know if he's up for it, but a few pointers after the AMOK! seminar would be very welcomed.

Cold War Scout
04-08-2006, 03:16 PM
That would be great. I don't know if he's up for it, but a few pointers after the AMOK! seminar would be very welcomed.

Actually I was hoping that Tom, Jack, Dino, and the rest of the students might find worthwhile some time spent getting some seriously good OWL and kettlebell pointers/demos. I would even bring my Clubbells (5, 10, 15, 2x20, 35 and 45) to add to the instructional mix. The Inferno's goal is to be the premiere location for combatives conditioning, combatives techniques and combatives sparring.

michael
04-10-2006, 05:52 AM
Actually I was hoping that Tom, Jack, Dino, and the rest of the students might find worthwhile some time spent getting some seriously good OWL and kettlebell pointers/demos. I would even bring my Clubbells (5, 10, 15, 2x20, 35 and 45) to add to the instructional mix. The Inferno's goal is to be the premiere location for combatives conditioning, combatives techniques and combatives sparring.

That would be great. I'm just not sure how much I'll have left in the tank after training.:eek:

Maybe if it was more instructive than workout oriented, that would be awesome.

Cold War Scout
04-10-2006, 09:39 AM
Kettlebells/Clubbells mix
58 total sets of 50 different exercises (did 2 sets each of 8 of the exercises)

Upped the weight on the kettlebells and Clubbells, so did fewer overall reps.

* An increase in weight in a Clubbell is way more "exponential" than you might imagine.

michael
04-10-2006, 09:57 AM
Bench press x 6 sets supersetted with
Pull-ups x 3 sets supersetted with
V sit-ups x 3 sets
Front squats x 3 sets

Jack Rumbaugh
04-10-2006, 10:41 AM
Bench press x 6 sets supersetted with
Pull-ups x 3 sets supersetted with
V sit-ups x 3 sets
Front squats x 3 sets

All this and your wife can still kick your butt...

:D

michael
04-10-2006, 02:44 PM
All this and your wife can still kick your butt...

:D
I know when to say "uncle".

Sometimes it's rather enjoyable.

Cold War Scout
04-11-2006, 12:28 PM
Barbell/dumbbell workout
18 different exercises. 3 sets of each. Upped the weight and reps a little for most. Am getting there.

No knife and stick. "The kids" have not been getting their work done like they are supposed to so no more fun until they straighten up completely.

michael
04-12-2006, 05:51 PM
4 sets of C&J, 12-4 reps, increasing weight each set. Only 1 minute rest between sets.

3 sets of bent-over rows, 10-6 reps, increasing weight w/1 minute rest between.

4 sets of BW dips to failure, 1 minute rest between.

2 sets of punches to failure with light DB's.

Finished with Tabata squats.

Total workout time, about 30 minutes.

Cold War Scout
04-13-2006, 02:19 PM
"Active rest" days

April 12th
Short 1.2K run followed by some burpees

April 13th
22 sets of dumbbell thrusters - 12 at 0530, 4 at 1030 (at The Sports Authority) and 6 just now.

* 2 pints of beer at 1100 for brunch. :)