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skyguy
04-09-2007, 08:22 PM
But I'm doing great
I'm assuming that your doc thinks that your heart and blood pressure are ok. That's especially important off the bat. Good that you covered that.

I've seen novices work out so hard that they actually threw up from the shock to their system. For a couple days they thought they had the flu. Same thing for newbies to construction work. Ease into it, man. :)

Rest is as important as exercise. Sore muscles are damaged muscles. Every stage of training has its own tipping point for overtraining. And overtraining is very counterproductive.

Just seemed to me that you might be overdoing it considering that you're at the beginning of a regimen.

Best to ya.

Steve7
04-10-2007, 07:00 AM
Monday

Dumbell rows 120 2x10
Lat pulldown 3x10
Lowback machine 2x10
Situps on high incline board 2 x 25
Dumbell Press 100 1x8, 1x5
Incline dumbell 80 x 10
Leg press 2x10
Dumbell curls 50 2x10, 55 1x7

Cold War Scout
04-10-2007, 09:06 AM
April 10th
- Clubbells. 41 different exercises. 44 total sets.

unstpabl1
04-10-2007, 01:21 PM
Apr 10
10 400 meters with 45-90 second breaks between

This started as a comedy of errors. The college fenced in the football field this year, but I found the practice field as I finished I realized the curve wasn't as wide as the track around the Stadium. So I'm counting the walk in and the walk out as being about 3/4 mile. Then my timer broke, so i used my cell phone and aproxamated a minute rest. I didn't time the walk in. From the time I started the event to the car was approx 50 minutes

completed 10 laps around the field, which 4 laps and abput 3/4 =1 mile 4laps jogged/slow run
4 ran length/walked curve
2 walked complete
brisk walk in and out of event

unstpabl1
04-10-2007, 02:11 PM
Just seemed to me that you might be overdoing it considering that you're at the beginning of a regimen.

Best to ya.

Thanks, Skyguy
I really appreciate the feedback and totally understand where your coming from. When I talk to Dino, (every night)he's already seen this. We go over everything. I hear the event for the day and I think no way:eek: But i have explict instuctions to only do what I can do, to go slow and do the best range of motion I can. I am absolutely in control of my w/o because there is just me. Which is definately, training my lack of self discipline and mental toughness.If I had an event that i only could have done say 2 rounds of thats fine. I simply log it. I try to do better the next time. A week ago, I could not have jogged around that field 1 time. Each day I see a little bit more improvement. Heck, I do burpees in subsets of 1 sometimes, take break and recover and move on. Week one of anything, brings about muscular soreness, especially to my thighs. Because this is for lack of a better word, more combatives type conditioning, I've worked my lower body way more than ever,probably every session in someway. The thing is the W/o's progressions have so far loosened up sore spots from the last w/o. Its planned that way. Its certainly a different paradigm of training than most of us are use to seeing. Thanks Buddy:D Take care

CWS, its interesting about the knees. I don't have bad knees, but was getting like old guy soreness in them. Haven't had a problem since this and get up off the floor easier, discounting the lactic acid:D Again Its only the 2 week of this, I wouldn't have brought this up yet, but to answer some of Skyguys concerns

atrox_vis
04-10-2007, 03:09 PM
This week we are doing a Big Bar Lift Evaluation
Day One
Snatch
Ashley: 1/95, 1/105, 1/115, 1/125, 1/135, 1/145, 1/150, 1/155
Dino: 1/135, 1/165, 1/185, 1/195, 1/205, 1/215, 1/220, 1/225

Clean & Jerk
Ashley: 1/135, 1/145, 1/150, 1/155, 1/160, 1/165, 1/170, 1/175
Dino: 1/135, 1/185, 1/225, 1/245, 1/265, 1/285, 1/305, 1/310(Failed), 1/245

Ashley: 23 Years Old/145Lbs
Dino: 50 Years Old/195Lbs

I learned a very long time ago not to live my life by standards other people set for me or the limitations they set for themselves, they are usually wrong on both counts!

Gabriel Suarez
04-10-2007, 03:17 PM
April 7 - 30 minutes on Pistol Drills
Power Lifting Workout

Bench Press 2 warm ups 5x5
Pullups 10x10
Squats 2 warmups 5x5
Deadlifts 2 warmups 5x5April 8 - Easter / Day Off
Bike Ride with family

April 9 - 30 Minutes Weapon Specifics
Running 45 minutes

April 10 - 30 Minutes work on Transitions on the move
Kettlebells

3x25 Single Arms Swings
10x10 Alternating Swing/Cleans (53# KB)

Cold War Scout
04-11-2007, 05:53 AM
April 11th:
- Approximately 3.5 mile walk w/40 lb. weight vest. Did it at a pretty good clip, but to tell the truth I am at the point where I cannot really walk any faster and I barely break a light sweat any more. I can't run without knee pain, and I sure the heck don't want to be running with 40 pounds on me (unless it's for my life). Gonna have to figure something new out....

Cold War Scout
04-11-2007, 06:41 AM
CWS,
I've got knee problems also after a couple of surgery's. If I run more than 2 days a week on the roads I experience knee pain. What I've been doing is running 2-3 days on a treadmill:mad: and I started doing stair climbs as fast as possible with full gear.(about 35-40lbs) It gets the heart rate up nicely and I'm throwing pushups and flutterkicks into it at different intervals to break up the boredom. The stairs don't seem to bother my knees as much as running.

Thanks.

When I do hill climbs I get a good huffing and puffing going, but the straight walk just does not do it any more.

michael
04-11-2007, 06:41 AM
April 11th:
- Approximately 3.5 mile walk w/40 lb. weight vest. Did it at a pretty good clip, but to tell the truth I am at the point where I cannot really walk any faster and I barely break a light sweat any more. I can't run without knee pain, and I sure the heck don't want to be running with 40 pounds on me (unless it's for my life). Gonna have to figure something new out....

What about an elliptical? I think they are pretty easy on the knees, and mine gives me a great workout. You could even do it with a weight vest on if you wanted. I bought mine for less than 600.00, and it is very high quality.

Cold War Scout
04-11-2007, 06:46 AM
What about an elliptical? I think they are pretty easy on the knees, and mine gives me a great workout. You could even do it with a weight vest on if you wanted. I bought mine for less than 600.00, and it is very high quality.

Depending upon my tax return, if any, I will have to consider something like that. Maybe even a C2 rower.

michael
04-11-2007, 07:44 AM
Depending upon my tax return, if any, I will have to consider something like that. Maybe even a C2 rower.

That would be a good choice also. My elliptical is made by Horizon Fitness, and so far, it's been bulletproof.

Steve7
04-11-2007, 07:44 AM
3 mile run. I ran around the edge of a soccer complex. Although the ground was rough and uneven it is not as hard on my knees and hips as asphalt.

+1 on the eliptical for a quality workout that is not to hard on the joints.

skyguy
04-11-2007, 09:07 AM
This week we are doing a Big Bar Lift Evaluation
That sure got me thinking about how I measure up in the strength dept. compared to you hard working 40ish and older guys.
Admittedly, I'm probably older and weaker than ya'all and at my age my workouts are meant for strength 'maintenance' rather than progress (BTDT).

I don't find much need for strength per se because my sport/training uses others' force against themselves. I just want to stay healthy, fit and loose.

Today, my strength evaluation, not my max, involved these muscle group exercises:

Bench 285 lbs for 2 reps
Full Squat 285 lbs for 10 reps
Lunges 100 lbs for 10 reps each leg
Curl 90 lbs for 10 reps
Seated Press 185lbs for reps

30 minutes, 2 miles @ 4.2

I'm 5' 11", 185lbs, 34" waist, all my brown hair, most of my teeth, most of my mind, never roids or hgh. :)
.

peregrine
04-11-2007, 09:28 AM
Bench 285 lbs for 2 reps
Full Squat 285 lbs for 10 reps
Lunges 100 lbs for 10 reps each leg
Curl 90 lbs for 10 reps
Seated Press 185lbs for reps

30 minutes, 2 miles @ 4.2

I'm 5' 11", 185lbs, 34"



Your numbers look very close to mine.

Steve7
04-11-2007, 09:32 AM
That sure got me thinking about how I measure up in the strength dept. compared to you hard working 40ish and older guys.



Recently
I have dumbell benched 120's for 4 reps Dumbell curled 60 for 5 reps. I havent done a barbell bench in several years but should be around your weight. I don't do squats because of a spine injury.

40's 190 lbs should be 175. I train to maintain strenght.
In my 20's I weighed 170 my best lifts were squat 565 with thigh breaking parallel with the floor, Bench 350 with a pause at the chest and deadlift 575.

peregrine
04-11-2007, 10:19 AM
Lot of great workout ideas here, some i've done and a lot i need to work in.

Gabriel Suarez
04-11-2007, 10:19 AM
April 11
Morning - Powerlifting Workout

10x10 pullups various grips
Squats 2 warmup 3x5
Bench Press 2 warm ups 3x5
Deadlifts 2 warmups 3x5
Shrugs 3x5 of last DL weight
Afternoon (planning)
30-45 minutes weapon specific drills

Get off the X with appendix holster
DLO footwork drills
Transition to pistol with AK
Left side shooting positions with AK

Shdwdncr
04-11-2007, 04:42 PM
Time to work out today was very limited...and I've been up since 2 AM :eek:.
But since I have an APFT coming up in a few days, I had to do something.
So pyramids it was:

Regular push-ups x 15
Regular sit-ups x 15
Wide arm push-ups x 14
Elevated crunches x 14
Close hand push-ups (diamonds) x 13
Rocking sit-ups x 13
Then back to regular push-ups x 12
Regular sit-ups x 12
Wide arm push-ups x 11... and so on, all the way down to 1, performed slowly, with no rest in between, and paying close attention to proper form.

Total repetitions: 120 of each
Time: 18 minutes.
Not my best work out ever but it will do for today.

The hours in the office have been very long lately, and mentally draining as well, but finding the time to exercise, even if it's just a bit like today, is a must for me. :D

S.

atrox_vis
04-11-2007, 06:45 PM
I. Morning
We worked our Dog Brothers FootWork for 1 hour to the Lovely Latin Beat of The Buena Vista Social Club.

II. Afternoon
Day 2 of Big bar Evaluation
All work was done without Knee Wraps or Belts

1. Back Squats (Olympic Style - To The Floor)
Ashley: 1/135, 1/165, 1/185, 1/205, 1/225, 1/245, 1/250, 1/225
Dino: 1/135, 1/225, 1/275, 1/315, 1/365, 1/405, 1/425, 1/455

2. DeadLifts
Ashley: 1/135, 1/185, 1/205, 1/225, 1/245, 1/265, 1/285, 1/295
Dino: 1/225, 1/315, 1/365, 1/405, 1/455, 1/495, 2 x 1/515 (Failed Both), 2/405

Cold War Scout
04-12-2007, 08:14 AM
April 12th:
- Weight vest (32 lbs.), ankle weights (2x9 lbs.), Heavy Hands (2x10 lbs.) regimen. 31 different exercises using one or more of the above on any given exercise.

Steve7
04-12-2007, 10:12 AM
4/11 Dry fire work

unstpabl1
04-12-2007, 12:02 PM
April 12 45 minute time limit
25 burpees completed
50 push ups: completed
75 sit ups: completed
100 BW squats: completed
75 sit ups: completed
50 push ups: none. I didn't fail, time just ran out of time
25 burpees:none

I want to take a second to say congratulations to Dino, Ashley and all the folks over at Team Ruthless on The Grand Opening of Warriors Forge in Manasas, Virginia on April 15th. From the pictures it looks like an awesome facility. Best of Luck
Mike

michael
04-12-2007, 01:01 PM
4/12

I've still got the creeping crud, but sucked it up and did it anyway.

5 rounds each of:

Bench press
KB swings (100 reps)
KB clean and press
V situps

unstpabl1
04-12-2007, 01:17 PM
[quote=michael]4/12

I've still got the creeping crud, but sucked it up and did it anyway.

I got mine early with that Airborne stuff and rest. I take Airborne at the 1st signs and it has helped alot. Though, I use the Walborne(Walgreens Version) exact same fomula, way cheaper. Hope you feel better soon
mike

michael
04-12-2007, 01:27 PM
[quote=michael]4/12

I've still got the creeping crud, but sucked it up and did it anyway.

I got mine early with that Airborne stuff and rest. I take Airborne at the 1st signs and it has helped alot. Though, I use the Walborne(Walgreens Version) exact same fomula, way cheaper. Hope you feel better soon
mike

Thanks buddy.

I've never tried that, but it is getting better. I've just been eating a lot of Vitamin C and drinking a lot of fluids. It has been a good excuse to take 3 days off from work and give myself a 5 day weekend.:cool:

Gabriel Suarez
04-12-2007, 06:12 PM
April 12

45 minute run
45 minutes weapon drills
DLO footwork

atrox_vis
04-12-2007, 06:59 PM
We had our Thursday Night Combatives Group tonight. Trained hard on footwork, stick work, draws (courtesy of crebralfx), and ground work. Much fun for about 90 minutes.

skyguy
04-12-2007, 10:02 PM
We stretched then did the usual warmups/breakfalls/tumbles.

Then - we did half speed atemi/strikes for about 20 minutes.
Practiced basic armbar and legbar jointlocks and basic choke techniques for about 30 minutes.
Then about 30 minutes randori; throws, sweeps, grapple, locks....work on controls, reversals and escapes.

Anymore, I just try to maintain my gross techniques.
.

Cold War Scout
04-13-2007, 07:55 AM
April 13th:
- Kettlebells workout. Mostly double kettlebells (22 different exercises, 30 total sets). Some single kettlebells also (6 different exercises, 13 total sets).

skyguy
04-13-2007, 11:06 AM
BENGAY day.
.

unstpabl1
04-13-2007, 01:41 PM
BENGAY day.
.
:D
20,15,10,5
DB Swings 25lbs..... up 5lbs
Sumo Deadlift High Pulls...45lb oly Bar
Push Press....45lb Oly bar

20 minutes on full Eliptical Level 4 Random W/O program

In the hadda happen department, a trainer came over and corrected my military presses:rolleyes: , another guy decided to correct my upright rows :rolleyes: and then a 55 y/o outa shape TKD instructor started explaining why an MMA guy wouldn't stand a chance with him :eek: I found myself nodding my head alot.
On the plus side, I don't feel that stiff pumped up feeling working out this way after. I don't know how to describe it other than I don't feel all tight. I know fighters who hated weights cause of that tightness.I feel like I'm getting stronger but can use it. If that makes any sense

michael
04-13-2007, 01:57 PM
4/13

KB snatches x 100 reps, (50L & 50R)
KB presses x 4 sets
KB deadlifts x 4 sets

michael
04-13-2007, 02:00 PM
In the hadda happen department, a trainer came over and corrected my military presses:rolleyes: , another guy decided to correct my upright rows :rolleyes: and then a 55 y/o outa shape TKD instructor started explaining why an MMA guy wouldn't stand a chance with him :eek: I found myself nodding my head alot.
On the plus side, I don't feel that stiff pumped up feeling working out this way after. I don't know how to describe it other than I don't feel all tight. I know fighters who hated weights cause of that tightness.I feel like I'm getting stronger but can use it. If that makes any sense

That's why I'm glad I have all my equipment in my rec room. I hate talking to all the idiots while I'm working out--I'm pretty much a loner when I w/o.

You probably feel like you can use your newfound strength because you're training your body as one unit, which is as it is meant to be used. Good job, and keep it up!

Cold War Scout
04-14-2007, 04:20 AM
April 14th:
- 12 sets of dumbbell thrusters. Did manage 3 new PRs (w/25s, w/30s, and w/40s).

Off to an all day track meet. Or at least until the rain hits.

michael
04-14-2007, 02:18 PM
4/14

Not much today, 7 sets of pull-ups, various hand positions

atrox_vis
04-14-2007, 05:12 PM
To be quite frank, Ashley And I have spent the last 2 days celebrating passing all our final inspections and obtaining our occupancy permit. We will be back to business with a vengeance tomorrow. Got to go, need more ice in my drink.

unstpabl1
04-14-2007, 06:45 PM
Got to go, need more ice in my drink.

FINALLY! :eek: An excercise I don't need a video for that I can do....well!:D Though I'm not sure about wasting Ice, which has become my best friend since I met you two.
Apr 14

Approx 4-5 mile hike chasing 2 guys in a golf cart, 1st 5 holes carrying aprox 30-40 lbs. 1st day back in 2 months, feet hurt.

Gabriel Suarez
04-14-2007, 10:30 PM
April 13th - Rest Day (Rifle Training in the woods)

April 14th - Long hike with the dog
Evening - Pistol footwork & Draw drills
45 minute run

Cold War Scout
04-15-2007, 11:43 AM
April 15th:
- 100 burpees in 6 sets (20, 15, 15, 15, 15, 20). Considering I really did not feel like doing anything at all today, I am pleased I forced this out of me.

- Added 22 rubber tubing exercises.

unstpabl1
04-15-2007, 09:36 PM
Sunday Apr 15

Off day basically, because work,caddying, is my normal weekend event, didn't work. Used day as R&R
25 minutes of stretching, tennis ball myo fascile release for back and golf ball for feet

unstpabl1
04-16-2007, 08:24 AM
Monday 4/16 Still here:eek: week 3 begins
Treadmill
1 min. walk 2.8
.25 mile run 5.0
1 min walk 2.8
.25 mile run 5.0
1 min walk 2.8
.25 mile run 5.0
1 min walk

Filthy Fifty 50 reps of
Burpees done in subsets of 5
sit ups subsets of 10
squats: subsets of 10, last 2 sets full range of motion,butt down to ankles,huge improvement

Push ups subsets of 10
4ct MT. Climbers 3 subsets of 10, 4 subsets of 5

Cold War Scout
04-16-2007, 12:11 PM
April 16th:
- Barbell/dumbbell/ankle weights mix: 28 different exercises. 34 total sets.

michael
04-16-2007, 03:48 PM
4/16

5 rounds each of:

Bench press
V situps
KB deadlifts
KB swings

atrox_vis
04-16-2007, 05:25 PM
We did something different today.
4 Rounds Of The Following
Row 500 Meters
20 Sledge Hammer Stikes to Tire with Each Side (Ash/10Lbs/Dino16Lbs)
20 Burpees

Ashley/15:09
Dino/18:26

Gabriel Suarez
04-16-2007, 05:49 PM
April 15:

AK drills
Powerlifting Workout

Bench Press
Squats
Pullups
Deadlifts
Leg Raises
April 16

AM:
Pistol Drills
40 minute run

PM:
120 snap shots to head at 25 yards
With Bulgarian AK

Cold War Scout
04-17-2007, 09:16 AM
April 17th:
- Clubbells. 37 different exercises. 38 total sets.

unstpabl1
04-17-2007, 11:31 AM
Apr 17

Flat Bench 7 sets of 5reps
5x45lb oly bar,5x95, 5x100, 5x 105,5x110, 5x115, 5x115

Bench Dips: 5 sets of 15

3 sets of 10 DB Thrusters: 20lb DB's

50 sit ups

I've always worked out alone and usually did DB benches, safety, so I was working on form and range of movement. I'm not worried about weight at this point. Dino says we are simply laying ground work and my focus is to show up and do the work the best I can. Thrusters suck the life force outta ya, but are awesome excercises. I hit full range of motion(full squats)) on a large majority of reps. This is a huge accomplishment from the 1st time I did these in week 1. Daily talks with Dino are helping me stay on Focus. Posting here is a strong motivating force, so If your lurking....Stop, Do something and post then come back Tomorrow. Before you know it your making progress.

Just for the record:cool: my screen name is not unstble1(unstable one):eek: Its unstpabl1( unstopable one):D Unstable may fit me better :D at the moment.I'm pretty level headed , just chose an unstable career path.
Everybody, including my own parents has made this mistake.
mike

atrox_vis
04-17-2007, 06:29 PM
We did a KettleBell Work-out and then worked AMOK! for about an hour.

Gabriel Suarez
04-17-2007, 07:12 PM
April 17


1000 snap shots with the AK (dry) alternating sides every 50 reps

250 two handed swings in sets of 50 (28kg KB)
50 KB Snatches (28kg KB) in sets of ten (each arm)

40 minute run

Cold War Scout
04-18-2007, 08:47 AM
April 18th:
- approx. 2.7 mile walk with 40 lb. weight vest. Closed with 3 trips up and 2 trips down a neighborhood hill, followed by 25 bench steps each leg.

unstpabl1
04-18-2007, 01:25 PM
April 18

45 minutes full eliptical random program L4 aprox 3.4 miles

First time I did any cardio over 20 minutes since th mid 90's. Level 4 was the level I was doing at the 20 minute mark. So this is more than double the cardio I did before starting this 17 days ago.

Wilhelm
04-18-2007, 02:17 PM
April 18

45 minutes full eliptical random program L4 aprox 3.4 miles

First time I did any cardio over 20 minutes since th mid 90's. Level 4 was the level I was doing at the 20 minute mark. So this is more than double the cardio I did before starting this 17 days ago.

Keep up the good work bro.

michael
04-18-2007, 05:03 PM
4/18

KB snatches x 100 reps
KB clean and press x 4 sets

unstpabl1
04-18-2007, 05:34 PM
Keep up the good work bro.

Hey Wilhelm:D Thanks, that means alot coming from you:cool: Hey Guys, Wilhelm is from TPI mostly and I hope this doesn't embarass him, but he recently lost 100lbs and competed in his 1st Pan Am. He'll tell you he got gi choked and lost but he sounds like a huge winner to me:D
Take care Buddy
Mike

Gabriel Suarez
04-18-2007, 06:17 PM
April 18


500 Appendix draws
100 pullups in sets of 10
Deadlifts
Bench Press
Squats
Shrugs
Followed by a meal prepared by the XO..Pork of course. Washed down bya tingly Sauvignon Blanc.:D

atrox_vis
04-18-2007, 06:41 PM
Ran 5 x 400 Meter Sprints with 1 Minute of rest in between and then we did some heavy Front squats (Ash - 1/175 Dino - 1/335) & Push Presses ( Ash -1/185 Dino - 1/255). Then we messed around with our new 24", 40" & 48" jump boxes.

skyguy
04-18-2007, 07:20 PM
I live in the Rockies at 7000 ft. elevation.
Took my dog and my .45 and we hiked an animal trail close by my house from 7000 ft to 9500 ft (by gps) and back home.
Nice workout.

This is where I hike. This is one of my shooting spots. This is my '58 Winchester, mod 94:

http://photos.imageevent.com/leemutlee/colt/1_30-30%20sit%201.jpg

JohnH11B
04-18-2007, 08:02 PM
Beautiful country! I am jealous. Oh yeah....benchpress, pushups, V situps, curls. Muscles are talking to me. I got tired of typing "ran, v sit ups" all of the time. Now that I'm going to the gym again I'll have something new to type.

atrox_vis
04-18-2007, 08:10 PM
Your a very lucky man, looks like beautiful country!

Cold War Scout
04-19-2007, 09:08 AM
April 19th:
- 5 sets of kettlebell quadruplets (mixed exercises).
- 8 sets of kettlebell triplets (single exercises, descending weights).

unstpabl1
04-19-2007, 03:29 PM
Skyguy, gotta love the veiw

April 19
4 rds for time

10 Sumo deadlift high pulls Completed 3 sets, no subsets:D
10 Squats comp:3 sets no subsets
10 DB Thrusters comp: 3 sets no subsets
10 DB SWings comp 3 sets no subsets
10 Burpees Comp 2 sets subsets of 4,3,3

30 minutes

Had a gym mishap today on the second set of DB swings, last rep the guy behind me lost his grip on a 45lb plate. In getting my foot outta the way and trying to keep from falling I felt the left side of my lower back tighten up . I tried to continue completing a set of 4 of the excercises. It started tightening so I ended the evolution. I don't think its a big deal, so I'm icing it, took my gout medicine which is a nsaid and we'll see how I feel in the A.M. On the plus side, doing no subsets for these exercises was a big deal and I was sucking wind and improving. I am amazed at the fullness of the squats. the structure/form of the exercises is what keeps you safe, accidently falling out of the structure lead to the pull. I feel very safe in the structure

Gabriel Suarez
04-19-2007, 03:58 PM
April 19th - Patriot Day.

Rest

Cold War Scout
04-20-2007, 08:03 AM
April 20th:
- Did a bodyweight routine using weight vest (40 lbs.), ankle weights and Heavy Hands. I picked 15 exercises of the 30 or so I normally do, and did triplets of each of the 15. That would make 45 sets in all.

No time to do any more right now. Gotta go with Dino to pick up SonnyP at 1230. Then who knows what else thereafter.

For you guys in Northern Virginia, remember this is the weekend SonnyP is in town at The Warriors Forge teaching combat conditioning and Systema.

http://www.teamruthless.com/event1.html

Evening: After hanging with SonnyP and Dino for a few hours I was inspired to do some combatives arm work. Did eight HeavyHands exercises, five 36" pipe drills, three 30" pipe drills, four 48" pipe drills. Closed with some rattan stick and machete Siniwali (had to stop when neighbors started hanging out on deck to watch).

Cold War Scout
04-21-2007, 06:07 AM
April 21st:
Morning: 40 Manmakers. 30 with 2x30 lb. dumbbells. 10 with 2x40 lb. dumbbells.

Off to another track meet.

* These Manmakers are one helluva exercise!!! Another exercise learned courtesy of Team Ruthless (I know they didn't invent it but they showed me exactly how to do it which still photos did not quite explain for my dense butt).

EDIT FOR ADD-ON: After watching my daughter have a stellar day, I was inspired to do a little more today:

Afternoon: 10 sets of burpee/dumbbell thruster supersets.

michael
04-21-2007, 09:02 AM
4/21

Mainly worked on pressing movements today.

5 sets of BB Bench press
5 sets of KB squats
3 sets of BB military press
3 sets of v situps
4 sets of triceps pressdowns

I also did a variety of other shoulder exercises.

All while watching DLO.

Cold War Scout
04-22-2007, 02:55 PM
April 22nd:
- Active rest day. Did several hours of Systema training with Sonny Puzikas.

Gabriel Suarez
04-22-2007, 03:37 PM
April 20-22

Allergies kicking my rear. I ran for about 45 minutes yesterday but taking today off. I will hit Kettleblells or weight tomorrow.

atrox_vis
04-22-2007, 03:52 PM
We had an "Active Rest" weekend training with Sonny P.

Fitpro
04-22-2007, 06:41 PM
Assuming you're already Warrior fit:
Load a barbell to 95 lbs.
Exercises are performed one after another:
Romanian Deadlift
Hang Clean
Front Squat
Front Overhead Press (with jump)
Back Squat
Back Overhead Press (with jump)
That's 1 rep, do sets of 5 reps, adding weight as you go. By the fifth or sixth set I'm toast.

Have Fun!

skyguy
04-22-2007, 10:06 PM
Sunday 4-22

This morning; did my regular midsection training.....followed by the 'proper warmup sets' in order to:

Bench 285 x 3.
Seated press 185 x 6
Curl standing 85 x 10
Tri extensions 115 x 10

Afternoon; took my .45 and my dog and we hiked a mountain, animal trail from 7000 ft elevation to 9500 ft.
Most of my hikes average about 30 degrees rise (15 to 45)....ensuring a really good cardio and leg workout.
.

unstpabl1
04-23-2007, 01:53 PM
Start of week4. Whew,I'm back.

Apr 20
Lower back hurt from accident, I wore a brace most of day and used ice and heat thru out the day. Dino gave me a few core excercises which really helped. I had gotten popcorn stuck in dental work, bad toothache late at nite.

Sat Apr 21
Did the core excercises before work,wore brace and caddied 1 bag. No pain in back, though I was taking alot of ibuprofen for tooth. Dentist is a member wrote me amoxillin. Hopefully it'll end it. Sunday tooth hurt like hell till Monday AM pain feels under control now. The only reason I'm posting about the toothache is that it seems that when I start to make changes obstacles come outta the woodwork, not noting everything buts its been an interesting few weeks:rolleyes:

Apr 23
Treadmill touch over 5k, 3.70 miles done at level 4 on a random program in 63 minutes. I ran portions of it at 5.0 until ankles hurt a bit(tired), then walked at 3.0 or more till they felt better. 5.0 is a personal over 40 best and I've never done over 45 minutes of cardio

P.S. My workouts are scaled back this week as I have a very physical 4 days coming up starting Thursday, so we're working with that event. Also, I'm not sure this log adequately describes the progress as I'm amazed at the improvments I've made but there more along the lines of performance. The lack of stiffness is a thing to behold

Cold War Scout
04-23-2007, 03:09 PM
April 23rd:
- Clubbells. 39 exercises. 44 total sets.

Took me a while to get motivated today. I was actually kind of sore from yesterday's "soft" martial art activities. :)

atrox_vis
04-23-2007, 03:40 PM
We did the following for time:
100 Dumbbell Thrusters (A/25Lbs D/35Lbs)
100 KettleBell 2 Arm Swings (A/28Kgs D/32Kgs)
100 Dumbbell Squat Cleans (A/25Lbs D/35Lbs)
100 Squatting Slam Ball Slams (A/12Lbs D/20Lbs)

Ashley: 30:25
Dino: 33:52

It was a real good way to work out the soreness of the weekend.

Gabriel Suarez
04-23-2007, 05:11 PM
April 23

Technical Work
300 Draws from the Ehud rig
300 snap shots with the AK


Strength
100 pullups in sets of ten
Bench press (working lighter these days)
Squats
Deadlifts
Hanging Leg raises

JohnH11B
04-24-2007, 07:04 AM
4-23

Bench press, pushups, curls,etc

Cold War Scout
04-24-2007, 09:10 AM
April 24th:
- Took all my exercise contraptions and devices (power bar, chest expander, ab wheel, hand grips, parallettes, core disc, you friggin' name it) and did a "workout" with just those items. 39 different exercises.

unstpabl1
04-24-2007, 12:35 PM
April 24

Eliptical 30 minutes
Was suppose to 1/4 mile sprint, then walk a minute and repeat for 30 minutes.To the best of my ability. Due to the machine and math skill laziness, I adapted it. I sprinted:rolleyes: ( lets not get carried away):D for 2 minutes, walked for 1 minute for 30 minutes. I covered 2.5 miles
100 sit ups in subsets of 10

atrox_vis
04-24-2007, 02:21 PM
Couplet One (5 Sets)
5 Snatches
3 x 26" Jump/Jump To Floor/26" Jump/Jump To Floor
Best Set:
Ash - 5/135Lbs + Jumps
Dino - 5/185Lbs + Jumps

Couplet Two (5 Sets)
5 1 Arm Core Busters
20 Roman Chair Sit-ups
Best Set:
Ash - 5/40Kgs - Each Side + Roman Chair Sit-ups
Dino - 5/40Kgs + Roman Chair Sit-ups (Got To Get The 48Kgs KettleBell Because That Was Too Easy) + Roman Chair Sit-ups

Couplet Three (5 Sets)
5 Push Press
5 Standing Broad Jumps
Best Set:
Ash - 5/135Lbs + Broad Jumps
Dino - 5/225Lbs + Broad Jumps

This was a bit harder than we anticipated. We are looking forward to our combatives class tonight!!!!!!!!!!!!!!!!!

Shdwdncr
04-24-2007, 03:33 PM
....We are looking forward to our combatives class tonight!!!!!!!!!!!!!!!!!
Sure... rub it in being that I can't be there tonight. :(

My work out today? US Army Physical Fitness Test.

Same old boring three events..... After the work out that we got from Sonny P. this past weekend I did not expect to max the APFT today but I did well.

Been up since 0330 hrs. Long day. Gotta go home now and pass out.

S.

unstpabl1
04-24-2007, 04:01 PM
Sure... rub it in being that I can't be there tonight. :(

S.

That just gives Ashley more time to plot her revenge for the Systema groundfighting comments:D or are you hoping she forgets:p
Take Care
MIKE

atrox_vis
04-24-2007, 04:07 PM
She is actually, at this very moment, training with George and learning all the secret techniques she needs to smoke Shdwdncr the next time she sees him.

Fitpro
04-24-2007, 05:27 PM
Easy Day...

One hour of cardio tennis. I cross-train all year, never the same workout twice. The cardio tennis burns about 800-900 calories and is good for speed, agility, and endurance. Nothing compared to the 225 x5 push presses though...good work guys!

Cliff

bae4
04-24-2007, 10:12 PM
Tonight at Dino's I had

100 squats/40 push ups
80 squats/32 push ups
60 squats/24 push ups
40 squats/16 push ups
20 squats/ 8 push ups

"No Officer I didn't fall out of my car because I was drunk, I just worked out at Dino's!"

Robby did an awesome job tonight as well.

JohnH11B
04-25-2007, 06:43 AM
4/24
Benchpress, pushups, situps, triceps pushdowns amd lateral pulldowns.

Shdwdncr
04-25-2007, 08:18 AM
She is actually, at this very moment, training with George and learning all the secret techniques she needs to smoke Shdwdncr the next time she sees him. :eek: :eek:

Hey bro, apologize to the Warrior Goddess for me as I won't be able to make it there on the 28th as planned.
Something came up and I... mmm....have to...err... mow the grass!!! Yeah that's it. Mow the grass.
Not sure when I 'll be able to stop by again. How's 2011 for you? http://www.totalprotectioninteractive.com/forum/images/smilies/scared0016.gif

S.

Cold War Scout
04-25-2007, 09:38 AM
April 25th:
- approx. 3.0 mile walk with 40 lb. weight vest. Finished up with 5 roundtrips up and down “Crack Ho Hill." Total time: 1:08:45.

unstpabl1
04-25-2007, 02:14 PM
Apr 25

As i have this 5 day tournament,chasing guys chasing a little white ball,while carrying as many as 2 golf bags for as many as 36 holes a day, we tailored this week with that in mind. My workouts for the next 5 days will be the job and self back care. Todays workout was going to be 2 sets of
25 burpees
25 squats
25 push ups
25 situps

But I got up this morning and wanted to show my appreciation to Dino and Ashley. So I did this W/O today

Ran/walk 1 mile a touch under 11 minute

25 burpees 5,5,5,4,3,3
50 squats 10,10,20,10
50 push ups 10,10,5,10,5
50 sit up 15,15,10
BW exercise time 35 minutes

Cold War Scout
04-25-2007, 02:50 PM
Tonight at Dino's I had

100 squats/40 push ups
80 squats/32 push ups
60 squats/24 push ups
40 squats/16 push ups
20 squats/ 8 push ups

"No Officer I didn't fall out of my car because I was drunk, I just worked out at Dino's!"

Robby did an awesome job tonight as well.

With your interest in combatives, if you train at Ruthless long enough, you're gonna be frightening.

atrox_vis
04-25-2007, 06:08 PM
With all the Boxing talk we decided to do a 15 Round Boxing work-out. The rounds were 4 minutes of work and 30 seconds of rest.
3 Rounds - 40 Pound Vest Shadow Boxing & Ring Work
5 Rounds of the 30 - 30 - 30 Drill on the Heavy Bag with 5 Pound Gloves
4 Rounds of Heavy Bag Work - Bare Knuckle
3 Rounds of Highly Aggressive Pad Work - Bare Knuckle

peregrine
04-25-2007, 06:58 PM
Tonight at Dino's I had

100 squats/40 push ups
80 squats/32 push ups
60 squats/24 push ups
40 squats/16 push ups
20 squats/ 8 push ups

"No Officer I didn't fall out of my car because I was drunk, I just worked out at Dino's!"

Robby did an awesome job tonight as well.

Nice, i hope you can get out of bed, that's a good one.

michael
04-26-2007, 06:00 AM
4/25

5 x 5, L & R, with very little rest:

KB swings, snatches, and clean & presses

Cold War Scout
04-26-2007, 08:52 AM
April 26th:
- Kettlebells. 30 different exercises. 40 total sets. Tried to go up a few reps or pounds with most exercises.

atrox_vis
04-26-2007, 02:03 PM
DeadLifts
7 x 3
Ash - 3/295Lbs Dino - 3/495Lbs
Power Rows
5 x 3
Ash - 3/200Lbs Dino - 3/365Lbs
Power Shrugs
5 x 3
Ash - 3/315Lbs Dino - 3/725Lbs


Looking forward to some hard combatives work tonight!!!!!!!!!

unstpabl1
04-26-2007, 06:45 PM
DeadLifts
7 x 3
Ash - 3/295Lbs Dino - 3/495Lbs
Power Rows
5 x 3
Ash - 3/200Lbs Dino - 3/365Lbs
Power Shrugs
5 x 3
Ash - 3/315Lbs Dino - 3/725Lbs


Looking forward to some hard combatives work tonight!!!!!!!!!

Nice work. worked and was forced to do 12oz curls on the 8th and 14th holes and a few on the 19th to ease the pain:D Big days are fri/sat

Fitpro
04-26-2007, 06:56 PM
God granted us a beautiful day to exercise outside in Texas!

Ran football stands 6 times, pushups at bottom of aisle on last round when my ass was dragging and I needed to see what I had left. Time: 1 hour, 50 minutes.

skyguy
04-26-2007, 07:37 PM
To avoid overtraining, Im not doing any weighted exercises this week.

But, we did hike the high animal trails in my back yard below:

http://photos.imageevent.com/leemutlee/colt/backyard.jpg

....and we did some rock scrambling below:

http://photos.imageevent.com/leemutlee/colt/scramblin.jpg

so fun.........:)

.

Cold War Scout
04-27-2007, 06:50 AM
April 27th:
- Did a bodyweight routine using weight vest (48 lbs.), ankle weights and Heavy Hands. 34 exercises in total. 14 with weight vest on. 17 with ankle weights on.

Cold War Scout
04-27-2007, 06:51 AM
To avoid overtraining, Im not doing any weighted exercises this week.

But, we did hike the high animal trails in my back yard below:



....and we did some rock scrambling below:



so fun.........:)

.

Breathtaking Sky Guy.

skyguy
04-27-2007, 07:24 AM
Breathtaking Sky Guy.
Indeed, it is......and humbling.

I'd rather be in the mountains thinking about God......than in church thinking about the mountains.
.

atrox_vis
04-27-2007, 08:19 PM
We took a nice 5 Kilometer Terrain Run at Bull Run Park this morning in preparation for our weekend combatives seminar with Larry Lindenman. Truthfully, we were just really sore from the last two days of hard training.

bae4
04-27-2007, 10:02 PM
I was treated to a one-on-one workout with Dino tonight and I have to say WOW!

Dino was fully aware that I'd be walking like Frankenstein's Monster (the move version) from tuesday's workout so he put me on the following workout

2 Rounds of:
Rowing for 500 meters
25 Kettlebell Swings (kettlebell weighed 16 kg)
100 meter Farmer's Walk (20 kg in each hand)Then

2 rounds of
25 push-ups
25 sit-upsDino is an excellent motivator and really gets a feel for his clients in terms of needs and development.

The solutions he provides to physical issues make a lot of sense as well.

Example: Want to get good at push-ups? Work dropping belly area weight. You WILL see and feel the difference.

I also got a preview of Larry Lindenman's course tomorrow. I am very excited.

He turned my arm a nice shade of red in demonstrating trapping the arm.:)

He's a heck of a nice guy too.

Cold War Scout
04-28-2007, 09:17 AM
April 28th:
- 21 sets of dumbbell power clean/thruster combos. 8 sets with 2x30 lb. dumbbells. 8 sets with 2x40 lb. dumbbells. 5 sets with 2x55 lb. dumbbells.

atrox_vis
04-28-2007, 04:22 PM
Did an early morning work-out.
Clean & Jerks - 7 x 3 (Full Squat Cleans)
Ash(Push Jerks) - 2 x 3 - 150Lbs
Dino(Split Jerks) - 3 x 3 - 265Lbs
And Then,
10 x 100 Meter Sprints with 1 Minute of Rest In Between

After that, we trained Jun Fan with Larry Lindenman for about 6 Hours.

Cold War Scout
04-29-2007, 09:12 AM
April 29th:
- 80 burpees. 4 sets of 20 each.

atrox_vis
04-29-2007, 06:47 PM
After another 6 hours of training with Larry Lindenman, we are beat. We have one more 3 hour session with him before he leaves & it promises to be a great one.

Cold War Scout
04-30-2007, 02:23 PM
April 30th:
Overall a day of active rest.
- Spent about 4 hours this morning training with Larry Lindenman.
- Did a light dumbbells/ankle weights mix workout in the afternoon. 25 dumbbell exercises. 7 ankle weights exercises.

michael
04-30-2007, 03:13 PM
4/30

4 sets of pull-ups, then:

5 rounds of Bench press and KB snatches, L & R.

unstpabl1
04-30-2007, 04:05 PM
Apr 26,27,28
Caddied carrying one guys bag while chasing another on a cart. Got to see a +2 handicap shoot almost 90, my other guy was 2 under so it wasn't my fault:D But I got to see alot of the course I shouldn't have:rolleyes:

Apr 30
Superset of
Thrusters reps 1,2,3,4,5,6,7,8,9,10,11,12
Sumo deadlift hi pulls reps 12,11,10,9,8,7,6,5,4,3,2,1

So each set totaled 13 reps of both exercise
Sumo's were done with 45 lb oly bar only
Thrusters were done with 20lb db's until the last 2 sets I went down to 15's
These are challenging. I wasn't focused on time but worked on the mechanics which gets fun during the last 3 sets of thrusters Got great full range of motion thru all

Ended todays session with
40 push ups 4x10
20 sit ups 2x10
10 burpees 3,4,3

crebralfix
04-30-2007, 04:08 PM
Warrior Forge workout:

20-15-10-5 repetitions of the following:

Dumbbell thrusters with 20 pound weights
Ring rows

Then, after that:

10 x 50 meter sprints with varying rest periods of 5-30 seconds

atrox_vis
04-30-2007, 04:28 PM
Although I was not able to train with Larry today, Ashley did. I had to settle for a bit of all out Boxing Sparring with my 225 pounder TJ and my 145 pounder Alex. With each I did 4 x 3 Minute Rounds with 30 Seconds Rest - TJ first & Alex second.

JohnH11B
04-30-2007, 08:03 PM
4/30/07
Bench press, curls, situps on the incline, treadmill.
Once home 2 mile bike ride.
Home again..took the dog for a short jog(I'm tired).

Cold War Scout
05-01-2007, 11:11 AM
May 1st:
- Clubbells. 38 different exercises. 39 total sets.

unstpabl1
05-01-2007, 01:53 PM
May 1
1 :eek: month complete
4 rds of
30 Db swings 25 lb subsets (25,5)(15,15)(10,10,10)(10,10,10)
15 burpees (5,5,5)(5,5,5)(5,5,3,2)(5,5,5)
25 situps (15,10)(15,10)(25:D )(10,15)
Total time 46 minutes

Some of the people in the gym are starting to ask questions and some of the more commited trainers are aknowledging the hard work. I'm going to post some results and observations, later today or tommorrow if anyones interested. I'll take it off here to keep the thread on topic
mike

atrox_vis
05-01-2007, 02:55 PM
12/1, 11/2, 10/3......3/10, 2/11, 1/12
Power Cleans(Ashley - 135lbs Dino - 215Lbs)
Pull-ups

JohnH11B
05-01-2007, 07:00 PM
Don't laugh, but today I raced my dog! Yep, we ran 40 yard dashes with me trying to beat him. Yeah, like I could! I never did beat him, but what a way to get the cardiovascular going!

michael
05-02-2007, 07:09 AM
5/2

3 rounds each of:

KB cleans
KB presses
V situps
BW dips
KB swings
KB deadlifts

Cold War Scout
05-02-2007, 07:14 AM
5/2

3 rounds each of:

KB cleans
KB presses
V situps
BW dips
KB swings
KB deadlifts

How is the kettlebell training working out for you? Any improvements you immediately notice and could share with us?

Cold War Scout
05-02-2007, 08:51 AM
May 2nd:
- approx. 2.7 mile walk with 32 lb. weight vest. Closed with 7 trips up and 6 trips down a neighborhood hill. 7th trip up was a slow run. Ended with 25 bench steps each leg.

unstpabl1
05-02-2007, 12:03 PM
May 2

Treadmill 5k,quick start no programs 47.38

Did you know a 5k is only 3 miles, not the 3.7 Dino told me the first time I did it:eek: , but in fairness he really told me it was 3.66 miles:D I didn't have a plan on this. I ran till i didn't want to and walked till I felt like running, trying to complete it quickly. Soaked at the end

skyguy
05-02-2007, 12:07 PM
Hiked to the top of Pikes Peak Sunday 4-29.

The trail is 12 miles long and rises from trailhead at 6600 ft elevation to the peak at 14,110 ft. This hike is considered to be at the top of the difficulty scale because of the distance combined with the elevation gain.

There are 'many' people who can run up the trail in 4 hours!
The record is 2hrs 1 minute. My age group running record is 3hrs 4 minutes.

It took us about 6 hours to hike up, we rested along the way and we rode down in a friends car.

For anybody who might be curious about the trail....or think it's an easy stroll......below is a link to Google-Earth which shows the combination trail and the route for the Pikes Peak Ascent Race.

http://www.runpikespeak.com/kmzppmcourse.kmz

.

Cold War Scout
05-02-2007, 12:09 PM
May 2

Treadmill 5k,quick start no programs 47.38

Did you know a 5k is only 3 miles, not the 3.7 Dino told me the first time I did it:eek: , but in fairness he really told me it was 3.66 miles:D I didn't have a plan on this. I ran till i didn't want to and walked till I felt like running, trying to complete it quickly. Soaked at the end

5K is actually 3.43 miles.

1K = .621 miles

unstpabl1
05-02-2007, 12:14 PM
Thats a great hike Skyguy. I remember driving up Pikes Peak with parents like 35 years ago. I just loved it up there as a kid. Sounds like a challenging way to spend a great Sunday. Hope your doing well
mike

unstpabl1
05-02-2007, 12:22 PM
5K is actually 3.43 miles.

1K = .621 miles

I come up with 3.105, rounded to 3.11 I suck at math, so I'm not sure. You know if the whole world went to miles it be so much easier:D

Cold War Scout
05-02-2007, 12:35 PM
I come up with 3.105, rounded to 3.11 I suck at math, so I'm not sure. You know if the whole world went to miles it be so much easier:D

You are correct. I punched a wrong key on calculator.

rporta
05-02-2007, 03:06 PM
Actually 5km is 3 and 1/8th miles.

The way I calculated if 5 km is 5000 meters, 1 mile is 1600 meters and finally 1/8th is 200 meters.
3 miles would be 4.8 km plus an other 200m.
Thus 3 and 1/8 th miles.


So the final calculation by inputting 5000 divided 1600 is 3.125 miles.

Of course I'm terrible at math myself but I have quite a bit of experience putting miles into kilometers and vice versa because for a long time i used running programs that were in miles but my parents' car's odometer was in kilometers :eek:.

So picture a somewhat out of shape kid sitting in the passenger seat with a pad of paper and a calculator plugging away while my mom or dad called out kilometer after kilometer.

Hope this helps.

atrox_vis
05-02-2007, 03:33 PM
We just got through doing 15 rounds (3 Minutes Work/30 Seconds Rest) of Boxing Training.
3 Rounds of Weighted Hasnds Shadow Boxing & Ring Work
5 Rounds of Heavy Bag Work - Nothing Specific
4 Rounds of Double End Bag Work
3 Rounds of Speed Work on Focus Mitts

Gabriel Suarez
05-02-2007, 05:42 PM
Gents,

Just getting back into training after a week at home with my mom. I am in SLC teaching...no weights. Did some abs, and some pullups on the backside of a staircase. Then 45 minute run on the treadmill.

skyguy
05-02-2007, 10:01 PM
Sounds like a challenging way to spend a great Sunday.
Oh yeah. It's a challenge for sure.
Might even call it altitude training.

Six hours hiking a mountain trail that rises from 7000 feet up to a 14,110 ft peak is definitely 'challenging'. :)

Thin air up there and it's cold.
.

unstpabl1
05-02-2007, 10:08 PM
Oh yeah. It's a challenge for sure.
Might even call it altitude training.

Six hours hiking a mountain trail that rises from 7000 feet up to a 14,110 ft peak is definitely 'challenging'. :)


I got enough trouble with a flight of stairs at sealevel:D

Cold War Scout
05-03-2007, 11:29 AM
May 3rd:
Well I was going to make today a day of active rest. So I started out to just do a few things. Here I am hours later just finishing up my 50th set of a variety of weight vest, barbell, ankle weights Heavy Hands, and sports specific devices exercises.

I need help....

unstpabl1
05-03-2007, 12:40 PM
May 3rd:
I need help....

:D Its that retirement thing, without goals or something to look forward to we get easily bored, which leads to depression. I know because of the acting thing. If I'm not teaching,working or have a project that excites me. The drapes in my apartment never open. They've been closed for 2 years. May open them today;) Working with actors I know its the rule ,not the exception. I have really close friends who I never hear from unless they got a gig. The rest is wallow time. How do you think I got where I am, Which Dino will tell you is pretty much run a ground. The working out thing can only be part of the puzzle. It needs to lead somewhere. Its that Mans search for meaning thing. Your simply in a transition phase. Your smart, strong and vital. You'll figure out how to channel that energy. Hope this helps a bit


5/3

THE TERRIBLE 30

30 4 ct mountain climbers
30 sit ups
30 push ups
30 squats
1 min rest
30 db swings
30 thrusters
30 sumo lift hi pulls
30 burpees

My time 36 minutes

I tried really to push thru this one, but this is way tougher than it looks. The burpees at the end are purely evil. I was getting a really powerful upward pop on the thrusters today, that hadn't been there before. It deteriorated but it was there. This is one everybody should at least try

atrox_vis
05-03-2007, 01:18 PM
Couplet One (5 Sets)
5 Barbell Thrusters/10 16 Pound Sledge Strikes on 770 Pound Tire with Each Side
Max Set
Ash - 135Lbs for Thruster
Dino - 220Lbs for Thruster

Couplet Two (5 Sets)
5 Weighted Knees to Elbows/5 Roman Chair 1 Arm KettleBell bench Press with Each Side
Max Set
Ash - 35Lbs/16Kgs
Dino - 55Lbs/24Kgs

Couplet Three (5 Sets)
5 Barbell Floor Press/5 Ring Push-ups with Feet Elevated 24"
Max Set
Ash - 135Lbs for Floor Press
Dino - 290Lbs for Floor Press

JohnH11B
05-03-2007, 07:11 PM
5/3/07
4 sets of 10 benchpress
4 sets of 10 incline situps
4 sets of 10 curls
4 sets of 10 lateral pulldowns

Kobra
05-03-2007, 10:49 PM
Today my lifting buddy and I decided to see where we would stand in Sparta--at least in Frank Miller's version of it. So, we took it upon ourselves to give the workout Gym Jones put the actors through a look for ourselves. Much like training with Gabe it made me realize that there is much more in the "Need to Acheive" column than there is in the "I'm There, Baby" column. The workout consists of the following and is to be done with zero pause. It is boogie, boogie, boogie from the whistle.

25 pull-ups
135lb. Dead-lift for 50 reps
50 push-ups
50 box jumps on a 24” platform
135 lb. Floor Wipers 50 reps
35 lb. Kettle bell presses 25 reps each arm
25 pull-ups
=300 reps

Here is a vid explaining the sequence:

http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110VgnVCM20000012281eac____

Apparently the record completion time for the training sequence was and is held by one of the actors who finished it in about 18 minutes. It took me and my buddy an hour. Pretty frickin' sad and I'm not a weak guy, but I realized just how much more time I need to dump into cardio. God bless America!

Kobra

Cold War Scout
05-04-2007, 08:06 AM
May 4th:
19 sets of dumbbell thrusters.
- 1 set with 2x25 lb. dumbbells (warm-up).
- 3 sets with 2x40 lb. dumbbells.
- 10 sets with 2x40 lb. dumbbells while wearing 20 lb. weight vest.
- 4 sets with 2x40 lb. dumbbells while wearing 40 lb. weight vest.
- 1 set with 2x40 lb. dumbbells while wearing 48 lb. weight vest.

michael
05-04-2007, 10:43 AM
5/4

10 sets of Hindu push-ups
5 sets of KB snatches, L & R

atrox_vis
05-04-2007, 11:01 AM
KettleBell Basic Routine
5 x 5
1. 2 Arm Swings
Ash - 5/40Kgs
Dino - 5/40Kgs

2. 1 Arm Snatches - 5 Each Side
Ash - 5/32Kgs
Dino - 5/40Kgs

3. 2 Arm Clean & Push Press
Ash - 5/2 x 28kGS
Dino - 5/2 x 40Kgs

4. WindMill, Weight High - 5 Each Side
Ash - 24Kgs
Dino - 32Kgs

5. See Saw Press
Ash - 2 x 24Kgs
Dino - 2 x 32K

unstpabl1
05-04-2007, 12:29 PM
May 4th

Treadmill, 45 minutes, Level 4, Random program, 2.58 miles, got 6 or 7 real good minute sprints at 6.1, normal is 5.0, including one at the hi point of the program. working out some kinks. Dino was right:eek: :rolleyes: :D

Cold War Scout
05-05-2007, 07:11 AM
May 5th:
- Kettlebells workout. Mostly double kettlebells (20 different exercises, 25 total sets). Some single kettlebells also (3 different exercises, 9 total sets).

This is the closest I can bring myself to a day of active rest. I started out intending to do less, but it's tough being obssessive/compulsive.....

crebralfix
05-05-2007, 08:22 AM
Since I was down and out since Tuesday, I quickly ran in to The Warrior's Forge. They weren't open when I arrived, so I ran around the building twice. Once they opened, I did:

15-10-5 reps
Kettlebells
Dumbbell thrusters

Between those I did a total of 1000 meters of rowing. I kept it a bit light because I'm still feeling it and didn't want to overdo anything. I'm sure Dino will make up for lost time on Monday.

michael
05-05-2007, 02:07 PM
5/5

5 rounds with no rest of:

Push ups
V situps
BW squats

skyguy
05-05-2007, 08:27 PM
Hiked from 7000 ft up to 8500 ft elevation to rock scramble for 4 hours.
Great altitude training, stretching, twisting, cardio and overall body conditioning.

My training regimen:

2500 calories per day
Exercise/crosstrain/hike etc 4 days
Rest from training 3 days5' 11", 185#, 34" waist.
.

Cold War Scout
05-06-2007, 10:30 AM
May 6th:
- 150 burpees in 9 sets.

unstpabl1
05-06-2007, 10:41 AM
May 6th:
- 150 burpees in 9 sets.

Nice! Closing in on that 200 mark

Cold War Scout
05-06-2007, 10:42 AM
Nice! Closing in on that 200 mark

Without intending to. Take my word for it.

My only real goal is to be able to do 100 burpees in 4 sets of 25 by the end of the year.

unstpabl1
05-06-2007, 11:29 AM
Without intending to. Take my word for it.

My only real goal is to be able to do 100 burpees in 4 sets of 25 by the end of the year.

Thats still impressive. Dino made me do the "Terrible 30's" last week and put burpees at the end of it. I thought I'd end up doing them in sets of ones. i did better, but not by much

bae4
05-06-2007, 01:35 PM
On 5/4/2007, my workout consisted of

3 rounds of:


10 Burpees
30 Pushups
50 SquatsWe were initially going to do pull-ups but a rubber band snapped me in the keister:o so Dino decided to go to burpees.

atrox_vis
05-06-2007, 02:59 PM
We spent the weekend, after Ian's seminar on Tactical Medicine that is, doing some indoor climbing at Sport Rock in Sterling, Va. We are preparing ourselves for our vacation this fall. It is somethiing that we are going to put as a regular activity in to our physical training regimen.
Did alot of Bouldering in both saturday night's & Sunday morning's climbing training. We also worked the campus board for awhile today.

Southern Gunman
05-06-2007, 04:04 PM
3 rounds: KB snatch(53lb) / run 1/4 mile / pull-ups

Fitpro
05-06-2007, 05:39 PM
What is a burpee??

Wolfe
05-06-2007, 05:49 PM
5/5/07

Power Cleans
Military Press
Front Squats

3 sets 8,6,4 timed 60 sec. rest between sets

Farmer's walk 75 ft X 2 with 50 lb plate in each hand in a pinch grip

Wrist roller

Alone have a good source for siniwali (SP?) type drills?

peregrine
05-06-2007, 06:27 PM
gf wod
Will try to post so i can follow some of your guys workouts and get a variety. Plan on making her a sandbag, i've already bought her a small sledge. The template for her workouts is almost 1resistance day then 1cardio day.


5/5/07
20min
row long slow distance

5/6/07
3rds
3min row
21/15/9 thrusters
21/15/9 abs

5/7/07
3rds no break
400m run
21 kb swings
21 fat man pull ups
10 leg raises

5/8/07
4rds 1min between rd
3min sprints on rower(500m plus)

5/9/07 (pending)
10rds 1min rest
100m sprint
10 db throws(shotput)
10 jab cross
10 knees to groin

5/10/07 (pending)
45-60min walk active Rest

5/11/07 (pending)
5rds 1min rest
400m run
10 dips
10 fatman pullups
10 jumping squats
10 abs mixed

5/12/07 (pending)
20min
row long slow

5/13/07 (pending)
30min on the min
3 thrusters
3 fatman pull ups
5 abs

5/14/07 (pending)
1mile jog

Cold War Scout
05-06-2007, 06:36 PM
What is a burpee??

http://www.rosstraining.com/articles/burpeeclip.htm

skyguy
05-06-2007, 07:07 PM
doing some indoor climbing at Sport Rock in Sterling, Va. It is somethiing that we are going to put as a regular activity in to our physical training regimen.
Indoor climbing definitely adds a lot to one's overall fitness. Plus, it's challenging and big time fun.

Kudos!
.

unstpabl1
05-06-2007, 07:34 PM
http://www.rosstraining.com/articles/burpeeclip.htm

Now you did it,Fitpro. Sometimes ignorance is a good thing:cool: Next thing you know your friends will accuse you of going all ghetto, playin' with those Gangsta prison workouts:D

peregrine
05-06-2007, 09:36 PM
Since the mention of climbing i had some thoughts as well, i wanted to get a fingerboard and a campus board. Add it into my own mix.


Currently i'm doing wsfsb with some tire pulls/sprints/sledge thrown 2-3x wk in the mix, with 3-6times of stick...my own routine is pretty consitant so no mixes in it, just add weighs or reps.

Fitpro
05-07-2007, 05:45 AM
Cold War Scout,

Thank you for the info on burpees. Another arrow in my fitness quiver...pun intended...:dope:

Cliff

Cold War Scout
05-07-2007, 12:26 PM
May 7th:
- Clubbells. 40 different exercises. 45 total sets.

Did take 3 breaks along the way: 1) mow back yard; 2) mow front yard; 3) eat this delicious chicken and potato dish my Laotian neighbor brought over out of the blue while it was still hot.

unstpabl1
05-07-2007, 12:43 PM
Apr 7

4 rounds

jump rope 250 turns
25 bench press 85lbs,85lbs,75lbs,75lbs
15 push press oly bar only

I forgot to look at clock to start. I was finished with 1st round of benches before i realized it.. Just tried to get thru it as quick as possible. I've had problems with left hip, lower back thru weekend. hurt this morning. I relized it may be gout related as I ate pizza last nite and it was worse today. I took the gout medicine and it feels better, so I'm going to treat it as such. Either way it should help as indomethiacin is a NSAID.

Jack Rumbaugh
05-07-2007, 04:26 PM
Did my first Team Ruthless workout.

Working around my back issues I did:

Body Weight Squats
Dumbell Thrusters
Mountain Climbers
Push Ups
2 arm dumbell swings.


Feeling pretty good although I think the legs will be sore tomorrow. Cool part is the mountain climbers made my back crack about 6 times. Better than a chiropractor.

Cold War Scout
05-07-2007, 04:36 PM
Apr 7

4 rounds

jump rope 250 turns
25 bench press 85lbs,85lbs,75lbs,75lbs
15 push press oly bar only

I forgot to look at clock to start. I was finished with 1st round of benches before i realized it.. Just tried to get thru it as quick as possible. I've had problems with left hip, lower back thru weekend. hurt this morning. I relized it may be gout related as I ate pizza last nite and it was worse today. I took the gout medicine and it feels better, so I'm going to treat it as such. Either way it should help as indomethiacin is a NSAID.

You are an inspiration. I expect to be bragging about your accomplishments here soon. :)

Gabriel Suarez
05-07-2007, 04:52 PM
Kettlebells

10 sets of 25 alternating swings to eye level
5 sets of 10 overhead snatch/swings alternating hands

Fitpro
05-07-2007, 05:53 PM
10 burpees supersetted with 5 minutes of hard cardio (treadmill running and Jacobs Ladder) x 4
30 minutes of raquetball

unstpabl1
05-07-2007, 06:39 PM
Did my first Team Ruthless workout.

Working around my back issues I did:

Body Weight Squats
Dumbell Thrusters
Mountain Climbers
Push Ups
2 arm dumbell swings.


Feeling pretty good although I think the legs will be sore tomorrow. Cool part is the mountain climbers made my back crack about 6 times. Better than a chiropractor.

Jack: welcome to the dark side:cool:

JohnH11B
05-07-2007, 06:54 PM
Very light workout today, 5-7-07, since I have a PT test at 0800 tomorrow.
3 sets of 20 pushups
3 sets of 10 curls
stretching
12 minutes on the treadmill
2 sets of 10 situps
2 sets of lateral pulldowns

atrox_vis
05-07-2007, 06:55 PM
Zercher Squats - 7 x 5
(Ash 5/185Lbs Dino 5/315Lbs)
KettleBell Goblet Squats - 5 x 5
(Ash 5/40Kgs Dino 5/40Kgs)
OverHead Squats - 5 x 3
(Ash 3/165Lbs Dino 3/235Lbs)
Weighted Roman Chair Sit-ups - 5 x 5
(Ash 5/45Lbs Dino 5/85Lbs)
A note on Zercher Squats -
They are an Old Time Strongman Lift. If you look at the video link below, you can see the practical application with 225Lbs. It simulates the technique that you could use to pick-up and move an injured partner that is sitting down out of harms way.
http://www.teamruthless.com/100_1199.MOV

crebralfix
05-07-2007, 07:15 PM
Today I did the following:

20-15-10-5 reps of:

Dumbbell Thrusters with 20 pounds
Kettlebell swings to eye level (20 kilograms)
Ring Rows

Between each set I ran 1/4 mile.

I completed the workout in 28 minutes (down from 29:30 just two weeks ago). I only puked once.

hondo1911
05-07-2007, 07:43 PM
stretched

25 push ups for warm up

bench press
1 set 10 reps 155#
1 set 10 reps 175#
1 set 8 reps 195#
max 1 rep 225#

decline bench
3 sets 10 reps 155#

tricep dips
3 sets 10 reps

Cold War Scout
05-08-2007, 05:21 AM
A note on Zercher Squats -
They are an Old Time Strongman Lift. If you look at the video link below, you can see the practical application with 225Lbs. It simulates the technique that you could use to pick-up and move an injured partner that is sitting down out of harms way.

http://www.teamruthless.com/100_1199.MOV

I really like the way you tie in so much of your exercise material to real world combatives/combat skill sets. You really have done a great job in this synthesis.

Cold War Scout
05-08-2007, 10:10 AM
May 8th:
- Exercise contraptions and sports specific equipment day. 39 different exercises (40 total sets).

- Added 22 rubber tubing exercises later in the afternoon while watching a spy movie...my new passion these days.

JohnH11B
05-08-2007, 12:11 PM
5/8/07 PT test( Cooper test )
1- 1/2 mile run
300 meter dash
max bench
max situps
max pushups

unstpabl1
05-08-2007, 12:59 PM
FWIW. I started posting on this thread to journal this trek with Team Ruthless for all to use as they will. However, its also a way for me to communicate with Atrox Vis. So when I post ailments and stuff, thats why. I don't want to be whiney:D

Now the whiney part:cool: The gout thing went full blown in my right wrist last night. I could not write my name. I took the meds which make me tired and affect performance and wind. I got up and it still hurt. I decided to work out anyway wearing a wrist brace. As I was getting ready to leave my shoulder/neck knotted up. I did tennis ball therapy. I decided to try the workout anyway, even though it was shoulder intensive. Threw some bengay on and worked out. No real problems during W/O. Its tightening a bit a few hours after. I'll spend the day working on it. Wrist is much better

Apr 8

This is a gasser and much harder than it looks

20/15/10/5

DB Thrusters: 25lb db's +5 increase,20lbs,20,20
Burpees

23 minutes

hondo1911
05-08-2007, 03:48 PM
May 8th

Concentrated on biceps and tri ceps today.

What a burn!!!

peregrine
05-08-2007, 04:16 PM
Unstapl great work and log.
Your workouts are great. That thruster/burpee combo sounds nice in a sick way.
How has the small changes in your diet affected you?
Are you using any supplements?

Jack Rumbaugh
05-08-2007, 05:03 PM
Ok... Dino. I love ya brother but you are one sadistic MoFo:D

My 2nd workout Forging My Warrior:

15/10/5

Dumbell Thrusters 15 lbs This needs to go up to 20 or 25
Mt. Climbers
Dumbell swing 35 lbs
Push Ups
Squats


I got overrun by the dogs so I lost my time. I'm guessing 7 or 8 minutes.

Gabriel Suarez
05-08-2007, 05:05 PM
30 minutes of AK drills
40 minute run with rucksack and Psycho the Akita
Stretching

unstpabl1
05-08-2007, 05:35 PM
[quote=Jack Rumbaugh]Ok... Dino. I love ya brother but you are one sadistic MoFo:D

My 2nd workout Forging My Warrior:


Jack, Push thru this week. You'll be sore but by the middle of next week that'll be gone and you'll find depth in your movements. If you don't w/o the next day, it'll just tighten up. The next work out works that tightness out.

Oh yeah, seeing how Dino hasn't given me my workout yet, " How Dare you call Dino sadistic;) :D

Thats a great time, by the way.Great Job

Jack Rumbaugh
05-08-2007, 05:44 PM
I'm going to stick with it for a month and see what my body does. I'm about 10 lbs heavier than I want to be. This should shred me right up.:eek:

Cold War Scout
05-08-2007, 05:46 PM
I'm going to stick with it for a month and see what my body does. I'm about 10 lbs heavier than I want to be. This should shred me right up.:eek:

You'll be ripped before you know it. People will be whispering behind your back "oh I think he's taking steroids." :)

michael
05-08-2007, 06:09 PM
5/8

Not much today, just a quickie before work.

3 rounds of:

Bench press
Pull-ups
Deadlifts

atrox_vis
05-08-2007, 06:37 PM
Dumbbell/KettleBell Routine - 5 x 5
1 Arm Dumbbell Snatch - Each Side
(Ash - 5/60Lbs Dino - 5/90Lbs - Had To Use 15 Pound Short Bar)
KettleBell 2 Hand AnyHow - Each Side
(Ash - 5/2 x 16Kgs Dino - 5/2 x 28Kgs)
Dumbbell Side Press - Each Side
(Ash - 5/45Lbs Dino - 5/60Lbs)
KettleBell 2 Arm Swing, Flip, & Catch
(Ash - 5/32Kgs Dino - 5/40Kgs)
Dumbbell Man Makers
(Ash - 5/35Lbs Dino - 5/55Lbs)

This was a ripper!!!!!!!!!!!!!!!!!!!!!!!

unstpabl1
05-08-2007, 06:41 PM
Unstapl great work and log.
Your workouts are great. That thruster/burpee combo sounds nice in a sick way.
How has the small changes in your diet affected you?
Are you using any supplements?

Thanks. Dino's stuff is great. I think he majored in nice in a sick way:D

I haven't done a thing with my diet,yet, Though my waist is less than last posted maybe even a half inch. I've made a few starts and stops, eat clean then binge. My main problem is Soda. On the TpI board in December( I think) I posted that had lost 16lbs in 19 days. All I did was drink water instead of soda, but i snapped back hard after it. So I know I'll drop a lot of weight simply by making that change. I believe I could have posted amazing numbers last month, just by doing that one thing, but the most important thing for me is to establish the workouts and stay health. As injury has put me here as much as diet.

I probably won't use much suppliments. I really like myoplex as I don't crave sweets, while on it. Unfortunately, for some dumb reason I get gas pain once a week that lasts for hours. It would help me a lot, but I'm afraid of it. I've tried most other mrp's and protien powder. It may help to take digestive enzymes, but I took too much Excedrin a few months back and my stomach is not quite right yet. As well as I'm not sure what the added protien will do to the gout even though its a milk source

The first changes I will institute are eating breakfast and drinking a couple of bottles of gatorade instead of soda. Less sugar, less calories. I promise to post it when I start it. FWIW, I was drinking between 120-160 ounces of Sprite a day or 6-8 20oz bottles. I'm currently drinking between 6-8 12 oz. cans . :eek: As a kid we always drank soda

I had hoped to start this Monday, but gout doesn't like rapid changes in diet. I'm restricted till I get outta the acute stage to milk,cheese bread fruit and high fructose corn syrup:D I'll see how this latest episode plays out and shoot for next week

Mike

Jack Rumbaugh
05-08-2007, 07:07 PM
You'll be ripped before you know it. People will be whispering behind your back "oh I think he's taking steroids." :)

Be nice if I could feel my friggin' legs, though. I'm walking like I have MS. Down stairs happens to be a real challenge at the moment.

Jack Rumbaugh
05-08-2007, 07:08 PM
Mike, get the Crystal Light and Lipton one shot drink mixes you put in a bottle of water. They ROCK!!!

bae4
05-08-2007, 08:23 PM
Tonight at Dino's I had:

25 Ring Rows
Farmer's Walk (w/Two 16kg kettlebells)
25 Squats
Farmer's Walk
25 Mountain Climbers
Farmer's Walk
25 Pushups
Farmer's Walk
25 Situps
Farmer's Walk
25 "V Situps" (The correct name slips me...)
Farmer's Walk
25 Burpees
Farmer's Walk

skyguy
05-08-2007, 09:35 PM
Midsection first, then escalating warmup sets culminating in:

bench 285#, 3 reps
squat 265#, 8 reps
deadlift 225#, 10 reps

5' 11", 185#
.

unstpabl1
05-08-2007, 10:52 PM
Mike, get the Crystal Light and Lipton one shot drink mixes you put in a bottle of water. They ROCK!!!

Thanks Jack, I'll check them out.


Peregrine, Thank you! After posting my response to you, I decided to take this a step further and clean up the diet effective April 9th. I have a template that I'm working with which I'll share after I've gotten used to it a bit. Seeing as how making the workouts a public things has helped keep me on track announcing this progression seemed logical. Dino's been patient with it,because of surrounding circumstances, but I know I can do better. Give me a week or two and if your still interested, repost and I'll give you the map I used and how I did, good or bad. I really appreciated your question. Answering it made me realize I'm working way too hard to not play full out.

peregrine
05-08-2007, 11:02 PM
pm
rack pulls worked up to a max set of 3reps lots of rest between sets
pistols 5x5
sldl 3x3-10
leg curl 2x2-8
pres to handstand 2x5

Felt good today, pukie came around but i shoved him back and finished strong. Forgot to work grip, but i got a hand cut on my stickhand so laying off grip this week. Silly me decided to rip a calous off my hand instead of cutting it and i ripped too much skin off. rookie move. :D lol.

Calf felt a little tight the past 2weeks, not sure if i got a slight pull or bruise from sparring. I'm keeping an eye on it, i'm going to try some deep tissue stuff.


Tomorrow (pending)

am
3-5 rounds
tire pulls and sprints
sledge
staff

eat
sleep

midday
200 pistol snap shots and movement
200 snapshots with ak

eat
sleep

pm
blocking and merge drills
stick sparring
knife sparring

eat
sleep
lol what a life


gf wod in pm
2-3 rounds
10 step jab/cross combos (5 a side)
100m tire pull foward and reverse
10 sledge (5 a side)
10 db bicep curls (omg isolation this is the rest)

Southern Gunman
05-08-2007, 11:48 PM
7 sets of 3 power snatches
Weight from 135 to 185

Jack Rumbaugh
05-09-2007, 02:51 AM
AM update...

Can you contract MS and ALS and MD all in one night? :eek: Stairs are once again mocking me:D

unstpabl1
05-09-2007, 03:36 AM
AM update...

Can you contract MS and ALS and MD all in one night? :eek: Stairs are once again mocking me:D

:p ROTFLMAO. My bed is on the floor pretty much. That 1st week the funniest thing was watching me trying to figure out how to stand up. My mind said rise while my body thought about it for a while:cool: I did consider hiring a hooker,not for sex, but to put on my shirt.

Your doing great Jack

Jack Rumbaugh
05-09-2007, 05:34 AM
Sad part is I have been training since I was a teenager. Dino's stuff is so different my body is going "WTF?:eek: "


And I get to do more with the master himself today.

skyguy
05-09-2007, 09:54 AM
I haven't done a thing with my diet,yet.......My main problem is Soda.

FWIW, I was drinking between 120-160 ounces of Sprite a day or 6-8 20oz bottles. I'm currently drinking between 6-8 12 oz. cans .
Gout?
Get your uric acid under control. Sprite raises uric acid which in turn agitates gout.

As for your exercise, a little slide back from your initial exuberance is to be expected. Don't get bummed out.

Most people make their most dramatic changes and physical improvements in their first 3 months of lifestyle/exercise plans. And then they settle in to incremental improvements, maintenance and a lifelong nutrition/exercise/rest regime. And some just quit.

Keep in mind that mental toughness is 'much' more important than physical toughness because that's what keeps one going long after the bloom is off the rose. Fitness and a healthy lifestyle is a lifelong endeavor.

Do what works best for you and don't quit.
.

Cold War Scout
05-09-2007, 10:01 AM
May 9th:
- approx. 3.0 mile walk with 40 lb. weight vest. Closed with 5 roundtrips up/down a neighborhood hill.

peregrine
05-09-2007, 10:24 AM
Gout?
Get your uric acid under control. Sprite raises uric acid which in turn agitates gout.



Soda is definately acidic for your body. The body in an acid state is very susceptible to maladies.
The only time i suspect soda would be marginal would be post workout to get an insulin spike from all the sugar then follow with protein.
Just think how they use coke on metal to remove rust to get to the bare metal and people ingest that stuff.

The powdered flavored stuff is decent for getting calories down. I am not sure on long term effects of them.

Got my early am session in.
added db(plate) throws to the mix. used the 5#, i made some divets in the lawn. lol. The db throws seem like they translate well into a nice straight punch, got them from RossEmanit.
Working them in the small 3-5second window right after a maximal press i think the most benefit would be found. Using them at the tail of the circuit seemed to give me too much rest. I may do less than the 10 a side next time.

Cold War Scout
05-09-2007, 10:50 AM
Soda is pure crap and I can honestly say I do not drink more than a can/cup every 6 months, and only because there is nothing else to drink at the moment.

unstpabl1
05-09-2007, 01:32 PM
Apr 9

Treadmill run .13 of a mile,recover and do it again 15 rds

Ran all 15 rds at 6.0 ,47 minutes 3.15 miles with cool down
6.0 is up from 5.0

I've always thought that keeping the alkaline balance would help the gout. The doctor said uric acid from purines meats, peas is differnt than citric acid and doesn't affect it. However, i talked to a guy who can't eat tomatoes, cause it'll blow up. So we'll see what happens here

atrox_vis
05-09-2007, 04:26 PM
Active Rest Day
2,500 Meter Row for both of us.
Ash - 10:15.4
Dino - 10:53.9

Gabriel Suarez
05-09-2007, 05:30 PM
Spent the day in the sun on the range with Private Lessons

Kettlebells as soon as I got home

28kg Bell 10 sets of 25 single hand swings
28kg Bell 5 sets of alternating snatches
50 sprint burpees (as fast as possible) in sets of 10

Whew!

Jack Rumbaugh
05-09-2007, 05:37 PM
I did 2K meters in 9:37. I could have gone faster if I had know it mattered:p

michael
05-09-2007, 05:43 PM
http://www.edgedweaponsolutions.com/phpBB2/templates/BreatheFX/images/spacer.gifhttp://www.edgedweaponsolutions.com/phpBB2/templates/BreatheFX/images/spacer.gif

5/9


4 rounds of:

KB cleans (4 x 10), L & R
KB presses ( 4 x 12-6), L & R
KB swings ( 4 x 25)

10 minutes of stretching

JohnH11B
05-09-2007, 07:05 PM
5-9-07
Stretched first,as always
6 sets of 10 benchpress
5 sets of 10 situps on incline
5 sets of 10 curls
5 sets of 10 triceps pulldowns

hondo1911
05-09-2007, 07:07 PM
Lat pull downs 3 sets 10 reps

dumbell raises 3 sets 10 reps

dumbell flys 3 sets 10 reps

bent over flys 3 sets 10 reps

shoulder shrugs 3 sets 10 reps

pull ups 3 sets 8 reps

Cold War Scout
05-09-2007, 07:08 PM
5-9-07
Stretched first,as always
6 sets of 10 benchpress
5 sets of 10 situps on incline
5 sets of 10 curls
5 sets of 10 triceps pulldowns

Now you're a wise man.....

skyguy
05-09-2007, 07:42 PM
Hiked 'up and down' an old abandoned cog incline today. RR tie steps.
If it were a ski slope, it would be a 'black' run - that's how steep it is.

The stats for that hike are:

6,600 ft elevation to 8,611 ft elevation.
Rise: 2,011 ft
Length: 1.02 miles
Average grade: 41 percent
Steepest grade: 68 percent
Over 5,000 steps each way
Total time: 2 hoursLooking 'up' from the start:

http://photos.imageevent.com/leemutlee/colt/p_inclineb.jpeg

Looking 'down' from the summit:
http://photos.imageevent.com/leemutlee/colt/p_inclinet.jpeg

.

crebralfix
05-10-2007, 04:30 AM
Today's insane workout:

Run 1/4 mile or row 500 meters
50 Slam Balls
50 Wall Balls
50 Sit-ups

I did three sequences, but didn't finish the last 50 situps (only got 6).

Maximum time is 45 minutes. It took me the full 45 minutes to get to the last round of situps.

ARGH! That was TOUGH!!!!



****

Slam Ball: Squat and hold a 12 pound ball. Raise the ball up above your head and extend upward. Squat down and slam the ball down onto the floor.

Wall Ball: Squat on a ball. Hold a 12 pound ball at your chest, elbows in. Rise up and throw the ball upward onto the wall. There's a spot 8-10 feet up. Hit the spot, catch the ball, and squat all the way down. These are awful! Especially 50 of them!

If you have to rest, rest only 5-30 seconds. Vary the time. It really helps to have someone count for you and motivate you.

JohnH11B
05-10-2007, 06:56 AM
Skyguy, you truly are lucky.
CWS, my lower back is feeling MUCH better since I stretch good before a work out. That was probably most of the problem before.

Cold War Scout
05-10-2007, 07:09 AM
Skyguy, you truly are lucky.
CWS, my lower back is feeling MUCH better since I stretch good before a work out. That was probably most of the problem before.

I think many of the folks who say stretching BEFORE working out is useless, simply have not experienced one thing in life. Age!

Jack Rumbaugh
05-10-2007, 08:17 AM
I think many of the folks who say stretching BEFORE working out is useless, simply have not experienced one thing in life. Age!

WORD!!!!:D

Cold War Scout
05-10-2007, 08:39 AM
May 10th:
- Kettlebell triplets. 11 different kettlebell exercises done in sets of three each (clean and presses, snatches, 2-handed swings, cleans, 1-handed swings, get-up sit-ups, front squats, military presses, Dragon Walks, high windmills, halos).

peregrine
05-10-2007, 01:04 PM
Anyone know of a reasonable place to buy kb in LA?

preferablly near lax. I plan on bringing a small one back with me on a flight.




todays
am
powerlung 2x15wu, 1x15work set
powerlung.com
Cool device that strengthens the breathing muscles, a lot of free divers like them.

pm(pending)
my rep day
push ups max x3 sets with 60second rest
weighted pull ups 4x8-12
bb shrugs 3x10-15
hammer curls 3x8-10
abs circuit- windshield wipers/hanging leg raises/cable crunch 3x10

Last nights workout wasn't as grea as i expected, i didn't gas mid sparring but i didn't feel top shape either. With all the strongmen type early morning workouts i thought i'd fair better in the conditioning aspect.

I think i'm going to add in more crossfit type work in between lifting in the gym- likely bodyweight stuff and sprints. Train with the gf.
Also do some calisthenics before i hit the bag or dummy between rounds.

I definately want to add one day of 45-1hr of rucking a week. Do a trail, or a hill.

gf wod(thurs 5/10)
20min c2 rower. So i can't gauge distance.
The meter crashed on me, i think i may have to check the wiring. No it isn't the batteries. lol i checked that.

unstpabl1
05-10-2007, 01:54 PM
It really helps to have someone count for you and motivate you.

:rolleyes: Prima Donna:D It's fun in the middle when can't remember what set your on. I have to write it down. Great job,buddy


Apr 10

Today was a 10 round progression. You know how Dino has these cutesy names for stuff like The filthy fifty. I named these Mikey can't do a pullup.:o

10 pull ups
1 DB swing
10 4ct mt.Climber
9 pull ups
2 DB swing
9 4ct mt. climbers

The progression continues till
1 pull up
10 DB swings
1 4ct. mt. climber

Total time 27 minutes


I suck at pull ups. I used the asst'd pull up machine at level 20 as high as it went.
1st rd Wide grip 7 reps poorly 3reps close, but palms facing palns
Next 6 rds 3 reps wide and the rest close
Last 3 rds. close

Dieting sucks:(

unstpabl1
05-10-2007, 01:56 PM
Peregrine are you training For The Dog Brothers Gathering or an event?

atrox_vis
05-10-2007, 03:07 PM
25 - 20 - 15 - 10 - 5 For Time
KettleBell Thrusters (Ash/16Kgs - Dino/24Kgs)
Burpees

Ash - 19:25.9
Dino - 21:00.5

hondo1911
05-10-2007, 06:43 PM
Squats 3 sets 10 reps
leg press 3 sets 10 reps
calf raises 3 sets 10 reps

pull ups 3 sets 8 reps

Wrist curls 3 sets 12 reps
reverse wrist curls 3 sets 12 reps

skyguy
05-10-2007, 08:53 PM
Bengay day.
.

Fitpro
05-11-2007, 05:47 AM
10 burpees supersetted with 8 minutes of 18" high step ups x 6.

Cold War Scout
05-11-2007, 06:32 AM
May 11th:
- 15 sets of burpee/dumbbell thruster supersets. 12 of the sets were with 2x40 lb. dumbbells. 3 of the sets were with 2x30 lb. dumbbells.

atrox_vis
05-11-2007, 10:52 AM
50 Full Squat Snatches (Competition Style) For Time
Ashley - 135Lbs 17:27.9
Dino - 185Lbs 19:38.3

Jack Rumbaugh
05-11-2007, 11:38 AM
50 Full Squat Snatches (Competition Style) For Time
Ashley - 135Lbs 17:27.9
Dino - 185Lbs 19:38.3

:eek:

Impressive.

atrox_vis
05-11-2007, 01:19 PM
We just got through working off of Crafty Dog's new DVD - SnaggleTooth Variations for the last hour or so. Good stuff!!!!!!!!!!!!!

unstpabl1
05-11-2007, 02:11 PM
Apr 11

5 Push Ups
10 sit ups
15 Squats

As many rounds as possible in 25 minutes.
Completed 10 full rounds, plus 5 Push ups,10 sit ups,6 squats

15 minutes of stretching, tennis ball myo fascile
15 minutes contrast showers, favorite part of the work out

unstpabl1
05-11-2007, 03:12 PM
See how brutal these workouts are, I've logged them in the whole month as April:dope: They were completed day posted:o

What happened to April:confused: :D

Mike

JohnH11B
05-11-2007, 07:08 PM
5-11-07
Stretched;)
3 sets of 10 benchpress
3 sets of 10 situps on incline
3 sets of 10 triceps pushdowns
3 sets of 10 pushups
13 minutes on treadmill
4 sets of 10 lateral pulldowns

bae4
05-11-2007, 07:41 PM
1000 meter row

50 slam balls

50 wall balls

50 lateral pushups

50 box jumps

Gabriel Suarez
05-11-2007, 07:51 PM
Trained on the range all day (90 degrees 6000' elevation)
Shuffled for 3 miles when I got home. You could hardly call it running, but I gave it my best shot.;)

Wolfe
05-11-2007, 09:35 PM
5/11/07 Outside to do;

DB Swings "American "style above shoulders 3X15 each side
DB Snatch 3X10
shoulder dislocates with iron bar

3 sets 8,6,4 with timed 60 sec. rest of:
Front Squats
Power Clean
Military Press

DB Windmills: 1 set each side.

Cold War Scout
05-12-2007, 09:59 AM
May 12th:
- Weight vest routine using a variety of 40 pound weight vest, 2x10 lb. ankle weights, 2x10 lb. Heavy Hands for weighted resistance. 31 exercises total.

Vektor40
05-12-2007, 12:33 PM
12 May

1,6 km run
1,5km row
3 x 25 push ups
3 x 15 box jumps
3 x 25 crunches
3 x 10 pull ups
30 second rest between sets
5 minutes of stretching

atrox_vis
05-12-2007, 05:16 PM
Grabbed the Akita and We went for a long run at the Manassas BattleField Park.

Gabriel Suarez
05-12-2007, 05:47 PM
50 pullups in sets of ten
Rotator Cuff Work
KB Snathces
Ab wheel

JohnH11B
05-12-2007, 07:26 PM
5-12-07
Fished for 3 1/2 hours, then cleaned our catch:D
Hey, reeling in the lures and cleaning fish is hard work:eek:

unstpabl1
05-12-2007, 08:39 PM
Friday night

Regeneration series, myo fascile, contrast shower

May 12

AM Movement prep series, myo fascile, contrast shower

Rough work day. Caddied 2 bags approx 70lbs + 2 other guys on a cart. We flew around the course. The group behind us was 3 full holes behind by number 10. 18 in under 4 hours. I'm beat and hurtin'.


PM Regeneration series, myo fascile, contrast showers


diet is 4 days on track. Basic map is Meat,eggs, leaves, berries(fruit). I'm drinking 1 32 ounce bottle of gatorade., which has less sugar and calories than a 20 oz bottle of Sprite. However, when caddying I always drink a can of gatorade on both Nines. I get headaches when I don't

Cold War Scout
05-13-2007, 09:43 AM
May 13th:
50 Manmakers.
- 40 with 2x40 lb. dumbbells
- 2 with 2x55 lb. dumbbells
- 8 with 2x30 lb. dumbbells

These Manmakers are pretty friggin' challenging.....

Added 30 burpees.

Added some metal pipes power swings and siniwali, followed by machete siniwali, and closed with some sticks siniwali.

Southern Gunman
05-13-2007, 11:43 AM
Janda sit-ups
5 sets cleans w/53lb KB
5 sets military press w/53lb KB

atrox_vis
05-13-2007, 03:46 PM
Worked 90 minutes of Pankration Strikes with Hands, Elbows, Knees, & Feet. Worked on both Heavy Bag & Pads.

Gabriel Suarez
05-13-2007, 03:57 PM
Shoulders are acting up again so no weights for a week.

Pullups sets of ten
Ab wheel sets of ten
Some rotator cuff work to loosen up
45 minute run with new Kifaru pack - lightly loaded (courtesy of Dan-O)

michael
05-13-2007, 04:14 PM
5/13

8 sets of pull-ups, 8-10 reps per set
4 sets of KB squats

2+ hours of lawn mowing and moving brush.

unstpabl1
05-13-2007, 04:43 PM
Sunday
Morning Movement prep series
Evening Regeneration series Plus Tennis ball torture

Much needed day of rest

Liberty or Death
05-14-2007, 12:49 AM
Six hours of live fire practice with M1A and Glock.

Everything from CRG/RGF drills up close to ambi rifle handling/snap shooting at 25 yards to shooting at 100 yards from basic firing positions (prone, sitting, squat, kneeling, offhand).

Only loaded my mags w/ 5 round max. to ensure that I would be forced to include reloading drills from each firing position as well as transition to sidearm when up close.

Just now completed the day w/ 3 sets ea:

- single arm dumbbell row
- bent over rowing
- KB halo
- KB swing
- KB press
- seated dumbbell curl
- wrist curl

unstpabl1
05-14-2007, 08:51 AM
AARRGGHHh:(

3rds

250 Rope Jumps
30 Burpees
250 Rope Jumps
30 Sit Ups
250 Rope Jumps
30 Squats

I got up jumped outta bed and started this

I completed only
1 complete round.250 rope turns, 15 burpees
This kicked my asterisk:mad: 45 minute time limit

Cold War Scout
05-14-2007, 11:10 AM
May 14th:
- Barbell/dumbbell/ankle weights. Did 4 quadruplets of military press, back squats, squat cleans and dumbbell sit-ups. Did one triplet of clean and presses. Added some Captains of Crush # 3 hand grip squeezes, 1 set of biceps curls, and 3 sets of leg raises wearing ankle weights.

JohnH11B
05-14-2007, 03:23 PM
5/14
Stretch
5 sets of 10 benchpress
6 sets of 10 curls
5 sets of 10 lateral pulldowns
3 sets of 10 situps on the incline

atrox_vis
05-14-2007, 03:31 PM
2500 Meter Row
Ash - 9:45.9
Dino - 9:52.8

Couplet One - 5 Sets
5 Power Snatches (Ash - 5/135Lbs Dino - 5/185lbs)
10 Sledge Hammer Strikes with 16 Pound Hammer - Each Side

Couplet Two - 5 Sets
5 Back Squats (Ash - 5/225Lbs Dino - 5/315Lbs)
10 Box Jumps with 36" Box

Couplet Three - 5 Sets
20 Knees To Elbows
20 Roman Chair Sit-ups

michael
05-15-2007, 01:50 AM
5/14

Not much, just 8 sets of bench presses--heavy, with lots of rest in between sets. Also, about an hour of walking.

crebralfix
05-15-2007, 06:58 AM
Friday's Workout:

50 jumps onto a huge tire
50 kettle bells
50 kettle bell raises (just hold them in a squat and stand up)
50 of something else I cannot remember, but it was hard

crebralfix
05-15-2007, 06:59 AM
Deadlifts (done in 17:40):

20 at 95
15 at 115
10 at 135
5 at 155
10 at 135
15 at 115
20 at 95

Row 2500 meters (12:19)

Yeah, that's 95 deadlifts. I cannot sit today.

Cold War Scout
05-15-2007, 10:34 AM
May 15th:
- Clubbells. 27 different exercises. Stuck to the Circular Strength Training exercises promulgated by Sonnon. Did not add the other ones I came up with that work out all the muscle groups, so this was pretty much just an upper body workout for all practical purposes.

unstpabl1
05-15-2007, 11:58 AM
May 15

No workout, gout :(