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JohnH11B
07-14-2007, 07:34 PM
I can vouch for that. My back doesn't hurt anymore. Also forces me to do more pushups than I used to do.
Todays workout was kind of fun. Tons of swimming. Not just playing in the pool, swimming. Good cardio workout.

drake495
07-14-2007, 08:24 PM
P.S. I remember your post about Missouri State some time back....:)

I was in such a hurry to graduate back then. Now that I'm a real adult I miss the easyness and mostly carefreeness of college. I told my brother who goes there now that it's ok to be on the 5 year plan or longer. 4 years went by way to fast.

Best college memory: CRG I in April 06! Worst sunburn I ever got in two days time.:p

On the actual thread topic: From january through April I was doing a decent amount of cardio, and then got busy and stopped for about 3 months. I used to be able to hop on the treadmill and run 2 or 3 miles no prob. Today I started getting winded at just over 1 mile. Gotta build it back up.

Wolfe
07-14-2007, 09:41 PM
7-13-07

Triplet #1 Repeat 5 times

Zercher Squats 5 reps
DB Thrusters 10 reps
Pull Ups 15 reps

Then: 50 Manmakers (a near religious experience)
__________________________________________________ _____________

7-14-07

5 Rounds with 1 minute rest between rounds of:

1 minute 53 lb kettlebell swings-American Style
1 minute on heavy bag-hands only-knockout hits
1 minute of Burpess
1 minute on heavy bag-Elbows and Knees
1 minute explosive dumbell clean and press with 45lb DB.
2 minutes tracing alphabet in the air with 3/4" pipe-both hands-keeping in a guard postion.

Dino is a sage. This program is changing me.

Cold War Scout
07-15-2007, 08:38 AM
Was for me! You see the kind of stuff Dino has me doing on a daily basis!
And, I gotta say I feel better this morning for having done that yesterday!

And, that's what it's all about!;)

You like looking in the mirror and seeing "Big Papa Pump" looking back?

Cold War Scout
07-15-2007, 12:22 PM
July 15th:
- 100 burpees for time. My time sucked so I will keep it to myself. This is the first time I ever timed myself though so now I have a sense of what is needed and how to maybe approach it better. 97° in the sun at 3PM did not make a positive contribution to the effort.

peregrine
07-15-2007, 02:45 PM
Today
5rds
5 dead
10 bench
15 push press

5rds <90sec rest
25 db swing
800m run

The push presses got to feel really heavy after the bench.
I'm feeling a second wind on the second group of exercises, usually around the 3rd round. It goes from everything hurts and i'm sucking wind to wow i can open the throttle up and start running faster or pumping more reps.
I just keep thinking about those girls on teamruthless smoking me during my sets and i push it harder.

I was worried about the back pumps then run as i've had some issues in earlier routines, but i seem to be acclimating. I grudingly used a neoprene waistband during my runs to see if that would help. It did or i am just getting used to the pump and run. I will now try the runs without the waistband to see if it goes ok.
On a sidenote i had to get my neck realigned by my shiatsu guy as i must've slept wrong last night and the grappling on friday. The grappling always does it to me. Good thing the realignments are free by my buddies. On a side note those foam rollers work really well for spinal work too.

Jack Rumbaugh
07-15-2007, 02:46 PM
Just took a bit of a bike ride. Will play with kettlebells later.

JohnH11B
07-15-2007, 05:46 PM
Day of rest for me, but I did mow my neighbors yard. It was only 91 today, not 95. Sweat was the same though:cool:

Cold War Scout
07-15-2007, 07:20 PM
Sure it did! Now, you'll be tan and buff! :D

You of all people know how that little bit of extra sun and heat just drains you at a more exponential rate.

I now know if I had done a few more reps in a few more sets, I could have easily eliminated one entire set.

I hope to do this again and get better.

Wolfe
07-16-2007, 12:04 AM
7-15-07

Warm up:
Halos, swings, boot strap squats, windmills, bench ,power clean

Triplet Repeated 5 times
Deadlift: 5 reps
Bench :10reps
Push Press: 15 reps

5 rounds of
800 yd run
53lb Core Busters

I was whooped after this. 2 more days to go until a rest.

crebralfix
07-16-2007, 04:57 AM
I have missed posting the last few workouts, but my wife and I haven't missed any appointments at Team Ruthless.

Yesterday, I was really proud of what my wife accomplished:

5000m row

Alternating kettlebell swings and burpees 10 to 1, 1 to 10. This was her first time for such a workout.

My workout:

1/2 mile run
50 wall balls (20# ball)
50 slam balls (25# ball)
50 jumps
5000m row

ACMM
07-16-2007, 06:11 AM
For Breakfast I did:
Swam Laps 30 min.
DL 135x10, 225x10, 315x12, 315x5
Pull-ups 4 sets 10,8,6,6

For Lunch I will do:
4 x 10 reps

Exercise 1: Burpees
Rest 30s between sets.

Exercise 2A: 2 count DB Thrusters
Rest 30s before moving to 2b.
Exercise 2B: 1 minute Squeeze DB Swings
Rest 30s before moving to 2c.
Exercise 2C: 20s jump squats; 20s squats; 20s squat and hold
Rest 30s before repeating the 2A-2C cycle.

Exercise 3: (for time: 3 x 30s each) - Prone Plank, DB AB Twister
Rest 30s between each set.


WOOHOO! Is it lunch time yet? :D

michael
07-16-2007, 10:13 AM
7/16

4 rounds of:

Bench press
Pull-ups
KB deadlifts

Followed by combatives on BOB and my wavemaster bag.

Cold War Scout
07-16-2007, 01:06 PM
July 16th:
- Barbell/dumbbell/ankle weights mix: 13 different exercises. 32 total sets.

Went heavier this time than usual on the barbell. Could not do many power cleans or squat cleans though because my left elbow is bothering me a little today (tendonitis). Good workout but not excessive, which is fine with me because I am kinda sore from yesterday's burpees for time.

Cold War Scout
07-16-2007, 02:39 PM
July 16th

10 Manmakers
20 DB Snatch, each side
30 DB Power Cleans
40 DB Thrusters
50 Burpees


Then back down the chain.

Time: 34 m, 49 s.....good, or bad. I finished and lived to tell about it! LOL

Sometimes that's all I get to feel good about also.....

Wolfe
07-16-2007, 09:00 PM
7-16-07

Kettlebells

Snatches 20 reps each side
Cleans 30 reps each side
Thrusters 40 reps each side
1 arm swings 50 reps each side
Thrusters 40 reps each side
Cleans 30 reps each side
Snatches 20 reps each side

Fourth day in a row of Dino workouts. One day to go.

Wolfe
07-17-2007, 07:32 AM
Awwwww, c'mon! Do at least six days! :D

Thanks........ Dino promised I would be "busted up" after today.

Wolfe
07-17-2007, 09:22 AM
I'll tell you what CWS told me. If you can get past the first two weeks of Dino's workouts, you pretty well have it whipped!

He's still trying to kill me, and it ain't working!:D

I am right at two weeks, although it seems more like a month, and I feel stronger and in much better shape than two weeks ago.

Cold War Scout
07-17-2007, 11:26 AM
July 17th:
- Clubbells. 37 different exercises. 38 total sets. Did my "lighter weights" program.

* Day 114 in a row of some sort of substantive workout.

zen4
07-17-2007, 04:34 PM
Second Kettelbell workout today.... taking it slow and learning the moves.....letting the back get used to the routine......a little sore today on the low back.........but its good stuff along with other cross-training....... Love the thought that I don't have to go to the gym.............:D

Cold War Scout
07-17-2007, 04:37 PM
YOU GO, MAN!!!! CWS, you've inspired me to do something in the way of a workout every day! Thanks!:D

I suspect it won't be long before you are the new record holder.

Cold War Scout
07-17-2007, 05:59 PM
LOL! I doubt that, Bro! In the first place I have a couple years on you!

And, my new kettlebells arrived this evening. I called Dino and told him I had to do some growing before those suckers will fit me!:eek:

I can just imagine what trials and tribulations await me now!;)

What poundage did you get delivered today?

Where did you get them from?

Wolfe
07-17-2007, 06:02 PM
7-17-07
Couplet : alternating no rest
Bench Press
15, 14, 13, 12……….1

Kettlebell Swings 53lb.
1, 2, 3, 4, 5, 6………15

Completed workout as Rxed

Extra Credit Couplet: 3 repeats no rest

10 Pull Ups
10 Bench Jumps 22"

5 Days of Dino in a row under the belt. Now I'm off for 4 days of vacation with my family.

peregrine
07-17-2007, 10:20 PM
Workouts have been going really well and continue to challenge me.

I did screw up big time doing db swings by standing 45degrees to a mirror and watching my form like I do in sldl to check I'm pivotting at the hip. This and working in a confined space under my house threw out my neck and thoracic on sunday. My newbness. I've gotton away with it doing 30reps or so db swings, but not 125. My form was perfect except I was
looking sideways at the mirror which probably put excessive strain on the neck tissue.
wtf was I thinking? total moronic. well 5 deep tissue massages and adjustments and I feel 90% or so now and will feel better tomorrow. I'm going to hit it light on iron tomorrow, but I will push myself then stretch in the sauna.

Kobra
07-17-2007, 10:27 PM
Workouts have been going really well and continue to challenge me.

I did screw up big time doing db swings by standing 45degrees to a mirror and watching my form like I do in sldl to check I'm pivotting at the hip. This and working in a confined space under my house threw out my neck and thoracic on sunday. My newbness. I've gotton away with it doing 30reps or so db swings, but not 125. My form was perfect except I was
looking sideways at the mirror which probably put excessive strain on the neck tissue.
wtf was I thinking? total moronic. well 5 deep tissue massages and adjustments and I feel 90% or so now and will feel better tomorrow. I'm going to hit it light on iron tomorrow, but I will push myself then stretch in the sauna.

OUCH!!! Been there done that. I did it with upright rows back when I was working out like a pussy. It will go away fairly quickly. Just don't turn your head so it hurts, pop some muscle relaxers at night if you have them, and man-up for your workout. ;-) God bless America!!! Welcome to the club!

unstpabl1
07-17-2007, 10:37 PM
Peregrine

i kinda did the same thing on DB swings, dodging a dropped plate and set the db down outside my feet pulled something in lower back. Working thru it helped more than resting it. Sounds odd I know

I did learn a lesson about eyes forward and respecting Dino's focus on structure

Sorry I didn't get to the Gathering to meet ya

Mike

Cold War Scout
07-18-2007, 04:18 AM
I have learned the hard way over the years to never turn my head when doing any exercise. Nor to swat at a bug.

Cold War Scout
07-18-2007, 07:01 AM
I'll tell you what CWS told me. If you can get past the first two weeks of Dino's workouts, you pretty well have it whipped!

He's still trying to kill me, and it ain't working!:D

Another "two weeks phenomenon" I have seen a number of times over the years is the one of a guy or gal who has worked out 3 times a week for 2 weeks, after not doing jack for years, being unhappy with the fact that they have not lost any weight. As if that is the single defining value that exemplifies success or not. Of course their naysayer friends will say "see I told you exercise was useless." "You're just big boned and there ain't nothing you can do." Only dieting will help you lose weight." Yada, yada.

After 2 weeks the right questions to be asking yourself are:

- Other than some muscular aches and pains, do I feel better?
- Do I look healthier (e.g. less pale and drawn)?
- Am I eating better (you can't work out every other day for 2 weeks and still be living off of pretzel rods)?
- Am I getting better sleep?
- Do my clothes fit a little more loosely?
- Am I able to do more of some things now than I was on day one?
- Can I actually do complete and more "perfect" reps of an exercise (e.g. burpees), when on day one I could not even kick my feet back or spring to my feet?

Focusing solely on how much weight one may have lost, as the indicator of success or not, is simply too narrow-minded an approach.

michael
07-18-2007, 07:43 AM
7/18

3 rounds of:
KB clean and press
V situps (weighted)

3 rounds of:
DB military press
BW dips
BB curls

Followed by: Tabata squats

Cold War Scout
07-18-2007, 08:37 AM
July 18th:
With 40 lb. weight vest:
- 12 trips down and up "Crack Ho" hill. Time approx. 44 minutes.

P.S. I forgot to mention the AC unit went out last night. It was such a pleasure to return home to a house that was 83&#176; inside, when it was only 82&#176; outside.

drake495
07-18-2007, 09:05 AM
july 16th

3 sets chest press
3 sets shoulder press
4 sets bicep curls
3 sets triceps
3 sets of seated rows
3 sets db thrusts
3 sets calf raises
short run on the treadmill

July 18th
same thing as monday.

After not having done legs in forever I was barely able to walk up and down stairs and sit down after doing db thrusters on monday. Man those are a good workout.

JohnH11B
07-18-2007, 03:24 PM
7-18
80 body weight squats
80 pushups
50 curls
50 triceps pushdowns

Kobra
07-18-2007, 06:32 PM
Rosemary's Baby:

Triplet One (5 Rounds):
400 meter run/sprint
25 barbell thrusters
3 minutes heavy bag all out
2 minute rest

Triplet Two (5 Rounds):
10 hang cleans
10 36" box jumps
10 weighted burpees

Got the first trip done in 48 minutes. The second trip took me 67 minutes. I was frickin' a puddle of sweat. I need to ask if you guys sweat like crazy. I literally look like I've been out in the rain. If I sit on a bench I leave a wet spot. There is a constant drip off of my nose and I go through about 5-6 12 oz bottles of water during my time. Alot of the water gets drooled or coughed out as I cough and choke it down here and there. It's pretty disgusting.

My wife actually got this one done a bit faster than me. The first trip she finished in 48 minutes with me, but the second she finished in about 55 minutes. I'm proud of her and her body is definitely changing. In two weeks she's dropped 4 pounds but has become stronger. What is most noticeable is that her body looks different. Her shape is different. Very cool. :D

Cold War Scout
07-19-2007, 12:21 PM
July 19th:
Kettlebells workout. Mostly double kettlebells.
- Double kettlebells: 16 different exercises, 23 total sets.
- Single kettlebells: 2-handed swings, 4 sets; 1-handed swings, 4 sets.

Total of 18 different exercises and 31 total sets.

JohnH11B
07-19-2007, 03:06 PM
7/19
60 body weight squats
80 pushups
50 lateral pulldowns
40 curls
And for anyone that cares, my back still feels great.

Kobra
07-19-2007, 03:22 PM
Revenge of the Cheerleaders:

Platform Kicks--5 different kicks/3 minutes per leg=10 sets/3 min per.

We were supposed to use the bag for the next drill. 5 x 3 minutes of ground and pound. Unfortunately the gym was holding their kids daycamp today in the bag room. I did consider going skyguy on the rugrats but realized that such an act and attitude is the pussy way to go. I just don't have the mountain viking in me for that.

So, we adapted and overcame:

1 minute holds on the hip abduction machine alternating with knees to elbows for a minute. We did that for ten minutes and then ran a quick 800 meters. My conditioning is improving greatly.

Cold War Scout
07-20-2007, 04:31 AM
July 19th

4 sets of:

0.5 miles on the Elliptical Machine
25 Pull downs
25 Bench Press

Kicked up the weight each set.

Me and Mama walked about 2 miles to Ben&Jerry's, had a waffle cone and walked back. That wiped out about half the calories of the ice cream. My first indulgence in 10 weeks. It didn't hurt me a bit! :p

That's part of the pleasures of working out. You can live life, and not obsess over indulgences. Hell, indulgences are part of my lifestyle. Working out mitigates the negative consequences of indulgence.

Cold War Scout
07-20-2007, 08:49 AM
July 20th:
Weighted resistance calisthenics regimen supplemented by variations of 50 pound weight vest, 2x10 lb. ankle weights, and 2x10 lb. Heavy Hands.
- 17 weight vest based exercises done as close to non-stop as I ever have been able to do.
- 15 ankle weights centered exercises. Done in 2X quintuplet supersets, 1X triplet superset, 1X double superset.

Kobra
07-20-2007, 02:35 PM
Kobayashi Maru

10 turkish get-ups (one arm at a time)
20 dumbell snatches (one arm at a time)
30 dumbell cleans (one arm at a time)
40 dumbell thrusters (one arm at a time)
800 meter run
50 man makers
800 meter run

45 min time limit.

I thought I did pretty well getting up through 25 man makers in 45 mins. Then Dino told me that he has cheerleaders who go up through it and then do it again in reverse in 45 mins (and you are supposed to run through it twice--the second time in reverse). I have a long way to go. I really need to push myself harder. I'm a proud man, but after today's performance I really have no basis for it. I ain't givin' up though. Onward and upward! I finished the forward through workout in an hour.

peregrine
07-21-2007, 11:39 AM
My upper neck was still a little 'testy' when i tried workoing out earlier this week, so i took some days off.
I am behind schedule in the workouts but i will make do.

This morning i will do the
5rds/2min rest
triplet 001
400m run
25db thrusters
3min heavy bag all out/all weapons

3-5min lull/rest

triplet002
10 powersnatches from hang
10 broad jumps
10 weighted burpees

tomorrow will be

'revenge of the cheerleaders' kicking routine

Jack Rumbaugh
07-21-2007, 12:06 PM
Today's activity is moving all my crap out of the garage, scrubbing the floor, and moving all my crap back into the garage. If I feel up to it, I'll hit the kettlebells tonight.

Cold War Scout
07-21-2007, 12:25 PM
July 21st:
Short and sweet. 125 dumbbell thrusters with 2x40 lb. dumbbells.

peregrine
07-21-2007, 02:24 PM
Today's activity is moving all my crap out of the garage, scrubbing the floor, and moving all my crap back into the garage. If I feel up to it, I'll hit the kettlebells tonight.

haha those workouts aren't nearly as fun as Dinos.

Kobra
07-21-2007, 02:28 PM
July 21st:
Short and sweet. 125 dumbbell thrusters with 2x40 lb. dumbbells.

5 x 25 or all in one shot? ;)

michael
07-21-2007, 07:27 PM
7/21

4 rounds of:
Pull-ups, various hand positions
Bench press
V situps

3 rounds of:
Rows
Bicep curls
DB incline press
BB shrugs

Tabata squats
10 minute stretch

Cold War Scout
07-21-2007, 07:27 PM
July 21st


No workout today. Just a lot of swimming in the Gulf and driving a bodyboard! :D

Exercise is not always a formal workout.

Cold War Scout
07-22-2007, 10:45 AM
July 22nd:
Burpee/"Manmaker" supersets (experimental):
- 7 supersets with 2x30 lb. dumbbells.
- 6 supersets with 2x40 lb. dumbbells.

Total of 13 supersets.

As always, since my numbers were pathetic, I will keep them to myself. But this combo was also not especially easy. Almost every set, which I admit I took it somewhat easy doing because I did not want my heart to explode, still left me dripping sweat and sucking wind.

Wolfe
07-22-2007, 08:11 PM
7-22-07

Back from vacation-back to work with Dino.

"Nasty, Brutish and Short"

KB 2 arm Swings ( over the head Ruthless style) 53lbX 50reps
25 yd, 50 yd and 100 yard sprints
KB Snatches 53lbX 25 reps each side
25 yd, 50 yd and 100 yard sprints
KB Clean and Push Press 53lbsX 25 each side
25 yd, 50 yd and 100 yard sprints
KB alternating one hand swings 50 per side X 53lbs
25yd, 50 yard and 100 Yard sprints

Walked 20 feet between 25, 50 and 100 yard sprints. Recovery was the walk back to the start.

Time: 29:57

michael
07-23-2007, 08:26 AM
7/21

Edited: W/O change

4 rounds each of:
KB clean and press
KB swings

atrox_vis
07-23-2007, 11:47 AM
Training Session #01
Snatches
8 x 2 (Max Double - 235Lbs)
Snatch High Pulls
5 x 5 (Max Set - 350Lbs)

JohnH11B
07-23-2007, 01:39 PM
7/23
100 pushups
60 curls
50 body weight squats
30 lateral raises

Edit:After posting I felt good, so I ran a mile and a half. Only 90 degrees so it wasn't that bad.

Cold War Scout
07-23-2007, 02:14 PM
July 23rd:
- Dumbbells/Clubbells/ankle weights mix: 21 different dumbbell exercises (23 total sets). 10 different Clubbells exercises. 7 different ankle weights exercises. Total of 40 sets in the workout.

peregrine
07-23-2007, 11:25 PM
sun
did the
triplet 400run/thrusters/bag

triplet hangs/jumps/burpees

mon
kicking routine
3min rds x 5rds ground and pound.

My trapezius and neck feel so much better. When i sleep i concentrate on stretching my spine and neck from toes to head.
I know i had a long break so i should feel good, but i felt like Mark Coleman doing gnp.

Cold War Scout
07-24-2007, 10:21 AM
July 24th:
- "Kettlebell 200." 50 2-handed swings (KB70), 25 each clean and press (KB70), 30 each snatches (KB62), 25 each cleans (KB88), 50 get-up sit-ups (KB53), 20 each "Halos" (KB62).

I still can't figure out how to keep my Depends from getting soaking wet squishy....

Cold War Scout
07-24-2007, 01:30 PM
July 24th

2 Armed KB Swings
KB Squat Cleans/Push Press

Progressions 10/1-1/10

CWS' workout makes me feel like wimp!:rolleyes:

Bullsh!t. I didn't say what my time was doing it!

Kobra
07-24-2007, 02:03 PM
3 snatches/2 overhead squats=1 rep x 5
400 meter sprint/run
25 One/Two Punch to Sprawl
5 Rounds

25 Burpees
25 Floor Press
25 Backsquats
5 rounds

Over two frickin' hours. Slackin'. Dino's a ******! ;)

Kobra
07-24-2007, 06:30 PM
3 minutes on the bag
1 minute 60lb. dumbell swing
x 3

3 minutes on the bag
1 minute dumbell thrusters 35 lbs. (a bit too light--getting stronger)
x 3

3 minutes on the bag
1 minute dumbell squat cleans
x 3

We got kicked out of the bag room because a "yoga stretch :confused:" class was beginning. So, we sprinted/ran for 3 minutes and shadow boxed to simulate the bag time. Good workout.

bae4
07-24-2007, 08:29 PM
5 rounds of:

400 meter run

12 manmakers

austin
07-25-2007, 06:25 AM
4 x ( 15 MM w/ 30# dumbbells + 40 Inclined situps + 30 reps leg extension )

10 burpees to finish

WHY does this hurt sooo much?:eek:

Cold War Scout
07-25-2007, 08:54 AM
July 25th:
Exercise contraptions and sports specific devices workout routine. 42 different exercises.

Off to Europe for 3 weeks in a couple of hours! I deserve a vacation after working so hard at retirement all year...

michael
07-25-2007, 10:39 AM
Off to Europe for 3 weeks in a couple of hours! I deserve a vacation after working so hard at retirement all year...

You have such a rough life.:rolleyes:

That's okay, you've earned it and I hope you have a great trip. I assume you're going to be doing some AMOK while there?

Wolfe
07-25-2007, 05:32 PM
7-25-07


"S#*t Rolls Down Hill" (or Dino had a bad day and passed it along)


couplet 1- repeated 3 times;
3 minutes on heavy bag
1 minute 53lb. KB Swings


couplet 2-repeated 3 times;
3 minutes on heavy bag
DB squat clean & press 1 minute.


couplet 3- repeated 3 times;
3 minutes on heavy bag
53lb KB Clean and Squat 1 minute


Rested and then did 200 Burpees.


The first 100 were over in 16:01 and the second 100 took me 21:41. I think I may have gone from Burpees to Burpettes or maybe just
Burps by the end.

Cold War Scout
07-26-2007, 10:03 AM
July 26th in Europe:
Did 21 rubber tubing exercises. Hope to hit a real gym tomorrow.

Cold War Scout
07-26-2007, 10:04 AM
Rested and then did 200 Burpees.


The first 100 were over in 16:01 and the second 100 took me 21:41. I think I may have gone from Burpees to Burpettes or maybe just
Burps by the end.

That's awesome.

michael
07-26-2007, 10:40 AM
7/26

4 rounds of:

Bent over BB rows
BB squats
Bicep cable curls

Wolfe
07-26-2007, 10:44 AM
Quote:
Originally Posted by Wolfe
Rested and then did 200 Burpees.


The first 100 were over in 16:01 and the second 100 took me 21:41. I think I may have gone from Burpees to Burpettes or maybe just
Burps by the end.

CWS wrote:

That's awesome.

Thanks. I'm still feeling it hours later. After the workout, I had about 3 hours and then I was off to the airport to unload planes for 3.5 hours. The last hour at work was pure zombie mode. These workouts are having a profound effect on my body and mindset. Have a good time in Europe-lucky dog!

JohnH11B
07-26-2007, 02:29 PM
7/27
100 pushups
70 body squats
60 curls
60 lateral raises
and never enough time:mad:

Gabriel Suarez
07-26-2007, 03:04 PM
I haven't been posting as much on this but thought I'd catch up. For the past couple of weeks I have been alternating between

a). Fast run for 2-3 miles at 6000 feet (I won't post times but will say it is almost at puke levels)

b). Powerlifting consiting of Pullups/Push Press/Squats/Power Cleans/Deadlifts

c). Kettlebells consisting of USA Swings, DARC Swings and Snatches for multiple sets.

Kobra
07-26-2007, 03:55 PM
Reversal Of Fortune

As Fast As You Can Go!!!!!!!!!!!!!
10/1/10, 9/2/9, 8/3/8...3/8/3, 2/9/2, 1/10/1

Barbell Thrusters - 135Lbs
DeadLifts - 275Lbs
Barbell Push Press - 135Lbs

Two words: NO FUN!

6Gunner
07-26-2007, 09:21 PM
Okay....as I mentioned elsewhere I just signed up with Dino at Team Ruthless in the name of getting myself back in shape again for the first time in.... well, let's just say it's been a long time since I was really in shape. I've rationalized it and convinced myself I was in better shape than I was; and reality is setting in at an almost painful level.

Enter Dino....

For starters, if you are thinking about getting into shape, talk to this man. He is enthusiastic, encouraging, and helps you to be excited about the possibilities inherent in choosing the path towards a Warrior's level of fitness.

To start, he assigned me to complete a basic fitness evaluation and report the results to him. The results were....uh.....NOT encouraging. Nevertheless, he bucked me up and created a program for me based on where I was, advising me on what dietary steps to take to help accelerate the process.

Today, I did the first workout. He assigned me a program of chilling simplicity and misleading ease; one so short and simple I kind of got a bit injured of pride. CERTAINLY I could handle more than THIS....right....?

I had 45 minutes to complete my assigned rounds. I warmed up on the seated rowing machine; a simple 500 meters. Cake.

From there I did a set of 30 2-arm Dumbell swings with just 35 pounds (35 pounds?? Come on, I bench over 350 pounds and you want me to use just a 35 pound dumbell?). Then back on the rower for another 500 meters. Then 30 pushups. Then another 500 meters. Then 30 Dumbell thrusters with just 25 pounds. Then 500 meters. Then 30 situps. Like I said: Cake.

Except that when I got to the 500 meters after my 30 pushups I noticed my torso was soaked in sweat, and that my knees quivered a bit as I stood up. I finished the 30 dumbell thrusters only with difficulty, and had to take a moment to gather myself (PC-speak for I was trying not to throw up). The last 500 meters again seemed easy until I stood up... and now my legs were flatly rebellious at the thought of standing. The 30 situps? Don't laugh; I haven't done full-range situps in a long time in favor of crunches...and I couldn't get the full 30.

In the end, I walked out of the gym shaken and weak. It is horrifying to be slapped in the face with just how horribly inadequate your conditioning is after you've spent years saying "It's not that bad...and look how much weight I can lift!"

Gang, again, Gabe Suarez pointed out something very profound to me: the "whole arsenal" includes the most basic weapon you have: your body. If it is not trained to the highest level of fitness possible for you to achieve then you are not anywhere near as well-prepared as you might think you are. It was Gabe who suggested talking to Dino, and I am very thankful I have done so.

I aspire to be a warrior. I'm not there quite yet, but Dino is helping me start the journey up the path; and I'm grateful. A bit winded and sore, perhaps....but grateful. ;)

unstpabl1
07-26-2007, 11:06 PM
6 gunner good for you. Dino is an excellent trainer. You will learn alot and be totally supported by him and Team Ruthless, local, long distance and even outsiders like me

mike

Cold War Scout
07-27-2007, 04:52 AM
July 27th:
Did a dumbbells based workout at Squash City gytm in Amsterdam. Pretty nice gym. Only 8.50 Euros for the day. All I remember doing is 1 set of military presses; 5 sets of thrusters; 3 sets of clean and press, snatch, 1-handed swing and wrist curl combos; 3 sets of situps, 3 sets of high windmills, 3 sets of power clean thrusters; 35 burpees.

michael
07-27-2007, 08:54 AM
7/27

KB workout

Snatches, swings and clean and presses. Lots of 'em.:D :D

Kobra
07-27-2007, 02:49 PM
Active Rest Day:

3 pieces of pizza with the works and 3 beers. I'm beat. :D

JohnH11B
07-27-2007, 04:44 PM
7/27
100 pushups
60 curls
60 lateral pulldowns
60 lateral raises
40 reverse curls

Wolfe
07-27-2007, 06:17 PM
7-27-07 More Dino Love
Triplet:
Barbell Power Cleans
Deadlifts
Barbell Push Press
Reps were:
10-1-10,9-2-9, 8-3-8.......... all the way to 1-10-1

I started the workout at 6:15 and finished, including cleaning up my play area, by 6:57.

I did the workout at the gym among the perplexed curlers and dudes doing flyes. Ended up feeling pretty good about the whole thing-and I didn't even feel up to doing it to begin with. I guess just showing up really is one of those secrets.

Wolfe
07-28-2007, 07:28 PM
7-28-07

Triplet repeated 5 times

KB Swings 53lb. X 50 reps
135 Lb Bench Press X 25 reps
Sit ups 50 reps

Kobra
07-28-2007, 08:03 PM
800 Meters
50 Squat Clean Thrusters
(4 rounds)

10 x 5 (Manmakers) Started at 35 lbs. worked up to 55 lbs. for the last 10.

I'm wrecked.

6Gunner
07-28-2007, 08:41 PM
Didn't get a chance to post yesterday, but Dino put me to work again.

I was supposed to do 5 circuits of :

5 Power snatches from the floor starting with 95 pounds
10 Barbell Floor Presses starting with 135
15 Burpees

Then row 250 meters, rest 30 seconds, then go again, for a total of 15 reps.

First problem reared up: an old rotator cuff injury in my right shoulder flared up, and prevented me from doing all five circuits. I got three, tried gutting through the fourth, and had to give up. The rowing finished me off, though, and I walked from the gym completely wiped.

6Gunner
07-28-2007, 08:50 PM
Today, Dino and I began the day discussing my shoulder, and he gave me a new workout to address it.

Dumbell Squat Cleans with 35 pounds
Body Rows
Turkish One-sided Get ups 20 pounds

Circuit went 10/1/10, 9/2/9, 8/3/8, etc.. down to 1/10/1.

Shoulder gave out again on the Turks; had to resort to doing my right handed stuff with no weight, but that didn't stop me from being completely wrecked. Body Rows were fine physically except for my horrid state of fitness. Managed to get to where I did 7, then died.

Long road ahead, but I can already feel my body trying to adapt.

Cold War Scout
07-29-2007, 04:25 AM
July 28th:
4 hours of AMOK! knife combatives training. Close in/kill zone work. Did 25 burpess after the session. Not really a workout per se, but sufficiently physical.

Am playing hooky from training today. Sun is out. It's a beautiful day. Gonna go hit the gym first.

Cold War Scout
07-29-2007, 06:33 AM
July 29th:
Did a dumbbells based workout at Squash City gym again. Today was 10 Euros (Sunday price). Did a couple of sets each of a bunch of different exercises. Good workout. Lots of sweat.

People at this gym still seem to be into sculpting. Guys doing military presses with 10K dumbbells. Pushups against a wall (probably because they cannot do any on the floor). Lots of metrosexual type exercises. A hard core gym might not do well over here without some hard core people willing to work out there.

michael
07-29-2007, 04:33 PM
7/28

4 rounds of:

Pull ups
V situps
BB curls
Dips

Followed by Tabata squats.

Kobra
07-29-2007, 05:59 PM
Deadlifts: 7 sets x 5 reps

225 lbs x 2 sets
275 lbs x 2 sets
315 lbs x 2 sets
365 lbs x 1 set

Clean to Press to 2 inch press: 7 sets x 5 reps

135 lbs x 1 set
145 lbs x 1 set
155 lbs x 1 set
165 lbs x 1 set
165 lbs x 1 set

Had to stop do to my shoulders no longer existing. I completely blame Dino. ;) I will say that I am getting VERY strong. A noticeable difference in my stability over even two weeks ago. I believe that if my shoulders hadn't already been fried from yesterdays workout that I would have been able to get to 185 lbs. on the clean and press. When I began this program only weeks ago, I struggled to clean 135 lbs. Thus, my form has improved along with my strength.

EDIT: I should also add that I am fascinated by the fact that I've lost weight and gained strength. I'm down to 223 lbs now. 2 weeks ago I was at about 227 lbs, and months before that I was at 236 lbs. Amazing!

JohnH11B
07-29-2007, 07:41 PM
7/29
Went to the gym today with both of my sons!:D Was I proud. I was showing them how to do different excercises, and watching them like a mama bear to make sure they were ok, but I managed to squeeze in 100 pushups, 60 situps and 50 curls. I think my oldest may turn out to be my new workout partner!

peregrine
07-29-2007, 08:50 PM
7/29
Went to the gym today with both of my sons!:D Was I proud. I was showing them how to do different excercises, and watching them like a mama bear to make sure they were ok, but I managed to squeeze in 100 pushups, 60 situps and 50 curls. I think my oldest may turn out to be my new workout partner!

That sounds awesome, a nice way to bond and stay in touch with your child.

6Gunner
07-29-2007, 11:34 PM
I should also add that I am fascinated by the fact that I've lost weight and gained strength. I'm down to 223 lbs now. 2 weeks ago I was at about 227 lbs, and months before that I was at 236 lbs. Amazing!

Outstanding! Good job!

Today was an "off" day. At Dino's suggestion it was an "active rest" day. No set program, just every time I thought about it, do 5 bodyweight squats. At midnight I finished 170 for the day.... not as many as I'd intended, but my legs - while not exactly "wrecked" - do feel like they've been worked.

Cold War Scout
07-30-2007, 06:42 AM
July 30th:
I am in Helsinki now. Despite the fact that the hotel fitness center basically sucks I wound up having a decent workout nonetheless:

- Using Precor weight machines: 4 sets chest presses, 3 sets lat pulldowns, 3 sets triceps presses, 3 sets leg extensions, 3 sets leg curls (that was all the machines they had). Using rubber tubing: 100 military presses, 100 crunches, 100 squats, 100 seated rows, 50 thrusters, 50 curls. Broke a good sweat.

austin
07-30-2007, 09:35 AM
7/29
Went to the gym today with both of my sons!:D Was I proud. I was showing them how to do different excercises, and watching them like a mama bear to make sure they were ok, but I managed to squeeze in 100 pushups, 60 situps and 50 curls. I think my oldest may turn out to be my new workout partner!

My nephews came to visit for a week. We ran 2 miles every day and did Manmakers and Burpees and then swam laps. Boys love this stuff.

michael
07-30-2007, 04:18 PM
7/30

4 rounds of:

Bench press
KB deadlifts
Upright rows

Wolfe
07-30-2007, 07:08 PM
7/30/07

Three rounds

One Round is equal to:
Run 400 Meters
25 x 1 - 2 - Sprawl
3 Minute Round with all weapons and Full Power
Rest 1 Minute and then repeat

Under the weather today. Cut down on the number of rounds to help fight the bug.

peregrine
07-30-2007, 09:13 PM
800 Meters
50 Squat Clean Thrusters
(4 rounds)

10 x 5 (Manmakers) Started at 35 lbs. worked up to 55 lbs. for the last 10.

I'm wrecked.

Did this today.
took me some time, atleast i didn't feel like throwing up, only my heart felt like i just took some epinephrine. I love how powerful i'm feeling hitting a bag or swinging a stick, though the workouts are near or the toughest i've ever done. My traps and upper back are beginning to have that powerful thickness that i relate to prowrestlers.
Tomorrow i am doing the 7setsx5 of dl and 7x5 clean to press with 2" press.


Question for people doing manmakers.

In the push up position are you doing a ROW or a modified REAR FLY?

The video link i've studied they are doing a rear fly to the 1 and 11 oclock. Thus if i go with the fly my db weight has to go down a huge amount vs a db row.

Kobra
07-30-2007, 09:21 PM
Did this today.
took me some time, atleast i didn't feel like throwing up, only my heart felt like i just took some epinephrine. I love how powerful i'm feeling hitting a bag or swinging a stick, though the workouts are near or the toughest i've ever done. My traps and upper back are beginning to have that powerful thickness that i relate to prowrestlers.
Tomorrow i am doing the 7setsx5 of dl and 7x5 clean to press with 2" press.


Question for people doing manmakers.

In the push up position are you doing a ROW or a modified REAR FLY?

The video link i've studied they are doing a rear fly to the 1 and 11 oclock. Thus if i go with the fly my db weight has to go down a huge amount vs a db row.

The Sonny P's are more like an anterior delt raise to me--11 and 1 o'clock. I do the regular old manmakers with the row. Tell me, how is breathing when you are doing those rows? ;-)

peregrine
07-31-2007, 10:20 AM
The Sonny P's are more like an anterior delt raise to me--11 and 1 o'clock. I do the regular old manmakers with the row. Tell me, how is breathing when you are doing those rows? ;-)

Thanks for the insight.
Breathing is tough, i'm mostly breathing at the bottom position in low squat after i snap from the push up position to squat. I use this as my recovery position when i need breaks and don't need to take a serious rest.

The breathing that i am having a harder time with is the thrusters when going for reps(like the sets of 50, had to break that down into 15 or so). Sometimes i catch myself holding my breath to eek out a few reps then it throws the whole sets breathing off. I try to do what is natural like exhaling on exertion, but the sets don't always work out that way.

On a side note awhile back one of our rookies leaned over to pick up an empty bucket and coughed mid lift. BAM... he threw out his back.

Cold War Scout
07-31-2007, 11:26 AM
July 31st:
- Using Precor machines: 3 sets of chest presses and 3 sets of lat pulldowns.
- 101 burpees
- Using rubber tubing: 3 sets of squats, crunches, military presses, and thrusters.

I found a real gym today. They even have Giryas )kettlebells). I guess when Russia is as close as it is to Finland, kettlebells are nothing strange. I paid for 3 days. Hope to use it tomorrow.

Kobra
07-31-2007, 11:35 AM
peregrine,
Breathing properly is something I really struggle with. My wife, who is doing this stuff with me, is always reminding me to breathe. I don't even realize that I'm holding my breath. The heavier the weight the greater my tendency to not breathe. I have a real bitch of a workout today--thanks Dino. I'll try and concentrate more on how I breathe.

I wanted to throw this out there as well. I'm in the market for some new sneaks, and I was curious what might be the best type of shoe--crosstrainers, running, etc... I think I'm going to begin taking my shoes off for the heavy lifts, and so I'm only going to wear them for the non-heavy lifting exercises. Any suggestions would be really helpful.

Thanks

Kobra
07-31-2007, 01:09 PM
I like Asics Crosstrainers! Good foundation and comfy!
Do they run narrow? I am a size 13 narrow with a high instep.

6Gunner
07-31-2007, 01:17 PM
Okay, I'm trying this again; tried to post it already and it went hinky on me. If it's a double post, forgive me one and all.

I am wrecked. Completely, utterly wrecked. I'm also depressed at just how thoroughly pathetic I'm proving to be in so many areas.

I was supposed to do:
Row 500 meters
50 Bodyweight Squats
Row 750 meters
50 DB Two-handed swings
Row 1000 meters
50 Situps
Row 750 meters
50 Box Jumps
Row 500 meters

For the most part, I got through everything; although I had to stop after the 1000 meters for a moment to stretch out my lower back, which was screaming. I then had to face how pathetic my core muscle strength is again as I groaned my way through 30 situps instead of the requisite 50, and I had to rest for a moment at the 20 rep mark to finish that much. The subsequent rowing only further wrecked my lower back, although the 50 box jumps were a fun reminder of my competition Olympic-style weightlifting days.

I'm irritated at myself that I've let my abdominals get so ridiculously weak in only three years. I've already informed Dino that I'll need help strengthening my abdominals back up again (whimper).

The battle continues....

austin
07-31-2007, 01:31 PM
Breathing is the key in aerobic sports. Breathing on time, everytime, without fail, deeply and consistently pays great dividends.

Most of the workouts listed on here are thought of as mildly anaerobic, but they are not. Lifting 60-150 pounds to 6 feet plus your body weight every few seconds is equivalent from the heart's perspective to running uphill at a moderate pace.

You are basically doing aerobics with weights.

There are three problems. One is getting enough Oxygen. Another is getting enough fuel. Another is staying cool.

What to do?

To get enough O's you need a certain amount of air brought in. You can either increase your breathing rate over time or increase the volume of each breath.

Its very hard for most people to breathe in when there is maximal effort occurring. This is why people exhale on a foot stroke or a row or a weight movement.

So you have to choreograph your breathing around these efforts and make each breath count more by making sure its not a shallow breath.

Working with a light weight to figure out your breathing breaks is one approach. And then maintaining your breathing discipline when you go heavier.

You can also get on an exercise bike or stairmaster and ride it up to a resistance where you are doing hard 45 breaths per minute or exhaling every time your left foot hits bottom and then leave the level of effort there for 5 minutes. When you can do this for 30 minutes and all you can think about is your breathing then you are getting good breathing discipline AND your heart/lungs/diagphragm are becoming trained.

( Something to keep in mind is that not being able to get enough breathing in may be a sign of a heart or lung problem. )

JohnH11B
07-31-2007, 01:39 PM
7/31
100 pushups
60 squats
60 lateral raises
50 curls

unstpabl1
07-31-2007, 11:55 PM
.

I am wrecked. Completely, utterly wrecked. I'm also depressed at just how thoroughly pathetic I'm proving to be in so many areas.

I'm irritated at myself that I've let my abdominals get so ridiculously weak in only three years. I've already informed Dino that I'll need help strengthening my abdominals back up again (whimper).

The battle continues....

I'm quoting this cause the language we use affects our performance. Of course your wrecked on Dino's stuff. That means your busting your ass to do the best you can at this moment in time. Thats not Pathetic, thats frikken awesome. Pathetic people wouldn't even attempt what your doing. Your doing great! You just leaving marks to be broken months from now:D

Mike

peregrine
08-01-2007, 12:58 AM
On breathing i sometimes end up holding my breath. This is called the vasalva technique, the problem is i sometimes end up doing it too long or unconciouslly. Anyways i'm just going to keep pounding away and appreciating the new shape i'm in.


Shoes-
today i did my pulls shoeless. It is a safety and sanitation issue you have to resolve for yourself and where you train.
lately i've been sticking to my New Balance trail runners. They have a wider base than a true running shoe and higher heel which Dino says is good for o lifts. I used to almost exclusively use chuck taylors, but i wasn't switching between running and lifting for sets.

Cold War Scout
08-01-2007, 03:22 AM
August 1st:

Kettlebells:
- 3 supersets of 1-handed swings, snatches and clean and presses (60 seconds rest between sets, done each arm). 3 sets of cleans (60 seconds rest between each set, done each arm). By the time I was done with these I was huffing and puffing.
- 3 sets of get-up sit-ups. 3 sets of high windmills. 3 sets of front squats. 3 sets of 2-handed swings. 1 set of floor presses. 1 set of military presses. 1 set of bent over rows.

The kettlebells at this Helsinki gym have no weights written on them. You either have to know what each weighs, or go walk it over to a weight scale like I did. The weights I used, which I determined afterwards, were: 20K, 27K, 32K, 40K. They had the wide sharp angled handles. Even more than ever I prefer the Dragon Door ones.

Scoutmaster_Rick
08-01-2007, 09:35 AM
On breathing i sometimes end up holding my breath. This is called the vasalva technique, the problem is i sometimes end up doing it too long or unconciouslly. Anyways i'm just going to keep pounding away and appreciating the new shape i'm in.
Holding your breath during a heavy lift can cause quite a spike in your blood pressure.

I developed some odd splotches under the skin of my forehead about a year ago. The splotches would appear and then fade away after a couple of days. I asked my dermatologist about them and the first thing he asked was if I was holding my breath during heavy lifts. I told him that I was and he advised me to stop. Now I concentrate on breathing out through the lift and the splotching has disappeared.

unstpabl1
08-01-2007, 09:39 AM
Holding your breath during a heavy lift can cause quite a spike in your blood pressure.

I developed some odd splotches under the skin of my forehead about a year ago. The splotches would appear and then fade away after a couple of days. I asked my dermatologist about them and the first thing he asked was if I was holding my breath during heavy lifts. I told him that I was and he advised me to stop. Now I concentrate on breathing out through the lift and the splotching has disappeared.


Thats amazing. I guess its a part of what Dino is talking about when he says working the body as a unit is the way the body was meant to work. When you lift with proper form, you take the path of least resistence. Breath is a big part of how the body works. It would be part of the unit. Lifting becomes easier so does gasping for air

scout308
08-01-2007, 04:21 PM
August 1, 2007

First day of workout

Four rounds of each
-run 400 meters
-25 dumbbell thrusters/20lbs
-15 push-ups
-5 burpees

The memorial will be Friday August 3rd, 2007.:D

I will report back for the results.

michael
08-01-2007, 05:00 PM
8/1

KB workout. One hand swings, snatches, cleans, presses. All done in supersets with as little rest as possible.

JohnH11B
08-01-2007, 05:18 PM
8/1
40 reps each of reverse curls, crunchies, body squats, triceps pushdowns and lateral raises. Then home to plant some shrubs and grass plugs. 98 degrees and high humidity. Not seeking sympathy, just a reminder to all to hydrate during the summer. I almost got myself sick:(

scout308
08-01-2007, 07:31 PM
August 1, 2007

First day of workout

Four rounds of each
-run 400 meters
-25 dumbbell thrusters/20lbs
-15 push-ups
-5 burpees

The memorial will be Friday August 3rd, 2007.:D

I will report back for the results.

I got my ass kicked!!:D I had to downsize on the thrusters:o , and the burpees well thats for another day. Overall I had a good workout, and I actually jogged the 1600 meters:eek: . My lazy ass actual moved faster than a snail's pace. Push ups were hard for me as I have to build my arms up to pick my fat ass up. I am very optimistic about working with Dino.

Kobra
08-01-2007, 07:44 PM
4 Minute Rounds w/30 seconds rest.

Rounds 1-3: Jump Rope
Rounds 4-6: Weighted Shadow Boxing w/All Weapons
-I used 6lb girlybells and my wife 3lb girlybells.
Rounds 7-12: Heavy Bag Work w/All Weapons
Round 13: Burpees (I despise these) I did side-jump burpees just for fun.
Round 14: Dumbell Squat Cleans 45 lbs.
Round 15: Two Arm Swings 55 lbs.

And then...

5 x 400 Meters w/one minute rest between.

Felt good today.

Cold War Scout
08-01-2007, 09:41 PM
August 2nd:
Hotel fitness center: 5 circuits of lat pull downs, chest presses (machine), rubber tubing crunches, rubber tubing military presses, and burpees (circuits done as supersets). 5 sets of rubber tubing squats.

Am pressed for time today as I hope to take a high speed boat trip across the Baltic Sea to Estonia.

scout308
08-02-2007, 02:39 PM
Day#2

Reps as follow 20, 15, 10, 5
-two arm dumbbell swings (20#)
-4 count mountain climbers
-sit-ups
-squats

This is day #2 of my workout, and I am feeling the "Glory". I am sore/tired, but my entire body got the workout. In the past it would be either my legs or arms. I am feeling it in areas that I never knew had muscles. I wish I had down this years ago.

Cold War Scout
08-02-2007, 06:51 PM
Day#2

Reps as follow 20, 15, 10, 5
-two arm dumbbell swings (20#)
-4 count mountain climbers
-sit-ups
-squats

This is day #2 of my workout, and I am feeling the "Glory". I am sore/tired, but my entire body got the workout. In the past it would be either my legs or arms. I am feeling it in areas that I never knew had muscles. I wish I had down this years ago.

You simply cannot worry about yesterday. Only today and tomorrow. Stick with it. Let Dino continue easing you back into the groove. You will be fine.

Looking forward to Olympic lifting again? :)

unstpabl1
08-02-2007, 07:37 PM
Day#2

Reps as follow 20, 15, 10, 5
-two arm dumbbell swings (20#)
-4 count mountain climbers
-sit-ups
-squats

This is day #2 of my workout, and I am feeling the "Glory". I am sore/tired, but my entire body got the workout. In the past it would be either my legs or arms. I am feeling it in areas that I never knew had muscles. I wish I had down this years ago.

Good stuff. Ice is your new lover:D Your first week or so everything will hurt. Going into week 2, things will start to loosen up. Gauge your workouts on the little improvements such as the fact that you showed up the next day or you'll notice your squats are lower. Things like that.

Though work has taken me away from Team Ruthless the last few months and the w/o. The effects are still there. I trained at a friends kenpo school the other day and during the exercise portion of the class my squats were deeper than anyone there by far, rep after rep.

Remember the next workout loosens you up from the last one. As much as you may not want to, you got to w/o the next day. If you don't you'll be sorer longer. Until you get use to the demand.

As soon as I finished my w/o, I iced my body down. Then did contrast showers. It helped recovery alot.

I'm really psyched seeing all these new guys here. Can't help cheerleading for the time being:D

mike

Kobra
08-02-2007, 08:42 PM
What Dino calls an "active rest day" is a 6.2 mile run. I listened and it really fried me--almost. I win. :D

Cold War Scout
08-03-2007, 03:29 AM
August 3rd:
Free weights:
Did a dumbbells and barbell-based workout at a gym in Helsinki:
- Dumbbells: 50 dumbbell thrusters with DB2x16kg; 3 sets of military presses; 2 sets of dumbbell situps; 1 set each of bench press, upright row, Saxon side bends, wrist curls, wrist extensions, and biceps curls. 25 more dumbbell thrusters with DB2x20kg.
- Barbell: 3 sets of squats, 3 sets of calf rasies, 3 sets of deadlifts.
- Dumbbells: 25 thrusters with DB2x18kg.

michael
08-03-2007, 02:09 PM
8/3

4 rounds of:
Pull-ups
KB deadlifts
Dips

10 minute stretch

Kobra
08-03-2007, 08:00 PM
You Can't Cheetos Hell:

4 minute interval for each exercise (20 seconds on/10 seconds rest)

Interval 1: Box Jumps
Interval 2: L Pull-ups (underhand)
Interval 3: Pushpress (45 lb. dumbells) <--Really started to fatigue here.
Interval 4: Mountain Climbers (4 count=1 rep)
Interval 5: Front Squat (135 lbs. barbell) <--Wanting to rip Dino's head off.

Great 20 minute workout.

scout308
08-03-2007, 09:20 PM
Reps= 10/1/10, 9/2/9, 8/3/8, etc.

Dumbbell thrusters
Burpees
Two Arm Swing

Well this is day three into the workout from HELL!!:D Thanks guys for introducing me to Dino.;) He knows how to torture someone. Wait isn't torture against the Geneva Convention?

Any way, This has been the hardest one for me. I know they have all been hard, but this one really knocked me down. I was not able to finish this one. My arms, legs, back, etc. are nothing but mush.

I did notice that in the beginningI was able to drop down lower. However, several sets into the workout I found my self resting arms during the swings. The burpees were slow, and tiresome. I did find that doing a push-up was easier for me.

I am feeling a big difference in how I feel (extreme pain;) ), think, and am treating my body. Even though it has been three days I have been actually been re-thinking my habits. My wife even commented me on some muscle that has shown back up.

Anyway, it is late. I am tired, sore, and waiting for my so called "Active resting day".

Cold War Scout
08-04-2007, 03:16 AM
August 4th in Helsinki:
Hotel fitness center:
- 10 minutes stationary bike, 20 burpees, 3 sets machine chest presses, 15 burpees, 3 sets lat pull downs, 15 burpees, 3 sets ab rocker crunches, 15 burpees, 10 minutes elliptical machine, 15 burpees, 3 sets machine leg extensions, 20 burpees, 3 sets machine leg curls, 15 burpees.

Cold War Scout
08-04-2007, 07:26 AM
Hi CWS. hows your european adventure going?? Hope you having a blast.

Am in Helsinki right now. It's quite a nice city. A place I could live...during the summer.

limamike55
08-04-2007, 07:32 AM
Six Mile Run

Deadlifts 40lbs 3 Sets of 15 Reps each

Bent Leg Sit Ups 3 Sets of 15 Reps each

10 Minutes Dry Practice with Glock

michael
08-04-2007, 12:19 PM
8/4

4 rounds of:
Bench press
V situps
KB snatches

3 rounds of:
KB clean & press
Cable bicep curls
Triceps pressdowns

Followed by:
Tabata squats
10 minute stretch

peregrine
08-04-2007, 05:16 PM
What Dino calls an "active rest day" is a 6.2 mile run. I listened and it really fried me--almost. I win. :D

did this one. ack running is not my strong point. I ran then jogged, then gimped, then walked then crawled. All in various orders. Really had to do some dynamic stretching after to stay sensiblly flexible.

bae4
08-04-2007, 07:13 PM
Friday Night's workout

4 rounds of

400 Meter Run
50 Squats
25 burpees
50 situps
25 Four-Count Mountain Climbers

Kobra
08-04-2007, 10:42 PM
Damned if You Do...

Deadlift (225lbs.)/Manmakers (45lbs.)

15/1, 14/2...etc...

5 x 400meter run/1 min. rest between

Said, "Screw running."

6Gunner
08-05-2007, 12:06 AM
No weights today; just hard-core cardio training.

2 miles rowing
2 miles elliptical
2 miles treadmill at forced march pace 4.0-4.5 setting.

Did both the elliptical and the rowing and was mostly shot. Jumped on the treadmill and managed a mile at the 4.0 setting before I lost it. Walked the rest of the way to 2 miles slowly, set at 3.0.

Not great, but I can feel my cardio improving dramatically!

Bad thing: have developed a problem in my right shoulder. Most likely an old rotator cuff injury flaring again; I go in for an MRI on the 10th of Aug.

Kobra
08-05-2007, 12:24 AM
No weights today; just hard-core cardio training.

2 miles rowing
2 miles elliptical
2 miles treadmill at forced march pace 4.0-4.5 setting.

Did both the elliptical and the rowing and was mostly shot. Jumped on the treadmill and managed a mile at the 4.0 setting before I lost it. Walked the rest of the way to 2 miles slowly, set at 3.0.

Not great, but I can feel my cardio improving dramatically!

Bad thing: have developed a problem in my right shoulder. Most likely an old rotator cuff injury flaring again; I go in for an MRI on the 10th of Aug.

Keep up the good work! You can't help but improve if you stick with it. Everyday as my wife and I walk into the gym I say to myself and my wife, "Get your head on." That's what it takes. Shake off the dust of daily life and focus on the field. That's where it all happens.

Concerning your rotator cuff, there are a number of simple exercises you can do to specifically focus on that in a warm-up. Dino can alert you to those, but also, when you are rowing or doing any exercise try and stay tight. Let the muscles maintain tension so that they help restrain the shoulder joint from utilizing wiggle room. And did I say, "Keep up the good work!"

Cold War Scout
08-05-2007, 03:35 AM
August 5th (last day in Helsinki):
Kettlebells and barbell:
Worked out at Töönö gym in Helsinki.
- Kettlebell, 3 sets each of: clean and press (KB27kg), snatches (KB27kg), 1-handed swings (KB27kg), get-up sit-ups (KB20kg), cleans (KB40kg), 2-handed swings (KB40kg).
- Barbell, 3 sets each of: back squats, calf raises, military presses.

Cold War Scout
08-06-2007, 09:40 AM
August 6th
Light black rubber tubing workout. I guess the 133 day run ends today since I cannot really call that a workout.

peregrine
08-06-2007, 09:54 AM
CWS, how has your body changed in the past 133 days?

austin
08-06-2007, 10:20 AM
August 4:

Ran 2 mi
4 x ( 20 MM + 40 SU + 30 leg extensions)
Various Cable exercises
Swam

August 5

Worked 300 cows in 6 hours

Kobra
08-06-2007, 10:32 AM
400 Meters x10 (Begin with 1% incline and raise it by 1% each time so as to end at 10%).

Now for two days of greatly needed rest. Unless mowing the lawn counts as a workout. ;)

MDTS
08-06-2007, 12:50 PM
Now for two days of greatly needed rest. Unless mowing the lawn counts as a workout. ;)

He lets you rest....

Kobra
08-06-2007, 01:07 PM
He lets you rest....

I really wish I'd known about you guys when I was still living in the Binghamton area.

MDTS
08-06-2007, 01:28 PM
I really wish I'd known about you guys when I was still living in the Binghamton area.

Well, I wish you had as well. Always looking for new people to train with. Btown is about an hour south of us, although I have guys drive up from NYC once a month or so to train so thats not so far I guess.

Kobra
08-06-2007, 01:31 PM
Well, I wish you had as well. Always looking for new people to train with. Btown is about an hour south of us, although I have guys drive up from NYC once a month or so to train so thats not so far I guess.

I take it your are in the Syracuse area. When you live in Bingo drives to Syracuse, or anywhere outside of Bingo, are actually nice. Being in Phoenix now for about 6 years, I don't miss the weather or the restrictive weapons laws.

michael
08-06-2007, 05:25 PM
8/6

4 rounds each of:

DB incline bench press
KB swings
Rows

Followed by combatives on BOB.

peregrine
08-07-2007, 12:23 AM
You Can't Cheetos Hell:

4 minute interval for each exercise (20 seconds on/10 seconds rest)

Interval 1: Box Jumps
Interval 2: L Pull-ups (underhand)
Interval 3: Pushpress (45 lb. dumbells) <--Really started to fatigue here.
Interval 4: Mountain Climbers (4 count=1 rep)
Interval 5: Front Squat (135 lbs. barbell) <--Wanting to rip Dino's head off.

Great 20 minute workout.

Haha i did this then had to lie down.
I don't think i'll lie down again after a workout if i can help it, i need to get my body used to doing an active rest/recovery like walking it off. Also it's like fighting someone then lying down, it doesn't make sense, there may be more fighting or you may need to get the flock out of there.
But this one left my mind and body in awe. so i lied down in shock.

box jumps i started around 9 and finished around 8reps
pull ups started around 9 ended around 4
push presses started at 10 ended at 4
mtn climbers who knows? i felt like puking
squats started at about 7 ended with 3

my heart was on fire, my quads filled with lactic acid and my lungs couldn't get enough air.
Well it was a good one.

Tomorrow i'm doing the inverse dl and manmakers 15/1...1/15

Kobra
08-07-2007, 12:35 AM
Haha i did this then had to lie down.
I don't think i'll lie down again after a workout if i can help it, i need to get my body used to doing an active rest/recovery like walking it off. Also it's like fighting someone then lying down, it doesn't make sense, there may be more fighting or you may need to get the flock out of there.
But this one left my mind and body in awe. so i lied down in shock.

box jumps i started around 9 and finished around 8reps
pull ups started around 9 ended around 4
push presses started at 10 ended at 4
mtn climbers who knows? i felt like puking
squats started at about 7 ended with 3

my heart was on fire, my quads filled with lactic acid and my lungs couldn't get enough air.
Well it was a good one.

Tomorrow i'm doing the inverse dl and manmakers 15/1...1/15

Dude, you are counting reps!? Your head is really in the game! All I can do is mechanics. My cognitive skills go out the window. I just have to keep saying, "It's all mechanics. Move your body." I get pissed when my wife wakes me up by trying to make me think. She forgets she isn't dealing with a rational creature when I'm going 4th quarter. I've even said, "I don't care who you are. Shut the f**k up." ;-) She just laughs. lol It is a sick time.

Anyway, speaking of my wife, she is always harping on me to "walk it off" but I am often laying flat on my back in a commercial gym moaning profanities. You aren't alone, bro.

Kobra
08-07-2007, 12:40 AM
Oh, and good luck with that workout you are doing tomorrow. I don't know about you but that took me OVER an hour. Maybe without 45lb. dumbells it would have been quicker.

Cold War Scout
08-07-2007, 03:15 AM
August 7th:
Squash City gym in Amsterdam:
Dumbbells and barbell for strength. A bunch of different stuff I cannot remember specifically. Closed with 10 minutes of elliptical. Good workout. Enough to make my hard body glisten with sweat.

Thankfully it was not a gay gym or I would probably still be there with an apple forcibly in my mouth.....

Jack Rumbaugh
08-07-2007, 05:53 AM
You guys are doing great! I feel like a complete wuss.

Yesterday:

10 rep rounds of:

2 hand swings 45 lb kb
1 hand swings 45 lb kb
Snatch 45 and 35 lb kb

Tried to go from one to the next as seamlessly as possible with a short (30sec) rest at the end of each 3 exercise round. Mostly to give me time to re-chalk.

I did about 10 minutes worth (7-8 rounds) then packed it in for the night. Allergies are kicking my ass again. I really wish it would rain for about a week.

Jack Rumbaugh
08-07-2007, 05:56 AM
Thankfully it was not a gay gym or I would probably still be there with an apple forcibly in my mouth.....

Bro, you owe me a new keyboard.

Who knew Diet Dew hurt so much coming out of your nose?:eek:

MDTS
08-07-2007, 09:16 AM
August 7th:
Squash City gym in Amsterdam:
Enough to make my hard body glisten with sweat.


This was definitely an overshare, dude....

MDTS
08-07-2007, 09:17 AM
Who knew Diet Dew hurt so much coming out of your nose?:eek:

He's letting you drink carbonated drinks! :eek: Say it isn't so....

Jack Rumbaugh
08-07-2007, 09:30 AM
He's letting you drink carbonated drinks! :eek: Say it isn't so....

I do the Dew regardless. It's my coffee. I drink at least an additional 32 oz of water for each soda.

Cold War Scout
08-07-2007, 10:06 AM
This was definitely an overshare, dude....

It's all about entertaining my peeps back home....

JohnH11B
08-07-2007, 03:08 PM
8/7
60 reps each of crunchies, pushups, squats, lateral raises and tricep pushdowns.

santiago.matamoros
08-07-2007, 04:54 PM
Good workout. Enough to make my hard body glisten with sweat.

Thankfully it was not a gay gym or I would probably still be there with an apple forcibly in my mouth.....

You are gifted when it comes to mentally violating us. You just ruined my dinner, cedar planked salmon and bressel sprouts.

Kobra
08-07-2007, 05:48 PM
60 reps Cheetos
1 minute rest
x5

Gabriel Suarez
08-07-2007, 06:01 PM
500 draws using the Take Off (from concelament)
5x10 pullups
Military Press
Squats
Abs

2 mile walk with Junior Staff and the XO.

Jack Rumbaugh
08-07-2007, 06:40 PM
500 draws using the Take Off (from concelament)


The Sotis Technique?

Gabriel Suarez
08-07-2007, 06:46 PM
Yep! I showed Kirk Greaves, Tom Cornelius, and a couple of other guys at Youngstown and it gave them a decisive edge. It is an integral part of the Combative Technique of the Pistol.

Kobra
08-07-2007, 06:49 PM
The Sotis Technique?

bae4
08-07-2007, 08:05 PM
1600 meter run
50 burpees
100 meter farmer's walk ( 24kg)
50 squats
100 meter walk with 12 kg kettlebell overhead left and 20kg kettlebell right hand
50 situps
100 meter walk with 12 kg kettlebell overhead left and 20kg kettlebell right hand
100 meter farmer's walk ( 24kg)
50 ring rows

Jack Rumbaugh
08-08-2007, 03:06 AM
Yep! I showed Kirk Greaves, Tom Cornelius, and a couple of other guys at Youngstown and it gave them a decisive edge. It is an integral part of the Combative Technique of the Pistol.

I feel like I helped advance the art in some extremely small way just being the conduit. This is very cool.

Cold War Scout
08-08-2007, 04:43 AM
August 8th:
Dumbbells: At Squash City gym in Amsterdam:
- 3 circuits of: clean and press, snatches, 1-handed swings, wrist curls, thrusters, and cleans.
- 3 sets dumbbell situps
- 3 sets clean and thrusters
- 50 burpees

Jack Rumbaugh
08-08-2007, 05:21 AM
The new kettlebells came yesterday much to the dismay and consternation of the UPS guy (who I think is secretly plotting my demise). I did a couple sets of 2 arm swings with the 24kg bell and what a difference 10 lbs makes. I'm definately feeling it today in my core. Have to work them in slowly so as to not piss my back off.:D

atrox_vis
08-08-2007, 07:54 AM
Ashley and I are beginning a new training regimen today. The first work-out for today is a basic kettlebell routine:

3 Sets of 5 - All as heavy as possible
Two Arm Swing - Ball OverHead
One Arm Snatch - Each Side (From Dead Pull & Not Swing)
One Arm Power Clean & Push Press - Each Side (From Dead Pull & Not Swing)
One Arm Alternating Swing - Switching Sides OverHead

Jack Rumbaugh
08-08-2007, 08:01 AM
One Arm Alternating Swing - Switching Sides OverHead

DARC switching with the ball over your head?:eek:

When you crush your skull can I have your guns?

Cold War Scout
08-08-2007, 08:11 AM
DARC switching with the ball over your head?:eek:

When you crush your skull can I have your guns?

You can have the guns. I'll take the woman. :)

atrox_vis
08-08-2007, 08:18 AM
DARC switching with the ball over your head?:eek:

When you crush your skull can I have your guns?


Ahhh... NO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

atrox_vis
08-08-2007, 08:19 AM
You can have the guns. I'll take the woman. :)

Would that be Nikita or Ashley, they are not a package deal!

Jack Rumbaugh
08-08-2007, 08:20 AM
You can have the guns. I'll take the woman. :)

Deal. Guns would be easier to explain to my lovely spouse.

Back on track, these kettlebells I bought are pretty nice. Good finish and I like the rubber pad on the bottom.

Jack Rumbaugh
08-08-2007, 08:22 AM
Ahhh... NO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

You won't need them with your TBI and all. I'll bring you pudding in the home...:D

MDTS
08-08-2007, 09:14 AM
Back on track, these kettlebells I bought are pretty nice. Good finish and I like the rubber pad on the bottom.

Jack, are these the ones you got from Perform Better? I have not received mine yet.

Jack Rumbaugh
08-08-2007, 09:18 AM
Jack, are these the ones you got from Perform Better? I have not received mine yet.

Yes, those are the ones. They come out of RI so I got them pretty fast.

atrox_vis
08-08-2007, 02:48 PM
Today's second work-out:
While wearing a 40.6 pound vest
- Footwork
- Front & Rear Leg: Kicking Work
- Front & Rear Leg: Knee Work


Row 2000 Meters to warm down

Jack Rumbaugh
08-08-2007, 05:54 PM
08/08/07

35 lb

10 2 arm swings
10 swing flip catch
10 thrusters

45 lb
same

24 kg
same

28 kg
2 arm swings 2x10

Aaaaannnnd I'm spent

Wolfe
08-08-2007, 06:16 PM
First day back after the Flu. Outside for the workout. Man is it Hot!

10-1-10; 9-2-9, ........... 1-10-1

Zercher Squats 135lbs.

1 Arm Alternating Swings 24 kg. repeated reps each side

KB Press 24 kg. " "

peregrine
08-08-2007, 10:45 PM
today
12x300m sprints small hill
1min rest

was supposed to be 400mx10 on treadmill with 1% , but i had 300m measured out.

Felt good today(yesterday did not feel good at all/body was real tight) and looking foward to 2days of strength and conditioning Rest. Friday i'll be doing some kickboxing and mma sparring, probably 8rdsx3min. Saturday stick training in the park for 2hrs.

Cold War Scout
08-09-2007, 01:22 AM
today
12x300m sprints small hill
1min rest

was supposed to be 400mx10 on treadmill with 1% , but i had 300m measured out.

Felt good today(yesterday did not feel good at all/body was real tight) and looking foward to 2days of strength and conditioning Rest. Friday i'll be doing some kickboxing and mma sparring, probably 8rdsx3min. Saturday stick training in the park for 2hrs.

My daughter has run 300 meters indoors. That's a pretty good sprint distance.

Cold War Scout
08-09-2007, 04:46 AM
August 9th:
Today I felt like doing an easy day so I hit all the weight machines at Squash City gym. Did some of the machines 2 or more times. Added 5 minutes of stationary bike, 15 minutes of C2 rower (3000 meters), and 5 minutes elliptical.

atrox_vis
08-09-2007, 07:41 AM
The first work-out for today is a basic kettlebell routine:

3 Sets of 5 - All as heavy as possible
Thrusters
Windmills - Each side (Weight High)
Floor Press
See Saw Press

We have decided to purchase a set of 48 Kilogram KettleBells, the 40 Kilogram 'Bells just don't do it any more.

Kobra
08-09-2007, 09:10 AM
Does the term "sado-masochism" mean anything to you, Bro??? :D

Why do you have to encourage him?

JohnH11B
08-09-2007, 02:06 PM
8/9
60 reps pushups, squats, lateral pulldowns, triceps pushdowns; 30 reps curls and lateral raises

atrox_vis
08-09-2007, 02:06 PM
Second Work-out Today


1 Round = 3 Minutes of Work/30 Seconds of Rest

With 40.6 Pound Vest On
3 Rounds - Footwork Drills
3 Rounds - Double End bag Drills
9 Rounds - Heavy bag drills

Jack Rumbaugh
08-09-2007, 06:40 PM
9 Aug 07

2 arm swings

35# x 20
45# x 20
24kg x 20
28kg x 15
32kg x 15

Done as one super set resting just long enough to get next bell.

Gabriel Suarez
08-09-2007, 06:44 PM
Aug 8
Draws while moving with Take-Off
Running 2 miles puke speed

Aug 9
AK drills with Take Off Footwork
Arm training (Curls and Triceps)
Power Cleans 5x5
Dead Lifts 5x5
Kettlebells USA Swings 10 sets of 25

Kobra
08-09-2007, 08:51 PM
Lifelifts:
20 x 185lbs.
15 x 225lbs.
10 x 275lbs.
5 x 315lbs.
10 x 275lbs.
15 x 225lbs
20 x 185lbs.

Heavy bag work for 28 minutes (7 x 4 minute rounds/1 minute burpees active rest inbetween)

Day off tomorrow unless you count eating ice cream and drinking scotch a workout.

EDIT: Down to 220lbs. That's a difference of 17lbs. or so from a few months ago. I better up my food intake. It is coming off way too fast.

scout308
08-09-2007, 09:41 PM
Workout for August 9, 2007

4 rounds each (well maybe three rounds)

half mile Elliptical Machine
25/ 1 rep dumbbell power clean/ front squats/ push press
25 sit-ups

This was very good workout for myself. I made through three rounds before time was up. I have squated lower than I have ever before. The dumbbell cleans need some work on form, but were very good. The sit-ups were a good time to catch my breath, and begin on the Elliptical. I am definitely feeling, and seeing a big difference in my body and state of mind.

Kobra
08-09-2007, 09:48 PM
Workout for August 9, 2007

4 rounds each (well maybe three rounds)

half mile Elliptical Machine
25/ 1 rep dumbbell power clean/ front squats/ push press
25 sit-ups

This was very good workout for myself. I made through three rounds before time was up. I have squated lower than I have ever before. The dumbbell cleans need some work on form, but were very good. The sit-ups were a good time to catch my breath, and begin on the Elliptical. I am definitely feeling, and seeing a big difference in my body and state of mind.

Way to go, bro. Face of a lion.

bluemeanie
08-09-2007, 09:52 PM
I been slack lately cap'n:o I've been running 2 times a week (3 for the past two weeks) but strength workouts have been few and pretty sad.

Tonight I knocked out 50 pushups, 75 BW squats, 30 hamstring curls, 20 assisted pullups and 20 assisted chin-ups. Heavily assisted.

scout308
08-09-2007, 10:33 PM
Way to go, bro. Face of a lion.

Thanks for the encouragement, Kobra!! It is a lonely row to hoe when doing it alone. My wife will be joining me soon during these workouts.

atrox_vis
08-10-2007, 09:05 AM
Fri - 10Aug07
Session #01

All Sets as Heavy as possible
Burpees/Squat Snatch with Barbell (AKA..WTF Burpees)
3 x 5
Burpees/Squat Clean & Jerks (Split or Push) (AKA..WTFO Burpees)
3 x 3
KettleBell Core Busters
3 x 5

The new cycle we started today is based upon two sessions a day. One Session will be strictly for power - explosive or otherwise & the second session will be purely combative in nature. We will switch up the time of day that We train & that will insure that our mind/body never get a chance to adapt. We will stay on this cycle about 3 weeks.

atrox_vis
08-10-2007, 10:13 AM
Burpee/Full Squat Snatch - AKA...WTF Burpee
http://www.teamruthless.com/100_1271.MOV

Burpee/Full Squat Clean & Push Jerk - AKA..WTFO Burpee
http://www.teamruthless.com/100_1272.MOV

(It takes a bit to load!)

scout308
08-10-2007, 11:36 AM
Burpee/Full Squat Snatch - AKA...WTF Burpee
http://www.teamruthless.com/100_1271.MOV

Burpee/Full Squat Clean & Push Jerk - AKA..WTFO Burpee
http://www.teamruthless.com/100_1272.MOV

(It takes a bit to load!)

Dino you really hate everybody don't you. You got tortured early in life, and thought you would pass it on to everyone that comes your way.:D


I HATE BURPEES!!:mad:

austin
08-10-2007, 12:25 PM
Two typical weightlifting guys were working out at the gym. 10 reps plus a lot of rest between.

I came in and was doing sets of Man Makers+Incline Situps+Leg Extensions and working up a sweat.

The weight guys were getting nervous.

Another guy comes in - 6'5" - way honed - never seen him before - and joins me doing man makers. Except his shirt says "XXXX Fight Club" and he has scars on his arms.

This guy is just slamming them out and I am getting psyched to do more.

The two weight guys just melt mentally and leave.

Cold War Scout
08-10-2007, 12:27 PM
August 10th:
In Almeria, Spain. Went up to the hotel fitness center. Not bad. They have enough dumbbells, and weights, to make it a good place to work out.

So I worked out. Intoxicated. After drinking 7 1/2 liters of beer. Dino and I have talked about working out under less than optimal conditions, including something like this. How can you know how you will perform if you are not familiar with the platform from which you are operating? If you are out drinking, and have to smoke somebody, how will you ever be able to hope to explain that you were not out of control when you did so?

I know very specifically after today that I cannot handle the same weights I normally can. And that I have to be very careful in my movements lest I crack my skull open. But I did it. A pretty solid workout. While basically intoxicated. I am not saying I recommend it to others. Just that I did it. I got up off my ass, and forced myself to work out...while half intoxicated.

Kobra
08-10-2007, 01:39 PM
August 10th:
In Almeria, Spain. Went up to the hotel fitness center. Not bad. They have enough dumbbells, and weights, to make it a good place to work out.

So I worked out. Intoxicated. After drinking 7 1/2 liters of beer. Dino and I have talked about working out under less than optimal conditions, including something like this. How can you know how you will perform if you are not familiar with the platform from which you are operating? If you are out drinking, and have to smoke somebody, how will you ever be able to hope to explain that you were not out of control when you did so?

I know very specifically after today that I cannot handle the same weights I normally can. And that I have to be very careful in my movements lest I crack my skull open. But I did it. A pretty solid workout. While basically intoxicated. I am not saying I recommend it to others. Just that I did it. I got up off my ass, and forced myself to work out...while half intoxicated.

So, it takes 15 liters for you to be fully intoxicated? :D I wanna drink with you--though not in one of those wonderfully decorated yet "off-color" establishments.

atrox_vis
08-10-2007, 03:43 PM
Fri - 10Aug07
Session #02

One Hour of:
1. Foot Work
2. Striking

Gabriel Suarez
08-10-2007, 06:02 PM
In Oregon at present. 3 mile run, a little footwork at the end. Now to dinner - I think I'll have an Infidel Special. Ham sandwich and a beer

scout308
08-10-2007, 08:25 PM
In Oregon at present. 3 mile run, a little footwork at the end. Now to dinner - I think I'll have an Infidel Special. Ham sandwich and a beer

Don't forget to get a Taxi cab ride with your dog!! ;)

Oh how I miss OryGUN!!

Cold War Scout
08-10-2007, 11:13 PM
August 11th:
The morning after workout: Dumbbells: 3 circuits of clean and press, snatches, 1-handed swings, thrusters, and cleans. 1st circuit 15kg, 2nd at 17.5, 3rd at 20. That´s all for me. Mainly because I need to be ready at 0830 to go see an IPSC match if I understand correctly.

Jack Rumbaugh
08-11-2007, 05:28 AM
In Oregon at present. 3 mile run, a little footwork at the end. Now to dinner - I think I'll have an Infidel Special. Ham sandwich and a beer

I would have picked a BLT but it still gets you there.

michael
08-11-2007, 06:17 AM
8/10

4 rounds of:

Pull ups
Dips
Bicep cable curls
V situps

Followed by: Tabata squats and 10 minute stretch

atrox_vis
08-11-2007, 12:08 PM
Sat - 11Aug07
Session #01

30 Minutes Of:
1. Foot Work
2. Knife Work

bluemeanie
08-11-2007, 12:17 PM
Krotty class today. 2 hours of...well, complete hell really.

Ouch.

atrox_vis
08-11-2007, 03:20 PM
Sat - 11Aug07
Session #02

DeadLifts
7 x 5
L Sit Pull-ups
5 x Max Effort
Roman chair Sit-ups
5 x Max Effort

michael
08-11-2007, 04:40 PM
8/11

Just a quick w/o before the wedding.

4 rounds of:

Bench press
KB deadlifts
DB push press

Dont Tread on Me
08-12-2007, 04:00 AM
My first workout with kettle-bells today. I can see the appeal in developing speed and power as it worked those fast twitch muscle fibers.

Context was a Krav Maga test. Details below - this is much heavier than my normal workout but was a good endurance test. Total duration six hours.

Warmup
3 mile run @ 10min mile
circuit repeated 10 times
30 seconds jumping on/off box
30 seconds with 25lb disk. Rotate quickly around head for 10 reps, 10 reps from chest, 10 squats. Mainly to work core stabilization
30 seconds with kettle balls doing man maker
30 seconds on heavy bag - all combatives full out.
30 seconds rest.

Combatives. 2 cycles. First at slow methodical pace perfecting techniques. Second cycle full out with zero breaks.

Shadow boxing with 360 degree movement deploying all combatives.
Punches: straight punches on bag, palms on bag, hammer fists.
Kicks: groin kick, front kick, round kick
Elbows 360 degree. Eyes shut respond to attack stimulus.
Controlled sparing with designated attacker defender to test inside/outside 360 degree defense
Self defense techniques: chock front, chock back, chock side, chock front with push, chock back with push, headlock.
Ground fighting: tracking attacker my moving on ground, front kick, side kick, getting up explosively

End:
25 yard sprint, 10 pushups, 25 yard sprint, 30 seconds of combatives on a bag, repeat with no rest. ~10 reps.

Gabriel Suarez
08-12-2007, 06:07 AM
Aug 12

Up 0530 HRS
3 Mile run
200 reps of footwork drill

atrox_vis
08-12-2007, 07:14 AM
Sun - 12Aug07
Session #01

KettleBell Regimen
As Heavy As Possible
3 Sets of 5 Reps

2 Arm Swing, Flip, & Catch
2 Arm Jump shrugs
1 Arm Core Busters - Each Side
2 Arm Push Press

twodogstx
08-12-2007, 09:58 AM
Load 200 square bales into the flatbed trailer.
Unload 200 square bales into the storage shed.
Oh....102 degrees and 80% humidity.....God, I feel old.

Cold War Scout
08-12-2007, 11:04 AM
August 12th:
Dumbbells in hotel fitness center. Did a bunch of different things. Good workout but short on time this morning.

Dan-O
08-12-2007, 01:37 PM
400m run followed by 21 kb swings followed by 12 jumping pullups
repeat 3x
time: 17.10



I saw a guy do the above workout in 10.10
I felt like a total slob but I have only been doing the crossfit stuff for a couple weeks.
I hear that it takes some time to get used to it. :D

michael
08-12-2007, 04:18 PM
My first workout with kettle-bells today. I can see the appeal in developing speed and power as it worked those fast twitch muscle fibers.

Context was a Krav Maga test. Details below - this is much heavier than my normal workout but was a good endurance test. Total duration six hours.

Warmup
3 mile run @ 10min mile
circuit repeated 10 times
30 seconds jumping on/off box
30 seconds with 25lb disk. Rotate quickly around head for 10 reps, 10 reps from chest, 10 squats. Mainly to work core stabilization
30 seconds with kettle balls doing man maker
30 seconds on heavy bag - all combatives full out.
30 seconds rest.

Combatives. 2 cycles. First at slow methodical pace perfecting techniques. Second cycle full out with zero breaks.

Shadow boxing with 360 degree movement deploying all combatives.
Punches: straight punches on bag, palms on bag, hammer fists.
Kicks: groin kick, front kick, round kick
Elbows 360 degree. Eyes shut respond to attack stimulus.
Controlled sparing with designated attacker defender to test inside/outside 360 degree defense
Self defense techniques: chock front, chock back, chock side, chock front with push, chock back with push, headlock.
Ground fighting: tracking attacker my moving on ground, front kick, side kick, getting up explosively

End:
25 yard sprint, 10 pushups, 25 yard sprint, 30 seconds of combatives on a bag, repeat with no rest. ~10 reps.

The Krav tests are pretty tough. Sam Sade did mine, and he ran it like the Israeli commando he was.

Good job!

atrox_vis
08-12-2007, 04:57 PM
Sun - 12Aug07
Session #02

One Hour of Jun Fan Work in preparation for our upcoming Larry Lindenman seminar next month.

Kobra
08-12-2007, 06:59 PM
8 Minute Round (Did 2 rounds):
1 Minute Pull-ups (Increased these over my test day--did 20 in a minute)
1 Minute Burpees (About 15 a minute pace)
1 Minute Mountain Climbers
2 Minutes Heavy Bag (Knees and Elbows)
1 Minute Sit-ups
2 Minutes Heavy Bag all-out

3 x 5 Roman Chair Benchpress w/26lb. Kettlebell (these were tough)

200 Meter Sprints x 10 (starting at .5 incline and increasing it by .5 every time).

I ran the last sprint at 10.3 with a 5% incline and could barely stay on the machine. I wanted to grab the handles but figured I'd look like a long and lanky Charlie Chaplin in a windstorm so I just prayed and kept my legs moving. I made it.

EDIT: Almost forgot. I'll be doing 200 get off the X draw and fire drills in the backyard with the airsoft pistol later when it gets below 100 degrees.

Cold War Scout
08-13-2007, 03:14 AM
August 13th:
At a commercial gym in Almeria:
- 50 burpees
- 50 dumbbell thrusters (15 kgs)
- 25 burpees
- 25 dumbbell thrusters (15 kgs)
- 15 burpees
- 15 dumbbell thrusters (15 kgs)
- 10 burpees
- 10 dumbbell thrusters (15 kgs)

michael
08-13-2007, 08:37 AM
8/13

Today I did the baseline workout to determine where I am, and to give Dino the info needed for my experimental program.

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

Total time to completion: 11:58

I actually felt pretty strong throughout, and not too bad afterwards. I did take a few short breaks (<30 secs) in between the longer sets to allow my muscles to recover before continuing.

I'm headed to the range for a little handgun work in an hour or so, and to qualify with my new 23.

Gabriel Suarez
08-13-2007, 09:14 AM
Aug 13

0530 HRS
Footwork Drills interspersed with burpees (what a wake up!!)
3 mile run

JohnH11B
08-13-2007, 01:39 PM
8/13
50 reps each of pushups, benchpress, lateral pulldowns and tricep pushdowns, then a run.

atrox_vis
08-13-2007, 03:52 PM
Mon - 13Aug07
Session #01

KettleBell Regimen
As Heavy As Possible
3 x 5
Two Arm swings - One KettleBell in each Hand, outside of legs, & feet together
Anchored Alternating Power Snatches
Two Arm Clean & Push Press - KettleBells to the outside of legs & feet together
One Arm Press - First one side & then the other

atrox_vis
08-13-2007, 05:58 PM
Mon - 13Aug07
Session #02

Did an hour and fifteen minutes of boxing work - to include heavy Bag, double end bag, pads, and a few rounds of sparring

Tomorrow we take it up a notch!!!!!!!!!!!!!!!!!!!!!!!!

unstpabl1
08-13-2007, 06:16 PM
Mon - 13Aug07
Session #02

Did an hour and fifteen minutes of boxing work - to include heavy Bag, double end bag, pads, and a few rounds of sparring

Tomorrow we take it up a notch!!!!!!!!!!!!!!!!!!!!!!!!

Dude, :D I'm getting tired just reading your w/o's. Hope you guys are well.

Mike

Jack Rumbaugh
08-13-2007, 06:29 PM
Warmup with 2 sets of 2 arm swings and thrusters.

Snatches

2x10 35
2x10 45
2x5 24kg
2x5 28kg

I really have to concentrate on exploding on the left hand reps. 28 kg was challenging tonight.

Dont Tread on Me
08-13-2007, 08:22 PM
August 13

Morning: 07:00 - 08:30

I'm not moving up in my weights as fast as I'd like so tips really appreciated.

Weights (all free weights unless specified)
Bench 3 X10 @ 60lbs then 3 X 3 @120lbs
Pullups 3X5 with 50lbs of assistance then 2X1 with no assistance.
Biceps curls 3 X 10 with 50lb dumb bells
Front and side raiser 3 X10 with 15lb dumb bells
Military Press 3 X10 with 30lb dumb bells
Triceps (pull down machine) 140lbs
Lunges 3 X 10 on each leg with 50lb weight
Squats 3 X10 50lb weight
Leg raises front (machine) 3 X10 @ 140lbs
Leg raises back (machine) 3 x10 120lbs
15 mins of core work (sit-ups, plank etc) with 35lb weight and stretching on mat.

Run 3 miles. Time 29:26

Evening: Krav Class 18:00 - 20:00
I don't normally do two hours but I wanted to send a message back to the instructors that Saturday did not kill me:)

30 mins of anaerobic calisthenics. Star pushups, burpees, sprinting, crawling on elbows and feet (works core), full out on the heavy bag. Always reacting very quickly to instructions for the instructors. Whistle == burpee etc.

30 mins working response to close in (~1 yard) sucker punch from passive unprepared stance. Worked simultaneous block and counter then fish hooking guys neck and controlling him through leverage while kneeing his groin rapidly.

60 mins working with partner and mits on straight punches and hooks focus on technique. Rotating every few mins.

unstpabl1
08-13-2007, 10:13 PM
CaBrit...Um... take this with a grain of salt. I don't like giving anyone advice, but a couple things jump out. You trained for 3 1/2 hours, could overtraining possibly be affecting your performance? Also if your training to complement your Krav, Isolation type excercise is probably not the best use of your time.

If you've been paying attention to the posts here, you'll note a definite bias toward full body work. There is a reason. Hopefully more knowledgable guys will chime in, but your whole w/o needs to be re examined

mike

Dont Tread on Me
08-13-2007, 10:27 PM
CaBrit...Um... take this with a grain of salt. I don't like giving anyone advice, but a couple things jump out. You trained for 3 1/2 hours, could overtraining possibly be affecting your performance? Also if your training to complement your Krav, Isolation type excercise is probably not the best use of your time.

If you've been paying attention to the posts here, you'll note a definite bias toward full body work. There is a reason. Hopefully more knowledgable guys will chime in, but your whole w/o needs to be re examined


Just the type of feedback I'm looking for. My normal weekly routine is to repeat the above (just 1 hour of krav) 3 times. I rest the remaining week days and do one different activity at the weekend such as mountain biking.

The weight training is where I'm feeling the least bang for my buck. I've been following the weight routine for ~3 years. Krav got added in May to replace ~6 years of Shotokan karate. I've been running for several years. Krav's focus on calisthenics playing at the aerobic/anaerobic border has been the biggest improvement I've had in years.

unstpabl1
08-13-2007, 11:26 PM
Just the type of feedback I'm looking for. My normal weekly routine is to repeat the above (just 1 hour of krav) 3 times. I rest the remaining week days and do one different activity at the weekend such as mountain biking.

The weight training is where I'm feeling the least bang for my buck. I've been following the weight routine for ~3 years. Krav got added in May to replace ~6 years of Shotokan karate. I've been running for several years. Krav's focus on calisthenics playing at the aerobic/anaerobic border has been the biggest improvement I've had in years.


Why would you do the same routine for 3 years? Bet its pretty easy by now and your improvements are stagnant. The body adapts quickly. Even if you follow a bodybuilding paradigm like your doing, the workouts should change every 3 weeks. You can't improve without challenging your comfort zone daily. Working out 4 hours a day is too much, unless your a pro and even they cycle.

You need to change your paradigm on this stuff. Though i realize its hard to have a stranger say your working out wrong for what your trying to accomplish:rolleyes: :D unless your interested in bodybuilding and still you need to mix it up.

The best thing you could do is PM Dino, atroxvis, on this board and see if he could work with you for a few months or longer, long distance. I don't know what his commitments are but tell him I sent you. He'll at least put you on track. A 10 minute conversation with him is an education. You'll accomplish more in a 25 minute Teamruthless w/o than you ever did in your 4 hour ones. Look at this forum, guys are proving it daily:cool:

Hope that helps
mike

peregrine
08-14-2007, 01:21 AM
More work with Dino. :)

I have noticed huge improvements in the past 4wks in terms of power and work capacity. My running times are down and my recovery is great, all the while retaining/gaining that fast twitch fiber for laying the smack down on someone. I've switched from a powerlifting routine(westside for skinny bastards) to Dinos hybrid combative workouts.

Bodyfat is down 1-2%(4weeks) which is around 8-10%. I am not dietting, but if i was eatting clean i know my body enough to say that i would be in the 5-7% range if i was. I have lost some of that beach muscle in my chest, but my anterior delts and upper back is more prominant and functional which translates to more fighting ability.

The workouts are brutal at times and it is not for everyone. They will make you cowboy up so you can reap the rewards or return to your tae bo and bodybuilding. If you want to be a more capable fighting machine the choice is simple for me.

Cold War Scout
08-14-2007, 02:53 AM
I forgot to mention, as I discovered yesterday, burpees and thrusters are definitely perishable skills!

August 14th:
Found another gym in Almeria. Less a commercial gym and more of a hard core gym. Their dumbbells looked like something gladiators were training with millenia ago.

Did a dumbbells and barbell based workout for strength. Just a bunch of different stuff. Good workout.

michael
08-14-2007, 06:39 AM
More work with Dino. :)

I have noticed huge improvements in the past 4wks in terms of power and work capacity. My running times are down and my recovery is great, all the while retaining/gaining that fast twitch fiber for laying the smack down on someone. I've switched from a powerlifting routine(westside for skinny bastards) to Dinos hybrid combative workouts.

Bodyfat is down 1-2%(4weeks) which is around 8-10%. I am not dietting, but if i was eatting clean i know my body enough to say that i would be in the 5-7% range if i was. I have lost some of that beach muscle in my chest, but my anterior delts and upper back is more prominant and functional which translates to more fighting ability.

The workouts are brutal at times and it is not for everyone. They will make you cowboy up so you can reap the rewards or return to your tae bo and bodybuilding. If you want to be a more capable fighting machine the choice is simple for me.

Good stuff, peregrine! Dino told me yesterday that you were making good progress. I'm starting his w/o today, and am looking forward to it. I'm already fairly strong and lean, but am always up for a challenge and improvement.

Dont Tread on Me
08-14-2007, 08:08 AM
Just got a PM from Dino. The incredible team spirit here never stops to impress me. I'll post my workout as it evolves here.

Aug 14
No workout, unless you count running around the house looking for the paperwork needed in CA to buy and sell some guns this evening..

Dry fire practice with G19. Still following drills from Gabe Tac Pistol book.

michael
08-14-2007, 10:18 AM
8/14

My first Team Ruthless w/o, and it kicked my butt.

As many rounds as possible in 40 minutes of:

800m/ 1/2 mile run (substituted 1/2 mile on the elliptical)
25 DB/KB power clean/front squat/push press (35 lbs.)
15 KB 1 arm alternating overhead swings (44 lbs)

I made it through a measly 2 rounds in 38 minutes.:( Pretty pathetic. I did okay on everything except the power clean/front squat/push press combo. These are what took the most time, and I had to break them up in multiple sets before moving on.

I did a 10 minute stretch afterwards to cool down. This was tough.

MDTS
08-14-2007, 10:53 AM
I made it through a measly 2 rounds in 38 minutes.:( Pretty pathetic. I did okay on everything except the power clean/front squat/push press combo. These are what took the most time, and I had to break them up in multiple sets before moving on.


Don't feel bad Michael, my times on some of the routines he's given me are atrocious. Last night I only got through 2.5 of a 4 round routine as well... :mad:

Kobra
08-14-2007, 11:30 AM
8/14

My first Team Ruthless w/o, and it kicked my butt.

As many rounds as possible in 40 minutes of:

800m/ 1/2 mile run (substituted 1/2 mile on the elliptical)
25 DB/KB power clean/front squat/push press (35 lbs.)
15 KB 1 arm alternating overhead swings (44 lbs)

I made it through a measly 2 rounds in 38 minutes.:( Pretty pathetic. I did okay on everything except the power clean/front squat/push press combo. These are what took the most time, and I had to break them up in multiple sets before moving on.

I did a 10 minute stretch afterwards to cool down. This was tough.

Welcome to the club!

Kobra
08-14-2007, 11:58 AM
Michael, I can maybe offer you some tips on the power clean/squat/push press combo (if you aren't doing them already). I'm assuming that you are using 35lb. dumbells.

I start with the db's outside of my feet with the db's oriented to my body in the same way they would be if I were doing a hammer curl--of course I'm squatted down and they are just below my knees. This is where I start my power clean. The db's will remain in this hammer curl orientation all the way through the movement, and as I drop under them into a squat position one of the weighted ends will end up resting upon my shoulders in a nearly vertical position. Then you must, as you reach a standing position reorient them into a military like position before you push press them to the sky.

Watch how Erin uses the dumbells in her second exercise.

http://www.teamruthless.com/000_0323.MOV

I allow the one end of the weight to rest upon my shoulders whereas she just kind of flops them up there. What I like about the way I do them is that standing them up on my shoulders really forces me to get my elbows up and out. The elbow action is crucial for a proper clean.

Lastly, I will stack up some risers or use a short stool to assure that I don't cheat and squat to the same depth in each and every squat. When your ass touches the apparatus you explode upwards. Using the risers is preferable because you can--as you progress--remove one at a time and this will allow you to measure progress in the depth of your squats.

Hope this helps.

K

michael
08-14-2007, 02:20 PM
Kobra and Chris, thanks for the encouragement and tips.

Dino actually sent me a vid of Ashley doing the PC/FS/PP combo, and I have no problem with the technique. My problem--and limiting factor, is my bad lower back (2 degenerative discs). I've never been able to do thrusters, burpees, front or overhead squats without a lot of pain. I'm laid up on the couch now with back pain. I've always been very careful about which exercises I do and have to work around several injuries, so it is going to be a learning process about what I can, and can't, do.:( It's frustrating for me because I could do anything when I was younger, and my mind tells me to drive on and my body pays for it.:(

Jack Rumbaugh
08-14-2007, 02:31 PM
Kobra and Chris, thanks for the encouragement and tips.

Dino actually sent me a vid of Ashley doing the PC/FS/PP combo, and I have no problem with the technique. My problem--and limiting factor, is my bad lower back (2 degenerative discs). I've never been able to do thrusters, burpees, front or overhead squats without a lot of pain. I'm laid up on the couch now with back pain. I've always been very careful about which exercises I do and have to work around several injuries, so it is going to be a learning process about what I can, and can't, do.:( It's frustrating for me because I could do anything when I was younger, and my mind tells me to drive on and my body pays for it.:(

Stick with swings for a while. I have the same issues and no issues with what I do. Make damn sure Dino knows about your back. He'll work around it.

atrox_vis
08-14-2007, 02:34 PM
Tue - 14Aug07
Session #01

KettleBell regimen
As Heavy As Possible

Couplet #01
5 Rounds
5 Thrusters
10 Two Arm Swings - OverHead

Couplet #02
5 Rounds
5 Floor Presses
10 Single Arm Alternating Swings - OverHead

Session #02
We just got our shipment from Nok with the Machete Trainers, so we did about 1 1/2 Hours of:
1.Solo Work - Single Machete, Double Machete, and integrating Foot Work in with all of it.
2. Hard Sparring

The Machete Trainers were up to the task and held together even with us going full out. Left some nice marks too! Nice job Nok!!!!!!!!!!!!

Kobra
08-14-2007, 02:45 PM
Don't EVER, NEVER, EVER let Dino know you are hurt or where you are hurt. He will target it!!! But if you want to learn the hard way... ;)

michael
08-14-2007, 05:18 PM
Dino called me after I sent him the results, and he is going to do some things to strengthen my back, and work around the injuries I have.

Cold War Scout
08-14-2007, 11:37 PM
August 15th:
Short on time today. Leaving Spain in a few hours:
- with 20kg dumbbell: 3 sets 1-handed swings, 3 sets clean and presses, 3 sets snatches, 3 sets sit-ups, 3 sets power cleans
- with 2x20kg dumbbells: 3 sets thrusters.

michael
08-15-2007, 10:19 AM
8/15

Day 2 of the Team Ruthless w/o:

1/4 mile elliptical
50 KB sumo deadlifts to high pulls

1/2 mile
50 KB overhead swings

1/2 mile
50 v situps

1/4 mile
50 BB push presses

1/4 mile

Time: 1:07:09 way too long. I had to stop multiple times to hang on my inversion table to allow my back to recover. Still feeling the effects from yesterday.

Gabriel Suarez
08-15-2007, 10:27 AM
Aug 14
AK drills
Pullups
Military Press
Squats
Abs

Aug 15
Pistol Drills
3 mile run

Kobra
08-15-2007, 02:52 PM
25 mins. Burpees/Snatch/OH Squat with 25lb dumbells.

Did some pull-ups, twisting box jumps, and airsquats for fun, too.

austin
08-15-2007, 02:59 PM
Aug 12

4 x ( 20 MM + 40 Situps + 30 Leg Extensions )
1 hour bike ride
dry fire

Aug 13

30 min bike ride + 20 min stairmaster
Cable exercises & Chinups
4 x 40 captains chair
5 x 20 burpees

Aug 15

AM : 3 mi run with hill + 5 x ( 100M swim lap + 20 pu on deck )
PM : 30 min bike ride + 4 x ( 20 MM + 40 Situps + 30 Leg Extensions )

Aug 16: I travel to Chicago. :(

atrox_vis
08-15-2007, 03:42 PM
Active Rest Day

10,000 Meter Row

unstpabl1
08-15-2007, 03:47 PM
Active Rest Day

10,000 Meter Row

What thats it? One measly workout today:eek: :D

mike

bae4
08-15-2007, 04:04 PM
4 Rounds of:

5 Pushpresses
10 Floor Presses
15 Kettlebell swings

peregrine
08-15-2007, 04:05 PM
1 hour sticks and kicks, footwork, power, integrating, combos, etc.

then

triplet x 5rds
manmakers
zerchers
L pull ups mixed grip
then
5x400m 45sec active rest

felt really good today,even though I had little sleep and not ideal food. Motivation was high, a couple cuties in the gym and clips of Bin laden made me run faster. Many of the bodybuilders in the gym seem complacent and tight. But I keep chugging along. The inner game and outer game seem to be near a high today. I am a slow runner, but it's amazing how my times are dropping, Yet I am retaining my near maximal strength and explosiveness, that is supple and cat like(Which is hard when powerlifting).

I feel myself entering a new level all around.

Everyone else good work and thanks for posting your workouts, they help me push harder.

EDIT- grammar. lol.

michael
08-15-2007, 05:42 PM
felt really good today,even though I had little sleep and not ideal food. Motivation was high, a couple cuties in the gym and clips of Bin laden made me run faster. Many of the bodybuilders in the gym seem complacent and tight. But I keep chugging along. The inner game and outer game seem to be near a high today. I am a slow runner, but it's amazing how my times are dropping, Yet I am retaining my near maximal strength and explosiveness, that is supple and cat like(Which is hard when powerlifting).

I feel myself entering a new level all around.

Everyone else good work and thanks for posting your workouts help me push harder.
l

You're motivating me as well, brother. Keep up the good work!

Dont Tread on Me
08-15-2007, 08:51 PM
The previous feedback on my routine was much appreciated. I'm in contact with atrox_vis and have a great program that I'll start on Friday.

August 15
Morning
Very easy 3 mile run - 31:25

Lunch
30 mins beach volley ball (coed :) :) ). I don't see many team sports in routines here.

Eve
60 mins freestyle sparing rotating opponents with only gouging and biting prohibited. 2 mins in 2 mins out. 3 fights went to ground and ended badly for me. Beware the silent 50+ guy built like a barn. One female oppenent beat the hell out of me with pure speed. Never under estimate a women.

Summary

I agree that I was over training. I'm loosing that explosive power and my last few rounds of sparing were very tough. Same with the volley ball. I don't have the explosive power to get up quickly.

scout308
08-15-2007, 09:55 PM
August 15, 2007

4 Rounds/ 60 minute time limit

1/2 mile Elliptical
50 Dumbbell Thrusters 15lbs
25 Burpees

I will never take three days off. Two days were rest days, and one day communication on my side got F'd up. Sorry Dino!! I feel like I am back at square one:mad: . I went over the limit to get them finished, and so I wouldn't let myself feel like a BIG LOSER.

This workout was hard to finish, but I did it in 1:15. It is amazing how your body can just go in a downward spiral. I felt sluggish, tired, and un-energetic those last 72 hours. I new I should have done something between workouts, but my was over my matter.

I am ready (I think) for my next Ruthless workout.


PS- Dino I emailed you like you wanted. I am home the next two days so communication will not be a problem.

Kobra
08-15-2007, 10:09 PM
This s**t ain't easy, bro, and the fact that you are even starting down this path says it all. Don't let your head get the best of you. One of the things these workouts--and this program overall--is going to do to you is push your mind to want to give up. You have to treat them as if they were a fight. Don't give up. Own the time. God bless America. And good job!

K



August 15, 2007

4 Rounds/ 60 minute time limit

1/2 mile Elliptical
50 Dumbbell Thrusters 15lbs
25 Burpees

I will never take three days off. Two days were rest days, and one day communication on my side got F'd up. Sorry Dino!! I feel like I am back at square one:mad: . I went over the limit to get them finished, and so I wouldn't let myself feel like a BIG LOSER.

This workout was hard to finish, but I did it in 1:15. It is amazing how your body can just go in a downward spiral. I felt sluggish, tired, and un-energetic those last 72 hours. I new I should have done something between workouts, but my was over my matter.

I am ready (I think) for my next Ruthless workout.


PS- Dino I emailed you like you wanted. I am home the next two days so communication will not be a problem.

unstpabl1
08-15-2007, 10:49 PM
I hesitate to comment , cause I'm not training at the moment. Some of the new guys don't know who I am and why I might have some insight. Some of the older guys recieved PM 's from me when they were at that point of Screw this, but they kept going and are reaping the rewards of their efforts.

Teamruthless is not an easy path. It is not the path of least resistence. Its the path with heart. Its for the guy who says I'm going to be the best I can be. I'm going to demand more from myself than anyone else could expect. There are easier roads.

The workouts are built to failure and then to do a tad more tomorrow. Inch by inch, but offering a new challenge daily. In a way you succeed by failing. As long as you pick your ass up and show up the next day, you will succeed. It hones self disciplne,persistence and determination. This is much more than a workout. This developes the mindset thats always talked about here.

You will not complete every workout or break records daily. Whether you complete the workout or not, celibrate the fact that you gave 100% and fricken showed up. Your in the upper 2%, While your training your body, your training your mind to keep pushing through. To never turn against yourself. You will never beat me cause I will never quit as Dino says. Y^ou cannot accomplish that by thinking what a loser you are because the w/o beat you today. Its suppose to:D

Be proud of whatever you completed as its forming a subconcious tape. I did good today and I'll do better tomorrow. Forming that positive mental attitude and stopping the belittling of your accomplishments will form theresults your really seeking from all this. Deep down.

You guys are doing fricken AWESOME

Mike

Kobra
08-15-2007, 10:57 PM
I hesitate to comment , cause I'm not training at the moment. Some of the new guys don't know who I am and why I might have some insight. Some of the older guys recieved PM 's from me when they were at that point of Screw this, but they kept going and are reaping the rewards of their efforts.

Teamruthless is not an easy path. It is not the path of least resistence. Its the path with heart. Its for the guy who says I'm going to be the best I can be. I'm going to demand more from myself than anyone else could expect. There are easier roads.

The workouts are built to failure and then to do a tad more tomorrow. Inch by inch, but offering a new challenge daily. In a way you succeed by failing. As long as you pick your ass up and show up the next day, you will succeed. It hones self disciplne,persistence and determination. This is much more than a workout. This developes the mindset thats always talked about here.

You will not complete every workout or break records daily. Whether you complete the workout or not, celibrate the fact that you gave 100% and fricken showed up. Your in the upper 2%, While your training your body, your training your mind to keep pushing through. To never turn against yourself. You will never beat me cause I will never quit as Dino says. Y^ou cannot accomplish that by thinking what a loser you are because the w/o beat you today. Its suppose to:D

Be proud of whatever you completed as its forming a subconcious tape. I did good today and I'll do better tomorrow. Forming that positive mental attitude and stopping the belittling of your accomplishments will form theresults your really seeking from all this. Deep down.

You guys are doing fricken AWESOME

Mike

Amen! Preach it, brutha!