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Wolfe
10-18-2007, 09:25 AM
How's the energy and recovery? sometimes i'd have issues with the energy.

I feel great when I eat low carb. Energy levels seem good and I don't seem to be hungry all the time. I do think you have to give a little more thought to recovery when you are trying to cut weight. It does seem to tap into your recovery systems. On the other hand, once you lose the extra weight, your joints, heart and lungs get a needed break. I dropped about 85 lbs going low carb a few years ago. I kept most of the weight off but some had crept back on. Right now I'm just trying to eat "clean" and cut out the crap carbs that are so easy to find. Just thinking about what you eat before it goes in your mouth can take you a long way. If I could just do the same with everything that comes out of my mouth I would be a better man.

atrox_vis
10-18-2007, 01:51 PM
18 October 2007

Snatch High Pulls
7 Sets
http://www.teamruthless.com/100_1384.MOV - done with 225 pounds
Pistol Squats
7 Sets

JohnH11B
10-18-2007, 02:44 PM
10/18
100 pushups
100 curls
40 lateral raises
40 lateral pulldowns

michael
10-18-2007, 04:28 PM
10/18

Multiple sets, with no rest, of KB cleans, KB presses, BB bent rows, V situps, push-ups, dips, squats, KB swings.

Wolfe
10-18-2007, 06:03 PM
10/18/07

Heavy Bag:

3 x 3 minute rounds split up into 30 secs of power punching, ride the bike and hit & move

Tabata intervals 20 secs max speed 1-2 straight punches with 10 sec rest ; 8 repeats

Jump Rope :

Hybrid Tabatas 30 sec fast jumping , 10 sec rest, 8 repeats. (ended up with a couple of 20-30 sec rests at the end)

Time for a nap then 3.5 hours unloading air freight.

BYcyclist
10-18-2007, 09:58 PM
10/17: 12 mile very fast, hard paced rolly hills MTB ride. So hard my legs hurt that night. Riding with a pro-racer.

10/18: DLO training with Crafty Dog for much of the day. Very great learning experience - much to learn and practice. Many nuances that have to be learned under live instruction, not just off a DVD.

peregrine
10-18-2007, 10:13 PM
4 rds
5 power snatches 60/135/95/95
10 jumping burpees
15 bench presses 135/205/185/185
20 pull ups mixed grips

had my new crew do this they cried- they subed dl for powersnatch

Dont Tread on Me
10-18-2007, 10:56 PM
Life been a little crazy of late and I've not been posting my workouts. The cool thing about the Team Ruthless workouts is you don't need a lot of time or equipment.


Oct 18
4 Rounds
Run 1/4 Mile
25 Dumbbell Swings - As Heavy As Possible
15 Dumbbell Thrusters - 30Lbs
5 Pull-ups

Cold War Scout
10-19-2007, 09:31 AM
October 19th:
- Walked up and down the townhouse stairs 35 times with a 40 lb. weight vest on. Had planned on doing the hill but it was raining some when I wanted to go so the house stairs was the best I could do.
- Added on some other things. Nothing special but since my t-shirt is soaked, since I was doing some huffing an puffing, and since I did not aggravate the tendonitis any further, I'm happy.

Nap time!

atrox_vis
10-19-2007, 12:00 PM
19 October 2007

Triplet
5 Rounds
Jumping back Squats
Push Press
Level II Figure Eight

BYcyclist
10-19-2007, 01:28 PM
October 19th:

warmup: 40 minute hilly walk
workout: 3 rounds 12-15 reps each
jump rope
WTF burpees w/ DB
incline weighted pullups
bench press
shoulder work
warmdown: core work

Joseph Timbs
10-19-2007, 07:33 PM
18-Oct-07

I partially completed a ladder workout consisting of one arm clean and presses . It was supposed to start at 1 go up to 10 , then back down to 1 in 45 min's . I got back to 8. :(

19-Oct-07

45 Min time limit (in theory) for the following :

15-1 Deadlifts at 155lbs
1-15 Floor Press at 115lbs
15-1 Over head Presses at 75lbs

Actual time that it was completed was 55:06 , and while I'm not happy with the time , I feel a sense of accomplishment if I've at least finished my tasks at hand.

Kobra
10-20-2007, 02:06 AM
18-Oct-07

I partially completed a ladder workout consisting of one arm clean and presses . It was supposed to start at 1 go up to 10 , then back down to 1 in 45 min's . I got back to 8. :(

19-Oct-07

45 Min time limit (in theory) for the following :

15-1 Deadlifts at 155lbs
1-15 Floor Press at 115lbs
15-1 Over head Presses at 75lbs

Actual time that it was completed was 55:06 , and while I'm not happy with the time , I feel a sense of accomplishment if I've at least finished my tasks at hand.

Welcome to the club, Mofo. Get used to failure.

Cold War Scout
10-20-2007, 09:51 AM
October 20th:
- 54 sets of various exercises.

michael
10-20-2007, 12:39 PM
10/20

Full body workout of bodyweight, barbell, dumbbell and kettlebell exercises. Multiple sets, little rest, 30 minutes.

Wolfe
10-20-2007, 08:26 PM
Worked in the yard today. I had a giant pile of limbs and branches to burn that I had piled up earlier in the year to dry out. Short on time so I combined hauling/burning with dead lifts.

I did 20 sets of dead lifts 3-5 reps per set. First and last sets were at 270lbs. All of the other sets ranged from 290 to 355. 355 was all I could get on the bar. I need to buy some more big plates or a longer bar The dead lifts were done in between dragging, cutting up and burning the brush. Finished strong and my back,abs hips and legs are tired. To keep track of the sets, I lined up rocks from my drive on a bench. Seeing the line keep getting longer sort of helped motivate me to get through sets 15 to 20.

peregrine
10-21-2007, 03:09 AM
fri
ruthless wo

sat
ruthless wo
did some db squat snatches- those were really awesome, i like the way you need to stabilize your trunk and then squat all the while statically stabilizing that shoulder.

Cold War Scout
10-21-2007, 05:27 AM
355 was all I could get on the bar. I need to buy some more big plates or a longer bar

Man you guys are freakin' studs!

Cold War Scout
10-21-2007, 11:06 AM
October 21st:
17 supersets of burpees/dumbbell thrusters (DB2x40)/kettlebell swings (KB53).

Have not done this in over 3 months so I sucked.

michael
10-21-2007, 03:30 PM
10/21

Bodyweight workout,multiple sets done with no rest: Pull-ups, Push-ups, Dips, Squats, V-situps, supermans. Followed by a lengthy stretching session.

Wolfe
10-21-2007, 08:25 PM
No formal workout today. Spent about 8 hours working in yard. Hauled and stacked lumber, cleaned out a fence row, stacked firewood, built a new compost bin. I am whooped. Hopefully the day of work will help my body recover from Saturday's deadlift-fest.

I've been reading about GPP workouts. I always thought it was just plain work. Turns out my Dad was really a cutting edge fitness expert when he made me work my rear end off every weekend. It was all GPP. We just didn't know it had a name.

The last three days have been good ones. My girls were on Fall break and we took them horseback riding, watched some movies and my 8 year old wanted to help me today, so she spent the day working with me. Last night we roasted marshmallows on what was left of the fire I had been burning brush on all day. It is easy to get wrapped up in day to day crap and not recognize the special times. For me, I train to be able to protect and enjoy those good times.

michael
10-22-2007, 06:34 AM
. It is easy to get wrapped up in day to day crap and not recognize the special times. For me, I train to be able to protect and enjoy those good times.


You're right on, brother!

BYcyclist
10-22-2007, 08:49 AM
Sat. 10/20 and Sun 10/21

Both days, hard hilly rides on my MTB. GOTX drills all 8 angles, PS from 3 and 5 yards.

Monday 10/22:

Legs burnt, workout for primarily upper body = 5 rounds
- wtf burpees, but with 15 pushups and 15 DB thrusts for every squat
- 15 weighted pullups
- shoulder work
cool down: core / hip mobility work

Cold War Scout
10-22-2007, 12:45 PM
October 22nd:
- 10 sets barbell military presses
- 5 sets back squats
- 5 sets dumbbell sit-ups
- 5 sets bent over dumbbell rows
- 3 sets ankle weights leg raises
- 3 sets COC#2 hand grips
- 5 sets barbell dead lifts

JohnH11B
10-22-2007, 02:43 PM
After CWS posted his, I'm kind of embarrased to post mine:o
Anyway...10/22
100 pushups
70 curls
50 squats
40 lat. pulldowns
40 tricep pushdowns

BYcyclist
10-22-2007, 04:08 PM
After CWS posted his, I'm kind of embarrased to post mine:o
Anyway...10/22
100 pushups
70 curls
50 squats
40 lat. pulldowns
40 tricep pushdowns

huh? what's so shabby about that?..unless you think you were slackin...:cool:

Cold War Scout
10-22-2007, 04:15 PM
huh? what's so shabby about that?..unless you think you were slackin...:cool:

I'm the one that was slackin'.

He's just a modest stud.

Gabriel Suarez
10-22-2007, 04:57 PM
Haven't been posting lately but I will try to pick it up again

Oct 22

5 sets of weighted pullups
5 sets of 50 USA swings
5 sets of KB snatches

JohnH11B
10-22-2007, 04:57 PM
Because I do the weight work and other than seeing a small change I don't see any improvement. Sure, the pushups get easier, but I don't see alot of mass.

Then I see all of the stuff you guys do and I feel like I'm spinning my wheels. I guess, however, that since the pushups are coming along easier and I have noticed a few shirts are getting a little tight, emphasis on little, I'll keep at it. You guys are like an accountability group:)

michael
10-22-2007, 05:31 PM
Because I do the weight work and other than seeing a small change I don't see any improvement. Sure, the pushups get easier, but I don't see alot of mass.

Then I see all of the stuff you guys do and I feel like I'm spinning my wheels. I guess, however, that since the pushups are coming along easier and I have noticed a few shirts are getting a little tight, emphasis on little, I'll keep at it. You guys are like an accountability group:)

Just keep plugging away, brother. Even doing a little is better than doing nothing. Fitness is more than just bulging biceps and a broad back, it is a lifetime pursuit of health, fitness, strength, flexibility, endurance, etc.

John McCreery
10-22-2007, 06:44 PM
10/18 afternoon
Bike 25 minutes
2000m row
5 30 yrd sprints

Evening
100 pushups
Combatives


10/22
Bike 30 minutes
Circuit training 2 x 25 on 10 machines

atrox_vis
10-22-2007, 07:01 PM
Fairfax County Deputy Jim Pope
Age: 49 Years + 2 Days Old
Bodyweight: 328 Pounds
Raw - with no equipment

Sunday - 21 October 2007
670 Pound DeadLift
http://www.teamruthless.com/100_1386.MOV

It takes a minute to load.

Cold War Scout
10-22-2007, 07:10 PM
Fairfax County Deputy Jim Pope
Age: 49 Years + 2 Days Old
Bodyweight: 328 Pounds
Raw - with no equipment

Sunday - 21 October 2007
670 Pound DeadLift
http://www.teamruthless.com/100_1386.MOV

It takes a minute to load.

Kind of funny story. When Sonny P was here a while back this guy was on the other side of the gym. I said to Sonny something along the lines of "man all you would be able to do with a guy like that is shoot him." Sonny responded with "well you know sometimes big guys like that are weaker on the low line so maybe you could work on his knees, yada yada." (or words to that effect). About 1/2 hour later the guy comes walking by on his way out the front door. I happened to be standing next to Sonny. As the guy comes lumbering by Sonny turns to me and with his evil Russian smile says words to the effect "I take that back. I think you would have to shoot him."

Dont Tread on Me
10-22-2007, 09:17 PM
I think you would have to shoot him."

I had that experience last week with a 6ft 8 African American with biceps bigger than my VW at Krav. I worked carotid artery chocks on him and he on me. Even with textbook perfect leverage he was hard to escape from or take out. Some people you just have to shoot.

You really have to go toe to toe with a guy that much more powerful than yourself to appreciate the advantage of weight and muscle.

Luckily, he is one of the nicest guys I've had the pleasure to train with.

October 22

Morning
Team Ruthless workout.

15/1, 14/2, 13/3,....3/13, 2/14, 1/15
Two Arm Swings - 25Lbs
Dumbbell Thrusters - 25Lbs

And Then,
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Evening
2 hours of krav. Lots of pushups, burpees, jumping jacks, etc. Worked bear hugs. You really can get out of them even if lifted clean off the ground.

Wishbone
10-22-2007, 09:54 PM
Because I do the weight work and other than seeing a small change I don't see any improvement. Sure, the pushups get easier, but I don't see alot of mass.

Then I see all of the stuff you guys do and I feel like I'm spinning my wheels. I guess, however, that since the pushups are coming along easier and I have noticed a few shirts are getting a little tight, emphasis on little, I'll keep at it. You guys are like an accountability group:)

Don't forget, without proper nutrition, you aren't going to see mass if that's your goal.

JohnH11B
10-23-2007, 05:02 AM
Not so much mass, just cut and increased stamina. I don't run as much as I should, but since it's cooled off I'll do more.

And the better half doesn't cook anything fried, so I have very little of that. I'll just keep at it:)

BYcyclist
10-23-2007, 10:16 AM
Not so much mass, just cut and increased stamina. I don't run as much as I should, but since it's cooled off I'll do more.


Not going for mass, I'd be pretty happy to be cut, fast, flexible, with enormous anaerobic capacity and explosiveness.

But I'm sick today so just working core and flexibility stuff I learned from Crafty Dog coupled with a hilly walk.

Cold War Scout
10-23-2007, 10:56 AM
October 23rd:
- 14 movement prep exercises.
- 40 lb. weight vest: 10 trips down and up neighborhood hill. 30 burpees.

John McCreery
10-23-2007, 11:49 AM
5000 m row.

20 minutes of soccer

I cut 4 minutes off of my row from when I started this about 3 weeks ago.

Wolfe
10-23-2007, 05:33 PM
10-23-07

5 Rounds

10 push up burpess with an explosive jump
10 53lb KB Snatches each arm

I kept rests to under 1 minute between rounds. This combo was good. Everything felt torched afterword. I followed up with 53lb TGU's but stopped after a couple of reps per side when my form went to hell. I was wiped from thecouplet. Finished with windmills.

I have this idea to keep at this pairing until I can knock out 100 total burpees and 200 total snatches-10 rounds. I've got to believe that would be a good test of overall conditioning and toughness.

Check out Ross Enamait's blog at rosstraining.com. To answer a challenge from a poster, Ross videoed himself deadlifting 500 pounds-no belt- at 170 pounds body weight. Given his obvious conditioning otherwise, that display of raw strength to bodyweight is impressive to say the least.

michael
10-23-2007, 05:38 PM
10-23-07

5 Rounds

10 push up burpess with an explosive jump
10 53lb KB Snatches each arm

I kept rests to under 1 minute between rounds. This combo was good. Everything felt torched afterword. I followed up with 53lb TGU's but stopped after a couple of reps per side when my form went to hell. I was wiped from thecouplet. Finished with windmills.

I have this idea to keep at this pairing until I can knock out 100 total burpees and 200 total snatches-10 rounds. I've got to believe that would be a good test of overall conditioning and toughness.

Check out Ross Enamait's blog at rosstraining.com. To answer a challenge from a poster, Ross videoed himself deadlifting 500 pounds-no belt- at 170 pounds body weight. Given his obvious conditioning otherwise, that display of raw strength to bodyweight is impressive to say the least.

Good workout!

Ross is a stud, and that is impressive, especially considering he doesn't really train limit strength.

michael
10-23-2007, 05:39 PM
10/23

Bodyweight workout: Multiple sets with little rest of, pull-ups, push-ups, hindu push-ups, squats, jackknives, opposite arm and leg lifts, hip heists, russian twists, one leg stands. Stretching session.

A lot of this session was prehab-type exercises, concentrating on strengthening my crappy back.This monts Law Officer mag had an article about it, and I tried the exercises in it. Very good stuff.

Gabriel Suarez
10-23-2007, 06:00 PM
Oct 23

45 Minutes with AK
Weighted Pullups 5 sets
Push Press
Squats
Triceps Extensions
Abs

6Gunner
10-23-2007, 11:38 PM
Well, I was supposed to get back into the gym today to start back into at least some strength training while my damage healed, but had a bunch of stuff hit me in the PM that kept me away.

Did 4 sets of pushups and crunches for a total of 100 apiece just to be able to say I did something.... :(

peregrine
10-24-2007, 12:53 AM
10/23
squat 7x3
front squat 7x3 last 3 sets did zerchers instead
oh squat 7x3

been pretty busy moving at work and moving houses, also used last week more as a deload week, got in a few workouts, but i didn't go as intense as i useally do.

Steve Collins
10-24-2007, 03:51 AM
10/23 AM:

2.5 mile hill run, 8:30 min mile

50 lunges

15 minutes stretching

Light day, had to work til 11pm...:(

Cold War Scout
10-24-2007, 06:01 AM
Check out Ross Enamait's blog at rosstraining.com. To answer a challenge from a poster, Ross videoed himself deadlifting 500 pounds-no belt- at 170 pounds body weight. Given his obvious conditioning otherwise, that display of raw strength to bodyweight is impressive to say the least.

Awesome video. Ross is truly an awesome athlete, as well as a damn nice guy.

Cold War Scout
10-24-2007, 11:29 AM
October 24th:
- 12 Prehab exercises.
- 2 weight vest circuits (7 exercises per circuit).
- Ankle weights circuit (13 exercises).
- Weight vest circuit (5 dynamic exercises).
- 3 Movement Prep exercises.

* Better than nothing....

atrox_vis
10-24-2007, 02:46 PM
24Oct07

Triplet
5 Rounds - resting long enough to add weight
5 L-sit Pull-ups
10 High Incline Bench Press - Heaviest set was with 225Lbs
15 Snatch Grip DeadLifts (No Straps - No Belt)- Heaviest set was with 350Lbs

Jack Rumbaugh
10-24-2007, 05:27 PM
Tendonitus in my right knee flared up so i took it easy.

Floor presses
Full extension floor presses
Pass through figure 8s.

Now off to find my ice pack.

limamike55
10-24-2007, 05:32 PM
6 Mile Run

20 push ups x 3 sets

40 lbs curls x 3 sets

5 Minutes from Glock Presentations from Holster.

JohnH11B
10-24-2007, 06:58 PM
10/23
2 mile walk with the better half and some pushups. Very busy at work, and home.

peregrine
10-24-2007, 10:07 PM
"Bonecrusher"- lol... i like the primal and testosterone names as opposed to female names like frannie, and ann.

20/1...1/20 inverse couplet
alternating kb swings/pull ups- using 55#db for swings, began pull ups with 35#(i finished with assited pull ups).

good workout. i really focused on the concept of that slight scapula pull at the peak of the swing.

6Gunner
10-24-2007, 10:44 PM
Still moving slow, but made my first foray into the gym since I hurt myself.

Incline Bench Press: 7x3 - finished with 3 reps at 225

Flat Bench Press: 7x3 - finished with 3 reps at 295

Close Grip Bench Press: 7x3 - 3 reps at 185 - My arms were SHOT. :o

michael
10-25-2007, 12:43 AM
10/24

Just a quickie bodyweight workout.

Jack Rumbaugh
10-25-2007, 02:57 AM
10/24

Just a quickie bodyweight workout.

Was it good for her too?:D

atrox_vis
10-25-2007, 04:52 AM
25 Oct 07

Standing Military Press
7 x 3 - Max set 225Lbs
Shrugs
7 x 3 - Max set 700Lbs
Neider Press
3 x 5 - Max set 100Lbs
KettleBell One Arm Front Squat/Sots Press/OverHead Squat (Each Side)
5 x 5 - Max set 32Kgs
Hanging KettleBell One Arm AnyHow
3 x 3 - Max set 28Kgs

Just experimenting on some different things, video to follow!

atrox_vis
10-25-2007, 05:22 AM
Some videos on a couple of new things we have been working on.

KettleBell One Arm Front Squat/Sots Press/OverHead Squat
http://www.teamruthless.com/Front-Sots-Overhead.MOV

KettleBell One Arm Roman Chair Rows
http://www.teamruthless.com/Side_Roman_Chair_KB_Row.MOV

Hanging KettleBell One Arm AnyHow
http://www.teamruthless.com/Hanging_1_Handed_Anyhow.MOV

Neider Press
http://www.teamruthless.com/Nider_Press.MOV

Sorry, videos take a minute to load.

* Thanks ElkHunter, I fixed the link.

Elkhunter
10-25-2007, 07:16 AM
Welcome Dino

The first three look really interesting.

The Roman Chair Rows are a good counterpart to the Roman Chair Bench Presses.

Not sure what to think of the fourth one, how much stress does that put on the lower back?

Gabriel Suarez
10-25-2007, 07:33 AM
Oct 24

45 minutes AK Drills
5 Mile run in the woods

atrox_vis
10-25-2007, 09:39 AM
Welcome Dino

The first three look really interesting.

The Roman Chair Rows are a good counterpart to the Roman Chair Bench Presses.

Not sure what to think of the fourth one, how much stress does that put on the lower back?

The Neider Press actually is not stressful on your back at all, because the bar is pushed out at an upward angle. From chest level to above the eyes & it is not meant to be done heavy. It is meant to train the body to explode in two directions simultaneously & quickly.

austin
10-25-2007, 10:06 AM
I added 20lb dumbells to my bodyweight stuff yesterday. At one point I had them in my hands for over 10 minutes while running stairs. I am sore a bit today and the dog had to pull me a bit during the AM run, but its not too bad!!

Cold War Scout
10-25-2007, 10:06 AM
October 25th:
Kettlebells: 22 different exercises; 44 total sets.

Cold War Scout
10-25-2007, 10:07 AM
I added 20lb dumbells to my bodyweight stuff yesterday. At one point I had them in my hands for over 10 minutes while running stairs. I am sore a bit today and the dog had to pull me a bit during the AM run, but its not too bad!!

I am not gonna be a happy puppy when all your guys start blowing by me. :(

Cold War Scout
10-25-2007, 10:36 AM
Welcome Dino

The first three look really interesting.

The Roman Chair Rows are a good counterpart to the Roman Chair Bench Presses.

Not sure what to think of the fourth one, how much stress does that put on the lower back?

I just did 3 sets of 10 of the Neider presses. I did not feel like it was something that hit the back at all.

peregrine
10-25-2007, 10:51 AM
25 Oct 07

Standing Military Press
7 x 3 - Max set 225Lbs
Shrugs
7 x 3 - Max set 700Lbs
Neider Press
3 x 5 - Max set 100Lbs
KettleBell One Arm Front Squat/Sots Press/OverHead Squat (Each Side)
5 x 5 - Max set 32Kgs
Hanging KettleBell One Arm AnyHow
3 x 3 - Max set 28Kgs

Just experimenting on some different things, video to follow!

nice weight.
Ashley looks amazing, and unbeknowest to most lethal.

BYcyclist
10-25-2007, 12:23 PM
atrox - are you folks publishing/selling a DVD soon on these exercises? I for one would buy it!

BY

michael
10-25-2007, 04:01 PM
Was it good for her too?:D

Of course. I wouldn't be a real man if it wasn't.:cool:

michael
10-25-2007, 04:02 PM
10/25

Prehab exercises, followed by a Kettlebell, bodyweight, and Dumbbell workout. Stretch.

peregrine
10-26-2007, 12:28 AM
today's workout
"What!!!"

5 thrusters 45/95/115/185-135/155
10 jump squats 45/95/115/135/155
15 neider presses 45/75/75/75/75
20 burpulls- last two sets were kipped, did the pullups and kips on a A frame in a smith machine, got some good scapula retraction.

good workout. I really missed pumping heavy(relative) weight last week during my crusise week. Highly motivated today. Finished workout with a mix of sauna and powerstroking a flat stick then my fight stick in the wind and rain. musashi here i come.
Did 2rds of both left and right, some military krabi krabong and a little blend, though not too much fancy footwork as the deck was slick with water.

ot- got my 'Elite Rings' in the mail today with the 'ring strength' dvd. I haven't had time to view yet, but the rings are larger than competition level gymnastics rings. I'll play with them tomorrow after my workout and i want to try that Hanging KettleBell One Arm AnyHow on them, seems like i'll be spinning as i hang and try to curl then press.

Miles
10-26-2007, 12:36 AM
24th Oct. Eight minutes of monkey runs non stop, followed by 1kg situps to maxout. Total ten minutes. Still feeling it today.

Today, handstand pushups to max out, pullups til maxout, followed by incline (feetup) pushups til max then 1kg situps to max and then 5kg Russian twists. Feel good (though that might be the wine).

Miles

Kobra
10-26-2007, 12:38 AM
today's workout
"What!!!"

5 thrusters 45/95/115/185-135/155
10 jump squats 45/95/115/135/155
15 neider presses 45/75/75/75/75
20 burpulls- last two sets were kipped, did the pullups and kips on a A frame in a smith machine, got some good scapula retraction.

good workout. I really missed pumping heavy(relative) weight last week during my crusise week. Highly motivated today. Finished workout with a mix of sauna and powerstroking a flat stick then my fight stick in the wind and rain. musashi here i come.
Did 2rds of both left and right, some military krabi krabong and a little blend, though not too much fancy footwork as the deck was slick with water.

ot- got my 'Elite Rings' in the mail today with the 'ring strength' dvd. I haven't had time to view yet, but the rings are larger than competition level gymnastics rings. I'll play with them tomorrow after my workout and i want to try that Hanging KettleBell One Arm AnyHow on them, seems like i'll be spinning as i hang and try to curl then press.

"Powerstroking...the fight stick" sounds like an inappropriate item to include in the post. Didn't the other guys in the sauna let you know that such is out of bounds? That's just plain wrong.

Steve Collins
10-26-2007, 12:47 AM
All right, I emailed Dino about helping me with my workouts. I think this is going to hurt...:confused:

10/25: PM-113 burpes in 20 minutes, 10 minutes of stretching

My first burpees ever; yeah, this is gonna hurt!

peregrine
10-26-2007, 12:51 AM
"Powerstroking...the fight stick" sounds like an inappropriate item to include in the post. Didn't the other guys in the sauna let you know that such is out of bounds? That's just plain wrong.

haha... you're still awake?
There was a lady in the sauna. She liked the flying sweat.

Gabriel Suarez
10-26-2007, 06:26 AM
Oct 25

AK work
5 sets of USA Swings
5 sets of Snatches
5 sets of DARC Swings
5 sets Weighted Pullups

Cold War Scout
10-26-2007, 09:29 AM
October 26th:
A flexibility training day.

Dont Tread on Me
10-26-2007, 09:38 AM
October 25
Team Ruthless workout
5 Rounds as fast as Possible
Run 1/2 Mile
25 Bench Press - Heavy as possible
25 Dumbbell Swings
25 Push-ups
25 Sit-ups

One hour Krav. 30 mins sparing only hands/only feet etc. 30 mins grappling. Grappled with an IDF guy. Man, he would not give up!

One hundred rounds MT practice. I've not fired a gun for a month (Please don't ban me from WT:-)). My skills has slipped but only marginally. I'm putting my effort into fitness and combatives right now and trying to find out how little I can shoot but maintain. I'm estimating that 100 rounds every two weeks is good for me.

October 26
Team Ruthless Workout.
20/1, 19/2, 18/3,...3/18, 2/19, 1/20
One Arm Alternating Dumbbell Swings - 35Lbs
Pull-ups

atrox_vis
10-26-2007, 01:26 PM
26 Oct 07

Movement Prep Day

Joseph Timbs
10-26-2007, 07:19 PM
Since I don't get to post much , I'll have to post multiple workout days / events.


Monday Is a blank right now

Tuesday 226 Burpees in 25 Min's

Wednesday 57 Burpee pullup frog jumps (dino calls it something else , but I can't remember ) in 25 Min's

Thurday off due to PT test early Friday

Friday / today 163 Burpees in 20 Min's


I want to note that I follow Dino's PT regimen in addition to whatever Company PT that's conducted in the morning.

Gabriel Suarez
10-26-2007, 08:29 PM
Oct 26

4 mile run
45 minutes AK drill

Cold War Scout
10-27-2007, 09:01 AM
October 27th:
Morning: 35 Kettlebell Manmakers with 2x44 lb. kettlebells.

* It was ugly. These are significantly harder than with dumbbells.

** Stopped at 35 intentionally because I had intended this to be a day of active rest, plus I did not want to torque my elbow (the recent tendonitis is abating so I don't want to screw up a good thing in progress).

Evening Add-on: 5 Clubbells exercises; 15 total sets.

Joseph Timbs
10-27-2007, 09:03 AM
Oct 27 at the Warriors Forge

5 Rounds of

1/4 mile runs

45 two arms swings with 24k Kettlebell

30 Floor Presses with 115 lbs

15 deadlifts with 155 lbs

completed in 1 hr 24 min's and 52 sec's .

michael
10-27-2007, 09:58 AM
10/27

Prehab/movement prep exercises, followed by a KB, BB and BW workout. Full body stretch afterwards.

Dont Tread on Me
10-27-2007, 02:48 PM
10/27

100 Pull-uos
100 Push-ups
100 Sit-ups
100 Squats
100 Four Count Mountain Climbers
100 Burpees
100 Standing Broad Jumps
Run 1 1/2 Miles

We don't swear on this forum so I cannot express what this felt like! This actually took me close to 3 hours to complete and felt like a marathon.

I had to include additional running to give me the "downtime" needed.

peregrine
10-27-2007, 03:41 PM
10/27

100 Pull-uos
100 Push-ups
100 Sit-ups
100 Squats
100 Four Count Mountain Climbers
100 Burpees
100 Standing Broad Jumps
Run 1 1/2 Miles

We don't swear on this forum so I cannot express what this felt like! This actually took me close to 3 hours to complete and felt like a marathon.

I had to include additional running to give me the "downtime" needed.

awesome bro.
Those longer workouts definatelly test one's will.

myself
sat
2hours sticks and kicks in the park.
i will be kicking for the next month as i need the conditioning.

Joseph Timbs
10-27-2007, 04:31 PM
Workout number two for the day consisted of one arm clean and presses with a 20 min time limit using a 16k Kettelebell .


I did 75 on each arm.



CA_Brit , I'm quite aware of that feeling , but the upside is that I can cuss when Dino's around , he only laughs , but still . :eek::rolleyes:

Wolfe
10-27-2007, 07:23 PM
10-27-2007

Ross Enamait's Magic 50

Triplet 5 Rounds 60 sec. or less rest between rounds

Push Up Burpees X 10
62lb KB Snatches X 5 per side
62lb KB Clean & Press X 5 per side

50 total reps for each movement.

Cold War Scout
10-27-2007, 07:25 PM
10/27

100 Pull-uos
100 Push-ups
100 Sit-ups
100 Squats
100 Four Count Mountain Climbers
100 Burpees
100 Standing Broad Jumps
Run 1 1/2 Miles

We don't swear on this forum so I cannot express what this felt like! This actually took me close to 3 hours to complete and felt like a marathon.

I had to include additional running to give me the "downtime" needed.

That would take me a whole weekend to do. On speed too.

Steve Collins
10-27-2007, 11:45 PM
10/27 PM:

-30 min run, 9 min mile pace
-1500m row

Joseph Timbs
10-28-2007, 09:23 AM
Today first workout consist of :

5X5 75lbs power snatches

4x5 95 lbs & 1x5 115lbs Power Cleans


Second workout consist of 4 rds of :

1/2 mile runs

25 push press using 75lbs

20 pull-ups

15 roman chairs

Done in 47 Min's & 7 Sec's

Cold War Scout
10-28-2007, 09:36 AM
October 28th:
- 155 burpees in 9 sets.

This is what I have to look forward to this evening:

http://www.gmu.edu/cfa/images/eventphotos_07/tango2.jpg
“Swirling, fast-paced tapestries of movement, laced with proud postures and sensual couplings,” reported The Washington Post after their last performance here. Tango Buenos Aires is Argentina’s greatest cultural export with a dozen talented dancers, a vocalist and six gifted instrumentalists. Together they trace the history of the Argentine Tango, an integral part of their culture that was born in the dance halls and brothels in the late 19th century and swept Europe as high society embraced this new dance sensation. Tango Buenos Aires never fails to mesmerize and astound audiences as they perform the various styles of tango with its dazzling intricacy, dramatic flourish, and deep emotion.

unstpabl1
10-28-2007, 01:31 PM
October 28th:
- 155 burpees in 9 sets.

This is what I have to look forward to this evening:

http://www.gmu.edu/cfa/images/eventphotos_07/tango2.jpg
“Swirling, fast-paced tapestries of movement, laced with proud postures and sensual couplings,” reported The Washington Post after their last performance here. Tango Buenos Aires is Argentina’s greatest cultural export with a dozen talented dancers, a vocalist and six gifted instrumentalists. Together they trace the history of the Argentine Tango, an integral part of their culture that was born in the dance halls and brothels in the late 19th century and swept Europe as high society embraced this new dance sensation. Tango Buenos Aires never fails to mesmerize and astound audiences as they perform the various styles of tango with its dazzling intricacy, dramatic flourish, and deep emotion.

I'd go to that. Don't get the opera thing though. I don't know if you've seen the Bud Light commercial where the guy sneaks in bottles of Beer only to have them break when a high note is hit. Great spot

Cold War Scout
10-28-2007, 07:33 PM
I'd go to that. Don't get the opera thing though. I don't know if you've seen the Bud Light commercial where the guy sneaks in bottles of Beer only to have them break when a high note is hit. Great spot

This tango thango turned out to be quite good.

unstpabl1
10-28-2007, 07:55 PM
This tango thango turned out to be quite good.

It sounds like it was like one of those shows that came out of Ireland, that featured the dance,music and songs of the country. Sounds cool to me

Dont Tread on Me
10-28-2007, 08:54 PM
October 28

I was so jacked this evening I did not feel a thing and flew through this:

4 Rounds
Run 1/4 Mile
25 Dumbbell Swings - As Heavy As Possible
15 Dumbbell Thrusters - 30Lbs
5 Pull-ups

If the neighbors think you're dangerous there is nothing like doing a team ruthless workout to rub it in. Something about throwing a black karate belt over a tree in your yard to do pullups that gets them talking....

peregrine
10-28-2007, 10:56 PM
coasted all day...took a nap, ate some greasy breakfast and watched the idiot box. not enough calories and protein.

pm
3rds of this triplet
1. 25 thrusters - 30#/45#/55-30#
2. 25 ring dips - pretty kewl, i haven't seriouslly done these for years, no planches for me, my legs are too meaty for a gymnast now, but i guess i can hit one then eat him.
3. 1/3mi run

3-5min rest
2rds of this 4min round with 1min between
1min stick right hand power
1min ground and pound
1min stick left hand power
1min ground and pound


finished with some light stick swinging with visualization- kicks, stiff arm into forehands/punyos, front kick to the ... and punyos, some light evasion, attacking blocks, some krabi strikes, and the kitchen sink. I want to work more footwork as that makes a huge difference, so more attacking blocks, and more merging aor evasion then striking. I also want to work quicker hand attacks, like 2 strikes on 1 beat jab/slash, slash/jab, jab/redondo, etc. or even 3 strikes on 2beats like the lameco3- jab/slash/redondo or slash/jab/redondo.

80-90% today- no nagging baody parts or injuries. felt pretty good, though my trapezius are still fried from thurs and fri.(i think it was the scapula pull ups and kb swings with scapula retractions). Funny thing about teamruthless workouts, they make your traps and neck crazy strong. The tailor would probablly freak at some of your guys necks.

The con today was all the power stroking makes my form go to the birds and swings just go for the homerun, but i evened it out with the cool down and swang for form and grace like i was using a blade.

atrox_vis
10-29-2007, 04:28 AM
Mon - 29Oct07
Session #01

Up & Down the Ladder
KettleBell One Arm Power Clean & Press
Pull-ups

Gabriel Suarez
10-29-2007, 06:51 AM
Oct 28

All day on the range
5 sets weighted pullups
5 sets of USA swings
5 sets of Snatches

Cold War Scout
10-29-2007, 11:16 AM
October 29th:
- Movement prep work
- 3.0 mile walk with 40 lb. weight vest. Did some footwork and lunges work along the way.

* Mostly a nice easy day. Just what I needed....

michael
10-29-2007, 04:16 PM
10/29

Movement prep/ core prehab exercises, followed by Kettlebell, dumbbell and bodyweight workout. Stretch afterwards.

Elkhunter
10-29-2007, 07:52 PM
Been out hiking in the mountains everday since last thursday, my annual hunting season vacation. :)

So a light workout in the evening.

Snatches, 16kg KB, 129 in 7 minutes, nonstop.

I started out changing arms every 5 reps, but at 70 I switched to 10.

6Gunner
10-29-2007, 10:29 PM
Okay! After having to basically do nothing serious for nearly two weeks after pulling a muscle, I finally started feeling more like my old self in the last couple of days.

Made the mistake of telling Dino this. :p

He promptly "allowed" me to go back to a two-a-day program, and I had the advantage today of having a buddy of mine in the BP in El Paso visiting, so he got to spot me during the AM workout.

Today:

AM workout was three exercises: Incline bench, Flat bench, and close-grip press, seven sets of three reps each (It was the first time I'd decided to go for it on bench since I crushed the disc in my neck while doing reps with 305 back in 2005).

Incline bench maximum: last set, 3 reps - 255
Flat Bench Maximum: last set, 3 reps - 315 (:D )
Narrow-grip Bench: last set, 3 reps - 275

PM workout was circuit training:

4 circuits, Row, Push-Press, Pushups.

Row: 1 x 2:14, 1 x 2:19, 1 x 2:13, 1 x 2:24
Barbell Push-Press: 1 x 25 - 75lbs, 1 x 15 - 80, 1 x 15 - 85, 1 x 10 - 85
Pushups: 1 x 25, 1x20, 1x20, 1x25

Ordinarily, I suspect I would have accomplished more on both the Push-Press and the Pushups....but my arms were SHOT after the AM strength training.... :o

Steve Collins
10-30-2007, 12:24 AM
10/30 PM:

4 rounds of:
-1/4 mile run
-25 DB thrusters w/25lbs
-15 burpees
-5 pullups

All in 57:23, not real great, but it was my first Team Ruthless workout!

atrox_vis
10-30-2007, 04:00 AM
30Oct07
Session #01

Couplet One
5 Sets - Resting only long enough to add weight
5 High Incline bench Press
10 Dumbbell Man Makers

Couplet Two
5 Sets - Resting only long enough to add weight
5 Flat bench Press
10 Pistol Squats - Each Side

Triplet One
5 Sets - Resting only long enough to add weight
5 Dumbbell Thrusters
10 High/Low WindMills on 12" Box - Each side
15 Two arm KettleBell Snatches

Explosive Close Grip Bar Pushes
5 Sets


Ashley & I will be working the Krabi Krabong and Los Triques material that we went over with Crafty later today and that will be session #02.

Gabriel Suarez
10-30-2007, 05:23 AM
Oct 30

3 mile run after range training

Cold War Scout
10-30-2007, 09:28 AM
October 30th:
- 49 sets in total of 36 different exercises, all using weighted resistance.

John McCreery
10-30-2007, 12:56 PM
30 minute bike
20 minutes soccer

Cold War Scout
10-30-2007, 01:17 PM
30 minute bike
20 minutes soccer

You must be freakin' agile as hell....

peregrine
10-30-2007, 05:20 PM
mon pm
maximal weight
dl 7x5

couplet- all out sprint
db thrusters / pull ups
- 10/1, 9/2,8/3...1/10 - kept going till about 8pull ups, then needed a 30sec break, then the 9 pull ups took about 3sets, same with 10pull ups.
Was supposed to be kb swing instead of pull ups, but i had a brain fart.

5min of light stick movement





tue pm

1hr stick - drills, tag sparring- going to really focus on 2moves to 1beat
probally a little knife sparring as well


before or after
power/circuit- 5rds
mm
front squats
mil press

conditioning- 4rds
run
burpee box jumps

light meditation/stretch in the sauna

peregrine
10-30-2007, 05:22 PM
You must be freakin' agile as hell....

and some big lungs

peregrine
10-30-2007, 05:23 PM
10/30 PM:

4 rounds of:
-1/4 mile run
-25 DB thrusters w/25lbs
-15 burpees
-5 pullups

All in 57:23, not real great, but it was my first Team Ruthless workout!

Awesome, what do you think?

Cold War Scout
10-30-2007, 05:34 PM
10/30 PM:

4 rounds of:
-1/4 mile run
-25 DB thrusters w/25lbs
-15 burpees
-5 pullups

All in 57:23, not real great, but it was my first Team Ruthless workout!

Stick with it and you will see your times dropping dramatically, even as you see your ability to sling more weight go up dramatically.

You guys got kettlebells where you are at?

BYcyclist
10-30-2007, 06:48 PM
Oct. 30: getting back into the swing of things after nursing nasty headcold and being at the PS class in Prescott over the weekend

warmup: 40 minute fast hilly walk
workout: triplet - 3 sets 10 reps each of:
- WTF burpees w/ 25 lbs DBs
- Deadlifts w/50 lbs (made my back a little sore)
- Weighted pullups
warmdown: core exercises on stability ball / hip stretches

Dont Tread on Me
10-30-2007, 08:08 PM
Oct 30

Morning
Chat with Team Ruthless. I complained that I'm not burning enough fat. I expect to pay for that!

Evening
Two hours Krav. One hour running around like a mad man punching and kicking bags to loud music. Heaven. Pure heaven.

One hour perfecting rolling. I can roll like TJ Hooker and Sonny Crockett now. I'm not sure of the tactical utility WRT fighting with a handgun but the CDI factor is there. Krav focusses on rolling in response to being knocked down and getting back up real fast with a 180 turnaround to engage the BG who just caused you to fall.

Going to try it with my EDC tonight and see what falls out.

Earthquake!!!!
Good old CA. Just got hit with a 5.0 earthquake (http://quake.usgs.gov/recenteqs/) while typing this (I live under the big red square). A 5.0 get your attention. Reminder that preparedness is not a game.

BYcyclist
10-30-2007, 08:34 PM
Oct 30

Morning
Chat with Team Ruthless. I complained that I'm not burning enough fat.


Hmmmm, how's your food intake? Cutting down on "white" foods? (white bread, sugar, pasta, potatoes)? If so great - then maybe start looking at your portion sizes. If not, I guarantee you'll drop another few points of bodyfat in a few weeks.

Also, I've seen this alot but never asked, what's EDC? (so many acronyms on WT)

Dont Tread on Me
10-30-2007, 10:19 PM
I'm eating too many processed foods with too much fat. White rice is also another weakness.

EDC = Everyday carry. For me that is everything defensive from my G19 to my Emerson to my Surefire and fox labs spray.

Just did some rolls with a G19 A-IWB (Ehud). It sticks in your gut as your roll (which is a reason not to have a gut) but is very fast to access as you come out of the roll. This could be another pro for appendix carry.

Steve Collins
10-30-2007, 11:56 PM
Stick with it and you will see your times dropping dramatically, even as you see your ability to sling more weight go up dramatically.

You guys got kettlebells where you are at?

No kettlebells, unfortunately. I know there are some guys south of me that are in the process of getting some. I figure I'll get some for myself when I get home.

Steve Collins
10-30-2007, 11:59 PM
10/30 PM:

5 rounds of:

-1/4 mile run

4 rounds of:

-25 bench pressess w/ 135lbs
-25 two arm swings w/ 55lbs DB

Was supposed to do 5 rounds of everything, but I couldn't even lift the bar off the rack for the fifth round!:o I figured disgression was better than caving in my chest!:eek:

Cold War Scout
10-31-2007, 01:48 AM
I'm eating too many processed foods with too much fat. White rice is also another weakness.

Eat Uncle Bens converted rice if you must eat white....

atrox_vis
10-31-2007, 03:05 AM
Oct 30

Morning
Chat with Team Ruthless. I complained that I'm not burning enough fat. I expect to pay for that!

Count On It!!!!!!!!!!!

austin
10-31-2007, 09:02 AM
I got a complement last night.

Two of Plano's finest looked me over when I walked out of a theater.

I was in safari shorts and a long sleeved t-shirt. They started at my legs and then looked me up and down. I did the same for them. Then one nodded at me and they went back to talking.

Dont Tread on Me
10-31-2007, 09:50 AM
Uncle Bens! You guys have never had an Asian wife:) I've switched to a Chinese rice with the grain still attached. I control the portion size by using a measuring cup and keeping to 1 cup max. I used to pig out on a plateful of white (Japanese) rice.

Thinking about it, my real problem is that post lunch crash and hitting the vending machine at work for chocolate. Now I've just got to pack healthy snacks.

austin
10-31-2007, 10:37 AM
Uncle Bens! You guys have never had an Asian wife:) I've switched to a Chinese rice with the grain still attached. I control the portion size by using a measuring cup and keeping to 1 cup max. I used to pig out on a plateful of white (Japanese) rice.

Thinking about it, my real problem is that post lunch crash and hitting the vending machine at work for chocolate. Now I've just got to pack healthy snacks.

There is the problem.

I've learned about visiting Chinese homes.

You say you are hungry.

Then the cooking starts.

You finish the first platter, then the second comes out.

Being a good boy, to be polite, you eat the third platter, too.

The eldest daughter is sent to the market while you eat the fourth platter.

By the sixth platter the mom is getting frustrated and you are about to explode.

Finally, you cannot eat anymore while the mom collapses in the kitchen.

peregrine
10-31-2007, 11:21 AM
I got a complement last night.

Two of Plano's finest looked me over when I walked out of a theater.

I was in safari shorts and a long sleeved t-shirt. They started at my legs and then looked me up and down. I did the same for them. Then one nodded at me and they went back to talking.
As distasteful as i look it happens to me too, must be the nice butt from all the ruthless workouts. :)

but wth, i'm not shopping for a new gf.

BYcyclist
10-31-2007, 11:34 AM
Uncle Bens! You guys have never had an Asian wife:) I've switched to a Chinese rice with the grain still attached. I control the portion size by using a measuring cup and keeping to 1 cup max. I used to pig out on a plateful of white (Japanese) rice.

Thinking about it, my real problem is that post lunch crash and hitting the vending machine at work for chocolate. Now I've just got to pack healthy snacks.

I'm part Asian;) Try Quinoa grain - cook in rice cooker. Way healthy than any rice - decent protein content. I use that instead of rice. Much of the post lunch crash is due to your lunch content.

Which is why for all the emphasis here on workout content, we need to also watch what kind of fuel we're putting into our bodies - especially to help muscular/glycogen recovery, and metabolic/digestive processes.

Cold War Scout
10-31-2007, 11:41 AM
October 31st:
Exercise devices/sports specific equipment: 47 different exercises (55 total sets) using a variety of exercise equipment and sports specific exercise devices.

Gabriel Suarez
10-31-2007, 11:50 AM
Oct 31

4 mile run

BYcyclist
10-31-2007, 12:06 PM
Oct 31 am: 12 mile hilly single speed mtb

John McCreery
10-31-2007, 12:07 PM
Oct 30 P.m.

TV workout. Do 20 -25 pushups during commercial breaks. Makes me not want to watch TV

Oct 31

5000 m row
12 excercises 20-25 reps x 2sets

45 minutes for the routine.

atrox_vis
10-31-2007, 12:28 PM
Wednesday
31 October 2007

Clean & Jerks
8 x 1 (Ash - 1/185Lbs, Dino - 1/315Lbs)
Front Squats
5 x 5 (Ash - 5/175Lbs, Dino - 5/325Lbs)
Split/Push Jerks
5 x 3 (Ash-Push Jerks - 3/175, Dino-Split Jerks - 3/275Lbs)

Good Strong Day!!!!!!!!!!!!!!

Dont Tread on Me
10-31-2007, 12:54 PM
must be the nice butt from all the ruthless workouts.

I don't want to drag this thread down but I've been doing a lot better since I put Team Ruthless and Krav together in my workouts. Do you feel much more "connected" as a machine and walking better? We're projecting strength which helps with BG too.

No luck in the gym, however. There Valley Girls call me "The Cow Bell Man" as they clearly don't know what a kettle bell is.

Cold War Scout
10-31-2007, 12:56 PM
No luck in the gym, however. There Valley Girls call me "The Cow Bell Man" as they clearly don't know what a kettle bell is.

Maybe they think you are a salsa musician?

JohnH11B
10-31-2007, 01:48 PM
10/31
100 pushups
50 each-curls, squats and lateral raises

Elkhunter
10-31-2007, 05:47 PM
Snatches

152 for 8 minutes, non stop.

Ive been slowly adding time while maintaining at least a 15 RPM pace, which Ive been beating easily.

I finished 129 in 7 minutes the other night so easily I though I would jump straight to 10 minutes with a 20 RPM pace and have a backup goal of 8 minutes in case I got too tired. Well thats what happened, at the 5 minute mark I hit 100 reps and was toasted, so I slowed the pace down and sucked it up until 8 minutes.

My hunting vacation is over, so will go back to full workouts after tonight.

Dont Tread on Me
10-31-2007, 07:46 PM
Oct 31

One hour sparing. Krav attendance was light so we ended up with a MAA/Krav mesh up. I got beaten pretty senseless by some incredibly fast guys who rained combinations on me. Impressive. That cage is intimidating and it hurts when you head gets punched right up against it and bounces off a support bar:-) I think it does you good to take a good beating sometimes. Humbling and instructional. Fair ring style fighting with a fit, motivated, and trained guy in his early twenties is not an option.

Anybody got tips for getting bruises down? My face and neck look like crap.

unstpabl1
10-31-2007, 08:20 PM
Oct 31.

Anybody got tips for getting bruises down? My face and neck look like crap.

Dit Da Jow

Kobra
10-31-2007, 08:33 PM
Only got through the first session (Had to get home so my ninja could coerce people neighborhood to give him candy):

5 rounds:
5 Manmakers (Sonny P's)
10 Front Squats
15 Military Press

Steve Collins
11-01-2007, 08:12 AM
10/31:

Had to work late so I couldn't get to the gym for my workout!:mad: I'll make it up tonight, then I have a 20K walk at 0500 tomorrow.

Cold War Scout
11-01-2007, 12:00 PM
November 1st:
Kettlebell:
- 20 sets (each arm) of kettlebell power snatches (2 w/KB53, 9 w/KB62; 9 w/KB70).
- 5 sets kettlebell "Core Busters." (1 w/KB62; 4 w/KB 70).
- 4 sets of kettlebell "Dragon Walks." (2 w/KB70, 2 w/KB62, 1 w/KB53).

*Outside still quite wet from rain last week, so I could not do the Dragon Walks outside. They are hard to do inside because I don't have the length I would like, and the width that I need to not break something if I lose control for a second.

Jack Rumbaugh
11-01-2007, 12:09 PM
November 1st:
Kettlebell:
- 20 sets (each arm) of kettlebell power snatches (2 w/KB53, 9 w/KB62; 9 w/KB70).
- 5 sets kettlebell "Core Busters." (1 w/KB62; 4 w/KB 70).
- 4 sets of kettlebell "Dragon Walks." (2 w/KB70, 2 w/KB62, 1 w/KB53).

*Outside still quite wet from rain last week, so I could not do the Dragon Walks outside. They are hard to do inside because I don't have the length I would like, and the width that I need to not break something if I lose control for a second.

How many reps per set on the snatches?

Jack Rumbaugh
11-01-2007, 12:11 PM
October 31st:
sports specific exercise devices.

So THATS what they are calling those things these days...:D

Gabriel Suarez
11-01-2007, 12:15 PM
Nov 1

Weighted Pullups 5x8
Power Cleans 5x5
KB Snatches 10x5 each arm

John McCreery
11-01-2007, 12:20 PM
35 minute bike
4 sets of bench
10 20 yd sprints

Cold War Scout
11-01-2007, 12:36 PM
How many reps per set on the snatches?

I don't advertise my weaknesses.

atrox_vis
11-01-2007, 01:25 PM
DeadLifts - Ashley 3/295Lbs & Dino 3/495Lbs
(No Straps or Belts)
7 x 3
End Bar Rows - Ashley 3/135Lbs & Dino 3/225Lbs
7 x 3
Shrugs - Ashley 3/315 & Dino 3/725Lbs
7 x 3

Kobra
11-01-2007, 06:01 PM
I don't advertise my weaknesses.

Gummi Bears.

Cold War Scout
11-01-2007, 06:24 PM
Gummi Bears.

Gummi bears are like kryptonite to a CWS...

Kobra
11-01-2007, 06:41 PM
Gummi bears are like kryptonite to a CWS...

As a lover of gum type candies, the best I've ever had come from Sweden. There are ferrari cars and some others. I order from the Northerner, CWS. The Bilar cars rock my world. They are kryptonite to the Kobra. They have great gift baskets, too. Here's a link if you get a hankerin':

http://www.northerner.com/html/mat-gd_1.html

Steve Collins
11-02-2007, 12:32 AM
11/1 PM:

15/1, 14/2, 13/3....
-dumbbell power clean/front squat/push press, 30lbs
-burpee pullups
-1hr, 7min
(Had to make up for not working out yesterday; sorry, Dino!)

11/2 AM:
-20K walk; 3hrs, 5min (this is my rest day!):eek:

atrox_vis
11-02-2007, 04:58 AM
RCAT Calesthenic Program
5 Rounds - 750 Total Reps
25 x Handstand Push-ups
25 x Burpee/Broad Jumps
25 x Ring Push-ups
25 x Ring Rows
25 x Hanging Straight Leg Feet to Face
25 x Explosive Pull-ups

Cold War Scout
11-02-2007, 11:50 AM
November 2nd:
Active rest/take care of the body day:
- 4 warmup exercises.
- 14 Movement Prep exercises.
- 12 Prehab exercises (all with resistance).
- 21 yoga exercises.

michael
11-02-2007, 02:30 PM
11/2

Prehab/movement prep exercises, followed by a full-body workout, bodyweight only.

Cold War Scout
11-02-2007, 03:00 PM
11/2

Prehab/movement prep exercises, followed by a full-body workout, bodyweight only.

I see you are mixing things up a lot more these days. :)

BYcyclist
11-02-2007, 03:34 PM
Nov 1st - 10 mile very hilly (1500 elevation gain) mtb ride.

Nov 2nd -
warmup: hilly walk 30 minutes with family
workout:

100 burpees on DB
100 DB curl/press
100 incline pull-ups
100 V-ups

warmdown: hip/core stretches
I felt like quitting after 80, but pressed on because I knew I'd post here. Took longer than I thought it would (about 50 minutes).

michael
11-02-2007, 03:37 PM
I see you are mixing things up a lot more these days. :)

I'm trying too. Gonna hit it again tomorrow with some weights, kettlebells, and maybe the elliptical.

Gabriel Suarez
11-02-2007, 07:32 PM
Nov 2

4.5 mile run (very cold this AM)
Later in hotel room...5 sets of clean and press KB

Joseph Timbs
11-02-2007, 07:48 PM
Besides todays Co. Scuff session and obstacle course / ruck run , I also
completed 4 rd's of :

45 two swings with 16k's
30 squat thrusters with 20lbs in each hand
15 burpees .

Time was 28:06 . I was shooting for sub 20 min's , but that ended up being a no-go .

I will post my earlier in the week pt sessions when I can remember them all. :dope:

Cold War Scout
11-03-2007, 10:28 AM
November 3rd:
Some dynamic dumbbells stuff. 20 sets (each arm) of a 1-arm full-body exercise I have been wanting to try.

Joseph Timbs
11-03-2007, 02:26 PM
First PT session consisted of :

10,000 meter row completed in 48:20

Cold War Scout
11-03-2007, 04:28 PM
RCAT Calesthenic Program
5 Rounds - 750 Total Reps
25 x Handstand Push-ups
25 x Burpee/Broad Jumps
25 x Ring Push-ups
25 x Ring Rows
25 x Hanging Straight Leg Feet to Face
25 x Explosive Pull-ups

Don't think I did not notice this workout. Looks like you covered a lot of your RCAT attributes.

michael
11-03-2007, 05:34 PM
11/3

Bodyweight only workout.

peregrine
11-03-2007, 07:34 PM
RCAT Calesthenic Program
5 Rounds - 750 Total Reps
25 x Handstand Push-ups
25 x Burpee/Broad Jumps
25 x Ring Push-ups
25 x Ring Rows
25 x Hanging Straight Leg Feet to Face
25 x Explosive Pull-ups
Good thing i got those pair of rings now.
I'm thinking of getting a weighted vest, i gotta see if poi or someone will recieve in la. This trip it's the weighted vest, last one was the kettlebells.
know any good weighted vests? something that will hold up to hspu and various ruthless extreme exercises.

EDIT-
if anyone wants to make something similar to gymnastic rings the looks of the product i got doesn't seem particularly difficult. just get some climbing webbing, and something to build a handle with as a ring is not netirelly necessary imho.

Gabriel Suarez
11-03-2007, 07:40 PM
Nov 3

5 sets of snatches
5 sets of clean and press

BYcyclist
11-03-2007, 08:17 PM
Nov 3:

am:
Triplet 4 rounds
12 reps WTF Burpees w/ squat DB thrusts
12 reps DB Flat bench
12 reps DB deadlift

then rode around in car all day checking out Reno and Carson City with my family

pm:
Triplet 3 rounds
12 reps single arm DB rows w/ leg extension
12 reps DB incline press
12 reps DB cleans

Joseph Timbs
11-03-2007, 08:28 PM
Second PT session consisted of 5 rd's of :

500 meter rows

25 two swings 16k

15 pull-ups

finished in 27:03

Cold War Scout
11-04-2007, 08:07 AM
November 4th:
Forced myself to make this a truly active rest day, and no more.

- Warmup: engines, bend and reaches, trunk twist toe touches
- Warrior Wellness (Beginners program)
- 50 burpees (2 sets): 35, 15

Joseph Timbs
11-04-2007, 11:22 AM
My first pt session consisted of 4 rd's of :

1/4 mile runs
25 dead lifts starting at 135lbs and finishing at 155lbs
25 bench presses starting at 95lbs and finishing at 125lbs
25 military presses starting at 45lbs and ending at 55lbs

Total time was 45:58

BYcyclist
11-04-2007, 12:37 PM
Nov 4: 14 mile hilly mtb ride (geared bike), but fast anaerobic pace. Almost puked. ; 0

atrox_vis
11-04-2007, 01:15 PM
Took a sort of Active Rest Day
30 Minutes of the RCAT Calesthenic Program, focusing primaryly on moving your bodyweight explosively in any direction, at any time.

michael
11-04-2007, 04:19 PM
11/4

Movement prep/Prehab exercises, followed by a Kettlebell and BW workout. Stretch.

JohnH11B
11-04-2007, 05:40 PM
Had a head cold from Hades since Thursday and haven't felt like doing anything except lounge:( . I have taken walks but that's about it. Feeling better today so will try to work twice as hard this week.

unstpabl1
11-04-2007, 11:50 PM
Monday Oct 29

20 min walk
2 sets, 10 push ups, 15 sit ups,10 tricep chair dips,10 squat thrusts

Tuesday/wed
30 minutes stretching routine

Thursday
22 minute walk
20 minutes stretch

Friday
1 mile walk
myofacsile release back 2 seperate seesions

Sat
Afternoon 1 mile walk
evening 1 mile walk

sunday
long walk spoiled two bags

Steve Collins
11-05-2007, 02:56 AM
My schedule got kind of screwy because of a lot of moving with my principle, but I'm back on track now:

11/2 AM:
-20K walk, 3hrs 5min

11/4 PM:
4 rounds of:
-1/4 mile run
-25 DB thrusters w/ 25lbs
-15 burpees
-5 pullups

43min 46 secs total time; that's over 10 minutes faster than the last time I did this workout! Cool!

Cold War Scout
11-05-2007, 09:20 AM
November 5th:
- 3 sets each of 7 different couplets. 2 couplets were upper body, 2 couplets lower body, 2 couplets core, and last couplet full-body. 42 exercise sets in total.

Tonight, as part of her birthday present, I am taking Nena to see "The Belly Dance Superstars."

http://www.youtube.com/watch?v=yp1rGVeTXeg

WARNING: Gay men should not click on the above link.

unstpabl1
11-05-2007, 09:35 AM
November 5th:
-
Tonight, as part of her birthday present, I am taking Nena to see "The Belly Dance Superstars."

http://www.youtube.com/watch?v=yp1rGVeTXeg

WARNING: Gay men should not click on the above link.

Well that makes up for being made to go to the opera, but are you sure its her present and not yours? Between this post and the Caperia(Sp) vid, this board is getting good:D

Cold War Scout
11-05-2007, 09:37 AM
Well that makes up for being made to go to the opera, but are you sure its her present and not yours? Between this post and the Caperia(Sp) vid, this board is getting good:D

A little of both. We went 2 years ago and it was very good. :-)~

atrox_vis
11-05-2007, 01:47 PM
Mon
05 Nov 07

Single Variable Quintuplet
Single Variable - Weight was added to only one movement, the rest were done at the same weight
5 Rounds - Resting only long enough to add weight
5 x Snatch Grip High Pulls - Was the variable movement with maximum set of 315Lbs
10 x KettleBell Power Clean & Press - 40Kgs
15 x Rope Pull-ups
20 Wall Ball Shots - 25Lbs
25 Rage ball Slams - 25Lbs

This was a bit rough!!!!

BYcyclist
11-05-2007, 02:45 PM
Nov 5th: Active rest day
45 minute hilly walk
core/stability/hip stretches

Gabriel Suarez
11-05-2007, 04:00 PM
Nov 15

5 sets of KB Clean & Press
5 sets of KB snatches
5 sets of USA Swings (super high reps)
5 sets of weighted pullups

atrox_vis
11-05-2007, 04:12 PM
Tonight, as part of her birthday present, I am taking Nena to see "The Belly Dance Superstars."

http://www.youtube.com/watch?v=yp1rGVeTXeg

WARNING: Gay men should not click on the above link.

Good thing you are going with Nena, because if You, I, and Jack Rumbaugh went we would probably get thrown out or worse for making our way up to the stage with dollar bills in our hands and evil intent.

unstpabl1
11-05-2007, 05:07 PM
Paced out 100 paces, little farther than corner to corner,short side of the block

10 RDS run one direction, walk back

Foot and back myofascile thru out the day, Will stretch or do yoga before bed

Steve Collins
11-05-2007, 11:50 PM
11/5 PM:

7x5 deadlifts-62Kg, 72Kg, 82Kg, 92Kg, 102Kg, 112Kg, 122Kg

4 rounds of:
-1/4 mile run
-25 pullups

Total time: 37:36

I was supposed to do 5 rounds, but hit the wall and was through!:eek:

Part of the problem is if I start working out too late in the evening, I run out of gas before I'm done. I have to get in before that time, then I'm good.

I wanted to do something different, so I used the assisted pullup machine to keep the movement going and the speed up. Don't know if it helped or not, but I felt pretty good afterwards.

atrox_vis
11-06-2007, 05:18 AM
Nov
06 Nov 07

High Incline Bench Press
7 x 3 - Max set 3/235Lbs
Flat Bench Press
7 x 3 - Max Set 3/350Lbs
Close Grip Bench Press
7 x 3 - 3/230Lbs

michael
11-06-2007, 08:59 AM
11/6

Prehab/core/movement prep exercises, followed by a BB, KB, and BW workout, then stretching.

Cold War Scout
11-06-2007, 10:49 AM
November 6th:
- Movement prep: 14 different exercises.
- Main workout: 2 sets each of 23 different weight/resistance exercises.

peregrine
11-06-2007, 11:18 AM
11/5 PM:

7x5 deadlifts-62Kg, 72Kg, 82Kg, 92Kg, 102Kg, 112Kg, 122Kg

4 rounds of:
-1/4 mile run
-25 pullups

.
nice workout.
i did this one as well, i'm pretty excited about the new RCAT stuff.

i ended up doing some of the fatman style pullups/rows after awhile to keep the momentum going. along with running down a pitch dark country road with my gear on...to help add some stress and get used to it.probablly scared the few cars that drove by making them do a double take and wondering what a nut case.:p

austin
11-06-2007, 11:48 AM
ended up doing some of the fatman style pullups/rows after awhile to keep the momentum going. along with running down a pitch dark country road with my gear on...to help add some stress and get used to it.probablly scared the few cars that drove by making them do a double take and wondering what a nut case.:p

I've thought about taking my airsoft up to the gym. Still thinking about it. Would be nice to run through some things at the end of a workout.

unstpabl1
11-06-2007, 03:48 PM
11/6/07

3 rds: 10 pushups,15 situps, 10 bench dips, 10 squat thrusts. Followed by a little over a mile walk. Foot/Back myofacsile thruout the day as well as stretching

Gabriel Suarez
11-06-2007, 06:09 PM
Nov 6

4 mile run

Jack Rumbaugh
11-06-2007, 06:12 PM
Testing out the broken toe...

American Swings (carefully executed as to not damage the ceiling) 4x10
DARC Swings 3x10
Snatch 3x10 (toe is sore but seems fine.)
Uppercut drill 1&2

We'll see how the toe feels in an hour.

BYcyclist
11-06-2007, 08:33 PM
Nov 6: hilly, fast single speed mtb ride - about 1.10 hours

unstpabl1
11-06-2007, 11:55 PM
Testing out the broken toe...
We'll see how the toe feels in an hour.


Jack, sorry to hear about the toe. Glad the back is better. I've been having a lot of trouble with my feet, though it started with gout. Now it sounds like BS, but a 10 minute walk would have me limping for a few days. Like the toes were sprained. I think I understand why, but not important to this. What may be of benifit to you is for recovery later.

When your foot hurts, your body starts to adjust to stay off the injured area. This starts to throw everything out of alignment. I don't have any documentation to this, only whats been working for me the last few weeks. I've been doing myofascile release with a tennis ball and a golf ball a few times a day. Golf ball is the sadistic version, use a tennis ball. Simply rolling it and working out the tension in my feet. It really hurt the 1st time, but felt great after. Anyway,so far its helping my feet to recover. I did sprints yesterday and am relatively painfree now, though limped a bit this AM. A huge improvement. I know it won't heal a broken toe, but the rest of your feet will be picking up the slack so this simple thing you can do watching tv may help. its worth a try. Obviously, you don't want to put pressure on the bad toe

Kobra
11-06-2007, 11:59 PM
Nov. 06. 07

7x5 Lifelifts

5 Rounds:
1/4 run/500 Meter row alternating
25 pull-ups

Steve Collins
11-07-2007, 12:00 AM
11/6 PM:

7x5 Barbell Push Presses-10Kg, 20Kg, 30Kg, 40Kg, 50Kg, 55Kg, 50Kg

20 rounds, 250 meter row w/ 20 sec rest between sets. 28min, 20sec

6Gunner
11-07-2007, 12:24 AM
AM session:

All DBs:
50 Two Arm Swings
50 Two Arm Power Cleans
50 Thrusters
50 One Arm Power Snatches – Each Side
50 Push Presses
50 Sumo DeadLift High Pulls

Dino said go as heavy as possible, and I was shocked when I couldn't finish a single one of the sets unless I stayed around 30 pounds each on the dumbbells. 50 reps flat wiped me out. My forearms, my traps, my lower quads, and my butt were burning like mad by the time I was finished. Good news: no pain in the groin.

PM: 10,000 meters rowing; finishing in 53:58

Gabriel Suarez
11-07-2007, 09:36 AM
Nov 7

KB Burnout
USA Swings and Snatches in a 15 minute run.
I actually started tasting the oatmeal from this morning ;)

My next week will rely solely on Burpees and other free hand exercises due to a trip.

peregrine
11-07-2007, 01:16 PM
tue
am
power snatches

pm
kb alternating arm swings/db thruster
15/1...1/15
then- stick crashes/disarms/slams, padded stick sparring

it was supposed to be done back to back, but i was short on time so had to break it up.


edit-OT- i was 'interviewed' tue
nothing much, just the polynesian trio decided i wasn't food.


wed
pm(pending)
thrusters
shuttle runs

stick entries and evasion

Edit2- ended up doing 20sprints...ack.

Cold War Scout
11-07-2007, 01:27 PM
November 7th:
- 40 lb. weight vest: 10 trips down and up neighborhood hill.

Not in much of a workout mood today.

John McCreery
11-07-2007, 02:13 PM
6000 m row

over head press 1 x 30 1 x 12
pull downs 1 x 30 1 x 12
bench 1 x 30 1 x 12

BYcyclist
11-07-2007, 02:17 PM
Crap - today was supposed to be big workout day. Instead, my back is so screwed up I almost can't walk. NO idea what happened - woke up feeling near paralyzed. Going to see my chiro later this afternoon.

So my "workout" has consisted primarily gentle back and hip stretches only.

JohnH11B
11-07-2007, 03:48 PM
11/7
Today is the first day in a week that I felt like doing something besides blowing my nose and coughing.
100 pushups
100 curls
100 lateral pulldowns
50 squats

Dont Tread on Me
11-07-2007, 05:56 PM
November 7

Teamruthless workout.

Standing Military Press
7 x 5
And Then
4 Rounds
Run 1/4 Mile
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

6Gunner
11-07-2007, 06:55 PM
AM Session:

All Dumbbells:
15/1, 14/2, 13/3,…3/13, 2/14, 1/15

Two Arm Power Clean/Push Press
Alternating One Arm Swing

Started at 25 pounds DBs, finished at 35 pounds.

PM Session:

Power Walk 4 Miles in just over 1 hour.

unstpabl1
11-07-2007, 10:05 PM
Nov 7th

Mostly stretching w/o and Myofascile release work. 100 crunches. Forcing myself to do something. Strike just adding to a tough year

John McCreery
11-07-2007, 10:09 PM
11/7 p.m. Worked on some stuff from Michael Janich fighting folders

Steve Collins
11-08-2007, 01:00 AM
11/7 PM:

7x5 Power cleans from the floor: 20K, 30Kg, 35kg, 40kg, 45kg, 50kg, 45kg

5 rounds of:
1/4 mile run
35 burpees

Only got through 3 rounds though, had to move with the GEN for an emergency meeting!:rolleyes:

atrox_vis
11-08-2007, 06:16 AM
08 Nov 07

Had a bit of free time this morning, so I did some heavy KettleBell Work and some different types of pull-ups. I did a variation of pull-ups that Kobra had been working on - Exploding Kobra Pull-ups (Level II)
http://smg.photobucket.com/albums/v327/Theophorus/?action=view&current=ExplodingKobraPullupsLevel2.flv

austin
11-08-2007, 06:59 AM
08 Nov 07

Had a bit of free time this morning, so I did some heavy KettleBell Work and some different types of pull-ups. I did a variation of pull-ups that Kobra had been working on - Exploding Kobra Pull-ups (Level II)
http://smg.photobucket.com/albums/v327/Theophorus/?action=view&current=ExplodingKobraPullupsLevel2.flv

There are two men doing chinups in that video.

I assume its the one that is not seen in the mirror!!!

:eek:

michael
11-08-2007, 10:48 AM
11/8

Movement prep/prehab exercises, followed by elliptical sprints, BB, DB and BW workout. Stretch afterwards.

Cold War Scout
11-08-2007, 11:40 AM
November 8th:
Clubbells: 35 different exercises (36 total sets).

peregrine
11-08-2007, 07:26 PM
thurs
am
bottoms up press w kb
sprints

pm
bought a 70# kb today, wow it's a bad mofo n expensive
stick stuff tonight- mostly timing work

Cold War Scout
11-08-2007, 07:42 PM
thurs
am
bottoms up press w kb
sprints

pm
bought a 70# kb today, wow it's a bad mofo n expensive
stick stuff tonight- mostly timing work

The 70 will bring your strength to a whole new level.

Are you fighting at The Gathering this month?

atrox_vis
11-08-2007, 08:14 PM
thurs
am
bottoms up press w kb
sprints

pm
bought a 70# kb today, wow it's a bad mofo n expensive
stick stuff tonight- mostly timing work

I hope you got 2 of them. That way you can do man makers with the same weight as Ashley!

Gabriel Suarez
11-08-2007, 08:19 PM
Nov 8

Presently in Buenos Aires. Much to my surprise the hotel has both weights and a treadmill! So I ran 4 miles on the TM (One does not run in downtown B.A.), and then did KB drills with the dumbells.

Interesting that B.A. is at about 400 feet above sea level (according to my Casio) so I went for nearly an hour and stopped only because I had to get to an appointment.

Elkhunter
11-08-2007, 09:14 PM
Mobility stretching

Deep squats (butt to heals)

10 x 5, 60 seconds rest in between sets

KB Pressing/Breathing ladders

5 x 1,2,3,4,5 each side

One hand KB swings, switching every 20

1 x 100

3 minutes rest

1 x 71 (back was getting seriously pumped and since I have been injury free for a couple of weeks I called it good at this point)

296 reps total (only counted presses from both arms as 1)

6Gunner
11-09-2007, 12:35 AM
Row 10000 Meters in 53:18

And Then
5 Rounds
20 Under Bar Rows
25 Push-ups
30 Squats

Kobra
11-09-2007, 01:11 AM
I hope you got 2 of them. That way you can do man makers with the same weight as Ashley!

Ok, I need to see a vid of that.

Cold War Scout
11-09-2007, 09:19 AM
November 9th:
- 1 warmup exercise.
- 12 Prehab exercises (all with resistance).
- 20 other exercises (all with resistance; 36 sets in total).

Off to have lunch with my daughter.

Elkhunter
11-09-2007, 09:44 AM
Does anyone know if its normal to have trouble sleeping after hard workouts?

It used to be they made me sleep really good, but now I feel like Im wired on speed and can barely even lay still let alone even think about sleep.

Cold War Scout
11-09-2007, 01:15 PM
Does anyone know if its normal to have trouble sleeping after hard workouts?

It used to be they made me sleep really good, but now I feel like Im wired on speed and can barely even lay still let alone even think about sleep.

I am pretty sure that athletes who run, bike, and swim with intensity have a significant release of endorphins in their body as a consequence of the exercise. It has even been called "runner's high." Could this be what you are experiencing?

Kobra
11-09-2007, 01:33 PM
Does anyone know if its normal to have trouble sleeping after hard workouts?

It used to be they made me sleep really good, but now I feel like Im wired on speed and can barely even lay still let alone even think about sleep.

I take sleeping pills or I can't sleep. The endorphine release occurs for me right after I finish working out. I feel like I'm on dope after a workout.

Elkhunter
11-09-2007, 01:53 PM
Thats probably it guys, never even thought of it.

I used to run, but did that in the mornings so it had time to wear off.

Probably gonna have to move my workouts earlier in the day to avoid it.

On another note, the biggest boost from conditioning that Ive gotten lately is getting a timer.

Reps vs. time and learning to pace myself and increase that pace slowly has had a huge benefit.

austin
11-09-2007, 02:32 PM
Does anyone know if its normal to have trouble sleeping after hard workouts?

It used to be they made me sleep really good, but now I feel like Im wired on speed and can barely even lay still let alone even think about sleep.

I get this is I have any caffeine before I work out. I have to work out for more than two hours otherwise.

Mostly I wake up every few hours because I am so hungry or am sweating profusely. I will drink some watered down gatorade or have a bowl of cereal and then go back to bed.

peregrine
11-09-2007, 02:45 PM
The 70 will bring your strength to a whole new level.

Are you fighting at The Gathering this month?
I'm excited about the gains i'll reap from the 70#kb. I can't afford to buy two yet. The kb was $111 cause i'm in Hawaii.:mad:

I'll be there nov18. Flight, hotel and car is paid for.
Representing Teamruthless and Dogzilla's Kapolei DogBros. My names not on the registered fighters yet, but i'm sending my packet in asap.

Physically i've never felt more "complete", that is due to Dinos work ethic and training strategies. I really don't want people publically to know i'm coming till the last minute:D. so down low guys.

fri pm (pending)
push press
then 300total reps of 6exercises- a tribute to the Spartans

then after dinner some stick and footwork


Elkhunter-
i've had the same issues with training at night. Especially anything involving sparring of any type. It would take me hours to sleep at times. Some guys use melatonin with success.

Gabriel Suarez
11-09-2007, 02:52 PM
Nov 9

Pekiti Take Offs on the roof of the hotel
100 burpees in sets
100 V-ups in sets
Different types of swings with a DB

Soaked in sweat and physically smoked...time for a cold Quilmes

Steve Collins
11-10-2007, 04:32 AM
11/8:

No workout, had to to work late...:( I'll just count it as my "rest" day!

11/9:

7x5 push presses

50 floor presses-135lbs
50 DB cleans-40lbs
50 DB alternating One Arm Swings-55lbs (note: I think this will be much easier with kettlebells!:rolleyes: )
50 DB thrusters-30lbs
50 DB Two Arm Swings-65lbs

Total time: 52:28

Cold War Scout
11-10-2007, 11:18 AM
November 10th:
- 30 Kettlebell Manmakers with 2x53 lb. kettlebells.
- 50 dumbbell thrusters witn 2x30 lb. dumbbells (there was a twist involved so I was not completely pathetic).

BYcyclist
11-10-2007, 01:33 PM
Mostly light bike rides, stretching, prehab work to get my back recovered from last week's "back attack"

My wife and I getting ready to start training with Team Ruthless next week.

Lord have mercy on us... because I don't know if Dino will.

unstpabl1
11-10-2007, 02:51 PM
Thursday/ Friday

full long walks spoiled about 60lbs

Sat

Stretching routine and myofascile thruoghout the day. Limping pretty good, couldn't walk well enough to get through another round. Took off Try again tomorrow

Gabriel Suarez
11-10-2007, 03:10 PM
Nov 10

Long day on the range with the Argentines. Body is saying "rest" so i will listen.:o

Dont Tread on Me
11-10-2007, 08:30 PM
Nov 10

I was blessed with some pretty decent rain this evening which is rare for California. The recent comments on getting used to discomfort inspired me to take advantage of this.

Ruthless Workout exposed to rain throughout

4 Rounds
Run 1/2 Mile
25 Dumbbell Power Clean/Front Squat/Push Press – 35Lbs
30 pushups

~50 mins.

I felt like giving up so I ran three miles right after the 4th round. It is amazing what you can do long after you feel you cannot do anymore.

Rest day tomorrow.

Cold War Scout
11-11-2007, 12:43 PM
November 11th:

Body is saying "rest" so i will listen.:o

Pretty much the message I decided to listen to today. Made it a flexibility training day. 20 minutes of Warrior Wellness, and then 4 x 10-minute flexibility segments from four of Nena's 10-Minute Solution DVDs.

Dont Tread on Me
11-11-2007, 05:47 PM
Made it a flexibility training day. 20 minutes of Warrior Wellness, and then 4 x 10-minute flexibility segments from four of Nena's 10-Minute Solution DVDs.

I've come to realize that flexibility is so important. Not just for getting your leg around a guys head when you're ground fighting, but the knee and back trouble I had came down to tight calves and hamstrings and everything else in the "chain" compensating for that.

Nothing like spending 20 mins watching a DVD with women in lycra stretching. Beats a Ruthless workout:) :)

Gabriel Suarez
11-11-2007, 06:01 PM
Nov 11 (USMC Day)

Ran 5 miles on treadmill while watching Chavez, Morales, Ortega and others on TV

BYcyclist
11-11-2007, 06:47 PM
Nov 11:

Team Ruthless eval workout for me and my wife (ouch! - she's mad at me now :o ).

300 squats and 120 burpees spread over 5 sets in 28.20 minutes

Going to need to do a serious stretch out tonight for my hip and lower back.

Dont Tread on Me
11-11-2007, 07:01 PM
Team Ruthless eval workout for me and my wife (ouch! - she's mad at me now :o ).


She'll love it when she needs new clothes! Gap has made $$ out of me since starting my Ruthless workouts.

I'm gad you're doing them together. My girlfriend won't touch them. She just asked why would anybody be that hard on themselves!



300 squats and 120 burpees spread over 5 sets in 28.20 minutes


Welcome to the world of mental counting games.

unstpabl1
11-11-2007, 08:26 PM
November 11th:


Pretty much the message I decided to listen to today. Made it a flexibility training day. 20 minutes of Warrior Wellness, and then 4 x 10-minute flexibility segments from four of Nena's 10-Minute Solution DVDs.



nov 11th

Long walk spoiled 1 bag



Rudy, I been Looping again, which I consider a w/o as well as trying to do something everyday. I did 2 days in a row and couldn't walk(feet) Saturday, did good today. The thing is My calves and hips are real sore or tight. Haqve you guys found any online resourcess for flexibility or do you think working the stuff in Core Performance woulsd benefit. ?

BYcyclist
11-11-2007, 08:30 PM
Haqve you guys found any online resourcess for flexibility or do you think working the stuff in Core Performance woulsd benefit. ?

Core Performance prehab, etc. works, but its slow going. I got off of it for awhile and it hit me bad. Back on it now.

atrox_vis
11-12-2007, 06:29 AM
Mon
12 Nov 07
Session #01
10/1, 9/2, 8/3,...3/8, 2/9, 1/10
DeadLift - 315Lbs
Alternating One Arm KettleBell Swings - 40Kgs
Time - 20:35

Joseph Timbs
11-12-2007, 09:37 AM
Mon
12 Nov 07
Session #01
10/1, 9/2, 8/3,...3/8, 2/9, 1/10
DeadLift - 315Lbs
Alternating One Arm KettleBell Swings - 40Kgs
Time - 20:35


Is that all ?! :p

Just teasing , I need your genetics or whatever you and Ashley drink / eat. :D

Kobra
11-12-2007, 09:45 AM
Ok, back from a 3 day camping trip. Time to get back into the swing of things.

Cold War Scout
11-12-2007, 12:01 PM
November 12th:
Weight vest, dumbbells, ankle weights mix:
- 16 exercises with 40 lb. weight vest.
- 16 exercises with various dumbbells.
- 08 exercises with ankle weights (lighter than usual).

JohnH11B
11-12-2007, 03:14 PM
Hate to whine, but the antibiotic finally started working, so I got to the gym.
100 pushups
60 crunchies
50 squats
50 curls
50 lateral raises

peregrine
11-12-2007, 03:21 PM
Hate to whine, but the antibiotic finally started working, so I got to the gym.
100 pushups
60 crunchies
50 squats
50 curls
50 lateral raises

careful, some antibiotics weaken ligaments.

Dont Tread on Me
11-12-2007, 09:17 PM
November 12

Two hours of Krav. Total 60 mins of hard working out (burpees, mountain climbers etc) and 60 mins working kicks and escapes from chocks.

atrox_vis
11-13-2007, 03:44 AM
Jim Pope
Warm-up Meet - 03 November 2007
Raw Meet
424Lbs Bench Press
617Lbs Squat
700Lbs DeadLift
1741 Total


http://www.youtube.com/watch?v=5ssMaQpth8c (http://www.youtube.com/watch?v=5ssMaQpth8c)
http://www.youtube.com/watch?v=4K8Nch2vDsw (http://www.youtube.com/watch?v=4K8Nch2vDsw)
http://www.youtube.com/watch?v=wMDmJ4Yahac (http://www.youtube.com/watch?v=wMDmJ4Yahac)

He has until the end of Feb 08 before the Arnold Classic, so he has plenty of room to get stronger!!!!!!!!!!!

Steve Collins
11-13-2007, 07:08 AM
Nov 12 PM:

7x3 deadlifts: 50kg, 60kg, 80kg, 90kg, 100kg, 110kg, 115kg

15/1, 14/2, 13/3...3/13, 2/14, 1/15
Two hand DB squat clean and press w/ 35lb
Pullups
Total time:42:58

JohnH11B
11-13-2007, 07:39 AM
Thanks for the heads up. Even those for nasal/sinus infections?

Cold War Scout
11-13-2007, 01:10 PM
November 13th:
- 16 sets (each arm) of 1-handed kettlebell swings using 53, 62 or 70 lbs. at various times (unfortunately I ain't no Dino).
- 3.0 mile relaxing walk with 40 lb. weight vest.

peregrine
11-13-2007, 01:27 PM
"the quinolones (type of antibiotics) seem to interfere with collagen metabolism...can weaken tendons and ligaments..."

pg253
http://books.google.com/books?id=3anl3G4No_oC&pg=PA253&lpg=PA253&dq=antibiotics+weaken+ligaments&source=web&ots=DrzMgXGlGo&sig=_l6i_9nAfMXhFuiUNCqerjhIPi0


"Tendon damage and rupture is a significant side-effect in a small proportion of patients treated with fluoroquinolones "
http://rheumatology.oxfordjournals.org/cgi/content/full/44/12/1514