It's my first time working out with Curd and Pete in a while. There were two other guys with us, but the workout kinda scrambled my brains so I forget their names. It was a doozy, as I haven't worked out like this in a while.
6 Turkish Getups
10 Burpees
20 Squats
Rinse and repeat as many times as possible for 20 minutes. I used 10 or 20lbs for the Turkish Getups and used no weight on my last round. I only made it through 3 or 4 rounds before the end.
After the circuit, we went outside and did a few rounds where we would throw 20lb sandbags backwards after picking it up off the ground. We would need to do this down the small parking lot and back, then, we had to push a weighted structure like an ox. We had to push it down the parking lot and back.
It was a tough workout, but it was worth it. Now I got the whole weekend in front of me :P
Saturday, April 24, 2010
Friday, April 23, 2010
2010-04-21 So Long...
It's been a long time since I've worked out. I did an upper body workout on Wednesday to prepare myself for some training with Curd and Pete on Saturday.
Bench Press
3 sets, 70lbs, 50lbs, 20lbs + the weight of the bar
14 reps, 14 reps, 25 reps
No rests
Standing Dumbbell Rows
3 sets, 30lbs X 2
8 reps, 8 reps, 7 reps
2 minute rests
Pullups (machine)
3 sets, 105lbs, 90lbs, 60lbs
8 reps, 10 reps, 10 reps
No rests
Dumbbell Shoulder Press
3 sets, 20lbs X 2, 15lbs X 2
8 reps, 8 reps, 8 reps
2 minute rests
Dumbbell Bicep Curls
2 sets 20lbs X 2, 15lbs X 2
10 reps, 5 reps, 5 reps
No rests
Dumbbell Overhead Tricep Extensions
2 sets, 25lbs X 2
12 reps, 9 reps
1 minute of rest
Bench Press
3 sets, 70lbs, 50lbs, 20lbs + the weight of the bar
14 reps, 14 reps, 25 reps
No rests
Standing Dumbbell Rows
3 sets, 30lbs X 2
8 reps, 8 reps, 7 reps
2 minute rests
Pullups (machine)
3 sets, 105lbs, 90lbs, 60lbs
8 reps, 10 reps, 10 reps
No rests
Dumbbell Shoulder Press
3 sets, 20lbs X 2, 15lbs X 2
8 reps, 8 reps, 8 reps
2 minute rests
Dumbbell Bicep Curls
2 sets 20lbs X 2, 15lbs X 2
10 reps, 5 reps, 5 reps
No rests
Dumbbell Overhead Tricep Extensions
2 sets, 25lbs X 2
12 reps, 9 reps
1 minute of rest
Tuesday, February 23, 2010
2010-02-23 Girlie Man Upper Body Workout
I didn't feel very focused at the gym today.
Flat Bench Presses
50lbs+bar for 8 reps
30s rest
Flat Bench Presses
50lbs+bar for 8 reps
30s rest
50lbs+bar for 8 reps
30s rest
50lbs+bar for 8 reps
One Arm Bent Over Rows
40lbs for 10 reps per arm
2min rest
45lbs for 9 reps per arm
2min rest
45lbs for 7 reps per arm
Chinups (machine)
105lbs for 10 reps
90lbs for 8 reps
75 for 8 reps
No rests between chinups.
Seated Dumbbell Shoulder Presses
25lbsX2 for 10 reps
2min rest
25lbsX2 for 8 reps
2min rest
25lbsX2 for 7 reps
Standing Dumbbell Curls
25lbsX2 for 10 reps
15lbsX2 for 6 reps
10lbsX2 for 10 reps
No rests between curls.
Skull Crushers
20lbsX2 for 10 reps
1min rest
15lbsX2 for 8 reps
Feeling better now!
Sunday, February 21, 2010
2010-02-20 Sicko
Pete aptly titled the workout he, Nick Hanna, and myself did with Curd on Saturday, "Sicko".
Clean and Press X 40. I used an E-Z bar with 25lbs of weight.
Box Jumps X 20
Jumping Jax X 25
T-Bar Swings X 40 (I forget how much weight was used)
Burpees X 20
Jumping Jax X 50
40 Pushups
20 Red Band Stretches
Jumping Jax X 100
Weighted Box Steps X 40 (I used a 60lb bag for the first 10 and then switched to carrying 2 25lb gas cans)
Squats X 20
Jumping Jax X 150
Standing Military Press X 40. I used an E-Z bar with 25lbs of weight. (Curd monitored me the whole way through these and really pushed me. There's no way I would have been able to keep my rests under 10s without him there motivating me)
Squats X 20 (I was supposed to do squat thrusters but I was so out of it I thought I was supposed to be doing regular squats. The last few Military Presses I performed were Squat Thrusters so it still kinda balanced out.
Jumping Jax X 200 (I had everybody cheering me on for these, which helped me keep things moving)
I completed this ridiculous circuit in roughly 54 minutes, Pete came in around 44 minutes, and Nick Hanna killed this routine in just over 34 minutes!
Clean and Press X 40. I used an E-Z bar with 25lbs of weight.
Box Jumps X 20
Jumping Jax X 25
T-Bar Swings X 40 (I forget how much weight was used)
Burpees X 20
Jumping Jax X 50
40 Pushups
20 Red Band Stretches
Jumping Jax X 100
Weighted Box Steps X 40 (I used a 60lb bag for the first 10 and then switched to carrying 2 25lb gas cans)
Squats X 20
Jumping Jax X 150
Standing Military Press X 40. I used an E-Z bar with 25lbs of weight. (Curd monitored me the whole way through these and really pushed me. There's no way I would have been able to keep my rests under 10s without him there motivating me)
Squats X 20 (I was supposed to do squat thrusters but I was so out of it I thought I was supposed to be doing regular squats. The last few Military Presses I performed were Squat Thrusters so it still kinda balanced out.
Jumping Jax X 200 (I had everybody cheering me on for these, which helped me keep things moving)
I completed this ridiculous circuit in roughly 54 minutes, Pete came in around 44 minutes, and Nick Hanna killed this routine in just over 34 minutes!
Wednesday, February 17, 2010
2010-02-17 Upper Body
Wasn't really in the mood to go to the gym today. Spent the day at CFHCC doing First Aid training and didn't really get good food in me today (or much food in me for that matter), but I went anyways, and ate well afterwards...
Dumbbell Bench Press
8 reps with 40lbsX2
8 reps with 30lbsX2
8 reps with 25lbsX2
No rests between sets.
One Arm Bent Over Row
8 reps with 40lbs
8 reps with 40lbs
7 reps with 40lbs
2min rests between sets.
Chin Ups (machine)
8 reps with 105lbs setting
6 reps with 90lbs setting
8 reps with 75lbs setting
No breaks between sets
Shoulder Press
9 reps with 20lbsX2
8 reps with 20lbsX2
7 reps with 20lbsX2
2min rests between sets.
Barbell Curl
10 reps with 30lbs
10 reps with 15lbs
No breaks between sets.
Skull Crushers
12 reps with 20lbsX2
12 reps with 20lbsX2
1 minute of rest between the 2 sets.
Feel pretty good now!
Saturday, February 13, 2010
2010-02-13 Douche Bag...
The name came about due to Pete calling Curd a douchebag previously...BIG MISTAKE :D
1 minute per station, no rest in between
Standing Barbell Shoulder Press
Up and Down Stairs Carrying Bags/Gas Cans
Jumping Jacks
Sit-Ups
Zercher Squats (Bag Squats)
Band Pushups (I sucked at these, as the band kept rising to the back of my neck)
2 MINUTE rests between sets!
We did a double (pushups) in the 2nd round, a triple of jumping jacks to start the 3rd round, and finished off the entire routine in 34 minutes!
Felt amazing afterwards!
Congrats to the new guys that were there!
1 minute per station, no rest in between
Standing Barbell Shoulder Press
Up and Down Stairs Carrying Bags/Gas Cans
Jumping Jacks
Sit-Ups
Zercher Squats (Bag Squats)
Band Pushups (I sucked at these, as the band kept rising to the back of my neck)
2 MINUTE rests between sets!
We did a double (pushups) in the 2nd round, a triple of jumping jacks to start the 3rd round, and finished off the entire routine in 34 minutes!
Felt amazing afterwards!
Congrats to the new guys that were there!
Friday, February 5, 2010
2010-02-04 - Legs
Similar to last time!
Squats
40lbsX2 24 reps
RDLs
10 per side with 40lbs. 2 sets with a 2 minute rest between sets
Dumbbell Step Ups
25lbsX2
16 reps, then 8 reps
25-30s rest between the 2 sets
Forward Dumbbell Lunges
25lbsX2 8 reps per leg, 3 sets
2 minute breaks between sets
Wall Squat Hold!
Held for only 30s, rested 30s, held for another measly 30s, failed after holding for a puny 20s, rested for 10s and then held again for a final 15s
Elbow Planks
Held for 1 minute, rested for 1 minute, held for 1 minute
I did better on the squats, but didn't feel as sturdy doing the RDLs. In addition, the step ups were hard just like last time, because my arms get tired holding the weight! Performed worse on the Wall squat hold as well. The elbow planks were solid, just like last week. The plankopalooza we had recently has made doing planks at the gym a joke.
Squats
40lbsX2 24 reps
RDLs
10 per side with 40lbs. 2 sets with a 2 minute rest between sets
Dumbbell Step Ups
25lbsX2
16 reps, then 8 reps
25-30s rest between the 2 sets
Forward Dumbbell Lunges
25lbsX2 8 reps per leg, 3 sets
2 minute breaks between sets
Wall Squat Hold!
Held for only 30s, rested 30s, held for another measly 30s, failed after holding for a puny 20s, rested for 10s and then held again for a final 15s
Elbow Planks
Held for 1 minute, rested for 1 minute, held for 1 minute
I did better on the squats, but didn't feel as sturdy doing the RDLs. In addition, the step ups were hard just like last time, because my arms get tired holding the weight! Performed worse on the Wall squat hold as well. The elbow planks were solid, just like last week. The plankopalooza we had recently has made doing planks at the gym a joke.
2010-02-03 Upper Body
Pretty good workout on Wednesday.
Dumbbell Press
40lbsX2 - 6 reps
30lbsX2 - 8 reps
25lbsX2 - 10 reps
No breaks between sets.
Bent Over Dumbbell Rows
40lbsX2 - 10 reps, 9 reps, 7 reps
2 minutes rests between sets
Pullup (machine)
105lbs 8 reps
90lbs 8 reps
75lbs 8 reps
No breaks between sets.
Shoulder Dumbbell Press
20lbsX2 8 reps on all 3 sets
2 minute rests between sets
Dumbbell Bicep Curls
20lbsX2 10 reps
10lbsX2 7 reps
No breaks between the 2 sets.
Seated Dumbbell Tricep Extension
25lbs 12 reps, 8 reps
1 minute break between the 2 sets.
Dumbbell Press
40lbsX2 - 6 reps
30lbsX2 - 8 reps
25lbsX2 - 10 reps
No breaks between sets.
Bent Over Dumbbell Rows
40lbsX2 - 10 reps, 9 reps, 7 reps
2 minutes rests between sets
Pullup (machine)
105lbs 8 reps
90lbs 8 reps
75lbs 8 reps
No breaks between sets.
Shoulder Dumbbell Press
20lbsX2 8 reps on all 3 sets
2 minute rests between sets
Dumbbell Bicep Curls
20lbsX2 10 reps
10lbsX2 7 reps
No breaks between the 2 sets.
Seated Dumbbell Tricep Extension
25lbs 12 reps, 8 reps
1 minute break between the 2 sets.
Saturday, January 30, 2010
2010-01-30 - Tabata
Man is Dr. Izumi Tabata ever on to something!
http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486
We did the Tabata routine today with Curd! It was very intense, 20s of intense exercise, followed by 10s of rest, for 8 sets per exercise. 30s rest during the switch between exercises. Exercises performed under the Tabata system are ideally movements that use a lot of muscles. Our routine this morning conformed to this principle. The entire Tabata routine lasted about 30 minutes.
Pushups
Squats (varied between regular, hands out to the sides, prisoner)
Planks (varied between the elbow and pushup varieties and also threw in commands to raise right or left arms or legs and sometimes hold)
Lying Bent-Knee Raises
Running on the Spot With High Knees
Burpees/Squats (alternating sets)
Finished off by going upstairs and pounding out 500m on the row. I finished at 1:58, 10s lower than my time last week! Upon completion, I didn't even raise my head to look at my time, I just dragged my dead butt over to the sidelines. I had to ask Pete for my time on the row later as he was in a more aware state of mind when I finished rowing than I.
Feeling pretty sweet as I type this! Now, time to rollback all these exercise benefits with some sweet video games! :D
http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486
We did the Tabata routine today with Curd! It was very intense, 20s of intense exercise, followed by 10s of rest, for 8 sets per exercise. 30s rest during the switch between exercises. Exercises performed under the Tabata system are ideally movements that use a lot of muscles. Our routine this morning conformed to this principle. The entire Tabata routine lasted about 30 minutes.
Pushups
Squats (varied between regular, hands out to the sides, prisoner)
Planks (varied between the elbow and pushup varieties and also threw in commands to raise right or left arms or legs and sometimes hold)
Lying Bent-Knee Raises
Running on the Spot With High Knees
Burpees/Squats (alternating sets)
Finished off by going upstairs and pounding out 500m on the row. I finished at 1:58, 10s lower than my time last week! Upon completion, I didn't even raise my head to look at my time, I just dragged my dead butt over to the sidelines. I had to ask Pete for my time on the row later as he was in a more aware state of mind when I finished rowing than I.
Feeling pretty sweet as I type this! Now, time to rollback all these exercise benefits with some sweet video games! :D
Thursday, January 28, 2010
2010-01-28 Leg Day
Ohhhh man do I hate working legs somedays...
Dumbbell Squats
Did 24 reps with 2 35lb dumbbells
RDLs
Did 10 per side with 35lbs and did another 10 per side with 40lbs. Took a 2 minute break between the 2 sets.
Dumbbell Step Ups
Did 16 reps per side with 2 25lb dumbbells, rested for 30s and then did another 8 reps
Forward Dumbbell Lunges
Did 3 sets of 8 reps per leg with 25lb dumbbells with 90s-2min breaks
Wall Squat Hold
Held for 40s, rested for 25s, held for 25s, rested for 25s, held for 30s
Elbow Plank :D
Held for 1 minute, rested for 1 minute, held for 1 minute.
Dumbbell Squats
Did 24 reps with 2 35lb dumbbells
RDLs
Did 10 per side with 35lbs and did another 10 per side with 40lbs. Took a 2 minute break between the 2 sets.
Dumbbell Step Ups
Did 16 reps per side with 2 25lb dumbbells, rested for 30s and then did another 8 reps
Forward Dumbbell Lunges
Did 3 sets of 8 reps per leg with 25lb dumbbells with 90s-2min breaks
Wall Squat Hold
Held for 40s, rested for 25s, held for 25s, rested for 25s, held for 30s
Elbow Plank :D
Held for 1 minute, rested for 1 minute, held for 1 minute.
2010-01-27 Shoulder Press Challenge
Did the One Minute Challenge for the Shoulder Press last night. Filled a duffel bag with books and a pillow. It weighed somewhere between 25-30lbs.
The last full set I completed was only to 12, on the round to 13 reps I failed at 9 reps at 13:01 time. I stopped after failing the challenge and realized afterwards that I had not exercised for anywhere near 30 minutes, so I started up again with 4 sets of pushups with 45s rests, then I grabbed the bag and did a set of front arm raises. From there, I moved on to perform 2 more sets of shoulder presses with 30s rests. I pulled off 10 reps on the 1st set, and 5 reps on the second.
The last full set I completed was only to 12, on the round to 13 reps I failed at 9 reps at 13:01 time. I stopped after failing the challenge and realized afterwards that I had not exercised for anywhere near 30 minutes, so I started up again with 4 sets of pushups with 45s rests, then I grabbed the bag and did a set of front arm raises. From there, I moved on to perform 2 more sets of shoulder presses with 30s rests. I pulled off 10 reps on the 1st set, and 5 reps on the second.
Sunday, January 24, 2010
Hos-Style Conditioning - 2010-01-23
Awesome workout yesterday! We had a pretty big group and did a great series of exercises that really worked the core, abs, and back. We would do 2 or more sets of exercises, for 30s+ each, and have rests of 30-60s interspersed throughout. Our series included the following movements:
Planks (Elbows)
Planks (Pushup)
Pushups
Squats
Burpees
Laying Knee Raises
Laying pelvic thrusts
Lunges
Finished off with 500m on the row. I got through it in 2:08 seconds. I'm looking forward to besting that next week. Pete had a great row with a time of 1:45!
Went for a brisk walk down to Metro, near the office last night. It took about 20 minutes to get there and another 20 to get back. It was nice and got my blood flowing. I'll be going for a 30 minute walk shortly after I publish this.
I'm looking forward to hitting up the gym this week.
Planks (Elbows)
Planks (Pushup)
Pushups
Squats
Burpees
Laying Knee Raises
Laying pelvic thrusts
Lunges
Finished off with 500m on the row. I got through it in 2:08 seconds. I'm looking forward to besting that next week. Pete had a great row with a time of 1:45!
Went for a brisk walk down to Metro, near the office last night. It took about 20 minutes to get there and another 20 to get back. It was nice and got my blood flowing. I'll be going for a 30 minute walk shortly after I publish this.
I'm looking forward to hitting up the gym this week.
Saturday, January 2, 2010
2010-01-02 - EPIC FAIL
I stayed up too late playing Call of Duty: Modern Warfare 2 last night and ended up not getting 8+ hours of sleep. I had a stupid breakfast that consisted of a protein shake (good), and half a slice of 4 cheese, Italian sausage pizza (stupid).
Puked 10 minutes (maybe) into the workout with Greg, Pete, and Robin, led by Brian. Workout was well crafted:
30s planks-to-pushups
30s variety of pushups
20s rest
30s side squats or lunges
30s squat jumps
20s rest
30s crab walk or crab walk leg raises
30s horizontal rows
20s rest
30s mountain climber
30s mason twists
20s rest
Rinse, and repeat as necessary.
Still a pretty good day. The workout got me up at a decent time and kept me from sleeping away too much of the day, and even though I failed to create a situation where I could maximize the benefits I received from this workout, I still accomplished something today. Today's workout will help me keep consistent in my exercise regimen, and I'll be in better shape next time I go. Because of how poorly I performed today, I feel more motivated to hit the gym this week than I did shortly after Christmas. If I keep consistently working out 3-4 times per week plus a little bullshit cardio, (30 minutes of walking=joke) I'll see improvement over time. Good times.
Puked 10 minutes (maybe) into the workout with Greg, Pete, and Robin, led by Brian. Workout was well crafted:
30s planks-to-pushups
30s variety of pushups
20s rest
30s side squats or lunges
30s squat jumps
20s rest
30s crab walk or crab walk leg raises
30s horizontal rows
20s rest
30s mountain climber
30s mason twists
20s rest
Rinse, and repeat as necessary.
Still a pretty good day. The workout got me up at a decent time and kept me from sleeping away too much of the day, and even though I failed to create a situation where I could maximize the benefits I received from this workout, I still accomplished something today. Today's workout will help me keep consistent in my exercise regimen, and I'll be in better shape next time I go. Because of how poorly I performed today, I feel more motivated to hit the gym this week than I did shortly after Christmas. If I keep consistently working out 3-4 times per week plus a little bullshit cardio, (30 minutes of walking=joke) I'll see improvement over time. Good times.
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