10/27/08

Clubber Lang (Crossfit 'Cindy' I think)

Do as many rounds in 20 min as you can of:

5 pull-ups
10 push-ups
15 squats.

I hit 9 rounds today, but I took more time on the squats trying to master and maintain a perfect form. Still took about 3 minutes to get up off the ground when I was done.

Sat 10/25/08

So I've been going through a bit of an existential workout crisis. I took a break from my crossfit-style program for a while because it was burning me out. I switched over to a more traditional style workout for a couple of weeks, but that was kind of lame. It didn't make me feel as mean as the crossfit, and I'm a glutton for self-inflicted punishment. I did some fact checking, and some measuring, and some research, all of which led me to the hypothesis that I was shortchanging myself nutritionally while crossfitting to the tune of about 1,000 calories and a lot of protein per day. I think this might have led to my physical deterioration, so I'm upping my eating and giving it a whirl again.

Today:
Modified 'Fran' (From Crossfit.com)
3 rounds (21,15, & 9 reps) of Thrusters and Pull-ups.
I modified the Thruster from 95# to 75# after nearly killing myself on the first few tries.
I did the pull-ups on an assisted machine, starting at 50% body weight for the first round, and then dropping it by 10% each of the following rounds.

Even with the mods, it still took me 14:47 to complete. Some of the superfreaks at crossfit complete the full workout in just over two minutes. I've got a lot fo work to do...

Today

Back n' Shoulders

Bent Over Rows:
4 x 12 x 80#

Pull-ups
4 x 12 x Bodyweight/Jumping Pull-up when needed to finish set.

Rows (On seated row machine)
Start with as much as you can handle for 15 resp, then 'run the rack'.

One Dumbbell Milt Press
4 x 12 x 30#

Front DB Raises/Lateral DB raises superset
4 x 12 x 15#

These might seem sparse, but I'm not used to this traditional style workout at this point, so I'm just getting back into it.

Yesterday

Late Post. For Yesterday:

Partial Squats (Use safety bars in Power Rack to limit ROM to about 3/4 of full squat. This allows you to handle more weight through the pushing phase, while supporting weight on the bars at the bottom. Allows you to handle more weight, but be sure to do full ROM reps as well to develop full leg strength).

4 sets x 12 reps x 185# (could've done more I think, but it took a while to figure out the partial reps thing)

Dumbbell Bench Press:
4 x 12x 50# DB's

Tabata Step-ups/DB Fly's
20 seconds on, 10 off. Did 4 minutes of step-ups with 30# DB in each hand. 4 minutes of fly's with 15 lbs in each hand. The Tabatas are a pain due to trying to work out while keeping an eye on my watch...

Bench Dips:
4 x 12 x 25# plate held in lap.

Today

I've grown a little stale with my previous workout style. Not that it isn't awesome, but I get bored and need to mix it up every now and then. I'm switching to a little bit more of a traditional program, with a sprinkle of good old butt-whipping thrown in. I'm going to hit this plan for six to nine weeks.

Today:

Warm-up

Seated Calf Raises - 4 sets x 20 reps by 65# dumbbell on each knee

Standing Calf - 4 x 14 x 90

Military Press - 4 x 10 x 65

Bent Rows - 4 x 10 x 95 

Tabata-style Lateral DB raises/rows - 6 minutes

(Tabata style means doing intervals - 20 seconds of highest intensity, 10 seconds of rest. Do four minutes one exercise, then switch to the next. I messed up counting and ended up with six minutes instead)

DB Hammer Curls - 20 reps at 20 pounds, then immediately switch to next lowest DB, do 20 reps, continue until you've 'run the rack'.

 

Again, negligence

Sorry for not maintaining my postings, my workout regime has been uninspired the last couple of weeks, so I'm changing it up for a little while. Here's my workout from yesterday.

Warm-up
Deadlift:
3 x 6 rep sets of warmup (bar, 135#, 225#)
4 x 3 rep sets of work (275# x 2, 250# x 2) - Still working towards the 300# mark.

Bench
Partials: (use safety bars in power rack to limit movement to upper 10 inches or so of press)
4 x 6 rep sets (155#)
Full reps:
3 x 6 rep 135#

Abs:
Lay on decline bench, hold a weight plate or med ball against chest. Contract abs to lift your back off of bench. Maintain position, press plate up 10 times.

It must be working...

Today (10/6/08)

Sorry, forgot to log my last few workouts, but today I present proof that my plan is working:

Clubber Lang (As many rounds of 5 chinups, 10 pushups, and 15 squats as you can do in 20 minutes)

Previous record: 9
Today's Mark: 10

I thought I was going to shatter it for a moment (see section 8 portage for other vindication of my program), but I dropped off hard after round 7.