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21-Jan-08, 04:08 PM
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#136
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday January 21, 2008
Crossfit WOD:
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
7 rounds completed. the "L" pullups are tough, and i'll admit my form wasn't the best, not to mention it is 20 degrees out and i was doing them off my back porch 
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21-Jan-08, 05:09 PM
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#137
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Quote:
Originally Posted by seraph
i'll admit my form wasn't the best, not to mention it is 20 degrees out and i was doing them off my back porch |
That's what you get for leaving California. |
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21-Jan-08, 05:18 PM
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#138
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Registered User
Join Date: May 2004
Posts: 1,269
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pierini, i miss it. a lot. entertaining the idea of moving out there
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22-Jan-08, 11:10 PM
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#139
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday January 22, 2008
Bench Press 3X8- 135lbsX8-145lbsX8-155lbsX8
Cable Pulldowns 3X8- 80lbsX8-110lbsX8-140lbsX8
Deadlifts 10-6-4- 225lbsX10-245lbsX6-275lbsX4
Squats 2X8- 225lbsX8-235lbsX8
Seated Calf Raises 5X15- 90lbsX15-90lbsX15-100lbsX15-100lbsX15-105lbsX15
Incline Press 2X5- 135lbsX5-145lbsX5
Bent Over Row 3X8- 100lbsX8-105lbsX8-135lbsX8
DB Lunges 3X5- 40lbsX5-45lbsX5-50lbsX5
DB Pullovers 3X8- 40lbsX8-45lbsX8-50lbsX8
Leg Curls 3X10- 105lbsX10-75lbsX10-75lbsX10
Crunches 5X25-25-25-25-25-25
 whew, glad that one is over with. i got this out of my arnold encyclopedia. pretty fun but a tiring workout, and i kept my rest between sets to a minimal, finished the entire workout (not counting strech time) in just under 55 minutes
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23-Jan-08, 10:06 AM
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#140
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,412
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If that isn't volume I don't know what is lol.
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23-Jan-08, 10:45 AM
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#141
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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wow that is a lot of volume! good job on getting through that one.
I learned to snowboard on Wachussett mountain! It is fine but not very high. Now that I am somewhat competent on a board I prefer the bigger mountain : 6 minutes on the express lift to the top, 3 mile beginner trail to the bottom! It's pretty great.
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23-Jan-08, 11:04 AM
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#142
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 30
Posts: 3,202
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Quote:
Originally Posted by seraph
Monday January 21, 2008
Crossfit WOD:
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
7 rounds completed. the "L" pullups are tough, and i'll admit my form wasn't the best, not to mention it is 20 degrees out and i was doing them off my back porch
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oy! nice work seraph! that wod sucks with all the L-pull-ups. you did great, and off your back porch nontheless?! workouts are looking great! |
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24-Jan-08, 06:33 AM
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#143
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday January 23, 2008
Punching Bag
5 rounds of:
2 minutes on the punching bag
1 minute of burpees
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25-Jan-08, 11:18 PM
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#144
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Registered User
Join Date: May 2004
Posts: 1,269
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Friday January 25, 2008
Clean & Press 3X5- 100lbsX5-105lbsX5-110lbsX5
Upright Rows 10-6-4- 40lbsX10-50lbsX6-70lbsX4
SLDL 10-6-4- 225lbsX5-245lbsX4-245lbsX3*
Standing BB Curls 3X10- 40lbsX10-50lbsX10-60lbsX10
Closegrip Press 3X10- 95lbsX10-105lbsX10-115lbsX10
Wrist Curls 3X10- 15lbsX10-20lbsX10-25lbsX10
DB Lat Raises 3X8- 10lbsX8-15lbsX8-20lbsX8
Push Press 6-4-2- 100lbsX6-105lbsX4-110lbsX2
Goodmornings 3X10- 95lbsX10-115lbsX6-135lbsX4
Seted DB Curls 3X10- 25lbsX10-30lbsX10-35lbsX10
Tri Ext 3X10- 40lbsX10-60lbsX10-70lbsX10
Reserve Wrist Curls 3X10- 10lbsX10-15lbsX10-20lbsX10
Cable Crunches 5X25- 60lbsX25-60lbsX25-70lbsX25-80lbsX25-90lbsX25
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27-Jan-08, 12:49 PM
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#145
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Registered User
Join Date: May 2004
Posts: 1,269
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Saturday January 26, 2008
3.xx mile run: 29:37
various situps and pushups also
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29-Jan-08, 04:45 PM
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#146
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday January 28, 2008
" Nasty Girls"
3 rounds for time of:
50 Squats
7 Pullups
135 pound Hang power cleans, 10 reps
10:12 also did situps and pushups in the am.
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Last edited by seraph; 31-Jan-08 at 10:56 PM.
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30-Jan-08, 12:27 AM
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#147
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Registered User
Join Date: Apr 2006
Posts: 1,426
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Now that is just Outstanding! Great job!
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The Sport of Fitness - video [ wmv] [ mov]
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30-Jan-08, 08:51 AM
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#148
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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nice job seraph! you can do muscle ups? I am jealous  |
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30-Jan-08, 02:32 PM
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#149
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 30
Posts: 3,202
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great job on nasty girls seraph! she is brutal! does your gym have rings or did you bring your own?
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31-Jan-08, 06:58 AM
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#150
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday January 30, 2008
Clean & Press 3X5- 100lbsX5-105lbsX5-115lbsX3
Upright Rows 10-6-4- 50lbsX10-70lbsX6-80lbsX4
SLDL 10-6-4- 235lbsX7-3-245lbsX5-250lbsX4
Standing BB Curls 3X10- 40lbsX10-50lbsX10-60lbsX10
Closegrip Press 3X10- 105lbsX10-115lbsX10-135lbsX9
Wrist Curls 3X10- 15lbsX10-20lbsX10-25lbsX10
DB Lat Raises 3X8- 10lbsX8-15lbsX8-20lbsX8
Push Press 6-4-2- 95lbsX6-105lbsX4-110lbsX2
Goodmornings 3X10- 95lbsX10-135lbsX6-145lbsX4
Seted DB Curls 3X10- 25lbsX10-30lbsX10-35lbsX10
Tri Ext 3X10- 40lbsX10-60lbsX10-70lbsX10
Reserve Wrist Curls 3X10- 10lbsX10-15lbsX10-20lbsX10
Cable Crunches 5X25- 60lbsX25-70lbsX25-70lbsX25-80lbsX25-100lbsX25
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