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31-Jan-08, 10:57 PM
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#151
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Registered User
Join Date: May 2004
Posts: 1,269
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Doe!! i didn't do any muscle ups, my gym doesn't have anything like that. i just copied it from crossfit!!
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31-Jan-08, 11:22 PM
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#152
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday Janary 31, 2008
Bench Press 3X8- 145lbsX8-155lbsX8-160lbsX5
Cable Pulldowns 3X8- 100lbsX8-130lbsX8-150lbsX8
Deadlifts 10-6-4- 225lbsX10-250lbsX6-285lbsX4
Squats 2X8- 235lbsX8-245lbsX8
Seated Calf Raises 5X15- 100lbsX15-105lbsX15-110lbsX15-115lbsX15-120lbsX15
Incline Press 2X5- 140lbsX5-145lbsX5
Bent Over Row 3X8- 105lbsX8-135lbsX8-140lbsX8
DB Lunges 3X5- 40lbsX5-45lbsX5-50lbsX5
DB Pullovers 3X8- 45lbsX8-50lbsX8-55lbsX8
Leg Curls 3X10- 45lbsX18-75lbsX8-100lbsX8
Crunches 5X25-25-25-25-25-25
not a bad workout tonight. got to watch "that guy" tonight as he came over to the bench next to me during inclines and proceeded to slam everything around, make a big commotion and makes sure everyone sees him benching. i couldn't help but chuckle, then i witnessed him curling with the most horrible form known to man it was awful, he loaded that preacher curl bar up, and his back look like the st loius arches, unfoirtunately my gyum has tons of "That Guy"
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04-Feb-08, 10:14 PM
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#153
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday February 4, 2008
3.2 mile run: 28:54
good run tonight, no cramping and i felt that my stride was better than usual. i was really focused on maintaining correct form. and by doing so the run was less strenuous 
also did situps and pushups in the am
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05-Feb-08, 09:19 AM
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#154
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Registered User
Join Date: Nov 2007
Location: Waterloo, Ontario
Age: 24
Posts: 265
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i go to my university gym, and it is *packed* full of 'that guy' 
good job on concentrating on running form. i know a lot of people neglect it but it makes so much of a difference! |
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06-Feb-08, 07:21 AM
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#155
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Registered User
Join Date: May 2004
Posts: 1,269
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j2bryson, i can only imagine!!
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06-Feb-08, 07:24 AM
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#156
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday February 5, 2008
"Mary"
5 Handstand Pushups
10 One Legged Squats
15 Pullups
8 rounds completed in 20 minutes
not the best but it was late and i was exhausted, did this at home and my dogs thought i was trying to play with them so they kept bugging me!! 
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06-Feb-08, 11:06 PM
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#157
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday February 6, 2008
Bench Press 3X8- 150lbsX8-155lbsX8-160lbsX5
Cable Pulldowns 3X8- 110lbsX8-140lbsX8-160lbsX8
Deadlifts 10-6-4- 235lbsX10-250lbsX6-270lbsX4
Squats 2X8- 240lbsX8-250lbsX8
Seated Calf Raises 5X15- 105lbsX15-110lbsX15-115lbsX15-120lbsX15-125lbsX15
Incline Press 2X5- 145lbsX5-150lbsX5
Bent Over Row 3X8- 115lbsX8-140lbsX8-145lbsX8
DB Lunges 3X5- 45lbsX5-50lbsX5-55lbsX5
DB Pullovers 3X8- 50lbsX8-55lbsX8-60lbsX8
Leg Curls 3X10- 45lbsX18-75lbsX8-90lbsX8
Crunches 5X25-25-25-25-25-25
good workout tonight. feeling real tired lately, esp tonight. my hands are killing me from the pullups yesterday and the deads today!!!
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08-Feb-08, 06:51 PM
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#158
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday February 7, 2008
Pushjerk 3-3-3-3-3-3-3: 55lbsX3-65lbsX3-95lbsX3-100lbsX3-100lbsX3-105lbsX3-110lbsX3
after that i jumped on the treadmill and ran a 9:48 1.5 mile run!!!!!!!!! i dont know though, i had the thing set on 11.3 or something for speed and it didn't feel that fast but i could be wrong, so as far as the run goes i'm a little skeptical.
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09-Feb-08, 11:51 AM
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#159
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Registered User
Join Date: May 2004
Posts: 1,269
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Friday February 8, 2008
Clean & Press 3X5- 100lbsX5-105lbsX5-115lbsX5
Upright Rows 10-6-4- 60lbsX10-80lbsX6-90lbsX4
SLDL 10-6-4- 135lbsX5-255lbsX6-235lbsX4
Standing BB Curls 3X10- 40lbsX10-50lbsX10-60lbsX10
Closegrip Press 3X10- 110lbsX10-120lbsX10-135lbsX10
Wrist Curls 3X10- 15lbsX10-20lbsX10-25lbsX10
DB Lat Raises 3X8- 10lbsX10-15lbsX8-20lbsX8
Push Press 6-4-2- 100lbsX6-105lbsX4-115lbsX2
Goodmornings 3X10- 100lbsX10-135lbsX6-145lbsX4
Seated DB Curls 3X10- 25lbsX10-30lbsX10-35lbsX10
Tri Ext 3X10- 30lbsX10-40lbsX10-50lbsX10
Reserve Wrist Curls 3X10- 10lbsX10-15lbsX10-20lbsX10
Cable Crunches 5X25- 60lbsX25-65lbsX25-70lbsX25-80lbsX25-90lbsX25
good workout tonight, went lighter on some stuff, like the SLDL's, and the tri extensions (noticed my elbow was bothering me during the heavier ones)
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09-Feb-08, 05:06 PM
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#160
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Registered User
Join Date: May 2004
Posts: 1,269
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Saturday February 9, 2008
3 Mile Run: 26:23
pretty happy with my time!! gonna take the next week off then i'll be back in full force 
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09-Feb-08, 07:31 PM
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#161
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Registered User
Join Date: Nov 2007
Location: Waterloo, Ontario
Age: 24
Posts: 265
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enjoy your rest week!
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11-Feb-08, 06:03 PM
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#162
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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enjoy your rest week seraph? is rest as miserable for you as it is for me? I hate time off lol
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18-Feb-08, 06:48 PM
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#163
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday February 18, 2008
Crossfit WOD:
Front Squat 10X1: 155lbsX1-185lbsX1-195lbsX1-205lbsX1-215lbsX1-220lbsX1-225lbsX1-230lbsX1-
235lbsX1-245lbsX1
after that i did some various situps and pushups.
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18-Feb-08, 06:50 PM
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#164
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Registered User
Join Date: May 2004
Posts: 1,269
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Quote:
Originally Posted by minime
enjoy your rest week seraph? is rest as miserable for you as it is for me? I hate time off lol
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actually i had a nice week off, nothing crazy, just relaxed a lot!
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19-Feb-08, 09:19 PM
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#165
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday February 19, 2008
2 Mile Run: Maintain an 8:30/mile pace: 17:28
did situps and pushups also, pretty pysched on the run time. it's nothing great but for me, its good 
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