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01-Dec-07, 02:24 PM
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#91
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Join Date: May 2004
Posts: 1,269
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yeah but i'm actually going to take a longer route, gonna go back and see the grand canyon, go through the south, got a buddy doing the drive back with me so it should be fun 
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01-Dec-07, 02:28 PM
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#92
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Join Date: May 2004
Posts: 1,269
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Friday November 30, 2007
Squats 3X2- 315lbsX1-315lbsX2-320lbsX1
Leg Ext 3X8-12- 140lbsX12-150lbsX10
Standing Calf Raises 2X8-12- 300lbsX12-300lbsX12
Leg Press 2X8-12- 430lbsX12-450lbsX12
Incline Situps 5X30- 30-30-30-30-30
Front Squats 2X8-12- 145lbsX12-150lbsX8
Twists 5X20- 20-20-20-20-20
good workout, not sure what happened on my first set of 315 on my squat but i got 2 reps on the second set. other than that it went well.
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03-Dec-07, 01:40 AM
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#93
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Join Date: May 2004
Posts: 1,269
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Sunday December 2, 2007
BB bench Press 3X2- 180lbsX2-185lbsX2-190lbsX2
Weighted Dips 3X10- +45lbsX10-+45lbsX10-+50lbsX10
Military Press 2X8-12- 100lbsX11-105lbsX6
Pushdowns 2X8-12- 150lbsX12-150lbsX12
Incline BB Press 1X5- 155lbsX3
Decline BB Press 2X8- 155lbsX8-160lbsX8
DB Shrugs 3X10- 80lbsX10-85lbsX10-90lbsX10
DB Raises 2X8-12- 25lbsX12-30lbsX12
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03-Dec-07, 11:46 PM
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#94
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Join Date: May 2004
Posts: 1,269
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Monday December 3, 2007
SLDL 3X2- 275lbsX2-315lbsX1-315lbsX2
Power Cleans 2X8-12- 105lbsX6-110lbsX5
BB Rows 2X8-12- 135lbsX12-145lbsx10
Preacher Curls 2X8-12- 70lbsX12-80lbsX5
Leg Raises 5X25- 25-25-25-15-25
Cable Curls 2X8-12- 75lbsX12-90lbsX12
Behind the Back BB Curls 3X10- 95lbsX10-95lbsX10-100lbsX10
not a bad workout, i missed this workout last week. felt pretty tired today, and not really in the mood to hit the gym.
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05-Dec-07, 11:06 AM
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#95
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Join Date: May 2004
Posts: 1,269
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Wednesday December 5, 2007
Squats 2X2- 315lbsX1-245lbsX
Leg Ext 3X8-12- 100lbsX12-110lbsX12
Standing Calf Raises 2X8-12- 300lbsX12-300lbsX12
Leg Press 2X8-12-
Incline Situps 5X30- 30-30-30-30-30
Front Squats 2X8-12- 135lbsX12-150lbsX10
Twists 5X20-
last workout here in california, first thing i did today also, which is opposite what i've been doing (normally i've been going at night). on my first set of 315 i folded, so i lightened it up and took it easy.
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16-Dec-07, 05:32 PM
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#96
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Join Date: May 2004
Posts: 1,269
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well made it home last sunday, after driving for 30 hours straight. took the week off and hung around, bought a new mini cooper s, and saw freinds i haven't seen in awhile.
so i'm ready to up the intensity and focus on overall strength and endurance so i'm going to add more crossfit into my workouts. i also read tim's interview on the home page and liked the sound of his weekly workouts, so i'm adopting something similar.
the upcoming week will look like this:
Monday 12/17/2007
Cardio-
"Michael"
Run .5 mile
50 Back Extensions
50 Sit Ups
Tuesday 12/18/2007
BB Bench 3X5
Squats 3X5
Pullups 30
Deadlift 3X5
Overhead Press3X5
Clean & Jerk 3X5
Wednesday 12/19/2007
Cardio
Front Squats 5X5
Thursday 12/20/2007
BB Bench 3X8
Squats 3X8
Pullups 50
Deadlift 3X8
Overhead Press3X8
Clean & Jerk 3X8
Friday 12/21/2007
5 Rounds for Time:
Run 1/4 mi
75lb Sumo Deadlift High Pull 21 Reps
75lb Thruster 21 reps
Saturday 12/22/2007
4 mile run
Punching Bag 20 min session
sunday will be a rest day.
let me know what you think, good or bad 
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16-Dec-07, 07:19 PM
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#97
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,412
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It seems to me like you'll be overworking your legs by using them 6 days a week, especially with 4 lifting days in a row. I can't imagine, even if you don't overtrain quickly, that you would be fresh enough for a good workout the next day.
It looks to me like overall strength/real-world applications, but I still wouldn't completely neglect weighted work for the back completely, or perhaps a few weighted pull ups might even make a big difference. Just some thoughts on my part, let me know what you think.
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18-Dec-07, 06:54 PM
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#98
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Registered User
Join Date: May 2004
Posts: 1,269
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greg, i think your right, i didn't really look at it. just typed it out then posted it, thats squats 3 days in a row, too much, maybe what i'll do on my two main lifting days, concentrate on upper body one day then lower body the next. see how that goes and go from there.
Monday December 17, 2007
"Michael"
got 2 rounds done in 18 mins, the back extensions are KILLER
after that i did some random bicep and tricep exercises.
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18-Dec-07, 07:06 PM
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#99
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Join Date: Feb 2004
Location: Ohio
Posts: 4,412
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yeah the back extensions feel easy until about 20-25...then when you're done you can't walk  |
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18-Dec-07, 10:37 PM
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#100
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday December 18, 2007
did a mixed upper body workout, bench press, barbell rows, pullups, dips, military press, and push press, didnt record the weights 
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18-Dec-07, 10:38 PM
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#101
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Join Date: May 2004
Posts: 1,269
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Quote:
Originally Posted by gcs118
yeah the back extensions feel easy until about 20-25...then when you're done you can't walk |
 that's for sure
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19-Dec-07, 08:00 PM
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#102
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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great job on micheal, seraph.. that is one of those WODs that looks easy on paper.. its just running and situps/back extensions.. what could be bad about that? But once you are getting on that treadmill for round two you begin to realise you misjudged it. It is one of my favorites though!
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20-Dec-07, 06:25 PM
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#103
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Registered User
Join Date: May 2004
Posts: 1,269
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thanks minime, the first time i did it i thought to myself, "this will be a piece of cake" that particular time i got 2 full rounds and almost finished my third run on the treadmill, i was dead. 
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20-Dec-07, 06:36 PM
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#104
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday December 19, 2007
followed a WOD off crossfit:
Front Squats 5X5- 135lbsX5-135lbsX5-135lbsX5-145lbsX5-155lbsX5
before the WOD i did a 2.14 mile run on the treadmill at 22:07
overall a good workout, legs are sore from the front squats
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20-Dec-07, 11:45 PM
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#105
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Join Date: May 2004
Posts: 1,269
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Thursday 12/20/2007
Squats 3X5- 225lbsX5-225lbsX5-245lbsX5
Pullups 50- 15-15-10-10
Deadlift 3X5- 225lbsX5-225lbsX5-245lbsX5
Farmers Walk- 90lbs/200ft-90lbs/200ft-90lbs/300ft
Clean & Jerk 3X5- 65lbsX5-80lbsX5-95lbsX5
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