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Post subject: Re: Back to Basics  Posted: Mon Apr 09, 2012 2:11 pm |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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MONDAY Quick trail run. It was very short cuz I forgot my toque at work and the wind was pretty high and it was just freezing my ears off. I think I should bulk up a bit my head looks too big for my body Now, that's funny  _________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Tue Apr 10, 2012 3:55 pm |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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TUESDAY
3 sets 10 reps knuckle handstand pushups
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Sun Apr 15, 2012 10:47 am |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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SUNDAY
Wow Ive been lacking in dicipline lately. Gotta get back on the horse and kick some ass.
5 rounds of:
:30 burpees
:30 shadowboxing
:30 burpees
:30 shadowboxing
:30 burpees
:30 shadowboxing
Finisher: Wall Sit for time
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Tue Apr 17, 2012 11:09 am |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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WEDNESDAY
Static Holds
1:00 of Flat Tuck Planches
1:00 Tuck Planches
1:00 Advanced Frog Stand
Core
1:00 L-Sits
I figured a change in modality would motivate me again, this is just part of what I was supposed to do today, Ill work up to the whole workload as its alot. I think I should include some conditioning/cardio. Im looking into good ways of doing that so that nothing will interfere with anything else too much.
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Thu Apr 19, 2012 12:57 pm |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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WEDNESDAY
1:00 half lay front levers
1:00 half lay back levers
THURSDAY
Nothing, but im finally set on a routine. Just working it out now.
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Mon Apr 23, 2012 11:47 am |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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MONDAY
1:00 adv tuck planche
1:00 tuck planche
1:00 advanced frog stand
3 sets 3 reps depth handstand pushups
3 sets 5 barbell push presses (130, 130, 115)
3 sets 10 lateral raises (20, 15, 15)
3 sets 10 bent over lateral raisesn(15, 10, 10)
5 sets 12 shrugs (160)
Thats all for today.
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Tue Apr 24, 2012 2:16 pm |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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TUESDAY
5 rounds of:
30 seconds burpees
30 seconds shadowboxing
30 seconds burpees
30 seconds shadowboxing
30 seconds burpees
30 seconds shadowboxing
10:00 technique
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Wed Apr 25, 2012 7:17 am |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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WEDNESDAY
4 sets 3 reps clean & press (140)
4 sets 10 lateral raises (15)
4 sets 10 straight arm dumbbell kickback (15)
5 sets 12 behind the back shrugs (160)
I forgot to do my static holds. I may do them later, I dunno.
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Thu Apr 26, 2012 12:25 pm |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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THURSDAY
Tabata Squats with 20lb weighted vest (16 average)
Tabata Resisted Shadowboxing (bands)
Tabata Pushups with 20lb weighted vest (67 total)
Tabata Resisted Shadowboxing (bands)
Tabata Planks (lame I know but I felt like doing something extra)
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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(Insert Name Here)
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Post subject: Re: Back to Basics Posted: Mon Apr 30, 2012 2:46 pm |
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2116
Location: Yellowknife, NWT
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FRIDAY
60 seconds of each: Burpees, Pullups, Squats, Pushups
45 seconds of each: Burpees, Pullups, Squats, Pushups
30 seconds of each: Burpees, Pullups, Squats, Pushups
15 seconds of each: Burpees, Pullups, Squats, Pushups
MONDAY
1.5-2.0 mile run
6 rounds of:
5 pullups
10 band slams
15 burpees
20 jumping jacks
(2:00 to complete the full circuit, upon reaching 2:00 I began a new round, rest was the spare time after completing all the reps, average time was 1:10)
_________________ PB's: 100 Burpees: 5:35 1.5 Miles: 7:58 Deadlift: 375lbs @ 165lbs Bench: 235 @ 165lbs Squat: 245 @ 165lbs "The less weaknesses you have, the stronger you really are." "One thing at a time, most important thing first, start now." My Bloghttp://attack-fitness.blogspot.com/
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