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 Post subject: Re: Back to Basics
 Post Posted: Mon Jan 09, 2012 3:44 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
MONDAY

4 sets 3 reps One Arm Clean & Press (60lbs, +10 from last time)
4 sets 3 reps Barbell Clean (160lbs, add 10lbs next time)
4 sets 6 reps RDL's (280lbs, drop 30lbs and clean up form, didnt feel it where I should sometimes)

5 Weighted Pullups (with a pause at the top)
15 Weighted Pushups (banging them out faster now)
x 4 (all with 40lbs)

I feel like Im really making progress, this is sweet.

_________________
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 Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: Back to Basics
 Post Posted: Mon Jan 09, 2012 5:51 pm 

Joined: Sun Jan 08, 2012 9:06 pm
Posts: 1
Wow this information is really useful and informative. Keep posting thumbs up....

_________________
High School Diploma


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 Post subject: Re: Back to Basics
 Post Posted: Tue Jan 10, 2012 2:25 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
seanx wrote:
Wow this information is really useful and informative. Keep posting thumbs up....


It is? How so?

TUESDAY

30 seconds each:
burpees
jumping jacks
split jumps
burpees
jumping jacks
squats (rounds 1 & 3) pushups (rounds 2 & 4)

35:00 of yoga with the woman

I need to pick up the pace in these minute drills to keep my progress coming.

_________________
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 Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: Back to Basics
 Post Posted: Wed Jan 11, 2012 4:48 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
WEDNESDAY

"Rest"

2 miles slow jogging

Band Pull Apart Circuit

4 or 5 circuits of this throughout the day, reps varied:
Lying Medicine Ball Punches
Lying Medicine Ball Chest Passes
Seated Medicine Ball Overhead Passes (2 hands)
Modified Medicine Ball Slams

Yay, figured out how I can do 'slams' in my apartment without being noisy at all. I'll soon see how they are for cardio.

_________________
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 Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: Back to Basics
 Post Posted: Thu Jan 12, 2012 4:20 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
THURSDAY

Tabata Resisted Shadowboxing
Tabata Squats (19-21 each)
Tabata Resisted Shadowboxing
Tabata Pushups (14, 14, 12, 10, 9, 7, 7, 7)

80 pushups this time, last time was 73. I feel like I could have pushed harder and done more since it wasnt nearly as hard as last 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 Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: Back to Basics
 Post Posted: Sat Jan 14, 2012 2:19 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
FRIDAY

12:00 run outside

I mixed up running straight and strafing. Legs where really sore, I had to kick my own ass out the door.

SATURDAY

5 sets 3 reps 2 dumbbell split snatch (90lbs, 70%)
5 sets 3 reps 2 dumbbell push press (80lbs, 70%)

5 reps One arm pushups
5 reps Lying medicine ball punch (8lbs)
x 4 sets per arm

5 reps dumbbell lunges per leg (110lbs)
10 reps lunge jumps
x 4 sets

Exercise Bike
10:00 @ 70% HRR
5:00 @ 60% HRR
10:00 @ 70% HRR
5:00 @ 60% HRR
Total Time= 30:00

_________________
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 Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: Back to Basics
 Post Posted: Sun Jan 15, 2012 4:30 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
SUNDAY

4 rounds, 60 sec rest between rounds:
10 reps per hand Lying Medicine Ball Punches
20 reps Lying Medicine Ball Chest Passes
20 reps Seated Medicine Ball Overhead Passes (2 hands)
20 reps Modified Medicine Ball Slams

4 circuits of:
5 partial standing rollouts
10 russian twists per side
15 V-Ups
15 supermans
chinnies till burn

_________________
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 Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: Back to Basics
 Post Posted: Tue Jan 17, 2012 2:32 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
MONDAY

Rest

_________________
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 Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Tue Jan 17, 2012 3:23 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
TUESDAY

as many rounds as possible in 20 minutes:
10 pull ups
10 dumbbell swings per arm [40lbs]
10 clapping pushups
10 tuck jumps

completed 7 rounds + 8 pullups

So thats 1 round and 8 pullups more, but what those numbers dont show is the fact that 95% of the pullups where legit. last time i fudged my form alot to keep up the pace. being hung over last time i was breathing MUCH harder.

_________________
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 Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: Back to Basics
 Post Posted: Wed Jan 18, 2012 4:11 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
WEDNESDAY

An unplanned rest day. i ate too much pizza [a treat to myself for doing awesome workout and nutrition wise] and i was just outside to go for a run and i got snotsicles instantly, theres supposed to be a blizzard coming. i can get to the track tomorrow so ill test my two miles tomorrow.

_________________
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 Blog
http://attack-fitness.blogspot.com/


Top 
 Profile  
 
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