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 Post subject: Back to Basics
 Post Posted: Sun Nov 06, 2011 3:52 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
SUNDAY

5 sets 25 military pushups (125)
5 sets 15 pike pushups (75)
5 sets 40 squats (200)
5 sets 25 exercise ball lying leg curls (125)

Set up my apartment friendly heavybag today. Ive been out of it for so long I decided going back to a very basic routine to get back into shape would be in order. Im a long way from where I was but that just means I'll get there again faster. All the rest periods were a strict 1:00, even between exercises. I'll have a pulling exercise in there when I clear some space by my pullup bar.

_________________
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 Nov 07, 2011 12:17 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
MONDAY

4 thick handled bucket farmer walks (6 trips across the shope each)

3 rounds shadowboxing with a tennis ball under my chin (1-1-2 ladder, quick retreat)
3 rounds heavybag (1-1-2 ladder, quick retreat)
1 round heavybag (long jab)

100 neck curls
100 neck lifts
100 neck side lifts per side
(all with 10lbs)

The farmers walks were done at work so they were scattered throughout the day when the boss couldnt see. The buckets are filled with lil chunks of steel and weigh about the same but I have no idea how much. The handles are thickened with paper towel wrapped in duct tape.

_________________
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 Nov 10, 2011 12:38 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
TUESDAY

3 rounds shadow
so very sore

WEDNESDAY

3 rounds shadow
sore

THURSDAY

3 rounds shadow (1-2-1 ladder, tango outside lateral, tango inside lateral, tango quick advance-retreat)
3 rounds heavybag (same as above)
1 round heavybag (jab only)
1-2-1 resisted punching ladder (light resistance bands) 50 each

still a bit sore, I'll wait until Im not sore to do pushups n such.

_________________
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: Fri Nov 11, 2011 9:50 am 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
FRIDAY

3 rounds shadow (1-2-3 ladder, tango outside lateral, tango in-out, tango outside lateral-outside pivot)
3 rounds heavybag (same as above)
1 round heavybag (jab only)
1-2-3 resisted punching ladder (light resistance bands) 50 each

tiny bit of soreness. floorwork tomorrow for sure. even light hooks make my heavybag move and make banging noises on the floor, I have to come up with something, the people below may complain and Im sure the creeky floor is irritating enough.

_________________
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 Nov 12, 2011 6:25 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
SATURDAY

5 sets 25 reps military pushups (125)
5 sets 15 reps pike pushups (75)
5 sets 12 reps body rows (60)
5 sets 40 reps squats (200)
5 sets 25 reps exerball leg curls (125)
Total=585 reps

a strict 1 minute rest between sets and exercises. the pike pushups where a little easier this time. the leg curls where a little harder because the rows fatigued my lower back a bit beforehand. the squats where easier. took glutamine, protein powder and fish oil post workout

_________________
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 Nov 14, 2011 3:42 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
SUNDAY

5 pushups
5 seconds rest
x 12

Did this as a recovery workout since my tri's n chest got so bloody sore from the same workout as yesterday.

MONDAY

7 rounds shadow (1-2-3-4 ladder, tango: slow advance, slow retreat, quick advance, quick retreat, in-out, inside lateral, outside lateral)
1-2-3-4 resisted punching ladder (light resistance bands) 50 each

Im not sore! I didnt do anything on the heavybag since it was late when I started cuz of things that had to get done after work.

_________________
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 Nov 15, 2011 5:45 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
TUESDAY

5 sets 25 reps military pushups
5 sets 15 reps pike pushups
5 sets 12 reps inverted row
5 sets 40 reps squats
5 sets 25 reps exerball leg curls
Total=585

pushups where much easier. There was a 10 minute break between the pushups and the pike pushups so the pike pushups where easy this time around. The rows are still waaay harder than I thought theyd be. I need to add 5 or 10 reps on the squats. Form check on the leg curls is needed. Next time Im also doing calf raises I think.

_________________
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 Nov 16, 2011 4:21 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 2125
Location: Yellowknife, NWT
WEDNESDAY

7 rounds shadowboxing (free form)

4 rounds, 30 second rest between rounds, 30 seconds each exercise:
boarding house reach
squats (1 second at the bottom)
hand release pushups
lateral lunges

2 sets of 1:30 plank
2 sets of :45 side plank each side

1:00 rest between ab exercises. 3 sets each next time but the side plank needs to be 1:00 I think. I should experience enough fatigue with that next time to be adequate. Fell asleep after work so once again no bag work just shadowboxing.

_________________
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: Thu Nov 17, 2011 12:11 pm 
User avatar

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

3 rounds shadow (1-1-B2-3 ladder, footwork tango: in-out, in-out, outside lateral)
4 rounds heavybag (1-1-B2-3 ladder, footwork tango: in-out, in-out, outside lateral, outside lateral)
1-1-B2-3 resisted punching ladder (light resistance bands) 50 each

_________________
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: Fri Nov 18, 2011 6:32 pm 
User avatar

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

5 sets 25 military pushups (125)
5 sets 15 pike pushups (75)
5 sets 12 inverted rows (1 sec pause at top) (60)
5 sets 50 squats (250)
5 sets 25 exerball leg curls (125)
Total=635 reps

Pushups are really progressing. same with rows. I need to add 5 reps per set to the leg curls...or pause longer at the peak.

_________________
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/


Last edited by (Insert Name Here) on Sat Nov 19, 2011 4:54 pm, edited 1 time in total.

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