Left the office Sunday night/Monday morning at 3:30. Went to bed at 4am. Woke up @ 8.. Didn't work out Monday b/c Monday stayed at office all way through until 4AM this morning. Went home, died. Got up, came to work. Left at 3:30 to go home and work out.
I did the following w/ two 20KG bells
5 double snatches, 15 yard rack walk, 5 see saw press (10 reps) 15 yard rack walk
rest 2 min, repeat for 5 sets.
Then ran 65yrd sprints.
The see saw presses killed me b/c my upper chest is still sore from the Sunday push up marathon. Thius workout was hard on no sleep.
I am back at office now and hoping to leave before midnite. Tomorrow is D-Day. Fuck my life.
Tuesday, September 30, 2008
Sunday, September 28, 2008
Office Workout
In an effort to fight off my nomination as the king of loser-ville I went ahead and worked out at the office. I'm sitll here and now sweating my ass off.
I did some body weight drills and used 1/2 of a concrete cinder block for some of them and as a modified weight in other places.
3 rounds triple crush squats rep range of 10
6 rounds of walking push ups using cinder block isntead of bell (harder w/ cinder block) rep range of 10-15 (wasnt really counting just going until my body started quitting)
4 rounds ballistic push ups a-la-Ross-Enammit (exploding back and forth with one hand on ground and one on block)
2 rounds of 20 shuffle squats
1 round 65 walking lunges
Newport Ab routine + 3 min round of front, right, left side planks 1min each side, no breaks.
I did some body weight drills and used 1/2 of a concrete cinder block for some of them and as a modified weight in other places.
3 rounds triple crush squats rep range of 10
6 rounds of walking push ups using cinder block isntead of bell (harder w/ cinder block) rep range of 10-15 (wasnt really counting just going until my body started quitting)
4 rounds ballistic push ups a-la-Ross-Enammit (exploding back and forth with one hand on ground and one on block)
2 rounds of 20 shuffle squats
1 round 65 walking lunges
Newport Ab routine + 3 min round of front, right, left side planks 1min each side, no breaks.
I'm a loser
Worked out again Thursday. Did 3 ladders, w/ 3 rungs + ab routine from Newport. Haven't done anything else so only 2 days on this week.
At office now, might do an office workout with push ups and triple crush squats using cinderblocks we have that support some desks. But again I might not.
Why, b/c I'm a loser- L.O.S.E.R.- loser.
At office now, might do an office workout with push ups and triple crush squats using cinderblocks we have that support some desks. But again I might not.
Why, b/c I'm a loser- L.O.S.E.R.- loser.
Tuesday, September 23, 2008
PR Monday
I got serious on ROP today. I still only did 3 rung ladders but I did 5 of them! SUCK IT! I dont know why I just felt amped and at the 3rd ladder I just told myself I was going to keep going and that I was going to get 5 of them - and i did, no problem. I will do that again for my other 2 ROP days this week and next week I might try to get 3 ladders with 4 rungs. Oh man, this was a major break through. I can FEEL the 5x5 comming on- maybe not next month or even then month after that BUT I really think this broke some platuea thats been owning me for 2 months.
I also did 40 snatches doing reps of on each hand. I was going for 70 but I got a gnarly tear on my right hand so I stopped.
Then last nite I went with some friends and did a 3hr bike ride around the city.
ps: I know I was doing those MP's correctly b/c my whole body is sore. My legs are wrecked from locking my knees in.
I also did 40 snatches doing reps of on each hand. I was going for 70 but I got a gnarly tear on my right hand so I stopped.
Then last nite I went with some friends and did a 3hr bike ride around the city.
ps: I know I was doing those MP's correctly b/c my whole body is sore. My legs are wrecked from locking my knees in.
Monday, September 22, 2008
Saturday
Mowed the yard with the push mower. Got my shoulders nice and tired. Then later in the afternoon I did the hotel workout again but this time at the park- I really liked it so I repeated it.
Ab rounds from AoS Newport with pushups in between. 30 reps each except for diamond and walking. Diamond I did 15 reps and walking pushups on the bell a-la-Newport I did for 1 min.
Then did some 2&2 pull ups a-la-p90X and then did snatches with the 24KG. Did a total of 70. BUT, these were the best they have ever been for me. I did reps of 5 per side but I destroyed them. My grip was great, my lungs felt great, my form felt great- it was a massive personal victory that I am, in all honesty, still high from. Fuck a 24KG snatch.
Hurricane madness is over (although most of inner city is still without power blah blah blah) so it's back to a regular workout schedule with ROP pressing w/ the 24KG today. I will also be doing more snatches to see if I can keep Saturday's momentum alive.
Ab rounds from AoS Newport with pushups in between. 30 reps each except for diamond and walking. Diamond I did 15 reps and walking pushups on the bell a-la-Newport I did for 1 min.
Then did some 2&2 pull ups a-la-p90X and then did snatches with the 24KG. Did a total of 70. BUT, these were the best they have ever been for me. I did reps of 5 per side but I destroyed them. My grip was great, my lungs felt great, my form felt great- it was a massive personal victory that I am, in all honesty, still high from. Fuck a 24KG snatch.
Hurricane madness is over (although most of inner city is still without power blah blah blah) so it's back to a regular workout schedule with ROP pressing w/ the 24KG today. I will also be doing more snatches to see if I can keep Saturday's momentum alive.
Friday, September 19, 2008
Wrecked!
Workout Monday at the hotel killed me. Saxon bends killed me. I took Tues off. Tried to workout Wed and couldn't- my core muscles wouldnt work. So I rode my bike. Yesteraday- Thursday, I didnt do anything either. Today maybe something will happen but probably not. I'll do something Sat, take Sun off, and get back on regular, no Hurricane madness, workout schedule next Monday.
Wednesday, September 17, 2008
The Anti-Gym Rat Gym Workout
Got power restored today. Yes.
At the hotel gym Monday evening I got serious and did this-
Ab rounds from AoS Newport with push ups in between (elbows-to-sides, diamond, regular, wide grip, and elevated rep range of 25-30 except diamond w/ rep range of 15)
Then did 3 rounds alternating triple crush with a squat (squat, uncurl, curl, stand, press, behind head tricep extension, back up and to chest =1) w/a 45lb dumbbell and saxon bends 5 per side with 2 10lb dumbbells.
This workout was awesome. I am still sore from it. People looked at me like I was a total mutant.
At the hotel gym Monday evening I got serious and did this-
Ab rounds from AoS Newport with push ups in between (elbows-to-sides, diamond, regular, wide grip, and elevated rep range of 25-30 except diamond w/ rep range of 15)
Then did 3 rounds alternating triple crush with a squat (squat, uncurl, curl, stand, press, behind head tricep extension, back up and to chest =1) w/a 45lb dumbbell and saxon bends 5 per side with 2 10lb dumbbells.
This workout was awesome. I am still sore from it. People looked at me like I was a total mutant.
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