maidenfan Posted March 4, 2008 Author Share Posted March 4, 2008 03-02-08 Treadmill - 47mins 03-03-08 Lat Pulls (no knee support) - 180x10, 200x10, 200x10 "Power Rail" Pushups - Body x 2 x 3 sets Sandbag Overhead Squat - 150x1 Seated cable Row - 140x10, 200x10, 200x10 Sandbag Bench Press - 185x10, 206Keg x 10, 225x10 4way Neck - 45x20, 55x20 MG Bell DL - Rx1 Lx0 DB Bench Press - 100's x 20 Treadmill - 25mins DB Row - 100x20 Pretty good workout tonight - worked up a good sweat. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 5, 2008 Author Share Posted March 5, 2008 03-04-08 Elliptical - 20mins Band Neck Work - 2 sets supersetted with DB Shrugs Treadmill - 25mins DB Wrist Curls - 70x10, 80x8 Machine Rear Delt Flys - 150x10x2sets Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 6, 2008 Author Share Posted March 6, 2008 03-05-08 Lat Pulls (no knee support) - 200x10x3sets Sandbag Clean and Press - 150x10, 185x5 4way Neck s/s w/BB Shrugs - 55x20/225x10 Standing Military Press - 135x5, 185x5, 185x1, 225x1 Preacher Curls - 45x10, 60x10, 75x10 DB Rows - 115x20 Band Neck Work - Strong x 2 sets Elliptical - 20mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 7, 2008 Author Share Posted March 7, 2008 03/06/08 Lat Pulls (no knee support) - 180x10, 200x10 DB Rows - 110x10x2sets Rear Delt Machine Flys - 160x10x2sets Band Neck work s/s w/DB Shrugs - Strong x 1/100's x 10, Strong x 1/100's x 10 Treadmill - 33 mins DB Upright Rows - 50's x 10 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 9, 2008 Author Share Posted March 9, 2008 03/08/08 Lat Pulls - 200x10 DB Rows - 115x10x3sets Rear Delt Machine Flys - 150x10x2sets Band Neck Work s/s w/DB Shrugs - Strong x 1/100's x 10, Strong x 1/100's x 10 Elliptical - 20mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 11, 2008 Author Share Posted March 11, 2008 03/10/08 Squats (feet ~12" apart) - 135x10x2, 225x10x5sets Neck 4way - 35x20, 45x20 Leg Ext (machine) - 120x10, 130x10 Band Neck Work - Strong x 2 sets Elliptical - 25mins Legs are sore - haven't squatted in a few weeks - felt good. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 13, 2008 Author Share Posted March 13, 2008 03/11/08 Elliptical - 20mins Band Neck Work - Strong x 2 sets Treadmill - 25mins 03/12/08 Machine Delt Flys - 100x15, 120x10, 140x10 Seated DB Press - 70's x 10, 80's x 10, 100's x 6 (weak) Machine BP - 240x10, 240x8, 240x7 (weak) Machine Shoulder Press - 180x10, 210x10, 210x7 Machine Chest Flys - 160x10, 150x10, 160x10 Machine Lateral Raise - 80x10, 90x10, 90x10 Cable Crossovers - 40x10, 40x10, 40x10 Elliptical - 25mins Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted March 13, 2008 Share Posted March 13, 2008 Do you have all these machines at your home? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted March 26, 2008 Author Share Posted March 26, 2008 (edited) Nope - work also has a gym that I use for the cardio stuff. Havent been posting much lately as I've been busy. I sold my power rack so I had to do an old school squat workout last night. 03-25-08 Squats (no rack-power clean and press weight into position) - 135x10, 225x10x3sets Pullups - Body x 8, 6 Incline Sandbag Bench Press - 185x10 4way Neck 45x20 Braemer Stone (standing puts - ~20lbs) - 10 ea arm (best was in the 24-25' range) Portland Stone (100lb stone toss for distance - 15' approach box) - 10 tosses (best was in the 12' range) 28lb Shot Put (standing puts) - 2 throws Portland Stone One Arm Presses (fun) - couple of presses This was a fun workout - I'm glad the weather is finally starting to get nicer. Edited March 26, 2008 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 2, 2008 Author Share Posted April 2, 2008 04-01-08 Squats (clean and press weight onto back) - 225x20 Pullups - Bx8 190lb Stone C&P - 1 16lb Shot Put (standing put) - 8 ea arm (best about 30') 28lb Shot Put (standing put) - 15 ea arm (~20ish') Braemer Stone - 2 ea arm Portland Stone (15' running start) - 3 (best about 12') + 6 consecutive standing 2 hand puts I enjoy these types of workouts - I wish I lived further south! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 4, 2008 Author Share Posted April 4, 2008 04/03/08 Squats (clean and press weight onto back) - 225x20 Chins - Body x 8 Neck - 45x20, 55x10 Pullups - Body x 6 Stone C&P - 190x1 18lb Braemer (standing put) - 3 ea arm 19lb Braemer (standing put) - 3 ea arm (best ~27') 28lb Shot - (standing put) - 3 ea arm (best ~21') 16lb Shot - (standing put - messed around with spinning and sliding - but totally sucked at it) - 4 ea arm (best around 33') Timed Rock Toss (Pick it up and throw it - distance 150 Feet) - 78lb Stone - 1 min, 97lb Stone - 1:15sec 30 mins Treadmill Fun workout (except treadmill) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 9, 2008 Author Share Posted April 9, 2008 04/08/08 Squats (c&p weight onto back) - 225x20 Clean & Press - 225x1x5sets Pullups - Bodyx6 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 11, 2008 Author Share Posted April 11, 2008 04-11-08 Havent been very good about posting my workouts, but I've been doing them Today Squats (c&p weight onto back) - 225x20 C&P - 225x1x3sets, 235x1, 255x1x3sets, 190lb Rock x 1 x 2sets 4way Neck - 55x20x3sets Shot Puts (standing) - 16lb x 5 ea arm (best about 30'), 28lb x 3 ea arm (best really sucked) Most of this was done after a few laps mowing the grass - empty bag, do a set, etc. Good workout today Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 16, 2008 Author Share Posted April 16, 2008 04-15-08 Squats (PC/Press weight onto back) - 225x20 PC/Front Squat/Strict OHP Combo - 225x1x5sets 4way Neck - 55x20 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 24, 2008 Author Share Posted April 24, 2008 04-21-08 Squats - 245x20 Clean and Jerk - 245x1x5sets 4way Neck - 55x15, 65x15 04-23-08 Squats - 245x20 Clean and Jerk - 245x1x3sets, 255x1x2sets 4way Neck - 65x20 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 29, 2008 Author Share Posted April 29, 2008 04-28-08 Several practice cleans and a couple of snatches with 60kg 30min Elliptical Quote Link to comment Share on other sites More sharing options...
maidenfan Posted April 30, 2008 Author Share Posted April 30, 2008 04-29-08 worked on some cleans and snatches - sucked 30min elliptical Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 2, 2008 Author Share Posted May 2, 2008 Been doing a lot of squatting this week (front and back), cleans and presses and work on the elliptical. I also bought some new kettlebells (24k, 2x32k, 40k, 48k) that'll be here on tuesday. The bulk of them are Lifeline brand bells and one is a muscledriver bell - we'll see what they look like. The only ones I've owned are the power max bells and I liked them a lot. I also ordered one of those fancy sanbags from the crossfit store (they're on sale for $50 vs. $80). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 5, 2008 Author Share Posted May 5, 2008 05-05-08 Stretching/Bar only lifts Front Squats - 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 1, 130kg x 1 Military Press - 60kg x 8, 80kg x 3, 100kg x 1 Sandbag Presses and Squats (do presses then squat w/bag on back) - 150 x 5press/5squat x 5 sets, 186 x 3press/5squat, 225 x 1press/5squat 1H G-Rex - 55x5x5sets Elliptical - 30mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 12, 2008 Author Share Posted May 12, 2008 05-12-08 Front Squats - 245 x 3 x 10 sets Been at training for the last week. Did lots of front squats and stair climbing with KB's and Sandbags overhead. I also did a day swimming at the pool (for work). We had to tread water for 5 mins with all of our gear on plus a weight belt (~20lbs) - totally kicked my ass. I'm going to start swimming. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 13, 2008 Author Share Posted May 13, 2008 05-13-08 Tread Water Intervals (w/12lb belt) - 20 min (2 min tread/1 min rest) 20 min Elliptical Treading water kicks my ass - gonna start doing it a couple of times a week Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 19, 2008 Author Share Posted May 19, 2008 Finished the last week of training at the beach - did some KB and sandbag work (until it broke anyway). I also was dared to walk a mile with both of my 40KG kettlebells so I did that (50 steps at a time after the first bit ) 05-18-08 Front Squat - 60KG x 5, 110KG x 3 x 5 sets, 130KG x 1 Double KB Clean and Press (strict press) - 32's x 3, 40's x 5 x 2 sets Double KB Sotts Press - 32's x 5 x 2 sets Double KB Sotts Press + OHS - 32's x 2, 32's x 1 + 10 "Power Rail" Pushups Pullups - Body x 3 x 2 sets Power Rail Pushups - Body x 10 x 2 sets Did this in between mowing the lawn Quote Link to comment Share on other sites More sharing options...
maidenfan Posted May 21, 2008 Author Share Posted May 21, 2008 05-19-08 30 mins elliptical 05-20-08 Tread Water (w/16lb weight belt) - 20mins (1min on/1min rest) - 10mins treading I've been sick the last couple of days - the swimming really works my lungs and heart good. It amazed me how a couple of lbs made a huge difference in my stamina. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 1, 2008 Author Share Posted June 1, 2008 Just now starting to get over being sick - almost three weeks now - killing me. Yesterday Front squat singles - 70K x 5, 120K x 1 x 3 sets Double KB Clean & Press (1 clean/strict press) - 32's x 5 x 3 sets Double KB Clean/Squat/Press (1 clean - squat and press ea rep) - 32's x 5, 40's x 5 x 2 sets Chin-ups - Body x 3 Pull-ups - Body x 3 Power Rail Push-ups - Body x 10 x 2 sets 4way Neck - 45x20 06/01/08 Pool Day 100m combat swim (trying to get the tech down - basically a side stroke) 4 x 1 min tread water with an 18lb belt on (1 min rest between sets) tuff today - lungs were not ready for this Couple of 30 sec sets holding a bucket of water over the head w/the Jet fins on 1000 meters with a pull buoy & paddles (100m at a time, 1 min rest) Alternate 100 meter pull buoy & Jet fins with a kick board (1 min rest) - 400m swim/500m kick board 4way Neck - 45x20 The swimming felt really good - still sick though. This is going to get me in great shape. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted June 2, 2008 Author Share Posted June 2, 2008 06/02/08 Front Squat - 70K x 5, 120K x 1 x 5 sets alt sets w/ KB Squat & Press (2 KB's) - 32's x 1, 40's x 1, 48's x 1, 40's x 5, 40's x 5 alt sets w/ Pull-ups - Body x 4 alt sets w/ Chins - Body x 4 alt sets w/ Rope Pull-ups - Body x 3, Body x 3 alt sets w/ Power Rail Push-ups - Body x 10, Body x 10 Hammer Strength Neck - 45x15 Elliptical - 30mins Quote Link to comment Share on other sites More sharing options...
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