maidenfan Posted October 22, 2008 Author Share Posted October 22, 2008 I'd like to say those were full balances, but they werent - 15 secs is about all I can do right now. Those times were feet against the wall while trying to kick off and balance with some partial presses. I'm having a real hard time with the handstands, but I'm sure it'll come in time. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 24, 2008 Author Share Posted October 24, 2008 10-23-08 Front Squat (20 sec rest between sets) - 120K x 10, 120K x 2 x 10 sets (6 min 10 sec total time) HS 4way Neck - 35x25, 45x25, 55x25 Good squat workout. Tonight is also my second pool night in the scuba class I'm taking - fun stuff. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 25, 2008 Author Share Posted October 25, 2008 10-25-08 Swimming: 100m crawl, 100m breast, 50m chest flys, 100m fin kick, 100m side stroke - 30 sec rest between each Repeat - 45 sec rest between each 25m sprints x 8 - 30 sec rest between each HS 4way Neck - 45x25, 55x20, 65x15 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 26, 2008 Author Share Posted October 26, 2008 10-26-08 HS 4way Neck - 35x30, 35x30, 45x25 Messed around with some light "B-Squats" - pretty good exercise and a great site - thanks Chris http://ironsports.tv/ Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 27, 2008 Author Share Posted October 27, 2008 10-27-08 Front Squats - 70K x 5, 120K x 1 Front Squats (30 sec rest between sets) - 150K x 2, 150K x 1 x 4 sets, 140K x 1 x 5 sets, 130K x 1 x 20 sets Elliptical/Treadmill - 20min/20min Good squat workout today. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 29, 2008 Author Share Posted October 29, 2008 (edited) 10-28-08 4way Pull-ups (reg pullup, alt grip - ea way, chin = 1 rep) - B x 1 x 3 sets "Power Rails" Tucked Planche - attempt Handstand (no wall support) - B x Fail x 3 sets (hammers my upper body) Pull-ups - B x 5 x 3 sets Handstands - B x several attempts Walk on Hands (buddy holding legs) - 2 x 25' trips (forward and back) Seated DB Clean & Press - 70's x 5, 80's x 5, 100's x 1 Elliptical - 20 mins I'm going to switch it up and start a new routine next week - something like this - http://www.ironsports.tv/brute.htm Edited October 29, 2008 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 30, 2008 Author Share Posted October 30, 2008 10-29-08 BW - 288 Swimming Sidestroke w/zoomer fins - 10 mins 1:30 sec break Breast Stroke w/paddles - 5 mins 1 min break Long fin kick on back & Chest fly combo (sorta simulates a white water swimming stroke) - 10 mins 30 sec break Sidestroke w/zoomer fins - 10 mins 4way Neck - 45x25, 55x25 Switched it up swimming tonight - really suprised myself how much swimming I did (almost nonstop for 35 mins). The sidestroke is definately the stroke my body is built for - I move quick (lol for me), with power and a lot less energy than the normal crawl stroke and it gives my whole lower body and great workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 30, 2008 Author Share Posted October 30, 2008 10-30-08 Front Squat (15 sec rest between sets) - 120K x 5, 3, 2, 2, 2, 2, 2, 2, 1, 2, 2, 2, 1, 2, 1, 2, 1, 2, 2, 2 (40 reps total) Low on time today - great squat workout - just enough time to rack, mark the log then squat again - singles now and then to catch my breath. Really got the heart and sweat going. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 1, 2008 Author Share Posted November 1, 2008 10-31-08 D-Ring Pull-ups & 4 way Pull-ups Alt sets with: Handstand Push-ups (few solid ones then attempts) & Power Rail Tucked Planche Push-up Attempts Short, but still a good workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 1, 2008 Author Share Posted November 1, 2008 11-01-08 Swimming - Sidestroke w/Zoomer Fins - 10 mins 1 min break Breast stroke w/paddles & fins - 10 mins 1 min break Fin Kick on back/Chest fly combo - 10 mins 1 min break Sidestroke w/Zoomer Fins - 10 mins 1 min break 1:30 sec Rear Delt/Chest Fly Sprint w/paddles 4 way Neck - 45x25 40 mins or so of solid swimming today - great workout. Between the short rest squatting and sidestroke w/fins, my legs are getting pounded hard - they feel used, but strong. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 4, 2008 Author Share Posted November 4, 2008 11-03-08 Front Squats (30 sec rest between sets) - 140K x 2, 140K x 1 x 10 sets Front Squat/Back combo - 140K x 1 Back Squats (1 min or less rest) - 140K x 1, 160K x 1 x 16 sets Was planning a marathon squatting session tonight (50+ sets) but my left knee started getting a little sore - another night. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 5, 2008 Author Share Posted November 5, 2008 11-04-08 Several sets of Pull-ups x 5 and handstand pushups/attempts to walk Seated DB Clean & Press - 70's x 5, 80's x 1, 100's x 1, 100's x 1, 80's x 5 DB Rows - 100 x 20, 100 x 20 DB Hang Snatch - 100 x 10, 100 x 10 Elliptical/Treadmill - 21mins/25mins 2 x 45 sec handstands Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted November 5, 2008 Share Posted November 5, 2008 11-04-08handstand pushups/attempts to walk I'd like to see some footage of that. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 6, 2008 Author Share Posted November 6, 2008 Lol, maybe when I'm actually able to do it! 11-05-08 Swimming Sidestroke w/zoomer fins - 10 mins 1 min break Combo breast stroke/chest fly/fin kick - 18 mins My boss wants to start swimming in the lagoon at work - gonna be cool to actually get paid to go swimming. Little different than pool swimming as the water is about 42 degrees in the winter, so we'll be suited up in dry suits. We also have some surf skis and lots of buoys to hook on to and pull around. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 9, 2008 Author Share Posted November 9, 2008 10-07-08 600m dry suit swim in the lagoon - water was about 48-50 degrees - freaking cold 10-08-08 BW - 286 Pool 15 min sidestroke w/zoomer fins 45 sec rest 10 min breast stroke w/paddles on hands 30 sec rest 10 min Fin kick/chest fly on back 45 sec rest 10 min sidestroke w/zoomer fins 45 sec rest Rear delt/chest fly sprints w/hand paddles - 30 sec rest x 2 Best swimming day yet - slowly getting better. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 10, 2008 Author Share Posted November 10, 2008 10-09-08 Swimming - a few 100m sidestroke/crawl intervals, several 25m crawl sprints (30 sec rest), rear delt/chest flys w/paddles - 32 mins total Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 11, 2008 Author Share Posted November 11, 2008 11-10-08 Back Squats - 70K x 5, 120K x 2 Back Squats (30 sec rest) - 160K x 1 x 10 sets Sandbag "Bearhug" Squats (30 sec rest) - 150lbs x 5, 225lbs x 5, 2, 1, 1, 1 Hammer Strength 4way Neck - 45x15, 55x15, 65x15 Felt weak and crappy today - legs were sore at the beginning of the workout. Weak on the back squats, but the sandbag squats felt awesome - totally kicked my ass - really gassed me out. They also make my legs feel so strong and they allow me to squat all the way to the bottom and keep my back straight as a board - got my grip and arms a bit too - GREAT exercise. Quote Link to comment Share on other sites More sharing options...
tdbas1 Posted November 11, 2008 Share Posted November 11, 2008 Those sandbag squats sound pretty awsome. Never thougth of doing that, I always put the sandbag on my back. Will have to give those a go? Thanks Take care Tom Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 12, 2008 Author Share Posted November 12, 2008 Anything with sandbags is pretty awesome man - makes a guy feel strong to throw one around. 11-11-08 BW - 285 Elliptical - 20 mins (3 x 1 min sprints) Treadmill - 20 mins (3 x 1 min sprints) Awesome cardio workout tonight - feel great! I'm going to switch to a Mon-Squat, Weds-Push, Fri-Pull workout for a while and see what happens - change up the exercises some w/heavy emphasis on the sandbags. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 13, 2008 Author Share Posted November 13, 2008 11/12/08 Sandbag Clean+Press+"Bearhug" Squat combo (30 sec rest) - 185 x 2 x 3 sets, 225 x 1, 185 x 2 Towel Pull-ups - B x 5 Pull-ups - B x 6, 5, 4, 4 Handstands - B x 40 sec (4-5 partial reps), B x 40 sec (2-3 partial reps), B x 32 sec (lots of shrugs), B x 21 sec (lots of shrugs) Not much time tonight, pretty good workout though - sandbag work was tough and the towel pullups (used dish towels) fried my grip. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 18, 2008 Author Share Posted November 18, 2008 11-17-08 Front Squats (30 sec rest between sets) - 140K x 1 x 10 sets Sandbag Clean & Press (1 clean/strict press/30 sec rest) - 185x5, 225xClean only, 185x4 Pull-ups (30 sec rest) - Towel PU/Bx5, Pull-up/Bx5, D-Ring PU/B x 2 x 2 sets DB Hang Snatch (30 sec rest) - 90 x 10 x 2 sets Handstands - Body x 40 sec (several partial reps and shrugs) Hammer Strength 4way Neck - 55x25 Good workout today - little rest = heart pumping and lots of sweat - the DB snatches really kill me - lots more than the other exercises. I probably had ~2 min breaks between exercises. Had 4 hours of DT's at work this morning too. Side note - I did my 5 open water dives this weekend up in Washington (Titlow Beach and Sunrise Beach - Gig Harbor, WA) - awesome sport - I wish I could afford all the gear right now. Went down to 65' on my third dive and saw four octopus and a huge, 7-8' Wolf eel - pretty cool stuff. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 19, 2008 Author Share Posted November 19, 2008 11-18-08 BW-286 Elliptical - 20 mins (4 x 1 min max effort sprints) Treadmill - 20 mins (4 x 1 min max effort sprints) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 20, 2008 Author Share Posted November 20, 2008 11-19-08 Morning Lagoon Swim (drysuit and fins) - ~1000 yards PM - BW - 289 Sandbag "Bearhug" Squats (30 sec rest) - 150 x 5, 185 x 5, 225 x 5 Sandbag "Bearhug" Squats (1 min rest) - 185 x 5 x 3 sets "Power Rail" Tucked Planche Push-ups (45 sec rest) - Body x 3 Attempts, B x 4A, B x 3A Fat Man Pull-ups (45 sec rest) - B x 10, B x 8, B x 6 DB Hang Snatch (30 sec rest) - 90 x 10 x 2 sets HS 4way Neck - 45 x 25 Handstands - B x 30 sec (several partial reps and shrugs), B x 34 sec (some partial reps and shrugs) Swim was good - really woke me up as the water temp was about 47-48 degrees. I took my resting heart rate when I woke up this morning with a chest strap monitor - 57 bpm initially, down to 47 bpm with 30 sec of relaxed breathing then hovered between 48-52 for the next 30 sec or so. I thought that was pretty darn good for my fat ass - I'm glad all the effort is paying off somewhere. Sandbag squats were really good - could only handle 3 sets at 30 sec rest. DB hang snatch @ 30 sec rest are still the king of killing me though. Good overall workout tonight. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 22, 2008 Author Share Posted November 22, 2008 11-21-08 ~1/2 mile lagoon swim Front Squats - 70K x 5, 120K x 1, 150K x 1 x 2 sets Sandbag Bearhug Squats (30 sec rest) - 185 x 5 x 3 sets Front Squat/Strict Press Combo (30 sec rest) - 155 x 5 x 3 sets Pull-ups (30 sec rest) - Towel PU/Bx5, D-Ring/Bx5, Pullups/Bx3 4 way Neck - 45x25 Handstands - B x 2 sets (30-40 sec ea) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 23, 2008 Author Share Posted November 23, 2008 11-22-08 Pool Swimming 25m sprints x 10 (30 sec rest between sets) 2 min rest Sidestroke w/zoomer fins & paddles x 20 mins Quote Link to comment Share on other sites More sharing options...
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