maidenfan Posted November 25, 2008 Author Share Posted November 25, 2008 11/24/08 12:00PM Leg Medley (30 sec rest between exercises) - Front Squat - 150K x 2, Sandbag "Bearhug" Squat - 225 x 5, KB Front Squat - 40's x 10 3:00PM Front Squats (30 sec rest) - 120K x 5 x 3 sets Power Rail Tucked Planch Push-up (1 min rest) - Body x 4 Attempts, 4A, 3A, 3A Fat Man Rows (1 min rest) - Body x 8, 8, 7, 6 HS 4way Neck (1 min rest) - 45x10, 55x10, 65x10, 75x10 Handstands - Body x 43 sec, B x 35 sec Leg medley was a tuff one for me - going to continue these - really blasted my GPP. I've been grabbing and sqeezing my sandbags vs. cupping them the last few weeks - really pounding the grip good - makes my fingers quite sore. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 26, 2008 Author Share Posted November 26, 2008 11/25/08 Elliptical - 21 mins (3 x 90 sec @ max level) Treadmill - 24 mins (3 x 90 sec @ max level) Worked my heart and lungs hard tonight - good workout. Quote Link to comment Share on other sites More sharing options...
bencrush Posted November 26, 2008 Share Posted November 26, 2008 Some great training Morgan! I stumbled upon one of your bending videos again the other day and wondered how you were doing. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 27, 2008 Author Share Posted November 27, 2008 Thanks for the comments Ben - not much grip training at all lately - especially bending. Some sledge work now and then. I do get some grip work from the sandbags though. I'm really trying to focus on getting into good shape - I have a year or so to go until I turn 40 and I want to be in the best strength/cardio combo shape I've ever been in. My duties at work are now requiring me to be in better shape. 11-26-08 Did some rowing and swimming (sprints across river current) today at work Front Squats (30s rest) - 140K x 1 x 11 sets Sandbag C&P - 225 x 1 Pull-ups - Body x 5 Tired today, need some rest. I'm going to try a new routine starting next monday - M, W, F - Mon - lowerbody, Weds - upperbody, Fri - lowerbody, Mon - upperbody, etc - alternate once a week then twice the next week. I have to kick the swimming in gear hard as I have some serious training at work involving a lot of serious swimming. Plus, its just too hard moving my bodymass through the water - I can feel its very, very slowly coming down though. I've been pretty stoked lately about my eating habits - lots of lean meats, eggs, green veggies, apples, pears and nuts. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted November 30, 2008 Author Share Posted November 30, 2008 (edited) 11/30/08 HS 4way Neck - 35 x 50 ea way Pool Swimming 100m warm-up Sidestroke w/zoomer fins x 20 mins Chest Fly/Rear Delt Fly w/paddles (Alternate sets of 20) x 4 mins Edited November 30, 2008 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 2, 2008 Author Share Posted December 2, 2008 12/01/08 Lower Body Day Front Squats - warm ups - 70K x 5, 120K x 2 Front Squats (30 sec rest between sets) - 140K x 2 x 2 sets, 140K x 1 x 16 sets, 120K x 2 x 5 sets, 120K x 1 x 20 sets (50 sets total - finished in 18 min 30 sec) One of my better squatting sessions - legs thoroughly blasted. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 2, 2008 Author Share Posted December 2, 2008 Mistake...finished in 28:30s not 18:30s (I wish) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 3, 2008 Author Share Posted December 3, 2008 12/03/08 Elliptical - 25 mins (3 x 1 min @ max level) Treadmill - 25 mins (3 x 1 min @ max level) Hard tonight - legs are still blasted from yesterdays squat workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 4, 2008 Author Share Posted December 4, 2008 12/03/08 Upper Body Day BB Push Press (30 sec rest between sets) - 70K x 5, 110K x 5, 90K x 8, 70K x 10 Pull-ups (30s rest) - B x 5, 4, 3 Power Rail Tucked Planche Push-ups (1 min rest) - B x 3 attempts, 3a, 3a Fat Man Row (1 min rest) - B x 10, 7, 5 Handstand Push-ups (1 min rest) - B x 5 sets (couple of reps, mostly standing for time) Short on time, felt like a crappy workout. The push presses were pretty easy, so I think all the handstand work is paying off. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 5, 2008 Author Share Posted December 5, 2008 12/04/08 Elliptical - 26:30 min (4000 steps - 3 x 1 min @ max level) 1-2 min break Treadmill - 33:30 min (3 x 1 min @ max level) Good, solid workout tonight - I'm finally starting to feel like I'm getting into better shape. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted December 5, 2008 Share Posted December 5, 2008 I like you better when you do DB snatches for cardio than when you do so much elliptical and treadmill Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 6, 2008 Author Share Posted December 6, 2008 I like you better when you do DB snatches for cardio than when you do so much elliptical and treadmill Ya? B ut thats hard 12/05/08 Lower Body Day Front Squats (20s rest) - 70K x 5, 120K x 1 x 26 sets Back Squats (1min rest) - 120K x 1, 150K x 1 x 2 sets Not much today - felt tired and my lower back is still a little fatigued from Mondays squat workout. I think I'll keep the marathon squats sessions to the once a week workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 6, 2008 Author Share Posted December 6, 2008 12/06/08 Pool Swimming Fin Kick on back w/Bio-Fins x 500m 1 min rest Breast Stroke w/paddles x 500m 1 min rest Side Stroke w/Zoomer Fins x 500m 1 min rest 25m Sprints w/paddles & zoomers x 12 (30 sec rest between sets) 1 min rest 2-3 mins of sculling and flys Great workout today. I got some new Apollo Bio-Fin XT's for my birthday this weekend - badass fins - really blast my legs. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 7, 2008 Author Share Posted December 7, 2008 12/07/08 Hammer Strength 4way Neck - 35x25 ea way, 45x25, 55x25 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 8, 2008 Author Share Posted December 8, 2008 12/08/08 Upper Body Day BB Push Press (30s rest) - 70K x 5, 120K x 5, 100K x 5, 90K x 5, 80K x 5 x 2 sets Pull-ups (30s rest) - Body x 5 Rope Pull-ups (1 rope - 1 rep = 1 right on top and 1 left on top - 30 sec rest) - Body x 2, B x 2, B x 1, B x 1 Handstand Push-ups (hands on ground) - Body x 1 + 30 sec stand + 10 pushups, Body x 1 + 25 sec stand + 5 pushups, Body x 20 sec stand + 5 pushups Pool Swimming Fin kick on back w/Bio-Fins x 600m 1 min rest Breast Stroke w/paddles x 600m 1 min rest Side stroke w/zoomer fins x 600m 1 min rest 25m Sprints w/paddles and zoomer fins x 8 (30 sec rest between sets) 1 min rest few mins of sculling and chest flys w/paddles Birthday today (39) so I have one year to reach my "being in the best shape -strength/fitness" in my life. Sucks my Grandmother also died today so I had to do a RIP workout today for her. Hit a BIG PR in the pushpress - my previous 1 rep max was 125K for a single - I could have hit that for 5 today - 120K was that easy. The handstand work has really shot my overhead work up (on a bb anyway). Also hit a PR in the pool - did the first 1800m in 41:50. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 10, 2008 Author Share Posted December 10, 2008 12/09/08 Elliptical - 21 mins (2 x 1 min @ max level) DB Hang Snatch - 90lb x 80 reps (40ea arm) in 10:30 Man, the DB snatching really makes my heart pound - almost felt like a burnt my lungs some tonight - really, really good cardio! Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted December 10, 2008 Share Posted December 10, 2008 Morgan sorry to hear about your grandmother. She would have been proud of that BIG PUSH PRESS - great work! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 16, 2008 Author Share Posted December 16, 2008 Thanks Sam! 12/15/08 Did some swimming in the lagoon today, but not enough to call a workout (water was 36 degrees - chilly) Lower Body Day Front Squats (30 sec rest) - 140K x 1 x 11 sets Back Squats (30 sec rest) - 140K x 2 x 10 sets Felt tired and crappy today - took some time off and ate like crap - gym was 25 degrees today too, maybe that was part of it (yeah, right) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 28, 2008 Author Share Posted December 28, 2008 12/28/08 Pool Swimming - ~45mins of sprints and fin kicks Took some time off - probably needed it - felt good to swim. The time off gave me some time to reflect on what I need to do to accomplish my goals. Ate like crap over the holidays - body feels sluggish and tired. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 30, 2008 Author Share Posted December 30, 2008 12/29/08 ~35 mins of pool swimming. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted December 31, 2008 Author Share Posted December 31, 2008 12/30/08 Pool Swimming - 41:30 (no breaks - swam w/bio-fins & hand paddles - sprints, fin kicks, breast stroke & chest flys) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 1, 2009 Author Share Posted January 1, 2009 12/31/08 Pool Swimming - 40 mins (10min fin kick, 10 min x 25m paddle sprints - 30sec rest - 10 min x 25m fin kick sprints - 30sec rest - 10 min breast/chest fly combo) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 2, 2009 Author Share Posted January 2, 2009 01/01/09 AM - Lagoon Swimming - 15 mins sprints PM - Pool Swimming - 30 mins fins kicks & sprints Have about 11 months left to get in the "best shape of my life" - Swimming really makes me feel good. Now that I'm starting to get into reasonable shape I'm really realizing what a slug I've been for the last several years. Anybody can lift weights and get strong, but it takes a really dedicated man/woman to get themselves into "real" (strength and endurance) shape. Quote Link to comment Share on other sites More sharing options...
Martin_Arildsson Posted January 2, 2009 Share Posted January 2, 2009 I'm very impressed of all the training you do, and the motiviation that you seem to have with all the cardio! Good luck! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 3, 2009 Author Share Posted January 3, 2009 Thanks Martin, I appreciate the comment. I really gotta buckle down if I want to reach my goal. 01/02/08 20 min lagoon swim 30 min pool swim Did an open water swim out to the mouth of the river then towed a buoy back to the boathouse - was in the water about 20 mins. Even with a drysuit and woolies on, the 35 degree water started making my legs cramp up a bit and make my chest cool down - mucho respect for cold water. Quote Link to comment Share on other sites More sharing options...
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