airdevil Posted December 21, 2011 Share Posted December 21, 2011 (edited) Sunday 12-18-2011 - Crossfit 4 Rounds for Time: { 50 x 16KG Sumo Deadlift Kettlebell Highpulls (Substitute for rowing) Run 1/4 Mile } Foam Roller routine for cool down. Wore my Vibrams and my calves are still killing me today. Knee feels good, still swole up some though. Tuesday 12-20-2011 - Chest Incline Dumbbell Press - 12 x 40lb, 10 x 50lb, 8 x 60lb, 5 x 60lb Dumbell Pullover - 15 x 50lb, 12 x 60lb, 10 x 60lb Flat Dumbbell Press - 60lb x 10, 60lb x 8 Handstand - 30 seconds Handstand Pushups - 5 x BW, 5 x BW Pushups - 15 x BW, 10 x BW Foam Roller routine for cool down. Calves still hurt. Edited December 21, 2011 by airdevil Quote Link to comment Share on other sites More sharing options...
airdevil Posted December 22, 2011 Author Share Posted December 22, 2011 Thursday 12-22-2011 - Back Pullups - 10 x 3 x BW Alternating DB Curls - 10 x 35lb, 10 x 35lb, 8 x 35lb Incline Two Handed DB Rows - 10 x 40lb, 10 x 45lb, 10 x 50lb Hammer Curls - 3 x 10 x 30lb One Arm Flat Bench DBRows - 10 x 40lb, 10 x 40lb, 8 x 40lb Concentration Curl Superset - 10 x 25lb + 10 x 20lb + 10 x 15lb DB Shrugs + DB Back Flyes = 3 x 10 x (60lbs, 10lbs) Starting to feel strong again, Knee is definitly swollen, 2 months out from surgery. Christmas shopping done. Quote Link to comment Share on other sites More sharing options...
Cannon Posted December 23, 2011 Share Posted December 23, 2011 Hey! Good to see you! Quote Link to comment Share on other sites More sharing options...
airdevil Posted December 23, 2011 Author Share Posted December 23, 2011 Friday 12-23-2011 - Crossfit For Time: 16:50.4 { 30 x BW Pullups + 30 x BW Pushups : 2:01.2 100 x 55lb Barbell Push Press : 10:16:0 100 x 16kg KB Dead lift High Pulls 4:33:2 } I had terrible form on the Push Press, first time I have done this exercise for large reps. Figured out how to hold it on my upper chest, with my triceps resting on my lats instead of supporting the whole weight with my shoulders in between reps towards the end. Cannon, thanks for the welcome back... I'm hoping this board can help me maintain my motivation... Quote Link to comment Share on other sites More sharing options...
airdevil Posted December 26, 2011 Author Share Posted December 26, 2011 (edited) Monday 12-26-2011 - Crossfit Warmup: { BB Dead lift 55lbs x 10, 135lbs x 5, 205lbs x 3, 255lbs x 2 } Workout: { BB Dead lift 305lbs x 2 reps x 6 sets } Foam Roller routine for cool down. Worked 6 hrs OT today. Christmas was great with girlfriend, daughter and family. Hope everyone else's was too. Edited December 26, 2011 by airdevil Quote Link to comment Share on other sites More sharing options...
airdevil Posted December 28, 2011 Author Share Posted December 28, 2011 (edited) Tuesday 12-27-2011 - Crossfit Set = { 9 Barbell Deadlifts 6 Barbell Hang Snatches 3 Barbell Overhead Squats } Warmup (not timed): 1 @ BW, 1 @ 45lbs, 1 @ 75lbs Workout (for time): 5 sets @ 95lbs, 9 minutes 8 seconds. Comments: 1. I don't do a lot of snatching and this is the first time doing hang snatches. I was working on the form quite a bit, trying to generate the upward lift from leg drive and hip extension. 2. The whole set hit the grip a lot more than I though it would. Had to split the last to sets of snatches up do to hand fatigue. 3. I have some flexibility issues with overhead squats BIG Time... 4. Worked 7.5 hrs OT today. Edited December 28, 2011 by airdevil Quote Link to comment Share on other sites More sharing options...
airdevil Posted December 31, 2011 Author Share Posted December 31, 2011 Friday 12-30-2011 - Chest Incline DBPress - 10 x 40lb, 10 x 50lb, 7 x 60lb, 6 x 60lb, 6 x 60lb DB Pullover - 12 x 60lb, 12 x 60lb, 10 x 60lb 1. Kind of a weak workout, had a deep tissue massage earlier in the day and was feeling dehydrated. Going to go a hard crossfit tomorrow. 2.Took my girlfriend and her mother out to eat at Macaroni Grill. First time meeting her, went well. 3. Going out for UFC tonight! Quote Link to comment Share on other sites More sharing options...
airdevil Posted January 12, 2012 Author Share Posted January 12, 2012 Tuesday 01-10-2011 - Crossfit Every minute add 1 rep. Start with 1 Pullup.... Made it through minute 11 barely.... 66 reps. Then Every minute add 1 rep. Start with 1 Pushup and 1 Squat... Made it through minute 14 barely.... 105 reps. Wednesday 01-11-2011 - Crossfit For Time.... 50 x BW Squats 50 x Pushups (Hands come off floor between reps) 50 x Leg Raises 50 x 20lb Bicep Curls 50 x Steps ups (24") 50 x 30lb DB Pullover 50 x Situps 50 x Wall Ball Shots (8lb ball) Didn't record it.... somewhere around 15 min... 1. Had my daughter for 7 hours on Saturday, went really well! 2. Cooking tomorrow with girlfriend (she ran a marathon 4 days ago... so Proud!) Quote Link to comment Share on other sites More sharing options...
airdevil Posted January 13, 2012 Author Share Posted January 13, 2012 Thursday 01-12-2011 - Arms and Abs 3 x 35lb Alternating DB Curls + 3 x 15 Leg Up Situps 3 x 30lb DB Hammer Curls + 3 x 12 Pike Leg Lifts 3 x 15lb Concentration Curls + 3 x 1min Planks 3 x DonkeyBall Tricep Extensions (85, 95 105lb) + 3 x 30sec 6inch Ab holds 3 x 20lb 1 Arm Overhead DB Tricep Extensions + 3 x 15 Boat Rowers 3 x 15 x DB Tricep Throwbacks... 1. Brought girlfriend along on this one... her idea for the muscle groups... she's not allowed to say the word chicken wing ever again!w Quote Link to comment Share on other sites More sharing options...
airdevil Posted January 15, 2012 Author Share Posted January 15, 2012 Thursday 01-15-2011 - Crossfit 10 Rounds for time of: 135lb Deadlift x 15 Reps + 15 Pushups = 20 min, 1sec. 1. Pushups were what held this one back. Had to start breaking them up at round 6. Last round was 6, 5, 4. 2. Deadlifts were easy cruised all 10 sets. Quote Link to comment Share on other sites More sharing options...
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