maidenfan Posted January 4, 2009 Author Share Posted January 4, 2009 01/04/08 Pool Swimming 15 min fin kick 10 min x 25m sprints (30 sec rest) 10 min x 25m fin kick sprints (30 sec rest) 10 min x chest fly/sculling sprints w/paddles (30 sec rest) Good workout - starting back up in the gym tomorrow - alternate days of pool swimming and gym (+ swimming in the lagoon at work) - should get me in shape quick. I've been eating like a champ since Christmas - really feeling good. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 6, 2009 Author Share Posted January 6, 2009 01/05/09 Sandbag "Bearhug" Squats (1 min rest) - 150x5, 185x5, 225x2 Pull-up Series (1 min rest) - 1 rope - Bx4, Pull-up - Bx5, Chins - Bx5 DB/KB Hang Snatch (1 min rest) - 90 DB x 10, 40K KB x 10 (no swing) DL (knuckles forward/no belt) - 120K x 5, 160K x 1, 200K x 1 x 5 sets (30 sec rest between sets) Handstands (1 min rest) - B x 40 sec + 5 partial reps, B x 30 sec + 2 partial reps Forearm Circuit (1 min rest) - DB wrist curls/Formulator Ext/1 hand G-Rex x 2 sets Hammer Strength 4way Neck - 35 x 25 25 min pool swim Back lifting after a 2 week break - I could feel my hamstrings after the second set of sb squats. I was pleased with the deadlifting and the handstands felt good too. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 7, 2009 Author Share Posted January 7, 2009 01/06/09 21 mins Elliptical Neck work - 4 sets w/a strong band 41 mins Treadmill Felt tired and sore from yesterdays workout - had to power thru this one. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 8, 2009 Author Share Posted January 8, 2009 01/07/09 Sandbag "Bearhug" Squats (1 min rest) - 150x5, 185x5, 225x3 (weak) Hang Muscle BB Snatch (1 min rest) - 20KG x 5, 60KG x 5, 90KG x 2, 110KG x 1 (ugly, but made it) Rope Climb (arms only - 1 min rest) - Body x 6 grabs + 1 pull-up, Body x 4 grabs, Body x 4 grabs Power Clean + Push Press (1 min rest) - 110KG x 1 x 2 sets, 120KG x F x 2 sets (couldn't make the clean) 1 Arm KB Hang Snatch (no swing - 1 min rest) - 40KG x 10, 48KG x 10 (hard) Pretty good workout - muscle snatchs were fun to try - good shoulder exercise. Legs have felt real weak - maybe all the fin work in the pool has something to do with it, but my squats feel really weak. I need to learn how to clean a bar better - I'm able to muscle up 275 now and then, but thats it, big wall. KB snatches from the hang were awesome - hard, especially since I'm still banging my forearms some - when I really focus on punching the arm straight up it doesnt. I'm finding I really dont like the Muscledriver Black KB's as the paint on them is very, very slick with sweaty hands. Overall, pretty decent workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 10, 2009 Author Share Posted January 10, 2009 01/08/09 Pool Swimming - 35 mins 01/09/08 Afternoon 30 mins of open water swimming Evening Sandbag "Bearhug" Squats (1 min rest) - 150x5, 185x5, 225x4 Hang Muscle Snatch (1 min rest) - 70KG x 5, 100KG x 2 (poor form), 90KG x 4 (better weight) Rope Climb (hands only - 1 min rest) - Body x 7 grabs, B x 4 grabs x 2 sets Double KB Push Press - 32's x 2 snatches + 10 PP, 40's x 10 Hammer Strength 4way Neck - 35x10, 45x10, 55x10, 65x10 Grip Circuit (no rest between exercises) DB Wrist Curls, Formulator Extensions, 1 Hand G-Rex, TT Thumbs only x 2 sets Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 11, 2009 Author Share Posted January 11, 2009 01/10/09 Elliptical - 30 mins 4 sets neck work w/a strong band Treadmill - 33 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 13, 2009 Author Share Posted January 13, 2009 01/12/08 Sandbag "Bearhug" Squats (1 min rest) - 150x5, 185x5, 225x5 Rope Climb (hands only - 1 min rest) - 8 grabs, 5, 4 Hang Muscle Snatch (1 min rest) - 60KG x 5, 80KG x 5 x 2 sets DL (1 min rest) - 160KG x 1, 200KG x 1 x 3 sets - low back tired, stopped here Pull-ups - B x 5 1 Hand Olympic Bar Hammer/Regular Curl Combo - Bar x 5 ea arm (hammer curl up, twist, regular curl down and up, hammer curl back down = 1 rep) Double KB Jerks - 32's x 15 Grip/Neck Circuit - no rest between exercises: - 4way neck, DB wrist curls/plate wrist curls (2nd set), formulator extensions, 1 hand G-Rex, TT Thumbs x 2 sets Not a bad workout - the oly bar hammer/regular curls are a great whole arm exercise. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted January 13, 2009 Share Posted January 13, 2009 Nice curl exercise. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 13, 2009 Author Share Posted January 13, 2009 Nice curl exercise. Works pretty good, my arm is nice and sore today. 01/13/09 50 min open water swim. Great swim today - the water warmed up to about 40 degrees, which suprisingly made a huge difference. Did some sprints then a long swim out to the mouth of the river. My boss then picked me up in the boat and took me out to the fast current up river a bit and let me swim across the river a few times. After that, he dropped my off at the mouth and I swam back to the boat house. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 15, 2009 Author Share Posted January 15, 2009 01/14/09 Sandbag "Bearhug" Squats - 185 x 5 x 7 sets alternate sets with: 2.5" Fat Bar Power Cleans - 205 x 5, 3, 3, 3, 3, 2, 2 1 min rest between sets - Done with both in 18 mins Was planning on going 30 mins, but power cleans were starting to take a toll on my forearms and thumbs (really just wussed out). Pretty good workout though - quick too. 40 mins Elliptical Neck work w/a strong band x 4 sets Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 17, 2009 Author Share Posted January 17, 2009 01/16/08 I'm in the second day of a swift water technician class I'm taking for work. Today really gassed me out - spent all day swimming across and in class 2 and 3 rapids - awesome workout. I'm glad I've been swimming a lot the last couple of months, its really helped. Its a fun class too, we get to ride river boards (basically boogie boards) with fins down the rapids tomorrow (and get paid to do it). Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 19, 2009 Author Share Posted January 19, 2009 01/19/09 Pool Swimming Bio-Fin Kick - 10 mins 25m Sprints (30 sec rest) x 20 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 21, 2009 Author Share Posted January 21, 2009 01/20/09 Mahler/Morgan Drill Circuit of the following (30 sec rest between exercises/90 sec between rounds) Sandbag Clean and Press (clean ea rep) - 185 x 3 KB Renegade Row - 32kg x 6 reps ea arm Turkish Get-ups - 24kg x 3 ea arm Sandbag "Bearhug" Squats - 185 x 8 1 Arm KB Swing - 32kg x 15 reps ea arm Changed a Mike Mahler KB drill a bit and tried it - Did 1 round - kicked my ass - going to have to make the round times longer. 2 x Sets of BB Hammer/Regular curl combos 4 x Sets of neck work w/a strong band 40 mins Elliptical Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 22, 2009 Author Share Posted January 22, 2009 01/21/09 Pool Swimming 25m Sprints (30 sec rest between sets) x 21 mins (first two sets were 50m) Tread Water w/Bio-Fins + 20lb weight belt - 5 x 1 min sets (1 min rest between sets - badass workout) Tread Water w/Bio-Fins - 10 mins Sculling w/paddles - 5 mins Good workout today - feel tired. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 23, 2009 Author Share Posted January 23, 2009 01/22/09 Mahler/Morgan Circuit (30 sec rest between sets/90 sec between rounds) Round 1 Power Rail Handstands - Body x 40 sec Pull-ups - Body x 5 KB Windmills - 24kg x 5 ea side Front Squats - 130kg x 1 (weak) Hand to Hand KB Swings - 32kg x 12 ea hand Round 2 Power Rail Handstands - Body x 50 sec Chins - Body x 5 KB Windmills - 24kg x 3 ea side Front Squat - 130kg x 1 Hand to Hand KB Swings - 32kg x 12 ea hand 25 mins Elliptical 4 x sets neck work w/a strong band 20 mins Treadmill DB Bench Press - 100's x 20 supersetted with: DB Rows - 100 x 20 ea arm Good workout tonight - worked up a good sweat. The KB turkish get-ups and windmills are revealing weakness in my body. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 23, 2009 Author Share Posted January 23, 2009 01/23/09 Pool Swimming Tread Water w/Long Fins (+20lb weight belt) - 5 x 1 min rounds (1 min rest between rounds) 25m Sprints w/Short Fins and Paddles (30 sec rest) x 23 mins (1st two 50m sprints) Sculling and Kicking (short fins and paddles) x 10 mins Pretty good workout - weighed in at 280lbs today Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted January 23, 2009 Share Posted January 23, 2009 You know what I've found out by trial and error? It's true what some people say: body composition is determined mostly by what you eat. You seem to workout more than enough, if you still feel fat or unfit or whatever, I can almost assure you the solution is not to go crazy working out more, but really dialing in your eating. BTW I saw a front squat video of yours in youtube, your form looks flawless to the newbie's eyes like mine!!! I can't do the clean grip!!! Maybe I need to start stretching the wrist and triceps more?? Keep up that good sh*t. And just to motivate you, I posted this link in another log a few days ago, it's a front squat, by a guy a little lighter than you that's some strength-to-bodyweight ratio huh? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 24, 2009 Author Share Posted January 24, 2009 (edited) I've seen that video and its obvious that guy is not stranger to olympic lifting - some people are just born to be strong. I'm pretty hard on myself, but it keeps me motivated. I'm very aware about diet and generally (90% of the time) eat like I'm supposed to. I've hired well trained people to help me with food (John Berardi www.precisionnutrition.com and www.dietsbychuck.com). The hard fitness workouts are more for getting myself inshape for work, not because I think I'm fat. Part of my job now entails boat operations and rescue swimming. The more swimming I do the more I enjoy it more than pumping iron and rocks. I've found ways to incorporate some of the strength training in the pool too - its quite fun and a lot better for me since I'm trying to prepare my life for the next 30 or 40 years. Edited January 24, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted January 24, 2009 Share Posted January 24, 2009 Your job sounds cool! Glad you're enjoying all of this! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 24, 2009 Author Share Posted January 24, 2009 01/24/09 Pool Swimming 25m Sprints w/Short Fins (30 sec rest) x 26 mins (first two were 50m sprints) Tread Water w/20lb weight belt & short fins (1 min rest) - 3 x 1 min rounds (very, very hard - could only do 3) Sculling & Kicking w/short fins and paddles x 10 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 25, 2009 Author Share Posted January 25, 2009 01/24/09 Evening Workout - Bored Several sets of neck work w/a strong band Few sets of BB/Hammer Curls 30 mins Elliptical Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 26, 2009 Author Share Posted January 26, 2009 11/26/09 Pool Swimming Tread Water w/short fins & 20lb weight belt - 90 sec (dunno why so hard - kicks my ass - work on time ea swim) Sculling & Kicking w/paddles and short fins x 10 mins 50m Sprints w/paddles and short fins (45 sec rest) x 10 mins 25m Sprints (30 sec rest) x 30 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 28, 2009 Author Share Posted January 28, 2009 (edited) 01/27/08 Afternoon 20 min open water swim (sprints and ferry angle swims in current - 38 degree water - cold) Evening Ring Handstands (1 min rest) - 3 sets - was able to push myself up to a standing position ea set Ring Pull-ups - Body x 5 x 3 sets Ring Push-ups - Body x 10 x 3 sets Ring Rows - Body x 10, Body x 8 x 2 sets x 1 x 5 sets (cool exercise off gymnasticbodies.com site)Neck work w/a strong band 35 mins Elliptical 10 mins spinning bike Pretty good workout today - burnt some calories. Edited January 28, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 29, 2009 Author Share Posted January 29, 2009 01/28/09 Pool Swimming 25m Sprints (30 sec rest) x 20 mins 100m Pull Buoy Intervals (1 min rest) x 20 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 30, 2009 Author Share Posted January 30, 2009 01/29/09 More Ring Work today - Stuff's beating me up. Ring Handstands Ring Pull-ups Ring Push-ups Ring Rows Wall Walks Quote Link to comment Share on other sites More sharing options...
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