maidenfan Posted January 31, 2009 Author Share Posted January 31, 2009 01/30/09 Swimming 50m Sprints (45 sec rest) x 10 mins Side Stroke w/Short Fins (no rest) x 10 mins 100 m Intervals w/hand paddles and a pull buoy (45 sec rest) x 10 mins Long Fin Kick (no rest) x 7 mins (leg cramped up) Sculling and Kicking (no rest) x 10 mins Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 2, 2009 Author Share Posted February 2, 2009 (edited) 02/02/09 Swimming 50m Sprints w/short fins (45 sec rest) x 10 mins Sidestroke w/short fins (no rest) x 10 mins 100m Pull Buoy Intervals (45 sec rest) x 15 mins Sculling and Kicking (no rest) x 10 mins I've also been practicing my ring handstands, wall walks and head stands a few times a day for the last two days - shoulders/back/tris are beat up. Edited February 2, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted February 2, 2009 Share Posted February 2, 2009 RING HANDSTANDS? At your BW? Wow dude, awesome! I have a set of brand new rings I bought but have not used yet. Gotta get a shoulder issue solved first. But I will use them ASAP. I've read nothing but great stuff from them. I was just gonna start with push-ups though, as even dips would be a struggle for me. You do awesome stuff for a big guy. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 3, 2009 Author Share Posted February 3, 2009 (edited) I guess I should be more specific when I say ring handstands - I mean supported with my feet in the straps. Unsupported, not a chance right now. Just getting up to a handstand is a heart pumping feat as the closest my rings will get the to the floor is about 18", so if I mess up, its gonna be a fun ride to the concrete. I'm using 2" Torque Athletic metal rings right now, but I've ordered a set of xtreme rings from gymnasticbodies.com I've been doing a lot of wall/parallette handstands, headstands and wall walking, so I think thats helped a lot with the ring stuff. Edited February 3, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
John Eaton Posted February 3, 2009 Share Posted February 3, 2009 Morgan, awesome progress in getting in shape. I will be turning 40 this summer and need to get back in the shape I used to be in. I hope one of these days to have you compete with us in a grip comp. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 4, 2009 Author Share Posted February 4, 2009 Thanks John - I've been using the "I'm too far away" excuse too long now - I'd like to come just to finally meet all you guys. 02/03/09 Afternoon Front Squats - 95x5, 135x1, 225x1 Front Squats (30 sec rest between sets) - 275 x 1 x 15 sets (poor performance) Elliptical - 20 mins Evening Ring Handstands (supported) - 3 sets (~20-30 sec ea set) Ring Pull-ups - 3 then quit - elbows sore Ring Rows - 3 sets supersetted with: Ring Push-ups - 3 sets Hammer Strength 4way Neck - 45 x 20 ea way, 55 x 20 KB Bent Press - 24kg x 5 ea arm, 32kg x 1, 40kg x 1 1 Hand Pinch (around the back) - 25kg Bumper x 5 ea hand Squatting pretty much sucked - was planning 30-50 sets - hamstrings gave out at 15 - really dropped the ball on these. I have been working on my flexibility pretty hard and it payed off on the bent presses - they felt wonderful. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 5, 2009 Author Share Posted February 5, 2009 02/04/09 Swimming Freestyle w/a pull buoy (no rest) x 10 mins Sculling and Kicking (paddles and short fins - no rest) x 20 mins Brisk Hill Walking x 40 mins Tabata - Tire Strikes w/a 16lb Sledge (do more of these) Was an awesome, sunny day today - had to get out and do something outdoors - beating the tire kicked my butt. PS - Had an awesome post workout meal: Egg whites w/black beans and chopped spinach baked into cakes via a muffin pan (10 egg whites). Mixed 1/2 an avocado w/1/3 cup cooked quinoa, salsa and fresh lime juice. Covered the egg white cakes with that then topped it with some Cholula hot sauce. Mmmmmm, good stuff. Quote Link to comment Share on other sites More sharing options...
crt1530 Posted February 6, 2009 Share Posted February 6, 2009 I don't post much on here (mostly lurk), but I've been subscribed to your YouTube channel for awhile. Thought you might like to know that there is an AAPF/APF powerlifting meet at Nelson's Nautlius on March 14. -Chase Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 6, 2009 Author Share Posted February 6, 2009 Awesome, thanks - I'll try to make it. I probably shouldnt go though as it'll force go out and spend all kinds of money on powerlifting crap. 02/06/09 Steve Maxwell KB Series (no rest - 5 reps ea exercise - 32kb bell) - swings - high pulls - snatches - clean and press - circular cleans - reverse lunge 1 circuit ea arm, no rest. Was huffing pretty good after this. Wall Walks in 5 mins - 1, 1, 1, 2, 2 (I did a shoulder tap on the first set - hard) Elliptical x 30 mins Feeling tired and beat-up tonight so I cut out early. Quote Link to comment Share on other sites More sharing options...
crt1530 Posted February 6, 2009 Share Posted February 6, 2009 The AAPF/APF has a raw/unequipped division (belt and wrist wraps) now. The only equipment you need is a singlet. http://www.powerliftingwatch.com/powerlift...power-challenge Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 7, 2009 Author Share Posted February 7, 2009 The AAPF/APF has a raw/unequipped division (belt and wrist wraps) now. The only equipment you need is a singlet.http://www.powerliftingwatch.com/powerlift...power-challenge No excuses there. I'll try to make it. 02/07/09 Swimming 50m Sprints (45 sec rest between sets) x 10 mins Sidestroke w/Short Fins (no rest) x 10 mins 150m Pull Buoy Intervals (45 sec rest between sets) x 20 mins Sculling and Kicking w/paddles and long fins (no rest) x 10 mins Hammer Strength 4way Neck - 45 x 20 ea way Tabata - Sledgehammer Overhead Strikes - 1 x 4 min round I enjoy the sledge striking - I'm going to work up to a Tabata sledge circuit 16, 12, 8lbers for 3 consecutive rounds Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted February 7, 2009 Share Posted February 7, 2009 A long time ago I saw in Ross Training that he did Tabata sledge hammer hitting on a tyre. THat looked TOUGH. He used one hand on the bottom for the first 20 secs, and alternated grips for the following 20. That looks brutal. Maybe I could do it with a 2# sledge but my smallest is 6 and a few hits on the tyre kill me already :P But I will eventually try it. Sounds and looks like alotta fun. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 7, 2009 Author Share Posted February 7, 2009 Yeah, the Ross videos were what motivated me to get back into that again. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 10, 2009 Author Share Posted February 10, 2009 02/09/09 Morning Workout Swimming 50m Sprints w/short fins (40 sec rest) x 10 mins Sidestroke w/short fins (no rest) x 15 mins 100m Intervals w/pull buoy (45 sec rest) x 15 mins Sculling and Kicking w/paddles & short fins x 10 mins Afternoon Workout Hammer Strength 4way Neck - 45x10, 55x10, 65x10 (1 continuous set - no rest) Sledgehammer Tire Striking - Tabata - 12 rounds (8 rounds w/a 16 and 4 w/a 12lber) - badass workout - the 16/12/8 combo will be tuff. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 11, 2009 Author Share Posted February 11, 2009 (edited) 02/10/09 Front Squats - 135x5, 225x1 (warm-ups) Front Squats (30 sec rest between sets) - 275 x 1 x 20 sets Dan John Complex Hang Snatch Overhead Squat Back Squat Good Mornings Row Deadlift Set 1 - 8 reps w/the bar Set 2 - 7 reps w/65lbs Set 3 - 6 reps w/85lbs Thru Set 8 - 1 rep w/185 One continuous set thru all exercises. Rest one minute, do set 2, etc thru set 8. Very hard. Last two sets of snatches were muscle snatches. Kicked my butt. 30 mins elliptical Grip - lots of levers with the new indian club in the evenings while I watch TV. One of the best workouts I've ever done - really had to power thru it. Edited February 11, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 13, 2009 Author Share Posted February 13, 2009 02/12/09 KB Circuit (5 reps ea arm/no rest/32kg KB) -Swings -High pulls -Snatches -Clean & Press Hang "Muscle" Snatch/Overhead Squat Combo (30 sec rest between sets) - Bar x 2, 135 x 1, 185 x 1 x 10 sets (killer combo) Band Resisted Jacknifes (push-up position, suspend legs w/a jumpstretch band, pull knees to chest) - Avg x 10 (good exercise) Elliptical - 20 mins Treadmill - 26 mins Indian Club levers in front of the TV Good workout tonight - the hang muscle snatch/ohs combo is an awesome combo exercise. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 14, 2009 Author Share Posted February 14, 2009 02/13/09 Tabata - Truck pulling/pushing - 8 rounds - Fun! Swimming 50m Sprints w/short fins (45 sec rest) x 10 mins (first 5 mins @ 30 sec rest) - tough Sidestroke w/short fins (no rest) x 15 mins 150m Intervals (pull buoy - 45 sec rest) x 15 mins Long Fin Kick (no rest) x 10 mins Sculling and Kicking (short fins & paddles - no rest) x 10 mins Friday - pretty good workout - finished it off with a damn good meal - 2 x sirloin steaks, can of olives and no salt green beans and a few Pacificos to wash it all down. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 15, 2009 Author Share Posted February 15, 2009 (edited) 02/15/09 Starting today - every morning when I wake-up gets started with: 25 Hindu Squats 25 Hindu Push-ups (or dive bombers) Neck Bridging Will add some club levering when my elbow soreness goes away. This, with a fresh brewed cup of coffee, is a heck of a way to wake up. Edited February 15, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 16, 2009 Author Share Posted February 16, 2009 (edited) 02/16/09 Wake-up Neck Bridges 25 Hindu Squats 25 Hindu Push-ups 11:00am Swimming Long Fin Kick (no rest) x 25 mins 100m Pull Buoy Intervals (30 sec rest) x 25 mins Sculling and Kicking (short fins & paddles/no rest) x 10 mins MOD (meal of the day) - post-workout shake - 1/2 cup non-fat yogurt - 3 scoops vanilla protein powder - 3/4 cup frozen blueberries - 4 cups fresh spinach - tbsp fresh ground almond butter - 1/2 cup water - 1 pack splenda Edited February 16, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 18, 2009 Author Share Posted February 18, 2009 (edited) 02/17/09 Hang Muscle Snatch/Overhead Squat Combo - Bar x 2, 135 x 1 snatch/5 OHS, 185 x 1/5, 205 x 1/4, 225 x Clean & Press x 1 KB Bent Press - 32kg x 10 Tabata - KB Snatch - 32kg x 8 rounds (4 mins) Band Resisted Jacknifes - Strong Band x 10 Wall Walks - Body x 2 Seated KB Press - 32's x 10 Elliptical x 15 mins Crappy workout tonight. Edited February 18, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 18, 2009 Author Share Posted February 18, 2009 02/18/09 5:45am Neck Bridging (front and back) 10 Mountain Climber (4 count - focus on hip stretch) 25 Hindu Squats 25 Hindu Push-ups 30 sec Headstand Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 19, 2009 Author Share Posted February 19, 2009 (edited) 02/18/09 Evening Attempt to free handstand from a headstand - lots of trys, only worked when I got close to a wall to tap my feet on. Stretching Neck Bridges 45 mins Elliptical 32 mins Treadmill Edited February 19, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 19, 2009 Author Share Posted February 19, 2009 02/19/09 6:00am Neck Bridges Hindu Push-ups x 25 Hindu Squats x 25 Headstand x 30 seconds Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 24, 2009 Author Share Posted February 24, 2009 02/23/09 Wake-up - Neck bridging, headstand to HS, bodyweight squats, push-ups, towel wringing "Grease the Groove" with headstands to handstands, towel wringing and club swinging throughout the day Evening Bodyweight Squats in 5 mins - 110 Headstands to free standing handstand - several attempts (close, but no bananna) Neck Bridge/Reverse Pushups - B x 5 Pull-ups - Body x 5 x 2 sets Neck Bridge/Reverse wall walk & HSPU - start on back, legs up the wall. Neck bridge to reverse pushup then walk feet up wall as far as I can, do some HSPU (not completely vertical) - Good exercise. 1 Hand KB Swings (w/2 x KB in ea hand) - 2 x 32kg KB x 10 - sloppy - great grip exercise Leg Raises Elliptical x 30 mins Treadmill x 15 mins Got the 2 kb's in one hand from Brookfields KB video (sparked some towel wringing too). I enjoy working the towel with my hands - makes them feel strong. Meal of the Day: Carne Asada, plate full of broccoli and a glass of fresh squeezed OJ. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted February 25, 2009 Author Share Posted February 25, 2009 (edited) 02/24/09 Some body squats, hspu, neck bridges, etc. Nothing special. Today and tomorrow I'm attending the last two days of a swiftwater rescue tech class - lots of fun and lots of swimming. The instructor let me try my hand at Carlson Board surfing and it was a blast - I could definately make a hobby out of it. (not me in the video) Edited February 25, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
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