yesterday,
6km jog/run in morning
evening
boxing class
3 sets of abs circut, 3 sets of leg raises, 3 sets of neck workout, 3 sets of arm circles and pushups (way harder than it sounds), 3 sets of plank varations, about 60 walking lunges
a couple of rounds with the focus pads, and heavy back each
and a couple of rounds of sparing. one with a fellow beginner and one with the instructor (who kicked my butt of course).
wed.
morning -
running, 800m x1, 400m x1
6 hill runs,
8 %80 sprints w/chute,
skipping,
med ball tosses,
afternoon -
barbell rows, 45x5, 135x5, 135x5, 135x5
chins/NG/Pullups
7,6,5 5,5,3
trx inverted rows
7,6,5,5,5
reverse curl, hammer curl, bb curl complex
55x11, 25x9, 55x6, 45x12, 25x7, 45x7
thurs.
morning, hike. not too hard
evening.
boxing
we slacked on the pre class workout and did more sparring today
3 rounds of abs, 3 rounds of neck
2 rounds of focus pads,
4 rounds of sparing with the instructor
friday
deadlift
135x5
225x3
315x3
365x1
405 x .5 (would have had this easily if my grip hadn’t slipped)
405x1 (got this to the top but then my grip slipped again… must buy chalk)
squats
205x5
205x5
glute thingys
135x6
135x5
chinups/NG/Pullups
6,5,5,4,4,4
inverted rows
6,6
reverse curls, hammer curl, bb curl, db curl, reverse curl, hammer curl
45x14, 25x12, 45x6, 35x9, 45x8, 20x10
later that evening
swimming
2 lengths front crawl
2 lengths breast stroke
1 length kick board
3 lengths front crawl
1 length breast stroke
saturday.
7 km hike, it snowed at the top though so that sucked cause i was in my runners.
pretty stiff today
monday
Evening-
6km run - morning
Afternoon-
bench press
135x5
185x3
235x3 (would be PR but butt lifted on the third rep)
190x 5 sets of 5
Dumbbell BP
40x 15,15
chins/NG/pullups
8,8,6 6,5,5
inverted rows
8,8
cable curls, reverse curls
60x15, 45x8, 60x8, 45x6
hammer curls
25x8,20x8,12x10
tuesday
morning - 4ish KM hike
eve- swimming
2 lengths front crawl
2 lengths breast stroke
2 lengths front crawl
2 lengths breast stroke
2 lengths kicking
2 lengths front crawl
2 lengths breast stroke
[quote]zenontheterrible wrote:
405x1 (got this to the top but then my grip slipped again… must buy chalk)
[/quote]
Nice; I am nothing without chalk lol. I practically bathe in it at the gym.
haha, I am envious of your availability of chalk.
thanks for stopping by
wed.
did morning workout, cardio and abs thingy.
it was terrible because i had to shit the whole time and the public bathrooms were locked.
evening - skipped my back workout because…
thursday- spent entire day sandbagging… lifting them, moving them, filling them, piling them, etc… back is sore.
i bought some inject-able vitamin b12 today. lets see how this shit works.
[quote]zenontheterrible wrote:
i bought some inject-able vitamin b12 today. lets see how this shit works. [/quote]
roids, just say it man 
[quote]csulli wrote:
[quote]zenontheterrible wrote:
i bought some inject-able vitamin b12 today. lets see how this shit works. [/quote]
roids, just say it man ;)[/quote]
haha i wish i could find that shit!
friday,
tried to do a light run for ‘recovery’ but couldn’t even manage that.
out of 3km i walked at least 1.8km. was sooo sore.
Saturday - “legs”
squat
135x5,
225x3
275x1
315x1
335x total utter miserable failure. (although i almost succeeded in exploding my head haha, i got stuck half way up and refused to quit for about 5 seconds, and my face was literally purple and my c-artery felt like it was going to burst)
215x 5
215x 5
215x 5
Hip thruster
135x 8
135x 8
135x 8
walking lunges
50x 20 (10 per side)
50x 18
chinups (sup/ng/pron/sup)
8,8,4,4
feel like i forgot something.
sat afternoon (after legs workout)
swimming
2 lengths kick board
rest
1 length arms only
1 length front crawl
2 lengths breast stroke
rest
2 lengths front crawl
rest
2 lengths breast stroke
rest
2 lengths front crawl
very hard after legs day. but i did ALOT of resting (in the sauna)
morning.
some kind of hike
afternoon
bench press
45x10
135x6
185x3
225x5 (this is a no spotter PR)
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
super set with
pullups (chins, Ng, Pullup)
8,8,6,6,6,6
DB OH Press
40x 12
40x 9
Bicep Curls/ reverse curls
55x14/40x7
55x10/30x10
Tuesday.
a hard hike/run. about 5km
Wed.
10km run
work
digging guard all day, exhausted.
afternoon
bb row
45x5
135x5
185x3
135 x 5
135 x 5
135 x 5
chinups/ng/pullups
9,7,4,3,3,3
bicep curls
55x12, 55x10
friday -
tried to do swimming and gassed out after 2 laps
Legs day - Kind of half assed this one
Squat
135x5
185x5
225x5
275x3
225x 5
225x5
225x5
Bench Press day - also kind of half assed this one (but got a pR!)
135x5
185x5
235x5 (new pr!)
205x5
205x5
205x5
205x5
205x5
this program i’ve been doing has really been slaying my bench.
morning - girly workout video (actually quite hard)
afternoon-
pullups
10,7,5,4,4,4
inverted rows
10,10,10
bb bicep curls/ cable reverse curls
65x12/35x12 65x9/35x15
Deadlift 405x1
morning - 3km run, and 3k walk
afternoon
Deadlift
135x5
225x3
315x3
405xfail
315x1 (straps)
365x1 (straps)
405x1 (straps)
275x3
275x3
275x3 (with straps, my grip strength blows apparently)
Power Cleans
135x 3 singles
155x 2 singles
175x 1
Front squats
175x5
175x5
175x5