Bobbi, I got distracted by this. I was not liking the workouts for some reason, I was dreading my workouts so I decided to change it up to something else that I thought I could keep interested in.
Happy New Year! There are always great workouts in here. Can you do pistols all the way down? That is a real goal of mine, but so far I can only do them to a bench.
Kimba–Yea I can do pistols all the way down. One thing I found that help me get the control factor of it down, cause you probably have the strength, is to get on a low stool (as low as you can handle) & shoot out off the stool one legged with your other leg in front of you like you would be with a pistol. Hope I explained that okay…
here is a vid of me doing em in firefighting pants, I got better control and depth now but I have not made a recent vid. This is just shortly after I started to train for em.
Awesome vid!! Love the firefighter pants 
I just added these to my next cycle thanks to you.
Happy New Year woman!
That looks like a killer workout, your poor hammies!
Your pistols are wicked as well.
Happy New Year!
M— thanks for stopping by, glad that I could provide you some ideas!!
Nikki— um my hammies did not get it as bad as my lower back, them good mornings did me in for sure!!! Thanks!
1/2/11 Sunday
10 Sets Of Hell
10 dips
10 burpees
10 squats
10 pushups
5 pullups
x 10 sets
time— 23:15
No prescribed rest, just go thru it as fast as you can. Dips were tough business for me, I got thru the first 3 circuits with doing 10 reps. After the 3rd circuit I broke the dips into 4 reps, 4 reps then 2 reps. All in all it was a a good sweat and workout - great first workout of the year!!!
Wow you hit that fast. Great first workout!
Nadia - thanks. this is a killer workout that leaves you as a puddle on the floor with your ego left hanging on the pullup bar!
1/3 Monday
club swinging 10lbers & 1lbers
jump rope
mobilty stuff for hips (doing shoulders later on today)
145lbs Bench Press
x 4
x 3
x 4
x 5
Dips +25lb vest
x 8
x 10
x 8
USA Chest Fly
1 x 40
Close Grip Bench
x 115lbs x 5
x 125lbs x 5, 5
Seated BB Tricep Extension 65lbs
x 8
x 8
Suspension Tricep Extension
x 40
Burpees x 25
I thnk i can up the weight on the close grip benching stuff, I am liking the close grip stuff. Bench felt good at that weight, I will keep it at that weight for another week and once I hit 5 reps for three sets then I will up the lbs. I was suprisedd the dips didn’t kill me considering yesterdays workout — but at the beginning of the workout I decided to shove out my mind that I did them yesterday and push thru them I am going to do something this afternoon, probably a BW circuit, nothing major just a little something
Loving that conditioning workout!
And that chest workout is brutal.
You’re killing it, even more-so.
What are your weight goals? Lose fat or maintenance?
did you start you do with a 145 bench!? thats strong stuff.
strong close grip = strong triceps. yours must be cut like hell
Nikki - Thanks the conditioning workout has it name for a reason - pure, unnatural hell :)!!! I am trying to hold were I am at for a month or so, I just cut about 3-4lbs in December. I still have this mini fat layer on the belly from babies, to many beers for to many years & years of self destruction. That is my only real complaint about my body is my mid abdominals (belly button area) have this layer of fat on them that won’t go away… Grrrr, but I have made progess and don’t really have any real complaints - just gonna cont. to build muscle and try to ignore that part of my body.
Main - well I warm up with the bar, then some 25’s, 35’s & then work sets. I have been hitting my tris hard the last couple months, trying to enhance my arms a bit more and help my shoulder and rotator cuff from being any more damaged. I figured strengthening them would help, besides who doesn’t love working tris!!! I dont know about being cut like crazy - but I do have some good definition on my upper body, but that is just cause i am pretty well dominant on my upper body & back. Wish my quads would catch up with the upper stuff! Soon enough I will be there
I hear ya on the upper/lower thing. I’m built the same way. 2011 is the year of the quads! lol
1/4 Tuesday
mobility stuff (hips etc)
jump rope
Deadlifts
warm up sets
230 lbs deads
x 4
x 2 (lost focus or some stupid thing -grrrr)
x 4
x 4
Sumo deads 190lbs (first time)
x 8
x 7
x 8
Band Ham Curls
x 10
x 10
x 10
65lb bb good mornings x 40
HLR
x 16
x 15
Hollow rocking 1.5 minutes
Burpees - 40
I rearranged stuff so that I hit my deads early in the week, that way I am more fresh and able to be stronger in them. The sumos were pretty fun, I will keep them for now I wanted to up the weight on the good mornings but I was so sore from them last week that I kept the weight the same til I get a bit of adaptation to that kind of exercise…next week we will up the weight though. I’m ReADY!! At 165 burpees for the week. Still planning on doing 200 burpees a week for the year. Last night I did a neural charge workout, it was 4 minutes long and felt great - super simple, easy and felt refreshed afterwards. I like that!!
Shit did you do those gms in a single set of 40?
190 for all those reps for your first sumo session is beastly
and x 2 on the goodmornings question. Won’t that leave you crippled tomorrow?
If I had your taper, I definetely won’t be complaining.
Nice goals, and great deads.
You don’t do the burpees consecutively, right? Cuz that’ll put me down lol
I can only do 15 burpees (with the push-up) and without the push-up, 20, before I’m wheezing.
wow, that is some conditioning (my nemesis).
Nadia— Um yea I did the GMS 40 in a row…
Maine— Last week I was left close to crippled after this workout, but this week I feel real good about it. Thanks for the encouragement on the sumos, I kind of like them and if they strengthen my hips that will be awesome!
Nikki— normally i do 20 burpees in a row, take 7-10 breaths then do another 20 - you get the idea. With the pushup. The key is to make it a swift, smooth movement - if you have trouble with one particular part of the burpee then concentrate on getting it down perfect and then you will be doing it with no problems by the end of the week…
Alexus-- yea conditioning is definitely a thing I had to force a taste for…but it has paid off for me more times than not. I dont ever have to worry about not being able to do something.