good looking workout LS 
Nadia & N - Thanks! I was pretty happy with that one.
Last night was going to be a rest night, but I felt like moving a bit.
So I strapped on some chains (~17 lbs) and worked the heavy bag.
5 x 2:00 rounds with 30 second breaks trying to go all out on each round.
My last two rounds were open hand strikes because I threw a bad punch and crunched my wrist a bit.
Thus tonight will be a rest night - from training anyway. I’ve got some wrapping to do.
Excellent workout LS! 11@110 is super impressive!! What’s your max bench?
Sucks about the wrist. But nice heavy bag work! That sounds hard…
Have a nice rest day!
[quote]Mascherano wrote:
Excellent workout LS! 11@110 is super impressive!! What’s your max bench?
Sucks about the wrist. But nice heavy bag work! That sounds hard…
Have a nice rest day![/quote]
Thanks Maschy!
My max is 135 - tested 2 weeks ago. Going by the calculation, I should be able to push more, but I’m not yet conditioned to those heavy weights. I’d like to push 145 in 3-4 months, but that’s assuming that I don’t plateau too quickly with 5/3/1 in those months. So far so good though.
Yea those rep max calculators usually give 3-3.3% for each rep so they get less accurate the more reps you do but 110x11 is nice! I’ll be interested to see what you get in 2 weeks!
Geez, nice PR.
Maschy asked the question that I was going too and now I have my answer, so I’m content lol
One day off and my wrist was well enough to get back at it yesterday
5 min bike
25 push-ups
blast strap circuit x 1
Chin-ups (dispersed throughout my workout)
3, 4, 5, 4, 5, 4
OHP
Warm-ups
5@35, 5@45, 5@55
Working sets
5@60, 5@70, 8@75
DB OHP / Low cable row
10@20s / 10@50 x 5
Ab roller (knees) / HSPU
10 / 3 x 3
Rolling and stretching for a cool down.
I’ve never trained so consistently through December before. I think this is the first time in a while that I don’t feel all gooey from all the wonderful baking that gets brought in to work.
I’ve only got a half day today at work, so I’m going to try and squeeze in a workout this afternoon before going of to do Christmasy things.
Don’t forget to have fun too!
Happy Holidays to you and yours LS
xx
N - but training IS fun 
But yeah, I’ll have fun! My bf and I both have next week off. I’m sure we’ll be out skating, snowshoing and getting in other methods of cardio.
Thanks for the holiday wishes!
[quote]LastStand wrote:
N - but training IS fun
But yeah, I’ll have fun! My bf and I both have next week off. I’m sure we’ll be out skating, snowshoing and getting in other methods of cardio.
[/quote]
Damn you and all your HiiT cardio sessions with the BF ;D
Happy Holidays Sweetie!
Happy Holidays!!
Where to start - I’ve been slacking this whole week and my body has loved it. Most of my tweaky muscles and joints are feeling fresh (aside from a litle DOMS)and ready to go.
My bf got me a Move for our PS3 and we have been playing that a lot. After the first day of playing Gladiator Duel I woke up the next morning very sore.
I drew a lot too - hours and hours of drawing.
I did fit a couple of workouts in though, so I haven’t slacked off completely.
Friday Dec. 24
25 push-ups
Chin-ups 5 x 5 between sets of squats
Squats
Warm-ups
5@50, 5@60, 3@70
Working
5@80
5@90
5@100
Low Cable pull throughs
10@25 x 5
Friday Dec. 31
Trap bar DL (love love love these!)
5@100
5@120
3@130
3@140
3@150
1@160
1@170
1@180 PR
1@190 PR
Chin-ups
5 x 5 throughout the workout
Bench
5@50
5@65
3@75
5@85
5@95
4@110
Squats
5@50
5@60
3@70
5@80
5@90
5@100
And that’s that. Back to work tomorrow and back to my normal routine.
Hope everyone had a wonderful Christmas!
Looks like your rest has paid off nicely. I actually got a drawing set for xmas but I haven’t picked up charcoal or pencils for many, many years. What do you like to draw?
Kimba - It has been years for me too, but I have been reading a lot of comic books in the past week, so I’ve been a little inspired.
I like to draw cartoons/anime/comic book stuff. I got this idea in my head of using my friends’ dodgeball nicknames and creating superheroes of sorts out of them.
Spaz!
The beginning of an epic battle.
look at those PRs! nice job.
cute new avi
Haha of course your comic is about dodgeball.
Bobbi - of course! Did I mention I’m a bit obsessive? Lol!
Monday Training - Back at it!
I’m changing things up slightly for the next few months becuse my conditioning blows.
I’m cutting down on the assistance exercises and adding conditioning drills to each workout.
I’ll still be doing 5/3/1 for the main lifts. I realize that by doing this I could be compromising my srength and recovery, but I’m not too concerned about that right now. I just want to stop sucking wind!
Warm-up
Crossover steps
Forward/ Backpedal
10 Jumping jacks
10 Squat thrusts
25 push-ups
10 tuck jumps
OHP
Warm-ups
5@35, 5@45, 5@55
Working
5@60
5@70
5@75
Low cable row
10@55 x 3
Ab Wheel (Knees)
10 x 3
Farmer’s walks
45s x 6 return trips
Suitcase carry
45 lbs both sides x lots
Plate push
45lbs x 4 x 3 sets 30s rest between sets
Chin-ups
5 x 5 scattered throughout the workout
Followed by throwing the dodgeball around until both of us jammed our fingers enough to call it quits. We managed not to break anything this time.
The season starts in two weeks - soooo stoked!
And here are my goals for 2011
Short term (~3 months)
Improve conditioning
Long term
I’m jumping on the no injuries bandwagon too. In the past 5 years I’ve had two sprained ankles, mallet finger (damaged tendon), hyperextended elbow, dislocated kneecap and PFPS in the other knee.
100 chin-ups and push-ups / week
BW bench press (5lbs increase)
150lb squat with no knee pain
DL 1.5 x bw (210lbs)
10 consecutive chin-ups
Be nicer to myself
Longer term (In the next 5 years)
Complete a Tough Mudder
I hear ya on the sucking wind!
Love the goals!
Tough Mudder??