07/28
A. Box Squat: 145x5,5,5
B. Rack Deadlifts: 145x5,5,5
C. Bench: 145x5,5,5
Just keeping things simple for right now
[quote]Doug Adams wrote:
…my hands are getting a little thicker from gripping the bars and such more forcefully. This pleases me. [/quote]
“and such”
snorts
I’m happy my random typed thoughts while in a postworkout malaise amuses you. 
08/01: “There’s A 15 Day Wait On The Handguns, But The Rifles You Can Take Right Now.”
I’m making more of an effort to work in arms with my workouts. I did a session last Thursday with a bunch of curls and extensions for the first time in awhile, and I did some more yesterday. Along with other stuff of course.
A. Pushups, Feets Elevated: 12,12,8,7
B1. Straight Arm Lat Pulldown: 45x10,10,10
B2. T Bar Row: 80x8,8,8,10
C1. Seated External Rotations: 5x10,10,10
C2. DB Rear Delt: 5s x 10,10,10
D1. Rope Extensions: 60x10,8,8,8
D2. Rope Curls: 60x12,12,12,12
08/02
A1. Swiss Ball Rollouts: 8,5,15sec hold
A2. Squats w/ Overhead Med Ball Swings: 3x10 w/ 20# med ball
A3. Some Toe Tap Things Where You Have Feets On Swiss Ball Whilst In Pushup Position: 5,4,3(per side)
B1. Step Ups: 3x8
B2. Pullthoughs: 90x10,80x10,5 w/ 5 sec holds at full extension
C1. Leg Curls: 45x5,5,6,5,5
C2. Bizarro Cable Lateral Raises: 30x10,10,10
That last movement is just like a lateral raise, except the weight portion is where you lower your arms to your sides. Read about it in another log and they seemed interesting.
A. Seated BB Overhead Press From Bottom Position: 105x3 cluster sets of 3
B. Cable Rows, Neutral Grip: 60x10,10,10,10,10
C. YTWLs: 5,4,3
D. Lateral Raises: 3 extended sets with 15# DBs
I think I’m going to forego BB overheads for a little bit and focus more on DBs.
08/06
A. Split Squats With The Bulgarian Back Leg Elevated Thing: 4x8/side
B. Swiss Ball Leg Curls: 3x10
C1. Pullthroughs: 3x10 with 70
C2. Cable Serratus Crunches: 3x10/side with 20
D. Lying Leg Curls: 5x5 with 45
08/15:
As a departure from normal training, I attended a free CrossFit class today. I wanted to see what all the internet jibber jabber was about. After my 1 hour indoctrination, I found that I’m not repulsed, but not completely impressed either.
Pros
You can do stuff that you usually can’t in a regular gym, such as box jumps and using (and dropping) bumper plates
People working all at the same time which can make things competitive, especially when working against the clock
The girl trainer was pretty cute and I get the sense the feeling was mutual
Cons
The classes seem really short. I know it’s all about intensity but shouldn’t there be a little more work involved?
The stretches the guy coach had us doing sucked. All they did was tighten up the muscles that are already tight.
The girl trainer, along with some of the other women there, had funky tattoos on their hands, from a cult or organized crime syndicate.* She was probably figuring out sale prices for my organs in her head.
While I like the group setting, I think I may be able to incorporate some of what they do into my own training and in turn not pay > $150 per month for their services. Oh yeah, here’s what we did, and in the spirit of XFit I’ll call it Olga.
200m run
10 pushups
20 box jumps (24" box)
30 walking lunges
200m run
I did it in 5:48 which was horrible. The box jumps really killed me on this one.
*The ink was fake and done for some wedding they were going to. Or at least that was their cover story. If I go back, I’m not refilling my water in their drinking fountain for fear of roofies in the water.
08/16: Making Some Little Changes
A1. DB Bench: 50x8,8,8,8
A2. DB External Rotations: 5x10,10,12/side
B1. One Arm DB Snatch: 30x6,5,5/arm
B2. Chest Supported Rows: 70x10,10,10,10
DB Complex for 2 sets with 20# DBs:
Bent Over Row
Shrugs
Hange Cleans
Hops
RDLs
Snatches
Curls
I wanted to do another set of the complexes but the grip in my left hand was toast.
I definitely feel like I accomplished more in my session today by adding the complex at the end. This will have to be a staple at the end of a workout.
Nice box, jumper.
No fair, you see my box but I haven’t seen yours.
[quote]Doug Adams wrote:
No fair, you see my box but I haven’t seen yours.
[/quote]
DO WANT
As for today…
Circuit 1, 3 sets of each
Jumping Split Squats: 6 reps per leg
Swiss Ball Leg Curls: 15 reps
Prone Bridges: 30seconds
Circuit 2, 4x6 of each with 50# BB
Deadlifts
High Pulls
Hang Clean
Split Jerk
08/18: A Plan Is Forming
A. Dips, staying as upright as possible: 5x3
B1. Clap Pushups: 4x5
B2. Tubing External Rotations: 4x10
C1. DB Thrusters: 20sx15,10,10
C2. Rowing Machine: 500m x 3 sets
5 was my limit on the clap pushups because after 5 I would do a faceplant so I figured that was a good time to stop. The dips aren’t full ROM because my shoulders are kind of stiff, so I’ll keep the same number of reps and keep trying to go lower. The last two exercises was done with no rest at all between any of the sets. My glutes went from being completely uninterested in exercising to tapping out from the workload.
I really like the direction my training is going in right now, and I have a good idea of how I want to structure my sessions:
-One low rep strength movement (squat/deadlift/dip/pullup)
-One low rep explosive movement (jumping split squats/clap pushups/DB snatches)
-One or two movements for corrective exercise (DB rows/exernal rotations/etc)
-Weighted cardio circuit or complexes.
For my diet I’ve been doing meats and vegetables with some fat added so I don’t starve to death. So far so good because my energy has stayed up in the gym and I’m not hungry all the time.
08/19
A. Pullup Holds, as long as possible: 4 reps
B1. 1 Arm DB Snatch: 45x3,3,3,3/arm
B2. Bent Over Lateral Raises: 10sx10,10,10
C. One Arm DB Rows: 50x10,10,11
D. 50# BB Complex, 6 reps each for 2 sets
-Bent Over Rows
-Shrugs
-Hang Cleans
-Hops
-Overhead Presses
-Good Mornings
-Hang Snatches
-Curls
I wanted to do more sets, but my grip was wasted.
08/20: Alzheimer’s Won’t Slow Me Down Much, And A Shameless Request for Moolah
Whoops, forgot to post Thursday’s workout
A. Elliptical: 5 minutes
B. Front Squat: 95x a few sets of 5, 115x a few more sets of 5
C. BB Complex with 70#, 4 circuits of 4 reps with each movement
-Deadlift
-Hang High Pull
-Hang Clean
-Split Jerk
D. 1000m row
This was about the best I could do. It was 6 days in a row of doing something in the gym, usually I’m taking a day or two off between all this stuff.
And for those who didn’t see my post in GAL forum
On September 26h I’ll be participating in Fight Gone Bad IV http://fgb4.org/ , a special CrossFit exercise session where volunteers help raise money for two excellent causes- The Wounded Warrior Project and Athletes For a Cure, aka Prostate Cancer Foundation. During this workout we’ll be simulating a mixed martial arts fight, basically pushing ourselves as hard as possible for 5 minutes, taking a break for a minute, and doing it again for 2 more rounds. A small physical price to pay for such great causes.
This is my donation page, https://www.rapidreghost.com/fgb/php/frpage.php?frID=27252
The goal is $1000, but with over a month until the event I’m hoping to raise much more than that. Would anyone be willing to donate to two causes that can help both our injured military personnel and fathers and husbands who are suffering from prostate cancer?
Thank you so much for taking the time to read this and for any donations you give!
As I’m going over this Fight Gone Bad workout, I think I could use some suggestions on how to prepare for it. Here’s the lifts
Wall-ball: 20 pound ball, 10 ft target. (Reps)
This is like doing thrusters, but with a med ball and you throw the ball up at the top of the movement.
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20â?³ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
All 5 movements are done for 1 minute each, back to back without rest. At the end of the circuit, I get 1 minute rest and repeat this 2 more times. It’s seriously going to kick my ass.
I’m wondering if I should do all the lifts for each training session for a month, or spread them out over different sessions during the week? Should I go with heavier weight or go longer than 1 minute? What can I substitute for box jumps? Any input is appreciated.
08/23: Uh Oh
Today I decided to do the whole Fight Gone Bad Workout, but I did 3 sets of the same movement back to back with 1 minute rest between sets.
All sets performed for 1 minute, except for the jumps
A. Thrusters with 40#
B. High Pulls with 80#
C. Push Press with 80#
D. 20 box jumps
E. Rowing Machine
This lite version completely kicked my ass. What the hell did I get myself into? Hopefully I’m not too sore tomorrow so I can do some more productive training. I’m thinking more box jumps and a shoulder workout as I had a hard time going longer than 20 seconds on the push press sets.
Oh yeah, I forgot I also did 4 pull up holds and some laying DB external rotations before the main workout.