[quote]username42 wrote:
Thanks Joe.
19APR11 Its still April, May can’t get here fast enough
Bodyweight cardio
Round1
Jumping Jacks
Squats
T Push Ups
Jumps
Prisoner Lunges
Round2
Push Ups
Squats
Thrusters(in plank position, feet out then in, repeat)
Duck Unders
Burpees
Round 3
Seal Jumps(kinda like a jumping jack, but crossing arms in front of your body)
Spider Mountain Climbers(bringing feet outside of the hands)
TGU
Side Shuffle(keeping hips low, steeping to the side then back)
Round4
Split Shuffle(skip)
Side to Side Jumps
Side Planks (30s per side)
Body Extensions (jumping motion without leaving the ground)
High Knees
Round5
Seal Jump
Close Grip Push Ups
Side Lunges
Mountain CLimbers
Side Shuffle [/quote]
That was hard work just reading it, let alone performing it!
[quote]username42 wrote:
Thanks Joe.
19APR11 Its still April, May can’t get here fast enough
Bodyweight cardio
Round1
Jumping Jacks
Squats
T Push Ups
Jumps
Prisoner Lunges
Round2
Push Ups
Squats
Thrusters(in plank position, feet out then in, repeat)
Duck Unders
Burpees
Round 3
Seal Jumps(kinda like a jumping jack, but crossing arms in front of your body)
Spider Mountain Climbers(bringing feet outside of the hands)
TGU
Side Shuffle(keeping hips low, steeping to the side then back)
Round4
Split Shuffle(skip)
Side to Side Jumps
Side Planks (30s per side)
Body Extensions (jumping motion without leaving the ground)
High Knees
Round5
Seal Jump
Close Grip Push Ups
Side Lunges
Mountain CLimbers
Side Shuffle
I got that off the internet from Crag Ballentyne. He has a website called Turbulence Training. each round was 5 minutes with one minute per exercise and one minute rest between rounds. I liked this, which is good, because there is room for improvement. [/quote]
You sure gave your typing muscles a good workout!
Brett, Cav, it did give me a good workout. I am going to alternate with the KB Meltdown. I have to admit, I felt great after I did it.
20APR11
Chins
Green Band 8,8,8,8,7
Deads
280x3 290x3 300x3 275x4 230x6
DB Bench
80x3 85x3 90x3 x3
Concentration Curls
2x30x5 30x7 40x3x4
I couldn’t get to the Bulgarian Split Squats as the benches were full. I am going to swap them out with either reverse lunges or normal split squats, although I am leaning towards reverse lunges.
22APR11
Pull-ups Green Band
5,5,5,5,5,5,5
Squat
135x6 185x5 195x5 205x5 x2
Bench
205x5 215x5 225x5 x2
Standing Cable Row
50x7 50x5 55x5 60x5 x2
Its time to change up the rep and weight some. The last set of squats at 205 felt more like a good Morning so I will need to get better. But overall the squats felt better today than they have in a while. I spent extra time just getting my shoulders used to position and it did a world of good. It still sucks, but at least it felt better this time so it should get better.
23APR11
KB Cardio 36:00
Time was better than I thought it would be. I am going to rotate the cardio between the Bell and body weight. Prolly more body weight, but I will change it up. One more month before leave. God time drags.
A buddy of mine dropped a ton of weight doing Turbulence Training. It looks like it would make me puke.
Here’s to hoping the month goes quick.
Ken, it will be like watching water boil. I can’t not focus on it. At least this is the last week of April. I have seen a lot of the before and after of TT. I will do just that when I am tired of the Bell.
25APR11
Chins w/Green Band
8x5
Front Squat
135x5 145x5 155x5 x2
Incline Bench
155x5 165x5 175x5 x2
Concentration Curls 5x40x5 L.A.x4
I didn’t get in any OLDL’s due to no available DB’s in my range. As much as I don’t really want to, I might have to switch to leg curls.
The front squats still suck, but the felt really good today. Weight wasn’t heavy much at all. I think in a couple of weeks I will be able to up the weight. Slowly things are looking a little better in lifting.
Front squats looked good to me.
USN42,training is looking good. How you holding up over there?
Thanks Joe, i just feel there should be more weight.
Eco, things here aren’t bad. The base doesnt get hit and the food is getting better. Plus, I got a new mattress today. They are still putting up a new gym. I hope they get new equipment for it as well. If not at least it should give us more room.
26APR11
TT Body weight circuit. 25 minutes. Felt better this time through. Still too many breaks, but getting better.
27APR11
Chins w/ Green Band
8x5
Deads
275x5 285x5 295x4 275x5 285x5
DB Bench
80x5 85x5 90x5 x2
Reverse Lunge
20x5x5 25x5x5
The Deads took a lot to do today. I plan on wave loading 2 sets at the weight. It won’t be easy. I know the Reverse Lunge weight is sad, but it will start coming up pretty quick. Needed to get the movement pattern down first.
[quote]username42 wrote:
27APR11
Chins w/ Green Band
8x5
Deads
275x5 285x5 295x4 275x5 285x5
DB Bench
80x5 85x5 90x5 x2
Reverse Lunge
20x5x5 25x5x5
The Deads took a lot to do today. I plan on wave loading 2 sets at the weight. It won’t be easy. I know the Reverse Lunge weight is sad, but it will start coming up pretty quick. Needed to get the movement pattern down first.
[/quote]
good luck with the lunges I feel like I’ll fall no matter what the weight. your training is looking damn good.
How’s the body composition coming along? and great news on the mattress.
You know you’re getting old when you get excited about a mattress. Ha ha.
Brett, the body comp id doing pretty well. I am looking more muscular than when I got here and I’ve lost about 10-15 lbs. I hate that my left side is smaller than my right. It’s not overly bad, but it’s there enough just to piss me off. i do a few more reps with my left side when I do unilateral work. It’s really showing in my lats. The pull/chins are doing well, just not wonders on my right side.
Thanks JW, I’ve really got nothing do in my free time but train.
29APR11
Chins w/ Green Band
4x5 8x3
Squat
185x5 195x5 205x5 x2
Bench
205x5 215x5 225x5 x2
1 Arm Standing Cable Row
50x5 55x5 60x5 x2
Concentration Curl
5x40x5
this is my last time through with the green band on pull/chins. Next week I am dropping my assistance and going to the blue band. Which will also drop my volume for a bit, but only a bit.
The squats are feeling better. they are still in the sad range, but the last sets felt better than the first. I think i am going to up the weight on those in a week or two.
What’s the reaction to the death of Bin Laden like over there?
Its strange in a way. We heard about it this morning around 7 or so. We talked about it for a bit then that was kinda it. The mood around the base wasn’t any different than the day before. People still went about ding what they needed to do. No running around, I don’t think I even anyone talking about it at chow. I heard bits and pieces of the presidents news conference. Not that we don’t have TV here, I just don’t have any where I work.
2MAY11
Pullups w/BLUE Band
4,5,5,5,6
Front Squat
135x5 145x5 155x5 x2
Incline Bench
155x5 165x5 175x5 x2
OLDL
20x5 25x5 x2
The Pullups felt good. I did a lot better than I thought I would have with the lighter band. And next time I’m going to up the weights on the Front Squat’s and incline. On a day when I didn’t really want to train at all, they felt good.
4MAY11
Chins w/Blue Band
5,5,5,5,5
Deads
205x5 225x5 235x5
1 Arm DB Press
40x5 50x5 2x60x5
Reverse Lunge
3x30x5 35x5
BB Curl
4x65x8
5MAY11
KB Cardio Day
Can’t give a time as I had to move my stuff back and accidentally stopped the time. Prolly my sub conscience telling me that it wasn’t going to be good, and I’m pretty sure it wasn’t. One day I will remember I can’t slack on cardio. It takes me forever to get OK at it and about 5 minutes of inactivity to lose it.
Nice work UN42. You are always hammering away.
[quote]FarmerBrett wrote:
What’s the reaction to the death of Bin Laden like over there?[/quote]
It crowded the birth certificate off the front pages, thank goodness.
Some reaction in New York city, check out Matty’s log, he has pix.
At least something took the birthers out of the spotlight. Trump will soon fade and we can have normal(ish) primary race.
9MAR11
Chins w/Green Band
5,5,5,5,5,5
Front Squat
135x5 145x5 155x5 x2
Incline DB Bench
50x5 55x5 60x5x2
OLDL
25x5 30x5 x3
Concentration Curls
3x40x5 L.A 40x5
Last full week till I go home on leave. I’m sure it will drag.