"If I don't stop for sec, I'm going to vomit."
I mumbled that before the 4th circuit and it pretty much sums up how this one went. Very well indeed.
We went Simon-style this morning, which means no breaks between sets, except walking to the next station, until someone gives out.
When we were done a personal trainer in the gym, said, "Y'all look like someone just kicked your asses." Compliment accepted.
Monday Morning
Ran 220 yds @ 7.5mph (1:04)
Single Leg Romanian Deadlift x 5/5 @ 10#/10#
Two-Dumbbell Clean & Press x 10 @ 30/30#
Bicycle Crunches x 30
Machine Pullups x 5 @ -150
Ran 220 yds @ 7.5mph (1:04)
Single Leg Romanian Deadlift x 5/5 @ 10#/10#
Two-Dumbbell Clean & Press x 10 @ 30/30#
Bicycle Crunches x 30
Machine Pullups x 5 @ -150
Ran 220 yds @ 7.5mph (1:04)
Single Leg Romanian Deadlift x 5/5 @ 10#/10#
Two-Dumbbell Clean & Press x 10 @ 30/30#
Bicycle Crunches x 30
Machine Pullups x 5 @ -150
(One Minute Break)
Ran 220 yds @ 7.5mph (1:04)
Single Leg Romanian Deadlift x 5/5 @ 10#/10#
Two-Dumbbell Clean & Press x 10 @ 30/30#
Bicycle Crunches x 30
Machine Pullups x 5 @ -150
An inconsistent record of our attempt to live long enough to make it to the Singularity by Mike Ray.
Monday
Friday
Thursday
Bodyweight Thursday
Thursday Morning
Warm up
Run 220 yds @ 7.5 mph
Circuit
Bulgarian Split Squat x 5/5 (new to us)
Feet-up Pushups x 10 (small Swiss ball)
Myotatic Crunch x 25 (long crunch on small Swiss ball)
Bodyweight Rows x 10 (on squat bar, below chest high)
Bench Dips x 10 (feet on floor - new for us)
Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10
Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10
Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10
Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10
Warm down
Elliptical Machine x 30min @ 50 RPM
Bulgarian Split Squat
Warm up
Run 220 yds @ 7.5 mph
Circuit
Bulgarian Split Squat x 5/5 (new to us)
Feet-up Pushups x 10 (small Swiss ball)
Myotatic Crunch x 25 (long crunch on small Swiss ball)
Bodyweight Rows x 10 (on squat bar, below chest high)
Bench Dips x 10 (feet on floor - new for us)
Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10
Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10
Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10
Bulgarian Split Squat x 5/5
Feet-up Pushups x 10
Myotatic Crunch x 25
Bodyweight Rows x 10
Bench Dips x 10
Warm down
Elliptical Machine x 30min @ 50 RPM
Bulgarian Split Squat
Monday
'Back' to Work
Today's workout aimed to exercise/stretch our back muscles. I felt much better, if substantially more exhausted.
Monday Morning
Warmup
Run 220 yds @ 7.5 mph
Cable Row x 20 @ 50#
Workout
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball
Russian Twists
Monday Morning
Warmup
Run 220 yds @ 7.5 mph
Cable Row x 20 @ 50#
Workout
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball
Burpees x 5
Back Extensions x 10
Knee Ups x 15 (Captain's Chair)
Lunges x 20 (10/10)
Hang x 25 seconds(from Pullup Bar)
Russian Twists x 30 @ 18# Medicine Ball
Russian Twists
Thursday
One Hundred Pounds
Returned to some exercises I haven't done in a while.
Six Exercises four times through.
I still hate planks.
I liked the idea of carrying 100 pounds on the farmer's walk.
It felt pretty good. Well, except the last one.
Thursday's Workout
Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25 (long crunch on Swiss ball)
Farmer's Walk x 150+ ft. @ 50#/50# (Two dumbbells)
Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#
Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#
Plank x 1 minute (had to break this one up)
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#
Six Exercises four times through.
I still hate planks.
I liked the idea of carrying 100 pounds on the farmer's walk.
It felt pretty good. Well, except the last one.
Thursday's Workout
Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25 (long crunch on Swiss ball)
Farmer's Walk x 150+ ft. @ 50#/50# (Two dumbbells)
Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#
Plank x 1 minute
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#
Plank x 1 minute (had to break this one up)
2-Hand Dumbbell Clean & Press x 10 @ 30#/30#
Machine Pullup x 5 @ -170#
Machine Dip x 5 @ -120#
Myotatic Crunch x 25
Farmer's Walk x 150+ ft. @ 50#/50#
Wednesday
440's
Tuesday's Intervals (Times approximate)
Walked 440 yards (5:00)
Ran 440 yards (2:30)
Walked 220 yards (2:30)
Ran 440 yards (2:30)
Walked 220 yards (2:30)
Ran 440 yards (2:30)
Walked 440 yards (5:00)
Walked 440 yards (5:00)
Ran 440 yards (2:30)
Walked 220 yards (2:30)
Ran 440 yards (2:30)
Walked 220 yards (2:30)
Ran 440 yards (2:30)
Walked 440 yards (5:00)
Monday
400
Missed the second workout last week.
Made up for it today.
5 circuits of 4 exercises, 20 reps each set.
400 Reps.
Monday
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Made up for it today.
5 circuits of 4 exercises, 20 reps each set.
400 Reps.
Monday
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Pushups (Regular) x 20
Two-Arm Kettlebell Swings x 20 @ 35#
Bicycle Crunches x 20
Squats x 20
Wednesday
On the road
Still at a conference away from home and still a little sore from Monday, but I wanted to run.
So:
Wednesday
Walked a quarter mile.
Ran a mile, with a couple of hills, in about 13:10.
Walked a half mile.
My calves tightened up badly, but didn't cramp. In the end, however, I think my overall soreness was better after than before.
So:
Wednesday
Walked a quarter mile.
Ran a mile, with a couple of hills, in about 13:10.
Walked a half mile.
My calves tightened up badly, but didn't cramp. In the end, however, I think my overall soreness was better after than before.
Monday
Just a few Burpees
I'm at a conference at a small college. The temperature was around 90 at 7pm and it was a little humid.
It seemed simple. I'd walk a mile around campus to loosen up after a couple of days of car riding and desk sitting.
Then I'd run for a little, do some Burpees, walk some and repeat.
An hour later I could hardly move.
Monday Workout
Part A - Warmup
Walked 1 mile in just under 20 minutes.
Part Dos
Ran 1 minute. 10 Burpees (pushup, reach/no jump). Walked 2 minutes.
Ran 1 minute. 9 Burpees. Walked 2 minutes.
Ran 1 minute. 8 Burpees. Walked 2 minutes.
(at about this point I realized this was insane, but I was not stopping)
Ran 1 minute. 7 Burpees. Walked 2 minutes.
Ran 1 minute. 6 Burpees. Walked 2 minutes.
(at about this point the transition from run to burpees began to include a serious catching of breath)
Ran 1 minute. 5 Burpees. Walked 2 minutes.
Ran 1 minute. 4 Burpees. Walked 2 minutes.
(at about this point a serious calf cramp threatened, so I had to hold my foot just right while I ran to stave off shooting pain)
Ran 1 minute. 3 Burpees. Walked 2 minutes.
Ran 1 minute. 2 Burpees. Walked 2 minutes.
Ran 1 minute. 1 Burpee. Walked 2 minutes.
(Part Dos took just over 40 minutes, so the burpee sets averaged about a minute).
That's that the first time I've exercised for an hour non-stop in quite a while. Hell, possibly in 20 years. I covered 2.82 miles, about 3.5 laps around campus. And 60 Burpees.
I'll sleep well tonight.
It seemed simple. I'd walk a mile around campus to loosen up after a couple of days of car riding and desk sitting.
Then I'd run for a little, do some Burpees, walk some and repeat.
An hour later I could hardly move.
Monday Workout
Part A - Warmup
Walked 1 mile in just under 20 minutes.
Part Dos
Ran 1 minute. 10 Burpees (pushup, reach/no jump). Walked 2 minutes.
Ran 1 minute. 9 Burpees. Walked 2 minutes.
Ran 1 minute. 8 Burpees. Walked 2 minutes.
(at about this point I realized this was insane, but I was not stopping)
Ran 1 minute. 7 Burpees. Walked 2 minutes.
Ran 1 minute. 6 Burpees. Walked 2 minutes.
(at about this point the transition from run to burpees began to include a serious catching of breath)
Ran 1 minute. 5 Burpees. Walked 2 minutes.
Ran 1 minute. 4 Burpees. Walked 2 minutes.
(at about this point a serious calf cramp threatened, so I had to hold my foot just right while I ran to stave off shooting pain)
Ran 1 minute. 3 Burpees. Walked 2 minutes.
Ran 1 minute. 2 Burpees. Walked 2 minutes.
Ran 1 minute. 1 Burpee. Walked 2 minutes.
(Part Dos took just over 40 minutes, so the burpee sets averaged about a minute).
That's that the first time I've exercised for an hour non-stop in quite a while. Hell, possibly in 20 years. I covered 2.82 miles, about 3.5 laps around campus. And 60 Burpees.
I'll sleep well tonight.
Thursday
Non-Stop Bodyweight
Thursday Workout
All bodyweight exercises today.
Part 1
Elliptical Machine Tabata
8 x (20 seconds at 90rpm & 10 seconds at 60rpm)
Part 2
Non-stop for 4 circuits
Air Squats x 15
Feet-up Pushups x 10
Bodyweight Rows x 10 (chest high bar)
Bicycle Crunches x 20
Knee Ups x 10 (Captain's Chair)
All bodyweight exercises today.
Part 1
Elliptical Machine Tabata
8 x (20 seconds at 90rpm & 10 seconds at 60rpm)
Part 2
Non-stop for 4 circuits
Air Squats x 15
Feet-up Pushups x 10
Bodyweight Rows x 10 (chest high bar)
Bicycle Crunches x 20
Knee Ups x 10 (Captain's Chair)
Wednesday
Sprints?
Run the sides walk the curves.
100 yard 'sprints' and 120 yard walks.
10 x 100 yard sprint. 25-27 seconds each.
With warmup and warm down walks, I covered almost two miles.
100 yard 'sprints' and 120 yard walks.
10 x 100 yard sprint. 25-27 seconds each.
With warmup and warm down walks, I covered almost two miles.
Monday
Pain, in two parts
Wanted to wear us down today.
Sprints (for us) alternating with deadlifts, followed by a circuit of chest/shoulder, legs, posterior chain, obliques, abs.
It worked. Our butts were kicked.
Part 1
We ran at the same time and alternated at deadlifts
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#
Part 2
1 minute each station - approx 30 sec work/30 sec rest
Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)
1 minute rest
Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)
1 minute rest
Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)
Sprints (for us) alternating with deadlifts, followed by a circuit of chest/shoulder, legs, posterior chain, obliques, abs.
It worked. Our butts were kicked.
Part 1
We ran at the same time and alternated at deadlifts
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#
Ran 220 yds in 1:04 (treadmill)
Deadlift x 5 @ 185#
Part 2
1 minute each station - approx 30 sec work/30 sec rest
Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)
1 minute rest
Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)
1 minute rest
Burpee + Dumbbell Clean & Press x 5 @ 15#/15#
Box Jump x 10 @ 18"
Two-Arm Kettlebell Swing x 15
Russian Twist x 20 @ 15#
Myotatic Crunch x 25 (Long Crunch on Bosu Ball)
Subscribe to:
Posts (Atom)