Workout B

 Looking forward to this one as I get to Deadlift and I enjoy Deadlifts.

Deadlift - 20kg - again light ish but start somewhere

Chinups - Still in my doorway bar till we move, Foot assist on step and then slow negatives. most I can do on go in 4 then 3's or 2's. The full reps was a bit much so next time do less reps and try to build the strength up. Go for 5's

Seated Arnold Press - 2 x 4kg - felt good but odd seated.

It's odd listening to music and not following along but so far so good. Be better as I increased my weights.

P90X Legs and Back

This went better than last week thank goodness - still a very tough workout but I dont care as I managed 2 unassisted chin ups today - wahoo!

I managed to stick to all Sneaky lunges this week when last week I crashed an burned through them! Stayed down low for the full time of Groucho walks this week too.
Kept the Calf raise squats the same 2 x 8kg's/18lbs, increased the step back lunges to 2 x 8kg's/18lbs and calf raises up to to 2 x 7kgs/15lb.

Overall pretty pleased with progress but I'm undecided on tomorrows cardio/kenpo type day??

P90X Legs and Back

Woweee this was tough for me this morning - I struggled with oxygen and energy!!
I did go for most the same weights that I used last time I did it, which was probably a little ambitious but hey you don't know unless you try do you.

I remember this being a tough one but it hit me like a tree this morning lol.

I added a little weight to the deadlift squats and I changed Toe-roll iso lunges to normal weighted lunges as per Johns Suggestions ;)

My pull numbers were terrible - I had built up the strength to manage almost 5 unassisted chin ups back in June and today I only manged 1. Really disappointing but hopefully I can gain it back and more!

Barstarzz 1-1 and BOD Yoga Elise Well Rounded

Skills was Pull ups/Neg Chin ups = 0 pull ups, 1/3 chin up and 10 chin up max assisted chin ups.

Pull up & push up mixer so 1 pull up with 5 secs hold at the top, 5 at the middle and 5 at the bottom, then 10 push ups. 2 pull ups plus holds and then 10 push ups adding a pull up till you can do more.
I managed 4 rounds all assisted chin ups with push ups being 10 feet, 8f & 2 knees, 5f 5k & 5f 5 k.

Then 2 rounds of 1min each of Diamond/Miltary Push ups, pull ups, Pike Push ups, knee raises and chin ups.
Rnd 1 = 6 Diamond & 8 Miltary on knees, 6 ass & 3 jumping negs, 12, 11 and 6 assist & 3 jumping.
Rnd 2 = 3 Military feet and 10 knees, 6 assist, 13, 10, 8 assisted.
My forearms were toast!!!

Chased it with BOD Yoga Elise's Well Rounded - a really great booty focused yoga routine. Some bits pretty tough and I had to shake it out a couple of times but really enjoyed it. Will do this one again for sure.

P90X+ Total Body + I achieved my first ever unassisted chin up Wahoo!!!!!

I just have share I've finally did it - my first chin up - unassisted - ever!!!!! 
Wahoo!!! Yahoo!!! Yippeeee!!!!!!

         

I then did another yeah!!!! I tried for it at the start of P90X+ Total Body after his warm up and wahoo I did it! I did the rest of the workout and it in total I managed 5 unassisted chin ups!! I've only been trying for 5 years and as you can tell I'm over the moon!!!!

The Total Body workout is the first time I've done it and it moves pretty quick with some interesting newish stuff in there - apart from a few rewinds to see what the moves were I really enjoyed it - especially every time I did another chin up       

This is a delayed post from Sat - I thought I had posted it everywhere but realised this morning after celebrating my 36th Birthday that I hadn't - sorry guys I must have missed it in the excitement!!! (I also got Focus T25 for my birthday, so I'll be throwing some of them into the mix too  )

EMOM: Chin-Ups, Push Jerk/TTB

EMOM: Chin-Ups - PU rev assisted
3 reps EMOM for 10 mins - going for 3’s again as loss of performance on 4 was so apparent
3-3-3-3-3-3-3-0f-3-2f

Push Jerk/TTB
21-15-9
Push jerk 65lb/29kg s/scaled to 15-12-9 @ 15kg
TTB s/scaled to 12-9-6 HKR’s (3-3-3-3, 3-3-2-1, 3-3)
Done in 8.18mins
Splits:- 1.34, 1.31, 1.43, 1.22, 1.19, 0.46
First time doing this one and the weight I think was perfect - really felt it after 9 reps but managed to push through but wrist complained almost immediately after finishing . Hope to maybe string some 4’s together next time for HKR - its my grip that gives out so need to work on that.

EMOM Chin ups, Michael

EMOM: Chin-Ups - PU rev assisted
4 reps EMOM for 10 mins
I haven’t chin’d since Jan so was curious to see how I got on
Completed 4-4-4-3f-1f-3f-0f-3-2-2 compared to last time Completed 4-4-4-4-4-4-1f-3-2-2f
Slightly disappointing but partially expected.
Go for 3’s next time or change to Rows again?.

Michael
Three rounds for time of:
Run 800 meters - sub elliptical lev 2
50 Back Extensions - scaled to 16 abmat - up 1 from last time
50 Sit-ups - scaled to 26 abmat butterfly touch above head and feet - up 1 from last time
Done in 22.24 mins compared to 23.20mins last time = 6 more reps and a faster time

Bx 2012-12-19 EMOM: Chin-Ups, Michael

Bx 2012-12-19
EMOM: Chin-Ups - PU rev assisted
4 reps EMOM for 10 mins
Completed 4-4-4-4-4-4-1f-3-2-2f compared to last time 1 Nov 12 4-4-4-4-4-2f-3f-2f-2f-3f - both 32 reps but I got another set 4 so pretty pleased considering.

Michael
Three rounds for time of:
Run 800 meters - sub elliptical lev 2
50 Back Extensions - scaled to 15 abmat
50 Sit-ups - scaled to 25 abmat butterfly touch above head and feet
Done in 23.20mins unbroken

compared to

110405 “Michael”
Three rounds for time of:
Run 600 meters - sub elliptical lev 2
15 Back Extensions - abmat
25 Sit-ups - abmat with touch above head and to toes
Done in 16.13 mins all unbroken

Need to up Back extensions to 20 next time and maybe sit ups too.

Pull ups as per GD Day 8

Pull ups as per GD Day 8

3 sets of max pull ups
@ PU rev top
4 mins rest

8-5-6 (compared to 7-5-5)

2 extra reps   - really pleased considering energy low today



Tabata Sprints - Elliptical lev 2

Distance covered 600m

Pullups as per GD Day 7

Pullups as per GD Day 7
Repeat day 5

3 pullups EMOM for 14 mins

3-3-3-3-3-3-3-2f-3-3-1f-2f-f-2f
Total of 34 of 42 reps

Compared to 29 Aug 12
3-3-3-3-3-1f-3-1f-2f-1f-tried a pull instead of chins=f-2f-1f-1f
Total = 27 reps of 42 reps

So I’m disappointed that I didn’t complete the 3’s but I’m pleased I made progress - 7 more reps is still good progress I feel  .
My forearms were cramping up grrrrrrrr

Not sure whether to try again next session or drop back to 2’s and then try the 3’s again???

Some kettlebell swings to try out my new KB’s 15 @ 8kg/ 18lb, 15 @ 12kg / 26lb and 3 @ 16kg/35lb (russian swings as heavy)

Pull ups as per GD Day 6 & Pushups as per GD Pullups - Day 6

Crazy day yesterday so doubled up today

Afternoon

Pull ups as per GD Day 6

3 sets of max pull ups
@ PU rev top
4 mins rest

7-5-5 (compared to 7-5-4)

Only 1 rep but hey that still progress!

Evening

Pushups as per GD Pullups - Day 6

Max sets x 3 - at bar in rack position 6
4 mins rest

18-16-14 (compared to 15-15-12)
Mixture of elbows out and elbows in.

Extra 6 reps 

Brandx Ramona 2012-07-24 Max Powerclean, Intervals C2B pullups/burpees/DU's

Brandx Ramona via Strength Diary

2012-07-24

Max Power clean

5-5-1-1-1

5 @ 12kg
5 @ 17kg
1 @ 20kg
1 @ 24kg
1 @ 28kg / 62lb


Intervals C2B pullups/Burpees/DoubleUnders
AMRAP in 5.00
5 C2B pullups - self scaled to 3 chin ups (PU rev assisted)
10 Burpees
15 Double Unders - self scaled to tuck jumps due to logistics
Rest for 90 Secs
Repeat 4 times - Self scaled to 3 times

1=43 reps 2= 36 reps 3 = 35 reps

Look forward to repeating this one sometime to see how my oxygen handling improves as I get fitter.


Just watched the Olympic opening ceremony - great job London!

PU, Chins and Active recovery

After 4 days of absolutely nothing because of the pain (everywhere except biceps I think) I finally felt like doing something so I thought I'd work the two moves that didn't really get worked/stressed on Thursday and some elliptical just to get the blood pumping round to help recovery...

Push ups @ pin 5 x 5, 5, 5

Chin ups @ PU rev assist top x 5, 3
then tried mixed grip x 1, other way x 1 and chin up x 1

Elliptical - nice and easy lev 1 for just over 8 Minutes 1M covered.

Day E

Day E

Should be power cleans - I tried a few with empty 7kg bar and as my wrist is still mending I think I would be stupid to do anymore so decided to do some bent over barbell rows.

BB rows 5*3
w/u 5 @ 7kg
3 @ 12kg
3 @ 12kg
3 @ 12kg
3 @ 12kg
3 @ 12kg

(Yes also noted the last workout were not true sets across  - what a numpty!!)


Max chin ups 3 sets

PU rev assist at top

6 reps
4 reps
4 reps


Seemed like I didn't do masses today but I'm trying to do more over all and less cramming so stretch and foam roller will be good - I also rested yesterday due to work and normally this workout should follow the bigger one from yesterday so it actually makes sense.

Re do of Week 3 Day 3

7 weeks to get ripped program

Re do - should have been day 2 but used wrong page !!
warmup up: spealler

Prep lev 1, week 3, Day 3
Set 1

4 Chin ups - 5" from top

14 Hanging Leg Raises - 4-4-4-2 (no pause at the top)

9 Lunges with a twist - per leg - i didn't do the twist = not sure my back likes it

8 push ups - Pin 3 - 6-2

Rest 2 mins

Set 2

3 Pull ups - 1" from top - 2nd was only just, failed last rep

16 Squats

45 secs plank

8 push ups - pin 3 - 3-3-2

Rest 2 Mins

Set 3

3Chin ups - 5" from top

14 Reverse Crunches - not sure my back lies these either

16 Mountain Climbers

18 Wood Chops - 5kg ball

Rest 2 mins

Deadlifts -  3 @ 7kg, 3 @ 27kg, 5 @ 37kg, 3 @ 47kg then I became aware of my back and its awhile since I deadlift'd heavy so decided to be sensible and stoop there

 

Re do of Week 3 Day 1

I turned to walk out the kitchen May 11th 2012 and holy cow did I have pain!! Back went int spasm and brought me to my knees literally. After some physio treatment and lots of rest I eventually got over it but but have been very wary.

I managed a few push ups at pin 5 and few chin ups one day when I got chance and since being incredibly busy work wise today is the first workout I've done since then - scary or what!!

I was due to retest myself but it seemed pretty stupid to push to the max when i haven't done much in around 5 weeks!! So I decided to redo week 3 and see where I'm at.

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 1
Set 1

6 Assisted Pull ups - PU rev top - 3-2 and failed last 

8 push ups - Pin 3 - 4-3-1 

12 squats with med ball press - 5kg

14 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

12 Hanging Leg Raises - 3-3-3-3 no pause at the the and rested toes on floor between reps

8 Lunges with a twist - per leg - back felt a little tweaky

8 push ups - Pin 3 - 3-3 just-2

10 reverse crunches - being careul not to lift back off the floor as I think this is what weakened me before

Rest 2 mins

Set 3

3 chin ups - 5" from top - did one and then felt very week in the arms so when to 3" and they were pretty easy 

14 Wood chops - 5kg ball

20 marching twist

45 secs plank hold on bars

Rest 2 mins

Cardio - 10 mins - None - getting back into it so not be stupid. I think I'll know to what I've done without any extra cardio.

7 Weeks, Week 3 Day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 3
Set 1

4 Chin ups - 5" from top

14 Hanging Leg Raises - 4-4-3-3 (no pause at the top

9 Lunges with a twist - per leg

8 push ups - Pin 3 - only just made last rep - took a few breaths

Rest 2 mins

Set 2

3 Pull ups - 1" from top - 2nd was only just, failed last rep

16 Squats

45 secs plank

8 push ups - pin 3 - 4-3-1

Rest 2 Mins

Set 3

3Chin ups - 5" from top

14 Reverse Crunches

16 Mountain Climbers

18 Wood Chops - 5kg ball

Rest 2 mins

Cardio - 10 mins - None - short on time so skipped it.

Notes:- my body is really beginning to look better - actual muscles are noticeable is lots of places ;) its awesome!

7 Weeks, Week 3, Day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Week 2 Day 2
Set 1

12 Hanging leg raises - 2-1-2-2-2-2-1

8 lunges  with a twist per leg

9 push ups - Pin 3 

12 Ins and Outs

Rest 2 Mins

Set 2

3 Pull ups - 1" down

8 push ups - Pin 3 - 6-2

14 Squats with ball press - 5kg ball

16 Mountain Climbers - on PU bars - PR

Rest 2 mins

Set 3

3 chin ups = PU rev 5" from top - only just on last rep

16 wood chop - 5kg ball

20 Marching twist

12 Squats

Rest 2 mins

Cardio - 10 mins - Elliptical Prog 5. Total distance 1.45M - Ave speed 8-9

7 Weeks, Week 3, Day 1

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 1
Set 1

6 Assisted Pull ups - PU rev top - not quite on the last one

8 push ups - Pin 3 - only just made last rep - very shaky

12 squats with med ball press - 5kg

14 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

12 Hanging Leg Raises - 3-2-2-2-2-1

8 Lunges with a twist - per leg

8 push ups - Pin 3 - 4-2-2

10 reverse crunches

Rest 2 mins

Set 3

3 chin ups - 5" from top - just made it

14 Wood chops - 5kg ball

20 marching twist

45 secs plank hold on bars

Rest 2 mins

Cardio - 10 mins - None - only had 6 hours sleep so skipped it

7 weeks, Week 2 Day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 3
Set 1

8 push ups - Pin 3 - only only just made last rep

11 Squats

30 Secs plank - on pu bars

6 Assisted Chin ups - PU rev -  2" down

Rest 2 mins

Set 2

8 push ups - Pin 3 - took a few breaths, last 2 were shaky but got there

8 Lunges with a twist - per leg

2 pull ups - 2" down last rep failed so did another

10 In and Outs

Rest 2 mins

Set 3

14 wood chops - 5kg ball

20 Marching twist

12 Mountain Climbers - on pu bars

12 Jumping jacks

Rest 2 mins

Cardio - 10 mins - I did Deadlifts instead as per 531

w/u 5 @ 17kg, 5 @ 27kg, 3 @ 33kg

5 @ 35kg, 5 @ 40kg, 5 @ 47kg