Warm up: Row 1k
Began Chesty; Only finished the Bench Press/Pull-Ups.
Maybe it was the heat, maybe it was the fact it was 10 pm and I hadn’t eaten anything all day except a bowl of cereal.
…or maybe I’ll stop making excuses like a little girl and grow a pair.
1k Row warm up then…
Two for one;
7 Rounds
205# Dead Lift
Run 400m
27:00
Rest Day? We don’t need no stinking rest day!
Actually, just wanted to work on some of my weak areas… which is like… all of them. =)
Warm up with a 1k row, 3:56. Sub 4 minute, I’ll take it.
Bench Press:
10×100
8×115
6×135
4×155
8×115
40 pull-ups
20 GHD sit-ups
Cooled down by running a mile, 10:21. That’s 3:38 off my time from yesterday. To bad I can’t keep progressing at that pace. I’d be doing sub 4 minute miles by the weekend!
Back on the wagon. Will be doing CF WOD’s as much as I can with a little bit of personal modifications to taylor it to my goals, but this will be more adding to than modifying the workout. I would like to get in some more running and upper body work.
Warm up today was 1k row (4:02) and a 1 mile run on the new treadmill (13:59 ) and a few sit-ups, pull-ups, dips, etc. to get the blood flowing.
Then:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP- 95-95-95-100-105
PP- 95-105-105-105-115
PJ- 95-100-105-115-125
Rowed 1k for a warm up and then ran 1.5 miles. Working back into it. Not quite ready for the tabata workout on Tuesday, but we’re going to give it a go!
Not sure why it seems so hard to be disciplined about this… I used to love to come out to the garage and workout. Now it’s like I have no motivation whatsoever. Buggers…
Deadlift 15-12-9 @ #185
Row 1k
Ooops, got a little off track…
Squats: 18-15-12
Row 1k
Got back in the gym last night for a very light workout. I had been very hit and miss for the last couple of months, but am hoping that this is the beginning of a more regular routine.
Rowed 1500m, 6 minutes flat.
Bench Press 190 routine.
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Hahahahahahaha… Yeah right!!!!
So here’s what I did….
30 Overhead squats
30 Sit-ups
30 Back Extensions
30 Pull-ups
30 Ring Dips
1k Row
Then bench press
12×110
12×110
10×115
8×125
8×125
10×115
Time: 41:30
Row 1k: 3:47 new PR!
Bench press week four, day two, 180 level.
3×155
3×160
3×165
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