Upper Body

Registered for the crossfit open today, mainly for fun.

Chest Supported Row
120x8
150x8
170x8
200x7

Mixed Grip Pullups - 12, 10, 9

Lying Cable Reverse Fly - 10x12, 20x10, 10

Grey Band Pushdowns - 22, 15, 11

Legs

Decided to tackled a high rep leg day as I was strapped for time, they hurt like hell though.

5 Rounds, untimed
5 Travelling Lunges - 65s
8 Glute Ham Raises

Back Squats - 3x15.....135

May not look like much, but shit that burned.  The lunges were decently heavy but almost all continuous, the glute ham raises really hit the hamstrings hard, I rested as needed between rounds because I don't think GHR are something that should have a timed element to them.  3 sets of 15 back squats, well, that just hurts just as much physically as it does mentally.  They were hamstring to calf this time.

Upper Body

I knew my arms and chest would have less strength to them from yesterday, 60 pushups and burpees and swings is going to tire your chest and shoulders, but I was heading to the gym so decided to continue my program, chest and biceps day.

DB Bench Press
65sx10
70sx10
75sx10
80xs8

21 Style Dips
7-7-3, 4-4-4, 4-4-4

Tension DB Flies
40sx10
42sx10
45sx10

Preacher Curl - 50x10, 70x10, 10

For the bench press I placed a 25 pound plate under the one end to make it a slight decline, said to work the chest more and take some of the stress off of the shoulders, I didn't notice a difference.  The dips surprised me at first.  21 style is simple, the first number is the top half, the second is the bottom half, and the third is a full range of motion.  When I tried 7 for each portion I could only muster 3 at the end, so I dropped to 4 and it was rightfully difficult but completed at each stage.  Good workout!

Conditioning

Conditioning workout with the girlfriend today, I may have gone a bit slower than I could have but the workout was flipping tough as hell anyways.  Also I haven't done much in the way of conditioning recently.

3 Rounds for time
20 Jump Lunges (20 per leg)
20 KB Russian Swings - 24 kg
20 Burpees
20 Box Jumps - 24 inches
20 Pushups
20 Calories on Rower
20 Mountain Climbers (20 per leg)
20 Situps
Time was around 32 minutes

The pushups, the situps, the mountain climbers and the swings a bit weren't too overwhelming, the burpees and box jumps and jump lunges and row sucked more.  It was fun to workout with someone for a change, and this left us both flat on our ass it was pure conditioning, with the legs coming in second for overall pain level.  Fun workout!

Upper Body

Legs were good and sore after that goodlife workout.

Rack DB Rows
65x8
75x8
80x8
85x8

Pulldowns
120x10
140x10
150x10

BO Supported Reverse Flies - 22sx10, 25x10, 10

V-Bar Pushdowns - 3x12...50

Legs

Leg days suck, but I was excited for today, first legs only day in a while and I was at a new gym with the gf, I knew I wouldn't be as strong but wanted to test it a bit anyways.

Front Squats
135x5
185x3
205x3
225x3
225x3

Deadlifts (resetting)
225x3
315x3
365x2
415x1

Hack Squats
90x5
140x5
140x5

Leg Extension - 120x12, 140x12, 160x12

The front squats did feel harder, 225 was pretty heavy for a triple but that's still not too bad.  The deadlifts were with a bar with rougher knurling, but fatter.  I was not using straps but decided to go for a heavy single, I made very big jumps in weight, and 415 is only 10 pounds off my pr of that style so I'm happy with that.  The hack squat machine was alright, I figure my usual gym doesn't have one so why not.  I also ended with some box jumps on the highest box they had, looked maybe 40 inches not sure, but it was easy.

Upper Body

Decided to go back to my older program, the full body ones are fun, but these might be a bit more productive for me at the moment.  However, if I do see a crossfit workout or something I want to try that wouldn't normally fit in with this program, I'll just do it.

Incline DB Bench Press
65sx8
75sx8
80sx8
90sx5 (flat)

Cable Flies
60x10
80x10
90x8

Plate Pushups - 20, 15, 13

Cable Curls - 80x10, 100x10, 110x8

My bench got stolen when I walked away before my last set, so I grabbed the 90s and went to a flat one.

Full Body

No not a birthday workout, that's still to come, today just random stuff.

DB Goblet Squats
50x10
65x10
75x10
85x10
95x10

Handstand Pushups - 15, 10, 10

Underhand Pulldowns
120x8
140x8
160x8
180x6

Legs Elevated Situps - 20, 15, 10

I haven't done goblet squats much but they are a great exercise, only the last two sets were really challenging and all were continious, but on top of my legs I really feel my core activating to keep me stable, it's great.  15 handstand pushups is a pr.

Full Body

No I did not go awol again, the workouts I did were minor enough I didn't bother posting, this was a regular gym workout however.

Deadlifts (reset each rep)
225x3
275x3
315x3
335x3

Incline DB Bench Press
65sx10
75sx10
80sx8

Pullups - 12, 12, 10

While each set was hard in it's own right, today was more of a get me back into weights kind of day, felt awesome the day before I turn a quarter of a century year old.

Upper Body and abs

Very high rep day today.

Incline DB Bench Press - 3x20....50s

Cable Row - 3x20....100

Military Press - 65x20, 65x16

Underhand Pulldowns - 80x20, 100x20

Russian Plate Twist - 3x15....35 lb plate

Pretty big muscle pump from this one, don't normally do sets of 20 in a set, pretty much every one had me fighting through the burn.

Full Body

While this is my first post in a while, it isn't my first workout.  Not that what I did was a whole workout, just not enough to bother posting here.  Lots and lots of pushups though.

Superset
Leg Extension - 155x15, 170x12, 200x10, 200x10
DB Travelling Lunges - 45sx10, 8, 8, 7 (per leg)

Bench Press
135x10
185x5
195x5
215x2
225x2(a)

Chinups - 15, 9, 8

That leg pairing hurt, they were very swollen after that one it was not fun.  The bench press was actually a bit of a milestone, kind of in the sense that I two plates a side on regular, but last time I went over 200 pounds on bench was when I hurt my elbow, an injury that took me several months to recover from.  I didn't feel a thing, I'm not sure if my spotter helped me on the second rep, so because I can't say for sure I'll put that it was assisted.  I'm happy with the first set of chinups, 15 is a good number but they were also continious, had I went to utter failure I maybe could have broken my record and got 18.

Conditioning

Decided to try and tackle DT today, a crossfit classic and hero workout.  Looking at it I figured it to be mainly forearm fatiguing, and it was but my lungs and shoulders also took a hit.

DT
5 Rounds for time
12 Deadlifts - 155
9 Hang Power Cleans - 155
6 Push Jerks - 155
Time: 19:36

The time feels slow but it was a tough workout for sure.  I tried to do as little extra reps as possible, so on a few rounds I did 11 deadlifts then rested a bit for the cleans, knowing the first rep would be a deadlift, I could then go right into the cleans, I used a similar technique for the push jerks which more or less worked.  A video of the workout will be uploaded to my youtube shortly, the time posted there is wrong though.

http://www.youtube.com/watch?v=tySsDyz65CE&list=UUY76daDPRwJx9guouwnll4A&index=1

There is round 1 and 5, this was also my 4th day in a row of working, working my lower body in the previous 2 and upper body in all 3, maybe tomorrow should be a rest day.

Upper Body

Was a tad sore, but decided some high rep upper body stuff wouldn't hurt.

Pushups - 40, 21, 20

Chinups - 15, 10, 9

Dips - 20, 18, 14

Inverted Rows - 12, 10, 8

Those pushups dropped quick, I made sure I kept good solid form, I am fairly happy with everything my arms got a wicked pump from this.

Full Body

For some reason when I take a few days off then workout again my back gets really stiff, I need to keep moving around to keep it loosened I suppose, I had to be wary this workout.

Power Snatch (touch and go)
95x5
115x5
120x5
125x4 (4th rep being a pressout)

Rack Jerk
95x5
135x5
155x3
185x2

100 Travelling Lunges holding 40s - untimed but moved fast

I think I more lost concentration on the 4th rep on the power snatch at 125, it was definately doable had I given it more of a chance.  I haven't done rack jerks really before, which for anyone who isn't sure is just a push jerk but with the bar on your back instead, as if you were doing a back squat.  I wanted to try it, see how it felt as many say it's better for getting more weight then the regular version.  I didn't go for a 1rm, but 185 did feel pretty easy.  Lowering it to my back would get uncomfortable as the weight goes up so I'd need the option of dropping.  The lunges was broken into 5 sets, good workout.

Full Body

Worked out with the gf again today, at her gym this time.

DB Bench Press
65sx6
75sx6
85sx6
95sx4

Weighted Neutral Pullups
Bwx10
then 3x5 at 50 pounds

Front Squats with fat bar (from floor)
135x5
155x5
185x5

Then some ab machine thing and a bunch of pushups.

Fat bars were the only style this gym had, it would make olympic lifts impossible at this gym, at least going heavy on them the clean I had to do for the front squat (which was just to do front squats again) was wayyyy harder than it should at have been at 185.  Still nice gym though.