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 Post subject: Week Two - Day Three
PostPosted: Fri Sep 12, 2008 1:55 pm 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 1030am
Finish: 1144am

Warm Up: Burpees - 12

Squat: 60x8/115x5/130x5/150x5/160x5/175x5*
Bench: 45x5/85x5/100x4/110x3/130x5x5
Row: 35x8/75x5/85x4/95x3/110x5x5

Burps: 13+15+above=40

Thoughts: *The last one was a little shaky.

I followed with about eight minutes of stretching and foam roller.

I gotta say, the Bench and the Rows seemed easy (relatively speaking).

t

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 Post subject: Week Three - Day One
PostPosted: Mon Sep 15, 2008 10:49 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:14am
Finish: 8:22am

Warm Up: Burps - 13

Squat: 55x8/105x5/120x4/135x3/160x5x5
Bench: 50x8/100x5/115x5/130x5/145x5/155x5
Row: 45x8/85x5/100x5/110x5/120x5/130x5

SS:
Burps: 10x3
Medicine Ball Slams: 11lbx10x3

Thoughts: My weight this morning was 183. A weekend of carbs with my son's birthday... it invovled pizza, some ice cream... and probably things I shouldn't be eating. Oh well.

Followed with seven minutes of stretching and foam roller.

The burps are getting tough when included with my workout.

t

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 Post subject: Week Three - Day Two
PostPosted: Wed Sep 17, 2008 10:41 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:12am
Finish: 8:40am

Warm Up: Ten Burpees (the rest later today)

Squat: 45x8/90x5/100x5/115x3/135x5x5
DL: 135x10/245x5x5
OH Press: 65x10/95x5x5
Chins: 180x5x5

Thoughts: I followed with a bit of stretching.

Also learned today I will be taking a Kettlebell class so I can teach others how to use the little gems!

t

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Always tie up your shoes.


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 Post subject: Birthday Workout
PostPosted: Fri Sep 19, 2008 11:19 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Week Three - Day Three

Start: 7:15am
Finish: 8:17am

Warm Up: Rotator cuff stuff and 12 burps

Squats: 60x8/120x5/135x5/155x5/165x5/180x5
BP: 45x8/90x5/100x4/115x3/135x5x5
Rows: 40x8/75x5/85x4/100x3/115x5x5

Thoughts: Finished the rest of the burps between sets of rows...

t

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 Post subject: Week Four - Day One
PostPosted: Mon Sep 22, 2008 10:51 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:13am
Finish: 8:29am

Warm Up: Rotator cuff stuff and ten burpees

Squats: 55x8/105x5/120x4/135x3/160x5x5
Bench: 55x8/105x5/120x5/135x5/150x5/160x5*
Row: 45x8/90x5/100x5/115x5/125x5/135x5

Thoughts: *I probably didn't go as low on the last couple of reps as I should have.

Finished the remaing 40 burpees in between a couple sets of rows and the rest after.

Followed with nine minutes of stretching and foam roller.

t

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 Post subject: Week Four - Day Two
PostPosted: Wed Sep 24, 2008 10:48 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:10am
Finish: 8:46am

Warm Up: Burpees - 13 (the rest later today)

Squat: 45x8/90x5/100x4/115x3/135x5x5
DL: 135x8/225x3/250x5x5
PR: 45x8/95x5x5
Chin: 182x5x5

Thoughts: I had some guy walk right behind me when I was doing DLs... threw off my flow for a set. Numbskull...

My shoulder is still a bit sore, but not too bad. We'll see how it feels later today.

I'll finish my burpees later... only 39 to go.

t

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Always tie up your shoes.


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 Post subject: Week Four - Day Three
PostPosted: Fri Sep 26, 2008 10:55 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:15am
Finish: 8:30am

Warm Up: Twelve Burpees

Squat: 60x8/120x5/140x5/155x5/170x5/185x5
Bench: 45x8/90x5/105x4/120x3/140x5x5
Row: 40x8/80x5/90x4/100x3/120x5x5

Burps: (rest of 'em) 10/10/6/6/10

Thoughts: Eight minutes of stretching after. Good today. Focused on the correct muscle group for the bench as the last few times I think I was using more shoulders than chest.

t

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Always tie up your shoes.


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 Post subject: Week Five - Day One
PostPosted: Mon Sep 29, 2008 10:37 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:14am
Finish: 8:27am

Warm Up: twelve burpees

Squat: 50x8/110x5/115x4/130x3/150x3x3
Bench: 50x8/100x5/115x5/130x4/140x3/150x3
Row: 40x8/85x5/95x5/105x5/115x5/125x5
------
SS:
Burps:10x3
Medicine Ball Wall Throw: 8lbsx10x3
Two Hand KB Swing: 25lbsx10x3
------
Burpees: 10/5

Thoughts: Followed with ten minutes of stretching and foam roller. Good day, today.

t

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Always tie up your shoes.


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 Post subject: Week Five - Day Three
PostPosted: Sat Oct 04, 2008 11:21 am 
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Associate Member
Associate Member

Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 8:14am
Finish: 9:20am

Warm Up: Twelve burpees

Squat: 55x8/110x5/130x5/145x4/155x3/170x3
Bench: 45x8/85x5/100x4/110x3/130x3x3
Row: 35x8/75x5/85x4/95x3/110x3x3

SS:
Burpees: 10x5
Ball Slams (5kg): 10x5

Thoughts: Followed with ten minutes of stretching and foam roller. Back to heavier weights next week.

Did Friday today, due to an event I attended yesterday.

t

_________________
Always tie up your shoes.


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 Post subject: Week Six - Day One
PostPosted: Mon Oct 06, 2008 10:51 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:12am
Finish: 8:27am

Warm Up: Burpees 5x3 with thirty seconds rest between

Squat: 55x8/105x6/120x4/135x3/150x1/160x3x3
Bench: 55x8/105x6/120x4/135x3/150x1/160x3
Row: 45x8/90x5/100x4/115x3/125x3/135x3
---
SS:
Burpees: 10x5
Medicine Ball Wall Throws: 8.8x10x5

Thoughts: Twelve minutes of stretching and foam roller followed.

Good day, but the knot in my shoulder/back is still there. We'll see how it does Wednesday on Dead day.

t

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Always tie up your shoes.


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 Post subject: Week Six - Day Two
PostPosted: Wed Oct 08, 2008 10:33 am 
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Associate Member
Associate Member

Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:12am
Finish: 8:30am

Warm Up: Burps - 6/6/6

Squat: 45x8/90x6/105x4/120x3/130x1/140x3x3
Dead: 135x10/250x3x3
Press: 45x10/95x3x3
Chins: 185x3x3
----
SS:
Burps: 6x6
Medicine Ball Slams: 11lbsx6x6

Thoughts: I followed with eight minutes of stretching and foam roller. I will do the final six burps later tonight. I somehow miscounted. Surprise.

t

_________________
Always tie up your shoes.


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 Post subject: Week Six - Day Three
PostPosted: Fri Oct 10, 2008 10:54 am 
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Associate Member
Associate Member

Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:20am
Finish: 8:37am

Warm Up: Burps 6/6/6

Squat: 60x8/120x5/140x4/155x3/170x1/185x3
BP: 45x8/90x6/105x4/120x3/130x1/140x3x3
BO Row: 40x8/80x6/90x4/100x3/110x1/120x3x3
---
SS:
Burpees: 5x10
Medicine Ball Slams: 11lbsx10x5

Thoughts: I followed with eleven minutes of stretching and foam roller.

Good today. A big sweat thanks to the superset at the end.

t

_________________
Always tie up your shoes.


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 Post subject: Week Seven - Day One
PostPosted: Mon Oct 13, 2008 3:11 pm 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
It's Thanksgiving Monday here in Canada. Many folk must be feeling guilty of too many carbs over the last few days (myself included). They gym is open for four hours today and it was busy. Wow.

Start: 12:06pm
Finish: 1:16pm

Warm Up: Burpees 8/7/7

Squat: 55x8/110x6/125x4/140x3/155x1/165x3x3
BP: 55x8/110x5/125x4/140x3/155x3/165x3*
Row: 45x8/90x5/105x4/120x3/130x3/140x3
----
SS:
Burpees: 7x7
Medicine Ball Wall Throws: 8lbsx7x7

Thoughts: * Could have/should have gone lower on the last rep on the last set. I was a little leery on it, though.

Good sweat today. It really amped up with the superset.

Seven minutes of stretching afterward.

t

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Always tie up your shoes.


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 Post subject: Week Seven - Day Two
PostPosted: Wed Oct 15, 2008 11:14 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:15am
Finish: 8:55am

Warm Up: Burpees 10/6/7

Squat: 45x8/90x6/105x4/120x3/130x1/140x3x3
DL: 85x8/170x6/190x4/215x3/235x1/255x3x3
OH Press: 30x8/65x6/70x4/80x3/90x1/95x3x3
Chins: BW+10(192)x3x3
Burpees: 10x5

Thoughts: My weight prior to entering the gym was 180.2. After breakfast, clothes and shoes I was 182 according to the gym scale. That is the weight I used on the chins.

This took a long time today. I did more warm ups this time on the DL.

I followed this with twelve minutes of stretching and foam roller.

t

_________________
Always tie up your shoes.


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 Post subject: Week Seven - Day Three
PostPosted: Fri Oct 17, 2008 10:56 am 
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Associate Member
Associate Member

Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:20am
Finish: 8:47am

Warm Up: Burpees 5/5/5

Squat: 65x8/125x5/145x4/160x3/175x3/190x3
Bench: 50x8/95x6/110x5/125x3/135x1/145x3x3
BO Row: 40x8/85x6/95x4/105x3/115x1/125x3
Burpees: 12 sets of five
Arm Blaster: 30lbsx10/35lbsx10x2

Thoughts: Followed this with 13 minutes of stretching and foam roller.

Another week in the books!

t

_________________
Always tie up your shoes.


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