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
yadmit's journal
Moderators: Ironman, Jungledoc, parth, stuward
Week Three - Day One
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
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
Week Three - Day Two
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
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
Birthday Workout
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
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
Week Four - Day One
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
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
Week Four - Day Two
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
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
Week Four - Day Three
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
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
Week Five - Day One
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
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
Week Five - Day Three
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
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
Week Six - Day One
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
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
Week Six - Day Two
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
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
Week Six - Day Three
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
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
Week Seven - Day One
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
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
Week Seven - Day Two
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
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
Week Seven - Day Three
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
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
