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Posted: Fri Aug 15, 2008 10:11 am
by yadmit
Darn Good Deadlift Day

For me, anyway...

About a year ago I did a bunch to see what I could lift. I'm a smidge above that.

Here's what happened:

Warmed up and then lifted heavy things

135x10x2/225x5/275x2/295x1/315x1(PR)!/320 (miss) tried again, no luck/225x5/135x10

Oh, I did my 12 burps too.

I seem to recall having more of a challenge recovering in my rest period last time than this time. I took three minutes between sets. They felt fast.

On the 320 my back started to round, but I did get the thing off the ground a few inches. Gave it another go and my legs were telling me this just wasn't gonna happen.

Now, the PR is only three pounds, but damn, I don't care.

Only 786 pounds to beat the apparent world record.


Posted: Mon Aug 18, 2008 10:32 am
by yadmit
Fiddlin' Three

Start: 7:17am
Finish: 8:30am

Warm Up: Five minutes on the treadmill

Farmer Walks: 60lbsx1x3
BO BB Rows: 70x15/14/9
Alternating One Arm BB Press: 55x15/20/20
Medicine Ball Slams: 13.2x20x3
Medicine Ball Squat Throws: 8.8x15x3
Burpees: 10/5
Ball Toss/Catch: 4.4x15x3
Planks: 60s/30s/30s

Cardio: Treadmill - one minute warm up. I alternated one minute at 3.5mph with one minute 5mph. Total eleven minutes followed with a three minute cool down.

Stretched for six minutes after.


Fiddlin' Four

Posted: Fri Aug 22, 2008 10:06 am
by yadmit
Start: 7:20am
Finish: 8:15am

Warm Up: Five minutes on the cross trainer

Chins: 10/3/2
Waiter Walks: (LH)20x1/(RH)20x1/(LH)25x1/(RH)25x1
Alternating One Arm BB Press: 60x20x3
Medicine Ball Slams: 13.2x20x3
Medicine Ball OH Squat: 8x15x3
Medicine Ball Two Arm Wall Throws: 4.4x20/6x20x2
Burpees: 10/7

Thoughts: I followed with ten minutes of stretching and foam roller. I did drop a few things for time.

I'm thinking of making Friday a Squat day.


Squat Day

Posted: Fri Aug 22, 2008 10:07 am
by yadmit
Start: 7:21am
Finish: 8:17am

Warm Up: Five minutes on a recumbent bike

Squats: 45x10/95x10/115x5/135x3/155x2/175x3/195x1/205x1/155x5/115x6

Burpees: 9+10

Hyperextensions: BWx10x3

Thoughts: Good today. I feel now as though I could have lifted more, but at the time the reps were hard. I may have been able to push 210, but wasn't going to risk it.

Followed with six minutes of stretching and foam roller.

Weight this morning was 180.6.


Tim's Beach Playground Workout 08/25/08

Posted: Tue Aug 26, 2008 8:59 am
by yadmit
Here's what I did yesterday

Burpees: 11

Chins: 5/5/5
Bulgarian Split Squats: 10/10/10

Chins: 5/5/5
Step Ups: 10/10/10

Burpees: 11

I did this at a playground at a beach... got a few odds looks, but... whatever... ha...

Posted: Wed Aug 27, 2008 6:53 pm
by yadmit
Bench & Row Day

Start: 10:33am
Finish: 11:27am

Warm Up: Five minutes on the treadmill and rotator cuff stuff

BO Rows: 30x10/50x10/100x5/115x3/125x1/150x3*

Bench Press: 45x10/95x10/115x5/135x3/155x1/175x1**

Burpees: 12/12***

Thoughts: *did four, but I was losing form. Counted as three.

**Not pretty at all. Got it up. It's amazing what thoughts will run through your head when you are under a bar and the possibility of it not going up is there.

***I had a 90 second rest between sets. My legs on the last couple of reps were getting pretty bagged. I wasn't jumping quite as high as the first couple of reps!

I followed with seven minutes of stretching and foam roller work.


Cardio Day

Posted: Thu Aug 28, 2008 12:01 pm
by yadmit
I have a goal... it may not be lofty to some, but to me it kinda is.

I used to run a six minute mile in grade nine. That was many years ago, and six minutes wasn't a lot then, really... but at least I completed it. Today, a six minute mile is out of the question, for now, anyway.

I want to complete 5k in a short period of time. Not sure on a goal time yet, but my first goal is to do it non-stop running.

Here's how today panned out on the treadmill:

Distance: 3.1 miles
Time: 42:10 - this included a five minute walking warm up. I alternated 3.5mph walk with a 5.5mph run. I am pleased to report it was mostly running today.

HR: top was 145bpm

With a four minute cool down my total distance was 3.31 miles. I burned 435 calories.

I followed that mess up with 13/12 burpees and medicine ball slams (11lbx20x3) and some stretching.

We'll see what my knees think of today tomorrow.


Press & Chins

Posted: Fri Aug 29, 2008 12:42 pm
by yadmit
Start: 8:33am
Finish: 9:28am

Warm Up: Five minutes on the treadmill and rotator cuff stuff

Chins*: BW-140x10/BW-100x10/BW-80x5/BW-60x3/BW-30x1/BWx8

OH Press: 40x10/90x8/95x5/100x3/105x1/110x3

Burpees**: 13/10/3

Thoughts: My weight on the gym scale was 183 pounds.

*Warm ups were pull ups as the assisted machine is awkward with an underhand grip

**Two minute rest

Followed with 7:30 of stretching and foam roller.

I think I am ready for the 5x5 as I will ever be.

My hips are feeling a little sore from yesterdays attempt at a run. Combine that with the leg tiredness and that's why the burps were broken up into three sets.


Week One - Day One

Posted: Mon Sep 01, 2008 3:20 pm
by yadmit
Start: 12:10pm
Finish: 1:17pm

Warm Up: Twelve burpees

Squat: 55x8/105x5/120x4/135x3/160x5x5

Bench Press: 50x8/100x5/115x5/130x5/140x5/150x5*

BO Row: 45x8/90x5/100x5/115x5/125x5/135x5

Burps: 10/7


* I may have to up the weight slowly here, or be careful on getting to the allotted amount of reps.

Did only a few minutes of stretching as I had to run...

Overall, good first day!


Well, what a donkey kicking today was....

Posted: Wed Sep 03, 2008 10:47 am
by yadmit
Week One - Day Two

Start: 7:13am
Finish: 8:46am

Warm Ups: Eleven Burpees

Squat: 45x8/90x5/105x4/120x3/140x5x5

DL: 80x8/160x5/185x4/210x3/245x5x5*

Press: 35x8/95x5x5

Chins: BW-100x8/BW-10x5x5

Thoughts: Weight this morning was 181.6 (I used 180 for the chins).

This takes a long time. I may drop some warm ups to accommodate shortening the routine. I see this only being a challenge on this particular portion of the routine.

*Really need to watch form on the way down. My back was rounding on the last couple of reps.

**The last rep on the last two sets were 4.5. :)


Week One - Day Three

Posted: Fri Sep 05, 2008 10:36 am
by yadmit
Start: 7:20am
Finish: 8:32am

Warm Up: Eleven burpees

Squat: 60x8/120x5/135x5/155x5/165x5/180x5

Bench: 45x8/85x4/100x4/110x3/130x5x5

Row: 40x8/80x5/90x4/100x3/120x5x5

Burps: 11/11

Thoughts: Nine minutes of stretching and roller. I can see the burps being an issue and difficult to fit in. For some reason 99 sounds harder then 100. Guess we'll see.


Cardio Day

Posted: Sun Sep 07, 2008 1:15 pm
by yadmit
I started with 15 burpees to get some outta the way.

Ran 1.5 miles starting at 5.0 and up to 5.5 then walked for two and a half minutes.

I varied walking and running for the duration of the total distance hitting a top running speed of 6.5.

I completed the 3.1 miles (5k) in 38.01. That's down about four minutes from last time.

After a cool down:

Total Distance: 3.37 miles
Total Calories: 443
Total Time: 43.02

Followed that with:

Burpees: 10/10
Medicine Ball Slams: 13.2lbsx25x3

Stretched for about three minutes after.


Week Two - Day One

Posted: Mon Sep 08, 2008 10:40 am
by yadmit
Start: 7:20am
Finish: 8:25am

Warm Up: twelve burpees

Squat: 50x8/100x5/115x4/130x3/155x5x5

Bench Press: 50x8/100x5/115x5/130x5/140x5/150x5

Rows: 40x8/85x5/95x5/105x5/115x5/125x5

Burps: 12/12

Thoughts: Weight this morning was 181.4 pounds. Burps were tough today. I did 5k on the treadmill yesterday and then the squats today. Whew....

Followed with 5:30 of stretching.


Week Two - Day Two

Posted: Wed Sep 10, 2008 11:43 am
by yadmit
Start: 7:15am
Finish: 8:40am

Warm Up: burpees - 12 (finish these later)

Squats: 45x5/90x5/100x4/115x3/135 x5x5
Deads: 80x8/160x5/260x5(whoops)/ 240x5x4
OH Press: 30x10/95x5x5
Chins: 181(BW)x5x5

Thoughts: Got all the chins. DAMN! Made an oops on the first set of work Deads. I lifted it and thought there is no way I'm gonna get 5x5 of these... so... I recounted and realized I'd added an extra 20 pounds. Got the set done, but wasn't going to do four more.

Six minutes of stretching and foam roller to follow.


Week Two - Day Three

Posted: Fri Sep 12, 2008 1:55 pm
by yadmit
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).