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  • RebuildingHusbandRebuildingHusband Southern USASilver Member Posts: 1,953
    Started phase 2 of my workout program. This phase is all circuit work with tempo. 0445 today was 8 circuits of:

    Bench press - 3:0:2:1 - 8x95
    Barbell row - 3:0:1:1 - 8x95
    Incline DB fly - 3:0:1:1 - 8x20s
    DB pull over - 3:0:1:1 - 10x30
    Bicycle crunch - 1:0:1:0 - 12

    I've never done anything like this before. It's gonna take some getting used to but I can see it being a very good change of pace. 

    I also added in about 10 minutes of hip thrusters/mattress cardio when I got home. 
    give a shit and try, or go be miserable by yourself - AlphaBelle
    TenneeBeatrice
  • DaddyOhDaddyOh CTGold Men Posts: 1,589
    Doing 100burpees. Hoping for sub 6 min.
    "How vain it is to sit down and write when you have not stood up to live."
    TenneeRebuildingHusbandBeatrice
  • DaddyOhDaddyOh CTGold Men Posts: 1,589
    DaddyOh said:
    Doing 100burpees. Hoping for sub 6 min.
    What was I thinking??? My first try was 8:13. There's no way I can shave off 2 min. My time today...7:52. 

    Damn. 
    "How vain it is to sit down and write when you have not stood up to live."
  • IrishGypsyIrishGypsy UKSilver Member Posts: 407
    The 5am rises have recommenced. T-25, followed by 10-15 mins of 12kg weights (although I can safely lift my barbell with 40kg on it for 10reps of slow curls).

    DOMS are back in town, but it feels good. Like I've missed it.
    IMG_20161208_053946.jpg
    4160 x 2340 - 2M
    TenneeDaddyOh
  • TenneeTennee Next Stop: AwesomevilleSilver Member Posts: 5,963
    edited December 8
    DaddyOh said:
    DaddyOh said:
    Doing 100burpees. Hoping for sub 6 min.
    What was I thinking??? My first try was 8:13. There's no way I can shave off 2 min. My time today...7:52. 

    Damn. 
    Baseline established.  Now go beat the crap out of it.   GRRRRRRRRRRRRRRRRRRRRRRR

    See?  Paradigm shift achieved - and its not even noon yet. 
    "Fall down seven times, stand up eight"  Japanese Proverb

    How will you live well today?
    DaddyOh
  • ozzyozzy TX USAGold Men Posts: 996
    Deadlift Warmup
    500m Row

    --------------------------------
    3 rounds

    10 DL Toe Touches
    10 Burpees
    10 Supermans
    --------------------------------

    500m Row

    Roll out low back and hamstrings
    A: Deadlift (Find 1RM)
    B: Metcon (Time)
    2K Row for time

    My results:
    Deadlift.   205 lbs !  
    Row time 8:43 / 2000m





    Tennee
  • DaddyOhDaddyOh CTGold Men Posts: 1,589
    50 pull ups 
    400 m run
    21 65lbs thrusters
    800 m run
    21 thrusters 
    400 m run
    50 pull ups. 

    Did it just under 14min

    "How vain it is to sit down and write when you have not stood up to live."
    Tennee
  • DaddyOhDaddyOh CTGold Men Posts: 1,589
    @ozzy the row is the devil.

    In the 2000m you can't blow your wad early. My tip, focus on your legs, your breathing, and the split second break you have during the chain retracting. 

    My my goal is sub 8. I'm almost there 
    "How vain it is to sit down and write when you have not stood up to live."
    Tennee
  • ozzyozzy TX USAGold Men Posts: 996
    DaddyOh said:
    @ozzy the row is the devil.

    In the 2000m you can't blow your wad early. My tip, focus on your legs, your breathing, and the split second break you have during the chain retracting. 

    My my goal is sub 8. I'm almost there 
    Yeah, it will gas you out in no time.  I started with around 1:50/500m pace, which only lasted about 4-500m, by the end I was at 2:17/500 or worse.  

    Plus, I had already rowed 1000m for the warmup, so that was enough rowing for a day. :sweat_smile:
      
    The Rx+ was 5000m rowing, only a couple takers in the whole place for that one, no thanks! 





    DaddyOhTennee
  • ozzyozzy TX USAGold Men Posts: 996
    TEAMWORK FRIDAY!
    Chipper Warm Up 2
    500m Row

    3 Rounds:
    12 - Pushups
    12- Ab mat Situps
    12- Mt Climbers

    Stretch and Roll out
    Metcon (Time)
    100- HR Pushups
    200- Situps
    300- Squats
    25 rep limit

    This was thankfully split with a partner, so one person did x reps and then switched to the other person, with a limit of 25 reps at a time before switching.  So between us we had to do 100/200/300, not that many reps each. 
    Our time 19:47 :sweat:




    forestleafTenneeBeatriceDaddyOh
  • CavemanCaveman In my cave down the blockMember Posts: 64
    My current situation is a broken bone on one of my hands (I don't know how to post a pic). Guess I'll be doing a bunch of one arm lifts until I'm healed.

  • RayRay Northwest USASilver Member Posts: 615
    Having to unload the barbell and rack the weights after a huge deadlift workout is almost soul crushing.
    TenneeDaddyOhRorschach
  • ozzyozzy TX USAGold Men Posts: 996
    Squat Warmup
    WARM UP

    750m Row
    3 Rounds:
    10 - Squat Jumps
    10 - D/L Toe Touches
    10 - Supermans
    10 - Deep Lunges (Total)

    Roll out legs and low back!
    MEN: Back Squat (5x5  @ +5lbs last % weight or 80%)
    WOMEN: Back Squat (5x3 @ + 5lbs last % weight, or 85%)
    B: Half Cindy (AMRAP - Reps)
    In 10 mins.
    5 Pullups
    10 Push ups
    15 Air Squats

    5x5 @ 130lbs, 175 reps on the 1/2 Cindy and I'm dead (almost)




    TenneeBeatriceLenny
  • LennyLenny AustraliaMember Posts: 123
    Currently doing 32kg kettle bell snatches. This time last year I was doing 16kg.
    TenneeDaddyOhozzyBeatrice
  • ozzyozzy TX USAGold Men Posts: 996
    Pressing warm up
    WARM UP

    100 Jump Rope Singles
    3 Rounds
    10 PVC Pass Throughs
    10 Burpees
    10 Hand Stand Kick Ups

    Shoulder Mobility, Roll out Lats
    MEN: Shoulder Press (5 x 5 @ last % weight or 80%)
    WOMEN: Shoulder Press (5 x 3 @ last % weight or 85%)
    B: Metcon (No Measure)
    12 Minute EMOM:

    2 - Deadlift------> Clean 155/105

    You will perform one deadlift, set the bar back down and do a full clean. Don't drop after the deadlift. That is one rep. You'll do this twice a minute.

    Shoulder presses @ 95 lbs
    Metcon @85lbs to learn form




    TenneeBeatriceDaddyOhRebuildingHusband
  • RebuildingHusbandRebuildingHusband Southern USASilver Member Posts: 1,953
    Me: my arms are getting big, huh? ::flexes::
    W: they've always been big. But these (gropes my traps) are SEXY!

    Shrug off the haters, guys. 
    give a shit and try, or go be miserable by yourself - AlphaBelle
    TenneeRorschach
  • TenneeTennee Next Stop: AwesomevilleSilver Member Posts: 5,963
    edited December 17
    @RebuildingHusband   Post up your routine dude.  The End is nigh...
    "Fall down seven times, stand up eight"  Japanese Proverb

    How will you live well today?
  • RayRay Northwest USASilver Member Posts: 615
    Good luck with all your fitness goals, peeps.  It has been great keeping up with you here and using you all for motivation!
    Tennee
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