Running

[treelizard]

Ran/walked 5K instead of running 10K. Late last night did five rounds of 20 pullups, 40 pushups, 60 squats. A little under an hour.

[Tom Yum]

Haven't been keeping up recently, but I'm continuing on with explosive lifts, plyometrics, running and swimming.

[treelizard]

row 500 meters 3:27
dumbbell bench 10# dumbbells, 20 reps
row 1000 meters 8:08
dumbbell bench 15# db's, 20 reps
row 2000 meters, 16:09
db bench 20# db's, 10 reps

tomorrow, 10K

[EmptyneSs]

i drank 4 tall cans
smoked some weed in my vaporizer and got high
watched fresh prince of bel air(that carlton sure is funny)
ate some pizza
got high again
sleep

[treelizard]

pull-ups: 1 the first minute, 2 the second minute, etc. Finished 8 rounds and 8 pull-ups (so almost nine!) with my 50# assist. Last time was 8 rounds with 60# assist.

Then did thrusters--five sets of five reps, 40# barbell

[seany85]

Run 2 mile in 12 minutes
200 sit ups
250 press ups
(supposed to do ) 200 squats, but can never be arsed.
then about an hour of yoga.
this three to four times aweek.

Tuesday's and friday's three hours of Muay Thai, fitness for an hour on thursdays, then another two hours on the pads with me training partner (if our shifts allow it.

[blitz]

Going to do some super sets for 2 days then resume my training. Basically going to work every muscle group for high reps.

[treelizard]

Yesterday ran/walked a mile, did 1 min. max sit-ups and 1 min. max push-ups. Fun times.

[treelizard]

rowed 400 meters 2:30
15 overhead squats (12 lb barbell)
ran 400 meters on the elliptical 3:21
15 OS again
ran 400 meters on treadmill, 2:37
15 OS
ran 400 meters, elliptical, 3:15
15 OS
rowed 400 meters 2:55
15 OS

24 minutes

Next 20 minutes did rounds of assisted pull-ups (10 pullups lifting 65% of my bodyweight) and lunges (10 steps holding two 15 lb dumbbells). 7 rounds + 10 steps.

[treelizard]

Ran 5K in 28 minutes!!! That's 11:56 faster than last time I ran 5K a little over 2 months ago!! Also I made my 2006 goal!!! My first mile was 10:34, 2nd mile was 10:22, but my last 1.10 mile was 7:04!!!! Damn I love crossfit. Get some, go again!

[EmptyneSs]

bench press 3 sets 10 reps
incline bench press 3 sets 10 reps
seated chest press on Hammer Strength machine 4 sets 10 reps
dumbell pullovers 3 sets 10 reps
decline cable crossover presses 2 sets 12 reps

dips on bench 3 sets 15 reps
tricep extensions with cables 4 sets 10 reps

shoulder press 3 sets 10 reps
upright rows 3 sets 10 reps

5 sets abbs on exercise ball

leg press 4 sets 10 reps
leg extensions 3 sets 10 reps

[blitz]

Dips 12x4
Decline bench press 12x4
Incline bench press 10x4 or 12x4
Bench Press 12x4
Barbell curls 16/14/12/12/10

Hanging Leg Raises/Situps/Seated tucks for abs. And 10-15 minutes of cardio on the bike.

[treelizard]

45 reps of dumbbell thrusters (15lb dumbbells) and 45 assisted pull-ups (50# assist) all in ten minutes

an hour and a half of yoga

[blitz]

Calf raises: 12x4.
Squats: 16/14/12/12
Leg Presses: 16/14/12/12
Leg curls: 10x4

Forearms:
Dumbell wrist curls: 14x4
Reverse wrist curls: 16x4
Reverse grip curls: 10x3

Ill post about everything else later,
Edit: Cardio going to be in bjj class. And edited my sets also

[EmptyneSs]

3 sets of pullups till failure
4 sets of seated rows 10-12 reps
3 sets upright row with barbel 8 reps
4 sets back bridges on exercise ball 15-20 reps
3 sets shoulder press 8-10 reps

3 sets preacher curls 8-10 reps
3 sets reverse curls 12 reps

4-5 sets of abs on exercise ball 35-50 reps

3 sets leg press 12-15 reps
3 sets calif raises 12-15 reps

only took 1 hour too