1097 replies to this topic

[koyongi]

Bench shirt not fail:

Bench:
some@bar
5@95
5@135
3@185
1@205
Shirt on:
1@225
1@235
1@245
miss@255

Tried my new 42 SK today. It fits like a t-shirt, but I'm not complaining. It's the first time I've ever been able to set up even remotely right in a bench shirt, and all my attempts in the shirt touched. Going to take 1/2" out of the sleeves for next time.

CGBP:
5@135
5@145
5@155 (x3)

DB rows:
8@60ish per (x3)

OHP:
8@95
5@95
5@95

Face pulls, monster mini:
3x10

Front raises, micro mini:
3x10 per

Pushups:
3x10

[koyongi]

Today:

Walked a mile while proofreading a document.

Mowed the lawn for an hour.

[koyongi]

Today:

Speedy squats, double monster mini:
some@bar
3@105
2@145 (x5)
2@165 (x5)

DL:
5@135
3@225
3@255 (x5)

GM:
8@95 (x3)

GHR:
3x10

Decline abs:
3x20

Off to rugger reunion!

[koyongi]

And the much-awaited update:

7/10

SMR-was-barely-awake-had-no-spotter-RE-bench:

Benchy bench:
some@bar
5@95
5@135
5@155
5@165
5@175
5@185

CGBP:
5@135 (x3)

Rows:
8@95 (x3)

Fat bar, BTN OHP:
8@70 (x3)

Chin ups:
3x5

Band pull aparts, micro mini:
3x10

7/11

Brethren. Showed up just in time for the 6:00 class, which consisted of:

Warmup:
Traveling jumprope, 800m

WOD:
4 rounds of:
400m run
20 DLs (145 - the men's weight)
20 pushups (hands off floor between reps)
10 DLs
10 pushups
24 minutes something.

Conditioning:
Tabata row, 4 rounds:
20 seconds sprint, 10 seconds rest.
400m


7/13

Deadlift openerish!

Deadlift, sumo, 1 mat deficit:
some@135
3@185
3@225
1@275
1@295
1@315
miss@335

Not unhappy with that at all, considering I can hardly walk today and this was my third time deadlifting in 5 days, with two travel days in between.

Front squats, cleaned from floor:
12@95 (x3)

Band yes machine, double monster minis:
3x15-20sec

TKE, green band:
3x15per

GHR abs:
3x15


7/14

Speedy bench:
some@bar
5@95
Add double monster minis:
3@95 (x9, varying grips)
Add 2bd:
10@115
10@135
10@155

DB rows:
8@50ish (x3 per)

OHP:
5@95
5@105 (x2)

Skullcrushers:
6@70ish (x4)

Pull ups:
3x8

Lateral/back raises:
10@10s (x3)

Straight bar curls:
2x10


7/16

Speedy Squat Saturday:

Speedy squats, butt pillow, squat bar, 65# chain off floor:
some@bar
2@145 (x4)
2@165 (x4)
2@185 (x2)
2@205 (x2)

Deadlifts:
3@95
3@225
3@265 (x3)

GHR:
3x15

Ab roller, 95# barbell:
3x10


7/17

Benchy bench:

Bench, reverse purple:
some@135
5@185
5@225
3@245
1@275
1@285 (MAX EFFORT)
10@225

CGBP:
8@135 (x3)

Reverse grip rows:
10@95 (x3)

HSPU:
3x10

Chin ups:
3x8

Mini band tricep extensions:
3x10

Lateral raise, micro mini:
2x10 per

Band pull aparts, mini:
3x10

7/18

Strength & Stretch class at Vessels.



7/19

Squatty squat:

Squats, squat bar, reverse greens, slack at the top:
5@195
5@235
5@285
3@305
1@325
1@335
1@345
1@355

GHR:
2x20

Decline abs:
2x20


7/20

Speedy bench, double micro minis:
some@bar
3@95
3@135 (x9, varying grips)

Pushups:
5
3@45#
2@90#


7/21
Running.
1:18 total, 11.38km.

[koyongi]

Saturday - Show-Me Games.

Didn't cut, weighed in at 132 in clothes.

Bench 195, 205, missed 215.
DL 315, 335, 345.

Very happy with my deadlift, not unhappy with the bench considering the bench setup (or lack thereof). There was some whiteout on the bar that may or may not have marked where the lines should be, I tried a different finger on the whiteout each time. Also had to take the bar out of the pegs, because I couldn't reach the catches. It was an adventure.


Sunday - random accessory day:

Incline DBs:
10@30s
10@50s (x3)

Reverse Hyper:
15@2plates (x3)

Leg extensions:
10@100 (x3)

Leg curls:
10@50
10@60 (x2)

CSR:
8@1 plate
8@1 plate, 1 quarter (x3)

Lateral raises:
10@15s (x3)

Rolling DBs:
10@25s (x3)

Hammer curls:
8@25s (x3)

[koyongi]

Today:

Strength & Stretch class

[koyongi]

Squatty squats, squat bar, purple bands, below parallel box:
some@bar
5@145
3@195
Suit on, straps down:
1@235
1@285
1@325
miss@345 (couldn't get my breath to save my life)
Removed bands, straps up, knees wrapped, no box:
1@365 (fast and easy)
1@385 (fast, maybe a hair high)

Conventional DL:
5@225 (x3)

GHR:
10@BW+10 (x3)

Decline abs:
3x20

[koyongi]

Running Wednesday:

Walked to the end of the street, then did 8 rounds of 5 minutes of running, 1 minute of walking, then walked home.

55 minutes, just under 8km.

[koyongi]

Bench shirt fiasco:

Bench:
some@bar
5@135
3@185
1@205
Add shirt and 2bd:
2@225
2@245
1@265
1@275
1@285
1@295
Subtract 2bd:
1@245
miss@255 (got out of groove, lost into catches)
1@255

CGBP:
5@135
5@145
5@155
4@165
3@165 (x2)

DB rows:
8@60ish? (x3 per)

Tricep extensions, mini band:
3x10

Face pulls, monster mini:
3x10

My brain hurts.

[koyongi]

Today:

Shoulders at Vessels:

DB OHP:
10@30s
10@35s
10@40s
6@45s

Lateral raise machine thingy:
10@50 (x3)

Front raises:
10@10s (x2)
10@12.5s (somebody took the 10s)

Rear delts:
10@15s (x3)


Went to the track for some mid-range running:
Walked 200m
Jogged 400m
Stretched
Ran (faster than a jog) 400m
Walked 200m
Ran 400
Walked 200
Ran 400
Walked 200
Ran 400
Walked 200
Stretched
Walked 200

30 minutes.

[koyongi]

Completely gassed Saturday.

Squats:
some@bar
5@145
5@195 (x5)

Decided to go do some other stuff, maybe come back and finish.

Went to the farmer's market, a book signing (My Life and Lesser Catastrophes, by my friend Chrissy Schofield), stocked up on travel-sized toiletries, and came back home.

Decided to skip lifting more and go mow instead.

[koyongi]

After I finished my mowing, I decided to go finish my workout.

Deadlifts:
3@135
3@225
3@275 (x3)

Leg curls, no weight:
100

Swiss ball abs

[koyongi]

Speedy bench Sunday:

Bench, double micro minis:
some@bar
3@95
3@115 (x3)
3@135 (x3)
3@155 (x3)
2bd:
10@155 (x3)

ME Mono assembling.

Swiss bar rows:
5@105 (x5)

Plyo pushups:
3x10

Band pull aparts, mini band:
3x10

[koyongi]

Shoulders Monday:

OHP:
10@bar
10@65
10@85
8@85
6@85

Front/side raises:
10@10s (x3)

Rear delts:
10@12.5s (x3)

Lots of stretching.

[koyongi]

Epic fail lift night:

DL:
some@135
3@225
1@275
Put suit on.
miss@315 (x a lot)
1@315 (straps down)

Trap bar DL:
5@165? (x5)

Walkouts:
a while@235
a while@285
a while@325
a while@345

I need a vacation.

[koyongi]

XTREME FAMILY FITNESS!

CGBP:
some@bar
10@95
5@135
3@155
2@165
1@175
1@185
1@195 (no spot, stopped there)

CSR:
10@1 plate
8@1 plate + 1 quarter (x3)

DB OHP:
8@40s (x2)
8@45s

Dips:
10@BW
8@BW+25

PEC DECK!
8@50 (forward/backward)
8@60 (forward/backward)
8@70 (forward/backward)

Lat pulls, wide neutral grip:
8@75
7@90 (x2)

Curls:
5@50
5@40
5@30

[koyongi]

Vacation!

My Sunday (8/7) run was around Saltaire, with occasional stops for picture-taking. 5.06km, 34:49.

Monday, I walked and walked and walked and walked, as we did the Thames river walk, by the London Bridge, across the Millenium Bridge, to the Tower of London (and all over the Tower grounds), then a boat to the London Eye, a boat to Greenwich, then walked around there and to the Royal Observatory (twice), and then a bus back to Blackheath.

Tuesday morning, I ran from my hotel up through the park, past the Royal Observatory, around the park some more, and back to the hotel. Lots of hills. I also did 25 pushups every 5 minutes. 5.16 km, 35 minutes. Walking that day included Westminister Abbey, Buckingham Palace, and Covent Garden.

Wednesday morning, same run, but took different routes through the park - I ran through the flower garden instead of by the observatory. Had a train to catch, so didn't run long. 3.24km, 19:14. Wednesday was SMR's day to pick what we did, so there wasn't much walking, and an afternoon nap was involved.

Thursday was my day to pick, and it involved a two-hour trip to Dover, walking down to the beach there, then up to the castle, all over the castle, through miles of tunnels, up and down hills and stairs, then back to the bus station, doing a couple of laps around Victoria station, and eating a late dinner.

Friday morning, my run involved Piccadilly circus, the gardens in front of Buckingham Palace, and other pieces of downtown London. Pictures were taken. 5.45km, 34 minutes.

I'm now home, and today was time to start getting back to the gym.

Speedy-ish squats:

Squats, double minis, squat bar:
some@bar
5@105
2@145 (x12)

DL:
5@135
3@225
1@285 (deathly slow)
3@275 (x3)

GHR:
2x20

Decline abs:
2x20

[koyongi]

Spent two hours mowing this morning. Welcome home.

Speedy bench:

Fat bar, double minis:
some@bar
3@70 (x3)
3@90 (x3)
3@110 (x3)
3@130

Going to do accessories tomorrow.

[koyongi]

So, jet lag is awesome. I got my accessories in at the gym, got a shower, and was still at work about an hour earlier than usual.

Accessory day:

CSR:
10@1 plate (x4, varying grips)

DB OHP:
10@30s
10@35s
10@40s

CGBP (really close grip):
10@bar
10@95
10@115 (x2)

Upright rows:
10@bar
10@55 (x3)

Lateral raises:
10@10s (x3)

Chin ups:
2x8

[koyongi]

Amazing jetlag continues. Woke up this morning before my alarm again, and did the Crossfit WOD, which is...run 5K.

Ran it in 28:12. Less than 30 seconds off my best time, fasting, first thing in the morning, on hills.

Showered and at work well before normal, again.