Mon Nov 22, 2010

Workout name unknown

Shoulder Press - 1, 1, 1, 1, 1
Push Press - 3, 3, 3, 3, 3
Press Jerk - 5, 5, 5, 5, 5

Weights: TBD

Mon Nov 15, 2010 - 400m, Deadlifts

http://www.crossfitbrandx.com/index.php/forums/viewthread/11737/

400m run
5 deadlifts

Got 2.5 rounds in 12 minutes.

Round 1: 225lb deadlift
Round 2: 250lb deadlift

Wed Nov 10, 2010

Workout name unknown

Shoulder Press - 1, 1, 1, 1, 1
Push Press - 3, 3, 3, 3, 3
Press Jerk - 5, 5, 5, 5, 5

Weights are written down somewhere and will be posted once I find the sheet.

Mon Nov 8, 2010 - Forrest

http://www.crossfitbrandx.com/index.php/forums/viewthread/11563/

Puppy was 12:50, but only managed to do 2 rounds. Was able to do 20 burpees this time, but did rows on the low bar instead of pullups.

Thurs Nov 4, 2010 - Hang power cleans & Burpees

http://www.crossfitbrandx.com/index.php/forums/viewthread/11553/

Pack was 5:50 but did 20 pushups instead of burpees. Form was best I've had yet doing this WOD.

Mon Nov 1, 2010 - Brenton

http://www.crossfitbrandx.com/index.php/forums/viewthread/11591/

Puppies: 3:30

Thurs Oct 28, 2010 - Hang power cleans & Burpees

http://www.crossfitbrandx.com/index.php/forums/viewthread/11553/

Pack. Did 15 pushups each round instead of burpees.


Did a second WOD immediately following:

2 rounds of:

Row 250m
10 pullups

Mon Oct 25, 2010 - Deadlifts and OHS

http://www.crossfitbrandx.com/index.php/forums/viewthread/11609/

Pack
21-15-9 reps of:
185 pound Deadlift
95 pound Overhead squat

Had to limit my first round of OHS to 15 reps and skipped the second round all together.

Wed Oct 20, 2010 - Hang power cleans & Burpees

http://www.crossfitbrandx.com/index.php/forums/viewthread/11553/

Pack was 5:24 but did pushups instead of burpees

Mon Oct 18, 2010 - Forrest

http://www.crossfitbrandx.com/index.php/forums/viewthread/11563/

Puppy was 11:37, but only managed to do 2 rounds and did pushups instead of burpees.

Tuesday April 13, 2010

Changed things up a bit to keep the routine fresh:


Day 1

Warm-up
2 Rounds of:
10 Burpees
Sampson stretch
.12 mile run

2 Rounds of:
Leg press
Incline Bench
Close Grip Seated Rows

Cardio
.25 mile run
Side Plank
.25 mile run
Side Plank (opposite side)
.25 mile run
Plank


Day 2

Warm-up
2 Rounds of:
10 Burpees
Sampson stretch
1/4 mile run

2 Rounds of:
Seated Calf Raises
Skull Crushers
Seated Dumbbell Curls

Cardio:
3 Rounds of:
.5 mile run for time
Rest as needed

Monday Mar 15, 2010

So I started my own workout inspired by the Colorado Experiment and Geek to Freak. My diet can use some improvement, but as for the results, they're pretty conclusive. More on that later...

I split my workouts into two sessions similar to those in The New Rules of Lifting. This way I keep up the variability while still putting in max effort.

Warm-ups are 3 rounds of the following:

Sampson stretch

10 pushups

10 situps

10 squats

All of the reps are 5 seconds up, 5 seconds down. Once we hit failure on the positive portion we do negatives until we lose control on those as well. Rest between exercises is fixed at 3 minutes.

Day 1:

Flat Bench

Barbell Rows

Shoulder Press (smith machine--safety first!)

Concentration Biceps Curls

3 rounds of the following:

30 seconds of planks

rest 30 seconds

30 seconds side plank

rest 30 seconds

30 seconds (opposite) side plank

Day 2:

Dips

Pulldowns (Or pullups on the assist machine depending on which is available)

Kettle-bell Shoulder Press

Barbell Curls

Workouts are about 25-35 minutes depending on equipment wait times and how long the sets last. My workout partner and I have both noticed we're getting more reps already. Bench started around 6 and we're up to about 10 at the moment. That's over a minute an a half straight of doing bench. That's a lot of time to be under active strain which equates to a lot of intensity. No wonder we're getting the results we're seeing.

As of this writing I've gained 8lbs and put a full 1" on my arms. I didn't originally get a good track on my chest so I don't know my total growth, but I've put on about a 1/2" in the last 10 days.

Tuesday Feb 2, 2010

http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/

I'm going to give his 1 month routine a try and see how I like it. I suspect I'll have good results, and may cut some fat if I follow a stricter diet, which will be something like this:

http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/

Squats 135x10

Bench 135x10

Bent Over Rows 95x9

Lunges bw x 12

Military Press 95x10

Pulldowns 90x10

EDIT

Hurt my back so squats are out for a while. Will take a few weeks off before trying this out.

Tuesday Jan 26, 2010

2 sets of

Squats 135 x 15

Bench press 135 x 15

2 sets

Static Lunges bw x 15 each leg

Two-point dumbbell rows 40 x 15

2 sets of

Push-ups bw x 15

Swiss ball crunches bw x 20

Sunday Jan 24, 2010

2 sets of

Deadlift 135 x 15

2 sets of

Step ups bw x 15 each leg

One arm dumbbell shoulder press 35 x 15

2 sets of

Close-grip pulldowns 100 x 15

Reverse crunches bw x 20

Thursday Jan 21, 2010

Going back to basics with New Rules of Lifting and will just use Crossfit to supplement my workouts:

2 sets of

Squats 135 x 15

Static Lunges bw x 15 each leg

Two-point dumbbell rows 35 x 15, 40 x 15

2 sets of

Push-ups bw x 15

Swiss ball crunches bw x 20