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

Tuesday Jan 5, 2010

From Monday 091130

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090915.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8832/

Weights: 135, 150, 150, 175, 175

Tuesday 091222

From SATURDAY 091128

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 090812.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8816/

Big Dawgs:
As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.

OR

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.

Buttercups:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)

Ended up doing Puppies workout:

10-8-6-4-2 reps with 100% bw (200) deadlift, 75% bw (150) bench, and 50% bw (100) cleans.

Final time: 9:36

Thursday 091217

From Monday 091005

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8183/

Pack:

Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Final time: 14:25 (only did 50 reps of each exercise)