X2. Really any color will do.....
Sled Ready
- Thread starter ~Rowdy~
- Start date
X2. Really any color will do.....
- Moderator
- #42
Bogger
Bogger of the GBCA
Given the fact that you have an injured arm, I'm not sure it's in your best interests to view or even think about such material.....
Lol. Playing threw the pain is what made it so bad, I ignored it for a month and kept working.
I am working out at physio though. I am bench pressing 3lbs with it. That's right be jealous!
It's my right shoulder, i'm left handed, it's all good!
snopro
Active VIP Member
- Moderator
- #47
Bogger
Bogger of the GBCA
tmo1620
Active VIP Member
Ive been drinking plenty of beer and twisted teas all summer, Im definitely sled ready............ LOL
- Thread starter
- #49
Oh lordy this thread's going sideways...haha
Well today had a decent work out. All partner work other than the warm up.
15 minutes of alternating between jogging, sprinting, running sideways foot to foot, running sideways cross over feet, backwards, push ups(wide grip and regular grip), half burpees, mountain climbers, jumping up and bending down.
Then partner work was doing add on's of combinations.
Example:
upper cut, hook, cross, hook
then add: cross, hook, cross hook
do that for a while, then add: cross, body jab, 4 right rounds, 4 left rounds, 4 knees, 4 right body shots, 4 left body shots, 4 alternating body shots.
All for power. Basically try to knock your partner over. I was actually partnered with some guy once who was 6'5 (I'm 5'4) and he was about 250lbs and had some anger issues. We were doing kicks to the thai pads on the arms and at the end of class I almost went to emergency because I thought he had broken my arm. He kicked so hard my bone bowed and was bruised to $hit. Needless to say I never went with him again...
Mountain bike after work today. Should be a tad crisp!
Well today had a decent work out. All partner work other than the warm up.
15 minutes of alternating between jogging, sprinting, running sideways foot to foot, running sideways cross over feet, backwards, push ups(wide grip and regular grip), half burpees, mountain climbers, jumping up and bending down.
Then partner work was doing add on's of combinations.
Example:
upper cut, hook, cross, hook
then add: cross, hook, cross hook
do that for a while, then add: cross, body jab, 4 right rounds, 4 left rounds, 4 knees, 4 right body shots, 4 left body shots, 4 alternating body shots.
All for power. Basically try to knock your partner over. I was actually partnered with some guy once who was 6'5 (I'm 5'4) and he was about 250lbs and had some anger issues. We were doing kicks to the thai pads on the arms and at the end of class I almost went to emergency because I thought he had broken my arm. He kicked so hard my bone bowed and was bruised to $hit. Needless to say I never went with him again...
Mountain bike after work today. Should be a tad crisp!
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I was talking about still being able to use the computer obviously. Good to know where both of your minds are though!
medler
I love guns
bike out here,,,take megan....and bring me tea......?
Oh lordy this thread's going sideways...haha
Well today had a decent work out. All partner work other than the warm up.
15 minutes of alternating between jogging, sprinting, running sideways foot to foot, running sideways cross over feet, backwards, push ups(wide grip and regular grip), half burpees, mountain climbers, jumping up and bending down.
Then partner work was doing add on's of combinations.
Example:
upper cut, hook, cross, hook
then add: cross, hook, cross hook
do that for a while, then add: cross, body jab, 4 right rounds, 4 left rounds, 4 knees, 4 right body shots, 4 left body shots, 4 alternating body shots.
All for power. Basically try to knock your partner over. I was actually partnered with some guy once who was 6'5 (I'm 5'4) and he was about 250lbs and had some anger issues. We were doing kicks to the thai pads on the arms and at the end of class I almost went to emergency because I thought he had broken my arm. He kicked so hard my bone bowed and was bruised to $hit. Needless to say I never went with him again...
Mountain bike after work today. Should be a tad crisp!
- Thread starter
- #52
bike out here,,,take megan....and bring me tea......?
Haha maybe one day but not anytime soon lol
treemongrol
Active VIP Member
Wow most preseason training usually consists of walk to liquor store (cardio) buy beer alternate arms carrying it (shoulder workout) walk back home (more cardio) wait for friends to come over drink beer alternating arms per beers drank (arm curls). repeat 6 times a week.
white6
Active VIP Member
Wow love the workouts rowdy. Im going with step 1 of getting back into the gym. I do good for a week ish then something happens and im out for a week ish. And taking my eating back under control, I've been eating way to many of the foods I shouldnt be. Gah its a never ending battle really. But I'm amping up my strength training and I'll hafta pick the cardio back up. Might try doing cardio with a bag on just to get used to wearing the avy bag again, usually does a good job on producing pain the first few rides. So typically for me..
Day 1
-3sets of 12 in 3 chest exercises (dumbell presses flat & incline, dumbell flies)
-3 sets of 12 in 3 tricep exercises (tricep dips, pulldowns, kickbacks)
-3 sets of 12 in 3 shoulder exercises (overhead press, front/lateral raises alternated, ? press)
-1 set of 25 in 3 side/oblique ab exercises
-1 set of 25 in 3 upper/lower ab exercises
-stretch
-rowing 15min, and need to add another 15min cardio
Day 2
-3sets of 12 steps/leg walking weighted lunges
-3 sets of 12 ducky squats
-3 sets of 12 in hip abductions machine
-3 sets of 12 in hip aductions machine
-3 sets of 12 in leg press machine
-3 sets of 12 in hamstring curl machine
-3 sets of 12 in leg extension machine
-3 sets of 12 in calf raises machine
-3 sets of 60s hip flexor bridges on ball
-3 sets of 12 hip flexor dips on ball
-3 sets of 45s hamstring bridges on ball
-3 sets of 12 hamstring curls on ball
-3 sets of 12 squats on the half ball
-3 sets of 12 leg/ass lifts on the ball
-stretch
-adding cardio
Day 3
-3 sets of 12 in 3 bicep exercises (dumbell curls, hammer curls, wide/close grip alternated curls)
-3 sets of 12 in back exercises (dumbell rows, reverse flies, barbell row, barbell deadlifts, supermans, chin-up machine)
-3 sets of 12 lat pull downs
-1 set of 25 in 3 side/oblique ab exercises
-1 set of 25 in 3 upper/lower ab exercises
-stretch
-15min bike, need to add another 15min cardio
Day 4
Repeat Legs Day
....some days I pyramid my weights and some days just keep one constant weight. Everything is done in superset though.
Ie. 1 set 12 chest press then go directly into 1 set 12 chest fly. change weights and repeat. If i'm keeping a constant weight I'll try to not even take a break just do press - fly - press - fly - press - fly. But until I get back into it I usually only make it through the first two sets lol
Sheesh now that I've posted this I better get my arse back to it so ya'll dont call me out as a liar haha
Day 1
-3sets of 12 in 3 chest exercises (dumbell presses flat & incline, dumbell flies)
-3 sets of 12 in 3 tricep exercises (tricep dips, pulldowns, kickbacks)
-3 sets of 12 in 3 shoulder exercises (overhead press, front/lateral raises alternated, ? press)
-1 set of 25 in 3 side/oblique ab exercises
-1 set of 25 in 3 upper/lower ab exercises
-stretch
-rowing 15min, and need to add another 15min cardio
Day 2
-3sets of 12 steps/leg walking weighted lunges
-3 sets of 12 ducky squats
-3 sets of 12 in hip abductions machine
-3 sets of 12 in hip aductions machine
-3 sets of 12 in leg press machine
-3 sets of 12 in hamstring curl machine
-3 sets of 12 in leg extension machine
-3 sets of 12 in calf raises machine
-3 sets of 60s hip flexor bridges on ball
-3 sets of 12 hip flexor dips on ball
-3 sets of 45s hamstring bridges on ball
-3 sets of 12 hamstring curls on ball
-3 sets of 12 squats on the half ball
-3 sets of 12 leg/ass lifts on the ball
-stretch
-adding cardio
Day 3
-3 sets of 12 in 3 bicep exercises (dumbell curls, hammer curls, wide/close grip alternated curls)
-3 sets of 12 in back exercises (dumbell rows, reverse flies, barbell row, barbell deadlifts, supermans, chin-up machine)
-3 sets of 12 lat pull downs
-1 set of 25 in 3 side/oblique ab exercises
-1 set of 25 in 3 upper/lower ab exercises
-stretch
-15min bike, need to add another 15min cardio
Day 4
Repeat Legs Day
....some days I pyramid my weights and some days just keep one constant weight. Everything is done in superset though.
Ie. 1 set 12 chest press then go directly into 1 set 12 chest fly. change weights and repeat. If i'm keeping a constant weight I'll try to not even take a break just do press - fly - press - fly - press - fly. But until I get back into it I usually only make it through the first two sets lol
Sheesh now that I've posted this I better get my arse back to it so ya'll dont call me out as a liar haha
snopro
Active VIP Member
Wow all that typing is a workout in itself. Lol.
enis750
Active VIP Member
Hey Rowdy
looks like some intense work outs
Ur going to find it much more useful then say doing a million arm curls or tricep extensions! LOL!
heres my WOD (workout of the day) at Crossfit
For time:
Row 250m
15 Kettlebell swings (24/16kg)
15 Sit Ups
Row 250m
15 Kettlebell swings
15 Sit Ups
15 Double Unders
15 Walking Lunges
Row 250m
15 Kettlebell swings
15 Sit Ups
15 Double Unders
15 Walking Lunges
15 Power Cleans (115/85#)
15 Overhead Squats (115/85#)
Have u stared Paleo yet?
looks like some intense work outs
Ur going to find it much more useful then say doing a million arm curls or tricep extensions! LOL!
heres my WOD (workout of the day) at Crossfit
For time:
Row 250m
15 Kettlebell swings (24/16kg)
15 Sit Ups
Row 250m
15 Kettlebell swings
15 Sit Ups
15 Double Unders
15 Walking Lunges
Row 250m
15 Kettlebell swings
15 Sit Ups
15 Double Unders
15 Walking Lunges
15 Power Cleans (115/85#)
15 Overhead Squats (115/85#)
Have u stared Paleo yet?
- Thread starter
- #57
Haven't started yet. My flight was delayed back from Ontario so I got in too late to grocery shop and prep meals. This week is becoming a cluster as it is. I am also still extremely skeptical of Paleo diet. I have lived my life and eaten things in moderation (sometimes thats not the case and I go crazy) but I don't like the idea of NO this NO that. With amping up my work outs and biking every day after work I've already lost inches (not weight mind you) and feel better and that's just 7 days doing it. I kind of feel that if I kept this up and eat better that it would work and I wouldn't have to go to the extreme of being "Paleo" and denying myself the things I want. But we will see. I might still try it out of curiosity.
- Thread starter
- #58
For anyone that wants a crazy intense work out. Try this...
x 5 NO breaks except when you complete one round then you get a 3- 5 minute rest. I usually take 1:30 or so then I feel able to continue on. I have bad asthma so I always keep my inhaler close for this one. And always ensure to take a puff before I even start.
1.) Assisted Chin up x 20 (100 total)
2.) 20 push up's (100 total)
3.) 40 walking lunges (200 total)
4.) 200 skipping revolutions (1000 total)
5.) 20 hip raises (100 total)
6.) 40 mountain climbers on ball (200 total)
If you want to amp it up you just increase the amounts of the individual exercises and decrease the number of sets. You just want to ensure you get the totals I have listed beside and you can make it as intense as you want or not. I've only ever gotten to 4 sets instead of 5...I blame my asthma lol
x 5 NO breaks except when you complete one round then you get a 3- 5 minute rest. I usually take 1:30 or so then I feel able to continue on. I have bad asthma so I always keep my inhaler close for this one. And always ensure to take a puff before I even start.
1.) Assisted Chin up x 20 (100 total)
2.) 20 push up's (100 total)
3.) 40 walking lunges (200 total)
4.) 200 skipping revolutions (1000 total)
5.) 20 hip raises (100 total)
6.) 40 mountain climbers on ball (200 total)
If you want to amp it up you just increase the amounts of the individual exercises and decrease the number of sets. You just want to ensure you get the totals I have listed beside and you can make it as intense as you want or not. I've only ever gotten to 4 sets instead of 5...I blame my asthma lol
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enis750
Active VIP Member
all I can say is give it an HONEST shot
its tough yes, this coming from a guy that literally would put back a 4L of milk every 5 days
I have just about completely cut out ALL dairy and grains
I have small allowances og whole grains once a week, which is usually 1 piece of toast a week and maybe a few whole grain tostitos w some tuna
thats about it tho
I was having bad stomach issues the past 5 years (heartburn, IBS etc...(
now, its almost completely gone, my stomach has never felt better
and i do feel MUCH healthier
do some reading, youtube watching, and such in Paleo - lots of misconceptions about it
PM me and I can send you some useful links, reads and recipe sites too
for the record ... I completed the above workour i posted this am in 14:28 .... wanted to be sub 12:00, but the overhead squats KILLED me !! LOL!
and i did another 850m of rowing "for fun" after too .. in like 7 mins
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- Thread starter
- #60
Oh trust me I know all about the Paleo stuff my brother is all about it. He was over weight his whole life and dropped 40lbs by just going on the diet NO exercise. But that isn't surprising when he used to eat anything that was "fast", microwave, frozen meals, KD, take out ALL the time, he never cooked period. So I mean, you eat real home made good food then of course you are going to lose weight.
I have the cook books, the 90 day journal and I do have a lot of recipes. LOVE the bacon mushroom dip. Yum. So we'll see. I think if I do it I have to put myself in a better mind frame than I'm in now otherwise I won't give it 100%
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