s1nsp4wn’s BodyBlog

WOD was supposed to be 10 wallballs with 20lbs, 10 GHD sit ups and 10 Back Extensions in 20 mins., but I had to sub the wallball with two 20lb DBS, the GHDs with a decline sit up bench and good mornings with a 45lb BB instead of back extensions.

Got 11 done in 20 mins.  Probably could have busted out 12 had I not been gassed so bad near the end.

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God burpees suck.  That usually means they’re a necessary evil.

Yesterday – 6lb medicine ball – Axe Chops, Sit-ups, and Side to Side Crunches Superset 3×15

3×10 Burpees

Hip Abductors – Hold 15, 30, and 45 seconds and complete 10 reps after

Wrestling Stance Squats – 3×10 at 135lbs.

Standing Shoulder Presses SS with Lateral Raises – 25lb Dumbbells to failure then 20 and 15lb dumbbells.

Gotta get these burpees up to high school par….it can only improve my endurance!

Gotta get back into it!  I got too many people that got my back and some others I shouldn’t let down.  I was blessed with something I will utilize!  Gotta do what I can with the time I got to get better at what I like!  This means strength training and crossfit for me.

Explosiveness and functionality

Cardio and high lactic training

Push Press with 65lbs on barbell ss with 20lb. dumb lat raises 3×10 and each DLR to failure

Upright Rows with 65lbs bb 3×10 ss with 20lb db shoulder raises to failure

Arnold Presses with 20lb dbs 3×10 ss with 80, 90, and 100lb dbs 3×10 for Shrugs

Mil Press on SM at 50, 70, and 90lbs (not includ. SM bar) 3×10/failure ss with Plate Rotations (around the head) for 10, 25, and 45lb plates

10 pushups and a lot of stretching

10 min walk - 1:30 min. 5mph, :30 at 7mph,  8 mins at 3.5 MPH with an incline of 15 descending 1.0 every 30 seconds.  Stopped at 6.0 incline cus heart rate was too low for my taste.

Wow, note to self:  Use your inhaler!  Squats are awesome but they suck the life out of you like no other (in terms of strength training and cardio combined).

5min. bike warmup

Front Squats  135×3x10 Deep!

10 Dips and Asst Pullups at 105lbs. to failure for 3 sets (5-7 pullups per set avg.  Little slow on the recovery time between sets, but I’ll work on it)

Cable Rows  60, 75, 90×15

Lunges 3×10

Upright  Rows 65×10 reps (too burnt)

Mind you all of this was boom boom boom.  1 min. max rest between exercises

Sweeeeeeeeeet!!

1 mile run in 10:30 minutes  (1 min. at 4, 1 min. at 5, 8:30 mins. at 6)

Power Cleans 95×3x5

Pushups and Crunches 40 and 40, no rest in between

Rows 60×30, 60×20, 60×11, 30 secs. rest in between

All back to back

Nothing fancy, just shaking off the holiday cob webs

Superset Flat Bench Press (135lb) with Sh. Lateral Raises (20lb dumb) 3×10 and 3×10 30 seconds rest

1 min. Rest

Superset Medium Grip Bench Press (135lb) with Lunges (20lb dumb) 3×10 and 3×5 (per leg) 30 second rest

Went straight to treadmill at 4.0MPH for 10 minutes.  4 incline for 1 min, 5 incline for 1 min, 6 incline (max) 7 mins. 10 mins at 3.5 no incline.  Cool down, bounce!

This was actually a light day 2 days ago, but whatever:

Dumb Curls Standing - 20,25,30×10 suppersetted with 15lb hammer curls to failure

Preacher Curls with a straight bar* - 20lb+bar 3 sets till failure

Cable Curls Lateral - 30, 40, 50xfailure (good pumps on this one)

90 crunches and 30 BOSU ball pushups

Dips and Pullups to failure

Couldn’t hit the gym today so I just ran one mile and walked another mile outdoors.  Sprinted last section of the 2 mile and did 30 pushups at the end.

Deadlift - Bar, 155, 185, 185, 155×10

Cable Rows - 70, 70×12, 85, 85×12, 90×12

Hyperextensions - 5×10

Treadmill - 3.5 MPH 20 mins. with 3.5, 4.0, 4.5, and 5.0 incline every 5 mins.

Note: Heavy Back and Shoulder Days not good for me.  Still sore from Tuesday Chest workout