Tell uncle Dioufy about today's sesh

[Dioufy]

A thread in which peeps can share what workouts they have done TODAY.

I went to the gym in my lunch hour - it was a quick blast.

10 mins HIIT on the treadmill;

5x 5kph
5x 15.4kph

Then hit some weights;

Shoulder press - work-sets;

45kgs x5 x3

Bench - work-sets;

65kgs x5 x3

Some chin ups and dips.

That's all - I was being a pussy and being conservative because I have a 5km run later tonight.

Now... what did you twats do today?



* every work-out I incorparate a longish warm-up.

[Josh1111]

I played 2 games of pool and 5 games of darts (501) in my lunch hour. I now have a stitch

[Dioufy]

I played 2 games of pool and 5 games of darts (501) in my lunch hour. I now have a stitch

[jBacca]

Quality, Josh!


I've just got back from a 6aside match. Got meself a lovely stitch as well. First one in a while. Where do they come from?

[Dioufy]

5K done with that pudendum of a wife of mine.

28.22.

Not too bad for what was supposed to be an easy stroll.

And stitches come from being the receiver in anal sex.

[Deserter]

Warmed up with 3 x 2mins rounds of skipping, followed by 2 circuits of samson stretch, 12 bodyweight squats, 12 press-ups, 12 back extensions and 12 sit-ups.

Then did this bad boy:

Three rounds for time of:
Run 400 meters
65kg Deadlift, 20 reps
20 Push-ups
65kg pound Deadlift, 10 reps
10 Push-ups

The deadlifts are a killer - you end up doing 90 reps over the course of the three rounds so while it starts off feeling relatively easy it soon starts to break you down.

[Dioufy]

Rest day for me today.

Apart from a quick 5km run before I head off to the pub tonight.



And Deserter; fornicating ouch.

[Dioufy]

5km done.

Now off for a few pints.

Cya x

[Deserter]

5km done.

Now off for a few pints.

Cya x

Don't undo all the good work fella

[Dioufy]

Off work today and hungover. May go to the gym.

[Prediction...Pain]

Helped my friend move yesterday and that was one hell of a workout. I'm going to skip the gym this weekend and head to the beach for some soccer (football) & such. Cheers

[Dioufy]

Did some weights and chins/press-ups and stuff like that.

Then did IT training.

16 mins of alternating 1 minutes;

8x 5kph
8x 15.6kph

[m1kee50]

5X3 Skipping (badly)
Padwork, Bags, Padwork, Bags, Padwork, Bags (3 mins each)
Star jumps - Squats - Sit ups (1 of each, then 2 of each, then 3... up to 10 of each)

[Datsue]

Two mile run.

Four rounds of skipping (v. v. badly).

Ten-to-ones, star jumps, burpees, push-ups, sit-ups.

Three 3 minute rounds on the bags (heavy, uppercut, then floor-to-ceiling).

Five 2 minute rounds of sparring.

Seventy pull-ups (staggered into five unequal sets, something a mate told me about).

Stretching & warm-down.

Farking killed me, though in my defence it's the first exercise I've done (apart from building a stone wall) in about a month.

[Deserter]

Seventy pull-ups (staggered into five unequal sets, something a mate told me about).

Fella, that is seriously impressive, particularly after what you did before it - so you're doing something like 22-18-15-10-5 in terms of chins?

I did a circuit yesterday of 4 rounds comprising:
10 pull-ups
20 press-ups
30 sit-ups (crossfit-style - http://www.youtube.com/watch?v=_HPfXutjB1s)
40 bodyweight squats

Rested for 3 mins exactly between sets. Averaged between 3 and 4 mins per set.

[Datsue]

Seventy pull-ups (staggered into five unequal sets, something a mate told me about).

Fella, that is seriously impressive, particularly after what you did before it - so you're doing something like 22-18-15-10-5 in terms of chins?

I did a circuit yesterday of 4 rounds comprising:
10 pull-ups
20 press-ups
30 sit-ups (crossfit-style - http://www.youtube.com/watch?v=_HPfXutjB1s)
40 bodyweight squats

Rested for 3 mins exactly between sets. Averaged between 3 and 4 mins per set.

Hi mate.

Yeah, I can't remember exactly how it works out (I have to have these things written down for me, can barely remember my phone number, I'm like a reverse Asperger's sufferer in that I can remember words/names but I've never been able to remember numbers & am shite at Maths!) but I think it was almost as you said, with two minutes rest between the sets ('cos I'm a wuss). Also, he told me to alternate them (first big lot is pull-ups, then chins, then pull-ups, then chins, then pull-ups), which I think is considerably less impressive than just doing the one exercise, like. But I'm not doing it to become the world pull-up champion, sort of thing, so I thought it best to keep a bit of variety in it.

I felt like my arms were gonna fall off after that little lot. Also, I struggle like a bastard on the last thirty or so. I have to keep stopping & do some deep breathing.

Do you do crossfit, Deserter? It's something that a few people I know are into & it's always seemed intimidatingly hardcore...

[Dioufy]

Just a 3 mile run tonight.

[Deserter]

Seventy pull-ups (staggered into five unequal sets, something a mate told me about).

Fella, that is seriously impressive, particularly after what you did before it - so you're doing something like 22-18-15-10-5 in terms of chins?

I did a circuit yesterday of 4 rounds comprising:
10 pull-ups
20 press-ups
30 sit-ups (crossfit-style - http://www.youtube.com/watch?v=_HPfXutjB1s)
40 bodyweight squats

Rested for 3 mins exactly between sets. Averaged between 3 and 4 mins per set.

Hi mate.

Yeah, I can't remember exactly how it works out (I have to have these things written down for me, can barely remember my phone number, I'm like a reverse Asperger's sufferer in that I can remember words/names but I've never been able to remember numbers & am shite at Maths!) but I think it was almost as you said, with two minutes rest between the sets ('cos I'm a wuss). Also, he told me to alternate them (first big lot is pull-ups, then chins, then pull-ups, then chins, then pull-ups), which I think is considerably less impressive than just doing the one exercise, like. But I'm not doing it to become the world pull-up champion, sort of thing, so I thought it best to keep a bit of variety in it.

I felt like my arms were gonna fall off after that little lot. Also, I struggle like a bastard on the last thirty or so. I have to keep stopping & do some deep breathing.

Do you do crossfit, Deserter? It's something that a few people I know are into & it's always seemed intimidatingly hardcore...

You're being too hard on yourself mate - rest time in between sets is a good thing and is beneficial to your strength, not detrimental. Alternating them means you're hitting up different muscle groups to an extent as well.
I do follow crossfit, but the beauty of it is that you can scale it to suit your level of fitness e.g. if you look at what I did on that circuit, that's a scaled-down version of the main site WOD (work-out of the day), which was five rounds, not four, and was:
20 pull-ups
30 press-ups
40 sit-ups
50 squats

At the moment, because I'm recovering from shoulder impingement, there's no way I could do the 20 pull-ups, hence scaling it back. If you check out the link to Crossfit BrandX that I posted in Online Resources you'll find they do all the scaling for you, which is a brilliant resource to have. Get involved!

[m1kee50]

5 Miles Cycle in 30 minutes, Cross Country, including two hills, one of 80m height 500m long and one of 80m in 700m

[Prediction...Pain]

I tried a scaled down version of the Crossfit "Fran" workout. It kicked the sh*t out of me. One of the hardest/best workouts I have ever got. I did 13 x 8 x 5 and I didn't keep time, no reason for the 1st try. Great workout and I can't wait to hit it again. Cheers Deserter!

[Deserter]

I tried a scaled down version of the Crossfit "Fran" workout. It kicked the sh*t out of me. One of the hardest/best workouts I have ever got. I did 13 x 8 x 5 and I didn't keep time, no reason for the 1st try. Great workout and I can't wait to hit it again. Cheers Deserter!

Well done mate. The first step is always the hardest. Onwards and upwards from that

[Dioufy]

Where can I see this Fran work-out. I may need to try it.

[Prediction...Pain]

Where can I see this Fran work-out. I may need to try it.

http://www.youtube.com/watch?v=xJ27XzR3HJc

[m1kee50]

3x3 skipping
3x3 sparring
3x3 bags
'pyramid' as above

[jonoevansla]

Today was a low impact 45mins on the static bike. Watched Chavez / De la Hoya 2, whilst cycling which helped pass the time.

I boxed on Friday night and had a heavy back & biceps weight session on Saturday, so wanted to take it easy today.