BoxRec

EddieShredder wrote: Good day today... have never done that volume of pull ups before, and 140 is the biggest weight i've lifted too D

2 PBs in one session - good stuff!

Did the standard work-out from the Crossfit main board today but had to scale it:

21 deadlifts (80kg)
42 handstand walk substitutes - wall runs - http://www.youtube.com/watch?v=1okSA32sFWs
15 deadlifts
30 wall runs
9 deadlifts
18 wall runs

Took around 10 mins but was a great work-out.

Is this too much? Below is 1 workout session for me. I do 2 more workout sessions at the gym per week – then do 1 big session of cardio, maybe 20 mile cycle or 4 mile run.

Here is a typical workout session at the gym – I cycle there and back as well, is about 3 miles each way

Note I have 1 min in between sets. Once I have done 3 sets of each exercise I do maybe 30 sit ups, or some form of ab exercise.

Chest

30 press ups x 3 sets
Dumbell Flat Flyes x 3 sets (10 reps 22.5kg, 8 reps 25kg, 6 reps 27.5kg)
Machine Press x 3 sets (10 reps 130kg, 8 reps 140kg twice)

Shoulders

Incline dumbbell raise x 3 sets (10kg x10, 12.5 kg x8 twice)
Cuban press x 3 sets (20kg x10, 22.5kg x8, 25kg x6)
Machine press x 3 set (80kg x10, 90kg x 8 twice)

Lats

Pull Ups x 3 sets different grips usually 10 pull ups for each

Bicep

Hammer curls x 3 set (17.5kg x10, 20kg x8 twice)

Tricep

Cable pulldown x 3 sets (dunno weight, is a numbered pin machine)

Went to my boxing club day after hard leg workout (back squats, nordic hams, deadlifts).
Floating like butterfly I was not
Not planning to repeat those two in the same order any time soon.

bad mamma jamma wrote:Is this too much? Below is 1 workout session for me. I do 2 more workout sessions at the gym per week – then do 1 big session of cardio, maybe 20 mile cycle or 4 mile run.

Here is a typical workout session at the gym – I cycle there and back as well, is about 3 miles each way

Note I have 1 min in between sets. Once I have done 3 sets of each exercise I do maybe 30 sit ups, or some form of ab exercise.

Chest

30 press ups x 3 sets
Dumbell Flat Flyes x 3 sets (10 reps 22.5kg, 8 reps 25kg, 6 reps 27.5kg)
Machine Press x 3 sets (10 reps 130kg, 8 reps 140kg twice)

Shoulders

Incline dumbbell raise x 3 sets (10kg x10, 12.5 kg x8 twice)
Cuban press x 3 sets (20kg x10, 22.5kg x8, 25kg x6)
Machine press x 3 set (80kg x10, 90kg x 8 twice)

Lats

Pull Ups x 3 sets different grips usually 10 pull ups for each

Bicep

Hammer curls x 3 set (17.5kg x10, 20kg x8 twice)

Tricep

Cable pulldown x 3 sets (dunno weight, is a numbered pin machine)

As others would comment mate, it all depends on your goals. Personally I think things like cable pulldowns for the tris are a relative waste of time - you can work your tris through better overall exercises such as dips, for example.

Deserter wrote:

bad mamma jamma wrote:Is this too much? Below is 1 workout session for me. I do 2 more workout sessions at the gym per week – then do 1 big session of cardio, maybe 20 mile cycle or 4 mile run.

Here is a typical workout session at the gym – I cycle there and back as well, is about 3 miles each way

Note I have 1 min in between sets. Once I have done 3 sets of each exercise I do maybe 30 sit ups, or some form of ab exercise.

Chest

30 press ups x 3 sets
Dumbell Flat Flyes x 3 sets (10 reps 22.5kg, 8 reps 25kg, 6 reps 27.5kg)
Machine Press x 3 sets (10 reps 130kg, 8 reps 140kg twice)

Shoulders

Incline dumbbell raise x 3 sets (10kg x10, 12.5 kg x8 twice)
Cuban press x 3 sets (20kg x10, 22.5kg x8, 25kg x6)
Machine press x 3 set (80kg x10, 90kg x 8 twice)

Lats

Pull Ups x 3 sets different grips usually 10 pull ups for each

Bicep

Hammer curls x 3 set (17.5kg x10, 20kg x8 twice)

Tricep

Cable pulldown x 3 sets (dunno weight, is a numbered pin machine)

As others would comment mate, it all depends on your goals. Personally I think things like cable pulldowns for the tris are a relative waste of time - you can work your tris through better overall exercises such as dips, for example.

Worthwhile if having trouble with chin/pull ups though?

Deadendgeneration wrote:

Deserter wrote:

bad mamma jamma wrote:Is this too much? Below is 1 workout session for me. I do 2 more workout sessions at the gym per week – then do 1 big session of cardio, maybe 20 mile cycle or 4 mile run.

Here is a typical workout session at the gym – I cycle there and back as well, is about 3 miles each way

Note I have 1 min in between sets. Once I have done 3 sets of each exercise I do maybe 30 sit ups, or some form of ab exercise.

Chest

30 press ups x 3 sets
Dumbell Flat Flyes x 3 sets (10 reps 22.5kg, 8 reps 25kg, 6 reps 27.5kg)
Machine Press x 3 sets (10 reps 130kg, 8 reps 140kg twice)

Shoulders

Incline dumbbell raise x 3 sets (10kg x10, 12.5 kg x8 twice)
Cuban press x 3 sets (20kg x10, 22.5kg x8, 25kg x6)
Machine press x 3 set (80kg x10, 90kg x 8 twice)

Lats

Pull Ups x 3 sets different grips usually 10 pull ups for each

Bicep

Hammer curls x 3 set (17.5kg x10, 20kg x8 twice)

Tricep

Cable pulldown x 3 sets (dunno weight, is a numbered pin machine)

As others would comment mate, it all depends on your goals. Personally I think things like cable pulldowns for the tris are a relative waste of time - you can work your tris through better overall exercises such as dips, for example.

Worthwhile if having trouble with chin/pull ups though?

If you're having trouble with chin/pull-ups I've never heard of cable pulldowns being remotely helpful in terms of improving them - there are a range of exercises that can assist, but that's not one of them...

If you're struggling with pull ups, try using the smith machine bar lowered, and doing them at an angle with your feet on the floor or a box or something.

If you can do pull ups properly, but not many... you're in the same boat as the rest of us Just persevere and build up the numbers over time.

I couldn't do shit when I first started pull ups. Now I can whack out 10 no probs - all because I did negatives.

Deserter wrote: 42 handstand walk substitutes - wall runs - http://www.youtube.com/watch?v=1okSA32sFWs

i used to love doing them

Counter-puncher wrote:

Deserter wrote: 42 handstand walk substitutes - wall runs - http://www.youtube.com/watch?v=1okSA32sFWs

i used to love doing them

I'm determined to get up to full handstand walks, but spend most of my time falling over at the moment

Deserter wrote:

Counter-puncher wrote:

Deserter wrote: 42 handstand walk substitutes - wall runs - http://www.youtube.com/watch?v=1okSA32sFWs

i used to love doing them

I'm determined to get up to full handstand walks, but spend most of my time falling over at the moment

i wouldn't possibly know what you're talking about (he says through his flattened face)

Counter-puncher wrote:

Deserter wrote:

Counter-puncher wrote:

i used to love doing them

I'm determined to get up to full handstand walks, but spend most of my time falling over at the moment

i wouldn't possibly know what you're talking about (he says through his flattened face)

Had another blast at Cindy last night. Did 20 rounds (5 pull-ups, 10 push-ups, 15 squats) in 20 mins. Finished with 30 secs to spare, so will be aiming for 21 next time.

jonoevansla wrote:Had another blast at Cindy last night. Did 20 rounds (5 pull-ups, 10 push-ups, 15 squats) in 20 mins. Finished with 30 secs to spare, so will be aiming for 21 next time.

Did a nuts circuit today... Sets of 20-18-16-14-12-10 of (20kg KB Swings, followed by 16kg Turkish Get Ups either side) :x

EddieShredder wrote:Did a nuts circuit today... Sets of 20-18-16-14-12-10 of (20kg KB Swings, followed by 16kg Turkish Get Ups either side) :x

Interesting one Eddie - don't know if you ever look at the crossfit discussion board (forum), but there's huge debate about whether you should ever do TGU's as part of a met-con. Lots of people think it's a recipe for disaster as form goes out of the window...

My form certainly went out the window

They're a great exercise for Jiu Jitsu specific conditioning though

Here's me learning off Deadendgeneration's mate, Victor Estima.



Here's how it went...



And our team

Friday was a big day....

12:00 - 90mins drilling closed guard techniques (from that vid i posted in the other thread)

14:30 - Crossfit.

Row 2000m warm up
Dynamic Stretching
Deads: 2 warm up sets, 6x5x85kgs (explosive sets on the minute, every min for 6 mins), final set of max reps (21).
10,8,6,4,2 x Alternatiing Ring Dips and Chin Ups - starting each set on the minute, every minute.

Foam roller + 20mins stretching

19:00 - 90mins BJJ (45mins drills, 45mins comp sparring 6min rounds).

This morning I feel like i've been hit by a bus... The Ring Row/Chin ups metcon was absolutely savage, despite it looking relatively easy on paper.

Just ticking over whilst Xmas is on the go.

After this year, I want to screw CINDY up the arse and get 25 rounds.

Crossfit this morning... probably just do some strength and technique, nothing too strenuous, as have BJJ seminar for 2hrs this afternoon, with 1hr being comp sparring.

EddieShredder wrote: 10,8,6,4,2 x Alternatiing Ring Dips and Chin Ups - starting each set on the minute, every minute.

I like the look of this one Eddie. I'm back home on holiday now so will just keep 'ticking over' rather than doing anything else, but brought my rings back with me so can give this a crack

Deserter wrote:

EddieShredder wrote: 10,8,6,4,2 x Alternatiing Ring Dips and Chin Ups - starting each set on the minute, every minute.

I like the look of this one Eddie. I'm back home on holiday now so will just keep 'ticking over' rather than doing anything else, but brought my rings back with me so can give this a crack

Was a really good one mate.... looks quite innocuous on the board, but I was proper fvcked by the end of it. Savage. Literally every muscle in the body has been aching for two days after that little treat and the deads prior to it.

Jiu Jitsu today way absolutely savage... a couple of the guys are preparing for the Europeans, so we had 6min rounds of full sparring - 2mins off between rounds, for 80 mins