BoxRec

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.

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

Josh1111 wrote:I played 2 games of pool and 5 games of darts (501) in my lunch hour. I now have a stitch

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?

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.

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.

Rest day for me today.

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



And Deserter; fornicating ouch.

5km done.

Now off for a few pints.

Cya x

Dioufy wrote:5km done.

Now off for a few pints.

Cya x

Don't undo all the good work fella

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

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

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

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)

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.

Datsue wrote: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.

Deserter wrote:

Datsue wrote: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...

Just a 3 mile run tonight.

Datsue wrote:

Deserter wrote:

Datsue wrote: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!

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

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!

Prediction..Pain wrote: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

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

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

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

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

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.