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Kenny's Workout Log
Topic Started: Mar 27 2007, 01:21 PM (1,489 Views)
Kenny Mar 27 2007, 01:21 PM Post #1
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 Thought I should start one of these workout logs, so here goes:

Monday 26th March

Tabata Fight Gone Bad (count lowest score)

Box Jumps – 8
Wall Ball (10kg) – 12
SDHP (32kg) – 7
Rower – 6
Push Press (10kg + bar) – 0

Total Score = 33

Excellent workout, but had to miss out 2 sets on the Push Press which was my final exercise. My minimum for the other 6 sets was 7 reps, but due to effects of cold, I had to take a break, else I was going to spew. Should have switched the press to the back of my head or used dumbbells, but was too exhausted to even know my name at that point so didn’t even think of this! Ended up angry last night that I had to take the breaks.

Had a 10-15 mins rest to recover, then went to gym for 45 mins to use weights, focusing on my triceps
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Red Mar 27 2007, 03:20 PM Post #2
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 Hi kenny,

Nice to see you posting....emmm the triceps thing.. hope you were not body building :lol:
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Davie Mar 27 2007, 03:53 PM Post #3
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Awesome!!!
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 he was
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My blog

CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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Kenny Mar 28 2007, 10:19 AM Post #4
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 Tuesday 27th March

1 mile run - 7 mins
Followed by various shoulder and back exercises, using weights
1 mile run - 6 mins 30 secs

Littleredhead/Davie - I do not do bodybuilding, that is for numpties! I am merely mixing Crossfit with working out in the gym. If it wasn't for going to the gym in the YMCA, I would probably never have found this addictive training called Crossfit.
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Davie Mar 29 2007, 03:16 PM Post #5
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Awesome!!!
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 I know you dont do body building big man!!
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My blog

CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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Kenny Mar 30 2007, 04:24 PM Post #6
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 Wednesday 28th March

At gym, exercises included back squats, front squats, deadlifts, pull ups. Only there for an hour as Scotland were playing and had to be home for that.

Thursday 29th March
7-a-sides. Banged my big toe off the boards in a challenge and now nicely bruised!

Friday 30th March
Just back in from gym, exercises included bench press, press ups, declined press ups, pull ups, abs etc.
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Kenny Mar 31 2007, 11:27 AM Post #7
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 Saturday 31st March

Went for a run this morning since it was glorious sunshine outside and a nice temperature. 45 mins.
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Kenny Apr 3 2007, 07:41 AM Post #8
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 Monday 2nd April

Run 800m
100 lunges
Run 400m
100 squats
Run 200m

Time - 13:34

Then went to gym to do some push pressing, strict pressing and high pulls.
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Kenny Apr 5 2007, 08:07 AM Post #9
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 Wednesday 4th April

At gym last night. Exercises included deadlifts, dips, pull-ups and a bit of rowing.
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Kenny Apr 7 2007, 11:57 AM Post #10
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 Thursday 5th April

Usual game of 7-a-sides. Game was slow for some reason, maybe everyone looking forward to the holiday weekend.

Friday 6th April

Gym, exercises included bench press, pull-ups, sit-ups etc.

Saturday 7th April

Just back from completing Painstorm. Since Davie posted it on the website, I have been trying to work out the easiest and quickest way to get through it. I knew that I would struggle with the lunges especially, as its something I never really do (except when I play bowls :D), so I broke these up into sets of 20 with 10 to finish them off. Once I got past the last set of lunges, the adrenalin was pumping and I knew I did not have far to go. The wee extra burst of energy I got just helped to keep me going and also the encouragement from SJ in my final set of burpees (thanks for that!). Completed Painstorm in 43 mins 45 secs, which I was delighted with.

My legs aren't looking forward to tomorrow and Monday though.
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Kenny Apr 11 2007, 08:29 AM Post #11
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 Tuesday 10th April

Do each exercise for 1 minute then rest for 1 minute. 4 rounds.

Wall ball
SDHP
Rowing
Kb swing
Burpees
Jumping pull ups

Great workout but struggled with the wall ball tonight for some reason.
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Kenny Apr 12 2007, 09:23 AM Post #12
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 Wednesday 11th April

Gym tonight, various shoulder and back exercises including deadlifts, pull-ups, strict press, high pulls and dumbell swings.
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Kenny Apr 13 2007, 05:09 PM Post #13
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 Thursday 12th April

Usual game of 7s on Thursday night, cracking game on a glorious night, however, lost again :(

Friday 13th April

At gym, exercises included bench press, press-ups, pull-ups, sit-ups etc.
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Kenny Apr 17 2007, 01:51 PM Post #14
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 Monday 16th April

4 mins of

5 burpees - press up & jump
10 KB swing
15 squats

x 5 rounds

Got 15 sets, 3 in each round

Afterwards, down to the gym for some High Pulls, strict pressing, push pressing etc.
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Red Apr 17 2007, 02:03 PM Post #15
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 When you gonna dump that ponsy gym kenny? ;)
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Kenny Apr 17 2007, 09:59 PM Post #16
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 Tuesday 17th April

Yep, LRH, you guessed it....I was at the gym tonight again. Back squats, front squats, leg extension, dips etc.

Me and my brother went down and as he has been missing his training quite a bit due to work commitments, just let him pick and choose what he wanted to do....however, forced him into squats (which he hasn't done in a long while, so will be very sore tomorrow) and dips.
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Kenny Apr 23 2007, 01:09 PM Post #17
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 Thursday 19th April

Usual game of 7s, enjoyed it, bit more pace in the game.

Friday 20th April

At the gym in the afternoon, exercises included bench press, push ups, pull-ups, sit ups etc.

Sunday 22nd April

Went for a 35 min run since it was a nice and calm morning.
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Kenny Apr 26 2007, 08:14 AM Post #18
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 Tuesday 24th April

At the gym this evening with my brother Mark, exercises included bench press, push ups, pull-ups, sit ups etc.

Wednesday 25th April

Two rounds of 2 mins each exercise with 2 min rest between rounds.

Spartans - 22 / 22
Row - 581m / 585m
Kb swing (16kg) - 43 / 36
Box Jump (24") - 40 / 36

I think these were the figures but not 100% sure. Great wee workout!



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MartyBoy Apr 26 2007, 08:19 AM Post #19
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 Aye it was a crackin workout Kenny. Meant to get your mobile nos from you after class but I was struggling to remember my own name!! Catch you next week big man..
[size=7]Get back in the ring take another swing[/size]
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Kenny May 1 2007, 08:14 AM Post #20
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 Monday 30th April

21, 18, 15, 12, 9, 6, 3 reps
Pull-ups and KB swings

Workout was 21 pull-ups, 21 swings, 18 pull-ups, 18 swings etc. All pull-ups were strict as I haven't mastered the technique of kipping yet. KB was 16kg. Completed in 11 mins 55 secs.

Before and after worked on kipping technique with Davie. Hopefully, over the next couple of weeks, I will be able to put this into my pull-ups. The new pull-up bars are great and am looking forward to incorporating these into my workouts ( :o ).

After workout, went down to the gym, exercises included high pulls, strict press, push press etc.
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