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| Rickys Workout logg | |
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| Topic Started: Aug 3 2008, 08:23 PM (87 Views) | |
| Rickymac | Aug 3 2008, 08:23 PM Post #1 |
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Here it is guys, just getting into recording all my work. I follow the main page WOD's + a little extra work given to me by davie. Heres some of my sessions, not all in order: Shoulder WOD 5x1 standing press =30,35,40,45,50. Push Press = 40,45,50,55,60 Push Jerk = 50,55,60,65,70 Not good session, this was my 1st CF session 8 weeks ago and i had no idea what weight to use for all this standing shoulder work. Ricky |
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| Rickymac | Aug 3 2008, 08:24 PM Post #2 |
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ANGIE (crazy dame lol) 100 pullups 100 pushups 100 sit ups 100 squats Time = 16.22 Pretty happy, tho im currently using a workout station for pull ups thats has dipping bar on one side and pullup bar on the other, making kipping pullups impossible. We are getting proper pullup bar fitted in the next week or two. All in all, ok. Ricky |
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| Rickymac | Aug 3 2008, 08:25 PM Post #3 |
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Deadlift 5x5 1x144Kg's 1x150Kg's 1x155Kg's 1x160Kg's 1x166Kg's Ricky |
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| Rickymac | Aug 3 2008, 08:25 PM Post #4 |
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Filthy Fifty: 50box jumps 50kettlebell swings 15Kg's (i used Db) 50Steps (walking lunges) 50 50 knees to elbows 50 push press 50 back extensions. 50 wall ball 50 burpees 50 single unders (couldnt do double unders, skipping rope far too light to generate speed needed) Time = 23.19 Ricky |
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| Rickymac | Aug 3 2008, 08:26 PM Post #5 |
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Jerk Presses 5x3 60Kg'sx3 65Kg'x3 70Kg'sx3 75Kg'sx3 82Kg'sx3 Ricky |
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| Rickymac | Aug 3 2008, 08:26 PM Post #6 |
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Fran: thought i was doing well, until 1/2 way through my set of 15's my buddy said the stopwatch wasnt going. There was no way i was starting again lol. JEREMY OHS and burpees. for 21-15-9 reps Im fairly new to OHS and am picking it up quick, but did this with empty bar. Did it in 4.13. Wished id used Rx'd weight now. Ricky |
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| Rickymac | Aug 3 2008, 08:27 PM Post #7 |
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I forgot to put in at the beginning....my 1st CFT was 135Kg squat 60Kg press 174Kg Deadlift Giving me a 811 CFT. Tried this after my gym instructor practical and was rubbish. Didnt bother with squat or press but did do deadlift and got new PR of 182kg, which is just over 400lbs. happy times. Ricky |
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| Rickymac | Aug 3 2008, 08:27 PM Post #8 |
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HELEN Run 400m 21 kettlebell swing with 25Kg dumbell. 12 pullups Once again not being able to kip on the current pullup bar we have slowed me down. Used slightly heavier than perscribed Db for the swings. Pretty happy with time 10.35. Ricky |
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| Rickymac | Aug 3 2008, 09:13 PM Post #9 |
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Well at the moment i dont have ings yet so couldnt do muscle ups (30 for time) so i did the 120pullup,120dips version instead. It wasnt easy, hurt my shoulder a wee bit at rubgy. I did it tho (just felt stiff and bit sore). +getting annoyed i cant do kipping pullups with the dip/pullup station im having to use. Wanna get that sorted quick smart. Anyway all things considered i did it in 14.39. Ricky |
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| Rickymac | Aug 3 2008, 09:15 PM Post #10 |
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I meant to add that i also did my extra work. 3 sets of 5 reps on front squats *** to grass. 1 set of 80 Kgs (176lbs) 1 set of 85Kg's (187lbs) 1 set of 90Kg's (198lbs) Could have done more i think, but a nice wee addition. Ricky |
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| Rickymac | Aug 3 2008, 09:16 PM Post #11 |
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Had 2 rugby trainng session yesterday, one on beach and a tea session in the afetrnoon. Then went out to celabrate passing exam. Had a few to many beers lol. Felt so ill today, but hardly ever do it so its not too bad. Hitting it hard again tommorow! Ricky |
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| Rickymac | Aug 5 2008, 11:47 AM Post #12 |
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Right guys, i was fealing particularly foolish yesterday and did the rowing/thrusters/pullup WOD, except with an interesting alternative to rowing. At the moment we dont have a rowing machine i our club gym, but we do have a VERTICAL CLIMBER. And for some foolish reason i decided it would be good to put that in as we obviously couldnt row. This proved to be alot harder than rowing, when you stop for a break in rowing you will still make some metres, but when you stop of the climber the 'feet climbed' counter stops. On top of that, being that im in uk and deal with kilos, i used 40kg's for the thrusters (88lbs). So i did the following: Climb 300ft 21 thrusters with 40kg's 15 pullups time = 4.42 Climb 250ft 18 thrusters (40kg's) 12 pullups time = 4.42 Climb 200ft 15 thrusters (40Kg's) 9 pullups time = 4.14 Overall time = 13.38 Quads are buzzing today. It was the climb that took up at least half the time in each set, but it was a fun alternative. I remember thinking half way through that it was really horrible, but amazing fun, at the same time lol. Ricky |
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| Rickymac | Aug 6 2008, 03:21 PM Post #13 |
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Well im back from 5x5 back squats. Gotta say i came away from the gym not very happy with my performance. My lower quads are still sore from the vertical climber i used instead of the rower the other day for the wod+the sprints last night left me nackered at rugby. But i didnt want to use that as excuse so i went in and did it anyway. I did 1 x 5 x 90kg's (198lbs) 1 x 5 x 100Kg's (220lbs) 1 x 5 x 110Kg's (242lbs) 1 x 5 x 120Kg's (264lbs) 1 x 2+1 x 130kg's (286lbs) This isnt far off my 1 rep max off 137Kg's (301lbs), so i shouldnt be too unhappy, but i really thought i could have gotten 5. Also annoying is that i got 120Kgs for 5 reps, and instead of going for 125Kgs (which i could have got), i let my ego rule my head and i jumped up to 130kgs and only got 2+one with little help from spotter. Annoying, but all things considered (sore/v tired quads) it wasnt completely bad. Ricky |
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