You look fantastic but those sweet treats and pizza aren't the healthiest. But great job I could more or less say you've met your goal :)
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You look fantastic but those sweet treats and pizza aren't the healthiest. But great job I could more or less say you've met your goal :)
[QUOTE=jay283;1561071721]You look fantastic but those sweet treats and pizza aren't the healthiest. But great job I could more or less say you've met your goal :)[/QUOTE]
Thanks. I do need to start cutting back on the snacks. I have about 10lbs to lose and I'll be set, but I'm taking a bit of a diet break right now. It's been a crazy week (and a crazy summer).
[color=green]Endurance: Speed Run
5 minute walk, 30 minute run, 5 minute walk[/color]
About the same distance as last time, 2.76 miles. It was so muggy outside. Please send cooler air.
[QUOTE=Partyrocking;1561134951]
About the same distance as last time, 2.76 miles. It was so muggy outside. [b]Please send cooler air.[/b][/QUOTE]
You're in good company.
[youtube]a6tKJvWWDP4[/youtube]
[QUOTE=thehobbes;1561141831]You're in good company.
[/QUOTE]
LMFAO
[size=+2]Today's Workout: Alrushe's PB Routine W9D3[/size]
Weigh in: 154.2
Warmup: Cobra Pose, Hip Drills
[youtube]A2ItI5n4CeE[/youtube]
[youtube]OVNXaHD3aCA[/youtube]
[b][size=+1]Giant Set 1: 3 Sets[/size]
SSB Squats 8x140, 6x155, 4+x170 (6)
Deadlifts 5x235, 3x267.5, 1+x300 (4)
Cable Crunches 8x45, 6x55, 4+x65 (10)
Rower 350m[/b]
[youtube]4bIJRtAiko4[/youtube]
[b][size=+1]Giant Set 2: 3 sets[/size]
GHR 8x17.5, 6x20, 4+x22.5 (8)
Deficit Deadlifts 5x212.5, 3x240, 1+x270 (5)
Weighted Planks 5lbsx30s, 7.5lbsx25s, 10lbsx20s
Assault Bike .35mi[/b]
[color=green]Endurance Workout: Zumba
1 hr[/color]
Tonight's Dinner: Braised Chuck Roast over Sweet Potato Mash with Butter Corn
[img]https://s26.postimg.cc/3yxxsqrc9/IMG_6735.jpg[/img]
[size=+2]Today's Workout: Alrushe's PB Program W9D4[/size]
Weigh in: 155.0
Warmup: Pushups, ankle drills
[b][size=+1]Giant Set 1: 3 Sets[/size]
Chinups 2, 2, 2+ (3)
Incline Bench 8x87.5, 6x95, 4+x102.5 (7)
Cable Woodchops 6x26, 4x29, 2+x32 (8)
Weighted Sprints 10lbs x 20m[/b]
[b][size=+1]Giant Set 2: 3 Sets[/size]
Lat Pulldowns 6x92.5, 4x100, 2+x102.5 (7)
Db Shoulder Press 8x25, 6x27.5, 4+x30 (7)
Bear Crawls 6x7.5, 4x12, 2+x15 (5)
Jump Rope 3x20s[/b]
Conditioning: Boot Camp Class
1 hr- killed me.
Had a pretty solid workout. Ate too much (again), but tomorrow's a new day
Great work in here, Party! What do you guys do in Boot Camp Class?
We did a lot of high rep circuits.
E.g. step ups, squat jumps and mountain climbers would be one circuit and then bulgarian split squats, crunches, and shoulder presses would be another.
I was winded by the end.
Yesterday, I went on my longest run yet, 70 minutes and 6 miles covered. I think I'll go for 80 minutes next Saturday.
4 weeks until the 10k
[size=+2]Today's Workout: Alrushe PB's Routine W10D1[/size]
Weigh in: 153.4
Warmup: Ankle Drills
Superset: Box Squats and Good Mornings
5x2x185/5x2x112.5
Recovery Jog: 1 mile, 4.5 mph
This is my deload week. Will start testing maxes next week.
Been doing a little ankle work myself too, was getting some soreness. Are you trying to improve mobility or did you have a minor injury? Nice job on 70min run, that's a long time to keep running, your endurance is busting out into beast mode baby! :D
[QUOTE=thehobbes;1561525321]Been doing a little ankle work myself too, was getting some soreness. Are you trying to improve mobility or did you have a minor injury? Nice job on 70min run, that's a long time to keep running, your endurance is busting out into beast mode baby! :D[/QUOTE]
Trying to improve mobility. My left ankle is very stiff.
[size=+2]Today's Workout: Alrushe's PB Routine W10D2[/size]
Weigh in: 154.3
Warmup: Ankle Drills
Tri Set: Barbell Row, Bench Press, Assault Bike
5x2x112.5/5x2x107.5, 5x1 min
Endurance: 10 minute stepper
Pretty short workout today. Still deloading, le bore!
Looking forward to seeing those maxes, PR!
[QUOTE=viccles007;1561675911]Looking forward to seeing those maxes, PR![/QUOTE]
Thanks! Me too :D
[size=+2]Thursday's Workout: Alrushe's PB Routine W10D3[/size]
Deadlift/SSB Squat Superset
5x2x225/5x2x142.5
Stepper
10 minutes
I skipped Zumba. I was tired and didn't want to get off the couch.
[size=+2]Friday's Workout: Alrushe's PB Routine W10D4[/size]
Incline Bench, Chinups, Assault Bike Tri Set
5x2x95/5x2/5x1 min.
I planned on going to work, but I took a nap instead, lol.
[QUOTE=Partyrocking;1561898531]I planned on going to work, but I took a nap instead, lol.[/QUOTE]
LMAO, you are my spirit animal. :p
[QUOTE=Partyrocking;1561898531]
...didn't want to get off the couch.
...but I took a nap instead, lol.[/QUOTE]
My mood the past week in a nutshell. >.<
Enjoy the deload, looking forward to the max tests. :D
[QUOTE=thehobbes;1561918321]LMAO, you are my spirit animal. :p[/QUOTE]
[img]https://media.giphy.com/media/8PdA6oDWZz0EjAyuXg/giphy.gif[/img]
[QUOTE=LunaLifts;1562036251]My mood the past week in a nutshell. >.<
Enjoy the deload, looking forward to the max tests. :D[/QUOTE]
Deload was fabulous. Now it's back to work.
[size=+2]Testing Day: Box Squats[/size]
Weigh in: 155.3
Warmup: Assault bike, Ankle Drills
[url=https://www.instagram.com/p/BoHkYXVh_f1/]290lb Box Squat[/url]
[b]Box Squats
5x45, 2x145, 1x225, 1x265-old max, 1x275, 1x285, 1x290-new max[/b]
[color=green]Recovery Jog
1 mile- 11:23[/color]
I was able to run outside. Was pretty nice out.
At some point yesterday, I regained my motivation to fast. Started one this morning after breakfast.
[size=+2]Yesterday's Workout: Dynamic Effort[/size]
[img]https://sayingimages.com/wp-content/uploads/what-i-feel-chest-day-meme.jpg[/img]
Decided to try out WS4SBs dynamic version. I kept the weights light though, testing my bench tomorrow.
[B]DB Incline Bench
4x12x30[/B]
[B]Lat Pulldown/Facepull Superset
3x12x80/3x12x24[/B]
[B]Lat Raises
4x8x7.5[/B]
[B]Trap Bar Shrugs/EZ Curl Superset
3x12x95/3x12x35[/B]
[B]Wrist Rollers
2x2x10lbs[/B]
[color=green]Endurance: Stepper
22 minutes[/color]
I got a new chinup pr today. I got 6 in a row and 15 total (6, 5, 4). Will do 15 a day going forward.
WAHOO, way to rampage the chin ups!!
[QUOTE=thehobbes;1562331941]WAHOO, way to rampage the chin ups!![/QUOTE]
I try.
[size=+2]Today's Workout: Bench Test Day[/size]
Weigh in: 153.7
Warmup: 5 min elliptical, ankle drills
[url=https://www.instagram.com/p/BoOpH1DBimK/?taken-by=squatznicecream]167.5lbs[/url]
[color=blue]Bench Press
5x45, 3x75, 2x95, 1x115, 1x135, 1x155, 1x160, 1x167.5[/color]
Barely made that last rep. I misgrooved it coming down.
[color=red]Db Floor Press
20x20lbs, 26x20lbs[/color]
Will up the weight next time
[color=red]Machine Row/Bent over Lat Raise Superset
3x10x70/3x10x7.5[/color]
Pretty good
[color=purple]Kettlebell Shrugs
3x10x24kg[/color]
A bit heavy.
[color=purple]Hammer Curls
3x15x15[/color]
Easy
Will test deadlift and incline bench next week, then the 10k, and then on to WS4SB!
Great job dudette, moving some heavy ass wt on bench press! Is the 10k next weekend?
[QUOTE=Partyrocking;1562207391]
I got a new chinup pr today. I got 6 in a row and 15 total (6, 5, 4). Will do 15 a day going forward.[/QUOTE]
Nice! :D
[QUOTE=Partyrocking;1562338891]Will test deadlift and incline bench next week, then the 10k, and then on to WS4SB![/QUOTE]
Woo DL! That's the funnest one to max on!
[QUOTE=thehobbes;1562423591]Great job dudette, moving some heavy ass wt on bench press! Is the 10k next weekend?[/QUOTE]
Two weeks.
[QUOTE=LunaLifts;1562450991]Nice! :D
Woo DL! That's the funnest one to max on![/QUOTE]
It is. I love deadlifts.
Yesterday, I went to boot camp, and it kicked my butt. I needed it though. Went to see Bonobo with my friend and we ate all the food beforehand.
Cheeseboatbk
[img]https://i.postimg.cc/66jSvHsQ/IMG_6762.jpg[/img]
[img]https://i.postimg.cc/zvBcQhh5/IMG_6763.jpg[/img]
Ice cream from Van Leeuwen's
[img]https://i.postimg.cc/Y98P8Rhb/IMG_6764.jpg[/img]
[size=+2]Today's Workout: Dynamic Effort Lower Day[/size]
[color=green]Box Jumps
5x2[/color]
I used a 24 inch box for these. Can normally jump higher, but I was tired.
[color=red]Bulgarian Split Squats (w/ an elevated front foot)
2x8x15lbs/side[/color]
These hurt my hip. I think the ROM was too high.
[color=red]Pullthroughs
3x10x50lbs[/color]
Hadn't done these in a while. Was a bit off balance.
[color=purple]Ab Coaster
4x15[/color]
These were tough.
I did this workout before work, and then after work, I got on the stepper and did some Tabata sprints on the airdyne. Also got in 15 chinups and some goblet squat holds.
Churros (today)
[img]https://i.postimg.cc/8P7YBhDm/IMG_6765.jpg[/img]
Tres Leches cake (today)
[img]https://i.postimg.cc/yxbbCNhR/IMG_6766.jpg[/img]
I shared the churros with coworkers and the cake was not very good (bland and too wet). I ate the top as the whipped cream was good and threw out the rest.
Saw that DL video on IG, you fluffin' crushed it! That much progress is just outstanding, congrats!
Also I think I've had churros once in my whole life. They're good, but I've only seen them at like, the county fair, lol.
[QUOTE=LunaLifts;1562606141]Saw that DL video on IG, you fluffin' crushed it! That much progress is just outstanding, congrats!
Also I think I've had churros once in my whole life. They're good, but I've only seen them at like, the county fair, lol.[/QUOTE]
Thanks! I ate a lot of churros when I was living in Europe. They'd sell them on the street out of these wooden carts and you could get them with caramel sauce, so good!
[size=+2]Today's Workout: Deadlift Testing Day[/size]
Weigh in: 153.8
Warmup: Elliptical, Kettlebell Swings, Ankle Drills
[youtube]8W77n58O76k[/youtube]
[color=blue]Deadlifts
3x135, 1x225, 1x275, 1x325-10lb PR, 1x330-5lb PR, 1x340-25lb PR[/color]
I had more in the tank, but I called it at 340. No reason to get injured from attempting too many PRs lol. New goal, 365 beltless!
[color=red]Reverse Lunges (in a front rack position)
3x6x20lbs[/color]
I used 20lb kettlebells for these.
[color=purple]GHR
3x8x20lbs[/color]
Pretty smooth
[color=purple]Ab Tri Set (2x10)
Weighted Crunch 6lbs
Glute Bridges
Leg Raises[/color]
[color=green]Recovery Jog
1 mile (10:50)[/color]
Ate a bit too much at lunch, so I decided to fast until tomorrow. Trying to make my way back into the 140s.
Whoa congrats on 340!!! You made that look easy and smooth! Also legit mirin' forearms and booty, you are rockin' it at 153 friend!
[QUOTE=thehobbes;1562650441]Whoa congrats on 340!!! You made that look easy and smooth! Also legit mirin' forearms and booty, you are rockin' it at 153 friend![/QUOTE]
Thanks!
[size=+2]Today's Workout: Dynamic Effort[/size]
Weigh in: 153.5
Warmup: Assault Bike, Hip Drills, Ankle Mobility
[youtube]1-zeud-QrjI[/youtube]
[color=red]DB Bench Press
3MRS w/ 40lbs (13, 11, 10)[/color]
Right elbow got a bit cranky with the last set.
[color=red]Close Grip Lat Pulldown[/color]/[color=purple]Rear Delt Fly Superset[/color]
[color=red]4x12x80[/color]/[color=purple]4x12x7[/color]
Lat pulldowns were smooth. Flies were a bit hard.
[color=purple]Cable Lateral Raises
4x8x5lbs[/color]
Crushed it!
[color=purple]SSB Shrug/Banded Ez Curl Superset
4x12x120/4x12x25[/color]
Could have done more weight.
[color=purple]Plate Pinches (25lbs)
3x2[/color]
Crushed it.
[color=green]Jog
1 mile (9:50)[/color]
About a minute faster than Monday.
Did 16 chinups at work today (4x4). They're starting to come along.
Awesome job on the chin-ups and DL PRs! :cool:
How low did you start on box jumps? I bought an adjustable platform for my son because he was doing them but I’ve been too chicken to try them. I think the lowest the platform goes is 12 inches, which doesn’t seem that high, but I keep picturing myself with bloodied shins at best and missing teeth at worst. :eek: Did you have to psyche yourself up at all?
I think I started with a 15in box.
You definitely have to mentally prepare for them as they can be a bit nerve racking. I try to clear my head and then imagine myself doing the perfect jump.
[QUOTE=Partyrocking;1562765471]I think I started with a 15in box.
You definitely have to mentally prepare for them as they can be a bit nerve racking. I try to clear my head and then imagine myself doing the perfect jump.[/QUOTE]
Thanks for the advice - I’ll give it a shot! :)
[QUOTE=astronut96;1562825941]Thanks for the advice - I’ll give it a shot! :)[/QUOTE]
Good Luck!
[size=+2]Testing Day: Incline Bench[/size]
Weigh in: 153.9
Warmup: Elliptical, Ankle Drills
[youtube]BTspn3lgJaA[/youtube]
[color=red]Incline Bench
5x45, 3x75, 2x95, 1x115, 1x125, 1x140 (+5lb pr)[/color]
Pretty smooth. I might have had a bit more in the tank, but I didn't want to go for it. Next time.
[color=red]Floor Press
2xMax Reps (20, 14 w/ 75lbs)[/color]
Triceps, dead.
[color=red]Barbell Row/Facepull Superset
4x10x85/4x10xred band[/color]
Pretty good!
[color=purple]Barbell Shrugs
4x15x85lbs[/color]
Too light.
[color=purple]Concentration Culs
3x8x20[/color]
A bit too heavy. Will do the 15s next time.
[color=green]Conditioning
1 mile run (10:33)[/color]
Not my best run of the week, but I got it done.
I was going to have chicken for dinner, but they had a sale on veal chops so I got a double chop and cut in in half.
[img]https://i.postimg.cc/gJvpdT5y/IMG_6796.jpg[/img]
Awesome work on the incline PR!