If the bar ain't bending...

Magic Eight Ball · 16-04-2010 6:28pm

cardio,shoot me wrote: »

dude, you cant possibly max out on anything in 15 minutes, my squat and bench warm ups take 20 minutes alone, youd probably get it fresh any day like.

Ah I was just run down like. Hate when that happends.

Magic Eight Ball · 16-04-2010 6:32pm

Deadlift
120kgs - 1rep
140kgs - 1rep
150kgs - 1rep
160kgs - 1rep

120kgs - 5reps
120kgs - 5reps
120kgs - 5reps
100kgs - 5reps
100kgs - 5reps

500m Row x 3

Still not feeling 100% :mad:
Time for rest, food, drink and general merriness. :pac:

Transform · 16-04-2010 6:52pm

Trevor Coulahan wrote: »

Deadlift
120kgs - 1rep
140kgs - 1rep
150kgs - 1rep
160kgs - 1rep

120kgs - 5reps
120kgs - 5reps
120kgs - 5reps
100kgs - 5reps
100kgs - 5reps

500m Row x 3

Still not feeling 100% :mad:
Time for rest, food, drink and general merriness. :pac:

do the listed program man and stop doing maxes are they are not in there

Magic Eight Ball · 19-04-2010 2:43pm

Lunges
20kg Dumbbells - 8 reps per leg x 5sets

Weighted Dips
BW + 20kgs - 6reps
BW + 22.5kgs - 6reps
BW + 22.5kgs - 6reps
BW + 25kgs - 6reps
BW + 30kgs - 6reps

OH Squat
20kgs (empty oly bar) - 10reps
20kgs (empty oly bar) - 10reps
25kgs - 10reps
25kgs - 10reps
25kgs - 10reps

500m Row x 5 (done between OH squat sets)

Hanging Leg Raises
10reps x 3sets

Cable Crunches
12reps x 3sets

Lack of volume was wrecking my head, didn't feel like a 'proper' workout.
I hate OH squats!

Transform · 19-04-2010 3:21pm

Trevor Coulahan wrote: »

Lunges
20kg Dumbbells - 8 reps per leg x 5sets

Weighted Dips
BW + 20kgs - 6reps
BW + 22.5kgs - 6reps
BW + 22.5kgs - 6reps
BW + 25kgs - 6reps
BW + 30kgs - 6reps

OH Squat
20kgs (empty oly bar) - 10reps
20kgs (empty oly bar) - 10reps
25kgs - 10reps
25kgs - 10reps
25kgs - 10reps

500m Row x 5 (done between OH squat sets)

Hanging Leg Raises
10reps x 3sets

Cable Crunches
12reps x 3sets

Lack of volume was wrecking my head, didn't feel like a 'proper' workout.
I hate OH squats!

if in doubt row!!!

No need to put it into very session and sometimes you have to take the foot off the gas

G86 · 19-04-2010 5:43pm

Trevor Coulahan wrote: »

I hate OH squats!

Ditto.

cardio,shoot me · 19-04-2010 6:41pm

G86 wrote: »

Ditto.

losers! they're animal!

Magic Eight Ball · 20-04-2010 2:04pm

Hang Snatch
40kgs - 3reps
40kgs - 3reps
45kgs - 3reps
45kgs - 3reps
50kgs - 3reps
50kgs - 3reps

Stiff Leg Deadlift
80kgs - 8reps
80kgs - 8reps
90kgs - 8reps
100kgs - 8reps
100kgs - 8reps
110kgs - 8reps

Some push-ups, L-sits and ring pull-ups to finish.

Magic Eight Ball · 21-04-2010 2:30pm

Squats (60kgs) (for max reps)
30reps
500m Row
20reps
500m Row
23reps
500m Row

Olympic Ring Dips
10reps x 5sets

Rope Pull-ups
5reps x 3sets
5reps x 2sets (on bar)

Cable Crunches
12reps x 4sets

Some rings, L-sits to finish.

Was suppose to do bodyweight squats for max reps but was well stiff after the SLDL's yestersday. Left it at 60kgs.

Magic Eight Ball · 22-04-2010 4:02pm

CrossFit "Linda"

Deadlift (115kgs)
Bench (65kgs)
Clean (40kgs)

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Time: 29:16

Hanging Leg Raises (toes to fingers)
10reps x 3sets

L-sits on the rings and bars to finish.

It was suppose to be 1 1/2 bodyweight deadlift, bodyweight bench and 3/4 bodyweight cleans but I scaled the bench & cleans a little as I wasn't feeling 100%. Kinda regret it now as I got a second wind towards the end.

Next time..

d'Oracle · 22-04-2010 5:18pm

Whats with the name change?

Transform · 22-04-2010 8:04pm

d'Oracle wrote: »

Whats with the name change?

i like the new name change as only just coped on now!!!

Linda is a beast of a wod

Magic Eight Ball · 23-04-2010 10:47am

Transform wrote: »

i like the new name change as only just coped on now!!!

Linda is a beast of a wod

She's a beast of a lady alright. Kinda regretting scaling it now.

Magic Eight Ball · 26-04-2010 2:06pm

Squat
80kgs - 5reps
85kgs - 5reps
85kgs - 5reps
90kgs - 5reps
90kgs - 5reps

60kgs - 10reps (Drop set)

Weighted Dips
20kgs - 5reps
25kgs - 5reps
25kgs - 5reps
30kgs - 5reps
32.5kgs - 5reps

Wall Balls
15reps x 5sets (8kgs)

Cable Row
120 - 8reps
140 - 8reps
150 - 8reps
150 - 8reps
160 - 8reps

Cable Crunches
15reps x 3sets (160)

Hanging Leg Raises (toes to fingers)
10reps x 3sets

100 box jumps to finish..

G86 · 26-04-2010 9:55pm

Magic Eight Ball wrote: »

100 box jumps to finish..

:eek:

Magic Eight Ball · 27-04-2010 2:38pm

Hang Snatch (40kgs) - 7reps
Burpees - 15reps
5 Rounds
Time: 14:22

500m Row
10 pull-ups
500m Row
10 pull-ups
500m Row
10 pull-ups

L-Sits on the rings to finish.

Magic Eight Ball · 27-04-2010 3:33pm

[QUOTE=Magic Eight Ball;65607890Time: 14:22
[/QUOTE]

I know, I konw..

Magic Eight Ball · 28-04-2010 3:03pm

3 Rounds for time
Run 800m
50 Sit Ups
Time: 13:45

Interval Sprints
100m x 10 (Setting 20:00)

Kettle Bell Swings (24kgs) - 15reps
DB Push-ups - 15reps
500m Row
- 3 Rounds

Some ring L-sits to finish.

itsallaboutheL · 28-04-2010 8:29pm

Reading you're log makes me feel unwell.

/starts conditioning

Transform · 28-04-2010 10:11pm

Magic Eight Ball wrote: »

3 Rounds for time
Run 800m
50 Sit Ups
Time: 13:45

Interval Sprints
100m x 10 (Setting 20:00)

Kettle Bell Swings (24kgs) - 15reps
DB Push-ups - 15reps
500m Row
- 3 Rounds

Some ring L-sits to finish.

good time on that and must look at your sit ups on friday also just to make sure they are spot on.

Magic Eight Ball · 28-04-2010 10:13pm

Transform wrote: »

good time on that and must look at your sit ups on friday also just to make sure they are spot on.

I took it handy on the 800m runs so I had something left for the rowing. Defo got a sub 10 minute in me.

Magic Eight Ball · 28-04-2010 10:15pm

itsallaboutheL wrote: »

Reading you're log makes me feel unwell.

/starts conditioning

Yeah but I can't do a one handed barbell snatch!

Hail 2 Da Chimp · 29-04-2010 1:10pm

Magic Eight Ball wrote: »

I hate OH squats!

Count yourself lucky you can even do them, I can't do anything with my damn inflexible shoulders!

Great log by the way, I take it yourself and G86 are clients of Transforms?

Magic Eight Ball · 29-04-2010 1:55pm

Hail 2 Da Chimp wrote: »

Count yourself lucky you can even do them, I can't do anything with my damn inflexible shoulders!

Great log by the way, I take it yourself and G86 are clients of Transforms?

Cheers man.
Yeah we're both 'Bodies by Transform' :pac:
Which reminds me. You need to dig up that picture you took of me on my first day with you Dom. I wanna do a before and after. :cool:

Magic Eight Ball · 29-04-2010 1:59pm

Deadlift
120kgs - 1rep
130kgs - 1rep
140kgs - 1rep
150kgs - 1rep
160kgs - 1rep
165kgs - 1rep
170kgs - 1rep
180kgs - Fail

120kgs - 5reps
120kgs - 5reps
120kgs - 5reps
120kgs - 5reps
120kgs - 5reps

Parallel Bar Dips
10reps x 5sets

Cable Crunches
20reps x 3sets (150)

Some ring work to finish.

G86 · 29-04-2010 2:03pm

Magic Eight Ball wrote: »

Cheers man.
Yeah we're both 'Bodies by Transform' :pac:
Which reminds me. You need to dig up that picture you took of me on my first day with you Dom. I wanna do a before and after. :cool:

.....ooooh someones getting cocky:pac:

Transform · 29-04-2010 10:49pm

Magic Eight Ball wrote: »

Cheers man.
Yeah we're both 'Bodies by Transform' :pac:
Which reminds me. You need to dig up that picture you took of me on my first day with you Dom. I wanna do a before and after. :cool:

will do and might be a bit of cindy for tomorrow

Magic Eight Ball · 02-05-2010 2:41pm

There's a bag of jelly beans staring me outta it..

Magic Eight Ball · 04-05-2010 2:44pm

Bodyweight Front Squats (75kgs) - 3reps
Parallel Bar Dips - 6reps
Knees to Elbows - 9reps

- 10 Rounds

500m Row
Burpees - 15reps

- 3 Rounds

Hanging Leg Rasies(toes to fingers)
10reps x 3sets

Cable Crunches (160)
15reps x 3sets

Crap workout!! Paying for my drinking and crap diet over the weekend!

G86 · 04-05-2010 2:57pm

Magic Eight Ball wrote: »

Crap workout!! Paying for my drinking and crap diet over the weekend!

I think it was the jellybeans that did it tbh.....

If the bar ain't bending...

Comments