If the bar ain't bending...

Magic Eight Ball · 25-03-2010 11:27am

DamienH wrote: »

Thanks a lot for that PDF, it's exactly what I need. I'm thinking that if I get a doorway pullup/dip station and then some rings I should have a fair amount of exercises covered.

Get yourself a chinning bar and rings, that's all ya need.
I find doing normal dips on a bar (without weight) kinda redundant after doing them on rings.

Gonna try weighted ring dips for the first time today.. :eek:

DamienH · 25-03-2010 12:37pm

Ya that's what I've been thinking. I'll start off doing some static holds on the rings, move onto negatives and then hopefully the dips will come, then there can be no excuses

Magic Eight Ball · 25-03-2010 3:04pm

Deadlift
140kgs - 1rep
160kgs - 1rep

140kgs - 5reps
140kgs - 5reps
140kgs - 5reps
150kgs - 5reps
150kgs - 5reps

100kgs - 10reps (Drop Set)

Inverted Rows
10reps x 5sets

Olympic Ring Weighted Dips
BW + 10kgs - 5reps
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 20kgs - 5reps
BW + 25kgs - 5reps

BW - 10reps

BW - 5reps
BW - 5reps
BW - 5reps
BW - 5reps
BW - 5reps

Machine Leg Curls
Setting 6 x 10reps
Setting 7 x 10reps
Setting 8 x 10reps
Setting 9 x 10reps
Setting 9 x 10reps

Ab Roller
20reps x 3sets

And to think I was gonna bench press today :rolleyes::D
First time doing weight ring dips. My goal going in was to do 5 reps with 10kgs so I'm a happy man. :pac: Every set felt easy!
Gonna move my weighted chins onto the rings next week as well.

Only **** thing abaout todays workout was my weight.. 73kgs:(

G86 · 25-03-2010 6:22pm

Trevor Coulahan wrote: »

Olympic Ring Weighted Dips
BW + 10kgs - 5reps
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 20kgs - 5reps
BW + 25kgs - 5reps

First time doing weight ring dips. My goal going in was to do 5 reps with 10kgs so I'm a happy man. :pac: Every set felt easy!
Gonna move my weighted chins onto the rings next week as well.

:eek::D Class!!!!

DamienH · 25-03-2010 6:25pm

That's some good dipping on the rings, fair play!

thebiggestjim · 25-03-2010 7:11pm

thebiggestjim wrote: »

I am doing the 5K row today, ill let you know how it goes.

Hey man, I got 19:40 on the 5K row. I was using the concept 2 at level 6. I am pretty tall and got a long pull. It helps with the rower.

Magic Eight Ball · 25-03-2010 8:51pm

thebiggestjim wrote: »

Hey man, I got 19:40 on the 5K row. I was using the concept 2 at level 6. I am pretty tall and got a long pull. It helps with the rower.

Good stuff man. I row at level 10 on the concept 2. You've given me a time to beat now, watch out

thebiggestjim · 25-03-2010 10:17pm

Trevor Coulahan wrote: »

Good stuff man. I row at level 10 on the concept 2. You've given me a time to beat now, watch out

Ill do this again in a few weeks time at level 10, come get me

Magic Eight Ball · 26-03-2010 3:12pm

Bodyweight Front Squat (75kgs) x 3reps
Pull-ups x 5reps
Knees to Elbows x 7reps
10 Rounds
Time: 17:59

Reverse Crunches
20reps x 3sets (7kg Ball)

500m Row x 3 Rounds

Some light overhead pressing and fooling about on the rings to finish up.

I've said it before and I'll say it again.. It looked easy on paper!
That metcon was mank!! I'd set myself a target of 11 minutes going into it. :rolleyes:
I think Jesus spoke to me during that last set of front squats!!

Magic Eight Ball · 29-03-2010 2:52pm

Squat
80kgs - 5reps
85kgs - 5reps
90kgs - 5reps
90kgs - 5reps
100kgs - 5reps

Olympic Ring Chin-Ups
BW + 10kgs - 8reps
BW + 15kgs - 8reps
BW + 15kgs - 8reps
BW + 17.5kgs - 8reps
BW + 20kgs - 8reps

Olympic Ring Dips
BW + 15kgs - 5reps
BW + 15kgs - 5reps
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps

Cable Row
120kgs - 8reps
130kgs - 8reps
140kgs - 8reps
150kgs - 8reps
160kgs - 8reps

Weighted Crunches
20reps x 3seys (20kgs)

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

Hanging leg raises getting easy, need to move to rings and add weight.

Transform · 29-03-2010 9:57pm

Trevor Coulahan wrote: »

Bodyweight Front Squat (75kgs) x 3reps
Pull-ups x 5reps
Knees to Elbows x 7reps
10 Rounds
Time: 17:59

Reverse Crunches
20reps x 3sets (7kg Ball)

500m Row x 3 Rounds

Some light overhead pressing and fooling about on the rings to finish up.

I've said it before and I'll say it again.. It looked easy on paper!
That metcon was mank!! I'd set myself a target of 11 minutes going into it. :rolleyes:
I think Jesus spoke to me during that last set of front squats!!

I Liked that wod also and certainly did not want to rush back to the front squats every time but the heavier weighted wods are the ones that seperate the men from the boys IMO

G86 · 29-03-2010 10:14pm

Olympic Ring Chin ups =

Impressive.

Magic Eight Ball · 30-03-2010 3:22pm

120kg Deadlift - 12reps
Pull-Ups - 40reps

120kg Deadlift - 9reps
Pull-Ups - 30reps

120kg Deadlift - 6reps
Pull-Ups - 20reps

120kg Deadlift - 3reps
Pull-Ups - 10reps

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

Cable Pulley Crunches (150kgs)
12reps x 4sets

Transform · 30-03-2010 4:01pm

Trevor Coulahan wrote: »

120kg Deadlift - 12reps
Pull-Ups - 40reps

120kg Deadlift - 9reps
Pull-Ups - 30reps

120kg Deadlift - 6reps
Pull-Ups - 20reps

120kg Deadlift - 3reps
Pull-Ups - 10reps

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

Cable Pulley Crunches (150kgs)
12reps x 4sets

did you hit that one for time?
very tough on the grip i would imagine.

Magic Eight Ball · 30-03-2010 4:26pm

Transform wrote: »

did you hit that one for time?
very tough on the grip i would imagine.

I didn't time it, but it took about 25 minutes. Grip was grand, pull-ups became a nightmare fast. :pac:

Sangre · 30-03-2010 4:42pm

Am I reading that correctly? 40 pullups consecutively? Also, 3 rounds? Did you do 300 pullups in 25 minutes? That can't be right!

Magic Eight Ball · 30-03-2010 6:31pm

Sangre wrote: »

Am I reading that correctly? 40 pullups consecutively? Also, 3 rounds? Did you do 300 pullups in 25 minutes? That can't be right!

I did 100 pull-ups in the 25 minutes it took to finish the workout. 40 in the first round, then 30, 20 and 10 for the last round.

Didn't do the first 40 consecutively, broke up into 15/15/10 with about 20-30 second breaks. Needed to save myself to finish the whole workout.

Transform · 30-03-2010 8:39pm

Sangre wrote: »

Am I reading that correctly? 40 pullups consecutively? Also, 3 rounds? Did you do 300 pullups in 25 minutes? That can't be right!

when you get used to doing high rep pull ups 40 looks like nothing - try 100-200 in a row with breaks!

Sangre · 31-03-2010 2:12pm

I presume thats with kipping? (obviously still impressive)

G86 · 31-03-2010 2:14pm

Sangre wrote: »

I presume thats with kipping? (obviously still impressive)

I actually don't think it's with kipping...

Magic Eight Ball · 31-03-2010 2:51pm

Sangre wrote: »

I presume thats with kipping? (obviously still impressive)

Nope.

Sangre · 31-03-2010 4:02pm

I meant about Transform's 100-200 not yours. Although if you're talking about Transform...thats insane!

Transform · 31-03-2010 9:40pm

Sangre wrote: »

I meant about Transform's 100-200 not yours. Although if you're talking about Transform...thats insane!

i did 100reps in a row when i could not kip (part of cf murph) - arms were in a bad way for days.

would not do that again as it just takes too much time.

Magic Eight Ball · 01-04-2010 7:03pm

Deadlift
140kgs - 5reps
145kgs - 5reps
145kgs - 5reps
150kgs - 5reps
155kgs - 5reps

170kgs - 1rep

100kgs - 10reps

Inverted Rows
10reps x 5sets

Olympic Ring Push-ups (feet elevated)
10reps x 5sets

Machine Leg Curl
Setting 6 - 10reps
Setting 7 - 10reps
Setting 8 - 10reps
Setting 9 - 10reps
Setting 9 - 10reps

Ab Roller
20reps x 3sets

Some L-sits on the rings also.
Elevated push ups were easy, need to add weight next time.

Magic Eight Ball · 02-04-2010 2:57pm

Trained with Transform today. Worked on overhead squats and snatch technique. Need to stop being a lazy ****er and practice them more.

60kgs Deadlift - 10reps
Press-ups - 10reps
- 10 Rounds
Time: 7:48

Magic Eight Ball · 05-04-2010 7:20pm

Squat
80kgs - 5reps
85kgs - 5reps
90kgs - 5reps
90kgs - 5reps
95kgs - 5reps

60kgs - 10reps
40kgs - 20reps

Weighted Chins
BW + 15kgs - 8reps
BW + 17.5kgs - 8reps
BW + 20kgs - 8reps
BW + 20kgs - 8reps
BW + 22.5kgs - 8reps

BW - 10reps

Weighted Dips
BW + 20kgs - 5reps
BW + 25kgs - 5reps
BW + 25kgs - 5reps
BW + 30kgs - 5reps
BW + 30kgs - 5reps

Cable Rows
100kgs - 8reps
110kgs - 8reps
120kgs - 8reps
140kgs - 8reps
150kgs - 8reps

Some L-Sits on the rings and parallel bars to finish up.

Crap workout, felt ****!

Magic Eight Ball · 06-04-2010 1:52pm

125kg Deadlift - 5reps
Burpees - 10reps
5 Rounds.
Time: 9:27

500m Row
Pull-ups - 10reps
3 Rounds

Weighted Crunches
20reps x 3sets (20kgs)

Hanging Leg Rasies
10reps x 3sets

Finished with some some L-Sits on the rings and parallel bars.
Felt crap for the whole thing grr:mad:

G86 · 06-04-2010 2:08pm

Trevor Coulahan wrote: »

Felt crap for the whole thing grr:mad:

Well eh, you ARE sick !!!

Magic Eight Ball · 06-04-2010 2:41pm

G86 wrote: »

Well eh, you ARE sick !!!

shhh quiet! If I ignore it, it will go away.

itsallaboutheL · 06-04-2010 3:22pm

Everytime i see L-sits written in your log, i imagine you sitting in the corner of the gym with a cheeseburger!! :pac:

If the bar ain't bending...

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