PDA

View Full Version : New Year, New Style



Pages : [1] 2

ddegroff
01-04-2008, 01:45 PM
My name's Dusty for all of you who don't know. I just recently graduated college, finally. I'm working as a personal trainer at a three room studio. I have the keys so I really have no reason not to workout.

Here's my old log: http://wannabebigforums.com/showthread.php?t=75719

I burned myself out on the routine I was doing. More due to the busy schedule with finishing up school than anything else. I started doing a new routine with one of the other trainers. It's like DC training or a TUT routine. It's straight sets with very little rest. Most of the workouts are 30mins or less. One muscle group per day. I'm following this up with IF (make shift) diet. This is the second week of this routine. I'll do this for one more week then do a "max" week after that. The routine is really different routine than I've ever done. It goes against everything that I've found really works for me. But that's why I'm doing it, see what else works. We will see...

Chest Workout:

Set 1: Incline DB Bench 12x60, Incline Push ups (feet on Bosu)12xBW, Flat DB Bench 12x60, Push ups 12xBW, Bar push ups 12xBW, Reverse Cable crossover 12x20

Set2: Inc DB B 12x55, Inc PU 12xBW, Flat DB 12x55, PU 12xBW, Bar PU 12xBW, Rev CC 12x15

Set 3: Inc DB 12x50, Inc PU 12xBW, Flat DB 12x50, PU 12xBW, Bar PU 12xBW, Rev CC 12x15

Set 4: Inc DB 12x45, Inc PU 12xBW, Flat DB 10x45, 2x40, PU 12xBW, Bar PU 12xBW, Rev CC 12x15

Added Tri's Today:

Set 1: DB Skull Crushers 12x, Kick Backs 12x, Rope Press Downs 12x

Set 2: DB Skull Crushers 12x, Kick Backs 12x, Rope Press Downs 12x

Time: 45mins

Notes:
Thats probably pretty confusing but all the movements are done one after the other. Usually half way through the second set you have to break up the reps (8 then 4, 10 then 2). The lactic acid is a killer. When I'm done with the last set of Rev CC I can't even do a one push up. It's an interesting routine. It's truly killer but the guy I'm doing it with loves it. It's his second 4wk cycle.

Diet:
Weighed in at 187 today. Kinda high but haven't weighed myself in two months. I'm not tracking, gonna start that next week. I'm not doing a true 16hr fast and 8hr eating. I'm working on getting there but I'm not going to be that strict. My first meal (with carbs) is around an hour before a lift. I eat like crazy post workout. I stop eating so that I can fast >14hrs. I usually have one maybe two protein shakes while I'm in the fast. Tracking cals will help me lock down my hrs fasting etc.

Feedback:
Always welcome, any tips, advice, stories etc.

Coke - RST - OHG: Thanks guys, as always. I actually wasn't that sore from those deads. It wasn't all that heavy either.

offhegoes03
01-04-2008, 04:20 PM
interesting workout in here, it'll be cool to see how you do with it

Coke
01-07-2008, 07:49 AM
Off to a killer start with the new training bro, good luck.

ddegroff
01-08-2008, 07:59 PM
Leg Workout (HUB):

HUB: Leg Press 12 Reps (add 25lbs each time)

Set 1: Squat 135x12, HUB, Walking Lunges 20x12, HUB, SLDL 30x12, HUB

Set 2: Squat 165x12, HUB, Walking Lunges 25x12, HUB, SLDL 35x12, HUB

Set 3: Squat 175x12, HUB, Walking Lunges 30x12, HUB, SLDL 35x12, HUB

Back Workout:

Pullups: 10,5,5,5,3,2,4,1,3,2 = 40

Row: x12, x12, x12, x12, x12

Set 1: Reverse Flys 12x12, Narrow Grip Row 30x12, Rear Delt Row 15x12

Set 2: Reverse Flys 12x12, Narrow Grip Row 30x12, Rear Delt Row 15x12

Set 3: Reverse Flys 12x12, Narrow Grip Row 35x12, Rear Delt Row 15x12

Notes:
Good stuff. Bit different this week. I managed a weak 5 extra pullups. Leg day wasn't so bad. I can push them like crazy with this workout.

Diet:
Mmmmm Food...

Feedback:
Coke - OHG: Thanks guys! I like it so far.

Coke
01-09-2008, 06:28 AM
Just looking at the effort(s) is draining...bet the supersets were tough.

ddegroff
01-09-2008, 07:02 PM
Chest Workout:

Set 1: Incline DB Bench 12x70, Incline Push ups (feet on Bosu)12xBW, Flat DB Bench 12x60, Push ups 12xBW, Bar push ups 12xBW, Horizantal Cable crossover 12x15

Set2: Inc DB B 12x60, Inc PU 12xBW, Flat DB 12x55, PU 12xBW, Bar PU 12xBW, Hor CC 12x15

Set 3: Inc DB 12x50, Inc PU 12xBW, Flat DB 12x50, PU 12xBW, Bar PU 12xBW, Hor CC 12x15

Set 4: Inc DB 12x45, Inc PU 12xBW, Flat DB 10x45, 2x40, Push ups 12xFail, Bar PU 12xBW, Hor CC 12x15

Notes:
Whew this one was hard. We got a little overzealous with the 70's. 65's would have been perfect to start with but we dont have 65's. Also I didnt eat enough after fasting. I need a bunch of carbs 1hr before my workout. I just ran out of energy at the end, total fatigue.

Diet:
~3200 cals, mostly after the workout.

Feedback:
Coke: It is a lot to read and it is just as draining as it looks. Killer.....

Coke
01-10-2008, 05:53 AM
Giving it all you got, nice job man.

offhegoes03
01-12-2008, 01:47 PM
that workout looks exhausting, nice job

TheGimp
01-14-2008, 06:42 PM
Dusty eh?

Interesting stuff, I've actually been kind of experimenting with something similar, emphasising the lack of breaks between movements, kind of like circuit training.

How do you find it working out with someone else? Good motivation or an unwelcome distraction?

ddegroff
01-15-2008, 08:52 PM
Power, Monday:

Power Clean: (60 second Rest) 135x110, 135x8, 115x6x2
*Whew my buddy pukey set in after the second set. These were killer for some reason, think it was the short rest.

Leg Press: 4ppx12, 5ppx12x2, 6ppx12
*Leg press is easy to add more weight.

Hanging abs: BWx10x3

Lying Oblique Crunches: BWx8x2

Bosu Bicycles: BWx10x2

Notes:
I realized i'm out of shape, the PC's killed me.

Workout, tuesday, Cardio:

Jump Rope: (30 Second Rest) Set 1-5: 150 Jumps, Speed box step ups
*While I was jump roping the other trainer was doing the step ups.

Circuit (30 Secs each): Box Burpees, Side Jumps, Bosu Taps, 3 times through.

Mountain Climbers: Done while the other trainer was doing the above circuit.

Notes:
I was sweating all over the place. Felt great after this one. My Soleus are so dead. I had trouble walking the rest of the day. This week is an "off" week. We're just working on deads/PC/abs/cardio. We'll probably start the three week cycle again next week.

Feedback
Coke - OHG - Gimp: Thanks guys! The workouts are tough but man they're fun. Working out with the other guy has been good. Both of our backs are week, his chest is stronger, my legs are stronger. So the motivation level is higher. And were mostly flying by the seat of our pants for these workouts.

I'll get to your journals when I can.

Coke
01-16-2008, 05:31 AM
Ace leg presses...like what went down for both sessions.

ddegroff
01-16-2008, 07:07 PM
Workout:

Power Cleans: 75lbsx 12, 12, 10, 10, 8, 8
*Rest was while my partner did his. This was light weight, but that was the purpose.

Cable Crossovers: 20x12x4

SS w/

Curls: 35x12, 40x8, 15x12x2
*Lowered the weight for concentrations curls.

Notes:
The PC's still got my heart beating. Finished this workout in 30mins. My soleus were still dead today. Felt better after the cleans.

Diet:
188 (+1). Right where i want to be. ~3100cals, 500ish around PRE, the rest post. I do drink one maybe two scoops of protein during the fast. Coffee, tons of water. I'm eating maintenance on cardio days. This just kinda worked into a bulk. I think I need to up my protein and less carbs.

Feedback:
Coke - Thanks bro!!! This routine is exactly what I needed.

offhegoes03
01-16-2008, 07:19 PM
nice back to back sessions. it's definitely always good to change things up every once and a while. upping the intensity doesn't hurt either.

RedSpikeyThing
01-16-2008, 08:29 PM
damn man those powercleans look nasty....I'd need a garbage can

Coke
01-17-2008, 08:31 AM
damn man those powercleans look nasty....I'd need a garbage can

No kidding, them power cleans were intense!!

ddegroff
01-18-2008, 11:14 AM
Workout:

OH Squats: 95x5x5
*Forgot how tough these are.

Tricep Pressdowns: 45x12x2

Straight Arm Pulldowns: 40x12x2

Single Arm Pulldowns: 20x12

DB Skull Crushers: 15x12, 20x12

SS w/

DB CGBP: 15x12, 20x12

Notes:
Needed some squatting in there. Quick workout, 20mins. Next week I'll start the same stuff as the last three weeks.

Diet:
Only fasted for 12hrs this time, but didnt eat anything till after the workout. Working out fasted was tough ****, probably wont do that again.

Feedback:
OHG -RST - Coke: Thanks guys! Wednesday's session wasn't nearly as bad as mondays. I think it was the lighter weight. But damn my calfs were still sore today!

offhegoes03
01-19-2008, 11:18 AM
nice stuff with the overhead squats. I tried them once and looked like an idiot trying to squat while still holding the bar above my head. Keep up the good work.

Coke
01-19-2008, 07:23 PM
Nice job Dusty, the overhead squats are one killer movement.

RedSpikeyThing
01-20-2008, 08:47 AM
Good workout, especially for not having any energy in ya

Nice job Dusty, the overhead squats are one killer movement.

Amen!

ddegroff
01-21-2008, 06:05 PM
Back Workout:

Pullups (Supinated 4x/Pronated4x): (PRO) 15xBW, 12x, 10x, 6x, (Sup) 8x, 6x, 6x, 6x
*As soon as I would start to fail my partner would spot me from my feet. This was brutal.

T-Bar Rows: 70x12, 80x12x2, 90x12x2
*S****y form, but my lats were wiped.

Set 1: Rear Delt Raises 10x12, Straight Arm Pull Downs 12x, Rear Crossover 12x

Set 2: Rear Delt Raises 10x12, Straight Arm Pull Downs 12x, Rear Crossover 12x

Set 3: Rear Delt Raises 10x12, Straight Arm Pull Downs 12x, Rear Crossover 12x

Biceps Set 1: BB Curl 12x, Incline Curls 12x, Preacher curls 12x


Biceps Set 2: BB Curl 12x, Incline Curls 12x, Preacher curls 12x


Biceps Set 3: BB Curl 12x, Incline Curls 12x, Preacher curls 12x

Notes:
Great Workout. The pullups were totally assisted after the second set. Pronated grip kill me. My bi's need work. Killer pump, I'll be sore as **** tomorrow. Chest tomorrow.

Diet:
~3000, upped the protein and lower the carbs. Looks something like this, 280 P, 300 C, 60 F

IF is getting much easier to follow.

Feedback:
RST - OHG - Coke: Thanks guys, I love OH squats. They take a lot of practice but they force you to have perfect squat form. It's one of two movements that every muscle in the body contracts, good stuff.

Coke
01-22-2008, 10:41 AM
Putting yourself through the test dude - :thumbup:

Stumprrp
01-22-2008, 10:45 AM
interesting workouts man, however you should be shot for doing kickbacks, ESPECIALLY with a CSCS. =D

ddegroff
01-22-2008, 02:12 PM
Chest Workout:

Round One: Incline DB Bench 50x12, Incline PU x12, DB Bench 50x12, PU x12, Reverse Grip BB x12, Cable Crossover x12

Round Two: Incline DB Bench 55x12, Incline PU x12, DB Bench 55x12, PU x12, Reverse Grip BB x12, Cable Crossover x12

Round Three: Incline DB Bench 55x12, Incline PU x12, DB Bench 55x12, PU x12, Reverse Grip BB x12, Cable Crossover x12

Round Four: Incline DB Bench 55x12, Incline PU x12, DB Bench 55x12, PU x12, Reverse Grip BB x12, Cable Crossover x12

Triceps:
Round One: Standing Ext x12, Pressdowns x12

Round Two: Standing Ext x12, Pressdowns x12

Notes:
Good workout. Did this one totally fasted for the first time. Felt great surprisingly.

Diet:
~3162, 254 P, 370 C, 70 F

Feedback:
Coke - Stump: Thanks! I totally agree about the kickbacks, lol. I'm doing something that is completely different then anything I've ever done. We'll see how it goes.

offhegoes03
01-22-2008, 04:36 PM
nice sessions man, continuing to keep things interesting in here. I'm not gonna lie, those rounds look brutal.

Coke
01-23-2008, 05:07 AM
Ridiculous with the training in here man...interested in seeing how this will affect the way your body looks.

ddegroff
01-24-2008, 01:05 PM
Leg Workout:

HUB: Walking Lunges x12, started with 25's, then increased to 30 and 35 each set

Set 1: HUB, Front Squats 95x12, HUB, Leg Press 5ppsx12, HUB, SLDL 30x12

Set 2: HUB, Front Squats 95x12, HUB, Leg Press 6ppsx12, HUB, SLDL 35x12

Set 3: HUB, Front Squats 95x12, HUB, Leg Press 7ppsx12(1pps PR), HUB, SLDL 40x12, Sit down squats x20

Notes:
Great workout yesterday. I hate front squats but what the hell why not. Leg press is a joke, I'll just keep adding plates till it get's hard.

Diet:
~3400

Cardio Workout: (today)

Speed step ups then 150 jumprope: 4 sets

Box Burpees (30sec), Side Jumps (30sec), Toe taps (30secs): 3 Sets

Mountain Climbers (90sec): 3 sets

Notes:
I love these cardio sessions that we're doing. We did this in about 20mins today. When I'm doing one exercise he's doing the other. Quick sip of water and we switch, good stuff. My biceps or more precisly bracalis and braciradialis are still sore as hell from back day. They haven't been this sore since the first time I worked 7yrs ago, lol. :hello: :indian:

Diet:
~2500 today, weighed in at 191 (+3). Way too much, but different day. We'll see what it is next week. Again I dont really keep track on the weekend. I should start to see how I'm eating.

Feedback:
OHG - Coke: Thanks guys! They are brutal, every one of them. I should say that those later rounds are broken up. I'll do as many reps and I can, take a few breaths and finish it out. Yeah I am too.

offhegoes03
01-24-2008, 07:55 PM
awesome cardio session and nice job with the leg work. I love front squats, yet I hate lunges. I guess to each his own.

Coke
01-25-2008, 05:37 AM
Been killer just coming in here lately, lol...doing super.

ddegroff
01-25-2008, 02:17 PM
Shoulders Workout:

Round One: Lateral Raise x12, Shoulder Press 35x12, Upright Row x12, Front Raise x12

Round Two: Lateral Raise x12, Shoulder Press 35x12, Upright Row x12, Front Raise x12

Round Three: Lateral Raise x12, Shoulder Press 40x12, Upright Row x12, Front Raise x12

Lateral Raise Drop set: 12x10, 10x10, 8x10

Notes:
Felt good, took only 15mins or so. The shoulder presses suck I need to improve those. The drop set was good.

Diet:
~3100

Feedback:
OHG - Coke: Thanks! I just dont feel comfortable with front squats. I probably hate walking lunges more than anything tho. These workouts seem to be working well.

offhegoes03
01-27-2008, 12:47 PM
are the shoulder presses done standing or seated? damn, 15 minutes? you flew through this one.

McVein
01-27-2008, 01:01 PM
Interesting routines in here man, looks great.

ddegroff
01-28-2008, 07:41 PM
Cardio:

Round 1: Box Burpees 30sec, Side hops 30sec, Toe Taps 30sec

Round 2: Jump Rope 90sec

Round 3: Box Burpees 30sec, Side hops 30sec, Toe Taps 30sec

Round 4: Jump Rope 90sec

Round 5: Box Burpees 30sec, Side hops 30sec, Toe Taps 30sec

Round 6: Jump Rope 90sec

Notes:
Rest was 15-20 seconds between rounds. Did it in about 15mins. Legs were planned but we had a surprise meeting at work. So we just did this. Felt good.

Diet:
Maybe 2500cals today, fasted with a few shakes/chicken for 20hrs. Probably good after all the beer this weekend, lol. Don't want to eat too late got a early workout.

Feedback:
OHG - McVein: Thanks guys! Shoulder presses are done standing then seated. I'm not sure which one I like more. These routines are unique for sure.

Coke
01-29-2008, 06:05 AM
These routines are unique for sure.

No kidding...quite the original one these days Dusty.

offhegoes03
01-29-2008, 04:06 PM
nice stuff in here man, keep up the good work

ddegroff
01-30-2008, 07:05 PM
Chest Workout:

Incline DB Bench: 70x14, 80x6x3

Flat DB Bench: 80x6x3

BB Bench: 80x (as many as possible), then slow negitives to failure

Triceps Superset of 1: DB Skulls x12, Bike pump push downs x12, Tricep push downs

Triceps Superset of 1: DB Skulls x12, Bike pump push downs x12, Tricep push downs

notes:
We wanted to see what our max reps would be. 80x6 incline would be a PR if my spotter didn't help do much. Changin it up a bit.

Diet:
Maintenance ~2500, then started fasting at 8pm.

Back Workout:

Pullups: 10, 8, 8, 8, 8
*Pretty much all assisted.

Chinups: 8, 7, 6
*Blah

High Row/Low Row Superset: Bar x20, 30x15, Bar x20, 35x12, Bar x20, 30x12, Bar x15, 30x12

Rear Delt super set: 10x12, Rev CC x12, 10x12, Rev CC x12, 10x12, Rev CC x12

Curls: x12, x12, x12

Notes:
The rest between the pullups is what gets you. The rest is at most 30seconds.

Diet:
Fasted for 16hrs, going to eat my face off. ~3100 is the goal. My weight is all over the place, i need to pick a day and stick with it.

Feeback:
Coke - OHG: Thanks guys! Yeah we'll see what happens at the end of this 3 week cycle. I'll probably go back to my own routine, but who knows.

Coke
01-31-2008, 05:54 AM
Nice job, especially with the db flat and incline presses.

ddegroff
01-31-2008, 12:19 PM
Cardio:

Round 1: BOSU hops :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Round 2: BOSU hops :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Round 3: BOSU hops :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Round 4: BOSU hops :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Round 5: BOSU hops :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Notes:
Felt great! I wasn't really winded till the forth round. I suck at jump roping tho so that might play a role. I also get in shape pretty quick. Legs/shoulders combo will happen tomorrow. Drop set workout tomorrow should be a good time.

Diet:
~12hr fast. 2500ish today. I'll fast till my workout tomorrow @ 11am. Weighed myself after the workout, 188.5lbs. I'm just gonna keep an eye on it.

Feedback:
Coke: Thanks bro!

Stumprrp
01-31-2008, 12:57 PM
that looks tiring man!

ddegroff
02-01-2008, 06:30 PM
Legs/Shoulders:

Round One:

Squats: 135x12

Lunges: 25x12

DB SLDL: 35x12

Leg Press: 6ppsx12

Shoulder Press: 35x12

Upright Row:35x12

Round Two:

Squats: 185x12, Drop set of135x12

Lunges: 30x12, Drop set of 25x12

DB SLDL: 40x12, drop set 35x12

Leg Press: 7ppsx12, Drop set of 6ppsx12

Shoulder Press: 40x12, Drop set of35x12

Upright Row:40x12, Drop set of 35x12

Round Three:

Squats: 205x12, Drop of set of 185x8, Drop set of 135x10

Lunges: 35x12, Drop set of 30x12, Drop set of 25x12

DB SLDL: 40x12, drop set 35x12

Leg Press: 8ppsx15, Drop set of 7ppsx12, Drop set of 6ppsx12

Shoulder Press: 45x12, Drop set of 40x10, Drop set of 35x8

Upright Row:40x12, Drop set of 35x12

Notes:
Great leg workout. Glad I got 8pps on leg press. I'm gonna be sore tomorrow. I was breathing hard the whole time, 50mins total. Rest periods were 30 seconds.

Diet:
Fasted ~16hrs, stuffing my face currently

Feedback:
Stumprr: you know I've been doing this for a couple of weeks now and the conditioning is paying off.

TheGimp
02-02-2008, 07:17 AM
So where did you come across this routine? Do you have a URL? :)

RedSpikeyThing
02-02-2008, 08:48 AM
thats nuts man! How are your legs feeling today :evillaugh:

Kiaran
02-02-2008, 11:40 PM
God damn, dude. Need the "Rocky" theme song up in this ****. You're going nuts in here. Nice work and don't burn yourself out. Leg press is lame, but 8pps is still bad ass, man. Nice!

Coke
02-04-2008, 06:03 AM
Like the way you're changing things around man, good stuff.

ddegroff
02-04-2008, 03:15 PM
Cardio:

Round 1: Box Burpees:30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Round 2: Box Burpees :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Round 3: Box Burpees :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Round 4: Box Burpees :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Round 5: Box Burpees hops :30sec, Side Hops :30sec, Toe Taps :30sec, Jump Rope :90sec

Notes:
Workout partner had a little too much fun during the superbowl so this one was done solo. Hard as ****, but feel great after as always.

Diet:
I have ~2000 cals planned out for today so far. Might not get much higher than that because of all the eating I did this weekend :hello: .

Feedback:
Gimp - RST - Kiaran - Coke: As always thanks for the support! The routine is made up by another trainer, needs some tweaking IMO which I'll probably do the next time around. Triple drop sets are nuts but man are they good. Leg press is lame but this routine is much different than anything I've ever done so might as well have them in there. This is the third week so next week will be more cardio and powercleans etc. Then I'll probably tweak this routine to make even more productive.

ddegroff
02-05-2008, 12:31 PM
Chest Workout:

BB Bench: 205x6, 205x4, 195x6, 195x4, 185x5, 185x4, 135x8
*The last two reps on all sets were assisted. Man 135 felt so heavy after this. Again rest was :30 or less.

DB Bench: 40x15, 40x14
*Again assisted when my arms fatigued.

Pushups: Incline x12, normal x10

Tricep Round 1: DB skulls 25x14, Rope Tri Ext 20x12

Tricep Round 2: DB skulls 25x14, Rope Tri Ext 20x12

Pressdown Drop sets: 35x15, 20x15, rest then 40x10, 20x15
*assisted when needed on tri work.

Notes:
Kicked my ass. I could hardly do a bench press or a push up after this. The BB bench is heavier than I've ever repped but not counting it as a PR until I do it all myself. The spotter said he didnt help much but it was more than enough.

Diet:
Fasted ~16hrs, getting a hang of this now. ~3100 today

Feeback:
nil...

Kiaran
02-05-2008, 10:18 PM
I know what Burpees are, but what are box burpees? Sounds like it might be hellish...I like. DB Bench after BB Bench must have felt like acouple of bricks filled with water. Nice work, man. 205 for 6 on bench is solid and 30 second rests is crazy-talk. I'm pretty sure you're going to die. Enjoy :D

Coke
02-06-2008, 05:39 AM
Solid benching sets man.

ddegroff
02-06-2008, 08:10 PM
Back Workout:

Weighted Pullups: (alternated grip each set) +20x6, +10x6, +5x6x2, BWx6x2
*The second half of those sets were jumping. So this was really more like heavy negatives. :30sec ish rest periods.

Cable Row: 65x15, 70x15

Inverted Rows: BWx12x2

Incline Curls: 20x13, 20x12

SS w/

Reverse Grip Curls: x12, x12

Notes:
My pullup #'s suck. I don't like normal pullups just chin ups. I think its created a crazy imbalance, so any chance I get I'll be doing pronated grip stuff.

Diet:
~3200, Fasted 16hrs no scoops of protein, usually have 54g at some point during the fast. 190lbs, right where it should be.

Feedback:
Kiaran - Coke: Thanks! Box burpees are a lot of fun. You put your hands on a 12" box at the bottom of the burpee. Then when you jump to finish the burpee, you jump on to the box. I also have one where you jump over the boxes turn around and repeat. Yeah I think I could lift more with longer rest periods but shorter rest is more important.

RedSpikeyThing
02-06-2008, 08:57 PM
Good work! I don't care what you say, the pullups look good.


Feeback:
nil...

oh, sure, guilt trip us into commenting :p

Kiaran
02-06-2008, 10:54 PM
Nice, I could see myself splitting my face open on the box as I slip off it because I'm trying to hurry. Or yeah, attempt to jump the box so that I catch my feet on it and eat **** on the other side sounds nice. Could call them Box Crashies or something. Or Box Crash-then-burp-on-the-floories. Anyway, nice workout, dude. Tell me more about recovery times and why they are important to keep low?

Coke
02-07-2008, 06:03 AM
Back and bicep session ain't bad at all bro - ;)

ddegroff
02-07-2008, 02:11 PM
Leg Workout:

Squats: 225x6, 245x6x5
*Heaviest on squats I've done on this routine. 1min rest

Round 1: BB SLDL 135x12, Leg Press 8pps x12

Round 2: BB SLDL 135x12, Leg Press 9pps x8
*10pps should be attainable in a few weeks.

Notes:
Was trying to match the rest of the week, which meant heavy squats. the first set felt light. I haven't lifted that heavy on squats since early Dec. I burned myself out on heavy squats, this set up works well.

Diet:
~3200ish, 187 today. I can really tell how my weight fluxuates if I eat 1hr before vs. drink carbs during. I'll just keep an eye on the highest weight of the week.

Feedback:
RST - Kiaran - Coke: Thanks guys! :hello:
The box burpees are a lot of fun, just do it on a small box. I have 40yr old ladies do it. I know you can do it, lol.

Shorter rest periods means more lactate build up. That as well as more volume primes the body to grow. Since I was lifting somewhat "strength" reps which doesn't create that much lactate I shorten the rest periods. If I was going for my true 5RM I would wait 3-5mins. My CSCS cert really put it all together for me.

Kiaran
02-07-2008, 10:25 PM
Nice. Crazy on the 1 minute rest. Five sets of 245 at six reps is strong, bro. And 10pps on leg press? Wtf, that's 900+ pounds. Insane leg strength. Keep it going, man. Good to know on the shorter rest periods, I'll keep it in mind.

Coke
02-08-2008, 05:51 AM
Good deal with those squats dude.

ddegroff
02-08-2008, 01:58 PM
Shoulder Workout:

Shoulder Press: 60x6, 70x4, 60x6, 50x5, 50x5

Arnolds: 25x, 25x
*These were super setted with the sets of 50lbs.

Rd 1: Ego Presses x20, Rear Delt x20

Rd 2: Ego Presses x20, Rear Delt x20

Rd 3: Heavy Lateral Raises x12, Light Lateral Raises x10

Rd 4: Heavy Lateral Raises x12, Light Lateral Raises x10

Tricep Pressdowns Drop Set: 50x15, 40x15, 30x12

Bicep Curl Drop set: 35x10, 30x10, 25x8

Notes:
My shoulders are dead. The Tris/bi's were just for fun but I was pretty fatigued from fasting.

Diet:
~3200, fasted right up to the workout.

Feedback:
Kiaran - Coke: Thanks guys! I can punish my legs like its no tomorrow.

Coke
02-09-2008, 06:16 PM
Nice shoulder pressing and drop sets for the arms dude.

Kiaran
02-10-2008, 10:02 PM
No kidding your shoulders are dead. I'm surprised you can lift your arms at all, lol. Nice work, man. WTF is an Ego Press?

ddegroff
02-11-2008, 06:30 PM
Cardio:

Rd One: 100jumps, Leg throw downs

Rd Two: 100jumps, Leg throw downs

Rd Three: 100jumps, Leg throw downs

Rd Four: 100jumps, Hanging knee Raises

Rd Five: 100jumps, Hanging Knee Raises

Rd Six: Speed Step ups :45, Bosu Jumps :45, Bosu Crunches

Rd Seven: Speed Step ups :45, Bosu Jumps :45, Bosu Crunches

Notes:
This sucked today, too much drinking this past weekend.

Diet:
IF, ~2500 cals. This week is rest/cardio.

Feedback:
Coke - Kiaran: Thanks guys! My arms were never sore amazinling enough. Ego presses are shoulder presses with your stomach on an incline bench. They crush your ego cause you have to use 8lber's, lol.

Kiaran
02-11-2008, 11:01 PM
Wow, Ego Pressing sounds like they really suck. Add that to a list of moves I won't ever try :D Your last workout looks like it takes a person's legs and runs them through a meat tenderizer. Then it throws you down some stairs and finally you get to jump on a bosu ball. Do you keep time for any of your rounds ever?

Coke
02-12-2008, 06:11 AM
Nice effort man.

ddegroff
02-12-2008, 11:44 AM
Workout:

Rd one: 58 push ups, 135x10 Deads

Rd Two: 20 push ups, 135x10 Deads

Rd Three: 20 push ups, 135x10 Deads*

Rd Four: 20 push ups, 135x10 Deads*

Rd Five:20 push ups, 135x10 Deads*

*Eyes closed, just for fun.

Notes:
This week is super light, let my body recover. 135 was too light tho, but felt good just get moving. Eyes closed was pretty easy, interesting experience.

Diet:
Was going to fast for ~14hrs but the guy I train with wanted to lift at 7:30am so just maintenance today.

Feedback:
[B]Kiaran - Coke:[B] Thanks bros! The cardio rounds are almost always timed, I'm just lazy and don't write them down. The jump rope was 150 jumps as quick as we could. Most of the sets are done where I'm doing bosu jumps and the other trainer is doing the other activity, then we switch.

Coke
02-12-2008, 12:09 PM
Damn Dusty, you'll be posting up some killer pics with such great overall conditioning going on in here.

mickyjune26
02-14-2008, 09:25 AM
reading your workout makes me tired, lol. I agree that you should look pretty shredded on this routine. Your leg strength continues to grow.

ddegroff
02-14-2008, 10:58 AM
Workout:

Max Pushup: 62

BB Curls Drop Set: 85x4, 75x4, 65x10

DB Curls Drop Set: 45x2, 40x2, 35x4, 30x4, 25x6

Rd One: Overhead Squats x5, RC Band work x12, Med Ball Burpees x10

Rd Two: Overhead Squats x5, RC Band work x12, Med Ball Burpees x10

Rd Three: Overhead Squats x5, RC Band work x12, Med Ball Burpees x10

Rd Four: Power Cleans x5, Overhead Squats x5, RC Band work x12, Med Ball Burpees x10

Rd Five: Power Cleans x5, Overhead Squats x5, Med Ball Burpees x10

Notes:
Training partner said his arms "felt" small so thats why we did curls. We both realized what we like to work more, his is arms, mine is legs. :hello: Then just messed around by myself, wanted some real work done, lol.

Diet:
~2500ish, we'll see what dinner with the gf turns out to be.

Feedback:
Mickey - Coke: Thanks guys! I'm trying to gain weight so getting shredded isn't likely at this point.

The future...
I'm going to keep following this routine, with a few of my tweaks the next three weeks. Either my waist gets to 36'' or 200lbs is when I'm going to do a two week PSMF then back to bulking. My waist is 35'' and no clue what my weight is but its close to 192, I have a feeling that the waist goal will be hit first.

Coke
02-15-2008, 05:36 AM
Ill stuff throughout bro.

RedSpikeyThing
02-15-2008, 06:57 PM
nice work, those pushups are especially strong! I think I can do half that....just barely lol

ddegroff
02-15-2008, 07:01 PM
Cardio:

Round One: BW deads x10, Push up (feet on bar) x20, Cycling (out of the sadle), Inverted BW rows x15

Round Two: BW deads x10, Push up (feet on bar) x20, Cycling (out of the sadle), Inverted BW rows x15

Round Three: BW deads x10, Push up (hands on bar) x20, Cycling (out of the sadle), Inverted BW rows x15

Round Four: BW deads x10, Push up (hands on bar) x20, Cycling (out of the sadle), Inverted BW rows x15

Notes:
The cycling was for 1min each time. Each round was ~3min long. Felt good.

Diet:
~2500 today. BW ~190. I'm tossing around the idea of doing all carbs pre/post and then protein nuts the rest of the time. Probably around ~3200 cals for the next three weeks.

Feeback:
Coke: Thanks big guy!
RST: Thanks bro! you snuck in while I was posting this. Haha, the great thing about PU is the more you do the better you get, my training partner pounded out 82 after me. :clown:

Coke
02-16-2008, 07:56 AM
Great rounds man, actually getting quite smooth with 'em.

mickyjune26
02-17-2008, 07:03 PM
Does this routine do what it takes to gain some serious mass? It seems to be a lot of high-rep stuff. Maybe i'm not looking at the routine closely enough.

Kiaran
02-18-2008, 02:14 PM
Nice moves as of late, bro. Pushups with feet on the bar, nice! Your back had to be pretty tired after all those BW deads. I hear ya on the bulk. My stomach always out paces the rest of my body, lol. I'm trying to take this one a little slower.

ddegroff
02-20-2008, 12:54 PM
Chest Workout: (Mon)

HUB: 80lbs BB Bench

Round One: HUB x15, Incline DB Bench 45x12, HUB x12, Flat DB Bench 45x12, HUB x12, Push ups x12, HUB x12, CC x15


Round Two: HUB x15, Incline DB Bench 50x12, HUB x12, Flat DB Bench 50x12, HUB x12, Push ups x12, HUB x12, CC x15

Tri's Set one: Tri ext x12, Press Downs x12, DB Skulls x12


Tri's Set Two: Tri ext x12, Press Downs x12, DB Skulls x12

Notes:
My chest felt weak today, didn't push it as hard as I wanted too.

Diet:
~3000ish. Not really IF any more, just all my cals are around my workout and most on post side of things.

Legs:

HUB: 5pps Leg Press, 6pps Leg press (last two rounds)

Round One: HUB x12, Squat 185x12, HUBx12, Lunges 25x12, HUBx12, SLDL 35x12, Calf Raises x12

Round Two: HUB x12, Squat 185x12, HUBx12, Lunges 30x12, HUBx12, SLDL 40x12, Calf Raises x12

Round Three: HUB x12, Squat 185x12, HUBx12, Lunges 30x12, HUBx12, SLDL 40x12, Calf Raises x12

Leg press Drop Set: 6pps x12, 5pps x12, 4pps x30

Notes:
Felt good today. Squats could be heavier, I'll shoot for 225 next time. Probably going to hit up back tonight after work.

Diet:
~4000, Because of the double workout.

Feedback:
Coke: Thanks, my endurance is getting much better.
Mickey: Well all of last week was more cardio, givin my body a break. It is higher rep stuff to create greater fatigue. The rest periods are 15-30seconds between exercises/rounds. This is something new, seems to be working we'll see.
Kiaran: Thanks bro! I'm trying to go slow as well. Right around 195 is where it seems like it all goes to fat, lol. Eating all my cals around my workout seems to be working good.

ddegroff
02-20-2008, 07:41 PM
Back:

HUB: Rear Cable Flys x12

Round One: HUB, Assisted Pullups x12, HUB, Ghetto TBar x12, HUB, Assisted Chin ups x12, HUB, Chest supported DB Rows x12

Round Two: HUB, Assisted Pullups x12, HUB, Ghetto TBar x12, HUB, Assisted Chin ups x12, HUB, Chest supported DB Rows x12

Drop Set of G Tbars: 70x6, 60x8, 35x12

Bi's Round One: Incline DB curls x12, Rope curls x12, Reverse Grip EZ Bar Curls x12

Bi's Round Two: Incline DB curls x12, Rope curls x12, Reverse Grip EZ Bar Curls x12

Notes:
Great workout today, seeing how it was the second one. The first set of pullups/chins were to easy. So I switched the bands to a smaller resistance. This took about 45mins, not too bad. Rest was 15sec first set 30secs the second set. Turns out I really didn't need to do it tonight but that leaves me no good reason to skip cardio tomorrow.

Diet:
Probably wont get to 4k today, but have over 300g for carbs and protein so I'm just gonna keep stuffing my face. Im am now impressed with the guys that eat 4k clean every damn. Damn this is work, lol.

Kiaran
02-20-2008, 08:59 PM
You said it. Eating 4K clean makes you feel like a walking food-bag. I hear you on the getting to a certain weight and then it all goes to fat. For me, it seems like I get to 160 and all is good, then all of sudden I'm a fat pig at 165. ****ing annoying as hell. Nice workouts; I think I'd need to carry around a trash can with me to puke in the whole time. Legs are looking strong as hell. Keep eatin

RedSpikeyThing
02-20-2008, 09:06 PM
nice work d, these circuits seem to be working for you

Coke
02-21-2008, 07:12 AM
Very nice efforts man.

ddegroff
02-22-2008, 02:44 PM
Shoulders Workout:

HUB: Lateral Raise x12

Round One: HUB, Shoulder Press x12, HUB, Upright rows x12, HUB, Front Raise x12, HUB, Rear Delt Flys x12

Round Two: HUB, Shoulder Press x12, HUB, Upright rows x12, HUB, Front Raise x12, HUB, Rear Delt Flys x12

Shoulder Press Drop Sets: 40x4, 35x4, 30x7, 25x5
*Last set were Arnies

Lateral Raise Drop Set: 10x15, 8x10

Notes:
Ok, workout. My head isn't in the game. Had to take my car to shop $1000 later for new coils/wireing harness.

Diet:
I'm gonna try like hell to get 3200ish today but not sure how that will work. We'll see what I can do.

Feedback:
Kiaran: Thanks bro! My body is getting use to the workouts so I dont get sick anymore.
RST: Thanks Bro! I'm getting ready to lift heavy low reps again.
Coke: Thanks big guy!

Kiaran
02-23-2008, 11:31 AM
Oh, damn. That is a lot of shoulder work. Can you still lift your arms? Sorry to hear about the car. Definitely understand how you feel. Wife's car was like that for about 3 years before we called it quits and bought her a new one. Cost more to repair than it does to get a loan for a new one and have a payment every month, you know?

Coke
02-23-2008, 04:11 PM
To hell with maintenance costs for our vehicles - :D...seriously, hope it lasts a while before the next mishap.

ddegroff
02-26-2008, 02:57 PM
Chest Workout:

HUB: Incline BB Bench x12

Round One: HUB, INC push ups x12, HUB, INC DB bench x12, HUB, DB Bench x12, HUB, INC Flys x12

Round Two: HUB, INC push ups x12, HUB, INC DB bench x12, HUB, DB Bench x12, HUB, INC Flys x12

Tri's Round One: Rope Ext x12, Pressdowns x12, Rope Ext x12, CGBP x12

Tri's Round Two: Rope Ext x12, Pressdowns x12, Rope Ext x12, CGBP x12

Notes:
Felt good today.

Diet:
~3200, 191.0 today, right where I want it to be.

Feedback:
Kiaran: Yeah man that's the issue. I just bought this car 5 months ago. It's used and has 68000 miles so I can understand some issues but this one was just unexpected. Its cool got it back and its running great.
Coke: Thanks bro, me too!

Kiaran
02-26-2008, 10:45 PM
What is this HUB stuff? Never heard of it. Workouts are just insane volume lately, man. Nice work! Hopefully the car behaves now.

Coke
02-27-2008, 06:26 AM
Session is looking pretty good Dusty.

ddegroff
02-27-2008, 07:52 PM
Leg Workout:

HUB: Rd 1 & 2 = Walking lunges, RD 3 = SLDL

Round One: HUB, Leg Press x12, HUB, Front Squats x12, HUB, SLDL x12

Round Two: HUB, Leg Press x12, HUB, Front Squats x12, HUB, SLDL x12

Round Three: Leg Press x12, HUB, Front Squats x12, HUB, Walking Lunges x12, HUB

Notes:
Did this in about 30mins. Felt good my hammies are fried. I was sweatin like crazy.

Diet:
~3200 tonight, gave up on IF for the time being, just eating normal but most of my cals are within 4hrs pre/post workout.

Feedback:
Kiaran: I don't have a great answer for you. This routine is 2nd hand from a trainer I have never met. I have no idea where HUB came from or what it stands for. All it means is between every movement you do the HUB exercise. This meant to be super high volume. The weight isn't as high but I'm seeing what matters more. If you want more explanation let me know.
Coke: Thanks big guy! Tonight rejuvenated my effort.

Coke
02-28-2008, 06:18 AM
Nice and intense leg day dude.

ddegroff
02-28-2008, 04:42 PM
Back Workout:

HUB: RD 1: Assisted pullups x12, RD 2: Assisted chinups x12

Round 1: HUB, T-Bar rows x12, HUB, Cable Row x12, HUB, Standing Row x12, HUB, Face Pulls x12

Round 2: HUB, T-Bar rows x12, HUB, Cable Row x12, HUB, Standing Row x12, HUB, Face Pulls x12

Drop Set T-Bar Rows: 70x12, 35x15

Bi's Round 1: Incline Curls x12, Reverse Grip EZ Curl x12, Incline Curls x12, Preacher Curls x12

Bi's Round 2: Incline Curls x12, Reverse Grip EZ Curl x12, Incline Curls x12, Preacher Curls x12

Notes:
Felt good. I hate how my pullups go to **** while gaining weight.

Diet:
~3200

Feedback:
Coke: Thanks!

Kiaran
02-28-2008, 10:21 PM
Awesome work, bro. I know what you mean about the pullups getting harder as you gain. It's funny isn't it? It'll just make you stronger though. Keep up the good work, man.

Coke
02-29-2008, 06:17 AM
Ace pull day session dude.

mickyjune26
02-29-2008, 09:28 AM
yeah man, i started figuring in my bodyweight gains when calculating the strength increases in pullups. awesome effort on these rounds. That's a lot of volume with little rest. great job!!

ddegroff
02-29-2008, 11:18 AM
Shoulder Workout:

HUB: Shoulder Press x12

Round One: HUB, Single Arm Lat Raises x12, HUB, Upright rows x12, HUB, thumb down lat Raises x12

Round Two: HUB, Single Arm Lat Raises x12, HUB, Upright rows x12, HUB, thumb down lat Raises x12

Drop Set of Upright Rows: 45x10, 40x10, 35x10

Notes:
Quick, 20mins or so. Just about to head up to the mountains for some skiing, partyin and hangin out with the folks.

Diet:
Probably wont track but I need to eat a horse.

Feedback:
Kiaran - Mickey - Coke: Thanks guys! They are going to stay around for my second half of my bulk but I'm going to make it more of my own, with heavy deads, heavy squats, and heavy bench!

Kiaran
03-01-2008, 12:39 PM
Looks like another brutal shoulder day. Have fun skiing; where you live, man? If you're ever in the neighborhood, come over and you can make me puke with one of your HUB workouts.

Coke
03-01-2008, 08:39 PM
Fine shoulder workout bro.

ddegroff
03-04-2008, 04:41 PM
Chest Workout:

HUB: Cable Crossover x12

Round One: HUB, Flat DB Press x12, HUB, INC DB Press x12, HUB, INC Push ups x12, HUB, Pushups x12, Bar push offs x12

Round Two: HUB, Flat DB Press x12, HUB, INC DB Press x12, HUB, INC Push ups x12, HUB, Pushups x12, Bar push offs x12

Tricep Work:

Round One: DB Skulls x12, Straight bar Pushdowns x12, Tri ext x12

Round One: DB Skulls x12, Straight bar Pushdowns x12, Tri ext x12

Notes:
Good chest workout, one of the better one's recently.

Diet:
My fridge is empty, tryin to get to 3200. Meatball sammies tonight.

Feedback:
Kiaran: My parents live in Steamboat. But I live and work in Denver. Sounds good bro.
Coke: Thanks, I need boulders for shoulders.

Coke
03-05-2008, 06:29 AM
...Coke: Thanks, I need boulders for shoulders.

Who doesn't, lol...good workout effort for the chest guy.

ddegroff
03-05-2008, 09:39 PM
Back Workout:

Pullups: BW x10, BWx6, BWx6, BWx6

SS w/

Wide Pulldowns: 40x12, 40x12, 40x12, 40x12

T-Bar Rows: 70x12, 70x12, 70x12, 70x12

SS w/

Neutral Grip Low Rows: 40x12, 40x12, 40x12, 40x12

Notes:
Best back workout to-date.

Diet:
Eatin' what I can, not really tracking. At the gf's house so doing what i can manage.

Feedback:
Coke: Thanks bro!

Coke
03-06-2008, 06:00 AM
No doubt, ace back workout man.

RedSpikeyThing
03-06-2008, 06:10 AM
good stuff lately d! Your journal keeps getting buried I forget to look at it :(

ddegroff
03-06-2008, 03:59 PM
Leg Workout:

Squats: 185x12, 185x12, 185x12, 185x12

ss w/

SLDL: 40x12, 40x12, 40x12, 40x12

Walking Lunges: 30x12, 30x12, 30x12

ss w/

Leg Press: 5ppts x12, 6ppts x12, 6ppts x12, 6ppts x12

BW Step ups: 25 each leg

Notes:
Draggin' ass, but got some work done.

Diet:
Tryin to eat what I can.

Feeback:
Coke: Thanks bro!
RST: haha, its cool stop by when you can. This workout is interesting forsure. :hello:

Kiaran
03-06-2008, 10:55 PM
Meatball sandwiches are the best. Got a good recipe? Don't split your face open on the bar push-offs. Your lats had to be just toasted after that last back session. Nice work lately, bro. What are your goals for the summer?

Coke
03-07-2008, 06:35 AM
Major props on the high rep supersets.

ddegroff
03-11-2008, 02:55 PM
Coke - Kiaran: Thanks guys!

Week off:
Didn't get much sleep over the weekend and I feel like this is a good time to take a week off. I'm going to do some lifting tomorrow but mostly just play tennis now thats it warm and probably ride my bike.

Goals:
I need to start lifting heavy again. The plan is to combine what i've been doing the last few months with heavy lifting.

I want to get to 200 before I do a PSMF. I'm ~190 right now. Probably do most CHO around my workouts and P/F the rest of the time.

Strength Goals:

Squat 315x1.....315x5
Dead 405x1.....405x5
Bench 245x1......245x5

Summer Goals, Winter Goals

Kiaran
03-11-2008, 08:08 PM
Some good looking goals, bro. You've inspired me to write down some of my goals in my journal to stay focused. Didn't know you played tennis? Did you ever compete in the JRs or just more of recreational player? I played for about 10 years competitively; all through highschool too.

ddegroff
03-12-2008, 04:52 PM
Workout:

Round One: Jump Rope 150 Jumps, Deads 135x12, Weighted Crunches x12, Ring Push ups x12

Round Two: Jump Rope 150 Jumps, Deads 135x12, Weighted Crunches x12, Ring Push ups x12

Round Three: Bosu Side hops :30, Bosu Toe Taps :30, Deads 135x12, Weighted Russian Twist x12, Ring Push ups x12

Round Four: bosu Side Hops :30, Bosu Toe Taps :30, Deads 135x12, Weighted Russian Twist x12, Ring Push ups x12

Notes:
Just messed around. Ate too much at lunch almost puked after every round, lol. Looking at crossfit.com and probably going to follow the WOD for a bit. This is the time a year I usually start Xfit. No clue what I'm really gonna do but I'm bored so we'll see what the weekend brings and what I come up with for a routine for the next few months.

Diet:
Eating three ish meals a day. Who knows what my cals are but its a rest week so I just don't want to lose anything.

Feedback:
Kiaran: LOL, i have never played competitivly just as a summer hobby. My whole family plays so it gives us something to do. My gf is still learning so when I play with her its more hit the ball over the net and have a short rally, repeat. I usually work on my serve by serving to here and then we play a mock "point". If I write the goals down maybe I'll finally hit 315 and 405. I could give to s**ts about my bench (maybe thats why it blows).

Coke
03-13-2008, 06:06 AM
Those rounds are looking great bro.

ddegroff
03-13-2008, 02:08 PM
Car Pushes:

Car Weight: ~3100

Pushing (hands on bumpers): 60yds x6

Pushing (back on car): 60yds

Notes:
After round three my legs were on fire. After we were done my lungs were on fire. Great stuff. i would push it across the parking lot then my buddy would push it back. We took a water break between each set, ~30 sec.

Diet:
Just eating.

Feedback:
Coke: Thanks bro!

Coke
03-14-2008, 05:45 AM
That's some crazy ***** with the car pushes.

ddegroff
03-17-2008, 09:40 PM
XFit WOD:

"Nate"

2 Muscle ups (sub 4 Pull up/4 Dips)
4 HSPU (sub 10 INC pushups)
8 2-Pood KB (sub One Arm Snatch 4/4)

Max rounds in 20mins

Rounds = 8

Notes:
Wanted 10 rounds but i'm out of shape. Tried a hand stand push up couldn't do one.

Diet:
Eating.

Feedback:
Coke: Felt great afterwards. I need to whip my but ass in to shape.

Kiaran
03-17-2008, 10:04 PM
lol, yeah! Car Pushing is the ****. I did that for awhile last summer. Definitely need a partner to do it though...I was ghost riding my car and then i'd run up and hit the breaks, lol. Not that that smart, I know...

You wanted 10 round but "you are out of shape"? How the **** are you out of shape? Those WODs will kill normal people you know? Keep it coming, bro. Nice work.

Coke
03-18-2008, 06:25 AM
8 rounds out of 10 isn't bad, doing very well guy.

ddegroff
03-19-2008, 10:33 AM
XFit "Fight Gone Bad":

Three Rounds 1min/ exercise for Reps of:

Wall-ball Throws - 36/30/28 = 94
Sumo Deadlift - 15/16/17 = 48
Box Jumps - 20/20/22 = 62
Push Press - 20/22/22 = 64
FT Row - 30/34/36 = 100
Total = 368

Notes:
This one is as Rx'd except I had to do rows on our functional Trainer. So I counted reps not cals. Thats why the number is so high. I was shooting for 300 points, killed it. Boy was I sucking wind. I forgot how much I love Xfit.

Diet:
Eating. Not really sure what I'm trying to do.

Feedback:
Kiaran:Thanks bro! Yes i'm outta shape but your right that would have killed most people. This one killed me too.
Coke: Thanks bro!

Coke
03-19-2008, 10:45 AM
Truly killer stuff there Dusty.

ddegroff
03-20-2008, 12:27 PM
xFit WOD 080320:

Four rounds for time of:
Run 1/4 mile, rest 2mins

RD 1: 2:00
RD 2: 1:45
RD 3: 1:45
RD 4: 1:30

Notes:
This was done a treadmill so I kept upping the speed each round. Last round I put it on 10mph for most of it. Good stuff, haven't sweat like this since HS hockey, lol.

Diet:
Just drank a protein shake, milk, ice cream, mmmmm. Still just eating when im hungry, cut out most of the snaking.

Feeback:
Coke: Thanks big guy, really enjoying this stuff.

Coke
03-21-2008, 06:05 AM
Damn dude, you got the need for speed getting up to 10mph on the treadmill like that...that's great.

ddegroff
03-21-2008, 04:48 PM
xFit WOD 080321:

For time of:
15 Pullups
1 Incline Push up
13 Pullups
3 INC push up
11 Pullups
5 INC Push up
9 Pullups
7 INC Push Up
7 Pullups
9 INC Push up
5 Pullups
11 INC Push Up
3 Pullups
13 INC Push Up
1 Pullups
15 INC Push Up

Time: 9:30

Notes:
I can't do L pullups so I just worked on Kipping pullup form. Getting the hang of it. Can't do HSPU so I put my feet on a exercise ball. That was tough as ****, but fun.

Diet:
Somewhat IF today.

Feedback:
Coke: Thanks bro!

Kiaran
03-21-2008, 07:53 PM
Ahhh, Fight Gone Bad. I remember that one all too well. It was always the Push Press that made me want to vomit on that one. Nice job, bro. Really quick time there on that last 1/4 mile. 1:30 is pretty damn respectable. L-Pullups are an absolute terror. I miss Kipping, lol! How you liking the WODs? I always felt that some of them were an obnoxious amount of work and others were total weak-sauce. I eventually missed moving heavy **** around too much and gave up the xFit.

ddegroff
03-25-2008, 09:23 AM
xFit 080324:

120 Pullups/120 Dips: Started with sets of 12 then broke down to much smaller sets. Felt good.

22:37

notes:
Still working on kipping form. The more I do it the better I get. I might do today's WOD or Sunday's.

Diet:
Eating, 190ish currently.

Feedback:
Kiaran: Thanks bro! Yeah I hear about the high rep CF, but thats what unique. If you don't want to do the WOD then switch up with something that you want to do. The WOD are going good. I like not knowing what I'm doing until the next day.

Coke
03-25-2008, 10:11 AM
Ridiculous training imo, but somebody's got to do it...props Dusty, nobody would be able to hang with you.

Kiaran
03-25-2008, 01:38 PM
Nice work, man. Yeah I remember on the 120 pullups days it would always start with big sets then by the end it's like sets of 2-3 to finish, lol! xFit can be brutal. I definitely hear ya on the not knowing what you're doing until the next day. That was my favorite part becuase it just keeps you motivated and challenged and coming back for more. Kipping is pretty cool, but I do have to admit that it ruined my strict form pullup for awhile. I got so used to kips that my strength just died on the strict form. From then on, I'll never kip again.

ddegroff
03-26-2008, 05:05 PM
XFit 080325:

Five Rounds for time of:
20 Pullups
30 Pushups
40 Sit ups (bicycle on last rd)
50 BW Squats
3min rest

Rd 1: 5:10
Rd 2: 4:48
Rd 3: 5:47
Rd 4: 5:58
Rd 5: 5:15

During the 3min Rest after each round:
Clean Split Jerk Singles : 135x1, 135x1, 135x1, 135x1,135x1, 135x1

Notes:
I was dead. Each set a different exercise killed me more. Pullups were done to full hang, which turns out that my feet touch the ground. As I got more tired they turned into jumping pullups. No kipping today.

Diet:
189 after this one. I'm maintaining around 190. Eating when I can. It's somewhat of IF but not really, lol.

Feedback:
Coke: I totally agree but your right somebody got's to do it. LOL:hello:
Kiaran: Thanks bro! I agree with the kipping hurting strict form (why I switched it up today). I suck at pullups so any way I can add volume seems like a good idea too me. Even though my back isn't as sore as I thought it was going to be. I'm going to follow the WOD for a few more weeks then I'm gonna switch to my own stuff and go from there.

Coke
03-27-2008, 05:52 AM
Most guys want to be around 190lbs and lean nowadays as opposed to being 200lbs plus no matter what.

The rounds are killer bro.

ddegroff
03-28-2008, 05:02 PM
xFit WOD 080327/28:

Split Jerks: 135x1, 140x1, 145x1, 155x1 (PR), 155x FAIL, 145x1, 145x1
*Great to hit a PR haven't hit one of those in forever. The failed attempt was more form than anything. But I wanted to play it safe.

"Helen" Three Rounds for time of:

.25 Mile run
21 45lb DB Swings
12 Ring Pullups

Total: 16:37

Notes:
Almost threw up after theses two. Probably shouldn't have done them together but whatever. I was realy pushing it today. I'm sure my HR was in the 180's for most this one. Had to train a client 5mins after I finished. Almost had to put it on hold to go throw up, but held it together. :bow: to "Helen".

Diet:
189lbs. Eating what I can. Need to eat a horse the rest of the day, lol. I must be eating enough crap to keep my weight up. I'm looking into a way to fit xfit and the diet of UD2. I'm sure there's a way just need to think on it for a bit.

Feedback:
Coke: I agree I like 190 but I would love to be sub 10% at 190 and 10% at 200lbs. We'll see once I hit either of those.

Coke
03-29-2008, 09:00 AM
Session was quite intense man.

ddegroff
03-31-2008, 01:47 PM
xFit WOD 080331:

Fran: Three rounds for time:

21, 15, 9 of:
95lb Thrusters
Pullups

Time: 12:40

Notes:
Not bad, still killed me. The thrusters were killer.

Diet:
Mmmm food.

Feedback:
Coke: Yea it was, lol, thanks bro!

Kiaran
03-31-2008, 11:19 PM
mmmm Thrusters. Those are the absolute worst. They make me puke everytime. KB Swings are pretty nasty too though. Where you taking the thrusters into a full ATF front squat like xFit prescribes or just getting by? Either way, damn fine job bro. Have you seen the vid where the guy and gal complete Fran in like 3-4 minutes? It makes me sick just watching it, lol!

ddegroff
04-01-2008, 04:31 PM
xFit WOD 030401:

Four rounds of .5 Mile Run:

3:45
3:30
3:30
3:15

Notes:
I can't believe I'm running, its cool felt great after these.

Diet:
Eating when I can.

Feedback:
Kiaran: Yeah not totally ATF but i put a bench on it's decline setting and squat to that. It's low enough for me. It's below parallel. Never seen the video but I've seen some times like 3-4 mins which makes me sick.

Kiaran
04-01-2008, 09:04 PM
heh, I subscribe to the WOD on my iGoogle homepage just cause I like seeing what they throw out there each day. When I saw today's I was like "oh boy...running." Boring as it looks, nice times, man.

Coke
04-02-2008, 05:40 AM
Good job man, rounds are staying tight.

ddegroff
04-03-2008, 12:54 PM
xFit 080402:

Five Rounds For Time Of:

Bosu situps 30
Reverse Hypers 25

Time: 9:30

Notes:
Did this pretty quick. I did the reverse hypers on a fit ball on a bench. It pressed on my stomach too much but whatever. Regular back ext's (rxd) would have been much eaiser.

Diet:
Mmmmmm Food. I've been looking into the Zone diet because that's all the crossfitters talk about. I'm not really keen on eating 2000cals a day. But seems like a pretty easy diet to follow.

Feedback:
Kiaran: Yeah I hate running. I don't run, BUT I'm following the WOD and that's what it was. I was pretty impressed with the times. Not bad but plenty of room to improve.
Coke:Thanks Big guy!

Kiaran
04-04-2008, 12:06 AM
You know, i saw this WOD and wondered if you were going to modify it. Zone diet is pretty cool, but I wound up practically starving to death on it. I mean look at the picture of the guy who wrote the book...he's like 100 lbs. Also I got irritated at buying 50 lbs of produce every few days just to feed my ass. It has some really cool concepts, but isn't very practical I felt. If you can bend it to fit your needs though...

ddegroff
04-04-2008, 05:49 PM
xFit WOD 080404:

"Gwen"

Clean and Jerk 15-12-9:

95 - 115 -115

Notes:
Whew this one looked good on paper but it still killed me. It gets my forarms more than anything because you can't re-grip on the floor. Killer workout. Glad I didn't try 135 thats for sure.

Diet:
Eating when I can and what I can.

Feedback:
Kiaran: I had to modify it because I don't have a place to really try back ext. I'm going to over estimate my "blocks" per day and go from there. I need to eat more produce so it's all good. It's worth a try.

Kiaran
04-06-2008, 12:52 PM
That one looked pretty nasty. The whole fact that you were not allowed to re-grip and had to just touch-n-go is very..."crossfittish", heh. No doubt your forearms were done at the end. 135 would definitely take some practice to get to. Good work on completing this one, bro.

ryuage
04-06-2008, 01:42 PM
nice work on Gwen... a lot of guys at my gym had to literally scale it down wayyyyyyy down. It was definitely a forearm taxer to say the least.

Coke
04-07-2008, 06:16 AM
Getting put to the test with that *****, lol.

ddegroff
04-07-2008, 09:59 PM
xFit 080405 followed by 080406:

Squat: 275x2, 295x1

OH Press: 115x1, 135x1

Deads: 295x1, 315x1

then...

Pullup Ladder:

9min, +9

Notes:
Good stuff, haven't deadlifted/squatted heavy in so long (5+months). Squats surprised me a bit. Good day. I got the 10th one but it wasn't chin above the bar, so I didn't move on.

Diet:
Um yeah eating when I can.

Feedback:
Kiaran: thanks bro! See I knew CF has some heavy lifting, lol.
ryuage: Yeah it's good stuff. Thanks for stopping by!
Coke: Thanks bro!

Coke
04-08-2008, 06:07 AM
Should be pleased with them numbers on all movements, especially after not lifting heavy that way for a bit.

ddegroff
04-08-2008, 04:19 PM
xFit WOD 080408:

Shoulder Press: xxx

Push Press (5x3): 95, 115, 115, 115, 125

Push Jerk (5x5): 125, 125, 125, 125, 125

Notes:
I did three reps yesterday so I wasn't worried about hitting them up again today. I'm really working on form. Felt good.

Diet:
Searching for one...:hello:

Feedback:
Coke: Thanks bro!

ddegroff
04-09-2008, 09:50 PM
xFit 080409:

"Kelly"

Five Rds for time of:

.25 Mile Run
30 Box Jumps (18")
30 Thrusters (10lb db)

Time: 30:25 :tuttut:

Notes:
This time sucks. But I was sucking wind the whole time. In the middle of RD3 I was thinking how nice would it be to be doing "Helen" right now, lol. It took me two hours to recover from this one.

Diet:
190.0, I'm chillin' from 189-191 depending on what day. I'm eating like complete crap, but it works for maintaining. This workout sucked because my preworkout meal was a banana and protein. Not enough. I didn't eat my pwo meal till 2pm (lifted at 11:30). Next week will be Zone most likely, or my modified Zone.

Coke
04-10-2008, 05:58 AM
Nice back-to-back crossfit training days man.

ddegroff
04-10-2008, 07:34 PM
xFit 080410:

Deadlift: 1-1-1-1-1-1-1

295, 315, 315, 315, 315, 315, xxx

Notes:
My legs were tired from yesterday so this felt heavier than it should. The sixth set felt my low back had it so I skipped the 7th.

Diet:
Just eating. Working on eating better.

Feedback:
Coke: Thanks bro!

Coke
04-11-2008, 05:45 AM
Nice job with those deads Dusty.

ddegroff
04-14-2008, 02:06 PM
xFit WOD 080414:

"Quarter Gone Bad:

135lb Thruster, 15sec
45sec Rest
45lb Pullup, 15sec
45sec Rest
Burpees, 15sec
45sec Rest

Five Rds, Total Reps = 66

Notes:
LOL wow was this hard. I did 3 reps for thrusters each time, 4 reps for pullups each time. I forgot what "actual" burpees are until the third round, whoops, lol. (forgot the pushup at the bottom)

Diet:
Zone, 17-19blks. We'll see what I get too.

Feedback:
Coke: Thanks bro!

Coke
04-15-2008, 05:47 AM
Killer stuff there dude.

ddegroff
04-15-2008, 05:52 PM
xFit 080415 WOD:

Hang Power Cleans: 1-1-1-1-1-1-1

165, 175, 175, 175, 175, 185, 185

Notes:
Haven't done Hang Cleans in a while. Felt good but I need to work on the "shelf". Felt some slight pain in my shoulder, tryin' to figure it out. Might be above my head, which I don't want to believe:ninja: .

Diet:
Zone 16-18blks. Again, not totally commited to tracking. Just not eating carbs from crap. I tracked it yesterday so I'm using that as a mold. We'll see how it goes.

Feedback:
Coke: Thanks bro!

Kiaran
04-15-2008, 11:09 PM
Man i haven't been keeping up in here. Cleans are solid, bro. I don't think I could have done any of those amounts on them. I wondered how the Quarter Gone Bad would go for you when I saw it. It looked about as nasty as they come in xFit. I would have been throwing up for sure. Weird about the pain in your shoulder. Cleans are vicious. Wouldn't be surprised if they jarred something loose.

Coke
04-16-2008, 06:18 AM
Great concentrated effort with those power cleans bro.

mickyjune26
04-16-2008, 01:34 PM
it's been a while since I stopped by. It's good to see you're still doing the crossfit circuit and pushing it hard. That's cool you like that stuff, as I have a lot of respect for it. I dont' know if I'd be able to keep up!! ;)

ddegroff
04-17-2008, 07:44 AM
xFit WOD 080416:

"Nancy"

Five Rds for time of:
15 95lb OH Squat
.25 Mile Run

Time: 25:24

Notes:
Blah, my legs were tired as ****! Had to break up the OHS on all sets but the second one. I probably could have shaved some time with less rest but I was dead. Probably a bad idea to eat sushi/tempura veggies before this one. Slowed me down a bit, but I kept it down. Today's WOD is coming tomorrow, I need some rest. Everything hurts, deep inside my shoulders is sore as well as my knees. My knees are never sore so time for a day off.

Zone:
17blks yesterday. Made some killer turkey meatballs last night, mmmm. It's not 100% zone but it doesn't need to be 100% yet.

Feedback:
Kiaran: Thanks bro! I could have toned down QGB but I've been trying to do all of them rx'd. Shoulders have been an issue for a bit to long, I'm trying to solve it myself.
Coke: Thanks big guy! Love 'em
MIckey: Thanks bro! I needed to work on my conditioning and running!

RedSpikeyThing
04-17-2008, 07:49 AM
great work! That's a lot of squats and running, no wonder your legs are hurting.

DGabe24
04-19-2008, 09:55 AM
Crossfit workouts always impressed me man. Some intense stuff :thumbup:

ddegroff
04-19-2008, 11:07 AM
xFit 080418:

"Elizabeth"

21-15-9 For Time of:

135 Clean
Ring Dips

Time: 16:35

Notes:
Killed me as usual. The dips are defiently the limiting part for me. I jerry rigged some rings at my gym. I need to buy some or make some real OLY rings because using chains tore up my tris (literally, got the brusies to show for it). Didn't feel like yesterdays WOD so I'll do tomorrows.

Diet:
**** the ZONE! Not enough carbs and I'm sure I wasn't doing it right. Not enough protein etc, etc. I was forced to take the day off on Thursday because i was so fatiqued. Just normal eating.

Feedback:
RST: Yeah that one sucked. Killed my knees. The OHS are killer!
DG: Thanks bro! I need the conditioning and strength so it works well.

Kiaran
04-19-2008, 12:05 PM
Seriously, dude, the Zone is for people that like to eat grass and leaves all the time and who enjoy starving to death. Sounds hardcore with the ghetto-rings there. I could only imagine what chain would do to the backs of the tris while they rub on that **** durring dips. Mine get bruised up from the nylon straps on my rings. So you didn't do Michael? Why not? :evillaugh: At least they didn't throw Murph in this week. That one is just instant death. Heh, rest up, bro and take care of them shoulders.

Coke
04-21-2008, 06:23 AM
**** the ZONE!...

No ***** man, that's just not the way to go.

ddegroff
04-21-2008, 09:00 PM
xFit WOD 080421 followed by WOD 080419:

OH Press: 3-3-3-3-3
95, 105, 115, 115, 115

*Shoulders are week, glad CF has a ton of shoulder work!

"Micheal"

Three rounds of:
.5mile run
50 Back Ext
50 Situps

Time: 21:15

Notes:
The second one killed me, I hate running. Oh well felt good. Squat 5x5 tomorrow:hello:

Diet:
Eating when I can what I can.

Feedback:
Kiaran: I totally agree! Waste of time, feel much better just eating clean. Brusies are doing good, tried to find a way to make rings, no such luck.
Coke: yup totally agree, waste of time.

RedSpikeyThing
04-21-2008, 09:13 PM
nice work man. Do you just check the CF site every day and do what it says?

Coke
04-22-2008, 10:02 AM
Truly payin the cost man, doing great!!

Dirk Pitt
04-22-2008, 01:28 PM
Goddamn, those XFit workouts are insane. I might try some of that stuff once I get in better shape, but right now I think that **** up here at 8600ft would just make me puke. Good hard work man, keep it up.

ddegroff
04-22-2008, 08:12 PM
xFit WOD 080422:

Back Squat: 5-5-5-5-5
225-245-275(PR)-245-225

Notes:
This was yesterday's WOD (I did it today). I saw it on Sunday and have been waiting for this workout. I wanted to go for 275, I've done three reps before but that was so long ago. Glad my strength is up. This is the second time I've lifted heavy in two or so months, good stuff.

Diet:
mmm foood:drooling:

Feedback:
RST: Pretty much (the numbers are mine tho). Started the end of March and this is about six weeks of it. I usually do it a few days behind, combine certain WOD's when I see fit, etc. I like it because I don't have to think just follow. When I'm training 10+ clients a day, I choose not to focus on my routine.
Coke: thanks bro!
Dirk: Thanks bro! You build up to these workouts, but man are they fun.

Coke
04-23-2008, 05:40 AM
Super day with the squats dude.

ddegroff
04-23-2008, 01:14 PM
xFit WOD 080423:

Pullups: 1-1-1-1-1-1-1
+45, +45, +45, +45, +45, +35, +40

Notes:
Damn pullup bar is too low to the ground. The last 4 sets were dead hang. Much harder, I'm only cheating myself. Couple of them were eyes only over the bar. That's why the weight went down. Still felt good tho.

Diet:
Eating...

Feedback:
Coke: Thanks bro, felt great!

Kiaran
04-23-2008, 02:00 PM
So you ended up doing "Micheal" after all? I hate that one, so much running. Nice ****ing job on the 275x5, man. That's getting up there, and is outstanding for not having trained heavy in awhile. Good stuff with the pullups, but those were the xFit workouts that I finished and felt cheated that I didn't get a good workout in. Do you do other stuff afterwards when they're shorties like that? Also, screw trying to make your own rings, it just doesn't work. Pickup a set from ringtraining.com for 70 bucks and just keep them in your gym bag. You could easily toss them over a chinup bar at the gym and set them up in like 5 minutes.

Coke
04-24-2008, 06:10 AM
Nice job with them pullups no matter what.

ddegroff
04-25-2008, 08:34 PM
xFit WOD 080425:

"Angie"

For Time:
100 Pullups (50 Strict, Jumping/Kipping, 50 band assisted)
100 Pushups
100 Squats
100 Situps

Time: 25:15

Notes:
First workout I've been nervous for (excited nervous):hello: . Pullups are my limiting factor forsure, took me ~10mins or so. Then pushups, broke into sets of 10 then 5, ~7mins, Squats ~3mins, Situps ~5mins. Need to shed some weight to get those pullups better. Should also probably go see the Chiropractor in the next couple of weeks. :evillaugh:

Diet:
Need to eat more, 187.00 today.

Feedback:
Kiaran: Thanks bro! Yeah through it in there, need more core work. Squat's felt good, real good I need to get to 315. It wasn't really the low number of reps that made me fell cheated. It was the fact that I started standing the first few, then ended with full hang (knee's flexed) much harder. That's why I felt cheated but its cool now. I'm going to buy the rings, next week some time. I usually just follow the WOD. I've almost done a full month of just following the WOD. So we'll see how it goes for another 2-4wks.
Coke: Thanks bro!

ddegroff
04-26-2008, 11:52 AM
WOD 080426:

Deads: 3-3-3-3-3
275-295-315-315-275

Notes:
My legs were full of cobb webbs from yesterday's workout. Felt good. Wanted 295 for the last set but my low back had different thoughts. This is still pretty light for 5x3 for me but it feels like I'll get it back quick. I only singled 315 a few weeks ago, so it's coming back fast.

Deit:
The King is calling my name. Didn't eat enough yesterday, two sandwhichs and Peanut M&M's (do those fit in the ZONE? lol).

Coke
04-28-2008, 05:59 AM
Looking good with those back-to-back efforts bro.

ddegroff
04-28-2008, 06:06 PM
xFit WOD 080429:

Thrusters: 1-1-1-1-1-1-1
135-145*-155*-155-155-155-165(F)
*PR's, never pressed anything above 135 with any pressing movement.

Notes:
I tried for 165 almost got it. Never seen this WOD before, I like it. Got a massage today, didn't fix the shoulder issue even with some deep tissue. Chiro appt next week. I'll see the chiro tomorrow am for her session. I like all the ME work but I'm sure that will change.

Diet:
IF again, but not today. Going to start tomorrow. It works the best with just the WOD.

Feedback:
Coke: Thanks bro! Deads felt great!

Kiaran
04-28-2008, 11:33 PM
Don't forget to track like 3,780 blocks of fat for the Burger King the other night, lol! I saw today's xFit and thought it was pretty interesting. Never seen it before either. I hate thrusters, hope you had fun with it, hah! 165 is pretty damn impressive actually. I'm pretty sure I'd throw up, just because it's Thrusters. Saying the name makes vomit well up in my mouth actually. Also, nice work with Angie. That one gets nasty with the pullups for sure. You think you're gonna continue with xFit throughout the summer or switch it up?

Coke
04-29-2008, 11:02 AM
Way to raise up with them thrusters.

ddegroff
04-29-2008, 02:12 PM
xFit WOD 080429:

5 Rds for time of:

65lbs x15
.25 mile

Time: 18:31

Notes:
Felt good. Completely fasted besides gum and a diet coke earlier. I've never done any kind of BB snatchs before so I scaled it down. 95lbs would have killed me even more. I should note that I'm doing somewhat of the CF warmup before each session. I'm trying to increase my pullups more.

Diet:
Shoot for 3000 this week, I'm actually going to track again. Weight was 187lbs. IF seems to be alright so far, but it's only one day:hello: .

Feedback:
Kiaran: Haha, never made it to the King. Ate a pizza with the girl instead, mmmm. Yeah it was killer on the shoulders but it was fun. Angie, is a bitch but a good bitch, lol. I really have no idea what my plan is. As long as they're is plenty of ME work I'll be good. If not I'm gonna ad some. IF + CF seems like the best together so we'll see what kind of recomp can happen.
Coke: Thanks bro!

Coke
04-30-2008, 06:17 AM
Kinda on the crazy side fasting and all, lol - :D ...j/k, keep doing what you know you need to do bro.

Dirk Pitt
04-30-2008, 03:23 PM
Kickass job on those thrusters. Just thinking about these XFit routines you are doing makes me want to puke.

ddegroff
04-30-2008, 08:55 PM
Feedback:
Coke: Thanks bro! I'm trying to figure out how to manipulate hormones through diet and exercise.
Dirk: Thanks bro! These workouts almost always make me puke.

WOD 080430:

As many RDs in 20mins of:

10 Pullups
10 65lb Thrusters

RDs: 8

Notes:
Fairly happy with this. It's average score. I'm starting to link more pull ups in a row now. I'm going to kip for these workouts and strict for heavier etc.

Diet:
Just tryin' to eat my face off. As much protein as I can. I'm going to eat 2hrs before and see how my performance changes. Or I'll just keep drinking the Sobe Energy drinks, badd ass stuff.

Dirk Pitt
04-30-2008, 09:09 PM
If you are trying to eat more protein you may want to get some whey protein and make shakes. It's easier to drink lots of calories than eat them. Way to go on those pull-ups.

Kiaran
05-01-2008, 12:12 PM
Good stuff, man. 80 pullups with 80 thrusters in 20 mins is pret-y impressive. I still say skip the kipping. It will ruin everything I tell you! :D I always try to eat a meal 1.5 to 2 hrs before my workouts. Seems to workout really well for me. If I do it inside the hour before, I'll definitely be puking or feeling like ****. BTW, what's the IF diet?

Coke
05-02-2008, 06:09 AM
Always playing around with the diet, lol.

ddegroff
05-05-2008, 05:29 PM
Update:

After all the shoulder work my RC's felt beat up, I felt beat. Time for a week off. I'm going to the Chiro some time this week. Might do some light work we'll see how the shoulder feels, I feel.

Thanks:
Many thanks for all the support from WBB! I like kipping for the higher rep stuff, heavy pullups will always be strict. IF is Intermittent Fasting so I don't eat for ~16hrs eat my face off for 8hrs post workout. I like it a lot. I will start it next week. The diet always needs some tweaking.

ddegroff
05-07-2008, 08:35 AM
S.I.C.K Scapula:

Through talking to the Chiro yesterday and chatting with a PT this is what I see to have. Here's some good info if anybody is curious http://highperformancesports.blogspot.com/2006/02/rotator-cuff-injuries-and-s.html.

I'm still trying to get an appointment with her to get an actual evaluation. But I have some exercises to work on it and make it better. I'm glad I caught this early cause it could turn bad quick.

Dirk Pitt
05-07-2008, 06:46 PM
Well at least you know what is wrong and how to fix it. Good luck with the rehab man!

ddegroff
05-08-2008, 08:36 AM
Thanks Dirk!

DGabe24
05-10-2008, 07:36 AM
I'm likin what I see in here DD. Nice job with the pullups/thrusters.

Are you training for anything specific? Sorry if it's obvious, I just woke up :p

RedSpikeyThing
05-10-2008, 09:45 AM
nice stuff D. Too bad about the R/C, but at least you know what's wrong and hopefully it won't take too long to heal up. Listen to your doc!

ddegroff
05-12-2008, 04:23 PM
Update:

Going to see the Chiro tomorrow. I've been holding off the workout's till I know forsure what's going on. I'm chomping at the bit but I think this has really been holding my progress back. I've been doing some small exercises trying to make it better. I'm not too worried about it. I caught it early before I did some real damage.

DG-RST:
Goals are pretty no specific right now except to get stronger, faster, better at whatever I want. I want to get my conditioning up and I want to get stronger. xFit is perfect for that. Shoulder issue should be taken care of quickly. Thanks for stoping by!

Coke
05-13-2008, 05:46 AM
Wish you the best here Dusty.

ddegroff
05-13-2008, 05:48 PM
Update:

Good news, nothin' really too far off. The chiro said Teres Minor and Infraspinatus are weak and need some strength. The popping is from instability in my shoulder joint. Also she said that I need to work on my posture. She gave me some stretches to loosen up my neck and chest. She said I need to work on my back to bring it up to par. All in all really nothing surprising. The cool part is I diagnosed all of this and was some what already working on this stuff, just needed a kick in the ass. She wants to see me twice more next week as a follow up and really get moving in the right direction. I'm only suposed to be able to see her once a month (per the agreement with my boss) but she's going to say **** it and just give it to me for free.

Best News! I can do normal activity so back to WOD starting tomorrow. I think I'm going to do the RC exercises during the warmup and after. See how that goes for the next few weeks.

Dirk Pitt
05-13-2008, 11:52 PM
Sweet news dude. Glad to hear you can get back at it, and free chiro work is always good stuff.

RedSpikeyThing
05-14-2008, 07:46 AM
awesome news! Make sure you do your RC prehab stuff, it will save you a lot of trouble.

ddegroff
05-15-2008, 07:24 AM
WOD 080515:

Deadlift: 1-1-1-1-1-1-1
275-295-315-315-315-315-315

Notes:
Went a little light because of seeing the Chiro. Wasn't planning on going above 295 oh well. Getting back up there. Shoulder felt great. Did three sets of Int/ext rotation, tea cup raises during the warm up.

Diet:
Who knows, lost some weight last week. UD2 most likely next week or the following week.

Feedback:
Dirk - RST: Thanks guys! The prehab stuff is stuff I should have been doing. Now it will be a staple. Free anything is good, especially chiro work.

Coke
05-15-2008, 07:26 AM
Nice deal on them deads.

RedSpikeyThing
05-15-2008, 09:03 AM
nice deads, glad to hear the shoulder held up.

ddegroff
05-15-2008, 03:29 PM
WOD 080515:

"Cindy" As many Rds as possible in 20mins:

5 Pullups
10 Pushups
15 Squats

Total: 12rds +5pulls, +10pushups

Notes:
Not stellar but the pullups arn't the limiting factor. My lungs and endurance is. Wanted 10rds almost got 13. Xfit warm up plus my own RC work.

Diet:
Blah, just eating. 184, lost like ~4lbs during the week off. I'll see what it does next week.

Feedback:
Coke: Thanks bro!
RST: Thanks bro! It still pops but I think it's on its way to getting better!

Kiaran
05-15-2008, 10:48 PM
That's good news about your shoulder man. Chiros are definitely cool. I'm getting back into some circuit work myself lately. I would probably have gotten like 5 rounds or something on Cindy, lol, so I think your 12 rounds was pretty kick ass, bro.

Dirk Pitt
05-16-2008, 01:43 AM
Damn dude, nice job on both the deads and the circuit. That xfit stuff really is crazy, once I am not so fat and out of shape I will have to start doing some of it, but for now I have my hill to climb and that kicks my ass enough :).

DGabe24
05-16-2008, 09:24 AM
DL's + Xfit...have you lost your mind??? :evillaugh:

Great work bro, glad to hear that shoulder's comin along all right.

Coke
05-16-2008, 10:31 AM
That's some intense **** when you can't breathe afterwards, lol...looking good.

ddegroff
05-19-2008, 09:33 PM
WOD 080519:

For Time:

75 Pushups
50 Sumo-deadlift-High-Pull
150 Dips
30-45lb Pullups
25 HS pushups

Time: 20:18

Notes:
Seems good to bad I only did 50 dips and no HS pushups. After the first 10 dips I felt horrible. I decided to just get some work done. Pullups turned into just BW. Felt worse and worse. After the pullups my friend pukey came. No sleep late night Saturday Night killed me, was so exhausted and still some what "off" today.

Diet:
Need some serious work. Been totally inconsistent . Need to work on it. Weight came in at 184 today.

Feedback:
Kiaran-Dirk-DG-Coke: Thanks guys! Felt good I need to push harder.

Dirk Pitt
05-19-2008, 11:18 PM
Everybody has off days man. Don't worry about it. Get your diet consistent man! And push harder!! It's all mental, just concentrate on what you need to do in the gym, and focus when you get there. (Hey, you said you need to push harder, I couldn't do half of your workout :D)

Coke
05-20-2008, 05:53 AM
Keep holding on strong bro, no doubt you'll step your game up again.

Kiaran
05-21-2008, 12:26 AM
Might be time for a little well earned rest, man. A few days or even a week off might do some good.

ddegroff
05-21-2008, 05:49 PM
WOD 080520:

For time:

45lb Sumo-Dead-High-Pull 100reps
25 Burpees
45lb Sumo-Dead-High-Pull 75reps
50 Burpees
45lb Sumo-Dead-High-Pull 50reps
75 Burpees

Time: 27:38

Notes:
Killed me. The SDHP were instead of rowing. The last set of burpees completely sucked, but I wanted to do it under 30mins so job well done.

Diet:
Still needs a lot of work.

Feedback:
Dirk-Coke-Kiaran: Thanks bros! Yeah it was lay over from a weekend of too much partying. If I was anything else then yesterday would have sucked too (less than 4hrs sleep). Took a week and half off last two weeks. So I think I just need more sleep. :boring:

Coke
05-22-2008, 06:07 AM
No kidding man, that effort is killer.

Kiaran
05-22-2008, 10:02 PM
You asked me in my journal what a particular weak point in one of my circuits I did was. Well, that weak point was Burpees for sure. Those things absolutely light my quads up, dude. Between the stupid jump at the top, squatting down, kicking the legs out in a jump and then pulling them in with a jump...barf. So, that said, mad props to you for that last session. Burpees are truly The Devil. Well, maybe Thrusters are The Devil, but Burpees are up there.

Dirk Pitt
05-22-2008, 11:51 PM
I agree completely with Kiaran about burpees being the devil. I hate those things, and can't believe you did so damn many of them. That was a seriously sick effort bro, way to gut it out.

RedSpikeyThing
05-23-2008, 02:38 PM
Holy volume Batman!

ddegroff
05-27-2008, 07:44 PM
WOD 080527:

Deads: 3,3,3,1,1,1,1
295-315-315-325-335-335-335

Notes:
Felt like doing deads today. I'm probably going to just start doing my own WOD plus ME work. And the xFit WOD when I like them. Riding my bike will also be added in there. RC work was done during the warmup and after.

Diet:
~2500ish, finally trying to track again.

Feedback:
Coke: Thanks bro!
Kiaran: Burpees suck, bottom line. I can atleast tune out on the thrusters.
Dirk: Thanks bro!
RST: Hell yeah, killed me!

Dirk Pitt
05-27-2008, 11:02 PM
Nice deadlifting bro!

Kiaran
05-27-2008, 11:49 PM
Seriously. Get me the trash can for Burpees, lol. Nice deadlifting, man. Sounds like you're switchin it up a little. xFit WODs can be a little overwhelming one day and then dissappointing the next, IMO. Like when you're all pumped up for a big ass kickin lift workout and the WOD says run 5k or Snatches 1-1-1-1-1-1-1, it's like "oh...well damn..." Then the next day they toss "Murph" at you, lol. Just keep moving the iron, bro.

Coke
05-28-2008, 05:40 AM
Sets of deads are ace guy.

ddegroff
05-29-2008, 05:58 PM
WOD 080529:

Shoulder Press: 3-3-3-3-5
95-105-115-105-105
*Man do my shoulders feel good. The numbers are weak but BB millies feel great. 115 had some bad back arching so I lowered it. The last set was supposed to be x3 but I wanted more.

Internal, External, Cuban Presses, tea cup raises: 2 sets each, some during, some after.

BW Pullups: 20(PR), 12
*Some weren't full ROM but **** it I have never done that many pullups. My shoulders are feeling great!

Hang Clean Form Work: 95x3x3
*Working on the "shelf" portion. Gettin' it.

Notes:
Well had another appointment with the chiro today. She's doing a great job. My shoulders feel great, need to keep doing the RC work.

Diet:
Haha, just eating. Trying to work on tracking... @ some point.

Feedback:
Dirk: Thanks Bro!
Kiaran: Yeah you could call it that or just working on my weak points. I'm going to do the xFit WOD when I like it or it fits into my summer goals. Also I want to start doing UD2 again I just need a free chance to plan it all out. I'm not going to do any of the long running stuff because I have no intrest in that crap.
Coke: Thanks bro!

RedSpikeyThing
05-29-2008, 07:17 PM
nice work man, paticularly on the pullups.

Jordanbcool
05-29-2008, 08:21 PM
Good workouts man but get on track with that diet. Hope everything goes well with your goals.

Coke
05-30-2008, 06:14 AM
Good deal about the shoulders guy...fine effort.

ddegroff
05-30-2008, 11:26 AM
WOD 080530:

Back Squat: 3-3-3-1-1-1-1
275-275-285(+2 Rep PR) -295-315(Fail)- x - x
*Glad to set a PR but I'm disapointed in the 315. Never even attempted it so I'm not that bummed.

BW Pullups: 15

External Rotation, Cuban Press, Tea Cup Raises: x15

Notes:
Completely lost focus on the 315. I was spent but I still think I should have had it. I'll get it next time. I haven't had anything over 300lbs on my back since the end of last year.

Diet:
Working on getting more protein in, more cals, and tracking.

Feedback:
RST: Thanks bro! It was a long time coming.
JBC: I'm working on it bro! Thanks.
Coke: Thanks for your support as always.

DGabe24
05-30-2008, 03:25 PM
That 315 will be yours in no time bro. Squats are one of the most mentally challenging movements in the gym in my opinion. I find myself pushing through walls almost weekly, sometimes monthly. When I think I can't bang somethin out, I convince myself I can and do it. So get it done bro.

Coke
05-31-2008, 09:00 AM
Squats are looking damn good man.

Kiaran
05-31-2008, 06:13 PM
Solid moves on the shoulder work above, man, and 20 pullups ain't no joke. Your lats had to feel all ballooned up like Super Man after those things, lol. Also, something to note on that squat work you did: 3-3-3-1-1-1-1 is pretty much the pattern I do my Max Effort Westside work in. The only difference is that I work in percentages of my 1 rep max. I'd do one set of three in the 60% range, the next in the 70%, the next in the 80% and all four of the 1 rep sets in the 90%+ range. Give it a shot next time and you'll nail that PR for sure. I think you just burned up in the atmosphere with those early sets is all.

ddegroff
06-04-2008, 06:26 PM
WOD 080602:

Tabatta Pull/Push:

Pullups: 10-8-6-4-4-5-5-5 = 47

Pushups: 14-9-10-8-6-5-6-5 = 63

Notes:
I need to work on stringing more together on both of these. I would say these are the glaring weakness for my metcon work.

WOD 080604:

As many rds in 20mins of:

10 Pullups
20 Pushups
30 Box Jumps (18" box)

3rds 10pulls, 20push, 5box in 11:22

Notes:
I didn't want to do anything today. Sat in a damn court room all day for jury duty. When I got to work I couldn't stop yawning. I modified Xfits WOD today by doing box jumps instead of squats. Man did I under estimate the toll of box jumps. Round 2 my lungs were killing me. I have more excuses but the biggest one is I need some kind of routine to follow. This wingin' it thing works for me for a bit but then I get bored and stop seeing progress. Good news is I'm able to go through the pullups without breaking them up for the most part.

Diet:.
Cookies for breakfast, Quiznos for lunch, you see where this is going. Today was pretty unusual because of Jury duty. This is something that HAS to change. A set weight lifting routine usually helps me with my eating.

Feedback:
DG: Yeah thats a very good point! Thanks bro.
Coke: Thanks bro!
Kiaran: I totally agree. I need to work on precentages, again this comes back to having a set routine. Thanks bro!

Coke
06-05-2008, 06:09 AM
Jury duty is off the wall imo...both days are nice dude.

RedSpikeyThing
06-05-2008, 08:24 AM
good work man! I hitting the gym with zero motivation, it seems like such a waste of time.

Kiaran
06-05-2008, 06:46 PM
Jury Duty sounds like a blast! lol, I've never had to do it yet. I feel for ya though, man. Props on just truckin through the routines anyway and staying busy in the gym. 18" Box jumps definitely get taxing after that many reps, lol. Your legs probably felt like Jello. You and me both need to get back on the "diet", bro.

ddegroff
06-09-2008, 01:18 PM
WOD 080609:

10rds for time:

12 Pullups
12 Burpees

Time: 27:05

Notes:
Paced myself pretty good. I would do 6reps few breaths and then finish off the 12. Didn't want to fail on any sets. Burpees are what slowed me down.

Diet:
Eating and watchin my weight. I'm getting in better condition.

New Routine:
This is basics of it:

Day 1: MetCon
Day 2: Rest
Day 3: Upper Pull ME/Push DE
Day 4: Lower ME
Day 5: Upper Push ME/Pull DE
Day 6: Lower DE
Day 7: Rest

Follow along and see the details. I'm not totally sure what each day is going to be made up of just yet.

Feedback:
Coke: Thanks bro!
RST: Thanks bro! Yeah I've got it back now.
Kiaran: Yeah it was no fun on all fronts. I learned my lesson. Diet is always a work in progress.

Coke
06-10-2008, 05:05 AM
Diet is always a work in progress.

No kidding man...depending on what you're after, the diet has to get tweaked constantly.

ddegroff
06-11-2008, 09:23 AM
WOD 080611:

Military Press: 3-3-3-1-1-1-1
95-95-95-105-115-125-125

Push Press: 125x3x3

SS w/

BW Dips: 10-10-10

Notes:
Shoulder press felt great. It's finally moving in the right direction. I fought like hell to get that last rep, but I won. lol My back is still torn up from monday so no back work today.

Diet:
Pretty good thus far today. Just eating clean and when I'm hungry.

Feedback:
Coke: As always, thanks for stopping by!

Coke
06-12-2008, 05:58 AM
Good deal with how the shoulder is going bro...like the pressing and dips.

ddegroff
06-12-2008, 04:15 PM
WOD 080612:

Front Squat: 3-3-3-1-1-1-1-1
115-125-135-145-165-185-195-205(PR)

Box Jumps (18"): 20-20-20

ss w/

Pistols: 10 Alternating Legs, 3 sets

Notes:
Didn't feel like back squats today. Haven't done front squats in a long time. I finally figured out a good grip that doesn't choke the **** out of me or kills my shoulders. Everything above 165 is a PR and 205 was for fun, wanted something above 200. I think I've got 225 in me. This was a glute killer today. I'm gonna be feeling it tomorrow.

Diet:
Eating getting my protein up.

Feedback:
Coke: Yeah its goin well, it's amazing how important posture is.

Coke
06-13-2008, 06:23 AM
Nice stuff with the front squats...fine effort overall dude.

ddegroff
06-13-2008, 02:16 PM
WOD 080613:

Ghetto T-Bar Rows: 3-3-3-1-1-1-1
95-105-115-120-130-140-145

BW Pullups: 15-15-15

ss w/

Arnies: 15-15-15
35-30-30

Notes:
Good workout. I'm likin' this routine. Pullups were done unbroken 'till the last 5 last set.

Diet:
mmm food

Feedback:
Coke: Thanks bro!

Dirk Pitt
06-13-2008, 11:15 PM
you are doing some insane work in here bro. I am going to do some xfit stuff for sure once I get burned out on powerlifting and need a break for a few weeks.

Coke
06-15-2008, 11:13 AM
Fine back training sets along with the arnold presses bro.

Kiaran
06-16-2008, 12:11 PM
Damn, dude. That Front Squat is getting pretty nice! I think I can Front Squat like 185 and then my shoulders start crying, lol. OH Press is definitely improving as well. I thought you were gonna ditch the WODs and move on to something else? Or was it that you were just gonna do WODs that you wanted to and skip the lame ones? Either way, what's the plan for the rest of the year's workouts/goals lookin like, bro?

ddegroff
06-16-2008, 01:42 PM
WOD 080616:

5rds for Time of:

10 35lb DB Cleans
12 Pullups

Time: 16:30

Notes:
Came up with this one on my own. Sucked big time. My forearms gave up on me and killed my pullup numbers. My lungs were burning like crazy.

Diet:
mmmm food...

Feedback:
Dirk:Thanks bro!
Coke: Thanks big guy!
Kiaran: yeah I finally found a good grip that I can really hold the weight for front squats. I am doing metcon on mondays. Last weeks CF WOD fit perfect. Here's my new schedule:
Mon: Metcon
Tues:OFF
Wed: Upper/Push
Thur: Lower
Friday: Upper/Pull
Sat: Lower
Sun: OFF

The plan is to keep the movements varied, reps varied, but follow this basic outline.

Coke
06-18-2008, 06:25 AM
Nice new plan, change the things around here and there to keep things fresh.

ddegroff
06-18-2008, 09:13 AM
WOD 080618:

Pullups: 5-5-5-3-3-3
+25, +25, +25, +30, +35, +35

Dips: 12-12-12
Burpees: 12-12-12
Rowing: 20-20-20

Time: RD1- 2:00 RD2- 2:05 RD3- 2:15

Notes:
Pullups were full hang to chin over the bar, strict (except the last rep on set 5). I held a DB between my feet so I didnt have to mess with a dip belt. Just a note, I do Internal, External, Tea Cup raises for my RC before and after every workout these days.

Diet:
180.5, mmm food. I had seven pieces of pizza yesterday and thats all I had. Yes, sir... LOL

Feedback:
Coke: Thanks big guy!

Dirk Pitt
06-18-2008, 11:03 AM
mmmmmmm, Pizza. Those weighted pullups are sick dude, and burpees too, god I hate burpees, they need to be called pukees.

Coke
06-18-2008, 11:29 AM
Liking them pullups, everything else is cool too bro.

DGabe24
06-19-2008, 12:23 AM
Nice core movements bro. Likin the look of things in here

ddegroff
06-20-2008, 09:41 AM
WOD 080619:

Squats: 5-5-5-3-3-3
255-275-Hamstring cramP!

Bike: To and from work in the afternoon, 1hr total.

WOD 080620:

BB OH Press: 5-5-5-3-3-3
95-105-105-115-115-115

3 RDs of:

DB Push Press 40x12
BW Pullups x12
HS Pushups x12 (feet supported)
Hanging Knee Raises x12

Time: Not timed today.

IR/ER/TC

Notes:
I don't know what happend to squats yesterday. I think I rushed the warm up, plus the expresso I had prior to the workout. Not sure but on the second set of 275 my hammie cramped when I was getting set under the bar. Seemed like a good reason to call it. Turned into a leg cardio day. Either way still fits in the basic outline of this routine (kinda why I planned it this way). Upper workout today made up for it forsure. OHP felt awesome (again). The rounds killed me. I'm working on HS pushups. Finally figured out a good way to get my body into somewhat of the same position.

Diet:
Eating fairly clean ~182 today. Wouldn't mind if this would go up just a bit.

Feedback:
Dirk: Haha yup just the way that day worked out. I like it, pukees, lol. Thanks for stopping by.
Coke: Yeah pullups are finally close to where I want them to be.
DG: Thanks bro! I really like this lay out as well. Lots of freedom, with in structure (if that makes any sense).

Coke
06-20-2008, 09:53 AM
The rounds killed me.

As well they should man, props for staying with 'em.

Kiaran
06-21-2008, 11:15 AM
Ugh, hamstring cramps are nasty. Definitely a good call on callin the workout short after that. Don't wanna push a cramped hamie for sure. OH Press is lookin good too. Just about ready to toss on the plates for that sucker. How'd those HS Pushups feel after all the OH Pressing? :D I can imagine about how it felt, lol. Probably doin everything possible not to eat the ground, right? Espresso before a workout would ruin me. Caffein (the amount in coffees) in general makes me feel weird so I usually avoid it all together, lol.

ddegroff
06-23-2008, 09:46 PM
WOD 080621:

Deads: 5-5-5-3-3-3
275-275-295x1------

Tabatta Squats: 18-16-15-15-15-15-15-19 = 178!

SDHP: 12-12-12
95-95-95

Notes:
Man my low back started winning way early! Called it on the deads. probably poor warmup is to blame. Oh well made it good anyway with the other movements.

Diet:
Mmm food.

WOD 080623:

"FRAN"

21-15-9 of:

95lb Thrusters
BW Pullups

Time: 7:42 (4:58sec PR)


Notes:
I knew my time was bad last time but not that bad. I've learned to pace myself and it really paid off. My forearms were tingling almost numb after this one. One of the other trainers did Fran today for the first time. He did it with 75lb thrusters. He was cussing at me afterward. He did it in 9:11. So I had some motivation.

Diet:
We just got sushi, mmmm.

Feedback:
Coke: Thanks!
Kiaran: Thanks bro! I had my knees on the bench so they weren't true HS pushups. But they were still hard as hell. I need to work on them anyway. I'll hit squats harder this week. I think I need to warm up more, deads on Saturday is proof.

Coke
06-24-2008, 05:50 AM
Way to keep on track with the workout and rounds.

RedSpikeyThing
06-24-2008, 08:43 AM
solid time on Fran! That kind of **** would kill me. Also, do you just go to the gym for 8 minutes?

Kiaran
06-24-2008, 12:44 PM
Damn, dude, you crushed "Fran" on that one. I've said it before and I'll keep saying it too: **** Thrusters, seriously. Just seeing the name "Thrusters" is like a Pavlov's Bell to me, inducing pukie in my mind. "Fran" was the first xFit video I ever watched. Those fools finished it in like 3 minutes or something rediculous. No doubt you were fried on those deads. I'd hit it something like 135x3 warmup, then 185x5, 225x5, 275x5, 295x3, 305x3 and 315x3 if possible. What kind of sushi you like? I'm a salmon guy myself. Also got to mix the soysauce with plenty of wasabi before dipping it as well.

DGabe24
06-24-2008, 06:33 PM
Insane **** man, I've watched Fran videos before and I dunno if I'd survive. Forget tryin to get it in a time like you did :p

ddegroff
06-25-2008, 02:04 PM
WOD 080625:

Pullups: 1-1-1-1-1-1-1
35-40-45-50-55-60-60(PR)

3 RD's of:

Dips - 15reps
Rowing - 30reps
HSPU - 12reps (feet supported)

IR-ER-TC x15-x15

Notes:
Awesome workout. Pullups felt great. For the HSPU I put my toes on a weight bench and walk my hands back till my hips are ~90 and my shoulders are almost directly above my hands. Great practice till the shoulders are strong enough. Next step is balance practice.

Diet:
Eating, ~183 after the workout. right where i want it.

Feedback:
Coke: Thanks bro!
RST: Thanks! I'm a trainer so I'm at the gym all day long. With warmup, RC work it comes out to be around 20mins.
Kiaran: Thanks bro, it was tough work. Yeah I pretty much did that. Two things that killed me were a) sitting on my ass for hours before the workout (normally I'm on my feet all day), and b) haven't deadlifted more than 3reps in a LOOOng time. I just need to remember to prolong the warm up on Saturdays. I like most rolls. I know your live near D-town so my favorite places are Hapa, Johnny Holly's and Japon (same building as my work).
DG: Thanks bro! You'd do better than you think I'm sure.

RedSpikeyThing
06-25-2008, 08:23 PM
Nice pullups


RST: Thanks! I'm a trainer so I'm at the gym all day long. With warmup, RC work it comes out to be around 20mins.


Cool! Must be handy.

Coke
06-26-2008, 05:45 AM
Effort is tight all around dude.

Kiaran
06-26-2008, 07:26 PM
Sounds like you're gettin the hang of those Handstand pushups. What's "IR-ER-TC"?

Dirk Pitt
06-29-2008, 03:17 PM
Man, Fran looks pretty crazy. Nice job with the handstand pushups, those have to be insanely hard. Good PR on those pullups too.

ddegroff
06-30-2008, 08:54 PM
WOD 080630:

"Cindy"

As many rds as possible in 20mins of:

5 Pullups
10 Pushups
15 Squats

Total Rds: 16rds (+5pullup) (RD PR +3)

Notes:
Felt good through out. Push ups are the limiting factor forsure. More tabatta work this week. :evillaugh:

Diet:
eating...

Feedback:
RST: Yeah sometimes it can be a bad thing. But very rarely.
Coke: Thanks!
Kiaran: Yeah my feet are still supported. Balance work is next. IR= Internal Rotation, ER=External Rotation, TC=Tea Cup, all rotator cuff work. I do some before and after usually.
Dirk: Thanks! PR's seem to fall in groups.

Kiaran
06-30-2008, 10:04 PM
Oh, good ol' "Cindy". That one isn't too bad and yeah, the pushups definitely suck after a couple rounds when the chest and arms start cramping up. The worst one I've done in regards to their pushing routines is the one where they feed you Pushups, Dips and Handstand Pushups in a row. It's laughable how difficult they can make some of those.

Coke
07-01-2008, 06:03 AM
Good job with those rounds guy, it would take me a while to even get into that ****, lol.

Dirk Pitt
07-01-2008, 02:16 PM
16 rnds of that in 20 minutes is sick dude! Good job.

ddegroff
07-02-2008, 08:12 PM
WOD 080702:

Deadlift: 5-5-5-5-4
225-275-295-305-315

3 Rds of:

95lb SDHP x15
10 Double Unders
5 Pistols (each leg)

Time:No time.

Notes:
Could have pushed for one more with 315, form diminised. Good workout overall. Switched up the routine a bit. Saturday's just arn't gonna happen. Here's the new-ish plan:

Day 1: MetCon
Day 2: Rest
Day 3: Lower
Day 4: Upper
Day 5: Lower
Day 6: Rest
Day 7: Rest

Diet:
Mmmm food. 181.5, may shed a few more lbs, who knows. Just eating when im hungry.

Feedback:
Kiaran: Yeah I haven't tried that one. No it's not hard. But I want a round a minute!
Coke: Thanks bro, they kick your ass. But thats why I love them.
Dirk: Thanks, I want one rd per minute.