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View Full Version : journey to dropping 20lbs using crossfit/strength training



Hartzell84
10-19-2011, 12:49 PM
MONDAY 10/17/11

Flat Bench
5x3 at 225lbs

Smith machine shoulder press (rest pause)
185lbs for 15 Total reps

Dead hang pullups
3x7, next time ill go for 5x5

Dips
3x10 bodyweight

Crossfit
5 Rounds for Time
Deadlift at 245lbs for 5 reps each
Burpee x 10 reps

TIME 7:30

This was the first time i did flat bench since dropping 20lbs, i only use to do incling and decline. Im very upset that i could only do 225lb for 3 reps i could prolly do it for 5 reps of 3sets, will try next week

StLRPh
10-19-2011, 01:01 PM
nice work, what programming are you going to be following?

thecityalive
10-19-2011, 01:13 PM
Curious as to how much you weigh currently.

Hartzell84
10-19-2011, 05:32 PM
Curious as to how much you weigh currently.

I weight roughly around 195lb at 5foot3. 8 months ago i was like 217 and wasnt serious about dieting

Hartzell84
10-19-2011, 05:33 PM
nice work, what programming are you going to be following?

I made my own plan up, Heavy lifting and little crossfit at the end of each workout

Hartzell84
10-19-2011, 05:37 PM
Wednesday 10/19/11

Hack squat
1x8 3pps 1x20 2pps

Leg curls (rest pause)
28 total reps at 100lbs

calves on hack (rest pause)
21 total reps 1pps

Machine preacher curls (restpause)
24 total reps at 85lbs

Hammer curls Db
1x25 at 25lbs

CROSSFIT
21-15-9 for Time

Knee high box jumps
Air squats

Time 2:45

100 knee high step ups

Hartzell84
10-23-2011, 02:42 PM
Monday 10/21/11

Incline smith press (rest pause)
22 total reps @ 195lbs

T-bar row
1x12@2pps+35lbs. 1x8@3pps+10lbs

Neutral floor press db (restpause)
25 Total reps @ 60lbs

Face pulls
2x20 @ 30lbs

CROSSFIT
Fran
21/15/9

Thrusters and pull ups

Time roughly 10min


Today cross fit was pretty hard, there is nothing like fran, I'm pretty sure my time will go down

Hartzell84
10-24-2011, 03:38 PM
Monday 10/24/11

Squat
1x5@225 1x5@275 1x5@315 1x6@365

Leg curls (rest pause)
120lbs for 22 total reps

Calfs on hack
1x20 50lbs

BB curls (restpause)
90lbs for 21 total reps

Rope hammer
1x20@30lbs

CROSSFIT
Box jumps
Air square
21/15/9

Time 2:30

Today the square felt really good, next squat day I'm gonna work for my 1rep max, hopefully get 405

Hartzell84
10-31-2011, 03:30 PM
10/25/11

Incline bench
3x5&190lb 1x5@200lb 1x2@225lb

Machine shoulder neutral press (rest pause)
110lbs for 18 total reps

Dead lift
255lbx5 275x5 315x5 405x1

Pushdowns
5lbx80 reps

CROSSFIT
5 pull ups/10 push ups/15 squats
10rounds

Hartzell84
10-31-2011, 03:35 PM
10/31/11

Flat bench
3x3 @ 225lbs. 2x3 @ 230lbs

Smith shoulder press (rest pause)
185lbs for 15 total reps

Pull ups neutral grip
3x8

Over head ext cable
3x10@ 57.5lbs

CROSSFIT
Rack pulls @225lbs

Burpees x 5

For 5 rounds

Hartzell84
11-02-2011, 01:55 PM
Wednesday 11/2/11

Hack squat
1x8 @ 3pps 1x20 @ 2pps

Seated leg curls (rest pause)
110lbs for 27 total reps

Hack squat Calves
1x20 @ 100lbs

Animals Curls (rest pause)
66lbs for 25 Total reps

Reverse Curls
1x20 @ 50lbs

CROSSFIT
3 rounds

Overhead squat 3x10 @ 95lbs
250 meter run

Hartzell84
11-04-2011, 05:27 PM
Friday 11/4/11

Crossfit lynne
5 rounda of max reps of bench and pullups
RD 1 195lbs x12 pullups 12
RD 2 195lbs x9 pullups 12
RD 3 195lbs x8 pullups 11
RD 4 195lbs x7 pullups 11
RD 5 195lbs x7 pullups 10

Tbar row
1x8 @ 2pps+35lbs 1x12 @ 3pps+15lbs

Db shoulder press
3x5 @ 70lbs

Triceps felt burnt so i decided not to do any more exercises