I'm gonna win so don't bother.
You're too hard on yourself Jed. Drunkenness and boning chicks is the status quo at this point in your life. :)
More workouts....c'mon man!
Alright, gettin re-motivated and got back into it this morning...
Pussy Variation Circuit : Kip Chins -> Pushups -> Crunches 5/10/15
Kip Chins - Chalk
6 x 5
(Start Jump Chins)
4 x 5
10 x 10
10 x 15
10 rounds - 15:01
Full Clean (KG) - OLY Shoes/Chalk
Clean & Jerk
Worked in the new gym today. Felt pretty good to get back into some old movements with the cleans and jerks. After 4 sets of that bullshit my heart was about to explode. I can't believe I used to C&J 106 KG (which isn't impressive). Elbow felt fine which was a surprise but I won't complain. Roughed up my shins on the clean pulls which is great - getting a little bit of that old feeling back.
Need to work on my kipping chin movement I think. I can barely get to mid-face and I need to get chin over bar. Jump chins work well though and I can get my chin over... Whoever is wondering, kipping for me is from dead hang and with a kip. Jumping chins are from a box where I can jump up for assistance/momentum for the positive then do the negative to a dead hang. Either way got some solid movements in and it felt good.
Pushups felt strong and crunches were fine. I feel like my pushup strength is pretty good for being out of the game for so long. I honestly think Tae Kwon Do has kept me... dare I say... *puke*... "hard" or "toned" :rolleyes: It's the only explanation for my body being 190+ and still pretty low BF after all this time of not lifting. Either way I'm lookin forward to getting my BW strength up and being able to smash out some chins again like the old days.
Kipping can be frustrating to learn. There's a few ways to kip too, which just makes it worse. I would try to explain it but it wouldn't help..lol
Good circuit, bro. Kipping pullups ruined my regular pullup the summer I did xFit. Like I went back to regular pullups and was so weak after only doing kips. Guess I missed the point of them. How does your back and elbow feel with cleans and jerks? Olympic lifts are crazy lifts for crazy people, you know?
Yeah MREL I will just have to ask one of the dudes to teach me or watch some vids. I might just consider doing full chins at lower reps. Keph - interesting, that kind of turns me off from kipping if it's gonna ruin my full chins... Maybe will just do sets of like 2 full ones, then progress to 3, 4, 5 etc when possible. Back and elbow felt good, no issues. Granted it was 40 kg though. I am able to 'lock out' my jerk without hyperextending my left elbow which helps keep the pain low. OLY lifts are pretty insane and I can be a little nuts bruh, lolz.
Moderate ... 40 min
Intense for about 30 mins total
1.5 miles @ 12:35 ...
Not too happy with my run time but I haven't ran in a week so that's what I get. Wanted to hit a 2 mile PR and was on pace for 17:00 but just broke down mentally and decided to finish a 1.5. Plus it was after I sweat and busted balls in TKD.
How long you been in TKD man? Looks like you really enjoy it. I wouldn't worry about that run. It's like everything else, up and down. In a few more runs I bet you get another PR.
Been doing TKD for probably 10 or so months now. I do enjoy it, it's good exercise and my instructor is the highest ranking non-Asian instructor in the U S of A.
Played some football with my buddy today, just ran around for about an hour and caught/threw the ball. Definitely worked up a sweat.
I don't think Kip's are gonna ruin your dead hangs if you don't completely stop doing dead gangs. Just do a few after your workout once a week and you should be fine.
Circuit : Full Chins > DB Press > Deadlift Conv
7 sets of 3
40 lb. DB Flat Press
10 sets of 8
155 lb. Conv. Deadlift
10 sets of 5
Time: 19:55 - BPM: 174
Into a 1.5 Mile Run - Pavement @ 13:10
Think I may just stick with dead hang/full rep chins for now. After today's workout I found I was able to get a surprising amount of volume in with them. This was a pretty sweet workout, definitely got a sweat worked up after about 5 sets. Did a little bit of cheating movements on maybe 3 or 4 of the chin reps but all around they were pretty clean and I am surprised at how many I was able to do. Strength is coming back. Felt pretty great to get some deadlift in after probably 8-10 months as well, even if it's silly weight. The 1.5 miler afterwards was brutal after those deadlifts but I finished it... I almost quit halfway through.
Nice workout, bro. That shit looks like it would make me puke. Deadlifts mixed in to any circuit is fucking Doom. Did you join the xFit gym?
Yeah I joined the gym. I am only hitting it like once a week to start because last week C&J killed my CNS and now Deads have me fried as well. Not to mention I am feeling some of that old irritation pop back up in my back only after two workouts so I have to be careful with that too.
Here's some snappys of the new gym...
Been thinking of some goals lately. Lifting goals are a little hairy because you never know what's gonna happen with my back and elbow but I am throwing them out there anyways. There's a good chance my elbow is just back to normal (how it used to be) which means I may be able to start some heavy tricep shit like bench.
Short Term - By Jan 1st 2013 - BW : 190
Full ROM Palms Out Chins - 1 set of 12
Deadlift - 315 x1
Squat - 225 x5
C&J - 165 x1
1 Mile - 6:30
1.5 Mile - 11:00 (7:20 pace)
5k (3.11 Miles) - 28:00 (9:00 pace)
Long Term - By June 1 2013 - BW : 200
Full ROM Palms Out Chins - 1 set of 25 and 100 in 20 minutes (100 chin challenge!)
5 Muscle-ups (rest in between)
Deadlift - 405 x1 (PR)
Squat - 315 x1
C&J - 225 x1
1 Mile - 5:45
5k (3.11 Mile) - 23:00 (7:25 Pace)
Some of these are a bit extreme, like 5:45 mile, the chins or a 405x1 deadlift, but I gotta set em high. I feel like I might have to eventually choose to either meet my cardio goals or strength goals down the road, but for now I will try to hit em both!
Here's to starting all over once again... :smoke:
Hell yeah! I like the goals and motivation in here bro. You can smash those goals, just pace yourself. Train your weaknesses around the lifts, not just the lifts themselves. Make sense? I have started all over again many times, but you never are REALLY starting over. Welcome to your prime, bro. SFW!
Liking the new gym, easy to see why you drove right in and went for it. Good luck with everything, should be a good phase for you despite any body strains that may arise.
That gym looks pretty badass.
Nice gym! Looks pretty fancy. Mine is a little more "no-frills"..LOL. We pretty much have all the same stuff though.
If you learn to Kip, that chin goal will be surprisingly easy. I think I've gotten 100 in 8-9 minutes. 15,15,10, then 4s 3s and 2s. It's a lot of strategy, but not that hard once you can get about 20 in a row.
Keph - Thanks for the words dude. Yeah I know what you mean. Problem is with my limited time w/ school n working these days I may not have much time to hit the gym and work on those extras. We will see though.
Coke - All these years and you're still backing me up brother. Hope to make ya proud. Thanks a million!
Vain, Pat, Rick - Yeah the gym is pretty legit for sure. Rick, I don't want to kip though I've decided.