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    Shoulders/Arms Superset: DB Lats with Curls ...

    Shoulders/Arms

    Superset: DB Lats with Curls

    Seated DB Laterals:
    10x10
    10x10
    10x10
    10x10
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    Chest/Back today Superset: DB Flyes w/ Wide...

    Chest/Back today

    Superset:
    DB Flyes w/ Wide Chins

    DB Flyes:
    25x10
    25x10
    25x8
    25x8
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    Thanks guys! Yeah it does definitely help. ...

    Thanks guys! Yeah it does definitely help. While I'm sitting here being a pussy, they are getting shredded. Time to get back into it.

    My routine for now is this:

    A 4 week cycle of volume,...
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    Easing back into it. Actually have some true...

    Easing back into it. Actually have some true friends to lift with for the first time in my life. Getting a bit of motivation back.

    Squats
    135x5
    185x3
    205x3
    ------
    225x3
    225x3
    225x3
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    Yeah I am surprised. It's clear that I have no...

    Yeah I am surprised. It's clear that I have no chest and most of my pressing strengt is anterior delts and triceps. Havent lifted for two weeks due to school but ran today...

    Jogged 2.5 miles,...
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    Racquetball ~50 minutes Close Grip 150x5...

    Racquetball ~50 minutes

    Close Grip
    150x5
    170x5
    190x10

    Squats
    175x6
    195x6
  7. Replies
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    Bike yesterday 2:00 @ lvl 8, +1 per minute for...

    Bike yesterday

    2:00 @ lvl 8, +1 per minute for 5:00, 25:00 and 8.5 miles. HR constantly 150-160.
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    Stationary bike today.. 25:00 - 7.75 miles. ...

    Stationary bike today..

    25:00 - 7.75 miles. HR scaled from 130 to 165. Resistance 8 for the first 15 minutes then +1 every minute until 20:00 then -1 every minute until 25:00. Great sweat!
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    CG and Squats today Racquetball: 45 min ...

    CG and Squats today

    Racquetball: 45 min

    Closegrip Bench
    45x10
    45x10
    65x10
    145x5
    165x5
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    Tabata Rowing today... (20 secs full-on, 10 secs...

    Tabata Rowing today... (20 secs full-on, 10 secs slow)

    Level 7

    Rd 1: 5 min (10 cycles) - 1270 M
    5 min rest
    Rd 2: 4 min (8 cycles) - 970 M
    4 min rest
    Rd 3: 3 min (6 cycles) - 720 M
    3 min...
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    Muscle Clean / Push Press Progressions 5...

    Muscle Clean / Push Press Progressions

    5 rounds of:
    1 MC into 1 PP, 2 MC into 2 PP, 3 MC into 3 PP etc. until cannot complete the progression. Rested 2 minutes in between each set.

    40 KG (88...
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    Agreed man. Issue with me is I wanna be in that...

    Agreed man. Issue with me is I wanna be in that happy medium of strong but looking great too. That's where I think your 3x8-12 set/rep scheme will come in handy. I'll keep it in the higher ranges,...
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    What do you figure, coke? More like a Super...

    What do you figure, coke? More like a Super Squats 20+ rep program? I figure that 3x5+ is a pretty good amount of volume, but I agree when the 3-3-3 and 5-3-1 (without many more extras after the...
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    Starting up 5/3/1 1-2 days a week. 3x5...

    Starting up 5/3/1 1-2 days a week.

    3x5 Closegrip/Squat today using 90% 1RM

    Closegrip
    45x15
    65x10
    135x3

    135x5
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    A few 1 RM's from a couple weeks ago for a class...

    A few 1 RM's from a couple weeks ago for a class I did.

    Flat Bench: 245
    CG Bench: 235
    BB Military: 135
    Weighted pullup: BW+35 lbs
    Weighted dip: BW+40 lbs
    Power snatch: 110
    Full clean: 143...
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    Today: Racquetball: ~40 minutes, 60% 13.2...

    Today:

    Racquetball: ~40 minutes, 60%

    13.2 Open WOD

    AMRAP 10 minutes:
    5x 115 lb BB shoulder to overhead
    10x 115 lb deadlift
    15x 24" box jump
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    Today: Racquetball for about 40 minutes at...

    Today:

    Racquetball for about 40 minutes at like 60% effort...
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    Yesterday: 4 Rounds for time of: 10 20lb DB...

    Yesterday:

    4 Rounds for time of:
    10 20lb DB Thrusters
    5 Chins/Kips
    8 Burpees
    350 M run
    Rest

    Round 1: 0-3:13
  19. Replies
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    Muscle Clean / Push Press Progressions 5...

    Muscle Clean / Push Press Progressions

    5 rounds of:
    1 MC into 1 PP, 2 MC into 2 PP, 3 MC into 3 PP etc. until cannot complete the progression. Rested 3 minutes in between each set.

    40 KG (88...
  20. Replies
    4,572
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    212,332

    Todays workout, CrossFit 13.2 Open WOD ...

    Todays workout,

    CrossFit 13.2 Open WOD

    AMRAP in 10 minutes:
    5x 115 lb BB shoulder to overhead
    10x 115 lb deadlift
    15x 24" box jump

    4 rounds +5 shoulder to overhead's
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