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Thread: Won't Stop, Won't Quit, and Won't EVER Give Up!

  1. #5626
    Who me? Chubrock's Avatar
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    Workout: Random

    Location: CF Wilmington

    Weight: ~185lbs


    Light OH Squatting

    Pushups, Situps

    Run Intervals-

    800m/400m/200m

    Times- 3:16/1:19/:39



    Comments:

    Took it fairly easy. I'm winding down and resting up. I take the NCSHP PT Test Sunday morning, so I need to be on the absolute top of my game. There are 600 applicants for 60 spots.

    Fuck, fight, or hold the light.

  2. #5627
    Who me? Chubrock's Avatar
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    Workout: CGBP (5s)

    Location: CF Wilmington

    Weight: ~180lbs


    50 pushups
    10 pushups
    10 pushups

    40 situps
    10 situps
    10 situps


    CGBP (5s)-

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 5
    155lbs x 5
    175lbs x 7


    1 Arm DB Rows-

    70s x 10/10
    70s x 10/10
    70s x 10/10


    Chins-

    BW x 6
    BW x 6
    BW x 6
    BW x 6


    OH Squat-

    45lbs x 8
    65lbs x 5
    75lbs x 5
    95lbs x 3
    115lbs x 1


    Comments-

    The PT Test went alright. Between the range time and the weather, I got pretty sick. We had to do the run in the standing water and freezing rain that came through Raleigh Sunday afternoon. This is my first workout back.

    Fuck, fight, or hold the light.

  3. #5628
    Who me? Chubrock's Avatar
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    2.5 mile run - 20:18

    25 through 5-

    pushups
    situps
    various abdominal work


    Workout: Squats

    Location: CF Wilmington

    Weight: ~180lbs


    Modified Sumo (raw)-

    45lbs x 8 x 2
    95lbs x 5
    135lbs x 5
    185lbs x 3
    205lbs x 3
    225lbs x 3


    Sumo DLs (raw)-

    135lbs x 5
    225lbs x 3 (hamstring tightened)



    Comments:

    I had to run and PT with the class and by the time I got finished and went over to the gym, I wasn't really feeling anything. I figured I'd squat and just do some light stuff since I haven't really been squatting as of late.

    Fuck, fight, or hold the light.

  4. #5629
    Who me? Chubrock's Avatar
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    Workout: CGBP and Running

    Location: CF Wilmington

    Weight: ~180lbs


    50 pushups
    15 pushups
    5 pushups

    20 GHD Situps
    15 GHD Situps
    10 GHD Situps


    All Out Efforts (Run).
    1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 1 min off, 1 min on

    Distance Covered- a little over 2.25 miles


    CGBP (5-3-1)

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 3
    155lbs x 5
    175lbs x 3
    195lbs x 7


    Chins-

    BW x 6 PA
    BW x 6 PA
    BW x 5 PI
    BW x 5 PI
    BW x 5 PA
    BW x 5 PA


    Ring Dips-

    BW x 5
    BW x 5
    BW x 5


    Band Pull Aparts-

    Blue x 10
    Blue x 10
    Blue x 10

    Stretching



    Comments:

    Pretty good work today overall. The rest periods from the run were filled with a semi slow walk. I actually covered a good bit more distance than I thought I would. The benching went very well, especially considering it was after the run. Easily hit 195 for 7 which isn't too bad since my bodyweight is down about 5-6lbs.

    Fuck, fight, or hold the light.

  5. #5630
    Who me? Chubrock's Avatar
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    Had to get hit with OC spray today. Worst thing EVER. I'm still feeling it and it was almost 4hrs ago.



    Workout: Squat

    Location: CF Wilmington

    Weight: ~180lbs


    Stretching

    Pushups x 50
    Pushups x 10
    Pushups x 8
    Pushups x 2

    GHD Situps x 25
    GHD Situps x 15
    GHD Situps x 10

    GHD Back Extensions x 10


    Squat-

    45lbs x 10
    95lbs x 5 conv
    135lbs x 3 front
    155lbs x 3 front
    185lbs x 5 conv
    205lbs x 5 conv
    205lbs x 5 conv
    205lbs x 5 sumo


    Band Wood Choppers-

    Blue x 6/6
    Blue x 6/6



    Comments:

    Had to rush the squatting. I can tell I haven't been doing much. My squat isn't worth a **** and seems way off base right now. The OC spray kept flairing up since I was sweating so much. Sucked ass.

    Fuck, fight, or hold the light.

  6. #5631
    Who me? Chubrock's Avatar
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    Workout: Helen

    Location: CF Wilmington

    Weight: ~180lbs


    Helen-

    3 Rounds for time:

    400m Run
    21 KB Swings (24kg, completely OH)
    12 Chins


    Time- 9:34



    Comments:

    Not a bad time for me at all. First time doing Helen with the KB OH. It taxed my shoulders pretty heavily.

    Fuck, fight, or hold the light.

  7. #5632
    Who me? Chubrock's Avatar
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    Workout: Random

    Location: CF Wilmington

    Weight: ~180lbs


    Stretching

    50 pushups
    10 pushups
    10 pushups


    Thrusters-

    45lbs x 10
    65lbs x 10
    95lbs x 5
    115lbs x 5
    135lbs x 5


    Weighted GHD Situps-

    25lbs x 10
    25lbs x 10
    25lbs x 10


    800m Run - 3:09
    400m Run - 1:31


    Stretching

    Fuck, fight, or hold the light.

  8. #5633
    Banned KingJustin's Avatar
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    Nice work on Helen. And it looks like your bench is getting stronger.

    p.s. go do jackie. I'm doing it saturday (I do most the metcons 8 days late at my affiliate) and I plan to smoke you.
    Last edited by KingJustin; 03-12-2009 at 01:15 PM.

  9. #5634
    Who me? Chubrock's Avatar
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    Hell, I don't even know what Jackie is haha.

    Fuck, fight, or hold the light.

  10. #5635
    Banned KingJustin's Avatar
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    1000m row,
    50 thrusters, 45 lbs
    30 pull-ups

    and you only have to do it once.

    I like the ones that you can finish under 10 minutes and that don't involve really high reps.

  11. #5636
    Who me? Chubrock's Avatar
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    2.5 mile run - 19:35

    Fuck, fight, or hold the light.

  12. #5637
    Who me? Chubrock's Avatar
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    Workout: CGBP (3s)

    Location: CF Wilmington

    Weight: ~180lbs



    CGBP (3s)-

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 3
    150lbs x 3
    170lbs x 3
    190lbs x 8



    Yates Rows-

    45lbs x 10
    95lbs x 10
    135lbs x 10
    155lbs x 5 OH
    155lbs x 5 OH
    155lbs x 5 OH


    Strict OH Press-

    45lbs x 10
    65lbs x 8
    95lbs x 5
    125lbs x 3
    125lbs x 3
    125lbs x 3


    Chins-

    BW x 5
    BW x 5
    BW +25lbs x 5 OH
    BW +35lbs x 5 OH
    BW +45lbs x 3 UH
    BW x 8 OH


    AMRAP in 5 minutes-

    5 ring dips
    1 rope climb
    5 box jumps (28" box)


    Rounds: 4.5



    Comments:

    The pressing felt pretty damn good today. I think my bench may actually be moving even though my bodyweight is coming down. First time I've been able to do yates rows in quite awhile. Felt good. Strict pressing went decently though my strength has come down a bit. The WOD at the end went alright. I'm terrible at box jumps so that slowed me down quite a bit.

    Fuck, fight, or hold the light.

  13. #5638
    Journalist galileo's Avatar
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    Mmmm, ring dips. I assume you mean Funions, right?

  14. #5639
    Who me? Chubrock's Avatar
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    Funions would be fantastic, but alas I actually mean ring dips on olympic rings.



    Workout: Lower

    Location: CF Wilmington

    Weight: ~180lbs


    Squat (sumo,raw)-

    45lbs x 10 x 2
    95lbs x 8
    135lbs x 5
    185lbs x 5
    205lbs x 3
    225lbs x 3
    245lbs x 3


    Rack Pulls (sumo, below knee)-

    135lbs x 5 OH
    185lbs x 5 OH
    225lbs x 5 OH
    275lbs x 3 OH
    315lbs x 3 Mixed


    GHD Situps-

    BW x 15
    BW +12kg x 8
    BW +12kg x 8
    BW +12kg x 8


    Stretching


    Performance Menu:

    Run-

    1 min on, 90 sec off, 45 sec on, 90 sec off, 30 sec on, 90 sec off, 15 sec on, 90 sec off, 30 sec on, 90 sec off, 45 sec on, 90 sec off, 1 min on.


    Total Distance Covered = 1500m



    Comments:

    Heaviest back squatting I've done in awhile. It was torquing the **** out of my wrists as the bar was warped. I'll have to find a solid bar next time. My lower back wasn't feeling all that great so I stopped pulling at 315. Gotta get back into lifting heavy again.

    Fuck, fight, or hold the light.

  15. #5640
    Who me? Chubrock's Avatar
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    Workout: Randomness

    Location: CF Wilmington

    Weight: ~180lbs


    1 Mile Repeats (work on pacing):

    1 Mile, rest time it took to run mile, 1 Mile

    Times-

    1st Mile- 7:18
    2nd Mile- 7:32


    The goal was a 7:30 pace. I started out much too fast on both miles and had to slow it down. I didn't do a good job judging my pace.


    Random calisthenics.

    Fuck, fight, or hold the light.

  16. #5641
    Who me? Chubrock's Avatar
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    HomeY came down and did another seminar this weekend. I benched with him Friday night. First time in more than 4 months that I've been in my shirt. Worked up to 275 which surprised me. With my dropping BW and my lack of tricep work, I figured I'd be sitting quite a bit lower.

    Fuck, fight, or hold the light.

  17. #5642
    Senior Member Sidior's Avatar
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    Nice to see you still in gear once and awhile. How is homeyield? That ****er never posts anymore.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  18. #5643
    Who me? Chubrock's Avatar
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    This was the first time I've been in any gear since November. At least the first time I can remember. I can't even call myself a powerlifter. At this point I'm trying to hold onto as much strength as possible while dropping weight and getting my run times down quite a bit.

    HomeY is doing good. Started his own gym up. Smashing weight. Stays crazy busy right now.

    Fuck, fight, or hold the light.

  19. #5644
    Who me? Chubrock's Avatar
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    Workout: Upper

    Location: CF Wilmington

    Weight: ~180lbs



    CGBP (5s)-

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 3
    140lbs x 5
    160lbs x 5
    180lbs x 10


    Chins-

    BW x 6 PA
    BW x 6 PA
    BW x 6 PA
    BW +25lbs x 5 PA
    BW +25lbs x 5 PA
    BW +25lbs x 5 PI
    BW +25lbs x 5 PI


    Strict OH Press-

    45lbs x 10 x 2
    95lbs x 5
    115lbs x 3
    125lbs x 3
    130lbs x 4


    1 Arm DB Rows-

    70s x 10/10
    80s x 10/10
    80s x 10/10



    Stretching



    Comments:

    Didn't hit any PRs but I am hitting some pretty decent numbers right now. My pressing seems to actually be going up even though my weight is going down. I wish I could get my squat and DL moving in the same direction, but at this point I'll take what I can get.

    Fuck, fight, or hold the light.

  20. #5645
    Who me? Chubrock's Avatar
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    5 x ~200m fast run/sprint


    00:41/00:37/00:34/00:33/00:34

    Fuck, fight, or hold the light.

  21. #5646
    Who me? Chubrock's Avatar
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    Workout: Lower

    Location: CF Wilmington

    Weight: ~180lbs


    Oly Squat (raw)-

    45lbs x 10
    95lbs x 5
    135lbs x 5
    185lbs x 3
    205lbs x 3
    225lbs x 3
    245lbs x 3


    DE DLs (modified sumo)-

    135lbs x 5
    135lbs x 5
    185lbs x 3
    185lbs x 3
    205lbs x 1
    205lbs x 1
    205lbs x 1
    205lbs x 1


    GHD Situps-

    BW x 12
    BW +12kg x 10
    BW +12kg x 10
    BW +12kg x 10


    Band Wood Choppers-

    Blue x 6/6
    Blue x 6/6



    Also did some grappling tonight as well.



    Comments:

    Because I'm not going to be getting into any gear, I'm moving my stances in. This Oly Stance is much weaker than my sumo stance so hopefully I don't spend forever bringing it up.

    Fuck, fight, or hold the light.

  22. #5647
    Who me? Chubrock's Avatar
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    Took the rest of the week off except for a 2.5 mile run on Sunday.


    35 pushups, 25 situps x 4 throughout the day

    Workout: Upper

    Location: CF Wilmington

    Weight: ~180lbs


    CGBP (5-3-1)-

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 3
    160lbs x 5
    180lbs x 3
    200lbs x 5


    Chins-

    BW x 8 PA
    BW +25lbs x 5 PA
    BW +25lbs x 5 PA
    BW +25lbs x 5 PI
    BW +25lbs x 5 PI
    BW x 8 PI
    BW x 5 PI
    BW x 5 PI


    Dips-

    BW x 10
    BW x 10
    BW +25lbs x 8
    BW +25lbs x 8


    Face Pulls-

    Green x 10
    Green x 10
    Green x 10


    Stretching


    Comments:

    I wasn't really feeling the pressing all that much. With that said, I still put in a pretty decent effort. The pushups may have had something to do with how I felt but I doubt it.



    Crossfit Endurance Run-

    5 min on, 5 min off, 4 min on, 4 min off, 3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off

    Total Distance Covered During Running Portion: 3450m

    Average Mile Pace: 6:57/mile


    Comments:

    Decent running today. I tightened up a fair bit during the middle four minute round which slowed me down a bit. Probably in the next two weeks I'll run a mile and a half for time to see where I stand at.

    Fuck, fight, or hold the light.

  23. #5648
    Who me? Chubrock's Avatar
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    Pushups and Situps/Flutter Kicks throughout day


    Workout: Lower

    Location: CF Wilmington

    Weight: ~180lbs


    Oly Squat (raw)-

    45lbs x 5 x 2
    95lbs x 5
    135lbs x 3
    185lbs x 3
    205lbs x 1
    245lbs x 1
    265lbs x 1
    275lbs x 1


    DLs (modified sumo)-

    135lbs x 5
    135lbs x 5
    185lbs x 3
    205lbs x 3
    205lbs x 3
    205lbs x 3


    GHD Situps-

    BW +12kg x 10
    BW +12kg x 10
    BW +12kg x 10


    Band Woodchoppers-

    Blue x 6/6
    Blue x 6/6


    Stretching



    Comments:

    Decent squatting. Fairly happy considering my Oly Stance has always been weak for me. Because I won't be getting into any gear for awhile, I'm bringing all my stances in to a more athletic footing. Still having to get used to moving it in. I feel like I'm out of sync a bit but I'll fix that shortly.

    Fuck, fight, or hold the light.

  24. #5649
    Senior Member cphafner's Avatar
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    good sessions. What's with the dropping weight?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

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    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

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  25. #5650
    Who me? Chubrock's Avatar
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    Gotta drop some weight so I can get faster. The NCSHP Academy is known for being extremely tough. IF I get in, I've got to be a much better runner than I am now.




    Workout: CF WOD

    Location: CF Wilmington

    Weight: ~180lbs


    WOD: For time...

    400m run
    50 kb swings (16kg)
    9 Chins
    9 Ring Dips
    800m run
    75 kb swings (16kg)
    15 Chins
    15 Ring Dips
    400m run
    50 kb swings
    9 Chins
    9 Ring Dips


    Time- 19:30


    Comments:

    Pretty tough little WOD. The KB Swings were completely OH and started to really suck after awhile.

    Fuck, fight, or hold the light.

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