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

  1. #6276
    Who me? Chubrock's Avatar
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    Workout:

    Location: CFW

    Weight: ~170lbs



    Bench -

    45lbs x 10 x 2
    95lbs x 10 x 2
    135lbs x 8
    155lbs x 6
    185lbs x 6
    185lbs x 6
    185lbs x 6
    185lbs x 6
    185lbs x 6


    One Arm DB Rows -

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


    Ring Dips -

    BW x 12
    BW x 12
    BW x 12


    Wide Grip Dead Hang Chins -

    BW x 6
    BW x 6
    BW x 6



    Comments:

    Pretty good workout.

    Fuck, fight, or hold the light.

  2. #6277
    Who me? Chubrock's Avatar
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    Just hit the gym for a little warmup and mobility work.

    10 Minute Row - 2525m

    KB Swings (32kg x 10 x 5)

    Foam Rolling, Mobility

    Fuck, fight, or hold the light.

  3. #6278
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    nice balanced workout chubz
    2000 or bust

  4. #6279
    Who me? Chubrock's Avatar
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    Thanks Stump. Nothing impressive in the least bit, but it all serves a purpose.


    Workout:

    Location: CFW

    Weight: ~172lbs


    Strict Press-

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 8
    105lbs x 8
    115lbs x 8
    125lbs x 4


    Dead Hang Chins (2-3 sec pause at btm) -

    BW x 12
    BW x 10
    BW x 10
    BW x 10 UH
    BW x 15 (kipping)


    Push Press -

    135lbs x 5
    135lbs x 5
    155lbs x 4


    Band Pull Aparts x 3 sets


    Pre Workout -

    1.5 Mile Course - 10:09 (:26 improvement)

    Foam Rolling, Mobility



    Comments:

    Nothing spectacular. I think the faster pace run drained me just a bit for the pressing. Certainly not happy with the numbers today but it was a good effort overall.

    Fuck, fight, or hold the light.

  5. #6280
    Who me? Chubrock's Avatar
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    CF WOD -

    AMRAP in 8 minutes -

    12 Box Jumps (24")
    8 Hand Release Pushups
    4 Power Clean and Jerk


    Rounds -

    5 + 6 box jumps


    Comments:

    May start adding in a WOD here and there. Not half bad considering I can't remember the last time I did a box jump.

    Fuck, fight, or hold the light.

  6. #6281
    Who me? Chubrock's Avatar
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    Workout

    Location: CFW

    Weight: ~171lbs


    KB Swings -

    32kg x 10 x 5


    Conv RDLs -

    135lbs x 10
    185lbs x 10
    185lbs x 10
    185lbs x 10
    185lbs x 10


    Planks -

    90 secs
    75 secs
    90 secs
    75 secs




    Foam Rolling, Stretching, Mobility,



    Comments:

    Tweaked my back again. This is starting to get dumb.

    Fuck, fight, or hold the light.

  7. #6282
    Who me? Chubrock's Avatar
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    First workout back.


    Pre Workout -

    original 1.5 mile course - 9:58 (11 sec improvement)

    new course - 10:38


    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 8
    105lbs x 8
    115lbs x 5
    125lbs x 3
    125lbs x 4


    Band Pull Aparts (superset with presses) -

    mini x 10 x 5 sets


    Chins -

    BW x 10 strict
    BW x 10 strict
    BW x 10 strict
    BW x 20 (kip)


    Dips -

    BW x 15
    BW x 15
    BW x 15
    BW x 15



    Comments:

    Apparently my original course was more like 1.4 and not 1.5 miles. Had to fix that.

    Fuck, fight, or hold the light.

  8. #6283
    Who me? Chubrock's Avatar
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    Had a couple of workouts this past week. Had another tournament in SC on Sunday. Made it into the semis but couldn't make it out.


    Workout: Upper

    Location: CFW

    Weight: ~171lbs


    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 8
    105lbs x 8
    115lbs x 5
    125lbs x 5


    Dead Hang Chins (2-3 sec pause at btm between reps) -

    BW x 10
    BW x 10
    BW x 10
    BW x 20 (kipping)


    Wide Grip Dips -

    BW x 15
    BW x 15
    BW x 15
    BW x 20


    Band Pull Aparts -

    Minis x 15 x 4



    Comments:

    Pretty good workout. Nothing special. A bit tired from the weekend but still a decent workout.

    Fuck, fight, or hold the light.

  9. #6284
    Who me? Chubrock's Avatar
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    Old 2.5 Mile Course - 18:31 (9 sec improvement)

    Fuck, fight, or hold the light.

  10. #6285
    Who me? Chubrock's Avatar
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    Workout: Lower 1

    Location: CFW

    Weight: ~172lbs



    Front Squat -

    45lbs x 8 x 2
    95lbs x 8 x 2
    135lbs x 8 x 2
    155lbs x 5
    175lbs x 5
    185lbs x 5


    GHD Back Extensions -

    BW +25lbs x 15
    BW +25lbs x 15
    BW +25lbs x 15
    BW +25lbs x 15


    Floor Situps -

    BW x 20 x 5


    Foam Rolling, Mobility, Stretching



    Comments:

    Not bad front squatting. Been awhile since I hit the lift.

    Fuck, fight, or hold the light.

  11. #6286
    Who me? Chubrock's Avatar
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    Pre Workout -

    Old Course - 9:58

    New Course - 10:35



    Workout: Upper 2

    Location: CFW

    Weight: ~172lbs


    Bench -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 5
    155lbs x 5
    185lbs x 6
    195lbs x 6
    205lbs x 6
    215lbs x 4


    Dead Hang Chins (2-3sec pause at bottom) -

    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +35lbs x 5
    BW +35lbs x 5
    BW +35lbs x 5


    Wide Grip Dips -

    BW x 20
    BW x 20


    Band Pull Aparts-

    Mini x 10 x 2



    Comments:

    Pretty decent workout. My quads and hamstrings were tight from the front squatting the other day. Felt like I was moving faster that I was. The pressing went well. First time I've hit 215 lately. Hopefully eventually work up to 225 for 8 or so in the next couple of months.

    Fuck, fight, or hold the light.

  12. #6287
    Who me? Chubrock's Avatar
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    Workout: Upper 1

    Location: CFW

    Weight: ~172lbs


    Pre workout -

    1.5 mile run

    old course - 9:52 (6 sec PR)
    new course - 10:30 (2 sec PR)


    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 8
    105lbs x 8
    115lbs x 5
    125lbs x 6 (+1 rep)
    130lbs x 4 (+5lbs)


    Dead Hang Chins (2-3 sec pause at btm) -

    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10


    Wide Grip Dips -

    BW x 20
    BW x 20
    BW x 20


    Band Pull Aparts-

    Mini x 12
    Mini x 12
    Mini x 15



    Comments:

    Really good workout for me. My gains on the runs are starting to slow. I may give myself a few days off from the running before getting back to it. The pressing felt great today. Overall good stuff.

    Fuck, fight, or hold the light.

  13. #6288
    Who me? Chubrock's Avatar
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    Workout: Lower 1

    Location: CFW

    Weight: 174lbs



    Front Squat -

    45lbs x 8 x 2
    95lbs x 8 x 2
    135lbs x 5
    155lbs x 5
    175lbs x 5
    185lbs x 8 (+3 reps)


    Conv RDLs -

    95lbs x 15
    95lbs x 15
    95lbs x 15
    95lbs x 15


    Core Work x 100 reps


    Stretching, Foam Rolling, Mobility




    Comments:

    Pretty good workout. The gym has started utilizing the BioSignature Method. Being that I teach some firearms classes for another business run out of the gym, I was able to get the initial assessment done for free. Ended up at 10.8% BF. Not too bad and a bit lower than what I had expected. I'm holding some loose skin on my abdominal area which can cause a difference in appearance versus my actual percentage. I was told that my estrogen levels are a bit high with relation to amount produced versus the amount my body rids itself of. I was also told that this is usually seen in those individuals who typically utilize heavy workouts (percentage wise). Also found out that I have pretty good insulin sensitivity. Was recommended that I up my fish oil intake to 10g per day, as well as a gram of zinc and 2g of magnesium for 3 weeks and see how things end up. Out of curiosity I'll probably follow the guidelines and see what happens.
    Last edited by Chubrock; 03-14-2012 at 09:38 PM.

    Fuck, fight, or hold the light.

  14. #6289
    Who me? Chubrock's Avatar
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    Workout: Upper 2

    Location: CFW

    Weight: 174lbs



    Bench -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 5
    155lbs x 5
    185lbs x 5
    205lbs x 4
    225lbs x 4 (+10lbs)
    205lbs x 4
    185lbs x 10


    Dead Hang Chins (2-3sec btw reps, at btm) -

    BW x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +35lbs x 5
    BW +35lbs x 5
    BW +45lbs x 5
    BW x 5


    Dips -

    BW x 20 x 2


    Band Pull Aparts -

    Minis x 10 x 3


    Comments:

    Great pressing today. Small goal is 225 for 8. Larger goal is 275 raw at about the same BW I am now w/ a 185lbs strict press. Feeling good.

    Fuck, fight, or hold the light.

  15. #6290
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    Your hunch is right. Coughs are symptoms that may be caused by other factors (post-nasal drip, medication, etc.) besides the lungs. Given that yours has persisted for so many months, it is extremely important to find the source: It may be masking another condition (heart, sinus, gastro-esophageal reflux) that is impacting the quality of your life. Fortunately, the underlying cause can often be found and successfully treated.Coughing is one of the most common reasons why Americans visit their health care providers. While occasional coughing helps the lungs clear out particles or other substances that can lead to infection, persistent coughing can lead to side effects such as painful spasms, fatigue, hoarseness, or even urine leakage. Needless to say, this problem can be embarrassing as well as life-altering.

  16. #6291
    Who me? Chubrock's Avatar
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    Yea. Uhhh. No?



    Had another lower session last week. Mainly isometric work with 60 reps of GHDs and 60 reps of very light seated GMs. Good bit of foam rolling, stretching and mobility work as well.




    Workout: Upper 1

    Location: Hometown Gym

    Weight: 174lbs



    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 8 x 2
    95lbs x 5
    115lbs x 4
    125lbs x 3
    130lbs x 4
    125lbs x 3
    115lbs x 4
    95lbs x 8



    Pulldowns (pulled down to sternum) -

    100lbs x 10
    110lbs x 8
    120lbs x 6
    130lbs x 6
    140lbs x 6
    150lbs x 6
    140lbs x 6
    130lbs x 6
    120lbs x 6



    Dips -

    BW x 100 (done sets of 10 every minute on minute)


    One Arm DB Rows -

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


    Chins -

    BW x 10, 6


    Bicep and Shoulder Couplet




    Comments:

    Pretty good workout today. The pressing wasn't a PR but I typically don't fair very well at the home town gym, so I'll definitely take hitting the same numbers as last week. Other than that, nothing particularly impressive but solid work.

    Fuck, fight, or hold the light.

  17. #6292
    Senior Member cphafner's Avatar
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    We have similar bench goals. Good efforts going on.
    My Journal
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  18. #6293
    Who me? Chubrock's Avatar
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    I appreciate it CP.


    My most recent range outing. Yes I know I'm pasty white.

    Video

    Fuck, fight, or hold the light.

  19. #6294
    Who me? Chubrock's Avatar
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    Going to start monitoring my sleep patterns to see what portion of time leaves me feeling most rested on a scale of 1 - 10.


    Last night -

    6.5hr mark got up to take a piss - 7.
    8.5hr actually got up - 5.

    Comments:

    I started this because I think my average time for a full sleep cycle has slowly changed since I began shift work nearly 3 years ago. I keep approx the same wake up times if I'm working day shift or night shift. On day shift I'll be up at either 530 or 630 depending on which shift I have. When I work night shift I typically don't get off until anywhere between 3-6a and try to wake at around 8-9a. I've noticed that on my days off in which I lay around in bed beyond 7hrs hours, I feel worse than I do if I only get 4hrs of sleep. I think my body starts another sleep cycle which I interrupt when I sleep so damn much.

    Fuck, fight, or hold the light.

  20. #6295
    Who me? Chubrock's Avatar
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    Workout: Lower 1

    Location: CFW

    Weight: 174lbs


    Front Squat -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 5
    155lbs x 5
    175lbs x 5
    195lbs x 5 (+10lbs)


    Conv RDLs -

    115lbs x 12
    115lbs x 12
    115lbs x 12
    115lbs x 12


    Glute Bridges -

    BW x 10
    BW x 10


    Torso Work x 70 reps


    Foam Rolling, Stretching, Mobility Work



    Comments:

    I really need to get better at front squatting. I'm terrible.

    Fuck, fight, or hold the light.

  21. #6296
    Who me? Chubrock's Avatar
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    Workout: Upper 2

    Location: CFW

    Weight: 174lbs



    Bench -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 5
    155lbs x 5
    185lbs x 5
    205lbs x 4
    225lbs x 5 (+1 rep)
    205lbs x 4
    185lbs x 10


    Dead Hang Chins (2-3sec pause at btm) -

    BW x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +35lbs x 5
    BW +35lbs x 5
    BW +45lbs x 5
    BW +45lbs x 5


    Wide Grip Dips -

    BW x 20
    BW x 20
    BW x 20


    Band Pull Aparts -

    Minis x 20
    Minis x 20



    Mile Run - 7:10 (WTF?)



    Comments:

    The pressing went pretty well, as did the chinups. The run was terrible. As soon as I got into it I was almost instantly nauseous. I've had a total of 300cal in the last 12hrs. Felt like absolute trash. Not acceptable in the least bit though. With the fucking flu I should be able to run a sub 7min mile.

    Fuck, fight, or hold the light.

  22. #6297
    Who me? Chubrock's Avatar
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    Had a lower workout last week that amounted to a lot of static work and core work.





    Workout: Upper 1

    Location: CFW

    Weight: 174lbs


    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 5
    115lbs x 5
    125lbs x 4
    135lbs x 5 (+5lbs and 1 rep)
    125lbs x 4
    115lbs x 5


    Dead Hang Chins (2-3sec at btm between reps) -

    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10


    Wide Grip Dips -

    BW x 20
    BW x 20
    BW x 20


    Band Pull Aparts -

    Minis x 15
    Minis x 15 (tore the band in half on this set)



    50m sprints (every minute on the minute) x 10 minutes



    Comments:

    Pretty good workout for me today. The pressing went well. Making strides, slowly but surely.

    Fuck, fight, or hold the light.

  23. #6298
    Who me? Chubrock's Avatar
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    Workout: Abbreviated Lower 1

    Location: CFW

    Weight: 174lbs



    Front Squat -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 5
    155lbs x 5
    175lbs x 5
    185lbs x 4
    195lbs x 3
    205lbs x 3 (+10lbs)


    GHD Situps -

    BW x 15
    BW x 10
    BW x 15


    Stretching, Foam Rolling, Mobility


    Comments:

    Making improvement on front squat, but had to cut the session short. Got work.

    Fuck, fight, or hold the light.

  24. #6299
    Who me? Chubrock's Avatar
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    Workout: Upper 2

    Location: CFW

    Weight: 171lbs



    Bench -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 5
    155lbs x 5
    185lbs x 5
    205lbs x 4
    225lbs x 4
    205lbs x 4
    185lbs x 11 (+1 rep)


    One Arm DB Rows -

    70s x 10/10
    70s x 10/10
    85s x 10/10
    85s x 10/10
    85s x 10/10


    Dips -

    BW x 20
    BW +25lbs x 12
    BW +32lbs x 10
    BW +32lbs x 7
    BW x 16


    Dead Hang Chins (2-3 sec at btm) -

    BW x 10
    BW x 10
    BW x 10



    Foam Rolling, Mobility



    Comments:

    Not really the pressing session I wanted. 225 was a bit heavier than last week. Didn't feel like I had the heavy work in me for whatever reason. Got pissed so I went ahead and hit 185 for an extra rep. Shooting to hit 225 for 12 by May.

    Fuck, fight, or hold the light.

  25. #6300
    Who me? Chubrock's Avatar
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    Had a tournament on Sunday. About 12hrs in the sun running and diving. Got home after a 4hrs drive about 11p and then had to turn around and get up at 530 for training. I'm tired.




    Workout: Upper 1

    Location: CFW

    Weight: 171lbs



    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 5
    115lbs x 5
    125lbs x 4
    135lbs x 3
    140lbs x 1 (missed on 2nd, almost passed out)
    135lbs x 3
    125lbs x 4
    115lbs x 9


    Dead Hang Chins (2-3 pause at bottom) -

    BW x 10 C2B
    BW x 10
    BW x 10
    BW x 10
    BW x 20 kipping


    Dips -

    BW x 15 rings
    BW x 20 WG
    BW x 20 WG


    Slow Muscle Snatch -

    45lbs x 8
    45lbs x 8
    45lbs x 10


    DB Row -

    60s x 15/15


    Bicep Work x 2 sets



    Comments:

    Didn't hit the pressing numbers I wanted but still had a good workout. Maybe all day at the field with little food took more out of me than I thought, or maybe I'm just a pussy. Have to get better.

    Fuck, fight, or hold the light.

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