6 / 23
squats
225 x 1 x 10
315 x 5 x 5
365 x 2 x 3
385 x 1 x 2
step ups
5 x 30
box jumps
5 x 30
20 mins on the elliptical machine
Printable View
6 / 23
squats
225 x 1 x 10
315 x 5 x 5
365 x 2 x 3
385 x 1 x 2
step ups
5 x 30
box jumps
5 x 30
20 mins on the elliptical machine
sigh, been too busy too blog. Things are going well though, my bench is still above 300, so I am content. I finally have enough shoulder flexibility to do overhead squats with 135 - but I can only do 1. Nothing new or impressive on my other lifts, but nothing is declining. Oh, I've gotten my dumbell curl up to 60. I still do 55s though. I recently got asked to get certified to teach zumba. Shut up. :p
Okay, I'm gonna have to get back to writing my sh!t down. Anyway, today I did pulls:
cleans
dummy curls
shrugs
one arm barbell shrugs
bent lateral raises
barbell row
I didn't have time for pullups - I'll get them tomorrow.
wow i drank a lot last night. i'm still a good ways behind you, but the point stands.
LOL, you are NOT gonna catch me, even though it would be awesome if you did. All this d@mn zumba has me losing weight like a madman, but I've recently undertook a goal of gaining it back. Right now, I am about 214, which is the lightest I have been in years. My squat hasn't changed, nor has my dead, but my bench has suffered - that always seems to be the only thing I lose. I'm upping my calorie intake to 3400 per day, which according to my metabolism test should be enough to put on 1/2 lb per week. I don't wanna gain too much, but as long as I can stay lean, I want to get back to 230.
Push night tonight
dumbell military press
50 x 5 x 5
bench press
135 x 1 x 10
225 x 7 x 5
tricep press down
70 x 1 x 8
90 x 4 x 8
dips
4 x 10
zumba - 2hrs.
About a month ago, one of the gyms I teach zumba at approached me about a cardio kickboxing class. I said no. They understood that I hate cardio kick formats and told me I could be creative and deviate from that mold, so I agreed. my fight clinic class is basically a mix of basic punching and kicking and circuit training.
The first part of class I teach strikes and let them work them on bags and pads.
The last part of class we do whatever evil I feel like putting them through in a circuit fashion - burpees, medicine ball swings (they don't have kettlebells, but they have medicine balls with a handle), jumping rope, mountain climbers, box jumps, etc. we cool down with light shadow boxing and stretching. One of the ladies in the class said that according to her heart rate monitor, she burned about 855 calories, so they are loving it.
Since then another gym has approached me about having a muay thai class - but they are also considering putting a zumba class in its place. I am keeping my fingers crossed for the thai class.
EDIT: I found a pull up program that I have started also. It should have me doing about 30 consecutive pullups within 9 months.
http://webpages.charter.net/bert/reconron.html
30 pull-ups?
Nice.
I have varied my pull up regime, I do dead hang pull ups and I do ring pull ups and those are a ***** !
I do gi pull ups ( where you tie a gi and then grip it and pull yourself up that way) and I do finger tip pull-ups ( from when I use to rock and wall climb).
Good wholesome fun !
awesome, this old thread was lying around somewhere. Time to start it back. Didn't do a whole lot today - nothing intense, anyway.
forms - 45 mins
bench press
130 x 1 x 10
150 x 1 x 10
170 x 1 x 10
190 x 1 x 10
220 x 1 x 8
250 x 5 x 5
machine flyes
120 x 5 x 10
dips
2 x 10
taught a zumba class this morning.
'forms'
'taught a zumba class'
did the earth just tilt on it's axis??? ; )
good to see you back.
6/26/10
forms. ran through them a few times quickly, but then did them slowly, It's been so long since I've done them that I don't extend into my stances any more, i.e. having a bent leg while doing bow and arrow, not sitting fully into my scissors stance, etc.
as for weights, today was a pull day. I super-setted the following:
pull ups
lat pull downs
alternating dumbell curls
angled dumbell curls
bent lat raises
I completed this set 5 times, followed by:
shrugs
upright rows
6 / 27
taught zumba
squats
135 x 1 x 10
225 x 1 x 10
275 x 5 x 10
stopped there, as the gym closes early on sunday.
6 / 29 /10
CMA - 2hrs