Stretching Jump rope - 12 minutes AB circuit 2x 30second intervals legs to chest mountain climbers air bicycle mountain climbers leg lifts mountain climbers Jump rope - 3 minutes
last night I saw a guy climb with one hand. I forgot what my excuse was to keep trying.
Warmup 1/2 mile jog Legs goblet squats 8/8/8 explosive squat/jump 6/6/6 leg press 6/8/8/8 leg curl 6/6/6 leg extension 6/6/6 lunges calf jumps 15/15/15
warmup 1/2 mile jog chest, shoulder, back pull ups 6/6/6 hold for count of 8 at last pull bent over row 8/8/8 flys 8/8/8 shoulder shrugs 20/20/25 one arm row 8/8/8 DB chest press 8/8/6 incline BB chest press 6/6/6 standing military press 4/0/0 shoulder pull downs 6/6/6 sitting row 8/8/8 shoulder rolls 10/10/10
Legs :( goblet squats 8/8/8 explosive squat/jump 6/6/6 leg press 6/8/8/8 calf extension 15/15/15 leg curl 6/6/6 leg extension 6/6/6 jumping lunges 30 seconds x3 calf jumps 15/15/15 Then a 10 minute walk/jog. <— worst idea ever after working on your legs.
DB curls 5/5/5 DB hammer curls 5/5/5 tricep extension 10/10/10 BB skull crushers 7/7/7 rope pull down thingy 10/10/10 then small pulls after each set until failure DB arm swing 8/8/8 Thing where you bring the DB to your chest from rest 8/8/8 pull ups/alternating hands 6/6/6 then holding positions for 8 counts at last pull DB circle arms 30 seconds x3 DB military press 30 seconds x 3 ...
workout tricep extension 10/10/10 tricep pull down 6/6/6 tricep pull down w/rope 10/10/10 military press 8/7/7 DB bent over row 8/8/8 some row thingy on a machine 6/5/6 DB shrug 15/15/13 DB one arm row 10/10/10 low row, another machine, 8/8/8 tried to do a pull up Recovery 2 minute walk 1 min jog, incline on treadmill On a side note, I think I pulled something on my right bicep....
Workout DB press 8/8/8 DB press incline 6/6/6 DB hammer curls 5/5/5 BB curls, slow decents, 10/10/10 flys 8/8/8 90degree arm thingy 7/7/7 shoulder shrug 15/15/15. Used a weight plate to do a certain grip technique used in rock climbing. shoulder pull 7/7/7 Recovery light five minute jog Food Morning: Cup of tea + peanut butter sandwich Lunch: Steak + chicken + beans after workout...
Really didn’t do much. The thing about the first week of class is figuring out your schedule to plan other things. Rockclimbing ~ 2 hours did the canvass at the very end. My grip sucks and that needs major improvement right now. Food Breakfast - eggs w/crab meat + mixed vegies Lunch - chicken breast + crab meat + mixed vegies Dinner - chicken breast + steak + baked beans + protein...
trying this workout again
After my trip down to Europe, experiencing all the tasty foods, it is safe to say that I gained a decent amount of weight and lost most of my muscle definition. Discouraged and motivated, ima come back with a vengence. This time around, ima concentrate more on a decent diet than a heavy cardio before a workout. Not really sure where to start on my diet, but I guess ill figure it out as I go. ...
My mom keeps telling me I have a belly and that’s the best motivation ima get from somebody. Currently in the process of figuring out a diet to go along with what ever goal I want to set. Hopefully this time my workout doesn’t last a month and stops for two.
workout log 8/12
Rock climbing. Figured that I wouldn’t get as much results just trying out v4s all day, so I just climbed what ever looked cool. So a bunch of v2s and v3s. Then I canvased a couple of v1s for the heck of it. In the end I did a crap load of pull ups :) Then 40minutes of cardio.
workout log 8/6
Warmup jump rope 3 minutes Upper body DB chest press 10/10/10 DB incline chest press 8/8/8 DB bent over row 10/10/10 One arm row 10/10/10 shoulder shrug 25/20/20 Honestly didn’t do much
workout log 8/5
Warmup stretches and light jump rope Cardio jump rope 3 min intervals 1 min rest - 9 min sprinting down my street and back up — 1.30min to go down and forever to et back up Core Circuit 30 seconds each x2 chest to legs mountain climbers leg lifts mountain climbers v-ups mountain climbers Recovery jump rope until i got tired. Was like 30 seconds later cus i cramped up on my abs...
fukkk i haven’t worked out in 3 days and I been eating a lot. Total fail on my part
workout log 7/30
Warmup Rope turning — 1 min Jumping in place — 30 seconds Stretching the legs out Cardio Jump roping (1min intervals w/ 10 seconds of rest) — 15 minutes straight no other rest besides the 10 seconds Variations of jumps including Alternating leg jumps boxer shuffle (Ali shuffle) Single leg high knees Double Unders Alternating jump lunges Jumping jacks Abs Circuit 2x...
workout log 7/29
Warmup Pullups a set of 6 and holding last pull for 5 seconds Arms DB curls (40lbs) 12/12/10/2 DB hammer curl (4lbs) 10/10/10 DB tricep extension (40lbs) 15/8/7/7/8 BB skull crushers (50lbs) 8/8/8 BB flys (30lbs) 10/10/10 steering wheel (25lbs) 10 seconds…… fail Butterfly machine thingy (70lbs) 8/8/8 tried to do dips and i think i only completed 2 lol Results. Looks like I...
workout log 7/27
Chest DB press (40lbs each arm) 10/10/10 DB press incline (40lbs each arm) 6/6/6 Back DB row (50lbs each arm) 10/10/10 DB one arm row (50lbs) 10/10/10 Low row (70lbs) 15/15/15 Shoulder Shoulder shrugs (50lbs each arm) 20/20/20 sitting military press (30lbs) 10/7/7/6 Pull ups 6 then hold pull up position for 5 seconds. Only did one set because someone was doing an exercise by the pull up...
workout log 7/25
Warmup jumprope — 3 minutes Legs Goblet squats (35lbs) 10/10/10 calf raises (90lbs) 20/20/20 DB squat jumps (70lbs) 8/10/10 DB lunges (70lbs) 10/10/10 Circuit 2x jump rope high jumps over a ball mountain climbers split jumps 30seconds each 10 seconds of rest/prep for next exercise Note: I really really hate working out my legs because I don’t know if my posture is being...
workout log 7/24
Rock climbing 2 hours Cardio Jump roping 3 minute intervals w/ 45 seconds of rest — 3x Core Circuit 30 seconds each 5 seconds of rest — 3x air bicycle mountain climbers chest to abs mountain climbers leg raises mountain climbers Recovery Jump roping 3 minute intervals w/ 45 seconds of rest — 1x
workout log 7/23
Warmup jump rope 1 minute intervals w/ 5 seconds of rest —- 6 minutes Arms DB curls (35lbs) 7/7/7 each arm DB hammer curls (35lbs) 7/7/7 each arm DB tricep extensions (25lbs) 14/14/14 BB skullcrushers (35lbs) 8/8/8 BB reverse curls (35lbs) 10/10/10 chair dips 10/10/10 Recovery jump rope 1 minute intervals w/ 5 seconds of rest —- 3 mintues
Protein shakes. Banana + P.Butter
Ever since my parents bought a blender I been abusing the crap out of it and protein shakes are actually good when your not drinking chunks of unmixed powder. My Banana and Peanut Butter shake Some ice protein powder (I use vanilla whey protein) one full ripe banana table spoon of peanut butter a cup of milk You taste more of the banana than the actual peanut butter, but I like it that...
workout log 7/21
Jump rope —- 3 minutes Chest -pus ups (sets of 10) 3x -DB chest press (35lbs) 12/12/12 -DB chest press incline (35lbs) 8/8/6 -DB chest press decline (35lbs) 10/10/10 -push ups till failure, I think i did 7 before i couldn’t push Back -DB row (40lbs) 12/12/12 -DB one arm row (40lbs) 12/12/12 Shoulder -shoulder shrug (45lbs plate) 20/20/20 -standing shoulder press (20lbs) 10/10/10...
workout log 7/20
Rock climbing -Traversing a whole wall and bouldering. Not much to log about because it is hard to describe exactly what I am doing without exactly knowing anything behind it.
workout log 7/18
Trying to cut down on my cardio, jumproping, and focusing more on a decent diet. jump rope 2minute intervals w/ 1minute rest —- 4 minutes Biceps -DB curls (30lbs) - 7/7/7 per arm -DB curls sitting down (30lbs) 5/5/5 -Bar curls (5lbs) 8/8/8 Triceps -tricep extensions(25lbs) 12/12/12 -steering wheel (10lbs 30seconds) 3x -Flys (15lbs) 10/10/10 -the one where you lift your arm into a...
workout log 7/17
Today I planned on rock climbing to build my upper body strength, but because I woke up with excruciating pain on my right arm I refused to put extra strain on my arm. So today was just a cardio, abs, and legs. Jump rope —- 4minutes/3minutes/3minutes Legs -Body squats 10/10/10 -Explosive squats(80lbs) 7/5/5 -Goblet squats(35lbs) 12/12/12 I am a complete noob at legs, so right now I am...
workout log 7/16
jump rope 3 minute intervals w/ 1 min rest —— 9 minutes Chest -DB chest press (35lbs) 10/10/10 -DB chest press incline (30lbs) 8/7/7 -DB chest press decline (30lbs) 8/8/8 Back -DB row (40lbs) 12/11/11 -DB one arm row (40lbs) 10/10/10 Shoulder -DB shoulder shrug (45lbs) 12/12/12 -Military press (30lbs) 8/6/6 Jump rope 150 turns
workout log 7/15
rock climbing 1.5hours jump rope (1 min w/ 15 second rest) —— 6 minutes circuit (30 second exercises w/ 5 second rest) 3x - pushup variations -dips -high jumps -plank -burpee jump rope (30 seconds w/ 5 second rest) —- 3 minutes
workout log 7/13 830am
jump rope 1min intervals w/15sec rest —- completed 7 minutes ab circuit consisting of 6 exercises at 30 seconds each w/5 seconds of rest between each exercise —- completed 2 full circuits jump rope 1min intervals w/15sec rest —- completed 6 minutes and ima go rock climbing later today
workout log 7/12
jump rope 1 minute intervals w/15 second rest 4 minutes Spartacus workout completed 2 out of the recommended 3 sets. Took 20-25mins, including rests, to finish. jump rope 1 minute intervals w/15 second rest 2 minutes
The reason i love Fresh Prince :D
axsteezy: The Cat Daddy: The Shuffle: The Single Ladies Dance: The Stanky Leg: The Cyclone: The Dougie: AMAZING.
Ima log my workout for the summer on here since i have nothing else to blog about. 7/9/2011 Jump roping 1 minute intervals w/ 15 second rest between intervals. Completed 4 minutes Spartacus circuit. Suppose to be able to do 3 sets of these, only finished 2. db goblet squat mountain climber 1 arm db swing pushup w/rotation alternating jump lunge db rows alternating lateral db lunge db...
Switched my netbook and laptop/desktop from windows to ubuntu.