yuor aul fgts

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Holy Cow
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yuor aul fgts

Post by Holy Cow » Thu Jul 26, 2012 2:56 am

Monday 23rd
Barbells
Front squat, 5x5 @ 95 lbs.
Press, 5 @ 65, 5 @ 75, 3x5 @ 85.
Deadlift, 5x5 @ 135

Wednesday 25th
Bodyweight
5 circuits
5 pull/chin ups
10 push ups
10 decline sit ups
15 squats
(1 mile walk/jog between circuits 3 and 4)

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Dunn
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Re: yuor aul fgts

Post by Dunn » Thu Jul 26, 2012 3:38 am

This is not ungood. I'm glad you have started a log again.

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Re: yuor aul fgts

Post by Holy Cow » Fri Jul 27, 2012 12:34 am

Thursday 26th
Bodyweight
75 squats
Run/walk 2.5 miles
6 hanging leg raises (toes to bar)
45 double calf raises

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Re: yuor aul fgts

Post by Holy Cow » Mon Jul 30, 2012 9:08 pm

Monday 30th
Kettlebells
One 35 lb. bell
10 minutes clean and press, 6 RPMs
Hand switches at minutes 3, 6, 7, 8, 9.
Pull ups, two sets of seven

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Re: yuor aul fgts

Post by Holy Cow » Thu Aug 02, 2012 1:38 am

Wednesday the First
Barbells
Front squat: 95 lbs. x 5 reps x 3 sets. 115x5x2.
Press: 65x1x5. 85x4x5.
Deadlift: 155x5x5.
Decline sit ups: About 25
Hotter than shit outside, like usual.

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Re: yuor aul fgts

Post by Holy Cow » Thu Aug 02, 2012 8:28 pm

Thursday the Second
Recovery
Walking and jogging for about an hour.

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Re: yuor aul fgts

Post by Holy Cow » Tue Aug 07, 2012 7:40 pm

Friday August 3
Stretching
About 25 minutes while watching TV.

Tuesday August 7
Bodyweight
12 times around the 400 meter track (3 miles total), barefoot. Run the straights and walk the corners.
20 wide-leg squats
30 Hindu squats

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Re: yuor aul fgts

Post by Holy Cow » Thu Aug 09, 2012 7:40 pm

Wednesday the EIGHTH!!!
Stretching
About 45 minutes.

Thursday the 9
Six times around the 400 meter track (1.5 miles), barefoot. Run the straights and walk the corners.

One 35 lb. bell
10 minutes clean and press, 6 RPMs
Hand switches at minutes 2, 4, 5, 6, 7, 8, 9

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Re: yuor aul fgts

Post by Dunn » Thu Aug 09, 2012 8:03 pm

Good work on the running hombre. I like that C&P as well. How is your form feeling?

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Re: yuor aul fgts

Post by Holy Cow » Thu Aug 09, 2012 8:49 pm

Tanks.

Form feels pretty good. 6 RPMs allows me to keep good posture and catch my breath pretty well between reps, so I'm never terribly fatigued, even toward the end. I think I'm just going to keep repeating this kettlebell workout until I can do it with one hand switch.

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Re: yuor aul fgts

Post by Holy Cow » Mon Aug 13, 2012 11:07 pm

Monday 13th
Bodyweight
Five circuits
20 squats
5 pull/chin ups
10 push ups
10 decline sit ups

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Re: yuor aul fgts

Post by Holy Cow » Tue Aug 14, 2012 8:04 pm

Tuesday the 14th
Nine laps around the 400 meter track (2.25 miles), barefoot. Run the straights, walk the corners.
8 pull ups
40 squats
20 push ups

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Re: yuor aul fgts

Post by Holy Cow » Sat Aug 18, 2012 2:28 pm

Friday the 17th
Jog / Walk something like 2 miles, plenty of hills

48 lb. kettlebell
Clean and press- About 12 or 15 each side altogether

2x 48lb. kettlebells
Clean and press- 5 or 6 reps

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Re: yuor aul fgts

Post by Holy Cow » Sat Aug 18, 2012 2:29 pm

This construction fucked
My fucking route. I mean shit,
Fuck a roundabout.


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Dead cat in the drive
With one eye out of your head,
You go in the trash.

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Re: yuor aul fgts

Post by Holland Oates » Sat Aug 18, 2012 3:35 pm

ImUndaYourBed wrote:Fuck a roundabout.
That's right!

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Re: yuor aul fgts

Post by Holy Cow » Mon Aug 20, 2012 12:52 am

Glad you enjoyed that one!

If you're a cat person, sorry about that other one. Here's a palate cleanser.
Image

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Re: yuor aul fgts

Post by Holy Cow » Mon Aug 20, 2012 12:56 am

Sunday 19th
Run about 2 miles, some hills
Pull ups, one set of 10
Squats, one set of 50

I learned about the Clifford Shuffle from a current thread, so when I got a little tired partway through this run I busted out that ol' Shuffle, and I didn't have to stop, and my breathing was even and controlled all the way through. Everything feels good.

Clifford Shuffle

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Re: yuor aul fgts

Post by Holy Cow » Mon Aug 20, 2012 8:54 pm

Monday the 20th
Run / walk something like a mile and a half, plenty of hills

48 lb. kettlbell
Clean and press, 4 minutes, 6 rpms, hand switch @ 2:00
Clean and press, 3 minutes, 6 rpms, hand switch @1:30

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Re: yuor aul fgts

Post by Holy Cow » Tue Aug 21, 2012 8:51 pm

Tuesday 21st
Five times around the 400 meter track, barefoot, run the straights and walk the corners.
10 GHD sit ups on parallette bars
12 dips
10 GHD sit ups

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Re: yuor aul fgts

Post by Holy Cow » Wed Aug 22, 2012 5:56 pm

Wednesday 22

Run / walk about 3 miles, plenty of hills.

100 or so squats
One set of 11 pull ups (neutral)
One set of 10 chin ups

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Re: yuor aul fgts

Post by Holy Cow » Thu Aug 23, 2012 5:43 pm

Thursday 23
Run two miles, no walking.
Two laps around the 400 meter track barefoot; run the straights, walk the corners.

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Re: yuor aul fgts

Post by Holy Cow » Fri Aug 24, 2012 7:38 pm

Friday 24

Run about 30 minutes. Walked two times for about 30 seconds each time, and took a 3-4 minute walking break somewhere near the end.

Two circuits
20 squats
5 pull ups
6 GHD sit ups
6 dips

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Re: yuor aul fgts

Post by Holy Cow » Mon Aug 27, 2012 2:11 pm

Saturday 25th
35 lb. kettlebell
10 minutes clean and press, 6 rpm
Hand switches at minutes four and nine (4 minutes left, 5 minutes right, 1 minute left)



Sunday 26th
Run 30 minutes without walking
25 squats
25 Hindu squats
10 twisting GHD sit ups
25 squats

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Re: yuor aul fgts

Post by Holy Cow » Mon Aug 27, 2012 11:57 pm

Monday 27
Walk two miles

Three round circuit
20 squats
5 pull ups
10 push ups

10 twisting decline sit ups
10 twisting GHD sit ups

Three round (slow) circuit
55 lb. kettlebell
Clean and press 3 right / 3 left
10 swings right / 10 left

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Re: yuor aul fgts

Post by Holy Cow » Tue Aug 28, 2012 6:15 pm

Tuesday the 28th
Run 20 minutes
Three 100 yard sprints: 15, 20, 20 seconds
Plank: 1 minute
Lying leg raise (heels 6" off ground): 20, 15 seconds

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