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A Baker's dozen

I burnt out easily with high reps on pressing movements. I could only keep up that sort of strength for a couple sets myself.
 
Brutus_G said:
Dam im liking that ohp :mooh:
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Thanks. I'm liking your new avi! :lick: lol

Today

Early
Tai chi/ 1 hour

Later
Stair sprints (outdoor staircase) x 8 (with 1 warm up, walking up, and 1 cool down walking up).


Stretch


That was brutal. I haven't done these in a long time so it was super hard. I like doing these but they smoke my ass every time. :laugh:
 
stairs are cool, I have a nice big set where I lived on campus last year. I think it is like 32 steps. May take advantage of that this year.
 
Wow. Even you're cardio workouts are ultra creative BB!

Stair sprints, who'd have ever thought......?

They sound really brutal though. Good work Rocky!
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fuki- :cool:

gooby- :hehe: I like the picture. I live around many different staircases, some short, some long, some steeper than others so I have a lot to choose from.

Today

Kung fu/ 2 hours

I need to go take a power nap. I didn't sleep much last night.
 
Bakerboy said:
I live around many different staircases, some short, some long, some steeper than others so I have a lot to choose from.
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Running stairs is some kick-ass cardio. Not many places near here to do that. :(
 
Today

Pull

Dynamic warmup

1) Rollouts 3 x 6/ side planks x 3

2) SL Deadlifts RI 90 sec
warm up
245- 3 x 8

3) CG chinups/ BW face pulls RI 90 sec
BW + 55 x 9, 8, 8/ BW + 100- 3 x 8

4) One- arm rows RI 90 sec
90- 3 x 8

5) Seatead DB curls RI 90 sec
30- 2 x 21's

Ten minutes later--

Medicine ball circuit outside x 3

Stretch


Ugh. I loved the med ball work. Thanks again funky for showing me the way. I was too lazy to do tai chi this morning but I plan to do some yoga tonight to make up for being such a slaker. :D
 
P-funk said:
It is 4 different throws. Time yourself while you do it and then try and beat your time as the weeks go by.

20 reps of each throw

chest pass

hip throw (it is the first one the guy does here)- 20 on each side

rotational chest pass- face sideways to the wall. you are going to use your hips to rotate towards the wall, getting triple extension of the ankle, knee and hip on the back leg and throwing the ball at the wall- 20 reps on each side

overhead pass


have fun
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goob- Thanks.

Double trouble- The funkster gave me a conditioning circuit that I will do once a week. I am using a medicine ball that is about 10% of my BW. It's really fun to do. Great for getting the aggression out. :laugh:

Today

Early morning bike ride/ 1 hour (moderate pace)
 
You and your crazy routines my Friend, Good Stuff!!! Hope you had a Great 4th Brother BB!!!
 
Today

Legs

Dynamic warm up

1) Medicine ball low to high woodchoppers x 20/ v-ups x 25/ x3

2) Back squats RI 90 sec
warm up
255- 3 x 10

3) Deadlifts RI 90 sec
warm up
315- 3 x 6,5,5 (lame)

4) BB lunges RI 90 sec
75's- 3 x 8 (each leg)

5)a) Standing calf raises RI 90 sec
225- 3 x 12, 10, 10
b) Toe raises
50- 3 x 10 (each foot)


Yoga


I felt tired today. I am taking a break from Kung Fu, until the fall, last night was my last class. I will practice on my own until then. I want to put more
focus on my riding.
 
You're such a freak BB - those deadlifts are not lame! They are really hard for me and I do weiney weights!

That was an awesome workout for being so tired!
 
You have me laughing. I see the weights for your deads and then its a big (lame)....good stuff.
 
yeah dont worry about it, it was a good workout. back squats + deadlifts are a tough combo.
 
I agree w/the above, your w/o's are ALWAYS insane my Friend!!!
 
Thanks for the encouragement guys. :):)

Today

Tai chi/ 1 hour (outside)

Later

Push

Dynamic warm up

1) Rollouts 7,6,6/ Supermans x 3

2) BB bench press RI 90 sec
warm up
205- 3 x 8, 6, 6

3) DB incline press RI 90 sec
80's- 3 x 8

4) BB OH press RI 90 sec
145- 3 x 8

5) DB side raises (one arm at a time) RI 90 sec
25- 1 x 6, 22.5- 2 x 10

6) Diamond pushups RI 90 sec
25, 20, 18

7) One leg standing calf raises/ toe raises RI 90 sec
90- 2 x 15/ 55- 2 x 12 (both sides)


Stretch

I'm going to change these movements around next time. Put my calf work before the overhead press as a rest. This is the only day that gives me problems as I am a stronger puller than pusher. But it still was a good day.
 
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