« previous next »
Pages: [1] 2 3 4   Go Down

Author Topic: Hebrewheros Workout Journal  (Read 9625 times)

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Hebrewheros Workout Journal
« on: March 01, 2011, 09:27:34 AM »
Ok heres me starting my workout Journal 3-1-11 I am posting for 2/28 & 3/1 since I was busy yesterday...

Starting stats for March

Male..5'9''
171 lbs 15% BF 
Goal improve cardio.. gain deep functional strength.. Improve flexibility..Start back into competitive JuiJitsu in April 2011

Diet.. Lacto Paleo 35% Protien..45%Fat..20%Carbs 2000-2400 kals per day AVG 2200

Work Out 1 2/28/11 12P
60 Min boot camp 3 rounds each exercise 1min all out effort each round is as follows
Burbees to pull up
Axe swings right & left with 10lb ball
Hanging leg lift to ceiling
Wall ball 25lbs med ball
Ring push ups
Abs swing
Hanging rows (body weight only)
Abs swing side 2 side
Squat to push press on half bubble 35lbs
Tractor tire flips with jumping
Rope pulls 50lbs
Sumo squat to high pull 45lbs
Dummy throw 70lbs
Run stairs 3min

Workout 2 2/28/11 5P
60min no resting
Dumbbell Press 60lbs 1min x 3
Hold @ top 1 min / hold 30sec
Crunches 1min x 3
Leg lifts 1 min x 2
Planks 1 min x 2
Run 3 min
Military Press dumbbell 40lbs 1 min x 3
Leg lifts 1 min x 3
Sit ups 1 min x 2
Pushups 1 min x 2
Run stairs 3 min
High Row 40lbs 1 min x 3
Hold @ top row 1 min / hold 30sec
Crunches 1min x 3
Muy Thai get ups 1min x 2
Scissors 1min x 2
Triceps press 40lbs 1 min x 3
Hold @ 90deg 1min / 30sec
Bicep curl in & out 20lbs each arm 1min x 3
Hold out 1min/ Hold in 1min
Sit ups burn out 1min
Leg lifts burn out 1 min
Cool down bike 3min
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #1 on: March 01, 2011, 09:32:16 AM »
Workout 3-1-11 5PM
20min hard cardio
40min streching & light/moderate bodyweight stuff
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #2 on: March 02, 2011, 09:11:12 PM »
Workout 1 12P 3-2-11
10min run & run stairs
2 Rounds of bellow
Pull 120lb sand bag with rope 20ft 10x
Dead lift 180lbs
Squat to push press 90lbs 10x
Burbee to pull up 10x
Throw 70lb dummy 10x
Hanging leg lifts 10x
Climb rope 1 time
Ring pushups w twists10x
Slam 25lb med ball 10x
Tail whips 10x
Tractor Tire Flips jump in & out 10x

Workout 2 5PM 3-2-11
Bike 10min
Rows 80lbs dbs 6x
High row 80lbs 6x alternate 5min
Squat 80lbs dbs 6x
Squat jumps dbs 6x alternate 5min
Military press 60lbs dbs 6x
Lat raise 20lbs dbs 6x
Side raises 20lbs dbs 6x alternate 5min
Lunge 50lbs dbs 6x
Lunge Jumps 50lbs dbs 6x
Triceps extensions 40lbs dbs 6x
Overhead tri press 40lbs dbs 6x
Seated dips 6x alternate 5min
Bicep curl 40lbs dbs 6x
Bicep curl out 40lbs dbs 6x
Hammer curl 40lbs dbs 6x Alternate 5 min
Logged
yaba daba doo

Offline Wlfdg

  • Global Moderator
  • General
  • ****
  • Posts: 1915
  • Karma: 162
  • Rhabdo - Catch it at a Cro$$fit today
    • Yahoo Instant Messenger - split.therapy
    • View Profile
Re: Hebrewheros Workout Journal
« Reply #3 on: March 03, 2011, 10:14:57 AM »
You sure do waste a lot of energy in your exercise!  ???  ::)

William of Occam said in Occam’s Razor, “It is futile to use more to achieve what can be done with less.”
« Last Edit: March 03, 2011, 07:23:41 PM by Wlfdg »
Logged
Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #4 on: March 03, 2011, 09:49:19 PM »
3-3-11 Just a rest day
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #5 on: March 04, 2011, 05:24:56 PM »
Workout 1 3-4-11 12P

Warm up light jog 10min

Sprints 5 sets rest 30sec between
7sec, 5.5sec, 6sec, 5.7sec, 6.3sec

Side 2 sides
11sec, 9sec, 10.3sec, 10.2sec, 10.4sec

Box jumps (3 15sec intervals)
17, 19, 20

Tire flips (2 60sec sets)

10x, 9x

25lb Ball slams (2 60sec sets)
40x, 43x

Workout 2 3-4-11 5P

The Filthey 50 < no breaks >
Hanging rows 50
Pull ups 50
Lunges 50
Squat to push press 45lbs 50
Push ups 50
Burpees to jump 50
Get ups 25lb ball 50
Hanging knees to elbows 50
Smash tire with sledge 50
Jump rope w 8lb rope 50
33min
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #6 on: March 05, 2011, 06:30:22 PM »
Workout 3-5-11

10min eliptical

Squats 
185x 5, 275x3, 365x1

Deadlift
135x5, 205x3, 225x2

Leg extensions
195x15, 210x15, 225x15

Leg Curl
95x15, 110x15, 110x15

Calf Extensions
210 (As many as posible 1min x 3rds)

Good Mornings
135x5, 185x3, 205x1

Back extensions
(As many as posible 1min x 3rds)

Eliptical 30min

Ab work 15min

Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #7 on: March 06, 2011, 10:04:30 PM »
3-6-11

Rest day sat in suana 30min and listened to IPod
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #8 on: March 09, 2011, 08:43:29 AM »
Workout 1 3-7-11
Eliptical 45min

Workout 2 3-7-11
Drop sets

Chest press with Dumbells 110lbs x 15, 100lbs x 15, 90lbs x 15, 80lbs x 15, 70lbs 10low 10high 10full 10low 10high 20full

Squats with Dumbells 110lbs x 15, 100lbs x 15, 90lbs x 15, 80lbs x 15, 70lbs 10low 10high 10full 10low 10high 20full
 
Push Press 110lbs x 15, 100lbs x 15, 90lbs x 15, 80lbs x 15, 70lbs 10low 10high 10full 10low 10high 20full

Tricep Press 45lbs until fail x 5sets

Run stairs 15min
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #9 on: March 09, 2011, 08:44:31 AM »
Workout 3-8-11

Eliptical 30min

Body weight stuff 30min
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #10 on: March 10, 2011, 10:40:51 AM »
Workout 3-9-11

Chest Press w dbs 120lbs x 20, 110x20, 100x 20, 90x 20
Rows w dbs 120lbs x 20, 110x20, 100x 20, 90x 20
Crunches between row sets 1min rounds
Squats 120lbs x 20, 110x20, 100x 20, 90x 20
Deadlift 150x15, 150x15, 150x15, 150x15
Sumo Squat to high row 100x20, 100x20, 100x20, 100x20
Knees 2 elbows 30x 4rounds
Mountain climbers 50x 4 rounds
Push press 70lbs x 30, 80x 20, 90x20, 100x15
Pull ups 15x 4 rounds
Tricep press 50lbs untill failure 4x
Bicep curl 50lbs until failure 4x
Sit ups 100
Scisors 100
Run Stairs 10min
Logged
yaba daba doo

Offline arthurb999

  • Lieutenant
  • ***
  • Posts: 269
  • Karma: 9
    • View Profile
Re: Hebrewheros Workout Journal
« Reply #11 on: March 10, 2011, 01:03:58 PM »
Doing way too much stuff man.
Logged

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #12 on: March 11, 2011, 09:35:47 AM »
Workout 3-10-11

Run hard 20min, calistenics 30min
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #13 on: March 14, 2011, 09:06:23 AM »
Workout 3-11-11

Filthy 50 same as last Friday 31min

Workout 3-12-11
Never got to gym had family stuff all day did 45min on elipitcal that night and some pushups dipspull ups  & crunches

3-13-11
Rest
Logged
yaba daba doo

Offline thehebrewhero

  • Sergeant
  • **
  • Posts: 219
  • Karma: 1
    • View Profile
    • Email
Re: Hebrewheros Workout Journal
« Reply #14 on: March 15, 2011, 12:01:54 PM »
Workout 3-14-11

6 sets of 100yrd sprints

6 sets of pull ups until failure

15min abs

4 sets of push ups untill failure
Logged
yaba daba doo

CAVEMANforum - The most popular Paleo diet and caveman exercise discussion site

Re: Hebrewheros Workout Journal
« Reply #14 on: March 15, 2011, 12:01:54 PM »
Pages: [1] 2 3 4   Go Up
« previous next »