android
  #21  
Old 04-20-2012, 11:56 AM
sideways sideways is offline
Senior Member
 
Join Date: Mar 2010
Posts: 590
Default

http://www.youtube.com/watch?feature...X9TaJIyM#t=74s

+ sled pulling

Feeling the BURN. THE BURN!
Reply With Quote

Advertisement [Remove Advertisement]

  #22  
Old 04-21-2012, 02:36 PM
sideways sideways is offline
Senior Member
 
Join Date: Mar 2010
Posts: 590
Default

5K run

pull-ups

beer and bacon
Reply With Quote

  #23  
Old 04-23-2012, 12:40 PM
sideways sideways is offline
Senior Member
 
Join Date: Mar 2010
Posts: 590
Default

Quote:
2k rowing
Quote:
3 x 10 busters (burpees + thrusters combined into one)
Quote:
Tabatha intervals:
hug a twinky
toes to bar
dips
push ups
Quote:
Boxing bag work
Quote:
Basketball
Feels Good!
Reply With Quote

  #24  
Old 04-23-2012, 06:20 PM
The DarkSide's Avatar
The DarkSide The DarkSide is offline
Ultra Senior Member
 
Join Date: Feb 2008
Location: Qns Vlg, NYC
Posts: 15,994
Default

I've been out of commission for around 2 weeks now,...sux!!! Enjoy sideways!!!
Reply With Quote

  #25  
Old 04-24-2012, 04:17 AM
sideways sideways is offline
Senior Member
 
Join Date: Mar 2010
Posts: 590
Default

Damn that sucks man! I'll push ahead and populate this thread with some fun workouts for when you are back in shape.
Reply With Quote

  #26  
Old 04-24-2012, 07:00 AM
The DarkSide's Avatar
The DarkSide The DarkSide is offline
Ultra Senior Member
 
Join Date: Feb 2008
Location: Qns Vlg, NYC
Posts: 15,994
Default

Kool mon!!!
Reply With Quote

  #27  
Old 04-25-2012, 02:36 PM
sideways sideways is offline
Senior Member
 
Join Date: Mar 2010
Posts: 590
Default

Quote:
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
weight scaled and HSP done against a wall without parallette bars

Increasing difficulty sled pulling up to a 100m pull with a 100 kg sled.

Warmup and stretching
Reply With Quote

  #28  
Old 04-25-2012, 05:34 PM
Syndrome's Avatar
Syndrome Syndrome is offline
Redneck Moderator
 
Join Date: Dec 2007
Posts: 1,278
Default

I know sideways wont approve, but here is my weight room. Now if only I could get myself to use it more often... lol.



__________________

Ruger M77 , Howa 1500 , Czech Republic 452-2E
Ruger .22 Single Six, Springfield Armory XD-9 , Springfield Armory XD45ACP
2007 Elite Archery Synergy

Gamo CFX, Gamo PT80
Large Rock


Need your headphones fixed or something soldered? Syndrome's Soldering Service
Reply With Quote

  #29  
Old 04-25-2012, 05:59 PM
The DarkSide's Avatar
The DarkSide The DarkSide is offline
Ultra Senior Member
 
Join Date: Feb 2008
Location: Qns Vlg, NYC
Posts: 15,994
Default

Brother, we'd be in there 4+ days a WEEK if I lived anywhere NEAR you!!! That gear is top notch!!!

PS: I'll resume my basic rowing and kettlebell swings starting tomorrow,...I should be good by then.
Reply With Quote

  #30  
Old 04-25-2012, 06:14 PM
sideways sideways is offline
Senior Member
 
Join Date: Mar 2010
Posts: 590
Default

Cool, thanks for sharing!

Yeah, that gym is not really spec'ed according to my philosophy but to each his own. If I were to change it to my liking I would sell the large multifunction machine by the window and one of the bench press machines. The lateral pulldown machine I would change for a wall/roof mounted sturdy chin up bar. Then reorganize to clear a bit of space, this would free up some space to work on olympic lifts and whatever else in the center of the gym. Maybe add some bumper plate weights, dip station, yoga mat and skipping rope.

Here are some ideas.
http://library.crossfit.com/free/pdf...sue1_Sep02.pdf

You can do a lot with a bit of space and some bars. Reference Hannibal and other ghetto workout style fitness programs. Modern gyms are cluttered beyond belief by useless isolation equipment. (Yours is not bad in that sense)


My home gym consists of the following:
2 meter by 4 meter open space with adjacent wall
90l duffle bag with plethora of straps (filled with laundry)

With that I can do a lot. You have all your body weight exercise and variations with the laundry bag for weight.
Hand stand pushups/ pike press
Pushups (dive bombers, reverse dive bombers, narrow, wide, jumping, one handed etc etc etc)
ab work (sit ups, crunches, plank, leg lifts, side to side(legs) etc etc etc)
back extensions
Most kinds of squats (pistols, weighted squats, overhead squats, frog squat)
Bulgarian bag work (versatile tool for a home gym)
Thrusters/ Wall ball shots
Neck training
Using the bag as a kettleball
Calf raise
Burpees

Last edited by sideways; 04-25-2012 at 06:33 PM. Reason: adding content
Reply With Quote

  #31  
Old 04-25-2012, 06:58 PM
Syndrome's Avatar
Syndrome Syndrome is offline
Redneck Moderator
 
Join Date: Dec 2007
Posts: 1,278
Default

Yeah, before I only had the smallest bench machine and the dumbbell set in there, but my brother moved back in and brought all his gear with him. Its pretty cluttered right now, I have cleaned it in a bit. I do wish the room was at least 2 feet bigger. But I do have plenty of space around the pads, but its all tile so not good for dropping weights. lol.
__________________

Ruger M77 , Howa 1500 , Czech Republic 452-2E
Ruger .22 Single Six, Springfield Armory XD-9 , Springfield Armory XD45ACP
2007 Elite Archery Synergy

Gamo CFX, Gamo PT80
Large Rock


Need your headphones fixed or something soldered? Syndrome's Soldering Service
Reply With Quote

  #32  
Old 04-25-2012, 07:15 PM
WalkGood's Avatar
WalkGood WalkGood is offline
Moderator
 
Join Date: Aug 2006
Location: FL
Posts: 12,579
Default

Quote:
Originally Posted by Syndrome View Post
I know sideways wont approve, but here is my weight room. *2 pictures*
You had me fooled, I thought your work out room looked more like:

__________________
WalkGood,
Ramón

abi >> | Forum Rules | Glossary | Why Rockbox | FLAC or MP3? | irc
Reply With Quote

  #33  
Old 04-25-2012, 07:38 PM
The DarkSide's Avatar
The DarkSide The DarkSide is offline
Ultra Senior Member
 
Join Date: Feb 2008
Location: Qns Vlg, NYC
Posts: 15,994
Default

I thought Syndrome would have that kind of "workout room" as well,... I'm still damn impressed!!!

I have a Bowflex, a door-frame mounted chin up bar, 3 different size kettlebells, Bowflex adjustable dumbbells (90lbs), 2 40lb cast iron dumbbells, a dipping device,...and NO ROOM TO USE 99% OF IT!!!

Oh, yeah, I have a hydraulic rower,... I actually use it 40+ minutes a day 5+ days a week, when I'm not sick.
Reply With Quote

  #34  
Old 04-25-2012, 07:44 PM
Syndrome's Avatar
Syndrome Syndrome is offline
Redneck Moderator
 
Join Date: Dec 2007
Posts: 1,278
Default

Well I also have that kind of work out room WG, and it gets used MUCH more.

Though in the pic you posted they aren't using strong enough liquids. My motto is, if it wont light on fire... then don't drink it!
__________________

Ruger M77 , Howa 1500 , Czech Republic 452-2E
Ruger .22 Single Six, Springfield Armory XD-9 , Springfield Armory XD45ACP
2007 Elite Archery Synergy

Gamo CFX, Gamo PT80
Large Rock


Need your headphones fixed or something soldered? Syndrome's Soldering Service
Reply With Quote

  #35  
Old 04-25-2012, 07:53 PM
WalkGood's Avatar
WalkGood WalkGood is offline
Moderator
 
Join Date: Aug 2006
Location: FL
Posts: 12,579
Default

^^ lol
__________________
WalkGood,
Ramón

abi >> | Forum Rules | Glossary | Why Rockbox | FLAC or MP3? | irc
Reply With Quote

  #36  
Old 04-25-2012, 08:05 PM
sideways sideways is offline
Senior Member
 
Join Date: Mar 2010
Posts: 590
Default



Bubbles and Beer or GTFO
Reply With Quote

  #37  
Old 04-25-2012, 08:22 PM
steinburger1109's Avatar
steinburger1109 steinburger1109 is offline
Ultra Senior Member
 
Join Date: Feb 2009
Location: Naperville, Illinois
Posts: 2,456
Default

I alternate weeks between body weight/less traditional lifts and more traditional lifts. This week is the latter, today was lower body:

2x10 overhead squat, empty bar
4x4+heavy burn squat, 195 pounds
4x6 clean, 135 pounds
3x8 one legged dumbell squat, 45 pounds, superset glute-ham raises 3x10
7,6,5 hexbar deadlift, 185,195,205
4x10 explosive barbell shrugs, 135 pounds
3xFailure inverted rows
4x4+heavy burn jerk, 115 pounds

And finishing with a little upper body:

3x8 close-grip bench, 125 pounds superset with diamond pushups 3xFailure
3x8 lawnmower, 45 pound dumbell superset with dumbell high shrugs 3xFailure

And cardio up with some box jumps, 4 feet, 3xFailure

Oh, and follow all that up with a ridiculous amount of water.
__________________
- Justin
Glossary for Newbies Everybody
Babble. On.
Reply With Quote

  #38  
Old 04-26-2012, 08:38 AM
Jack4L's Avatar
Jack4L Jack4L is offline
Ultra Senior Member
 
Join Date: Sep 2006
Location: Finland
Posts: 1,503
Default

Considering I work for a sports equipment company I was (and kind of am still, as far as my goals are) in pretty bad shape, but I accepted a challenge from a co-worker and have been going 3 times a week to the Gym for cardio and 3 times a week basic muscle and weight training. Which is quite an improvement from before, I used to just go to the gym irregularly, usually doing one thing like a mad man until I got tired and then maybe do that again after 2-3 days and then maybe take a week off completely exhausted :P

Best thing I learned was to not overdo exercise and just listen to my heart rate, which is why I go to the gym for cardio- its easier to concentrate on keeping yourself at a efficient level then when running cross country. I pretty much went from really irregular exercise patterns, at best 1-2 hours a week of exercise, to now over 6 (4 of which are cardio) hours a week and still never feeling tired.

My goal is still pretty high though, to commute 30km a day to work. So that's roughly 7.5-10 hours of cardio a week. Its not impossible, right now but I'd definitely be completely wrecked after work if not already quite tired when I get there :P
Reply With Quote

  #39  
Old 04-29-2012, 02:13 PM
sideways sideways is offline
Senior Member
 
Join Date: Mar 2010
Posts: 590
Default

12 minute jog to chin up bar (about 2 km)
10 minutes of chin ups (60 reps)
10 minute jog back (about 2 km)

Benchmark set, now to do it quicker with more reps.
Reply With Quote

  #40  
Old 04-29-2012, 08:00 PM
The DarkSide's Avatar
The DarkSide The DarkSide is offline
Ultra Senior Member
 
Join Date: Feb 2008
Location: Qns Vlg, NYC
Posts: 15,994
Default

A few light sets with a dumbbell circuit, a 40 minute row, then super-hot hot wings and a pink girly drink at TGI Friday's. I'm all ready for beddy-buy time!!!
Reply With Quote

Reply

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump



All times are GMT -5. The time now is 05:30 AM.