Quote :

"what is you current routine? if I've been reading it correctly you're doing 1 set of 18 reps for various exercises? Or are you doing singles?"

Quote :

"^^he's doing DC training."

yea, I'm trying to follow a DC protocol, I find I enjoy it more than a 3x5 or 5/3/1 program although I want to make the push to a more xfit style workouts. Basically I'm doing 1 giant set with a little rest during the set. I'll do 8 reps, rack weight, 10 deep breaths, 4 reps, rack weight, 10 deep breaths etc..3 reps/2 reps/1 rep. I usually pyramid the weight too exercise permitting. I usually warm up with 1-2 5 rep sets as well and sometimes will finish with a negative or forced rep. Never done any drop sets.

I'll probably change up my workout soon, it's about that time.

7/7/2010 8:10:51 AM

Back
10min Cardio
10min Dynamic Stretching

1x18x315 Trap Bar Dead Lifts
1x18x2.5 plates Hammer V-Bar Rows
1x18x80 Straight Arm Pulldowns
1x18x2.5 plates Hammer Incline Rows
1x18x80 DB Rows

10min Static Stretching

i should try that "lynne" WO after a day of rest. I suspect my numbers to be more along the lines of 1:1...no way could I hammer out pull ups at a 2:1 ratio to bench...tells me I need to do more pull ups as this last back workout was lacking them!

[Edited on July 7, 2010 at 1:18 PM. Reason : .]

7/7/2010 1:17:56 PM

6min warmup treadmill

kettle bell squats: 2x12x30?
barbell side squats: 1x12x40 ea. side
seated leg press: 1x20x150
hanging knee to chest: 1x20
leg raise crunches: 1x20

standing cable rows: 1x15x35 ea. arm
lat pulls: 1x15x55

seated rows: 1x15x55
wide grip lat pulls: 1x15x42.5

bosu crunches: 1x20
cable crossovers: 1x15x25 ea. arm

bosu oblique twists: 1x1min
decline med ball crunches: 1x15x8
med ball standing twists(waist to shoulder) 1x12 ea. side
med ball crossover crunches: 1x1min

7/7/2010 1:25:35 PM

Quote :

"yea, I'm trying to follow a DC protocol, I find I enjoy it more than a 3x5 or 5/3/1 program although I want to make the push to a more xfit style workouts. Basically I'm doing 1 giant set with a little rest during the set. I'll do 8 reps, rack weight, 10 deep breaths, 4 reps, rack weight, 10 deep breaths etc..3 reps/2 reps/1 rep. I usually pyramid the weight too exercise permitting. I usually warm up with 1-2 5 rep sets as well and sometimes will finish with a negative or forced rep. Never done any drop sets. I'll probably change up my workout soon, it's about that time."

CrossFit Strength Bias

I do a hybrid version of it currently and I could totally see you doing that

Basically 1 compound lift...ascending sets (work up to the heaviest)
maybe 1-2 accessory movements
then hit a hard/heavy MetCon (WOD) in the 10-20min range

7/7/2010 2:51:16 PM

let me fix my back first, then I'll be more willing to toss around some real weights...what I'm doing now feels like childsplay...i sweat, but i don't dread...i want to dread

7/7/2010 4:28:14 PM

porcha, are you doing any of the extreme stretching exercises that go along with DC training? I haven't seen you post any of that in your lifting records, and they are a somewhat disputed topic on other message boards.

I still use it in my workouts, even though I quit training DC style a couple years ago.

7/7/2010 5:19:58 PM

i'm not too familiar with any lifting associated with the program, i really don't follow anything to the exact T, i just end up doing my own thing at the end of the day

i did some research on how it was structured around a year ago and just went from there, really didn't pay much attention to the reasons why stuff works, i was more interested in the general concept and just creating a personal library of exercises and plans.

on a side note:

http://www.youtube.com/watch?v=2tTnTVcOEOo

!!!!

7/7/2010 5:27:10 PM

swam 750m this afternoon

this evening, did:

4x8 deadlifts
4x6 front squats
3x10 standing calf raises

7/7/2010 5:32:48 PM

ok how the fuck do you do all that and weigh 185

god damn it

7/7/2010 5:34:44 PM

what do you mean?

7/7/2010 5:36:12 PM

In reference to the video

I just get annoyed when I see people who weigh the same/less than me and do crazy shit like that

I weigh around 185 right now.

Like, stuff that I'll never be able to get near doing at this rate, despite my working out in the gym for several years now

[Edited on July 7, 2010 at 5:40 PM. Reason : lkj]

7/7/2010 5:39:32 PM

Cant watch the video at work. Is he like 5'3" and 185 with a 50" wingspan? People with those little short arms can put up so much more weight. Pisses me off, I have monkey arms

7/7/2010 5:46:17 PM

ah, gotcha. i weight about 185...i thought you were talking about my workout, which (a) isn't remarkable, and (b) doesn't list any weights.


at my best (college and shortly thereafter), I weighed 182-183 and benched 350, touching the bar to my chest. While my shoulders are fucked up to this day and I fully understand why the dude in the video isn't going all the way down, I'd be a lot more impressed if he went all the way down for the video, even if he didn't want to do it day in and day out, rep after rep, set after set.

the stuff on the pull-up bar is IMPRESSIVE, though (i did 27 dead-hang pull-ups at my best...I can do maybe 22-23 nowadays).

[Edited on July 7, 2010 at 5:47 PM. Reason : ^ nah, he's pretty normally proportioned]

7/7/2010 5:47:11 PM

Yeah, the best I got so far was I was working out with 225 by myself...no spotter the entire summer doesn't really help with gaining confidence to go up in weight. Then I had my injury and am working to get back up there. Now I have no idea what I'm working out with because the weights and bars over here are all super light.

But yeah, I guess bench depends on the person's frame a lot in my opinion. The pull-up crap is ridiculous though

7/7/2010 5:57:38 PM

The benching wasn't impressive, but the stuff he was able to do on the pull-up bar was insane.

7/7/2010 6:06:03 PM

i imagine that is what Packman82's workouts look like

7/7/2010 6:14:07 PM

i did bis and tris today and actually worked until failure with curls and dips.
havent done that in a loooooooong time, forgot how awesome it is

my arms are tiiiight!

7/7/2010 7:56:03 PM

^ sooo let me ask

did you go to failure BEFORE attempting chin-ups?

7/7/2010 7:58:23 PM

no no no lol

chin up attempt was the very first thing on the agenda

7/7/2010 8:07:26 PM

lol "chin up attempt"

7/7/2010 8:08:40 PM

it is an attempt!

have you heard about the pull up party?

7/7/2010 8:13:37 PM

Joie, it is my single goal to get you to do a damn pull-up

I have some ideas

7/7/2010 8:56:06 PM

My 1RM at 157 was in the 270s.

At 165, I'm probably in the 290s -- something to try next Monday I suppose.

7/7/2010 9:24:18 PM

does the bar actually touch your chest?

7/7/2010 9:29:02 PM

Always and forever, sir. I used to have a bad tendency to bounce it off my chest, but I've quit doing that as well.

7/7/2010 9:39:54 PM

I did my 60 minute aquatics class.

7/7/2010 9:42:39 PM

full body day, due to being away and drinking this weekend

foam roll and dynamic stretch
all sets done w/ a few light sets for warmup
back squats 4x8 (for all)
rdls
bb bench
cable rows w/ V handle
db oh press
one arm cable pulldowns
tri's/bi's
more foam rolling (I've got some IT band issues going on w/ my hips)
static stretching

tommorrow will be swimming hiit
fri... upper on rings w/ some direct arm work at the end (probably w/ bands if I get to do these at the park)
sat... lower I'm thinking BOX SQUATs! (w/ more obviously), and maybe some yoga with the woman

[Edited on July 7, 2010 at 10:04 PM. Reason : fucking packed tonight ]

[Edited on July 7, 2010 at 10:05 PM. Reason : fucking packed tonight]

7/7/2010 10:02:17 PM

4x12 overhead machine press
4x12 cross body cable
3x12 one hand arnold press
3x12 reverse flies

7/7/2010 10:44:15 PM

Chest
10min Cardio
10min Dynamic Stretching

1x18x35 Decline Cable Flyes
1x16x210 Incline BB Bench
1x18x50 Flat Flyes
1x18x100 Flat DB Bench
1x18x25 Incline Cable Flyes
1x36xBW Chest Dips

10min Dynamic Stretching

7/8/2010 11:37:29 AM

I have a title fight in myrtle beach on the 24th!

so im gonna have to step up my training i rolled and sparred for three hours with this gym down in jacksonville, just stoppin in to train with some fresh guys


it was pretty fun

7/8/2010 11:40:39 AM

good luck, what weight?

7/8/2010 11:52:03 AM

been kinda sick....sucks

7/8/2010 11:54:18 AM

185

7/8/2010 12:27:23 PM

3 mile run yesterday. 10-15 mins of cardio tonight followed by legs and some back work.

7/8/2010 1:44:54 PM

For Time:
35 Sumo Deadlift High Pulls, 95lbs
50 Box Jumps, 24"
35 Push Press, 95lbs
50 Squats
35 Toes-to-Elbows
50 KB Swings, 24kg
30 KB W. Lunges, 24kg
50 Burpees
Time: 20min 54sec

Skill work tonight after some clients


Going to drop in at Triangle CrossFit tomorrow morning and get a group workout in

then hit up the pool

then go back to the gym and do my Olympic Lifting

7/9/2010 2:09:25 PM

yesterday


ran 30 minutes on the treadmill (had to cut it short because I was pretty much dehydrated...spent the whole rest of the day chugging electrolytes, sodium, and water haha i dont know why i was dehydrated yesterday...)

today

did a 45 min circuit

40 rapidfire crunches with 2 8lb dumbells
40 rapidfire pushups
20 jump ups onto a weight bench with 15 lb dumbells
40 rapidfire crunches with 2 8lb dumbells
40 rapidfire pushups
20 jump ups onto a weight bench with 20 lb dumbells
40 rapidfire crunches with 2 8lb dumbells
40 rapidfire pushups
20 jump ups onto a weight bench with 25 lb dumbells
40 rapidfire crunches with 2 8lb dumbells
40 rapidfire pushups
20 twisting crunches on a swiss ball holding an 18 pound foam bar across my chest
40 rapidfire crunches with 2 8lb dumbells
40 rapidfire pushups
20 clean and press 25 lb dumbells
40 rapidfire crunches with 2 8lb dumbells
40 rapidfire pushups
20 clean and press 30 lb dumbells
40 rapidfire crunches with 2 8lb dumbells
40 rapidfire pushups
20 clean and press 35 lb dumbells
40 rapidfire crunches with 2 8lb dumbells
40 rapidfire pushups


i might go kickboxing today...but at the same time with this overcast....im thinking fishin

7/9/2010 2:54:45 PM

320 pushups? ow.

7/9/2010 3:36:29 PM

rested and ate more carbs than usual

7/9/2010 6:39:57 PM

chest and accessory lifts with eleusis & my sister

I'll definitely be incorporating some new stretches and explosive sets into my current routine

7/10/2010 12:07:47 PM

aha wrong thread

[Edited on July 10, 2010 at 12:29 PM. Reason : .]

7/10/2010 12:11:44 PM

Went to Triangle CrossFit for the Saturday group WOD

Overall, it was a great experience. Still trying to work out the details so that I can make this a weekly occurrence.

When we got there I immediately turned into a giddy little girl at the sight of rings hanging from the ceiling.

15 sets of 1 muscle-ups

Warm-up
Dot drills
2 rounds:
pushups
pull-ups
sit-ups
OH Squats (pvc pipe)

I threw in some dynamic hamstring stretches and dislocates

The class was then split into teams of 4, except my team which only had 3 (Jesse and Shelly).

WOD
2 members run 800 meters
2 members (A) complete 25 Overhead squats (95lb or 65lb)
2 members (B) complete 25 Overhead squats (95lb or 65lb)
80 Burpees (alternated in set of 10, 2x10 for each person)
400 Double Unders (no resting...everyone at same time)
2 members (A) complete 25 Clean&Jerk (95lb or 65lb)
2 members (B) complete 25 Clean&Jerk (95lb or 65lb)
2 members run 800m

Notes: Our team only had 1 person run each 800m and only had to do a total of 300 double unders..I did 175 of them...also only had to total 60 burpees.

Time ended up being just under 24min. (first team done)


afterwards, headed back to lifestyle and did 4x500m rows focusing on technique and keeping a low stroke per meters average (ended at about 21).


Olympic Lifting later...maybe

7/10/2010 12:55:05 PM

750m swim

15 mile bike

5k run

I'm spent

7/10/2010 1:38:18 PM

i went on a short run. was gonna try and hit 6miles but instead i think i probably went about 4. i don't know because i know how far the 6 was but i didn't go the whole distance and i've yet to get something that measures it for me.

i have been stalking craigslist for used garmin watches and the ones i've found have been gone (not shockingly) by the time i've emailed the people. but one day i will find you cheap garmin (or garmin esque) watch and you will be MIIIIINE

7/10/2010 1:41:38 PM

http://www.gmap-pedometer.com/

just gotta remember where to go

7/10/2010 1:42:53 PM

Chest workout today with porcha and his sister. I'm not used to lifting in the morning, as I think I ran out of steam about halfway through each exercise. I should have eaten more for breakfast than a cup of greek yogurt.

The Gold's gym at North Hills looks nice aesthetically and has some decent equipment, but it just didn't seem to have a good gym atmosphere inside. I think walking past a Porsche Panamera for sale in front of the gym might have gotten me a little distracted from the hole in the wall gyms I'm used to.

7/10/2010 1:51:05 PM

Did my first mile in the VFFs.

7/10/2010 2:15:22 PM

6min warmup treadmill

bench: 4x8x135, 155, 165, 155
xball crunches: 1x20x20
xball incline presses: 2x20x22.5
xball oblique twists: 1x20x20

ezbar skulls: 2x15x40
ezbar presses: 1x20x50
bosu pushups: 2x8
shoulder presses: 1x10x15
hammer curls: 1x20x22.5
open curls: 1x20x22.5
bent front raises 1x15x22.5
bosu pushups w/weight: 1x10x25

overhead cable tricep: 1x20x15 ea. arm
cable pushdowns 1x20x20 ea. arm
cable tricep kickbacks: 1x20x15 ea. arm

bosu crunches: 1x20x25

cooldown 6min treadmill

7/10/2010 5:43:45 PM

Ran 8 miles. ow my pancake feet.

7/10/2010 6:55:35 PM

2.5mi run

7/10/2010 7:57:47 PM

yesterday: swam 750m

today: swam 400m

(with the intent to do a chest workout a little later)

7/11/2010 11:53:52 AM