nycste 2009 training log

Just dropping in to say hi, Ste, since you're pretty busy these days :01:

~Rosie
Team APPNUT
 
Guejsn said:
Just dropping in to say hi, Ste, since you're pretty busy these days :01:

~Rosie
Team APPNUT
Click to expand...

thanks so much sweety

Possibly on 10/5/2009
Workout 2

Flat Bench
325x5 (think PR)
325x5
325x3+2 spotted

Mil Db
90x8x8x8 (possible PR first time 3sets x8reps)

Inc Db
100x8x8x8x8+2

Triceps
didnt record

Notes - fantastic workout, broke out a few more PRs.. felt good

_________________________________________

10/7/2009 Workout 3

Deadlifts
405x5
455x5 PR
455x3

Romanians
315x10x10x10

BB Rows (first time in year+)
225x10x10x10
-didnt feel right

Underhand CG pulldowns
100x10
150x10
200x10x10

___________________________________

10/09/2009 Workout 4.. Friday

Inc Bench
110x13 PR +2 reps
110x7
110x7

Mil Db
90x7
80x10
80x12

Flat DB
110x8x8.5x7x5

Triceps on lat pulldown
-not recorded

Dragon Flags
bwx5x3
 
10/12/2009 Workout 1

Squatting
405x1
315x5x5x5
-315s are my sticking point hah

Romanians
315x10x10x10

Db Bent rows
80x10x10
-idk why only 2 sets w80s?

Curls
-didnt record

______________________________

10/14/2009 Workout 2

Flat Bench
315x1
335x1 PR
345x1 PR
365x1 PR !!!
315x5x3x5

Mil DB
90x9 PR+1 rep
90x8
90x6+2

Inc DB
100x10x8x8x8

Triceps
-didnt record

NOTES
-insane workout, however, i was in no pain after this workout, the day after and for 2 days my shoulders were really sore, felt great... then something negative.. my left shoulder old injury flared up... my joint was killing me, i took the next week off

10/14/2009 - 10/23/2009 Think was totally off from gym... REST UP TIME
 
10/23/2009 Workout 3 First workout after shoulder pain

Deads
405x10x10x5

Db Romanians
110x10x10x10

Tbar Rows
90x10x10x25

Curls
25x10
35x10x10

Notes
- glad shoulder felt almost 100 percent no issues
_______________________________

10/26/2009 Workout 4 First day back doing shoulders since pain started

Inc Db
100x10x10x9
-did 2s negatives, took these slow

Mil Db
80x10x10x10
-didnt wanna over do it

Flat Db
100x10x10x7x7
-hurt alittle, or uncomfy

Notes
-training went well, shoulder felt a little weird, no real pain just some discomfort

-i will not be updating my Tester log for T-Force anymore, i posted my updates and progress for a few weeks after the end of my log, to show progress, failure or neither and believe to have succeeded in all ways to improve
 
No idea when this workout was it was shortened to train someone

Workout 1

Squats
315x5x5x5

Romanians
135x10
225x10x10

-i was pooped from squats, weak day, and didnt finish off with much, i added osme things while i was training someone, but nothing worth adding

________________________________

Workout 2

Flat Bench
135x7
135x20
185x7
225x5x5
-just testing my shoulder taking it slow and simple

Mil Dbs
80x8x8x8
-quite ez took them slow

Inc Db
100x8x8x8x8
-no prob here either

Triceps vbar pushdown
30x20
40x20x20

w.

1Arm Pushdowns
20x7x5


-alittle foreshadow, get ready to see my next deadlift day, blew away my previous PR on reps
 
Workout 3

Deads
405x15 PR
455x5 (PR tie)
455x4

Romanians
315x10x10

Chinups
bwx10x6 + 5 w/legs up

Ez curls
95x10
105x10
-havent done these in long time

Db Work Curls
25x ? 30x ? 35x ?

_______________________________________-

Workout 4

Inc Db
100x10x10x7

Mil DB
75x10
75x7 alt hold at top
75x8 alt holds at top

Flat db
100x8x8x8x8

cable pulldowns + abs to finish
__________________________________

TODAYS WORKOUT 1

Squats
315x5
365x2+3 at 315
315x5
-so weak gah

Romanians
315x15 PR think
315x10
315x10

Tbar old school style
45x10
90x7
135x10
180x10

Curls
60x8
35x ?
35x ?

-well thats my log up to today, shoulder is healing up slowly, its solid and strong just still got pain, so im not going extreme just keeping things within my limits
 
Hey all, Well I am back for now, trying to stay motivated to keep journals updated and posting. I have been dealing with an annoying shoulder and been taking it easy. My weight has remained the same if not gone up, I am the heaviest I have ever been and need to start shaping this body up. I must leave my ego home when i workout, because right before i took a break i was the strongest in my life, and knowing that was just a few months ago really breaks you mentally.

So the journey continues

2/10/2010
-weight 245

-no workout

Notes
-in the gym chest been doing 60-80lb db movements, slow and on form
-shoulders been doing 30-80 slow and on form
-squatting is still solid, 315s for 5 for 3 i just did other day
-deadlifts are still solid too, 405xreps and havent gone heavier yet
-bi and tri, i could care less about, but i do feel i need to get them bigger, not sure if more training for them will do it or just genetically im limited
-i started swimming again for shoulder rehab and to get cardio back in shape, want to also do some easy jogging maybe or cycling in gym along with the erg row machine
 
:jaw: Welcome back, Ste :banana:
 
Thurs Night

-did some shoulders chest and triceps
-did shoulders first, kept it simple and clean used i think 55lb dbs did a bunch of reps, some holds, some singles, and push presses etc
-went right into some chest pressing with 65s and i could barely knockout 10reps i was so embarrised hah, all sets afterwards just got weaker and weaker it was sad sad night for me in my battle vs myself
-did some killer tricep work along with some core movements incorporating triceps with twists and pushes on lat pulldown machine and that was about it.

-still on the path to slimming down, building back some strength and just staying injury free till the end of time, put in a few days of swimming this week, and plan on doing more and more along with some very simple jogging

-happy vday all you couples out there, and to the singles like myself, just another day of reading about everyones BLAHs :(
 
Well in the past 14 days of working out i have increased my cardio and core work, improved slightly in the strength departments while keeping a close eye on my shoulder and keeping reps higher and weights lower. I also havent done any barbell movements in a long while. My weight is still around 245 and my goal within the next 2 months is to knock that down to 230 and see what i look like.

I have outgrown almost all my clothes and its annoying not being able to close the button on your pants, so my goal is to close those buttons! that is all!

current workouts look like this

benching dbs 65-85s 5-18 reps
squats 315 for sets of 5
deads 405x10
curls barf whatever
triceps not doing anything heavy lots of cable work

and trying to really improve my core

-ill do my best to hit the gym somepoint today
 
worked out legs, back and tris on sat, did some swimming and biking today for cardio

legs
315x5x5x5
db sldls w100s x2-3 sets 10reps
-random tricep cable work, overheads and pushdowns and presses
-core work

today
20-40mins swimming
10-15mins biking

-tryin to improve my diet too, tryign to drop a lb a week, so far no progress in last 2 weeks but that wont slow me down

Weight = 245lbs before bed - goal 230 lean and mean and curious what that would look like
 
Tonight i did me some chest, shoulder tris

60degree chest incline db
80sx3 sets DC style holds and singles and alt arms

should dbs
50sx same style as above

then did random stuff for the rest of the workout, with some core stuff.

happy that my shoulder felt pretty decent, ironically in terms of pressing my "bad" shoulder is stronger then my "good" shoulder right now. o well slowly getting back into it and doing my best to leave my ego at home!

Weight = 242 late day weightin
 
eww horrible workout today

benched some 50s just did 4 sets as many reps as slow as i could, rest pauses, singles, alternatertives and stuff

followed that up with the 50s on shoulders and did the same

then some cable pulldowns for triceps and pushfowards for tris supersets

some pushups and other random chest tricep connection things haha

bad workout but i still put my time in!
 
FYI - triceps are really really sore from tuesdays workout, still sore to touch and im loving it

ok so i did a random mix tonight which i hope was decent your the pro so maybe you can tell me. since today was leg day, i wanted to make the actual full leg part semi hard while not killer combined with higher then my usual reps it destroyed me lol dont make fun of how bad of shape im in plzz!! but crtique critque

Workout went something like this
Squats - Burpees - Pullups
225x10 - 10 - 10
135x10 - 10 - 10
break
135x10 - 10 - 10
break
225x5 - 5 - 5
break
225x5 - 5 - 5
break
225x5 - 5 - 5

horrible in term sof endurance i know, but i gave it my best, then did a ton of core ab work, lots of leg lifts and situps and 10mins on erging machine and 10mins on bike
 
My WOD, I challenege anyone to the fun times this workout gave me lol.
15mins as many rounds as possible
5x 135lbs overhead standing barbell pushpress
7x 95lbs snatch boxsquat
10x 20inch box jumps
i did 4 1/3 rounds

5min rest

15mins max rounds
5x 95lb overhead standing barbell pushpress
7x 45lb bar snatch boxsquat
10x 20inch box jumps
6rounds

5min rest

3 rounds in a row
10 wheel rollouts + 25 leg raises hands in air
10 wheetl rollouts + 25 leg raises hands in air
10 wheel rollouts + 25 leg raises hands in air

done lol, fun fun workout!
 
Those kind if sessions can be fun, and definitely provide some variety to your training :)
 
WOD

3 Rounds for Time
50 Bodyweight squats
07 Muscle Ups
10 135lb Hanging Power Cleans

had to change it up instead I did

3 Rounds for Time
25 Squats w/45lb plate frontzerker
07 Chinups
10 Behind back Dips
10 135lb Hanging Power Cleans

Workout took about 20mins didnt record it exact just a rough estimate, my first time doing so, could of been a few mins faster or slower dont matter just got a ballpark figure

workout was brutal! i cant do muscle ups yet, lol i tried doing 3 and gaveup, the only bar i can try it on is really high and really thick makes it really hard to practice with

pretty sure sunday = rest day, my body and legs are feeling very beatup!
 
Todays WOD:

5 Rounds for Time
10x BW +25 Deadlifts (used no straps, chaulk or belt)
20 Pushups

Total time about 16mins

Followed up with
3 sets
10 slow rollerwheels
20 lying leg reps thingies
then planks

sweaty mess, that is all he wrote folks
 
WOD: 20 Mins Max Rounds:
15 Romanians w/225
15 Knee to elbow
10 OH Squats 45lb (tried 95lb too heavy lol second time doing them ever)

only completed 3 1/3 rounds, so outta shape hah

finished with some core ab work on the floor, and called it quits
 
WOD: Kelly: 5 rounds of 30 wall balls, 400m run, 30 box jumps
Modified

WOD: Bellykelly: 5 Rounds of 30 wall balls, 15 burpees, 30 box jumps
total time = 45mins :(
 
TODAYS WOD = FRAN (Invalid Link Removed)

First time doing this and it was horrible lol

Fran
21reps - 15reps - 09reps - DONE

thrusters into pullups (crossfit pullups, aka kippers or butterflyes)

Took me 15mins lol, takes most 3-6mins, my form is the biggest issue, i find it near impossible just to hold the bar on my collarbone/shoulders and instead i just held it like a pushpress making the workout a lot harder, and pullups well, my grip was horrible and i dont know how to do crossfit pullups yet hah
 
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