Sinner's summer workout log

[suncloud]

solid numbers man. 80 on arnold press? i'm jealous!

 

[thesinner]

Good evening everyone.

Busy busy day today, but managed to squeeze in a workout.

Jumped rope for 35 minutes. Ran a mile and cooled down on the stationary bike.

 

[crader]

Is Mace hiding in here?

 

[macedaddy]

no i would never hide anywhere near sinner!

 

[thesinner]

Never had a chance to log last Friday's workout. Was out of town this weekend.

Workout went as so:
Weighted Dips: 135*13 160*8
superset with
Incline DB Curls: 55*12 55*13

Close Grip bench: 185*12 225*12
superset with
Leg Press: 360*18 450*22

Bent Press: 75*12 80*7
superset with
DB Rows: 85*10 85*9

Tricep Rope Pushdowns: 90*10 90*10
superset with
Low-Pulley Cable Crosses; 60*12 70*11

Dragon Flags: 25 20

 

[thesinner]

Good morning everyone.

Today's workout went like this:

Arnold Press: 65*13 65*15
superset with
Leg Press: 360*18 450*21

Deadlift: 315*12 315*11
superset with
Long Bar Rows: 125*12 150*11

Cable Pulldown: 220*12 250*9
superset with
Weighted Dips: 135*12 135*12

Walking Lunges: 70*24 70*24
superset with
Cable Side Lateral Raise: 40*12 40*12

Cable Crunches: 100*40

I felt like I kinda dogged it with the walking lunges, but whatever, I was tired!

 

[crader]

Well tired or not, at least you did lunges.

 

[nycste]

Good morning everyone.

Today's workout went like this:

Arnold Press: 65*13 65*15
superset with
Leg Press: 360*18 450*21

Deadlift: 315*12 315*11
superset with
Long Bar Rows: 125*12 150*11

Cable Pulldown: 220*12 250*9
superset with
Weighted Dips: 135*12 135*12

Walking Lunges: 70*24 70*24
superset with
Cable Side Lateral Raise: 40*12 40*12

Cable Crunches: 100*40

I felt like I kinda dogged it with the walking lunges, but whatever, I was tired!

lunges with 70s is by no means dogging anything dude, im watching you, might startup a log myself soon too who knows

 

[thesinner]

2 cardio sessions today. Ha! got my lazy ass out of bed in time this morning!

Morning cardio:
20 minutes on the stationary bike, followed by a begrudging 10 minutes on the treadmill. I was having a good read on the stationary bike, when the sun starting shining in my eyes, so I had to move.

Afternoon cardio:
30 minutes of jumping dat dere rope, followed by a 12 minute cool-down on the stationary bike.


Happy St. Patricks Day. Be sure to not to drink green beer because it's crappy beer. Be a man, pick up a Guiness Stout instead.

 

[nycste]

http://media.crossfit.com/cf-video/051204.wmv

sinner explain to me how safe doing those squats and muscleups are on the body?

crossfit uses lots of high speed body movements that sometimes look safe and carefull and other times dont, soo just wanted your 2c

 

[thesinner]

You just need to remember not to sacrifice form for speed. Especially for the power cleans.

 

[nycste]

You just need to remember not to sacrifice form for speed. Especially for the power cleans.

YouTube - CrossFit - Kipping Pull-Ups

referring to these kipping pullups, im just curious how safe they are etc? most dudes on this board including myself will be like wtf those are pansy pullups or cheating... but in terms of cardio work they are far from it.. and i suppose thats the entire point?

i signed up for a free class tomm at a place in NYC called BLACKBOX and im soo ready to try crossfit haha

 

[thesinner]

Good Morning.

Todays workout went like this:

Front Squat: 225*10 225*15

Wegithed Dips: 135*14 135*14
superset with
Incline DB Curls: 55*12 55*12

Close-Grip Military Press: 155*5 135*11
superset with
Chin ups: BW*15 BW*16

Incline Bench Press: 225*12 255*9
superset with
Straight Leg Deadlift: 225*13 225*14

Low Pulley Rows: 200*14 220*9
superset with
DB Side Laterals: 30*14 30*15

Russian Twists /w weight: 25*20 25*20

 

[thesinner]

Hello everyone.

Busy day today, but still managed a workout.

Jumped rope for 25 mins and then went rollerblading.

 

[thesinner]

This morning's workout went as so:

Squats: 225*12 275*15 295*13
superset with
Weighted Pullups: 45*12 70*9 70*8

Rack Pulls: 315*10 345*8

Giant set:
Arnold Press: 70*12 75*8
Cable Side Lateral Raise: 40*15 40*15
Cable Curls: 150*12 150*15

Weighted Dips: 135*14 145*12
superset with
Low Pulley Rows: 200*12 230*8

Dragon Flags: 30 and 25

 

[nycste]

This morning's workout went as so:

Squats: 225*12 275*15 295*13
superset with
Weighted Pullups: 45*12 70*9 70*8

Rack Pulls: 315*10 345*8

Giant set:
Arnold Press: 70*12 75*8
Cable Side Lateral Raise: 40*15 40*15
Cable Curls: 150*12 150*15

Weighted Dips: 135*14 145*12
superset with
Low Pulley Rows: 200*12 230*8

Dragon Flags: 30 and 25

stop doing such kickass workouts i wont ever be able to match you

 

[thesinner]

Isn't that the idea?

 

[crader]

Isn't that the idea?

Most definitly :burnout:

I'm really considering the show you mentioned. While I'm not sure I want to do it, she wants me to do one in 8 weeks ad I really don't feel I will be ready. If so maybe I'll see you...a little Sin in the city.:laugh:

 

[thesinner]

Good Morning Everyone.

Today's workout went like this:

Incline DB Press: 105*12 115*8
superset with
Face Pulls: 90*18 110*15

Walking Lunges: 85*24 85*26
superset with
Preacher Curls: 90*12 90*12

DB Pullovers: 105*15 105*15
superset with
Decline DB Flyes: 35*15 45*12

Bent Press: 75*12 80*8
superset with
Close-Grip Pulldowns: 180*12 200*9

Cable Curls: 150*15 160*12
superset with
Skull Crushers: 90*14 120*8

Decline Crunches: 45*15 45*14

 

[thesinner]

Good Morning everyone.

Todays workout went like this:

Barbell Rows: 225*12 255*11

DB Split Squat: 75*12 90*10
superset with
Face Pulls: 120*12 120*12

Arnold Press: 75*11 80*5
superset with
EZ bar curls: 110*13 130*6

Weighted Pullups: 45*14 70*7
superset with
Hyperextensions: 25*12 25*10

Incline Barbell Bench: 225*15 255*8
superset with
Leg Press: 360*20 500*22

Russian Twists with weight: 25*30 45*12

 

[nycste]

sinner you might like this post of mine and try it out sometime and destroy my time hah cuz i know you can and will

http://anabolicminds.com/forum/training-forum/121123-crossfit-me.html

 

[thesinner]

Good Afternoon. Hope everyone is having a good Friday.

This morning's workout went like this:

Weighted Dips: 135*14 145*13
superset with
Incline DB Curls: 60*10 55*12

Giant Set:
Close-Grip Bench Press: 185*14 235*12
Leg Press: 450*20 540*18
ATG Squats: 135*20 135*18 (For whatever reason I had a lot of lactic acid in my legs, and just doing ATG's gives a nice, deep stretch. Feels really nice.)

Bent Press: 75*11 75*10
superset with
Low Pulley Rows: 200*14 220*10

Hammer Strength Iso-Lateral Chest: 270*15 320*5
superset with
Side Lateral Raises: 20*16 20*14 (With these, I just kinda hold the weight at the top for a few seconds, slowly relax, take a breath, and repeat).

Cable Pushdowns: 80*12 80*12
superset with
Decline Crunches: 45*15 45*15

 

[crader]

Lactic acid in the legs is awful! I get that in the legs like no other bodypart.

Hope you are having a good weekend!

 

[thesinner]

Good Morning. Today's workout went like this:


Weighted Dips: 135*12 135*14 135*14
superset with
Incline DB Curls: 55*12 55*14 55*13

Bent Press: 75*12 75*12
superset with
DB Rows: 85*11 100*8

Leg Press: 450*20 540*18
superset with
Face Pulls: 110*12 110*15

Cable Pushdowns: 90*12 90*12
superset with
Russian Twists: 25*20 25*20

 

[thesinner]

Good morning everyone.

Today's workout went like this:

Weighted Dips: 135*15 145*12 -> dropset to 90*11
superset with
Incline DB Curls: 55*12 60*9 -> dropset to 40*10

Squats: 225*18 265*21
superset with
Upright Row: 95*15 115*12

Close-Grip Military Press: 135*10 155*8
superset with
Barbell Rows: 225*10 245*10

Incline DB Press: 105*16 110*12
superset with
Dragon Flags: 28 28

Cable Pulldowns: 220*12 240*10
superset with
DB Side Lateral Raise: 20*15 30*12

 

[nycste]

your a machine brotha nice workouts

 

[thesinner]

Surpise ISO audit! Gosh, I love being notified 12 hours in advance, and on the day of an exam. Fun times. Needless to say, I didn't work out this morning.

This evening's workout went like this:
Squats; 225*20 265*20
superset with
T-Bar Rows: 135*13 160*11

Arnold Press: 70*13 75*9
superset with
Leg Press: 450*20 540*20

Incline DB Press: 110*11 110*10
superset with
Hammer Curl: 55*12 55*12

Close-Grip Pulldowns: 200*12 220*11
superset with
Cable Side lateral Raise: 30*16 40*14

Straight Legged Deadlift: 225*14 245*12

Cable Crunches: 100*25 100*25

Afterwards, since it was still nice out, I went rollerblading for about 3-4 mi.

 

[suncloud]

i'm catching up to your SLDL - better kick it up a notch

 

[thesinner]

I'll let you catch up. If I've got you beat everywhere else, I suppose I could throw you a bone.

 

[suncloud]

I'll let you catch up. If I've got you beat everywhere else, I suppose I could throw you a bone.

lol. i'm not that good

 

[thesinner]

Well, I think now that it's summer, I should probably get this log back up and running once again. I'm officially finished with my undergrad. Unfortunately, the economy sucks right now (I blame T-AD for this ), and I will be attending graduate school in the fall.

I've also started playing lacrosse again. I played a few pick-up games with the club team, still got it, and they informed me that they might be joining the MCLA, so it might actually be a fun/competative season if that's the case.

anyhow, back to the workouts.

Squats: 225*22 255*20
superset with
T-Bar Rows: 90*12 (4-count negatives) 115*12 (4-count negatives)

Incline DB Press: 105*12 110*8
superset with
Cable Pulldowns: 220*12 250*6

Bent Press: 70*10 70*11
superset with
Hammer Curl: 55*14 60*12

Skullcrushers: 90*12 110*10
superset with
Cable Side Lateral Raise: 30*15 40*14

Cable Crunches: 100*40

I don't know what it is with these higher rep squats, but my legs have been blowing up over the past couple of months, as have my speed and endurance. Very excellent stuff. I've been kind of dogging it a bit with the incline bench/DB presses lately, as it's been feeling like I'm on the brink of pulling something, as I start to get into the higher reps. Not sure what it is, but I am sure that I don't want to pull a muscle in the chest. I figure my chest is big and strong enough as is, so I'll just maintain.

 

[crader]

Lacrosse huh, that should be fun and good cardio too.

 

[thesinner]

You ain't lyin'.

I don't think I was made to be able to do that much running.

 

[thesinner]

hey everybody.



This past week was really busy with my research, and I didn't have enough time on Friday to get my workout in, so I worked out today. Saturday lifting is a rare occasion for me.



Lifting went as so.



Weighted Dips: 135*15 145*11

superset with

Alternating Hammer Curls: 45*40 50*40 (40 meaning 20 reps each hand)



Squats: 225*25 245*22

superset with

Skull crushers: 90*14 110*10



Deadlift: 315*12 315*11

superset with

T-bar Rows; 125*11 125*12



Arnold Press (Negatives): 65*12 65*12

superset with

Cable Pulldowns: 200*14 230*12



Core work. It's kinda tough to describe, and I don't have a name for it. But since I'm getting back into lacrosse, I wanted to work my core muscles in attempt to stregthen up my field movement and add some power to my shots. I set up a high pulley and did a twisting motion with my top hand holding the cable, and arm stiff. Lol. That probably makes no sense, but it feels like it did the trick. Anyhow 40lbs for 40 reps each side.

 

[thesinner]

Good Morning everyone.

Today's workout went like this:

Squats: 205*30 205*30
superset with
Face Pulls: 100*12 100*12

Arnold Press: 70*11 70*12
superset with
Close-Grip Pulldowns: 200*16 220*10

Weighted Dips: 135*10 135*12
superset with
Cable Curls: 140*12 140*12

Tricep Rope Pushdowns: 80*12 80*12
superset with
DB Side Laterals: 20*10 20*10 (10-count hold at top of motion)

Russian Twists /w weight: 25*40

All in all, it was an ok workout. I wasn't particularly in the mood to move at the beginning, but slowly picked up speed as it progressed. I did a lot of running over the weekend, and paying the price with a lotta lactic acid in the legs.