Mikkei's New Training Log

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robert
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Re: Mikkei's New Training Log

#16 Postby robert » Mon Oct 12, 2009 2:32 am

Keep it up and I look forward to crossing paths in the room filled with iron again soon!

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Re: Mikkei's New Training Log

#17 Postby mikkei » Tue Oct 13, 2009 10:28 am

Didn't workout out much yesterday, just did some push ups, chair dips, and crunches at work.

Today I hit up the gym at 6am and did:

Pull ups and negatives
Good Mornings
Decline Bench Press (New 1RM Personal Best at 100lbs)
Deadlift (New 1RM Personal Best at 205lbs, almost made 225lbs)
Side crunches with 10lbs and 25lbs
Decline crunches with 10lbs plate
Push Up to DB Row

Good workout. Now time for work.

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Re: Mikkei's New Training Log

#18 Postby MaryStella » Tue Oct 13, 2009 5:45 pm

whoo hoo! overhead squats!!!! GOOD STUFF!!! Nice on the DB swings too!

Wallballs are:

Holding a medicine ball squats down and on the top of the squat throw the medicine ball at a target on the wall. When you catch the ball you immediately go down into a squat so it is all one fluid motion. I like to use a 20lb medicine ball at a 10 foot target but I would suggest start with a lighter ball and a shorter target until you learn the motions. I will try to post a video link of it for you. Great total body exercise.

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Re: Mikkei's New Training Log

#19 Postby MaryStella » Tue Oct 13, 2009 5:46 pm

http://www.crossfit.com/cf-info/excercise.html

then just click on wallball to watch the demo video.

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Re: Mikkei's New Training Log

#20 Postby mikkei » Wed Oct 14, 2009 5:20 pm

Oh hey! I just realized that you were a "crossfitter". I starting reading about crossfit about a month ago and never made the connection to your training, even thought your training log says CrossFit right on it!

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Re: Mikkei's New Training Log

#21 Postby mikkei » Wed Oct 14, 2009 5:30 pm

I was at the gym at 6am today. Seems like that's the only time I can rely on being able to get there. I warmed up (which is new for me) with 1,000 meters of rowing in 5 minutes. The moved on to biceps and triceps:

Parallel Bar Dips: four sets, last was mostly negatives.
Alternating Dumbbell curls: 12.5lbs, 15lbs, 17.5lbs, and finally 20lbs.
Rope Cable Pushdown: 30lbs, 40lbs, 30lbs.
Rope Cable Hammer Curl: 30lbs, 40lbs, 40lbs.
DB Kickbacks: 12lbs for three sets.
Barbell Curls: 25lbs for three sets.

This is my first real bodypart-specific training session since getting back into it. I've been sticking to mostly full body exercises, but my calves are still wrecked from Thursday, so I had to lay off legs. I noticed that my arm strength has diminished a lot since I took all that time off, but I feel confident that it will come back fast and build even faster (up until a point).

Looking forward to busting out some Turkish get ups tomorrow and maybe trying some overhead squats again. I'll also need something random that I'm not expecting, so throw something at me!

Also, I just looked back at my old logs and complied my personal bests for the important exercises.
Deadlift: 205#
Squat: 135#
Bench: 100#
Pullups: 15 reps

Maybe not much, but my bodyweight's only 128# right now.

The squat and bench are not 1 RM max or anything, just the heaviest I used to do for reps before I took my break. I'm eager to see what my 1 RM actually is.

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Re: Mikkei's New Training Log

#22 Postby MaryStella » Wed Oct 14, 2009 5:58 pm

Yep I'm a CFer. How about Box Jumps (Plyo) or Burpees?

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Re: Mikkei's New Training Log

#23 Postby mikkei » Thu Oct 15, 2009 6:45 am

I'll definitely throw in some burpees! That'll be cool and will also get my heart rate up.

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Re: Mikkei's New Training Log

#24 Postby MaryStella » Thu Oct 15, 2009 5:51 pm

a great total body burpee workout is to do your burpees under a pullup bar so that when you do the vertical jump you grab the bar and then do a pullup. It is in a nice workout finisher.

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Re: Mikkei's New Training Log

#25 Postby robert » Fri Oct 16, 2009 1:27 am

Great workout tonight dude!

Let's train together again soon!


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Re: Mikkei's New Training Log

#26 Postby mikkei » Fri Oct 16, 2009 11:32 am

Training with you was definitely awesome. Like I said, it was great to be able to push past the point that I can safely do by myself.

We did:
Push-ups to Cable flys x 3 sets

Flat bench press x 4 sets

Incline dumbbell press x 4 sets

Machine press x 3 sets

Overhead press x 3 sets

Lateral raises to Front raises to Posterior delt raises x 3 sets

Felt pretty damn good. Haven't done a good shoulder workout since I re-started my training.

This morning I was back at it at 6am doing Legs.

Turkish Get Ups for warm up: 20lbs, then 25lbs, then 30lbs (barbells)

Squats at 135lbs x 4 sets

Calve Raises

Knee Jumps: 10lbs plate, 2x10lbs plate, 45lbs bar x 3 sets, 2x10lbs plate, 10lbs plate, no weight.

Finished off with 3 sets of Burpee to pullup.

10 minutes on the elliptical for cardio.

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Re: Mikkei's New Training Log

#27 Postby MaryStella » Sat Oct 17, 2009 6:33 pm

nice with the burpee pullups! u didn't mention how much like them?? maybe some push jerks or split jerks for your shoulders.

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Re: Mikkei's New Training Log

#28 Postby mikkei » Sun Oct 18, 2009 12:14 am

The burpees were killer, especially at the end of the workout. I felt like a wimp!

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Re: Mikkei's New Training Log

#29 Postby MaryStella » Sun Oct 18, 2009 6:18 am

they are very humbling. A good ego checker every time you do them. also thought about handstand pushups (against a wall if you've never done them before) as an excellent shoulder exercise.

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Re: Mikkei's New Training Log

#30 Postby vivalasvegans » Sun Oct 18, 2009 11:05 am

mikkei wrote:Turkish Get Ups for warm up: 20lbs, then 25lbs, then 30lbs
wow, nice.
MaryStella wrote:also thought about handstand pushups (against a wall if you've never done them before) as an excellent shoulder exercise.
i was planning on starting these soon, how much do you think they hit the traps?
Radical simply means "grasping things at the root." - Angela Davis


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