Lean and Green Posted March 13, 2009 Share Posted March 13, 2009 Great intense workouts you do.They would be great for dieting bodybuilders too, especially the conditioning circuits. SERIOUSLY!!!!!!!!!!!!!!!!!! If you were here i'd be requesting your expertise and guidance to work with me and tell me what to do and force me to do it..... Link to comment Share on other sites More sharing options...
joelk Posted March 13, 2009 Share Posted March 13, 2009 You can PM me mate anytime, I'm always hanging around and can answer any questions- not that I'm an expert yet but will try and help.I think I will try some of MaryStella's training routines when I'm into my diet, it would be a good change. Link to comment Share on other sites More sharing options...
MaryStella Posted March 14, 2009 Author Share Posted March 14, 2009 You can PM me mate anytime, I'm always hanging around and can answer any questions- not that I'm an expert yet but will try and help.I think I will try some of MaryStella's training routines when I'm into my diet, it would be a good change. wow! I am excited to hear you might want to do some of my workouts. Some of them are my design, some are crossfit workouts of the day and some are my modifications to crossfit workouts of the day(mostly if I can't use the recommended weight or don't have access to the equipment such as ring dips). www.crossfit.com if you want to check it out and are not already familiar with it. I just use it as a supplement to my routine not as my only real workout of the day. On the conditioning circuits the key is to do them as fast as you can, not to pace yourself in order to get the most out of it. Link to comment Share on other sites More sharing options...
MaryStella Posted March 14, 2009 Author Share Posted March 14, 2009 Great intense workouts you do.They would be great for dieting bodybuilders too, especially the conditioning circuits. SERIOUSLY!!!!!!!!!!!!!!!!!! If you were here i'd be requesting your expertise and guidance to work with me and tell me what to do and force me to do it..... not sure if this was for me or joelk but like joelk I would be willing to help you any way I could. If you looking for a conditioning circuit to add to your weight training Here is a potential "Finisher" for you. When your done training for that day top off your workout but getting yourself under a pullup bar and doing A "burpee" which I think is technically called a squat thrust, do a plyometric pushup with it, or if that isn't good for your shoulder condition a regular pushup would be fine, on the vertical jump up off the ground on the end of the burpee jump up to grab the pullup bar and complete a full pullup. You can do this as a burnout, or do it for time. If you've got someone to count how many rounds you can do that might be interesting to track too. It is hard to count them yourself as you get a bit disoriented. let me know if you ever try it. Link to comment Share on other sites More sharing options...
MaryStella Posted March 14, 2009 Author Share Posted March 14, 2009 3.13.9 I went to my second Dr. appointment for my shoulder today. The problem lies in my Teres Minor and infraspinatus. I am getting ART or active release therapy to break up all of the scar tissue that is developing as a result of things not working correctly. It isn't the most pleasant treatment as it could be rather painful but it does work and rather quickly. I've come a long way to get rid of the muscle imbalances causing my impinged nerves. I felt great after the appt. and put in some back work mostly today. 6am - 3 mile run 25:07 - This included a slow warmup at the beginning as my legs were really tight, sore & tired. Scarecrows - using this to rehab my shoulder, that is why the weight is low.3lbs DB X 154lbs DB X 155lbs DB X 15 Superset: 3 sets of 10 repsDecline Bench Situps with 10lb DB behind neckWeight Knee Raises with 10lb DB 5pmShoulder Stability Circuit 6lb DB 3x15 V raises, rear delt raises, Scapular Pushups, Rotational Holds Superset: 3 x 15One Arm DB Rows - 20 DBs Finisher: 30 lbs X 5 repsBack Extension - BW Superset: 3 X 15Lunges with 15lb bar in Military Press OverheadUpright Row w/12lb DB Face Pulls 3 x 15 - 15lbs on cable - another rehab exercise Pullups - Negative only 5,3,3,2,1,1 50 - Ab V raises50 - Bicycles (each leg)50 leg lifts Parallel Grip Pulldown70 lbs - 3 X 10 reps80 lbs - 3 X 6 reps90 lbs - 3 X 5 reps100 lbs X 1 rep Link to comment Share on other sites More sharing options...
MaryStella Posted March 14, 2009 Author Share Posted March 14, 2009 3.14.97am4 rounds for time60 plyometric jumps20 scapular pushupsTime: 14:24 - Had a tough morning was tired and moving slow. Just haven't had enough rest all week. Hope to catch up a bit soon. I got through the workout but it didn't feel like i was moving as quick as I could have. Face Pulls - 25 lb cable weight - 4 x 15Shoulder Stability CircuitV Raises - 1 X 15 = 6 lb DBRear Delt Raises 1 x 5 w/ 6 lb DB - My shoulder felt like it was giving out so I dropped the weight down since it is only a rehab exercise. they might have been still tired from last nights session.Rear Delt Raises 1 X 10 w/ 5 lb DB - What a different 1 LB makes. It is kinda funnyScarecrows RH 3 X 15 w/ 5 lb weight, LH 3 x 15 w 4 lb weight. I really want to make these equal but my left hand just can not handle the weight yet.V raises & Rear Delt Raises 2 X 15 w 5 lb DB4 X 25 Leg Pushes (In and Outs on end of bench)3 X 20 Situps on AB Ball done slowly 11 Jeet Kune Do - Kali Escrima Angle Drills. I turned southpaw and completed everything left handed today. This was a challenge as I normally hold my stick in my right hand but it was good work to do. 12 Kickboxing - 1 Hour of live partner drills. 1 Hour of situational sparring ( could only use certain punches or kicks for each round) I only used my right hand to block I didn't throw it at all. Can't wait to have it back in play. Partner Leg Lifts - 3 minutesAlternate Crunches, V Raises and Bicycles for 2 - 3 minute rounds with 30 second recovery. Link to comment Share on other sites More sharing options...
John V Posted March 14, 2009 Share Posted March 14, 2009 You are tough. Impressive training indeed. Link to comment Share on other sites More sharing options...
MaryStella Posted March 15, 2009 Author Share Posted March 15, 2009 Thanks JohnV - Much appreciated! 3.15.9 - I was really dragging a lot of yesterday. I think the sparring took a lot out of me because I was feeling crappy all day. So much that I thought about taking a day off today and I never schedule rest days. I only take one when they have to happen. I decided I would just go into the gym today and see what I could do. It wasn't one of my best workouts but I got through it and I am happy I did it. Did a bunch of abs since everything else hurts. Also did a recovery run just to work through the soreness and hopefully be back on my feet for tomorrow. 8am Shoulder Stability Circuit - Through 1 round just to warmup a bit. (see SSC below) Modified CF WOD "JT" Complete 21 - 15 - 9 reps of: Shoulder Presses (12lb DB), Chair Dips, Scapular pushups - My arms were smoked right towards the end of the first 21 reps of the presses and it didn't get any easier but i made it through it.Time - 7:30 Ab Circuit 10 situps on Ab Ball - SLOWWeighted Cable Side Crunches - 5 X 135Weighted Cable Crosses - 10 x 20 lbs20 situps on Ab Ball - SLOWWeighted Cable Side Crunches - 5 X 135Weighted Cable Crosses - 10 x 30 lbs30 situps on Ab Ball - SLOWWeighted Cable Side Crunches - 5 X 135Weighted Cable Crosses - 10 x 30 lbs Weighted Knee Raises 15 lbs - 2 X 1020 lbs - 2 X 10 Face Pulls15 reps X 20 lbs15 X 2515 X 3015 X 3515 X 4015 x 45 Superset of:Decline Bench Situps with 10lb DB behind neckWeighted Leg Lifts 14 lbs3 sets of 10 reps 3 mile recovery run - 26 minutes I also keep a nutritional journal. Mostly to track my protein intake. I am thinking about starting to post that too just to see if other think it needs improvement. Link to comment Share on other sites More sharing options...
MaryStella Posted March 17, 2009 Author Share Posted March 17, 2009 3.16.96am - rough morning, lots of issues so i took it light just doing some routine rehab exercises and abs.Shoulder Stability Circuit - V raises, rear delt raises, scapular pushups, scarecrows. 3 X 15 w/ 5 lb DBFacepulls - 30 lbs X 15 reps, 35 X 20, 40 X 20, 45 X 15Weighted Knee Raises - 10lb DB 3 X 15Decline Bench Situps with 10 lb DB behind neck 3 X 10Weighted Leg Lifts 14 LB - 3 x 105:30 Run 3 miles - 23:001 hour - Kickboxing - Shadown Boxing, Power work on bag - still not using right side. Another Dr. appt. tomorrow.Conditioning - 2 - 3 minute rounds of Crunches, Leg Lifts, Bicycles, Jumping Jacks, Burpees & High Knees, alt. every 30 sec 45 sec rest between rounds. Link to comment Share on other sites More sharing options...
MaryStella Posted March 18, 2009 Author Share Posted March 18, 2009 3.17.9 3 X 15 Shoulder Stablity Circuit, V Raises, Rear Delt Raises, Scapular Pushups, Scarecrows Face Pulls - 3 sets of 15 - 40 lbs Run Stairs- all up no down - as many as can be completed in 20 minutes105 floors - 2.25 miles 7pmJump Robe - 18 minutesKickboxing - Drills - mostly lead roundhouse work9pm Jeet Kune Do - Entry techniques Had my shoulder worked on again with ART. Its painful to have all of the scar tissues broken up. It was very fatigued. Link to comment Share on other sites More sharing options...
MaryStella Posted March 18, 2009 Author Share Posted March 18, 2009 3.18.9Shoulder is very sore and bruised today. Recovering from the ART. Decided to do the rehab exercises later in the day 6am - Split Jerks - Wanted to test the shoulder a bit to see how it is working but kept the weight light just to be safe. Didn't want it to give out. Hopefully it will heal soon so I can start pushing it a bit.Warmup - 18lbs - Didn't count the reps 45lbs55 lbs - wasn't using good form and getting a good drop probably because the weight was light and I was getting away with it.55lbs - stayed here to practice the form60 lbs65 lbs70 lbs - my lifting partner luckily helped me on this one. I didn't do a good drop of getting my body under the bar so I had a bad catch which jarred my shoulder. Decided to call it a day with before any more damage could be done. Not sure why this happened I had really good form on the on the 60s. Ab Circuit:40 Situps on Ball20 Jack knives50 Situps on ball30 Jack Knives10 Curling Back Extensions60 Situps on Ball30 Jack Knives20 Curling Back Extensions I don't take any rest between my circuits or as little as needed toget setup for the next exercise. The jack knives were really tough after the situps today. Loved it! Link to comment Share on other sites More sharing options...
aluck Posted March 18, 2009 Share Posted March 18, 2009 Not that you didnt know... But your definately a badass! Keep writing.. Im reading. Link to comment Share on other sites More sharing options...
MaryStella Posted March 18, 2009 Author Share Posted March 18, 2009 Not that you didnt know... But your definately a badass! Keep writing.. Im reading. Hee Hee! I don't think of myself that way but thanks for the compliment and reading my log. Link to comment Share on other sites More sharing options...
MaryStella Posted March 19, 2009 Author Share Posted March 19, 2009 3.18.9 - 5 pmRun - 2 miles - 15:50Face Pulls 3 x 15 @ 40 lbs, 1 X 10 @ 45 lbsSuperset: 3 sets of 10 repsWeighted Knee Raises w/ 10 pound DB between feetDecline Bench Situps W/ 10 lb. DB behind neck+10 Weighted knee raies w. 10 lb DB between feetKickboxing - 1 hour Jab Defense please kicking combinations with defense joelk & LnG - i ran across this on the crossfit website and since you both mentioned this I thought I would post this for you. This is in response to the question can I get BIG doing Crossfit? I also want to say I was hesitant to post it because I don't want to seem as if I am encouraging steroid use because of course I am not. I do CF for strength and conditioning not for BB so I wasn't sure what to say about it for that function. Just found this interesting and thought you might too. From the FAQ section of the crossfit website:If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,Here is a hierarchy of training for mass from greater to lesser efficacy:1. Bodybuilding on steroids2. CrossFitting on steroids3. CrossFitting without steroids4. Bodybuilding without steroidsThe bodybuilding model is designed around, requires, steroids for significant hypertrophy.The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens.The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close.Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training. Link to comment Share on other sites More sharing options...
aluck Posted March 19, 2009 Share Posted March 19, 2009 Totally looking forward to you taking a trip to visit your bro! Link to comment Share on other sites More sharing options...
MaryStella Posted March 20, 2009 Author Share Posted March 20, 2009 3.19.9 - My shoulder feels the worst it has in days. Very sore all day, It is beat up from the ART. I am supposed to go again tomorrow for another treatment but if it feels like this in the morning I am going to call the Dr. and see if i should still go because i don't know if i could get it beat up more right now. Hopefully it will heal up while I am sleeping tonight. It is getting frustrating I have been doing a lot of running recently. Also, I haven't been doing the CF WOD's as much depending on what they are for the day and I would really like to get back to them. I also have been working around it in kickboxing as much as possible but it is limiting my arsenal and I can't wait to have it back already. 6amFace Pulls 3 X 20 @ 40 lbsShoulder Stability Circuit - 3 x 15 - V Raises, Rear Delt Raises, Scapular Pushups - this was hard to get through today because of my shoulder Ab Circuit: 3 x 10Weighted Knee Raises - 10 lb DB between FeetDecline Bench Situps - 10 lb DB behind neckWeight Leg Lifts - 17 lb Ankle weights Run Stairs - all up no down as many as possible in 20 minutes:108 floors, 2.25 miles 7pm Jump Robe 20 minutes - this was really tough on my shoulder, it is just that sore.Muay Thai Kickboxing - Line and Partner drills utilizing, Knees, Elbows, Kicks and Counters. Link to comment Share on other sites More sharing options...
MaryStella Posted March 20, 2009 Author Share Posted March 20, 2009 3.20.9 10 rounds for time of:10 Deadlifts using 95 lbs10 Pushups10 Bent Over Rows using 25 lb DB's10 Situps on BallTime: 16:31 I decided to put half of what I normally deadlift on since it was for time and it wasn't enough,while it was work I will make it heavier next time. I found the Bent over Rows the toughest for me. Around round 5 I had to break it down to two sets of 5 which slowed my time up a bit. I might make this lighter next time around, maybe use 20's. No issues with the pushups or situps I flew threw those. 5pm Run 3 miles - 23:50Ab Circuit: 3 sets of 10 eachWeight Knee Raises with 10 DB between feetWeighted Leg Lifts - with 17lb ankle weightsDecline bench situps w/ 10 DB behind neck I must have pre-exhausted my lower back with the deadlifts or bent over rows because the weighted leg lifts were killer hard today. Or maybe it was because they were directly after the Weighted knee raises. not sure just happy they are over for today. Shoulder Stability Circuit 3 X 15 w/ 5lb DBV-Raises, Rear Delt Raises, Scapular PushupsFace Pulls 15 reps 2 each weight of 15lb, 20lb, 25lb, 30lb I had my shoulder worked on again today with ART. The Dr. recommended I do a few more treatments but if it doesn't start showing more improvement I might need an MRI. This was disappointing news. I am going to ice my shoulder as much as possible this weekend. Link to comment Share on other sites More sharing options...
Lean and Green Posted March 21, 2009 Share Posted March 21, 2009 ART!!!!!!!!!!!!!!!!! That's what it was; how did you find out? Thanks for reminding me! That is goal numero uno for myself right after the competition. My hurt shoulder prevents me from lifting at 100% intensity and heavy till this day from 9 months ago. It hasn't healed or has healed improperly. I need it looked at. I'd like to go on a massive weight gain/bulking/powerlifting and then max size for say 8 most after the comp is over BUT I refuse until my shoulder is 100%. It won't be able to handle what I intend to put my body through. Nothing out the ordinary but it needs to be functional and right now it is not. Anyhow. what knd of costs have you incurred from it? What do you think would be the total cost at the end? Has it helped at all? Is it worth it? MRI costs? total cost w/out MRI estimated at? After? Post therapy? keep me posted! This is of upmost importance to me and will be my main focal point come may 1st and thereafter thanks MS!!!!!! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 22, 2009 Share Posted March 22, 2009 10 rounds for time of:10 Deadlifts using 95 lbs10 Pushups10 Bent Over Rows using 25 lb DB's10 Situps on BallTime: 16:31ps I flew threw those. MS, that looks hella fun. Is it?I hope your shoulder is better today. Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2009 Author Share Posted March 23, 2009 LnG - I've actually had ART on a couple different injuries. Plantar Fasciatus and Achilles Tendonitus from running too much, back injury from kickboxing. It has been highly effective at treating my other injuries. I am trying to use it for my shoulder injury since like you i am not able to use it 100 percent now. I am trying to work around it as much as possible. costs depends on if you have insurance or not. if you have insurance it is just your copay. If you don't have insurance then it is the cost of the office visit which is about $50. Total costs would be determined on how many times you need to go. I went twice for my back but about 10 or 12 times for my feet. I've already gone about 5 times for my shoulder. I can't go too many more times because once the scar tissue if broken up there isn't much more to be done. I've been doing strength training exercises daily to rehab it. It has helped with my other injuries. ALthough I must say the treatments are not the most pleasant, they can be painful. I have not had an MRI yet for it, trying to avoid it if possibly. The cost there depends on your insurance. I believe they are expensive. Hope this helps. Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2009 Author Share Posted March 23, 2009 10 rounds for time of:10 Deadlifts using 95 lbs10 Pushups10 Bent Over Rows using 25 lb DB's10 Situps on BallTime: 16:31ps I flew threw those. MS, that looks hella fun. Is it?I hope your shoulder is better today. sure is. you should try it! Still working on the shoulder. Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2009 Author Share Posted March 23, 2009 3.21.9 Back Squats5 x 95 - ATG5 x 135 5 x 1455 x 1455 x 95 - ATG Incline Bench - Chest Press - Shoulder not stable on 25 used spotter for stability5 x 15 DB5 x 20 DB5 x 25 DB5 x 25 DB One Arm Bent Over Rows5 x 35 DB5 x 40 DB5 x 45 DB5 x 50 DB Shoulder Stability Circuit - 3 x 15 of V-raises, rear delt raises, Scapular pushups Face Pulls - 15 reps @ 15, 20, 25, 30,35, 10 reps at 40 ,45 Ab V Raises - 25 Link to comment Share on other sites More sharing options...
MaryStella Posted March 23, 2009 Author Share Posted March 23, 2009 3.22.9 Modified CF WOD "Lynne" Five rounds for max reps of:Body weight bench press - changed to Flat Bench Chest Press - wanted to work with dumbbell instead of bar to work on shoulder stablity issuesStrict Pull-ups - used 60 lb weight assistance Bench Press - with 20 lb DBS 1 - 33 - used 15 lb DB2 - 183 - 16 - shoulder gave out on this set used spotter for the rest of the reps for stability4 - 125 - 16 pullups1 - 122 - 103 - 94 - 105 - 9 20 GHD situps, 20 back extensions, 20 GHD situps, 20 Back Extensions - 10 GHD situps - SLOW Face Pulls 5 sets of 15 reps @ 15 lbs Shoulder Stability Circuit - 3 X 15 - v raises, rear delt raises, scapular pushups Link to comment Share on other sites More sharing options...
MaryStella Posted March 24, 2009 Author Share Posted March 24, 2009 3.23.9 6am - Face Pulls - 15lbs - 5 x 15Shoulder Stability Circuit - 3 x 15 V Raises, Rear Delt Raises, Scapular Pushups CF WOD "Karen"For time 150 wallballs w/ 10lb Medicine ball Time 4:57 wallballs are a squat with medicine ball, you launch the medicine ball up and off the wall on the way up and catch the ball on the way down. Leg Lifts - 50 X BWBicycles - 50 each sideV raises - 50 X bw 5:15 - Run 3 miles - 23:186 rounds of kickboxing bag work3 - 3 minute rounds of ab work, alternate each minute between crunches, v raises, In and Outs, flutter kicks, bicycles Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 24, 2009 Share Posted March 24, 2009 3.23.9 CF WOD "Karen"For time 150 wallballs w/ 10lb Medicine ball Time 4:57 Thats 30/min, 1 every 2 secs, that's so fast! I'm gonna try some today if my knee can handle it. Link to comment Share on other sites More sharing options...
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