Back on the Bench Press

Well my Friday Bench workout came around and I am always pumped for this day.

I am really enjoying the Crossfit. But I nothing will replace my passion for the Bench Press!!

This how the workout went down.

Bench

135 x 10

225 x 10

315 x 10

405 x 5

455 x 2

520 x 1 A little tough at the midway but managed to grind it out.

4 Boards Raw 1st week of 3

575 X 1

605 X 1

635 X 1 This weight was a challenege..definitely where I want to be struggling at. my goal is to master this weight and work towards 645 by week 3

Bent Over Rows

235 X 10

235 X 10

235 X 10

The wjole workout out took 40 Minutes...I could have pushed it to 35 minutes but I wanted to get a good attempt in at the 635...A year ago I would have taken 60 to 90 minutes to do the same thing.

My Fitness levels is improving weekly due to the FREAKing Crossfit

AWesome!!!

Did I Mention that my Legs Hurt?

Well They hurt less now!



Last Night was "No Excuse" Crossfit



So becoming a bit more FREAKish on Crossfit Training, I said to myself (I knew it was me because I recognized my Voice)



Let's do More Burpees!!



So the WOD (Work Out of the Day)



went like this



Burpees

Tricep Pushdowns with Blue Bands

Planks

Bent Over Rows with Dumbells



1st round 60 secs of each Non Stop Then Immediately Into

2nd round 45 secs of each Non Stop Then Immediately Into

3rd round 30 secs of each Non Stop Then Immediately Into

4th round 15 secs of each Non Stop Then Immediately Into



Total Workout Time 10:00 Minutes

Total Sweat Time afterwards 60:00 Minutes



Sprawled out on the floor Vomit Gurgling...Priceless









That Picture isn't me..I Looked Worse!!

What a Crazy Morning

What a Morning I had.

I woke this morning around 6:30 am..I looked around the room and woke my wife up.

I shook her until she began to wake.

I said "Baby Call the Police!!"

She sat straight up in bed and said. "Oh My god Why!!"

I quickly shot back at her.

"Some fucker broke into our house last night, snuck up into our bedroom,
and proceeded to beat my legs with a FEAKin' baseball bat!!!"

Big Pause...Laughing "oh wait a minute..it was that PT Crossfit last Evening..."

Needless to say she was pretty mad at me...

My Front quads are killing me!!

It's amazing what Crossfit Intensity can do for Muscle stimulation isn't it

My legs hurt just Typing this

Later!

My Quads R Killing Me !!

Crossfit Basics "PT"

Last Night I hit my basic Crossfit workout

Push Ups X 12
BDW Squats X 12 (Body Weight Squats)
Cardio 60 secs

Repeat Once more Then 60 secs Rest That's one cycle

Repeat this cycle as many time as possibe in 30 minutes

Last Night I got 7.5 cycles done a new record!!

That equals
180 push ups
180 BDW Squats

At a body weight of 355lbs thats ends up being 127,800 lbs of volume in 30 minutes including 15 minutes of cardio!

I feel like there is a cement slab laying across my lap as I sit and Type this..

I will need more Oatmeal Protein Shakes today!!

Ohh my FREAKin Quads!!

Monday Night Travelling Workout

This Monday I had to find another place to train as my Training partner Eric couldn't Train

It was is Wife's Birthday and was gonna be booked up all night with Foot rubs and Yes Dears!

So I sent out an email asking who wanted to hook up for a Workout.

My Buddy Markus hit me back and said let's do it (poor bastard didn't know what he was in for)

We went to his gym Westgate Fitness, it was my first time there. What a great Gym! Not one of these monsters Francise outfits, but a a nice gym with lots of free weights.

Definitely a place I would train at if I lived nearby!

That being said I got there at 7:35 and we got started.

Bench Press for reps

305 X 12
315 X 12
365 X 10
405 X 8

One arm DB Press

45 lbs X 10
45 lbs X 10
45 lbs X 10

Face Pulls Blue Band

5 Sets of 35 reps

Delt Super Set 10 reps each in a row repeat 2X

Front Raise
Side Raise
Rear Lateral

35 lbs

Tricep Pushdown with Blue Band around Neck - 60 seconds rest per set

60lbs X 10

Down and Fried Delts and Triceps

I wonder if Markus can move his arms today?

Friday Nite Rockin Workout

Just Banged out a great workout last night!

Bench Press Raw
135 X 10
225 X 10
315 X 10
405 X 6
455 X 3
515 X 1 This one felt very good could have done a double

5 Boards - 3rd and Final week

575 X 1
595 X 1
615 X 1
635 X 1
655 X 1 Little help at sticking point

Bent Over Row
3 X 10 @ 225

Felt fantastic - Did workout in under 60 Mins (that's with 2 of us training)

I am really starting to see the effect of the 4 shake workout systems as well!!

Fitter Means Stronger

In recent Months I have been incorporating more Conditioning in my training by means of
Crossfit or Boot Camp Style training.

Although I have just scratched the surface, the Fitness effect is almost immediate.

Some studies show that Your over all Fitness Improves 25% for every 6 Crossfit style workouts you do ( providing you average 2 per week)



I definitely see a difference in GPP (General Physical Preparedness)

On my Heavy Bench Days I used to take 3 - 5 mins between sets.

Now I ususally take 60 - 90 secs.

What A difference.

Here is the last workout I did Thursday Morning.

Dirty 30

BDW Squats
Horizontal Pull Ups
Burpees
DB Clean and Press
Push Ups

The Burpess Kicked my Ass!!

You do 30 reps of each exercise non stop (if you Can)

Then do a second set.....I was only able to 10 of each on the second cycle.

FREAKing Burpees!!!!!!!!!!

Swiss Bar Training Heavy Singles and Doubles

We Have been using the swiss bar now for a Month now!

I FREAKing Love it!

I dont think I have ever felt my Triceps get hit this way

In This Clip I hit 405 Including the weight of the Bar, I went on to just Miss 505

The sd card was too full to record the next 2 lifts. (yeah Right!) ..no no for real!!




Id Have to say that my 2 Favorite Discoveries in the last few Months are;

Beta Alanine - This stuff just Rocks for Workout Volume and Endurance

Swiss Bar Training - Blasting my Delts and Tri's Like nothing else!!

Time to Eat!!

Testing

Is this Thing On