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#272839 - 07/20/06 07:40 PM Re: Joel's Workout Log [Re: Dereck]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
Today I did workout B, HIIT (you're right, dereck)

150 skips on the jump rope as fast as possible
10 pushups on medicine ball- alternating the hand on the medicine ball (5 each hand)
10 trunk rotations with medicine ball at waist level-
10 lunges each leg- medicine ball held above head
10 V-ups with medicine ball held above head
10 Groiners/Mountain Climbers (1= 2 on each side, alternating inside of the elbows and outside- so it's actually 20 each side for each superset)

3 supersets, 60 seconds between each superset, 15-20 seconds between each exercise for the first two sets, 20-30 seconds for the last set.

My sister came in and watched the last two supersets, she was amazed at how much I did.
I didn't stop the timer right after I finished because I was too busy trying to actually breathe. But the whole thing took me about 16:30. One of the best sweats I've had in a long time.

I didn't do the turkish getups because I've never tried them before and didn't want to slow myself down too much. And at the point I'm at now, I think I'll leave them out for a while. Get use to this one, then alter it a bit.

I'm also looking at alternating the medicine ball pushups I'm using now with both hands on the ball. Either altering during sets or workouts. If I can remember, that is...
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#272840 - 07/20/06 08:01 PM Re: Joel's Workout Log [Re: JoelM]
MattJ Offline
Free Rhinoplasty!
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Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Dang, Joel! If you are using 95lbs for overhead squats, you have nothing to complain about. At least I hope not - that's the same weight I use!
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#272841 - 07/21/06 12:51 AM Re: Joel's Workout Log [Re: MattJ]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
A note before I head off to bed.

What is the time limit you should rest between workouts?

Mine today was at 6:30pm, and if I do workout A tomorrow, I will have to start by 3:30 at the latest, hopefully closer to noon. I'll be out of town on saturday, so no workout then, and maybe a light workout sunday night(work on the wavemaser or yoga) before workout A on Monday morning again. I could push A back to Tuesday if necessary.

_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

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#272842 - 07/21/06 03:39 AM Re: Joel's Workout Log [Re: JoelM]
Cord Offline
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Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Workout when it suits your day's schedule- if you have to grind it out, it doesnt matter, you have a whole days rest on saturday, and agentle active recovery session on sunday, so it shouldnt matter
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#272843 - 07/21/06 01:59 PM Re: Joel's Workout Log [Re: Cord]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
You were right, Cord, did fine today with workout A again.

Overhead Squat 4x5, 95lbs
Deadlift 4x5, 115lbs
Overhead Press 4x5, 75lbs
-----------------------------------------------------------
In fact I did better than fine, I had a stopwatch with me to time the entire workout and keep an eye on rest between sets- 34:30 including warmup(stretches) and cooldown(2 minutes medium pace jumprope). That's more than 20 minutes time cut off of two days ago with the same weights, lifts, and reps. And I didn't even do a cool-down on Wednesday!! I kept my rest between sets at 1-2 minutes and about 1 minute between exercises.

95lbs is definitely my limit for now on the overhead press, but I'm ok with that.
I'm going to go up 5lbs on the deadlift next time and see how that goes.

[edit 2]- Dereck, I did the reverse grips on the deadlifts and it was great, that may be why I'm going to try it at 120 next time.
------------------------------------------------------------
[edit 1]-I give today's workout 4 out of 5 thumbs up


Edited by JoelM (07/21/06 02:05 PM)
_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

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#272844 - 07/21/06 02:37 PM Re: Joel's Workout Log [Re: JoelM]
Dereck Offline
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Registered: 10/04/04
Posts: 10413
Loc: Great White North
Awesome stuff Joel.
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#272845 - 07/21/06 04:35 PM Re: Joel's Workout Log [Re: JoelM]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Niiiice
A good rule of thumb is that if you cant increase weight, increase intensity as a second option. You did this with no prompting needed- great stuff amigo, now you can enjoy a well erned day of rest (and a beer or two eh? )
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#272846 - 07/22/06 08:59 AM Re: Joel's Workout Log [Re: Cord]
TimBlack Offline
Exalted

Registered: 05/10/05
Posts: 1403
Loc: UK, Brighton
Good stuff Joel, what do you weigh?
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My Workout Log

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#272847 - 07/22/06 03:44 PM Re: Joel's Workout Log [Re: TimBlack]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
5'11.5"

Beginning of the year I was weighing around 165. Haven't weighed myself for about 3 months but I'm probably about the same, give or take 3-4 pounds. I'll see if I can get some new batteries for my scale soon.
_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

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#272848 - 07/25/06 12:15 AM Re: Joel's Workout Log [Re: JoelM]
JoelM Offline
Professional Poster

Registered: 07/26/04
Posts: 6355
Loc: Georgia, USA
Workout B today, or as I nicknamed it tonight- Heart Attack

150 skips on the jump rope as fast as possible
10 pushups on medicine ball
10 trunk rotations with medicine ball at waist level-
10 lunges each leg- medicine ball held above head
10 V-ups with medicine ball held above head
10 Groiners/Mountain Climbers(2 each side=1)

14:32
About 2 minutes off of last time. I took less time between sets this time, but kept the 60 seconds between supersets. I was still pretty pooped after the last superset so I'm not sure if I'll be able to move up to 4 all that soon. Maybe if I'm having a good day I'll try it out and see how I feel. I also did the second set up pushups with both hands on the medicine ball instead of alternating. I like it that way and I'll probably keep it if I remember.

Nothing on saturday or sunday, the rest felt nice but little guilty for not doing anything. I got caught up with things this morning so had to do it after work. Went with B because it's shorter. Maybe do A tomorrow morning, maybe at night, we'll see how I feel.
_________________________
We should all take ourselves seriously...and then crumple that image up and toss it out the window.

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