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roy
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Post subject: Return to Keeping Tabs on Myself  Posted: Wed Sep 10, 2008 1:52 pm |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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Hello everybody, first post coming up!
Where I am at the moment (all timings and challenges completed within the last month):
Burpees:
50 burpees - 3.10
burpees in 20 minutes - 192
prisoner burpee challenge (210 reps) - 21:30
Warrior Challenges:
Fast and Furious - 7 rounds in 20 minutes
Pull Ups - 20 strict in one go, don't know kipping
Press Ups - 70 in 2 minutes
L-Sit - about 10 seconds
Aims:
Flexibility/Skill
Improve my flexibility - currently unable to touch toes
Improve gymnastic ability - handstands and L-sits for 30 secs
Conditioning:
50 burpees - 2m30s
100 burpees - 8m
PBC - sub 20m
II - GPP#4 - 10 rounds sub 20m
Strength:
1 Arm Pull Up
1 Hand Push Up
Standing Wheel Rollouts x 10
Muscle Up
Unaided pistols
Maybe too many, but it gives me something to measure against.
Last edited by roy on Thu Sep 24, 2009 1:42 pm, edited 1 time in total.
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roy
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Post subject: Posted: Wed Sep 10, 2008 1:52 pm |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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Fri 5th Sept - Strength
Four rounds of the following:
5 x 2 arm push press - 30lbs dumbbell
5 x 1 arm snatches - 30lbs dumbbell
5 x 1 arm dumbbell press
8 x plyo pushups
1 minute wall squat
10 squat jumps
15 x 1 arm 30lbs dumbbell swings to finish
Sat 6th Sept - Conditioning
Deck of cards workout:
Spades - Burpees
Clubs - Pull ups
Diamonds - Dumbbell swings
Hearts - Roll outs from knees
Joker: 100 ropes turns
Completed 35 out of 55 cards (3 jokers included), which I later worked out to be about 60 out of supposed 95 reps per exercise.
Sun 7th Sept - Conditioning
30 second hill sprints - 12 rounds
Mon 8th Sept - Strength
Four rounds of the following:
5 x 1 arm clean & press - 30lbs dumbbell
5 x 1 arm snatches - 30lbs dumbbell
5 x weighted pull ups
15 x weighted push ups
8 x one leg squats
8 x RDL
50 x bodyweight squats to finish
Tues 9th Sept - Conditioning
II - GPP # 4 for time, 7 rounds in 20 minutes.
Weds 10th Sept - Core
4 rounds of the following:
10 x roll-outs
10 x back extensions
8 x dumbbell deadlift twists per side
10 x V-ups
30 x chinnies
Plank for 1 minute
ALL DAYS EXERCISE FOLLOWED BY SOME STATIC HOLDS ON THE PARALLETTES AND 10 MINUTE BASIC STRETCHING ROUTINE.
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Sprite Goblin
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Post subject: Posted: Wed Sep 10, 2008 4:08 pm |
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Joined: Wed Jun 13, 2007 11:38 am
Posts: 136
Location: Spalding, UK, England
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Already sounding pretty beasty there Roy, hope the log takes you even further!!
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roy
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Post subject: Posted: Thu Sep 11, 2008 6:19 am |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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Weds 10th Sept (Evening) - Warrior Challenge
II - Magic 50 - 8m51s using 30lbs dumbbells
Pretty much went straight through, although there were a few 10-20 seconds breathers here and there!
140 x 12lbs sledgehammer swings
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roy
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Post subject: Posted: Fri Sep 12, 2008 6:00 am |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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roy
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Post subject: Posted: Mon Sep 15, 2008 6:09 am |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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Fri 12th Sept - Conditioning
800m - 3m06s
800m - 3m05s
800m - 3m16s
800m - 3m26s
Sat 13th Sept - Core
Four rounds of the following:
10 x roll outs from knees
10 x side bends (per side)
10 x back extensions
10 x russian twists (per side)
40 x chinnies
Sun 14th Sept - Rest Day
Mon 15th Sept - Conditioning
50 x burpees - 3m04s
_________________ --------------------------------------- Roy Jones - My personal Website Keeping tabs on myself - my workout log---------------------------------------
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roy
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Post subject: Posted: Tue Sep 16, 2008 6:25 am |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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Mon 15th Sept - Strength
Beginners Routine on Parallettes from American Gymnast, followed by
4 rounds of the following:
5 x bodyweight shoulder press
8 x pull ups
10 x parallette push ups
10 x bodyweight squats
Tues 16th Sept - Conditioning
400m - 1m26s
400m - 1m19s
400m - 1m24s
400m - 1m26s
4 x 50m sprints
400m times were slower than I thought I would be doing, I was only slightly faster than after 1 lap when doing 800m.
BTW the distances are not exact, I am running around a cricket pitch (and am therefore assuming 2 laps for 800m, 1 lap for 400m), but I reckon they wont be too far out - although it doesn't really matter the exact distance, as I am running in the same place I can measure my progress purely on the time it takes me do a lap.
Any comments welcome !!!
_________________ --------------------------------------- Roy Jones - My personal Website Keeping tabs on myself - my workout log---------------------------------------
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roy
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Post subject: Posted: Wed Sep 17, 2008 6:10 am |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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Tues 16th Sept - Core
Beginners Routine on Parallettes from American-Gymnast.com, followed by
4 rounds of the following:
5 x Turkish get ups per side
10 x ab-wheel roll out from knees
12 x back extension
12 x Russian twists per side
To finish - 100 x sledgehammer swings
Woke up this morning very sore.
_________________ --------------------------------------- Roy Jones - My personal Website Keeping tabs on myself - my workout log---------------------------------------
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roy
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Post subject: Posted: Thu Sep 18, 2008 6:33 am |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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Weds 17th Sept - Warrior Challenge
8 rounds of the following:
10 x sledgehammer swings per side
10 x burpees
I had made some PVC rings earlier in the day, so I hung them and did a workout on those, didn't really have any specific routine, just did some holds and went through some of the exercises I had seen on various websites.
They went well, they are fun and I can see I am going to enjoy using them.
_________________ --------------------------------------- Roy Jones - My personal Website Keeping tabs on myself - my workout log---------------------------------------
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roy
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Post subject: Posted: Fri Sep 19, 2008 7:01 am |
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Joined: Tue Sep 09, 2008 8:26 am
Posts: 107
Location: Barbados
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Thurs 18th Sept - Strength
More full upper body routine on gymnastic rings. Will look to devise a program with some form, but for the moment and just doing it as I feel.
Fri 19th Sept - Conditioning
II - GPP#3
_________________ --------------------------------------- Roy Jones - My personal Website Keeping tabs on myself - my workout log---------------------------------------
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