Muscle & Fitness - View topic

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

Oct 22

''100 reps''

1. Double KB Clean and Press x20 x15 x10 x5
2. Double KB Rows x20 x15 x10 x5

7000 pounds moved.

Quote of the day :

"Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied." - Alexander the Great's Chief Physician

Going to do it with a good pace. Trying to limit rest as much as possible.
Not going to compete with the clock at all, just want the work to be done with good form as fast as possible.

Time : 12mins 40 seconds

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

week end of pigging out on organic meat and homemade cheese. (birthday party at my parents house).

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

1. Controlled Fatigue

1.A Alternating KB floor Presses x8 x8 x8
1.B Swings x20 x20 x20

2. Strength Training

1. Double KB Clean-Squat-Press 5x5

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

4 Rounds

1. 1 min 35lbs kb Seesaw Presses L/R
2. 1 min 1 legged double 35lbs kb deadlift + Rows combo L/R
3. 1 min 35lbs kb Snatches L/R

1 min rest between stations

results
1. approx.45, approx 40, 30, 30 --> 145 presses
2. 5/5, 5/5, 5/5, 5/5 --> 40 deadlift + row
3. 11/11, 10/10, 10/10, 10/10 --> 82 snatches

Score : 267 reps
5075lbs pressed
1400lbs dled+rowed
2870lbs snatched
-----
9345lbs

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

1. 3 rounds

1. Double35lbs kb Full body Defense 10 8 5
2. Double 35lbs kb Full body Attack 10 8 5
3. 35lbs kb Snatches 10 10 10 L/R
4. double 35lbs kb Floorwippers 5 5 5 L/R

2. Strenght

1a.double 55lbs kb Floor Press 3x5
1b. double 55lbs kb Rows 3x5

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

nov 2

''5x5 - 5x3 - 2x5''

A1. Double 53lbs KB Floor Press 5x5
A2. Bent over Double 53lbs KB rows 5x5

B1. Double 35lbs KB Front squat 5x3
B2. Double 35lbs KB Snatches 5x3

C1. 35lbs KB Windmill 2x5 L/R

QOTD : Without the strength to endure the crisis, one will not see the opportunity within. It is within the process of endurance that opportunity reveals itself.
Chin-Ning Chu

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

Nov 3

''Mahler's rounds''

Circuit 1 Upper body

1. Double 35lbs kb Clean and press
2. Double 35lbs kb bent over Rows
3. Double 35lbs kb Clean and press
4. Double 35lbs kb bent over Rows

Circuit 2 Lower body

1. BW squats
2. 35lbs kb 1 arm swing (30sec L, 30 sec R)
3. BW squats
4. 35lbs kb 1 arm swing (30sec L, 30 sec R)

1 min at each station. 2 min between circuit.

QOTD : I like the moment when I break a man's ego.
Bobby Fischer

Score

C1 :
1. 12
2. 22
3. 8
4. 14

total : 56

C2 :
1. 32
2. 18 +18 = 36
3. 30
4. 18+18 = 36

total : 134

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

Nov 5

Strength part 2

A1. Double 35lbs Clean and press 4x8
A2. Bent over Double 53lbs KB rows 4x5

B1. Double 35lbs KB Front squat 3x5
B2. Double 35lbs KB swings 3x5

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

nov 8

''Light Abs workout''

A) 1 legged standing 35lbs KB military press 2x10
b) 1 legged 35lbs KB Deadlift + rows 2x10
c) Half get up 2x5

1) Abs wheel 2x6
2) 24lbs KB russian Twist 2x10
3) Leg raises 2x10

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

Nov 9

1. One arm 53lbs KB military press 5x5 L/R
2. One arm 53lbs KB rows 5x5 L/R

A. Double 35lbs KB Squat 3x5
B. Double 35lbs KB snatch 3x5

I. Back Bridge 30 secs
II. Hams Bridge 30 secs

I. and II. were for relaxation more than anything else...

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

Nov 10

''fun time''

for time

30 push ups
30 35lbs KB swings

20 push ups
20 35lbs KB swings

10push ups
10 swings

10 seesaw press with 2 35lbs KB
10 seesaw rows with 2 35lbs KB

15 seesaw press with 2 35lbs KB
15 seesaw rows with 2 35lbs KB

8:51

I def like to do high rep bodyweight exercises before the ''heavier'' KB stuff, at the end its all about going throught the hardest part of the w/o. Its better for mental toughness.

I was a bit slow cause i was sore, but had a fun time

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Moderator **Joined:** 01 Feb 2007 **Posts:** 4041

Can't believe I haven't seen this log until now. You always keep it interesting.

_________________
Everybody spends half their time wishing for something that they could have, if they didn't spend half their time wishing.

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

Domenic wrote:

Can't believe I haven't seen this log until now. You always keep it interesting.

thanks man.

btw, when are you going to create your thread. There is like 5 logs i follow everyday and yours was one.

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu

Moderator **Joined:** 01 Feb 2007 **Posts:** 4041

Shortly after Thanksgiving I should be starting the process.

I'll be in this one now that I've found it. Keep up the hard work.

_________________
Everybody spends half their time wishing for something that they could have, if they didn't spend half their time wishing.

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

I had to workout real fast today cause im pretty busy with school exams and stuff today.
So i did a quick upper body workout, will do lower this weekend with abs probably (work on 1 legged squats or something)

Nov 12

''upper body''

A Double 53lbs KB Floor Press 6x5
B Double 53lbs KB rows 6x5

_________________
Not actively surviving is passively dying -Ori Hofmekler

He who gains a victory over other men is strong; but he who gains a victory over himself is all powerful. -Lao Tzu