My workout Log

[KBKris]

Date: 20070708 (Trying to be all military-like [former Corporal, USMC])Workout:20 minutes jump rope20 minutes circuit: Five Pullups, Ten Dips, Fifteen Bicycles10 minutes jump rope10 minutes same circuit5 mintes jump rope5 minutes same circuit.Now, I have to find the energy to put on a green uniform and chase people around an area between two countries in the hot Arizona-Sonora Desert. Great!

[koltz]

you should add strength work...

[KBKris]

you should add strength work...

That will be tomorrow.

[cheesedog]

Great! Keep posting.

[KBKris]

Date: 20070709

Workout: Ten minutes 16kg KB snatch. I don't know the numbers and yes I put the bell down a time or two to catch my breath. Ten minutes Long Cycle Clean and Jerk 16kg KB.

Jogged for a little over forty minutes. I don't know the distance, but I guess between 3.5 to 4 miles. I don't jog fast at all; didn't even do that well when I was a Marine.

[hara_12]

What are long cycle clean and jerks? Just a regular C and J or is it something else?

[cheesedog]

What are long cycle clean and jerks? Just a regular C and J or is it something else?

I was wondering the same thing.

[KBKris]

What are long cycle clean and jerks? Just a regular C and J or is it something else?

Just regular C&J. It's called the long cycle in the RKC community because you go through the whole thing instead of just the jerks or just the cleans.

[KBKris]

Date: 20070711 [It got extremely hot in Tucson, AZ early today]

20 minutes jump rope
10 minutes 5 L-Chin ups
5 Chinese Pushups
Duck walk for a little while.
I wanted to go for 20 minute on the cycle, but I didn't feel t in me today. I still have BJJ class to go to tonight anyway.Kris

[KBKris]

Date: 20070712
Two rounds: One legged deadlift with 1.5 and 2 pood
Two handed windmill with 1.5 and 2 pood
Side press with 1.5 pood then switched to 1 pood
Suitcase deadlift with 2 pood
Ended with 20 minutes Jump Rope
I have BJJ Class tonight.

[KBKris]

Date: 20070713
20 Minutes Jump Rope
20 Minutes 5 Pullups, 10 Dips, 20 Crunches, 5L 5R Airborne Lunges
10 minutes same circuit, J/R then the cals
5 minutes same circuit J/R then the cals

[KBKris]

20070714

Two rounds
Two hands anyhow
One legged deadlift
Russian Twists
Chest Expanding Windmill
Twisting lunges
Sicilian Press

5 mile jog (yes, I run slow).

[hara_12]

I am familiar with windmills, but what are chest expanding windmills?

[KBKris]

I am familiar with windmills, but what are chest expanding windmills?

Put your free hand behind your back, as if it where in a hammerlock (taking you back to the Von Eric days of wrestling).

[juggledex]

Pretty much every wrestling match has a hammerlock. Your workouts sound fun.

[Big Jew]

Good looking routines!

Ever try Turkish Get Ups with your heavier kettle bells?
Didn't see them in your log?

[KBKris]

I have done TGUs with th 2 pood just about a week ago. It was a butt kicker.

[KBKris]

20070716

20 Minutes Jump Rope
20 Minutes circuit

5 pullups
10 dips
10 leg raises
10 lunges.

I really want to get my pullup numbers up, or at least just get my thuggish ruggish swole on.

Kris

[hara_12]

Just scrolling back through your posts, you don't do much back work (pulling work). I would add some horizontal rows or even one arm KB bent over rows. Those will help to strengthen your back to help increase pull up numbers.

[KBKris]

Just scrolling back through your posts, you don't do much back work (pulling work). I would add some horizontal rows or even one arm KB bent over rows. Those will help to strengthen your back to help increase pull up numbers.

I will do that. Thanks.

[KBKris]

20070717
Two Rounds:

Bent Over Rows R, L x 5 with two pood
One arm overhead squat R, L x 3-5 with two pood
Triple Crush (Crush Curl, push it overhead, do a crush Tricep Extension) with 1.5 pood x 3-5
Good mornings with 1 pood x 3-5

Jogged for 39:08, which is good because I ran the first have for 20:00, then turned around to go back home.

I know that I don't need to jog for my cardio and that I can do other stuff, but the jogging helps accomplish two things:

1) It helps condition me for tracking people in the hot Arizona / Sonoran Desert who would otherwise, "do jobs Americans won't do."

and more importantly,

2) It gives me a reason to accidentally see the hot MILF who drops off her kids at the neighbor next door who runs a daycare facility. I didn't even realize that benefit until today.

[KBKris]

No Jogging today so I didn't see the MILF. I don't want her to get too used to seeing me; just give her a taste now and then.

20070718

20 minutes jump rope
2 sets of 7 pullups
15 dips
20 knee raises
10 jump squats

[cheesedog]

Jog by the retirement village. Maybe you'll spot a GMILF!!!

[KBKris]

I live near Green Valley, AZ where there are plenty Grannies, but I haven't met on that meets that standard.

[KBKris]

20070721

20 minutes jump rope
20 minutes 5 pullups, 10 dips, 15 leg raises, 10 boot strappers.

[Big Jew]

boot strappers?

[KBKris]

Place your hands on the ground in front of you. Squat down and come back up keeping your hands on the ground. It works your thighs on the squat, and your hams on the way back up.

[KBKris]

Two Rounds:

Bent Press
Two Arm Windmill
Bottoms Up Press
Hack Squats

Run for 38:50.

[KBKris]

20 minutes jump rope
20 minutes circuit:
5 pull ups
10 dips
20 crunches
10 l, 10 r lunges

[KBKris]

20070724
10 minutes snatch with 1 pood
10 minues C&J (more like 8 minutes) 1.5 pood
30:00 minute jog. Not far today.

Yes, I saw the MILF!

[KBKris]

20070727
20 minutes jump rope
4 rounds: max pullups (best number 6)
Dips (best number 14)
Extended arm static pushup (ouch on the belly)
Squats

I like those extended arm puhsups for the abs. I'm going to use that more often.

[KBKris]

20070728

Two Ladders Clean and Press 1.5 pood
1-5

Ran 38:31.

[KBKris]

20070730:
Jump Rope 20 Minutes
20 minutes circuit
15 squat jumps
static hold extended arm pushups
10 dips
5 pullups

I did some static holds on the pullup too. Good stuff.

I tried going 10 minutes on the rope again, but I really had no gas.

[KBKris]

Two Rounds
Two handed windmill
Bent Press
One Leg D/L

Ran 39:24. No MILF sighting

Did sprints with run.

[KBKris]

20070801

20 minutes jump rope
20 minutes circuit
3 standing ab wheel
5 pullups
5 l,r airborne lunge
10-12 dips

I did some side to side pullups too. Awesome!

[KBKris]

20070803

Three rounds
10 left 10 right 1 pood swings
10 left 10 right 1 pood snatches
10 burpees
30 seconds shadowboxing.

[KBKris]

20070805
Three Rounds
5 Pullups
10 dips
3 l, 3 r Rotational Lunges with 1 pood
10 Good mornings with 1 pood

I'll do some core work and Jump Rope later.

[KBKris]

8/06/07

Two rounds:

Push press 2 pood
One-legged dead lift with 2 and 1.5 pood
Side to side pullups (really cool)
Hack squats 1.5 pood
Dead hang snatches 1.5 pood
Finished with 45 seconds of burpees (ouch).

Kris

[KBKris]

8/07/07

I did the Magic 50 as per Infinite Intensity today.

Five rounds with 60 seconds rest after each circuit (although I probably took closer to 80):

5 snatches each arm
5 swings each arm
10 Burpees

After you're done with this workout, you completed fifty snatches, swings and burpees.

I should have used the 1.5 pood, but I used the 1 pood instead. When I revisit this exercise, I'll use something different.

I finished with a 1:00 minute static hold wall squat. That hurt!

Tomorrow is an easy jog day, so I'll try to spot the MILF!

[cheesedog]

The magic 50 is one kick-ass workout.

Have fun MILF-spotting!

[KBKris]

08/09/07

10 minutes as many circuits as posible:
2 snatches L,R 1.5 pood
6 burpees

5 minutes broken up speed rope

Some core Work

I would have done more, but it was very hot this morning. I would have gotten up earlier but my wife shut off my alarm!

[KBKris]

08/10/07

Tabata Squats immediately followed up with Tabata Pushups.

This is going to be my sons' Warrior Challenge today, so I thought I'd do it too. My chest is on fire right now.

I'm going to do some core work and some jump rope later today, as well.

CORE WORK:

Standing Ab Wheel 2 x 3
Side Bends 90 lbs DB 2 x 3
Hyper-extensions 45 lbs. plate 2 x 5

Neck Bridge

10 minutes speed rope.

[KBKris]

08/13/07

Just getting done with being sick. I hate being sick. I still have some congestion, but two days without working out is enough for me.

Workout #1

20 minutes of as many rounds of:

5 pullups
10 dips
10 squats

I did five rounds. The first round I only did five dips, then I got my groove back.

I'm going to do some core work and jump rope later.

Kris

Okay, here's the core work:

Three rounds:

Russian Twists with 45 lbs. Plate
Sandow Side bend with 8 lbs. Dumbbells
Good morning with two 75 lbs. Dumbells
10 minutes speed rope.

That speed rope kicks my tail.

[KBKris]

08/14/07

6-minute Tabata.

I did three exercises one after the other four times and that equalled out to six minutes.

Bootstrappers
Pushups
Squats

I'm going to get in some Jump Rope and you guessed it, more core stuff today.

Kris

Well, I didn't do any core stuff today because my lower back is a little sore, but in a good way.

But, I did my ten minutes of speed roping, where I did some sprints in there (jogging in place really fast, at least for me).

I was going to do a finisher with tabata burpees, but by the second dose of burpees, I was out of it. So, I did 30 extra seconds of burpees afterwards.

All in all, it was a good workout. I love burpees now and Ross Enamait still rocks!

[KBKris]

8/15/07

two rounds:

Clean and press. First round with 1.5 second round with 2 pood
Snatch. Same comments as above
Swings with 2 pood

I really had no energy so the exercise wasn't that great. But, I had to do something, you know what I mean?

Kris

[KBKris]

8/18/07

One round 5 dumbell thrusters with 40 lbs. DBs
5 snathces l, r with 1 pood
5 burpees

I then dropped the db weight to 20lbs and did 10 thrusters for two more rounds.
10 snatches and 5 burpees

Finished with 3 minutes speed rope.

I'll do some core work later.

Kris

[KBKris]

8/20/07
30 seconds burpees
30 seconds high knees alternating dumbbell press (5 lbs.)
30 seconds jumping jacks
30 seconds shadow boxing

5 times

Smoker!

[KBKris]

8/20/07

Four Sets Four Reps A Piece
Clean and press l, r 60 lbs. DB
Snatches L, R 1.5 pood
Hack Squats 1.5 pood
Good Morning 1 pood first round 1.5 the rest

Two sets
1 pullup weighted with 1 pood
2 dips weighted wth 1 pood

I tried to finish off with mountain jumpers to no avail.

I will do some cardio work later. Probably tabata drills and jump rope.

Kris