Cheesedog's BW (mostly) log

[cheesedog]

Hello all, time to start a new workout cycle. Planned to start this a couple of weeks ago, but various illnesses in the family prevented it. I got some strength gains from the "Westside" inspired routine I was on, but it had some drawbacks. While my 1-rep maxes went up, my endurance dropped considerably (I guess I should've known that!), soreness and eventually fatigue had some minor negative effect on my martial arts practices, and after awhile it just got so it kinda bored me.

I'm still going to do some strength work, but I'm mostly sticking to BW for awhile, and going to slowly work into full range pistols, HSPU's, and One-arm Pushups, and increase my rep maxes on Pullups and Chins.

Tuesday, July 24, 2007

A. 10 minutes of dynamic flexibility work, 30 shoulder dislocats with stretch band
B. Warmup -- 20-30 seconds each of squat thrusts, jumping jacks, high knees with arm swings, deep squats, pushups, and jumping rope.


Circuit #1, x3
1. Pushups with pushup handles x 10, 8, 6
2. ATG Squats x 20
No rest during, 30 seconds between circuits
Circuit #2, x 3
1. Lunge x 15
2. Wide-grip Pullup x 5 negatives
Same rest protocol
Circuit #3, x 3
1. 8-count Bodybuilders x 8, 6, 4
2. Plank x 30, 20, 20 seconds. WTF!?!? Planks are EASY, I can hold one a couple of minutes normally, but putting them here at the end kicked my butt. On the last one I was shaking like a dog crapping a peach pit the last few seconds.

EDIT: Forgot to add, 20 minutes moderate speed on the bike.

[hara_12]

2. Plank x 30, 20, 20 seconds. WTF!?!? Planks are EASY, I can hold one a couple of minutes normally, but putting them here at the end kicked my butt. On the last one I was shaking like a dog crapping a peach pit the last few seconds.

That is a great analogy! LOL!!

I did slightly jumping BW squats during my workout yesterday and I can definitely feel it in my hamstings. Scary how that soreness can start so quickly after a time off.

[cheesedog]

I did slightly jumping BW squats during my workout yesterday and I can definitely feel it in my hamstings. Scary how that soreness can start so quickly after a time off.

You can say that again. Life ain't fair!

[cheesedog]

Wow, I'm so frikkin' sore today. Love it!

Wednesday, July 25, 2007

A. 20 minutes on the elliptical machine.
1. Warmup x 4 minutes
2. Sprints, 1 minute fast as possible, 2 minutes slow x 3
3. Cooldown x 6 minutes

B. Stretching x 20 minutes

[Big Jew]

Looks good. I may have to try that.

[cheesedog]

Friday, July 27, 2007

Crap. Todays workout got cut short due to working late and other commitments.

Dynamic stretching to warmup x 10 minutes
Quick circuit of 20-30 seconds each of squat thrusts, jumping jacks, high knees with arm swing, squats, pushups, jumping rope.

Circuit 1
1A. Pushups on pushup handles, 3 x 12, 12, 10
1B. ATG Squats, 3 x 2, rest 30 seconds between circuits.

Rest 1 minute
Circuit 2
2A. Lunge 3 x 15
2B. Wide-grip Pullup 3 x 10, 8, 6. (Assisted)

And that's all the time I had. Will get the rest in tomorrow.

[cheesedog]

Saturday, July 28, 2007

Had time for a good workout today.

A. A few minutes of mobility work, 30 shoulder dislocates.
B. Circuit of around 20-30 seconds each of squat thrusts, jumping jacks, high knees with arm swing, squats, pushups, jump rope.

Conditioning Circuit
1A. Elliptical -- moderate speed x 2 minutes
1B. Elliptical -- Sprint x 1 minute
1C. 8-count Bodybuilders x 12, 8, 8.
1D. Plank x 45 sec., 35 sec., 30 sec.
Repeated this cycle 3 times with 1 minute between circuits.
2. Elliptical -- moderate speed x 10 minutes

[Fatman]

What are 8-count bodybuilders? The pushups where you descend for 8 seconds, or something similar?

[cheesedog]

What are 8-count bodybuilders? The pushups where you descend for 8 seconds, or something similar?

No, 8-count bodybuilders are basically a burpee with a leg apart/back together kind of movement added while you are in the pushup position. It's an old military exercise, goes like this--
1. Drop to crouch position with your hands on the ground beside your feet
2. Shoot legs back to pushup position
3. Down part of pushup
4. Up part of pushup
5. Legs go out
6. Legs go back to pushup position
7. Bring legs back to crouch
8. Stand up

There are some variations of this, you can jump when you come up (like a burpee), do Mountain climbers instead of the leg in/out part, do diamond pushups or divebomber pushups, do a 10 (or more) count bb by doing more than one pushup, etc.

[cheesedog]

Sunday, July 29, 2007

1. 3 x 3 minute rounds of shadowboxing.
2. 30 minutes of power yoga.

Easy day!

[cheesedog]

Monday, July 30, 2007

Strength was way down today, due mostly, I think, to the heat and humidity.

A. Dynamic flexibility x 6 minutes
B. A quick circuit of 20-30 seconds of squat thrusts, jumping jacks, high knees with arm swings, squats, pushups, jumping rope.

Circuit #1
1A. Pushups on handles x 12, 12, 10
1B. Squats x 20, 20, 20
Repeat 3 times, 30 seconds between circuits
Rest 1 minute
2A. Lunges x 15, 15, 15.
2B. Wide-grip Pullups x 1, 1, and 1 negative. Felt really weak on this.
Was supposed to do 8-count bodybuilders and planks, but felt so shaky decided to call it a day.

[cheesedog]

Tuesday, July 31, 2007

Had to do a short workout today, it's my wife's birthday.

1. Tabata Stair Sprint x 4 minutes
2. 8-count bodybuilders x 10
3. Plank x 45 seconds

And thats all the time I had.

[cheesedog]

Wednesday, August 1, 2007

A good quick workout today--

A few minutes of dynamic flexibility warmup

Circuit x 3
1. Pushups on handles x 12, 12, 12
2. Squats x 20, 20, 20
3. Wide-grip Pullups x 3-5 second negatives, x 3 same, x 3 same
4. Lunge x 15, 15, 15
5. 8-count Bodybuilders x 5, 5, 5
6. Plank x 45 sec., 45 sec., 45 sec.
Rested 2 minutes between circuits

[cheesedog]

Thursday, August 2, 2007

Rowing machine intervals

5 min. moderate to warmup
1 min. sprint, 2 min. moderate x 3
5 min. moderate cooldown

[cheesedog]

Friday, August 3, 2007

Good workout today, despite heat and humidity.

3 x 3 minute rounds shadowboxing, 30 seconds rest between rounds.
5 minutes mook jong (wooden dummy) forms.
5 minutes roundkicks, clinch knees and elbows on heavybag.

Conditioning circuit --
1. Pushups on handles x 15
2. ATG Squats x 20
3. Wide-grip Pullups x 10, asst. on positive, slow negative
4. Lunges x 15/15
5. 8-count Bodybuilders x 10, 8, 6. I did these with a jump (burpee style)
6. Plank x 45 seconds
Total of 3 circuits with 2 minutes between each.

[cheesedog]

Saturday, August 4, 2007

Recovery day, did 1 hour of power yoga

[cheesedog]

Monday, August 6, 2007

Started with a few minutes of dynamic flexibility exercises to warm up

1A. Divebomber Pushups, 3 x 15, 15, 12
1B. Squat Jumps, 3 x 15
2A. Chins, 3 x 3
2B. Alternating Lunge Jumps, 3 x 10, 8, 6.
3A. Double Crunches, 3 x 20
3B. One-leg Plank, 3 x 15 seconds/15 seconds

[cheesedog]

Wednesday, august 8, 2007

Conditioning circuit
1. Divebomber Pushups x 18, 15, 12
2. Squat Jumps x 20
3. Chins x 3
4. Alternating Lunge Jumps x 10, 10, 8
5. Double Crunch x 25
6. One-leg Plank x 20 sec/20 sec.
Went through this circuit 3 times with 1 minute between each circuit.

[Big Jew]

G-d Damn! go King Kong!!!

[cheesedog]

G-d Damn! go King Kong!!!
Thanks! :)


Thursday, August 9, 2007

Elliptical x 25 minutes, which consisted of:
Warmup x 5 minutes
Sprint x 1 minute, 2 minute moderate, repeated for a total of 5 sprint cycles
Cooldown x 5 minutes

[hara_12]

I really like those bike intervals. I am hoping to find a used bike at a garage sale this summer yet so I can have one for the winter.

[cheesedog]

I really like those bike intervals. I am hoping to find a used bike at a garage sale this summer yet so I can have one for the winter.

Yeah, me too. I pretty much alternate intervals on a stationary bike, rowing machine, or elliptical as my main sprint work. It's WAY to hot and humid right now to run outside.

[cheesedog]

Friday, August 10, 2007

1A. Divebomber Pushups, 3 x 20, 20, 15, alternated with
1B. Squat Jump, 3 x 25, 25, 20.

2A. Chinup, 3 x 4, 3, 3, alternated with
2B. Alternating Lunge Jump, 3 x 10, 10, 10.

3A. Double Crunch, 3 x 30, alternated with
3B. One-leg Plank, 3 x 25 seconds/25 seconds.

Next week will work in several weighted exercises.

[cheesedog]

Sunday, August 12, 2007

Stationary bike --
Moderate speed x 5 minutes,
Sprint intervals--1 minute fast, 2 minutes medium x 4
Moderate speed x 5 minutes

30 minutes Power Yoga

[cheesedog]

Monday, August 13, 2007

1. Front Squat w/2 35# db, 3 x 8, 8, 5.
2. One-hand Bench Press w/35#, 3 x 10, 10, 12.
3. Lunge w/25#, 3 x 12
4. Two-hand DB Row w/2 35# db, 3 x 12, 12, 12.
5. OH Press w/2 35# db, 3 x 10
6. Close-Grip Chin, 3 x 2, 3, 2.
7. Reverse Crunch, 3 x 12
8. Plank w/ Leg and Arm raise, 3 x 10sec/10sec.

[cheesedog]

Tuesday, August 14, 2007

Elliptical x 2 minutes slow
Elliptical x 8 minutes, (30 seconds sprint/30 seconds slow)
Elliptical x 5 minutes slow

[cheesedog]

Wednesday, August 15, 2007

A few minutes of dynamic flexibility and shadowboxing to warm up, then...

Shadowboxing intervals x 2
1. Slips
2. Slips w/punches
3. Slips w/knee strikes
4. Bob and Weave
All for 30 seconds each, with 30 seconds between intervals

Heavybag Interval #1
1. Slips w/punches and roundhouse kicks
2. Slips w/punches and knee strikes
3. Bob and Weave w/hook punches
4. Bob and Weave w/knee strikes
All for 30 seconds each with 30 seconds between intervals

Heavybag Interval #2
1. Combo kicks
2. Punch and Elbow strike combo
3. Combo kicks
4. Punch and Elbow strike combo
All for 30 seconds each with 30 seconds between intervals

Rested for 5 minutes

Conditioning circuit
1. Front Squat w/2 35# db, 2 x 10, 10
2. One-hand Bench Press w/35# db, 2 x 15
3. Lunge w/ 25#, 2 x 15
4. Two-hand db Row w/2 35# db, 2 x 15
5. DB OH Press w/2 35#, 2 x 12
6. Close-grip Chin (asst), 2 x 6
7. Reverse Crunch, 2 x 15
8. Plank w/ arm and leg raise, 2 x 15 sec./15 sec.
Planned on 3 circuits but the heat got me, decided to stop at two before I puked.

[PillsDoughboy]

Nice. Makes me miss my heavy bag. The supporting bars in my basement were too weak for the bag and the strain from me hitting the bag. Had to take down the bag, I'm trying to figure out other exercises I can do with a heavy bag that isnt suspended. Thought of a couple but nothing really good.

[cheesedog]

Nice. Makes me miss my heavy bag. The supporting bars in my basement were too weak for the bag and the strain from me hitting the bag. Had to take down the bag, I'm trying to figure out other exercises I can do with a heavy bag that isnt suspended. Thought of a couple but nothing really good.

Lay it on the floor and work your ground and pound, elbows, knees to the body from side mount, move from side mount to mount to side mount other side rapidly over and over again, bear hug the bag and do squats, clean it to your shoulders and slam, clean to shoulder and suplex, do lateral jumps over bag, use bag to elevate feet for pushups, lie across bag for roman chair situps, lie on stomach across bag and do back extensions---once you get started with some of these you'll probably come up with even more ideas.

[cheesedog]

Thursday, August 16, 2007

Had a kick-ass session today

1. Elliptical x 6 minutes HIIT, 30 sec. sprint, 30 sec. slow
2. Heavy bag x 3 minutes, punches only
3. Stationary Bike x 6 minutes HIIT, 30 sec. sprint, 30 sec. slow
4. Heavy bag x 3 minutes, kicks only
5. Rowing Machine x 6 minutes HIIT, 30 sec. sprint, 30 sec. slow
6. Heavy bag x 3 minutes, punch and kick combos
7. Jump Rope x 6 minutes, 30 sec work, 30 sec. rest.

[cheesedog]

Friday, August 17, 2007

1A. Front Squat w/2 40#db, 4 x 8, 8, 7, 6, alternated with
1B. One-hand DB Bench Press w/40#, 4 x 12, 12, 12, 10

2A. Lunge w/35#, 4 x 12, 12, 12, 12, alternated with
2B. Two-hand DB Row, 4 x 12, 12, 12, 10.

3A. DB OH Press w/2 40#, 4 x 10, 9, 8, 6, alternated with
3B. Close-grip Chin, 4 x 2, 2, 1, 1. On the two singles I held each one at the top for 8 seconds and halfway down for 8 seconds.

4A. Reverse Crunch, 3 x 20, alternated with
4B. Plank w/arm and leg raise, 15 sec./ 15 sec.

[cheesedog]

Circuit training

Did each exercise for from 30-50 seconds, and started each one on the minute

1. Pushup with hands on Swiss Ball
2. Clean Pull w/185#
3. Towel-grip Horizontal Row
4. Pike Pushups with feet on chair
5. Elbow Dips from knees
6. Crunch on Swiss Ball w/35# behind head
7. Hyperextensions with hands behind head
Rested 1 minute betwen circuits, did a total of 4 circuits

Elliptical x 20 minutes moderate speed

[cheesedog]

Thursday, August 23, 2007

Elliptical x 10 minutes

"Devil Dog" workout
1. Jab, Cross x 1 min., Squat Thrust x 1 min.
Rest 30 seconds.
2. Jab x 1 min., Sprawls x 1 min.
Rest 30 seconds.
3. Elbow strikes x 1 min., Squats x 1 min.
Rest 30 seconds.
4. Knee strikes x 1 min., Pushups x 1 min.
Rest 30 seconds.
5. Roundhouse Kick x 1 min., Chinups x 1 min.
Rest 30 seconds.
6. Jab, Cross and Roundkick x 1 min., Jumping Jacks x 1 min.
Rest 30 seconds.
7. Hook punches x 1 min., Mountain Climbers x 1 min.

Elliptical x 10 minutes

Stretching for around 10 minutes

[cheesedog]

Friday, August 24, 2007

Circuit training--3 total circuits
1. Pushup with hands on Swiss Ball x 15, 15, 12.
2. Deadlift w/185# x 8, 8, 6.
3. Jump Squats x 15,15, 15.
4. Towel-grip Body Row x 7, 7, 6.
5. Pike Pushups with feet on chair x 6, 6, 6.
6. Elbow Dips from knees x 6, 6, 5.
7. Crunch w/35# behind head on Swiss Ball x 15, 15, 15.
8. Hyperextensions w/10# medicine ball behind head x 12, 12, 10.
Planned to do 4 circuits but the heat was killin' me, had to cut down to 3.:(

[Moonduck]

Wow, your circuits have been solid lately. Really good, serious stuff. Makes me feel even worse for being such a slacker =P

[cheesedog]

Wow, your circuits have been solid lately. Really good, serious stuff. Makes me feel even worse for being such a slacker =P

Don't let it get to you, sometimes life happens. You'll be back!

And thanks!:)

[cheesedog]

Saturdays workout--

1 hour power yoga. Easy day!

[Moonduck]

Don't let it get to you, sometimes life happens. You'll be back!

I know. Actually, it's been a good thing in one aspect. I was way behind on work stuff, and it has allowed me more time to get caught up. Now I just have to keep it that way when I start up again.

[cheesedog]

Sunday, August 26

Bike x 25 minutes
Stretching x 20 minutes

[cheesedog]

Ran short on time Monday :(

Tuesday, August 28

Circuit training--
1. Pike Pushups on pushup handles, 6, 6, 6. Funny how an extra few inches made them way harder.
2. Clean Pull w/185#, 10, 10, 8.
3. Jumping Squats x 18, 18, 18.
4. Pushups, hands on swiss ball and feet on bench, 10, 10, 10.
5. Towel-grip body Row, 8, 8, 8.
6. Elbow Dips x 8, 8, 8.
7. Crunch on swiss ball w/ 35# overhead, 15, 8, 8.
8. Hyperextensions w/ 10# medicine ball overhead x 8, 8, 8.

3 circuits with 1 minute rest between. Once again planned to do 4 circuits but the heat was making me dizzy and sick, had to stop at 3 :(

[Razor]

Did you make your own pushup handles or did you buy them? I am thinking of building my own but don't know where to start.

[cheesedog]

Razor: I've got two pair, a store bought pair that's pretty nice (padded handles and adjustable height, up to around 6 inches) and a home-made set out of wood.

Wednesday, august 29

TOO DAMNED HOT !!! :(

All I could muster up the energy to do today after work was--

Stationary bike x 5 minutes moderate
Stationary bike sprints, 1 minute fast, 2 minutes moderate x 3
Stationary bike x 5 minutes moderate to slow to cool down.

It's supposed to cool off a bit tomorrow, but I'll believe it when I see it.

[cheesedog]

Thursday, August 30

Cooled down a bit today, got some energy back

Workout #1

Went to the kickboxing gym--no body to spar with :(, but did almost an hour of plyometrics, rope skipping and footwork drills, and some padwork.

Went home and wentright into

Workout #2
1A Pushup with hands on swiss ball and feet on bench for 3 x 12, alternated with--
1B. Jump Squats for 3 x 20

2A. Pike Pushups on pushup handles for 3 x 8, alternated with
2B. Towel-grip Body Row for 3 x 10, 9, 7, alternate with
2C. Elbow Dips for 3 x 6, 5, 4.

3A. Hyperextensions with 25# held to chest for 3 x 12, alternated with
3B. Crunches on swill ball with 35# held overhead for 3 x 12
Wow, I'm knackered. Time for a PWO protein drink!

[cheesedog]

Friday, August 31, 2007

Decided it was time to kick my own ass today!

Ass-kicking circuit
1. Heavybag punches x 1 minute
2. Heavybag roundkicks x 1 minute
3. Heavybag x elbow and knee strikes x 1 minute
Rest just enough time to take off my bag gloves--
4. Bearhug 100#Sandbag and carry downstairs and then back upstairs x 1, -----15 steps up and down (total 30)
5. Fist Pushups on hardwood floor x 10
6. Bearhug and Front Squat 100# Sandbag x 4
7. Walk and Overhead Press two 35#Dumbbells x 8 (while holding overhead take 2 steps, press, and repeat)
Rested 90 seconds between circuits, did a total of 3.

[cheesedog]

Monday, September 3, 2007

1. Pushup w/feet on swiss ball and hands on pushup handles, 12, 10 6, 5
2. Suitcase Deadlift w/85#, 8, 8, 8, 8.
3. Nuetral-grip Pullup, 3, 2, 1, 1.
4. Thrusters w/2 x 40# Kettlebells, 5, 5, 4, 3.
5. Reverse Crunches on swiss ball, 10, 8, 8, 6. These were awkward as hell. I might replace them with something else next time.
6. Tricep Pushup on medicine ball, 3, 2, 2, 2. Man, I sucked on these--the pushups and thrusters must've "pre-fatigued" my tri's.
7. Russian Twist w/10#medicine ball, 20, 20, 18, 16.
8. Chatarunga Run, 10, 8, 6, 5. These are real ass-kickers!
Did a total of 4 circuits with 90 seconds rest between circuits.

[Moonduck]

8. Chatarunga Run, 10, 8, 6, 5. These are real ass-kickers!


Aroo? Chatarunga Run?

[cheesedog]

Chatarunga runs -- start in a pushup position and lower yourself halfway and hold, then "run" with your legs, like mountain climbers except your legs go more out to the side. Gets tough when your triceps are already tired!

Tuesday, September 4

Elliptical--
4 minutes warmup
8 minutes sprints with 30 second fast/30 seconds slow-moderate
4 minutes cooldown

Stretching for 20 minutes

[Moonduck]

Chatarunga runs -- start in a pushup position and lower yourself halfway and hold, then "run" with your legs, like mountain climbers except your legs go more out to the side. Gets tough when your triceps are already tired!


Ah, cool. Mountain climbers are already fun. those sound vicious =)

My personal favorite are spiderman mountain climbers. The hate that movement produces in my buddies is crystal clear and beautiful.

[cheesedog]

Thursday, September 6

Kickboxing in the a.m., about an hours worth.

A couple of hours later, did a home workout --

1A. Pushups w/ feet on swiss ball and with pushup handles, 3 x 14, 14, 10.
1B. Suitcase Deadlift w/105#, 3 x 5, 4, 3.
2A. Nuetral-grip Pullup, 3 x 2, 2, 2.
2B. Thrusters w/2 40# KB, 3 x 5, 5, 5.
3A. Reverse Crunch on swiss ball, 3 x 9, 6, 5.
3B. Tricep Pushup on medicine ball, 3 x 3, 3, 3.
4A. Russian Twist w/20#, 2 x 10. 10.
4B. Chaturanga Runs, 2 x 5, 5. I was fading too much by the end to get anything out of these.

I took longer rests today than usual because of the heat and all ready working out, but it went pretty good until the end.

[cheesedog]

Friday, September 7

Just had time for a short workout today--

5 rounds of:

1. Chinups x 2
2. Fist Pushups x 10
3. Squats x 10

[cheesedog]

Sunday, September 9

Light day, about an hour of power yoga.

[cheesedog]

Tuesday, September 11

I've decided to take a light low intensity week, life has just been too hectic lately, and some aches and pains are starting to pop up.

Stationary bike x 20 minutes, moderate speed
Stretching x 40 minutes.

[cheesedog]

Thursday, September 13

90 minutes of power yoga

[cheesedog]

Friday, September 14

25 minutes bike and a few minutes of stretching. Starting to look forward to some real workouts next week.

[cheesedog]

Sunday, September 16

Good workout today.

No rest between couplets, 30 seconds between supersets.

1A. Pushup w/feet on swiss ball and pushup handles, 3 x 15, 12, 10, alternated with--
1B. Suitcase Deadlift w/105#, 3 x 5.

2A. Nuetral-grip Pullup, 3 x 2, alternated with--
2B. Thrusters w/2 x 40# Kettlebells, 3 x 5, 5, 3.

3A. Reverse Crunch on swiss ball, 3 x 10, 8, 6, alternated with--
3B. Tricep Pushup on medicine ball, 3 x 2.

4A. Russian Twist w/20#, 3 x 12, 14, 14, alternated with--
4B. Chatarunga Run, 3 x 8.

[cheesedog]

Tuesday, September 18

A. Rowing Machine, 4 minutes warmup, 8 minutes Tabata Intervals, 2 minutes slow.

B. Conditioning Circuit
1A. Tricep Pushup on medicine ball, 3 x 6, 6, 6. Alternated with--
1B. Suitcase Deadlift w/ 105#, 3 x 7, 6, 6.

2A. Nuetral-grip Pullup, 3 x 1, 1, 1. Alternated with--
2B. Thrusters w/ 2 x 40 # KB, 3 x 5, 5, 5.

3A. Reverse Crunch on Swiss Ball, 3 x 5. Alternated with--
3B. Pushup w/ feet on swiss ball and pushup handles, 3 x 10, 8, 6.

[cheesedog]

Thursday, September 20

Changed things up today.

Conditioning Circuit x 3. As little rest as possible throughout.

1. One Hand Bench Press w/ 60#, 3 x 4, 4, 4.
2. Box Jump, 3 x 10, 10, 8.
3. Towel-grip Body Row, 3 x 6, 6, 5.
4. High Side Step Up, 3 x 10, 8, 4.
5. Alternating Lunge Jump, 3 x 8, 8, 6.
6. Tricep Bench Dip w/35# in lap, 3 x 10, 10, 10.
7. Wide-grip Pullup w/3 sec. deadstop hold at bottom, 3 x 1, 1, 1.
8. One Hand Overhead Press w/ 35#, 3 x 10, 10, 10.
9. DB Rollout on knees, 3 x 5, 5, 5.

[cheesedog]

Friday, September 21

Really sore today, both muscles and joints, so decided to alter my usual sprint workout into more of an aerobic/mobility workout.

1. Elliptical x 5 minutes, moderate pace
2. Hindu Pushups x 10
3. ATG Squats x 20
4. Rainbows x 10/10
5. Back Bridge x 5
Ran through 4 times, then finished with some hamstring, shoulder, glute and quad stretches.

[Fatman]

Good stuff. Variety, regularity, dedication... really inspiring.

[cheesedog]

Good stuff. Variety, regularity, dedication... really inspiring.

Thanks, your kind words are much appreciated.

Saturday, September 22.

Busy day today, all I had time for was:

20 minutes of--
Chinups x 1
Pushups x 3
Squats x 4

[cheesedog]

Sunday, September 23.

Stretching x 20 minutes
Stationary bike--2 minutes slow, 10 minutes HIIT (1 minute sprint, 1 minute easy), 2 minutes cool-down.

[cheesedog]

Monday September 24

1. One-hand Bench Press w/60#, 3 x 6, 6, 4.
2. Box Jump, 3 x 12
3. Towel-grip Body Row, 3 x 7, 6, 6.
4. High Side Stepup, 3 x 12, 10, 8.
5. Alternating Lunge Jump, 3 x 8.
6. Tricep Bench Dip w/45# plate in lap, 3 x 10.
7. Wide-grip Pullup, 3 x 1
8. One hand OH Press w/40# KB, 3 x 10.
9. Rollout on knees, 3 x 6.

[hara_12]

Monday September 24

1. One-hand Bench Press w/60#, 3 x 6, 6, 4.
2. Box Jump, 3 x 12
3. Towel-grip Body Row, 3 x 7, 6, 6.
4. High Side Stepup, 3 x 12, 10, 8.
5. Alternating Lunge Jump, 3 x 8.
6. Tricep Bench Dip w/45# plate in lap, 3 x 10.
7. Wide-grip Pullup, 3 x 1
8. One hand OH Press w/40# KB, 3 x 10.
9. Rollout on knees, 3 x 6.

Cheesedog,

For your box jumps, did you build your own boxes or did you buy some? What height did you use?

[cheesedog]

Actually, I use a sturdy chair. It's about 20".

[cheesedog]

Tuesday, September 25

Today is our 3rd wedding anniversary, so just had time for a quick workout.

Elliptical--4 minutes warmup, 10 minutes HIIT (30 seconds sprint, 30 seconds slow) and 4 minute cooldown.

[cheesedog]

Wednesday, September 26.

Kempo today.

[cheesedog]

Thursday, Septyember 27

1A. One-hand Bench Press w/60#, 3 x 7, 6, 5. Alternated with
1B. Box Jump, 3 x 20, 18, 16.

2A. Towel-grip Body Row, 3 x 8, 7, 6. Alternated with
2B. High Side Step Up w/10#, 3 x 12, 7, 6.

3A. Alternating Lunge Jump, 3 x 10, 8, 8. Alternated with
3B. Tricep Bench Dip w/45# in lap, 3 x 12, 12, 12.

4A. Wide-grip Pullup, 3 x 3 bottom half partials and 1 8 second top static hold, alternated with
4B. One-hand Overhead Press w/45#, 3 x 10, 10, 10.

[cheesedog]

Saturday, September 29

90 minutes of power yoga

Sunday, September 30

Elliptical--2 minutes warmup, 10 minutes fast (just below aerobic threshold) and 5 minutes slow.

Stretching x 30 minutes.

[cheesedog]

Monday, October 1

For time:

1. Jump Squat x 30
2. Staggered Pushups x 30
3. Alternating Lunge Jumps x 30
4. Explosive Pushups x 30
5. Prisoner Squat x 30
6. Hindu Pushups x 30
7. One-hand KB Row x 15/15
8. Squat Thrust x 30
9. Pullups x 30
10. Double Crunch x 30

All for the not exactly awe-inspiring time of 23'53". :P

[hara_12]

Lunge jumps really are fatiguing. Especially after 30 jump squats. Nice workout.

[cheesedog]

Lunge jumps really are fatiguing. Especially after 30 jump squats. Nice workout.

Fatiguings not the word for it. After the workout I my legs were so shaky I couldn't hardly get down the steps. Good times!

[Moonduck]

I did Cosgrove's Leg Matrix much earlier this year. Never. Again.

Never.

[cheesedog]

I did Cosgrove's Leg Matrix much earlier this year. Never. Again.

Never.

How does that one go?

On a side note, I'm so frikkin' sore today it hurts to even THINK about climbing stairs.

[hara_12]

Hehe...that is cool. I like being sore, but not so sore that I can't work the next day. That just plain sucks. Cosgrove has some intense workouts. I tried a cycle of his earlier this year and it burned me out. I think I managed 2 weeks on a 4 week cycle. His complexes are awesomely difficult.

[Moonduck]

It's something like:

24 prisoner squats
12 lunges each side
24 jump squats
12 jump lunges each side

Something like that. It was pretty much brutal leg death. Never again. I would rather do my usual mid-high 300# back squat work-ups than one of those.

[cheesedog]

It's something like:

24 prisoner squats
12 lunges each side
24 jump squats
12 jump lunges each side

Something like that. It was pretty much brutal leg death. Never again. I would rather do my usual mid-high 300# back squat work-ups than one of those.

OUCH! Leg Death indeed.

[cheesedog]

Wednesday, October 3

Decided to try a change of format for Mondays workout. Same exercises ans number of reps, but instead of 30 straight reps of each did 3 circuits of 10, with about 30 seconds of rest between circuits.
PROS--MUCH better quality of reps, able to keep at least some explosiveness in nearly all the exercises to the end, cardio was just as high, better strength development.
CONS--less muscle endurance being developed, it felt a little easier (not as much "muscle burn"), some exercises (like double crunches) are too easy for a 10 rep set. That would be easy to fix though, by changing to a harder variation.

Anyway, here's the workout--

1. Full Squat Jumps x 10
2. Explosive Staggered Pushups x 10
3. Alternating Lunge Jumps x 10
4. Clap Pushups x 10
5. Prisoner Squats x 10
6. Hindu Pushups x 10
7. KB Row x 10/10
8. Squat Thrust x 10
9. Nuetral-grip Pullups x 10
10. Double Crunch x 10
For 3 circuits with about 30 seconds rest between.
The time was almost the same, at 24'18".

Rested 3 minutes, then--

Elliptical--20 minutes moderate speed.

[cheesedog]

Thursday, October 4

Rowing machine--3 minutes warmup, 9 minutes tabata intervals, 4 minutes cooldown.

Stretching--20 minutes.

[cheesedog]

Friday, October5

Circuit x 2

1. Jump Squat x 15
2. Explosive Staggered Pushups x 15
3. Alternating Lunge Jumps x 15
4. Clap Pushups x 15
5. Prisoner Squat x 15
6. Hindu Pushups x 15
7. KB Row x 15/15
8. Squat Thrust x 15
9. Pullups x 15
10. Double Crunch x 15

[cheesedog]

Saturday, October 6

Light day

Stationary bike x 20 minutes moderate speed
Stretching and mobility work x 20 minutes

[cheesedog]

Tuesday, October 9

A.M.- - Kickboxing
3 rounds shadowboxing
3 rounds heavybag
4 round pads, 2 holding and 2 striking.
Kept all rests between rounds to 30 seconds.

P.M. - - Conditioning circuit
1. Pushup w/added band resistance and pushup handles, 3 x 10
2. 1-leg wall Sit, 3 x 5 slow breaths
3. Chinup w/pause at bottom, 3 x 3, 2.5, 2
4. Hyperextension w/45#plate held to chest, 3 x 12
5. Body Row w/feet on swiss ball, 3 x 6, 6, 5
6. Wall Sit w/45#plate held overhead, 3 x 10 slow breaths
7. KB upright Row, 3 x 7, 6, 6
8. Band-assisted Wide-grip Pullup, 3 x 5, 3, 2
9. 1-leg Calf Raise on step, 3 x 9, 9, 8.
10. Hanging Leg Raise, 3 x 6.
Did this 3 times through with no rest except enough time for a drink of water a couple of times, and about 20 seconds to take out one CD and put in another.

[cheesedog]

Thursday, October 11

Feeling like I'm getting a bit of a cold, so decided to take it easy, just did a few minutes of Sun Salutations and stretching.

[cheesedog]

Friday, October 12

One hour power yoga.

[cheesedog]

Thursday, October 18

Some quick updates, having some problems with the home computer, so temporarily logging in from my local library. Hope to get them fixed in a few days, until then won't be around much.

Saturday--
Rowing Machine, 3 min slow, 10 min tabata, 3 min cooldown
A circuit of--
1. Chinup x 1
2. Dip x 1
3. Pistols x 1 (assisted)
Went 5 times through

Sunday--busy, just 20 minutes of stretching

Monday--still busy, decided to play with the "density training" concept
10 minutes of:
Pushups w/bands and pushup handles, 7 x 10, 8, 6, 6, 6, 5, 5.
Chinups, 7 x 1
Then did--
Pistols (assisted) 5 x 5, 4, 3, 2, 1

Tuesday--
1. Jump rope x 3 rounds
2. Shadowbox x 3 rounds
3. Heavybag x 3 rounds hands, 3 rounds hands and feet.

Wednesday--
Power Yoga x 45 minutes

[cheesedog]

Thursday, October 25
Still computerless for a the next week or two. Here's an update:

Friday--power yoga x 1 hour
Saturdy--rowing machine x 20 minutes, power yoga 1 hour

Monday
1. Pushup w/band resistance and feet on swiss ball and pushup handles, 3 x 7, 6, 5
2. Wide-grip Pullup, 3 x 1
3. Psuedo-planche' Pushup, 3 x 5, 4, 4.
4. Wide-grip Pullup w/band assist, 3 x 5, 4, 3
5. Dips, 3 x 3, 2, 1
6. KB Bent Row, 3 x 8, 7, 6
Went through this circuit 3 x with 1 minute between

Ab circuit x 2
1. Twist Situp
2. Situp
3. Oblique Crunch
4. Reverse Crunch
5. Russian Twists
Reps varied

[cheesedog]

Tuesday

Kickboxing
3 rounds shadowboxing
6 rounds Heavybag

At Home
1A. Jump rope x 30 seconds
1B. Full Squat Jumps x 10
2A. Clap Pushups x 10
2B. Alternating Lunge Jumps x 5
3A. Star Jump x 10
4B. Side Jump Burpees x 6
Did each couplet 3 times with as little rest as possible.

Wednesday

1. Incline Pike Pushup, 3 x 5, 4, 4
2. Chinups, 3 x 2, 2, 1
3. Elbow Dips, 3 x 5
4. Overhead Press w/ 2 x 40# KB, 3 x 8, 7, 5
5. Undergrip Body Row, 3 x 5, 5, 4
6. Ticep Pushup on medicine ball, 3 x 5
7. Lateral Raise, 3 x 8
8. Bent Lateral Raise, 3 x 6
3 times through with about 30 seconds between circuits

Ab Circuit x 2
1. Hanging Leg Raise
2. Twist Crunch
3. Reverse Crunch
4. Side Crunch
5. Rainbows
Reps varied

Thursday

A.M. Elliptical x 20 minutes moderate speed

P.M.
Kickboxing, 3 rounds shadowboxing and 6 rounds heavybag
Power Yoga x 1 hour

[cheesedog]

Quick Update--

Seems my computer picked up a nasty virus called a sasser (sp?) and nothing could resurect it, finally had to wipe the hard drive clean and reinstall. Lost a bunch of data, which will teach me to backup my stuff more often. :( Anyway, been busy and haven't gotten my anti-virus software installed yet, so no internet for a few more days. Should be back with you guys soon.

[gizmogirl]

Ack! Good luck with the fixes...

[cheesedog]

YARRRR!!!!! I'M BACK!!!!

Did I miss anything good?

Only missed a couple of workouts the last few weeks, been making some nice progress. I've bumped up my HIIT training and have noticed a good increase in stamina during sparring. Also lost a couple of pounds! Anyway, here's todays workouts:

Thurday A.M.

A. Elliptical, 5 minute warmup

B. Conditioning Circuit
--1. Sprint x 2 minutes on Elliptical
--2. Feet Raised Pike Pushup w/pushup handles
--3. Chinup
--4. Tricep Pushup w/hands on medicine ball
--5. Overhead Press w/2 40#KB
--6. Bent Row w/2 40#KB
--7. Elbow Dip
--8. Lateral Raise/Bent Raise superset
Did this circuit 3 times with 2 minutes between, then went right to--

C. HIIT on Elliptical, 2 minutes sprint/1 minute slow x 3, 3 minutes slow cooldown.

Thursday P.M.

A. Kempo x 1 hour

[cheesedog]

Friday, November 16

Left knee is feeling a bit stiff and sore today, so I decided to put off my leg workout until tomorrow.

A. Ab Circuit x 2
1. Rainbows
2. Ab Wheel Rollouts, going from the feet on the negative and from the knees on the positive
3. Saxon Side Bends
4. Russian Twist

B. Stationary Bike, 3 minutes warmup, 15 minutes HIIT (2 minutes fast, 1 minute slow) and 3 minutes cooldown.

[cheesedog]

Saturday, November 17

Knee is feeling better today. Had a good workout.

Triplet #1
1. 2 minute sprint on elliptical
2. One-leg Squat x 5/5
3. Assisted Pullup x 5
3 times with 30 seconds between each circuit

Triplet #2
1. 2 minute sprint on elliptical
2. Front Squat w/2 40# KB x 5
3. Deadhang Wide-grip Pullup x 1
3 times through with 30 second rest between each circuit

Triplet #3
1. 2 minute sprint on elliptical
2. Lunge w/ 25# x 10/10
3. Bent Row w/2 40# KB x 10
3 times, 30 second rest

Abs
Roman Chair Situps, 3 x 5

[Big Jew]

That's a drag. Get an Apple machine. I've never had to deal with viruses.




Quick Update--

Seems my computer picked up a nasty virus called a sasser (sp?) and nothing could resurect it, finally had to wipe the hard drive clean and reinstall. Lost a bunch of data, which will teach me to backup my stuff more often. :( Anyway, been busy and haven't gotten my anti-virus software installed yet, so no internet for a few more days. Should be back with you guys soon.

[cheesedog]

This computer was a gift, so I can't complain. My next will be a Mac.

[cheesedog]

Monday, November 19

Short on time today, went for a short quick workout.

1. Prisoner Squats x 20
2. Reverse Crunch x 15
3. Explosive Alternating Staggered Pushups x 10
4. Mountain Climbers x 30

Went through this circuit 4 times with as little rest as posible.

[juggledex]

Prisoner Squat is where you squat with hands on back of head, right?

[cheesedog]

Prisoner Squat is where you squat with hands on back of head, right?

Yes, you are right.

[cheesedog]

Thursday, November 22

Squeezed in a quick workout so I wouldn't feel too bad about pigging out later!

Warmup - 10 minutes of dynamic stretches and 5 minutes slow run on the eliptical machine

1. Hindu Pushups
2. Hindu Squats
3. Tablemakers
4. V-ups
Did 3 circuits with no rest, 1 minute of each exercise the first time through, then 45 seconds, then 30 seconds.

HIIT - 1 minute fast, 1 minute slow on elliptical for 5 rounds.

Happy Thanksgiving to all!

[Big Jew]

At least someone is working out today.:D

BTW what's a "table maker"?

[cheesedog]

A tablemaker is where you sit on the floor with your palms on the floor by your hips and your legs are stretched out straight in front of you. You push your hips up to the sky, at the top of the movement you look like a table. Works the hamstrings and other posterior chain muscles.

[cheesedog]

Saturday, November 24

Had a good workout today.

Warmup -- 5 minutes on rowing machine at moderate speed

A. Sprint on Rowing Machine x 2 minutes

Circuit #1
1. Jumping Jacks x 10
2. Divebomber Pushups x 10
3. Prisoner Squats x 20
4. Pushups x 10
Did this circuit 3 times with 30 seconds rest in between each circuit.

B. Sprint on Rowing Machine x 2 minutes

Circuit #2
1. Mountain Climbers x 40
2. Asst. Pullups x 10, 8, 6
3. Lunges x 10/10
4. Asst. Chinups x 10, 8, 6
Did this circuit 3 times with 30 seconds between each.

C. Sprint on Rowing Machine x 2 minutes

Circuit # 3
1. Situps x 10
2. Rainbows x 10/10
3. Leg Raises x 10
Did twice with 30 seconds between.

[Big Jew]

Nice!

What's a "rainbow"?

[cheesedog]

Lie on your back with your arms straight out and legs stretched out, bring legs up and rotate torso to bring your legs to touch the floor on one side then the other.

[cheesedog]

Sunday, November 25

45 minutes power yoga

[cheesedog]

Tuesday, November 27

A. Circuit

1. 8-count bodybuilders x 10, 8, 6, 4, 2.
2. Bent Row w/2 40# kb x 10, 8, 6, 4, 2.
3. Jump Squats x 10, 8, 6, 4, 2.
4. Situps x 10, 8, 6, 4, 2.
Straight through without any rest

B. Elliptical x 15 minutes moderate speed

[cheesedog]

Thursday, November 29

Warmup - 5 minutes on elliptical at moderate speed

Sprint x 2 minutes on elliptical

Circuit 1 - x 5, no rest
1. Jumping Jacks x 10
2. Divebomber pushups x 6-7
Rest 1 minute

Elliptical - 2 minutes moderate, 2 minutes sprint

Circuit 2 - x 5, no rest
1. Asst. Pullups x 10
2. Squats x 10
Rest 1 minute

Elliptical - 2 minutes moderate, 2 minutes sprint

Circuit 3 - x 5, no rest
1. Situp x 10
2. Twist crunch x 10
Rest 1 minute

Elliptical - 20 minutes moderate speed

[cheesedog]

Saturday, December 1

1 hour power yoga

[cheesedog]

Sunday, December 2

Warmup, 10 minutes of dynamic flexability

Bodyweight Circuit --
16 minutes of:
1. Squats x 20
2. Pushups x 15
3. Situps x 10
4. Nuetral-grip Pullups x 5
For a total of 8 circuits

[cheesedog]

Tuesday, December 4

50 burpees in 6 minutes, followed by 15 minutes moderate speed on the elliptical.

[cheesedog]

Wednesday, December 5

Had a short but good workout today

Circuit 1
1. Decline Divebombers
2. Wide-grip Pullups
3. Dragon Flags
Repeated 3 times, reps varied

Circuit 2
1. Pike Pushups
2. Chinups
3. Reverse Crunch
Repeated 3 times, reps varied

[cheesedog]

Friday, December 7

--Burpee Circuit of Death--

1. Burpee Pullups x 20
2. Burpee Clean and Press w/ 2 35# DB x 20
3. Burpees w/8# medicine ball x 20
4. Burpees x 20
5. DIE x 1
All done with as little rest as possible, except the die part.

[olinek]

.... that is disgusting. What was your time?

[cheesedog]

Right over 12 minutes, which is pretty lousy.

[cheesedog]

Saturday, December 8

30 minutes of stretching, for some reason I'm a little sore today.

[cheesedog]

Sunday, December 9

All I did was an easy mobility circuit, just to get the blood flowing:

1. Hindu Squats x 20
2. Hindu Pushups x 15
3. Tablemakers x 10
4. V-ups x 5

3 times through, no rest.

[cheesedog]

Monday, December 10

A.M. workout --

Elliptical machine -- 10 minutes moderate, 12 minutes HIIT (2 minutes fast, 1 minute slow-moderate) and 8 minutes moderate, total of 30 minutes.

Sun Salutations x 4, some light stretching.

[cheesedog]

Monday, December 10

P.M. workout --

1A. High Decline Pushups (waist high) w/ pushup handles x 8, 8, 8.
1B. Lunge w/ front foot on step x 10/10, 10/10, 10/10.
2A. Chinup x 3, 2.5, 2.
2B. Pike Pushup w/ feet in chair x 7, 6, 5.

[cheesedog]

Tuesday, December 11

Did 3 circuits of the following:

1. Elliptical x 5 minutes, moderate-fast
2. Side Straddle Hops x 1 min., 45 sec., 30 sec.
3. Good Mornings x 1 min., 45 sec., 30 sec.
4. Squat Thrusts x 1 min., 45 sec., 30 sec.
5. Side Bends x 1 min., 45 sec., 30 sec.
6. Squats x 1 min., 45 sec., 30 sec.
7. Mountain Climbers x 1 min., 45 sec., 30 sec.

[cheesedog]

Been sick for a few days, had to take a little time off. I've developed a case of tendonitis in my left elbow so until the new year starts I've decided to just do moderate cardio and yoga to give it a rest. Since it would be boring to type in "cardio and yoga" for the rest of the month, I'll just let this log die and start a new one in the new year.