Yesterday morning I did my sprints 7 sprints of 200 yards with the last 90 up hill. I did not make my distance longer than before, but I did shorten my rest by five or seconds. Did my sprint from the bridge to the top of the trees on the way home for good measure.
After summer school I hit the legs...
Warm up with 3x5 Zercher Squats from the floor. This was more of a way to stretch than anything else. Started with 135 on first two sets and then bumped to 145.
Also warmed up with chain box jumps. 3x5 one log chain jumping on tallest box and a 45lb bumper
Then I got into the meat of the workout. By the way SS means Supper Set and everything was 3x12
SS Front/Back Squat to KB Box Step Ups ( I used a 35lb KB on step ups. Squats were front w/155, front w/175, back/195 and chain on each side.)
At this point Ron showed up and did the rest together
SS One leg Dead lift to Harness jumps (55lbs for dead lift and about 12 to 13 jumps) The jumps were awesome! Very explosive and quickly tiring workout.
SS lunges to One leg Med Ball Box Jumps (30lb dumbbells and 20lb ball jumping on 3 45lb bumpers, but on the last set I dropped to 14lb ball and added a plate)
SS Glute Bridge on med ball to Harness pulles
I cashed out with Bobble heads and Land mine Russian Twist. The twist were not two bad but the bobble heads were something new that I am feeling as I sit here. They are strange because it feels like I have found mussels deep in my core that I did not know I had. It is not my love handles that I feel, I feel it about two are three inches deeper.
Great work out, I sweat a lot and got stronger today.
Friday, June 24, 2016
CC WOD
Tuesday I did crossfit with the CC team. I was waiting on Ron to Post the WOD so I could copy and past, but he is behind so I will just try to do it from memory.
6 rounds of
600m
3 burpees
3left and 3 right side turkish get ups
9 body squats to tippy toes
12 iron crosses
15 jack hammers.
I did not time it but did the whole thing at a solid pace. The run was not bad but the hardest. I actually caught my breath on the other things.
6 rounds of
600m
3 burpees
3left and 3 right side turkish get ups
9 body squats to tippy toes
12 iron crosses
15 jack hammers.
I did not time it but did the whole thing at a solid pace. The run was not bad but the hardest. I actually caught my breath on the other things.
Tuesday, June 21, 2016
Gettin' Bigger
Sunday, Father's day, I got back from the farm where all we did was eat. I did not run or hit the weights over the weekend, just moved some cattle and that kind of stuff. Anyway, I got home and stepped on the scales and I had hit 185lbs. I am back down around 181-183. This is ten pounds more than last month and the most I have weighed in eight years. I have looked myself over and I am not fatter. I am bigger in the solders and the legs of my pants are tighter. I have just changed some things for this to happen. I am working out a lot more than recently but only doing one or two crossfits a week, hitting the weights three times a week old school pumping iron stile with intensity. I am running very little but doing all out sprints two mornings a week. I am now sleeping 8-9 hours every night (Actually, I think this is the biggest factor. I have never treated my body like this and that is why I have never had results like this) Increased my protein including fortified whey after a workout. I have cleaned up my eating. Probably a few more carbs but I have cut out the sugar, except when I am at the farm :-) I am taking the tangy(beefed up vitamin supplement), BCAA, more fish oil, L-arginine, and L-Lysine. Anyway, I am okay with the weight gain, I just want to make sure it is not fat gain. I have a fat pincher in my room and I am going to get it as soon as I can. Ron took a pic of us when we were done and I might post it later. Anyway, the following is what I did Monday:
Morning: 7 sprints 200 yards with last 90 up hill and two and a half to three minutes recovery. Sprinted past the bridge to the top of the trees on the way home for good measure.
Afternoon weights:
Started with heavy bench with a chain. Three sets of three
255 First by myself, Ron helped with the last two
235 I think I did two and then Ron helped
235 I think it was the same as the set before
From this point on everything was 5x8
Super set: Dumbell bench (starting with decline finishing with incline) to narrow grip bench
70lbs dumbbells to 135lb narrow grip bench
70lbs to 135lbs
65lbs to 135lbs
65lbs to 135lbs
60lbs to 135lbs (went 7+3 on my last set of narrow grip bench
Super set: Underhand grip tricep extensions to chain ring dips and land mine chain ring push ups/dips
This was new. I wanted to feel my triceps the next day and this worked. Underhand grip was awkward and only used 15-20lbs, it definitely did something. the chain and rings put a nice buzz on things also.
Super set: Ring flys to lawn mower push ups
for the push-ups I used 30, 35, 40, 45, 50 pounds
I wanted to cash out with abbs so I did a few of my 7+7+14 med ball GHD thing and a burn out of hollow rocks, some cross foot touch sit up things and finished with a new thing called thirty"4"s that Ron showed me.
Morning: 7 sprints 200 yards with last 90 up hill and two and a half to three minutes recovery. Sprinted past the bridge to the top of the trees on the way home for good measure.
Afternoon weights:
Started with heavy bench with a chain. Three sets of three
255 First by myself, Ron helped with the last two
235 I think I did two and then Ron helped
235 I think it was the same as the set before
From this point on everything was 5x8
Super set: Dumbell bench (starting with decline finishing with incline) to narrow grip bench
70lbs dumbbells to 135lb narrow grip bench
70lbs to 135lbs
65lbs to 135lbs
65lbs to 135lbs
60lbs to 135lbs (went 7+3 on my last set of narrow grip bench
Super set: Underhand grip tricep extensions to chain ring dips and land mine chain ring push ups/dips
This was new. I wanted to feel my triceps the next day and this worked. Underhand grip was awkward and only used 15-20lbs, it definitely did something. the chain and rings put a nice buzz on things also.
Super set: Ring flys to lawn mower push ups
for the push-ups I used 30, 35, 40, 45, 50 pounds
I wanted to cash out with abbs so I did a few of my 7+7+14 med ball GHD thing and a burn out of hollow rocks, some cross foot touch sit up things and finished with a new thing called thirty"4"s that Ron showed me.
Friday, June 17, 2016
New Lifts for Arms
Did not do sprints in the A.M. yesterday because my schedule is mixed up a little with going to Kansas to get the kids today. However, I did them today. 175 yards with end up hill and two and a half minutes rest seven times with a 200yard blast at the end.
Yesterday's arm and shoulder workout:
Everything was 3x12
Super set of EZ bar curl (heavy) to Hammer Curl (focus was on keeping elbow under sholder)
Super set of Spider Curl to Bicep Ladder
Both new lifts. I had to keep dropping weight on the spider curls. It is so controlled with no cheating at all. Very long pump that works all of the bicep. I really liked it. Same for the Bicep Ladder. It took me a while to get the hang of it and I arched my back, which I don't think instructed, but it really worked my biceps and many other mussels in my shoulders and back.
Super set: Ring Pull-ups with Chain to Lawn Mowers
Ring Chain pull-ups are a new thing. Wow, they work I could not put 12 together unbroken in my last two sets. My lats are fired up today and I think this is why. They had to work extra hard because biceps were already checking out.
Super set: High Incline Bench shoulder press to Single arm Landmine Press
The H.I.B. shoulder presses suck, suck suck suck SUCK SUCK SSSSUUUUUCCCCKKKK I only used 20lbs and my delts were screaming and crying. These are very hard I paired them with the Landmine press to work both sides of my delts and brother, they did the trick.
Super set: Full motion dumbell Shoulder Press to Leaning Dumbbell Lat raises
By this time I was just holding on. I had to pause with the presses. I love the leaning dumbbell Lat raises because it is the first trap workout that I feel is doing what I want.
Cashed out with Shrugs.
I walked out covered in sweat again today. I have not checked my heart rate on these old school pumping iron workouts, but my goal is to do them straight through, with intensity without breaks. I have been getting in and out of the weight room in about an hour. Anyway, my heart rate gets higher in a CrossFit wod and probably in sprints but I have been very happy with how these workouts are contributing to my fitness.
Yesterday's arm and shoulder workout:
Everything was 3x12
Super set of EZ bar curl (heavy) to Hammer Curl (focus was on keeping elbow under sholder)
Super set of Spider Curl to Bicep Ladder
Both new lifts. I had to keep dropping weight on the spider curls. It is so controlled with no cheating at all. Very long pump that works all of the bicep. I really liked it. Same for the Bicep Ladder. It took me a while to get the hang of it and I arched my back, which I don't think instructed, but it really worked my biceps and many other mussels in my shoulders and back.
Super set: Ring Pull-ups with Chain to Lawn Mowers
Ring Chain pull-ups are a new thing. Wow, they work I could not put 12 together unbroken in my last two sets. My lats are fired up today and I think this is why. They had to work extra hard because biceps were already checking out.
Super set: High Incline Bench shoulder press to Single arm Landmine Press
The H.I.B. shoulder presses suck, suck suck suck SUCK SUCK SSSSUUUUUCCCCKKKK I only used 20lbs and my delts were screaming and crying. These are very hard I paired them with the Landmine press to work both sides of my delts and brother, they did the trick.
Super set: Full motion dumbell Shoulder Press to Leaning Dumbbell Lat raises
By this time I was just holding on. I had to pause with the presses. I love the leaning dumbbell Lat raises because it is the first trap workout that I feel is doing what I want.
Cashed out with Shrugs.
I walked out covered in sweat again today. I have not checked my heart rate on these old school pumping iron workouts, but my goal is to do them straight through, with intensity without breaks. I have been getting in and out of the weight room in about an hour. Anyway, my heart rate gets higher in a CrossFit wod and probably in sprints but I have been very happy with how these workouts are contributing to my fitness.
Thursday, June 16, 2016
New Lifts for legs1
Zuter Squat x 8 w/135
Zuter Squat x 8 w/155
Front Squat x 8 x/175
Front Squat x 8 x/195
Back Squat x 8 x/215
Back Squat x 8 x/235
All concentrating on perfect form and getting under parallel. This went well. I do not plan on putting a lot of weight on my back squats, but this did not give me any trouble with my back.
On to super sets:
4x10 of hack squats to superman jumps
Started hack squats at 135lbs to figure it out and ended up at 155lbs. The only rest was walking from the weight room to the wrestling room for the superman jumps. I originally planned forward leap frog jumps with a partner holding me back on the harness, but Ron went to a concert and I was on my own. This is the sub I came up with. I stood five or six feet away from the big thick mat and jumped with hands in front of me and "flew" like superman into the mat. It did require explosion and was something different which is what I was going for.
4x10 of one leg goblet squats (30 or 35lbs?) to one leg med ball box jumps on smallest box
I am trying to focus on a lot of one legged stuff for balance and to stimulate mussel fibers I don't normally hit. I was really hurting on the jumps. Much harder than I thought it would be; my whole body was shutting down and I had to fight through.
3x15 of 155lb glute back bridges to wall sprints
First time doing the bridges. The first set hurt my pelvis like crazy (to skinny ha ha) so I put my shoes under the bar above my pelvis. Worked well for two reasons, first, it did not hurt any more. Second, it made the point an inch or two lower where I started lifting the weight so I got more range of motion. Not a bad lift other than it made my butt and calf cramp up and the wrestler in me did not feel at all comfortable about both my shoulder blades being pressed to the floor.
Cashed out with calf raises using the bar because my grip is still toast from the day before. 15reps added 20 lbs and did 12 and 12.
I weighed 183.4 before the workout and 178.2 after and I was drinking a lot through the whole thing!
Zuter Squat x 8 w/155
Front Squat x 8 x/175
Front Squat x 8 x/195
Back Squat x 8 x/215
Back Squat x 8 x/235
All concentrating on perfect form and getting under parallel. This went well. I do not plan on putting a lot of weight on my back squats, but this did not give me any trouble with my back.
On to super sets:
4x10 of hack squats to superman jumps
Started hack squats at 135lbs to figure it out and ended up at 155lbs. The only rest was walking from the weight room to the wrestling room for the superman jumps. I originally planned forward leap frog jumps with a partner holding me back on the harness, but Ron went to a concert and I was on my own. This is the sub I came up with. I stood five or six feet away from the big thick mat and jumped with hands in front of me and "flew" like superman into the mat. It did require explosion and was something different which is what I was going for.
4x10 of one leg goblet squats (30 or 35lbs?) to one leg med ball box jumps on smallest box
I am trying to focus on a lot of one legged stuff for balance and to stimulate mussel fibers I don't normally hit. I was really hurting on the jumps. Much harder than I thought it would be; my whole body was shutting down and I had to fight through.
3x15 of 155lb glute back bridges to wall sprints
First time doing the bridges. The first set hurt my pelvis like crazy (to skinny ha ha) so I put my shoes under the bar above my pelvis. Worked well for two reasons, first, it did not hurt any more. Second, it made the point an inch or two lower where I started lifting the weight so I got more range of motion. Not a bad lift other than it made my butt and calf cramp up and the wrestler in me did not feel at all comfortable about both my shoulder blades being pressed to the floor.
Cashed out with calf raises using the bar because my grip is still toast from the day before. 15reps added 20 lbs and did 12 and 12.
I weighed 183.4 before the workout and 178.2 after and I was drinking a lot through the whole thing!
Tire flips, wall ball, double unders, GHD
Before Summer school I did the following:
5 rounds of:
1minute ball slambs (new 20lb big ball)
5 tire Flips
10 wall ball (big 20lb ball)
50 double unders
15 GHD
With two minutes rest after each round
My first two rounds were about four minutes, but starting round three I had broke in to a crazy sweat from the heat, humidity and workout which caused me all kind of trouble with tire flips. One part of the tire was already wet and my slick sweaty hands and arms made things worse. This slowed me down at least a minute each round. After tire slams I would push through wall ball only to hit the wall again on double unders. My grip was done, over, toast after the those tires. I actually changed a few lifts the next day because of my grip and I still feel it some today. I am never sore two days after on grip, only legs get sore like this. When I was done I took an ice bath to stop the sweating before summer school.
5 rounds of:
1minute ball slambs (new 20lb big ball)
5 tire Flips
10 wall ball (big 20lb ball)
50 double unders
15 GHD
With two minutes rest after each round
My first two rounds were about four minutes, but starting round three I had broke in to a crazy sweat from the heat, humidity and workout which caused me all kind of trouble with tire flips. One part of the tire was already wet and my slick sweaty hands and arms made things worse. This slowed me down at least a minute each round. After tire slams I would push through wall ball only to hit the wall again on double unders. My grip was done, over, toast after the those tires. I actually changed a few lifts the next day because of my grip and I still feel it some today. I am never sore two days after on grip, only legs get sore like this. When I was done I took an ice bath to stop the sweating before summer school.
Manic Monday
Monday morning I did 7 175 yard sprints with the last 90 yards being up hill with about two and a half minutes rest in between.
After school I started with heavy Bench:
280 Fail (not happy and don't understand why)
265 x 1
245 x 3
just enough rest in between to take the weights off
From there I went to my super set workout:
First super set was eight reps of each lift with as little rest as possible
Wide grip bench(185lbs) to Dumbell bench (55lbs)
Wide grip bench(185lbs) to Dumbell bench (60lbs)
Wide grip bench(175lbs) to Dumbell bench (65lbs)
Wide grip bench(170lbs) to Dumbell bench (65lbs)
The dumbell bench started at incline and dropped two notches each time until I ended at decline with two 45lb bumper weights under the butt end of the bench.
I got where I was struggling with everything on the last two sets and had to do drop sets a few times.
Second super set was four sets of eight reps with as little rest as possible
Chain Ring Dips to Handstand push ups
I sucked on the hand stand push-ups and need to get a lot deeper
Third super set was four sets of eight reps with as little rest as possible
Nose breakers using a chain through 25lb kb (pulling arms apart at top) to forward lean ring flys
I cashed out with a few Turkish get-ups.
Loved this workout. this is Thursday, that was Monday and I still feel this in my pecks. However, my triceps never got sore. This is probably because of the wide grip on bench and heavy tax from the ring flys, but I thought the chain ring dips would have my triceps talking a little.
After school I started with heavy Bench:
280 Fail (not happy and don't understand why)
265 x 1
245 x 3
just enough rest in between to take the weights off
From there I went to my super set workout:
First super set was eight reps of each lift with as little rest as possible
Wide grip bench(185lbs) to Dumbell bench (55lbs)
Wide grip bench(185lbs) to Dumbell bench (60lbs)
Wide grip bench(175lbs) to Dumbell bench (65lbs)
Wide grip bench(170lbs) to Dumbell bench (65lbs)
The dumbell bench started at incline and dropped two notches each time until I ended at decline with two 45lb bumper weights under the butt end of the bench.
I got where I was struggling with everything on the last two sets and had to do drop sets a few times.
Second super set was four sets of eight reps with as little rest as possible
Chain Ring Dips to Handstand push ups
I sucked on the hand stand push-ups and need to get a lot deeper
Third super set was four sets of eight reps with as little rest as possible
Nose breakers using a chain through 25lb kb (pulling arms apart at top) to forward lean ring flys
I cashed out with a few Turkish get-ups.
Loved this workout. this is Thursday, that was Monday and I still feel this in my pecks. However, my triceps never got sore. This is probably because of the wide grip on bench and heavy tax from the ring flys, but I thought the chain ring dips would have my triceps talking a little.
Abbs, Abbs, Abbs
Last Saturday I had sore legs, sore shoulders, and sore arms. I did not want to go hard on chest triceps because I knew I would hit them on Monday. I did a weight vest chain drag walk in the AM, before ACT and after I did the following:
Everything was one minute on thirty seconds off:
Full body suspension slow bicycles
Hollow body rocks x 2
GHD
Air Sprint
Rocky sit-ups
Right side leg lifts
Left side leg lifts
Jumping knee to elbow kicks
After that I took the 13lb med ball with handles and did GHD sit-ups, seven with ball on right side by my ear, seven with ball on left and twelve tick-tacks before I would take a rest. I did that two or three times.
Everything was one minute on thirty seconds off:
Full body suspension slow bicycles
Hollow body rocks x 2
GHD
Air Sprint
Rocky sit-ups
Right side leg lifts
Left side leg lifts
Jumping knee to elbow kicks
After that I took the 13lb med ball with handles and did GHD sit-ups, seven with ball on right side by my ear, seven with ball on left and twelve tick-tacks before I would take a rest. I did that two or three times.
Monday, June 13, 2016
Curls for the girls!
I did not run or do anything in the morning because I wanted to spend time with Jenni and kids before they left.
Arms, shoulders and upper back. Everything was 4x10
Super set of E-Z bar curl and Incline bench Curl (this had my biceps screaming by the 2nd set
Super set of preacher curl and wide grip pull-ups (I added a chain for last two sets of pull-ups)
Super set of Reverse grip Barbell roe and Rope climb (tried to never use my feet on the rope climb)
Super set of Bend over delt-fly supine pulls
Super set of over head press (elbows in, elbows out) and shrugs
Super set of KB shoulder to shoulder press - leaning Dumbbell lat raises
I am trying to pack everything into an hour. I did not do it this time and I might take something out next week. I am nearly to failure with each set and I defiantly feel it when I go home. I don't feel like I can't get enough air like in a crossfit W.O.D. but I surly feel the tax on my body. I thought I would be more sore but I think the BCAA are really helping in this area.
Arms, shoulders and upper back. Everything was 4x10
Super set of E-Z bar curl and Incline bench Curl (this had my biceps screaming by the 2nd set
Super set of preacher curl and wide grip pull-ups (I added a chain for last two sets of pull-ups)
Super set of Reverse grip Barbell roe and Rope climb (tried to never use my feet on the rope climb)
Super set of Bend over delt-fly supine pulls
Super set of over head press (elbows in, elbows out) and shrugs
Super set of KB shoulder to shoulder press - leaning Dumbbell lat raises
I am trying to pack everything into an hour. I did not do it this time and I might take something out next week. I am nearly to failure with each set and I defiantly feel it when I go home. I don't feel like I can't get enough air like in a crossfit W.O.D. but I surly feel the tax on my body. I thought I would be more sore but I think the BCAA are really helping in this area.
Friday, June 10, 2016
First workout post in I don't know how long
Yesterday was leg day and this is how it went.
Morning: 6 sprints 165yards with the last 90 up hill with 2:30 rest finished with one sprint from my bridge to the top of my drive for good measure.
Afternoon:
Leg day-
Warm up was 4x10 log chain box jumps on the tallest box. Added a 25# bumper plate on last two sets for height.
Body-
Super set of Squats(front and back) at 185lbs and 205lbs with Weighted box step ups using a 40#KB
4x10
Super set of lunges with 30# or 35# dumbbells and one leg dead lift at 55lbs. 3x15
Super set of Floor Glute Ham Raises and Harness pulls 4x10 of raises and four sprinting pulls across the from gravel to grass.
Cashed out wit a super set of straight leg dead lifts with 70lb dumbbells and calf raises with 50lb KB 5x8
Not very sore yet. Very hard workout with killer harness pulls in the middle. Next week I am going to lighten it up a little and have more focus on explosion.
Morning: 6 sprints 165yards with the last 90 up hill with 2:30 rest finished with one sprint from my bridge to the top of my drive for good measure.
Afternoon:
Leg day-
Warm up was 4x10 log chain box jumps on the tallest box. Added a 25# bumper plate on last two sets for height.
Body-
Super set of Squats(front and back) at 185lbs and 205lbs with Weighted box step ups using a 40#KB
4x10
Super set of lunges with 30# or 35# dumbbells and one leg dead lift at 55lbs. 3x15
Super set of Floor Glute Ham Raises and Harness pulls 4x10 of raises and four sprinting pulls across the from gravel to grass.
Cashed out wit a super set of straight leg dead lifts with 70lb dumbbells and calf raises with 50lb KB 5x8
Not very sore yet. Very hard workout with killer harness pulls in the middle. Next week I am going to lighten it up a little and have more focus on explosion.
The Plan
I fear I have lost control of my old blog, Bayless Crossfit, so I am starting up this new one. I still crossfit but only about twice a week. I am incorporating morning sprints or walks and a lot of old school intense pumping iron workouts to replace the content crossfit burners. I got more and more out of shape through track season. However, I am getting back into shape in a big way. I have proclaimed the next few months as "The Summer of Fitness" The following is my fitness plan and I have stuck to it very closely with the exception of my diet. I have cut out sugar, but I have not been able to eat ENOUGH to make my goals. I have gained at least five pounds and it has been good weight. I really like this plan. I am working very hard, but the difference this time is I am working very smart. I am very diligent to incorporate recovery time and rest where I don't think I have ever paid close attention to this part of my health. Anyway, this is the plan and I will start posting my workouts on this sight from hear on. I will even post my before and after pic at the end of the summer as motivation for me to stay focused.
Fitness Plan
Exercise Weekly Plan
Monday: Early morning sprints, Weight training (chest and back)
Tuesday: Crossfit I would love to do a workout with Cross country. Good day for long walk
Wednesday: Funday, This is physical games, with our kids, with anyone. Also this would be a day for off the wall different workouts using chains or speed ropes, it would be a great day to take the family to the lake and swim. Just a fun day with a physical goal.
Thursday: Early morning sprints, Weight training (legs and low back)
Friday: Early morning boxing, Weight training (lats, delts, biceps)
Saturday: Big hard Cross fit.
Sunday: Rest and relax
Daily diet goals:
I am cutting out sugar. Almost totally, I will have cheat days for special occasions. I will eat lots of strabunutt ice cream.
http://workouttips.net/how-to-eat-for-maximum-muscle-growth-at-any-age/5/
193 grams of protein. Meat, nuts, seeds and whey protein shakes
1 egg=6, Tablespoon of Chia=4, Fish Fillet= 13, 1/2lb ground beef=32, 1/2lb ground turkey=61
260 grams of carbs. potatoes, popcorn, vegetables, staying away from bread and candy.
88 grams of fat
I will also start taking a tangy tangerine multi-vitamin and fish-oil, whey protein power, BCAAand probably C-4.
Also, sleep is important, for all of us. I like the idea of letting the kids sleep in as late as they want. I will also start going to bed earlier. My personal goal is at least nine hours a day. I am even thinking of taking a "before summer" and "after summer picture.
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