Stay/Get Back In Shape.... Vol 2.0

[al audi]

btw for joint support i def recc. Osteo-Sport

great profile and the only joint support ill use.

 

[vancity74]

Today's WOD - a variation of 'Fight Gone Bad'

3 rounds total... 1 minute/exercise (5 minutes total) plus a 1 minute break.

1) Wall-balls (20lb medicine ball tossed a minimum of 10ft against the wall)
2) Burpees (chest and hips must touch the floor)
3) Pull-ups
4) Sumo-deadlift high pulls (24kg kettlebell)
5) Sit-ups

Without a doubt the hardest WOD I've ever done.

 

[al audi]

Originally Posted by Vancity74

Today's WOD - a variation of 'Fight Gone Bad'

3 rounds total... 1 minute/exercise (5 minutes total) plus a 1 minute break.

1) Wall-balls (20lb medicine ball tossed a minimum of 10ft against the wall)
2) Burpees (chest and hips must touch the floor)
3) Pull-ups
4) Sumo-deadlift high pulls (24kg kettlebell)
5) Sit-ups

Without a doubt the hardest WOD I've ever done.

awesome

youre gonna be in serious athletic shape

like is said before im gonna give cross fit a shot come spring, i dont want to lose my mass. you basically cant go to a regular gym or do your own thing whenyoure down with Cross Fit correct? i mean there is no way.

you must be so hungry these days huh? girl at my job her stepbrother started cross fit at 180 an she said he is 195lbs shredded now.

 

[jaypesoz]

Originally Posted by Vancity74

Today's WOD - a variation of 'Fight Gone Bad'

3 rounds total... 1 minute/exercise (5 minutes total) plus a 1 minute break.

1) Wall-balls (20lb medicine ball tossed a minimum of 10ft against the wall)
2) Burpees (chest and hips must touch the floor)
3) Pull-ups
4) Sumo-deadlift high pulls (24kg kettlebell)
5) Sit-ups

Without a doubt the hardest WOD I've ever done.

nice. gonna steal that when I switch up my workout next month. Still need a good pull up rubber band if anybody knows any

 

[vancity74]

Originally Posted by Al Audi

Originally Posted by Vancity74

Today's WOD - a variation of 'Fight Gone Bad'




3 rounds total... 1 minute/exercise (5 minutes total) plus a 1 minute break.




1) Wall-balls (20lb medicine ball tossed a minimum of 10ft against the wall)


2) Burpees (chest and hips must touch the floor)


3) Pull-ups


4) Sumo-deadlift high pulls (24kg kettlebell)


5) Sit-ups




Without a doubt the hardest WOD I've ever done.

awesome

youre gonna be in serious athletic shape

like is said before im gonna give cross fit a shot come spring, i dont want to lose my mass. you basically cant go to a regular gym or do your own thing when youre down with Cross Fit correct? i mean there is no way.

you must be so hungry these days huh? girl at my job her stepbrother started cross fit at 180 an she said he is 195lbs shredded now.

Some days, we don't do a circuit workout and just work on technical lifts (olympic lifts) or strength (yesterday for example we did 6 reps of our 90% 6RMmax for deadlift, push-press, and bent rows... for someone who's been weightlifting for a while, days like this are a waste of time and you can do aregular workout right after).

I don't think I'll put much mass on, but I am eating a fair amount so who knows. All I know is that I'm way stronger now than I was a few monthsago (not just physically but mentally as well).

 

[dabuddhawitjays]

Thread is growing mad fast....

Keep it up guys... Thanks to all the contributors too.

 

[chewtoy112]

Currently going through my certification process to become a professional trainer. I'm sure I'll be changing the way I workout after I come out ofthis; I've already learned some little tips for workouts that I'm itching to try after I finish my current program.

 

[ptrakarn23]

im 3 weeks deep with a 4 day workout plan, and ive never lifted in my life.

took pics since i started and will take pics every 2 months... tryna get in that shape for the spring weather

 

[djprestige21]

Originally Posted by ChewToy112

Currently going through my certification process to become a professional trainer. I'm sure I'll be changing the way I workout after I come out of this; I've already learned some little tips for workouts that I'm itching to try after I finish my current program.

Where are you getting your cert from

 

[i3]

Originally Posted by Vancity74

Originally Posted by Al Audi

Originally Posted by Vancity74

Today's WOD - a variation of 'Fight Gone Bad'




3 rounds total... 1 minute/exercise (5 minutes total) plus a 1 minute break.




1) Wall-balls (20lb medicine ball tossed a minimum of 10ft against the wall)


2) Burpees (chest and hips must touch the floor)


3) Pull-ups


4) Sumo-deadlift high pulls (24kg kettlebell)


5) Sit-ups




Without a doubt the hardest WOD I've ever done.

awesome

youre gonna be in serious athletic shape

like is said before im gonna give cross fit a shot come spring, i dont want to lose my mass. you basically cant go to a regular gym or do your own thing when youre down with Cross Fit correct? i mean there is no way.

you must be so hungry these days huh? girl at my job her stepbrother started cross fit at 180 an she said he is 195lbs shredded now.

Some days, we don't do a circuit workout and just work on technical lifts (olympic lifts) or strength (yesterday for example we did 6 reps of our 90% 6RM max for deadlift, push-press, and bent rows... for someone who's been weightlifting for a while, days like this are a waste of time and you can do a regular workout right after).

I don't think I'll put much mass on, but I am eating a fair amount so who knows. All I know is that I'm way stronger now than I was a few months ago (not just physically but mentally as well).

Whats WOD?

Damn that looks like a brutal conditioning schedule.

 

[beezylocks]

can some one recommend me

some chest ( the bottom of my chest )
and back work outs

 

[hella handsome]

i need to get in shape.
ive been watching some youtube vids and i plan on eating better starting tomorrow when i wake up.
i will return with questions in the morning.

 

[durden7]

Originally Posted by DJprestige21

Originally Posted by ChewToy112

Currently going through my certification process to become a professional trainer. I'm sure I'll be changing the way I workout after I come out of this; I've already learned some little tips for workouts that I'm itching to try after I finish my current program.

Where are you getting your cert from

Yeah im curious too

 

[sneakerking757]

My body is really catching up to working out 5 days a week.

The fact that I don't get any sleep doesn't help either.

I think I'm going to go back to the ol' 3 days a week.

 

[therealmccoy12]

how long should it take with a sort of relaxed diet and a steady workout with 35 mins of cardio each day before lifting, for me to lose weight in myface....and actually become noticebale....been going for like 3 weeks...

 

[xdoeboix]

Originally Posted by TheRealMcCoy12

how long should it take with a sort of relaxed diet and a steady workout with 35 mins of cardio each day before lifting, for me to lose weight in my face....and actually become noticebale....bufeen going for like 3 weeks...

A lot of people would recommend to do cardio after your exercising... reason being is because you will not have as much energy...

 

[therealmccoy12]

^ does it make THAT much of a difference if i do it before as apposed to after?.....how long am i looking at for a noticebale change in my face?

 

[djprestige21]

Originally Posted by TheRealMcCoy12

^ does it make THAT much of a difference if i do it before as apposed to after?.....how long am i looking at for a noticebale change in my face?

Glycogen levels are depleted after lifting. This means fat is more accessible as a source of energy than carbs which is the primary source ofenergy. You burn more fat.

 

[blaz3n]

Any coupons for Vitamen Shoppe?

 

[sais 9mm]

started this this week.
Something different from the 5x5s i was doing before


Monday - Chest and Forearms
Exercise to be performed in order



1. Bar or Incline Smith Machine Press or Incline DB press - 4 sets 10-12 reps

2. Flat dumbbell press or Flat Bench- 4 sets 10-12 reps

3. Peck Deck/Cable flys or DB flys - 4sets 10-12 reps - smooth and controlled motions

4. Machine Incline Press 4 sets 10 to 12 reps - Squeeze 1 second each rep

5. Reverse curls 3 sets 10 to 12 reps

6. Crunches - 3 sets 25 reps

7. Leg raise - 3 sets 25 reps








Tuesday - Back and Hams
Exercise to be performed in order



1. Shoulder width Pull downs to the front - 4 sets 10-12 reps

2. Under hand bent over barbell 4 sets 10-12 reps

3. 1 arm dumbbell rows - 4 sets 10-12 reps

4. Seated Cable Rows 3 sets 10-12 reps - Squeeze 1 second each rep

5. Dead Lift from the floor -4 sets 8 reps -

6. Seated Leg Curls 4 sets 10 to 12 reps

7. Lying Leg curl - 4 sets 10-12 reps

8. Standing Leg Curls 3 sets 10-12 reps



Wednesday - Shoulders
Exercise to be performed in order



1. Seated Dumbbell Press or seated smith machine front press 4 sets 10 - 12 reps (no rear/standing presses

2. Seated side lateral raise - 4 sets 10- 12 reps

3. Bent over rear delt fly - 4 sets 10 - 12 reps - smooth and controlled motions

4. Upright rows 3 sets 10 - 12 reps (Down with a slow motion - like doing the most muscular pose)

5. DB Shrugs 3 sets 10 - 12 reps

6. Standing Calves - 5 sets 10-12 reps

7. Crunches - 3 sets 25 reps

8. Reverse crunches - 3 sets 25 reps









Thursday - Arms
Exercise to be performed in order



1. Standing Barbell Curls - 4sets 10-12 reps

2. Alternate DB seated curls 4sets 10-12 reps

3. One arm Preacher curls (on a 90 degree angle) 4 sets 10-12 reps

4. Hammer curls - 3 sets 10-12 reps

5. Triceps Press down with V bar or Rope - 4 sets 10-12 reps

6. Skull crushers or one arm DB extension - 4 sets 10-12 reps

7. Close grip Bench press (hold hands about 6 inches apart - 4 sets 10 - 12 rep

8. Seated Calves -- 5 sets 10-12 reps

9. Standing Calves - 3 sets 10 - 12 reps





Friday - Legs
Exercise to be performed in order-



Leg extension- 4 sets 10-12 reps

Leg press (feet 10 inches apart only) --4 sets 10-12

Back Squats 4 sets 10 to 12 reps

Hack Squats or Sissy Squats- 4 sets 10 to 12 reps

Seated Calves -- 5 sets 10-12 reps

Standing Calves - 3 sets 10 - 12 reps


Hotmail: Powerful Free email with security by Microsoft. Get it now.

 

[filthyrich]

Originally Posted by beezylocks

can some one recommend me

some chest ( the bottom of my chest )
and back work outs

decline bench and dumbbells. flys. rows. pull ups, lat pulldown

 

[klipschorn]

Originally Posted by bLaZ3n

Any coupons for Vitamen Shoppe?

currentcodes.com

 

[vancity74]

Today's WOD (workout of the day for those of you who are a bit slow)

3 rounds for time:
30 pushups (chest to the floor; arms fully locked out)
40 24kg kettlebell SDHP (sumo deadlift high-pulls)
600m run (300m downhill, 300m uphill)

 

[joe camel smooth]

what is a deadlift high pull?

 

[al audi]

Originally Posted by JOE CAMEL SMOOTH

what is a deadlift high pull?

what is Tabata?

final answer.