Monday, 20 April 2009

Some workouts

I seem to start every blog entry with an apology for being so rubbish at updating! I don't know why it's been so long since my last entry.. I have no excuse! Anyway... here's a few workouts I've done since I last updated, I've been interval running twice and done the barbell complex twice, with dumbbells as Mike uses the barbell but you've heard about those before so I'll tell you about some new ones!

This workout absolutely fried my legs, I was out of action for three days!!!! If you do this I would recommend lowering the number of squats if you struggle with them like I did otherwise you will not be able to get down onto a chair for the next three days (not a good look..) anyway here's how it goes, you do it in the order written;

50 chair dips
200 resistance band slams
200 squats (we were going to do 300!!! silly idea!)
200 crunches
50 chair dips

Amazingly only my legs were sore after this, I was really surprised as I normally think of squats as a fairly easy exercise! Oh I did three planks to finish too! just in case I hadn't done enough..?!

Magic 50
This is a workout by Ross Enamait see his website ross training for lots more useful workout info he also has three books out, all of which have great workouts for strength, endurance and conditioning and are well worth buying. For this workout I did Clean and Press instead of Snatch which slowed me down a bit but not too much. I used a dumbell with 11kg and finished the workout in 10.55.

10 Burpees
5 Clean and Press each arm
5 Swings each arm
repeat 5 times... it's harder than it sounds!!

After this I did a deadlift hold with 40kg three times for as long as I could.. then Mike wondered if he could deadlift me... he could of course! So I decided to see if I could deadlift him and to my surprise I could!!!

Max strength
Push press with the barbell 25kg 4x4
Wall band press
Calf raise using resistance band
Ab Rollouts
Tabata punchouts as a finisher

This was a pretty rubish workout, I was completely bored and I hurt my wrist so I don't think I really did as well as I should have done but never mind.. win some lose some..

ICT
10 Medicine ball Burpees (aka hell on earth)
20 Lateral jumps
30 Star jumps
20 Knee push-uos
10 Burpees
I managed 4 rounds in 14.01 and Mike did 5, I was a bit dissapointed at not keeping up with him but the medicine ball I used was the same weight as his so way too heavy for me considering he usually lifts more than double what I lift. I was still frustrated though, I don't like getting behind!!
After this we did a finisher
55 chair dips
70 resistance band slams
210 chinnies


On top of these workouts I've been working at my pushups and chinups, I can now do 2 chinups in one set and my max pushups in one go is 10 with good form not on my knees like I do in some workouts!

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