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Health & Fitness
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Old 06-06-2012, 10:03 AM   #941
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Quote:
Originally Posted by Hockeyman17 View Post
Your burpee stance seems too wide to me when your getting up. Other than that good work.
I do that to make the strain on my quads a little less. Friend of mine's trainer at cf stamford told him to do them that way so I kind of learned that way. Maybe I'll try the other way too. I'm open to suggestions.

Last edited by DylloS; 06-06-2012 at 10:09 AM.
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Old 06-06-2012, 10:18 AM   #942
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really doesnt matter where your legs are on a burpee. its a metabolic workout
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Old 06-06-2012, 10:20 AM   #943
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Originally Posted by DylloS View Post
I do that to make the strain on my quads a little less. Friend of mine's trainer at cf stamford told him to do them that way so I kind of learned that way. Maybe I'll try the other way too. I'm open to suggestions.
It's fine to do it that way, it's just using slightly different muscles. Its more of a sumo squat. If you could do both ways, you could change it up depending on the other exercises in your workout. Sumo squat focuses more on the adductors (inner thighs) and glutes.

Last edited by Hockeyman17; 06-06-2012 at 10:22 AM.
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Old 06-06-2012, 10:34 AM   #944
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Originally Posted by BreakMyWallet View Post
really doesnt matter where your legs are on a burpee. its a metabolic workout
Quote:
Originally Posted by Hockeyman17 View Post
It's fine to do it that way, it's just using slightly different muscles. Its more of a sumo squat. If you could do both ways, you could change it up depending on the other exercises in your workout. Sumo squat focuses more on the adductors (inner thighs) and glutes.
ok cool. thanks guys.My goal is to do them as fast as I can and lessen the fatigue.
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Old 06-06-2012, 07:19 PM   #945
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this workout after the deads absolutely killed me. My friend said he never saw me sweat like this during a workout lol.

Barbell Deadlift:
75 lb x 10 reps (+45 pts)
125 lb x 5 reps (+54 pts)
155 lb x 5 reps (+66 pts)
185 lb x 3 reps (+65 pts)
200 lb x 5 reps (+89 pts)
225 lb x 5 reps (+106 pts)
255 lb x 5 reps (+129 pts)
155 lb x 10 reps (+77 pts)
155 lb x 10 reps (+77 pts)
155 lb x 10 reps (+77 pts)
155 lb x 10 reps (+77 pts)
155 lb x 10 reps (+77 pts)
Wendler deadlift day. Real dissapointed with my lift. The goal was to get 5 but as many as you can at 255 and I just couldn't get anymore.

Hang Clean:
95 lb x 5 reps (+37 pts)
115 lb x 10 reps (+51 pts)
95 lb x 9 reps (+43 pts)
95 lb x 9 reps (+43 pts)
95 lb x 7 reps (+41 pts)
95 lb x 6 reps (+40 pts)
95 lb x 6 reps (+40 pts)
95 lb x 3 reps (+30 pts)
Wod-50 hang cleans. On the minute of every minute do 10 35lb kb swings.

Two-Arm Kettlebell Swing:
35 lb x 10 reps (+29 pts)
35 lb x 10 reps (+29 pts)
35 lb x 10 reps (+29 pts)
35 lb x 10 reps (+29 pts)
35 lb x 10 reps (+29 pts)
35 lb x 10 reps (+29 pts)
35 lb x 10 reps (+29 pts)

Jump Rope:
0:03:00 (+14 pts)
did 200 double unders. 100 before wod 100 after.
Sit-Up:
60 reps (+30 pts)
did various ab work to 150 reps

Toes-To-Bar:
10 reps (+10 pts)

Ab Wheel (kneeling):
10 reps (+18 pts)

Crunch:
70 reps (+35 pts)
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Old 06-07-2012, 06:52 PM   #946
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Barbell Bench Press:
45 lb x 15 reps (+45 pts)
80 lb x 5 reps (+45 pts)
95 lb x 5 reps (+50 pts)
115 lb x 3 reps (+46 pts)
125 lb x 5 reps (+61 pts)
140 lb x 5 reps (+68 pts)
160 lb x 12 reps (+94 pts)
95 lb x 10 reps (+59 pts)
95 lb x 10 reps (+59 pts)
95 lb x 10 reps (+59 pts)
95 lb x 10 reps (+59 pts)
95 lb x 10 reps (+59 pts)
Wendler bench day. Got 12 of the 5+ set. Happy with that.

Standing Dumbbell Push Press:
30 lb x 15 reps (+25 pts)
30 lb x 15 reps (+25 pts)
30 lb x 15 reps (+25 pts)
30 lb x 15 reps (+25 pts)
30 lb x 15 reps (+25 pts)
30 lb x 15 reps (+25 pts)
15 minute amrap. 15 30lb db push press, 12 20lb wall ball, 9 burpee box jumps. Got to the burpees in round 6 and did 5.

Wall Ball:
12 throws || 20 lb (+41 pts)
12 throws || 20 lb (+41 pts)
12 throws || 20 lb (+41 pts)
12 throws || 20 lb (+41 pts)
12 throws || 20 lb (+41 pts)
12 throws || 20 lb (+41 pts)

Burpee:
9 reps (+20 pts)
9 reps (+20 pts)
9 reps (+20 pts)
9 reps (+20 pts)
9 reps (+20 pts)
5 reps (+11 pts)
burpees were burpee box jumps but there is no option for that
Box Jumps:

9 jumps || 20 in (+20 pts)
9 jumps || 20 in (+20 pts)
9 jumps || 20 in (+20 pts)
9 jumps || 20 in (+20 pts)
9 jumps || 20 in (+20 pts)
5 jumps || 20 in (+10 pts)

Push-Up:
45 reps (+67 pts)
15 reps (+22 pts)
8 reps (+12 pts)
8 reps (+12 pts)
6 reps (+9 pts)
8 reps (+12 pts)
4 reps (+6 pts)
6 reps (+9 pts)
100 reps for time. Finished in 3:29
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Old 06-08-2012, 05:54 PM   #947
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I was beat today. Not too sure why. I probably could have used a day off

Barbell Squat:
45 lb x 15 reps (+39 pts)
90 lb x 5 reps (+42 pts)
110 lb x 5 reps (+48 pts)
130 lb x 3 reps (+44 pts)
140 lb x 5 reps (+59 pts)
160 lb x 5 reps (+68 pts)
180 lb x 7 reps (+86 pts)
110 lb x 10 reps (+57 pts)
110 lb x 10 reps (+57 pts)
110 lb x 10 reps (+57 pts)
110 lb x 10 reps (+57 pts)
110 lb x 10 reps (+57 pts)
Felt very weak today. Two days of rest will be very nice.
Front Barbell Squat:
95 lb x 10 reps (+59 pts)
95 lb x 10 reps (+59 pts)
135 lb x 1 reps (+36 pts)
155 lb x 1 reps (+41 pts)
tried for 175 and failed.
Crunch:
20 reps (+10 pts)
20 reps (+10 pts)
20 reps (+10 pts)
20 reps (+10 pts)
20 reps (+10 pts)
Handstand Push-Up:
2 reps (+12 pts)
2 reps (+12 pts)
2 reps (+12 pts)
2 reps (+12 pts)
2 reps (+12 pts)
pretty much all I can do at this point. Maybe 3-4 if I'm fresh.
Jump Rope:
0:02:00 (+9 pts)
just messing around with double unders
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Old 06-11-2012, 06:35 PM   #948
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Standing Barbell Shoulder Press:
45 lb x 15 reps (+61 pts)
65 lb x 5 reps (+56 pts)
75 lb x 3 reps (+48 pts)
85 lb x 3 reps (+52 pts)
95 lb x 3 reps (+55 pts)
110 lb x 11 reps (+91 pts)
65 lb x 10 reps (+66 pts)
65 lb x 10 reps (+66 pts)
65 lb x 10 reps (+66 pts)
65 lb x 10 reps (+66 pts)
65 lb x 10 reps (+66 pts)
3+ press day. I got 11 so I'm happy with that. It's the lower body stuff I have trouble with.

Thrusters:
75 lb x 10 reps (+65 pts)
75 lb x 10 reps (+65 pts)
75 lb x 10 reps (+65 pts)
75 lb x 10 reps (+65 pts)
75 lb x 10 reps (+65 pts)
Wod- 5rds for time 10 thrusters, 15 kb swings, 30 double unders. Finished in 13:35. Such a hard workout today.

Two-Arm Kettlebell Swing:
53 lb x 15 reps (+35 pts)
53 lb x 15 reps (+35 pts)
53 lb x 15 reps (+35 pts)
53 lb x 15 reps (+35 pts)
53 lb x 15 reps (+35 pts)
Done unbroken even though I would have been ok if I died.

Jump Rope:
0:01:00 (+5 pts)
0:01:00 (+5 pts)
0:01:00 (+5 pts)
0:01:00 (+5 pts)
0:01:00 (+5 pts)
3/5 rounds unbroken. Happy with that. I'm getting pretty good at these.

Toes-To-Bar:
10 reps (+10 pts)
10 reps (+10 pts)
10 reps (+10 pts)
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Old 06-11-2012, 07:24 PM   #949
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my next investment is a 80-90lb KB
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Old 06-11-2012, 07:35 PM   #950
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isnt there somewhere that you made your own custom wall ball? i cant seem to find it
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Old 06-11-2012, 08:48 PM   #951
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isnt there somewhere that you made your own custom wall ball? i cant seem to find it
Yea man. It's not big like the dynamax ones though. I made two for less than $25-$30 though. Go out to target or Walmart and buy those cheap rubber basketballs for like $7. I have woman's and men's size which end up being 20lbs and 25lbs. Then i went to home depot and bought pea pellet gravel, $4 for 50lbs and two rolls of gorilla tape. I then went home and cut flaps in the balls about 2 inches wide and filled them with the gravel and just completely wrapped the balls with the tape. They're almost exact weight. Saved me a ton of money. I've had them for a few months as there's no sign of wear and I can't even tell where the flaps were cut. I'll run out to the garage to take pics now. I took the pic with the 32oz Gatorade bottle for scale. Let me know if you have any more questions. Ill try to find the exact video I used on YouTube to help me.

here's the video
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Last edited by DylloS; 06-11-2012 at 08:57 PM.
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Old 06-12-2012, 06:00 PM   #952
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arbell Deadlift:
75 lb x 10 reps (+45 pts)
135 lb x 5 reps (+57 pts)
155 lb x 5 reps (+66 pts)
185 lb x 3 reps (+65 pts)
210 lb x 3 reps (+76 pts)
245 lb x 3 reps (+97 pts)
265 lb x 6 reps (+147 pts)
3+ day. Got 6 with longer paused between reps then I'd like. I'm trying to make sure my form is good and I don't want to force it. I guess as long as I'm getting the required reps I'm doing ok. I skipped the 155x10x5 sets because I think that may be hurting more than helping. They are light but it's exhausting as hell.

Dumbbell Deadlift:
40 lb x 8 reps (+79 pts)
40 lb x 8 reps (+79 pts)
40 lb x 8 reps (+79 pts)
40 lb x 8 reps (+79 pts)
40 lb x 8 reps (+79 pts)
40 lb x 4 reps (+63 pts)
Wod- 15min amrap of 8 40lb dumbbell deadlifts, 10 one legged squats (with assistance), 10 burpee pull ups. I got 5 full rounds and 4 reps into the 6th round.

Body Weight One-Leg Squat:
10 reps (+35 pts)
10 reps (+35 pts)
10 reps (+35 pts)
10 reps (+35 pts)
10 reps (+35 pts)
each round was 5 right and 5 left

Burpee:
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
10 reps (+22 pts)
Burpee pull ups are one movement but there is no option for that so I broke it down.

Pull-Up:
10 reps (+58 pts)
10 reps (+58 pts)
10 reps (+58 pts)
10 reps (+58 pts)
10 reps (+58 pts)
done on the jump part of the burpee
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Old 06-12-2012, 06:36 PM   #953
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what's your weight now? vs starting?
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Old 06-12-2012, 06:47 PM   #954
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how much do they weigh?
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Old 06-12-2012, 06:52 PM   #955
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what's your weight now? vs starting?
Not positive but I think I was about 165 when I started, got to a little over 170 and now 165-167 with a smaller waist. I don't do a great job of measuring anything but I weigh what I did last summer and my bathing suits are all much looser and tshirts are a little more snug. I try not to get caught up in how much I weight. As long as I'm strong for my body weight, and sweating my ass off during my metcon workouts I'm happy. Results will come if I keep this up. I think I've been doing this style of working out for about 2-3 months. Before that it was pretty much just 3 days a week of strength training now I workout about 5-6 days a week.

btw dude, add kb swings into your shoulder routine. I did a 5rd workout last night with 15 53lb swings (american version) in each round and my traps are fried today. That thing beats the **** out of me.

Last edited by DylloS; 06-12-2012 at 06:54 PM.
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Old 06-12-2012, 06:55 PM   #956
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how much do they weigh?
The balls? Said it above but they're 20lbs and 25lbs.
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Old 06-12-2012, 07:06 PM   #957
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Decided to take a pic before hoping in the shower. I can't believe I rolled up my boxers lol. I'm decently happy where I'm at. Obviously some lighting is better than others but this is from my upstairs bathroom. No where near as good of shape as a lot of you but I'm having fun with it.
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Old 06-12-2012, 11:10 PM   #958
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ill have to post an updated pic soon i like ya nipples


me at the gym today:

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Old 06-13-2012, 08:13 AM   #959
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that video is hilarious
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Old 06-13-2012, 01:17 PM   #960
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