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Old 06-14-2011, 17:28   #61
California Jack
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6/14/11 30 seconds of exercise and30 seconds rest for five rounds of

Sandbag bear hug squats
Sandbag press
Pullups
Planks
Jump rope
Db swings. 45 pound db

One minute rest between rounds

Reps were

11, 12,5,30 seconds,76 turns, 13
12,12,5,30,74,14
12,12,4,30,72,14
9,9,3,30,60,10,
9.9.4.30,70.10

94 in the gym. Came close to vomiting
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Todays workout..... Ball sits to failure.

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Old 06-14-2011, 17:39   #62
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Attaboy, Jack.
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Old 06-15-2011, 04:51   #63
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Awesome!

I like that a lot Jack.
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Old 06-15-2011, 05:31   #64
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+1 for tracking your reps during all that. Nice work, Jack.
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Old 06-15-2011, 16:03   #65
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Thanks fellas


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+1 for tracking your reps during all that. Nice work, Jack.
I write them down on my thirty second breaks. With it being so hot my log book is a mess from all the sweat that gets on it.
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Old 06-15-2011, 17:04   #66
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6/15/11. 2x(7 minute run+ 2,5 minute walk +3 minute run+ 2 minutevwalk)


Used normal running shoes
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Old 06-16-2011, 17:26   #67
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6/16/11. Thirty seconds on and thirt seconds rest of sandbag step ups for five rounds One minute rest.

Thirty seconds reps and thirty seconds rest for five rounds of sandbag floor press. One minute rest.


Thirty seconds reps and thirty seconds rest for five rounds of inverted rows. One minute rest.


Thirty seconds reps and thirty seconds rest for five rounds of hollow rocks. One minute rest.


Thirty seconds reps and thirty seconds rest for five rounds of jump rope One minute rest.


Thirty seconds reps and thirty seconds rest for five rounds of sandbag fshouldering.




Reps went step ups. 4.5, 5,5,5,5
Floor press 15,16,15,15,15
Inverted rows. 12,9,8,7,7
Hollow rocks 17,17,13,11,11
Jump rrope. 64,68,66,68,66
Sand bag shoulder. 8,8,5,5,6

I got a glute cramp during the floor presses couldn't stretch it out.
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Old 06-19-2011, 15:46   #68
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6/18/11. Press 85x5. 95x5. 107.5 x5
Squat b135x5. 165x5195x5. 215x6
Bp. 135x5. 155x5. 175x5
Dl. 225x5. 265x5. 305x5. 3)45x6


Finally my back is feeling good enough to strength train. Thought I'd start back easy. But this proved much more difficult than it should have been.
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Old 06-19-2011, 15:47   #69
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3/19. Ten minute run five minute walk ten minute run
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Old 06-21-2011, 20:35   #70
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6/21/11. Magic 50 with 45 lb db in 17:51


Yikes, there really is no good reason not to do this in under 15 minutes.
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Old 06-23-2011, 20:36   #71
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6/23/11. 15 minute run 5 minute walk. 5 minute run 5 minute walk
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Old 06-24-2011, 12:06   #72
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Good man. So what's your plan? You just doing whatever seems fun on a given day?
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Old 06-24-2011, 16:12   #73
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My plan is to run twice weekly. I am building up to a half hour run with my own concocted old man plan. I will do other conditioning twice weekly. Strength train once weekly.
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Old 06-24-2011, 16:44   #74
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Here ya go. Based on this http://dirty30race.com/Training.html with a strength day thrown in.
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Todays workout..... Ball sits to failure.

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Old 06-27-2011, 20:12   #75
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6/27/11. Strength day

Press. 90x3. 100x3. 115x4
Squat. 135x5 185x3 205x3. 225x3
BP. 95x5. 140x3. 160x3. 180x4
DL 135 x 5 225x4. 285x3. 325x3. 365x3


I really suck at this strength stuff after some time off. I thought I was starting up again really light, but I underestimated my suckiness.
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Old 06-27-2011, 20:36   #76
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If it makes you feel any better your deadlift is just about three times what mine is right now.
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Old 06-27-2011, 21:09   #77
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Thanks, I'm a proud member of the 100-200-300 club
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Old 06-27-2011, 22:38   #78
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Old 06-28-2011, 19:48   #79
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6/28/11. 20 minute run
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Old 06-30-2011, 21:07   #80
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6/30/11 22 minute run
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