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Old 12-01-17, 22:44   #641
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Quote:
Originally Posted by Mellor View Post
What Murph. That sounds vaguely familar
It's broken into a 1 mile run, 300 squats, 200 push ups, 100 pull ups and finishes with another mile run.

I break the BW stuff into 20 sets of 15-10-5. It's definitely a tough slog!
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Old 13-01-17, 11:09   #642
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13/01:

AMRAP (20 mins):

5 pull ups
10 shoulder press (20kg)
15 push ups
20 sit ups

Completed 14 rounds in 20:09.
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Old 15-01-17, 15:46   #643
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14/01:

6km @ 28:44

15/01:

Max pull ups: 19, 15, 13

Treadmill @ 12mph:
2 mins on, 2 mins off
1:45 on, 1:45 off,
1 min on, 1 min off
3 min rest
30 sec on, 30 sec off x 4
3 min rest
30 sec on, 30 sec off x 2
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Old 15-01-17, 23:08   #644
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Quote:
Originally Posted by FeetMagic View Post
It's broken into a 1 mile run, 300 squats, 200 push ups, 100 pull ups and finishes with another mile run.

I break the BW stuff into 20 sets of 15-10-5. It's definitely a tough slog!
Yeah that's it. I vaguely remember doing it a few years ago.
Just checked the log and it was 6 years ago all the way back on page 1. Did it a few times coming in at around 42 mins, I should give it another go soonish
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Old 16-01-17, 09:06   #645
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16/01:

Press: 50kg*3*5
Chin ups: +15kg*3*5
Squat: 80kg*3*7
Chin ups: 3*10
Box jumps: 80cm*3*10
Lat raise: 10kg*3*8
Bicep curls: 20kg*3*10
Squat jumps: 3*20
Leg press machine: 150lb*10, 170lb*2*10
Leg extensions: 110*3*10
1 hand shoulder press machine: 15kg*3*10
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Old 17-01-17, 12:20   #646
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17/01:


Filthy 50: 50 reps of each set before progressing (timed):

50 x 60cm box jumps
50 x jumping pull ups
50 x 20kg kettlebell swings
50 x walking lunges (20kg)
50 x 20kg push press
50 x back extensions
50 x 9kg wallballs
50 x burpees
50 x knees to elbows
Time: 26:49

I think my PB for this is 29:47 so that was pretty surprising. Also, one of the goals ticked off.

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Looking forward to getting back into a healthy routine over the coming weeks and achieving the following goals by mid-March (likely emigrating then so will reevaluate at that point):

4. WOD Filthy 50: under 30 mins. Around PB.
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Old 18-01-17, 14:21   #647
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18/03:

4km run @ 19:05. Finding it difficult to attain the stamina even though general conditioning has improved a lot but will make sure to do the 5km next time.
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Old 19-01-17, 14:37   #648
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19/01:

Bench: 80kg*3*5
Pull ups: +15kg*3*5
Incline bench: 50kg*3*10
Pull ups: 3*10
DB shrugs: 32.5kg*3*12
Tricep extension: 36kg*3*10
Lat pulldown: 80kg*3*10
Close grip bench: 60kg*3*10
Bent over row: 25kg*3*10
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Old 20-01-17, 09:57   #649
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20/01:

Leg press machine: 170lb*3*10
Press: 40kg*3*10
Chin ups: +15kg*3*7
Squat: 70kg*3*10
Chin ups: 3*10
Box jumps: 80cm*3*10
Arnie press: 15kg*3*10
Bicep curls: 20kg*3*10
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Old 24-01-17, 15:48   #650
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Feels like I'm back to patterns of old. Worked out 18 days in a row, hit the beer for the weekend and didn't exercise for 3 days! Was absolutely zapped Sunday and Monday so am going to have to take a bit more care toward the weekend sessions!

24/01:

Bench: 70kg*3*10
Pull ups: +10kg*3*8
Incline bench: 50kg*3*10
Pull ups: +5kg*3*8
DB shrugs: 32.5kg*3*12
Tricep extension: 36kg*3*10
Lat pulldown: 80kg*3*10
Clap push ups: 3*10
Machine row: 70kg*3*10
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Old 25-01-17, 12:31   #651
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Delighted with the strength in the first 3 sets. Legs/shoulders strength is probably my session of the week. Back to HIT for a few days now.

25/01:

Press: 45kg*3*10
Chin ups: +15kg*3*10
Squat: 75kg*3*10
Arnie press: 15kg*3*10
Squat jumps: 3*20
Bicep curls: 20kg*3*10
Leg press machine: 120kg*3*10
Pike push ups: 3*20
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Old 27-01-17, 15:51   #652
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26/01:

1 hour boxercise class

27/01:

Quote:
Originally Posted by FeetMagic View Post
11/01:

Filthy 50 (simplified):

50 reps of each set before progressing (timed):
50 x 60cm box jumps
50 x jumping pull ups
50 x 20kg kettlebell swings
50 x walking lunges (20kg)
50 x 20kg push press
50 x back extensions
50 x 9kg wallballs
50 x burpees
50 x sit ups
Time: 24:55
Done in 19:20... can't explain that difference!
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Old 30-01-17, 12:58   #653
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28/01:

Small bit of HIT hungover.

29/01:

Press: 55kg*3*5
Chin ups: 15, 15, 13
Squat: 90kg*3*5
Box jumps: 95cm*2*7
Pike push ups: 3*20
Box jumps: 80cm*3*10
Chin ups: 3*10
Lateral raises: 7.5kg*3*10
Lateral jumps over bench: 3*10

30/01:

Bench: 82.5kg*5,4, 80kg*5
Pull ups: 3*15
Plyo push ups: 20cm*3*10
DL: 80kg*3*5
CG bench: 60kg*3*10
DB shrugs: 30kg*3*15
Tricep extension: 36kg*3*10
Lat pulldown: 80kg*3*10
Dips: 3*15
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Old 01-02-17, 11:55   #654
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31/01:

2 mile run - 14:08

Burpee box jumps @ 80cm: 3*10
Burpee box jumps @ 60cm: 3*10
Burpee box jumps @ 40cm: 3*10

01/02:

2.2 mile run - 16:17

Messed around with handstands, headstands, cartwheels, core work, etc.
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Old 04-02-17, 14:20   #655
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02/02:

Boxercise class

03/02:

Press: 60kg*2, 55kg*2*5
Chin ups: +20kg*2*5
Squat: 95kg*2*5
Press: 50kg*2*5
Chin ups: +20kg*2*5
Squat: 90kg*2*5
Box jumps: 95cm*3*10
Pike push ups: 3*20
Box jumps: 80cm*3*10
Chin ups: 3*10
Lateral raises: 7.5kg*3*10
Lateral jumps over bench: 3*10

04/02:

Bench: 75kg*3*9
Pull ups: +15kg*8,8,6
Incline DB bench: 25kg*3*10
DB shrugs: 30kg*3*15
Clap push ups: 3*10
Lat pulldown: 80kg*3*10
Dips: 3*10
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Old 08-02-17, 11:23   #656
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A 17 hour drinking session ruled out Sunday & Monday. Haven't had a normal night out in a couple of months now and these monster ones every weekend are taking their toll

07/02:

DB bench: 30kg*3*10
Pull ups: 3*15
Incline DB bench: 25kg*3*10
Pull ups: 3*10
DB shrugs: 30kg*3*15
Clap push ups: 3*10
Dips: 3*15
Row machine: 70kg*3*10
Tri pulldown: 40kg*3*10

08/02:

Press: 50kg*3*8
Chin ups: +15kg*3*8
Squat: 85kg*3*8
Pike push ups: 3*20
Box jumps: 80cm*3*10
Chin ups: 3*10
Bicep curls: 20kg*3*10
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Old 14-02-17, 14:27   #657
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Another weekend of destruction

09/02:

5km run @ 22:27. Very happy with this. Was struggling with 5kms since got back into training this year but a break from them did me good. This was comfortable enough so I'll aim for sub 22 with the next. Goal is sub 20 this year but realising that means 20 mins on the threadmill @ 15km/hr makes me contemplate the realism of it - I'd be happy to be consistently sub 21 in the latter part of the year if I'm doing 2 or 3 of them a month.

14/02:

Press: 40kg*5*10
Chin ups: 5*10
Squat: 70kg*5*10
DB front raises: 7.5kg*3*10
Lateral jumps over bench: 3*12
Bicep curls: 20kg*3*10
Squat jumps: 3*20
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Old 20-02-17, 10:51   #658
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15/02:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 (reps for time):
Bench: 50kg
Pull ups: BW
Time: 14:07 (02:05 faster than last attempt)

DB shrugs: 30kg*3*15
Clap push ups: 3*10
Lat pulldown: 80kg*3*10
Dips: 3*10
Tri pulldown: 35kg*3*10

16/02:

Filthy 50 (simplified):

50 reps of each set before progressing (timed):
50 x 60cm box jumps
50 x jumping pull ups
50 x 20kg kettlebell swings
50 x walking lunges (20kg)
50 x 20kg push press
50 x back extensions
50 x 9kg wallballs
50 x burpees
50 x sit ups
Time: 22:20 (3:02 slower than last attempt)


1 hour boxercise class

17/02:

3.5km run @ 14km/hr pace. Hoped to do the 5km but gassed out. Will try next time around 13.7km/hr pace.

2.5km run (untimed)

18/02:

1 hour HIT class

20/02:

Bench: 82.5kg*3*5
Pull ups: +10kg*3*10
Dips: 3*10
Row machine: 70kg*3*10
DB shrugs: 30kg*3*10
Clap push ups: 3*10
Lat pulldown: 75kg*3*10
Close grip bench: 60kg*3*10
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Old 21-02-17, 03:24   #659
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I just noticed out similar our running is at the moment,

Quote:
Originally Posted by FeetMagic
05/01:
5km run @ 23:04.

06/01:
5km run @ 24:12.
Quote:
Originally Posted by FeetMagic View Post
09/02:
5km run @ 22:27. .
Quote:
Originally Posted by FeetMagic View Post

3.5km run @ 14km/hr pace. Hoped to do the 5km but gassed out. Will try next time around 13.7km/hr pace.
2.5km run (untimed)
Quote:
Originally Posted by Mellor View Post
Time was 24m01s (5km)
Quote:
Originally Posted by Mellor View Post
Another 5km yesterday
Time: 23m20s
Quote:
Originally Posted by Mellor View Post
5km Run
Time: 22m45s

You should cross post in the running thread as you hit a new PR. Looks like your in the lead by 18 seconds
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Old 21-02-17, 09:09   #660
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21/02:

Decided to go do 2 sets rather than 3 and get more exercises in:

Press: 50kg*2*8
Chin ups: +15kg*2*10
Squat: 80kg*2*8
Box jumps: 92.5cm*2*10
Vertical raises: 20kg*2*20
Arnie press: 15kg*2*10
Lateral jumps over bench: 2*12
Bicep curls: 20kg*2*10
Squat jumps: 2*20
Walking lunges: 15kg DBs*2*20
Pike push ups: 2*20

Quote:
Originally Posted by Mellor View Post
I just noticed out similar our running is at the moment,

You should cross post in the running thread as you hit a new PR. Looks like your in the lead by 18 seconds
I had noticed that We both have the sub 20 goal but I'll be happy enough to get to sub 21 this year. Do you keep a steady pace on the threadmill or mix it up? I usually start around 12.5km and work my way up but going to trial a consistent pace for the next few.
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