Archive for January, 2014

090114

Bench Press 

10×10 @ 50kg

4th set – 8. Stopped. Body felt fatigued from previous days. (7 days no rest day)

Weighted Pull Ups

5×3 @12kg

Pretty lame. Body needed a rest.

Muscle Ups practice

 

080113

http://vanguardsnc.com/080114

Front Squats 7 x 3 (C)
*5 Bar/Ring Dips after each set

70kg (Next 72.5kg)

Break, then

5 Rounds
10 Heavy Russian Swings
10 Leg Levers (Heels Off Floor )
10 Bar Touches

KB @ 32kg

5:20

Bonus:

p90X – Ab Ripper X

070114

http://vanguardsnc.com/070114

Push Press 5 x 5 (P)

40-42-45-47-50(PR!)

Shoulder Press 5 x 3 (C)

35kg

Break, then

5 Rounds
5 DB Cleans
5 DB Thruster
10 Push Ups

DB @ 35lbs

9:24

060114

http://vanguardsnc.com/060114

Back Squats 5 x 5 (P)

60-65-70-75-80 (Next one 85)

5 mins EMOTM:
Back Squats x 3

75 (Next one 77.5)

Break, then

7 Rounds
5 Strict Pull Ups
5 Renegade Rows
5 Burpees

DB @ 35lbs

20:15 (Renegade Rows GG Ugly)

050113

p90X 3

CVX

Cardio workout. First time trying p90x3. Was meh. Too short imo.

040114

Fitness First Gym

Bench Press
3×5 @ 60kg

2nd Set – 4
3rd Set – 3

Bench Press
5×10 @ 50kg

5th Set – 7

Wide Grip Pull Ups
3×5

Pectoral Machine 
3×12
40-45-50
3rd Set -8

Pulley Bicep Curls
12×2
15-20

Pulley Tricep Pull Down
12×2
20-20

030114

Reebok Crossfit Sentinel Downtown

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Thruster @ 75lbs

8:55