Gonna share my daily training here with you.
Hope you enjoy it.
IF
Hope you enjoy it.
IF
InnerFight Daily Training
- Thread starter InnerFight
- Start date
Today was:
6 X Bench press (body weight)
12 X deadlift (body weight)
6 x shoulder press (1/2 body weight)
12 x hang cleans (half body weight)
row 250m
Owwwww yeeeaaaaa thats right.
6 X Bench press (body weight)
12 X deadlift (body weight)
6 x shoulder press (1/2 body weight)
12 x hang cleans (half body weight)
row 250m
Owwwww yeeeaaaaa thats right.
well, what's your body weight?
why not just put the weight of everything u did?
:] welcome
why not just put the weight of everything u did?
:] welcome
There are only three mistakes in your goal path you can make:
- Not Starting.
You are doing this by starting your journal and/or tracking your personal progress.
- Not staying true to yourself.
Stay true to your inner-most desires within diet and fitness. Continue to educate yourself in what you are trying to accomplish, and it will reveal with hard work and dedication what you want out of yourself.
You have made the first step and this is believing you do not want to stay where you are; do not sway from yourself, and give it all you have in you, and your body will follow your guidance.
- And, not going all the way.
A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them; life is like a puzzle--keep putting the pieces together young man...and go all the the way.
Much success with your journal and your personal goal path,
Chillen
Bench press and deadlift 95KG
Shoulder press and hang cleans 50kg.
250 m row in under 45secs.
Hope that helps
21-07-09 Training
30 Secs uphill row (you may ask about this and how its uphill, just put the back end of the ergo on a bench, simple)
15 wide arm pull ups
10 deadlifts (80kg)
10 upright rows (40kg)
10 Bicep curls (40kg)
30 seconds flat row (ergo back to normal position)
I managed to do over 185meters on all rows for the three rounds which was my goal. Set your goal on this one or you can lose a lot of time and not get the workout that you are looking for.
look forward to hearing how you got on.
30 Secs uphill row (you may ask about this and how its uphill, just put the back end of the ergo on a bench, simple)
15 wide arm pull ups
10 deadlifts (80kg)
10 upright rows (40kg)
10 Bicep curls (40kg)
30 seconds flat row (ergo back to normal position)
I managed to do over 185meters on all rows for the three rounds which was my goal. Set your goal on this one or you can lose a lot of time and not get the workout that you are looking for.
look forward to hearing how you got on.
Today we modified the daily workout slightly.
We did
20 pulls ups
20 dead lifts (80kg)
20 Box Jumps
15 pulls ups
15 dead lifts (80kg)
15 Box Jumps
5 pulls ups
5 dead lifts (80kg)
5 Box Jumps
Rest for 3 minutes and then repeat - 3 rounds total.
Was intense and my forearms are on fire.
We did
20 pulls ups
20 dead lifts (80kg)
20 Box Jumps
15 pulls ups
15 dead lifts (80kg)
15 Box Jumps
5 pulls ups
5 dead lifts (80kg)
5 Box Jumps
Rest for 3 minutes and then repeat - 3 rounds total.
Was intense and my forearms are on fire.
A new week and a start with a bang.
Did COD (Yep that stands for Circuit of Death)
Do the below routine without rest
10 squats @ 60kg
5 single arm dumbbell cleans (15kg)
10 box jump overs
10 bench hand step ups (each hand)
Row 500m
Rest 3 minutes and repeat 3 rounds.
I main measure here has to be on the rows. I managed 1:28 on the first round, 1:26 on the second and 1:27 on the third. No a PB but not too bad either. The key is not to take any rest at all between exercise and have the rower set up, this will put you under more pressure and force you to deliver.
Good luck and let me know your times and how you felt.
Did COD (Yep that stands for Circuit of Death)
Do the below routine without rest
10 squats @ 60kg
5 single arm dumbbell cleans (15kg)
10 box jump overs
10 bench hand step ups (each hand)
Row 500m
Rest 3 minutes and repeat 3 rounds.
I main measure here has to be on the rows. I managed 1:28 on the first round, 1:26 on the second and 1:27 on the third. No a PB but not too bad either. The key is not to take any rest at all between exercise and have the rower set up, this will put you under more pressure and force you to deliver.
Good luck and let me know your times and how you felt.
So you did a total of 60 pullups?Wow!
Actually is 40 pull ups per round and 3 rounds total so a grand total of 120 pull ups. Lats and forearms were on fire.
Give it a shot and let me know how you get on
Britney was the order of the day today on so Britney we did.
Do the below exercises back to back.
15 Pull ups
15 Deadlifts (90kg)
15 Military press (40KG)
15 leg raise crunches
11 Pull ups
11 Deadlifts(90kg)
11 Military press (40KG)
11 leg raise crunches
10 Pull ups
10 Deadlifts(90kg)
10 Military press (40KG)
10 leg raise crunches
Rest for 3 minutes. On the site it prescribes 2 rounds but we smashed 3.
There was no air conditioning in the gym this morning so it was extra hot which was nice. Was wet to the bone at the end. Great workout.
Looking forward to a great day ahead.
Do the below exercises back to back.
15 Pull ups
15 Deadlifts (90kg)
15 Military press (40KG)
15 leg raise crunches
11 Pull ups
11 Deadlifts(90kg)
11 Military press (40KG)
11 leg raise crunches
10 Pull ups
10 Deadlifts(90kg)
10 Military press (40KG)
10 leg raise crunches
Rest for 3 minutes. On the site it prescribes 2 rounds but we smashed 3.
There was no air conditioning in the gym this morning so it was extra hot which was nice. Was wet to the bone at the end. Great workout.
Looking forward to a great day ahead.
I give it a shot regularly and I can manage 9, 8, 8 in three rounds, so my hat is off to you! You are putting up sick numbers.
I heard a good quote " Rowing is a sport for dreamers, so long as you continue to row you own the dream, when you stop rowing the dream disappears"
Pull ups is quite like that. Ha ha
Todays scheduled training is Shoulder Smash but I have a slight issue with my rotator cuff so I did the below instead:
50 box jumps
50 jumping pull ups
50 dumbbell throws
50 walking lunges
50 knees to elbows
50 push press
50 back extensions
50 wall ball shots
50 burpees
50 skips
I managed to complete it in 16:30 which was not too bad. Having not had enough after that I did an extra lap but reduced all reps to 10 per exercise, this took just under 3 minutes, I then did 5 reps each exercise which took 1:50.
A great training and has set me up well for the day.
Enjoy your workout
50 box jumps
50 jumping pull ups
50 dumbbell throws
50 walking lunges
50 knees to elbows
50 push press
50 back extensions
50 wall ball shots
50 burpees
50 skips
I managed to complete it in 16:30 which was not too bad. Having not had enough after that I did an extra lap but reduced all reps to 10 per exercise, this took just under 3 minutes, I then did 5 reps each exercise which took 1:50.
A great training and has set me up well for the day.
Enjoy your workout
Good day everyone.
Today was awesome.
As I Tweeted last night: "People are often afraid of those in power, I am afraid of Pure Power tomorrow morning, this must be a good thing"
Pure Power:
10X Clean and Press (40kg)
25 X Box Jumps
10 X Clap Push ups
25 X Dead lifts (60kg)
10 X Hand Steps each arm
30 second row (Uphill) (Target 190m)
30 second plank
Rest 4 minutes
Repeat 3 rounds
I did not make my target 190m on the row, I was short on all 3 rounds by only 1 or 2 meters but I was short. Hence I did an extra 30 second sprint at the end with the rower on the flat. The target was 195 and I managed 197m.
Happy with the results and looking forward to another great day ahead.
Let me know how you get on.
Today was awesome.
As I Tweeted last night: "People are often afraid of those in power, I am afraid of Pure Power tomorrow morning, this must be a good thing"
Pure Power:
10X Clean and Press (40kg)
25 X Box Jumps
10 X Clap Push ups
25 X Dead lifts (60kg)
10 X Hand Steps each arm
30 second row (Uphill) (Target 190m)
30 second plank
Rest 4 minutes
Repeat 3 rounds
I did not make my target 190m on the row, I was short on all 3 rounds by only 1 or 2 meters but I was short. Hence I did an extra 30 second sprint at the end with the rower on the flat. The target was 195 and I managed 197m.
Happy with the results and looking forward to another great day ahead.
Let me know how you get on.
Today is my 5th and last day of training. I start Sunday and finish Thursday as thats how the week goes in my part of the world.
On the Schedule was "No Wait" and thats what we did:
50 Double Unders
15 Decline Push Ups
25 Prison Squats
15 Pull Ups
25 Box Jumps
10 (each hand) Hand Step Ups
45 seconds plank.
Repeat 4 rounds non stop.
The original workout is designs as three rounds with a small rest in between but we wanted to up the intensity and the pain so went for 4 rounds non stop and smashed ourselves to bits. I managed 19 mins and JB came in on 20.
As there were only 2 of us today we then did 15 minutes of skipping. 30 seconds on 30 seconds off. I managed double unders and JB did some unreal singles at a great speed.
Awesome way to finish the week off.
Now I'm pumped for the weekend.
On the Schedule was "No Wait" and thats what we did:
50 Double Unders
15 Decline Push Ups
25 Prison Squats
15 Pull Ups
25 Box Jumps
10 (each hand) Hand Step Ups
45 seconds plank.
Repeat 4 rounds non stop.
The original workout is designs as three rounds with a small rest in between but we wanted to up the intensity and the pain so went for 4 rounds non stop and smashed ourselves to bits. I managed 19 mins and JB came in on 20.
As there were only 2 of us today we then did 15 minutes of skipping. 30 seconds on 30 seconds off. I managed double unders and JB did some unreal singles at a great speed.
Awesome way to finish the week off.
Now I'm pumped for the weekend.
today is our rest day which means total rest, sleep as much as you can, eat nice food if a little naughty and enjoy the hard work you put in during the week.
Peace out.
Peace out.
Loving the rest.
Went for some ten pin bowling which was great.
On the good food side am going to pop out for a ncie steak and maybe a bottle of red tonight.
Thats relaxation and its very important on a weekend and on your days off.
I hope you all have a great weekend if your training or resting
Went for some ten pin bowling which was great.
On the good food side am going to pop out for a ncie steak and maybe a bottle of red tonight.
Thats relaxation and its very important on a weekend and on your days off.
I hope you all have a great weekend if your training or resting
The start of the week, how fantastic.
We kicked off with C.O.W:
30 secs Ball Buster Row
20 wall climbers
10 plate raises
10 tricep plate extensions
20 hand step ups
1 minute shoulder protection
Rest for 2 minutes
Repeat 4 rounds
Rossco abs.
Your lungs are popping out after the row and they stay that way most of the way through.
Its a good start to the week and its going to be a great week.
Let me know how you get on and if you want any help.
We kicked off with C.O.W:
30 secs Ball Buster Row
20 wall climbers
10 plate raises
10 tricep plate extensions
20 hand step ups
1 minute shoulder protection
Rest for 2 minutes
Repeat 4 rounds
Rossco abs.
Your lungs are popping out after the row and they stay that way most of the way through.
Its a good start to the week and its going to be a great week.
Let me know how you get on and if you want any help.