TY TY!I will def. update my stats though - I know its going to exciting!!!
You have to include progress photos though.
Funny how people look forward to these things when they know the news is going to be good. lolMy Diary
- Thread starter stingo
- Start date
You have to include progress photos though.
Funny how people look forward to these things when they know the news is going to be good. lolModified 300 Workout 12
Rests variable as needed - finish in as few sets/rests as possible.
A: 25 Pull Ups (Barbell Grip) 1x25@-250
B: 50 Suitcase Deadlifts 1x50@40
C: 50 Push Ups 1x30@BW, 1x20@BW (to 30lb dumbbell)
D: 50 Step Ups 1x50@BW (alternating sets)
E: 50 Floorwipers 1x25 each side
F: 50 Clean/Press 1x50@20 (alternating sets)
G: 25 Pull Ups (Barbell Grip) 1x22@-250, 1x3@-250
Time: 29.30.205 (according to my Ipod stopwatch)
A, G Pull Ups: 22 reps on first run in G - 3 to go!
B Suitcase Deadlifts: I swear I get slower at this exercise every time I do it. I think yesterday's spinning class was a factor, since we were doing heavy hills, but I got it done.
C Push Ups: Feeling optimistic about these - 30 and 20 is a lot better than I did a couple of workouts ago.
D Step Ups: Kind of lost count a couple of times but tried minimizing the contribution of the back foot.
E Floorwipers: Difficult still, but not quite as difficult as Monday's run.
F Clean/Press: Those dropsets on Wednesday must've still been in my shoulders because this went slower than it usually does.
Overall: I think I'm psychologically and possibly physically ready for something new. I was trying to talk myself out of doing this workout all morning, but I'm glad I went and did it. Time isn't my best but it was a good, honest effort.
Rests variable as needed - finish in as few sets/rests as possible.
A: 25 Pull Ups (Barbell Grip) 1x25@-250
B: 50 Suitcase Deadlifts 1x50@40
C: 50 Push Ups 1x30@BW, 1x20@BW (to 30lb dumbbell)
D: 50 Step Ups 1x50@BW (alternating sets)
E: 50 Floorwipers 1x25 each side
F: 50 Clean/Press 1x50@20 (alternating sets)
G: 25 Pull Ups (Barbell Grip) 1x22@-250, 1x3@-250
Time: 29.30.205 (according to my Ipod stopwatch)
A, G Pull Ups: 22 reps on first run in G - 3 to go!
B Suitcase Deadlifts: I swear I get slower at this exercise every time I do it. I think yesterday's spinning class was a factor, since we were doing heavy hills, but I got it done.
C Push Ups: Feeling optimistic about these - 30 and 20 is a lot better than I did a couple of workouts ago.
D Step Ups: Kind of lost count a couple of times but tried minimizing the contribution of the back foot.
E Floorwipers: Difficult still, but not quite as difficult as Monday's run.
F Clean/Press: Those dropsets on Wednesday must've still been in my shoulders because this went slower than it usually does.
Overall: I think I'm psychologically and possibly physically ready for something new. I was trying to talk myself out of doing this workout all morning, but I'm glad I went and did it. Time isn't my best but it was a good, honest effort.
I've been adding calories to my diet lately (mostly protein) to see if I can't get my weight to move. I figure if I gain a few pounds (muscle and fat) then I'll know I have to reduce, but if I start losing weight then I'll know I was consuming too few calories to begin with. Either way a win/win situation.
Thanks
thanks stingo. This is really good information, and i look forward to using it. I really want to shed some pounds and i think this will help me. Thanks
thanks stingo. This is really good information, and i look forward to using it. I really want to shed some pounds and i think this will help me. Thanks
?
What are Suitcase Deadlifts, Floorwipers, Clean/Press, and step ups?????????????????????????
What are Suitcase Deadlifts, Floorwipers, Clean/Press, and step ups?????????????????????????
I use dumbbells though (40 lbs each side).
Again, I use dumbbells (20 lbs each side).
Dumbbell here again, 20lbs.
That's pretty much how I do them too.
Depending on your fitness level you may want to adjust the 300 workout to your abilities - either by doing the original, or changing reps/weights to suit your abilities. Either way it's a heck of a workout.
Thanks!!! 
sorry i am a newbie
No worries - everyone's a newbie at one time or another.
Do you have a workout in mind? Or just looking around?
S
sparrow
Guest
mmmm I love it when eating is a win/win situation
Hee hee well, this weekend's eating was pretty off the wagon. Went to a brewpub with a friend, and had some great beer and sicilian pizza. Gonna be interesting doing the modified 300 today. (But in the plus column, this is the last time for that workout for a while.)
You have to include progress photos though.
Stinks I lost all my pics on my computer - so I have no before! But even so Ill post pics with my stats.
Modified 300 Workout 13
Rests variable as needed - finish in as few sets/rests as possible.
A: 25 Pull Ups (Barbell Grip) 1x25@-250
B: 50 Suitcase Deadlifts 1x50@40
C: 50 Push Ups 1x20@BW, 1x20@BW, 1x10@BW (to 30lb dumbbell)
D: 50 Step Ups 1x50@BW (alternating sets)
E: 50 Floorwipers 1x25 each side
F: 50 Clean/Press 1x50@20 (alternating sets)
G: 25 Pull Ups (Barbell Grip) 1x20@-250, 1x5@-250
Time: 28.13.526 (according to my Ipod stopwatch)
A, G Pull Ups: Dropped back to 20 on G, but, being so close being done, I didn't much care.
B Suitcase Deadlifts: These felt slow again, but my overall time is back to where it should be.
C Push Ups: Did these slower, and with better form, hence the 20, 20, 10.
D Step Ups: Glad to finish these without any leg cramps.
E Floorwipers: This seems to be a psychological challenge - if I set my mind to it and concentrate, I can finish in one set.
F Clean/Press: Shoulders felt a bit stronger in this one, so, I'm guessing they're recovering from the dropsets.
Overall: I think this was more of a psychological challenge, rather than a physical one, as I had to push myself to get through it. I think I'm actually doing more work in each exercise, since the transitions were a bit slower than previously. Still, I'm happy with the time I got.
That said, this is the last modified 300 workout I'll be doing for a while. I will be getting a new program from Tim on Wednesday, which I'm looking forward to. Some benefits from doing the mod 300 workout: much better endurance, and much quicker recovery are two of the major ones. Also, I find my core is stronger, as I can now do planks over 2 minutes (remembering when anything over a minute was a struggle). I'm sure there are others, but those are the ones that immediately come to mind. I also think there are mental benefits too - being able to stick to such a tough program and keep pushing through it, esp with the high rep work will stand me in well with whatever program I do now. I realize the original intent of the 300 workout was more of a physical evaluation/test, rather than a training workout, but I think provides benefits in both formats. And that's the view from here.
Rests variable as needed - finish in as few sets/rests as possible.
A: 25 Pull Ups (Barbell Grip) 1x25@-250
B: 50 Suitcase Deadlifts 1x50@40
C: 50 Push Ups 1x20@BW, 1x20@BW, 1x10@BW (to 30lb dumbbell)
D: 50 Step Ups 1x50@BW (alternating sets)
E: 50 Floorwipers 1x25 each side
F: 50 Clean/Press 1x50@20 (alternating sets)
G: 25 Pull Ups (Barbell Grip) 1x20@-250, 1x5@-250
Time: 28.13.526 (according to my Ipod stopwatch)
A, G Pull Ups: Dropped back to 20 on G, but, being so close being done, I didn't much care.
B Suitcase Deadlifts: These felt slow again, but my overall time is back to where it should be.
C Push Ups: Did these slower, and with better form, hence the 20, 20, 10.
D Step Ups: Glad to finish these without any leg cramps.
E Floorwipers: This seems to be a psychological challenge - if I set my mind to it and concentrate, I can finish in one set.
F Clean/Press: Shoulders felt a bit stronger in this one, so, I'm guessing they're recovering from the dropsets.
Overall: I think this was more of a psychological challenge, rather than a physical one, as I had to push myself to get through it. I think I'm actually doing more work in each exercise, since the transitions were a bit slower than previously. Still, I'm happy with the time I got.
That said, this is the last modified 300 workout I'll be doing for a while. I will be getting a new program from Tim on Wednesday, which I'm looking forward to. Some benefits from doing the mod 300 workout: much better endurance, and much quicker recovery are two of the major ones. Also, I find my core is stronger, as I can now do planks over 2 minutes (remembering when anything over a minute was a struggle). I'm sure there are others, but those are the ones that immediately come to mind. I also think there are mental benefits too - being able to stick to such a tough program and keep pushing through it, esp with the high rep work will stand me in well with whatever program I do now. I realize the original intent of the 300 workout was more of a physical evaluation/test, rather than a training workout, but I think provides benefits in both formats. And that's the view from here.
Why were you trying to talk yourself out of it?
Because I really didn't feel like doing it. Getting through 50 reps of anything requires a certain amount of mental stamina, and mine just wasn't there that day. But, in the end, I followed through and got it done. I'm pleased to say that I did the same workout today, finishing the program.
Good Job! It's amazing how its mental pain more then anything most of the time.
Personal Training Session 13
Weights listed are total weight lifted, not per hand.
A1 Squat 1x8@95, 2x8@115
A2 T-Bar Row, 1x8@10, 2x8@20
B Stairs 1x5 flights
C1 Lat Pulldown 3x15
C2 Seated Chest Press 3x10
D Stairs 1x5 flights@18
E T plank 2x10 each side
F Walking Lunges w/Medicine Ball Rotation 3x10 each side@6
G Stairs 1x5 flights@18
H Treadmill 10 mins cooldown
A1 Squats - Got to use the squat rack for regular old back squats today. It was cool. I think I could've hit 135 though to use the 45lb plates.
A2 T-Bar Row - As best as I can describe it, I lied on an incline bench (45 degrees) which had a bar below it. The bar could hold olympic plates at the end (the end just under my head), and I rowed it as far up as I could. It really isolates the back muscles I thought, as I really couldn't move any other part of my body.
B Stairs - Tried and true, 2 at a time. But wait, there's more (see below).
C1 Lat Pulldown - Used a machine for this - Tim said he's trying to give me exercises that won't let the muscle regress, but at the same time won't antagonize it either. Hence, I'm guessing, the appearance of machines in my workouts of late.
C2 Chest Press - Same idea as C1 - this is the movement that would really set my shoulder off, so it's just as well to get some kind of movement on it.
D Stairs - It's no wonder this is exercise D, because D stands for Demonic, as it's purely evil. In this iteration, Tim had me hold weighted balls (one 10lb, one 8lb) so that I would not be able to hold onto the handrailing. I think the balancing was what made it so hard, rather than the extra weight. Still, I was sucking wind by the time I finished.
E T plank - If my shoulder was better, I'm sure this would've included pushups, but as it was I just did the T's.
F Walking Lunges w/Medicine Ball Rotation - I'm glad to see my right quad has healed up enough to be able to do lunges again. The difficult part was that Tim had me doing the rotations to the opposite side of the working leg (whereas NROL had the rotation toward the side of the working leg). Still, did enough of them to really feel them at the end.
G Stairs - This exercise is brought to you by the letter G as in "God damn, this is hard!" Again, not being able to hold on to the rails for balance makes a difference as does the extra weight.
H Treadmill - Used for a cooldown/stretch of the legs after F and G.
Overall - A good workout. I wish my shoulder would heal already so I can do a normal workout again. To help make this happen, I'm officially on rest week from lifting until I see Tim this coming Wednesday. That will be my last appointment in this package and I'll have to decide as to what to do next.
Weights listed are total weight lifted, not per hand.
A1 Squat 1x8@95, 2x8@115
A2 T-Bar Row, 1x8@10, 2x8@20
B Stairs 1x5 flights
C1 Lat Pulldown 3x15
C2 Seated Chest Press 3x10
D Stairs 1x5 flights@18
E T plank 2x10 each side
F Walking Lunges w/Medicine Ball Rotation 3x10 each side@6
G Stairs 1x5 flights@18
H Treadmill 10 mins cooldown
A1 Squats - Got to use the squat rack for regular old back squats today. It was cool. I think I could've hit 135 though to use the 45lb plates.
A2 T-Bar Row - As best as I can describe it, I lied on an incline bench (45 degrees) which had a bar below it. The bar could hold olympic plates at the end (the end just under my head), and I rowed it as far up as I could. It really isolates the back muscles I thought, as I really couldn't move any other part of my body.
B Stairs - Tried and true, 2 at a time. But wait, there's more (see below).
C1 Lat Pulldown - Used a machine for this - Tim said he's trying to give me exercises that won't let the muscle regress, but at the same time won't antagonize it either. Hence, I'm guessing, the appearance of machines in my workouts of late.
C2 Chest Press - Same idea as C1 - this is the movement that would really set my shoulder off, so it's just as well to get some kind of movement on it.
D Stairs - It's no wonder this is exercise D, because D stands for Demonic, as it's purely evil. In this iteration, Tim had me hold weighted balls (one 10lb, one 8lb) so that I would not be able to hold onto the handrailing. I think the balancing was what made it so hard, rather than the extra weight. Still, I was sucking wind by the time I finished.
E T plank - If my shoulder was better, I'm sure this would've included pushups, but as it was I just did the T's.
F Walking Lunges w/Medicine Ball Rotation - I'm glad to see my right quad has healed up enough to be able to do lunges again. The difficult part was that Tim had me doing the rotations to the opposite side of the working leg (whereas NROL had the rotation toward the side of the working leg). Still, did enough of them to really feel them at the end.
G Stairs - This exercise is brought to you by the letter G as in "God damn, this is hard!" Again, not being able to hold on to the rails for balance makes a difference as does the extra weight.
H Treadmill - Used for a cooldown/stretch of the legs after F and G.
Overall - A good workout. I wish my shoulder would heal already so I can do a normal workout again. To help make this happen, I'm officially on rest week from lifting until I see Tim this coming Wednesday. That will be my last appointment in this package and I'll have to decide as to what to do next.
Thanks - coming from a super tuff dude himself that's quite a compliment.
It is indeed a mental game. I think that's why rest week will be good for recharging my mental batteries as well as my physical ones.
By the way, where's your pics/stats you promised?