Daily workout post

[Ndog275]

That's good stuff brother.

Here's my results for today

Warm up

Deadlift 95 lbs 10-9-10-10-10
Dumb bell push press 10 kg dumbells 10-10-10-10-10
Sit ups 10-10-10-10-10

10 Rounds

Dead lift 95 lbs 1-1-1-1-1-1-1-1-1-1
Weighted Sit up 25 lbs 5-5-5-5-5-5-5-5-5-5

6 Rounds

Couldn't get near the bench so I subsistuted dips
5-5-5-5-5-5
No rope to climb so I did chin ups
5-5-5-3-4-2
Couldn't get near a bench so I did standing russian twists with a 25 lb plate 5 ea side
10-10-10-10-10-10 (smoker)

6 rounds

Mr Spectacular 7.5 kg dumbell-5-5-5-5-5-5
10 broad jumps-10-10-10-10-10-10

On today's workout the gym was packed so I couldn't get on some of the stuff I needed and it didn't help that I was on a compressed time line. I went in and did this as hard and fast as I could. These are good work outs.

[grj5001]

Ranger Ndog275,


Warm up: 5 Rounds
Dead Lift @ 135 x10x5
Dumbbell Push Press @ 25lbs x10x5
Situps x10x5

Training:

(1) Work up to 1RM Dead Lift-185lbsx3, 205lbsx3, 245lbsx1,295lbsx1,315lbsx1,345lbsx1
-With all the Pull exercises lately I couldn't reach my last 1RM on the Deadlift which kinda disappointed me.

(2) 10 Rounds
1x Dead Lift @ 315lbs
5x Weighted Situp @ 45#

(3) 6 Rounds
Bench Press @225lbs-Went for volume for this exercise, kept the reps above 15 x6
Seated Russian Twist @ 25lbs x20x6

(4) 6 Rounds
Mr. Spectacular @40lb Dumbbells- x5x6
Broad Jumps- x10x6
HUG - Hip Mobility Exercise- x1x6

For tomorrows workout (23 April), what is the standard weight for a Rifleman's Kit? I have a 50lb weight vest is that too much or just right?
Thanks,
Greg

[Ndog275]

50 lbs is good.

[grj5001]

Ranger Ndog275,

Warm up: 3 Rounds
90sec Jump Rope
5x Turkish Get up each shoulder @16kg x5x3
10x Jumping lunge each leg (20x total) x20x3

Training:

(1) 12 Rounds
30 second jingle jangle in Kit-Used a weight vest @50lbs
30 second rest
-Felt like a turtle the last few sets. Tougher than it seemed.

(2) 5 Rounds
5x Sandbag getup @ 50lbs x10x5
30 second swing @ 24kg1x3, last 2 sets used 75lb kettlebell

(3) 5 Rounds
5x Sandbag halfmoon each side @ 50lbs x10x5
30/5/30 Sean Special x1x5

[Ndog275]

Sorry gents,

I'm a day behind because of work commitments.

Girlfriend dumped me

I started with the jingle jangle. My vest w/plates and ammo weighs in at 40lbs.

This was no joke, I was also feeling turtle like towards the end.

I went into the warm up and used a 5 kg dumbell.

3 rounds

200 m run
5 Turkish get ups
10 jumping lunges

5 rounds

Sandbag get up. Used a 10 lb medicine ball since I don't have a sandbag and didn't want to be slamming weights

30 second swing with 10kg dumbell

5 rounds

Sandbag halfmoon used the 10 lb medicine ball again
Sean special

This work out was no joke.

Do militaryathlete again today and post your results.

Also, seeing a lot of new folks in the Mentoring Zone, but not in here. Fix that.

[Ndog275]

Still a day behind you guys, but come Monday I should be back on schedule. Apparently since I'm the last one that posted, everyone is a day behind also No excuses, you know where to find the work outs if I miss a post or two. Get on it dog gone it

Here's my results

The Bitch

warm up 5 rounds

SAM-used a jump rope because I don't have any PVC
Alligator push ups x 5
5 overhead squats @ 45 lbs

Work up to 1 RM bench. No spotter, no one else in the gym so I stayed light. 135 lbs x 6 x 8 x 10

10 rounds
Bench x 1 135 lbs
30 second calve raise-did 80 kg on the weird haji built leg press for the first five sets
30-17-15-18-18. Did BW for the last five, but kept forgetting to set the timer so I probably did more 17-22-15-20-20
10 sit ups

6 rounds
"the exercise"45 lbs x 5
Didn't have a tire to drag so I did one minute on the rowing machine as hard as I could. x 5
60 second ab bridge-When I was doing these I thought, "you know this ab work seems a little light...." Yeah, that changed on the next set of exercises

6 rounds
Mini leg blaster. Ok, I found the leg blaster on the site, but not the mini leg blaster so I figured I'd just do the regular. and that's what I did, minus the jump lunge. I'm getting old, weak, uncoordinated or all three, because that one hurt my knees. Not sure if I was doing it wrong or what. So I did 6 rounds of 20 air squars, 20 lunges and 10 squat jumps.

20 toes to the sky (these made up for the what I thought the bridge was too easy)
Ab wheel. No ab wheel here so I improvised using a haji made curl bar thing. 5 each set was all I could manage (this workout was getting even with me for thinking that the ab bridge was easy )

[grj5001]

Ranger Ndog275,


Warm up: (1) 5 Rounds

SAM - Shoulder Mobility drill-used resistance band

5x Alligator Push ups

5x Overhead Squat @ 45# 5x4, 1 set using 100lbs x5


Training:


(1) Work up to 1RM Bench Press 135x5, 185x5, 225x3, 275x1, 315x1, 365x1, Went for 405 again but couldn't get it.


(2) 10 Rounds

Bench Press 335x1x10-Should have gone heavier. MA.com said that this should be a mentally challenging set but I didnt think the weight was heavy enough to do that.

30 second calve raise x1x10

situps x10x10


(3) 6 Rounds

"The Exercise" - Hang Power Snatch + Overhead Squat- 100x5, 115x5, 135x5, 155x5, 155x5 165x5

Tire Flip @275lbs-Approx. 75ft x1x6

60 second ab bridge complex x1x10


(4) 6 Rounds

Mini Leg Blaster- Just did the regular Leg Blaster. x1x6

20x Toes to Sky x20x6

10x Ab Wheel x10x6


Sorry for being late. It was Blue and White Weekend at PSU and I work at a Bar, so between class and work Friday and work on Saturday I had to squeeze it in a day late.

[Ndog275]

Still using militaryathlete.com

Todays workout-
"Sun Named Bob"

Warm up-4 rounds
barbell complex-55 lbsx1
HUG-Hip mobility drill

10 Rounds
1 squat clean-75 lbs
15 toes to sky

6 Rounds
20 walking lunge-I used 25 lb dumbells. Got so smoked that I dropped them on rounds 4 and 6.
Did walking lunges instead of jumping lunges. Stupid knees
30 second plank(didn't do the "plank walk up" since I don't know what it is. If one you google ninjas finds out, post it here)

6 Rounds (think I went a tad too heavy on this one, just look at the numbers)
75 push press-5-6-8-7-8-3
I did regular pull-ups-2-3-4-4-3-2
Russian twist at 5 kg 5 each side

[grj5001]

Ranger Ndog275,

The Plank Walk up is on the MA.com website.

http://mtnathlete.com/subpage_details.p ... page_ID=14

[grj5001]

Ranger Ndog275,

Warm up: 4 Rounds

1x Barbell Complex- 1x4

HUG - Hip Mobility Drill 1x4


Training:


(1) Work up to 1RM Squat Clean-135x3, 155x3, 185x2, 205x1, 225x1



(2) 10 Rounds

1x Squat Clean @ 210lbs- Not my day for the clean. I had to attempt the lift a total of 14 times to get a good 10 reps. The last reps took a lot out of me.

15x Toes-to-Sky x15x10

(3) 6 Rounds

20m Walking Lunge Lap holding 2x 45# dumbbells x1x6


Jumping Lunges x20x6

30 second Plank Walk Up 1x6


(4) 6 Rounds

Push Press-135x8, 155x8, 155x8, 165x8, 185x6, 185x8
-Had to push real hard the last set, rested the bar to get the last 2 reps.

Horizontal pull up x10x6

seated Russian Twists x20x6


Doing the Friday workout Saturday impacted today's performance. Definitly got the mental workout especially with the clean becuase I was getting frustrated with all the failed attempts.

[Ndog275]

Doing the Friday workout Saturday impacted today's performance. Definitly got the mental workout especially with the clean becuase I was getting frustrated with all the failed attempts.

I felt the same way with Monday's work-out.

We're still using militaryathlete.com. If I miss a post or two, you know where to look for the daily work out.

Today's work out

"The Politicians Are Concerned"

Men, this work out almost made a quitter out of me. It was no joke.

Warm up-
3 rounds
Run 400 meters
15x Burpees

8 Rounds
10x Weighted sit ups (25 lbs)-10-10-10-10-10-10-10-10
5 (ea side) x Sandbag halfmoon (used that sorry 10 lb medicine ball thing in my haji gym)10-10-10-10-10-10-10-10
15 swings (10 kg) 15-15-15-15-15-15-15-15
20m dumbell crawl (12.5 kg) x 8

That dumbell crawl sucks......

Post your results. Quitters never start and the weak never finish.

[grj5001]

Ranger Ndog275,

Warm up: 3 Rounds

Run 440m x3-all at a sub 6min pace.

15x Burpees x3


Training:


8 Rounds

Weighted situp @ 45# x10x8

5x Sandbag halfmoon @ 45# (This was the Bane of My Existance, I am really starting to dislike this exercise especially starting around the 6th round)

15x Swings 4rounds at 20kg, then 4 rounds at 75lbs x15 each

20m Dumbbell Crawl @45lbs- Took some coordination and the dumbbells I used weren't really the best for this exercise.


I saw tomorrow there is the Snatch Complex in the workout. Its gonna be a tough one.

[grj5001]

Ranger Ndog275,

Warm up: 5 minute step up @ 35#- Walked a mile to the gym so I was pretty warmed up by then.


Training:

(1) Work up to 1RM Front Squat 135lbsx5, 155lbsx3, 185lbsx2, 205lbsx1, 225lbsx1, Went for 245lbs but it was too much and I ended up dropping it.

(2) 10 Rounds

Front Sqat @ 210lbs x1x10

HUG - Hip Mobility Drill x1x10

(3) 6 Rounds

Kettlebell Floor Press @ 70lb Dumbbells x5x6

Clapping Push up-(one normal push up, one clap) x5x6

Jeremy Special-Used gymnast rings, made it that much harder, turned into a isometric exercise becuase my lats were burnt. x5x6

(4) 6 Rounds

3x Snatch Complex -75lbs-2 sets, 85lbs-2 sets, 95lbs-2 sets -x6

Jumping Squats @45lbs x10x6

60 second ab bridge complex x1x6

[Ndog275]

I missed Wednesdays workout. So I did it on Thursday.

I broke the warm up into 2 5 min sets

10 Rounds

95 lb front squatx1
HUG Hip mobility drill

6 rounds
5xkettle bell floor press (15kg)
5x clapping push ups
jeremy special 2-2-2-2-2-2

Ended my work out on that. Feeling pretty ill.

[grj5001]

Ranger Ndog275,


Warm up: 10-5-5

Burpee/Pull up Combo

Dumbbell Push Press


Training:


(1) Work up to 1RM Push Press 95lbsx7, 135lbsx5, 155lbsx3, 185lbsx2, 205lbsx1, 225lbsx1, 245lbsx1


(2) 10 Rounds

1x Push Press @ 225lbs x1x10- Went real heavy, and it was real tough.

8x Barbell Horizontal Pullup x8x10

5x Shoulder Dislocate stretch with PVC x5x10


(3) 6 Rounds

Heavy Rock Squat and Carry @ 100lb plate.- This exercise was tough, I couldn't walk with it but I did 8-10 reps each set and it really worked the core. x8, 8, 10,10,10,10x6

Dips x10x6

HUG - Hip Mobility Drillx1x6

(4) 6 Rounds

8x Front Squat -95lbsx8, 105lbsx8, 115x8, 135x8, 155x8, 175x8, 185x8- Had to pause in between reps for the last set it was really heavy and my legs were shaking from working them so hard.

8x Jumping Lunge each leg- x16x8-

15x Toes-to-Sky x15x8



At 5' 10" 200lbs, pound for pound I am the strongest I have ever been. I have never maxed out as much as I have it the past weeks and I am amazed that I have retained most of my strength through all the volume workouts I have done before this.