Tidalwave's Workout Journal

[tidalwave]

Work and playing airport taxi gave me an unscheduled rest day today. Not too bad, since I'm a bit sore from yesterday.

Current plan is to lift tomorrow (hopefully morning), then Crossfit on Friday.

[tidalwave]

20-min on the elliptical this morning. I didn't wake up early enough to do my lifting routine, so I did my 5am gym run to do 'something'.

On the positive side, it's probably a good thing I didn't lift this morning, since today's work entailed 10 hours of rigging a crane in the high 90 degrees of central Texas. I'm pretty much beat, so no more activity tonight.

Another airport run at 5am tomorrow, so I'm planning on going to the Crossfit gym tomorrow after work.

[tidalwave]

Chest & triceps yesterday: (similar to workout on 8.30)

Bench Press: 12 x 135, 6 x 185, 6 x 185, 5 x 185, 12 x 135
Standing barbell Shoulder Press: 12 x 85, 10 x 95, 8 x 95 lbs
Hanging Wipers: 5, 5
Close-grip Bench Press: 15 x 95 lbs, 10 x 115, 10 x 115 lbs.
Tricep press down (single arm): 10 x 40 lbs, 45 x 50 lbs. (not sure if poundages are correct, I need to write them down in the gym)
BB Upright Row: 15 x 40 lbs, 12 x 50 lbs, 10 x 70 lbs.
DB lateral raise: 3 sets x 10 x 27.5 lbs
Reverse Flye / Rear Delt Machine: 3 sets x 10 x 115 lbs
Dips: 10, 10, 10
Incline Hammer Machine Press: 15 x 45 lbs (each side), 15 x 45 lbs.

[tidalwave]

Quick leg day this morning.

Squat: 135 x 12, 225 x 6, 225 x 6, 225 x 6, 135 x 12 (last reps of last set of 225 were pretty darn hard)
Stiff-Leg Deadlift: 135 x 12, 155 x 10, 185 x 8
Standing Calf Raise/Press: 3 x 180 x 12

Was planning on doing leg press, but I had to leave at 5:30am in order to make my shake and get to work =/

[tidalwave]

20 min of stretching and yoga this morning.. that's it. Enough to help mobility and work-up a mild sweat.

[tidalwave]

Yesterday: Crossfit's infamous 'Fight Gone Bad' workout. It has been a good week and a half since I've done a CF workout, but no time like the present.

FGB consists of:
3 rounds, 5 exercises (no rest between exercises), max reps movement, 1 minute rest at the end of each round.

Exercises (1 min each):
- Sumo Deadlift High-Pull (SLDP), 75 lbs.
- Push Press, 75 lbs.
- Box Jump (step-up also acceptable)
- Rowing machine (record # of calories)
- Wall ball
- 1 min rest, then repeat
Total time: 17 minutes

The objective is to record the number of record the number of reps for each 1 minute movement (and cals for the rower) and add them up to get your total score at the end of the 3 rounds.

My total score: 273

I started each round on my perceived stongest movements (SLDP) with the objective of putting up some high rep rounds early before I become fatigued. It's a great anaerobic workout and there's definitely a strategy involved. Next time, I'll attempt it with a slightly different strategy.

[tidalwave]

This morning was an upper/pull day.

Hanging Knees-to-Toes (another awesome abs exercise): 8, 8, 8
Hang Power Clean: 135 lbs x 5, 135 x 5, 135 x 5
Deadlift: 225 x 12, 245 x 10, 275 x 6, 315 x 3, 315 x 3, 315 x 3 (compare to last deadlift session where I was doing 2 reps for each set of 315 lbs.)
Wide-Grip Pull-up: 12, 12, 10, 10
BB Rows: 155 x 8, 155 x 6, 135 x 8
EZ-Curl: 65 x 15, 75 x 10, 85 x 8
Lat Pull-Down: 165 x 8, 165 x 8, 165 x 8
Incline DB Curls: 30 x 8 (each side), 30 x 6
DB Shrugs: 80 lbs. x 12

[tidalwave]

A bit sore from yesterday. Did 30 min of moderate paced swimming this morning.

[tidalwave]

Short workout this morning. I was going to do my chest, shoulders, and triceps routine, but I didn't have much time this morning and plan on doing Crossfit tonight.

Worked on abs and a couple lagging bodyparts (biceps, calves)

Hanging leg raises: 8, 8, 8 (slow and controlled)
Standing Calf Raise: 3 sets x 16 reps x 180 lbs
Decline Sit-ups: 20, 20
Seated Incline DB curls: 3 sets x 8 reps (each side) x 30 lbs.
Hanging wipers: 5, 5, 5
Single-leg Seated Calf Raises: 3 sets x 16 reps x 45 lbs.

[SAINT_X]

What's the hanging wiper?

[DEALER]

What's the hanging wiper?

Look back to page two of this thread, there's a video.

[tidalwave]

Originally Posted by SAINT_X

What's the hanging wiper?

I don't look as good as this guy doing them, but they're coming along:

YouTube - hanging wipers

[tidalwave]

Didn't get to make it for the CF workout, since I got home from work late. I managed to get somewhat stuffed on hummus and pita chips and found out that I need to leave for work earlier than normal tomorrow. I was intending upon doing my chest, tris, and shoulder routine tomorrow morning. Thus, I went to the gym for a 30 min workout this evening to bang-out some chest exercises with the intent of doing shoulders in the limited time I have tomorrow morning, provided I get my bum out of bed at 4:25 sharp.

Bench Press: 135 x 12, 185 x 6, 185 x 6, 185 x 5, 135 x 12
DB Pull-overs: 50 x 10, 65 x 8, 65 x 8
Hammer Incline: 90 (each side) x 8, 90 x 8, 90 x 6 (failed at 6 reps)
DB Flye: 35 x 10, 35 x 10, 35 x 10

That's it for now. We'll see how tomorrow goes!

[tidalwave]

Ok, so I wasn't able to get out of bed at 4:25, but I only hit the snooze once, so I got to the gym by 4:45 and was able to get in a good 20 min of shoulders. Adapt and progress - it's better than nothing.

BB Military Press: 70 lbs x 15 (warm-up)
Seated DB Shoulder Press: 55 lbs x 8, 55 x 8, 55 x 8
DB Rear Delt Flye: 15 lbs x 10, 15 x 10, 15 x 10
BB Upright Row: 70 lbs x 10, 70 x 10
DB Lateral Raises: 27.5 lbs x 10, 27.5 x 10, 27.5 x 10

We'll see if I can do anything this evening (possibly CF, depending on when I can leave work). I'm not taking the normal rest days, as I will be traveling most of Saturday, then will be flying overseas on Tuesday.

[tidalwave]

Crossfit last night.

We worked on some skills (hand-stand push-ups, glute/ham developer, medicine ball cleans, L-sits on rings).

The workout consisted of the following 'stations' done at max effort for 1 minute at a time. The circuit is completed for 2 iterations.

- Hand stand (held for entire minute)
- 20 lbs medicine ball clean
- glute/ham developer
- rings L-sit
- hold bottom position in squat for 1 minute
- plank held for 1 minute
- rest

It was deceptively difficult. Some of the exercises use a high degree of isometric utilization, which most of us gym-goers do not train regularly.

Edit: Pic of glute/ham developer. Basically a reverse back extension where you touch your hand to the ground and do a sit-up and touch your toes - great range of motion. I guess it wouldn't exactly be explosive in the same manner as an oly lift, for safety reasons, but it's challenging to do 15 of these at any pace.

[tidalwave]

This morning I did something of a plyo workout.

- Stretching

- Superset: Headstand push-ups (5, 5, 5), plyo pull-ups (palms facing each other, hands momentarily off the bar for a split second at the top: 10, 10, 10)

- Superset: Plyo pull ups (alternating from palms-facing narrow grip to palms away wide grip, switching in the air at the top of the rep: 10, 10, 10), 24" box jump (10,10,10)

- Hang power cleans: 95 lbs x 10, 135 x 5

Workout was a bit later today, as I didn't have to be at work at the crack of dawn. I've been getting a bit more creatine than usual laterly, but I'm about 2 lbs heavier than I was 2 weeks ago. I don't think I feel or look softer, so I'm guessing I've put on a few oz of muscle and a few more oz of water. Currently 187 lbs. We'll see where that lays when I get back from a week overseas next week.

- Power cleans: 135 x 5, 135 x 5

[Italianangel]

I love doing the wipers and do them in variations of legs open or closed or 21s....

[tidalwave]

Originally Posted by Italianangel

I love doing the wipers and do them in variations of legs open or closed or 21s....

They are a great movement and garner some interesting looks in the gym. How do you perform them as 21s?

On a side note, I've been on travel in Germany since Tuesday, so I'm finally in a hotel that has something resembling a fitness room where can possibly do some bodyweight exercises. I don't really drink beer (like the Dos Equis guy ), but I'm going to be at Oktoberfest on Monday and will inevitably be having some good hefeweizen. It will be good to jump back into some heavy lifting after getting a short break.

[Italianangel]

Originally Posted by tidalwave

They are a great movement and garner some interesting looks in the gym. How do you perform them as 21s?

I do them 7 from left to center and back to left (legs closed) then right to center and back for 7 then 7 full from left to right and back to left....make sense?
its killer. try doing them in 1's or 3's...work up to 7 per for 21.

[tidalwave]

Well, back from Oktoberfest and back on the wagon.

Legs today. I've been thinking of giving the Super 20 Rep Squats protocol a try. (Super Squats 20 Rep Squat Routine)

Warm-up (row 1000m)
Squat - 135 lbs x 20 reps (pausing at the top to breathe, sometimes a few breaths)
1-leg Hops - 25 lbs dumbbells, each side, 10 reps x 3 sets
Leg Press - 230 lbs x 15 reps, 270 x 10, 360 x 6
Stiff-Leg Deadlifts: 145 lbs x 15 reps, 185 x 10, 185 x 10, 185 x 10