2012 FITNESS CHALLENGE

[bh446066]

Re: 2012 FITNESS CHALLENGE

Did front squats yesterday and posted a personal record (PR) of 225lbs. I think I could have gone up in weight, but we were getting ready for our WOD - next time.

This is easily becoming my favorite thread - it's awesome to read all the accomplishments and goals. Keep up the good work!

Our WOD consisted of the following:

5 rounds
15 split jerk (45lb dumbbells)
21 pull-ups

Nice! I'm nursing a partially torn patella tendon back to health, so my progress on the front squat has been slow (185 for reps right now). Trying to focus more on form than weight so I don't make the injury worse. Still gets me sore

WOD for me today was 5 Rounds for time:

10 cleans
10 jumping lunges
10 handstand pushups
10 glute/ham devleoper situps

skill was muscle ups

[roadman]

Re: 2012 FITNESS CHALLENGE

Bob Harpers WOD in less than 10 minutes.

I was tired looking at it.

http://www.mensfitness.com/training/...-workout-video

[Jonesy]

Re: 2012 FITNESS CHALLENGE

So far so good WL wise for me.

Start weight:

3rd Feb: 95kg (209.4lbs)
10th Feb: 94kg (207.2lbs)
17th Feb: 93.3kg (205.6lbs)

I was toying with idea of getting an EC stack but I'm doing ok without it so I won't bother. The mind is a powerful thing so I just think come at me hunger, I welcome you.

Have a busy day today so had to get up at 4.30am this morning for 40mins of boxing on the heavy bag. Something very satisfying about pounding away on the heavy bag and sweating buckets and being finished, showered and starting my day before most people are even out of bed.

Not stopping until I am absolutely shredded for the first time in my life.....

[Kearnzo]

Awesome work Jonesy. I think I'm going to pick up a Wavemaster standing bag and sell my hanging heavy bag. I have nowhere to put it, and I figure if I fill the standing bag with sand, it wont move around too much. I'm pumped to get back into bag work to supplement my weight lifting routine, as it's an absolutely killer cardio workout.

Sent from my Kindle Fire using Tapatalk

[Jonesy]

Re: 2012 FITNESS CHALLENGE

Yeah it's awesome. Time seems to fly by as well when compared to my other more boring cardio like the treadmill, rowing etc.

[cjonesfan921]

I'm down 10lbs without really doing much, lol.

I just got the rack, used it today.

20 min workout, and boy do you feel it.

Sent from my SGH-T959 using Tapatalk

[bh446066]

Re: 2012 FITNESS CHALLENGE

I'm down 10lbs without really doing much, lol.

I just got the rack, used it today.

20 min workout, and boy do you feel it.

Sent from my SGH-T959 using Tapatalk

Did that hot blonde chick in the commercial come with it?

[duffman]

Re: 2012 FITNESS CHALLENGE

How are freestanding bags compared to a normal hanging heavy bag? I really want to get a bag but i'm a little apprehensive about ruining my ceilings by mounting a bag. I've never boxed or anything, just looking to get into boxing workouts for cardio so i'm definitely beginner-level, but I also don't want to spend money on something that i'll need to replace in the near future.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

How are freestanding bags compared to a normal hanging heavy bag? I really want to get a bag but i'm a little apprehensive about ruining my ceilings by mounting a bag. I've never boxed or anything, just looking to get into boxing workouts for cardio so i'm definitely beginner-level, but I also don't want to spend money on something that i'll need to replace in the near future.

I'll be picking up a Wavemaster within a week or so. I can let you know. From what I hear, the XXL is the way to go, but they're rather expensive. I'm going to just pick up the regular Wavemaster (about $100 vs. $250), as from what I hear, it doesn't move too much if you fill it with sand. I'm sure if you were trying to move it on purpose you could, but as long as you circle it, it shouldn't be a problem.

Make sure to invest in a good pair of gloves. When I first had my hanging heavy bag, I just picked up a pair of MMA gloves thinking it would be enough. I couldn't have been any more wrong. I invested in a nice pair of Everlast bag gloves and a set of wraps, and never had issues.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

Finally completed the sledgehammer pyramid yesterday. 20 swings all the way down to 1 for a total of 210 swings. I was absolutely toasted afterwards. My forearms are still on fire the next morning.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I've had a few good workouts over the past few days.

I'm still on the back/bis and chest/tris kick, but I'm going to seek some advice from some guys at the gym and see about changing it up.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

I've had a few good workouts over the past few days.

I'm still on the back/bis and chest/tris kick, but I'm going to seek some advice from some guys at the gym and see about changing it up.

Why change it? It's working well for ya isn't it?

Other than being bored with doing the same program I don't get why some people (not directed at you Chase) feel the need to change up programs so often. I like variety as much as the next guy but most of the really jacked guys I know have found something that worked and stuck with it pretty much over years rather than chopping and changing all the time. People who jump from one program to the next usually seem to get pretty lacklustre results from what I have seen and it's something that I have been guilty of myself in the past as well.

[AUChase]

Re: 2012 FITNESS CHALLENGE

Why change it? It's working well for ya isn't it?

Other than being bored with doing the same program I don't get why some people (not directed at you Chase) feel the need to change up programs so often. I like variety as much as the next guy but most of the really jacked guys I know have found something that worked and stuck with it pretty much over years rather than chopping and changing all the time. People who jump from one program to the next usually seem to get pretty lacklustre results from what I have seen and it's something that I have been guilty of myself in the past as well.

I have days where I feel like I can't get a solid tricep workout, because my arms are tired from working chest in the same day and vice versa...

Today it worked out pretty well, but last time my elbow starting hurting a bit and it made it difficult (even after giving it a little bit of rest) to work my triceps. I could still do dips, but anything else just wasn't cutting it..

[iAM-IncReDiBLe-]

I have days where I feel like I can't get a solid tricep workout, because my arms are tired from working chest in the same day and vice versa...

Today it worked out pretty well, but last time my elbow starting hurting a bit and it made it difficult (even after giving it a little bit of rest) to work my triceps. I could still do dips, but anything else just wasn't cutting it..

Yea that's why I work Triceps with back an biceps with chest.

Sent from Jesus EVO

[eF 5ive]

Re: 2012 FITNESS CHALLENGE

You shouldn't have the same workout program for more than three months, and you should alter your exercises every 3 workouts of 'x' muscle (do incline before flat, do cable flies instead of db, do a superset, max out, etc).

You can't effectively workout the whole chest, or back in one workout, that's why I like doing a chest/back, shoulders/arms split because it allows you to target each muscle twice a week while looking to gain maximum results.
It doesn't make sense to waste energy on gravity/resistive flys on the same day but doing it on different occasions with a different rep counts avoids muscle memory.

Two muscle groups with 3-4 exercises = best for me.

Annnd.. For me I like knowing what I want to increase because then you can really lift to your needs. I don't mind skimming on my shoulder days for presses because I think my anterior/posterior delts are the best part so i'd rather focus on increasing rhomboid/trap thickness.

Weak point training = key to getting good results.