Non weighted workout

played pickup for 2 hours
did sprint o ramas
played basketball with emphasis on jumpshots
80 pushups!

Planet Granite

Went to the rock gym.

Planned on climbing, but too lazy to pass the belaying exam, so i used their weight room instead.

Warmed up with 500m sprint on rowing machine - 1:43
12 x 45, 95, 115, 135 lbs - Squats
10 x 45, 115, 135, 135 lbs- Dead Lifts
3 x 12 - 125lb Lat Pulldowns
3 x 12 - 250lb Leg Press
Ab Circuit
4 x 10 100lbs Hip abductor and adducter machine
Finished off with 2000m on the rowing machine - 8:12.3

Tried some pullups after all that. It was sad. that's all i'll say about that.

Weather's nice. Might go up to the city and run the golden gate bridge. It's 68 and sunny.

Home Gym Workout

Werblin may be closed, but that didn't stop me from working out.

Squats
4 sets - 95lbs - 180lbs

Deadlifts
3 sets - 95lbs - 155lbs

Shrugs (works that muscle between your neck, shoulders and upper back)
2 sets (w/ grip strength holds at the end of each)

Biceps
3 different exercises - 2 sets each

Dumbbell press
3 sets - 45lbs - 65lbs (each dumbbell)

Skull crushers
3 sets - 55lbs - 75lbs

Military [dumbbell] press
3 sets - 25lbs (each dumbbell)

Finish with ridiculous ab workouts and DDR (for the calves and improve quickness)

Christas Eve

A little something to cover these cookies--

Tabata Pushups: 21, 16, 10, 10*, 10*, 8*, 9*

Done with finals!

After my last final, I had an itching to go to the gym. CAG was closed, so I walked all the way down Easton ave in 20 degree F. I froze.

Warmup:
2 sets front and side shoulder raises
2x20 bodyweight squats
2x20 @ 20lb squats
2x15 @ 40lb lunges
2 sets 8 pullups

There was this pair of guys at the squat rack and they each had like 5 more sets of quarter squats with really bad form (knees going everywhere)

In the mean time:

5x5 Deads @ 150 (after working up with 40, 80, 130)
4x dips 11, 8, 6, 4, 4
5x5 @ 100lb seated rows
3x pullups 11, 10, 6

Squat rack was finally free, but I only had enough time for

5x5 presses @ 60lb 5, 5, 3, 3, 2

Probably was too tired from doing pullups and dips.. didn't complete the last 3 sets

Now I'm sick, probably from walking in the cold too much...

- "Qing"

Greetings from Sunny California

Its 63 and sunny.

1/2 mile warmup, stretch

Plyo/Agility Circuit, 3 times through
30 Squats
30 Lunges
20 Squat Jumps
20 Split Jumps

50 Toe Taps (on a curb)
20 Ankle Hops (20 Per ankle)
5 U-Cone Shuffles
26 Ice Skaters

1/2 Mile Warmdown, stretch

U-Cone Shuffles - Set up 4 cones in a U shape. about 15 yards from top of the U to bottom, and 5-10 yards wide. Start at top of one side, back pedal to bottom, shuffle to the other side, sprint to the top of the other side. Repeat.

Ice Skaters - Set up 2 cones about 2 yards apart. Start off on the outside leg with the inside leg up, explode sideways and land on the other leg on the other side. Should look like a speed skater motion (look it up on youtube if you cant picture it)



FMUMF



:EDIT:
So sun and temperature made me a little too ambitious. Tried to keep <15 seconds between each exercise and 1 minute between cycles. Workout was harder than i thought. Completed only 2 cycles. Started third, got to split jumps. then failed. Damnit.

Skipped rest of third cycle, finished up with ab and back workout as follows:
20x Pushups
50x Crunches
15x Pushups
50x Supermans
15x Pushups
3 x 1 Minute Planks (1 Minute on Front and each Side)

It starts now.
FMUMF

I promise...

Yesterday:
10 pullups, 4 parallel grip pullups, 4 chinups
Stairs: 10 minutes straight, every step
then (no rest) 5 minutes straight, one leg only for each flight

Today:
10 rounds for time:
10 pushups
10 crunches
10 double-DB hang clean + push press, 15lb

Completed in 15:00
(including 2:30 rest between the first 5 and second 5 sets)


...in the spring, everybody will know who put the work in over the winter.