CanadaFLog entries
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Week Three - Day One
Start: 7:14am Finish: 8:22am Warm Up: Burps - 13 Squat: 55x8/105x5/120x4/135x3/160x5x5 Bench: 50x8/100x5/115x5/130x5/145x5/155x5 Row: 45x8/85x5/100x5/110x5/120x5/130x5 SS: Burps: 10x3 Medicine Ball Slams: 11lbx10x3 Thoug...
by: yadmit on: 2008/09/15 -
Week Two - Day Three
Start: 1030am Finish: 1144am Warm Up: Burpees - 12 Squat: 60x8/115x5/130x5/150x5/160x5/175x5* Bench: 45x5/85x5/100x4/110x3/130x5x5 Row: 35x8/75x5/85x4/95x3/110x5x5 Burps: 13+15+above=40 Thoughts: *The last one was a little shaky. ...
by: yadmit on: 2008/09/12 -
Week Two - Day Two
Start: 7:15am Finish: 8:40am Warm Up: burpees - 12 (finish these later) Squats: 45x5/90x5/100x4/115x3/135x5x5 Deads: 80x8/160x5/260x5(whoops)/240x5x4 OH Press: 30x10/95x5x5 Chins: 181(BW)x5x5 Thoughts: Got all the chins. DA...
by: yadmit on: 2008/09/10 -
Week Two - Day One
Start: 7:20am Finish: 8:25am Warm Up: twelve burpees Squat: 50x8/100x5/115x4/130x3/155x5x5 Bench Press: 50x8/100x5/115x5/130x5/140x5/150x5 Rows: 40x8/85x5/95x5/105x5/115x5/125x5 Burps: 12/12 Thoughts: Weight this morni...
by: yadmit on: 2008/09/08 -
Cardio Day
I started with 15 burpees to get some outta the way. Ran 1.5 miles starting at 5.0 and up to 5.5 then walked for two and a half minutes. I varied walking and running for the duration of the total distance hitting a top running speed of 6.5...
by: yadmit on: 2008/09/07 -
Week One - Day Three
Start: 7:20am Finish: 8:32am Warm Up: Eleven burpees Squat: 60x8/120x5/135x5/155x5/165x5/180x5 Bench: 45x8/85x4/100x4/110x3/130x5x5 Row: 40x8/80x5/90x4/100x3/120x5x5 Burps: 11/11 Thoughts: Nine minutes of stretching and ...
by: yadmit on: 2008/09/05 -
Well, what a donkey kicking today was....
Week One - Day Two Start: 7:13am Finish: 8:46am Warm Ups: Eleven Burpees Squat: 45x8/90x5/105x4/120x3/140x5x5 DL: 80x8/160x5/185x4/210x3/245x5x5* Press: 35x8/95x5x5 Chins: BW-100x8/BW-10x5x5 Thoughts: Weight this mo...
by: yadmit on: 2008/09/03 -
Week One - Day One
Start: 12:10pm Finish: 1:17pm Warm Up: Twelve burpees Squat: 55x8/105x5/120x4/135x3/160x5x5 Bench Press: 50x8/100x5/115x5/130x5/140x5/150x5* BO Row: 45x8/90x5/100x5/115x5/125x5/135x5 Burps: 10/7 Thoughts: * I may hav...
by: yadmit on: 2008/09/01 -
Press & Chins
Start: 8:33am Finish: 9:28am Warm Up: Five minutes on the treadmill and rotator cuff stuff Chins*: BW-140x10/BW-100x10/BW-80x5/BW-60x3/BW-30x1/BWx8 OH Press: 40x10/90x8/95x5/100x3/105x1/110x3 Burpees**: 13/10/3 Thoughts: M...
by: yadmit on: 2008/08/29 -
Cardio Day
I have a goal... it may not be lofty to some, but to me it kinda is. I used to run a six minute mile in grade nine. That was many years ago, and six minutes wasn't a lot then, really... but at least I completed it. Today, a six minute mile i...
by: yadmit on: 2008/08/28 -
Bench & Row Day
Start: 10:33am Finish: 11:27am Warm Up: Five minutes on the treadmill and rotator cuff stuff BO Rows: 30x10/50x10/100x5/115x3/125x1/150x3* Bench Press: 45x10/95x10/115x5/135x3/155x1/175x1** Burpees: 12/12*** Thoughts: *did...
by: yadmit on: 2008/08/27 -
Tim's Beach Playground Workout 08/25/08
Here's what I did yesterday Burpees: 11 SS: Chins: 5/5/5 Bulgarian Split Squats: 10/10/10 Chins: 5/5/5 Step Ups: 10/10/10 Burpees: 11 I did this at a playground at a beach... got a few odds looks, but... whatever... ha...
by: yadmit on: 2008/08/26 -
Fiddlin' Four
Start: 7:20am Finish: 8:15am Warm Up: Five minutes on the cross trainer Chins: 10/3/2 Waiter Walks: (LH)20x1/(RH)20x1/(LH)25x1/(RH)25x1 Alternating One Arm BB Press: 60x20x3 Medicine Ball Slams: 13.2x20x3 Medicine Ball OH Squ...
by: yadmit on: 2008/08/20 -
Fiddlin' Three
Start: 7:17am Finish: 8:30am Warm Up: Five minutes on the treadmill Farmer Walks: 60lbsx1x3 BO BB Rows: 70x15/14/9 Alternating One Arm BB Press: 55x15/20/20 Medicine Ball Slams: 13.2x20x3 Medicine Ball Squat Throws: 8.8x15x3 ...
by: yadmit on: 2008/08/18 -
Fiddlin' Around - Two
Start: 7:19am Finish: 8:24am Warm Up: Five minutes on the treadmill Waiter Walks: 25lbsx2 laps(LH)/25lbsx2 laps(RH)/25lbsx1(LH)/25x1 (RH) Chins: 9.5/2.5/3 Alternating One Arm BB Press: 55lbsx20x3 Medicine Ball Slams: 13.2lbsx15x3 Medi...
by: yadmit on: 2008/08/13 -
Fiddlin' Around - One
Start: 7:24am Finish: 8:34am Warm Up: Five minutes on the treadmill and eight burpees Farmer Walks: 120lbs(2-60s)x3 laps of the gym BO BB Rows: 90x15/80x9/80x8 Alternating One Arm BB Press: 55x15x3 Medicine Ball Slams: 8.8lbsx15...
by: yadmit on: 2008/08/11 -
Fiddlin' Around Workout
Here's some ideas I'm going to do for the next few weeks... my summer is all screwy with some time off coming up and I'm not sure what I'll be doing, so I'm tossing something together with some medicine ball thingys for fun. More of a conditionin...
by: yadmit on: 2008/08/10 -
Burpee Challenge
I'm at the beginning stages of a burpee challenge. We started on Monday with one. We do burpees for one hundred days. Each day adding one. So, day one, one burpee. Day two, two burpees and so on. If you miss a day, you need to make that da...
by: yadmit on: 2008/08/07 -
Hypertrophy III - B11 (did this yesterday)
Start: 8:11am Finish: 9:30am Warm Up: Five minutes on the treadmill Rest: 120s Tempo: 30X Heels Raised 1&1/4 Squat: 115x4/120x4x2/125x4x2/130x4 SS: BS DL: 95x4/100x4/105x4/110x4/120x4x2 Split GM: 85x4/95x4x2/100x4x2 Wo...
by: yadmit on: 2008/08/04 -
The "My-Head-Just-Ain't-In-It" Workout
Hypertrophy III - A11 Start: 7:13am Finish: 8:32am Warm Up: One Arm Alternating BB Press 45lbsx50 SS: BO BB Row: 85x12/90x12/95x12/95x10* BB Inc. BP: 95x12x2/95x11*/95x7** ----- Mixed Grip Lat PD: 60x12/80x12/100x12x2 BB Pus...
by: yadmit on: 2008/08/01 -
Body Comp Day
Decided to have this done as it's been a while. The first numbers are from November 21st, 2007 and the second (in brackets) are from July 31st, 2008 Chest: 103cm (106) Waist (Umbilicus): 92 (89) Quad: 57 (57) Calf: 38 (37) BF%: 15.9...
by: yadmit on: 2008/07/31 -
Hypertrophy III - B10
Start: 7:12am Finish: 8:32am Warm Up: Five minutes on the treadmill Rest: 90 Tempo: 301 Heels Raised 1&1/4 Squat: 65x8/85x8x4 SS: BS DL: 55x8/60x8/75x8/80x8x2 Split GM: 50x8/55x8/70x8/75x8x2 Woodchop: 45x15x3 Though...
by: yadmit on: 2008/07/29 -
Hypertrophy III - A10
Start: 7:16am Finish: 8:37am Warm Up: One Arm Alternating BB Press 45lbx50 Rest: 120s Tempo: 30X SS: BO BB Rows: 115x4/120x4/130x4/140x4x3 BB Inc. BP: 105x4/115x4/125x4/130x4x3 ---- Mixed Grip Chin: BW+10x4/BW+15x4x4/BW+15x...
by: yadmit on: 2008/07/28 -
Hypertrophy III - A10
Start: 7:16am Finish: 8:37am Warm Up: One Arm Alternating BB Press 45lbx50 Rest: 120s Tempo: 30X SS: BO BB Rows: 115x4/120x4/130x4/140x4x3 BB Inc. BP: 105x4/115x4/125x4/130x4x3 ---- Mixed Grip Chin: BW+10x4/BW+15x4x4/BW+15x...
by: yadmit on: 2008/07/28 -
Hypertrophy III - B9
Start: 7:16am Finish: 8:30am Warm Up: Five minutes on the treadmill Rest: 60 seconds Tempo: 201 Heels Raised 1&1/4 Squat: 65x12x3/65x9 SS: BS DL: 50x12x4* Split GM: 50x12x4* Woodchop: 40lbsx15x3 Thoughts: *rest pe...
by: yadmit on: 2008/07/25 -
Hypertrophy III - A9
Start: 7:15am Finish: 8:43am Warm Up: One Arm Alternating BB Press 45lbx50 Rest: 90 seconds Tempo: 301 SS: BO BB Row: 95x8/105x8/110x8x2/115x8* BB Incline Bench Press: 95x8/105x8/110x8x2/115x8** ------ Mixed Grip Chin: 7.5...
by: yadmit on: 2008/07/24 -
Hypertrophy III - B8
Start: 7:15am Finish: 8:38am Warm Up: Five minutes on the treadmill Rest: 120s Tempo: 30X Heels Raised 1&1/4 Squat: 115x4/120x4x3/125x4x2 SS: BS DL: 90x4/95x4x2/100x4/105x4/120x4* Split GM: 85x4/90x4x2/95x4/100x4x2 Woodcho...
by: yadmit on: 2008/07/22 -
Hypertrophy III - A8 - AKA "This Ain't Getting Any Easier" workout
Start: 7:16am Finish: 8:28am Warm Up: One Arm Alternating BB Press 45lbsx50 SS: BB BO Row: 85x12x2/90x12/90x10* BB Inc. BP: 95x12x3/95x8* ---- Mixed Grip Chins: BW-160x12/BW-140x12/BW-130x12/BW-110x10** BB Push Press: 55x12x3/...
by: yadmit on: 2008/07/21 -
Hypertophy III - B7
Start: 7:18am Finish: 8:37am Warm Up: Five minutes on the treadmill Rest: 90 seconds Tempo: 301 Heels Raised 1&1/4 Squat: 65x8/75x8/80x8x2/85x8* SS: BS DL: 50x8x2/60x8/75x8/80x8 Split GM: 45x8x2/55x8/70x8/75x8** Woodch...
by: yadmit on: 2008/07/18 -
Hypertrophy III - A7
Start: 7:16am Finish: 8:35am Warm Up: One Arm Alternating BB Press 45lbsx50 Rest: 120s Tempo: 30X SS: BB BO Rows: 110x4/115x4/120x4/125x4/130x4/135x4* BB Inc. BP: 110x4/110x4/125x4x4 ---- Mixed Grip Chins: BWx4/BW+10x4x5**...
by: yadmit on: 2008/07/16 -
Hypertrophy III - B6
Start: 7:12am Finish: 8:16am Warm Up: Some step ups and bar squats Heels Raised 1&1/4 Squats: 65x12x2/65x10/65x9* SS: BS DL: 45x12x4 Split GM: 50x12x4 Woodchop: 30x15x3 Thoughts: *Legs are a bit beat from the bike ride ...
by: yadmit on: 2008/07/14 -
Hypertrophy III - A6
Start: 9:00am Finish: 10:20am/10:40am Warm Up: One Arm Alternatin Barbell Press 45lbsx50 Rest: 90 seconds Tempo: 301 SS: BO BB Rows: 95x8/100x8/110x8x2/115x7* BB Inc. BP: 95x8/100x8/110x8x2/110x5* ---- Mixed Grip Chins: BW...
by: yadmit on: 2008/07/13 -
Hypertrophy III - B5
Start: 8:24am Finish: 9:44am Warm Up: Five minutes on the treadmill Rest: 120 Tempo: 30X Heels Raised 1&1/4 Squat: 115x4x6 SS: BS DL (each leg): 90x4x3/95x4x2/100x4 Split GM (each leg): 85x4x2/90x4x4 Upper Body Russian...
by: yadmit on: 2008/07/08 -
Hypertrophy III - A5
Start: 10:54am Finish: 11:57am Warm Up: One Arm Alternatind BB Press 45lbsx50 SS BB BO Row: 85x12x4 BB Inc BP: 95x12x2/95x11*/95x7 ---- Mixed Grip Chins: BW-160=20lbsx12/BW-150=30lbsx12/BW-140=40lbsx12/BW-120=70lbsx11 BB Push P...
by: yadmit on: 2008/07/07 -
Hypertrophy III - B4
Start: 8:12am Finish: 9:34am Warm Up: Five minutes on the treadmill Rest: 90 Tempo: 301 Heels Raised 1&1/4 Squat: 65x8x3/75x8/80x8 SS: BS DL: 35x8x2/50x8/55x8/75x8 S GM: 30x8x2/45x8/50x8/65x8 Woodchop: 25lbsx15x3 T...
by: yadmit on: 2008/07/05 -
Hypertrophy III - A4
Start: 10:30am Finish: 11:42am Warm Up: Five minutes on the treadmill and some rotator cuff stuff Rest: 120 seconds Tempo: 30X SS: BB BO Row: 100x4x2/115x4/120x4x2/125x4 BB Incline BP: 95x4x2/115x4x3/125x4 ---- Mixed Grip C...
by: yadmit on: 2008/07/04