Strength Workout - Bench

Today was my bench workout. Hoping to continue to improve in this area.

Warmup

Bench work

12 Reps BAR

95 lbs 3 reps

125 lbs 1 rep

135 lbs 1 rep

155 lbs 1 rep

175 lbs 1 rep (missed)

Bench

5 sets of 2 reps

115 lbs

BB clean press @ 65 lbs

2 reps 10 sets

did 9 sets, then 10th set went to failure, 25 reps!!!

Happy with performance. Been 1 month since I did any bench work. Raised my max press by 10 lbs, and just missed 30 lbs increase! Will get it next time!

Cardio Day and Let the Competition get interesting!

Well today I crushed my cardio!

I did the standard routine

10 mins @ 0

10 mins @ 1

5 mins @ 2

5 mins @ 1

I was able to get a personal best of 11.33 kms!! I was sweating like a madman after this was done

So what is this competition all about you might ask??

Well, a while back I challenged my friend to a weight loss challenge when we both weighed 371 (exactly), to see who could reach 320 first! Well we have been at it for quite some time and bounced back and forth, but as of right now I am slightly ahead @ 342... to his 350. Well my friend Paul has joined in. He currently weighs 230ish and will attempt to lose whatever the difference I am from 320 when I do an official weigh-in tomorrow. So if I weigh 342 he will have to lose 22 lbs before I do. Let the fun begin! I will keep you posted as to the numbers tomorrow...

Hostyle workout - MAN diet update

Well Wednesday can only mean 1 thing, Hostyle workout!

Today was something different

I did 3 rounds of:

10 Burpees

20 Pushups

30 Squats (deep down to step box)

Took me 18 minutes to complete this. Was pushed pretty hard by the deep squats.

Did some deadlifting to finish off my routine. Nothing special to report there, heaviest I lifted was only 235. Was spent...

The MAN diet is working wonders... eating this lean has allowed to to lose 11 lbs in the last 2 weeks. Not bad at this stage of the game!

Cardio day

Well I am a day late in entering my blog. Just a simple cardio day on the stationary bike.

10 mins @ 0
10 mins @ 1
5 mins @ 2
5 mins @ 1

30 mins and completed 10.21 kms

I will be blogging later today for the hostyle workout I am doing this afternoon!

Javorek Monday's

Again I subjected myself to another installment of the Javorek dumbell complex.

I did my standard routine

6 sets

8 reps of each @ 25 lb a side

Upright rows

Cleans

Overhead presses

Good mornings

Bent over rows

Times as follows

Sets

1 - 1:13

Rest - :23

2 - 1:20

Rest - :34

3 - 1:22

Rest -:40

4 - 1:23

Rest - :34

5 - 1:24

Rest - :42

6 - 1:28

This routine was tough for me today for some reason. I completed it in good time, but was very sore. I think I am still recovering from Saturday's bootcamp haha.

I think I will mix up the Javorek routine for next week. Dont want to get to used to one thing!

See ya!

Bonus Cardio

Well since I took New Year's day off I figured I would use my "Day of Rest" to get some cardio in.

Standard stationary Bike

10 mins @ 0

10 mins @ 1

5 mins @ 2

5 mins @ 1

30 minutes - 10.54 Kilometers

Felt good, good sweat.

Brian putting us through HELL!

Well after being off on New Years Day, I was back at it with another installment of the Hostyle conditioning bootcamp!

Well we had a workout delivered by Brian, one of the Hostyle trainers. Let me tell you, it was certainly a kick in the pants. Welcome back to working out!

Here is the routine we did!

Four rounds of

Plank to pushup 30 sec.
Pushups (various hand positions) 30 sec.
20 sec. Rest
Lunges 30 sec.
Jump squats 30 sec.
20 sec rest
Crab with leg raise (crab walk) 30 sec.
Horizontal rows 30 sec.
20 sec rest
Mountain climbers 30 sec.
Mason twists 30 sec.
Rest one min. repeat

This took us about 25 minutes. Was a great workout!