'primum non nocere'... doesn't always apply to workouts...

[medicathlete]

Hello... for those of y'all that know me... how r ya?... For those that don't, my name's Garry, and I might be new here to the forum, but not to the wonderment of fantistical feats that is Sorinex. It has been suggested many times over that I keep track of the workouts that I do, and until this point I have not had a consistent systematic method with which to do such that has become second nature. Hopefully this workout journal will serve a few purposes...
1] Hold me accountable to what I do, my place and progress with my training.
2] Educate others out there, giving them ideas for things to do for workouts.
3] Let those that know me keep track of my progress [Rory - it is as if ur a workout partner from afar].
4] Allow realization that u can be a medical resident, work long crazy hours, and still find time to lift heavy shizzle, train harder than ur metabolism can handle and let intensity still fill ur life bringing gains in areas of strength, flexibility, agility, metabolic conditioning... etc...
So, anywho... it's been a good wk in the gym, but i suppose to be fair i might as well not even log it... and start with today...


Concept II rower - 10 min warmup --> 2770m [my 2K split was 7:15... not a pr which is 6:47]

One arm DB Snatch -
85 x 5 each arm
95 x 5 each arm
105 x 5 right arm
left hand lost grip... my grip strength seems to be a bottleneck for me right now which i am working on...
115 x 3 right arm

Overhead Barbell Squat on the Hemisphere -
First time i have tried this... it's def a killer balancing on that hemisphere with that weight...
45 x 10
65 x 10
95 x 8
115 x 5
135 x 3

Stairmill - 10 minutes

Calf work -
Heavy standing raises 5x6

Abs - 100 conc crunches

Gym time - 56 min.

Dang it feels good to write this down!... If any of y'all have any suggestions, please let me know... as i m here to learn and grow [mentally and physically] like y'all r!

~gm2

[Bert Sorin]

Good to have you here Garry! Hope you are doing well, and still practicing stitchin up people with fishing hooks.

[goergen1]

Garry, great to have you here. I have heard the fish hook story many times.:D

[medicathlete]

11/17...

shoulders/traps/cleans today mostly... tried to incorporate clean high pulls / heavy pulls / shrugs... however something wasn't quite right with the back today [call it OR back], so just did some not so dynamic shrugs...

warm up
12 hours in the OR... ok, not exactly a warm up, so much as a great tightening up... but for those of u that r interested... 3 cases... 1] Port placement for chemotherapy use, 2] Excisional Biopsy of multiple fibroadenomas of the breasts [14!], 3] Unilateral mastectomy... either way it was a long day so i had to rush to the gym... no tru w/u per se...

Lateral raise [25lb]
superset
One arm DB Shoulder Press [40lb]
4 x 15 each

Lateral raise [25lb]
superset
One arm High Pull [upright row] w/ cable [50,70,90lb]
3 x 15 each

Y pull
3 x 15 @ 20lbs

Shrugs
1st attempted hang clean high pulls... the dynamic movement wasn't happening [haven't had this happen in awhile... but i try to listen to my body when it says no]... but i wanted to so something, so i stuck with shrugs...
225 x 15 x 2
315 x 10
405 x 5... then 'twinge' goes the back as it crowed 'nevermore'...

Abs
100 Roman Chair situps

Cool down
Sprint drills

Gym time - 47 min

~gm2

[medicathlete]

BTW... thanx for the warm welcome y'all!!! Great 2 b here!!!...
as of now i have forgone the placement of hooks and fishing line in2 people, and have just stuck with the real deal... but u never know what the future may hold!...

[medicathlete]

11/18

Leg day:

Warm up
10 min run [6:40 pace]

Front squat [135 x 15, 185 x 12, 225 x 6, 275 x 2]
superset with
Leg Extension [4 x 12 @ 200]

Single leg leg press [90 x 15, 180 x 15, 305 x 6 x 2]
superset with
Single leg, leg extension [90 x 12 x 4]

RDL [135 x 15, 225 x 12, 315 x 6, 405 (failure)]
superset with
Leg curls [110 x 15 x 2, 130 x 15 x 2]

Standing Calf Raises [225 x 12 x 4]
superset with
Leg Press Single Calf Raises [90 x 6 x 4]

Gym Time ~ 65 min

[medicathlete]

11/19/8

today was another long one in the OR... definitely needed to do some pushing movements to complement the myriad of pulling movements throughout my day in surgery [from 7:30 this morning till 7:00 tonight!]...

Warm up
1/2 mile run
50 pushups

Bench Press [225x15, 275x6, 315x1, 225x10]
superset with
Dumbell Flye [Rest at bottom, quick up... [35's x 15 x 4]]

Incline Smith Machine BP [185 x 12 x 3, x10 x 1]
superset with
Incline DP Fly [Rest at bottom, quick up... [35's x 12 x 3, x10 x1]]

Abs
Roman Chair - 100 situps
Med Ball Throw - 100 situps

Gym time ~ 39 min

off to hit the books to study for step 3 of my boards, vascular surgery conference tomorrow, and resident conference on something-or-other...

[Rory]

Garry!

Good to see you on the boards. Its about time! Welcome!

[medicathlete]

11/20

Warm up
Helen
3 rounds 4 time of 400m run, 21x 55lb db swings, 12x pullups
8:30

Smith machine single arm row [95 x 12 x 3, 115 x 12]
superset with
Single arm lat pulldowns [120 x 12, 140 x 12, 160 x 12, 180 x 10]

DB row [85 x 12 x 4]
superset with
Single straight arm pulldowns [60 x 12, 70 x 12 x 3]

Lat pulldowns, behind neck [150 x 12 x 4]
superset with
Single arm seated cable row [50 x 12 x 4]

Gym time ~45 min

post work out... lifting the cup-o-caffeine from the table to my mouth... many reps... repeat as tolerated...
i'm on in house call tomorrow... so prob no w/o... crummy...

~gm2

[medicathlete]

12/2/8

last week was crap and a half... and then some...

i did train 5 of the days, but nothing more than 35 min of a given day... the most notable thing of which was a hellacious leg day... same stuff as the week prior, but in a shorter time frame [except light weights and less rest... kept my HR 140-170]... and a PR for reps bench at 275 [x8].

spent the last 2 days taking the 3rd step of my boards [step one is after 2 yrs of med school, step 2 is during ur 4th yr of med school and step 3 comes after ur 1st yr of residency]... anywho, it was 16 hours of mental pain consisting of 480 multiple choice questions and 9 computer simulated patients to diagnose treat and follow... i think my mental muscle has been exercised to the max... well for just a moment...

today's workout... felt good to get back to something heavier... shoulder/shoulder girdle/trap work...

AM
100 pushups
100 situps
100 squats
100 downward facing dog shoulder presses w/ feet on bed
ok so this was done in my hotel room to get the blood flowin this am...

Time ~ 7:20


PM

Warm up
Sprint Drills - felt some good 'pop' and explosion

Standing Barbell Shoulder Press
135 x 7
155 x 3
175 x 1
185 x 1 fail
185 x 1 pass

Single arm dumbell shoulder press
55 x 8 [x2], 65 x 4, 70 x 3
superset with
Leaning single arm lateral cable raise
35 x 8 [x2], 40 x 6, 45 x 4

Single arm cable upright row
90 x 12, 110 x 8, 130 x 4, 150 x 2
superset with
Single arm lateral cable raise
20 x 12 [x4]

Standing Cable Y rows
20 x 12, 30 x 12, 40 x 8, 50 x 4

Shrugs
135 x 25 [4 speed]
225 x 25 [4 speed]
315 x 12 [4 speed]
405 x 10
495 x 8
585 x 5 [this was more like 5 sets of 1 with a breath b/w each rep...]
675 x 1 pass [ok, so i passed lifting it off the rack w/ a lock]
675 x 1 fail [couldn't lock the lift off the rack]

Cool down
The walk out to my car was freakin' cold enough...

Workout time ~60 min

Rock out...
~gm2

[medicathlete]

12/6

Did some chest / back work yesterday... of note...

Bench
225 x 15, 275 x 8, 325 x 1

Today did some legs... last week of unilateral emphasis

Front squat - 135 x 15, 185 x 10, 225 x 3, 275 x 1
sw
Leg extension 150x15 [x4]

RDL - 275 x 6, 315 x 4, 365 x 2 [x2]
sw
Leg Curls - 110 x 15 [x4]

Single leg leg press - 90 x 15, 180 x 10, 270 x 4 [x2]
sw
Single leg leg extension - 70 x 15, 90 x 10, 110 x 6 [x2]

Standing calf raises - 135 x 15 [x4]
sw
Seated calf raises - 225 x 12 [x4]

Abs-
Solo-ab med ball for 5 min... 133 reps

Workout Time ~ 50 min

PWO - protein shake, nap

[medicathlete]

looking 2 get on a new cycle w/ some exercises i haven't tried before... any suggestions?... just call me 7/11 b/c im open for em!

~gm2

[medicathlete]

12.8.8

Warm up
Sprint drills

Single arm DB Snatch
75 lb x 25 each arm

Single arm DB swings
120lb x 2 L, x3 R

Hang Snatch
135 x 3
155 x 3
185 x 1

Snatch High Pull
225 x 3
245 x 3
275 x 1

Snatch Shrug Pull
315 x 3
335 x 3
365 x 1

Bench [1 min rest b/w sets]
225 x 10, 275 x 5, 275 x 3, 225 x

DB Bench Press - stop and stab [1 min rest b/w sets]
75's x 6 [x4]

Cool down
20 min stationary bike

Workout time ~ 76 min

[medicathlete]

12.9.8

Warm-up
1/4 mile jog

Annie - 8:45
50,40,30,20,10 of Double unders / Sit-ups

Squat-Muscle up - 13:20
100 squats, 2 Muscle ups
80 squats, 4 Muscle ups
60 squats, 6 Muscle ups
40 squats, 8 Muscle ups
20 squats, 10 Muscle ups

Bent Over Barbell Row
225 x 6 [x2], 245 x 6 [x2], 275 x 4

DB Overhead Pull
90 x 6 [x3], 100 x 6, 110 x 6

Workout time ~ 52 min

[medicathlete]

12.10.8

Warm-up
1/2 mile jog

Strength shoes/Sprint drills

Shoulder Press - 135 x 6 [x4]
superset with
Upright Row - 135 x 6 [x4]

Push Jerk
135 x 3, 185 x 3, 225 x 3 [x3]

YTM - 20 x 6 (each) [x5]
superset with
Shrugs - 225 x 15 [x5]

Workout time ~ 65 min

[medicathlete]

12.11.8

Great day to lift...

Warm-up
Nasty Girls [i guess most wouldn't consider this warm-up, but that's what i used it as]
3 rounds for time of
50 squats
7 muscle-ups
135lb hang clean, 10 reps

time = 5:54

Squat
225 x 8, 275 x 4, 315 x 3 [x3]

Lunges
135 x 6, 155 x 4, 185 x 3 [x3]

Overhead squat on the hemisphere [working on balance and stabilizers]
95 x 5 [x5]

Leg extensions
5 sets of 6, [250, 260, 270, 280, 290]

Leg curls
5 sets of 6 [130, 145, 165, 180, 190]

Calf Raises
400 x 15 [x5]

Cool down
Abs - 100 crunches

Workout time ~ 58 min

Time to hit the books...

[medicathlete]

on of my better workouts in months as far as kicking my ass... had a day where i could spend much more time in the gym... I LOVE IT!!!...

warm up
1/2 mile jog

Strength Shoes/sprint drills - doubles x 30 yards
walking A
skipping A
walking B
skipping B
C drill
C drill fires
high knees
rotary
karaoke
shuffles
jumps x 15 sec
push sprints
drag sprints

time ~ 30 min


Arm work

Barbell Curl - 115 x 6, 125 x 4, 135 x 3, 135 x2, 115 x 6

Skull Crushers - 105 x 6, 125 x 4, 135 x 1, 125 x 6, 125 x 6

Preacher EZ-bar curl - 65 x 15 [x5]
superset with
Tricep press down - 90 x 15 [x5]

Grip

Forearm curls to fingertips - 40lbs x 12, 10, 8, 6, 6
superset with
Reverse forearm curls to fingertips - 20 lbs x 15 [x5]


'Cool down'

CF WOD
3 rounds for time of:
24 in box jumps x 50
Deadlift 185 lbs, 21 reps
30 Pullups

time ~ 14:40


Total workout time ~ 120 min

Feels good to have gotten this done. One of the guys at the gym that i work out at [Kirmayer Fitness Center... or KFC for short... and ironically there is one across the street] was about to do the CF WOD as i was leaving... he asked if I wanted to join him and, being the sucker to succumb to workout pain and punishment, i so gladly obliged... and m thankful that he pushed me to do it with him. Anywho, probably for the best since I am on in house call tomorrow [which typically means nonstop work and patient care for 24 hours from 7am sat to 7am sun]!... can't wait!... time to rest up tonight!

~gm2

[Rory]

Nasty Girls in 5:54 as a warmup??

Then you do weighted squats right afterward?

You crazy bastard...

[medicathlete]

another great day for the gym!...

warm up
10 min bike

CF WOD
5 rounds for time of
275 lb deadlift x 5
Burpees x 10

time ~ 4:52


Chest

Bench - 5 sets at 275
275 x 5, x5, x6, x6, x7

superset with curls

Incline DB BP stop and Stab
70's x 6 [x5]

Abs
125 sit-ups

Cool down
Coffee shop


Workout time ~ 60min

time to prepare for the OR tomorrow...

[medicathlete]

12.16.8 = [3.4.2 x4]

Warm-up
Surgery all day

Bent over BB Rows
225 x8, 245 x6, 275 x4, 295 x3, 225 x6

superset with
single arm tricep overhead cable extensions [15,15,12,10,6]

T-bar rows
135 x 20, 185 x8 [x4]

Close-Grip Lat Pulldown
150 x15, 175 x12, 200 x10, 225 x6, 250 x4

superset with
tricep pressdowns [5 sets of 12]

Cooldown
Ab solo...5 min... 137 reps [pr]

workout time ~ 50 min

Postworkout protein shake and pomegranate... and now back to the hospital to admit a pt... no sleep for a surgeon in training...

~gm2

[medicathlete]

its always a good day to lift... but today was just a flippin shitty day in the weight room...

warm-up...
a 16hr day in the OR... and as my sister would say i did retract most of the time... kind of a mundane and boring one...

Legs

10 min of eliptical [1150 strides]

Squat
225 x10, 275 x6, 315 x3, 335 x1, 225 x10
superset with
Wrist curls - 50 x6 [x5]
Reverse wrist curls - 30 x6 [x5]

Lunges
135 x6ea [x5]
superset with
Leg extensions
175 x12 [x5]

Seated Calf Raises
135 x12 [x5]
superset with
Glut/Ham Raises
BW x6 [x5]

Workout time ~60min

I felt like i had no pop or explosion or strength for that matter in my legs... oh well... will strive for better another day... and tomorrow is another day...

~gm2

[Rory]

When are you going to be home for christmas?

I'd like to talk training with you if you are going to be in Marshfield at all this month.

[medicathlete]

holiday plans:

24th work
25th work-on call
26th work
27th work on call
28th off at 7am from call the night before...
29th work
30th work
31st work... then plan on driving to Marshfield, WI
3rd... driving back home...

at least these are the tentative plans.

workouts this wknd...

12.19.8
i was on call... managed to sneak away for 1/2 hour around 18:00 for a quick arm ...

[B]12.20.8
finished call at 0900 [27 hrs of work]... then went right to the gym and did some strength shoes / track drills... workout time ~30min

12.21.8
10K - 43:15 [@195 lbs]... 1st time ive tried to run this distance at this weight... i was pretty happy with this 6:55/mile pace..

and the beat goes on...

rory... i'd love to talk some workout stuff with you... i have some ideas id like to bounce off of you... when will u b home?... do u think u'll make it home on new years?... i think april told u i actually volunteered for that holiday schedule b/c i thought y'all were going 2 b home around new years... how shitty...

~gm2

[ChiroThrower]

Yikes, sorry you have to work all through the holidays. That sucks. I am in school right now, so I have 3 weeks off until I go back. I am going to hit the gym as much as possible, because once I start school again the gym is going to be a luxury.

[medicathlete]

this last week i tried to get some workouts in through the holiday season. this consisted mostly of 10 sets of 10 of a few exercises a day with a rest of 1-2 min between sets... depending on the exercise reps ranged from 3-15 ...

of note in the past week

[B]10K run in 43:10

squat 225 x10 [x10] (rest was calf raises)
lunged 200m

db bench press 100's x3-5 [10 sets where total reps was 44]
rest was 10 sets of 10 straight leg raises on the dip bars

20 min row - 5402m [18:35 5K]
bent over rows, ground to chest 185 x6 [x10]

12/31/8
Barbell shoulder press - 135 x8 [x10]
superset with
Upright Rows - 135 x6 [x5], 115 x6 [x3], 95 x6 [x2]
superset with
EZ bar curls -65 x10-12 [x10]

Shurgs - 315 x10, 405 x6, 495 x6, 585 x3, 675 x1 [failure to shurg, just got the lift off the rack and held for 10s]
superset with
DB lateral raise - 20 x6 [x5]
superset with
Single arm cable curl on the medball - 40 x6 [x5]


and ahhhh yes... the gym is always a luxury!... whether there is time for it or not, it is the most luxurious place i know where i feel good once i'm there in the element [maybe not in the middle of the sets/reps] and when i'm done. hopefully i'll b able to spend some more time in there soon... but with my up and coming rotation [transplant surgery], i doubt it...
am open for suggestions on packing energy draining, core blasting, muscle shredding workouts into short intense training session. i can come up with some things on my own accord, but i love the twists others put on workouts i haven't thought of. please... as far as gym luxuries go... torture me!

~gm2

[Bert Sorin]

CG,
675 lock out? Isn't that like almost x4 bodyweight. Pretty solid dude.
Keep it up.
B

[medicathlete]

new yrs... resolution -> bigger / faster / stronger

1/1/9

deadlift - 315 x 6, 365 x 4, 405 x 2 [x3] (hands kept slipping and didn't have any resin or chalk... totally pissed)

squat - 315 x5, 365 x2, 385 x1, 405 x1 [x2]

front squat - 225 x1, 1 min rest, x2, 1min rest, x3, 1 min rest, x4, 1 min rest, x5

calf raises - seated 5 sets


1/2
arm work and cardio

1/3
drivin the car back to kc ks from mfld wi.


trying to increase my deadlift and have found that trying to do heavy lockouts has been beneficial to my overall ability to just hold heavy weight from grip to stabilizing muscles...
any suggestions on certain exercises to better one's deadlift?
thanks bert...

~gm2

[Roger Crazy Wolf]

I can remember getting some advice about deadlifts ... there's a reason they're called deadlifts, they're dead! Leave them alone!

I am not a big fan of doing any move slowly and deadlifts are traditionally done slowly, but here are a couple of things that come to mind to increase your deads:
1) Increase your hamstring strength. Try running backwards up a steep incline, then try it with a weight vest on.
2) RDLs
3) Low deads. You can do these either standing on a block so the bar is just tall enough to clear your shoes or you can load up the bar with regular 25 lb. metal plates to get the bar lower.
4) Good mornings
5) Reverse hypers
6) Pull ups. Yes, pull ups. You need to be able to keep your upper body stable and keep your shoulders back and pull ups will help add strength for this.

I'm sure there's lot more you can do, back squats transfer nicely to just about anything, variety helps as well.

[medicathlete]

1/4/8

found out when i got to work this am that i will be assisting in 2 liver transplants today starting at 1 [which should run till 1 or 2 am if all goes smoothly]... so since i got a couple hours off prior, i decided to hit the gym... after a very motivational discussion with rory on the phone yesterday, intensity and motivation were at a high in the gym today...

Hang snatch - 135 x5, 145 x5 [x3], 145 x4

Hang snatch high pull - 185 x5 [x5]

OH squats - 135 x5 [x5]

Calf raises - 5 sets standing [4,8,12,8,4]

Abs
200 crunches
50 straight leg leg lifts

workout time ~ 40 min


thanks for the advice on the deadlifts... i like 'dead lifts are dead'... what type of quick movements do you recommend [other than olympic lifts]?... i'm open to try pretty much whatever i m capable of at the gym i go to...

~gm2

[Roger Crazy Wolf]

You don't have to change your lifts, just your mentality. You can still do dead lifts, just do them quickly. If I struggle with a lift and it takes me longer than a second or two, I take the weight back down because it usually means my form is not the best. I don't like to struggle and shake for ten or fifteen seconds to accomplish a lift, this just causes me pain everywhere. Lift according to your goals, mine might be different from yours.

Changing the way you think about lifts can change how you lift and which muscles you load. When I first started lifting I was trained to think of a lift off the ground as a 'pull' or coming out of the hole on a squat as pushing against the bar. Later in my lifting career I was taught that everything was a 'push' and more than that, it was a push against the ground. When you dead lift, think of pushing the ground away from the bar instead of pulling the bar up. Same for the squat, think push the ground away instead of trying to push the weight up.

I hope this helps you achieve your lifting goals.

[Rory]

any suggestions on certain exercises to better one's deadlift

1. Get Chalk :)

2. Get a Belt

3. Get shoes

4. Deadlift heavy, consistently (stay at or above 90% 1RM for sets across)

5. Don't overdue it (very easy to do with deads. Listen to your body, heavy dead 2-3 times a month)

6. Assistance exercises on weeks that you don't deadlift:
Back extensions
good mornings
RDL's (Careful not to do too much volume)
Bent over Rows (bend waist almost parallel to floor and pull every rep from ground)
Dead lock outs
Low Bar Back Squats

my two cents...

[medicathlete]

1/5/8

post transplinting lifting... love it!... after working since sun afternoon, on mon night i chugged a rockstar and went to town...

warm up
rowing machine 2K - 7:20, last 500m in 1:28! havent gone under 1:30 in a while!

chest
incline db bp
80's x6 [x5]
100's x4 [x5]

5 sets:
Dynamic alternating med ball pushups x12
superset with
reverse curls x 6

Abs
250 situps

rock out... workout time ~ 42 min

~gm2

[goergen1]

Dude, you are like, crazy robot training guy. Awesome!!

[medicathlete]

for starters i would like to say... holy balls of exploding muscular power!... bert, jeff and company went to town in dec!... truly a motivational video!... at least for a guy like me...

1.6.9

heeding some earlier advice...

Bent over rows from the ground
135 x10, 185 x6, 205 x6, 225 x6 [x4], 245 x4 [x2], 135 x20
superset with
med ball sit up throw

5 sets of
Pullups x12
superset with
tricep pressdowns x15, x12, x10 [x3]

workout time ~ 33 min


1.7.9

Shoulder press
135 x8, 155 x6 [x4], 165 x4 [x2], 175 x2 [x2], 135 x10
superset with
High bar parallel straight arm pulls - x6 [x10]

Barbell upright row - 135 x6 [x5]
superset with
Handstand pushups - bw x5 [x5]

Clean High Pulls
225 x6, 275 x3 [x3]

Shrugs
405 x10 [x4]

YTM's
20's x6each [x4]

Abs - 100 roman chair situps

Workout time ~58 min

rock out!... ~gm2

[medicathlete]

well... i have the chalk, but workin on the belt/shoes, etc... thanks for the input bro!...

today was a crossfitesque workout... had to prepare 4 the game!

workout was done with 2 40lb kettlebells...

KB snatch, 40 each arm
squats x40
KB clean and jerk, 40 each arm
squats x40
KB burpees [80lbs], x40
squats x40
Situps x40
squats x40
KB push press x40 each arm
squats x40

workout time 20:18

KB's R The F'ing Shizznit!!!

~gm2

[medicathlete]

1.10.9

so flippin excited that today was my day off from transplant... however, i spent a good majority of the day recovering from last night's lil' wayne & t pain concert!... woohoo!...

after then hangover was cured with some great breakfast, lots of water and max dose excedrin it was an awesome day at the gym!...

Warm up
1] Sprint drills
2] Jump rope for 5 min [~600 reps of mixed movements]
3] Hand Stand Wall runs x10 min [did 52 reps each arm]

Squats
315 x5
315 x5
315 x5
335 x5
350 x4

Circuit: 5 rounds
1] Swinging dips x12 reps
2] L-sits 10 sec hold [total]
3] Calf raises [190 x15, 290 x12, 390 x10, 490 x8, 600 x6]
4] Glute Ham Raises x6 reps
5] Heavy Dynamic Barbell Curls - 135 x5

Cool Down
1] Planche Pushup Work - assisted with toes on wall, walking up... 3 x6
2] 5 min DB wrist curls... nonstop... 200 total reps [50 each way each arm]
3] 10 Wall Extensions


Workout time ~ 100 min


This was a great and motivating day at the gym... i was uber-happy with my squatting today and hope to continue some of the dynamic body weight work... my shoulders are already sore... can't wait till tomorrow!...

rock out...

~gm2

[medicathlete]

1.12.9

10 sets of:
3 pullups w/ 45 lb wt
5 dead hang pullups
7 kipping pullups

[150 total] ~ 24 min

Squat 315 x5 [x3]
superset with
Single Leg Back Extensions x6 each [x3]

Shrugs
315 x10, 495 x10, 585 x4, 700 fail, 700 fail.

Power curls
135 x10 [x5]


1.14.9

5K ~ 18:40
jogged 0.125 miles, then...
mile 1 - 6:11
mile 2 - 6:07
mile 3 - 5:42

10 min of hand stand wall runs - 78 reps each [PR]

Closed Grip Bench Press
185 x6
205 x6
225 x3 [x3]
superset with
Skull Crushers
105 x6 [x5]


1.15.9

Overhead Squats
135 x3, 155 x3, 185 x3, 155 x3 [x2]
superset with
Single Arm Incline DB BP
70's x8 [x5] (last set was x10)

5 rounds of the following circuit:
Hang to lever position x5
Hang straight arm pulls to parallel x10
Dynamic med ball alternating pushups x6 each way
DB wrist curls x6 each

workout times ~50-55 min each

rock out!...

~gm2

[medicathlete]

1.16.9

2K Row - 6:55

Upright Row - 135 x6 [x5]
superset with
Front Lever Pulls - x6 [x5]

Smith Machine Shoulder Press - 135 x10 185 x6 225 x3 [x3]
superset with
Body Levers - x5 [x5]


1.17.9

Squats - 225 x6, 275 x6, 315 x5, 365 x2 [x2]
superset with
Around the worlds - 10 each way - 25, 45, 45, 25, 35

RDL's - 225 x6 [x2], 275 x5, 315 x2 [x2]
superset with
Negative Back Pulls - x3 [x5]

Calf Raises - 165 x15, 215 x12, 255 x8, 300 x6 [x2]
superset with
Crunches - x25 [x5]


Workout times ~ 50 min

rock out...
~gm2

[Rory]

2K Row - 6:55

This is a monster row time. Good work Garry. I will soon be working on my rowing and hope to eventually get this low.

It'll take some work...

[medicathlete]

thanx rory :D
its my first time under 7 min in quite some time and i'll keep trying to bring it down!... the next goal is sub 6:40 ...
btw, i love the gymnasticbodies.com workouts!... thanks for the tip!...

1.18.9

[U]30min run

Barbell curls - x10 [x10]
superset w/
Crunches x25 [x10]

not 2 exciting of a day, but it was nice outside and i wanted to take advantage of it... i really enjoy the tips and motivation from the guys on this forum... there are some real monsters here and its great insight to see what goes on w/ others' workouts!... just wanted to say thanks y'all...

~gm2

[medicathlete]

1.19.9

Karen
150 wall balls w/ 20lb med ball
~6:54

holy hell this was rough... most of the difficulty for me came with catching the medball... w/ the medball i have the weight is not evenly distributed, so it can be a bit awkward to catch and rethrow... of which quite a few times i wound up dropping it...
i think that i can go sub 5, but it'll take work... besides, eventually when i use a 20lb ball that is eveny distributed it'll seem like cake!... well, perhaps a very difficult to eat cake!...

10 min Hand Stand Wall Runs - 90 reps each arm [PR]

Single Arm Incline DB BP - 80's x4 [x5]
superset with
Reverse BB Curl - 95lb x5 [x5]

Planche pushup work w/ toes on the wall walking up - 6 x5

Fly's - Pec Deck x15, Y front pulls x10, DB neutral grip x12

Workout time ~ 55min

i love this shit!...

~gm2

[Rory]

Hah!

I told you Karen is no joke! She is not to be trifled with!

I'll be joining you in the short/intense work soon, so you won't feel alone in your misery...

[medicathlete]

1.21.9

Crossfit WOD
15 HS pushups
1 L pullup
13 HS pushups
3 L pullups
11 HS pushups
5 L pullups
9 HS pushups
7 L pullups
7 HS pushups
9 L pullups
5 HS pushups
11 L pullups
3 HS pushups
13 L pullups
1 HS pushup
15 L pullups

~17:30


Yewkis - 5 x5

Russian Leg Lifts - 5 x5

Deadlift
225 x5
315 x5
405 x3

Shrugs
495 x5
585 x3
585 x3

Rack Lockouts
675 x2
725 xfailure
725 xfailure

Single Leg Back Extensions - 6 x5

Dynamic BB curls - 185 x 5 [x5]


WO time ~ 78 min

[medicathlete]

1.22.9

Smith Machine Seated Shoulder Press
225 x5, 185 x10 [x3], 225 x3

Upright Row
135 x6, 145 x6 [x4]

Shrugs
315 x10 [x2], 405 x6 [x2]

High Bar Swings to Parallel
3 x6

Reverse High Bar Lever
3 x3

Windshield Wipers
x25

~gm2

[medicathlete]

1.25.9

warm up
2 hrs of basketball 3-on-3, 4-on-4 and 5-on-5

squats
135 x10, 225 x10, 315 x3 [x3]

air/body squats - 20 min for reps
753 reps

body circuit, 5 rounds
barbell curls 95 lbs 8 reps
seated calf raises 15 reps
tricep pressdowns 10-20 reps

abs
hanging straight leg raises - x10
hanging L-sit scissors - x20
reverse lever negatives w/ 5sec hold - x3 [x2]

workout time [minus bball] ~59min

rockout...

~gm2

[medicathlete]

1.27

bench
225 x10
275 x6
295 x3
315 x2
225 x15

CF WOD
5 rounds -
30 GH Situps
25 Back extensions
time ~ 11:30

5 sets
Hand Stand Wall Walks x3
superset with
Wallabees 30 sec

Single Arm Alternating DB incline BP
90's x3 [x5]


1.28

rowing x 2K
did sprint intervals where I would go 1:15-1:18 pace for 200m, then slow down... total time was ~7:25... i'm trying to get under 1:20 for 500m... but the seat on the concept 2 rower at the gym i go to 'catches' whenever u go faster than 35 strokes/min...

10 rounds of
Bent over rows from the ground 185 x6
Smith machine power curls 155 x8
Single arm DB snatch 90lb x3 ea
~23min

5 rounds of
Single Arm Twisting Cable Row x10
Cable Curl x10


1.31

Took the ABSITE today [American Board of Surgery In Training Exam]... it was rough and def needed a good workout after that 6 hours of pain...

20 min run

Javelin practice - target practice, focusing on hip speed

Squats
225 x10
315 x5
365 x2
385 fail
315 x5

L sit
10 sec x5

Lunges - 135lb 5 sets
front to back
front to front
back to front
side
Overhead

superset with
Hanging L raise x10-15 sec

superset with
calf raises x6-12

planche pushup work... 5 varied sets of toes on wall, toes on ground, etc.. sets of 6-10.

w/o time ~ 65 min


rock out...
~gm2

[medicathlete]

2.2.9

Happy groundhog's day!... i was so excited 2day as i got 2 pair of rings in the mail!!!... i couldn't wait 2 try them out at the gym and use them!...

Ring Work
L-hang to neg reverse lever 3 x3
L-hang to front lever negative 3 x3

Single arm alternating incline DB BP
85's x6, 95's x4, 95's x3 [x3]
superset with
L-hang scissors x25 [x5]

5 sets of more ring work:
Ring pushup x5
superset with
Ring Fly x5

Cooldown
2 min total time of Handstand Wall Runs

W/O time ~1 hr

~gm2

[medicathlete]

I continued ring work all week long... in fact, i think i did ring work every day this week except wed... i love it!... my shoulder girdles are just screaming right now... sore from all the work on things that i haven't done before...

2.3.9

Ring warm up, strength series x3

Squats
315 x5 [x2]
335 x5 [x2]
365 x3

Seated Calf Raises
400 x12 [x5]

Hand Stand Wall Runs x 10 min
110 reps [PR]

Ring Hand Stand Pushups x3 [x3]


2.4.9
Played intramural BBall game for a warm up

5 x the circuit:
glute ham raises - x6
front high bar pulls - x6
smith machine barbell curls 185 - x6


2.5.9

Ring warm up

CF WOD
5 rounds of:
70lb DB swings - x25
GHD situps - x25
Back extensions - x25
Knees to elbows [on rings] - 25

time ~27:48

Skull crushers - 105 x6 [x10]
superset with
DB lat raises w/ 2 count hold at top - 20's x6 [x10]


2.6.9

Ring strength series x3

Shoulder Press - 135 x5 [x10]
superset with
Reverse BB curls - 95 x5 [x10]

Deadlift 225 x5, 315 x5, 365 x2... my hand r ripped up from all the ring work and i couldn't hold onto the bar... so i decided to hold off on the deadlifts and wait for another day...

Ring L-sit holds [in sit position... not hang] - 5 x15 sec hold...


I flippin love the rings!!!...
rock out...

~gm2

[medicathlete]

update...
it's been awhile, but i had an amazingly intense and productive weekend thanks to Rory coming in2 town. he epitomizes all that is beastly in the gym and is truly an ALL-AROUND athlete... it was nice to have a motivated partner that is in2 the same ass-smoking and firebreathing workouts that i enjoy [sadistically speaking]... so here is the skinny on what i did w/ Rory 'The Dragon' Hanlin...

2.14.9 - happy valentine's day indeed...

Warmup
Wrist Pushups
Jump Planche Pushups
Wallabes

WOD
5 sets for total time;
BWT Push Jerk x 7 [190]
2pd KBS x 21
15 chin ups
rest 2 min

1 rd 1:36
2 rd 1:40
3 rd 1:57
4 rd 2:24
5 rd 2:16

[B]time: 9:53


2.15.9

CF Warmup
Handstands x5
Press to Handstands x5

21 Hang Power Cleans - 115#
50 Double Unders
30 Push-up Burpee into Jumping Chin-up - jump to 8.5 ft bar
50 Double Unders
21 Hang Power Cleans - 115#

time: 5:42

both Rory and I were hampered by shitty jump-ropes, however hopefully that won't b a problem as good jump ropes will b integrated in2 'The Anvil'...

Hang Snatch 115 3x3, worked on technique...

Overhead Squat Ladder 1-10 110 lbs, dropped the weights on the last rep of set 7... minor setback, making me recognize that i need to strengthen and continue to work on my shoulder girdle strength...

time: 4:32

Then 'cooled down' with an intramural basketball game [40 min of running around]...


2.16.9

Dip 140 6x3
wanted 10 sets, but fell short on time...

WOD
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

time: 13:39


2.17.9

WOD
with 115 lbs
3 min of Hang clean + Push press - 35 reps
5 min rest
3 min of Hang clean + Push jerk - 37 reps
5 min rest
3 min of Hang clean + Split jerk - 33 reps

score is weight used x reps [weight options included 95, 105 or 115] added for all rounds...

score - 4025 + 4255 + 3795 = 12,075

4 rounds
5 Clapping pullups
3 360's on the rings

3 rounds
80 lb KB [DB] dead lift high pulls x 10
Butterfly kipping pullups x15

cool down
barbell preacher curl 3x21


will miss having 'The Dragon' here to workout with... but i guess we'll just have to b workout buds from afar yet again...
until we meet again, dragon... until we meet again...

~gm2

[Rory]

roar!

.....

[medicathlete]

2.18.9

Intramural bball game... 'active rest'...


2.19.9

Front Squat [ATA]
135 x10, 185 x5, 225 x3 [x3]

Clean Deadlift
315 x3 [x2], 365 x3 [x2], 405 x3

Dynamic Rack Shrugs/hold
495 x5, 585 x5, 675 x2

Calf Raises
225 x15 [x2], 315 x10 [x3]

WOD [4 time]
Ring Dips x50
400m Run
Pushups x50
400m Run
Hand Stand Push Ups x50
400m Run
time ~15:57

tried to do 5 sets of OH Squat, but shoulder is still sore... so will try this after a few more days of resting it..., all in all a decent day...

~gm2

[medicathlete]

2.20.9

warmup
planche pushup work

wod
600m row
20 pullups
500m row
15 pullups
400m row
10 pullups
300m row
5 pullups
200m row

time: 11:39
total row time 6:33 [2K]
i spent quite a bit of time in transition jogging back and forth b/w the rower and the pullup bar...

2 position snatch
135 x 3 sets

Narrow Grip BP ladder [10->1] w/ body weight [195]
rest 2 min 1st set, then alter the rest according to the following...
if u can't complete the round, keep rest the same as the previous round... if u complete the round w/o a break , then cut 15 sec off the rest for the following rest period.

Cool down
Grip Work


[I]2.21.9

wod - christine
3 rounds 4 time:
500m row
12 x body weight deadlift
21 box jumps, 20" box

time ~ 8:28

5 rounds
12 Hand Stand Wall Walks
21 Reverse Barbell curls, 45lb ez-preacher
Barbell upright row 135lb x6

5 rounds
10 x high bar straight arm front pulls
5 x cranks

Cool Down
Grip Work

rock out...
~gm2

[medicathlete]

2.22.9

warm up
BBall game

WOD
'Jeremy'
3 rounds - 21,15,9
95lb OH squat ATA
Burpees
time ~5:48

~gm2

[medicathlete]

2.23.9

WOD
75lb snatch x75 reps
time ~ 4:16

Squat
225 x6, 315 x3, 365 x1, 315 x3 [x2]

Leg extensions
175 x15 [x3]

Calf Raises
15 x5

Single Leg Arch Ups
3 sets of 10 each leg

Abs
L sit for 10sec x3
L hang for 10sec x3
Front Lever Negatives from top x3

rock out...
~gm2

[medicathlete]

2.24.9

WOD
Row 500m
115lb push press x21
Row 500m
115lb push press x18
Row 500m
115lb push press x15
Row 500m
115lb push press x12
time ~ 14:24

not too terrible, but lost A LOT of time on the transition jogging back and forth b/w rack and rower...
total row time: 6:33, 2nd 500m was clocked at 1:29 [felt the need to go faster after the 1st one was 1:53 b/c my shirt got caught b/w the seat and glider... f'ing shirts!]...


5 rounds
Ring Strength Series - L-sit to HS Press to L-sit
Weighted Dips 135lb x3

5 rounds
Ring front layout 1 ft off ground x 5 reps
Tricep press downs w/ rope - 21, 18, 15, 12, 9
Barbell overhead raise from parallel to overhead x 6 reps

DB shoulder raise w/ 2 sec hold at top, 25lbs x 6 reps

W/O time ~ 70min

~gm2

[medicathlete]

boy its been awhile...
sorry for the hiatus...

been doing cf wod's up the wahzoo and hope to be doing the video qual this sat if i can find some help to time/video/meet req's...

today's wod:

3 rounds
350m row
18K KB burpees w/ upright row x12
20lb wallballs to 11ft pole x12

~9:40


i bought a video camera recently and hope to be putting up some vids on youtube...

anywho... good to be back journaling again! had some inspiration and reminder today to get back to the roots of where WODding and Working Out reign supreme... SORINEX for life baby!...

~gm2