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RE: back 2 basics, - Apr. 26 2008 16:33:01
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tyrob
Posts: 1200
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From: Wales
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here,s the workout i tryed today,,
only used a 10k db, left side first,,
swings 5reps
high pulls 5 reps
clean /jerk 5 reps
clean.and press 5 reps
swings 5 reps
rev lunge 5 reps
repeat with right side
done 2 times followed by 12k swings x 15 reps per arm.
was sweating after this ,goes to show how unfit i am,
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RE: back 2 basics, - Apr. 26 2008 18:31:18
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boar
Posts: 10140
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thrusters are good mate - hold the dumbells in the 'shoulder press' position , squat down , when you come back up , press the dumbells and then return to start position and go again.
you should try:
10 reps .. rest for 5 deep breaths .... x 8
- this is similar to the tabata (20 seconds full pelt , 10 seconds rest x 8) which is an excellent base for conditioning work.
step ups with dumbells are good too
try turkish getups - very tough,even with a light kettlebell
lunges are terriffic , walking ones are rockin with decent size dumbells (or holding a sandbag above your head) !!
juggling kettlebells is good, not juggling in the classic sense,just doing swings with mabie a handswap at the top of the swing or a change of grip
12.5kg dumbells or kettlebell.
20 squat and press (thruster)
20 DB press
10 Stationary lunge (each)
10 1 arm DB row (each)
10 DB Step up, per side
20 incline DB press
10 Bulgarian squat
10 renegade row (each)
20 reverse crunch (lie on back put feet over head)
20 double crunch (like a crunch but try and touch toes ,raise torso off floor)
50 jumping jacks (star jumps)
this is a good little workout
< Message edited by boar -- Apr. 26 2008 18:44:23 >
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RE: back 2 basics, - Apr. 26 2008 19:54:07
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tyrob
Posts: 1200
Joined: Jan. 18 2004
From: Wales
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thanks jwb,,how much rest between each exercise do you have,,and how many sets do you do,,please tell me its only one,,lol,,, just tryed thrusters for 10 reps one set ,,nice very nice,,just dont make any phone calls after them,lol,,,get done for a perv,,,
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RE: back 2 basics, - Apr. 26 2008 20:33:08
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boar
Posts: 10140
Joined: May 2 2004
From: Eats Soylent Green and nothing else
Status: online
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quote:
12.5kg dumbells or kettlebell
with this one ,i did it twice without resting , but once is enough to start with - but just go from set to set ,i found the sit up /crunch a bit of a pain,so if thay are a bit tough just wedge your feet under the dumbells and do basic situps/crunch
heavy kettlebell swings will really really have you honking, esp if you do them for 5 x 1 minute sets
oh, and this site : crossfit has got loads and loads of instructional vids - some good kettlebell ones.
< Message edited by boar -- Apr. 27 2008 8:24:38 >
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
MT all-round Member of the Year 2005
word.
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RE: back 2 basics, - Apr. 27 2008 19:25:58
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tyrob
Posts: 1200
Joined: Jan. 18 2004
From: Wales
Status: offline
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big thanks JWB,, will give that a go on tuesday,,
had another experimental workout today,,all sets done with 30 seconds rest,
dead lifts 50k 3x10
rows 50k 3x10
bench 50k 3x10
squats 50k 3x10
standing press 20k 3x10 was a bit light
curls 20k 3x10
lying tri ext 20k 3x10
crunches 3x10
leg raises 3x10
got me sweating
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RE: back 2 basics, - Apr. 28 2008 21:30:49
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tyrob
Posts: 1200
Joined: Jan. 18 2004
From: Wales
Status: offline
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today was rest day from weights,looking forward to tomorrow,s workout that jwb planed for me,
here,s todays food
7am whey in water,
8am 1 egg, small tin of beans,2 toast,2 slices of lean bacon,,
1pm ,bowl of frosted wheats, s/milk
5pm , 1 apple ,1 ham sany
7pm ,fish,beans, pots, 1 apple
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RE: back 2 basics, - Apr. 28 2008 21:32:37
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boar
Posts: 10140
Joined: May 2 2004
From: Eats Soylent Green and nothing else
Status: online
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good call, remember the weight is relativly light so its all out effort - timed if possible so you can try n beat it next time!!
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
MT all-round Member of the Year 2005
word.
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RE: back 2 basics, - May 3 2008 13:09:34
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tyrob
Posts: 1200
Joined: Jan. 18 2004
From: Wales
Status: offline
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been feeling like sxxt for past 4 days,not even been to work,was looking forward to trying my new workout but just not got any energy,went to doctors,got some antybios,,,good news is i lost half stone due to not wanting any food,,,,starting to feel bit better so hopefully be ok for next week,,,,
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RE: back 2 basics, - May 3 2008 16:50:15
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boar
Posts: 10140
Joined: May 2 2004
From: Eats Soylent Green and nothing else
Status: online
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quote:
good news is i lost half stone due to not wanting any food
lol, every cloud !!
rest up this weekend mate !!
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
MT all-round Member of the Year 2005
word.
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RE: back 2 basics, - May 26 2008 18:22:23
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tyrob
Posts: 1200
Joined: Jan. 18 2004
From: Wales
Status: offline
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things just not getting any better on the health front ,allways getting chest infections or pains in my joints,not trained for few weeks ,,,
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