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Kyle Borowsky 04-23-2010 11:56 AM

doing a WOD as a warm up for weight lifting
Yesterday I did an insane workout using a wod as a warm up for my weight lifting...

5 pull-ups
10 squats
10 elevated push-ups
10 sit-ups
for 20 rounds

aftwards I did close grib bench press (which sucked badly)
3 minute plank
shin and elbow strikes against a concrete pillar
leg press

feeling pumped as I broke two personal records in this workout. Most pull-ups I've done ever and longest held planlk during a workout. I'm gonna try doing running with Angie sometime as I need to run a whole lot more than I do now

Kyle Borowsky 07-26-2011 07:51 PM

I haven't kept regular updates on here but quite recently I have had two more new records in seprate weight lifting sessions.

1. bench press. previously I have never been so good at bench press and still have lot's of room for improvement. was on my 4th set and put up 155lbs 6 times which is 10lbs over my actually body weight

2. previously my record for leg press was 6 45lbs plates. this time I got up to a total of 8 45 lbs plates which is a total of 360 lbs

Kyle Borowsky 08-08-2011 05:15 PM

Re: doing a WOD as a warm up for weight lifting
new reccord for bench press today I got 160lbs 6 times up before needing help.

also two new lifts I haven't done before

1. seated flys
2.back flys

Kyle Borowsky 08-18-2011 09:34 PM

Re: doing a WOD as a warm up for weight lifting
15 Aug. 2011
this past Monday I did a chest and back workout. I was doing some back rows and reach a new record for them which was a 70 lbs dumbbell. :super: definitely going to invest in some lifting straps though as it felt like I was going to drop the weight the whole time

Kyle Borowsky 08-24-2011 06:30 PM

Re: doing a WOD as a warm up for weight lifting
new weight for lateral pull-downs: 120lbs on my 4th set of 10

new reccord for bicep curls
40 lbs with dumbells
60 lbs with barbell

Kyle Borowsky 08-29-2011 08:30 PM

Re: doing a WOD as a warm up for weight lifting

shoulders and back

on smith machine
shoulder press: 4 x 10 @ 95 lbs
Bent over rows: 4 x 10 @ 95 for 3 sets then 110 for last one (new record)
shoulder shrugs: 4 x 8 95 for 2 sets then 110 for last 2

wide arm lateral pull-downs
4 x 6 @ 85 lbs

back cable crossovers
4 x 8 @ 35 lbs for 2, 50 lbs on 3rd, then burnouts from 50lbs down to 20lbs on last set

Kyle Borowsky 09-07-2011 06:41 PM

Re: doing a WOD as a warm up for weight lifting
well do to long days at work recently I haven't been lifting in the For my morning workout though...

4 800 m sprints (my fastest time being 3:30)
4 400 m sprints (my fastest time being 1:25)
1 200 m sprint (my time being 30 sec)

afterwards: 10 sets of 12 of push-ups and sit-ups alternating in about 7 min. not sure exactly my time since we were going by the overall time of our team which was 10:28

Kyle Borowsky 09-09-2011 05:28 PM

Re: doing a WOD as a warm up for weight lifting
on thursday sept. 8, 2011

went on 2.5 mile ruck
in my ruck was 60 lbs
with our squad (6 persons) we had a stretcher with one of us in it. along vvarious routes of the ruck we swapped out for a total of 3 swaps. while the person was in the stretcher someone else also had to carry their ruck in addition to their own while the others carried the stretcher. everyone's ruck was at least 50 lbs up to almost 70 lbs. 1st squad came in 1st, followed by weapons, then 2nd squad, then 3rd squad was last.

I don't suggest doing this ever. The only part about this that I enjoyed was winning :pepper: and then it being over. :)

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