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Old 05-25-2008, 06:10 AM   #1
Don King
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DK's Log

Been slacking a little bit lately so I did two HWOD's yesterday.

Morning...
Mason 21

Row 500m
21, 18 and 15 reps of:
95# Barbell shoulder press
Ring pushups
95# Barbell high-pulls(non SD)
Ring dips(assisted w/ feet on a 20" box)

Time: 27:18

Afternoon...
HWOD

For Time:
30 x BW bench press(195#)
100 x RC situps
Run approx. 2 miles
30 x BW bench press(195#)
100 x RC situps

Time: 39:47

Notes: Felt like crap during the running part, but what's new...running sucks.
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Old 05-25-2008, 02:50 PM   #2
Don King
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Re: DK's Log

As Many Rounds in 20 min Of:
10 x 65# Snatch
10 x Ring Dips
10 x Dumbbell Pushups

5 Rounds + 5 S

Last time doing this was on 8/25/07 when I had 4 Rounds + 6 S.
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Old 05-27-2008, 07:30 PM   #3
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Re: DK's Log

Run 2.75 miles 29:52

Felt really winded running today due to my asthma and needed to stop and walk a few times...asthma sucks. I'm still planning on doing the Nashville July 4th 5k/10k run.

Bench Press 1-1-1-1-1-1-1
WU 10 x 135#
1 x 205#
1 x 215#
1 x 225#
1 x 235#
1 x 245#
1 x 235#
1 x 235#
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Old 05-29-2008, 08:11 PM   #4
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Re: DK's Log

Shoulder Press 3-3-3-3-3 reps

WU 10 x 65#

3 x 115#
3 x 125#
3 x 135#
2 x 145#(F on 3rd rep)
3 x 135#
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Old 06-03-2008, 04:17 PM   #5
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Re: DK's Log

St. George Island Vacation WOD

100 x push-ups
Run for 30 min
100 x push-ups

Time: 39:31

Ok, I'm an idiot...running in the mid-day Florida sun is not the best idea I've ever had. About 20 min into the running part of this I was pretty close to passing out. After the initial 20 min run I did an interval of one minute walk/one minute run to keep my core temperature down. Needless to say, I didn't do the final 100 push-ups and hit the pool instead.
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Old 06-11-2008, 07:56 PM   #6
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Re: DK's Log

Workouts have been light lately due to sore knees from running and tennis elbow in the right arm

Gym Workout
BP
10 x 235#
3 x 185#
3 x 205#
2 x 215#
2 x 225#
1 x 235#
1 x 245(10# off PR)

Fixed Bar Dips
10 x BW
8 x BW+10#
6 x BW+15#
5 x BW+20#
5 x BW+25#
3 x BW+30#
2 x BW+35#
1 x BW+40#
1 x BW+45#

3 Rounds For Time:
21, 18 and 15 reps of
Thrusters w/ 35# dumbbells(knees felt good)
55# Dumbbell Swings
50 x Incline Situps
Time:15:47

5 x Pullups - I was actually able to do pullups for the first time in 18 months without pain from medial epicondylitis. I really hope I've completely healed my elbows and I can start participating in pullup WODs. I will build up my pullup numbers VERY slowly.

Then did some isolated stuff(I don't want to hear it); cable tricep extensions, dumbbell bicep curls and cable high-pulls.
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Old 06-20-2008, 07:54 PM   #7
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Re: DK's Log

OHS
10 x 45#
10 x 55#
8 x75#
8 x 85#
6 x 95#
5 x 105#
4 x 115# F on #4
3 x 125#

Notes: Going easy on the knees

6/17 WOD
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Time: 28:29

Notes: Crap, I should have known that whenever a WOD comes up that looks easy...watch out. The SPs really slowed me down on this and I would been better off scaling the SP weight. The trick is to find a happy medium between weight and intensity.
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Old 06-21-2008, 02:28 PM   #8
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Re: DK's Log

3 Rounds For Time:
Row 500m
50 squats w/ 12# bar
50 pushups
50 incline situps

Time:26:18

This was performed at the WCISC so I lost a little time transitioning to/from the rowing machine. The rower is some kind a water rower and it seemed as though the same effort on a C2 for 500m that would yield a time of 2:00 minutes was about 2:25 on this rower.
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Old 06-22-2008, 01:21 PM   #9
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Re: DK's Log

3 Rounds For Time:
21,18 and 15 reps of
Thrusters w/ 30# dumbbells
Fixed-bar dips
Stationary lunges w/ 30# dumbbells(42, 36 and 30 reps total)

Time: 16:08
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Old 06-24-2008, 05:56 PM   #10
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Re: DK's Log

WCISC Workout

3 Rounds Of:
50 x hanging knee raises
6, 5, 4 reps strict pullups...inside of my elbows were a little tender so I'll back off the pullups for a week. Still psyched I can actually do them again!

Bench Press w/ Dumbbells
10 x 40#
8 x 45#
6 x 50#
4 x 55#
4 x 60#
4 x 65#
4 x 70#
4 x 72#

Fixed Bar Dips
10 x BW
8 x BW + 15#
6 x BW + 20#
4 x BW + 25#
4 x BW + 30#
4 x BW + 35#
4 x BW + 40#
4 x BW + 45#
4 x BW + 50#

3 Rounds of Modified Bear Complex(forgot about the front squat)
95#
95#
95#...had to fight for the only oly bar to do this

Swimming(25 yard laps)
500y freestyle warmup
20 x 25y butterfly + 25y easy swim on 1:30 interval
Got bored after round 15 and wanted to get done so the last 5 were on 1:15 intervals...first time swimming in six months so I felt like a freakin' rock.
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