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Old 09-27-2010, 01:59 PM   #41
Ted Apollo
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Re: thegetinshapedude's wod log

9/27 -
10am
strength (press/dead/squat/pullups)

push press - 1x3, 3x3 (#95,#145,#145,#145*) *5reps
Deadlifts - 4x1 (#135,#205,#275,#335)
box squats - 2x2, 8x2 (#135,#185,#225)
pull ups - 2x3, 3x3 (bw-160,bw-130,bw-100,bw-100,*bw-100) *4 reps

situps - 3 x 10


metcon
3 rounds for time:

12/9/6 box jumps 24"
6 thrusters #95

time = 2:37




midworkout weight = #290 (gym scale)
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Old 09-27-2010, 05:34 PM   #42
Ted Apollo
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Re: thegetinshapedude's wod log

9/27 - (cont.)
5pm
run: "ladder"

(:10on/:10off, :20on/:10off, :30on/:10off, :40on/:10off, :50on/:10off, 1:00on/:10off, :50on/:10off, :40on/:10off, :30on/:10off, :20on/:10off, :10on/:10off)

distance = 3/4 mile (est.)



legs felt really good today. hit the cardio hard
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Old 09-28-2010, 12:08 PM   #43
Ted Apollo
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Re: thegetinshapedude's wod log

9/28 -
11am
bike "TT"

4.5 miles (vv)

my time = 16:53pr




today felt really good. pushed hard the whole way, back didn't hurt, & i pr'd!
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Old 09-29-2010, 11:45 AM   #44
Ted Apollo
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Re: thegetinshapedude's wod log

9/29 -
9am
strength (squat/incline)

ME squat - 2x5, 1x3, 3x3 (#135, #225, #325,#345,#345,#345)
DE incline - 1x3, 10x2 (#95,#135)


rowing
2 x 500m
times = 1:53, 1:50



level 1 fitness goal: 10 push ups
level 1 fitness goal: 30 situps



on the first row i kept to much in the tank & didn't use my kick until it was too late. and on the second my body was completely spent. i need to dedicate a workout just to my 500m & 2k row on an off day.
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Last edited by Ted Apollo; 09-29-2010 at 11:47 AM..
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Old 09-30-2010, 02:18 PM   #45
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Re: thegetinshapedude's wod log

9/30 -
11am
bike "TT"

6.0 miles (vv)

my time = 25:20



back tightened up again about half way thru
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Old 10-01-2010, 12:47 PM   #46
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Re: thegetinshapedude's wod log

8/1 -
11am
strength (bench/OHS/cleans)

bench - 3x5 (#95,#135,#185)
overhead squats - 3x5 (#95,#135,#155)
hang power cleans - 5x1 (#95,#135,#205*,#135,#185) *failure



run: "minute ladder"


(1:00on/1:00off,1:00on/:50of,1:00on/:40off,1:00on/:30off,1:00on/:20off,1:00on/:10off,1:00on/:20off,1:00on/:30off,1:00on/:40off,1:00on/:50off,1:00on...)

avg. pace = 16:00 mile
avg. speed = 3.74
distance = 1.05 miles


legs felt really good on the run!




today +2 burpups - 2 total
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Last edited by Ted Apollo; 10-01-2010 at 12:49 PM..
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Old 10-02-2010, 11:32 AM   #47
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Re: thegetinshapedude's wod log

today was more of a deloading day so i decided to try to accomplish a bunch of level 1 fitness goals.


level 1 fitness goal: 50 bw squats
level 1 fitness goal: 1.5 pood KB swings
level 1 fitness goal: 400m run (1:33)
level 1 fitness goal: military press #155
level 1 fitness goal: deadlift #335
level 1 fitness goal: 10 knees to chest
level 1 fitness goal: 25 wall balls
level 1 fitness goal: vertical jump 16.5"





today +4 burpups - 6 total
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Old 10-03-2010, 05:31 PM   #48
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Re: thegetinshapedude's wod log

Rest Day


today +6 burpups - 12 total
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Old 10-04-2010, 11:16 AM   #49
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Re: thegetinshapedude's wod log

New Hybrid Program

8/4 -
9am
strength (incline/squat)

ME incline - 1x5,3x5 (#95,#125,#145,#165)
DE box squat (12" box) - 1x2,8x2 (#95,#135)

situps - 3x12



run: 'tabata'
8 rounds of :20 on/ :10 off

distance = .38miles (gps)





today +8 burpups - 20 total
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Last edited by Ted Apollo; 10-04-2010 at 11:25 AM..
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Old 10-05-2010, 04:12 PM   #50
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Re: thegetinshapedude's wod log

8/5 -
9am
strength (dead/pullup)

deadlift - warmup, 3x5 (#195, #225, #255*) *7reps
pullups - warmup, 3x5 (bw-180,bw-150,bw-120*) *1rep - machine was broke


rowing
500m
times = 1:50



3pm
run: 'intervals'
2 x 800m,400m,200m (1.75 miles total)

times: 4:37,2:49,1:03/5:51,2:55,0:59





today +10 burpups - 30 total
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Last edited by Ted Apollo; 10-05-2010 at 04:17 PM..
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