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Old 12-29-2010, 10:09 PM   #21
David Orr
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Re: Becoming!!!!

Nice work. See you tomorrow. Do a little metcon.
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Old 12-31-2010, 12:02 AM   #22
Steve Stanfill
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Re: Becoming!!!!

today in gym with Dave.
  • warm up backwards walk 2.5 mph 15% incline jumping off after every minute to do 15 knee raises. 13 mins
  • 30 front squats 65#
  • 20 bench press 115 #
  • 30 back squats 65#
  • 20 sit ups
  • 20 pull ups.
    this was supposed to be 3 rounds but only completed 2 in 21 mins. also most of my pull ups were jump supported. I used to consider myself to be in pretty good shape, big wake up call! this crossfit/metcon stuff is no joke. Well now im on the path.
Thanks for showin up Dave.
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Old 12-31-2010, 03:47 AM   #23
Richard Macaulay
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Re: Becoming!!!!

Quote:
Originally Posted by Steve Stanfill View Post
legs and shoulders at gym today
  • warm up with backwards jog 5.5 mph 8 % incline on treadmill
    • 30 100# calf raises
    • 10 135# squats
    • 4 sets of 5 225# squats
    • 4 sets 400# leg presses
    • 4 sets of 30 fullest extension calf raises
    • 1set of 2 rep 500 # leg press
    • shoulders
    • 10 45# db military press
    • 3 sets 8 50 # db military
    • 1 set 8 60# db military
    • 2 sets of 10 ea chain cable shoulder extension 6 plates
    • 3 sets of 30 # db forward shoulder raises
Hey mate, logs looking great, very interesting programming. When (for example) you have listed work like you have above are you doig one set of each and then moving onto the next movement?

Ricky
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Old 01-03-2011, 08:32 AM   #24
Steve Stanfill
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Re: Becoming!!!!

Richard thanks for the interest in my program. Yes most of my workouts are completed in circuit form. ie. one movement to the next to complete say 4 sets of each. sometimes I revert back to bodybuilding style w/o and complete one movement sets at a time with 90 second break inbetween sets but not often anymore,I am trying to build total power output ability.
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Old 01-03-2011, 08:43 AM   #25
Steve Stanfill
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Re: Becoming!!!!

yesterday was chest day. 21 total sets then quit as per OMD s advice.
  • warm up 15 reps decline barbell bench press 135.
  • 4 sets 185# decline bench press 10 reps
  • 4 sets flat bench 10 reps 135 , 145 155 135 10 reps ea.
  • 4 sets incline db press 55 55 50 50 10 reps ea
  • 5 sets pullover to press with ez curl bar 65 90 90 90 8 reps ea
  • 4 sets close grip bench press 95 95 95 95 10 reps
today was copleted as printed for the most part, some deviation I dont remember where.
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Old 01-03-2011, 08:51 AM   #26
Steve Stanfill
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Re: Becoming!!!!

today 3 minute warm up on stairmaster.
  • 10 hang cleans 135 #
  • 20 incline situps
  • 10 wide grip cable pulldowns 7 plates
  • 10 55# incline db press
3 rounds for time 11.02 pretty happy with this should have done 9 plates on pull down and 65# db. and possibly 115 on the hang cleans, I had to break for 30 seconds or so after 5 on the second and third round.
  • .
  • .
  • DEADLIFTS!
  • 5@225
  • 2@275
  • 2@325
  • 1@345
  • 3@275
  • 5@225
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Old 01-04-2011, 09:10 AM   #27
Steve Stanfill
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Re: Becoming!!!!

  • a little metcon before work this morn
  • 4 rounds progresive each round for time.
  • 28 lunges with dumbells. 10, 15, 20, 25. pounds.
  • 10 x tra wide grip cable pull downs to below nipple line, 6, 7, 8, 9. plates
  • 10 cable resistance torso twist left/right ea. 4, 5, 6, 7. plates on cable crossover machine.
  • 10 bent over dumbell rows. 50, 60, 70, 80. lb left/right ea.
  • 17.40 minutes not too shabby if i do say so myself.
got into some cable rows 10 @7 plates 10 at 9 and realised i was late for my carpool hauled A to town to catch the guys.
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Last edited by Steve Stanfill; 01-04-2011 at 09:13 AM..
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Old 01-04-2011, 11:05 PM   #28
David Orr
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Re: Becoming!!!!

Posting some nice workouts, Steve. Keep up the good work! Teaching at the ART tomorrow.
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Old 01-05-2011, 11:33 AM   #29
Steve Stanfill
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Re: Becoming!!!!

Today was ''Nancy'' day. as in I was Nancy boy and did not get out of bed to go work out. J/K I needed a break today anyways.
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Old 01-06-2011, 08:52 AM   #30
Steve Stanfill
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Re: Becoming!!!!

  • Warm up backward jog on 10% incline 4 minutes 4.5 mph.
  • 10,9,8,7,6,5,4,3,2,1.
  • 175# squats
  • 75# standing curls ez curl bar
  • 25# weighted dips
  • knee ups
  • my stop watch malfunctioned but educated guess 28 / 32 minutes.
I seriously underestimated this workout. after 10,9,and 8 i dropped the weight for the dips and completed body weight only. I think I could raise curl weight to 95. wow just did math and thats 220 reps in 30 mins need to speed that up!
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