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Old 01-17-2011, 02:15 PM   #41
Steve Stanfill
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Re: Becoming!!!!

9:00 this morning
  • rode bicycle from my house over summit to hospital. 14 miles. 28 miles round trip!
    reached top of summit at 9:52 this is slower than my best time but its the first ride of the season.
    spent about ten minutes at hospital reached top of summit coming back south at 10:44.
    this is an impressive time to me I really had to dig deep to get it.
    hit The Gym in Spring Creek on my way home and did this.
    incline shoulder press,10@45, 8@50, 6@55, 6@55.
    barbell military press, 10@95, 6@105, 7@115, 5@95.
    upright rows, 10@95, 8@105, 6@115, 6@115
    milk jugs/ to a forward db raise,10@15, 8@20, 6@25, 4@30.
    .
    then continued the last 7 miles home on bicycle, my legs were jello walking up my steps to front door. total W/O time 3 hrs 25 mins minus ten mins at hospital.
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Old 01-17-2011, 06:37 PM   #42
David Orr
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Re: Becoming!!!!

Animal....That is you're new name!
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Old 01-21-2011, 08:08 AM   #43
Steve Stanfill
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Re: Becoming!!!!

yesterday with Bitton at MERT bldg.
  • hit keiser sled 10 bulgarian bag thrust squat to catch, 5 pullups dummy drag.
  • 2 rounds of this.
  • then hit sled 4 more times.
  • randomly did some pullups and hit keiser through out the day prior to workout.
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Old 01-21-2011, 06:48 PM   #44
Steve Stanfill
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Re: Becoming!!!!

today in MERT bldg with mask and fire gloves.
  • with 10.5 lb hammer hit Keiser sled 6 times
  • Keiser sled back and forth x2
  • Keiser sled back and forth dummy drag.
  • Keiser sled back and forth tried some pullups only got 2. ha ha SUPER weak.
  • the Idea behind the 10.5 lb. hammer is to strengthen core and flexors in forearms, I believe if I get a more firm grip on hammer I will be able to swing faster.
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Old 01-23-2011, 05:50 PM   #45
Steve Stanfill
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Re: Becoming!!!!

Kinda a rest day. Did several sets of about 15-25 hand grippers with fire gloves on. and a few sets of reverse flexor extensions using rubber bands for resistance.
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Old 01-24-2011, 03:23 PM   #46
Steve Stanfill
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Re: Becoming!!!!

[LIST]
Rode bicycle 14 miles 7 to 7 back from gym.
chest day bodybuilding style workout
2 sets 10 ea db incline press 55#
2 sets 5 ea db incline press 75#
1 set 3 db incline press
2 sets 10 ea decline barbell press 135#
2 sets 8 ea decline barbell press 165#
1 set of 5 decline barbell press 185#
incline db press then move directly into 10 pullover to press with ez curl bar = 1 set. 5 of these all with 65# on ez curl bar and db s went 55, 45, 45, 45, 35.
finished up with about 120 reps of random light chest movements to burn out, including flat db presses decline barbell presses and standing db raises across chest.
on a side note crossfit is definitly paying off I had a new PR on my time to gymLIST].26.30 last summer I could not break 31 mins for the life of me, and this was only second ride of season!
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Old 01-24-2011, 09:38 PM   #47
David Orr
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Re: Becoming!!!!

Nice job Steve. Keep it up, back into course training in March!
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Old 01-25-2011, 05:00 PM   #48
Steve Stanfill
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Re: Becoming!!!!

rode bike 14 miles round trip to and from gym.
  • 15 squats 95#
    4 sets 8 reps 225# squats
    8 275# squats
    12 ea 135# squats 12ea 9 plate cable pulldowns, 3 rounds no rest.
    3 sets of 12 knee to elbow hanging crunches.
    3 sets of 12 weighted knee kicks on cable xover machine...done!!!
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Old 01-26-2011, 08:28 PM   #49
Steve Stanfill
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Re: Becoming!!!!

SPREAD TOO THIN!
  • warm up 12 mins backward treadmill half up to 8mph on flat half inclined to 10% @4mph.
  • 10 115# hang cleans, 10 25# weighted situps, 10 60# db rows. TIME6.20
  • goal was 4 rounds, quit after 2. I feel terrible about quitting but I just did not have it today I woke up exhausted and sore all over .
  • finished up with a small muscle group to work--- triceps.
  • weighted dips.
  • 6 @ 10#
  • 6 @ 45#
  • 6 @ 45#
  • 6 @ 25#
  • 6 body weight only
  • 3 sets 25 # french curls 10ea. Finished.
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Old 01-29-2011, 12:00 PM   #50
Steve Stanfill
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Re: Becoming!!!!

yesterday in gym with Brian
  • another chest day. all sets went 10, 10, 8, 6.
    db incline presses followed by db squats wide stance. 55#,60#, 65#, 70#.
    flat barbell press 145# 165#, 165#,175#.
    then I quit I got dizzy weak spilled some weights and I think I tore my shoulder a little during the db presses.
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Last edited by Steve Stanfill; 01-29-2011 at 12:10 PM..
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