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Old 06-30-2008, 12:53 PM   #1
Nicho Mann
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Nicho's Workout Log

I just did my first cf workout yesterday, so I figured it is time for a log.

M/19/175/5' 7

Sunday June 29th, 2008

Lynne
5 rounds of:
bench bw for max reps (175)
pull ups for max reps (haven't learned to kip yet, so I stuck with dead hang)

1: 9/7
2: 8/6
3: 7/6
4: 7/6
5: 7/5

Monday June 30th, 2008

Seven rounds for time of:
75 pound press 21 reps
back extensions 21 reps

1st round I used 75 (was too much), 2nd round I used 65 (still too much), the rest of the rounds I used 45.

No back ext. machine so I used the glute/ham instead

I scaled the reps down to 15 after the first 2 rounds. (wasn't sure what my strength was like for these types of WOD's just yet).

Time: 19:00.
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Old 07-01-2008, 01:48 PM   #2
Nicho Mann
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Re: Nicho's Workout Log

Tuesday July 1st, 2008

Artificial Limp

Back Squat (135)
Box Jump (24 in)
Row (Calories)
Box Jump
Deadlift (190) (used 185)
Box Jump
DB Thruster (35) (used 25's)
Box Jump

12-10-8 for Time: 33:04

This took me much longer than expected, but I took too much rest because I literally felt sick to my stomach. The box jumps are what killed me.
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Old 07-03-2008, 10:55 PM   #3
Nicho Mann
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Re: Nicho's Workout Log

Thursday, July 3rd 2008

Evil:
5 Rounds of: (went 4 rounds)
10 RDL
10 Hang Power Clean
10 Push Press
10 Front Squat

All using a 95 lb barbell.

I did not use a time factor on this one, but I went between exercises with as little rest as possible. This one really killed my grip, which is most of the reason why I had to set the bar down - it was evil alright.
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Old 07-06-2008, 06:36 PM   #4
Nicho Mann
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Re: Nicho's Workout Log

Sunday July 6th, 2008

Today I did an SS workout.

DB Bench
80'sx5
85'sx5
90'sx5

Felt good, probably could have gone higher.

High Bar Olympic Squat
225x5
245x5
265x3

Used to be able to get 265x5 back on SS weekly.

BB Row
135x5
155x5
165x5

All in all, it was a decent workout.
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Old 07-09-2008, 02:47 PM   #5
Nicho Mann
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Re: Nicho's Workout Log

Wednesday July 9th, 2008

I am starting something similar to Gant's Hybrid program.

Warm up on the erg
Hang Power Clean:
2x115
2x135
1x140
1x145
1x150
1x155

High Bar Back Squat:
3x225
3x245
3x265

Sprints
8x40 yards .5-1 min rest between each one.
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Old 07-10-2008, 11:58 AM   #6
Nicho Mann
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Re: Nicho's Workout Log

Thursday July 10th, 2008

5 min warm up on the erg

Push Press: Felt really weak this morning, had to use lighter weights
3x135
3x115
3x115

OverHead Squat: First time I ever did this, very difficult.

3x45
3x45
3x45

as many rounds of: 1/2 Cindy (10 min)
5 pullups (w/ a band)
10 pushups
15 squats

Got 6 rounds and 5 pullups
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Old 07-11-2008, 03:05 PM   #7
Nicho Mann
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Re: Nicho's Workout Log

Friday July 11th, 2008

Warm up on erg

Power Clean
115x2
135x1
140x1
145x1
150x1
155x1
160x1

Front Squat
3x185
3x195
3x205

Deadlift
5x260

Weighted Pull ups/Chins
4x25 lb Pull ups
2x4x25 lb Chin ups
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Old 07-15-2008, 08:41 PM   #8
Nicho Mann
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Re: Nicho's Workout Log

Tuesday July 15, 2008

Hang Power Clean: New PR
3x115
2x135
1x145
1x150
1x155
1x160
1x165
1x170


Bench Press:
5x185
5x195
4x205

Squat: attempted low bar, wasn't sure if it was positioned right on the back.
3x225
3x245
3x270

Sprints:
4x40 I stopped after 4 because like I was about to pull something in my leg.
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Old 07-16-2008, 09:14 PM   #9
Nicho Mann
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Re: Nicho's Workout Log

Wednesday July 16th, 2008

Standing Military Press:
5x125
4x125
3x125

Overhead Squat: Still working on flexibility
3x45
3x55
3x60

Did a metabolic like workout on the accelerator:
series of vertical leg presses, bench press, rows, power shrugs, and high pulls.
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Old 07-22-2008, 05:21 PM   #10
Nicho Mann
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Re: Nicho's Workout Log

Sunday July 20th, 2008

Played airsoft all day long - a lot of sprinting and iso-holds in awkward positions trying to avoid getting shot.

Monday July 21st, 2008

350 pushups:
180 regular
80 with legs elevated
90 hands elevated
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