Ken M's log

Ken Mindoro · 07-03-2007, 12:36 PM

Time for some public accountability. I've been doing CF x 3 weeks now.

Today's workout
CFWU x 3, 15PU first set, 10PU after that
burgener WU

Back squat
45x10
135x5
185x3
225x3
230x2

OHS
45x5
95x3 (first time trying more than just the bar, core was VERY shaky)

Time for more pvc work.

PR:
15 sec L-sit (4 sec 3 wk ago)
15 strict dead-hang PU (started at 8 3 wk ago)

Ken Mindoro · 07-05-2007, 08:56 AM

7/4
CFWU x3 subbed supermans as I was at home
tried for max PU, PR 17 strict dead-hangs!

7/5
pressed for time and still nursing calluses from yest
CFWU x2
run on TM x 5 minutes
5 rounds
5 strict PU
7 Push Jerk 1st set 115#, following sets all 95#

Ken Mindoro · 07-12-2007, 08:34 AM

7/7
CFWU
worked double unders, can now do one every third jump pretty consistently
played tennis for 2 hours

7/9
Cindy, 8 rounds in 10 minutes
subbed towel PU on the crossover cable machine to work my grip. During round 8, I brained myself on the PU bar attached to the crossover cable machine. Saw stars but finished all 5 reps. Finished the round but then developed a serious bout of nausea/lightheadedness so I stopped just in case it was the head trauma.

7/10
CFWUx3
helping a friend get started on CF and spent time working form on a bunch of exercises. I tried 10-second squats with him to slow things down (he was using alot of arm momentum and not leg power). Squats were 10 sec down, 10 sec hold at the bottom, 10 sec up. Lots of fun and alot harder than it sounds, especially when you do them for reps.

7/11
CFWUx3
4 rounds:
10 PU
20 steps walking lunge with 20# medicine ball overhead

Ken Mindoro · 07-12-2007, 08:42 AM

Stats
31/M/176#/14%BF

All measurements via 7-site skinfold using Jackson-Pollock equation

timeline:
3/14/07
180# 21.3%BF

4/4
176# 19.3%BF

5/22
174.5# 15.6%BF

6/6
174.5# 14.5%BF

7/12
176# 14%BF

Ken Mindoro · 07-16-2007, 02:35 PM

7/14
CFWU/worked double unders

7/15
CFWUx3, PR 18 dead hang pull-ups!
Scaled Diane
15-12-9
deadlift 155#
standing shoulder press 30#
will go heavier next time on shoulder press

Ken Mindoro · 07-17-2007, 08:48 AM

7/16
did some skills work (getting someone else started on CF)

7/17
CFWUx3, only 1 set of 10 pull-ups
then max singles on dead hang pullups
20x1, 30x1, 40x1, 50x1, 60x1, 70x1, 80x1 no rest
85x1, 90x1, 95x1f, 95x1, 100x1f, 100x1f
the last 2 got my mouth to the bar, so close yet so far

Ken Mindoro · 07-18-2007, 03:16 PM

30kb swings for warmup

then 3 rounds of:
30 abmat situps
25 mb cleans
20 24" box jump
15 kb sdhp

ran out of time for 4th round

Ken Mindoro · 07-31-2007, 02:15 PM

Took a few days off so that I could:

7/21-22
Hiked Bryce Canyon and Zion National parks
13 miles spread out over 2 days.

7/24
WU: KB swing/abmat situp
FGB style: jump rope/box jump/row/sdhp

7/25
?I forgot what I did, should write down my workouts sooner next time. :-(

7/27
CFWU
DL 5x5/50# weighted pull-up

7/28-30
I'm sick and laying off anything intense. Doing some skill work, working the Lsit, OHS and HSPU. I found a new exercise to do in the house:
1 leg jump up the stairs, alternating legs each time I go up. (i.e. first time up the stairs use L leg only, then use R leg only the next time I climb the stairs)

Ken Mindoro · 08-01-2007, 08:04 AM

7/31
WU: abmat situp/ohs
2 rounds of:
150 jr (still suck at double unders)
25 KB FS
25 push press (cf class only had 10#db)
15 burpees

burpees was what actually really killed me, everything else was pretty easy, showed up to class late as usual, only did 2 rounds instead of 3

Ken Mindoro · 08-02-2007, 09:28 AM

8/1
CFWU

then did:
5 weighted PU (25#)
10 squats
10 pushups
I didn't count rounds but I did 30 minutes straight with very minimal rest. I had to switch to 10 body rows on the smith machine because since there was only 1 pullup bar in the whole gym, I didn' want to hog it for the full 30 minutes.

8/2
non-affiliate CF class at the gym
WU:
2 rounds
25 squat
10 burpees

3 rounds:
30 SDHP with 12kg kettlebell
30 power cleans 20# dumbbell
30 box jumps
200 jump rope
5 burpees (yea burpees! ugh!)

07-03-2007, 12:36 PM	#1
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	Time for some public accountability. I've been doing CF x 3 weeks now. Today's workout CFWU x 3, 15PU first set, 10PU after that burgener WU Back squat 45x10 135x5 185x3 225x3 230x2 OHS 45x5 95x3 (first time trying more than just the bar, core was VERY shaky) Time for more pvc work. PR: 15 sec L-sit (4 sec 3 wk ago) 15 strict dead-hang PU (started at 8 3 wk ago)

07-05-2007, 08:56 AM	#2
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	7/4 CFWU x3 subbed supermans as I was at home tried for max PU, PR 17 strict dead-hangs! 7/5 pressed for time and still nursing calluses from yest CFWU x2 run on TM x 5 minutes 5 rounds 5 strict PU 7 Push Jerk 1st set 115#, following sets all 95#

07-12-2007, 08:34 AM	#3
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	7/7 CFWU worked double unders, can now do one every third jump pretty consistently played tennis for 2 hours 7/9 Cindy, 8 rounds in 10 minutes subbed towel PU on the crossover cable machine to work my grip. During round 8, I brained myself on the PU bar attached to the crossover cable machine. Saw stars but finished all 5 reps. Finished the round but then developed a serious bout of nausea/lightheadedness so I stopped just in case it was the head trauma. 7/10 CFWUx3 helping a friend get started on CF and spent time working form on a bunch of exercises. I tried 10-second squats with him to slow things down (he was using alot of arm momentum and not leg power). Squats were 10 sec down, 10 sec hold at the bottom, 10 sec up. Lots of fun and alot harder than it sounds, especially when you do them for reps. 7/11 CFWUx3 4 rounds: 10 PU 20 steps walking lunge with 20# medicine ball overhead

07-12-2007, 08:42 AM	#4
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	Stats 31/M/176#/14%BF All measurements via 7-site skinfold using Jackson-Pollock equation timeline: 3/14/07 180# 21.3%BF 4/4 176# 19.3%BF 5/22 174.5# 15.6%BF 6/6 174.5# 14.5%BF 7/12 176# 14%BF

07-16-2007, 02:35 PM	#5
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	7/14 CFWU/worked double unders 7/15 CFWUx3, PR 18 dead hang pull-ups! Scaled Diane 15-12-9 deadlift 155# standing shoulder press 30# will go heavier next time on shoulder press

07-17-2007, 08:48 AM	#6
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	7/16 did some skills work (getting someone else started on CF) 7/17 CFWUx3, only 1 set of 10 pull-ups then max singles on dead hang pullups 20x1, 30x1, 40x1, 50x1, 60x1, 70x1, 80x1 no rest 85x1, 90x1, 95x1f, 95x1, 100x1f, 100x1f the last 2 got my mouth to the bar, so close yet so far

07-18-2007, 03:16 PM	#7
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	30kb swings for warmup then 3 rounds of: 30 abmat situps 25 mb cleans 20 24" box jump 15 kb sdhp ran out of time for 4th round

07-31-2007, 02:15 PM	#8
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	Took a few days off so that I could: 7/21-22 Hiked Bryce Canyon and Zion National parks 13 miles spread out over 2 days. 7/24 WU: KB swing/abmat situp FGB style: jump rope/box jump/row/sdhp 7/25 ?I forgot what I did, should write down my workouts sooner next time. :-( 7/27 CFWU DL 5x5/50# weighted pull-up 7/28-30 I'm sick and laying off anything intense. Doing some skill work, working the Lsit, OHS and HSPU. I found a new exercise to do in the house: 1 leg jump up the stairs, alternating legs each time I go up. (i.e. first time up the stairs use L leg only, then use R leg only the next time I climb the stairs)

08-01-2007, 08:04 AM	#9
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	7/31 WU: abmat situp/ohs 2 rounds of: 150 jr (still suck at double unders) 25 KB FS 25 push press (cf class only had 10#db) 15 burpees burpees was what actually really killed me, everything else was pretty easy, showed up to class late as usual, only did 2 rounds instead of 3

08-02-2007, 09:28 AM	#10
Ken Mindoro Member Profile: Join Date: Jun 2007 Location: Loma Linda CA Posts: 150	8/1 CFWU then did: 5 weighted PU (25#) 10 squats 10 pushups I didn't count rounds but I did 30 minutes straight with very minimal rest. I had to switch to 10 body rows on the smith machine because since there was only 1 pullup bar in the whole gym, I didn' want to hog it for the full 30 minutes. 8/2 non-affiliate CF class at the gym WU: 2 rounds 25 squat 10 burpees 3 rounds: 30 SDHP with 12kg kettlebell 30 power cleans 20# dumbbell 30 box jumps 200 jump rope 5 burpees (yea burpees! ugh!)