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Old 12-17-2008, 10:18 AM   #1
Ronald Coleman
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My training log

I haven't posted on the discussion board for a while. I don't follow strict crossfit methodology, however I only do compound exercises, bodyweight, and plyometric exercises so I think it's appropriate to post here.

Week 4 of this routine
Tuesday 12/16
Full Squat 1sx5rx240lbs
DB Bench 1sx1rx70lbs failed, 1sx5rx68lbs
I should have used 69lbs
Chinese DB Rows 3sx10rx60lbs

Evening
Knuckle Push-ups 1x16, 1x8
Tabata Squat Jumps: 4 minutes

Calories: 2370
Fat: 65g
Carbs: 217g
Protein: 163g
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Old 12-17-2008, 11:16 AM   #2
Ronald Coleman
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Re: My training log

What happened to the edit function?

Revision: I don't follow the crossfit program down to a "t." However, I only do compound exercises, bodyweight, and plyometric exercises so I think it's appropriate to post on the forum.
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Old 02-24-2009, 08:01 PM   #3
Ronald Coleman
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Re: My training log

I usually post on another forum.

Tuesday 2/24
Coc#1 3 sets
Full Squat 6x2x212lbs (80%)
Strict DB Press 6x3x41lbs (80%)
BTN Lat Pulls 3x10x225lbs
Hammer Curls 3x5x25lbs

Knuckle Push-ups 10, 10, 8
Jump Squats 4x25

I just started a variation of the Extended Russian Routine today. I replaced the bench press with an OHP.
http://www.geocities.com/Colosseum/A...5/russian.html
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Old 02-25-2009, 07:11 PM   #4
Ronald Coleman
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Re: My training log

Wednesday 2/25
Ab Wheel Rollouts 3x11 or 12
Two-legged Ankle Hops (standing in place) 3x200
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Old 02-26-2009, 09:00 PM   #5
Ronald Coleman
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Re: My training log

Thursday 2/26
DL 6x3x250lbs (80%)
DB Incline Bench 1x5x50lbs
DB High Pull 2x5x71lbs, 1x5x75lbs

Two-legged Ankle Hops (standing in place) 3x200

It got to late to do Jump Squats. Didn't want to wake the other tenants.
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