Corey
Well-Known Fanatic
My background, I started lifting weights when I was in my late teens and early twenties and went to the gym off and on all through the years. A couple years ago in 2009 I set a goal to bench 300 one time. Since January of 2010 I have gone to the gym every week sometimes with more intensity than other times. My original goal was to get stronger so I always looked at what excercises I could do to move the most amount of weight when working a particular body part.
Recently shooting precision rifle and doing the January run n gun I have tried to increase my cardio and strengthen my core to aid in ackward shooting positions. The thought of being in better physical condition led me to trying different workouts the local YMCA provides.
As of January the local YMCA started Boot camp which I would loosely compare to Cross fit without the heavy weights.
Example todays workout was
100 situps
90 lunges (each lunge counted as one)
80 leg lifts
70 Mountain Climbers
60 russian twists
50 push ups
This took me 13:25 minutes
another day was
100 jumping jacks (we had to do a front motion as well as the traditional side motion, this was equivalant to 200)
75 air squats
50 pushups
25 Burpees
both of these were a set amount of reps sometimes the workout will be how many sets can you do in 15-18 minutes, or Tabata where you work for 20 seconds rest for 10 seconds do 8 sets. Tabata consists of 4-5 different excercises and you only count the lowest amout of reps you did for each excercise so if you do 15 pushups for 6 sets 12 on set 6 and 8 on the last set then you can only count 8.
These boot camp classes are always something different, the common thread is running, situps, squats and lunges. There are some competitive women in there that are in very good shape, and sometimes I can pull ahead, sometimes tie or occasionally come in second or third to them. After some of these classes I have been extremely sore over the next couple of days. Recently l tried the body pump class I always thought it was a Chick workout, it has a bar with plastic concrete weights, the most weight you can put on it is maybe 60 lbs. This class is an hour long and I got my butt handed to me on Tuesday, first mistake was warming up with 60 lbs. I honestly thought 60 lbs was nothing. Those hands on the clock started moving real slow. Towards the end I had lots of pauses I didn't have anything left to give.
Today I went back and started with 40lbs on the bar and never changed the weight, I did good today, there were several other guys in there for the first time one started with weight similar to what I had it made me feel good because towards the end he was done.
My point in all this is there is much more out there than traditional weights and treadmill. I love traditional weights for the record and have always changed and modified my workouts periodically. I have always heard of plateaus but as of today I feel it is import to step out of your normal routine and try some kind of group workout if your schedule permits. Peer pressure helps you to keep trucking long after your mind says im done.
Since January I have dropped from 220 to 212, I am 5'10 with just a little bit of belly fat
I always wanted to go to bigger crossfit club but my schedule just don't allow it at this point.
My personal best are
405 on flat bench elbows going to 90 bar was a few inches off my chest
10 of 335 on incline after pyramiding up
set of 19 alternating dumbell bench press with 100 lb dumb bells.
10 of 295 closegrip bench press (triceps)
34 close grip pullups (both pullups are controlled straight up, straight down not the swinging crossfit ones) i cranked out 28 yesterday first set
31 wide grip pullups (i have not done these in a while I had some tennis elbow from lifting and shooting so I moved to close grip)
I seldom try to max out I just move up accordingly were I should be able to do at least 5-10 reps.
These are just my ramblings
Later,
Corey
Recently shooting precision rifle and doing the January run n gun I have tried to increase my cardio and strengthen my core to aid in ackward shooting positions. The thought of being in better physical condition led me to trying different workouts the local YMCA provides.
As of January the local YMCA started Boot camp which I would loosely compare to Cross fit without the heavy weights.
Example todays workout was
100 situps
90 lunges (each lunge counted as one)
80 leg lifts
70 Mountain Climbers
60 russian twists
50 push ups
This took me 13:25 minutes
another day was
100 jumping jacks (we had to do a front motion as well as the traditional side motion, this was equivalant to 200)
75 air squats
50 pushups
25 Burpees
both of these were a set amount of reps sometimes the workout will be how many sets can you do in 15-18 minutes, or Tabata where you work for 20 seconds rest for 10 seconds do 8 sets. Tabata consists of 4-5 different excercises and you only count the lowest amout of reps you did for each excercise so if you do 15 pushups for 6 sets 12 on set 6 and 8 on the last set then you can only count 8.
These boot camp classes are always something different, the common thread is running, situps, squats and lunges. There are some competitive women in there that are in very good shape, and sometimes I can pull ahead, sometimes tie or occasionally come in second or third to them. After some of these classes I have been extremely sore over the next couple of days. Recently l tried the body pump class I always thought it was a Chick workout, it has a bar with plastic concrete weights, the most weight you can put on it is maybe 60 lbs. This class is an hour long and I got my butt handed to me on Tuesday, first mistake was warming up with 60 lbs. I honestly thought 60 lbs was nothing. Those hands on the clock started moving real slow. Towards the end I had lots of pauses I didn't have anything left to give.
Today I went back and started with 40lbs on the bar and never changed the weight, I did good today, there were several other guys in there for the first time one started with weight similar to what I had it made me feel good because towards the end he was done.
My point in all this is there is much more out there than traditional weights and treadmill. I love traditional weights for the record and have always changed and modified my workouts periodically. I have always heard of plateaus but as of today I feel it is import to step out of your normal routine and try some kind of group workout if your schedule permits. Peer pressure helps you to keep trucking long after your mind says im done.
Since January I have dropped from 220 to 212, I am 5'10 with just a little bit of belly fat
I always wanted to go to bigger crossfit club but my schedule just don't allow it at this point.
My personal best are
405 on flat bench elbows going to 90 bar was a few inches off my chest
10 of 335 on incline after pyramiding up
set of 19 alternating dumbell bench press with 100 lb dumb bells.
10 of 295 closegrip bench press (triceps)
34 close grip pullups (both pullups are controlled straight up, straight down not the swinging crossfit ones) i cranked out 28 yesterday first set
31 wide grip pullups (i have not done these in a while I had some tennis elbow from lifting and shooting so I moved to close grip)
I seldom try to max out I just move up accordingly were I should be able to do at least 5-10 reps.
These are just my ramblings
Later,
Corey
