johnny chimpo
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| posted on 22/1/13 at 10:30 AM |
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Just looking at your seated row reps..... I must be a weakling, im only managing 25kg x10 (3 sets) lol.
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fesycresy
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| posted on 22/1/13 at 12:08 PM |
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This post has been on my mind. Had a play around boxing with my daughter (age 16) on the weekend, I'm 41.
OK she's not your average girl, well versed in mixed martial arts training 3/4 days a week and mega fit.
I thought I was going to have a heart attack, I'm the wrong side of 20 stone, I need to get fit 
We've a Concept rower, any good links or routines?
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The sooner you fall behind, the more time you'll have to catch up.
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daniel mason
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| posted on 22/1/13 at 07:02 PM |
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ive done a fair bit of boxing and found it tough,but id recommend compound exercises with weights if you feel upto it. building muscle is a very good
aid to losing bodyfat.
try several reps at a light weight to get used to the moves. then build up. things i would try first are;
1;squat. this will strengthen your legs,lower back and core massively.
2;thrusters. this is a squat with the bar on your front delts under your chin but when you get to the top of the squat,do a shoulder press. theses are
a killer and are a staple exercise when doing crossfit.
3,for fitness id recommend burpees. im sure your daughter will be familiar with these iff doing mma or boxing, one of the crossfit exercises is total
number of burpees in 7 minutes. its really tough
id take a look at the crossfit site and scale the wokouts down in weight or reps if too tough. most you can do at home and are really good!
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daniel mason
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| posted on 22/1/13 at 09:33 PM |
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10 MINS RANDOM HILL RUN
10 MINS STRETCHING
WENDLER 5-3-1 BENCH PRESS
60KG X 10 WARMUP
85KG X 5 REPS
95KG X 3 REPS
105KG X 3 REPS (faliuire)
60KG X 18 REPS WARMDOWN (faliure)
INCLINE DUMBBELL PRESS
30KG BELLS X 8 REPS
24KG BELLS X 10 REPS
SEATED MACHINE CHEST PRESS
59KG X 10 REPS
59KG X 10 REPS
CROSSFIT 'FIGHT GONE BAD' MODIFIED TO 4 MINUTE ROUNDS WITH NO ROW ON MINUTE 5.
3 ROUNDS OF,
10KG SQUAT TO OVERHEAD PRESS
30KG SUMO DEADLIFT HIGH PULL (SDHP)
20" BOX JUMPS
30KG PUSH PRESS
EACH EXERCISE FOR 1 MINUTE MAKING A 4 MINUTE ROUND WITH 1 MINUTE REST BETWEEN EACH 4 MINUTE ROUND TAKING A TOTAL OF 14 MINUTES. AS MANY REPS AS
POSSIBLE EACH ROUND.
ROUND 1 X 73 REPS
ROUND 2 X 66 REPS
ROUND 3 X 63 REPS
2 MINUTE WALK WARMDOWN. TIRED! 
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daniel mason
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| posted on 23/1/13 at 08:49 PM |
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10 MINS RANDOM HILL RUN WARMUP @9.7KPH
5 MINS STRETCHING
WENDLER 5-3-1 SHOULDER PRESS
20KG X 12 REPS WARMUP
40KG X 6 REPS WARMUP
50KG X 5 REPS
55KG X 3 REPS
60KG X 6 REPS (faliure)
30KG X 16 REPS (faliure warmdown)
SHRUGS
70KG X 12 REPS
75KG X 10 REPS
80KG X 10 REPS
SIDE RAISES
10KG X 10 REPS
10KG X 10 REPS
FRONT RAISES
10KG X 10 REPS (EACH ARM)
10KG X 10 REPS (EACH ARM)
3 SETS 15 REPS BACK EXTENSIONS
2 X 5 SECOND L-SITS
6X TOES TO BAR
[Edited on 25/1/13 by daniel mason]
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daniel mason
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| posted on 25/1/13 at 07:14 AM |
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1k run warmup at 10.7 kph
5 mins stretching
WENDLER 5-3-1 FRONT SQUAT
20KG OVERHEAD SQUAT X 8 REPS WARMUP
20KG FRONT SQUAT X 6 REPS WARMUP
50KG X 5 REPS
55KG X 3 REPS
60KG X 65 REPS
SEATEG LEG PRESS
10 REPS (cant remember weight)
8 REPS HEAVY
8 REPS HEAVY
(need to check on weights used as its a stack an i forgot to write it down)
30 KG X 8 REPS OVERHEAD SQUAT
8 X 14KG DUMBBELL SQUAT SNATCH LEFT ARM
8 X 14KG DUMBBELL SQUAT SNATCH RIGHT ARM
8 X 14KG DUMBBELL SQUAT SNATCH LEFT ARM
8 X 14KG DUMBBELL SQUAT SNATCH RIGHT ARM
20 X BACK EXTENSIONS
3 SETS HANGING L-SITS
8 X TOE TO BAR
6 X KNEE TO ELBOW
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daniel mason
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| posted on 25/1/13 at 08:04 PM |
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500M RUN AT 11.5 KPH WARMUP (didnt want to do too much as heavy deads coming)
5 MINS STRETCTHIN
WENDLER 5-3-1 DEADLIFT. BACK WORK. LAST HEAVY WORKOUT BEFORE NEXT WEEKS DELOAD,CARDIO AND CROSSFIT WEEK.
DEADLIFT;
50KG X 10 REPS WARMUP
100KG X 5 REPS
110KG X 3 REPS
120KG X 6 REPS (faliure)
50kg x 10 REPS WARMDOWN
DUMBBELL SINGLE ARM BENT OVER ROWS;
2 SETS 10 REPS EACH ARM
HANG CLEANS
50KG X 6 REPS
50KG X 6 REPS
50KG X 6 REPS
SEATED ROWS;
60KG X 12 REPS
60KG X 12 REPS
JUMPING PULLUPS
3 X SETS 15 REPS
8 X TOES TO BAR
6 X KNEES TO ELBOWS
8 X TOES TO BAR
6 X KNEE TO ELBOW
2K ROW ON CONCEPT 2 LEVEL 8. IN 8 MINS 53S
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daniel mason
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| posted on 28/1/13 at 10:50 PM |
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fast ish 1k run in 4.44 mins
5 mins stretching
CROSSFIT LYNNE from 13/01/13 (on crossfot site)
is bodyweight bench press (so 80kg for me) and pullups. 5 sets of each with no real time limit. maximum reps per set!
BENCH @80KG 8 reps, 7 reps,7 reps,6 reps,7reps
PULLUP 9 REPS, 8 REPS,6REPS,7 REPS,7 REPS
CROSSFIT (D WOD FROM 25/01/13) MODIFIED TO 50 X HANDSTAND PUSH UPS FOR TIME!
50 X HSPU IN 4 MINS 33 SECS!
2X SETS 15 REPS BACK EXTENSIONS
10 X HANGING KNEE TO ELBOW
10 X HANGING TOE TO BAR
8 X HANGING LEG RAISES
2 MINUTE WALK WARMDOWN
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daniel mason
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| posted on 29/1/13 at 08:45 PM |
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1.5 K RUN WARMUP.8 MINS
10 MINS STRETCHING AND MOBILITY
CROSSFIT GWEN (FULL CLEAN AND PRESS,TOUCH AND GO EACH REP SO BAR CANNOT BE RESTED ON GROUND AT ALL.ANY REST MUST BE DONE WITH BAR ON THIGHS!
#FOREARMBURNER) MAX WEIGHT POSSIBLE,SAME WEIGHT EACH SET.
REP RANGE IS 15-12-9 WITH REST BETWEEN EACH SET.
40KG X 15 REPS
40KG X 12 REPS
40KG X 9 REPS
MODIFIED CROSSFIT 20/01/13. 3 ROUNDS FOR TIME OF;
10X 14KG RIGHT ARM SQUAT SNATCH
15X BALL CRUNCHES
10X 14KG LEFT ARM SQUAT SNATCH
10X HANGING LEG RAISES
WHICH TOTALS 60X SQUAT SNATCH,45 CRUNCHES,30 HANGING LEG RAISES
9 MINS 4 SECONDS!
5 MINS EXERCISE BIKE WARMDOWN
[Edited on 29/1/13 by daniel mason]
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daniel mason
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| posted on 5/2/13 at 09:11 PM |
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1k warmup run at 10.5 kph
5 mins stretching.
WENDLER 5 BENCH PRESS
60KG X 8 REP WARMUP
72.5 KG X 5 REPS
82.5 KG X 5 REPS
92.5 KG X 6 REPS (FALIURE)
60 KG X 12 REPS WARMDOWN
DUMBBELL BENCH PRESS
30KG BELLS X 10 REPS
30KG BELLS X 9 REPS
CROSSOVER MACHINE FLYES
3 SETS OF 20KG (4 PLATES) X 10 REPS
MODIFIED CROSSFIT 'CHEIF'
3 X 3 MINUTE ROUNDS OF; (AS MANY CYCLES AS POSSIBLE IN 3 MINS)
3 X 55KG POWER CLEANS
6 X PRESS UPS
9 X SQUATS
WITH 1 MINUTE REST BETWEEN ROUNDS
ROUND 1 = 4 X FULL CYCLES
ROUND 2 = 4 X FULL CYCLES PLUS 2 X POWER CLEANS
ROUND 3 = 3X FULL CYCLES PLUS 3 CLEANS,6 PUSH UPS AND 3 SQUATS
45 AB CRADLE CRUNCHES
35 AB CRADLE CRUNCHES
40 BUTTERFLY KICKS
HOME!
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daniel mason
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| posted on 6/2/13 at 08:05 PM |
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NIGHT OFF THE WEIGHTS TONIGHT SO DID
'INSANITY CARDIO POWER AND RESISTANCE CIRCUIT TRAINING' I LOVED IT!
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daniel mason
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| posted on 7/2/13 at 08:21 PM |
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bit short of time this week and did insanity cardio yesterday so today i combined 2x wndler 5 workouts. shoulder press and legs;
1k run warmup @10.8kph
5 mins stretching
WENDLER 5 PRESS
30KG X 8 REP WARMUP
45KG X 5 REPS
50KG X 5 REPS
55KG X 6 REPS (faliure)
WENDLER SQUAT;
all bars were in use tonight as gym was busy so did seated leg press
45kg x 8 REP WARMUP
73KG X 5 REPS
79KG X 5 REPS
86KG X 21 REPS (THIS WAS TOO LIGHT BUT I DIDNT KNOW WHAT WEIGHT TO USE AS I NEVER USE THIS MACHINE)
OVERHEAD SQUAT
30KG X 8 REPS
30KG X 6 REPS
BACK SQUAT
40KG X 12 REPS
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daniel mason
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| posted on 11/2/13 at 08:21 PM |
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WENDLER 5 DEADLIFT
70KG X 8 REP WARMUP
95KG X 5 REPS
105KG X 5 REPS
115KG X 5 REPS
1SET 7 REPS DEAD HANG PULLUPS
1 SET 30 REPS HYPEREXTENSIONS
5K ON TREADMILL 29 MINS 30
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daniel mason
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| posted on 12/2/13 at 09:33 PM |
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500m run warmup
stretching
wendler bench 3
60 kg x 8 rep warmup
77.5 kg x 3 rep
87.5kg x 3 rep
97.5 kg x 5 rep
62.5 kg x 15 reps warmdown
cable flyes
12 reps x 20kg
12 reps x 20kg
12 reps x 20kg
seated machine press
73kg x 10 reps
73kg x 10 reps
power cleans
1x 65kg
1x 67.5kg
1x 70kg
1x 72.5 kg
1x 75kg
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daniel mason
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| posted on 13/2/13 at 10:02 PM |
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1k run @ 10.8kph
5 mins stretching
WENDLER 3 SQUAT
30kg x 8 warmup
47.5 X 3 REPS
52.5 X 3 REPS
57.5 X 5 REPS
CROSSFIT HANGING SQUAT CLEANS
7 SETS OF 2 INREASING WEIGHT EACH TIME
35KG - 37.5KG - 40KG - 42.5KG - 45KG - 47.5KG - 50KG
CROSSFIT 800'S 3 X 800M RUNS WITH 2 MINS REST BETWEEN
800x1= 3MINS 38 secs
800x2= 3MINS 45 secs
800x3= 3MINS 29 secs
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SeanStone
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| posted on 13/2/13 at 10:33 PM |
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I'm just getting back into weights too, did a lot last year but my diet was all wrong so i was strong but no definition. Going for getting size
and a bit more cut this year!
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daniel mason
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| posted on 14/2/13 at 07:23 AM |
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what programme are you runnig sean?
i can recommend wendler 5-3-1 if your after long term strength gains
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daniel mason
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| posted on 24/2/13 at 09:17 PM |
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had a week off to rest last week and getting back to it this week.
so today i did insanity cardio power and resistance warmupo plus stretching to get me ready for this week
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daniel mason
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| posted on 25/2/13 at 10:28 PM |
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1K RUN WARMUP 5 MINS
10 MINS STRETCHING
WENDLER 3 DEADLIFT;
60 KG X 10 REP WARMUP
97.5 KG X 3 REPS
107.5 KG X 3 REPS
117.5 KG X 7 REPS FALIURE
18 WEIGHTS ON STACK SEATED ROW X 6 REPS
18 WEIGHTS ON STACK SEATED ROW X 8 REPS
MODIFIED CROSSFIT COSISTING OF 5 ROUNDS FOR TIME OF
7X 50KG OVERHEAD PUSH JERK
5X PULLUPS
7X BURPEES
COMPLETETED IN 9 MINS 15 SECS. THIS WAS VERY TOUGH ON THE SHOULDER PRESS AND LEGS!
10 X BODYWEIGHT TRICEP DIPS
10 X BODYWEIGHT TRICEP DIPS
15 X CLOSE HAND TRICEP PRESS UP
25 X AB CRADLE CRUNCHES
10 X STRAIGHT LEG AB CRADLE CRUNCH WITH LEG RAISE
10 X STRAIGHT LEG AB CRADLE CRUNCH WITH LEG RAISE
7 X HANGING KNEES TO ELBOW
6 K ON EXCERSISE BIKE IN 14 MINS 25 AS WARMDOWN/CARDIO
5 MINS STRETCHING
HOME!
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daniel mason
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| posted on 26/2/13 at 09:36 PM |
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light jog. (as running later)
5 mins stretching
WENDLER 5-3-1 BENCH
60KG X 10 WARMUP
77.5KG X 5 REPS
92.5KG X 3 REPS
107.5KG X 4 REPS (faliure)
70KG X 12 REPS
60KG X 10 REPS
SEATED BENCH PRESS
73KG X 8 REPS
73KG X 8 REPS
5K ON TREADMILL INCLUDING LAST 2 K IN SPRINTS OF 1 MINUTE @14KPH FOLLOWED BY 45 SECS WALKING REPEATED
2K EXCERCISE BIKE WARMDOWN.
5 MINS STRETCHING
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daniel mason
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| posted on 11/3/13 at 10:01 PM |
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had the man flu last week so didnt make but back with a bang tonight!
1k run 5mins 6 secs
5 mins stetching
WENDLER 5-3-1 SHOULDER PRESS
40KG X 8 WARMUP
52.5 KG X 5 REPS
57.5 KG X 3 REPS
62.5 KG X 5 REPS (faliure)
40 KG X 10 WARMDOWN
SHRUGS
80KG X 10 REPS (HOLDING AT TOP)
80KG X 8 REPD (HOLDING AT TOP)
CROSSFIT GRACE. 30 REPS AS FAST AS POSSIBLE OF GROUND TO OVERHEAD (I CHOSE POWER CLEAN-PUSH PRESS.
42.5 KG X 30 REPS IN 3 MINS 49 SECS. forearm killer!
4kg side raises holding at top and not lowering fully
4kg x 10 reps
4kg x 10 reps
30 x close grip push ups
10 x tricep dips
5 mins ab work
5mins ok bike warmdown
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daniel mason
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| posted on 12/3/13 at 09:16 PM |
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UPDATE; the gym now has a proper squat rack so i can move from front to back squat and up weight a bit!
500m run warmup
5 MINS STRETCHING
WENDLER 5-3-1 BACK SQUAT
20KG X 8 REP WARMUP
45KG X 5 REPS
55KG X 3 REPS
65KG X 6 REPS (felt a bit light for back squat)
80KG X 4 REPS
SEATED LEG PRESS
73KG X 12 REPS
66KG X 12 REPS
OVERHEAD SQUAT
40KG X 3 REPS
40KG X 3 REPS
40KG X 3 REPS
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daniel mason
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| posted on 19/3/13 at 09:17 PM |
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1k run warmup 5mins 30
5 mins stretching
deadlift;
60kg x 8 warmup
90kg x 5 warmup
WENDLER 5-3-1 DEADLIFT
5 REPS 110KG
3 REPS 120KG
4 REPS 130KG (faliure)
DUMB-BEL BENT OVER ROWS
30 KG X 10 REPS
30KG X 8 REPS
WIDE GRIP SEATED ROWS
8 REPS X 12 WEIGHTS ON STACK
8 REPS X 12 WEIGHTS ON STACK
PULL UPS.
8 REPS
7 REPS
7 REPS
CROSSFIT; AMRAP IN 10 MINS OF 5 x 52.5kg shoulder to overhead (split jerk), 10 x 52.5 kg deadlift, 12 x 20" box jumps
IN 10 MINS I GOT; 5 ROUNDS PLUS 5 SHOULDER TO OVERHEAR AND 6 DEADLIFTS. a bit dissapointed with this really! should have done more
500m run warmdown
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daniel mason
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| posted on 20/3/13 at 09:17 PM |
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1k run warmup
5 mins stretching
bench press
60kg x 10 warmup
WENDLER 5 BENCH PRESS
75KG X 5 REPS
85KG X 5 REPS
95KG X 5 REPS (faliure. struggled again tonight. old age i think)
60kg x 10 warmdown
60kg x 10 warmdown
seated bench press
86kg x 10 reps
79kg x 8 reps
73kg x 8 reps
dumb bell chest flyes
12kg x 10 reps
12kg x 10 reps
5km on exercise bike in 12 mins,between 80 and 100 rpm and level 8-15
40 x ab crunches
stretching
home
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daniel mason
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| posted on 26/3/13 at 08:56 PM |
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really busy at work at moment. but managed to get to gym tonight.
1k run warmup 5 mins 30
5 mins stretching.
1 set 8 reps 20kg squat warmup
WENDLER 5 SQUAT
5 X 50 KG
5 X 60 KG
6 X 70KG
8 X 50 KG WARMDOWN,
MORE STRETCHING AND MOBILITY WORK ON UPPER BODY BEFORE TONIGHTS CROSSFIT.
CROSSFIT. 12 MINS AS MANY ROUNDS AS POSSIBLE OF
35KG SHOULDER PRESS X 4
35KG SUMO DEADLIFT HIGH PULLS X 8
35KG FRONT SQUAT X 12
MANAGED 4 FULL ROUNDS (really struggled on the squats as my knee is poo)
1k on bike warmdown. then to watch england
[Edited on 26/3/13 by daniel mason]
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