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zorgotron's log

body weight exercises

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Postby zorg » Mon Jun 22, 2009 8:14 am

Thank you - I still want to get better, of course :D

22.06.09

Squats
5 x 5 x 68,5 kg

Presses
4 x 5 x 47,5 kg
1 x 5 x 46,5 kg

Maxrep chinups was 15, 10 and 6 reps. PR!

Added 15 x db rows and situps.
zorg
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Postby zorg » Tue Jun 23, 2009 7:58 am

23.06.09

Squats

3-3-3-3-3
62,5 kg
66,5 kg
70,5 kg
71,5 kg <-- PR, both for Front Squat and for Power Clean
62,5 kg

Added the usual 15 x situp & db row.
zorg
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Postby zorg » Wed Jun 24, 2009 10:09 am

24.06.09

Squats
5 x 5 x 68,5 kg

Push Presses
5 x 5 x 52,5 kg

Deadlifts
1 x 5 x 103,5 kg

Quite enough for today. Added nothing.
zorg
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Postby zorg » Thu Jun 25, 2009 8:57 pm

25.06.09

WOD, as rxed:

5 x Thruster 42,5 kg
7 x Hang Clean 42,5 kg
10 x Sumo Deadlift Highpull 42,5 kg

As many rounds as possible in 20 minutes.

Did 5 rounds, and added one sweat angel after that.
Last edited by zorg on Mon Jun 29, 2009 7:02 am, edited 1 time in total.
zorg
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Postby zorg » Fri Jun 26, 2009 6:57 am

26.06.09

Squats
5 x 5 x 68,5 kg

Presses
5 x 5 x 47,5 kg

Maxrep pullups was 10, 7 and 5 reps.

Added 15 x db rows.
zorg
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Location: germany

Postby zorg » Mon Jun 29, 2009 8:15 am

29.06.09

Squats
5 x 5 x 69,5 kg

Push Presses
5 x 5 x 52,5 kg

Maxrep chinups was 12, 10 and 7 reps.

I blame the humid heat.

Added 15 x situp and db row.
zorg
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Location: germany

Postby zorg » Wed Jul 01, 2009 8:07 am

No workout yesterday. Came home from work too late.

01.07.09

Squats
5 x 5 x 69,5 kg

Presses
5 x 5 x 47,5 kg

Power Cleans
5 x 3 x 56,5 kg

Added 15 x db rows, and 15 x pushups with elevated feet.

Still hot (the weather, that is).
zorg
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Location: germany

Postby zorg » Thu Jul 02, 2009 8:00 am

02.07.09

Scaled Fight Gone Bad version

20 x DB Thrusters, 10 kg each
20 x Sumo Deadlift Highpulls 37,5 kg
40 x Rope Jumps
20 x Push Press 37,5 kg
20 x Sumo Deadlift Highpulls 37,5 kg

Two rounds for time. 1:30 rest between rounds, not counting towards total time.
Time Total: 20:11
Improved by: 01:96, compared to 16.04.09

Successfully collapsed in a puddle after that.
zorg
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Location: germany

Postby Blueraider_mike » Thu Jul 02, 2009 8:37 am

zorg wrote:02.07.09

Scaled Fight Gone Bad version

20 x DB Thrusters, 10 kg each
20 x Sumo Deadlift Highpulls 37,5 kg
40 x Rope Jumps
20 x Push Press 37,5 kg
20 x Sumo Deadlift Highpulls 37,5 kg

Two rounds for time. 1:30 rest between rounds, not counting towards total time.
Time Total: 20:11
Improved by: 01:96, compared to 16.04.09

Successfully collapsed in a puddle after that.


Absolutely a "wicked" workout!!! Whatever doesn't kill you will only make you stronger!
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Postby volleyball_man » Thu Jul 02, 2009 1:54 pm

I keep meaning to do this version as a 3 rounder. If you do 20 per move and get a total time under 15 minutes that means your FGB score should be 300 - which is pretty good. My current FGB score is somewhere around 220. I am not sure because my rower STINKS!
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Postby zorg » Fri Jul 03, 2009 6:54 am

Thanks! I couldn't manage 3 rounds right now, need more training. Working on it, though!

Today: Extra rest day. Apparently this was a low-volume week. Oh well.
zorg
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Postby zorg » Mon Jul 06, 2009 8:10 am

06.07.09

Squats
5 x 5 x 70,5 kg

Presses
5 x 5 x 40,5 kg

Maxrep chinups was 13, 10 and 7 reps.

Added 10 x bb rows.
zorg
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Location: germany

Postby zorg » Tue Jul 07, 2009 7:35 am

07.07.09

WOD, scaled

21-18-15-12-9-6-3 reps of:

62,5 kg Squats
14 kg weighted situps

Total Time: 16:54
zorg
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Location: germany

Postby zorg » Wed Jul 08, 2009 11:23 am

08.07.09

Squats
5 x 5 x 70,5 kg

Push Presses
5 x 5 x 53,5 kg

Deadlifts
1 x 5 x 104,5 kg

Added 15 x pushups with elevated feet, and 15 x db row.

DLs felt more like five singles, and less like a set of five - took me about two minutes, as opposed to the 30-45 secs I need for a set of squats or presses. Hm. Should I scale down to speed that up, or doesn't it matter?

Thoughts?
zorg
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Postby zorg » Thu Jul 09, 2009 8:19 am

09.07.09

WOD

4 rounds for time of:
150 x rope jumps
50 x squats

Total Time: 17:49

Not too bad. I subbed 150 rope jumps for a 400 m run, it looked roughly equivalent to me.
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