shadowhideyou808
Member
Like Hawkeye47 has done, I too will list what I have been doing. This should help those in the future see more or less what minimum effort should be put into the preparations of going, (should either of us make it of course).
Warmup
100 pull-ups. Broken into sets of 14-20 (arms locked fully extended, no kip with chin over the bar)
200 push-ups (chest to ground, arms fully extended and elbows locked)
200 crunches (usmc style, butt on floor, feet flat, arms crossed at elbows, arms tight against chest, shoulder blades contact the ground)
100 burpees
Then weight training.
One day is Back and bis
Another is Chest and tris
Again another is Legs
(Switching the routine up every 6 weeks. So say, chest and back, bis and tris, legs, etc.)
Followed by lots of stretching.
Later run 2-5 miles once every other night.
And cycle sprints (meaning 20-35miles) in between the nights of running.
I also surf 1:30hr to 3hrs damn near every morning before even starting my workouts.
1 day off a week from training to recover doing active cardio, some weeks no days off.
I am 5'9, 145lbs flat in clothes and shoes, can bench 185lbs 6 times with a full second pause with the bar resting on my chest.
I won't go into different body parts weights abilities just yet. You can guess my current profession by my form and technique.
I have a 10k race coming up next Saturday. Will post how I place, with run times of course.
Here's a 5 mile from last night. This was with a group whom run a bit slower than my slowness. So we kept the beginning pace down for everyone until the end and the slower ones died off. It takes me some miles to warm up and hit my tempo.
Sent from my iPhone using Tapatalk
Warmup
100 pull-ups. Broken into sets of 14-20 (arms locked fully extended, no kip with chin over the bar)
200 push-ups (chest to ground, arms fully extended and elbows locked)
200 crunches (usmc style, butt on floor, feet flat, arms crossed at elbows, arms tight against chest, shoulder blades contact the ground)
100 burpees
Then weight training.
One day is Back and bis
Another is Chest and tris
Again another is Legs
(Switching the routine up every 6 weeks. So say, chest and back, bis and tris, legs, etc.)
Followed by lots of stretching.
Later run 2-5 miles once every other night.
And cycle sprints (meaning 20-35miles) in between the nights of running.
I also surf 1:30hr to 3hrs damn near every morning before even starting my workouts.
1 day off a week from training to recover doing active cardio, some weeks no days off.
I am 5'9, 145lbs flat in clothes and shoes, can bench 185lbs 6 times with a full second pause with the bar resting on my chest.
I won't go into different body parts weights abilities just yet. You can guess my current profession by my form and technique.
I have a 10k race coming up next Saturday. Will post how I place, with run times of course.
Here's a 5 mile from last night. This was with a group whom run a bit slower than my slowness. So we kept the beginning pace down for everyone until the end and the slower ones died off. It takes me some miles to warm up and hit my tempo.
Sent from my iPhone using Tapatalk