The official Workout, Exercise & Diet Thread...


Hammer Strength Seated Dip - 4 Wheels..

First time I have been able to rep 4 wheels on the Hammer Strength Seated dip. Looks like there is just enough room on the bar for 5 wheels so that will be the next goal. It's funny to hear myself scream as I watch these videos because when I'm at the gym I have my headphones on so I don't realize how loud I am until I go back & watch myself lol. Anyways after this set I did 2 drop sets. 1 drop set with 3 wheels & 1 drop set with 2 wheels.



[ame=http://www.youtube.com/watch?v=zoSmHHU-I-U]Hammer Strength Seated Press - 4 Wheels - 7 Reps - YouTube[/ame]
 
Push Up's Form

Is my face supposed to get closer to the ground or just tap my chest to the ground.

The question is:

Is my Push Up form correct?


[ame=http://www.youtube.com/watch?v=MoNrstUDNR0]Push Up's - Just Checking Form Not Doing For Reps - YouTube[/ame]
 
New PB - Dumb Bell Press - 110 LBS - It's ugly but it counts!

New PB Achieved:

110 LBS Dumb bell press. No help, no spotter.

It's ugly form but it counts! I should have had the camera right behind me instead of off to the side to get a better view but it is what it is. After this set which was my 4th, I did 2 drop sets. 1 at 100 LBS and 1 at 75 LBS. I can also now rep 100 LBS 10 times regardless of whether it's a drop set or pyramid.

All kinds of gains!

[ame=http://www.youtube.com/watch?v=tZyasuz1kbw]Dumb Bell Press - 110 LBS - PB - YouTube[/ame]
 
Anthony said:
Is my face supposed to get closer to the ground or just tap my chest to the ground.

The question is:

Is my Push Up form correct?


Push Up's - Just Checking Form Not Doing For Reps - YouTube
Click to expand...


your push up form looks good to me. back is not bending either way... also you are going low enough.



although.......... if you ask law enforcement / military I guess their is a huge deal with the positioning of your arms your arms are out at 90 deg from what I understand milatry style should have your arms further bag and creating a 45 deg angle between arms and body. google or youtube it

ever since ive learned about this I just do both they do hit muscles differently and or other muscles
 
Anthony said:
Is my face supposed to get closer to the ground or just tap my chest to the ground.

The question is:

Is my Push Up form correct?


Push Up's - Just Checking Form Not Doing For Reps - YouTube
Click to expand...

Your lower back is a bit arched, try to keep your core stiff (like someone's gonna punch you, if you've ever experienced that lol), and the 45 degree angle of the arms is to save your shoulders - a 90 degree tends to put excess pressure on the front of the shoulder, leading to shoulder strain and tightness, and is a weaker position stability wise. It does hit more pecs than the 45, and if you are not loading them up (either with ridiculous volume or adding weight), they are fine to do.

As long as your doing your bench at 45, that's what matters. Although, a 45 on push-ups will get more triceps, which are more functional and...make excellent aesthetics lol.
 
Botty12 said:
Your lower back is a bit arched, try to keep your core stiff (like someone's gonna punch you, if you've ever experienced that lol), and the 45 degree angle of the arms is to save your shoulders - a 90 degree tends to put excess pressure on the front of the shoulder, leading to shoulder strain and tightness, and is a weaker position stability wise. It does hit more pecs than the 45, and if you are not loading them up (either with ridiculous volume or adding weight), they are fine to do.

As long as your doing your bench at 45, that's what matters. Although, a 45 on push-ups will get more triceps, which are more functional and...make excellent aesthetics lol.
Click to expand...


Yea I just cant get my triceps defined.... ive improved like crazy on the weight I do on tricep exercises but very little gains
 
JT said:
Yea I just cant get my triceps defined.... ive improved like crazy on the weight I do on tricep exercises but very little gains
Click to expand...

have they increased in size at least? definition comes more from body fat reduction...if you're not finding they are increasing in volume enough for your liking change up reps and sets...more reps and sets at heavier weight (ever hear of German Volume Training?) gets you mass...and protein consumption of course.
 
This is tomorrow's(Thursday) WOD: Am I going to survive this WTF! LOL

Look at this!!!!

Warm up
Jump rope 100
20 air squats
20 lunges
20 push ups
20 Russian kbs
20 kb rows/side
20 sit ups
Jump rope 100

Skill: ring dips 4xme
Strength: Deadlift 5-5-5-3-3

Wod:
200m run
40 lateral jumps over wb(b&f=1)
200m run
40 wall balls 20/14
200m run
40 Russian swings 70/53
200m run
40 box jumps 20"
200m run
40 burpees


For time

Cash out: 100amsu


Mobility: banded hip
 
Last edited:
Anthony said:
This is tomorrow's(Thursday) WOD: Am I going to survive this WTF! LOL

Look at this!!!!

Warm up
Jump rope 100
20 air squats
20 lunges
20 push ups
20 Russian kbs
20 kb rows/side
20 sit ups
Jump rope 100

Skill: ring dips 4xme
Strength: Deadlift 5-5-5-3-3

Wod:
200m run
40 lateral jumps over wb(b&f=1)
200m run
40 wall balls 20/14
200m run
40 Russian swings 70/53
200m run
40 box jumps 20"
200m run
40 burpees


For time

Cash out: 100amsu


Mobility: banded hip




If I never post again, know that I had a heart attack trying to do the above wod LOL!
Click to expand...

it's a "chipper" - chip away at that sh**. the runs aren't that long, so use those as the "rests" for this workout.
 
Is there a point at which I can look at the crossfit website, see the WOD for that day, do it as written, but do it by myself thus not having to pay 160.00 a month?

If I did it by myself, would it still be considered crossfit if I did the exact same WOD as the crossfit?

I am asking just to ask..
 
Anthony said:
Is there a point at which I can look at the crossfit website, see the WOD for that day, do it as written, but do it by myself thus not having to pay 160.00 a month?

If I did it by myself, would it still be considered crossfit if I did the exact same WOD as the crossfit?

I am asking just to ask..
Click to expand...

Yes, it's still crossfit.

There has to be somewhere/book that can give you a bunch of crossfit "style" workout sessions so you can save that 160.
 
crossfit.com has daily WOD's posted, benchmark WOD's, and various other workouts such as those for people with no equipment, limited equipment, etc.

Or, if you like your workouts from the crossfit box you go to, just use their daily WOD's they post on their site and do it at your gym...globo gym users won't like you but who gives a f***.
 
Today's WOD really took it out of me... Glad it's over lol..

WARMUP
10 burpees
20 air squats
30 hrpu
40 split jumps
50 walking lunges

Skill
5x5 hips to rings

Strength
Burgener Warmup

15 mins to establish a 2RM Hang Snatch (below the knee)

WOD
21-15-9
Thrusters (95/65)
T2B

Mobility
Adductor smash
 

Anthony said:
Today's WOD really took it out of me... Glad it's over lol..

WARMUP
10 burpees
20 air squats
30 hrpu
40 split jumps
50 walking lunges

Skill
5x5 hips to rings

Strength
Burgener Warmup

15 mins to establish a 2RM Hang Snatch (below the knee)

WOD
21-15-9
Thrusters (95/65)
T2B

Mobility
Adductor smash
Click to expand...

keep pushing tomorrow their will be a better stronger you!
 
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