Commanding My Body

[Commander]

Push Press
100 (plus 10) 180x3

Strict OH Press
110x12, 10

Chin up
BW (plus 10) BW+40x5
BWx8, 8

Strict OH Press
110x12

Undergrip Pulldown (plate loaded lat machine)
100x10

Short workout today, about 35 minutes

[HardCory]

Good sprints, solid time, once the weather gets better here I'll be joining ya.

[Commander]

Originally Posted by HardCory

Good sprints, solid time, once the weather gets better here I'll be joining ya.

Thanks, I'm surprised you don't have good weather already! I figured Nevada would be warm.

[HardCory]

Originally Posted by Commander

Thanks, I'm surprised you don't have good weather already! I figured Nevada would be warm.

I am too, one day we have 70 degree weather, then the next it's snowing again, no consistency.

[Commander]

Last night - baby shower with bible study group (not for us, our friends are having a baby - we are done at 2!)

Midnight shift - uggh, very tired, can't wait to go to bed

Train tomorrow

[Ellingham]

I was thinking of doing some jump rope for cardio, i'm sure i saw you do some in your log? If so what kind of time and intensities were you doing?

[Commander]

I like to shoot for 10 minutes total by doing 10 x 1 minute intervals. Longer than 1 minute gets boring. I am a big fan of condensing workouts when possible, so I would do a set of bench, for example, then 1 minute of jump rope, then bench again.

Also, You can mess around with the 1 minute. For example, sometime I do 1 minute at a regular pace, or sometimes I do a 10 second burst of really fast jump roping, 20 seconds normal, 10 second burst and 20 seconds normal for 1 minute of jump roping.

Hope that helps. I love it, it is my favorite form of cardio (aside from playing a game of basketball or soccer with friends) and you can do it anywhere.

[Commander]

Chins
BW (plus 10) BW+60x3
BW+10x11

Chins felt really good

T-Bar - no hip motion, strict
100 (plus 10) 150x5
120x11

Reverse Curls
30, 40, 45, 50x8
55x6

Jump Rope (with occasional high steps to warmup for sprints)
5 x 1 minute

Sprints - pulling 27 lb tire
30m x 2
45m x 6 http://www.youtube.com/watch?v=FLtdOCkn1DA

Sprinting with weight is good for acceleration, you are supposed to use about 10% of bodyweight as a maximum otherwise it throws off your running form too much, this is about 14% of my weight, but oh well, I'm not a professional and I can't adjust it because the tire weighs 27lbs by itself.

Video is of the sprint with bonus footage of the new set up of my basement gym.

[HardCory]

Awesome setup, I hope to have one of those someday.

[Commander]

Originally Posted by HardCory

Awesome setup, I hope to have one of those someday.

Thanks, it has taken some time. My Father-in-law and I watched the pennysaver catalogue, I shopped craig's list, one sale at Dick's, and lots of ingenuity to make my own tire sled, forearm exerciser, med ball.

It was worth it.