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Cheesedog's Mass Experiment 2015

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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Wed May 13, 2015 2:55 am

TUESDAY, MAY 12

1. Usual tabata warmup: squat jacks, jumping jacks, high knees, hindu pushups

-- 10 MINUTES OF: --
2A. Burpee Pullups x 5
2B. One Leg Lunge x 5/5
2C. Walking Lunges x 10/10
-- completed 4 rounds in about 20 seconds over 10 minutes --

-- 12 E-45S ROUNDS OF: --
-- wearing a 40# weight vest --
3A. Squat Jumps x 2
3B. Pushups x 2
3C. Body Rows x 2

Some stretches and done, good workout.
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Re: Cheesedog's Mass Experiment 2015

Post by Brahma Bill on Wed May 13, 2015 8:21 am

Burpee pullup? Is that the same as a Tri Burpee?
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat May 16, 2015 1:57 am

Brahma Bill wrote:Burpee pullup? Is that the same as a Tri Burpee?


Yep, I just think that burpee pull-ups are more descriptive. :)

THURSDAY, MAY 14

-- 3 ROUNDS OF: --
1A. Goblet Squat (25#) x 40 seconds
-- rest 20 seconds in down dog --
1B. Bear Crawl x 40 seconds
-- rest 20 seconds in squat to pike stretch --

-- 10 MINUTES OF: --
2A. High Step Up x 5/5
2B. Lateral Lunge x 5/5
2C. Tricep Pushup x 8
2D. Mountain Climbers x 10/10
2E. Flutter Kicks x 10/10
-- 5 rounds finished --

-- 3 ROUNDS OF: --
3A. Zercher Squats(155#) x 3
3B. Snatch grip Deadlift (155#) x 3
3C. Pullups x 3
-- 15 - 30 seconds rest --

4. Ran 1 mile easy cardio pace


FRIDAY, MAY 15

-- 10 MINUTES OF: --
1A. 1-leg Lunges x 5/5
1B. Squat Thrust Jumps x 10
1C. V-ups x 10
-- 5 rounds finished in 10:15 --

2. Ran 1/4 mile fast pace

-- 4 ROUNDS OF: --
3A. Divebomber Pushups x 6
3B. Outside Mountain Climbers x 6/6
3C. Alternating Lunge Jumps x 6/6
-- 15-30 seconds rest --

4. Ran 1 mile, first 1/2 mile fast, second 1/2 mile moderate speed
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue May 19, 2015 1:46 am

SUNDAY, MAY 17

1. Ran 1 mile fast pace

-- 5 rounds of: --
2a. Squat Jumps x 10
2b. Decline Pushups x 5
2c. Wide Pullups x 3
2D. Line Jumps x 10
-- 30 seconds rest --
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat May 23, 2015 3:05 am

Busy lately, missed some workouts. I'm ready to get back to work now though.

THURSDAY, MAY 21

-- 5 ROUNDS OF: --
1A. Jumping Jacks x 15
1B. High Knees x 20
1C. KB Swings x 10
1D. Hindu Pushups x 5
-- no rest, really more of a warmup --

2. Deadlifts: (280#), 3 x 1

-- 3 ROUNDS OF: --
3A. Deadlift (225#) x 3
3B. Dips x 3
3C. Chinups x 3


FRIDAY, MAY 22

-- 6 EMOTM ROUNDS OF: --
1A. Wall Sprint x 15 to 10 seconds
1B. Push Press (95#) x 3
1C. Bent Row (95#) x 5

-- 10 TO 1 REPS OF: --
2A. Squat Thrust Jumps
2B. Pushups
2C. Mountain Climbers
2D. Alternating Lunge Jumps

3. Ran 1 mile moderate cardio pace
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Mon May 25, 2015 2:25 am

SUNDAY, MAY 24

-- 5 EMOTM ROUNDS OF: --
1A. Zercher Squats (155#) x 3
1B. Pullups x 3

-- 5 EMOTM ROUNDS OF: --
2A. Pushups (+20#) x 3
2B. EZ Bar Curl (70#) x 3

3. 1-hand Farmers Walk (70#) x 40, 30, and 20 seconds each side
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Re: Cheesedog's Mass Experiment 2015

Post by Brahma Bill on Mon May 25, 2015 5:59 pm

Nice Cheese. you got it all covered on that one- push, pull, squat, carry. :hatsoff:
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue May 26, 2015 3:19 am

Brahma Bill wrote:Nice Cheese. you got it all covered on that one- push, pull, squat, carry. :hatsoff:

And plus, some curlz for the girlz! :mrgreen:


MONDAY, MAY 25

Ran a total of 3 miles. The first two miles were 1/4 mile fast, 1/4 mile moderate. The last mile was a steady cardio pace.
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Wed May 27, 2015 2:29 am

TUESDAY, MAY 26

WARMUP: joint mobility and usual tabata warmup

-- 5 EMOTM ROUNDS OF: --
1A. Pike Pushups x 5
1B. Pullups x 5

-- 5 EMOTM ROUNDS OF: --
2A. Squat Jumps x 10
2B. Squats x 10

3. Hanging Knees to Elbows, 3 x 5

4. Ran 1 mile: 1/4 mile warmup, 1/4 mile fast, 1/2 mile moderate
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Fri May 29, 2015 2:36 am

THURSDAY, MAY 28

1. Ran 1 mile fast pace

-- 4 EMOTM ROUNDS OF: --
2A. Pushups x 6
2B. Body Rows x 6
-- all with a 20# weight vest --

-- 3 ROUNDS OF: --
3A. Bulgarian Split Squats (25#) x 10-9-8
3B. Hanging Knee Raise x 10

4. 6 minutes Tabata jump rope
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sun May 31, 2015 2:44 am

SATURDAY, MAY 30

1. -- 4 MINUTES TABATA OF: --
1A. Squat Jax
1B. Jumping Jax
1C. Mountain Climbers
1D. Hindu Pushups

2. Ran 1 mile fast pace

-- 4 ROUNDS OF: --
3A. Squat Jumps x 10
3B. Jump Rope x 100
-- 30 seconds rest --

4A. Pike Pushups: 3 x 6
4B. Chinups: 3 x 6

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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jun 02, 2015 2:11 am

MONDAY, JUNE 1

Warmup: quick circuit of dynamic flexibility drills

-- 4 ROUNDS OF: --
1A. Pushups (+20#) x 7-7-7-5
1B. Bulgarian Split Squats (+20#) x 10-8-8-8

2. KB Swings: 3 x 20

-- 3 ROUNDS OF: --
3A. Horizontal Rows x 10-10-6
3B. Walking Lunges x 12

4. Hanging Leg Raises: 3 x 5

-- 3 ROUNDS OF: --
5A. Burpees x 5
5B. Squat Jumps x 9
5C. Jumping Jacks x 15
-- 15 seconds rest --
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jun 04, 2015 2:43 am

WEDNESDAY, JUNE 3

10 minutes mobility to warm up

-- 5 X 3 MINUTE ROUNDS OF: --
1A. Squat Jump x 10
1B. Squat x 10
1C. Shadowbox for the remainder of the 3 minute round
-- 1 minute rest --

-- 4 E2M ROUNDS OF: --
2A. Divebomber Pushups/pike pushups x 8
2B. Pullups (w/lite band assistance) x 8

3A. Ab wheel from knees, 2 x 3
3B. Hanging Knee Raises, 2 x 10

4. Ran 1 mile easy cardio pace
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Fri Jun 05, 2015 3:09 am

THURSDAY, JUNE 4

1. Ran 1 mile moderate-fast pace

2A. Bulgarian Split Squats: 2 x 15
2B. Pushups: 2 x 15

3. Ran 1/4 mile fast pace

4A. Body Rows: 2 x 15
4B. Lunges: 2 x 15

5. Ran 1 mile: first 1/2 mile fast, second 1/2 moderate-slow
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jun 06, 2015 2:08 am

FRIDAY, JUNE 5

Warmed up with animal walks

1A. Divebomber Pushups, 5 x 5
1B. Pullups, 5 x 5

-- 3 ROUNDS OF: --
2A. Squat Jumps x 10
2B. Wall Sprint x 10 seconds
2C. Squat Jumps x 8
2D. Wall Sprint x 10 seconds
2E. Squat Jumps x 6
2F. Wall Sprint x 10 seconds
-- 1 minute rest --

3. Ab Wheel from knees, 3 x 5
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Mon Jun 08, 2015 1:49 am

SUNDAY, JUNE 7

--  10 EMOTM ROUNDS OF:  --
1A.  Decline Pushups x 5
1B.  Body Rows x 5

--  10 EMOTM ROUNDS OF:  --
2A.  Box Pistols x 5 (for the first 5 rounds, then I switched to lunge jumps x 5)
2B.  KB Swings x 10

3.  Hanging leg raises, 2 x 10
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Wed Jun 10, 2015 2:55 am

I've been missing workouts lately due to life just being busy, and just kinda losing focus. Time to get back on track!

TUESDAY, JUNE 9

1. Ran 1 mile moderate speed

-- 8 ROUNDS OF: --
2A. Divebomber Pushups x 5
2B. Chinups x 5
2C. Hi Knees x 10
2D. Diagonal Woodchoppers (20#) x 5 each side

-- 5 ROUNDS OF: --
3A. 1-leg Lunge x 5/5
3B. Double KB Swing (40# x 2) x 5
3C. Mountain Climbers x 10
3D. Squat Jump x 10

4. Side Planks
5. Behind the back wrist curls: 1 x 50
6. Reverse wrist curls: 2 x 12
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jun 13, 2015 2:42 am

WEDNESDAY, JUNE 10

Easy day, just stationary bike about 30 minutes and some stretching

FRIDAY, JUNE 12

1. Ran about 3/4 mile fast pace

2. Snatch grip Deadlift (185#): 5 rounds of 20 seconds work/20 seconds rest

3A. 2-hand KB Swings x 30 seconds
3B. High Knees x 30 seconds
-- repeated twice no rest --
4. Hanging Leg Raises x 30 seconds
5. Leg Raises x 30 seconds

6. Decline Pushups: 5 rounds of 20/20

7A. Jumping Jacks x 30 seconds
7B. Lateral Line Hop x 30 seconds
-- repeated twice, had to rest a bit more than I would like --
8. Russian Twists (10#) x 30 seconds
9. Leg Raises x 30 seconds

10. Horizontal Rows: 5 rounds of 20/20

11A. High Knees x 30 seconds
11B. Squats x 30 seconds
-- repeated twice --
12. Crunches x 30 seconds
13. Leg Raises x 30 seconds

14. Ran 1 mile moderate pace

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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sun Jun 14, 2015 2:44 am

SATURDAY, JUNE 13

Moderate speed jog for around 30 minutes
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Mon Jun 22, 2015 1:35 am

Wow, been a while since I posted, too busy. I've been getting in short but intense workouts though. Here's what I did Saturday.

-- 3 ROUNDS OF: --
1A. Rowing Machine x 100 strokes
1B. Pushups x 15
1C. Situps x 10
1D. Pullups x 5
1E. Ran 1/4 mile
-- 1 minute rest --

I'm starting a higher rep/endurance phase.
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jun 23, 2015 1:36 am

MONDAY, JUNE 22

Took my first crack at the "Murph" workout. Just a baby version, and still painful!

1. Ran 1 mile, moderate speed

-- 10 ROUNDS OF: --
2A. Pullups x 5
2B. Pushups x 10
2C. Squats x 15
-- at first, anyway ... after 5 rounds I had to drop the pull-ups to 4, then 3 by the end, and went to 8 pushups per round 2/3 of the way through too.

3. Ran a bit over 1/2 mile, totally ran out of gas.
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Re: Cheesedog's Mass Experiment 2015

Post by Dave on Tue Jun 23, 2015 2:03 am

It's freaking hard, isn't it. I don't know how the Greek does it. I think he is part robot. Or part horse.
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Re: Cheesedog's Mass Experiment 2015

Post by Cesar on Tue Jun 23, 2015 7:36 am

Great work, cheese!
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jun 25, 2015 12:17 am

Dave wrote:It's freaking hard, isn't it.  I don't know how the Greek does it.  I think he is part robot.  Or part horse.

I vote for robot horse!

Cesar wrote:Great work, cheese!

Thanks man!


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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Fri Jun 26, 2015 2:21 am

THURSDAY, JUNE 25

1. Ran 1 mile

-- 5 E90S ROUNDS OF: --
2A. Snatch grip Deadlift (165#) x 5
2B. Pushups x 10
2C. Squat Jump x 10

-- 30 SECONDS EACH OF: --
3A. Crunches
3B. Flutter Kicks
3C. Janda Situps
3D. Leg Raises
3E. Russian Twists
3F. Hanging Knee Raises

-- 5 EMOTM ROUNDS OF: --
4A. Body Rows x 8
4B. Squat Jumps x 8

5. Ran about 3/4 mile, easy cardio pace
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sun Jun 28, 2015 2:24 am

SATURDAY, JUNE 27

1. Ran 1 1/4 mile fast pace

-- 12 EMOTM ROUNDS OF: --
2A. Decline Pushups x 5. Switched to 4 reps after 8 rounds, then 3 the last two
2B. Pullups x 3. Switched to 2 after 8 rounds, and singles the last two

-- 5 ROUNDS OF: --
3A. Squats x 20
3B. Hanging L-sits x 10 - 12 seconds

4. 1-hand Farmers Walks: 80# x 30, 25, and 20 seconds each side
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jun 30, 2015 2:57 am

SUNDAY, JUNE 28

Ran about 1 1/4 miles, then 5 sets of box pistols and double KB swings, quick one.

MONDAY, JUNE 29

1.  Ran about 1 1/3 miles fast pace
--  1 minute rest  --

EDIT: Almost forgot, also did 3 sets of Bulgarian split squats for 15-12-9 reps no rest

--  3 ROUNDS OF:  --
2A.  Pike Pushups x 6
2B.  Pushups x 6
2C.  Side Plank x 10-15 seconds
--  no rest during or between the 3 rounds, 1 minute rest after  completion  --

--  3 ROUNDS OF:  --
3A.  Chinups x 3
3B.  Horizontal Rows x 6
3C.  L-sit x 12-8 seconds
--  same work/rest ratio as above  --
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jul 02, 2015 3:13 am

TUESDAY, JUNE 30

1. Ran 1 mile fast pace

-- 3 rounds of: --
2A. Alternating Lunge Jump x 5/5
2B. Squat Jumps x 10
2C. 1-leg Lunge x 5/5
2D. Hanging Knees to Elbows x 5
2E. Russian Twist (10#) x 10/10
2F. Lying Windshield Wipers x 5/5
2G. Tricep Pushups x 10
2H. Body Rows (to chest) x 10
-- 1 minute rest --

3. Ran 1/4 mile fast pace, then 1 mile easy cardio speed
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Fri Jul 03, 2015 2:41 am

THURSDAY, JULY 2

-- 15 EMOTM ROUNDS OF: --
1A. Dips x 5 (first 5 rounds), x 4 (second 5 rounds), x 3 for the last 5
1B. Chinups x 3 (first 5 rounds), x 2 (second 5 rounds), x 1 for the last 5
1C. Alternating Lunge Jumps x 5/5

2. Ran 1 3/4 miles alternating 1/4 mile slow-moderate and 1/4 mile fast.
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jul 04, 2015 1:50 am

Easy day, just stationary bike for about 30 minutes and some stretching.
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Re: Cheesedog's Mass Experiment 2015

Post by Cesar on Sat Jul 04, 2015 7:35 am

well deserved rest, cheese!
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sun Jul 05, 2015 2:08 am

Cesar wrote:well deserved rest, cheese!

Thanks Cesar, I was ready to go today

SATURDAY, JULY 4

-- 4 MINUTES TABATA OF: --
1A. Squat Jacks
1B. Jumping Jacks
1C. Mountain Climbers
1D. Hindu Pushups

-- 7 E90S ROUNDS OF: --
2A. Decline Tricep Pushups x 3
2B. Wide grip Pullups x 3
2C. Decline Pushups x 3
2D. Chinups x 3

-- 20-15-10 REPS OF: --
3A. Bicycle Crunches
3B. Reverse Crunches
3C. Flutter Kicks
-- as little rest as possible --

-- 4 MINUTES TABATA OF: --
4A. Squat Jumps
4B. 2-hand KB Swings (40#)
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jul 07, 2015 2:30 am

MONDAY, JULY 6

1A. Snatch grip Deadlift (135#) x 8
1B. Reverse DB Flye (20#) x 10
1C. 1-hand DB Row (30#) x 12
-- two rounds --

--. Donkey Kicks x 30 seconds
--. Shadowboxing x 30 seconds
-- two rounds --

--. Side V-ups x 30 seconds each side


2A. Bent Row (65#) x 12
2B. SLDL (65#) x 12
2C. 1-leg RDL x 12
-- two rounds --

--. Mountain Climbers x 30 seconds
--. Butt Kicks x 30 seconds
-- two rounds --

--. Flutter Kicks x 30 seconds
--. Double Crunches x 30 seconds

3A. Supermans x 15
3B. 1-leg Glute Bridges x 10
3C. Straight Bridges x 10
-- two rounds --

--. Circle Run x 30 seconds
--. Alternating Lunge Jumps x 30 seconds
-- two rounds --

4A. Alternating Lunges x 10
4B. Side Lunges x 12
4C. Reverse Lunges x 10
-- two rounds --

--. Shadowboxing x 30 seconds
--. Shoulder Tap Plank x 30 seconds
-- two rounds --

--. Plank x 30 seconds
--. Crunches x 30 seconds

Trying out some new ideas. I'm not sure if I liked it or not.
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Re: Cheesedog's Mass Experiment 2015

Post by Cesar on Tue Jul 07, 2015 5:59 am

Definitely different than what you have produced before. Nonstop conditioning
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Wed Jul 08, 2015 2:47 am

Cesar wrote:Definitely different than what you have produced before. Nonstop conditioning

Maybe a little TOO nonstop! I'll probably keep it for a couple of weeks, just move a couple of things around to make it flow better. Today's was similar but was much more ... flow-ier. 8)

TUESDAY, JULY 7

1. Ran 1 3/4 mile fast pace

2A. Divebomber Pushups x 8
2B. Goblet Squats (40#) x 10
2C. Reverse Lunges x 5/5
-- two rounds --

-- High Knees x 30 seconds
-- Squat Thrust Jumps x30 seconds
-- two rounds --

-- Knee to Elbow Crunches x 30 seconds each side

3A. Pushups x 10
3B. Tablemaker Dips x 8
3C. Lunges x 5/5
-- two rounds --

-- Pogo Hops x 30 seconds
-- Quick Feet x 30 seconds
-- two rounds --

-- Spiderman Walkouts x 1 minute

4A. Close Stance Squats x 10
4B. Tricep Pushups x 8
4C. Split Squats x 5/5
-- two rounds --

-- Seal Jacks x 30 seconds
-- Jumping Jacks x 30 seconds
-- two rounds --

-- Side Crunches x 30 seconds each side

5A. Wide grip Pushups x 8
5B. Bear Squats x 8
5C. Hindu Pushups x 6
-- two rounds --

-- Shadow box x 30 seconds
-- 1-leg Pogo Hops x 15 seconds each side
-- two rounds --

-- Lying Windshield Wipers x 1 minute
-- Russian Twist x 30 seconds

Tough workout, I had to take a couple of 30 second rests to keep going. Ended up drenched with sweat but happy, in a masochistic sort of way.
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Re: Cheesedog's Mass Experiment 2015

Post by Brahma Bill on Wed Jul 08, 2015 10:22 am

Dang! :hatsoff:
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jul 11, 2015 3:07 am

Brahma Bill wrote:Dang! :hatsoff:

You can say that again! :mrgreen:

Repeated my workout from July 6, subbing  out a few things to make the sequence flow better.  It's now a work of art.  Sweaty torturous art :face:

FRIDAY, JULY 10

Usual mobility and tabata warmup

Every exercise today was performed Tabata Style (20 seconds work/10 seconds rest) unless noted otherwise

1A.  Snatch grip Deadlift (135#)
1B.  Clean grip High Pull (135#)
1C.  DB Bent Lateral (20#)
--  repeated twice  --

--  Donkey Kicks
--  High Knees
--  repeated twice  --

--  Side V-ups x 30 seconds each side

-----   1 minute rest   ------

2A.  Snatch grip High Pull (85#)
2B.  SLDL (85#)
2C.  Bent Row (85#)
--  repeated twice  --

--  Mountain Climbers
--  Butt Kickers
--  repeated twice  --

-------  1 minute rest  -------

3A.  Alternating Lunge Jump
3B.  Alternating Side Lunges
3C.  Skater Hops
--  repeated twice  --

--  Shadow box x 30 seconds
--  Shoulder Tap Planks x 30 seconds

--  Situps x 30 seconds
--  Bicycle Crunches x 30 seconds

---------  1 minute rest  ----------

4A.  Superman Raises x 30 seconds
4B.  DB Pullovers (20#) x 30 seconds
4C.  Straight Bridges x 30 seconds
--  repeated twice  --

--  Circle Run
--  High Knees
--  repeated twice

EDIT:  Almost forgot, ended my workout with a moderately fast 2 mile run.

This workout worked out (that is, it worked me out) much better than the last time I worked this work out.  :toothy:  :toothy:


Last edited by Cheesedog on Sun Jul 12, 2015 1:46 am; edited 1 time in total
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sun Jul 12, 2015 1:44 am

SATURDAY, JULY 11

Warmed up with joint mobility, shadowboxing

-- All exercises tabata style unless otherwise noted --

1A. Dive bomber Pushups
1B. Double KB Front Squats (2 x 40#)
1C. Reverse Lunge
-- two rounds --

-- High Knees
-- Squat Thrust Jumps
-- two rounds --

-- Leg Crossed Crunches x 30 seconds each side

-------- 1 minute rest -------

2A. Pushups
2B. Tablemaker Dips
2C. Lunges
-- two rounds --

-- Pogo Hops
-- Quick Feet
-- two rounds --

-- Spiderman Walkouts x 1 minute

------- 1 minute rest ------

3A. One Leg Lunges
3B. Tricep Pushups
3C. Split Squats
-- two rounds --

-- Seal Jacks
-- Jumping Jacks
-- two rounds --

-- Side crunches x 30 seconds each side

-------- 1 minute rest ---------

4A. Hindu Pushups
4B. Bear Squats
4C. Wide Pushups
-- two rounds --

-- Shadow boxing
-- 1-leg Pogo Hops
-- two rounds --

-- Lying Windshield Wipers x 1 minute
-- Russian Twists x 30 seconds
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jul 14, 2015 3:09 am

MONDAY, JULY 13

WARMUP: on Rowing Machine, 3 minutes moderate speed/4 minutes Tabata Sprints/3 minutes moderate speed

1A. Rowing Machine x 100 Strokes
1B. Power Clean x 3 (95#)
-- two rounds as little rest as possible

-- Tabata style (20/10)

2A. Snatch grip Deadlift (135#)
2B. High Pull (135#)
2C. Bent Lateral (20#)
-- two rounds --

-- Donkey Kicks
-- High Knees

-- Side V-ups

3A. Snatch Grip high Pull (85#)
3B. SLDL (85#)
3C. Bent Row (85#)
-- two rounds --

-- Mountain Climbers
-- Butt Kickers

-- Flutter Kicks
-- Double Crunches

4A. Lunges
4B. Side Lunges
4C. Skater Hops
-- two rounds --

-- Shadow box
-- Shoulder Tap Pushups

-- Situps
-- Bicycle Crunches

5A. Supermans
5B. DB Pullovers (25#)
5C. Straight Bridges
-- two rounds --

-- Circle Runs
-- Lunge Jumps

-- Crunches

6. Ran 1 mile slow pace
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Re: Cheesedog's Mass Experiment 2015

Post by Avocadoshake on Tue Jul 14, 2015 5:46 pm

Cheese, that is so completely different to what I do. But you seem to be good at it :mrgreen:
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Wed Jul 15, 2015 1:26 am

Avocadoshake wrote:Cheese, that is so completely different to what I do. But you seem to be good at it :mrgreen:

Ha!  Actually it really kicked my butt, so much that I didn't have the energy for a workout today.
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jul 16, 2015 2:28 am

WEDNESDAY, JULY 15

-- Tabata intervals unless otherwise noted --

1A. Dive bomber Pushups
1B. Double KB Front Squats (2 x 40#)
1C. Reverse Lunge
-- two rounds --

-- High Knees
-- Squat Thrust Jumps
-- two rounds --

-- Leg Crossed Crunches x 30 seconds each side

-------- 1 minute rest -------

2A. Pushups
2B. Tablemaker Dips
2C. Lunges
-- two rounds --

-- Pogo Hops
-- Quick Feet
-- two rounds --

-- Spiderman Walkouts x 1 minute

------- 1 minute rest ------

3A. One Leg Lunges
3B. Tricep Pushups
3C. Split Squats
-- two rounds --

-- Seal Jacks
-- Jumping Jacks
-- two rounds --

-- Side crunches x 30 seconds each side

-------- 1 minute rest ---------

4A. Hindu Pushups
4B. Bear Squats
4C. Wide Pushups
-- two rounds --

-- Shadow boxing
-- 1-leg Pogo Hops
-- two rounds --

-- Lying Windshield Wipers x 1 minute
-- Russian Twists x 30 seconds
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Fri Jul 17, 2015 3:13 am

THURSDAY, JULY 16

WARMUP: 3 rounds of 5 reps each of squats, up/down dog, KB swings, jumping jacks

-- 3 TABATA ROUNDS OF: --
1A. Snatch grip Deadlift (135#)
1B. Clean grip High Pull (135#)
1C. DB Bent Lateral (20#)
1D. High Knees

-- Side V-ups left side x 30 seconds
-- High Knees x 30 seconds
-- Side V-ups right side x 30 seconds
-- High Knees x 30 seconds

----- 1 minute rest -----------------------

-- 3 TABATA ROUNDS OF: --
2A. Snatch grip High Pull (85#)
2B. SLDL (85#)
2C. Bent Row (85#)
2D. Butt Kicks

-- Mountain Climbers
-- Flutter Kicks
-- two rounds tabata style --

-------- 1 minute rest ------------------

-- 3 TABATA ROUNDS OF: --
3A. Lunge Jumps
3B. Side Lunges
3C. Skater "Hops" (because I didn't have much hop left)
3D. High Knees

-- Shadow box
-- Shoulder Taps Plank
-- two rounds tabata style

--------- 1 minute rest ----------------

-- 2 TABATA ROUNDS OF: --
4A. Superman
4B. Pullovers (25#)
4C. Straight Planks
4D. Circle Runs

5. Reverse Wrist Curl (30#) x 20-15-10-5
6. Finger curl wrist curl (45#) x 20-15-10-5
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sun Jul 19, 2015 2:04 am

FRIDAY, JULY 17

Light day, 45 minutes moderate cardio on the bike



SATURDAY, JULY 18


-- 4 ROUNDS OF: --
1A. Alternating DB Snatch (30#) x 1 minute
1B. Squat Thrust Jumps x 1 minute
-- just a few seconds rest here and there --

-- 7 EMOTM ROUNDS OF: --
2A. Deadlift (205) x 3
2B. Dips x 3
2C. Chinups x 3

-- 5 ROUNDS OF: --
3A. Band Sprint x 10 seconds
3B. KB Swings x 10
3C. Squat Thrust Jumps x 5
-- 30 seconds rest --

4. Ran 1 mile easy cardio pace

Good workout
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Mon Jul 20, 2015 2:08 am

SUNDAY JULY 19

Short on time today.

1. Ran 1 1/2 miles fast pace

-- 10-8-6-4-2 reps of: --
2A. Decline Pushups
2B. KB Bent Row (two 40#)

A quick stretch and done
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jul 21, 2015 2:37 am

MONDAY, JULY 20

Warmed up with foam rolling and dynamic flexibility

1. Shadowboxing x 10 minutes

-- 8 MINUTES OF: --
2A. Decline Pushups x 5
2B. KB Swings x 7
2C. 1-leg Lunge x 9/9
-- completed 6 rounds in just over 8 minutes --

-- 3 ROUNDS OF: --
3A. Pushups x 10
3B. Mountain Climbers x 20
3C. Jumping Jacks x 30
-- 30 seconds rest --

-- 3 ROUNDS OF: --
4A. Russian Twist (10#) x 20-15-10
4B. Reverse Crunch x 20-15-10

5. Reverse Wrist Curl (45#) x 20, 20
6. Wrist Curl (45#) x 35, 35
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Thu Jul 23, 2015 2:12 am

WEDNESDAY, JULY 22

Short on time today.

1. Ran 1 mile fast pace

-- 10 TO 1 REPS OF: --
2A. Divebomber Pushups
2B. Alternating Lunge Jumps
2C. V-ups
-- as little rest as possible --

A few quick stretches and done, good fast workout
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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Sat Jul 25, 2015 6:56 pm

Spent Thursday cleaning out gutters and digging out leaves and bushes. It felt like a sufficient "workout" :mrgreen:

FRIDAY, JULY 24

-- 4 MINUTES TABATA OF: --
1A. Squat Jacks
1B. Jumping Jacks
1C. Mountain Climbers
1D. Hindu Pushups

---- 1 minute rest ------

-- 10 EMOTM ROUNDS OF: --
2A. Dips x 5
2B. Chinups x 3
2C. Double KB Swing (two 40#) x 5

------ 1 minute rest ------

-- 10 EMOTM ROUNDS OF: --
3A. Lunge Jumps x 5/5
3B. Squat Jumps x 5
3C. Side Lunges x 10/10

------- 1 minute rest ------

-- 5 EMOTM ROUNDS OF: --
4A. Lateral Line Skip x 20/20
4B. V-ups x 10
4C. Russian Twist (10#) x 5/5

------ 2 minute rest -------

5. Ran 1 1/2 mile moderate cardio pace on the elliptical. I've been having some knee discomfort so pounding the pavement doesn't sound like a good idea. The elliptical is actually harder than outdoors, even the easiest setting is like running uphill. :zerk:





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Re: Cheesedog's Mass Experiment 2015

Post by Cheesedog on Tue Jul 28, 2015 3:06 am

SUNDAY, JULY 26

1. Rowing Machine: 3 minutes warmup, 4 minutes tabata sprints, 3 minutes moderate speed.

-- 10 to 1 reps of: --
2a. Pushups
2B. Lunge Jumps
2C. Squat Jumps
-- all with a 20# weight vest --

3. 20 minutes moderate cardio on the bike

MONDAY, JULY 27

1. Ran 1 mile fast pace

-- 5 EMOTM ROUNDS OF: --
2A. Deadlift (215#) x 3
2B. Dips x 3
2C. Pullups x 1

3. Ran 1/2 mile fast pace

-- 10 MINUTES OF: --
4A. Step Up x 5/5
4B. Lateral Lunge x 5/5
4C. Tricep Pushups x 8
4D. Mountain Climbers x 10
4E. Flutter Kicks x 10
-- completed 5 rounds --

5A. KB Swings x 10
5B. Jump Squats x 10
5C. V-ups x 10
5D. Up-Downs x 5 (3 second hi knees between each up down)
5C. Pogo Hops x 60
-- 35 seconds rest --

6. Ran 3/4 mile slow pace
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Re: Cheesedog's Mass Experiment 2015

Post by Brahma Bill on Tue Jul 28, 2015 8:09 pm

Looking good Cheese!
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Re: Cheesedog's Mass Experiment 2015

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