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2016: the year that Cheesedog gets SHREDDED!

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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Thu Apr 21, 2016 2:25 am

Always good to see your workouts Cheese! Inspiring, as usual!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Fri Apr 22, 2016 1:55 am

Thanks Dave! I guess I shouldn't have taken today off... :oops:
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Fri Apr 22, 2016 2:39 am

I'll never be inspired again :(




:neener:
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Apr 23, 2016 2:42 am

Dave wrote:I'll never be inspired again :( :neener:

Maybe this will help!

FRIDAY, APRIL 22

Mobility to warm up, about ten minutes

1. Ran 1/2 mile on the elliptical, a pretty slow pace.

-- 6 ROUNDS 30 SECONDS EACH --
2A. High Knees
2B. Dive Bomber Pushups
2C. Lateral Line Hops
2D. Body Rows
2E. Jumping Jacks
-- rest 30 seconds after each round, and two minutes in the middle because I sudden rainstorm hit and I had to shut a few windows :raining:

-- 3 ROUNDS OF: --
3A. V-ups x 12
3B. Flutter Kicks x 12/12
3C. Oblique Crunches x 12/12

Stretches to cool off, mostly hip stretches. Around 10 minutes.

Time was 55 minutes, calories burned 486
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun Apr 24, 2016 2:04 am

SATURDAY, APRIL 23

Warmed up with foam rolling and joint mobility

-- 8 MINUTES OF: --
1A. Squats x 20
1B. KB Swings x 20
1C. Pushups x 15

-- 2 minutes rest --

-- 10 MINUTES OF: --
2A. Body Rows x 10
2B. Pushups x 10
2C. Squats x 10

-- 3 ROUNDS OF: --
3A. Russian Twists (10#) x 15
3B. Leg Raises x 15

Stretches to finish off

Time was 50 minutes, 450 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue Apr 26, 2016 2:18 am

MONDAY, APRIL 25

Mobility x 10 minutes

-- 4 ROUNDS OF: --
1A. Deadlift (185#) x 12-9-6-3
1B. Squats x 25-20-15-10
-- as little rest as possible --

-- 5 ROUNDS OF: --
2A. DB High Pull (50#) x 3/3
2B. Squats x 9
2C. KB Swings x 12
-- 30 seconds rest --

-- 3 ROUNDS OF: --
3A. DB Reverse Curl (20#) x 12
3B. Russian Twist (10#) x 15
3C. Leg Raises x 15

Some stretches and foam rolling to cool down

Time was 55 minutes, calories burned 515
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Brahma Bill on Tue Apr 26, 2016 8:38 am

Nice one Cheese!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed Apr 27, 2016 2:15 am

Brahma Bill wrote:Nice one Cheese!

Thanks Bill. Really sore today, just some mobility and stretching
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Fri Apr 29, 2016 2:26 am

WEDNESDAY, APRIL 27

-- 10 MINUTES OF: --
1A. Superman Walkouts x 5
1B. Pushups x 10
1C. Squats x 20

-- 10 ROUNDS OF: --
2A. Snatch grip high Pull x 5
2B. Squats x 10

3. Wrist Roller x 3

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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Apr 30, 2016 3:09 am

FRIDAY, APRIL 29

Mobility to warm up

-- 3 ROUNDS WARMUP: --
1A. KB Swings x 15
1B. Squats x 10
1C. Pushups x 5

-- 15 E90S ROUNDS OF: --
2A. Deadlift (225#) x 1
2B. Decline Pushups x 5
2C. Squats x 9

-- 3 ROUNDS OF: --
3A. Chinups x 30 seconds
3B. Squats x 30 seconds
3C. Superman Planks x 30 seconds

Static stretches to cool down

Time was one hour, 661 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Mon May 02, 2016 2:46 am

SUNDAY, MAY 1

WARMUP

3 quick rounds of swings, squats, and pushups

-- 9 EMOTM ROUNDS OF: --
-- 95# barbell --
1A. High Pull x 3
1B. Push Press x 3
1C. Bent Row x 3
-- about 30 seconds rest --

--- 3 ROUNDS OF: --
2A. DB Snatch (40#) x 3/3
2B. Pullups x 5

-- 2 ROUNDS OF: --
3A. Side Plank x 15 seconds each side
3B. Superman Plank x 20 seconds

Static Stretching

55 minutes, 506 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue May 03, 2016 2:12 am

MONDAY, MAY 2

Mobility warmup

-- 5 E2M ROUNDS OF: --
1A. Clean Pull (135#) x 10
1B. Body Rows x 10
1C. Pushups x 10

-- 3 ROUNDS OF: --
2A. Reverse Crunches x 10
2B. Pushups x 10
2C. Body Rows x 10

Static stretches to cool down

35 minutes, 375 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Thu May 05, 2016 3:02 am

WEDNESDAY, MAY 4

Mobility  warmup

--  5 ROUNDS TABATA OF:  --
1A.  Power Clean (95#)
1B.  Pushups
1C.  Squats

--  10-8-6-4-2 REPS OF:  --
2A.  Deadlift (185#)
2B.  Dips
2C.  Chin-ups

--  3 ROUNDS OF:  --
3A.  DB Reverse Curls x 8
3B.  Janda Situps

Static stretches to finish

50 minutes, 503 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun May 08, 2016 1:48 am

SATURDAY, MAY 7

Usual mobility warmup

-- 6 EMOTM OF: --
1A. DB Clean and Press (25#) x 5
1B. Squats x 10

-- 5 ROUNDS OF: --
2A. Horizontal Rows x 5-4-3-2-1
2B. Decline Pushups x 10-8-6-4-2
2C. Squats x 25-20-15-10-5

-- 2 ROUNDS OF: --
3A. Flutter Kicks x 40 seconds
3B. Superman Walkouts x 40 seconds
3C. Bicycle Crunches x 40 seconds

4. Stationary bike x 12 minutes moderate cardio

Some foam rolling

Time was 1 hour, 570 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat May 21, 2016 3:09 am

FRIDAY, MAY 20

Revamping my training the last few weeks. I have to drop any jumping, running, or heavy leg work for a while due to knee soreness.

Anyway, here's todays effort.

-- 5 ROUNDS OF: --
1A. Chin-ups (light band assist) x 8-8-6-6-5
1B. Pike Pushups x 5
1C. DB Snatch (40#) x 5/5
-- 1 minute rest --

2. Overhead Squats (light bar), 3 x 10
3. Goblet Squats (25#) x 10-8-6-4-2
-- no rest --

-- 3 ROUNDS OF: --
4A. Pushups x 20-15-10
4B. Russian Twists x 30 (unweighted), 20 (10#), 15 (15#)
4C. Planks x 45 seconds

Foam rolling and stretching

Tie was just under an hour, 573 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun May 22, 2016 2:39 am

SATURDAY, MAY 21

WARMUP: mobility and 10 minutes shadowboxing and dynamic stretches

-- 5 ROUNDS OF: --
1A. KB Swings x 10
1B. Hanging Knee raises x 5

2. Clean and Press, 45# x 10, 65# x 8
3. Clean and Push Press, 95# x 5-3-3

-- 3 ROUNDS OF: --
4A. Deadlift (135#) x 20-15-10
4B. Pushups x 30-20-10
4C. Situps x 30-20-10

5. Stationary bike x 15 minutes

Time was 1:22, calories burned was 755
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed May 25, 2016 2:31 am

TUESDAY, MAY 24

Mobility

10 minutes shadowboxing and dynamic flexibility

-- 5 ROUNDS OF: --
1A. Squats x 10
1B. Wide Pullups (lite band assist) x 6-6-5-3-3
1C. Squats (25#) x 10

-- 8 ROUNDS OF: --
2. Decline Pushups x 5
-- 30 seconds rest --

-- 3 ROUNDS OF: --
3A. Squats x 20/15/10
3B. Plank x 60/45/30 seconds
-- no rest --

4. 20 minutes moderate cardio on the bike

Time was just over an hour, calories burned was 705
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Thu May 26, 2016 2:28 am

WEDNESDAY, MAY 25

-- 5 ROUNDS OF: --
1A. DB Snatch (40#) x 5/5
1B. Pushups x 10
1C. Squats x 10

2. Clean: 65# x 10, 75#x 8, 85# x 6, 95# x 4, 105# x 2
3. Deadlifts: 185# x 10, 195# x 8, 205# x 6, 215# x 4, 225# x 2

-- 3 ROUNDS OF: --
3A. Leg Raises x 20/15/10
3B. Situps x 20/15/10

Time was 1 hour, calories burned 648
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat May 28, 2016 3:06 am

FRIDAY, MAY 27

foam rolling and mobility

-- 5 ROUNDS OF: --
1A. Tricep Pushups x 5
1B. Pike Pushups x 5-5-3-3-3
1C. Jump Rope x 30

-- 5 ROUNDS OF: --
2A. Pushups x 10
2B. Body Rows x 10

-- 3 ROUNDS OF: --
3A. Squats X 20-15-10
3B. Planks x 60-45-30 seconds
3C. Russin Twists (10#) x 30-20-10

Static stretches

Time was one hour, 605 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed Jun 01, 2016 1:42 am

This whole week is going to be an easy week. Lots of foam rolling, yoga, stretching. Starting a new cycle next week
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed Jun 08, 2016 2:57 am

Couple of days behind on logging


SUNDAY, JUNE 5

1. Deadlift: 185# x 3, 195# x 3, 205# x 3, 215# x 3, 225# x 3

2. Deadlift (135#) 5 x 10

3. Bent Rows (95#), 3 x 10

4. Moderate cardio on the bike x 20 minutes


TUESDAY, JUNE 7

1. Power Clean and Push Press (95#), 5 x 2.

2. Power Clean and Press (80#), 10 x 2

-- 3 x 3 minute rounds of: --
3A. Pushups x 5
3B. Body Rows x 5
3C. Squats x 10
3D. Jump Rope x 30

4. 20 minutes moderate cardio on the bike
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Brahma Bill on Wed Jun 08, 2016 3:55 pm

Looks like you're going back to more strength based stuff. Have you gotten as "shredded" as you wanted?
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Fri Jun 10, 2016 2:16 am

Brahma Bill wrote:Looks like you're going back to more strength based stuff. Have you gotten as "shredded" as you wanted?

Shredded? Not yet, but I'm still working on it. It's a long slow process. I'm going back to more strength training because my strength has been going down, way down. 225# deadlifts felt really heavy, and they shouldn't. So lots of pulls, power cleans, and push presses to get strength back up.

THURSDAY, JUNE 9

Mobility warmup x 15 minutes

-- 4 ROUNDS OF: --
1A. Jump rope x 30 seconds
1B. Squat Thrusts x 30 seconds
1C. Shadowboxing x 2 minutes
-- 30 seconds rest --

-- 20 MINUTES OF: --
2A. Clean Pull (185#) x 3 on even minutes
2B. 1-hand KB Clean and Press (40#) x 2/2 on odd minutes
-- a little shadowboxing between sets to keep the heart rate up --

3. Stationary bike x 20 minutes easy cardio

Time was 1:10, calories burned was 760
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Tue Jun 14, 2016 1:54 am

Cheesedog, I am shredded right now. Barely been training. Eating much less than when training. Kept all my strength, for the most part. Conditioning is okay from kali drills. Have you tried just massively reducing caloric intake.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue Jun 14, 2016 2:58 am

Dave wrote:Cheesedog, I am shredded right now.  Barely been training.  Eating much less than when training.  Kept all my strength, for the most part.  Conditioning is okay from kali drills.  Have you tried just massively reducing caloric intake.

Yes, to the point of being sick, dizzy, and exhausted. No more of that! I've even lately been experimenting with eating breakfast again, after IFing for the last few years. We'll see how that works out.

SUNDAY, JUNE 12

-- 6 X 2 MINUTE ROUNDS OF: --
1A. Pushups x 5
1B. Rows x 5
1C. Squats x 10
1D. Jumping Jacks x 10

-- 3 ROUNDS OF: --
2A. V-ups x 10
2B. Side V-ups x 10/10

No time to get in a workout Monday. :grrr!:
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Fatman on Tue Jun 14, 2016 11:25 am

Dave wrote:Have you tried just massively reducing caloric intake.

There's a fine balance between reducing caloric intake and slowing down your metabolism. Severe caloric restriction can be counterproductive - it works wonders in the short term, but once you get back to eating more "normal" amounts you may end up fatter than before. There was an article recently about Biggest Loser contestants experiencing this effect.

Obviously this is not an issue if you plan to eat 1,000 or fewer calories a day for the rest of your life. Would save a lot of money that way, I guess.

The reverse is true of get-big-quick eating plans, which were in vogue when I was starting out lifting.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Tue Jun 14, 2016 3:02 pm

Well I basically am hungry all the time, except right after a meal.  Good for 30 minutes, maybe an hour or two, then I am hungry until I have my second and sometimes third meal.  I don't snack like I used to either.  I have been hovering around 185, I think.  Six pack and muscle definition.  I am at least 90% as strong as I have ever been, though. I am stronger in some exercises, though mostly power ones, not grinding ones.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Mon Jun 20, 2016 2:25 am

I'm trying to replicate my diet from the couple of times I lost a lot of fat and kept it off for extended periods of time. Both times I ate a small breakfast, lite lunch, bigger dinner with no snacks or the biggest nemesis, late night eating.

Anyway, here's Saturdays workout.

1. Power Clean and Press, worked up to a few singles with 95#
2. High Pull, a few singles with 145#
3. Deadlifts, worked up to a single with 245#

-- 4 ROUNDS TABATA OF --
4A. Band Sprint
4B. Pushups
4C. Leg Pull-ins
4D. Squats

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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue Jun 21, 2016 2:50 am

MONDAY, JUNE 20

1. Power Clean and Press, 105#
2. High Pull, 135#
3. Deadlift, 255#

20 minutes moderate cardio
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Jun 25, 2016 2:32 am

Got in a couple of workouts the last few days, but didn't have time to post them. Today's was pretty good.

FRIDAY, JUNE 24

Foam rolling and mobility warmup

-- 3 ROUNDS OF: --
1A. DB Bent Lateral (25#) x 12
1B. DB Side Lateral (25#) x 8
1C. Situps x 10
1D. Swiss Ball 1-leg Leg Curls x 8-10-10 each side
1E. Horizontal Rows x 5
1F. Shadowboxing x 3 minutes

-- 5 ROUNDS OF: --
2A. Run on elliptical x 5 minutes (moderate cardio speed)
2B. Dive-bomber Pushups x 5
2C. Horizontal Rows x 5
2D. Squats x 20

5 minutes slow jog on elliptical

Static stretches to finish

Time: 1:33, calories burned: 1031
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Mon Jun 27, 2016 2:32 am

SUNDAY, JUNE 26

-- 5 ROUNDS OF: --
1A. Squats x 10
1B. Shadowbox x 1 minute
1C. DB Zottman Curls (25#) x 12
1D. Shadowbox x 1 minute

2. Bike x 20 minutes cardio
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue Jun 28, 2016 2:52 am

MONDAY, JUNE 27

-- 4 ROUNDS OF: --
1A. Dips x 5
1B. Shadowbox x 1 minute
1C. Skip Rope x 30 seconds
1D. Lunges x 10/10
1E. Situps x 15
1F. Pushups x 10
-- 1 minute rest --

-- 5 ROUNDS OF: --
2A. Run on elliptical x 5 minutes
2B. Hang Power Clean (95#) x 3
2C. Bent Row (95#) x 6
2D. RDL (95#) x 9

Time was 1:26, 902 calories burned.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed Jun 29, 2016 2:25 am

TUESDAY, JUNE 28

-- 4 ROUNDS OF: --
1A. Clean Pull: 135# x 10, 185# x 8, 205# x 6, 225# x 4
1B. Wide Pull-ups x 6-5-4-3
1C. Shadowbox x 2 minutes
-- 60 seconds rest --

-- 3 ROUNDS OF: --
2A. Run on elliptical x 3 minutes
2B. Deadlift (245#) x 1
2C. Body Rows x 10
2D. Pushups x 10

3. Slow run for a few minutes while the old heart rate went down

Time was 1:22, calories burned was 883
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Jul 02, 2016 2:53 am

THURSDAY, JUNE 30

Mobility and foam rolling to warm up

-- 10 ROUNDS OF: --
1A. Shadowbox x 30 seconds
1B. Sit-up x 30 seconds
1C. Squats x 30 seconds
-- rest x 30 seconds --

-- 5 ROUNDS OF: --
2A. Run on elliptical x 5 minutes
2B. Chin-ups x 3
2C. Decline Pushups x 6
2D. KB Swings x 20

Static stretching to finish
Time was 1:21, calories burned was 796


FRIDAY, JULY 1

Mobility warmup

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

-- 5 ROUNDS OF: --
2A. Run on elliptical x 5 minutes
2B. Dive-bomber Pushups x 5
2C. Horizontal rows x 5
2D. Squats x 20

Stretching to cool down
Time was 1:12, calories burned was 675









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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Mon Jul 04, 2016 2:57 am

SUNDAY, JULY 3

Foam rolling and mobility warmup

-- 5 ROUNDS OF: --
1A. Run on elliptical x 5 minutes
1B. Chin-ups x 3
1C. Decline Pushups x 5
1D. Squats x 20

2. 20 minutes moderate cardio on the bike

Clocked in at just over an hour, burned almost 800 calories
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue Jul 05, 2016 2:49 am

MONDAY, JULY 4

Mobility warmup

-- 6 ROUNDS OF: --
1A. Run on elliptical x 5 minutes
1B. Power Clean and Press (95#) x 3
1C. Hang High Pull (95#) x 4
1D. Bent Row (95#) x 5

2. Elliptical x 10 minutes moderate cardio

Stretching cool down

1:20 time, calorie burn 767
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed Jul 06, 2016 2:52 am

TUESDAY, JULY 5

-- 3 ROUNDS OF: --
1A. Pushups x 15
1B. Sit-ups x 15
1C. Stick fighting Patterns x 1 minute
1D. Shadowboxing x 3 minutes
-- 1 minute rest --

-- 5 ROUNDS OF: --
2A. Deadlift (225#) x 3
2B. Body Rows x 10
2C. Squats x 20
2D. Elliptical x 5 minutes moderate speed cardio

Total tie was 1:33, calories burned was 1067
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Aug 13, 2016 3:26 am

Dang, it's been a long time since I had time to post. Life gets busy sometimes. Still working out pretty consistently. Lost a few pounds, still working on the shredded thing.

Here's the last three days.

WEDNESDAY, AUGUST 10

About 15 minutes foam rolling and mobility

-- 7 ROUNDS OF: --
1A. Deadlift x 12-10-8-6-4-2-1 (weights were 140#, 160#, 185#, 210#, 230#, 250#, 270#)
1B. 1-leg Lunge x 8
1C. Lateral Line Hops x 50
-- as little rest as Possible throughout --

-- 3 ROUNDS OF: --
2A. Squat Jumps x 5
2B. Goblet Squats (25#) x 12
2C. KB Swings (40#) x 12
-- no rest --

-- 2 ROUNDS OF: --
3A. Stir the Pot x 8/8
3B. Pallof Press x 10/10
3C. Pallof Twist x 10/10

4. Stationary Bike x 20 minutes moderate cardio

Stretching to cool down. Total time was 1:40, calories burned was 1106


THURSDAY, AUGUST 11

CARDIO DAY

Foam rolling and mobility

1. Rowing machine: 3 minutes warmup, 4 minutes Tabata, 1 minute recovery, 9 minutes HIIT (20/20), 3 minutes cool down

2. Elliptical: 21 MINUTES HIIT (2 minutes moderate, 1 minute fast)

3. Stationary bike: 15 minutes moderate speed

Static stretching

Time was 1:20, calories burned 869


FRIDAY, AUGUST 12

Foam rolling and mobility

-- 3 ROUNDS OF: --
1A. Dive Bomber Pushups x 12-10-8
1B. Wide grip Pullup x 3

-- 3 ROUNDS OF: --
2A. Decline Pushups x 12-10-8
2B. Body Rows x 12

-- 3 ROUNDS OF: --
3A. Tricep Pushups x 8
3B. EZ Curls (75#) x 8

-- 3 ROUNDS OF: --
4A. Bent Laterals x 9
4B. Side Laterals x 8
4C. Zottman Curls x 8/8
-- 30# DB's --

5. Elliptical: 15 minutes HIIT (2 minutes moderate, 1 minute fast)

6. Stationary bike: 20 minutes moderate cardio

Some stretching to finish off

Time was 1:44, calories burned 1105
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun Aug 14, 2016 2:15 am

SATURDAY, AUGUST 13

Foam rolling and mobility

-- 3 ROUNDS OF: --
1A. DB High Pull (60#) x 5/5
1B. Lunges (30#) x 8/8
1C. Lateral Hops x 50

2. Elliptical: 10 minutes HIIT (1 minute slow/1 minute fast)

-- 3 ROUNDS OF: --
3A. Squat Jumps x 5
3B. Goblet Squats (30#) x 12
3C. KB Swings (40#) x 12
3D. Run on elliptical x 3 minutes

4. Elliptical: 11 minutes HIIT (2 minutes moderate/1 minute fast)

-- 3 ROUNDS OF: --
5A. Bench Crunches x 30-25-20
5B. Russian Twists x 20-15-10

Some static stretches to cool down

Time was 1:21, calories burned 825

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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed Aug 17, 2016 2:07 am

MONDAY, AUGUST 16

Usual warmup

-- 4 ROUNDS OF: --
1A. Clean Pull (185#) x 10
1B. Wide Pullup x 5
1C. Shadowbox x 2 minutes
1D. Heavy Bag Combo's x 1 1/2 minutes
-- rest 30 seconds --

-- 3 ROUNDS OF: --
2A. Dive Bomber Pushups x 12-10-8
2B. Horizontal Rows x 8-7-6

-- 3 ROUNDS OF: --
3A. Decline Pushups x 8
3B. EZ bar Curls (70#) x 8

-- 2 ROUNDS OF: --
4A. Zottman Curls (30#) x 8
4B. Side Laterals x 8
4C. Bent Laterals x 8

Static stretches

1:20, 870 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed Aug 24, 2016 2:26 am

Busy week because we got new tile in the kitchen, dining room, and both bathrooms, and a new vanity in the upstairs bath. Turned out to be a lot more time consuming than we thought it would be. Finally got in a decent workout today.

TUESDAY, AUGUST 23


-- 3 ROUNDS OF: --
1A. Elliptical X 3 minutes moderate speed run
1B. Dive Bomber Pushups x 12
1C. Squat Jumps x 12

-- 3 ROUNDS OF: --
2A. Elliptical x 1 minute moderate, 1 minute fast, 1 minute slow-moderate
2B. Decline Pushups x 12-10-10
2C. Body Rows x 8

-- 3 ROUNDS OF: --
3A. Elliptical x 1 minute moderate, 1 minute fast, 1 minute slow-moderate (mostly slow by the end)
3B. KB Swings x 12
3C. Lunges x 12/12

-- 20-15-10 reps of: --
4A. Bench Crunch leg raises
4B. Russian Twists


Stretching to cool down

Time was 1:01, calories burned was 761







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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Aug 27, 2016 3:14 am

WEDNESDAY, AUGUST 24

-- 5-4-3-2-1 REPS OF: --
1A. Power Cleans and Push Presses: 65#, 75#, 95#, 100#, 105#
1B. Chin Ups
1C. Run on elliptical x 3 minutes

-- 3 ROUNDS OF: --
2A. Clean Pull: 165# x 12, 190# x 10, 210# x 8
2B. Dips x 8-8-8
2C. Run on elliptical x 3 minutes

-- 3 ROUNDS OF: --
3A. Deadlift (230#) x 6-4-2
3B. 1-leg Lunge x 4/4
3C. Run on elliptical x 3 minutes

Time was 1:30, calories burned 1131


FRIDAY, AUGUST 26

1. Run on elliptical x 10 minutes, 2 minutes warmup, 7 minutes moderately fast, 1 minute slow

-- 3 ROUNDS OF: --
2A. Dive bomber Pushups x 12-10-8
2B. Squat Jumps x 15

3. Elliptical: 8 minutes HIIT( 1 minute moderate/1 minute fast) and 2 minutes recovery

-- 3 ROUNDS OF: --
4A. Decline Pushups x 12-10-9
4B. Horizontal Rows x 9-8-8

5. Elliptical: 9 minutes HIIT (2 minutes moderate/1 minute fast) and 1 minute slow

-- 3 ROUNDS OF: --
6A. KB Swings x 15
6B. Lunges x 12/12
6C. Bench crunch leg raises x 25-20-15
6D. Russian Twists x 25-20-15

7. Stationary Bike x 20 minutes moderate cardio

1:50, 1121 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue Aug 30, 2016 3:03 am

MONDAY AUGUST 29

Foam rolling

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

-- 3 ROUNDS OF: --
2A. Power Clean (95#) x 5
2B. Push Press x 3
2C. Bent Row x 5
2D. Lateral Line Hop x 60

-- 4 ROUNDS OF: --
3A. Clean Pull: 170# x 12, 195# x 10, 225# x 8, 230# x 6
3B. Heavy Bag x 1 1/2 minutes
-- 30-45 seconds rest --

4. Moderate cardio x 20 minutes on the bike

Stretching to cool down

Time: 1:30, calories burn: 974











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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Fri Sep 02, 2016 2:43 am

WEDNESDAY, AUGUST 31

1. Squat Thrust Jumps: 50 in 5 minutes

-- 3 ROUNDS OF: --
2A. Dive Bomber Pushups x 12
2B. Wide Pullups x 8 (band asst.)
2C. Jump Squats x 12
2D. Elliptical: 1 minute moderate, 1 minute fast, 1 minute moderate

3. Heavy Bag Combo's: 3 x 2 minute rounds w/1 minute rests

-- 3 ROUNDS OF: --
4A. Decline Pushups x 12-11-10
4B. Chin-ups x 8 (band asst.)
4C. KB Swings x 15
4D. Elliptical: same as above

-- 2 ROUNDS OF: --
5A. RKC Plank x 15 seconds
5B. Side Planks x 10 seconds

6. Moderate cardio on the bike x 12 minutes

Time was 1:40, calories burned 1200.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun Sep 04, 2016 3:08 am

SATURDAY, SEPTEMBER 3

-- 5 ROUNDS OF: --
1A. Squat Jumps x 10
1B. Pushups x 10
1C. Body Rows x 10
1D. Shadowbox x 2 minutes
-- 1 minute rest --

2. Moderate cardio on the bike x 20 minutes

With warmup and cool down about an hour time, around 700 calories burned
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