*****Chinups,... Anytime, Anywhere*****
- Thread starter fit_fairy
- Start date
SheWolf
Cathlete
Afternoon Chinsters,
Thank goodness the weight work for the week is done, way too much DOMS! Still walking funny because of the hamstrings. Anyway, today was day five of WS and here is how it played out:
Strength
Traditional Dead w 2 sec hold on floor.
8/8/8/8 - 90#
Circuit A - 10 minutes
Push up/Prone Jackknife on Ball w/
Reverse Lunge w/ weight at shoulder
Did alternating sets of 6, completed 7 rounds.
Lunges: 35# DB
Circuit B - 10 minutes
Squat & Press w/
Chin ups
did alternating sets of 6, completed 9 1/2 rounds.
Press: 6 x 10 - 20's
Chins: 6 x 1 unassisted, 6 x 8 assisted
***these were mixed grip chins and were harder, did them wrong on Monday***
Interval A
W/u 3 min, 6 intervals w 30 sec. max intensity 90 sec recovery, 3 min c/d. Use 4 DS BC drills 1 thru 7 skipping 4, and marched in place for recovery.
Thank goodness the weight work for the week is done, way too much DOMS! Still walking funny because of the hamstrings. Anyway, today was day five of WS and here is how it played out:
Strength
Traditional Dead w 2 sec hold on floor.
8/8/8/8 - 90#
Circuit A - 10 minutes
Push up/Prone Jackknife on Ball w/
Reverse Lunge w/ weight at shoulder
Did alternating sets of 6, completed 7 rounds.
Lunges: 35# DB
Circuit B - 10 minutes
Squat & Press w/
Chin ups
did alternating sets of 6, completed 9 1/2 rounds.
Press: 6 x 10 - 20's
Chins: 6 x 1 unassisted, 6 x 8 assisted
***these were mixed grip chins and were harder, did them wrong on Monday***
Interval A
W/u 3 min, 6 intervals w 30 sec. max intensity 90 sec recovery, 3 min c/d. Use 4 DS BC drills 1 thru 7 skipping 4, and marched in place for recovery.
fit_fairy
Cathlete
So Linda, how are you liking WS? Besides walking funny :+ It really looks like a tough w/o!
Joanne, glad to know that you are still chinning
This morning I did All Step and pullups.
Pullups: 4+1,4+1, 3+2, 3+2 and 3+2 (first number unassisted and second band)
This afternoon I did upper body. Trying to ease back into heavy lifting. Lowered the wts and will gradually increase back up.
Bench:
warmup 20#- 15 reps, 47.5#- 10 reps
working sets 70#-8, 75# 3 sets of 8
OHP:
warmup 15#- 6 reps, 20#-6 reps
working set 25#-3 reps 20# 8,8,7
**these felt heavy today so had to go lower than expected x( **
Skull Crushers 20# 3 sets of 8
One-Armed DB row: 40# 3 sets of 8
Bicep conc curls: 22.5#- 8,8,7
about 45sec-1 min rest between sets
Briee, Marcy???????????????????????????????????????????
[font color= purple size=+3]Catherine[/font]
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Joanne, glad to know that you are still chinning
This morning I did All Step and pullups.
Pullups: 4+1,4+1, 3+2, 3+2 and 3+2 (first number unassisted and second band)
This afternoon I did upper body. Trying to ease back into heavy lifting. Lowered the wts and will gradually increase back up.
Bench:
warmup 20#- 15 reps, 47.5#- 10 reps
working sets 70#-8, 75# 3 sets of 8
OHP:
warmup 15#- 6 reps, 20#-6 reps
working set 25#-3 reps 20# 8,8,7
**these felt heavy today so had to go lower than expected x( **
Skull Crushers 20# 3 sets of 8
One-Armed DB row: 40# 3 sets of 8
Bicep conc curls: 22.5#- 8,8,7
about 45sec-1 min rest between sets
Briee, Marcy???????????????????????????????????????????
[font color= purple size=+3]Catherine[/font]
http://www.rykat.org/forums/style_emoticons/default/arrowhead.png
http://www.picturetrail.com/fit_fairy
http://69.89.25.157/~extremf4/forums/images/smilies/chinup.gif
SheWolf
Cathlete
Catherine - I like WS, probably because it is so different. But at this point I could not imagine doing it more than four weeks. It's exhausting!I am not following the eating plan exactly, but I have lowered my carbs and am able to see change in just five days. Hard for me to follow the diet being a vegetarian.
fit_fairy
Cathlete
Hey Chinsters!!
I am getting ready to head off to a local wine tasting :9 This morning I did legs and followed it up with All Step. I kept the leg workout ligth to moderate as far as heavy goes. Will slowly work my way back up to heavier. Just wanted a break from the heavy stuff.
Linda, that's awesome that you have seen changes in just 5 days!! Maybe one day I'll be motivated enough to try WS,.... maybe I'll see if you survive it first
[font color= purple size=+3]Catherine[/font]
http://www.rykat.org/forums/style_emoticons/default/arrowhead.png
http://www.picturetrail.com/fit_fairy
http://69.89.25.157/~extremf4/forums/images/smilies/chinup.gif
I am getting ready to head off to a local wine tasting :9 This morning I did legs and followed it up with All Step. I kept the leg workout ligth to moderate as far as heavy goes. Will slowly work my way back up to heavier. Just wanted a break from the heavy stuff.
Linda, that's awesome that you have seen changes in just 5 days!! Maybe one day I'll be motivated enough to try WS,.... maybe I'll see if you survive it first
[font color= purple size=+3]Catherine[/font]
http://www.rykat.org/forums/style_emoticons/default/arrowhead.png
http://www.picturetrail.com/fit_fairy
http://69.89.25.157/~extremf4/forums/images/smilies/chinup.gif
fit_fairy
Cathlete
Good morning ladies!! I had a good time at the wine tasting last night. I just stuck with small tastes I need to work extra hard though from all of those calories x(
I did 4ds double cario this morning and pullups. My pullup numbers were 4/2,4/2,4/2,3/2,3.75/3 A bit better than Fridays, but not back up to the 5x5 unassisted was doing. Work, work,.......
Hope you all have had a good weekend!!
[font color= purple size=+3]Catherine[/font]
http://www.rykat.org/forums/style_emoticons/default/arrowhead.png
http://www.picturetrail.com/fit_fairy
http://69.89.25.157/~extremf4/forums/images/smilies/chinup.gif
I need to work extra hard though from all of those calories x(I did 4ds double cario this morning and pullups. My pullup numbers were 4/2,4/2,4/2,3/2,3.75/3 A bit better than Fridays, but not back up to the 5x5 unassisted was doing. Work, work,.......
Hope you all have had a good weekend!!
[font color= purple size=+3]Catherine[/font]
http://www.rykat.org/forums/style_emoticons/default/arrowhead.png
http://www.picturetrail.com/fit_fairy
http://69.89.25.157/~extremf4/forums/images/smilies/chinup.gif