Scrumhalf's functional fitness workout log

[Scrumhalf]

2/12/10: Pull Workout

Pullups: Sets to failure, adding up to 100 pullups, 60 seconds rest between sets, 25 crunches during rest
Cable Rows: 120 x 8 x 3
Upright Rows: 60 x 10 x 3
BB Curls: 65 x 8 x 3
DB Shrugs: 85 x 8 x 2

Total Workout time: 35 minutes

[Nekrawulf]

Good work, nice variance.

2 caveats.

Lateral Raises belong in "pull". These help to develop the stabalizers of that particular chain.

BB curls in the "push" will cause an imbalance in the kinetic chain and shorten the biceps.


Minor things.

Keep up the awesome work!

[Nekrawulf]

BTW..

Here is my split I am starting next week. Feel free to borrow anything.

Push

Bench Press 5x5 (last set max)
Incline DB Press 2x10
Standing Press 5x5 (last set max)
3 x max set Dips

Pull

Deadlift 3x5 [(last set max) Standard or Romanian]
Power Clean 5x3 (last set max)
Landmine Row 3x10
DB Shrugs 2x12 (2-1-2 tempo)
3 x Max Set Pullups


Core/Hips

Squats 5x5 [(Last set max) OH, Front, Back, or Zercher]
Thrusters 3x5
Leg Extensions 3x12
Russian DB Lunges 3x20


Iso-Stab

Standing BB Curl 3x10
Skull Krushers 3x10
Lateral Raise 2x15
Reverse(rear-delt) Flys 2x15
DB Box Step-ups 2x15
Seated Calf Raises 2x8
Standing Calf Raises 2x12

[Scrumhalf]

Cool bro, thanks for posting your routine. It has some elements that I would like to include in my workout.

My goal is to be able to do 20 pullups and 100 pushups. Hope to be able to build up enough upper body strength to do that. Also want to increase my running speed to get close to 7 min per mile. I am closer to around 8:30 per mile now.

[Scrumhalf]

2/15/10: Push and Abs

Pushups: 12, 17, 13, 13, 21 (max)
Weighted Dips: Bodyweight x 10, +10 x 8, +25 x 7, +35 x 5
BB Shoulder Press: 65 x 8, 85 x 6, 95 x 6, 95 x 6
Close Grip Bench Press: 85 x 10, 95 x 8, 105 x 8, 105 x 7

The following done as a circuit with no rest (4 cycles):
Weighted Hyperextensions: +25 x 10
Russian twists with 10lb medicine ball on decline bench x 12
Weighted crunches (25lb dumbbell) on Swiss ball x 8

Finished with 1 set of chinnies (70 reps) and 1 plank held for 90 seconds.

Felt good.... I am still sore from my leg workout from Saturday - I'll see how I feel this afternoon and decide if I want to run.

[Scrumhalf]

2/16/10: Pull Workout

Pullups: Sets to failure until total of 100 pullups were reached. Got about 15-16 reps on the first 2-3 sets and then dropped off close to 7 reps per set.

Crunches: Interspersed between pullup sets. Probably got about 300 crunches

Cable Rows: 120 x 8 x 2

BB Curls: 60 x 8 x 2, 55 x 8

Had to cut short workout because I got a late start and had to get to work.

[Scrumhalf]

2/16/10: Afternoon cardio.

4 miles in 34 minutes (slow, :()

Conditions: Sunny, 56F.

Need to get my speed up. I don't tire easily, but 8 minutes miles are not acceptable! :mad:

[Scrumhalf]

2/17/10: Easy day, abs only

4 sets of pushups for warmup

Did the following circuit-style (5 rounds):

Dragon flags - 8 reps (form not great but working on it)
Weighted Back hyperextensions with 25lb plate - 10 reps
Russian twists with 10lb medicine ball - 10 reps
Weighted crunches on swiss ball with 25lb dumbbell - 10 reps

Finished with chinnies (50 reps) and a plank held for 2 minutes.

Total workout time: 30 min.

[Scrumhalf]

I haven't updated this in a while, so here goes:

Took about a week off from the gym because of work commitments - just ate clean and did stretching, etc. every day, so felt pretty good even after the inactivity.

Monday 3/12/10:

Push Workout:

DB Press:

2 warmup sets, then 65x8, 70x6, 70x5

DB Shoulder Press:

1 warmup set, then 42.5x8, 42.5x7, 42.5x7

Weighted Dips:

BWx8, +45x8, +45x6, +45x6

Close Grip BP:

95x8, 95x8, 95x7

Pike Pushups:

3 sets of 10

Core Circuit - 5 rounds with no rest:

Hyerextensions - +25lbs
Russian Twists with 20lb medicine ball on decline bench
Weighted crunches on swiss ball with 45lb dumbbell

Finished with 2 sets of chinnies - 70 reps each and 1 plank held for 1.5 minutes

Total time: About 50 min.

Comments:

1. I didn't push too hard today, given that it was my first day back after a week off. But everything felt good.

2. Weighted crunches with 45lb dumbbells is easy now. Time to move up to 50lbs. It is amazing - barely 2 months ago, I couldn't do 5 reps with a 25lb dumbbell. Weighted crunches really work amazingly well to strengthen the abs.

3. Really focused on lowering down in my dips until upper arm was parallel to ground. I realized that in the past, I wasn't lowering enough. Had to reduce the weight on the dip belt to 45lbs as a consequence but that's ok - the strength will come.

[dna9488]

I wondered what happened to this thread, lol.

Good job Scrumhalf

[Scrumhalf]

Tuesday 4/13/10:

Running day today.

Conditions: 43F, light rain

Distance: 4.5 miles
Time: 37 min, 43 seconds

Lost about 2 minutes to traffic lights, etc., so roughly a shade under 8 min/mile. Not good...:( - main focus now is to build up speed. I have to run intervals to make that happen. Short term goal: 7 minutes/mile. Long term: 6 minutes/mile.

[Scrumhalf]

Wednesday 4/14:

Pull Day:

Pullups: BWx6, +10x5, +15x5, +20x4, +25x3
DB Rows: 60x8, 65x7, 65x6
DB Shrugs: 85x8, 85x8, 85x7
BB Bicep Curls: 70x7, 70x7, 70x6

Core Circuit - 5 rounds:
Hyperextensions: +25lbs
Russian twists with 20lb medicine ball on decline bench
Weighted crunches on swiss ball with 50lb DB held at upper chest (PR)

Finish with 2 sets of chinnies - 60 reps each

Notes:

1. I really focused on form. Every weighted pullup was from a dead hang and I made sure I got my chin over the bar. I had to drop the weight a bit to make sure I didn't cheat.

2. Weighted crunches felt good with the 50lb dumbbell. I will move up to 55lb next time.

[3v1lj03]

Just a quick question what is a chinnie?

[Scrumhalf]

Chinnies are crunches coupled with a bicycle motion with your legs - left elbow to right knee and right elbow to left knee. Goal is to do them fast, as fast as you can - I generally do sets of 100 but for some reason, my abs were on fire yesterday and I could only get 60 reps before stopping.

[Scrumhalf]

Thursday 4/15/10:

Felt really tired today but dragged myself to the gym anyway

Legs:

Box Squats (below parallel): 4 sets - 8, 7, 6, 6 reps
Walking lunges: 4 sets with 50lb barbell
Calf raises: 400 lbs x ~10 reps, 4 sets