Scrumhalf's functional fitness workout log

[Scrumhalf]

Why am I always running in the rain? That's becaus it is raining all the time here! LOL....

If you live in the PNW and are bothered by the rain, you'll never leave the house. It never bothers me. Just put on a jacket and go. Tough guys aren't bothered by a little wet and cold! :)

[dna9488]

Why am I always running in the rain? That's becaus it is raining all the time here! LOL....

If you live in the PNW and are bothered by the rain, you'll never leave the house. It never bothers me. Just put on a jacket and go. Tough guys aren't bothered by a little wet and cold! :)

lol I understand that, and i am fine with it. I thought you might change it up and run indoors.

[Scrumhalf]

No man, I hate running indoors. Hate it, hate it, hate it. I'd rather run outdoors when it is 32F and sleeting than on a treadmill. I can't think of anything more boring - I don't know how people do it. I don't mind doing HIIT on the elliptical now and then because running intervals on the track is hard on the knees, but I can't stand the treadmill.

[dna9488]

No man, I hate running indoors. Hate it, hate it, hate it. I'd rather run outdoors when it is 32F and sleeting than on a treadmill. I can't think of anything more boring - I don't know how people do it. I don't mind doing HIIT on the elliptical now and then because running intervals on the track is hard on the knees, but I can't stand the treadmill.

lol you weirdo. Its all good. I like to run indoors and outdoors to mix things up.

Treadmill, ellipitcal, and stairmaster is enough for me during the semester when i do cardio at my campus.

For me the best cardio is during the summer. It'll be 90 degrees with 80% humidity and you just run. Your 1st mile feels great, buckets of sweat coming down your face and it honestly feels like you ran a marathon.

[Scrumhalf]

Thursday 4/29/10

Pull Day

Pullups: BW, +20x5, +25x5, +30x4, +30x3
Tucked lever: 1 minute in 2 30-second holds
DB Rows: 70x6, 70x5, 70x5
DB Shrugs: 85x8, 90x7, 90x6
BB Curls: 70x6, 75x4, 75x4

Core Circuit: 5 rounds, 10 reps each

1. Hyperextensions with 25lb plate
2. Russian twists on decline bench with 20lb medicine ball
3. Weighted crunches on swiss ball with 70lb dumbbell

Finisher: 2 chinnies, 60 reps each and a 90second plank

Notes:

1. Felt good and strong
2. Tucked lever is hard. I don't know when I'll get to 60 seconds in a single hold. :(

[the art of war]

good stuff brother ! Keep it up - you look good man, seeing the weight and what you can do at that size is very impressive to me. I have started dieting down so can gt m strength to weight UP! Loving the log bro.. keep it up.

[Scrumhalf]

Thanks bro! Appreciate the props... :thumup:

I've been told that gaining strength while keeping weight down is a slow hard process. We'll see how it goes - might take a year to hit some of my goals but that's fine, I'm in no hurry, will only be 45 in 1 year.. :rofl:

[the art of war]

:rofl: - my clock is ticking.. however I'm 24 :P - but I need to be ready man. I got nailed w/some sort of illness this past week, been training just mildly - do you train when sick ? I got these antiobiotics "z-pack" is the abbreviated term, mild dose of a few types I guess. Anyway, it's worked well, and I feel sweating it out can help.

btw - do you have any clue how many 45 year olds would kill to have your physique bro ? Just remember that, you're time spent on your health has payed off - lord knows what kind of kama sutra shit you know :hibb:

[Scrumhalf]

AOW, I've luckily been pretty healthy for as far as I can remember - haven't got so much as a cold in several years now. Not sure why or how but I live a pretty simple life with clean, good homecooked food and lots of veggies, so perhaps that's got something to do with it. You know, I've never really hesitated to take time off from the gym. If I feel tired or run down, I just skip a day and not worry about it. In fact, even after a week off, I've never felt like I lost anything.

[Scrumhalf]

Friday 4/30/10

HIIT intervals on Elliptical


8 min warmup

15 seconds all out, 45 seconds recovery x 7

Died, was revived by 5 minutes rest :)

30 minutes steady state cardio, HR at 130bpm

[Scrumhalf]

The physique I am striving for:

Floyd Mayweather at 146lbs...



Scrumhalf at 132lbs - need a lot more work :)

[Scrumhalf]

5/4/10

Pull Workout

Weighted neutral grip chinups: BW, +20x6, +30x5, +40x4, +40x4
BW Commando pullups: 8 reps x 3
DB Rows: 75x6, 75x5, 75x5
DB Shrugs: 85x8, 90x8, 90x7
BB Curls: 75x6, 75x5, 75x5

Isometric exercises:
DB Row motion: 6 second hold x 3
Curl motion: 6 second hold x 3


Notes:

1. Tried a different grip pullup from my usual overhand grip. Really concentrated on using my lats in the early part of the movement and biceps at the end. Finished with 3 sets of commando pullups. Felt strong.

2. Tried isometrics for the first time. Ross Enamait really encourages the use of isometric to assist with weighted exercises for strength. I'll keep trying them for a couple of months and see how it goes.

[Scrumhalf]

Tuesday 5/4/10 Evening

Swimming

Finally signed up for swim lessons to work on my stroke. The coach said that my crawl stroke was pretty good and the reason I was getting tired too soon was that my kicking wasn't as relaxed as it needed to be and that I was breathing too frequently, again causing me to tense up.

Worked on breathing every four strokes, as well as a bunch of kickboard work with my flutter kicks. Also worked on some backstroke, mainly practicing the flutter kicks and the shoulder roll.

Pretty tired this morning and had to drag myself out of bed. Let's see if I have energy to work out today.. :)

[dna9488]

Good job starting the swim. You'll quickly notice how tired you get in 15 minutes

[Scrumhalf]

Wednesday 5/5/10

Run and core

Ran 4.0 miles - mostly fartleks. Felt good.

Stretched for 15 minutes with foam roller.

Did a decent core workout:

Kneeling ab rollouts 4 x 10
Standing ab rollouts to wall (standing about 5 feet away) - 3 x 6
Russian Twists with 20lb dumbbell - 3 x 10
Swiss ball crunches with 70lb dumbbell - 3 x 10