Wes's Workout Log

[wesrman]

I cant wait to get my new book. I found a clip of a sample workout from the book caqlled No Excuses on youtube. Its from a guy that posts tons of workouts on youtube and they're all pretty sick.

Im going to do it tomorrow, but since i havent done many burpees or many of these types of workouts im going to drop the times down from 60/45/30 seconds to 45/30/15 seconds and see how it goes.
YouTube - "No Excuses"

Also i found a free stop watch/ round timer online that should be usefull for this kind of stuff:
Speedbagforum.com Workout Timer

[wesrman]

Monday January 12/09

I changed my mind when i found this workout:
RossTraining - Articles
So i decided to do it instead.
I did my own version because the workout is too intense for my fitness level and i didnt want to die..lol. My usual weight lifting routine hasnt helped with my conditioning at all so i did 30 minutes and stopped instead of doing the entire deck. I got through 36 cards in 30 mins, which isnt very good. However its a start and i plan on improving fast.
Heres how i set it up:
Spades- Burpees
Clubs- Chin Ups/Pull Ups
Hearts- Push Ups
Diamonds- Sit Ups
A-1 reps
2-2
etc
10-10
J-10
Q-10
K-10
No jokers
For chin ups/pull ups i did a max of 7 reps because im not that good at them yet.
Killer workout, i still feel worn out half hour later..lol.]
One bad thing is that i felt a sharp ain in my left knee while doing the burpees. Im hoping its nothing serious, but im a bit worried about how its going to hold up at work tonight.

[wesrman]

Tuesday January 13/09

Work went good last night. Got the worst/hardest job, but my knee felt pretty good. Im very sore from yesterdays Deck Of Cards workout. I cant wait to do it again, but i think im going to alternate Heavy and light days so i get the best of both worlds. At least until i get my copy of II and i get some new ideas on how to set up a program.

Forearms
2 sets of each:
Wrist roller (A)
(superset with)
Wrist roller (B)
Leverage bar twists...11 reps

Then did some bar hangs for grip strength. For these i just grab a pull up bar, lean back and switch my grip around and regrip until it burns like crazy. I did that a few times to finish them off. FWIW i get a great grip workout at work.

[ICB]

Nice set of workouts here i will add a few to my workouts.

[wesrman]

Wednesday January 14/09
Another hard night at work last night, but this morning i felt great.
Heavy/Strength Day
Squats......................3 sets
Bench Press...............3 sets
Weighted Chin Ups......3 sets
1 Arm Dumbell Press....3 sets
25 Burpees
Crunches..................2 sets
Time- 37:47

[wesrman]

Its been a rough week at work and i felt very tired and sore today. Switching from an upper/lower split to a full body routine, aswell as adding burpees, is a bit of a jump and will take some time to get used to. Anyways i managed to get in a small, but fairly intense workout. One more night of work and ill take the weekend off to recover. Hopefully my copy of II gets here early next week.

2 sets of each with very little rest between exercises and sets:
Burpees
Chin Ups
Sit Ups
Push Ups
Lateral Raise

Then i did 2 supersets for my forearms:
Wrist Roller (A)
Wrist Roller (B)