Whatsup everyone! Happy Friday! I hope you all had an awesome week and have great plans for the weekend! I know I am fired up for this weekend to be here. So I got some good info for you today. BOOM Let’s do this!
First on the list, an UNREAL cardio routine that is sure to leave you on your keester! We performed this circuit this morning at UT and it took me about 55 minutes to complete.
Burpees: 20 Reps all the way down to 1
Butterfly Sit Ups: 1 Rep all the way up to 20
Box Jumps: 20 Reps all the way down to 1
Pushups: 1 Rep all the way up to 20
Body Weight Squats: 20 all the way down to 1
To make this all a little more clear, I will explain. You start by doing 20 burpees, you then do 1 BFSU, 20 box jumps, 1 pushup, and finally 20 squats. That’s a round, next round you do 19 Burpees, 2 BFSU, 19 Box Jumps, 2 Pushups, and 19 Squats. You do this until you have reached the limit of either 20 reps or 1 rep depending on the exercise. Believe me; you’ll want a towel and a lot of water for this circuit!
So at work, Jenna from http://fitgirlsmartini.com/ convinced me to purchase some Apple Cider Vinegar. I have heard that this is like a super supplement for your health so today I ran out and purchased some. I’m very excited to see how things go with this new “super supp.” I took my first serving today actually of 1 TBSP mixed with lemon juice. BAM what a wake up call lol. The taste is veryyyy potent haha.
Finally, lets take a look at todays weight training workout.
Deadlifts Deadlifts Deadlifts ALLLL Day! Today was week 2 of my 5/3/1 cycle with my training weight of 360.
70% 3 Reps 250
80% 3 Reps 290
90% 3+ Reps 325 (Ripped that 5 times!)
Followed by Shortcut to size 4×6-8 reps Deads
240 (8) x2. 250 (8). 265 (8). 225(5)
I finished with the Crossfit WOD “Sean”
This is composed of 10 rounds for time with
11 Pullups Chest to Bar & 21 75LB Front Squats
This workout was a legit killer! I completed it in 18:53 but MAN did it take a lot out of me! The kips gave me a nasty pump though if I do say so myself 🙂
Last but not least, I think I am going to purchase a “Flip” hand held video camera and ad some video logs into this blog. Any thoughts? Good idea, bad idea, no comment?
Lets keep hustling guys! HEADING TO THE TOP!