1quick1 getting down on Crossfit

1quick1 · 12-21-2007, 02:58 AM

Hey everyone. I'm going to start my journal up over here as well. My other journals can be found at

bb.com 1quick1's Doing what I do Journal - Bodybuilding.com Forums
E/B.net 1quick1 doing what I do journal - Extreme Bodybuilding

My routine is pretty much.

Monday - Upper (heavy, mostly compounds)
Tuesday - Lower (heavy, mostly compounds)
Wed - Off
Thursday - Push (higher reps/lower weight
Friday - Pull (higher reps/lower weight)

Thursday - Push

Incline Bench Press

135 x 10 warmup
135 x 6 warmup
185 x 6
205 x 2
205 x 2

I wanted to go for 225 but didn't have a spotter where I was set up.

Incline DB flys
35's x 10
35's x 10
35's x 12

Cable flys

100lbs x 10

These were hurting my shoulder so I laid off them.

DB Military Press

75's x 8
75's x 8

Single arm bent over lateral raises

25lbs x 10
25lbs x 10

DB front raises

20's x 10
20's x 10
20's x 12

Cable overhead skull crushers

50 x 10
60 x 10
80 x 8

Never did these but that last set was the right weight.

Dips (unweighted)

3 sets of 12

Very fast paced and really short RI's.

Total Time - 50 minutes

I didn't get enough sleep going into this workout so it was pretty hard to get out of bed. Once I was up and in the gym I felt great. Today was suppose to be a lighter weights/higher reps but didn't exactly go that way. Tomorrow is pull and I'm pumped.

TROJANNATION · 12-21-2007, 03:00 AM

Subscribed!

Richie_Awesome · 12-21-2007, 03:04 AM

Subscribed!

1quick1 · 12-21-2007, 03:05 AM

Quote:

Originally Posted by TROJANNATION

Subscribed!

Quote:

Originally Posted by Richie_Awesome

Subscribed!

haha awesome smilies.

The Ory one is hilarious.

1quick1 · 12-28-2007, 01:52 AM

Thursday - Upper

Damn holidays! Screwed up work schedules result in screwed up sleep schedules when you work the night shift. I'm ready for the holidays to be over so I can get on with the distractions.

5 minutes rotator cuff warmups

Bench Press

135 x 10
135 x 6
185 x 10
205 x 6
205 x 3

Incline DB Bench Press

80's x 6
80's x 4

Incline Flys

30's x 12

Long bar rows

3 plates x 12
3 plates x 12
3 plates x 12

Rope Face pulls

60lbs x 12
80lbs x 12
90lbs x 7

Lateral raises

20's x 12
20's x 12
20's x 12

Dips

BW x 20
BW x 12

Seated DB iso curl

20lbs x 16 slow, hold and squeeze

Total Time - 40 minutes

Thoughts - 7/10 - Not the greatest workout but I'm looking forward to getting down to business here after the holidays.

Richie_Awesome · 12-28-2007, 01:54 AM

Do you ever do weighted dips?

Why rotator cuff work? Rehab or prehab?

Good stuff doing that, I need to do more RC work.

1quick1 · 12-28-2007, 02:00 AM

Quote:

Originally Posted by Richie_Awesome

Do you ever do weighted dips?

Yea I love weighted dips. 95% of the time I do them weighted but from time to time I'll switch up and do them really fast with short rest times.

Here's a video from about 5-6 months ago. My best is BW + 115lbs x 6

I can't get this vid to embed.

YouTube - BW + 100lbs x 6

Quote:

Originally Posted by Richie_Awesome

Why rotator cuff work? Rehab or prehab?

Good stuff doing that, I need to do more RC work.

It's definitely prehab. I've "tweaked" my shoulder a couple times with poor form on incline bench. Nothing serious but once I corrected my form and threw in some RC warmups I haven't had much of an issue.

TROJANNATION · 12-28-2007, 02:06 AM

Nice workout bro! Rope face pulls are a great exercise, I need to start doing them again

Richie_Awesome · 12-28-2007, 02:07 AM

Hey bud, I don't know why, but the sites uses utube for the coding. I'd like to get it to be utube and youtube.

[utube] for the first and the close tag. with / before it. [...utube]....[.../utube]

(yes aware that you're not a noob and I don't need to spell it out

but someone else may be reading, heh)

1quick1 · 12-28-2007, 02:24 AM

Quote:

Originally Posted by TROJANNATION

Nice workout bro! Rope face pulls are a great exercise, I need to start doing them again

I just started doing them last week and I absolutely love them. It's a great range of motion.

Quote:

Originally Posted by Richie_Awesome

Hey bud, I don't know why, but the sites uses utube for the coding. I'd like to get it to be utube and youtube.

[utube] for the first and the close tag. with / before it. [...utube]....[.../utube]

(yes aware that you're not a noob and I don't need to spell it out

but someone else may be reading, heh)

Do you have admin rights? I can walk you through setting that up pretty easily and I can give you a little image that would go on the editor bar.

Richie_Awesome · 12-28-2007, 02:27 AM

Quote:

Originally Posted by 1quick1

I just started doing them last week and I absolutely love them. It's a great range of motion.

Do you have admin rights? I can walk you through setting that up pretty easily and I can give you a little image that would go on the editor bar.

Nope, it'd be fun, though. But, then, I'd have no social life at all as I'm already addicted

1quick1 · 12-28-2007, 02:43 AM

Yea I hear you there. Well if your admins want to know how to do it it's easy. It would make it so users have a button to click on like if they wanted to add the img or url tag but it will add the youtube tags.

maxout89 · 12-28-2007, 03:03 AM

Nice numbers all around man. You take any supps? How long u been liftin? this is a sub for sure!

1quick1 · 12-28-2007, 03:21 AM

Quote:

Originally Posted by maxout89

Nice numbers all around man. You take any supps? How long u been liftin? this is a sub for sure!

Thanks man. I currently take Controlled Labs Green MAG, a generic multi, Dymatize whey, Higher Power green tea extract caps, and PrimaForce bulk beta-alanine.

I'm working on an order though right now that may include a couple other things.

maxout89 · 12-28-2007, 03:24 AM

Quote:

Originally Posted by 1quick1

Thanks man. I currently take Controlled Labs Green MAG, a generic multi, Dymatize whey, Higher Power green tea extract caps, and PrimaForce bulk beta-alanine.

I'm working on an order though right now that may include a couple other things.

Green Mag tastes bomb, good choice. Green tea is a good bit too. If you're cutting look into the new Orange Xtend from Scivation. I have Watermelon but its not growing on me as I hoped.

1quick1 · 12-28-2007, 07:07 AM

Quote:

Originally Posted by maxout89

Green Mag tastes bomb, good choice. Green tea is a good bit too. If you're cutting look into the new Orange Xtend from Scivation. I have Watermelon but its not growing on me as I hoped.

Yea I've been using Green MAG for over a year now. I had a sample of the new lemonade flavor and it is better then the apple so it tastes damn good.

I'm not cutting but I just may check it out. I've used watermelon Xtend before and the taste was okay. Orange is probably much better. I actually have CL's Purple Wraath in my shopping cart right now.

My shopping cart has purple wraath, some more ON fish caps, and Animal Pak vitamins. I've always used the AST 32x multi and I've been using a generic lately. I figured I will give the Animal Pak a try and see what all the fuss is about.

12-21-2007, 02:58 AM	#1
1quick1 fitshaced Join Date: Sep 2007 Posts: 569 3422737	1quick1 getting down on Crossfit Hey everyone. I'm going to start my journal up over here as well. My other journals can be found at bb.com 1quick1's Doing what I do Journal - Bodybuilding.com Forums E/B.net 1quick1 doing what I do journal - Extreme Bodybuilding My routine is pretty much. Monday - Upper (heavy, mostly compounds) Tuesday - Lower (heavy, mostly compounds) Wed - Off Thursday - Push (higher reps/lower weight Friday - Pull (higher reps/lower weight) Thursday - Push Incline Bench Press 135 x 10 warmup 135 x 6 warmup 185 x 6 205 x 2 205 x 2 I wanted to go for 225 but didn't have a spotter where I was set up. Incline DB flys 35's x 10 35's x 10 35's x 12 Cable flys 100lbs x 10 These were hurting my shoulder so I laid off them. DB Military Press 75's x 8 75's x 8 Single arm bent over lateral raises 25lbs x 10 25lbs x 10 DB front raises 20's x 10 20's x 10 20's x 12 Cable overhead skull crushers 50 x 10 60 x 10 80 x 8 Never did these but that last set was the right weight. Dips (unweighted) 3 sets of 12 Very fast paced and really short RI's. Total Time - 50 minutes I didn't get enough sleep going into this workout so it was pretty hard to get out of bed. Once I was up and in the gym I felt great. Today was suppose to be a lighter weights/higher reps but didn't exactly go that way. Tomorrow is pull and I'm pumped. __________________ bodybuilding.fitness.com

12-21-2007, 03:00 AM	#2
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Subscribed! __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

12-21-2007, 03:04 AM	#3
Richie_Awesome Alpha. Join Date: Sep 2007 Location: Ohio Posts: 3,497 41273429	Subscribed! __________________ If life gives you AIDS, make lemonAIDS http://i25.tinypic.com/rs615x.jpg

12-28-2007, 01:52 AM	#5
1quick1 fitshaced Join Date: Sep 2007 Posts: 569 3422737	Thursday - Upper Damn holidays! Screwed up work schedules result in screwed up sleep schedules when you work the night shift. I'm ready for the holidays to be over so I can get on with the distractions. 5 minutes rotator cuff warmups Bench Press 135 x 10 135 x 6 185 x 10 205 x 6 205 x 3 Incline DB Bench Press 80's x 6 80's x 4 Incline Flys 30's x 12 Long bar rows 3 plates x 12 3 plates x 12 3 plates x 12 Rope Face pulls 60lbs x 12 80lbs x 12 90lbs x 7 Lateral raises 20's x 12 20's x 12 20's x 12 Dips BW x 20 BW x 12 Seated DB iso curl 20lbs x 16 slow, hold and squeeze Total Time - 40 minutes Thoughts - 7/10 - Not the greatest workout but I'm looking forward to getting down to business here after the holidays. __________________ bodybuilding.fitness.com

12-28-2007, 01:54 AM	#6
Richie_Awesome Alpha. Join Date: Sep 2007 Location: Ohio Posts: 3,497 41273429	Do you ever do weighted dips? Why rotator cuff work? Rehab or prehab? Good stuff doing that, I need to do more RC work. __________________ If life gives you AIDS, make lemonAIDS http://i25.tinypic.com/rs615x.jpg

12-28-2007, 02:06 AM	#8
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Nice workout bro! Rope face pulls are a great exercise, I need to start doing them again __________________ ATM Deadlift & Bench Press Champion CLICK HERE MOTHERFUCKERS 9thG8 Syndicate

12-28-2007, 02:07 AM	#9
Richie_Awesome Alpha. Join Date: Sep 2007 Location: Ohio Posts: 3,497 41273429	Hey bud, I don't know why, but the sites uses utube for the coding. I'd like to get it to be utube and youtube. [utube] for the first and the close tag. with / before it. [...utube]....[.../utube] (yes aware that you're not a noob and I don't need to spell it out but someone else may be reading, heh) __________________ If life gives you AIDS, make lemonAIDS http://i25.tinypic.com/rs615x.jpg Last edited by Richie_Awesome; 12-28-2007 at 02:10 AM..

12-28-2007, 02:43 AM	#12
1quick1 fitshaced Join Date: Sep 2007 Posts: 569 3422737	Yea I hear you there. Well if your admins want to know how to do it it's easy. It would make it so users have a button to click on like if they wanted to add the img or url tag but it will add the youtube tags. __________________ bodybuilding.fitness.com

12-28-2007, 03:03 AM	#13
maxout89 back in business Join Date: Dec 2007 Posts: 807 5471718	Nice numbers all around man. You take any supps? How long u been liftin? this is a sub for sure!