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.

12-21-2007, 02:58 AM	#1 (permalink)
1quick1 1quick1 has no status. fitshaced Join Date: Sep 2007 Posts: 561 3095215 :	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 (permalink)
TROJANNATION TROJANNATION is 6 1/4 soft Sovereign of all the misc Contra Champion! Dots Champion! Hexxagon Champion! Prison Escape Champion! Santa Snowboard Champion! Tournaments Won: 28 Join Date: Sep 2007 Posts: 13,361 142507947 :	Subscribed! __________________ ATM Deadlift & Bench Press Champion http://youtube.com/watch?v=7D4eZ7CCfPA 9thG8 Syndicate

12-21-2007, 03:04 AM	#3 (permalink)
Richie_Awesome Richie_Awesome has no status. Alpha. Join Date: Sep 2007 Location: Ohio Posts: 3,483 41237296 :	Subscribed! __________________ If life gives you AIDS, make lemonAIDS http://i25.tinypic.com/rs615x.jpg

12-28-2007, 01:52 AM	#5 (permalink)
1quick1 1quick1 has no status. fitshaced Join Date: Sep 2007 Posts: 561 3095215 :	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 (permalink)
Richie_Awesome Richie_Awesome has no status. Alpha. Join Date: Sep 2007 Location: Ohio Posts: 3,483 41237296 :	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 (permalink)
TROJANNATION TROJANNATION is 6 1/4 soft Sovereign of all the misc Contra Champion! Dots Champion! Hexxagon Champion! Prison Escape Champion! Santa Snowboard Champion! Tournaments Won: 28 Join Date: Sep 2007 Posts: 13,361 142507947 :	Nice workout bro! Rope face pulls are a great exercise, I need to start doing them again __________________ ATM Deadlift & Bench Press Champion http://youtube.com/watch?v=7D4eZ7CCfPA 9thG8 Syndicate

12-28-2007, 02:07 AM	#9 (permalink)
Richie_Awesome Richie_Awesome has no status. Alpha. Join Date: Sep 2007 Location: Ohio Posts: 3,483 41237296 :	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, 02:27 AM	#11 (permalink)
Richie_Awesome Richie_Awesome has no status. Alpha. Join Date: Sep 2007 Location: Ohio Posts: 3,483 41237296