Ive posted a workout XD
Clap Pull-ups 4X8
Knee Tucks 4X12
1 armed Clap Push-ups 4X6 per side
Lunge Jumps 4X12
Clap Pull-ups 4X8
Ankle Hops 4X20
Clap Push-ups 3X8
Abs-
Crunches 5 second holds 3X20
Side Planks 3 sets of 1 min +
Planks 3 sets
Saturday, November 20, 2010
Thursday, October 21, 2010
Workout 10-20-10
Maximal Strength day
Weighted Towel pull-ups (9,7,7,5)
Airbourne Squats 15X4 Both sides
One armed push-ups (Feet together, military style) 16s, 16s, 15s, 15s
Box Step-Ups 20X4 Both sides
HSPUs 5, 5, 4, 4
Wall Squats all sets were in excess of 1 minute
Tricep extentions (Beefcake Push-ups) 20X3
Calf Raises 40X3
Abs: Yes I did them today.
V-ups 3X15
Back Arches 3 sets til burn
Chinnies 3 sets til burn
Isometrics: Wall Punches, Towel Deadlift, Door frame Press-up, Towel Pull
Thats all
Keep Training Fuckers!
~Lord Chalice~
Weighted Towel pull-ups (9,7,7,5)
Airbourne Squats 15X4 Both sides
One armed push-ups (Feet together, military style) 16s, 16s, 15s, 15s
Box Step-Ups 20X4 Both sides
HSPUs 5, 5, 4, 4
Wall Squats all sets were in excess of 1 minute
Tricep extentions (Beefcake Push-ups) 20X3
Calf Raises 40X3
Abs: Yes I did them today.
V-ups 3X15
Back Arches 3 sets til burn
Chinnies 3 sets til burn
Isometrics: Wall Punches, Towel Deadlift, Door frame Press-up, Towel Pull
Thats all
Keep Training Fuckers!
~Lord Chalice~
Workout 10-20-10
Maximal Strength day
Weighted Towel pull-ups (9,7,7,5)
Airbourne Squats 15X4 Both sides
One armed push-ups (Feet together, military style) 16s, 16s, 15s, 15s
Box Step-Ups 20X4 Both sides
HSPUs 5, 5, 4, 4
Wall Squats all sets were in excess of 1 minute
Tricep extentions (Beefcake Push-ups) 20X3
Calf Raises 40X3
Abs: Yes I did them today.
V-ups 3X15
Back Arches 3 sets til burn
Chinnies 3 sets til burn
Isometrics: Wall Punches, Towel Deadlift, Door frame Press-up, Towel Pull
Thats all
Keep Training Fuckers!
~Lord Chalice~
Weighted Towel pull-ups (9,7,7,5)
Airbourne Squats 15X4 Both sides
One armed push-ups (Feet together, military style) 16s, 16s, 15s, 15s
Box Step-Ups 20X4 Both sides
HSPUs 5, 5, 4, 4
Wall Squats all sets were in excess of 1 minute
Tricep extentions (Beefcake Push-ups) 20X3
Calf Raises 40X3
Abs: Yes I did them today.
V-ups 3X15
Back Arches 3 sets til burn
Chinnies 3 sets til burn
Isometrics: Wall Punches, Towel Deadlift, Door frame Press-up, Towel Pull
Thats all
Keep Training Fuckers!
~Lord Chalice~
Monday, October 11, 2010
Workout 10-11-2010
Maximal Strength day
All exercises performed with 15 lb weights besides where notated otherwise
Towel Pull-ups- (7,7,5,5)
One Legged Squats- (10,10), (12,12,), (12,12), (15,15)
One Arm Push-ups, Elevated, no weights- (17,22), (20,22), (17,18), (20,20)
Step-ups- 15X4, 15X4
HSPUs unweighted- (2,2,1,3)
Wall Squats unweighted- Til burn X4
Tricep Extensions 15X3
Calf Raises (30,30,40)
Train Insane or Remain the Same! Keep at it fuckers!
~Lord Chalice~
All exercises performed with 15 lb weights besides where notated otherwise
Towel Pull-ups- (7,7,5,5)
One Legged Squats- (10,10), (12,12,), (12,12), (15,15)
One Arm Push-ups, Elevated, no weights- (17,22), (20,22), (17,18), (20,20)
Step-ups- 15X4, 15X4
HSPUs unweighted- (2,2,1,3)
Wall Squats unweighted- Til burn X4
Tricep Extensions 15X3
Calf Raises (30,30,40)
Train Insane or Remain the Same! Keep at it fuckers!
~Lord Chalice~
Saturday, October 9, 2010
Workout 10-8-2010
Today was explosive day, with a 3 and a half hour fuck around training session.
Switch Grip Pull-ups 4X8
Squat Jumps 4X12
Plyometric One Hand Push-ups 4X6
Lunge Jumps 4X12
Clap Pull-ups 4X8
Ankle Hops 4X20
Clap Push-ups (20,20,12)
Then as the day went on I managed to do a Macacao, and 2 free standing Handstand Pushups
Switch Grip Pull-ups 4X8
Squat Jumps 4X12
Plyometric One Hand Push-ups 4X6
Lunge Jumps 4X12
Clap Pull-ups 4X8
Ankle Hops 4X20
Clap Push-ups (20,20,12)
Then as the day went on I managed to do a Macacao, and 2 free standing Handstand Pushups
Wednesday, October 6, 2010
Workout 10-6-2010
Maximal Strength day
Towel Pull-ups (10,6,7,6)
Lunges (Elevated) 4X20
One Arm Push-ups (Feet Elevated, making the exercise more difficult) (16,16), (16,18), (18,17), (9,9)
Step Ups- I didn't do these correctly, so my reps suffered immensely
Handstand Push-Ups (5,5,4,4)
Wall Squats 4 sets til intense burn
Tricep Extensions 3X20
Calf Raises 3X30
L sit Practice later
Remember, no obstacle is too great
~Lord Chalice~
Train hard fucker!!!
Towel Pull-ups (10,6,7,6)
Lunges (Elevated) 4X20
One Arm Push-ups (Feet Elevated, making the exercise more difficult) (16,16), (16,18), (18,17), (9,9)
Step Ups- I didn't do these correctly, so my reps suffered immensely
Handstand Push-Ups (5,5,4,4)
Wall Squats 4 sets til intense burn
Tricep Extensions 3X20
Calf Raises 3X30
L sit Practice later
Remember, no obstacle is too great
~Lord Chalice~
Train hard fucker!!!
I've been slacking here.... Workout Of the Day 10-4-2010
Explosive Strength day
Switch Grip Pull-ups 4X8
Squat Jumps 4X12
Plyometric Switch One Hand Push-ups 4X6 (each arm)
Explosive Step-ups 4X20
Clap Pull-ups 4X8
Ankle Hops 4X20
Power Overs 3X20
Switch Grip Pull-ups 4X8
Squat Jumps 4X12
Plyometric Switch One Hand Push-ups 4X6 (each arm)
Explosive Step-ups 4X20
Clap Pull-ups 4X8
Ankle Hops 4X20
Power Overs 3X20
Wednesday, September 29, 2010
Workout 9-28-2010
Today I had 2 workouts
Workout A:
Run 1 mile
Work the progressions for a Webster
Run 1 mile
Workout B:
Burpees
Mountain Climbers
Jumping Jacks
Squat Thrusts
Split Jumps
Grasshoppers
Each exercise for 30 seconds, 5 circuits
Then, 1 400 meter run (1 lap around a track)
Workout A:
Run 1 mile
Work the progressions for a Webster
Run 1 mile
Workout B:
Burpees
Mountain Climbers
Jumping Jacks
Squat Thrusts
Split Jumps
Grasshoppers
Each exercise for 30 seconds, 5 circuits
Then, 1 400 meter run (1 lap around a track)
Monday, September 27, 2010
Workout 9-27-2010
Chin-ups (15,11,11,9)
Hamstring Curls 4 sets
Diamond Push-ups (30,25,X,X) (Got blisters on my palms)
Squats 4X30
HSPU (11,8,7,4)
Wall Squat 4 sets
Later for more endurance, Tabata Push-ups, Squats and Situps
Hamstring Curls 4 sets
Diamond Push-ups (30,25,X,X) (Got blisters on my palms)
Squats 4X30
HSPU (11,8,7,4)
Wall Squat 4 sets
Later for more endurance, Tabata Push-ups, Squats and Situps
Friday, September 24, 2010
Workout 9-24-2010
Explosive workout today
Clap Pull-ups (8,8,6,6,)
Jump Tucks 4X12
Plyo Push-ups 4X8
Lunge Jumps 4X12
Clap Pullups 4X8
Ankle Hops 4X20
Power Overs (20,18,20)
Train Hard and all that you dream shall be yours
~Lord Chalice~
Keep Training Fucker!
Clap Pull-ups (8,8,6,6,)
Jump Tucks 4X12
Plyo Push-ups 4X8
Lunge Jumps 4X12
Clap Pullups 4X8
Ankle Hops 4X20
Power Overs (20,18,20)
Train Hard and all that you dream shall be yours
~Lord Chalice~
Keep Training Fucker!
Tuesday, September 21, 2010
Workout 9-21-10
Minute Drills
Burpees (30 sec)
Split Jumps (30 sec)
Jumping Jacks (30 sec)
Mountain Climbers (30 sec)
Grasshoppers (30 sec)
Squats (30 sec)
Repeat circuit 6 times.
No feat of behemoth amounts of strength is impossible with dedication on your side!
~Lord Chalice~
Train Hard Fuckers!
Burpees (30 sec)
Split Jumps (30 sec)
Jumping Jacks (30 sec)
Mountain Climbers (30 sec)
Grasshoppers (30 sec)
Squats (30 sec)
Repeat circuit 6 times.
No feat of behemoth amounts of strength is impossible with dedication on your side!
~Lord Chalice~
Train Hard Fuckers!
Monday, September 20, 2010
Workout 9-20-2010
Clap Pull-ups (8,8,7,6)
Jump Tucks (4X12)
Depth Push-ups (4X8)
Lunge Jumps (4X12)
Clap Pull-ups (8,8,4,6)
Ankle Hops (4X20)
Power Overs (3X20)
Later tonight for abs and more strength:
Tabata Push-ups, Tabata Squats, Tabata Sit-ups, and then Chinnies (3 sets)
Thats all, Train Hard!
~Lord Chalice~
Jump Tucks (4X12)
Depth Push-ups (4X8)
Lunge Jumps (4X12)
Clap Pull-ups (8,8,4,6)
Ankle Hops (4X20)
Power Overs (3X20)
Later tonight for abs and more strength:
Tabata Push-ups, Tabata Squats, Tabata Sit-ups, and then Chinnies (3 sets)
Thats all, Train Hard!
~Lord Chalice~
Sunday, September 19, 2010
Lord Chalice's Intro Blog
I starting doing Parkour/Freerunning not very long ago as a way to become stronger and train for effective movements. I would like to use this as a tool to track my progress as a Tracuer and my progress in my strength. I will post daily the workouts that I have completed with no bullshit. Thanks and I hope some of you actually read this
Subscribe to:
Posts (Atom)