New Year Workout Accountability 2018

[Rich...]

Majority of the exercises were half pyramid with increasing weight and a drop set.

DB Shoulder Press SS/ scissors
Side raises SS/ in and outs
Upright row SS/ planks
Smith Shoulder Press SS/ landmines
Arnold DB Press SS/ decline sit-ups
45 pound plate front raises SS/ decline weight Russian twist
Cable face pulls SS/ Mch ab crunches
Shoulder flys SS/ Mch ab twist
Mch Shoulder Press SS/ weighted ab coaster thingy




Suppose to be the long jog tomorrow but rain in the forecast I believe so we’ll see

Looks like a good workout!

[150class]

First time doing the 400 challenge. 100 inverted rows, 100 bodyweight squats, 100 push-ups, 100 full sit-ups. Ultimate goal is under 8 minutes. Maximum allowed time is 17 minutes, or you're supposed to repeat the first 3 weeks of the program. Barely made it in 15 minutes 54 seconds. I was allowed to break it up so it wasn't 100 reps straight. First 2 sets were 20 reps of each, the remainder I did in 6 sets of 10. Gotta learn to focus on breathing, as that's what killed me!

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Just jogged to the gym (3 miles) and did 600 jump ropes.

About to give this 400 challenge a shot with 100 jump ropes mixed in so I can hit 1000 total. Unfortunately I believe the inverted rows are going to destroy me since Back was 2 days again but we shall see.

[150class]

Just jogged to the gym (3 miles) and did 600 jump ropes.

About to give this 400 challenge a shot with 100 jump ropes mixed in so I can hit 1000 total. Unfortunately I believe the inverted rows are going to destroy me since Back was 2 days again but we shall see.

Screw everything about that challenge lol

Just missed the max allowed with a total of 17mins and 12 seconds

Under 8 mins sounds impossible

Exhausted and now have a 3 mile jog back to the apartment... This is going to suck arse

[SabreKiller]

Chest and back today, but not timed. 4X8 supersets and increasing the weight 10%+ each set.

Dumb bell press/bent over barbell row
Incline bench press/reverse grip pullups (body weight)
Pec deck/ring pullups (body weight)
Hanging leg raise/cable rotations
Weighted crunches

Legs and shoulders tomorrow.

[CRM_95]

Did my first dedicated leg workout in a while today...it's gonna suck tomorrow and probably suck even more the next day. I'll get in another cardio workout after work this evening.

[Muskles]

Screw everything about that challenge lol

Just missed the max allowed with a total of 17mins and 12 seconds

Was that including jump rope? I started with the inverted rows (the weakest point of the listed exercises) and let that set the pace and reps for the rest of the workout. I put push-ups and squats (my stronger 2) together and used them as rest. Rows/squats/push-ups/sit-ups. I'll probably space them out next time to allow rest between rows and sit-ups. The leader board on Athlean-X has guys doing this right at 4 minutes. I don't see how at this point. I'm scheduled to do it again Friday. Abs and cardio scheduled today, Wednesday, and Thursday.

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[150class]

Was that including jump rope? I started with the inverted rows (the weakest point of the listed exercises) and let that set the pace and reps for the rest of the workout. I put push-ups and squats (my stronger 2) together and used them as rest. Rows/squats/push-ups/sit-ups. I'll probably space them out next time to allow rest between rows and sit-ups. The leader board on Athlean-X has guys doing this right at 4 minutes. I don't see how at this point. I'm scheduled to do it again Friday. Abs and cardio scheduled today, Wednesday, and Thursday.

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4mins? That’s absolutely insane.

Yes including the jump rope.

So I was able to do 5x20 throughout the whole thing.

Pushups. - Body Squats. - Inverted rows. - Sit-ups. - Jump rope

The rows were my weakest also and the sit-ups were tough since yesterday was abs

I’m not saying my rows or sit-ups were perfect form either lol

[rtp]

Im having a problem believing 4 minutes to knock out 400 reps of anything. That is just over .5 sec per rep if my math is correct. The ROM on every rep must be a few inches.

[Muskles]

Im having a problem believing 4 minutes to knock out 400 reps of anything. That is just over .5 sec per rep if my math is correct. The ROM on every rep must be a few inches.

I agree! The goal is to maintain perfect form and full ROM during this challenge, although my form suffered on my last 2 sets. I was at 4 minutes around 40 reps of each set.
150, you would have definitely cleared the 17 minutes had you not added an extra 100 reps of jump rope.

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[parkchief100]

Started back last Thursday. I have been using light weight and testing my shoulder. It feels a lot better but not 100%. Dr. Thinks it was a torn labrum. I tried to start back at the end of the year but got sidelined due to the flu. I am hoping this 5 month layoff is over and that the old me is back!

[Chew]

I'm assuming inverted rows have a standard bar height for the 400 challenge? Any other info

[Muskles]

I'm assuming inverted rows have a standard bar height for the 400 challenge? Any other info

YouTube Athlean-X 400 challenge. I don't know how to post links.

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[LiftAndShoot]

Lunch break:

3 Rounds:
3 minutes heavy bag - all out
20 wall balls
20 KB swings

"8-post" workout in the cage - move from post to post every 30 seconds doing a different piece of work. Shadowboxing, shots, kicks, etc.

AMRAP neutral grip pullups.

...then death. And/or back to work.

[icetrauma]

Lots of sleep today for recovery. Did 30 min treadmill. Attempted stair master but had to stop after 6 min due or severe quad cramps. Walked another 5 on the treadmill to work it out. Finished with a 2000m row sprint done in a second over 8 minutes. Walked on the tread to cool down. Did some rotator cuff work and static overhead kettle bell holds. Finished off with shoulder breakers and stretching.

[Muskles]

This program is inhumane! After 100 sit-ups yesterday, today was all abs.
Roll ups. 2 sets of 12.
Heels to heaven. 2 sets of 15.
Ball pass. 2 sets of 12.
Jack knifes. 2 sets of 15 each leg.
Physioball reverse hyperextension. 2 sets of 10.
Split the sets and ran them as 2 circuits.

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