Circuit Training (Grape and KRank)

[walkerblocker]

First round  = 10 x 25ft down, 25ft back on the shuttle.

Just wanted to be clear the shuttles follow the same rep scheme

can I strap an oxygen tank to my back for this one?

[Krankenstein]

can I strap an oxygen tank to my back for this one?

Slow and steady....best suggestion.

[Donny]

Push / Pull day

10 to 1

Bench
Row
50ft shuttle run

- Start with 10 reps of each, then you will do a shuttle run (down 25ft, back 25ft = 1 rep)
- Weight on bench and row should be something you can do for 15reps fresh
- 10 reps, then 9, then 8, etc

wow.. nice one Krank

[Donny]

Try this if you want to be in shape PHA Training

https://physicalculturestudy.com/2018/01/22/bob-gajdas-peripheral-heart-action-pha-training/

[walkerblocker]

Try this if you want to be in shape PHA Training

https://physicalculturestudy.com/2018/01/22/bob-gajdas-peripheral-heart-action-pha-training/

Shut the fuk up and stay out of my thread snitch rat pervert stolen valor stolen native heritage kvnt

[walkerblocker]

Slow and steady....best suggestion.

That workout fkin ruled krank...i loved it...moreeeeee

Leg day tues

[Krankenstein]

wow.. nice one Krank

Just one?

[walkerblocker]

That was the hardest workout ive ever dobe...could only go 6 rounds...sitting here hoping i dont yak

Meant to quote the leg workout post

[Krankenstein]

That was the hardest workout ive ever dobe...could only go 6 rounds...sitting here hoping i dont yak

Meant to quote the leg workout post

Was that the sled push one?

[walkerblocker]

Was that the sled push one?

ya sled dpush then pull it back

[Krankenstein]

ya sled dpush then pull it back

How much rest were you getting in the 4 min?

[walkerblocker]

How much rest were you getting in the 4 min?

i took 90 seconds between

[SGT BARNES]

Not sure if these are in Canada but I have used and helps

[walkerblocker]

Not sure if these are in Canada but I have used and helps

i use zero stimulants, i just love doing the circuits thats enough stimulant for me

[SGT BARNES]

Its just straight oxygen - I think...

[Methyl m1ke]

Do intervals on the stair master holding 20lb dumbbells. 1 min on followed by slow walk on treadmill for 2 minutes, repeat for 3 circuits and continue bbing training.

[walkerblocker]

Do intervals on the stair master holding 20lb dumbbells. 1 min on followed by slow walk on treadmill for 2 minutes, repeat for 3 circuits and continue bbing training.

ill do what krank tells me to do, no chance ill listen to hankins white knight

[IroNat]

How about intervals of cleans and presses, situps, and ice cream sandwiches?

[Dokey111]

A circuit I was doing for a long time, may go back to it once my shoulder is healed up:

Delt x 20 reps
Chest x 20 reps
Back x 20 reps
Bi x 20 reps
Tri x 20 reps
Thigh x 20 reps
Calf x 20 reps
Abs x 20 reps

Go from one to the next, no rest in between.  3-4 cycles, walk/water between cycles.

Didn't get shredded but I don't diet either.  Good for the heart. 

[Krankenstein]

How about intervals of cleans and presses, situps, and ice cream sandwiches?

Look up "The Chief"....BRUTAL

Or...

5 rds for time

5 power clean (135#)
10 Front squat
5 shoulder to overhead (strict press, push press, push jerk, or split jerk)
200m Run

- rest 90sec btw rounds

[Humble Narcissist]

One more thing about recovering....going about 70 - 75% most days and do one day where its 90 - 100% should be fine.  Its when you try to go balls out every time thinking you have to crush it, demolish it, kill it, etc....thats where you burn out.

If you look like a piece of sizzling bacon after you're done....you went too hard for 7%

Very important point.

[walkerblocker]

Little arm push pull

21 - 15 - 9

Seated Z-press (35lb DBs)
Pull ups (assisted machine if needed)
3:00 stair step machine (mild to moderate pace)
Dips
Low Row
2:00 stair step machine (moderate pace)
Hand release pushups
Close grip pulldown
1:00 stair step machine (fast pace)

Meaning - go through this with 21 reps of all exercises, then 15 reps, then 9

[Grape Ape]

Little arm push pull

21 - 15 - 9

Seated Z-press (35lb DBs)
Pull ups (assisted machine if needed)
3:00 stair step machine (mild to moderate pace)
Dips
Low Row
2:00 stair step machine (moderate pace)
Hand release pushups
Close grip pulldown
1:00 stair step machine (fast pace)

Meaning - go through this with 21 reps of all exercises, then 15 reps, then 9

I like this - forgot the z press existed - going to put them in my circuit.

[Krankenstein]

4 sets
5 back squats (about 75% 1rm)
rest :30
10 dbl KB front squats
rest 1:00
20 (10/leg) DBL KB farmer hold box step ups 20"
rest 1:00
10 DBL KB RDL
Rest :30
20 cal assault bike sprint!
Rest 2:00

- The KB weights will vary with movements

[Grape Ape]

First radial shockwave therapy session on my foot.

$125 per session