Fun with Fitocracy… chasing fitness quests…


Well… tonight I got a bit carried away with the new “game” called Fitocracy. There were various “Quests” that could be completed by doing certain exercise combinations or weights, so I decided to see if I could knock out a few.  I haven’t done bench presses or any dumbbell flyes/curls in many years, so they toasted my shoulders/triceps.  Tomorrow may be a rest night… LOL.

  • Barbell Bench Press:
    • 135 lb x 5 reps
    • 55 lb x 10 reps
    • 55 lb x 10 reps
    • 105 lb x 10 reps
  • Dumbbell Squat:
    • 15 lb x 15 reps
  • Bench Dip (Seated Dip):
    • 10 reps
  • One-Arm Dumbbell Row:
    • 15 lb x 10 reps
    • 15 lb x 10 reps
  • Dumbbell Bicep Curl:
    • 15 lb x 10 reps
    • 15 lb x 10 reps
  • Dumbbell Flyes:
    • 15 lb x 10 reps
    • 15 lb x 10 reps
  • One-Arm Kettlebell Swing:
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
    • 25 lb x 10 reps
  • Dumbbell Bench Press:
    • 15 lb x 10 reps

5 Station 10 minute AMRAP


Wed Evening:
Penny and I did a 5 Round, 10 Minute AMRAP (as many rounds as possible)

We included exercises that we’ve been neglecting this summer with all the Oly Lifting and Cycling.

5 each per round
Pullups (Penny black band, Bob chinups with green band)
Shoulder Press (Penny 25#, Bob 45#)
Situps (Penny situp pad, Bob GHD)
Dips (Penny parallettes, Bob rings)
GHD Back Extensions

Penny did 6 rounds (30 reps) of everything except Back Extensions (25 reps)
Bob did 7 rounds (35 reps) of everything.

Jan 19th


Warmup
15 minute jog

Modified (conservative) Tabata Interval
20 seconds on, 10 seconds off (repeat each exercise for 4 rounds before moving on to next exercise… total 2 minutes each exercise)

  • Handstand against wall
  • Sprint in place
  • Parallelette Dips
  • Jumping Jacks

Cool down
Stretching 5 minutes

Jan 13th


Elliptical Warmup 15:00 min

Workout for Speed/Time: 8:20 min
Power Clean 12 reps
Dips 20 reps
Power Clean 9 reps
Dips 15 reps
Power Clean 6 reps
Dips 10 reps
Power Clean 3 reps
Dips 5 reps

Indoor Rollers 5.33 miles (17:45 min)