If You Ever Wanted to Vomit Out of Your Ears...

Y'all remember the old 300 workouts that got famous after the movie by the same name?

If not, people were amazed by the fitness of the actors in that movie. These folks did not hit the gym to hit weights like you or I may. To be true to the time that the movie took place the trainers attempted to work the actors like warriors of the era might have worked out-- carrying lots of odd shaped heavy objects, lots of crazy body weight exercises, etc.

Well, this workout philosophy kinda exploded to its own craze. Check out sites like Gym Jones or Cross-Fit.

In an effort to cut some body fat, I've switched over to a full-body workout routine. I decided that cross-fit looked like it might be fun so I came up with my workout. Although I was not completely true to the cross-fit philosophy I decided on some "high rep, moderate weight, no rest workout" exercises.

After one "break-in" workout I decided to give myself a little challenge. I pushed the reps up to 30 and chose a weight that would make me wish for death around 15-20 reps. Yes, that meant the last 10-15 reps of each exercise were like Hell on earth. But after 15 years of bike racing, I really dig the self-inflicted suffering (yeah, you'd have to do it to get it).

So here goes...
Squats
Cable rows
Dumbbell bench press
Thrusters
Barbell bicep curls
Bench dips
Decline bench crunches
Back extensions

That totals up to 240 reps and took about 13 minutes.

I'm not gonna leave the gym after 13 minutes so let's do it again.

Keeping in mind that my average workout consists of 8 exercises X 4 sets X 10 reps/set = 320 reps total and takes about 50 minutes to complete.

This workout was 480 reps and took about 28 minutes. I was smoked afterwards. But I was telling Superfriend Dos yesterday that I think a mistake many people make in the gym is not working hard enough. Well, I think I had that covered. Of course, curling up in the fetal position while crying in the middle of the gym might be considered working a little too hard.

Okay, condemn me now. Here's a demo of one of the harder exercises for me-- thursters. Tell me, guys, that you can look at this demo for a thruster and not have sinful thoughts. That's what I thought, sinners. Don't judge me.

Of course you can click to enlarge but I know you fellows have no interest in that.