3/25/09 Energy Systems
BB Complex 95lbs 5 sets, 8 reps each exercise with 90 seconds rest
BB Row
Hang Clean
Front Squat
Military Press
Back Squat
Stiff Leg Deadlift
25 minute run
3/26/09 Upper
1-arm DB Shoulder Press: 70x5, 75x5, 80x5, 80x3, 80x5 (push press for last set)
-alternated with…
Neutral Grip Pull Up :BW+ 45x5, 50x5, 55x5x3
Dip BW+50 1x10, 1x10, 1x6, 1x5
Wide Pull-up BW 1x8, 1x8, 1x6, 1x6
DB Incline 70lbs 4x10 supersetted with Preacher Curl bar+60lbs 4x7
3/30/09 Lower
Hang Clean 155lbs 5x3 90 seconds rest
*1 set only made 2 reps
Back Squat 245lbs to 30 reps
4,8,12,15,19,23,27,31 60 seconds rest
BB Reverse lunge 160lbs 1x7/side, 3x8/side 60 seconds rest
RDL 255lbs 3x10 60 seconds rest
Assorted Abs
-the only thing I did this weekend was…GET MARRIED!!! greatest day ever!!
…actually I did deadlift for a couple sets but I couldnt focus so I went home.
3/31/09 Upper
BB Bench 210 to 25 reps, 60 sec rest
3,6,9,12,14,17,19,21,22,25 …did not go as well as planned I think I need to swap out this exercise
BB Row 185 to 30 reps, 60 sec rest
6,12,16,21,26,30
Dip BW+50 3x10, 1x9 60 sec rest
Alternated w/Close Grip Seated Row 170lbs 2x8, 2x10
DB Incline 75lbs 1x8, 2x7, 1x6 supersetted with curlbar preacher curls bar+60lbs 4x8
4/1/09 Kettlebells
Double Clean & Press 8 reps
Renegade Row 8reps/side
Turkish Get Up 4 reps/side
Double Front Squat 8/reps
1-Arm Swing 20 reps/side
350-400meter Sprint
5x’s with 90 seconds rest between
4/2/09 My Happy 25th Birthday Workout!
DB Push Press 80lbs 5x5
Alternated with:
Neutral Grip Pull-up BW+50 5x5
-60 to 90 seconds rest
Dips BW+50 1x10, 3x8
60 seconds rest
BW Pull-Up 1x10, 1x8, 2x6
60 seconds rest
DB Incline 75lbs 1x10, 1x7, 1x8 (forced reps), 1x4 (failure) 65lbs 1x5 (failure)
60 seconds rest
EZ Bar Curl 60lbs 4x10 w/slow negatives
4/4/09 Lower
Hang Clean 6x3 155lbs
B. Squat 225lbs 4x8
BB Reverse Lunge 160lbs 4x10
RDL 265lbs 3x10
…just got finished midnight shift and working on 3 hours sleep I definitely crashed after training
4/6/09 Total Body Workout
B. Squat 235 4x8
Chin Up BW+35lbs 4x6
Shoulder Press (standing) 125lbs 2x8, 1x6, 1x5
BB Row 165lbs 4x8
DB Bench Press 75lbs 2x8, 1x7, 1x6
-80 seconds rest between exercises
Gonna try 3 full-body sessions per week with 3 kettlebell/complex session as cardio. 4 days per week was starting to get too draining, so I figure I’ll cut out a day for the next 3 weeks. I leave for my honeymoon on 4/26/09 for 10 days so that’ll be plenty of time away. Yes, thats right…I got married on 3/28/09!!! When I come back I’m thinking Wendler’s 5/3/1 program will be next.
4/7/09 Kettlebells 40lbs
Double Clean and Press 8 reps
Renegade Row 8 reps/side
Turkish Get-Up 4 reps/side
Double KB Front Squat 8 reps
1-Arm Snatch 8 reps/side
1 Sprint (350 meters plus/minus) around the gym parking lot
6 times total with 90 seconds rest between sets
4/8/09 Total Body
Front Squat 195lbs 4x8
Close Grip Chin-Up BW+25lbs 4x6 (strict form)
Standing 2-Arm DB Shoulder Press 1x6 50lbs 3x8 45lbs
DB Reverse Lunge from platform 60lbs 4x6/side
(Damn you Eric Cressy, those kicked my ass!)
DB Row 100lbs 4x8/side, no straps
DB Incline Press 75lbs 1x8, 1x10, 1x8, 1x7 (still can’t get 4x8-10 on these yet)
Cable Crunches 3x15 150lbs supersetted with 1minute static Ab bridges
all exercises except abs had 60 seconds rest between sets
4/9/09
3.3 mile run in about 22-23minutes. Lungs felt great but joints (knees/hips) were hurting bad…wonder if it is all the leg work and kettlebell stuff
4/10/09 Total Body
Deadlift: 275x5, 295x4, 305x5, 315x3
BB Bench: 185x5, 195x5, 205x4x3
Neutral Grip Pull-Up (BW) 2x10,2x9 (rest pausing)
Seated DB Press: 50x8, 55x8x3
Standing 1-Arm cable row 80x8x1, 80x10x1, 100x8x2
Today sucked!!! I think I need a few days off, plus I definitely hurt my back deadlifting. I just read Eric Cressy’s article on the conventional deadlift and found that I’m most likely “stiff-legging” unintentionally. This causes really sharp pain at the base of my spine while transitioning from the heel/quad drive to gluteal/ham activation.
-any feedback would be welcome
[quote]bparis wrote:
3/30/09 Lower
Hang Clean 155lbs 5x3 90 seconds rest
*1 set only made 2 reps
Back Squat 245lbs to 30 reps
4,8,12,15,19,23,27,31 60 seconds rest
BB Reverse lunge 160lbs 1x7/side, 3x8/side 60 seconds rest
RDL 255lbs 3x10 60 seconds rest
Assorted Abs
-the only thing I did this weekend was…GET MARRIED!!! greatest day ever!!
…actually I did deadlift for a couple sets but I couldnt focus so I went home.[/quote]
You fool. Its all down hill from here. Wait and see. The biggest mistake of your life. But I guess some of us have to learn the hard way. I did. I wish I could have talked to you before you decided to make this foolish life altering decision.{Your thinking I just married the wrong girl and bitter…not taking me seriously, saying this wont happen to me…I made the same mistake when some guy told me what I am telling you now.}
I am Impressed with your workouts. Your very strong for your size. Keep up the good work.
4/13/09 Total Body
-
Front Squat 5x6 185lbs I wanted to go heavier, but was kinda tired. Either way, using strict form I probably would not have gotten another rep on the last set.
-
DB Bench 5x6 80lbs
-
BB Row 5x6 175lbs
-
Standing DB Press 5x6 50lbs
-
Face Pulls 120lbsx6x2, 130x6x1, 140x6x2
-
DB Alternating Curls 40lbs
Started off the session with the Grasso Mobility Complex I found in an article on this site. It really helps with my tight hip flexors and hamstrings.
4/14/09 Kettlebells
Double Clean and Push Press 8reps
Double Bent Over Row 8reps
1-Arm Windmill 6reps/side
1-Arm Snatch 8reps/side
Hand To Hand 1-Arm Swing 12reps/side
300 meter sprint
6 sets w/90 seconds rest between…brutal
4/15/09 Total Body
Deadlift: no straps, mixed grips to 30 reps, 1 minute rest max
285lbs: 4,8,11,14,18,21,23,27,30
Standing Military Press: to 30 reps, 1 min rest
5,10,15,19,24,28,30
Neutral Grip Pull-Up: BW+50 to 30 reps, same rest.
4,8,11,14,17,20,23,27,30 (form got shitty)
Dips: BW+50 to 30 reps, same rest
6,12,18,24,30
Incline DB curls 40lbs supersetted with Rear Lateral Raises 25lbs 4x8
assorted abs
gonna start sneaking chalk in to help with the deadlifts. Whenever I use straps I end up hurting my back somehow, so I’d rather temper the load with my grip strength. 1 more week until my 10-day Honeymoon in Greece, when I come back I’m gonna start Wendler’s 5/3/1 program…already got the e-book
[quote]bparis wrote:
4/15/09 Total Body
Deadlift: no straps, mixed grips to 30 reps, 1 minute rest max
285lbs: 4,8,11,14,18,21,23,27,30
Standing Military Press: to 30 reps, 1 min rest
5,10,15,19,24,28,30
Neutral Grip Pull-Up: BW+50 to 30 reps, same rest.
4,8,11,14,17,20,23,27,30 (form got shitty)
Dips: BW+50 to 30 reps, same rest
6,12,18,24,30
Incline DB curls 40lbs supersetted with Rear Lateral Raises 25lbs 4x8
assorted abs
gonna start sneaking chalk in to help with the deadlifts. Whenever I use straps I end up hurting my back somehow, so I’d rather temper the load with my grip strength. 1 more week until my 10-day Honeymoon in Greece, when I come back I’m gonna start Wendler’s 5/3/1 program…already got the e-book[/quote]
Yeh! join the revolution! I am still sneaking around with my chalk…
Great job bro-Complexes and training are looking great. i think 5/3/1 will be awesome for you-I will be jumping in on that as well soon…
CONGRATS on the wedding bro-that is awesome-and have fun in Greece-its pretty amazing there
4/16/09 Energy Systems
BB Complex: 105lbs
Row x8
Clean x8
Front Squat x8
Overhead Press x8
Back Squat x8
Romanian Deadlift x8
-4 sets, 90 seconds rest between
Kettlebells/sprints
1-arm Snatch 8/side
1-arm Hand-to-Hand swing 10/side
300 meter sprint
-6 sets 30 seconds rest between
4/17/09 Total Body
Back Squat 245lbs 4x8
DB Incline Bench 80lbs 2x8, 2x6
1-Arm DB Row 110lbs (with straps) 4x8
DB 1-Arm Standing Shoulder Press 65lbs 1x8, 60lbs 3x8
BB Curl 65lbs 1x10, 70lbs 3x10…supersetted with 1-minute Ab bridges
Face Pulls 120lbs 1x10, 140lbs 3x8…supersetted with Cable Wood Chop 140x8/side, 110x8/side
1 minute rest between sets on the first 4 lifts
4/19/09 Energy Systems
BB Complex: 105lbs
Row x8
Clean x8
Front Squat x8
Overhead Press x8
Back Squat x8
Romanian Deadlift x8
-4 sets, 90 seconds rest between
Kettlebells/sprints
1-arm Snatch 8/side
1-arm Hand-to-Hand swing 10/side
300 meter sprint
-7 sets 30 seconds rest between