October 20, 2010
BB Incline: 2353 2254 2254
Pullups: 257 255 253
DB Rows: 120*6
notes: Long day. Just did some basic stuff here. I feel like I need to find better stuff for this day.
October 21, 2010
BB DL: 3153 3353 3553 3652
Rack Pulls: 4453 4653 4853
DB Bulgarian Split Squats: 703 656
BB Calves: 3858 385*7
notes: Ate too soon before this sesh. Hit my marks on DL’ing, but I was sapped after that.
October 22, 2010
7KG MB Slam Tabata: 23,21,19,19,18,17,17,16
Sauna: 200 degrees*23 minutes.
notes: definitely liking the full tabatas more. I was fighting something off during this workout, so I didn’t attempt a 2nd. I promptly char-broiled myself in the sauna to try and smoke out whatever was getting at me. It worked.
October 25, 2010
BB Front Squats: 2053 2253 2452
Lumberjack Squats: 1806 252
Lumberjack Squat & Presses: 1806
Seated Calves: 1807 1357
Glute Bridges: 2256 2756
notes: I got to be honest, I like lumberjacks more than front squats. I’m feeling better about front squats, but the lumberjacks just hammer me all over. I noticed today how hard I have to squeeze my abs and core when doing them. Plus wrestling the weight into place feels badass. I also get waaaay deeper on the lumberjacks. My ass grazes the floor on them. I like pressing the weight overhead, hence the squat & press set. Great stuff
October 26, 2010
18 KG KB Swing Tabatas: (11,10,10,10,9,9,10,9), 78 Total.
notes: Really went intense on this one. Was drenched at the end. Good stuff!
October 27, 2010
BB Flat: 2655 2703 2604 2554
BB Rows: 2405 2454 2504 2554
Death By Pullups: 1,2,3,4,5,6,7,3
notes: Starting to feel the strength really coming on the flat benching,and the rows too. Amazing how important weight leverage is with the BB rows for me. Tried the death by pullups thing I saw in Brikis’ journal. Probably not a great idea on my part to do them after rows, and after I was already gassed. Got through 7 rounds, 3 into the 8th lol. Felt great though!
October 29, 2010
7KG MB Slam Tabatas: 22,19,17,18,17,16,16,16
Sauna: 20 minutes / 190 degrees
notes: Not gonna lie, I was eeeexhausted for this one. numbers were off on account of this
November 1, 2010
Lumberjack Squats: 1808 2057 2254
Lumberjack Squat Presses: 2054
Seated Calves: 1807 1606
Glute Bridges: 2856 2658
notes: Really like lumberjacks, I get better depth, my knees don’t hurt on them, they hammer my core, and they are fun as any exercise I do.
November 2, 2010
18 KG KB Swing Tabatas: 10,10,10,10,10,10,10,10
notes: No clue where that came from. Time to up the weight lol
November 3, 2010
BB Flat: 2705 2753 2654 2604
Death By Pullups: 1,2,3,4,5,4
BB Rows: 2553 2454 235*5
notes: I was pretty tired this time. Didn’t get as far on the Death by Pullups this time. It also hurt my BB Row numbers. Not god times.
November 4, 2010
BB DL: 3253 3353 3603 3702
DB Bulgarian Split Squats: 703 703 654
BB Calves: 3858 385*7
notes: Good session. I enjoy the split squats still
November 5, 2010
7KG MB Slam Tabatas: 20,22,20,20,18,18,18,17
notes: I may start using a softer ball that doesn’t bounce to make this more difficult.
what is a lumberjack squat?
[quote]Ct. Rockula wrote:
what is a lumberjack squat?[/quote]
Hi Rock,
Basically take a bar, stick one end in the corner of a rack like you were going to do a T-Bar row with a barbell. But instead you grab the other end of the barbell, hold it to your chest, then squat it. I actually like them better than front squats. I get better depth, they hurt my knees less, and I feel them taxing my stabilizers in my stomach more. Plus getting the weight off the floor to your chest is a pretty badass feeling too.
November 7, 2010
Lumberjack Squats: 1958 2157 2355
Seated Calves: 1807 1609
Seated Leg Curl: 808 110*6
notes: SUPER pressed for time here! I need to find another good exercise to go with the lumberjacks on this day
November 8, 2010
BB Flat: 2754 2704 2653 2604
BB Rows: 2554 2505 2454 2405
Death By Pullups: 1,2,3,4,5,6,1
notes: Lost a rep on each set of benching…on the 265 I hit the bottom post on the rack on the way up. Whoops. Would’ve had 5 there if not for that.
November 9, 2010
20KG KB Swing Tabata: 9,9,9,9,9,9,9,8
Sauna: 190 degrees/15 minutes
notes: Upped the weight some on the KB swings. I go all the way over my head until my arms are perpendicular to the floor, in case anyone is wondering why I don’t use heavier KBs
November 11, 2010
BB Flat: 2754 2705 2654 2256
DB Rows: 1205 1205 1158 1157
DB Incline: 8511 956 105*4
notes: Can’t believe I got 105 for 4 as the last set of this workout. I may have to do some incline work, but go for a new record on my first set next time I do.
November 12, 2010
7 KG MB Slam Tabatas: 21,21,20,18,16,16,15,14
Sauna: 185 degrees / 25 minutes
notes: Tired, was up late thursday night.
November 14, 2010
Lumberjack Squats: 2356 2256 2157
Seated Calves: 1807 1608
Glute-Bridges: 2957 275*8
notes: Good stuff.