[center]April 17, 2011[/center]
Battling Ropes: 30, 20,20,15,20 seconds
High Box Plyo Jumps: 24,26,25
Plyopushups: 6,5,7
Bird-Dogs: 2, also, these are gay.
Palloff Presses: 303 601
WHOOO jumping is getting easier, maybe cause I’m getting slightly lighter?? Tried a heavy set of palloffs, liked it. May do like 50 & 60 next time!
Out of curiosity, are you following some set routine/program, or are you just doing your own split?
Fuck yeah you’re killin it dude!
[quote]The3Commandments wrote:
Out of curiosity, are you following some set routine/program, or are you just doing your own split?[/quote]
I’m just doing an upper/lower heavy/light split; I think originally I was doing one outlined by Ripptoe, but that was a few years ago, and I’ve modified it for my own needs. I just rearranged the days of the split recently (not what I’m doing on them) to make scheduling easier. Last week, and this week I’m just doing everything high rep, for the fun of it really, and to give my lower back a break. It’s been a great shock to my system because I neeeeeeeeeeever do higher rep squats, deadlifting, or flat benching eeeeeeeeeeeever.
It may look like there’s a lot of variation week to week in what I do, but if you look closely you’ll see that on certain days there are ALWAYS certain exercises going on. So for instance my upper/heavy workout will ALWAYS have flat barbell benching, and barbell rows in it. Unless I’m taking a week to shock my system and doing dumbbells or something, but those are only every couple months.
Quick side-note, I plan on keeping it pretty close to this when I’m done cutting, but I’ll be carb cycling differently then. My conditioning days will still be low carb (around 50g net), but my upper body days will be medium carbs. Those days will be around 120 net. That’s where I am now for my non conditioning days. The main difference though will be on my lower body days, which just absolutely drain me. I’ll be higher on carbs for them, possibly as high as 250-300g, with fat intake greatly restricted.
Split…On non-conditioning days 4 sets typically on the first 2 movements, 2-3 on the later ones):
Sunday: Conditioning
Tabata of some explosive movement (ball slams, kb swings, ropes)
Plyo Jumps (I play basketball so this helps)
Plyo Pushups
Some sort of rollout movement
Palloff Presses
Monday: Upper/Heavy (3-5 rep maxes)
Flat BB Benching
Barbell Rows
DB Flat Benching
Pullup variation
Tuesday: Lower/Light (8-10 rep maxes)
BB Squats
Snatches (only do these in sets of 3 though)
Reverse Hypers
Wednesday: Conditioning
Complex (usually Cosgrove’s evil 8)
Carries
Thursday: Upper/Light (8-10 rep maxes)
BB Incline Benching
Pullups
DB Incline
Cable Rows
Friday: Lower/Heavy (3-5 rep maxes)
BB Deadlifts
Rack Pulls/DB Bulgarian Split Squats/Leg Press/Whatever
Honestly you’ve seen my legs, they basically grow just looking at weight, and deadlifting knocks me out so I just do whatever I feel like as a followup exercise.
Saturday: Off
Fat kid Saturday. Eat whatever I want. I still do my morning shake, and always have a 12" tuna grinder from Subway for lunch, dinner typically varies though, sometimes I’ll still do my normal steak and then a meal out, other times just a meal out. The next day is a conditioning day, I figure after all my glycogen, etc. is restored by Saturday, any excess gets siphoned off by the conditioning work I do Sunday.
[quote]trav123456 wrote:
Fuck yeah you’re killin it dude![/quote]
Thanks bro, I should FINALLY have some time this weekend to take some prog. pics
^^Bout damn time =D
Your plan looks really good, makes me feel like a lazy bum lol
[quote]AccipiterQ wrote:
[quote]The3Commandments wrote:
Accipiter, update yo’ RMP thread, fool!
Also, are you really 29? You look young for 29.[/quote]
Whoops! I keep saying I will and then forgetting. I’m noticeably smaller around the waist I feel like, my pants are falling off at this point. Abs are starting to become uncovered (i mean it still looks like crap, but it’s getting better). I’m going to take pics this week.
[/quote]
Never mind the abs…you know what the people want.
LET’S SEE THE GLUTE STRIATIONS
[quote]LarryDavid wrote:
[quote]AccipiterQ wrote:
[quote]The3Commandments wrote:
Accipiter, update yo’ RMP thread, fool!
Also, are you really 29? You look young for 29.[/quote]
Whoops! I keep saying I will and then forgetting. I’m noticeably smaller around the waist I feel like, my pants are falling off at this point. Abs are starting to become uncovered (i mean it still looks like crap, but it’s getting better). I’m going to take pics this week.
[/quote]
Never mind the abs…you know what the people want.
LET’S SEE THE GLUTE STRIATIONS[/quote]
AWWWWWWWWWW YEAH BOIII…today or tomorrow depending on how much I get done on some school work
Accipter, what sort of structure does your tabata incorporate? Are you following a set program with it, or are you basically just taking a basic movement (e.g. medicine ball slams) and following basic “x seconds with x rest” template?
[quote]The3Commandments wrote:
Accipter, what sort of structure does your tabata incorporate? Are you following a set program with it, or are you basically just taking a basic movement (e.g. medicine ball slams) and following basic “x seconds with x rest” template?[/quote]
I’m doing the standard:
(20 seconds exercise / 10 seconds rest)*8
The ball slams I do I use a VERY bouncy medicine ball, I actually catch it on the rebound and slam it again, that’s how I’m able to get in 24+ slams on some of the 20 second intervals; over 1 per second. At the end of the tabata I’m usually sitting on the floor leaning against a machine. For the rest of the evening I can’t take a deep breath without hacking up a lung because my airway is just absolutely scorched.
The other movement I do with them is the kettlebell swings. Previously I did them up over my head, so that at the top my arms were fully extended over my head and perpendicular to the floor. I recently started doing them such that I only go til my arms are parallel to the floor, which is the way most people do them. I actually find these harder because the momentum isn’t there to carry the KB up over my head, or back down between my legs.
What kind of programs were you referring to? I’m not sure I’ve heard of tabata programs before
[center]April 19, 2011[/center]
BB Squats: 23010 24010 25010 26010 2707
BB Front Squats: 2251
Snatches: 1353 1353
Reverse Hypers: 90*5
Honestly I was beat after doing the squats. I haven’t done 10 rep sets on squats in a couple years. Felt great though. Next time I won’t do the front squats though. Just snatches after, maybe hypers. Honestly I’m starting to feel like my legs would be fine just doing squats on these days. Maybe throw in some sumo squats after. Obviously my ass/hamstrings are famously huge in these parts.
[center]April 20, 2011[/center]
Evil 7 Complex: 105
I’m pressed for time so I didn’t do any carries after this. Also I’m still fighting off this weird cough I’ve got. I’ve got a post-nasal drip going and it’s making me cough, but the weird thing is I have no cold/sinus problems right now. Not sure if it’s allergies or what. Slightly annoying, but I want to rest rather than have this turn to a full blown cold.
[center]April 21, 2011[/center]
BB Incline: 20511 2106 2157 2207
Pullups: BW8 BW6 BW5 BW4
DB Incline: 957 1008
Batwings: 255 305 355 405
High rep week continues…although I didn’t take enough time after that BB Incline set. Should’ve waited a bit more. Also, enjoying the batwings, from the Dan John 'Reawaken your Rhomboids" article.I have the whole slouching/shoulders rolling forward as I sit at my desk thing going, so I decided to add these to my upper days. I did them with DBs, since my gym’s KBs don’t go up that high. WOW. Felt very interesting…almost like doing a facepull…For the rest of the day it felt like there was a taut band between my shoulder blades pulling them back and keeping my shoulders back. The day after when my shoulders would start to roll forward when I was sitting around I could feel soreness in my rhomboids, and my shoulders wouldn’t go as far forward. So far, so good!
[center]April 25, 2011[/center]
BB Flat/Pullups Superset: 3101/BW8 3001/BW6 2852/BW6 2753/BW5
BB Rows: 23510 2459 2557
DB Flat: 1009 1009
Batwings: 355 405 455
So Friday I went home so I wasn’t able to workout, and then Sunday was Easter, so no conditioning session. Back to normal this week though. I had a group meeting for a class after work though, so I ended up going to the gym an hour later than usual. I was starving, and honestly tired by the time I got there. This session pretty much represents the worst I can possibly feel at the gym and still be there. I was tired from the day and sooo hungry. I’m glad I pushed through, and I liked supersetting here. Hopefully next week I get my pop back in this workout and can get back to business on benching. Also continued doing batwings, again I enjoyed them
[center]April 26,2011[/center]
BB Squats: 23011 24010 25010 26010 2708
Snatches: 1353
Hmmm, I’m starting to think all I need for my lower body is squats & deadlifting…honestly my legs were almost cramping up after this session, so it’s not like they didn’t get obliterated. Still not use to high rep squats. Added a rep at 230 and also 270. May go 235, 245, 255, 265, 270 next week and see how that goes.
Nice work on updating the RMP thread 
(pause).
[center]April 28, 2011[/center]
BB Incline: 21010 2158 2207
Neutral Grip Pullups: BW9 BW7 BW4
So I found out why I’ve been dragging lately. This morning my lymph nodes were sore and I had a huge hard lump below the left one. Scared shitless I headed to the doctor who looked in my throat. Apparently that side was covered with pus (eww), and the lump was actually a 2nd lymph node that was active because of how bad the infection on that side was. Started on amoxicillin and literally 6 hours later I was already feeling better. Next day the nodes weren’t even sore. I went to the gym right after the doctor. Good session!
[center]May 1, 2011[/center]
24KG KB Swing Tabata: 12, 12, 12, 12, 12, 12, 12, 12
High Box Jumps: 28, 28, 26
Plyo Pushups: 7,6,6
Wheel Rollouts: 3
Palloff Presses: 602 503
I think from now on I’m going to do my plyo pushups/ plyo-upper-body stuff on Wednesdays. I wonder if doing it on Sundays is taking away from my Monday benching. Rest of the workout went well. Swing tabata went very well! My abs were sore for 3 days after this one. 60 may have been a bit much on palloffs, may go 40-45-50 next time. Medicine is working, feel much better.
[center]May 2, 2011[/center]
BB Flat: 2952 3002 2752 2653
BB Rows: 2555 2605 2653.5 2704
DB Flat: 1055 1057
Pullusp: BW8 BW6
Still a bit tired, felt flat here. I think maybe the plyo pushups the day before are taking the pop out of my Monday workouts last couple weeks. None of my other lifts are suffering with the cut, but my benching hasn’t been doing too well. I think it’s the plyos the day before though, I’ll see how I feel next week.
[center]May 2, 2011[/center]
BB Flat: 2952 3002 2752 2653
BB Rows: 2555 2605 2653.5 2704
DB Flat: 1055 1057
Pullusp: BW8 BW6
Still a bit tired, felt flat here. I think maybe the plyo pushups the day before are taking the pop out of my Monday workouts last couple weeks. None of my other lifts are suffering with the cut, but my benching hasn’t been doing too well. I think it’s the plyos the day before though, I’ll see how I feel next week.