12-17
17:45-18:30
Weighted neutral chins- bw/3, 10/3, 15/3, 25/3, 35/2, 40/2, 45/1, 50/1
Push up- 2,4,6,8,10,12,14,2,4,6,8,10,2,4,6,8,2,4=112
Seated row- 75/10, 105/10, 120/10
DB hammer curl- 30/10, 40/10, 50/10
12-20-2010
12:20- 13:25
BB incline- bar/5, 95/5, 135/5, 155/3, 175/2, 195/x, 185/1
Pull ups- 1,2,3,4,5,1,2,3,4,1,2,3,1,2=34
DB military- 30/10, 50/10, 60/10
DB row- 50/10, 70/10, 85/10
Rope pushdown- 30/12, 40/12, 50/12
12-22-2010
17:50- 18:46
TKE- 3x15
Squat- bar/5, 95/5, 135/5, 155/5, 185/3, 205/3, 225/3, 245/1, 265/1, 285/1
Bench squat(opp hand)- bw/10, 35/10, 55/10
DB swing- 40/10, 55/10, 65/10
DB shrug- 70/10, 85/10, 95/10
Jump rope- 500 skips
12-24-2010
12:43- 13:39
Weighted Neutral chins- bw/3, 10/3, 15/3, 20/3, 25/3, 30/3, 40/5
Romanian deads- 95/5, 135/5, 185/5, 205/5, 225/5
Flat DB press- 50/5, 60/5, 70/5, 80/5, 90/5
DB hammer curl- 35/8, 50/8, 55/8
8 count bodybuilders x 20
12-28-2010
17:44- 18:33
5x5, 5x5
Bench squats(opp hand)- bw/5, 40/5, 50/5, 60/5, 70/5
Seated cable row- 60/5, 90/5, 120/5, 150/5, 165/5
Push ups- 2,4,6,8,10,12,14,2,4,6,8,10,12,2,4,6,8,10,2,4,6= 140
Face pulls- 50/20, 70/20
BB complex- row, hang cleans, military, squat, romanian deads
Weight= bar
5 sets of 8 reps
12-30-2010
18:03-18:40
5x5, 5x5
BB incline- bar/5, 95/5, 135/5, 155/5
Pullup- 1,2,3,4,5,1,2,3,4,5,1,2,3,1,2= 39
DB swing- 40/5, 55/5, 65/5, 75/5, 85/5
Rope pushdowns- 30/15, 40/15, 50/15
1-1-2011
-Walk 10min on incline treadmill.
Bodyweight circuit- repeat 5 times with little rest between rounds.
5 8-count bodybuilders
10 mountain climbers
20 toe touches on box
30 jumping jacks
50 jump ropes
1-3-2011
17:28- 18:21
5x5, 5x5
Squat- 95/5, 135/5, 185/5, 225/5, 245/5
DB Military- 30/5, 40/5, 45/5, 50/5, 55/5
BB row- bar/5, 95/5, 135/5, 155/5, 175/5
BB shrug- 135/5, 185/5, 225/5, 265/5
Jump rope- 500 skips
How’s the training AM, any goals for the new year?
[quote]Chi-Towns-Finest wrote:
How’s the training AM, any goals for the new year? [/quote]
Hey man.
I haven’t actually written down an official list of goals with concrete numbers or anything like that, but my focus for this year will be the following:
-
Stay dedicated to pre-hab/stretching/mobility/flexibility work. I recently received a foam roller as a holiday gift and have used this thing pretty much every day since getting it. I don’t want to jinx anything, but it looks like this thing may be a godsend. I have always battled nagging ankle, hip/hip flexor, groin, knee and lower back issues from injuries playing sports when younger(especially basketball.) I have had an issues with my left knee for about 10 years and have rolled my ankles more times than I can count. Since using the foam roller on my quads,hams, calves and IT bands, my knees haven’t felt this good since high school. The real test will be when I play in a bball league in March. I also use LAX balls and tennis balls.
-
Nutrition- For now, keep my diet as strict as possible Mon-Friday. I’ll loosen up a little on the weekend. Right now I have cut out all grains(rice,bread,oats.) I’m not fat and do have visible abs but I want to get a little leaner. 10%BF sounds about right. This is more for my job and health than for looks. Also, since eliminating grains, my joints, recovery and immune system have been a lot better. I think I have an intolerance to grains. I feel great now. I will also continue to do a 24hr water fast once a week.
-
Training- staying with full body workouts and functional conditioning(jump rope, BB complexes, bodyweight circuits.) When the weather gets better I will add in more runs and sprints and strongman training on the weekend. 90%+ of my lifts are still big, compound moves and will still focus on improving on squats, deads, presses and all kinds of bodyweight moves. I have lower the weights on some lifts, especially squats in order to work on form with the goal of ultimately breaking my current PRs.
-I’m looking to keep my bodyweight around 220-225, mostly because I have to for my job. I plan on getting as strong as possible at that weight.
Thanks for asking and stopping by.
What are your plans?
1-5-2011
5x5, 5x5, 17:46- 18:35
Weighted neutral chins- bw/5, 10/5, 15/5, 20/5, 25/5
Romanian deads- 95/5, 135/5, 185/5, 205/5, 235/5
Flat DB- 50/5, 60/5, 70/5, 80/5, 95/5
DB hammer- 30/15, 40/15, 50/15
1-7-2011
5x5, 5x5
18:10- 18:47
Bench squat(oh)- bw/5, 40/5, 50/5, 60/5, 75/5
Cable row- 60/5, 90/5, 120/5, 150/5, 180/5
Push up- 2,4,6,8,10,12,14,16,2,4,6,8,10,12,2,4,6,8,10,2,4,6= 156
Facepull- 50/20, 80/20
1-9-2011
5x5, 5x5
14:49- 15:39
BB incline- bar/5, 95/5, 135/5, 155/5, 165/5
DB swing- 40/5, 55/5, 65/5, 75/5, 90/5
Pullup- 1,2,3,4,5,1,2,3,4,5,1,2,3,1,2,1= 40
Rope pushdown- 30/15, 40/15, 55/15
1-11-2011
18:07-19:00
5x5, 4x10
Squat- 95/5, 135/5, 185/5, 225/5, 255/5
DB military- 25/10, 35/10, 40/10, 50/10
BB row- bar/10, 95/10, 135/10, 155/10
BB shrug- 135/15, 185/15, 225/15
Jump rope- 500 skips
I had LASIK performed on 1-12-2011 so I will be out of commission for a week or two. I will use this time to improve on other areas of my life.
1-17-2011
Went on a 30min hump with 50lbs.
1-22-11
14:53- 15:49
5x5, 4x10
Weighted neutral chins- bw/5, 10/5, 15/5, 20/5, 30/5
Romanian deads- 95/10, 135/10, 185/10, 205/10
Flat DB press- 45/10, 55/10, 65/10, 75/10
DB hammer curl- 30/15, 40/15, 50/15
Jump rope- 500 skips.
1-27-2011 17:40- 18:25
Deads- 135/5, 185/5, 225/5, 245/5, 275/5, 295/5, 315/5
DB bench squat (same hand)- bw/10, 35/10, 50/10
Back extension- bw/10, 35/10, 50/10
BB shrug- 135/10, 185/10, 225/10
1-29-2011
9:33- 10:05
Weighted pullups- bw/5, 5/5, 10/5, 15/5, 20/5
Dips- bw/10, 10/10, 20/10
Face pulls- 40/15, 50/15, 60/15
BB curl- bar/10, 60/10, 70/10
EZ incline triceps extension- 40/15, 50/15, 60/15
2-2-2011
15:34- 18:18
1mile run on treadmill at 7min pace.
BB military- bar/8, 65/5, 85/5, 95/5, 115/8
Back extension- bw/8, 35/8, 55/8
BB row- 95/5, 135/8, 155/8
BB curl- bar/8, 65/8, 85/8
Jump rope x 50
10 pushups
jump rope x 50
10 pushups
jump rope x 50
10 pushups