Same to you
I am genuinely impressed with your progress! So much infact that I planning on doing this program in the next week or so and will possibly be running a log!
1/2/2010
OFF
Intervals
400m
rest 180s
400m
rest 180s
200m
rest 120s
200m
rest 120s
200m
rest 120s
200m
rest 120s
Bagwork
25 x 1-2’s
rest 30s
x5
10 RH R
10 RH L
Burpee x10
rest 30s
x3
p/f/c
296/67/124/2283
[quote]benmoore wrote:
I am genuinely impressed with your progress! So much infact that I planning on doing this program in the next week or so and will possibly be running a log![/quote]
glad I inspired someone (=
[quote]SickDevildog wrote:
[quote]benmoore wrote:
I am genuinely impressed with your progress! So much infact that I planning on doing this program in the next week or so and will possibly be running a log![/quote]
glad I inspired someone (=
[/quote]
Make that two ‘someone’s’ haha
what’s going on, all my pics disappeared?
1/3/10
Week 5 Session 2 Lower (deload)
DB Squat Jumps
2x10x10
Frontsquat
2x5x225
Split Squat Jumps
2x6xBW (each leg)
Backraises
2x10xBW
MB Twist
2x20x20
MT Prep
Bagwork
x25min (random combos)
Finisher
100 jabs
100 crosses
100 rh
100 lh
shoulder circles
side 6x25x4 2x25xhands
front 6x25x4 2x25xhands
45 degrees 6x25x4 2x25xhands
top 6x25x4 2x25xhands
p/f/c
263/45/179/2173
Under ate on carbs today, oh well
Sorry to always ask questions in your thread but I wanna try something out and see if it will work (probably not recommended though).
I am on a short term gym membership because I’m not in Australia now and it’s quite expensive and I want to make the most of my money so I was wondering if I can train 3 days in a row, take 2 days off and then repeat.
So essentially from now till the 3rd next month, I’ll be fitting in 6 weeks of training in a 3 days on, 2 days off ‘template’. I mean, I’m not even working or doing anything stressful lol. What do you think?
[quote]Airness wrote:
Sorry to always ask questions in your thread but I wanna try something out and see if it will work (probably not recommended though).
I am on a short term gym membership because I’m not in Australia now and it’s quite expensive and I want to make the most of my money so I was wondering if I can train 3 days in a row, take 2 days off and then repeat.
So essentially from now till the 3rd next month, I’ll be fitting in 6 weeks of training in a 3 days on, 2 days off ‘template’. I mean, I’m not even working or doing anything stressful lol. What do you think?[/quote]
I’m not doing the 3 a week thing either atm, I just amke sure to get atleast one offday in between the sessions. I might be talking out of my ass here, but if you think you can recover from 3 back to back sessions go for it. I’d recommend taking one day off between session 1 (upper) and session 2 (lower), but that’s just me.
Ahhh well I will be boring and do the program as prescribed - possibly with some extra activity on off days.
This will most likely be in the form of some very light mobility circuits + static stretching.
Perhaps some NEPA walks.
I also used to do/teach Parkour back in the day so I might see if I can slip in some light movement work - just a few light vaults/jumps.
[quote]SickDevildog wrote:
[quote]Airness wrote:
Sorry to always ask questions in your thread but I wanna try something out and see if it will work (probably not recommended though).
I am on a short term gym membership because I’m not in Australia now and it’s quite expensive and I want to make the most of my money so I was wondering if I can train 3 days in a row, take 2 days off and then repeat.
So essentially from now till the 3rd next month, I’ll be fitting in 6 weeks of training in a 3 days on, 2 days off ‘template’. I mean, I’m not even working or doing anything stressful lol. What do you think?[/quote]
I’m not doing the 3 a week thing either atm, I just amke sure to get atleast one offday in between the sessions. I might be talking out of my ass here, but if you think you can recover from 3 back to back sessions go for it. I’d recommend taking one day off between session 1 (upper) and session 2 (lower), but that’s just me.[/quote]
Shouldn’t be a problem I think, I get 1 (sometimes 1 1/2 days) day of rest between the two upper body days. The leg day doesn’t interfere with the chin up day so I think it should be fine. After the 3 straight days, I’ll have 2 rest days which I can do some hill sprints and play some light basketball. If it doesn’t work out too well (judging from how my body feels), I will take the extra day off.
Thanks for your feedback.
1/4/10
OFF
Chi Gung and Mobility Drills
x60min
MT prep
Bagwork
x30min (mostly 1-2-rrh)
Shoulders
A1 Pwr Clean + Press
A2 Side Raise
A3 Front Raise
3x5x135
3x10x10
3x10x10
B1 Incline Front Raise
B2 Cuban Press
3x5x2.5
3x5x2.5
C1 Incline Rear Delt Raise
C2 Side Raise
C3 Front Raise
3x10x2.5
3x10x2.5
3x10.2.5
c/f/p
133/58/269/2121
I see you have been doing good progress. Keep going in 1-2 month you’ll be lean
I didnt pay enough attention to your overall lifting progression, is the strength going up, down or is it not moving at all?
Personally it’s always a big concern for me when I am trying to lose some fat
[quote]jasmincar wrote:
I see you have been doing good progress. Keep going in 1-2 month you’ll be lean
I didnt pay enough attention to your overall lifting progression, is the strength going up, down or is it not moving at all?
Personally it’s always a big concern for me when I am trying to lose some fat[/quote]
I set new PR’s on front and backsquat so I’d say my strength is going up. Haven’t tried to max out on any other lifts.
1/5/10
Week 5 Session 3 Upper (deload)
Pullups
BW
10/10/9/8/8/6
+25
5/4/4/2
A1 Snatch
A2 BW Squat
3x5x135
3x15xBW
Shoulder Circles
side 2x50x2.2
front 2x50x2.2
45 degrees 2x50x2.2
top 2x50x2.2
I had so much energy today I was bouncing off the wall so I went ahead and did another session at the gym. I think I’m coming down with a cold/tonsillitis, so I might as well go all out before it hits me full force.
1/5/10 cont.d
DL
3x10x235
3x5x285
3x3x335
3x385
2x435
1x435
0x435
Clean + Press
3x5x135
3x155
2x175
1x195
2x1x205 (split jerk)
Bagwork
1-2
x20
rest 60s
x5
1-2-rrh
x10
rest 60s
x3
Core Circuit
Straight Arm Plate Crunch x15 (25lb plate)
Hipups x15
Side Plank x30sec each side
Font Plank x60sec
rest 90sec
x2
A1 Hammer Bicep Curl
A2 DB Shrugs
A3 Preacher EZ Curl[
3x15x45
3x5x35
3x8x90
p/f/c
342/72/361/3460
1/6/10
OFF
weight: 223
Squatted with Rob, an old school bber and powerlifter:
Squats
5x135
5x225
5x275
5x315
0x365 (tried to squat with kneewraps but it just didnt feel right)
2x365 (PR)
Rob said I went well past parallel on my squats and would’ve gotten green lights on every single rep I did, motivating stuff.
p/f/c
240/45/164/2021
1/7/10
OFF
Bagwork
x30min (random combos)
30 burpees
30 BW squats
Making tomorrow an OFF day because my back is still stiff from squatting.
p/f/c
263/63/157/2247
1/8/10
Week 6 Session 1 Upper
Bench
180x8
190x6
190x6
200x4
200x4
200x4
Medicine Ball Pushups
x16
x12
A1 Seated Cable Row (neutral shoulder width)
A2 Cable Pushdown (rope)
3x12x140
3x12x100
B1 Facepull
B2 Cable Curls
3x12x40
3x12x50
DB Complex DBs @ 25lb
Frontsquat x7 x8 x9
DB Swing x7 x8 x9
Push Press x7 x8 x9
Session 2
Bagwork
x30min
1-2-rrh
100 rrh
Angular Press
15x90
9x180
6x180
2x180
A1 Rear Delt Flys
A2 Side Delt Machine
3x12x40
3x15x60
B1 Pulldown (neutral narrow)
B2 Cable Row (neutral narrow)
25x120 19x120 17x120
12x100 10x100 12x100 6x100
p/f/c
273/42/312/2718
1/9/10
OFF
Not gonna do a damn thing today besides relaxing.
Hey
Been having a quick look at your workout, I’m currently doing this. Just wanted to say you’re doing a wicked job and look forward to reading this.
Simon