[quote]ericbyrnesjr wrote:
bump because i like how this is going so far[/quote]
Just wait till I finish cutting and go for my strength phase. This journal will get even crazier.
Your journal is fun to read.
Keep it up.
[quote]sluicy wrote:
Your journal is fun to read.
Keep it up.[/quote]
Thank you for the added pressure, Sluicy. As if having a journal wasn’t tough enough. Just kidding, thank you for the comment.
Wol this is one of my favorite threads to read… Different from what you normally see
I gotta ask, you’re an animated picture whore.
Where do you get em all??
Oh, and you list “boxing” all the time. Maybe I missed it, but what have you been doing for it?
[quote]dg401 wrote:
Wol this is one of my favorite threads to read… Different from what you normally see
I gotta ask, you’re an animated picture whore.
Where do you get em all??[/quote]
Its a secret. Nothing personal against you.
[quote]dg401 wrote:
Oh, and you list “boxing” all the time. Maybe I missed it, but what have you been doing for it?
[/quote]
All I do is shadow box. Combinations, head movement, footwork, and such. I do 5 sets of burpees and then I spend the rest of the time Shadow Boxing.
[quote]WolBarret wrote:
dg401 wrote:
Oh, and you list “boxing” all the time. Maybe I missed it, but what have you been doing for it?
All I do is shadow box. Combinations, head movement, footwork, and such. I do 5 sets of burpees and then I spend the rest of the time Shadow Boxing.[/quote]
Damn… I’ve been looking around at ytmd but can never find anything that good.
I used to do some boxing stuff. Line drills for footwork, heavy bag, speed bag, vaseline sparring, etc.
Really I stopped cause I just wanted to have fun and that wasn’t doing it for me. Plus I really like my nose being normal looking.
But shadow boxing… shit’s liberating.
And keep the avatars coming, since you’re such a secretive bastud.
I’ll keep the avatars coming.
Sunday Training:
I have my “Death Suit” on and its already hot as hell where I am.
Burpees and Boxing. Timed for 30 sec rest intervals.
I’ll take it up to to 10 sets the next time I train.
Sweating like a pig. I’ll get my Monday training schedule ready.
Monday
Warm ups:
Sandbag carries
Squat/Lunges
Dips
Pull ups
Squats 5x5(1x10 at the end)
Bench 5x5(1x10 at the end)
Bent Over Rows 5x5(1x10 at the end)
Cool down
Same as warm ups
Cardio:
I’ll sprint whenever I get the time
Burpees and Boxing at night.
Went to the gym and this older guy was boxing. I put my gloves on and we took turns hitting the heavy bag. The old guy knows his stuff.
He even used to box. Anyway, I’m gonna lift and do my boxing/burpee program.
Training Analysis: Separate from my other posts.
Three Sections: Core, Upper, and Lower.
UPPER
Chest/Pecs
Bench Press: Overall Mass
Incline Dumbbell B.P.: Upper Pec Work
Decline B.P.: Lower Chest Work
Wide Grip B.P.: Width, but I rarely do them
Lower Pecs
Decline Bench, Dips with WIDE grip, Decline Dumbbell
Upper Pecs
Incline Bench, Incline Dumbbell
Neck
Neck Bridges: Practice till I’m good at them
Neck Harness: Add weight and work my neck
(Figure out a way to work my neck from side to side)
(My neck is tight, I need to stretch it out)
Traps
Dumbell Shrugs: Easy
(There’s more trap work than just shrugs, need to find them)
Olympic Pulls: DO THESE!
Shoulders/Delt
Overhead Press: Front Delts, I believe
Lateral Raises: Side Delts, MUST DO THESE
Prone Raises: Rear Delts, NEEDED BADLY
Dumbell Presses: Front Delts.
(There’s more work for the Delts, find them)
Triceps
Dips: Works everything, a staple
Close Grip Bench: Tricep power
(Need more info so I could make my Triceps look good)
Dips, Close grips bench, Decline Bench Press
Overhead extension, Lying extension, Press downs
Biceps
Barbell Curls: Staple and do them heavy
Hammer Curls: Higher reps
Pull ups: Works everything
Front Deltoid
Front Raises
Rear Deltoid
Rear Raises (Lateral Thinking for Wide Shoulders)
Side Deltoid
Upright Rows, Lateral Raises
Upper Back
Pull ups, Chin ups, Seated Cable Rows to to the Neck,
One arm dumbbell, T-Bar Rows, Rows
Mid-Back
Scapular Wall Slides(Mike Robertson “Back on Track”)
Wrist Extensor
Reverse Curls, Wrist Roller
Wrist Flexor
Wrist Roller, Sand grabs, Wrist curls
Pronators/Supination(Broken wrist)
Lying Pronation/Supination
Lattimus Dorsi & Terres Major
Pull ups, Chin-ups, Pull downs, Pull over
General Back
Bent Over Row, Dumbell Rows, Seated Rows
CORE
Obliques
Abs
Rotational Ab Work(IMPORTANT)
Groin
Eric Cressey “Construction by Adduction”
Buttocks/Ass/Glutes
Front Squats, Back Squats, Lunges, Step ups, Deadlifts,
Pull throughs
Erector Spine/Lower Back
Deadlift, Dead variations, Good mornings, Back Extensions
Hips
Sumo Deadlift, Single Leg RDL, Pull throughs, Long Stroke Lunges(MIke RObertson “Hips don’t lie”)
Ass/Glutes
Lunges, Deadlift variations, Squats, Squat variations
LOWER
For some reason, I didn’t list Quads, Hamstrings, or Calves.
Nice job on the training WolBarret. I like the boxing/burpee combination.
What’s the “Death Suit?” And what does your daily diet look like?
And great avatar. That whole video is hilarious. My favorite is the guy with the nunchucks who does a backflip, lands on his head, tries to do nunchuck stuff, and falls down again.
Of course, this comment will be irrelevant when you make your daily avatar change.
Keep up the good work!
[quote]tmoney1 wrote:
Nice job on the training WolBarret. I like the boxing/burpee combination.
What’s the “Death Suit?” And what does your daily diet look like?
And great avatar. That whole video is hilarious. My favorite is the guy with the nunchucks who does a backflip, lands on his head, tries to do nunchuck stuff, and falls down again.
Of course, this comment will be irrelevant when you make your daily avatar change.
Keep up the good work![/quote]
Death suit is black hoodie and sweat pants. They’re at least 2-3 years old. I wear that and additional shirt. I sweat like a pig in it.
Yeah, that avatar is changing soon.
Diet for today: Gatorade, protein shakes, and chicken breasts. The more time I spend away from home, the worse my diet gets.
I wonder what Avatar I’ll use today.
Deadlifts 5x5
Front Squat 5x5
I didn’t do Overhead Press. Doesn’t matter though. Its one of my stronger areas. I think I’ll go home, do some 10x3 snatches and then some Boxing/Burpees.
Thursday Training. I’ll post it here and then I’ll put it to notebook.
I need to heal my callouses. They’re gonna rip the next time I deadlift.
DUDE, I AM SO HUNGRY
Burpees, Shadow Boxing, and then I ended it with burpees. Plus I lifted weights earlier today. HUNGRY!!!
I’m gonna eat some sweet potatoes and…umm…whatever else I said I was gonna eat.
HUNGRY!
I feel perfectly fine after eating. Perfect. Sleepiness has JUST kicked in. 30 more minutes and I’ll be out like a light.
Not training Thursday because I’m gonna see the Dark Knight.
Friday training
Warm ups
Back Squats 5x10
Bent Rows 5x5
Incline Bench 5x8
Cool downs
Night cardio:
Boxing Timed
Burpees Timed
I almost feel as focused as I was in high school. Almost.
Training Analysis: Separate from my other posts.
Four Sections: Best Lift Ever, Core, Upper, and Lower.
Best Lift Ever
Overhead Squats
UPPER
Chest/Pecs
Bench Press: Overall Mass
Incline Dumbbell B.P.: Upper Pec Work
Decline B.P.: Lower Chest Work
Wide Grip B.P.: Width, but I rarely do them
Lower Pecs
Decline Bench, Dips with WIDE grip, Decline Dumbbell
Upper Pecs
Incline Bench, Incline Dumbbell
Neck
Neck Bridges: Practice till I’m good at them
Neck Harness: Add weight and work my neck
(Figure out a way to work my neck from side to side)
(My neck is tight, I need to stretch it out)
Traps
Dumbell Shrugs: Easy
(There’s more trap work than just shrugs, need to find them)
Olympic Pulls: DO THESE!
Shoulders/Delt
Overhead Press: Front Delts, I believe
Lateral Raises: Side Delts, MUST DO THESE
Prone Raises: Rear Delts, NEEDED BADLY
Dumbell Presses: Front Delts.
(There’s more work for the Delts, find them)
Triceps
Dips: Works everything, a staple
Decline work: Decline activates the triceps 10 percent more
Close Grip Bench: Tricep power
Heavy Lockouts:
Dips,
Close grips bench,
Decline Bench Press
Overhead extension,
Lying extension,
Press downs
Biceps
Barbell Curls: Staple and do them heavy
Hammer Curls: Higher reps
Pull ups: Works everything
Front Deltoid
Front Raises
Rear Deltoid
Rear Raises (Lateral Thinking for Wide Shoulders)
Side Deltoid
Upright Rows,
Lateral Raises
Upper Back
Pull ups,
Chin ups,
Seated Cable Rows to to the Neck,
One arm dumbbell,
T-Bar Rows,
Rows
Mid-Back
Scapular Wall Slides(Mike Robertson “Back on Track”)
Wrist Extensor
Reverse Curls,
Wrist Roller
Wrist Flexor
Wrist Roller,
Sand grabs,
Wrist curls
Pronators/Supination(Broken wrist)
Lying Pronation/Supination
Lattimus Dorsi & Terres Major
Pull ups,
Chin-ups,
Pull downs,
Pull over
General Back
Bent Over Row,
Dumbell Rows,
Seated Rows
CORE
Obliques
Abs
Rotational Ab Work(IMPORTANT)
Groin
Eric Cressey “Construction by Adduction”
Buttocks/Ass/Glutes
Front Squats,
Back Squats,
Lunges,
Step ups,
Deadlifts,
Pull throughs
Erector Spine/Lower Back
Deadlift, Dead variations, Good mornings, Back Extensions
Hips
Sumo Deadlift, Single Leg RDL, Pull throughs, Long Stroke Lunges(MIke RObertson “Hips don’t lie”)
Ass/Glutes
Lunges, Deadlift variations, Squats, Squat variations
LOWER
For some reason, I didn’t list Quads, Hamstrings, or Calves.
Quads
Inner Quads: Adbuctor machines
Outside Quads: Front Squats, Hack Squats, Bulgarian squat
Hamstrings
Back squats
Good Mornings
Romanian Deadlifts
Step ups
Glute Ham Raise
Calves
Who even cares about Calves. Calf raises and Sprins. Done.
Awesome, let us know how the movie was.