10/8/2013
Row for 10 mins at an easy pace (about 1000 cals/min)
DB Split squat
200# total x5x2 each leg
Seated DB Press
70# each hand X14x2
Jump rope 1 min/BW Pullup x10/BW Dips x14 << Repeat X3
Row 10 mins
30 secs (2000 cal/min) on 30 secs off, DF @ 7
Diagonal Oblique Pallof Press
35# x10 each side for 3 sets
Tabata Cycle thing
20 secs on 10 secs off x8
Got really schwetty, so I left. Thanks for reading T-Nation foools
10/9/2013
Ok, today’s sesh looked like this:
row for 10 mins
Deadlift
135x5
225x10
315x7
315x7
315x7
315x7
315x7
315x7
315x7
All reps felt easy scheweezy. Grip strength has definitely increased due to the increased amount of pulling exercises i’ve been doing for my back.
Bench
135x10
JM Press
135x7
135x7
135x7
135x7
135x7x3…got tired of writing it out
Pulldown (w/ handle grip)
190x7
210x7
240x7
270x7x2
270x7 (w /narrow grip attachment)
270x7
Overhead Squat (these felt harder than last time, most likely due to being CNS primed last time)
135x5x3
Run for 1 mile (very easy pace to warm up)
run another mile (300 yards at 85%) then 300 yards at easy pace I repeated this four times for a total of something > than a mile.
Stretch then eat. Protein only. egg whites mixed with PB and a glass of milk, and a meatball…random yes, satiating and delicious YES.
sup, here’s a couple of highlights from the last couple of days
BO T-Bar row
4 plates X7x7
3 plates X10x3
2 plates x14x2
1 plate x21
Then…
Kroc rows
100#x21x3 each hand
Squat
225x10x5
Front Squat 225x3x3
Overhead Squat 135x5x3
Today (10/13/2013)
Squat 225x10x10
Switched between powerlifter squat and O Squat…Both were utilizing high bar placement though.
Keeping it light due to my back being a little jacked up still…
Run 600Mx4 at a slow pace then
300m @ 90%
300m jog
Repeat the fast/slow thing 4 times.
then stretch. Thanks for reading!
Heeey wsup ladies and gentlemen out there.
This is today’s workout
10/14/2013
Deadlift
135x5x4
Klokov deadlift thing (snatch grip, elevated on a plate, stiff legged, back flexion on eccentric and back extension on concentric)
135x5x5
Back all warmed up now
Deadlift
225x5x5
315x5x4
385x3x3
435x1
Pullup/Dip
70#x5, BWx5/ 70#x7, BWx7<<< REPEAT 3times
Run
70 yards at 90%, 14 second rest 70 yards @ 90%…REPEAT until 10 sprints have been completed
600 yardsx4 cooldown
Stretch and now i’m gonna eat.
Thanks for reading, fools
SUP?
Nothing much over here but lifting heavy ASS WEIGHT!
Actually today’s session was pretty light.
10/15/2013
Incline bench Press
135x10x5
225x7x3
135x14x4
BO Rows w/ Smith Machine
135x14x4
205x14x4
Shrugs
135x10x4
225x10x4
And that was it for the gym…Pretty lame if you ask me.
So afterwards, i put on a fat belt (those rubber things that go around your waist to make you drip sweat) and went for a run
600meters X2 then 50 BW Pullups and 50 BW Pushups
600meters X2 " "
Repeat for a total of 4 rounds. about 2 miles and 200 pullups and pushups. I think i made up for the lack of volume in the gym…
I want to get back to doing some interval training soon cuz this jogging shit is not the shit, it is shit.
Thanks for reading!
11/30/2013
Haven’t posted in a while but i’ve been lifting. Today’s workout:
run on treadmill at 7.7 mph for 1/2 mile
incline bp
135x3x3
225x3x3
Hammer strength upright rows
1 plate (each side)x10x3
2 plates x10x3 (30 secs between each set, i held the grips and kept tension on the muscle between each set)
3 plates x5x3 x2 " "
3 plates and 35lbs x3x3x2 " "
Overhead press
135x5x2
155x3x2
165x3x2
185x2x2
Push press
135x2x2 (focused on being as explosive as possible)
Smith machine B.O. rows
135x10x2
225x7x2
275x5x3
295x5x2
315x5x3
Diagonal Pallof Press/diagonal crunch
25#x7/25#x7 repeat 3x each side.
donee
Happy December t-nationers. I rang in the new month with a workout of proportions that were fairly epic but not really. Just a quick one and a run. here it is:
12/1/13
Squat
bar: 7x2
135: 5x2
225: 5x3
315: 3x3 (felt relatively easy)
225: x21
Cable chest press / pull-up / leg raise / side leg raise
22# each side x7 / BWx7 / BWx7 / BWx7 each side
repeat above for 3 circuits.
not very tiring but i was waiting for the run
2.5 mile run about. it took me a dang hour so either my estimates in distance are off or i’m just really slow. probably a mixture of both. alright peace out t-nationer’s enjoy the rest of the weekend
today’s workout was during lunch, so i had to make it quick. short rest periods between sets only.
12/2/2013
Pendlay row
135x7x3
225x5x3
275x3x3
225x7x2
Stiff legged deads
315x5
315x5
375x3
375x2
375x1
Landmine (2 plates) / landmine shoulder press (2 plates) / overhead squat (45#) / ez-bar curl (85#)
3 each side / 5 each side / x5 / x7 and repeat 3x
hanging leg raise
BWx7x4
Asian abs
100# x 7 each side x3 (bar rests on back between sets) See video for reference
run on treadmill for about 7 minutes keeping hr at 160 using various methods…
OK thanks for reading!
alright, been lifting. BUT not logging…
just highlights…happy New Year to all btw.
Pendlay row
315x3x3 (mixed grip since i don’t have straps)
Push Press
245x1
That’s all for now. but look for more high lights in the near future!
Thanks for reading and Happy Sunday all you T-nationers
Alright. Sup T-nationers.
Piny here with some highlights of the past couple of days.
1/7/2013
Stiff-Leg DL
385#x3x3
Almost hit a 500# Deadlift with no belt or straps but i could feel my back rounding and so i dropped it. I got it off the floor and no doubt, i could have sloppily got it up but that defeats the purpose. Anyways, before that, i completed this:
warmup:
Snatch grip DL
bar x5x3
135 x3x3
225 x3x3
315 x2
315 x1x3
Normal DL
405x3
455x1
475x1
500x miss x2
All with no straps or belt. I think that if i did the 500# attempt after the warm-up, i could have easily hit it with perfect form.
Pause squats
315 x1x6
that’s all.
Note: i’ve been diverting from any conditioning for the moment. Focused solely on strength until the 15th of the month, where i’ll start focusing on cutting up…FINALLY just as the log title says. right now I’m at 200#, moderately controlling my carb intake to peri-workout and breakfast.
3/9/14
nearly 2 months of not lifting…focused on work and other distractions. this is what occured on my first day back
Squat:
135x5x3
225x4x3 (pause squats mostly)
315x4
315x2
315x1 pause
Overhead press
135x10x3
Front squat
135x10x3
Legs are taxed. But looking forward to getting back into the grind. Thanks for reading t-nationers!
Sup
3/16/14
Incline BP
135x5x3
225x3x3
135x10x3
Some other stuff i don’t remember sorry guys…
i knew there were
Deadlifts
wide grip: 135x5, x3, x2, x1; 225x5, x3, x2, x1; 315x3, x2, x1
Normal grip: 315x3x3; 385x3, 435x1x2
Pendlay row
225x5x5
Some mix of landmine abs, landmine presses and suitcase carry crunches, incline walk on treadmill…
I’m sorry guys i need to get on top of things. That day was pretty hard anyway.
3/17/14
DB BP
80# each hand 10x3 pause at bottom
Single leg DB split squat
100# each hand x5x3 each leg
OHP/Pullup combo
135x5/BWx5; 135x6/BWx6; 135x7;BWx7 and then pyramid back down
Squat:
135x7
225x7
275x7
and foam roll. Whew, that was tiring too i guess. I kept the breaks between sets to a minimum.
Thanks for reading fools.
Sup fools
3/22/2014
Incline BP
bar x5x3
135x5x3
225x3x1
245x3, x2, x1
225x5
Snatch grip DL
225x3x3
315x3
315x2
315x2
Mixed grip DL
385x3
435x1x2
Pendlay row
225x7x2
245x5x2
275x3x3
conditioning:
Landmine BO row / Pushup / Suitcase bends
3plates / bw X10 / 100#x10 each side
repeat 4 times
Landmines / landmine presses
1 plate x10 each side / 1 plate x10 each side
Row for 7 minutes
1 minute on 1 minute off for 4 mins
30 secs on 30 secs off for 3 mins
DB Bicep curls…just to see what the guns look like
30# each hand x10 / judo curls inside / judo curls outside
40 each hand x5 each sided / 22.5# judo inside curls / judo outside curls
foam roll then out. PEace
Hey all, been lifting but not logging. Also sprinting a lot now since the rain is dying down.
3/30/14
Row 30 on 30 off for 6 mins
I was averaging about 1:30/500m pace
Snatch Grip DL
bar x5x2
135x5x2
225x5x2
Switch Grip DL
315x3x3
Romanian DL / Dip Combo
315x3x3 / BW x10x3
B.O. row / Dip Combo
225x5x3 / BW x10x3
Barbell Complex w/ 135lbs.
DLx3
BO row x5
Power Clean x3
Overhead press x5
forward/Backward lunge x3 each leg
Do the above 6 times. 1 min rest in between
Pseudo Tabata on bike
20 mins on 10-15 secs off
Foam Roll then i peaced the eff out. Walked my sweaty ass out the gym to conquer the day.
Hey T-nationers
4/9/2014
First workout
Squat:
45# x10
135x10
225x10
315x5x2
335x1x3
355x1
315x5x2
225x10
Weighted Pullups Weighted Dips
45x10 / 45x10 Repeat x3
BWx10 / BWx10
Complex:
45# plate
forward swings x 5 (similar to KB swings)
overhead squat x5
B.O. ROw x7
Backward lunge and twist x4 each side
Diagonal swings x3 each side
Repeat the above 6 times with 1 min rest in between
This evening
200m Sprint 20 sec rest
100m Sprint 10 Sec rest
150m Sprint 15 Sec rest
200m Sprint 10 Sec rest
100m Sprint 15sec rest
150m Sprint rest for 5 minutes
Crossfit workout :
5 BW Pullups
10 Pushups
15 Squats
Repeat the above for 14 minutes
Single Leg Romanian DL with DB / BW squat jumps
60# x10 each side / 7 jumps
repeat above x3
Farmers walks with 60# DB in one hand, 40 yards 1 hand 40 yards with other hand.
Thanks for checking this log out!
sup t-nationers. just gotta say. i love the grind of working out. I don’t know why. Procrastination from other things while getting jacked? Possibly. Progression from one weight to another? i guess so. Getting high of your own endorphins? Yeah that’s good too.
4/9/2014
Workout 1 (crossfit style workout)
DB thrusters (45# each hand) / Pullups
21 / 21
15 /15
9 / 9
…KILL ME…j/k it wasn’t that hard but it wasn’t really easy either. I completed this workout (I think them crossfitters call it Fran) I call it: Fuck this. I’ll probably do it again next week. And for those of you wondering i finished it in 8 minutes…out of shape? Yes…
Workout 2:
Deadlift (wide grip)
Bar X10
135x 5x2
225x 5x2
315x3
315x2
315x1
Normal Grip
315x3x2
405x3x2
Left the gym to go sprint same thing as last night… i.e.:
200m Sprint 20 sec rest
100m Sprint 10 Sec rest
150m Sprint 15 Sec rest
200m Sprint 10 Sec rest
100m Sprint 15sec rest
150m Sprint rest for 5 minutes
Then about 10 minutes later (I got distracted)…with this:
(video is only 2 mins long so yea i watched it 4 or 5 times, shhh don’t tell anyone)
Crossfit workout:
14 mins of:
5 BW pullups
10 Pushups
15 Squats
I think i got like 11 or 12 rounds in.
Then Farmers walk w/ 45# DB in one hand (alternating hands, at the end i was holding it overhead) for about 7 minutes.
Then i’m done.
Oh yeah R.I.P. Ultimate Warrriooorrrr!!!
SUp everyone.
SO…
4/11/2014
Workout 1
Incline BP
Bar x10
135x5
135x3x3
225x3x3
245x3
225x5
Smith Machine B.O. Rows
Bar x7
135x7x3
225x5x3
315x3x4
225x10x3
Complex (crossfit workout kinda)
Kb Swings (45 or 50 lbs KB) 5 each arm
Overhead Unilateral Kb Squat x5 each side
Weighted Pullups : 45# x5
Weighted Dips: 45# x7
Repeat above 3 times…then…i got distracted by work so i handled that. by the time I came back, some chick took my spot. I looked like she didn’t mind the puddles of sweat everywhere so good for her.
Barbell Complex 110#
Deadlift X5
B.O. Row X7
Power clean X3
OH Press X 7
OH Squat X5
Barbell lunges: 4 each leg
Repeat the above 6 times with 30 - 40 secs rest in between each set.
Evening workout:
Sprint
200 yards rest 10 secs
100 yards rest 20 secs
150 yards rest 15 secs
200 yards rest 15 secs
100 yards rest 10 secs
150 yards the collapse and roll to the pullup bar…
Crossfit workout coming up, close your eyes if squeamish…
15 mins of
5 pullups
10 pushups
15 squats…
i think i got about 12-13 sets in
Farmers walk with 45# DB in one hand
Walk 40 yards switch hands
walk another 40 yards and place weight overhead
walk another 40 yards then drop weight
7 Jumps??? idk it’s where you squat and then jump as high as you can…the name for it escapes me right now…
Repeat this 3x
Stretch and then log into the journal of cutting and shutting.
Hey everyone
got a workout in today. no heavy lifting. that’s for tomorrow…
4/12/14
SPRINT
200m Sprint 20 sec rest
100m Sprint 10 Sec rest
150m Sprint 15 Sec rest
200m Sprint 10 Sec rest
100m Sprint 15sec rest
150m Sprint rest for whenever i stop getting distracted by youtube…I was just listening to this song. Used to not really give a crap about 80’s music but I care now. i really do at least about this song…
Then i deliberated on what my next workout would be, i was going for some crossfit type workouts which seem to work for cutting and loosing fat.
45# DB squat and press X21
BW Pullups x21
45# DB squat and press x15
BW Pullups x15
45# DB squat and press x9
BW Pullups x9
This shit is still hard as fuark…i did this in 9 mins. Worse than yesterday but that’s probably because i sprinted before this workout
Then:
3 rounds of
BW squat jumps x5
10 diamond pushups with full extension (serratus activated a la Chad Waterbury article from a while ago…)
45# DB each hand Death March x5 each leg
45# DB overhead lunge x10
yeah this was pretty hard.
Can’t wait to lift tomorrow. peace for now t-nationers
Sup erryone
4/13/2014
Workout 1
Squat:
Bar X10
135x10
225x10
315x5
335x1
355x1
365x1
DB Single Leg Romanian Deadlift
100# each hand
5x3 each leg
Barbell Complex:
135#
Deadlift X4
B.O. Row X5
Powerclean X3
OHP x5
OH Squat X3
Back lunge x4 Forward x4 backward
repeat the above 6 times 1 min rest in between. Between sets 3 and 4 i took a 2 min break to get water…
15 sets of:
40# KB swings X20
BW pushups X15 (next set: 14, set after 13 so on so forth until i got to set #10 where i took a 2 min break and then started back up at 15)
That was a SHIT ton of KB swings…
Foam rolll then out, I am fucking hungry. Peaceee.
Suppps…yes. Supss. I started taking creatinezzz? is it gudd? idk we shall see.
I heard it can be used as a nootropic as well and also improve explosiveness…i say 2 for 1? let’s do it.
4/14/14…lots of 4s there
Sprint
200m rest 10 sec
100m rest 20 sec
150m rest 15 sec
200m rest 150
100m rest 10sec
150m jog for 300m
5 rounds of
Deadlift x10 45# DB each hand
Front squat x10 45# DB each hand
Handstand pushups x10 (broke the first 2 sets into 2 rounds of 5, 3rd and 4th set into round of 7 and 3 and 5th set into 10 straight)
I timed this one but i forgot to turn the timer off so i guess i’ll have to do it again to get a baseline.
That’s all!
PEACE