Sups…again. This creatine shit isn’t doing too good with my stomach…Not noticing any very significant differences in my workout routine…maybe this is good? Calorie intake for today was low due to work getting the better of my schedule. But still i was able to fit 2 workouts in. Mind isn’t playing those weird low carb tricks on me where it’s trying to trick me into binging on food. I was able to get several small meals in throughout.
4/15/2014
Workout 1
Deadlift
Bar x10x2
Snatch Grip High Pull
135x3x3
225x3x3
Deadlift
315x3x2
405x3
405x1
405x2
Romanian deadlift
315x3x3
Semi-Complex (I took too long of a break between the sets to call this “unbroken”)
Pullups w/ #45 x5
Dips w/ #45 x10
KB swings #40 x20
Repeat the above 5 x
Workout 2
Run on treadmill
DB OHP
60# x7
70# x7
80# x7
Diagonal Pallof Press
35# x10 each side for 3 sets each side
Front Squat
Bar x7
135x5
225x3
Front Squat / High bar Squat / Low bar squat
225x3 / 225x 5 / 225x 5
repeat above 3x
Incline treadmill run
5.6mph for 30 secs
7.0mph for 30 secs
7.7mph for 30 secs
2 mins walk at max incline at 2.1 mph. between each set.
Sup, yes. I can feel it work this time. Increased amounts of tension available througouth the workout. Creatinezzz, it is working.
As far as it’s nootropic properties…I can’t really tell. Yet, I haven’t had a night where I’ve had more than 4 hours of sleep. So maybe it is working and I’m just too dazed to tell.
4/16/2013
Run on treadmill 1/4 mile
Incline BP
Bar x14
135x5x3
225x5
225x3
225x3
245x3x2
Sup, yes. I can feel it work this time. Increased amounts of tension available througouth the workout. Creatinezzz, it is working.
As far as it’s nootropic properties…I can’t really tell. Yet, I haven’t had a night where I’ve had more than 4 hours of sleep. So maybe it is working and I’m just too dazed to tell.
4/16/2013
Run on treadmill 1/4 mile
Incline BP
Bar x14
135x5x3
225x5
225x3
225x3
245x3x2
Feeling like workouts are maybe 20 percent more intense during a set. 5th day of loading phase. Nootropic properties have been noticed slightly in increased logistical awareness and execution. Aka. i plan my day out more efficiently…
4/17/2014
Row 1000 meters
500m rest for 30 secs
400m rest for 15 secs
100m
Oblique things (lay on the floor on your side, put a weight on your hip and then thrust upwards, they will be called oblique things from now on)
50# x7 / BW x7 Repeat 3 x each side
Squat / Pullup
135x5 / BW x7
225x3 / BW x7
315x1 / BW x7 <<< Repeat this 5 times alternate grips on pullups (wide, narrow, wide etc.)
Farmer’s Walk / Dip
200# (100#DB each hand) x40~ yards / BW x 14
Repeat this for 7 sets…
question: how does one get more explosive in power cleans? The above workout attempted to “attenuate the CNS” by doing a heavy set and then immediately doing a set at a lighter weight. Did it work? Yes! Try it.
Now go smoke some ham or just the former. haha. Peace out t-nationers.
walk on treadmill for 15 secs and then i was like “wtf am i doing on this thing?”
Deadlift Snatch Grip
Bar x10x2
Snatch Grip High Pull from floor (every set i’ve ever done was from the floor…for posterity)
135x3x3
225x3x3
275x1 / 225x3 repeat x3
Squat / pullup
135x7 / BW x 7
225x5 / BW x7
315 x1 /BW x7 (Repeat x5) i think i could have done about 2 reps per set. Regretfully, i did not but i will do next time i do these which will probably be tomorrow
OHP / Pullup
135x 5 / BW x7 << Repeat x7
Roman Chair leg raises
60# x7 / BW x7 Repeat 3 x …
EDIT: forgot to include yesterday’s workout. it was mainly circuits
KB swings 40# x20
Pullups: 60#x3
DIPS: 60#x3 then Shoulder didn’t feel good so i just went to BW for the rest
DId this for 3 or four sets
Barbell Complex 135#
Deadlift x5
B.O. ROw x7
Hang Clean x3
OHP x5
Forward lunges X4 each leg
Repeat for 6 rounds 1 min rest between each…Not very easy.
Workout time… this one was very similar to the one before except i switched the order of exercises due to the squat rack being in use. NBD. Also a little weight added to the dips and p
4/27/2014
Deadlift Snatch Grip
Bar x10 x2
SGHP
135x3x3
225x3x3
275x1 / 225x3 Repeat x3
Farmer’s Walks / Dips
100# each hand 40 yards / 45#x10 (last set was for 14 reps) <<<<Repeat 7x with 30-40 secs rest between each set
Squat / Pullup
135x7 / BW x7
225x5 / BW x7
315x2 / 35 # x7 <<<Repeat this combo 5x 30-45 secs rest between sets (Pause squats on sets 1-3. set 4 was done with the stretch shortening cycle thing and set 5 was paused…about 1-1.5 sec pause …yes, the 1.5 sec pause is very noticeable, at least to me)
Roman Chair Leg lifts
65# x7 / BWx 7
For 3 Sets
Asian Abs
110# x7 each side w/o putting bar down. 20 sec rest between sets.
Foam roll. QUADS = FUCK
everything else is feeling good.
Ok i missed posting two workouts. I’ll see if i can remember what happened
4/28/2014
Incline BP
Bar x10x2
135x5x3
225x5
225x3
245x2
265x2
275x1
Smith Machine B.O. rows
135x7x3 with explosion
225x5x3
315x3x3
OHP / Pullup
135# x7 / BW x7
4/29/2014
Deadlift
Bar x7x2 Snatch Grip
135x5x3 Snatch Grip
225x3x3 Snatch Grip with explosion
315x1x3 snatch grip with explosion
405x1x3
455x1
Landmine B.O. Row / Pushup / Suitcase carries
4 plates x 7 / BW x21 / 100# x10 each side
Repeat this three times then move on to the next variation
Landmine B.O. Row / Pushup / Side planks
4plates plus 25# / BW x 21 / 50# x30 sec each side
Repeat this three times
Loaded carries on the treadmill with max incline…looks fucking ridiculous but hell who cares
45# each hand x60 secs / 25# each hand x60 secs / no load x60 secs
45# x50 / 25#x 50 / no load x50
45# x40 / 25#x 40 / no load x40
45# x30 / 25#x30 / no load x30
Row on C2 rower
1 min on 30 secs off until i hit 2000m
Lots of conditioning…more to come. even in light of the article saying that HIIT at night is bad… I guess i’m just stupid. to fend of the cortisol i’m going to meditate…haha
BREAK
So Back from Sprinting and etc. this is what it looked like
Sprint
60-80 yards x7
14-21 breath rest in between
After
Death March w/ 60# each hand for 20 yards
Rest in pushup plank position or do air squats…first two i did the plank, last one did the squats
Toes to Bar x7
FUck this was hard…repeat x3
YEAUP back to the crosstraining style. It works for fat loss, i ain’t lying.
Squat (high Bar ATG)
Bar x7x2
135x5
135x3
225x3x2
315x1x3 (pause on last 2 sets
365x1x3 no pause
385x1
Pretty proud of myself. I think this is a PR as far as ATG high bar back squats go. Actually, i know it is a PR. I think that if I had a belt, i could hit 405 easy. but fuckabelt hehe
Pullup / OHP
45#x7 / 135x7 Repeat 4 x
Pullup / Dip
45# x7 / 45#x10 Repeat 3 times
That is all for today. A little sprint session is in order this evening. Thanks for checking in, T-nationers!
Evening Sprint Sesh and other stuff
70 yards x7 with 10 breaths in between each sprint
These felt fast as FCUK. I was moving, felt very explosive. Maybe cuz of the carbs i ate before the sprint sesh. I will probably increase sets or decrease rest time next session. Increase intensity or increase duration? what is better for fat loss? Intensity seeing that what will probably come next is some grinding ass Cross-training session
Cross-training
Death marches: 60# each hand x30 yards x3
Handstand Pushups 5, 7, 7
Toes to bar 7, 7, 10
Felt like i need to add an extra movement but trying the whole “leave some tricks in the bag” thing.
So this session was pretty ill. I copped some lifting straps and that made all the difference today.
5/4/14
Snatch Grip Deadlift
Bar x7x2
135x3
135x2
135x1
Snatch Grip High Pull (From Floor)
225x3
275x3 (with Straps, first rep was from floor, next two were from a paused hang above the knee cap)
295x3 (same progression as above, as with the next sets of 3
315x3
335x3
Sick…
Suitcase deadlift with ez-bar / Pushup
105# x7 each side/ BW x21
155#x5 each side /BW x21 <<<<Repeat this combo for 3 sets each side
Roman Chair Leg raises
60# x10 / BW x 10 < Repeat 3x
Farmer’s Carries / Dips
100# each hand for 40 yards / 45# x10 << Repeat 3 x
100# each hand for 80 yards / 45# x10
100# each hand for 40 yards / 45# x10 << Repeat 2 x
Foam Roll Then peaceout of the gym and into the hills
40min walk up and down the rolling hills of California
5/13/2014
BP
135x3x3
225x3x3
275x3
285x1
295x1 PR. I think i could have hit 315 if i had a spot But i’ll do it sooner or later
Squat
Bar x7
Bar x3
135x3x3
225x3x3
315x3x2
315x2 (pause on last one)
315x1 (pause on last one)
365x1x3
385x1x2 Pretty sure i can hit 405 with a belt at this point or if completely fresh
Pullup / Dip
55# x 5 / 55#x7 Repeat 5-6 times
Incline treadmill Run
5.6 mph for 30 secs rest 1 min
6.3 mph for 30 / 1 min off
7.0 " "
7.7 " "