5/5/2013
P.M.
Sprint 150m, jog 50 repeat X14
Legs felt kinda springy due to the split stance RDL’s from yesterday. Not as springy if i do RDL’s with DB’s though.
Rest, drink 2 cups water
10 mins of
5 Pullups
10 pushups
15 BW Squats
Got in about 13 rounds or so.
This was the closest i’ve ever been to throwing up from a workout. I didn’t come close but the heaving was there. TMI? idk, thanks for reading though!
5/6/2013
Alright, didn’t plan on working out but i had a little time. Plus i’m going to plan my weeks out ahead of time. I had some time in my schedule for a workout so i put one in there yesterday.
14 mins
5 pullups
10 pushup
15 squats
10 Death Marches w/ 60# each hand.
i got about 7-8 rounds in.
Feeling tired and drained whoo. That’s due to a lack of sleep. Will get a full nights rest in today.
5/7/2013
Got a quick one in today. in and out in 40 mins.
Squat
135x5
Clean Grip High Pull
135x5 for 3 sets
205x3 for 3 sets
255x2 for 3 sets
Squat
135x5
225x5x2
315x2x2 (with a belt)
315x1 (no belt)
Front Squat
225x3x3
Anderson Front squat
225x1
Anderson Back Squat
225x1
Anderson Front Squat
225x1
Push Press
135x3x5
L-Pull ups/Overhead Press (OHP)
Body Weight(BW) x7/ 135x7 Repeat 3x no rest in between.
Dragon Flags 10 sec rest between sets.
BWx5
BWx2
(Cross legged) BWx10
Alrighty then, Bye t-nationers.
5/8/2013
Sprint 100 yards Rest 15 secs repeat x14
Rest 10 mins
3 handstand pushups
6 burpees
10 rounds
Short but painful. Kinda like an ex-girlfriend i once had. G-night tnationers.
5/8/2013
Clean High pulls
135x3x4
Squats
Anderson Front and back
Work up to 1 rep max of 315
225x21…I cheated on the last several reps and they were ridiculously high, just passed a quarter squat
100 pullups
i did a set of 20, then worked sets of 7 then 5s to get to 100.
that’s all, i feel kinda beat, need to eat and sleep.
5/8/2013
Had the usual Cross training workout for lunch. No mayonnaise, eggs on the side.
7 mins (cut short due to a call i had to take)
5 pullups
10 pushups
15 squats
10 death marches w/ 60 lbs each hand
took the call, cursed my luck then got back to the workout
10 mins
5 pullups
10 pushups
15 squats
10 death marches w/ 60 lbs each hand.
yeah, its plain and boring but so are squats and deadlifts. It’s the pain that keeps things interesting.
5/9/2013
Asian side bends ( - YouTube )
50# 20 each side
100#x14 each side
80#x10 each side.
I think i’ll be feeling these in the morning.
Seated DB press
70#x7x3
Incline Bench
135x5
185x5
225x3x3
255x1
135x15 (close grip)
Pull ups
60#x3
80#x3
100X1x3 (after each set of these, i did 7 dead hang Pull ups
OHP
135x7x2
Push Press
135x3x2
185x2
OHP
145x5x2
Hammer strength pull down
45(each side)x10x2
90x7x2
135x7x3
Ab crunch machine
135 x7
190 X7
205 x7x2
I’m about to get a run in so expect an edit, all you readers out there.
5/9/2013
Sprint session
400m warmup
200m sprint x9 20m jog in between each set
60-70m Sprintx9 30 sec rest between each
Stretch and peace.
Yesterday’s workout
5/10/2013
Deadlifts
worked up to a max of 405x1x3
then did split stance RDLs and did a super-baby set with em by combining them with BO rows.
315x1x2
225x3x3
I got in some ab work since i wanted to focus on that.
Decline crunchx30
Side bends with 45lbs (arm behind back) x30 each side
Hanging knee raisesx30
sand bar twists x50
No rest during each exercise and repeat the circuit 3 times.
Today*:
5/11/2013
Squat 135x7x2
225x3x2
295x3x3
Bench
135x7x2
225x3x3
Pullups
70lbsx3 then drop weight and do 7 dead hangs
repeat x3
last two sets i added in 21 pushups after each.
Felt nice and quick and got in and out in about 30 mins.
*each set i rested about 20-30 secs, 1 min at most just cuz i was pressed for time.
Sprint workout for 5/11/2013
Warmup 400m
200m X10 15 breaths for each rest period
400m x1 @75-85%
Today’s workout
14 mins of
5 pullups
10 pullups
15 squats
10 death marches w/ 60# each hand.
Just stopped counting rounds all together by the 2nd set. I’m sounding a bit bored with this workout, not feeling though, since it’s still as hard as ever. Maybe i should switch things up a bit and do something else…Maybe:
10 pullups
10 deathmarches
5 HSPU and
3 broad jumps or as many as it takes to get to a certain distance. that might be good.
Going to the Gym in the A.M. to get some legs and abs in.
5/13/2012
Ok. Carb depleted and mind is not working optimally. Let’s try to remember what happened about an hour ago.
Squat…wait…that was later…I started with:
Bar jump things…clean shrugs? what the fuck do you call those things?
High pull from floor
135x5x2
225x3x2
275x2x2
225x2
Snatch grip
135x2x3
Pullups
45x7, drop weight 7 dead hangs x2
Squat/Asian abs
135x5x2/40x14
225x3x2/50x14
275x3x3/90x10
Front Squat/Asian Abs
225x3/40x14
225x3/40x14
1/4 mile uphill @ 3.6mph
Ab workout
Decline Crunch BWX30
Weight behind back oblique crunch 45x30 each side
Hanging Leg raises BWx30
Twists 25 each side w/green sand bar.
Repeat round 3 times no rest.
Foam rolled then i went bye bye. Thanks for reading all
5/14/2013
Seeing progress day in and day out. Especially after sprint workouts
Speaking of:
5/13/2013 P.M.
800m warmup
100m Sprints rest for 10 breaths and repeat x10
100pullups
100pushups
100squats
100sit ups
5/14/2013
Front squat
135x7
135x3
225x5x5
Bench
135x7
135x3
225x5x5
Hammer strength Iso Rows
90 lbs each hand x7
then do concentration pull downs one hand at a time
90lbs X7x3 each side
Ab workout from yesterday
Decline crunchX30
Side bend with weight behind back (45#) x30 each side
Stick bend thing x50
Hanging leg raisesx30
repeat x3 no rest
Alright,
5/14/2013 p.m.
Sprints
400 m warmup
200 m X12 20 sec rest between
50m sprint all out
70m sprint all out
100m sprint all out X3
And that is all!
5/15/2013
High pulls/snatch grip high pulls
135x3x3
Deadlift
225x3
315x3x2
405x3
465xfail
405x3x1
Push press
135x3x3
185x2x2
OHP
135x5
155x3
135x7
Overhead squat/Chinese side bends
135x5x3/40x10x3
5/16/2013
Morning workout fueled by peanut butter and coffee. I think this is working, but intensity is down. Should add some carb source before workout next time.
Foam rolled then in.
Jumps
3X3
Just trying to fire up the old CNS
Squats
135x5x2
225x3x2
315x1
Anderson squats
225x3x2
275x1x2
Push Press
135x3x3
Hammer strength Iso Pulldown/BW push-ups
135(each hand) x7x3/(reps correspond to sets)14, 14, 21
Dragon Flag x7
then the usual ab circuit.
Foam rolled then out.
Need more volume for the workout it seems. Didn’t feel in the mood for volume due to carb-deficiency. I’ll get some carbs in pre-workout next time.
peace out
5/16/2013
P.M.
Sprint
400m jog
100x10, 15 breaths between sets
And then…you guessed it
5pullups
10pushups
15squats
for 10 mins.
Lat is in pain, back is feeling alright. Legs feeling nice and springy.
Peace.
5/17/2013
Fasted all night. Ate a banana, some coffee and some peanut butter for fuel before my workout
Front Squats
135x7x2
225x3
Back Squat
225x5x3
225x7
Push Press
135x3
185x3x2
BO Rows/Pushups
70#
105#
(145#/21)x3
LandMine/Landmine Shoulder press
35x14
60xdeath/60x8
60xdeath/60x8
Concept rower DF @7
for 7 mins. kept a nice steady pace at 20 RPM and around 800-1000 calories burned per min.
have a great day all you t-nationers out there.
5/18/2013
Deadlift
135x5
High pull
135x4
225x2
Deadlift
315x7X3
Pullups/OHP
BWx10/135x7 Repeat 4x
Hammer strength Iso concentration rows
135 x7 each side
JM Press
135x3x3
95x5x2
Bench Press
185x10x3
Good old Ab Routine.
Foam rolled then peaced out.
Went to the mountain to climb, had a nice brisk walk up it, noticed that my breathing is nice and steady and not as rapid as 1 year ago. Conditioning is working. This past workout was also done fasted (if you don’t count eating a banana). I’ll see if this fasted training approach works better. I do feel like i should eat more before my P.M. Conditioning workout, so that’s what I did. I stuffed about 3 bowls of rice and various protein sources in my face.
Thanks for reading, t-nationers.
5/19/2013
And here is the P.M. workout
Am i working out too much? idk but I do currently enjoy the P.M. conditioning sessions more than weightlifting for some reason…Maybe i’m not training hard enough if i enjoy it eh?
400m warmup
100m Sprints X10 Rest 10 breaths between every sprint.
14 mins of:
7 Pullups
5 Death march w/ 60# each hand
5 hand stand push ups
5 Death Marches
3 Broad Jumps
This one was fun. Hand stand pushups are getting easy now.
Thanks for reading once again. Gnight!
5/19/2013
Working out Fasted is not too tough. I’ll add this into my training regimen. If i hit a plateau, the last thing i want to add is fasted steady state cardio cuz that shit is boring as EFFFFFFF. goal is to hit 10-12% BF, so i don’t think any of that bodybuilder cardio stuff is necessary at the moment.
Squat
135x7x2
225x5
315x3x3
Front Squat
225x3x2
225x2
Bent over Rows w/ Barbell/BW pushups
135x5/14
225x5/14
225x5/14
225x7/21
Close grip incline Bench Press
135x5
185x5x2
Normal grip incline bench press
235x1
235x2
235x3
225x3
Weighted Pullups
70# X5 /3
BW pullups x10 after last set.
Foam Rolled and then went bye bye
Thanks for reading t-nationers. Have an awesome Sunday!