5/20/2013
I Went to crossfit…like an actual class. And guess what. Their programming was not hard at all anymore. So anyway here’s what happened.
Working up to a 1rm on the split jerk. Mine is 255 but i was just messing around and only did 195 since i was helping a friend out.
Then
1 min of pushups
1 min rest
1 min situps
1 min rest
1 min pullups
1 min rest
repeat 3x.
that’s it.
5/21/2013
Workout for lunch
Fueled by peanut butter and coffee…healthy? idk, efficient? yes…
10 mins of:
7 Pullups
5 handstand push ups
10 deathmarches w/60# each hand
15 squats.
pretty hard. i think i got around 5 or 6 rounds in? a lot of resting. The deathmarches definitely were the worst of the four. BUT, they are easier than the first time that i did them.
5/21/2013
P.M.
Feughhk! as in Mother Feughker. I’m HUNGRY! That’s what i said when i went into the gym…
then i did:
1/4 mile warmup sprint last eight of that.
High pulls
135x3x2
225x3x2
Deadlift
315x5
315x3
405x3x2
405x1
Staggered stance straight legged deadlift
225x5x3 each leg
landmine/pushup
70#4(each side)/BW x 21 >>>Repeat 3x
Landmine/lanmine shoulder press
45x7 each side/45x4 each side Repeat 3x
abs
Hammer strenght ab crunch: 40#x21/70x21/70x21 (what transpired over each set, all weights after this exercise remained constant through out)
Oblique twists X50
Roman Chair leg raises X30
Behind the back oblique things: 45x30 each side
Repeat 3x
Foam rolled then i said my goodbyes to all my fellow gym-goers
5/22/2013
Might as well copy and paste what happened two workouts ago.
7 pullups
5 handstand pushups
15 squats
10 death march (60# each hand)
Repeat for 17 minutes!
Slightly painful. back is aching. I will squat tonight and then probably barf. Seeing progress. I will cut out carb refeed day this weekend. and postpone it until probably memorial day or after cuz I wanna see my ABZZZ NOW!
and i did this workout just for shits.
guess you guys can’t see this… anyway…Youtube “Scientific 7 min workout” not very hard.
Since i’m editing: tonight’s workout
5/22/2012
Front Squat
135x7x2
225x5x5
225x3
225x2
225x3
225x2
OHP/Pullups
135x5/BWx10 Repeat X3
Abs workout. So boring…blalalahhaha i hate working abs out.
BUUUT it works.
Seated Single DB OHP
65x7x3 each side
DB rows
120x14…These can be termed Kroc rows since they’re over 10 reps. so i did Kroc rows!
5/23/2013
WOke up did that 7 min workout thing. Worked for 4 hours and then did this:
17 mins of:
5 pullups
5 handstand pushups
5 Stiff legged deadlifts (120 lbs)
3 broad jumps.
Nice and taxing. Too much volume, am i doing? idk. this is the 4th week of my “cutting” phase. 2 more weeks after this and then i’ll assess if i should do another cut phase.
Thanks for reading.
5/23/2013
Looking back at old log entries from two years ago, i can come up with several observations.
I got stronger.
Lifts:
Dead: 500
Squat: I havent maxed this out for the longest time since I’m scared of this lift (i used to love it to death)
Front squat: 275
Incline BP: 255
BP: 275
I leaned out, then got fat, then leaned out…this sucks.
16% Body fat was what i got down to.
grammar skills diminish as time passes.
Work capacity increased.
I need to stick with this cutting phase, Once i get down to about 12%, i’ll increase carb intake peri-workout.
5/23-5/24
I went to a gym that has very flexible hours…
i tried a tabata workout
Stationary bike
20 secs like i’m biking from a train
10 secs like i’m bunny hopping train tracks.
repeat 8x
VERY TOUGH.
Then i did some hack squats with about 180 lbs 5x3
Then i did some laps in the pool about 8 times back and forth. took me about 30 mins using the most “inefficient” stroke possible. I don’t know the name but it’s that stroke where you’re underwater and your arms come out in front of you in a straight line. then you bring them straight forward, and adduct them. Legs do sort of the same thing. Kinda resembles a frog.
Box Squats
225x3x3
Pullups
BWx10
hip extensor things
170lbs
3x3
Edit: forgot to mention
Incline BP
135x7x2
205x5x2
255x1x3
Asian Abs/standing oblique twists
90lbsx7 each side/90lbsx7 each side repeat 3x
Hammer strength high row.
45 (each arm)x10
90x10
90x10
5/24/2013
A.M. Workout (not fasted)
14 minutes of
5 pullups
10 pushups
15 squats.
As usual, i lost count.
5/25/2013
Hmmm okay.
Squat
135x10x2
225x7
315x3x5
Front squat
225x3x3
135x10x3
ABZZZ workout.
Swim using breast stroke.
Leaveeeee like 2 hours later cuz me and this older lady were chatting up a storm in the sauna yeaahhh
Alright. Yesterday was my rest day where I just walked around and basically windowshopped for 4 hours.
5/26/2013
Squat
135x10
225x10x3
315x3(w/belt)
315x3(w/o)
315x3(w/o belt) 315x2(w/belt) and repeat this 3 x
Front Squat
225x3x3
135x14
135x9
135x7
Overhead press
135x7x3
Row 1000meters
took me 3 minutes and 35 seconds.
5/29/2013
100m sprints x10
sprint then rest for 10 secs then sprint again.
I definitely feel that my conditioning is much better than a year ago after only several months of this type of training.
Then after a quick 5 minute break.
14 minutes of
7 Pullups
5 Hand stand pushups
15 squats
IDK how many rounds. this was pretty tough though.
Also, the last couple of days, i logged zero entries but I worked out several times.
FOCUS now is strength, Lifting heavy and lifting hard. attempting to PR every workout with less rest, more weight, more reps, etc. Highlights from the last couple of days are documented below:
Deadlift
1x405 every minute on the minute for 12 minutes
Squat
315x3x3 (about 2 minutes rest between)
BP
275x1
Pullups/Dips
60x7x3/60x5x3
Numbers are low. I want them higher. Except this number:
BF = 18%…
At first, disappoint. But that equates to about a pound per week of LBM decreased. I am entering my 5th week of low-carb peri workout carbs stuff and still have plenty of dietary tricks in the bag such as IF, increased low carb periods, and morning fasted walks amongst many other horrible forms of torture.
Alrighty
5/30/2013
Squat
135x7x2
225x5x2
315x3 30 sec rest then 315x3(w/belt)
365x1 (felt okay, used a belt just cuz i haven’t done this weight in a while. This seems like i want it to be my new working weight so let’s do it!)
I did the following like a complex and repeated this series 3 times
225 Front squat x3
225 Wide Squat x3
225 Narrow Squat x3
Front Squat
135 x10 x3
Dragon Flags
BWx7x3
Asian Side Bends/Oblique twists
80x14 /80x14
Repeat 3x
I’ll get the following workout in in about 2 hours
200m Jog/sprint
20 pushups
200m jog/sprint
20 pullups
200m jog/spring
20 pushups
200m jog/sprint
20 SDL (120 #)
200m jog/sprint
20 pushups
200m jog/sprint
20 SDL (120 #)
200m jog/sprint
20 pushups
200m jog/sprint
10 SDL (120 #)
10 pullups
For time.
Jog/sprint b/c of new workout and i don’t know what kind of pace this mix of stuff will get me at. will push for a 80-90% pace. mmmmmk?
EDIT: finished this in 18:56, nice pace during the first 4 ‘sprints’, I would call it 75-80 but after the SDL’s, i was jogging like an elderly person with a case of the shits making a run for the head.
6/1/2013
Carbed up yesterday and took the day off.
Today i did:
Anderson squat:
135x3
225x3
315x1x3
365x0x3
345x1
355x0
315x1
The following was conducted using 185#
Front Squatx6
Narrow Back Squatx6
Wide back squat x6
Repeat 4x
Seated DB Military press
75x10x3
Pullups
(70x7/BWx3)repeat3x
Out.
6/1/2013
P.M. Workout
Sprint
100m x10 10-15 sec rest between
5 mins later
14 minutes of:
5 pullups/knee raise combo
10 Pushups
15 squats
idk how many rounds. I should find a way to start counting these off so i can beat my times and keep improving.
6/3/2013
Hmm. today was interesting in that i split two weightlifting workouts (both focused on strength) into two sessions. Maybe i should do a lifting day and then a hiit/cardio day?? Right now i feel like i can work more, cardio day i think i need to ingest more fast absorbing carb sources before workouts to relieve any fatigue that i may be experiencing. IDK, i’m just rambling now.
Session 1:
Squat:
135x7
225x5
315x3x3
Front Squat, Narrow Back Squat, Wide back squat combo
225x3x4 (PR for sets)
Then i think i left the gym.
Session 2:
OHP
135x7x2
155x5
165x3
Push Press
185x3x2
205x1
Bench Press
225x3x5
BO Barbell Row/Pushups
225x5/BWx14
Repeat 3x
Abs
(oblique crunches with 25# X10 Pallof Press 25# X5 ) Repeat on each side 3 times.
Row roughly 1000 meters in 4 mins.
Thanks for reading all you t-nationers!
6/5/2013
high pull from hang
135x5
225x2
225x1x3
ATG High bar Squat
135x5
225x3x2
275x2
295x1
315x1
335x0
Front squat/narrow back squat/wide back squat
225x3 each movement
repeat X2
Front squat/wide back squat
245x1/245x7
Repeat X2
Front Squat
135x10
pullups
70x7, BW x3
repeat 3x
Standing Overhead Barbell press
135x10x3
Diagonal Pallof Press,
35x7x3 each side
Workout 2:
Incline Bench Press
135x10
225x5x2
245x2
245x1
225x5
(i should have ramped back down with this movement)
Landmine B.O. row/pushups?renegade pushups
45x10/BWx10
90x10/BWx10
135x10/45#x10)Repeat times 3
Hammer strength ab crunch
120x14
150x14
130x14
100x14
70x14
Then i went bye bye. Thanks for reading t-nationers.
6/8/2013
ATG Squat
135x7
225x5
315x1
335x1
355x1 PR
I’m really taking advantage of the stretch - something reflex during these,
Front squat
135x10x3
Bench
135x5
135x3 focusing on explosion
225x3
245x3
265x3
285x2
295x .25…not a typo
Cable seated rows
165x10
195x10x2
265x5
Asian abs
110x5 each side
110x5 each side
Ab twists
110x5 each side
asian abs
110x5 each side
Landmine/Landmine shoulder press
45x10(each side)x3 /45x5 (each side) x2
Foam roll.
I’m hungry, thanks for reading t-nationers
6/9/2013
ATG High Bar Back squat (Olympic style squat from now on)
135x7
225x3
315x1
Front Squat/Olympic Squat/Powerlifting Squat
225x3 (each exercise)
Repeat 4 times
Front squat
135x10x3
Foam roll then out. Tonight is a sprint and crosstraining workout.
Lots of squatting, and now I remember why this was the first exercise I had a serious long term relationship with. Oh yeah.
6/9/2013
went a little crazy today.
but it’s okay. i heard all the best people are
Deadlift:
135x5
225x5
315x5
405x3 (w/Belt)
405x3 (w/o Belt)
405x3 (w/ Belt)
455x1 (w/ belt)
475x1 (w/ belt) PR without straps! (i lost my straps so anything that happens after this is a PR!!) i definitely think i could do 500 without straps but i reasoned myself out of them since i did squats earlier today.
Oblique side bends/Planch oblique things
35#x5/35#5 each side
repeat 3x
Then i left and after about 3 hours
10 mins of
5 pullups+toe to bar combo
10 pushups
15 squats
then i sweated a lot. then i ate a little and now i’m writing this log! thanks for reading, gnight t-nationers.