hi
[quote]bugeishaAD wrote:
hi[/quote]
hi bug
Nice progress in the dud to stud mate, great gains post cut - I concur with your preference for lean gains, SO much better than cutting haha
[quote]Adam-F wrote:
Nice progress in the dud to stud mate, great gains post cut - I concur with your preference for lean gains, SO much better than cutting haha[/quote]
Thanks Adam!
gaining is 100 times better LOL
Shoulders and Tris
Seated BB Military
50 x 10
100 x 10
140 x 6
160 x 6
180 x 6
200 x 5
140 x 10
Close Grip 3 board press with fat gripz (pause on top, controlled negative, squeeze triceps)
275 x 10
275 x 8
275 x 6
Lying DB Ext fat grips
40 x 10 x 3 sets
A1
Scap plane lateral raise
20 x 12 x 6
A1
Double minibands seated pressdowns x 12 x 6
I’ve been ramping up volume and percentages
Shoulders and Triceps
Chest supported rear delt swings MD style
10 x 30
20 x 30
35 x 40, 35, 30
strict full ROM
10 x 23
Fat Gripz Close Grip Bench to Manpon
135 x 10
185 x 10
225 x 10
275 x 5
315 x 11 no fat gripz
225 x 13
135 x 10 x 3 sets (4-1-1)
A1
Seated Double Miniband Pressdows
x 20 x 4 sets
A2
Standing Monster mini face pulls
x 20 x 4 sets
A3
Plate Front Raise
45 x 30 x 4 sets
Enough rest to drink water
legs
Ext. to warmup
Squats
135 x 10
185 x 10
225 x 5
275 x 5
315 x 7
275 x 15
Paused Leg Press doubled average and light bands
3pps x 20
3.5pps x 15
3pps x 15
2pps x 10 x 4 sets (30 seconds in between sets)
A1 Seated Leg Curl
100 x 10
130 x 10
160 x 10 x 4 sets
A2 BB Deadlift
185 x 5 (trying to improve my form)
B1 Standing Calf Raise
35/40/45/50/50/50 x 20 reps
B2 DB Goblet Squat (constant tension)
35/40/45/50/50/50 x 20 reps
2/1/2012
Shoulders
Seated BB Military (not a ton of rest between sets, trying to get BBB swole)
45 x 10
95 x 10
105 x 10
115 x 10
125 x 10 x 3 sets
Close Grip Bench not full ROM
235 x 18 add reverse lights x 11
No rest between A1 and A2
A1
Double Mini band seated pressdowns
minis x 30 x 5 rounds
A2
Shoulder Box
5/8/10/10/5 x 30 reps
Good workout, trying to play around with different military setups and really strengthen the shoulders up.
Conditioning
FMC 30 min as usual
After breakfast
“filthy fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (pump city, had to break this up into sets of 10)
50 Wall ball shots, 20 pound ball
50 Burpees (moving at x0.01 speed LOLOL)
50 Double unders
18:16 and done. First crossfit workout, pretty fun way to get ur HR up, the only thing I’m kinda iffy on is all the “swinging/kipping/humping/hyperextension/superduperflexion” stuff. IMO folks should keep strict form and do way less reps.
Deload continues
Conv DL
135 x 10
225 x 10
A1
275 x 10 x 3
A2
100 skips x 3
5:50 seconds
Row 1000m resistance 10
2:55
Chest supported row 170 x 8 x 4 sets
5 different angles of facepulls
100 x 12 x 10 sets
Row 1000m resistance 10
3:10
Warmup
Clean and jerk (1st time since 2001 lol)
140x 10 x 3 sets (in 30 32 36 seconds)
Bb bench Wif dem hangin waitz
95 x 20
140 x 20 x 2
160 x 15 x 2
115 x 20
Db curlz different form 6 work sets
A1 drag curlz 50 x 10
A2 kpipe w/ fatgripz 10 x 20
4 rounds no rest
Solid all around. You’re still with Shelby, yes?
[quote]bugeishaAD wrote:
Solid all around. You’re still with Shelby, yes?[/quote]
No longer working with Shelby, can’t say enough good things about the guy. If I ever decided to get serious and prep for a show I will certainly work with him.
Right now I’m carb cycling, 4 high days on lifting days 330/180/330(P/F/C), 3 medium off days 330/180/180.
I’ll probably stick around my current weight (245 morning) and try to lean up a bit and then keep pushing things higher
Pulling
Pullups
1/2/3/4/5/4/3/2/1 <30 sec between sets
DB Row
100 x 10 x 3 sets strict
A1 Chest supported DB Row (bat wings?)
40 x 20 x 6 sets
A2 Pulldowns/Staight Arm Pulldowns
100 x 20 x 6 sets
Deadlift
135 x 5
225 x 5
245 x 5
275 x 5
295 x 5 x 3 sets
B1 Deadlift
135 x 10 x 7 sets
B2 Back Extension
BW x 10 x 5 sets
B3 Hanging Leg Raises
BW x 15 x 7 sets
Good workout, had to take it easy on DL’s, was planning on hitting a bunch of singles, but the owner/manager of the gym being present. He’s spoken to me about 1) making too much noise 2) not wanting to damage the floor. I told him to get some rubber mats, bumper plates or a DL platform…
average session is average
Warmup handcuffs and light presses
Bench
bar x 10
140 x 10
190 x 10
235 x 5
275 x 1
Added reverse light bands (prolly -50 lbs off the bottom)
325 x 10 meh
palms up curl
15 x 10
20 x 10
25 x 10
Hammer Curls w/ fat gripz
30 x 10
40 x 10
30 x 10 x 3 sets
Concentration curls
15 x 20
Drag curls
50 x 10
Bicep Stretch
90 seconds
Incline Press (10-sec negative)
140 x 5
160 x 5
140 x 5 x 2 sets
I’m going to noodle on a new split, I think I might need a change
legs
warmup
leg ext
100 x 20
130 x 20
160 x 20
Leg Press dubbed lights and dubbed average bands
2pps x 10
3pps x 10
4pps x 10
5pps x 10
Glute/hip stuff
fire hydrant x 20 x 2
Pull throughs 100 x 10 x 2
glute bridge x 20
Leg Curl
130 x 10
145 x 10
160 x 10
A1 Standing Calf raise w/ db
50 x 20 x 6 sets
A2 DB Gobblet Squat
50 x 30 x 2 sets
Bike (resistance max) x 10 min.
upper body
warmup x 10 min. handcuffs, ext rot, pull apparts, jump rope
2-count paused floor presses
bar x 10
140 x 10
230 x 5
280 x 1
325 x 1
355 x 1
375 x 1
385 x 1 (8 second grinder lolololol, pr city, I newb to the paused movement)
Neutral grip-pullups
BW x 12
BW x 5
BW x 4
Bench press setup banded rows (strong and average bands, think reverse bands and a bench setup pulling bar to chest)
x 15 x 5 sets
A1 Face Pulls Monster Mini
x 20 reps x 3 sets
A2 Seated Mini Pushdowns
x 20 reps x 3 sets
A3 Plate Front Raise
45 x 20 x 3 sets
A4 Seated Mini Pushdowns
x 20 reps x 3 sets
No rest between A1-A4
Good workout. Had a spotter so tried working up some heavy singles.
upper
bb incline
worked up to
275 x 5 (pretty easy)
cable mm flies SS with stretch pushups
60 x 15/10/8 BW x 10 x 3 sets
Pulldowns Thumbless Grip
180 x 10/2/2/2/2/2/2/2
Cable row SS with Chest supported DB rows
80 x 10 x 3 45 x 15 x 3 sets
Bicep Curls w/ DB 5 count negatives
15 x 10
25 x 10
35 x 10
45 x 3
55 x 3
65 x 3 x 2 sets
Machine Preacher Curl
85 x 15 x 3 sets
Bicep Stretch
Rear Delt Machine SS facepulls
60 x 20 x 4 sets 80 x 20 x 4 sets
Nice work in here bud. Kickass on the floor press PR.
Now, in relation to your glute/hip stuff, what is a fire hydrant??
[quote]DoveofWar08 wrote:
Nice work in here bud. Kickass on the floor press PR.
Now, in relation to your glute/hip stuff, what is a fire hydrant??[/quote]
Thanks Dove. Your log has reached inspirational status. I thought the 565 def pull was sick then next week you throw on 6 plates…
The first variation of the series with the knee bent at 90 is what I call “fire hydrants”