Today’s Workout 8/13
Clean and Press 5 @ 95/ 3 @ 110/ 3 @ 120 Lbs (I’m weak, I couldn’t clean the last set so I did it in the power rack.)
Bench Press 5 x 10 @ 120 Lbs
Side Lateral Raise 4 x 10 @ 20 lbs
Rear Lateral Raise 4 x 10 @ 15 lbs
Upright Row 4 x 10 @ 65 lbs
Barbell Curl 3 x 10 @ 55 Lbs
Sprints.
Was supposed to have a Judo workout tonight but my partner didn’t show.
Today’s Workout 8/14
Dead Lift 5 @ 165/ 3 @ 190/ 1 @ 215 Lbs
Squats 5 x 10 @ 120 Lbs
Assisted Chins 4 x 10
Bent Over Row 3 x 10 @ 125
Body weight Good Mornings 45
Today’s Workout 8/16
Bench Press 5 @ 165/ 3 @ 190/ 1 (failed) @ 210 Lbs
DB Military Press 5 x 10 @ 30 Lbs
Dips 4 x 10 assisted
Flies 3 x 10 @ 50 (Hoist machine)
Push ups 3 sets ??
Sprints.
Today’s workout 8/17
Squats 5 @ 170/ 3 @ 190/ 1 @ 215 Lbs
Deadlift 5 x 10 @ 130 Lbs
Leg Press 4 x 10 @ 150 Lbs (probably need to increase this)
Leg Extension 3 x 10 @ 40 Lbs
Hamstring Curl 3 x 10 @ 25 Lbs.
Sprints.
Interesting workout. Are you looking to build strength or just stay overall fit?
Hey Cav, I’m trying to get stronger and change my lean mass to body fat ratio. I worry a little bit about my weight for competition, but so far in every competition I’ve been the lightest guy by at least 20 pounds and averaging 50 pounds.
Here’s a funny note, I stopped dead lifts and squats on a Dr.'s advice. The condition did not improve noticeably after 3 months. So I’ve reset the maxes and lightened the load to a point that I’m comfortable with and the problem is much better. Not completely gone but better. I’ll probably increase my maxes on squats and deads a little ahead of schedule but not much.
PS in competition most of the guys are fatter than I am. I don’t want to get fat just to be closer to their weight.
Deaload week sucks! Kinda sorta got in a Judo workout. Some poor guy at the gym agreed to let me abuse him for about 45 minutes. Did some uchikomi, some movement and some push pull drills.
Today’s workout 8/27
Clean and Press 5 @ 85/ 5 @ 100/ 5 @ 115 (on the last set I only cleaned the 1st rep)
Bench Press 5 x 10 @ 105
DB Side Lateral Raise 4 x 10 @ 25
Db Rear Lateral Raise 4 x 10 @ 20
Barbell Curl 4 x 10 @ 45
Upright Row 4 x 10 @ 45
Sprints.
Judo 2 hours 45 minutes of randori with a talented young brown belt, then some time teaching newer students finally mat work all in all a good workout.
This past Saturday I entered a tournament and took 3rd place in my division.
Whoa, no post since last Monday? I promise I did get to the gym so here they are up til today
Dead lift 5 @ 170/ 195/ 220 Lbs (No assistance work)
Bench Press 5 @ 135/ 155/ 175 Lbs
DB Overhead Press 5 x 10 @ 30 Lbs
Assisted Dips 4 x 10
Fly’s 4 x 10 (need to learn how to read weight on Hoist Brand stuff)
Tricep Pushdown 4 x 10 @ 30 Lbs
Squats 5 @ 155/ 180/ 200 Lbs
Dead Lift 5 x 10 @ 130 Lbs
Leg Press 4 x 10 @ 200 Lbs
Leg Extension 4 x 10 @ 40 Lbs (each leg)
Hamstring Curl 4 x 10 @ 30 Lbs (each Leg)
9/3
Overhead Press 3 @ 95/ 105/ 120 Lbs
Bench Press 5 x 10 @ 110 Lbs
Side Lateral Raise 4 x 10 @ 25 Lbs
Rear Lateral Raise 4 x 10 @ 20 Lbs
Barbell Curls 4 x 10 @ 55 Lbs
Preacher Curls 2 x 10 (Curl bar + 20 Lbs) 2 x 10 just the Bar
Good Mornings 4 x 10 @ 55 Lbs (Cause I read the workout wrong.)
9/4
Dead Lift 3 @ 180/ 210/ 235 (didn’t get to my squats because of the idiot in the curl rack0
Kettle bell swing 3 x 10 (40 Lbs bell)
Chins 3 then 7 with assistance/ 3 then 7 with assistance/ 2 then 8 with assistance.
Today’s Workout 9/6
Bench Press 3 @ 145/ 165/ 185 lbs
DB Overhead Press 5 x 10 @ 30 Lbs
Dips 1 x 10 Unassisted 3 x 10 assisted
Flys (used nautilus machine much better than hoist) 3 x 10 @ 50 lbs
Tricep Push down 3 x 10 @ 30 Lbs
Today’s Workout 9/10
Clean and Press 5 @ 100/ 3 @ 115/ 1 @ 125 Lbs
Bench Press 5 x 10 @ 105
Side Lateral Raise 4 x 10 @ 25 Lbs (seems like I’m getting weaker these are getting harder to do)
Rear Lateral (Nautilus Machine) 4 x 10 @ 40 Lbs
Barbell Curls 2 x 10 @ 55 Lbs (did something to my left hand it hurt to grip the bar so I slacked off)
Upright Row 1 x 10 @ 55
Concept 2 Rower for sprints (this sucks I’ll have to do it more often)
1.5 hours of Judo with Fudo Shin MMA mainly focusing on leg sweeps all in all a good day’s work.