3/3 thurs
5:00 pm
military press
military press / with reverse rows x8 between every set
– 1x8 bar
– 2x8 75
– 1x3 85
– 1x3 95
– 1x7 110
hang cleans
– 4x6 135
pullups (worked my way from furthest out inwards)
– 4x8
chinup
– 1x8
db side/front raise/ external rot+press
– 3x8x8x8 15
pronated face pulls/ supinated/ j pulldowns
– 3x8x8x8
decline situps
– 3x8-10 10
3/6 @ironsport
squats
squat
– 1x8 bar
– 1x8 135
– 1x5 185
– 1x3 220
– 1x3 250 w/ belt
– 1x3 280 w/ belt
– 1x1 300 w/ belt
– 1x1 315 w/ belt
front squat
– 1x8 135
– 3x8 165
ghr
– 3x8 10
leg press - single leg
– 3x8 2-plates
calf raise
– 3x10-12 160?
3/8 @temple - was sick
deadlift
(accidently did squat numbers for 531 instead)
squats
– 1x10 135
deadlift
– 1x10 135
– 1x8 165
– 1x3 205
– 3x3 220, 250, 280
– 1x2 315
– 1x0 375
– 2x6 225 (felt real heavy)
rows (changed grips each set)
– 4x8-10 135
pullups
– 4x8-12
deadlift hold for time
– 2x345 - as long as possible
rows
– 3x8 135
one arm db rows
– 1x14 75
– 3x12-14 85
=================================================================================================
3/11 @ironsport 12:00
squats/bench
squat
– 1x12 bar
– 1x8 135
– 2x5 185
– 1x5 235
– 1x3 265
– 1x2 295
– 1x5 225
– 1x3 225
bench
– 1x12 bar
– 1x8 95
– 1x5 135
– 1x6 175
– 1x3 185
– 1x6 155
– 1x8 135
ghr
– 3x10 10lbs overhead
seated calf raises
– 4x8-14 100lbs
=======================
9:00-midnite basketball
3/15
11-1220 gymnastics
1230 gym
squats
– 1x10 bar
– 2x8 95
– 2x8 135
– 4x6 185
3 mile run
carbs only for breakfast and post workout (none at dinner besides maybe some fruit). water intake going well but need to step it up. 2 gal on monday, maybe 1 on tues … gotta keep it up
153 lbs, bout 5 or 6 more lbs to lose by saturday.
3/19
meet day
got down to 147 for the meet but it took a toll on me. no eating since 4pm the day before and the epsom salt bath at around midnite was pretty grueling. i had some frozen raspberrys for breakfast and before weigh ins cause i was under. then had a wawa breakfast sandwhich and some pedialyte after weigh-ins
squats
– 137.5 kg / 303 lbs = good
– 152.5 kg / 336 lbs = good
– 162.5 kg / 358 lbs = no shot
bench
– 90 kgs / 198.2 lbs = good
– 95 kgs / 209.2 lbs = good
– 100 kgs / 220.2 lbs = good
deadlift
– 160 kgs/ 352.5 lbs = good
– 172.5 kgs / 380.2 lbs = good
– ?132.5 kgs?? = supposed to be 182.5 kgs but misloaded the bar - got it up
3/22 tues
leg?
squats
– 1x8 135
– 1x5 185
box squats
– 6x6 225
pullups
– ??
run
– 1 mi?.
doing wave 2 of 5/3/1 witht he same numbers as before again
3/25 fri
military press / kinda fucked around
mil press
– 1x5 45
– 1x5 65
– 1x5 85
– 1x5 95
– 1x7 110
– 2x6 110
squats
– 1x8 135
– 4x6 225
– 1x5 275
– 1x8 185
pullups
– 1x10
– 4x8 25
– 1x8
palloff press
– 4x10
landmine rotation
– 1x12 bar
– 1x12 10
– 3x12 20
decline situps
– 3x10 10 overhead
pullups
– 2x10
=============================================
3/27 sunday
deadlift
jumprope 4 mins
pullups
– 1x10
sumo deadlift
– 1x5 135
– 1x5 185
– 1x5 210
conventional deadlift
– 1x5 225
– 1x5 260
– 1x5 295 belt (forgot to do as many as possible)
good mornings
– 1x10 bar
– 1x10 95
– 4x10 135
walking lunges
– 2x20? 35s
bent over rows
– 2x10 135
– 2x10 155
– 1x10 135
3/29 tues
bench
– my wrist still hurts a bit and it was kinda uncomfortable during bench and dips but i tried to make it so the weight was right over my forearms and wrists were a bit more straight…
bench
– 1x10 bar
– 1x5 80
– 1x5 95
– 1x3 115
– 1x5 125
– 1x5 145
– 1x10 165
1)dips
– 3x10 35
– 1x30 bodyweight
2)pullups
– 3x8 35
– 1x6 35
– 1x10 bodyweight
db flyes
– 3x8 35
face pulls
– 3x10
cable scarecrows
– 3x10 15?
3/30 weds 8:00 pm @ iron sport
deadlifts - 3 week. (the other lifters were deadlifting too so im gonna do 5 week squats on fri)
pullups
– 2x10
deadlift
– 1x8 135
– 1x5 185
– 1x5 225 sumo
– 1x3 225
– 1x3 245 (forgot to reset for 2nd rep, but did it for the 3rd)
– 1x3 280 w/ belt (forgot to reset for 2nd rep, but did it for the 3rd)
– 1x4 315 w/ belt - tried a 5th but couldnt get it
front squats
– 1x3 185 (messin around)
safety squat bar good morning
– 1x8? 115
– 3x8 155
4/1 friday
squats
squats
– 1x8 bar
– 1x5 135
– 1x5 185
– 1x5 200
– 1x5 235
– 1x8 265 w/ belt
good morning
– 1x8 135
box squats
– 5x5 225
good mornings
– 3x10 135
hip ad/abduction
– 3x10?
decline situps
– 1x10 10 overhead
– 1x8 10 overhead
– 2x10 10 half overhead
========================================
4/3 sunday
3 mi run w/ steve
4/5 tues
bench
gymnastics: 11-12:20
gym - IBC: 12:30 - 1:45
(wrote teh workout wrong… mixed up a warmup with a working set adn didnt do the as many reps weight right)
pushups
– 2x8
bench (gym was packed so worked in with someone and didnt want to take the 45s off so…)
– 1x5 135
– 1x3 135
– 1x12 155
1)pullups
– 3x8 35
– 1x6 bodyweight chinups
2)dips
– 3x10 35
decline flyes (flat benches were all taken)
– 3x8 35
face pulls
– 1x10 hi to low
– 3x10 low to hi
low to high cable flyes
– 2x10 25
– 1x10 20
cable scarecrows
– 1x10 20
– 3x10 12.5
4/6 weds
deadlifts @ iron sport
deadlift
– 1x8 135
– 3x6 225
– 1x5 245
– 1x3 295
– 1x5 330
good mornings - yoke bar
– 2x8 bar = 82?
– 1x6 25s
– 1x8 25
ghr
– 3x10 10
4/8 friday
squats ibc
squat
– 1x5 135
– 1x5 155
– 1x3 185
– 1x3 220
– 1x3 250
– 1x8 280
box squats
– 5x6 225
walking lunges
– 3x30 35s
palloff prss
– 3x10 32.5
decline situps
– 1x8/2 arms straight/behind head 10
– 1x6/2/2 arms straight/behind head/straight
– 1x10 body
4/12 tues
bench
12:10 ibc
pullups
– 3x5
squats
– 1x8 bar
– 2x8 jump squats bar
plyo pushups
– 3x6
bench
– 1x8 bar
– 1x5 95
– 1x3 115
– 1x5 145
– 1x3 165
– 1x7 185
pullups - wide grip
– 4x8 25
dips
– 4x8 25
db flyes - 15 degree incline
– 3x10 30
cable scarecrows
– 3x8x2 20/12.5
– 1x6x4 20/12.5
run
– 20 mins @ 6.5
4/14 thurs
squats at ibc
rowing machine
– 5 mins
hip abduction
– 2x10 8
leg swings
single leg bridge
– 2x10
squat
– 3x10 body
– 1x8 135
– 1x5 155
– 1x3 185
– 1x5 235
– 1x3 265
– 1x7 295 w/ belt
box squats
– 2x5 225
– 1x2 - leaned back a bit and dropped bar on 3rd rep
– 1x5 225
– rested for like 10 mins - talkin to someone
– 3x5 225
walking lunges
– 3x30 35
===============================================
4/15 fri
– legs not that sore, glutes felt weak.
– didnt get alot of sleep/normal sleep. took brother to airport at 4am then went to school to try and do work, nap there, then when i got home i napped too.
7:15 pm - military press at ironsport - was supposed to learn some oly lifts but didnt pan out.
squats
– 1x10 bar
– 1x5 135
– 1x5 185
– 3x5 225
military press
– 1x8 bar
– 1x5 65
– 1x3 85
– 1x5 95
– 1x3 115
– 1x4 125
hang cleans
– 4x5 25 kgs
db rows
– 1x20 70
– 1x15 70
– 1x18 70
pullups
– 1x10 wide grip
– 1x8 med grip
– 1x8 close grip
front/side raises/ db press
– 1x8x8x8 20
– 1x8x6/2x8 20, 20-15, 20
– 1x3/5x3/5x8 20-15, 20-15, 20
1)pronate facepulls/sup facepulls/ j pulldowns
– 1x8x8x8 80, 60, 80
– 2x8x8x8 80, 60, 70
2) GHRs
– 1x10 bodyweight
– 1x10 10
– 2x10 bodyweight
so havnt posted here in awhile, some new/diff stuff is going on in my life
havnt put any weight back since the cut for the meet. after the meet ive had finals and such so i had lots of caffeine during that time. i started working at a S
well that last post was cut off back then. but started working at a sports performance facility in the summer, then crashed my car and no way to get to there anymore. but i learned alot from them it was nice. also in the summer i started playing rugby and got a sprained acl and a bone bruise on my tibia (tibial plateau contusion?)in june. i pretty much stopped lifting since i stopped working/got hurt. i stayed off my knee for a good while then started slowly getting back to rugby again in the fall and played the last 3 or 4 games of the season and hurt my knee again on the last game trying to cut in a diff direction (knee gave out and heard a pop but no swelling). that was about a month ago. i thought i was good on thanksgiving eve when i bear hugged my buddy and my knee gave out again. bah.
anyways getting back into everything slowly.
first day in gym
12/3/11 saturday
warm up
jump rope - maybe 3 mins or so? felt my knee twinge and stopped
pull ups - felt hard as crap
– 2x8 just bodyweight
– 1x7
leg swings
abductor machine
– 1x15 80?
single leg bridges
squat
– 1x5x5x5 bar front/close/wide
– 2x5 135
– 2x3 185
– 4x4 225 felt tough. really felt it on my hammies on the last set
deadlift
– 2x5 135 pronated grip
– 2x3 185
– 2x5 225
– 1x1 275 mixed grip
lunges
– 2x20steps 25 w/ fatgripz
stretched out a bit
swim
– 4or5 x 25m freestyle taking it easy
underwater run
– 4x25m
swim
– 3x25m freestyle and backstroke. light
la fitness bought over the ballys that i workout at. i had a lifetime memebership transferred to me and la fitness is not going to transfer lifetimes over. so i will need to find a new gym whenever everything gets done switching over. ironsports a hike especially with no car and id feel like a retard cause squatting 2 plates is hard right now heh, so maybe retro?.
12/4 sunday
bench @ home
pushups
– 2x8
band press
– 2x8
bench
– 1x8 bar
– 1x8 bar w/ fat gripz
– 1x5 95 w/ fat gripz
– 4x6 135 w/ fat gripz
==================================================================
12/5 monday
squats @home
band hip/knee ext
– 2x10 purple
box squats w/ ab roller between working sets.
– 1x3 bar
– 1x5 95
– 2x8 135
– 4x5 185
===================================================================
12/7 weds
military press @ home
foam rolled
single arm press
– 4-5x10 2 red bands
seated barbell press
– 1x8 bar
– 1x6 bar w/ fat grips
– 1x6 bar w/ blue band
– 4x8 65 w/ blue band
– 3x6 95 w/ blue band
barbell row
– 4x8-10 115
band scarecrows
– 4-6x10 orange
==============================================================
12/8/11 thurs
deadlift @ ballys
jump rope - 5 mins
bike - 2 mins
hip abduction
– 1x25 80
hip adduction
– 1x12 90
pullups
– 2x8
overhead squat
– 1x8 bar (45)
hang clean to front squat
– 1x1x8 135
single leg bridges
– 1x12
deadlift
– 1x8 135
– 2x4 225
– 3x4 265 1st set double overhand 2nd & 3rd set mixed grip - felt really difficult
did some band leg/hip extensions between sets
step ups
– 2x10 25 w/fat grips
bulgarian split squats
– 2x10 25
some abs
knees still crap and now my right shoulders kinda off too. cant fully bring my arm overhead. feels like a shoulder impingement but idk? cant do press but i can do pullups but i cant do it from a dead hang if my shoulders are retracted its ok.
so been doing 531 for a bit got to the 2nd cycle but havnt been too consistent because of work and rugby/injuries. now think im just gonna do thing similar to the way i did them before at temple when training on my own…
4/19/12 weds
shoulders?.
warm up:
cleans
– 1x5x5x5 bar (ground to knees, to jump, to clean)
– 4x5 135
single arm press on landmine (leaning forward a bit so i dont have to press directly overhead)
– 1x12 25
– 3x10 35
cable shoulder abduction/ext/flex
– 3x10
face pulls
– 2x10x10
knees still crap and now my right shoulders kinda off too. cant fully bring my arm overhead. feels like a shoulder impingement but idk? cant do press but i can do pullups but i cant do it from a dead hang if my shoulders are retracted its ok.
so been doing 531 for a bit got to the 2nd cycle but havnt been too consistent because of work and rugby/injuries. now think im just gonna do thing similar to the way i did them before at temple when training on my own…
4/19/12 weds
shoulders?.
warm up:
cleans
– 1x5x5x5 bar (ground to knees, to jump, to clean)
– 4x5 135
single arm press on landmine (leaning forward a bit so i dont have to press directly overhead)
– 1x12 25
– 3x10 35
cable shoulder abduction/ext/flex
– 3x10
face pulls
– 2x10x10
had a squat and bench workout in september adn then got in some legal trouble and have been busy with that for a bit. staying at my brothers near no gym for the weekends and no gym/ride to one there. got a chance to go to the gym today
====================================================
10/11 8:40pm power house gym
bike 2’
pullups
– 2x6
squats
– 1x8 bar jumping squats
– 2x5 95 jumping squats
– 1x5 135
– 1x3 185
– 5x5 225
bench
– 1x8 bar
– 1x5 95
– 5x5 135
hang cleans
– 3x5 135
reverse hypers
– 1x8x5 15-bodyweight
– 1x8 bodywt
zottman curls
– drop set x5 2020 tempo 25,20,15,10
bike 2’
10/15 7:45ish powerhouse
warm up
bike 2’
jump squats
– 1x8 bar
– 2x5 95
band ext/add/abd/flex
hang clean
– 2x5 135
– 1x5 135 hang clean and push press
deadlift
– 1x5 185 dbl overhand
– 1x5 225 mixed grip (left hand supinated)
– 1x5 275 mixed grip
– 1x2 325 mixed grip - with belt
– 1x1 325 mix grip with belt
– 1x5 275 mixed grip
bent over bb rows (back and forth grips between sets)
– 2x8 135
– 2x8 with belt
bench
– 4x5 with grip force
– rotator cuff adduction between sets