Last night took the kb’s to a track and did the 1st kb workout with a buddy. We warmed up with some tosses where we swung the weight behind us over our heads. After the workout we did one handed throws alternating from strong hand to weak for 50 yards and then overhead throws back to the start. We made a contest out of it. My boy goes 6’4" 240-ish so I was at a slight disadvantage, haha. He beat me on the 1-armed throws but I kicked his ass at the 2-hand over the head reverse throws. My gym closes in about an hour for the Holiday so I’m gonna have to modify the workout for my apt gym. They have a smith machine, some plates and db’s up to 50’s so I’m gonna do weighted push-ups, weighted chins with the db’s, inverted rows, db military and some arm work.
For the holidays I’ma hit ya’ll with something serious. Merry Christmas.
Awesome workout. Did the chins off the smith machine. Set the bar on the highest setting and put db’s between my knees. The db’s only went to 50 so had to get inventive. the 66’b set was with a 50 between my knees and an 8lb db in each pocket. The 75 was with a 25 stacked on a 50 and held between my kness. Had my girl put the plates on my back for the push-ups. Didn’t workout yesterday but next Friday am gonna do some jumps and single leg stuff. The 2nd kb workout’s later today but have to watch a defensive driving dvd first. Happy Holidays ya’ll.
'Sup ya’ll. Been lifting, just haven’t posted. Started something new today. It’s based off of this article-
Didn’t do any of the movement efficiency or plyo/sprint work 'cause the night of the UFC fight I fucked my foot up pretty bad. I have no idea how but at some point I realized the outside of my left foot towards the bottom inbetween the heel and forefoot was KILLING me. Woke up the next day and the area’s red and swollen. If I stand or walk for more than 30 sec it hurts like no other. Ya know when you were little and had a toothache and your whole head hurt? That’s how my foot feels. Anyway, as soon as the pain goes away I’ma get on it. I’ll outline what I’m doing as it goes, but it’s already set inmy head. Anyway today was-
Bench-95x10,135x8,185x5,235x4,3,3,3
B1]Weighted wide grip pullups-bwx10,+45x6,6,5,5
B2]Db inc-85’sx3x8
C1]Preacher curls-?x3x8
C2]Tri pressdowns-?x12,12,9
Great workout. Each set was taken to or close to positive failure. On these days I’m gonna start with low squat hops and 20 yard sprints [I’ll do 3/4 basketball court sprints] until I feel like I’m slowing down. This one doesn’t roll around again until next Wed. Not sure how I feel about having a 9 day break between a lift, but I’m down to try it for a few months and see what’s up. Happy new year everybody.
Flash, what’s the good word man? Sorry haven’t been posting lately. Back in OK for break, don’t have the interwebz at home, so I’m hitting the library to check email. Happy New Year’s, hope 2010 is great for you. Looks like things are going well.
[quote]tmoney1 wrote:
Flash, what’s the good word man? Sorry haven’t been posting lately. Back in OK for break, don’t have the interwebz at home, so I’m hitting the library to check email. Happy New Year’s, hope 2010 is great for you. Looks like things are going well.
And Teddy Pendergrass: win[/quote]
T, what’s good bro? No worries man, I’ve been slacking on the posting myself. Everything’s good over here man, hope you and yours can claim the same. You like Pendergrass huh? Here’s a little something different. I take this shit seriously homey!
The kb workouts I’ve been doing are getting too easy and I don’t have enough scratch to pick up heavier ones so I did something a little different today. Did the bodyweight 250 found on youtube and ended with 2 sets of kettlebell complexes consisting of 10 cleans, 10 presses, 10 front squats, 10 rows and 10 swings. Was doing it with my boy and we were pushing pretty well. The whole thing took less than 20 minutes. Not trying to fatigue myself, just trying to get in some conditioning. With the new program setup gonna do something comparable on Tuesdays and Thursdays. Eventually the goal is to be able to do the bodyweight 1000 without it negatively affecting my weightroom and athletic work. Had a nice sweat going by the end of this. My foot is still swollen and achey so probably not gonna do any speed or jump training before legs tomorrow. We’ll see. Ya’ll be easy.
[quote]tmoney1 wrote:
As much as I like Pendergrass, Bill Withers is my absolute favorite.
Bill Withers is the fucking man. My girls ringtone is the chorus from “Use me”, haha. You know man, as much as I like The guys we’ve mentioned as well as guys like Sam Cooke, Marvin Gaye, Wilson Pickett etc…, I think my all time favorite voice is Otis Redding. To me, ‘These arms of mine’ is probably the deepest love song there is. Also, his cover of ‘a change is gonna come’ blows me away. His voice just had so much soul man, like even if you didn’t understand the language he was speaking you’d still know exactly what he was saying.
Lynx grip bench [thumbs length away from smooth]-95x10,135x8,185x5,205x3,225x3,235x3,2-board-245x2 [???]
db inc-80’sx4x8
db rows-90’sx4x10 + blue band neck pulls
fat bar hammer curls-30’sx10,10,8
New gym. Has a 25yd track, every bar you can imagine, 3 prowlers, weighted vest, bands, chains, you name it. the lynx [think that’s what they’re called] make the bar about as fat as a soda can. Think my spotter helped me a bit on the 3rd at 235, so next week gonna get it all on my own. Was planning on getting at least 255 for 3 off the 2 board. I literally got nothing out of the shortened range of motion, which I think means my shoulders and tris are my weak link. I’m definitely a chest bencher. Tomorrow is cleans and weighted sprints. Knee’s are feeling a bit better so I’m about to push the training up a notch. Ya’ll be good.
New gym. Has a 25yd track, every bar you can imagine, 3 prowlers, weighted vest, bands, chains, you name it. the lynx [think that’s what they’re called] make the bar about as fat as a soda can. Think my spotter helped me a bit on the 3rd at 235, so next week gonna get it all on my own. Was planning on getting at least 255 for 3 off the 2 board. I literally got nothing out of the shortened range of motion, which I think means my shoulders and tris are my weak link. I’m definitely a chest bencher. Tomorrow is cleans and weighted sprints. Knee’s are feeling a bit better so I’m about to push the training up a notch. Ya’ll be good.[/quote]
sounds like a great place to work out, good luck getting after it!
Thanks man. No mirrors, no machines and nothing but athletes of various kinds in there. They also played damn near half of biggies ‘ready to die’. It was awesome. Obviously been slackin’ on the vids ya’ll, but as stated the knees are feeling better and the weather’s warming up so about to get on it.
Sprints- Warmed up with jumping rope and some mobility stuff, 5 20 yd high knee walks, 5 20 yd high knee skips, and some easy 36" box jumps. 8 10 yd sprints, 6 20 yd sprints
Powercleans from floor-95x5,135x5,185x5x3
Reverse hyper-50lbs 2x8
abs
Planned on doing weighted sprints, but seeing as I haven’t done any sprints in a long time figured it’d be best to work my way up. Everything felt really good and knee pain was almost non existent. Going to work my way up to 10 10yds and 10 20’s before the cleans. Cleans were way easy, just wanted to get some sets in. Gonna jump 5-10lbs a week as I feel these will come back quickly. Reverse hypers are weird. Not even sure I was doing 'em right honestly. Also did a couple of sets of safety squat bar squats. Those are hard as fuck. Might use those as my ME lower movement for a few weeks. I’ll have it figured out by Friday. Ya’ll be good.
[quote]jdarkraget wrote:
holy shit that gym is badass!!! Makes me want to get my fat ass back in shape. lookin forward to see some vids[/quote]
J, where you been hiding at bro? This gym is awesome. Every day I’m in there I’m motivated to bust my ass. The owner is slowly adding more and more equipment and is trying to lease the office next store [it’s in a strip center] and knock out a wall and expand the facility to have a longer/wider track and more space for the weightroom.
[quote]jdarkraget wrote:
holy shit that gym is badass!!! Makes me want to get my fat ass back in shape. lookin forward to see some vids[/quote]
J, where you been hiding at bro? This gym is awesome. Every day I’m in there I’m motivated to bust my ass. The owner is slowly adding more and more equipment and is trying to lease the office next store [it’s in a strip center] and knock out a wall and expand the facility to have a longer/wider track and more space for the weightroom.
[/quote]
Ive been busy getting fat and lazy. My girl and I are tryn to get to get a apartment with one of my good friends from work. We already got it planned out that the whole living room will be our “weight room”. And since my friend is like 6’1 265 of mostly muscle I will have all the motivation and no exscuse not to get stronger. Not near as sweet as your gym but should do the job just fine. Once everything is set up, ima try to start up another log and be around the forums some more.
[quote]jdarkraget wrote:
holy shit that gym is badass!!! Makes me want to get my fat ass back in shape. lookin forward to see some vids[/quote]
J, where you been hiding at bro? This gym is awesome. Every day I’m in there I’m motivated to bust my ass. The owner is slowly adding more and more equipment and is trying to lease the office next store [it’s in a strip center] and knock out a wall and expand the facility to have a longer/wider track and more space for the weightroom.
[/quote]
Ive been busy getting fat and lazy. My girl and I are tryn to get to get a apartment with one of my good friends from work. We already got it planned out that the whole living room will be our “weight room”. And since my friend is like 6’1 265 of mostly muscle I will have all the motivation and no exscuse not to get stronger. Not near as sweet as your gym but should do the job just fine. Once everything is set up, ima try to start up another log and be around the forums some more.
Keep flyin high bro.[/quote]
You’ve got a cool girl if she’s game to let ya’ll weightroom up the living room, haha. We’ll be here bro, keep us posted.
Did a kb complex with my boy tonight. Used the 30lb kb’s. We did 3 sets of-
Reverse lungesx6
SDL’sx12
Front squatsx6
Militaryx12
Rowsx12
Floor pressx12
Swingsx12
Did the complex with no rest between moves and rested only as long as it took for the other to finish eachothers set. Whole thing took maybe 10 minutes and my heart was about to jump out of my chest. Actually felt light headed and slightly nauseous about 10 minutes after we finished, but kept it down. Upper tomorrow. Ya’ll be good.
Football bar floorpress- barx10,135x10,185x5,205x2x6,185x8,135x15 [all supersetted with a ton of purple band neck pulls]
Rope pull-ups-3x10 + more rope pulls
Tri pushdowns-4x10
Fat gripz reverse curls-3x10
Not sure of the weight of the football bar, but think it’s 45lbs so all weights are based as if it were. Kept at least a rep in the hole on every set. Wanted to do some shoulders but gym was closing. Tomorrows jumps, squats of some kind, accessory stuff and prowler sprints. Ya’ll be good.
