[quote]GhostOD wrote:
Comparison after 9 months…
[/quote]
And then this from today ( pre benching)
Looking better man! Keep up the good work.
Thanks! Still skinny fat though haha
Upper Training at conditioning from today.
WHAT A HUGE DAY! definitely the toughest training weve done in a while.
Fat Bar Floor Press with 30lbs of chain ( all sets done with a medium grip)
135x3
155x3
185x3
185x3 ( added chains)
205x3
225x3
185x7
135x3x15
JM Press
160x3x8
a1 seated d-bell press 5x10
a2 neutral grip pulldowns 5x10
b1 v bar pressdown 6x12
b2 cable curls 6x12
Conditioning ( alternated these back to back one trip each with my training partner)
215 farmers for ten meters, three trips.
Reverse tire drag with 205 atlas stone in tire. three trips ( this was horrible)
Car push. three trips
ME/ RE Lower. Really beat myself up today.
Box Jumps, starting from 9 inch box.( my usual setup)
up to about 30 inches for 7 total jumps.
BoxSquat
up to 365x1
Followed by 185x10x10
Decline Abs
4x10
RE Upper Stuff
a1:flat d-bell press 50sx3x25
a2: BPA 3x10
b1: seated cable row 3x15
b2:D-Bell Floor Press 3x15
c1:lateral raises 3x12
c2: rope extension 3x20
Finish up with some biceps, brah!
Agile 8 warmup.
Treadmill Sprints. ramped up to 5 hard sprints, ramped back down.
May 9th, Upper body stuff.
Defranco’s Simple 6 upper body warmup.
Bench
95x5
135x5
185x2
200x8
215x8
225x8
Pullups
4x2
A1 Seated D-Bell press ( no back support)
45sx4x8
A2 Neutral Pulldown
110x4x12
B1 V Bar Pressdown 5x15
b2 Cable curl 5x15
Finisher: 50 pushups.
Did the simple 6 again ebfore taking off to get some breakfast.
May 9th, Lower body training.
have a bit of a cold, still made it into a great session though.
Started with Joe Defranco’s Agile 8 warmup.
Kneeling Jumps with medicine ball
3x4
( first time trying these. not enough of a pimp to use the barbell yet. i like em, though.)
Paused Squats
Barx2x10
135x2
185x2
225x2
275x2
295x2
315x2
315x2
Opposite stance deadlifts. For me, this means sumo deads. beltless
135x4
225x4
275x4
315x4
315x4
315x4
Lying Leg Curls
110x3x15
D-Bell Side Bends
110sx6 each side
110sx6 each side
110sx6 each side
Conditioning/ Cardio shit:
Barbell complex consisting of Deads/ Rows/ Hang Cleans/ Push Presses/ Back Squats
used 95lbs. Did three rounds of ten reps on each exercise. bout a minutes rest between the rounds
Finished up by doing the agile 8 again
Little bit of Upper Assistance before i take of the weekend. Nothing awesome, feelin sick and run down. Whatever.
Simple 6 warmup
CG Bench Press
185x3x10
Standing Strict Press
140x3x3
A1: Seated Cable Row 3x12
A2: Incline D-Bell 3x12
B1: OH Rope Ext 3x10
B2: D-Bell Hammers 3x10
Deload Upper
Speed Bench
155x5x3
pullupd
5x2
Seated D-bell Press ( no back support)
45sx3x10
Lower Deload
Warmup
-Roll IT band
-Roll Abductors
-Groiners x20
-V sits x20
-Mountain Climbers x20
- Fire Hydrants
Kneeling Jumps with 10lbs Medicine Ball
2x4
Free Squat
135x2
185x2
225x2
245x2
285x2
Low Bar,Low Box, Wide Stance squat
3x8
Medicine Ball twists
2x20
May 19th.Conditioning.
Ran some 100ft sprints. Fastest time ( out of 11 sprints) was 4.74 sec. Forever slow.
Going to do a mile on the stationary bike for some cardio, and stretch/roll/mobility work this evening.
Upper tomorrow morning
Upper training.
felt GREAT after my deload. god DAMN i had lots of energy today, and i did a ton.
Warm Up
-Band Pec Stretch
-Lat Stretch
-Band Dislocation
-Foam Roll Lats
-Foam Roll Upper Back
Pullups
3x3
Close Grip Bench
barx2x3
135x2
185x2
225x2
245x2
260x1
275x1
285x00000000000000
220x3x3
A1 Seated Fat Bar Shoulder Press
115x5x5
A2 Pullups
5x5
B1 Unilateral Incline D-bell Press 40lbs d-bells for 2x20 each arm
B2 One Arm Row ( gotta fix this grip problem) 80sx2x25 each arm
C1 V-Bar Pressdown 3x15
C2 D-Bell Hammer 3x15
Mini Band BPA 4x25
Ran some 100ft sprints again. Times were
1- 4.95 seconds
2- 4.72 seconds
3- 4.74 seconds
4- 4.52 seconds
5- 4.90 seconds
WOW.i am exhausted after this shit. i want to pass out forever. had to get a good workout in before the rapture tomorrow, though
Ran a bit today. Nothing to be proud of.
May 23rd. RE Upper/ Jumping/ Conditioning.
Warmup
three rounds
Band Pec Stretch
Lat Hangs
Band Dislocations
Incline D-Bell Press
30sx10
50sx10
65sx10
70sx10
75sx10
80sx12 PR
D-bell Row. Dead stop each rep on the floor.
110sx3x8
A1 D-Bell Incline Fly 30sx3x20
A2 D-Bell Shrug 70sx3x20
Box jumps!
Started these on the same 8 or 9 inch box i used in the videos earlier in my log. Tested my max. Got 38inches, and missed 39 twice.
Ran the 20 yard shuttle 20 times. Didnt time anything, barely took any rest. Some good conditioning.
May 25th, easy lower day
Agile 8 warmup
Kneeling Med Ball Jump 4x4
All sets and reps betless today
Paused Squats
barx2x2
135x8
185x8
215x8
230x8
245x8
Opposite stance deads ( deads)
135x3
225x3
275x3
335x3x3
Decline Weights Abs
3x8
Ran the 40 ten times. untimed, as i didn’t have anyone to give me a hand today. felt pretty fast, though
May 26
Warmup
-Stretch Lower body
-Simple 6 warmup
-Pullups 4x3
CG Bench
barx2x5
135x5
185x3
205x2
225x2
250x2
235x2x2
A1 Seated Fat Bar Press 115x3x8
A2 Pullups 3x6
B1 Unilateral Incline D-Bell Press 45sx20 each arm rest paused
B2 D-Bell Row 85sx25 each arm
C1 D-Bell Hammers 30sx2x15
C2 Pushdowns 120x2x20
100 ft sprints x10
Monday May 30th, 2011
Upper Access.
Warmup:
Band Dislocations
Band Pec Stretch
Overhead Press
125x5
145x5
165x5
A1 Medium Grip Floor Press with 4 chains
4x12
A2 D-Bell Rows
90sx4x15
B1: Fat Bar Curls 2x15
B2: Dumb bell ext 2x15
Tuesday May 31st
ME Deads, RE Squats
Warmup:
2x5 of
-groiners
-montain climbers
- v sit rollovers
- fire hydrants
Deads
225x3
275x2
315x1
365x1
405x1
455x3
Paused Back Squats, no rest
115x10
125x10
135x10
145x10
155x10
D-Bell Step ups
45lbsx max reps
Cable Abs 2x8
\Upper training from this morning.
warmup:
Roll lats
Roll upper back
Band Pec Stretch
Band Dislocation
Pullups 4x2 w lat hang in between reps
CG Bench
warmup
200x8
215x6
225x5
Palms In Incline D-Bell Press
50sx2x20
A1 Seated Cable Row
4x15
A2 Pushdowns
4x15
B1 D-bell Shrug
3x15
B2 Lateral Raise
3x15
June 3rd 2011 Squat training
Stretched and did my usual hip warmup.
Low 11 inch box squat with 80lbs of hanging chain.
( left knee was kinda sore, i wanted to wear my knee sleeves, but i forgot em at home. ended up wearing loose knee wraps for all sets)
Barx2
135x2
185x2
205x2
225x2
245x2
275x2
295x2
315x2
335x2
265x2x2
Ghetto GHR
4x8
SLDL
3x8
Didnt do anything else