You could always watch youtube videos, it’d be really difficult to train yourself in combat sports, but theres tutorials for a reason.
##7.9.17
Woke at 221.6 lbs. I don’t think I’ve ever been the same weight for three days in a row. Not bad considering my week.
Yesterday’s Nutrition
3633 calories, 363g carbs, 131g fat, 205g protein.
##Training
Bench
45 x 10
95 x 10
135 x 5
150 x 5
175 x 5
200 x 3
225 x 1
245 x 1
260 x 1
275 x 1
275 x 1
275 x 1
Bent Over Row
45 x 10
95 x 10
135 x 10
135 x 10
135 x 10
I’ve slowed down on rows and do a 1 sec hold/contract at the top position
Ab Wheel
2 x 10 regular
2 x 8 each side (knees pointed to the left or right and roll out like normal)
High Wide Row
2 x 10 with black band
** Reverse Fly**
2 x 10 with black band
Everything was kind of supersetted. I did bench/rows/abs throughout. When I finished rows I switched to the band stuff.
4 Likes
1 Like
Have you ever heard of the beer mile? Track athletes enjoy trying it. Chug a beer, run a lap, repeat four times. It’s timed and many people puke. Perhaps there’s a version of this out there involving deadlifts or squats.
10 minute challenge… chug a beer at 0, 2, 4, 6, and 8 minute marks. Between beers deadlift 405 for max reps. Most reps wins but you’re DQ’d if you don’t drink all five beers and keep them down.
I can barely pull 405 most days so I’d be better off with 315 but I fear some of you guys would be doing sets of 15 between beers and that might kill you.
2 Likes
I like where this is going. I’m always down for a drinking challenge, and often down for a lifting one. This could be epic.
1 Like
I barely drink but I’m down if we replace beers with shots of vodka, bourbon, rum or scotch.
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I think the challenge with beer is the volume of fluid and foam…that’s what causes the puke! Lol
I thought about shots. A shot almost seems like a more classy/civilized version compared to shotgunning beers 
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I just don’t like beer very much…
I deadlifted Tuesday but tried not to work my lower back the rest of the week and I feel worse than I have in weeks. I did bent over rows twice but I thought I used light loads.
I’m beginning to think my problem stems from work. Getting out of a Charger is like doing a single leg squat while my hip is abducted 90 degrees. Now that I have a problem I really notice it when I get out of the car. I’ve tried a lot of other things so I think it’s time to change cars at work.
2 Likes
But chargers are so sexy! What other options have you got?
1 Like
Tahoes and we still have some old Crown Vics in the fleet.
##7.10.17
Woke at 221.8 lbs.
Yesterday’s Nutrition
3702 calories, 432g carbs, 90g fat, and 181g protein.
##Training
Planned Workout
10 x 100m sprints in 14 sec or less with 1 minute rest. 5 minutes rest between #5 and 6.
Actual Workout
5 x 100m sprints. I hit 14 seconds on # 3 but I was at 15 for the rest. My mechanics fell apart on my last sprint. I was trying to hit 14 seconds but I’m just not there yet. I felt out of control.
I also confirmed that I have a strained right calf and left quad.
I finished with 1 stadium run and half a stadium run. I run the bleacher seats because it’s about perfect for my stride. There are 74 bleachers. The stadium sprints didn’t really bother my quad or calf so I might switch to these; however, the walk back down hurts.
Here’s a photo of the stadium courtesy of my wifey.
2 Likes
Tahoe’s would definitely be better suited to your size. Still not as sexy though 
what a dilemma! Haha
The Tahoes rattle like crazy and ride pretty rough. The Chargers have the best suspension, handling, and braking.
1 Like
##7.11.17
Woke at 223.0 lbs.
Yesterday’s Nutrition
3489 calories, 475g carbs, 75g fat, 238g protein.
##Training
Overhead Press Superset w/ Neutral Pull-Ups
45 x 10, 10 pull-ups
65 x 5, 10 pull-ups
95 x 5, 8 pull-ups
115 x 3, 6 pull-ups
135 x 1, 6-2-2-2-2 pull-ups (rest/pause)
145 x 1
155 x 1
165 x 0—miss
switch to push press
Push Press
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 0—miss
PR Set
Overhead Press, then Push Press
135 x 6, 6
Decline DB Crunch
80 x 8 full/8 top half—too heavy and too steep
60 x 8
60 x 8
superset with:
Side Crunch on 45 Deg Back Raise
3 x 15 ea @ BW
Abduction/Adduction Machine
2 x 10ea @ 150
Reverse Fly (21’s style)
30 x 8/8/8 (full/outer half/inner half or rear delt emphasis)
30 x 8/8/8
30 x 6/6/6
Cable Press-Down (each arm on independent cable)
70 ea x 10
70 ea x 10
70 ea x 10-4-4 (double rest/pause)
superset with:
Cable Curl (each arm on independent cable)
60 ea x 10
60 ea x 10
60 ea x 11-4-5 (double rest/pause)
3 Likes
Fuck yeah that’s good work man
2 Likes
##7.12.17
Woke at 223.2 lbs.
Yesterday’s Nutrition
3654 calories, 450g carbs (thanks pasta and bread!), 117g fat, 201g protein.
##Training
800m Warm-Up including 2 x 100m build-ups
Repeat 400’s!!!
Goal Workout:
5 x 400m runs in 1:40 with 3:00 rest
Actual Workout:
Run #1–1:19 – I’m an idiot. I really need to learn to pace before I get tired (Rest 3:00)
Run #2–1:29 (Rest 3:11 because it wasn’t worth the effort to reset the watch)
Run #3–1:37 (Rest 3:03)
Run #4–1:34 (Rest 3:06)
Run #5–1:34
Walk 500m cool down.
Total workout time was about 30 minutes. Sure felt like I did a hell of a lot of work in a short amount of time. And bonus–very little calf pain!
4 Likes
Just reading this makes me want to puke…
2 Likes
It was rough since I ran 21 seconds too fast on the first one. 1:40 per 400 is a 6:40 mile which is out of my reach but makes for good intervals. I’ll do it again next week with hopes of hitting 1:40 on each run.
It’s too bad (or a good thing) that I’ll lose my track workouts in mid August when my wife returns to school. That means I won’t be getting below 90 seconds on this workout.
1 Like
##7.13.17
Forgot to weigh myself this morning.
Yesterday’s Nutrition
3840 calories, 343g carbs, 125g fat, 227g protein.
##5AM Training
Pull-ups
2 x 10, 8-3-2 (double rest/pause)
Underhand Bent-over Row
3 x 10 @ 135 1 second hold at top
superset with
Reverse Fly
3 x 10 @ black band
Upright Row
3 x 10 @ 65
Ever have a workout where you felt like you didn’t accomplished anything? That was me today. But the goal is to balance out my pressing so I guess it served its purpose.
I’m still doing minimal lifting with Training Maximally on pressing movements. It sucks not squatting or pulling.
1 Like