Today was great. I sweat my ass off. Im kinda tired so Im makin this short.
Back
A1) Lat pull downs
3x20 125lbs
A2) Haney shrugs
3x20 135lbs
B1) Machine pull downs
3x18 125lbs
B2) Bent over db rows
3x18 55lbs
Arms
A1) Preacher curls
3x20 60lbs
A2) Rope pulldowns
3x20 130lbs
B1) Incline curls
3x16 30lbs
B2) Close grip bench
3x18 135lbs
C) Db curls
run the rack 75lbs-15lbs
D) Db tri ext
run rack 100-10
Abs for babehounds 8circuits
I had to do HIIT at the gym today I had a appointment at 5 and by the time I got off it was gonna be dark. The trail I planned on running on has lots of cougar toward the end of it, along with snakes and its hard to run with a cougar on you lol.
HIIT
3min jog 2min fast run = 5min for 25sets = 30mins
Its alot alot easy on the treadmill but I was still sweating my ass off.
Damn yesterday I was a busy bastard. Went and helped my dad pick up his tracter tires. Fuck those things where huge. The things had to weigh close to 200lbs plus. Thats with air and steel ring. Then it was well since Ive got you out here do you mind coming with to get hay. So I was tossing down 75lb bales of hay into his truck. Then I had a massage to do at 5:30 and after that it was off to the gym to whore myself doing chair massage. Then after all that I lifted at like 8:30. Thats the latest Ive ever lifted and I remeber why now. It was harder then hell to fall asleep. On a side note Im gonna learn how to ball room dance with the new gym manager. She mentioned last nite that she needs a partner to learn ball room dancing because shes tired of dancing with her self lol. So yeah I totally might have a few ins. Ok so now on to the lifting.
Chest
A) Db bench press
4x20 60lbs
B1) High pulley cable cross overs
4x16 50lbs
B2) Pec deck
4x16 105lbs
C) Blitz press
4x18 40lbs
Shoulders
A1) Lat raise
4x18 25lbs
A2) Crucifix holds
4x12sec holds 20lbs
B1) Milt press
4x18 95lbs
B2) Shrugs
4x18 275lbs
Legs
A1) Back squats
3x16 255lbs
A2) Lunges
3x16 70lbs
B1) Leg press
3x18 315
B2) Leg curls
3x18 120lbs
Fucking a I love doing gpp work. Afterwards lying in the middle of my living room floor I could just feel every muscle in my body had been worked damn good. Next week Im goning to really push it with the sledge hammer work. Im going to up it again to 3mins but keep the rounds were there at this week. Heres what I did for today.
GPP
Sledge hammer 2min rnds 7rnds 14mins
Sandbag carry 60yard carrys x 7trips = 420yrds
Punching bag 1min hitting 1min rest 5 rnds
Today was great. I really hammered the shit out of my abs. If Im actually able to sit up in bed tommorrow morning Ill be amazed. I did hit arms today even though my arms and chestare sore from yesterdays GPP work but its feels awesome. Well Im pooped so heres todays lifts
Back
A1) Weighted pull ups
4x11 25lbs
A2) Straight arm push downs
4x18 80lbs
B1) Bentover rows
4x16 205lbs
B2) Bentover cable rows
4x18 120lbs
Arms
A1) Hammer curls
4x18 35lbs
A2) Flat bench skull crushers
4x18 90lbs
B1) BB curls
4x16 60lbs
B2) Rope ext
4x18 150lbs
C1) Zottman curls
4x16 20lbs
C2) Decline close grip
4x18 135lbs
Abs for babehounds 10 circuits.
So my abs didnt ache all that bad but christ my obliques are sore as hell. I just found out today they are starting a crossfit for kids. Yep for kids Im not to sure on the age range or what type of training they would be doing but for christs sakes I think thats wrong.
Chest
A1) Incline bench
4x20 145lbs
A2)Incline flies
4x20 35lbs
B) Decline bench
4x18 155lbs
C) Bench press
1-10reps 315lbs - 135lbs
Shoulders
A1) Front raises
4x20 25lbs
A2) Db shoulder press
4x18 25lbs
B) Cable lat raises
4mini rounds 16reps 20lbs
Legs
A1) Sumo deads
4x16 135lbs
A2) Step ups
4x18 25lbs in hands
B1) Leg Curls
4x20 105lbs
B2) Standing calf raises
4x20 195lbs
Today was awesome. Ive been kinda down for the past week. Just kinda thinking that what Im doin isnt working. Well A client I havent seen in about 2 months came in today and they told me Im looking really good, my waist looks smaller and my upper body looks chiseled. I was way happy. Then I went out to dinner with my parents and all the hot waitress where eyeballin me.
At first I thought it was just my imagantion but my parents pointed it out too. I did kinda cheat today I had 2 beers with my salad lol. I did do 45mins on the stair stepper today so it makes up for it.
Back
A1) Lat pull downs
4x22 120lbs
A2) Haney shrugs
4x20 135lbs
B1) Machine pull downs
4x18 125lbs
B2) Bent over db rows
4x16 55lbs
Arms
A1) Preacher curls
4x20 60lbs
A2) Rope pull downs
4x20 130lbs
B1) Incline curls
4x16 30lbs
B2) Close grip bench
4x18 135lbs
C) Db curls
run rack 80lbs-10lbs
D) Tri ext
run rack 100lbs-10lbs
Abs for babehounds 10circuits
45min stair stepper
Damn its getting cold outside in the evening. It was hard as hell to run tonight. The coolness in the air really felt like it was burning my lungs. I think Ill start running in the morning before I go to work.
HIIT
3:30min jog 1:30 run 5min 8times 40mins total
Ok so I I skipped a day in the log but Tuesday I did lift I did the normal Tuesday stuff chest, shoulders and legs. I uped the weight by 5-10lbs on all lifts. Which in turn has made my ass hurt from squats and lunges.
Here is what I did yesterday for GPP
Sledge hammer
3min swings 1min rest 6sets 18mins total swinging
Sandbag carries
9 passes of 60yards 540yrds
Punching bag
1:30min hitting 1min rest 6 rnds 7:20mins total
Towards the last 2 rounds of swinging my obliques felt like they were on fire. Sandbag carries are getting easy so I need to add some more sand. Punching is good but I need new practice gloves theres like no padding in them anymore its almost like hitting the canvas bag with bare hands.
Ive been challenged by the crossfit bastards and of course I accepted the challenge. It will consist of running across the parking lot with a 50lb sandbag and power cleans. So for the sandbags Im going to up my sandbag weight to 100lbs and for cleans Im not to sure on how to train to up my max on cleans so any ideas would be great. I did finally see the head trainer for crossfit and wonder how people take him seriously.
He has a huge beer gut and I over heard him talking about his awesome diet of fast food. He also likes to run his mouth to guys who are in way better shape then him and his trainees. It just cracks me up.
Back
A1) weighted pull ups
3x12 30lbs
A2) Straight arm reverse grip pushdowns
3x18 100lbs
B1) Bentover rows
3x16 215lbs
B2) Cable bent over rows
3x16 140lbs
Arms
A1) Hammer curls
3x18 40lbs
A2) Lying tri ext towards chest
3x18 30lbs
B1) BB curls
3x18 60lbs
B2) Rope ext
3x18 160lbs
C1) Zottman curls
3x16 25lbs
C2) Decline close grip
3x16 155lbs
abs for babe hounds 8 circuits add more weight and added decline sit ups with a 25lb weight.
Today was great. Got my power clean routine from Thibs so Ill start on that monday. It was kinda funny today there was noone in the gym big enuff to spot me on bench for 1-10s so I placed my life in the hands of the new manager lady (who is single). I was benching well over twice her weight. Im glad I really didnt need her to grab the bar but its better safe then squished.
Chest
A1) Incline bench
3x18 165lbs
A2) Incline flies
3x18 40lbs
B) Decline press
3x16 165lbs
C) Bench press
1-10 315-135lbs
Shoulders
A1) Front raises
3x18 30lbs
A2) Db shoulder press
3x18 25lbs
B) Cable flies
4mini sets 25lbs
Legs
A1) Sumo deads
3x16 145lbs
A2) Step ups
3x18 30lbs
B1) Leg curls
3x20 115lbs
B2) Calf raises
3x20 205lbs
what the hell is 3x18 ~ worry more about your nutrition.
[quote]kinein wrote:
what the hell is 3x18 ~ worry more about your nutrition. [/quote]
That would be 3 sets of 18 reps. And as for my nutrition its just fine. So far on this program Ive done damn good.
Today was ok. I hate lifting early in the morning or mornings period. It was still ok. Tommorrow or in the next couple days Ill post some progress pics. Its about time I know.
Back
A1)Lat pulldowns
3x20 135lbs
A2) Haney shrugs
3x20 145lbs
B1) Machine pull downs
3x16 150lbs
B2) Bent over db rows
3x18 60lbs
Arms
A1) Preacher curls
3x20 70lbs
A2) Rope pulldowns
3x18 150lbs
B1) Incline curls
3x16 40lbs
B2) Close grip bench
3x18 145lbs
C)Db curls
run rack 80-10lbs
D) Tri db ext
run rack 100-20
Abs for babe hounds 10circuts
Today was great. Instead of doin HIIT I started on the power cleans routine Thibs gave me. I did screw up alittle, I kept adding 5lbs after every set. I was suppose to add 5 pounds on the 3rd and 8th set. Opps. First day is for technique. Well after set 8 my technique was so so so I dropped the weight to work on the explosion and speed. Sets and weight as follows.
Power cleans
warm up 135lbs
Set 1 5reps 165lbs
Set 2 5reps 175lbs
Set 3 1rep 185lbs
Set 4 1rep 190lbs
Set 5 1rep 195lbs
Set 6 1rep 200lbs
Set 7 1rep 205lbs
Set 8 1rep 205lbs
Set 9 1rep 185lbs
Set 10 1rep 185lbs
Set 11 1rep 185lbs
Set 12 1rep 185lbs
Like I said I duffed up and added alittle more then I should have. Wedsday Ill do GPP in the morning and heavy power cleans that nite. I have to work late anyway so Ill be working out at like 8ishpm and doing GPP at like 8am.
Today was awesome. Im goinng to write up my next months new exercise this week and Ill start those next week. Ill also be postig those pics and new mesurements also. Only complante I have today is once agian the crossfit bastards moved the fence over.
And Ive been watching on how this guy is training them for power cleans and hang cleans and its horriable I feel bad about this challange because Im goin to drive them into the dirt. He isnt teaching them the proper lean back or close to the body. he has them straight legged and has them come out with the bar in front of them atleast for the hang cleans.
One thing also that pisses me off is he thinks his form of training is the best and there should be nothing but crossfit and if you dont think so then your scared or out of shape. LOL he really has a place to talk with his keg abs and awesome diet of Mcdonalds or in and out burger. He actually told one of my lifting buddys that the reason the treadmill fucked up on him was he was out of shape. Now my friend is in really good shape, atleast 10times in better shape then this guy.
It just annoys me when people think they know it all and one form of training is better then another. Ive lifted weights for 11yrs now and I still learn new shit everyday I step in the gym or get on here. One thing I do know is one type of training isnt better then another. It all depends on your goals.
Anyway thats my rant for the day heres lifts and weights for the day.
Chest
A) Db press
4x18 65lbs
B1) High pully cable crossovers
4x16 60lbs
B2) Pec deck
4x18 115lbs
C) Blitz press
4x16 45lbs
Shoulders
A1) Lat raise
4x18 30lbs
A2) Crucifix hold
4x20sec 25lbs
B1) Milt press
4x18 110lbs
B2) Shrugs
4x16 285lbs
Legs
A1)Back squats
4x16 235lbs
A2) Lunges
4x18 80lbs
B1) Leg press
4x20 335lbs
B2) Leg curls
4x18 135lbs
Yesterday I did a split day. In the morning I did GPP and last nite I did power cleans. It is getting fucking cold in the mornings. I had on gym shorts, black sweat pants, black under armour shirt, and black hoodie. It worked perfect because the sun started coming up and hitting were I was swinging my sledge hammer.
I actually broke a sweat in 32 degree weather. Then last nite I did chair massage for a couple hours at the gym then did power cleans. My form was doing good till the 7th and 8th set then it sucked. I keep goin to wide with my legs and was unable to stand up. So Ill stay at the weight I started with this week next week till form is good.
GPP
Sledge hammer 4min swings 5sets 20mins of swinging
Sandbag carrys 100lb bag 60yards 3trips 180yards total
That 100lb sandbag is heavy alot heavier then I thought. I might have to let out some sand.
Power cleans
Set 1 5reps 190lbs
Set 2 3reps 195lbs
Set 3 1reps 200lbs
Set 4 5reps 195lbs
Set 5 3reps 200lbs
Set 6 1reps 205lbs
Set 7 5reps 200lbs
Set 8 3reps 205lbs
Set 9 1reps 210lbs
abs for babehounds lost track of sets but did 35mins total.
I got in a little late last nite so I didnt write what I did yesterday. Nore did I take those pics or mesurements. Ill do that later. Yesterdays lifts where great. My arms felt really really pumped and my abs felt like they were on fire. Heres what I did.
Back
A1) Weighted pullups
4x12 30lbs
A2) Reverse grip pushdowns
4x18 90lbs
B1) Bent over rows
4x16 225lbs
B2) Cable bent over rows
4x20 140lbs
Arms
A1) Hammer curls
4x18 40lbs
A2) Lying ext to chest
4x16 30lbs
B1) BB curls
4x20 60lbs
B2) Rope ext
4x20 160lbs
C1) Zottman curls
4x18 25lbs
C2) Decline close grip
4x18 155lbs
Abs for babehounds 8sets
Today was great. Chest felt pumped so did shoulders. Almost talked myself out of power cleans and Im glad I stayed and did them anyway. I still cant belive my form is good after not doing power cleans for about 5 or so years. I also couldnt belive a hot girl actually came up and talked to me. I was like holy shit. She asked me how her form was when she was doin tricep kickbacks lol. As if I was paying attention to her form. Still overall it was a good day.
Chest
A1) Incline press
4x18 155lbs
A2) Incline flies
4x20 30lbs
B) Decline press
4x18 165lbs
C) Bench press
1-10 320lbs start
Shoulders
A1) Front raises
4x20 30lbs
A2) Shoulder db press
4x20 25lbs
Power cleans Contrast day
Set1 3reps 190lbs
Set2 1rep 200lbs
Set3 3reps 190lbs
Set4 1rep 200lbs
Set5 3reps 195lbs
Set6 1rep 205lbs
Set7 5reps 180lbs
Idid end up cutting legs today but Im also writing up my new routine up so Ill be doing something diffrent. One of which is doing cleans on back days.
Alright so today was the last day of 2 months of leaning out. One more month to go so far it seems to have been working. Ill start with the comparitive pics.
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