Well long 4 day weekend, throw in an allDay field trip. Last week of scool. Missed my wed. Session. Finished strong today. Next week levels back out . 3x a week.
FRIDAY 5-31-19
1 min rests unless noted.
Stretch/warmup
TRIANGLE PUSHUPS - tng
X20
X12
X12
PAUSED PUSHUP
x12
x12
EXPLOSIVE JUMPS -10 breathes rest
10 sets of 3
SSB BAR PAUSED SQUAT - 55pds
x12
x12
STRAIGHT BAR CURL - paused
32.5x12
52.5x12
72.5x12
REVERSE - tng
32.5x12
32.5x12
CONDITIONING
downupwithajump
X5
X5
X5
Jumpingjacks
X35
X35
I did a single pullup from a hang after every setā¦soā¦
15 sets of 1
Easing back into them , as my right elbow still isnt rightā¦but is tolerating some pullups n curlsā¦ which were unbearable weeks agoā¦
TUESDAY 6-4-19
1 min timed rest unless noted
Stretch warmup
DEFICIT PUSHUPS - 3 mats . Paused
X20
X16
X12. Improve over last weeks 18/12/12
Remove deficit
X10
X10
PULLUPS - deadhang
6 sets of 2. Elbow tender but tolerating
EXPLOSIVE JUMPS - 10 breathes
5 sets of 3
GOBLET SQUATS 35 db. Paused
X12
X12
X12
2 db =70. Tng
X6
X6
CURLS - tng
32.5x20
32.5x20
52.5x24
Reverse curl
52.5x6
52.5x6. Tender but tolerating
CONDITIONING
downups w. Jump
X5
X5
X8
Jumping jacks
X50
X50
Good day really ,upped volume n still competed.
Friday 6-7-19
1 min rests unless noted
Stretch / warmup
TRIANGLE PUSHUP - tng
x20
x16
X12
PUSHUP - paused
x12
x12
PULLUP - from a hang
6 sets of 2 - still pretty tender but tolerating
EXPLOSIVE JUMPS 10 sec timed rest
10 sets of 3
SSB BAR- 55 pds paused squat
X12
X12
CURL BAR - paused
32.5x12
52.5x8
72.5x6
82.5x6
92.5x6
REVERSE CURL - tng
32.5x12
32.5x12. Still pretty tender. Reg. Doesnt bother at all.
CONDITIONING
Downups with a jump
X5
X8
X8
Jumpingjacks
X50
X50
Good day
Wednesday 6-12-19
Stretch/ warmup
1 min timed rest unless noted
DEFICIT PUSHUP- 3 mats . Paused
X24. 20 last week, 18 the week before
X12
X10
Remove deficit
X10
X10
PULLUP FROM HANG
X1
X2
X3
X3
X3
Last weeks sets of 2, week before singles. Elbow,Tender but toleratingā¦
EXPLOSIVE JUMPS - 10 breathes
5 sets of 3
GOBLET SQUATS- upgrade from 35 pd db to 55pd ssb bar, frt sqt. Paused
X12
X12
X12
CURLS - tng
32.5x20
32.5x20
52.5x21
REVERSE CURLS - paused
32.5x12
32.5x12. Tender but tolerating.
CONDITIONING
downups with a jump
X8
X8
X8 5s were incredibly hard when i started. Lolā¦ yikes
JUMPING JACKS
X50
X50 easier than 25s i started with.
Still need to lose more weight, but my general conditioning is improving, regardless.
FRIDAY 6-14-19
stretch/warmup
1 min. Timed rests unless noted
TRIANGLE PUSHUPS- tng
X24
X14
X8
PAUSED PUSHUP
x12
X12
PULLUP - hang
X1
X2
X3
X3
X3
EXPLOSIVE JUMPS - 10 breathes
10 sets of 3
SSB PAUSE SQUAT - explosive -55PDS
X12
X12
CURL -paused
32.5x12
52.5x12
72.5x6
92.5x3
102.5x3
REVERSE CURL
32.5x12
32.5x12
CONDITIONING
downups with a jump
X8
X8
X8
JUMPINGJACKS
x50
X75
Wednesday 6-19-19
Elbow started feelin better this weekend. Took a cple extra days offā¦ to keep it goin. Called off pullups n reverse curls as they directly irritate itā¦
Stretch/ warmup
1 min timed rests unless noted
DEFICIT PUSHUPS - paused. 3 mats
X26 2 more than last week
X13
X8
Pull deficit
X10
X10
EXPLOSIVE JUMPS
5 sets of 3
SSB PAUSED SQUAT - 55 pds
X12
X12
EXPLOSIVE JUMPS -10 breathes
3 sets of 3
CURLS -tng. Added 2.5 to inners so its 17.5 pd bar now.
37.5x20
37.5x20
57.5x20 barely
37.5x20
37.5x20
JUMPING JACKS
x75
X75
Friday 6-21-19
Stretch warmup
1 min timed rests unless noted
TRIANGLE PUSHUP-TNG
x24
X12
X8
REGULAR PAUSED
x12
X10
EXPLOSIVE JUMPS- 10 breathes
10 sets of 3
SSB PAUSED SQUAT - 55pd explosive
X12
X12
PAUSED CURL
37.5x12
57.5x10
77.5x8
87.5x5
97.5x3
107.5x1 p.r on this bar. 1st heavy single
77.5x8 long pause. Strict
JUMPINGJACKS
X75
X75
Did this all out on my cement patio by the pool in the blazing sun.
Elbows recovery is continuingā¦ .yay
Wednesday 6-25-19
1 min timed rests unless noted
Stretch/ warmup
DEFICIT PUSHUPS- 3 mats. Paused
x26
X13
X8
Remove deficit
X12
X10
EXPLOSIVE JUMPS
5 sets of 3
SSB PAUSED SQUAT - 55 pds. explosive
X12
X12
Explosive JUMPS- fatigued
5 sets of 3
CURLS- tng . Explosive
37.5x20
37.5x20
57.5x20
37.5x20
37.5x20
CONDITIONING
jumpingjacks
X75
X100
Elbow getting better n better. Dont want to provoke it. Keeping it minimalist.
Been a bit, got a session in 2 fridays ago but didnt log it. Been on vacation ever since. Gonna ease back inā¦
Stretch, warmup
1 minute rests unless noted
PUSHUP
X24 PAUSED
X12 TNG
X8 TRIANGLE PAUSED
Explosive jumps
3x3 warmup
5 sets of 3 10 breathes
BW SQUAT -paused
X20
Jumpingjacks
X50
CURLS
37.5x24 paused
37.5x24 tng
Wednesday 7-10-19
1 min rest unless noted
Stretch/warmup
PUSHUP
X30 paused. P.r for paused
X15 tng
X8 triangle
EXOSIVE JUMPS
5 sets of 3
B W SQUAT -paused
X24
X24
EXPLOSIVE JUMPS- fatigued
10 breathes
3 sets of 3
JUMPING JACKS
x55
CURLS- paused
37.5x24
37.5x24
Fairly easy, just work up a sweatt. Add volume next week.
Monday 7-15-19
My 13 year wedding anniversary !!
Stretch warmup
1 min rest unless noted
Outside on my cement patio. Full sun n blazin 92 degrees.
PUSHUP-paused
X30
X12
X8
X8 TRIANGLE
EXPLOSIVE JUMPS
5 sets of 3
PAUSED B.W SQUAT
x24 blown after this.dripping sweatt
EXPLOSIVE JUMPS - fatigued
10 breathes
5 sets of 3
CURLS
37.5x20 paused
57.5x20 paused
37.5x20 tng
Thursday 7-18-19
1 min timed rests unless noted
Stretch/warmup
PUSHUPS
TRIANGLE - controlled tng
x24
X12
X8
Paused reg pushup
X12
X12
EXPLOSIVE JUMPS - 10 breathes
8 sets of 3
B.W PAUSED SQUAT - 5 ct pause
10 breathes
5x5
JUMPING JACKS
x100
CURLS -paused
37.5x12
57.5x10
77.5x8
87.5x5
Tng
37.5x30
Monday july 22 19
1 min rests unless noted
Stretch/warmup
PUSHUP -paused
x30
X12
X8
TRIANGLE
x10
X8
EXOSIVE JUMPS-
5 sets of 3
PAUSED SQUAT - 5 sec pause. 10 breathes
5x5
JUMPINGJACKS
X75
CURLS - tng
37.5x20
57.5x20
77.5x8
37.5x30
Thursday 7-25-19
Stretch/warmup
1 timed rests unless noted
PUSHUP
TRIANGLE - controlled tng
X24
X12
X8
Paused pushup
X12
X12
EXPLOSIVE JUMPS -10 breathes
8 sets of 3
PAUSED SQUAT
x24
JUMPINGJACKS
x75
EXPLOSIVE JUMPS- 10 breathes
fatigued
3 sets of 3
CURL -paused
37.5x12
57.5x12
77.5x8
2 mins- then restpause topset
87.5x12 6/3/3 15 breathes
Monday july 29 2019
Stretch warmup
1 min timed rest unless noted
PUSHUP - paused
X30
X15
X8
TRIANGLE - controlled tng
X12
X8
EXPLOSIVE JUMPS
5 sets of 3
PAUSED SQUAT - 5 ct pause. 10 breathes
5x5
JUMPINGJACKS
x75
CURLS - TNG
37.5x20
57.5x20
67.5x12
37.5x30
Wednesday 7-31-19
1 min timed rests unless noted
Stretch/ warmup
TRIANGLE PUSHUP
x24
X12
X8
PAUSED PUSHUP
x12
X12
EXPLOSIVE JUMPS -10 breathes
8 sets of 3
PAUSED SQUAT
x24
JUMPINGJACKS
X85 Worked up a #2.
CURLS - Full pause
37.5x12
57.5x8
77.5x6
Restpause
87.5x18. 10/5/3. 10 breathes
37.5 x30. Tng
Been a minute. Had a very sore heel after playing basketball on cement court. Decided to take last 2 weeks of summer off, as kids go back to school this week n that grind begins.
Gotta nice stretch n warmup in n just some sets in to get acquainted again. A bit more wednesday for sure.
Now ill be up everyday for school, can workout right after drop off, more serious schedule, fasting n weightloss coming too.
Day 1. B.w 246
Got an introductory session in. Went well. Fast paced. Continuing to do these outside in the heat n sun. Ill start logging next week once im in full swing. I want to write something up 3-5 days a weekā¦
Friday aug 23rd.
Another introduction session in. Felt great.
Crank it up a bit next week.
Finally back at it. On vacation, a few home projects have delayed me.
WEDNESDAY 8-28-19
1 min timed rests unless noted
Good stretch n warmup
DOWNUPS WITH A JUMP-15 breathes
3 sets of 3
PAUSED PUSHUP
x24
X12
X8
DIAMOND- slow eccentric, explode up
x8
X6
EXPLOSIVE JUMPS
8 sets of 3
PAUSED DUMBELL SQUAT -2-35S (70)
15 breathes
x12
X12
X12
DUMBELL ROWS -35s (all i have)
x20
X20
EXPLOSIVE JUMPS -fatigued
3 sets of 3
Paused 6 ct spoto pushup-1/2" off grd
X6
CURLS- paused
37.5X12
37.5x16
37.5x24
2 sets- 50 JUMPINGJACKS