9-9-19
Been a minute. Got my backroom all cleaned up n organized, my mat down. Ready for for fall n winter to workout in. Wrote up up a 5 day split, upper/ lower , all b.w minus some curls n d.b rows.
Upper days will focus on paused reps n volume, lower will focus on jumping n paused squats.
Not much to log everyday , well see.
Variations
Paused pushup- def. Pause but quick as possible, chest on ground.
Spotos pause- def pause. 1/2 " off ground.
Triangle -Hands near touching. Paused on mainday. Tng as accessory
Explosive jump- full atg jump high as possible.
Powershrug- 2-35# d.b . Paused squat, dumbell at eachside,on floor explode up to a shrug
Rows- same dumb bells, bent row posittion. Full rom to near floor.
Ssb- raw ssb on back full atg paused squat.55#
My main goals for lower is to loosen up my hips. Legs n back. Get some cardio. Ect
9-15-19
Got 4 days in last week. Up the volume this week. Ive written a full 4 day U/L b.w with 5th day option. I tried to be absolutely efficient as possible, with the very little i haveā¦
Down to 2 meals a day. Cut out beers after work now that summers over. I only really drink water, coffee n 0 carb/sugar energy drinks. After i adjust to increase in volume i plan to work into fasting. Next 2 weeks for sure.
I do these immediately after getting all the kids to school. Then i work 2-10pm.
Todays upper- 1 minute rests unless noted
Stretch
Warmup
5 sets of 3 downups with a jump
PAUSED PUSHUP -full, but quick pause
26
13
7
TRIANGLE PUSHUP - tng
8
7
CURL - paused
37.5x20
57.5x12
77.5x8
REVERSE-
37.5x12
37.5x12. testing my elbowā¦so far so good. 0 hurryā¦
JUMPINGJACKS -75
Everything went up in reps vs last weeks same session. I need to match my previous peak volumes, then surpass.
Tuesday 9-17-19
1 min timed rests unless noted
Lower - posterior focus
Stretch/warmup
EXPLOSIVE JUMPS
5 sets of 3 -10 breathes
POWERSHRUG- deadlift/row stance. With my 2-35# dumbells in hand. pause each dumbell on ground, explode up into shrug with 1 ct pause at top
70x10
70x10
70x10
ROWS - same stance, bent, dumbells in each hand touching floor, explode up, full rom top n bottom
70x20
70x20
70x20
JUMPINGJACKS x75
Thursday 9-19-19
1 min timed rests unless noted
Stretch
Warmup
DOWNUPS WITH JUMP- 10 breathes
5 sets of 3
SPOTO PUSHUP- paused just off floor 1/2 inch?
21
11
7
TRIANGLE-tng
x8
X7
CURLS- tng explosive
37.5x24
57.5x16
77.5x12
REVERSE
37.5x12
37.5x12
JUMPINGJACKS
X75
Catchin up. I did get last friday in but didnt log.
Between field trip one day n 2 hours training before work another, im making the 4 day split a 2 day f.b for this week only
UPPER - 1 min. Timed rests unless noted
stretch
Warmup
5x3. Downups w. Jump
PAUSED PUSHUP
26
13
8
TRIANGLE- tng
X8
X6
CURL -paused
37.5x20
57.5x10
Restpause-15 breathes
77.5x16. 8/5/3
REVERSE CURL - tng
37.5x20
JUMPINGJACKS
x50
LOWER - 5 mins after upper
EXPLOSIVE JUMPS
8x3
POWER SHRUGS - 35 D.B each hand. Slight pause on floor
X12
X12
X12
ROWS - 35 d.b to floor
X20
X20
X20
JUMPINGJACKS
X75
Friday 9-27-19
1 minute timed rests unless noted
UPPER
Stretch
WARMUP
DOWNUP with jump
5x3 10 breathes
SPOTO PUSHUP paused 1/2" off ground
21
12
8
TRIANGLE - tng
9
7
CURLS - tng
37.5x24
57.5x12
87.5x6
57.5x20
REVERSE
37.5x24
JUMPINGJACKS
x50
LOWER
EXPLOSIVE JUMPS
12x3. 10 breathes
POWERSHRUG- 2-35 DB
x24
PAUSE SQUAT - 5 ct pause
x12
JUMPINGJACKS
x75
basically cardio circuit with b.w strength training mixxed in.
Ok back at it. After working 20 straight days and 26 of 27, i took last week of. Burnt out.
Still a good session and damn long working shifts
Thanks, just something that keeps me loosened up n feeling good.
Ok. Big changes. I finally got 3rd shift. I work all night , come home, water/vitamins/fish oil, stretch n workout, eat 2 bananas n an apple, shower, take kids to school sleep 9-3. Eat dinner between 530-630, fast untill i eat the bananas as previously described againā¦
I weighed 252 to start weekā¦ ended at 244
Damn. I work straight nights and i have been gaining my weight backā¦do you have carbs during work?
Well i had helluva toothe ache thurs n fri. It finally abscessed n exploded. Im better now. Missed those 2 workouts. Shear pain.
Weighed in at 242 today.
I dont eat at all while at work, but my big meal (dinner) i do eat before i go. After work i stretch, workout, shower. Then just vitamins , fish oil n 2 bananas before bed. Repeat the procces.
No carbs between, water, black cofee or a s.f/0 carb energy drink is all i allow.
Wednesday 5 a.m 11-6-19(after Tues night 3rds)
Ill log both days
MONDAY
Upper 1.
1 min rests/unless noted
Stretch
Warmup
DOWNUPS WITH A JUMP
5 sets of 3
PAUSED PUSHUP
x26
X13
X9. (Goal 30/15/8)
TRIANGLE PUSHUP
X7
X7 (8,8)
CURL - paused
37.5x24
57.5x12
77.5x6
97.5x3 (107.5 x3)
REVERSE CURL
57.5X12 (do these regularly, 0 elbow pain)
JUMPINGJACKS
X75 (100, every time)
TUESDAY
Lower 1
1 min rest/unless noted
Stretch
Warmup
EXPLOSIVE JUMPS
5 sets of 3
POWERSHRUG- paused top n bottom . 2-35 dbs
x20
X16
X16 (20 plus each set)
ROWS - 2-35 db to the grd
X20
X16 (20 plus,each)
JUMPINGJACKS
X75
(Weight 225)
(Put some near goals in parentheses)
While my eating schedule of 2 meals: (large meal around 7 p.m before work) & (vitamins n smaller meal of apples/bananas after my workout 7 a.m) is a good start. Its basically two 12 hours fasts, but no 16 + hour fasts. After this week i may switch it up, as 16+ hour fasts is really required and ive felt the difference before.
Edit: and quite honestly some other reasons
-
I quit drinking any coffee half way through my shift so that i get something off my 0carb/0 sugar energy drink right before i workout.
-
Since waking up, any stiffness/ soreness from the previous session is still there since i havent slept again, yett.
-
By working out after work, 5am?,its low energy and i endup staying up later than necessary. If i get right to bed, no food, just water, ill extend my fast to 16+ hours n also have a whole nother sleep before waking up n immediately working out , 2pm?,now rested.
one more week the same then ill flip the schedule.
Monday
Upper1
1 min rests unless noted
Stretch
Warmup
Downups w. A jump
5 sets 3
PAUSED PUSHUP
26
12
8
TRIANGLE
6
6
CURL - paused
37.5x24
57.5x12
77.5x8
87.5x3
REVERSE CURL
57.5x12
JUMPINGJACKS
x100
TUESDAY
lower1
Stretch
Warmup
EXPLOSIVE JUMPS
5 sets of 3
POWERSHRUG - 2-35 db . Pause top n bottom
X21
X20
X20
BENT ROWS- 2-35 db
X21
X16. Blown. Trying for 5 sets of 20. Im close.
JUMPINGJACKS
X100
Thursday 11-14-19 after 3rds
Wednesday
upper 2
Stretch/warmup
DOWNUPS W JUMP
5 sets of 3
SPOTO PUSHUP- pause 1/2" off floor
20
10
6
TRIANGLE
x8
X6
REVERSE CURL- paused
37.5x20
57.5x10
77.5x6
87.5x3
CURL
57.5x12
JUMPINGJACKS
X100
Lower2
stretch/ warmup
EXPLOSIVE JUMPS
10 sets of 3
POWERSHRUG -dbs
X30
ROWS- dbs
x25
EXPLOSIVE JUMPS- fatigued
X3
X3
X3
JUMPINGJACKS
X100
November 15 th -week of
Late start. Life things. Not flippin the schedule now. Still after 3rdsā¦
Upper 1.
1 min. Timed rests unless noted
Warmup
Downups w. A jump
5 sets of 3
PAUSED PUSHUP
X28
X14
X8
TRIANGLE
X6
X6
PAUSED CURL
37.5x24
57.5x12
77.5x8
87.5x6 niceā¦
REVERSE CURL
57.5x20
JUMPINGJACKS
X100
Lower 1
EXPLOSIVE JUMPS
5 sets of 3
POWERSHRUG DB
x21
X21
X21
DB ROWS
X21
X21. YESā¦ was smoked at 16 last week. 5 x20 was my 1st goal here. Got it.
JUMPINGJACKS
X100
Upper 2
Warmup
Downups w. Jump
5 sets of 3
PAUSED SPOTO PUSHUP -1/2 " off floor
X21
X11
X7
TRIANGLE
x8
X6
REVERSE CURL paused
37.5x20
57.5x10
77.5x8
87.5x5. Only 1 less than reg curlā¦
JUMPINGJACKS
X100
Dec 11th
UPPER 1
stretch/warmup
1 min rests unless noted
DOWNUPS W. JUMP
5 sets of 3
PAUSED PUSHUP
x24
X13
X8
TRIANGLE
x8
X6
PAUSED CURL
37.5x20
57.5x10
77.5x5
87.5x3 deload
Reverse CURL
57.5x12
100 JUMPINGJACKS
LOWER 1
stretch/warmup
EXPLOSIVE JUMPS
12 sets of 3
100 JUMPINGJACKS
Nothin too crazy