i’m overdue for a pic, so here are more shaky shots. I’m always still moving when the pic takes, but it still shows some progress.
Training 07 September 2013
- Elliptical 45 minutes moderate intensity. Got a great sweat going.
2a. Sit ups off of GHD 3 x 10 @ BW.
2b. Reverse Hypers off of GHD 3 x 10 @ BW
2c. Hammer Curls 3 x 8 @ 60#
2d. Overhead Barbell Tricep Extensions 3 x 10 @ 75
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250 Reps of Calf Press at 250#
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Manual Stretching
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Contrast Shower 30 seconds hot: 30 seconds cold x 10 minutes. This felt great! i need to do this more frequently.
i will eat up and rest over the weekend, as a new cycle starts Monday!
Training 09 September 2013
Transition Week
1a. Bench Press 45, 95, 135, 185 x 5; 5 x 3 @ 205; 230 x 2
1b. Back Squat 45, 95, 135, 185, 225 x 5; 5 x 3 @ 245; 275 x 2
2a. DB Rows 5 x 80, 90, 100, 115, 130 and 130.
2b. DB Skullies 30 x 5; 5 x 5 @ 35
3a. Flexed Arm Hang Knees to Chest get to 25 reps
3b. Flexed Arm Hang Toes to Bar get to 25 reps.
Still trying to get over a sinus infection. Feeling pretty weak, but i’ll keep pushing to work as hard as i can for now.
Training 10 September 2013
Easy night tonight, which is fine by me.
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Deadlift 135, 185, 225, 275, 315 x 3. Then 5 x 3 @ 370. Cake.
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Abs. 50 reps each side for oblique crunch. Then 50 reps (slow and contracting) crunch with legs at 90 degrees to trunk. Then 25 reps of Reverse Hypers on GHM. Then 25 supermans off of flat bench.
Home to a light supper of chicken. Now it’s time for bed!
Training 12 September 2013
1a. Bench Press 4 x 5 @ 45, 95, 135, 185; 5 x 3 @ 205, 212.5, 215, 217.5 and 225
1b. Back Squat 4 x 5 @ 45, 95, 135, 185; 4 x 3 @ 225, 255, 265 and 275
2a. Chin Ups 6 x 5 @ BW
2b. Dips 6 x 5 @ BW
- Standing Ab Pulls 4 x 25 @ 150
Training 14 September 2013
- Speed Deadlifts 5 x 95, 135, 185, 225; then 12 x 3 @ 255. Done explosively, driving hips through, minimizing hyper extension at lockout. Only 45 seconds rest between top 12 sets.
2a. Cable Pullthroughs 5 x 15 @ 70.
2b. Seated Calf Raise 3 x 10 @ 135. 2 second pause at bottom, exploding up and hold for 2 count.
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Manual Neck 15 reps in all 4 directions.
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Manual Stretching and Adjustments.
Training 16 September 2013
1a. Bench Press 45, 95, 135 x 5; then 185, 210, 220 x 3 then 3 x 3 @ 225.
1b. Back Squat 45, 95, 135, 185 x 5; then 225, 265, 275 x3 and then 2 x 3 @ 285.
2a. 1 Arm DB Row 5 x 120, 125, 130, 135, 140 and 140.
2b. DB Skullies 5 x 35, 40, 45, 45, 45 and 45.
3a. Flexed Arm Hang Knees to Chest BW x 15, 11, 14 and 10.
3b. Lying Leg Straight Raise BW x 10, 10 and 5.
Found out over the weekend that i have a mycoplasma infection and have had it for a while. That explains why i have been so tapped out mentally and physically! Anyway, got on the appropriate antibiotics and am feeling much better! I have been feeling so weak, run down and just unmotivated to train. Glad to have found out why and can get it corrected.
Training 17 September 2013
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Deadlift 45, 135,185, 225 x 5. Then 275, 315 x 3. Finally did 5 x 3 @ 370. Each rep done explosively.
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Weighted Abs. Various movements to get to 250 reps. All were weighted.
Training 19 September 2013
1a. Bench Press 45, 95, 135, 185 x 5; then 205, 230, 232.5 and 235 x 3.
1b. Back Squat 45, 95, 155, 185 x 5; then 225, 285, 290 and 295 x 3.
2a. Standing 1arm Ab Crunches 2 reps straight down alternated with 2 reps across body for 20 total reps per side per set. 3 x 20 @ 100.
2b. Reverse plank across two benches with leg whip. 4 sets of 5 reps/side with two second hold in bottom position.
3a. Chin ups 6 x 5 @ BW.
3b. Dips 6 x 5 @ BW.
Training 21 September 2013
- Speed Deadlift 135, 185, 225 x 5 then 10 x 3 @ 265 AFAP with only 45 seconds between sets.
2a. Cable Pull Throughs 70, 80, 90, 100, 100 x 15 each set.
2b. Seated Calf raise 5 x 10 @ 135.
2c. Hammer curls 4 x 10 @ 60
- Unweighted Abs 250 reps. Did reverse hypers, stir the pots, side crunches, feet elevated crunches, straight leg raises to achieve the 250 reps.
Total workout time was 28 minutes. Moved quickly and was drenched by sessions end.
Training 23 September 2013
1a. Bench Press 45, 95, 135, 185 x 5; then 205, 225, 230 x 3
1b. Back Squat 45, 95, 135, 185 x 5; then 225, 285, 290 x 3 and 295 x 2
2a. DB Skullies 3 x 5 @ 45
2b. DB Rows 3 x 5 @ 145
That was all for today. I’m really drained today; not sure why as it has been a normal day of MAG-10, Finibar, Plazma and a small serving of steak this morning. Maybe a great nights sleep will help remedy that!
So I’ve been in Chicago working all week. I took a break from my regular MAG-10, FINiBAR, Plazma, etc protocol. I did continue to take indigo, though. I ate a high protein breakfast and dinner all week, with a lite lunch and mixed nuts twice a day. The hotel gym was pathetic, but I made do.
Training 30 September 2013
1a. Seated DB Zottman Curls 5 x 6-8 @ 40#
1b. Lying DB Skullies 5 x 6-8 @ 40#
2a. Incline DB Curls 3 x 8-10 @ 35#
2b. Incline DB Tricep Extensions 3 x 8-10 @ 35#
3a. Hanging DB Curls off of Incline Bench 2 x 15 @ 25
3b. Lying Powerlifter Tricep Extensions 2 x 15 @ 25
35 minutes of elliptical. Then I swam laps for about 15 minutes and then did high knee sprints in the pool.
Training 01 October
1a. DB Split Squats 4 x 10 @ 50# each leg
1b. DB Back Extension 4 x 10 @ 3#
2a. DB Front Squats 4 x 10 @ 50 #
2b. Single Leg DB RDL 4 x 8 @ 40#
2c. Single Leg Calf Raise 4x12@ 50#
3a. Swiss Ball Jacknives 3 x 10@ BW
3b. DB Hammer Curls 3 x 10 @ 35
Swimming laps again and more high knees in pool.
Training 02 October 2013
1a. DB Rows 4 x 20-25 @ 50#
1b. DB Bent Over Lateral Raises 4x 10 @ 25
2a. DB Incline Flies 4x 12 @ 35
2b. DB Incline Bench Press 4 x 10 @ 50
3a. DB Curl to Press 3x 8-10 @ 40
3b. DB Lateral Raise 3x 8@ 25
4a. DB Shrugs 4 x 12 @ 50
4b. Weighted Abs 100 reps @ 50
No training Thursday or Friday, but I did eat well and finally got back to Bama late Friday night. I start a new phase Monday, so I’m excited to get going.
Training 07 October 2013
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Bench Press 5 x 5 @ 205
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Dead lift 5 x 5 @ 330
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Squat 5 x 3 @ 260
4a. Banded Good Mornings 4 x 15 @ Green Band
4b. Reverse Walking Lunges 3 x 10 Each Leg @ BW
4c. Push Ups on Med Ball 4 x 15 @ BW.
Glad to be home and back in my usual gym. Although I learned tonight that it will be closing. Very bummed, as I love this gym. But it is what it is. Time to go make new friends I guess.
Training 08 October 2013
Back, Abs and Bis
1a. Chest Supported Horizontal Rows 2 x 10 @ 225 narrow grip and immediately to
1b. Seated Reverse Grip Cable Row 2 x 12 @ 120
2a. Chest Supported Vertical Rows 2 x 15 @ 125 45degree grip and immediately to
2b. Seated Cable Rows 2 x 12 @ 110
3a. Chest Supported Horizontal Rows 2 x 8 @ 225 wide grip and immediately to
3b. Seated Reverse Grip Cable Rows 2 x 12 @ 100
4a. Chest Supported Vertical Rows 2 x 15 @ 124 Wide grip and immediately to
4b. Seated Reverse Grip Cable Rows 2 x 12 @ 100
5a. Weighted Toe Touches 5 x 15 @ 45#
5b. Weighted KB Russian Twists with Legs Elevated 4 x 15/ side @ 24#
5c. Prone Cobras 3 x 12 @ BW
6a. DB Seated, Offset Zottman Curls 3 x 6 @ 30
6b. Lying DB Skullies 3 x 8 @ 30
7a. DB Incline Curls 2 x 8 @ 25
7b. DB Incline Skullies 2 x 10 @ 25
8a. DB Incline over back of bench Curls 1 x 20 @ 20#
8b. DB Powerlifting Tricep Extensions 1 x 20 @ 20#
Training 10 October 2013
1a. Back Squat 5 x5 @ 225
1b. Bench Press 5 x 5 @ 215
2a. Wide DB Shoulder Press 4 x 15 @ 35
2b. KB RDL Single Leg 3 x 8 @ 35
2c. Angled Lunges 2 x 12 @ BW
Training 12 October 2013
High Rep Day
Cluster 1:
Chin Ups 100 reps @ BW
PushUps 100 Reps @ BW
Cluster 2:
Standing Calf Raise 100 Reps @ 135
Seated Calf 100 Reps @ 80
Crampers 100 Reps @ BW
Donkey Calf 100 Reps @ 100
Cluster 3:
Forearm Extensions 100 Reps @ 20# and at 15#
Wrist Curls 100 Reps @ 40
Forearm Deviation 100 Reps @ 25
Supination/Pronation 100 Reps @ 25
Abs 100 Reps @ 150
All 1100 reps done in just a bit over an hour. Have an appt with a chiro Monday to treat my nagging shoulder and knee pain. Hopefully he can get everything back in line, as the pain has really taken the strength out of my benches and squats recently.
Training 14 October 2013
- Cardio Elliptical 30 Minutes of 60 Seconds Hard, 60 Seconds Easy
2a. Front Planks 3 x 60 seconds
2b. Calf Stretches
3a. Side Planks 45 Seconds each side
3b. Rollovers into V Sits
4a. Upper Back/Thoracic Twists
4b. Wall Angels