The Dude's Rippetoe Log

Training Training Logs
829

4/23

Workout 3- Bodyweight Only Training (With Pulse Reps)

A1) Parallel Bar Dips with Pauses ? 15 reps
A2) Push-Up Position Plank ? 30 seconds
A3) Spiderman Lunges ? 10 reps each Leg
A4) Push-Ups ? 20 reps
A5) Push-Up Position Plank ? 30 seconds
A6) Pulse Push-Ups - Failure (15)

Rest 60 seconds

2x
B1) Single Leg Romanian Deadlift (ouch knees, did goblet squat instead) ? 20 reps per leg
B2) Reverse Lunges with Pulse Reps ? 10 reps/20 pulses
B3) Plank ? 60 second
B4) Mountain Climbers ? 60 seconds
rest 60 seconds between, rest 120 seconds after

2x
C1) Pull-Ups ? 15,10
C2) Push-Up Position Plank ? 30 seconds
C3) Chin-Ups ? 10,6
C4) Inverted Rows, Pulse Reps Only ? 20,25
rest 180 (1 min panting, 2 min crunching)

after 3 min crunching

Bodyweight workouts can be brutal, and this is one of them.

4/24

20 Minute Moderate Intensity Cardio Workout
Minute | Lameness | RPE
1 | Warm up | 3 out of 10
2 |Warm up | 4 out of 10
3 | Warm up | 4 out of 10
4 | Moderate | 6 out of 10
5 | Moderate | 6 out of 10
6 | Hard | 8 out of 10
7 | Moderate | 5 out of 10
8 | Hard | 7 out of 10
9 | Moderate | 4 out of 10
10 | Hard | 8 out of 10
11 | Easy | 3 out of 10
12 | Hard | 7 out of 10
13 | Moderate | 5 out of 10
14 | Moderate | 5 out of 10
15 | Easy | 4 out of 10
16 | Moderate | 6 out of 10
17 | Crazy! | 10 out of 10
18 | Dying | 2 out of 10
19 | Less Dead | 4 out of 10
20 | That wasn?t so bad | 3 out of 10

21-35 | 4 out of 10

All done on my recumbent bike at home. If you know your body, this can be brutal. I was dying at the end of the 18 min mark.

4/25

5k walk/speed walk

First two kilometers were with my son and a little on the slow side. After that I was averaging 10 min/k.

830

[quote]TheDudeAbides wrote:
4/23

Workout 3- Bodyweight Only Training (With Pulse Reps)

A1) Parallel Bar Dips with Pauses â?? 15 reps
A2) Push-Up Position Plank â?? 30 seconds
A3) Spiderman Lunges â?? 10 reps each Leg
A4) Push-Ups â?? 20 reps
A5) Push-Up Position Plank â?? 30 seconds
A6) Pulse Push-Ups - Failure (15)

Rest 60 seconds

2x
B1) Single Leg Romanian Deadlift (ouch knees, did goblet squat instead) â?? 20 reps per leg
B2) Reverse Lunges with Pulse Reps â?? 10 reps/20 pulses
B3) Plank â?? 60 second
B4) Mountain Climbers â?? 60 seconds
rest 60 seconds between, rest 120 seconds after

2x
C1) Pull-Ups â?? 15,10
C2) Push-Up Position Plank â?? 30 seconds
C3) Chin-Ups â?? 10,6
C4) Inverted Rows, Pulse Reps Only â?? 20,25
rest 180 (1 min panting, 2 min crunching)

after 3 min crunching

Bodyweight workouts can be brutal, and this is one of them.

4/24

20 Minute Moderate Intensity Cardio Workout
Minute | Lameness | RPE
1 | Warm up | 3 out of 10
2 |Warm up | 4 out of 10
3 | Warm up | 4 out of 10
4 | Moderate | 6 out of 10
5 | Moderate | 6 out of 10
6 | Hard | 8 out of 10
7 | Moderate | 5 out of 10
8 | Hard | 7 out of 10
9 | Moderate | 4 out of 10
10 | Hard | 8 out of 10
11 | Easy | 3 out of 10
12 | Hard | 7 out of 10
13 | Moderate | 5 out of 10
14 | Moderate | 5 out of 10
15 | Easy | 4 out of 10
16 | Moderate | 6 out of 10
17 | Crazy! | 10 out of 10
18 | Dying | 2 out of 10
19 | Less Dead | 4 out of 10
20 | That wasnâ??t so bad | 3 out of 10

21-35 | 4 out of 10

All done on my recumbent bike at home. If you know your body, this can be brutal. I was dying at the end of the 18 min mark.

4/25

5k walk/speed walk

First two kilometers were with my son and a little on the slow side. After that I was averaging 10 min/k.
[/quote]

I really like what you did there with perceived rates of exhaustion. It helps understand what you were doing so much more than (HIIT Cardio)…and Looking at it, it looks like you just about made your heart explode out of your chest!

Great job on all of the workouts lately! Kepp it up brother, i’ve been faithfully watching!

831

yesterday

Workout 4 ? High Speed Dynamic Training with Upper Body Focus

A1) Incline DB Chest Press - 10x40,50
A2) DB Row on Incline Bench ? 10x40,50
A3) DB Squat (both dumbbells) ? 10x40,50
A4) DB Reverse Lunges (both DBs) ? 10x40,50 each leg
A5) Incline DB Chest Press ? 10x40,50
A6) Single Arm DB Row ? 10x40,50 each arm
A7) DB Squat (single DB) ? 10x40,50
A8) Single Arm DB Row ? 10x40,50 each arm
rest 3 min, repeat, rest 3 min

Vomit. (This is automatically programmed in … but I didn’t. I was really huffing and puffing though!)

B1) Seated Over Head Press ? 6x60,50,50
B2) Alternating Forward Lunges ? 6x60,50,50 each leg
B3) Low Incline DB Chest Press ? 6x60,50,50
B4) DB Rows on Incline Bench ? 6x60,50,50
B5) DB Romanian Deadlifts ? 10x60,50,50
B6) DB Push Press ? 6x60,50,50
do 3x, rest 2 min between, rest 3 min

C1) Wide Grip Pull-Ups ? 5-10 (10)
C2) Wide Spaced Push-Ups ? 10-15 (15)
C3) Narrow Grip Pull-Ups ? 5-10 (10)
C4) Narrow Spaced Push-Ups ? 10-15 (15)
C5) Wide Grip Pull-Ups ? AMRAP (4)
Perform this circuit only once.

50 crunches, 2x20 knee ups

Wow. Another awesomely heart-pounding workout courtesy of John Romaniello! Limiting weight seems to be what I can lunge … which is odd to me. Maybe I’m just wimping out. I think these super super sets are really working. I did have to use straps for circuit B and C. Just couldn’t hold on for that long. Even with the straps it was a challenge.

832

[quote]Alpha wrote:

I really like what you did there with perceived rates of exhaustion. It helps understand what you were doing so much more than (HIIT Cardio)…and Looking at it, it looks like you just about made your heart explode out of your chest!

Great job on all of the workouts lately! Kepp it up brother, i’ve been faithfully watching! [/quote]

Hey thanks for stopping by! I would like to take all the credit … but this is John Romaniello’s baby - Hybrid Body Comp Blitz. These workouts seem similar to your insert/extract that you do BEFORE!! your heavy lifting. When/if I go back to 5/3/1 I’m definitely going to be incorporating more mini circuit training.

833

yesterday

Workout 5 ? Heavy Training

A1) ? High Incline Dumbbell Bench Press ? 8x3
80,90,100(0),90,90,90,5x90,5x90,7x90
A2) ? Wide Grip Weighted Pull Up ? 8x3-5
bw 25 5,3,3,3,3,5,5,5

Jumping Jacks ? 500 (OOOOOOPS forgot. Totally focused, and out of breath, to do hacks)

B) HS Hack Squat ? 5x5x8 plates

Jump Squats ? as many as possible in 120 seconds ? rest 60 seconds. — brutally hard

B) HS Hack Squat ? 5x5x8 plates

rest 60 between sets

C1) ? Low Incline Neutral Grip Bench Press 2x25 (19x135, 21x115)
rest 30 sec
C2)?Inverted Row with 1 second pause at top ? 2x AMRAP (20,15)
rest 30 sec, repeat

jump rope - 1 min, 15 sec rest, 1 min … done :confused:

Heavy AND gut busting workout. I was bummed that I couldn’t get the 100s up … 90s were just a little on the light side :S COMPLETELY skipped the jumping jacks which probably would have killed me before an already killer leg circuit. Those jump squats just sucked.

834

5/1

Workout 6 ? Descending Pyramids

A) Bulgarian Split Squat - bwx6, 5, 4, 3, 2, 1
B1) Hand Walk-Outs
B2) Jump Squats
Reps 8, 7, 6, 5, 4, 3, 2, 1; rest 60, repeat

C) Push-Up/Renegade Row Combo - 4, 3, 2, 1

This circuit is to be performed 3 times, with 60 seconds of rest between each. After the third circuit,
proceed immediately to Circuit D.

D1) Squat-to-Press
D2) Push-Up Position Plank
Reps: 6/30sec, 5/25sec, 4/20sec, 3/15sec, 2/10sec, 1/5sec; rest 120, repeat

500 jumping jacks - 50,50,50.50,50,100,50,100

Sopping wet. Another looks easy on paper workout. A little uneasy with doing all these lunges and split squats - my knees sound like Rice Krispies. Toward the end, this became more of a mental workout!

F -108
C -252
P -158

2573

5/2

20 Minute Moderate Intensity Cardio Workout
Minute | Lameness | RPE
1 | Warm up | 3 out of 10
2 |Warm up | 4 out of 10
3 | Warm up | 4 out of 10
4 | Moderate | 6 out of 10
5 | Moderate | 6 out of 10
6 | Hard | 8 out of 10
7 | Moderate | 5 out of 10
8 | Hard | 7 out of 10
9 | Moderate | 4 out of 10
10 | Hard | 8 out of 10
11 | Easy | 3 out of 10
12 | Hard | 7 out of 10
13 | Moderate | 5 out of 10
14 | Moderate | 5 out of 10
15 | Easy | 4 out of 10
16 | Moderate | 6 out of 10
17 | Crazy! | 10 out of 10
18 | Dying | 2 out of 10
19 | Less Dead | 4 out of 10
20 | That wasnâ??t so bad | 3 out of 10

21-30 | 3 out of 10

F -103
C -205
P -148

2347

835

5/3

Workout 7 ? High Speed Dynamic Training with Lower Body Focus

A1) Alternating Forward Lunges - 15x40
A2) Standing Overhead Press ? 10x40
A3) DB Squat (both dumbbells) ? 15x40
A4) Single Arm DB Row ? 10x40
A5) Alternating Reverse Lunges ? 10x40
A6) Single DB Squat ? 12x40

rest 120, repeat

B1) Standing Overhead Press ? 8x50
B2) Alternating Forward Lunges ? 8x50
B3) DB Step-Ups onto Bench ? 6xbw
B4) DB Flat Bench Press ? 6x50
B5) Single DB Squat ? 12x50

rest 120, repeat 2x

C1) Right Leg Bodyweight Bulgarian Split Squat ? 20 reps
C2) Right Leg Bodyweight Step-Up ? 15 reps
[strike]C3) Right Leg Bodyweight Single Leg Squat to Bench ? 5-10 reps[/strike]
C4) Left Leg Bodyweight Bulgarian Split Squat ? 20 reps
C5) Left Leg Bodyweight Step-Up ? 15 reps
[strike]C6) Left Leg Bodyweight Single Leg Squat to Bench ? 5-10 reps[/strike]

D1) Barbell Stiff Legged Deadlift ? 10x225
D2) Barbell Stationary Lunge ? 10x100
D3) Barbell Stiff Legged Deadlift ? 8x275
D4) Barbell Stationary Lunge ? 8x110

2 min of crunches

Another brutal workout.

5/4 cardio … but skipped

836

yesterday

Workout 1 ? Heavy Training

Circuit A

A1) ? Push Press ? 6x6 - 3x175, 3x155
A2) ? Deadlift ? 6x4 - 3x455, 3x425

Mountain Climbers ? 2 minutes SKIPPED … again

B1) Barbell Bent Over Row ? 5x5x245
B2) Barbell Front Squat ? 5x5x205
B3) Push-up Position Plank ? 5x45 seconds

C1) ? Alternating Reverse Lunges ? 2x25
C2)?Explosive Push-Ups ? 2xAMRAP - 50

only did this once, and skipped the jump rope

837

Am I reading these posts right? You’re only getting in ~150 grams of protein?

838

[quote]goochadamg wrote:
Am I reading these posts right? You’re only getting in ~150 grams of protein?[/quote]

Yeah that was a low. Sometimes it just happens. I usually get in 200-250. The answer is spending more money, but I’m not interested in getting a part-time job to support a hobby :confused:

839

5/9

Workout 2 ? Descending Pyramids

A) Same Side Dynamic Lunges - 40 lb dbs
Sets: 5
Reps: 5, 4, 3, 2, 1
rest 60, repeat

B1) Plank
B2) Push-Ups
Sets: 5 - 30,20; 25,15; 20,10; 15,5; 10,20
Rest 120 seconds and proceed to C circuit.

C1) Bicep Curl
C2) Dumbbell Top-Squat
C3) Overhead Press
Sets: 6
Reps: 6, 5, 4, 3, 2, 1
rest 60, repeat

D1: Bulgarian Split Squat
D2: Front Raise
Sets: 4
Reps: 4, 3, 2, 1
rest 30, repeat 2x

250 jumping jacks

5/10

Workout 3- Bodyweight Only Training (With Pulse Reps)

A1) Parallel Bar Dips with Pauses ? 15 reps (close grip push-ups)
A2) Push-Up Position Plank ? 30 seconds
A3) Spiderman Lunges ? 10 reps each Leg
A4) Push-Ups ? 15-20 reps
A5) Push-Up Position Plank ? 30 seconds
A6) Pulse Push-Ups - Failure
Rest 60

B1) Single Leg Romanian Deadlift ? 20 (did 40 bw squats instead)
B2) Reverse Lunges with Pulse Reps ? 10 reps/20 pulses
B3) Plank ? 60 second
B4) Mountain Climbers ? 60 seconds

res 60, repeat, rest 120

C1) Pull-Ups ? 15
C2) Push-Up Position Plank ? 30 seconds
C3) Chin-Ups ? 12
C4) Inverted Rows, Pulse Reps Only ? 25 pulses skipped

5/11

20 Minute Moderate Intensity Cardio Workout
Minute | Lameness | RPE
1 | Warm up | 3 out of 10
2 |Warm up | 4 out of 10
3 | Warm up | 4 out of 10
4 | Moderate | 6 out of 10
5 | Moderate | 6 out of 10
6 | Hard | 8 out of 10
7 | Moderate | 5 out of 10
8 | Hard | 7 out of 10
9 | Moderate | 4 out of 10
10 | Hard | 8 out of 10
11 | Easy | 3 out of 10
12 | Hard | 7 out of 10
13 | Moderate | 5 out of 10
14 | Moderate | 5 out of 10
15 | Easy | 4 out of 10
16 | Moderate | 6 out of 10
17 | Crazy! | 10 out of 10
18 | Dying | 2 out of 10
19 | Less Dead | 4 out of 10
20 | That wasn’t so bad | 3 out of 10

21-30 | 3 out of 10

5/12

Workout 4 ? High Speed Dynamic Training with Upper Body Focus

70 lb dbs
A1) Incline DB Chest Press -10 reps
A2) DB Row on Incline Bench ? 10 reps
A3) DB Squat (both dumbbells) ? 10 reps
A4) DB Reverse Lunges (both DBs) ? 10 reps each leg
A5) Incline DB Chest Press ? 10 reps
A6) Single Arm DB Row ? 10 reps each arm
A7) DB Squat (single DB) ? 10 reps
A8) Single Arm DB Row ? 10 reps each arm

Rest 3 minutes, and repeat this circuit one more time. Rest 3 minutes, and proceed to B.

60 lb dbs
B1) Seated Over Head Press ? 6 reps
B2) Alternating Forward Lunges ? 6 reps each leg
B3) Low Incline DB Chest Press ? 6 reps
B4) DB Rows on Incline Bench ? 6 reps
B5) DB Romanian Deadlifts ? 10 reps
B6) DB Push Press ? 6 reps
Perform this circuit 3 times, resting 2 minutes between each. After your second circuit, rest 3
minutes, and proceed to circuit C

C1) Wide Grip Pull-Ups ? 10
C2) Wide Spaced Push-Ups ? 15
C3) Narrow Grip Pull-Ups ? 10
C4) Narrow Spaced Push-Ups ? 15
C5) Wide Grip Pull-Ups ? 7

840

5/19

Workout 7 ? High Speed Dynamic Training with Lower Body Focus

w/ 45lb dbs
A1) Alternating Forward Lunges - 15 reps each leg
A2) Standing Overhead Press ? 10 reps
A3) DB Squat (both dumbbells) ? 15 reps
A4) Single Arm DB Row ? 10 reps each arm
A5) Alternating Reverse Lunges ? 10 each leg
A6) Single DB Squat ? 12 reps

rest 120, repeat

w/ 50lb dbs
B1) Standing Overhead Press ? 8 reps
B2) Alternating Forward Lunges ? 8 reps each leg
B3) DB Step-Ups onto Bench ? 6 reps each leg
B4) DB Flat Bench Press ? 6 reps
B5) Single DB Squat ? 12 reps

3x, rest 120

C1) Right Leg Bodyweight Bulgarian Split Squat ? 20 reps
C2) Right Leg Bodyweight Step-Up ? 15 reps
C3) Right Leg Bodyweight Single Leg Squat to Bench ? 10 reps (partials :confused:
C4) Left Leg Bodyweight Bulgarian Split Squat ? 20 reps
C5) Left Leg Bodyweight Step-Up ? 15 reps
C6) Left Leg Bodyweight Single Leg Squat to Bench ? 10 reps (partials :confused:

rest 60

D1) Barbell Stiff Legged Deadlift ? 10x225
D2) Barbell Stationary Lunge ? 10x100
D3) Barbell Stiff Legged Deadlift ? 8x275
D4) Barbell Stationary Lunge ? 8x110

F 65
C 148
P 230

2123

bw = 224!!!

Everything was much easier this time around. My conditioning seems to be improving! I reduced my Calories to around 2100 which doesn’t seem like a lot, but evidently is what I need to lose fat. Feeling and looking less fat. Too bad I only have 1.5 weeks left.

841

yesterday

wave 1, cycle 18

100 jumping jacks (a new warm-up staple)

military
5 bw chins
5x95
5 bw chins
5x115
5 bw chins
5x145
5 bw chins
6x165 (not toooo bad)
5 bw chins
5x145
5 bw chins
5x115

weighted chins
5xbw 35
5xbw 70
3xbw 90 PR?
8xbw 50

lateral raise
10x15
10x25
10x35

bo raise
15x40

20xbw chins

5x100 jumping jacks

Pretty good workout considering I haven’t set foot in the gym in over two weeks. Last week was a glorious vacation and the week before we were prepping for the vacation.

In other news, this is also my first workout after receiving a TRT injection. Next one is Thursday. I felt better the few days after the first shot. I’m not sure how this will play out to gym performance.

842

yesterday

wave 1, cycle 18

100 jumping jacks

squat
3x10x135
2x2x225
5x245
5x275
belt
10x325
5x275
15x245

2 min jump squats
3x50 jumping jacks

HS hack squat
10x1 plate
10x2 plates
3x10x3 plates

3x100 jumping jacks

Woosh. Felt pretty good. I don’t think my depth is back yet, but it was close. Weight did not feel overwhelming. Cardio/stamina has really improved since doing BCB.

843

yesterday

100 jumping jacks (this is getting easy, so I will bumping this up)

bench
shoulder warm-up
3x5x135
3xbw wide pups
5x175
3 wide pups
5x205
3 wide pups
10x225 w00t
3 wide pups
5x205
3 wide pups
10x175
3 wide pups

db incline
5x60
3 wide pups
4x80
3 wide pups
6x70
3 wide pups

dips
5xbw
5xbw 25
5xbw 50
12xbw

5x
100 jumping jacks
1 min jump rope

First time flat barbell benching in 3 months. Pretty good start back. Pressing felt strong. No soreness. I’ll just assume my left pec is completely healed at this point. I did take a slightly wider grip than I had been in the past. Hands just inside the rings. Normally I had them about an inch inward. I don’t think I will be doing the pyramiding with bench because my incline really suffered. I really need to bring up my upper chest because my lower and mid are much more dominant in size. Too much dipping?

This morning was also my second shot of TRT - testosterone cypionate (sp). My T levels were under the low end of normal. I’m grateful to have a doctor at least prescribe it to me. The plan is 1cc shot every two weeks for a couple months, then 1 shot/month. Seems a little infrequent according to what I’ve read here, but I think it has already helped. Good times.

844

6/12

200 jumping jacks

rack pulls
10x135
10x40 db SLDL
10x135
10x40 db SLDL
5x225
10x60 db SLDL
5x225
10x80 db SLDL
2x275
5x80 db SLDL

straps, belt grip strength is just GONE
5x315
5x80 db SLDL
5x355
5x80 db SLDL
10x405
5x80 db SLDL
5x355
5x80 db SLDL
10x315
10x80 db SLDL

HS low row
10x2 plate
5x4 plates
5x6 plates
5x8 plates
5x8 plates 25s
10x8 plates
10x6 plates
15x4 plates

Lots of jump roping. Lots.

Decent workout. I HATE going in the morning though. Just not awake enough. My hands are soft from not pulling in a long while thus lots of blisters. My grip strength is poor as well. I have gained some weight. I have not been keeping track of cals although I have been working my but off in the gym and with extra cardio. Pants still fit like normal so that’s a win.

845

yesterday

200 jumping jacks

military
5 chins
3x135
5 chins
3x155
5 chins
5x175 (felt strong, cut it short)
5 chins
1x205
5 chins
3x155
5 chins
10x135
5 chins

HS high row
10x1 plate
5x2 plates
5x3 plates
5x4 plates

bb curl
5x70
5x90
10x110

200 jumping jacks

db curl
10x45
4x60

5 min jump rope PR!!!

Great workout. Felt strong. I probably could have gotten to 8 on the OHP but I’m trying to leave a little in the tank. Arms are weak so the gun show needs to start.

846

yesterday

2x100 jumping jacks

squats
2x10x135
2x2x225
3x275
3x315
belt
8x345 fairly easy, had at least 3-4 left in me
3x315
3x275
6x245
boxers ripped
4x245

2 min jumping
100 jj’s

HS hack squat
10x2 plates/side
5x3 plates
3x4 plates
3x5 plates PR
5x5x4 plates

db curls
5x40
5x50
7x60 w00t

bw = 233.8 … yowzer

Another superb workout this week. Everything felt strong. Didn’t beat myself up so recovery should be good. Was definitely getting my sweat on.

847

yesterday

3x100 jj’s, 30 sec rest

bench
3 wide pulls
2x5x135
3 wide pulls
3x185
3 wide pulls
3x215
3 wide pulls
3x235 (top set, nah)
3 wide pulls
3x275
3 wide pulls

3x100 jj’s, 30 sec rest

incline db press
3 wide pulls
3x70
3 wide pulls
3x80
3 wide pulls
3x90
3 wide pulls
0x100 :S
3x90
3 wide pulls
10x80

5x, 1 min rest
5 wide pulls
10 dips

4x100 jj’s, 30 sec rest

Whew. Nice feeling getting 1000 jumping jacks in! Felt bull strong on bench … again … finally. I’m not sure why I can’t press the 100s, but could easily get 10 reps with 90s. Wide pull-ups between sets have no negative effect so I’m going to keep them. Same with the jumping jacks. Left elbow was feeling good, but now it’s a little sore. Awesome.

848

6/28

Cycle 18, wave 2

2x100 jj’s

rack pulls
5x135
5x40 sldl
5x135
5x60 sldl
3x225
5x80 sldl
3x275
5x80 sldl
3x325
5x100 sldl
straps
3x385
5x100 sldl
3x425
5x100
6x455

HS low row
3x2 plates
3x3 plates
3x4 plates
5x4 plates 35
12x3 plates

barbell curl
3x90
3x110
5.5x125

bw = 235