thats some big time KB work, UN.
Man oh man!!! Love these workouts. You are kicking ass and taking names UN42
OG, I take a ride everyday. I put a bag on the back so I can use the bike everyday for just about everthing in the riding months, which in Texas is about 11 and a half. I just dont take it to the gym because its easier to avoid changing.
Joe Good, it is, and its getting a little better.
JWilly I was kicking ass now I am getting my ass kicked. After not sleeping at all last night and a 4 hour nap this afternoon I have decided I am in a deload week. I have a lack of energy and desire to go to the gym.
I guess I will some KB work and start up Sunday back on 5/3/1. I seem to be burned out on EDT. Time to put it in the back for a while and start working on some strength numbers for a while then do cycle of DeFrancos’ built like a bad ass. And hopefully throw in a job somewhere in there too. Not working is fun for a while, but it just gets boring not having anything to do after a while. I really dont understand how people hang on to unemployment as long as they can. After 2 months I’m just bored with it.
30May10 WK 1
Back to 5/3/1
M.P. 100x5 115x5 130x5 FG
BBB 5x75x10 FG
Straight Bar Pushdown 90x10 3x120x8
3 months off is a while, A little out of practice
Might have estimated too much on the weight. Need to either up the weight or change pulley machines on tricpes pushdowns. Going to give the BBB template a try. And I’m going to add an arm exercise at the end. See what that will do.
31MAY10 WK1
Deads 215x5 245x5 280x5
BBB 5x10x165
Assisted Chins 90x5 80x5 70x5
Straight Bar Curl 60x8 60x8 60x8
280 was little harder than i thought but not too bad
BBB sucks/not easy. I have to get better at it
1JUNE10
KB Cardio
RD1 6min
30 1 Arm Swings
20 Pushups
20 High Pulls
12 Rainbows (I got the exercise from the EliteFTS website)
16 Snatches
3min rest
RD2 8min
30 1 Arm Swings
20 Pushups
20 High Pulls
12 Rainbows
16 Snatches
4min rest
RD3 4min
20 1 Arm Swings
15 Pushups
16 High Pulls
Well I am getting deeper into round 3. Once I get all the way through the round I will up the count on the exercises. And hopefully get shorter rounds as well. I can really feel my core working on the workout. And I’m recovering better at the end. So it has to be working.
[quote]username42 wrote:
1JUNE10
KB Cardio
RD1 6min
30 1 Arm Swings
20 Pushups
20 High Pulls
12 Rainbows (I got the exercise from the EliteFTS website)
16 Snatches
3min rest
RD2 8min
30 1 Arm Swings
20 Pushups
20 High Pulls
12 Rainbows
16 Snatches
4min rest
RD3 4min
20 1 Arm Swings
15 Pushups
16 High Pulls
Well I am getting deeper into round 3. Once I get all the way through the round I will up the count on the exercises. And hopefully get shorter rounds as well. I can really feel my core working on the workout. And I’m recovering better at the end. So it has to be working. [/quote]
I’m exhausted just reading that! Nice work. 
[quote]username42 wrote:
1JUNE10
KB Cardio
RD1 6min
30 1 Arm Swings
20 Pushups
20 High Pulls
12 Rainbows (I got the exercise from the EliteFTS website)
16 Snatches
3min rest
RD2 8min
30 1 Arm Swings
20 Pushups
20 High Pulls
12 Rainbows
16 Snatches
4min rest
RD3 4min
20 1 Arm Swings
15 Pushups
16 High Pulls
Well I am getting deeper into round 3. Once I get all the way through the round I will up the count on the exercises. And hopefully get shorter rounds as well. I can really feel my core working on the workout. And I’m recovering better at the end. So it has to be working. [/quote]
HOLY CRAP!! Thats a lot of work!!!
Thanks Rug and J_Willy. It is but at the end its getting better.
2JUNE10
Bench 180x5 205x5 230x6
BBB 140 FG
Machine Flyes 110x8x8 140x8 160x8
Reverse Grip Single Arm Pulldowns 60x8 70x8 60x8
First time I have benched in a while and it felt good.
3JUNE10
KB cardio
30 1 Arm swings
20 Pushups
20 High Pulls
20 Turkish Get Ups-1st part
18 Snatches
7min round 3 1/2 min rest
30 1 Arm Swings
15 Pushups
20 High Pulls
20 Turkish Get ups-1st part
16 Snatches
9min
Holy shit. The Turkish Get Up is whole lot harder than I thought. I was thinking i could do the whole thing. Boy was I wrong. This is going to be a great strenght builder. It doesn’t take a lot of cardio, but it sure does take strength.
I am thinking of breaking my cardio down kinda. 1 hard day, 1 not so hard day and one I dont know how to classify. I did 2 1/2 rounds Monday and today I only did two. i still rest in the round a but which is why it takes me longer on the second round. On the 3rd day I am going to do a 6 min KB Tabata Protocol routine. Since its only 6 min I guess it cold be called easy, i have done it before. It is short but also very intense. I guess like with 5/3/1 I will also rotate my cardio routines. It seems like a good idea to me. I figure as I go further on my hard days the lighter days will also increase accordingly. It seems btter than just burning myself out everytime I do cardio. And I will also vary the routine as well. Replace my exercises but keep the same template of 3 ballistic exercises and 2 other types.
Any comments would be appreciated.
How many days week are you doing this? Are you going to continue alternating with a weight workout as you have been? It’s not the same but I know when I’m doing hard mountain bike rides I have to do almost nothing the day after. The ride can be 2+ hours so it may be a completely different situation with a 9 minute blast.
UN- Sorry I can’t be of help on your cardio breakdown, but will say you are one hard workin’ SOB! I think you need a slosh pipe!! If you google " Dan John Slosh Pipe" there are some vids so you get an idea.
Oh so thats a slosh pipe. Looks really difficult, if I had a backyard I would have one as well.
4JUNE10
Squats 150x5 170x5 190x5
BBB 5x115x10
FreeMotion 1 Arm Curls 35x8 50x8x8 45x8
BBB- are you kidding me? I was going to do some leg curls but after that I decided maybe next week. I think I was lucky to get back to the Flex. I hope my squat totals go up soon, because this is a patheti-sad squat.
Keep hitting the squats hard. They’ll move up quickly.
[quote]username42 wrote:
Oh so thats a slosh pipe. Looks really difficult, if I had a backyard I would have one as well.
4JUNE10
Squats 150x5 170x5 190x5
BBB 5x115x10
FreeMotion 1 Arm Curls 35x8 50x8x8 45x8
BBB- are you kidding me? I was going to do some leg curls but after that I decided maybe next week. I think I was lucky to get back to the Flex. I hope my squat totals go up soon, because this is a patheti-sad squat.[/quote]
Keep at it, bro! they do move up, use the time now to work your form.
George kinda hit on it. Squats have a lot to do with your form and what you want to get out of them. Even a person with, relatively, skinny legs can put up some good numbers by changing how they squat. What are you looking to get from your squats? Pretty legs, power lifting?
Thanks for the support, I guess I want good numbers out of my sqauts. I want to get into the 1000 pound club. I know everyone else here is, but to do that I need to get my totals up to something at least respectable. I got good strength on this doing front squats. I will just have to keep after it. And not sacrifice numbers for depth.
6JUNE10
MP 105x3 120x3 135x3
BBBx75
Tricep Bar Pushdown 40x10 3x60x8 80x5
I think I might be leaning back too far on the MP. My lower back feels stronger, but I still need to pay attention my form as always.
BBB felt better this time.
you’re comin’ along. 135x3 on the MP ain’t nothin; to sneeze at!
wish I could do that
Yes, Soldog, you are right, I just have to keep after it. My squats will improve.
7JUNE10
Deads 230x3 265x3 295x3
BBB 165
Assisted Chins 80x3 70x3 60x5
Straight Bar Curl 45x12 65x8x8x8 45x12
Nothing new to say today, just got in the gym and got after it.
[quote]username42 wrote:
Nothing new to say today, just got in the gym and got after it.[/quote]
There aint one damn thing wrong with that! Good training!