A little late posting but it was an off day. I went and got some sun, napped a couple of times and did some reading on the forums and the net. Last training day was the Power Circuit. I did four complete cycles, after I was done I felt like I had done sprints for 40 minutes straight.
I tried heavy’s snatch grip high pulls and found out I’m a wimp.
5x10x120lbs. Them are killer!,Thanks Heavy, I can really feel it in the traps more than shrugs.
Incline Db bench press:
20lbx15,
40lbx10,
50lbx10,
60lbx10,
60lbx8
incline Db flys
10x: 20,25,30,40,40lbs
Gpp warm up
pull down abs 5x20
pull throughs 5x20
sled dragging 6 trips
dyanamic squat Conditioning work with the safety squat bar on 14 inch box 45 seconds rest between sets
***we were felling preety good today so instead of working with a Straight percent for 20x2 we did 5 sets switiching weight each 5 sets …I would not recomend this work out to any one we are nuts and idiots and both of us can barely walk now
*** the ssbar weighs 65 pounds but we count it as 45 pounds to make things easier.it is also the biggest bastard of a bar on earth and will probally kill me some day.
meat72, yes for now I do. I am in the midst of making my own home GYM that will be ready soon so I won’t have to watch equipment like a hawk anymore. I go at about 11:30 pm. So far no one is there that uses the deadlift platform, or the squat racks at that time. Everything else is also free, so far. It’s still irratating though because some people have given me the “What the fuck are you doing?” look. I’ve had people try to grab the squat rack for curls and I guess my intensity has scared them off. I use the rack for the push press because there is no high rack other than the military press which more people seem to use. Cross my fingures for the next workout…
Rumbach, if you’re looking for a sled, why not just make one? It’s not that bad, I made one with a sheet of metal that I welded a weight horn on, drill a hole in the edge and hook a carabiner in, and then you can hook yourself to it any way you want.
Speed bench - Warm-up, then 9 sets of 3 with 125 & monster minis.
Rolling DB extensions (I think this is the name for these) - I just messed around with 25s and 30s to get the feel for the exercise. I never claimed to be coordinated. We supersetted these with some machine dips.
Shoulder press in the smith machine - this traumatized me. 4 sets here supersetted with some band holds for the rear delts.
Lat pulldowns supersetted w/stupid chest supported rowing machine. I hate that machine. 3 sets of each.
Sled work - upper body focus (iron crosses, tris, rear delts, benches, etc.)
My right shoulder pops when I go too low on machine shoulder presses (no matter what machine). I may opt out of any kind of machine press for DB or military presses. Machines suck.
Who knew that running to the gym, working out back and chest, and running back in 95 degrees was a bad idea? Well, time for me to go pass out… after I drink my post workout drink that is.
ME Arch-back Goodmorning
1x275 (I am having such a hard time keeping my arch tight… I really need to work on this)
Snatchgrip Highpull
3x3 170 (I blow at these, and they really irritated my elbows… I probably shouldn’t have done 'em at all)
RDL
Worked up to 365x3
Poor Man’s GHR
3x5 (w/ 15lb X-vest on)
*My elbows are fucking whacked again. I had some ART done on them about 2 months ago and they have been feeling great until the other day. I’m going to get them worked on again tomorrow.
Hang Cleans - 6x 95, 6x95, 6x135, 6x135, 6x135, 6x135
Deads from shin/knee - 6x135, 6x225, 6x225, 2x315, 1x315, 1x315
Hammer Strength rows - 45 lbs each hand x 8, 70x8, 70x8.
I could’ve easily gotten more weight on hammer strength rows, but I like the feel of the squeeze instead of the amount of weight. I also could’ve done more on the hang cleans, but I’m afraid that I’m doing them wrong because I’ve never truly had someone show me how to do them. I don’t want to hurt myself. I’ve seen all the motion pics, and I try to mimic those, but still, it’s not the same.
been very busy at a new job didnt get to post my workout yesterday.
sunday dynamic bench day
**trying some thing a little diffirent to develop some speed, so dont take this to heart I am 13 weeks away from a meet so I have some time to experiment.
gpp warm up
10 minutes worth of sled trips light was very sore still from sat dynamic squat
lat pull downs 10x10
band face pulls 5x20
bench- 95 pounds + 1 mini band 3x3,
95 pounds + 2 mini bands 3x3
95 pounds + 1 mini band 3x3
95 pounds + 3 mini bands 3x3
95 pounds + 1 mini band 3x3
95 pounds + 2 mini bands 3x3
95 pounds + 1 mini band 3x3
95 pounds + 3 mini bands 3x3
95 pounds + 1 mini band 3x3
I am using HST (Hypertrophy Specific Training) and today is my off day (Tuesday) so I’m doing moderate cardio
5 am - 45 minute walk
5 pm - 45 minute swim
I know it’s well over the recommended 20-40 mins in HST but because I’m a true endomorph plus I don’t play any additional sports regularly, I still make gains while losing fat.
I am using HST (Hypertrophy Specific Training) and today is my off day (Tuesday) so I’m doing moderate cardio
5 am - 45 minute walk
5 pm - 45 minute swim
I know it’s well over the recommended 20-40 mins in HST but because I’m a true endomorph plus I don’t play any additional sports regularly, I still make gains while losing fat.
I went and got some sun, napped a couple of times and did some reading on the forums and the net. Last training day was the Power Circuit. I did four complete cycles, after I was done I felt like I had done sprints for 40 minutes straight.