@burnur likewise man, we’ve enjoyed following your log as well!
January/29/2020
Wake Up: 5am
Song of the Day: Starships (Nicki Minaj)
Today’s Workout: 5:50-6:35am
https://www.instagram.com/p/B758TnFFNup/?utm_source=ig_web_copy_link
Me:
- Suitcase Carry - 4x50ft@100
- Jacob’s ladder - 2x2min,1min,30s
- Row - 3x100m as fast as possible (16.0 for both times)
- Hyperextensions - 3x6 (Used a plate to add weight to the eccentric and then pulled it close to return to start)
GF:
- Suitcase Carry - 4x50ft@35 (huge step up since 30lb db was super difficult not too long ago and she did db rows yesterday)
- Jacob’s Lader - 3x1min,45s,30s
- Row - 2x200m
- Hyperextensions - 3x8
January/30/2019
Wake Up: 5am
Workout: 5:45-6:30am
https://www.instagram.com/p/B790wRjlTv-/?utm_source=ig_web_copy_link
Me:
- Box Jumps - 3x5
- High Step-up - 3x12@BW
- Curl/Press - 3x10@25
GF:
- Box Jumps - 3@18-24in (she was able to jump up on the box that is taller than the one she had been using. She really didn’t want to try it, and was hesitating each time, but she did it 3 or so times. It was a big PR for her since box jumps were notoriously embarrassing and hard previously)
- High Stepups - 3x10@BW
- Curl/Press - 3x10@5
It was meant to be a restorative workout, but at the time that I write this, I’m a bit sore in the hamstrings. I think it’s cuz of the hyperextensions.
February/1/2020
Wake Up: 7:30am (10 hours of sleep made me feel like a world-beater)
Song of the Day: Kickstart my Heart (Motley Crue)
Workout:
https://www.instagram.com/p/B8Bu0wUljiV/?utm_source=ig_web_copy_link
Me:
- Squat - Work up to heavy double @ 275
- Bench Press - Work up to heavy single @ 245
GF:
- Squat - 3x8@75
- Hyperextensions - 3x8@10
February/2/2020
Wake Up: 7am (kinda tired, but excited to workout)
Song of the Day: Circles (PTV)
Workout:
https://www.instagram.com/p/B8FmIbzlwEB/?utm_source=ig_web_copy_link
Me:
- Broad Jump - 5xMax Distance (9.5 steps from toe to toe)
- Powerclean - Form practice, 8x1@135
- Cable Row - 3RM@250
- SA Squat - 2x12@50
- Jacob’s ladder - 1x2min, 1x1min
GF:
- Broad Jump - 5xMax Distance (4.75 steps toe to toe)
- KB Swing - Form practice
- Cable Row - 3x5@70
- Goblet Squat - 2x8@20
- Jacob’s Ladder - 2x45s
The GF’s little sister tagged along for the second half of the workout, so that was fun! Felt good to be in the gym doing some explosive work.
February/4/2020
Wake Up: 5am
Song of the Day: Duality (Slipknot)
Workout: 5:40-6:20am
https://www.instagram.com/p/B8JoNhpFzJu/?utm_source=ig_web_copy_link
Me:
- RDL - 3x6@190
- Landmine Press - 3x6@45
- Row - 1x1min,1x2min
- Stretch
GF:
- RDL - 3x6@50
- Landmine Press - 3x5@Empty
- Row - 1x1min, 1x2min
- Stretch
February/5/2020
Wake Up: 5am
Workout: 5:45-6:20am
Me:
- Box Jump - 2x5x36, 2x5ea single leg @24
- Leg Press - 3x6@270
- Pulldowns - 3x5@180
- Stretch
GF:
- Box Jump - 2x5@24
- Leg Press - 3x5@90
- Pulldowns - 3x8@36
- Stretch
February/6/2020
Wake Up: 5am
Song of the Day: Run Riot (Def Leppard)
Yesterday’s Workout:
https://www.instagram.com/p/B8NUnXElHSx/?utm_source=ig_web_copy_link
Workout: 5:40-6:20am
https://www.instagram.com/p/B8Oow-pF2Z6/?utm_source=ig_web_copy_link
Me:
- Deadlift - 1x5@225 (Just wanted to do lots of warmup then one top/heavy set)
- Dip - 1x15,2x5 (The 1x15 set was normal, but the 2x5 were deep/pause reps)
- Row - 2x100m as fast as possible (16.2s, 16.1s) (still working on form to ensure that I wont get injured)
GF:
- Trap Bar Deadlift - 3x6@45
- Dip - 3x8@BW-85
- Row - 3x100m as fast as possible
February/7/2019
Wake Up: 5am
Song of the Day: My Curse (Killswitch Engage)
Workout: 5:40-6:20am
https://www.instagram.com/p/B8RTP4HlpTL/?utm_source=ig_web_copy_link
Me:
- Facepull - 4x10@150
- Landmine Squat - 3x8@70
- Jacob’s Ladder - 3x1min
- Stretch
GF:
- Facepull - 4x10@50
- Landmine Squat - 3x8@Empty
- Jacob’s Ladder - 2x30s, 1x1min
- Stretch
February/8/2020
Wake Up: 7am
Song of the Day: Kickstart my Heart (Motley Crue)
Workout: 8-9am
https://www.instagram.com/p/B8U1OhTFZyU/?utm_source=ig_web_copy_link
Me:
- Broad Jump - 5xMax
- Incline DB Press - 8RM@100 (This was a big PR for me. I’m at the point where I am accomplishing all that I want to in several lifts. For the sake of my shoulders, I’m comfortable with this being the heaviest dumbbell I throw up. Good stuff)
- Reverse Lunge - 3x10@100 (My wrist pain was preventing me from using a bb, so I held KBs instead)
GF:
- Broad Jump - 5xMax
- Incline DB Press - 3x5@20 (she was resting the dbs on her chest for a split second between reps once she began to get tired. I stopped her last set at 4 reps to prevent her from having her form fall apart)
- Reverse Lunge - 3x10@20 (she needs to stay more upright and trust her balance on the backward step)
February/11/2020
Wake Up: 5am (Had my first migraine last night and what the hec man, it sucked. Had a sharp headache this morning, but I wanted to workout anyway because it wasnt too bad)
Song of the Day: Enter Sandman (Metallica)
Workout:
Me:
- Zercher Squat - 8RM@185 (I had some wonky looking form from trying to hinge my hips, but it felt good)
- Rear Delt Fly - 3x8@30
- Battle Rope - 3x15-30s
- Stretch
GF:
- Squat - 3x8@65lb
- Rear Delt Fly - 3x8@5lb
- Battle Rope - 3x15s
- Stretch
February/12/2020
Wake Up: 5am
Song of the Day: Just Wanna (Iggy Azalea)
Workout: 5:45-6:20am (This one was FAST. Nice effort and pace from both)
Me:
- Dip - 3RM@BW+90 (I’ve let up on the cardio and can see/feel myself getting fat. I will take a wild guess and say I’m around 218ish)
- Pullups - 2xAMRAP (15 on the first set, 10 on the second)
- Cable Row - 3x10@156
- Facepull - 3x10@132 (supersetted with cable rows)
- OH Smith Shrugs - 3x15@95
- Hammer Curl - 3x12@35
GF:
- Dip - 1x8@65 (she mentioned how heavy dips hurt, so I stopped her from going further)
- Pullup - 2xAMRAP (1x17, 1x?)
- Cable Row - 3x10@60
- Facepull - 3x12@50
- Shrugs - 3x8@65
- Hammer Curl - 3x8@8
I am going to run a few weeks of WS4SB because I miss doing that program. It was the first one I ever did, and my brother and I ran it with our dad in the garage for a long time. This program brings me back, and I feel like my body responds well to it. I primarily switched to put first the goals of the GF who wants more hypertrophy. I will lower the upper body pressing volume, and will lower the amount of dynamic work. I also will start setting aside off days to do some conditioning. I wish mma classes could be in the morning because I rarely feel energized to go when I get home from work.
February/13/2020
Wake Up: 5am
Song of the Day: Run Through the Jungle (CCR)
Workout: 5:40-6:20
Me:
- Zercher Squat - 3RM@205
- Leg Press - 2x25@140
- Pull through - 3x12@150
- Hyper Extension - 3x12@25
GF:
- Squat - 3RM@95
- Leg Press - 2x8@50
- Pull Through - 3x12@50
- Hyper Extension - 3x8@BW
February/14/2020
Wake Up: 5am
Song of the Day: Panama (Van Halen)
Workout: 5:50-6:20am
Me and GF:
- Row - 3x30s AFAP
- Battle Ropes - 3x20s
- Jacob’s Ladder - 2x1min
- Stretch
The primary purpose of this workout was to loosen up before a good stretch, nothing major.
February/16/2020
Wake Up: 7:20am
Song of the Day: Makeshift Chemistry (CTE)
Workouts (Previous and Today’s):
https://www.instagram.com/p/B8pe8DdlmDl/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B8pfbyxlSTT/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B8pf2Mzlv1p/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B8pgQjzFpZY/?utm_source=ig_web_copy_link
Workout: 8-8:45am
Me:
- Incline DB Press - 5RM@95
- Lateral Raise - 3xAMRAP@20
- Overhead DB Extension - 3x12@50
- Rope Pushdowns - 3x15@70
- Jacob’s Ladder - 3x1min
GF:
- Incline DB Press - 5RM@20
- Lateral Raise - 3xAMRAP@5
- Overhead Extension - 3x8@10
- Rope Pushdowns - 3x15
- Jacob’s Ladder - 3x30s
February/17/2020
Wake Up: 5am (both the GFs and my triceps were trashed. Volume is the culprit)
Song of the Day: Romance (MCR)
Workout:
https://www.instagram.com/p/B8q28RzFNe1/?utm_source=ig_web_copy_link
Me:
- Pullup - 3RM@275 (BW+55) (I wasn’t waiting long enough between sets, so each one felt super difficult, and I wasn’t warming up properly, so that also added to the difficulty. My top set felt easier than the previous warmups, but it was due to poor planning)
- Cable Row - 3xAMRAP@132
- Facepull - 4x12@144
- BB Curl - 3x15@50
- Battle Ropes - 3x20s
GF:
- Pullup - 3RM@BW-55
- Cable Row - 3xAMRAP@36
- Band Pullaparts - 4x12
- DB Curl - 3x15@10
- Battle Ropes - 3x15s
February/18/2020
Wake Up: 5am
Song of the Day: Killer Queen (Queen)
Workout: 5:45-6:25am
https://www.instagram.com/p/B8tnI1QFla_/?utm_source=ig_web_copy_link
Me:
- Zercher Squat - 3RM@205
- Hyperextensions - 3xAMRAP@BW
- Hip Thrusts - 3x12@100
- Leg Extension - 3x15@90
- Stretch
GF:
- Squat - 3RM@95 (Attempted 105, but only got 2 reps and didn’t attempt a third. I’m very pleased because it shows me she knows when to push her limits and when to play it safe)
- Hyperextensions - 3xAMRAP@BW
- Hip Thrusts - 3x12@40
- Leg Extension - 3x15@30
- Stretch
February/19/2020
Wake Up: 5am
Song of the Day: Heroes (Alesso)
Workout: 5:50-6:30am
https://www.instagram.com/p/B8wBFJ9HnYm/?utm_source=ig_web_copy_link
Me:
- Dips - 2xAMRAP (18,15)
- Controlled Clean Press - 3x12 (Taken from Joe Defranco’s shoulder shocker, but only Isolated this movement to see if this affected the GF’s shoulder)
- Bar Pushdowns - 3x8@60
- Kickbacks - 3x15@15
GF:
- Dip - 2xAMRAP@BW-90
- DB Clean Press - 2x8 (Started to hurt her shoulder, I am assuming it was because of the dips because it has caused her pain in the past)
- Bar Pushdowns - 3x8@10
- Kickbacks - 3x15@5
I think I’m gonna have to ditch dips for the GF’s sake. I think the primary exercises we will focus on for the chest and shoulders are incline DB Press, one handed landmine press and lateral raises. Front raises, dips, clean and press, two handed landmine press, bench press, military press all hurt.
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Seems wise, thats plenty of options that dont hurt
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Yeah, as much as I love some of those other exercises, I’m okay sacrificing them so the GF and I can do the same lifts. Those are some of the safest lifts in my mind, and I love all of them as well.