Jim Goes NUTS with AppNut!
- 05-22-2013, 08:24 AM
- 05-22-2013, 08:45 AM
05-22-2013, 08:47 AM
05-22-2013, 09:14 PM
05-23-2013, 11:21 AM
Pre: 2 Uncut, 3 Drive, 4 Uptake
Warm-up: Agile 8 (7 actually, forgot my lacrosse ball lol)
Uneven Farmer's Carries: 97#/70# x 60yards x 2
Sled Rows: 180#(+sled) x 60yards x 2
KB Front Carry: 97# x 40yards x 2
10 Minute Intermission (had to drive to stadium, people were using the field to PMCS equipment)
Ladder Drills --> 25M Sprint (Do the ladder drill, and go straight into a 25M Sprint)
- 2 Feet per Rung x 4
- 1 Foot per Rung x 4
- 2 Foot Hop x 2
4 x 50M Sprints (Sprint 50M, walk back, repeat.)
- Push-up: 4 x 10-15M
- Kneeling: 4 x 10-15M
Notes: Found my breathing less labored after each sprint. My between set recovery has definitely improved, I noticed that I was ready to go at a much faster pace than my wife (and she is a machine, so that's a good thing). Worked on my acceleration and speed. I'm fast when I get going, but my acceleration is poor, so I busted out the ladder and worked on moving my feet+arms as fast as possible. Felt good when I was done.
Wish I could have videotaped some of the sprints as well, but there wasn't a lot of time for my wife to get me doing that. Oh well, maybe next time.
05-23-2013, 02:33 PM
05-23-2013, 08:01 PM
05-23-2013, 08:37 PM
05-23-2013, 09:30 PM
Tonight I got in some DE Upper work. The intensity was a little lower, and I allowed myself a little more rest today between sets because of how high intensity the last 3 days have been. Focused on moving more weight, with less momentum for more sets.
DE Upper 23May13
Pre: 3 Drive, 3 Uncut, 7 Uptake, 3g Mono
Warm-up: Band external rotation, Band Dislocates, Foam Roll Back, Lacrosse ball Pec Minor, Bicep/brachialis, and Rear Delt/Mid Back, Band Bradford Presses, Band Pull-aparts, BB Bench with bands around forearms.
DE Bench: 135x2x7
Close Grip Bench Press: 135x5, 175x5x2, 185x3, 195x3
a1. 1 Arm Pulldown: 60x10, 80x8, 90x7, 100x7
a2. DB Pause Low Row: 50x8x2, 55x7, 55x8 (rest weight for 1 second deadstop on ground between each rep)
Koklov Press: 65x8, 75x8, 85x5
Reeves Variation Row: 90x7, 90x8, 110x5, 110x6 (+bar weight, used the shorter bar. No idea what it weighed, anywhere from 15-25lbs) *dead stop between reps*
Notes: Figured out why the BB Slants when I do most presses. My right Tricep is significantly stronger than my left, and you can notice it when the triceps begin to finish out the bench presses. Will begin doing more unilateral tricep work to attempt to correct this.
05-23-2013, 11:24 PM
Throw some Tate presses into the mix:
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
05-23-2013, 11:31 PM
05-24-2013, 07:12 AM
05-24-2013, 02:05 PM
05-24-2013, 05:18 PM
05-24-2013, 06:28 PM
I think I mentioned it on here, but when this actually started I was at about 168. So a 2 pound increase in about 3 weeks is a good bit of weight for me.
I seem leaner to my eye, but I will wait for my final pics and measurements before I answer that definitively.
05-24-2013, 06:45 PM
05-24-2013, 07:50 PM
Had a strong session today. Got some video updates for you guys again.
ME Lower 24MAY13
Pre: 4 Uptake, 3 Drive, 3 Uncut, 5g Mono
Intra: Gator + BCAA
Warm-Up: Agile 8, Thoracic Extensions, Foam Roll Mid Back, LBBS x 45# x alot
LBBS: 95x3, 135x3, 185x3, 225x3, 275x3, (+belt)315x3, 335x1, 335x3 (PR)
335x1: http://youtu.be/H3El0GhOJoY (racked it because it felt shallow, watched the video, saw it wasn't bad and then went for the set of 3 that I had meant to get)
HB Oly Squat: 135x8, 185x8, 225x8 (it's amazing how light the first two were after how heavy the LB was. The last set was not that way though lol)
45 Degree Hypers: BWx15, +25x20
a1. Sprinter Sit-Up: BWx18x2
a2. Plank Walks: BWx10x2
a3. Superman: BWx8x2
Not a lot of volume today, but it was an extremely good workout. Legs were toast and the glutes were on fire after the hypers. Never really found myself short of breath though, which is funny because after the LB I was cooking between those sets. Had a PR today, my 1RM ~6 weeks ago was a 345x1 and today I hit the 335x3. Feeling good, about to smash some pizza when it shows up and then watch some worlds strongest man with the wife.
05-24-2013, 09:15 PM
Strong squats today. Nothing like some good noms after a leg workout. Do you prefer low bar squating vs high bar?
05-24-2013, 09:18 PM
05-25-2013, 08:08 PM
05-26-2013, 07:01 PM
Went in on Saturday to do some Core work mostly. Wasn't able to do the GPP stuff that I had planned because of the training holiday this weekend on post....
Pre: 7 Uptake (mostly just to push blood into the sore muscles), 3 Drive, 5g Mono
Warm-Up: Agile 8, Foam Roll/Lacrosse Ball Hip Flexors, Shoulder Dislocates
Standing Cable Crunch (extra emphasis on pausing at the top with a braced midsection): 60x13, 70x13, 80x13, 80x14, +took a step away 90x12
Standing DB Side Bends: 20x8, 25x8, 35x8
GHR: BWx8, +45x8, +55x8
BB Roll Outs: BWx8, BWx5
Notes: Went in and did some core and then a little more PC volume. Roll Outs always f*** me up, so my abdominals are a little sore today (which is a good thing in some ways). The GHR's felt good, not very difficult with that weight, but it was enough for a good contraction and to force some blood into the tight glutes/hammies.
Training Changes: I'm going to be doing a lot more direct core work to supplement my carries for the foreseeable future, more Posterior Chain volume on lower body days and possibly on GPP days as well. Will also be doing some unilateral tri work to help strengthen the left tricep.
05-26-2013, 10:01 PM
05-27-2013, 05:30 PM
Morning weight fasted: 173.6 (wait, wut?)
Hit ME Upper today. Weighed in this morning, wasn't really surprised by what I weighed (I weighed myself yesterday afternoon and was a little over 174) so yeah, don't know how it swung that hard. My guess is that I was depleted when I last weighed myself?...
ME Upper 27MAY13
Pre: 3 Uncut, 7 Uptake
Intra: Gator + MBCAA
Warm-Up: Foam Roll/Lacrosse Ball Upper body
DB Bench: 40x10, 50x10, 60x4, 70x4, 80x4, 90x4 (PR), 100x2 (PR)
Tate Press: 35x10, 35x9, 40x7
a1. Dante Rows: 140x5, 160x5, 180x5, 200x5, 230x5 (PR)
a2. Rear Delt Raise: 15x5x2, 20x5x2, 30x5
b1. Trap Bar Shrugs: 185x12, 275x11
b2. BB Curls: 60x10, 60x9
BB Roll Out: BWxF
Plank: BWxF (maybe 60 sec?)
Notes: Hit a PR on the DB Bench. Had intended to get 100x4 but she just wasn't there today. Left arm said, and I quote, "NO MORE!" Had a lot of focus today, went in with the intention of hitting the big boy dumbbells and I sure did it. From there I tried Tate Press for the first time, was definitely a good exercise choice for my supplemental lift. Really smoked the triceps. Wanted another set of the shrugs/curl superset but the gym was closing and I needed to hit my core today. On that note, tried to do rollouts again but my core was too sore and I couldn't do it :cry: so I did a plank until the gym closed. Which was probably around a minute. Afterwards, we went to the pool and got some sun. Played a little volleyball (which I found out I'm awful at) and we're calling it a day.
05-27-2013, 06:00 PM
05-27-2013, 06:22 PM
Similar Forum Threads
- By thedarce in forum Supplement LogsReplies: 15Last Post: 09-26-2012, 03:12 PM
- By Jim2542 in forum Supplement LogsReplies: 103Last Post: 08-09-2012, 06:16 PM
- By EasyEJL in forum Supplement LogsReplies: 30Last Post: 09-23-2007, 12:51 AM
- By AM07 in forum AnabolicsReplies: 7Last Post: 07-12-2007, 01:15 AM