texaswolf's 2009 log

[texaswolf]

I thought I might as well start keeping a log of my workouts on here since I have started frequenting the forum.

7/15/2009

I can't believe I even managed to make it back alive after I came home and looked at what the heat index was while I was working out. It is 97 degrees right now but the heat index is 109 degrees.

5 minute walk to park and brief stretching

10 burpees
50 yard sprint
10 plyometric pushups
walk back

15 close grip pushups
50 yard sprint
10 knee tucks
walk back

x4

5 minute walk back home and about 10 minutes of stretching while I sipped on my postworkout shake.

 

[roids1]

Helluva log TX. What's your August WO gonna look like?

 

[B5150]

Used to do AM w/o in my garage in Mesa AZ.

During the summer at 3:30AM it was still well over 100°F.

 

[texaswolf]

7/18/2009

I walked to the park today intending to do more but it started to rain as soon as I got there so I ran underneath some cover and did this while I waited for it to stop raining.

Warmup
20 Squats
20 Pushups

Squats
20x8

Finally stopped raining and I hit the parallel bar for dips

Dips
6;5;5;4

It started raining again so I jogged home and decided to call it quits. I did 2 more sets of 20 squats when I got home.




7/19/2009

Magic 50 for time with 50 pound DB

5 one arm DB snatches each arm
5 DB swings
10 burpees
x5

Time - 11:59

Extracurricular activity

10 Bent over rows with 50 pound DB each arm
5 OA DB Snatches each arm
5 DB Swings each arm
10 Burpees
x1


7/20/2009

Warmup
15 BW Squats
135x10
225x5


275 x 16

Was attempting 20 breathing squats. Massive headache came over me right after the 16th rep so I racked it and moved on. Headache was gone like a minute afterwards. I hate when that happens.

BB pullovers
20 reps @ 30 pounds

Dips
6;7;6

One arm rotary handle lat pulldown(alternating arms)
10x160; 10x160

Lat pulldown using both arms
10x250

I alternated back and forth between dips and the lat pulldowns for 3 sets. 30 seconds rest between sets.


Plank - 60s; 30s
V-ups - 5
Crunches - 25

 

[texaswolf]

7/22/2009

I couldn't get to the gym today so I did some sandbag work.

3 minute jog to park

Dips
5;5;6;5

3 minute jog back home

Sandbag lifts to shoulder
10x2

(alternating right and left shoulders) Sandbag weighs around 150 pounds. Probably a little over.

Sandbag lifts took 22 minutes. So total workout time was probably around 35 minutes.

Sandbags are awesome. You can almost feel a layer of armor being formed around your core from working with them.




7/23/2009

15 x 60 yard hill sprints




7/27/2009

Dips -- 5;3;5;4;4

Squat jumps -- 12;10;10;10;10

Pike pushups w/feet elevated 18 inches off floor -- 5;5;4
Regular Pike PU -- 6;5

Lunges -- 20;20;10 w/15 lbs. DBs;10

Plyo pushups -- 10;10

Regular pushups -- 20;20

BW Squats -- 20;20;20


That took me around an hour which seems long. Energy was definitely lacking today. All this was done at the gym so heat wasn't even an excuse.





7/28/2009

50 yard sprint
10 MB slams w/25 pound MB
x7

50 yard sprint
x3

I was going to do the MB slams for all 10 cycles but the end of my fingertip blistered up and ripped off after the 7th set of slams.




7/29/2009

Dips off parallel bars 2 min. rest between sets
6;7;6;6;5

Sandbag to shoulder(Alternating shoulders between reps)
2x1 for 15 sets

Time -- 28:12 for the sandbag workout

 

[texaswolf]

Helluva log TX. What's your August WO gonna look like?

I forgot all about my log on here.

 

[texaswolf]

8/2/2009

Pathetic little workout but I guess I'll post it. I'll blame me drinking an entire brewery on Friday night. At least I did something I suppose.

Supersetted
Squats-25;25;25;25
Dips off parallel bars-5;5;5;5


Lunges -- 20;20;20

Pike pushups -- 5;5

This is when I said screw it and walked home. Like I said pretty pathetic.



8/3/2009

For a warmup I went through this gay little obstacle course with around 10 obstacles they have at the park where I run hill sprints. I did the repetitions they advised for advanced routine on the signs which is still pretty pathetic by my standards. That took me about 5-7 minutes.

30 degree slope on hill

10 fifty yard hill sprints -- I felt a little twinge in my left hammie on the 9th one. Like the beginnings of either a cramp or muscle pull.

5 fifty yard uphill backpedals -- I haven't done any backpedaling in awhile. It feels good.

1 75 yard sprint at 3/4 speed on level ground -- Definitely tweaked my left hamstring a little bit which sucks.



8/4/2009

My legs were uber sore today. Probably from the backpedaling combined with the sprints. So I decided to just do an upper body day at the gym. I haven't done bench in like 2-3 months because of the combo shoulder and elbow pain. Shoulder still hurt doing bench but the elbow tendinitis isn't bothering me anymore at least during bench. Pulls are still causing slight pain in the elbow. Nothing like a month ago though. I might be able to start doing some pullup and chin work here again soon.


Bench
135x20
225x10
225x10
225x10
135x15

Low row cable pull
150x20
180x15
210x10
120x20(Super slow reps-Don't know why I just did)

Dips
4;2;2;1

Lat pulldown StarTrac machine
135x20
180x15
210x10
240x7


As I was leaving the gym I realized I probably should have done something for the shoulders but at that point I said screw it.




8/5/2009

AM Workout -- YOGA! Followed along with that show on Oxygen channel. Inhale with Steve Ross. This is part of the routine every morning now. I forgot how great yoga makes you feel after you are done.

PM Workout -- Magic 50 w/50 lbs. DB

 

[texaswolf]

8/9/2009

Last 3 days I have done nothing exercise related.


AM workout -- 45 minutes of yoga

PM workout -- 45 minutes of yoga


8/10/2009

AM Workout -- 45 minutes of yoga

PM Workout
Walk to park
Dips off parallel bar--8; 6; 6; 5; 6; 4.5
Walk home

Squats--25;25;25;25

Pike Pushups(feet elevated 1 ft. on my fireplace)--5;4;4 --- Range of motion was very questionable on these. Definitely wasn't touching my head to the ground on every rep.

Lunges--10

Plyo Pushups--10;10

Boot Strappers--20;20

I ran out of gas around the lunges and didn't really feel like doing them so I just did some plyo pushups and boot strappers and called it a day.


8/11/2009

Apparently yoga has awakened muscles I had forgotten about. I'm sore as can be today so it was sort of an active rest day.

All I did today was take a 50 minute walk around a trail near my neighborhood.


8/12/2009

45 minutes of yoga


8/13/2009

45 minutes of yoga

I think I will just do yoga for the rest of this week. My elbow has been feeling great this week. Possibly because of the yoga or it could just be healed up. I do think yoga is great for strengthening tendons and ligaments though.


8/14/2009

45 minutes of yoga


8/15/2009

I didn't plan on doing anything today because I got a little tipsy last night. I did walk to the park later in the day just to get some blood flowing. I walked by the parallel bars and decided to do some dips.

Dips
10; 7; 7; 6; 4; 4; 4

I also tried some pullups with my feet assisting me to test the elbow tendinitis and it seems to be pain free.


8/17/2009

AM -- 45 minutes of yoga

PM
Dips-8;8;7;7
Squats-25;25;25;25
Pullups w/feet assist-5;5;5
Pike pushups-6;5;4
Lunges-20;20;20
Nearly Diamond pushups-15;10
Regular pushups-30
Boot strappers-15;15;15


8/18/2009

45 minutes of yoga


8/19/2009

Circuit style
Squats - 25
Dips on parallel bars - 5
Pullups w/feet assist - 5
Lunges - 10
Pike Pushups - 5
Chinups w/feet assist - 5
Step ups - 10 (5 each leg)
Pushups - 20
Woodchoppers w/25 pound MB - 10 (5 each side)

4 rounds @ 35 minutes

It was hot outside today even with cloud cover. I called it quits after the 4th round as I was covered in sweat and the heart was pounding pretty good. 1st and 2nd rounds I did pretty quick with little rest. Rounds 3 and 4 came a lot slower though.


8/20/2009

50 minutes of yoga -- Did some different routine along with hot chick on TV. Was on my On Demand. Something from the exercise channel.


8/24/2009

Ok, I'm back on the iron. Shoulder is feeling great and elbow is close to being back to normal. I'm thinking a 4 day upper/lower split. Push/pull--Legs--Push/Pull--Legs. I still plan on staying with my conditioning stuff though and yoga as well when I can. Looking back through my logs I haven't done a true weight workout since like May 30th. I guess I did do some work on the 4th of this month with weights.

Bench Press
135x10 warmup
225x10
275x8
295x6
315x4

Machine Rows
210x8
250x6
270x4
150x12

DB Standing Military Press
60x10
50x10
70x7

Dips
7; 3; 4.5

Machine bicep curl
150x10
180x8
200x5

 

[texaswolf]

8/25/2009

Front Squats
135x10
185x8
185x8
I need to work on form on these. Way I was holding the bar had my wrists hurting near the end of my reps. I could probably do more weight if I find a comfortable way for it to sit on me. I have never done front squats before really.

One arm Deadlift
Right -185x1;225x0;225x0;215x1
Left - 185x1; 225x1

I was doing these for a kung **** beater grip challenge on another forum I post on.

Deadlifts
225x10
275x10

I didn't go too heavy on deadlift. Just trying to ease back into the iron.

Lunges w/20 pound DBs
3x12

Hamstring curls
160x10
175x8
190x7

Standing Calf Raises(Machine)
300x10
300x10
300x10

 

[texaswolf]

8/27/2009

Incline Bench Press
135x10 warmup set
205x8
225x6
225x5
245x2

Lat pulldowns
120x12 warmup set
180x10
200x8
230x8
270x4

Seated Military Press
115x10
135x7
145x5

DB Front Lateral Raises
25x10
27.5x10
30x8

Dips
BW x 5
BW x 4
BW+10 x 2

There was a 10 pound DB lying near the dip bars so I grabbed it with my feet on the last set.


Morning workouts suck by the way.

 

[texaswolf]

8/29/2009

Back Squats
135x10 warmup
225x10
275x8
295x8
315x6

Stiff Legged Deadlifts
225x8
275x6
275x7
295x6

Leg Press
450x12
540x10
630x10

Hamstring curl
140x10
140x10
140x10

Calf raises
300x10
300x10
300x10


8/31/2009

Bench Press
135x10 WU
225x10
275x5
295x2

Left shoulder was hurting pretty bad today doing bench press which is the whole reason I quit lifting weights for so long. I think benching is out of my workout regimen from now on. Bench is the only thing which really aggravates the shoulder as well. Shoulder presses or anything else for that matter cause no pain or discomfort at all.

BB Rows
135x10
225x8
225x8
225x7

Standing Military Press
135x10
155x6
185x2

Dips
BWx7
BWx4
BWx3
BW+30xFail

Someone left a 30 pound DB under the dip station so I tried to do dips with it. I went down and came back up halfway. Just couldn't lock it out.

Curls - LifeFitness macine
180x10
195x8
210x5


9/1/2009

50 yard sprint
10 MB slams with 25 pound MB
walk back & repeat
x10

 

[JW32Hoops]

Don't know how I missed this.............SUBBED!

Kill it ya big lug. :thumbsup:

 

[Fatal Wisdom]

6'5 300lbs you are one freight train i would not wanna get in the way of! haha..hey bro those are some intresting and unique workouts to say the least..what are you goals? Almost looks like a sport specific conditioning

 

[texaswolf]

I'm more about improving my overall work capacity these days. I don't much care about being super strong anymore. I would also like to get down to around maybe 275 or so.

So I guess just overall fitness more than anything.

 

[texaswolf]

9/2/2009

Front Squat
135x10
185x10
225x6
225x5

Deadlift
225x10
275x8
315x7
365x4

Lunges w/15# DBs
3x12

Hamstring curls
160x10x3

Calf raises
300x10x3

I used the straps for front squats like a friend of mine suggested. That definitely helps. They are still weird though. Bar has a tendency to roll back and try to choke me out while I am doing the squats. At least my wrists aren't hurting though. It could be that I have weird shaped shoulders. I don't know.

Front squats definitely blast the quads though.

 

[texaswolf]

9/3/2009

DB Incline Bench
50x15
60x15
65x15
70x10

Lat pulldown
180x10
210x8
240x7
270x5

Standing DB Military Press
60x10
70x4
50x10

Front lat raises w/DBs
25x12
20x15
15x20

Dips
2;5;3;3

I felt weak in the gym today. I blame a bad night of sleep.

DB Incline didn't really hurt that much shoulderwise.

 

[JW32Hoops]

I've got the bad bench press shoulder too brah...blows. I find the BB Incline hurts my shoulder way more than DB Incline... :dunno:

Check this article out...helped me a bit. http://www.bodybuilding.com/fun/criticalbench24.htm

When I do any type of pressing, I do the "arm stretched stretched out against the wall" stretch before and after EVERY set of everything, with other stretches mixed in...only way I can get through it. Keep stretchin that thing man. Do the cuban rotations and other stuff from that article.

 

[jakellpet]

supp dems -subbed :thumbsup:

 

[texaswolf]

9/7/2009

BB Bench
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x9
185x7
185x6

BB Rows
140x10x10

 

[jakellpet]

9/7/2009

BB Bench
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x9
185x7
185x6

BB Rows
140x10x10

Ten sets of BP, WTF Wolfie???? :surprised:

 

[texaswolf]

9/7/2009

BB Bench
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x9
185x7
185x6

BB Rows
140x10x10

Ten sets of BP, WTF Wolfie???? :surprised:

I go all over the place with my workouts. I thought I might try 6 weeks of German Volume Training.

 

[texaswolf]

9/9/2009

Squats
205x10x10

That was brutal. Bring on the DOMS!

Hamstring curls
140x12x3

Calf raise machine
300x12x3

 

[JW32Hoops]

Oh man, I don't envy the DOMS you're about to have.

 

[texaswolf]

9/11/2009

Standing Military Press
115x10
115x10
115x10
115x10
115x10
115x10
115x10
115x8
115x10
115x9

Dips
3; 2; 4

Machine curls
130x15
130x15
130x14

 

[JW32Hoops]

How them shoulders feelin big man? 10 sets...damn, good stuff bro.

 

[jakellpet]

How them shoulders feelin big man? 10 sets...damn, good stuff bro.

x2 man, thats delt destruction :surprised:

 

[texaswolf]

They're a little sore. Legs are by far the worst though. I'm good today though.

 

[JW32Hoops]

Leg DOMS always trump everything else. Nothing even comes close, in a distand 2nd is pecs after a long layoff.

 

[texaswolf]

9/14/2009

DB Bench--90 pound DBs I had to start here because some tool was using the BB bench to do DB flys with 15 pounders. Angry
1x10
1x10
1x10

BB Bench @ 185 lbs.
1x10
1x10
1x10
1x10
1x10
1x10
1x8

BB Rows @ 150 lbs
10 sets of 10 reps

I'll probably stick at that weight on rows next week. Last set form was pretty sloppy.

 

[JW32Hoops]

Is this GVT?

 

[texaswolf]

I go all over the place with my workouts. I thought I might try 6 weeks of German Volume Training.

Is this GVT?

Yea, I've never tried it before. I thought I would give it a whirl. It is definitely different.

 

[texaswolf]

9/15/2009

15 x 50 yard hill sprints

 

[texaswolf]

9/16/2009

Squats
215x10
215x10
215x10
215x10
215x10
215x10
215x10
215x9
215x9
215x8

Hammy curls
140x12
140x11
140x12

Calf raises
300x15
300x15
300x15

 

[texaswolf]

9/19/2009

I didn't get to do this yesterday because I worked some pretty long hours Thursday and Friday. I got into the gym and got it in this morning though.

Standing Military Press
115x10
115x10
115x10
115x10
115x10
115x10
115x10
115x10
115x9
115x10

Dips
BWx4
BWx5
BWx4

Machine curls
140x15
140x13
140x12


I'm liking GVT so far. The weights aren't heavy enough to really strain my left shoulder which is great. It starts to get pretty taxing when you start hitting sets 8-10 especially on leg day.

I will probably try to stick with it for at least 6 weeks.

 

[texaswolf]

9/22/2009

Bench
195x10
195x10
195x10
195x10
195x10
195x10
195x7
195x6
195x8
195x7

BB Rows
150x10x10

 

[JW32Hoops]

You're committed to the GVT, good workouts broheim...will be interested to see what your review is after the 6 weeks. :thumbsup:

 

[texaswolf]

9/24/2009

Squats
215x10x10 with 90 second rest between sets. Ouch. This was really rough today. My legs were screaming by set 10. I got all the reps in today though and didn't bitch out.

Hamstring curls
140x12x3

Calf raises
300x15x3

 

[texaswolf]

9/25/2009

50 yard sprint
10 MB Slams with 25 pound MB
x10

 

[texaswolf]

9/26/2009

BB Standing Military Press
125x10
125x10
125x10
125x10
125x10
125x10
125x7
125x7
125x7
125x10

Dips
BWx2
BWx2
BWx2

Machine Curls
140x15
155x12
170x10


I didn't manage many dips today. My triceps were already well worked from the military presses. I was doing them with a pretty close grip. I had my pinky fingers just inside the rings on the olympic bar.