An American Warrior

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  1. To start off today had a few setbacks. The person coming to fix my extra toilet did not come today and I was stuck waiting around for nothing. Also had a quite rough disagreement with someone I love dearly. I was very stressed out and unable to train for awhile until I was able to catch my breath and calm down. Once I did I realized how lucky I was. There may be fights that go on, but the loyalty and support than is shown is worth the occasional fight. When one day I accept my light weight pro card, my beautiful amazing girlfriend will be standing next to me. Once I calmed down I had one of the best workouts in a very long time.

    Starting off with my Hung Gar stuff:
    Did the warm up drills and was sure to keep myself relaxed and fluid for once in my life. Seemed to go move easy and good. The movement pattern is finally getting greased after all this time. Next I moved on to the dynamic tension exercises for this style. Those definitely wear a person out good. Next was blocks and stance drills. Finally work on the form I am doing.

    Once that was done it was time to move onto the weighted workout. Today was what Bud Jeffries refers to as the yardstick conditioning day. This is the day where I test out how my conditioning is improving. This would be interesting to see because my food has been lowered since the last time I did this 2 weeks ago. I was operating on lower calories, lack of sleep from researching something on leucine last night, and finally do to the argument. I had the odds stacked against me. My last best was 200 swings with my 20lb KB alternating every 25 followed by a few minutes rest and 20 double 20lb KB clean and press.

    Today:
    300 swings alternating every 50 nonstop with a 1 minute rest and then 20 double 20lb KB clean and presses nonstop

    Followed by my active cool down of stretching and thought relaxation.

    Today was very good. Next shot is 500 swings thats the goal. If I can nail 500 swings I'll up the weight and get a 40lb KB and knock that out to. Super conditioning power right there. No contest will tire me out then. The goal on the C&P is 50 though I'll probably expect more of myself and go for 100. I need that insane conditioning boys and girls. You are only as strong as the weakest link and I will have no weak links.

    this is about 4 weeks into ketosis to
    ACSM-CPT


  2. March 31, 2010
    Had my Hung Gar class last night. It was my first time learning in a group. It was much different yet also at the same time very exciting. This past year has been private lessons one on with my sifu. Yesterday was my first chance to experience actual class. It is definitely worth it, it is a totally different style. Each class both private and group has its pros and cos. Tuesday will continue to be private to work on some things that I am on that group will take awhile to catch up.
    April 1st.

    Today Shelby and I decided to end the cutting phase. We did not hit my original goal, but my body has hit a stalling point. Coming from fat powerlifer/strongman to a lean competitor has been a long journey and my body just could not take it anymore. I had been in low carbs way to long and I was way to much of a **** to my gf and my family. We made it very far though and I am happy for that. Now we begin a 17-19 week lean gaining phase and hopefully some recomping will happen. Then we start dieting down for Illinois strongest man. We are keeping me with the 232ís but Iíd rather compete leaner than heavier for my own sake. Today was my first day with actual energy to bust through a training session.
    Workout was aprox an hour and ten minutes give or take.

    Started with Hung Gar routines. Went through are warm up exercises really trying to for once learn to be relaxed and calm. For this past year I have been to tight and rough. Other martial arts had me rock hard which has flawed me here. So today I kept extra care on being sure to be loose. After that I moved onto my dynamic tension exercises. Not much to say on those. After that went through blocks focusing on speed and precision followed some stance drills. Finally I went through the form. This was overall a good part of the session. Really donít rest throughout all of this except when my legs get to fatigued to stand in any stances. I am training my girlfriend to squat using the foundation of horse stance and she is understanding why it is so massively brutal. At this point I took time to get some water in me go to the bathroom (for those that say your body shuts down during training I still had to pee) So then began the weighted strength part. This was going to be fun, nasty and rough. First time training with carbs in the blood in awhile. Let us follow along shall we.

    Sandbag insanity we shall call it resting one between every set and 1 minute between every exercise. Basically 1 minute rest for everything and no more than that. In most cases it was less because I count fast.
    125lb sandbag with a bear hug squat: 8rep, 7reps
    125lb zercher squats using straps: 3,3
    125lb good mornings, 6,2
    125lb Shouldering the sandbag 3 right, then 3 left
    125lb floor press 5,5
    90lb cheat curl 4,2
    Rest 2 minutes
    20lb kettlebell snatches 15 right, 15 left, 10 right, 10 left, no rest

    Heavy stretching and chikung

    Overall view. Almost everything was better except for those darn zerchers but I did change the form so they were more squat vs more goodmorning. I am happy. This is only first day with carbs again. Iím ready to rock and roll this.
    ACSM-CPT
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  3. Today was what we call my "off day" In reality I don't really have off days anymore there is always some activity especially with my Hung Gar training. So today was a good training session if you can call it that. Also my girlfriend came over today and we went over her training routine to get her ready for a possible contest. She does train at kind of a frilly gym so it is gonna be a little tough, but I think we can have pretty well set for this. Eventually we will be getting her some good strongman stuff for the house. So here was today with further rambling from me.

    Hung gar warm up exercises with chikung.
    Dynamic Tension exercises
    Stances + stance drills
    Blocks
    Form work
    Then I really stretched myself out. There is a lot of stretching and mobility that needs to be done to make me much more effective for my stances and other drills. My mobility and flexibility are really holding me back.

    Next was grip work. A lot was submax.

    8lb hammer leveraging
    Hung Gar grip training
    TTK with 3.75lbs with thumb on top and 2 fingers to train the crane claw for 20 reps each.

    125lbs with the dumbbell handle for 40 seconds and 130 for 20 these were pretty easy.

    With this I was done for the day
    ACSM-CPT

  4. Total time aprox 1 hour 30 minutes

    Another day another adventure for me. 3 days in with actual lean gain nutrition compared to the massive cut I just did. I feel amazing, I look pretty darn good, and I'm ready to just get on with the day. Calories are still not that high, but I guess we're easing our way back in. I dont always know what Shelby is thinking, but I've learned to put 100% trust into him when it comes to my nutrition. Last night I spent some time with my girlfriend and she commented I am looking better and she definitely agrees my mood has improved and I look better. Anyways we started getting her ready for a contest, hopefully she will be ready for it. I have faith in her, but we still have to see how her body takes to lower rep programs and such. Will see what happens here. I'm sure she can do it, but I want to be sure she wins if she goes in. I remember getting pinned under a very easy weight in my first PL meet that I hit tons of times in training so I need her mentally prepared as well as physically. I will be starting that as well. Well anyways lets get on to my training.

    Today was a combo between my Hung Gar stuff and my traditional movements day /w neck and abs. I am pretty sure I explained the reasoning for this set up but if not ask away.

    Hung gar:

    Warm up movements
    Dynamic Tension movements (these are brutal) that is all I can say about them though. Can't get into details sadly as they are kind of not normally taught.
    Stance technique builders
    Blocks
    Drilled taming the tiger (my current form) a couple of times. I wouldn't advise looking it up on youtube. My sifu has not found even one good example of it on there.

    At this point I took my intraworkout nutrition and preceded to get my mind ready for the very viscous training. Also got to try out my new lever belt. This works perfect for now, but I have a feeling as gaining continues I'll need to get another one deadlifts as I pull pretty loose belted for them.

    Now let us begin to the hell that would come along.

    Lunge/1 leg squat 1 minute rest in between sets (weight is of each dumbbell)
    80lbs 1 pair (the rep was not as clean as I liked it so I backed down)
    70x 1 pair
    70x1 pair
    going to go up to 72.5lbs next time

    Rest 3 minutes

    Dumbbell deadlifts (weight is of each DB)
    100x13 reps (these are straight through)

    rest 3 minutes

    Strict Military 1 dumbbell (no rest between arms but 1 minute between pairs)
    67.75lbs 1 rep, 1 rep, 1 rep
    rest 1 minute
    Push Press DB
    90lbs for 1 rep each

    3 minutes rest

    DB row dynamic style (1 minute rest between pairs)
    135lbs 3 reps and 3 reps

    rest 3 minutes

    Floor Press 2 dumbbells
    55x20 reps

    3 minute rest:

    Neck Circuit. I will say this about my shrugs they are not what 99.9% of people do for shrugs. They are clean high quality shrugs with full raising of the shoulders. Because my neck for me means survival, I would rather use a good weight that allows clean working reps than doing tiny little bounces or cheat shrugs. One day I'll get a video of this circuit.

    50lb DB shrugs 16 reps
    30 rest
    Front bridge: 1:30min
    50lb DB shrugs 9
    rest 30
    back bridge +10lb plate 1:03 min
    50lb DB shrugs 5
    rest 30
    Headstand 40 sec
    50lb DB shrugs 3
    rest 30
    DB Bench Shrug 55lbs for 25lbs
    rest 30
    OHP shrugs 30 for 12 reps

    rest 3 minutes

    25lb plate situps (since everyone says these are so much more difficult than the normal way I do situps I decided to do some) 13 I stopped because my feet were hurting from being pinned down.

    Then I stretched and boy did I stretch out. I will be taking a bath later tonight. I need to get some bath oils for aromatherapy to help relax after training sessions. Call it what you will but I know some very good competitors who do that

    Strength and Honor,
    The Omega Wolf
    ACSM-CPT

  5. Quote Originally Posted by Steelwolf View Post
    Total time aprox 1 hour 30 minutes

    Another day another adventure for me. 3 days in with actual lean gain nutrition compared to the massive cut I just did. I feel amazing, I look pretty darn good, and I'm ready to just get on with the day. Calories are still not that high, but I guess we're easing our way back in. I dont always know what Shelby is thinking, but I've learned to put 100% trust into him when it comes to my nutrition. Last night I spent some time with my girlfriend and she commented I am looking better and she definitely agrees my mood has improved and I look better. Anyways we started getting her ready for a contest, hopefully she will be ready for it. I have faith in her, but we still have to see how her body takes to lower rep programs and such. Will see what happens here. I'm sure she can do it, but I want to be sure she wins if she goes in. I remember getting pinned under a very easy weight in my first PL meet that I hit tons of times in training so I need her mentally prepared as well as physically. I will be starting that as well. Well anyways lets get on to my training.

    Today was a combo between my Hung Gar stuff and my traditional movements day /w neck and abs. I am pretty sure I explained the reasoning for this set up but if not ask away.

    Hung gar:

    Warm up movements
    Dynamic Tension movements (these are brutal) that is all I can say about them though. Can't get into details sadly as they are kind of not normally taught.
    Stance technique builders
    Blocks
    Drilled taming the tiger (my current form) a couple of times. I wouldn't advise looking it up on youtube. My sifu has not found even one good example of it on there.

    At this point I took my intraworkout nutrition and preceded to get my mind ready for the very viscous training. Also got to try out my new lever belt. This works perfect for now, but I have a feeling as gaining continues I'll need to get another one deadlifts as I pull pretty loose belted for them.

    Now let us begin to the hell that would come along.

    Lunge/1 leg squat 1 minute rest in between sets (weight is of each dumbbell)
    80lbs 1 pair (the rep was not as clean as I liked it so I backed down)
    70x 1 pair
    70x1 pair
    going to go up to 72.5lbs next time

    Rest 3 minutes

    Dumbbell deadlifts (weight is of each DB)
    100x13 reps (these are straight through)

    rest 3 minutes

    Strict Military 1 dumbbell (no rest between arms but 1 minute between pairs)
    67.75lbs 1 rep, 1 rep, 1 rep
    rest 1 minute
    Push Press DB
    90lbs for 1 rep each

    3 minutes rest

    DB row dynamic style (1 minute rest between pairs)
    135lbs 3 reps and 3 reps

    rest 3 minutes

    Floor Press 2 dumbbells
    55x20 reps

    3 minute rest:

    Neck Circuit. I will say this about my shrugs they are not what 99.9% of people do for shrugs. They are clean high quality shrugs with full raising of the shoulders. Because my neck for me means survival, I would rather use a good weight that allows clean working reps than doing tiny little bounces or cheat shrugs. One day I'll get a video of this circuit.

    50lb DB shrugs 16 reps
    30 rest
    Front bridge: 1:30min
    50lb DB shrugs 9
    rest 30
    back bridge +10lb plate 1:03 min
    50lb DB shrugs 5
    rest 30
    Headstand 40 sec
    50lb DB shrugs 3
    rest 30
    DB Bench Shrug 55lbs for 25lbs
    rest 30
    OHP shrugs 30 for 12 reps

    rest 3 minutes

    25lb plate situps (since everyone says these are so much more difficult than the normal way I do situps I decided to do some) 13 I stopped because my feet were hurting from being pinned down.

    Then I stretched and boy did I stretch out. I will be taking a bath later tonight. I need to get some bath oils for aromatherapy to help relax after training sessions. Call it what you will but I know some very good competitors who do that

    Strength and Honor,
    The Omega Wolf
    I do this, I use lavender and chamomile along with Epsom salt and I throw in my Rest & Relax Sound wave CD.

    I recently was reading about apple cider vinegar, throw a cup into a hot bath and it is supposed to help rid the body of toxins. I am going to be adding this into my baths soon.

    Some other options are Celtic or tropical sea bath salts added in. These salts will help to draw impurities out of your skin and invigorate the water. I have also heard of people adding a couple drops of facial cleanser to the bath. It will add to the cleansing and purification of the body and can provide key minerals to aid restoration.

    Another other things you can try to help with rest and restoration:
    contrast showers
    yoga
    chiropractors
    active release technique
    proprioceptive neuromuscular facilitation
    SMR
    and of course sleep
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
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  6. Quote Originally Posted by JudoJosh View Post
    I do this, I use lavender and chamomile along with Epsom salt and I throw in my Rest & Relax Sound wave CD.

    I recently was reading about apple cider vinegar, throw a cup into a hot bath and it is supposed to help rid the body of toxins. I am going to be adding this into my baths soon.

    Some other options are Celtic or tropical sea bath salts added in. These salts will help to draw impurities out of your skin and invigorate the water. I have also heard of people adding a couple drops of facial cleanser to the bath. It will add to the cleansing and purification of the body and can provide key minerals to aid restoration.

    Another other things you can try to help with rest and restoration:
    contrast showers
    yoga
    chiropractors
    active release technique
    proprioceptive neuromuscular facilitation
    SMR
    and of course sleep
    Awesome ideas thanks
    ACSM-CPT

  7. Another day another session here. No real weight training today, but that doesn't mean I take easy here at the Omega Wolf's homestead.

    Hung Gar work:
    Started with the warm up exercises and getting better at staying very relaxed through out them. It's kinda important.
    Next moved onto the dynamic tension aka brutal stuff.
    Moved on to stretching out to prepare for the stances.
    Stance work with stance technique tricks.
    Finally we ended with the blocks and form work.
    Oh course stretching myself out, and I was done and done.

    Now to get 2 more meals in before bed.
    ACSM-CPT

  8. oh and I bent a 60 penny nail while in a neck bridge
    ACSM-CPT

  9. did you happen to post at ironmass or bulknutrition?

  10. Quote Originally Posted by Pencil_Neck View Post
    did you happen to post at ironmass or bulknutrition?
    nope
    ACSM-CPT

  11. I am very exhausted from yesterdays lesson. A lot of brutal tension work and standing in stances. Not to mention additions to the taming tiger form and new technique. My body woke up today sore especially in the lower body. As I said we are known for our unmovable and powerful stances. So today was already going to be off to a rough. Not to mention went to bed around 11pm last night and woke up 4 and couldn't fall back asleep. Realized I replied to a lot of emails this morning incorrectly cause I was in a morning haze. Not good, but whoops. Next time wake up before replying. So went through school before coming home and starting on my training. This was super insane conditioning day.... and it definitely was. As I type this I am still shaking terribly.

    Workout was an hour. Eventually tension exercise will reach up to an hour and a half a day on their own.

    Hung Gar:
    Started with the warmups as always and then moved onto the tension exercises. We added two more this week and are almost at the full amount for the beginner set. Did some stance technique drills but did not actually the stances. Then did the form a couple of times to drill in the new movement. Did not do technique or stances today. I will leave those for the other 4 days of the week or do them later in the day when i have time. I am going to try to get those done when I get up.

    I took a few minutes to take my intra workout nutrition here and wait for it to stomach.

    Then I went through what I will call hell on earth conditioning. This was beyond crazy conditioning, but was was just beyond insane hell on earth conditioning. Let me explain.

    10 minutes of 1lb Indian clubs non stop. Everything was 10 reps and I completed 3 circuits and the timmer went off at the front circles.
    Front raise full
    Side Raises full
    Front to side swing crossing arms
    Front circles
    back Circles
    around the head front
    around the head back

    I then rested for 4 minutes

    I then used my 70lb ultimate sandbag (the ones with the straps) and set the timer for 10 minutes:
    100 rotating deadlifts (thats 50 a side)
    3 sets of 10 reps each side one arm deadlift
    Finished in 9 minutes and couldn't go any further.
    So thats 160 reps of deadlifts in 9 minutes
    Then I immediately picked up 2x20lb dumbells and did 5 curls, 5 hammer curls, 5 curls, and 1 hammer curl and then died.

    i did not even have the energy to stretch I just died and then took my post workout shake. Ill stretch when my soul returns
    ACSM-CPT

  12. Two athletes who have meant the world to me: Alan Schwerdt who was a very amazing powerlifter back in the day and even did a bodybuilding shows torn both of his quads in his meet last weekend, and the one who gave me my nickname of Omega Wolf, pro strongman clint darden, who has been battling lots of illness for those that follow, are going to be out of training for awhile. On Friday I will be making my trek to the school gym to go for a triple bodyweight eagle loop pull. It is almost 100lbs more than my PR on the eagle loops. On Friday I am going to achieve this goal in their honor
    ACSM-CPT

  13. Another fun day in my home gym. Hung Gar training plus light strongman stuff day. Also got the joy of doing sandbag work with my girlfriend. She is coming a long way for actually only training right for about a month and a half tank of a girl, and cute to.

    Started out with my warm up exercises and warm up chikung. Moved into the dynamic tension with the two more we added this week. Almost done with theb beginner set of them then have to drill them for xxxxx days consistently. Sorry cant say the exact days or reps. Then I drilled the stances and taming tiger form. Kinda warn out.

    Went to take my intra workout shake. Then my friend calls me with a crisis and so I answer and talk to her for a bit (really messed with my workout) but gotta do what you gotta do.

    Moved onto to actuall training.

    2.5" dumbbell
    40lbs for 15 reps each arm military pres
    rest 1 min
    2.5" dumbbell hammer curl
    30lbs right for 9 left for 3 (hurt wrist)
    rest 2 min
    70lb sandbag military press rest minute 11 reps, 8 reps
    1 minute
    70lb row with the straps parallel 12 rest 1 min 9
    rest 1 min
    curls with straps strict 6 rest 1 min, 4
    rest 1 minute
    zercher squat with bag 13 reps
    rest 2 min
    8lb medicine ball movements only lasted 3 minutes

    DONE.
    grilfriends workout she is 5'10" 162lbs all done with the 70lb sandbag

    20 reps bringing loading to chest height
    rest 1 min
    3 reps a side shouldering (total 6)
    rest 1 minute
    parallel row using the straps 11 reps
    rest 1 minute
    rotating deadlifts 10 pairs (20 reps)
    rest 1 min
    16 reps to loading to chest height

    Done
    ACSM-CPT

  14. a little behind on posting sorry guys and gals.

    Saturday I made a 505lb eagle loop deadlift which will be posted on this site soon. It was quite easy, but missed 570 do to the fact I wasn't mentally there. I should have had it.

    Sunday:
    I did not have the energy for my Hung Gar training but got this done.

    Lunge/squat
    25lbs each hand for 10 reps a side 20 reps total
    rest 2 min
    1 arm deadlift
    220lbsx1 each arm
    rest 2 minutes
    DB rows
    55lbs x 20 reps each both arms (these are grip and rip rows really fast and strong)
    rest 2 minutes
    2 dumbbell military
    25lbs for 20 reps (these are so easy but I'm trying to move up slow to avoid over fatigue)
    rest 2 minutes
    1 arm power push
    45lbs for 2 sets of 5 each arm
    Then i was done to avoid extra fatigue

    Today was a Hung Gar workout

    Started with dynamic warmup and chikung
    then moved onto to stretching myself out to get into my stances
    Drilled stances and stance technique
    then came blocks and bridges
    then form taming tiger
    finally we moved onto the dynamic tension
    followed by ending chikung and stretches

    there was some bodyweight stuff in there to.
    ACSM-CPT

  15. After last nights Hung Gar lesson I realize I need to pick up the pace and drill the stances and the form much much more. My form is not good enough despite the fact I have been drilling it for awhile. Stances are still a bit to sloppy for my sifu and he just like am I am a perfectionist

    Started out with mobility and heavy stretching to open up the hips. All these studies keep saying don't do static stretching to start. You all can keep not doing that but I'll trust the old school martial artists and do it as they did. Real hung gar practitioners will blow almost everyone out of the water in functional strength. So after that was done i worked on my dynamic tension and made my corrections that needed to be done for that. Was pretty fried after but went on to drilling the form over and over and over. I need to get it perfect and natural feeling. Then moved onto blocks strikes etc etc and drilled those. These are coming along pretty much to pure reflex. Next I drilled all of the stances I know along with all of the techniques to improve my stance ability. This part took about an hour on its own and will expand as more knowledge is gained.

    Moved onto my "yardstick" conditioning day ala bud jeffries except this time I upped it to make it harder.
    double kettlebell swing 2x20 pounds for 50 reps
    rest 1 min
    13 clean and presses 2x20lbs
    rest 1 min
    25lb plate situp 8 rest 30 seconds jam out 8 more

    stretchy stretchy stretchy and done in about an hour and a half. Will drill stances more later tonight.
    ACSM-CPT

  16. Yesterday:
    Normal Hung Gar training during the day and group class at night:

    Today:

    Went to try to break my Eagle loop deadlift but My CNS was still pretty fried and it was a no good. I did do a 275lb zercher deadlift from the floor though with a belt. That was fun.

    Then came home and drilled my hung gar to death. Drilled the blocks to no extent. Really dug into my stances, and repeated the form more times than I count finally finished with my dynamic tension and ended in a pool of sweat.
    ACSM-CPT

  17. Saturday:
    Just hung gar, spent the day with my beautiful girl and had a great time. Seriously love that girl. She is going to make me a very proud man (which I am already am) when she wins her first strongwoman meet this july. We went out to lunch and dinner. One was my cheat meal for the week the other was just a nice dinner at a steak house which we are becoming regulars at. Kinda nice to be regulars again somewhere. We are that annoyingly cute couple at restaurants but I wouldn't complain one bit. For once I am genuinely happy. Kinda cool stuff. At 11:00pm I received at text from my best friend of almost 6 years now that her grandma she lives with had passed. It was something we knew was coming but it still came as a shock. Sent the girlfriend home and headed out with her. We went to dennys, the only real place open, and sat and talked. Since I had to eat I had a second cheat meal (not happy with that but I had to get something to help my freind out) So we stayed there till like 3 and then I headed home and passed out by 4:30 5ish. Then had to be up for work, was supposed to be there at 6. I had left my dad an email and told him we had a family emergency (my best friend is considered family by my family) and so I showed up around 9 and got to work. This goes into sunday.

    Sunday:
    I was pretty dead today, but I still made due.

    One legged lunge/squat 1 minute
    75x1 pair 75x 1 pair 75x 1 pair

    3 minute rest

    romaian db deadlift
    50lb Dbs for 20 reps (this was way to easy)

    3 minutes rest

    Military Press 1 arm rest one minute
    67.75 x1, 67.75x1,
    rest 2 min
    One arm push press 1 minute in between
    90x3

    rest 3 minutes

    Db rows dynamic rest 1 minute
    140x5 140x3

    Floor Press DB /2 second pause on floor and exploding up
    60lbs x15

    Shoulder work for stability

    Neck complex with bridges and stuff

    Conditioning: miniband 75 lap pulldowns pullaparts and 25 rear delt pulls

    Take a break for awhile

    Drilled hung gar heavy again today. Really digging into those stances now.

    Grip work

    sleepy time... definitely well needed.
    ACSM-CPT

  18. Sorry last few days no updates. It's pretty much been the standard hung gar workouts just massive intensity do to the fact I am much more motivated after seeing how a lot of the people are naturals in my class. Each of us seems to have something we are a natural at which is giving me much more motivation. Monday I spent with my gf obviously as the videos i posted in the video thread of her zercher squatting. Today we worked on military press form and push press form with the thick grip handles. She is doing much better, it will just take time to fully get it down in time for the contest. i honestly feel she can win when the time comes. I upped my ancient strength dosage to 3 caps 2x daily. I am looking a little more full on this dosage.

    Today was crazy endurance day.
    12lb hammer swings alternating swings every 10 reps I switched sides. It was a dynamic swing with a fast stop around knee height. This was for 5 minutes.

    Then rest 5 minutes

    90lb ultimate sandbag rotating deadlifts for 5 minutes finished 63 reps.

    Then rest 5 minutes

    1lb Indian Clubs (all the way) front raise, middle front/side, side raise, and rear delt raise. 10 reps of each for 5 minutes.

    Then rest 5 minutes

    Bow pull with short mini 25 each, lat pulldown with mini band 25 reps, band pull apart 25 reps for 5 minutes

    Then rest 5 minutes

    25 sandbag grabs

    Normal style hand 1 arm lifts:
    Right hand: 127.5lbs for 30 seconds, 3 reps with 135, 3 reps with 145
    Light hand: 125 for 30 seconds, 3 reps 135, 3 reps with 145

    TTK with thumb on top and 2 fingers
    Right: 5x20 reps
    Left: 5x20 reps

    8lb hammer stuff
    ACSM-CPT

  19. Yesterday was my Hung Gar class. More fun stuff and good stuff. That's all I will really say about that. Went out to the movies with my girlfriend and saw Hannah which sparked a good discussion. As I have always been taught your best weapon is your mind. The weapons you have are only as good as your skill level. In many scenes men were taken down despite having fire arms by a man with a baton or his hand. I have been taught that is highly possibly and even played it and seen it done. So I was explaining to her that though many will say a hang to hand combat skill is stupid unless the guy is 20 feet away from you and have no projectile weapon you are pretty much still in good hands with what every you can find. That is why I drill my hung gar so heavily. If for any reason I ever need to protect her or my family I will be mentally and physically ready to do so without even a second thought.

    Today:

    Hung Gar later today:

    Today's main stuff. Light sandbag work. I modified this a lot bit to do some ideas I've been tossing around.

    Everything was done with my 70lb bag all reps with a pause at lockout and pause at start

    Military Press 16 reps
    rest 2 min
    Parallel row using handles 15 reps
    rest 2 min
    Under grip row using handles 11 reps
    rest 2 min
    Floor press 15 reps
    rest 2 minutes
    grabbing sides curls 8 reps
    rest 2 minutes
    tricep ext using handles 9 reps
    rest 2 minutes
    zercher squats 15 reps (dropped when hands were a little lower than I wanted legs were still good)
    rest 2 minutes
    25 swings each arm with 20lb kettle bell
    ACSM-CPT

  20. Hi! Just wanted to get a message in to get subbed. Very nice reading here I enjoy following workout logs.
    [email protected]
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep



  21. Quote Originally Posted by Mrodz View Post
    Hi! Just wanted to get a message in to get subbed. Very nice reading here I enjoy following workout logs.
    Glad you are finding this interesting
    ACSM-CPT

  22. Sorry for lack of posts easter was sunday and do to **** from that really haven't had the mental energy to train. Spent time with the love of my life sunday night though and she made it a lot better but was still pretty shot. I am learning a lot about relationships from her she is absolutely amazing. We had a fight today before our classes (we pretty much have the same schedule MWF) an hour after we got out we were totally made up and being our cute selves once again. This makes me very happy. i have never once cared this much in a relationship before. I am actually very happy. This is my journal and life is part of training which is why I share this stuff. Training is about life and relationships are training as well. We learn to be a better person through them, and she is really helping me to be a better man. But enough of the cutesy stuff.

    Since training is changing a bit do to Shelbys need for more cardio in the off sesason I am not going to bother posting Sundays routine but instead posting todays routine. Which is another bud jeffries (one of my idols) inspired routine with my butt crazy twists on it.

    Today is: Conditioning with power and strength
    Sandbags used are from the ultimate sandbag collections. The handles are used as listed. /SS/ denotes super set

    70lb sandbag Military press for 23 reps /SS/ 20x20lb kettlebell swings per side
    1 minute rest
    90lb rotating Sandbag Deadlift with handles 11 pairs /SS/ 20x20lb kettlebell swings per side
    1 minute rest
    90lb sandbag parallel handle row for 8 reps //SS// 20x20lb kettlebell swings per side
    1 minute rest
    90lb sandbag bear hug squat squat for 6 //SS// 20x20lb kettlebell swings per side
    rest 3 minutes
    Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
    rest 1 min
    Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
    rest 1 min
    Push Press with 50lb dumbell 3 each side //SS// mini band pull apart for 20 reps
    rest 4 min
    Neck Harness (constant tension slow and controlled) 25lbs for 30 reps
    shrugs 50x10

    30 rest
    Front Bridge 1:20
    Shrugs 50x6

    rest 30
    back bridge + 10lbs 20 seconds
    shrug 50x4

    rest 30
    head stand 1:10
    shrug 50x2
    orange band pull apart 10


    Hung Gar stuff will be done later today when I am actually alive again. I have class tomorrow as well. There was no private lesson this week as he had family things to take care of. I am totally fine with that family comes first and I have a lot and I mean a lot of work to do on what was assigned to me. Lots of minor corrections that are going to take a long time. Just because I am a beginner (for the next 5 years lol) doesn't mean I am not interested in perfection.

    On supplements I am running low an ancient strength and need to pick some of that up. I use it before my workouts as it is a good creatine before hand, and then i use 5 additional grams of bulk creatine first thing in the morning. A good solid 10 grams total I find works well for me. Give me the endurance in the lower rep and I can't say I really bloat but I do retain water in the right spots which gives me leverage (not to mention makes me look much better). I still have not picked up my GEAR but will be doing that soon as I want to get some constant nutrition going into my blood stream and see how much better I grow. The amino acids are great but when I used bovine serum mixed with meals I gained into a cut which says a lot.
    ACSM-CPT

  23. Trained with Breanna today. She did 10 on 20 off for 10 minutes alternating shouldering the 70lb bag and chin height the 90lb bag. At 10 minutes her form broke down so bad it wasn't worth going.

    Today: Super conditioning plus crazy strength

    DB complex 2 Dbs 3 rounds /w 20lbs each
    Clean and press x5, Windmill (one in hand one from deadlift) x5 each, swings x5, upright row x5, row x5


    rest 4 minutes

    sandbag tabata 6 minutes 20on 10 off: 90lb bag shouldering and 70lb bag shouldering

    4 minutes rest

    200lb one arm deadlift 1 minute inbetween
    2 singles each arm


    rest 3 minutes

    1 arm bench press 100lbs 1 minute rest per pair
    3 singles each arm


    rest 3 minutes

    1 leg 1 arm deadlift (for balance imbalance corrections) 1 minute between pairs
    3 singles with 20lbs

    3 min rest

    swings 50lb dumbbell 1 minute between pairs
    3 singles


    Die then grip...

    TTK grip thumb under
    Jujitsu gi gripping (this is because in chicago a lot of people wear jackets)
    Pegasus wrist curls
    rolling thunder

    this took like an hour
    ACSM-CPT

  24. Today was a crazy day.. Very Very crazy. It was my dominant strength day with a slight amount of conditioning at the end. Hung Gar stuff was done much after the general workout as my body need time to recover. Rest times as always are approximate. usually never more most often less.

    2 Dumbbell Deadlift 2 minutes between sets /w a miniband around head 2 minutes between sets
    120lbs 3x3

    3min rest

    1 arm dumbbell row from floor dynamic style 2 minutes rest between pairs
    145x 3x3

    3 minutes

    1 arm strict press 2 minutes rest between pairs
    70x 3x1

    2DB romanian Deadlift with mini band
    70lbs 3x5 reps

    3 minutes rest

    90lb bag shouldering x8 reps (was pretty tight by this point and was not able to get much power it was slow grinding shoulderings especially how much the sand flops around)

    5 minute tabata: abs/squats/pushups

    Abs:
    planks
    weighted situps
    v up hold for time
    leg raises
    side bends

    Just picked up some ass lighting and will be trying that out to see how that gets me sparked for my crazy style training. Lets hope it brings me some good power and endurance. I could use a good preworkout. I am meaning to pick up some N2KS but I want to give this a shot as well.

    A few hours later I am not as dead as I was after I did this, but I am have a gradual systematic fatigue. My goal is to be dead during workouts but to recover fast and quick with only a general fatigue about this.

    The workout was pretty good. I think I can go heavier on the military. I was not sure how the previous workout would impact it. Same with the rows both were very easy. The double DB deadlift was easy but I did not feel comfortable repping it out. It is not a movement that feels clean to me. The mini band helped with speed. Next week I will do it with 2 minis following that an orange band. The Romanians felt nice a little awkward but nice. I think the big thing with them is getting the movement down right, they are much different than deadlifts from the floor to me with the DBs. The shouldering, the only reason I dont think I nailed my 20 reps is because my back is still very tight from friday and it was just slowly grinding them up. I think I can nail more next week after taking in good recovery methods.
    ACSM-CPT

  25. So my conditioning is becoming super nuts I am realizing. I did this workout and during it I was dying and ready to pass out. After resting for about 3 minutes after it I was ready to go again. This lead me to think if I need to increase volume a little, I'd rather do that on conditioning days rather than increase weight. Then if need be increase weight. If not increase volume increase intensity with more density (more reps in shorter time). That is my goal. My body can really take a beating. If it wasn't for my terribly flat feet and warn down knees I would love to give it a shot and see how my body works vs a regular running race. But that just isn't going to happen any time soon. Maybe a biking adventure will be in the works soon. That could be a lot of fun. Take Bre and go for it. A lot of time has been spent outside of my place going on walks, I might take another one today. The more I turn to a spiritual outlook on life the more appreciative of nature I become more so than just my animal love. I become more in tune with everything in nature. A little hippie style, but I am really am starting to make more sense of this. Makes me think of Men who Stare at goats stuff. The spiritual warriors. Anyways got 12 more weeks of lean bulking with Shelby before start dieting down again. I am planning on hiring him for another year when time runs out. I have him for 18 more weeks on this plan. It saves me a lot of work and more time I can spend on clients and family, and my girlfriend as well.

    my preworkout today was 3 grams of tyrosine and 400mgs of caffeine. Really can not wait to get my hands on some of that A$$ lightning. Wont have to take it with all that water either. My preworkout shake is more than enough already. I really do not like having to add more water to dilute the tyrosine. This is a good combo, but I am about the best combo, I never settle.

    70lb sandbag military //ss// double KB swing 20lbs each
    11 / 20 (sandbag was really oddly shifted this time around)

    1 min

    90lb SB parallel row with handles //ss// double KB swing 20lbs
    12 / 20

    1 min

    90lb sb bear hug squat //ss// double KB swing 20lbs
    8 / 20

    1 min

    135lb good mornings SB //ss// double KB swing 20lbs
    6 / 20

    Rest 3 minutes

    2.5inch DB push press 52.5lbs with orange band pullaparts
    1/ss/10
    1/ss/10

    Rest a few minutes

    Harness 27.5lbs x30 reps
    Shrug 50lbs x10
    Rest 30
    Front bridge 1:20 sec
    Shrug 50lbs x10
    Rest 30
    Back bridge 30 second
    Shrug 50lbs x10
    Rest 30
    Headstand 1 min
    Shrug 50lbs x10

    25lb 2.5in dumbbell curl 1 set of 10 reps just for injury prevention sakes
    ACSM-CPT

  26. Last night I went to my hung gar lesson, and I was just not myself. My stomach was making weird noises, I figured I had gas or something, to be slightly graphic, I had no urge to release it. I was burping like crazy these nasty tasting burps. I just did not have focus and concentration and I could tell my sifu was not the happiest with me. On the way home I was struck by this excruciating pain in my stomach and I thought I had to umÖ. release waste. When I got home I was unable to do so, but spent the hour heaving and puking. I seriously hadnít been in the much pain in forever. Do to some medications I am on I am unable to use Mylanta or any form of stomach coating so I was forced to suffer. I figured maybe I had eaten some toxin and so I took in some bread and that came up as well in about 15 minutes. I thought long and hard what was new. Then I realized it I had made turkey the night before. I had some on Wed and was a little sluggish Thursday during the day, and then I had taken in the turkey immediately before class. Then I realized that was it. So yep I had food poisoning. Around 11pm last night the pain finally went down and I managed to lay down to sleep.
    I woke up at 3am in almost enough pain to have me crying. By 4 I decided I was going to go get some Mylanta regardless just so I wouldnít want to scream anymore. I managed to get pants on and socks on and collapsed a few feet in front of my bed. Realizing I was not going to make it to the store despite it literally being a 30 second car ride I called my mom. She talked to the pharmacist and told me if I went to the hospital they would mega dose me with a sugar drug??? So he told my mom to have me take in small sips of coke or sprite repeatedly for as long as I could handle. This went on for about 2 hours before I stopped wanting to cry. I fell asleep for another hour and woke up and just laid in my bed from 8 until 10 just being sure I would calm down. I felt (and still feel) very sluggish and my body is still not linking with my mind very well. At the time of writing I have taken in 2 meals and a training shake routineÖ Yes I actually made myself train. (more on that later) I am probably going to be avoiding meat for awhile. I am starting to wonder if my body just can not tolerate it anymore. I have a VERY sensitive stomach and am starting to think I may need to just back down from it. Most of my meals are shakes and egg whites anyway. I am not really concerned. Anyways on to more important things.
    Why did I train today? Here is the thingÖ. I say I train for real life. If I have to get into a combat situation my body may not be in good shape to be able to work at its best. If I end up going for a nature walk and something happens to me, I may have to drag myself home if I am out a distance away (I enjoy trail hikes) Training today was very much about mental toughness. I knew I was not in danger training zone (which I will not train through) But I will train through some major discomfort. Today was one of those days. I fatigued very fast through todayís workout and the weights felt VERY heavy. But I made it through. That is what was important to me. I also have to split it into 3 parts. Training/grip/ hung gar as I donít have the energy to do one massive session and may not even be able to do all 3. At this time I have only done my normal training. I am still hoping to be able to get all of my meals in as well.

    Short Mini Band Complex:
    Pull apart over head x5 (10 second isometric last rep)
    Front pull apart x5 (10 second isometric last rep)
    Triceps push x5 each (10 second isometric last rep)
    Curl/row x5 each (10 second isometric last rep)
    Bow strand pull x5 each (10 second isometric last rep)
    2 Ĺ cycles gave out when muscle didnít have the energy heart was still good. So muscular fatigue ended this set.

    70lb sandbag tabata 5 min. There was no planning involved so I just did random exercises. I did not like that. I am going to use the sandbag tabata here next week instead of shouldering, but I will be using a prewritten routine of ten exercises so that I wont have to think and will know what to set it up as. Either way my heart was pounding out of my chest pretty bad after this. After a minute of rest though my heart beat was pretty much normal and I was ready to go at it.
    By this time my stomach was starting to kill again and the bloat was really starting to suck. I am pretty darn bloated today. I could tell when I went to use my lever belt and It didnít fit. I had to go to my trusty pin belt.
    200lb one arm deadlift with a mini band around me. Got 2 singles each side with a minute rest between each rep.
    1 arm floor press 102.5lbs 3 singles each arm with a minute between pairs. This felt awkward on the rotator cuff. I need to add back in my prehab stuff.
    Swings 3 singles with 52.5lbs really easy 1 minute between pairs
    1 arm /1 leg deadlift 52.5lbs easyish for 3 singles 1 minute again.

    I may or may not update with the rest of the day, I donít know at this point.
    ACSM-CPT

  27. Today was day 3 with the battle of food poisoning. I thought I was out of the woods yesterday, but I ended up waking in terrible pain today to. Ended up taking more sugar drug as I cant use Mylanta as I stated. So my diet is getting a little screwed up the butt here. But anyways laid in bed from 5:45 until 8 and then slept from 8 until 10. Got up and got on with my day. By 11 I was feeling much better besides a general queasiness. Not wanting to skip another workout I decided to train at half speed today (but as that turned out that didnít happen) So I ended up training at full speed with a little more rest than normal. Hung Gar training will be done later today which is really more brutal than my weight workouts sorry to tell you all. But anyways I have that to do later and now I will just post up what I did for weights.

    2DB deadlift with 1-2 minutes rest between sets
    120lbs with orange band for a single
    120lbs with orange and a mini for a single
    120lbs with strongband for 2 reps
    120lbs with strong band and mini for a single
    Going to try to rep strong and mini next week

    1 Arm DB row 1-2 minutes between pairs
    150 for a single
    155 for a single
    160 for a single
    165 for a single
    170 for a single
    These were way to easy. Funny I do these with correct form to. I see most people doing like standing up movements with this when I stay pretty much parallel. Eh, who cares.

    1 arm Military (cut this short today) 1-2 minutes between pairs
    2 singles with 72.5lbs

    Stiff dead 2DB no belt
    75 with a mini for 5
    75 with an orange for 5

    3 minutes rest

    Shouldering 150lb Sandbag
    6 reps

    3 minutes rest

    Ab Tabata- 10 different exercises
    Plank 35 seconds
    105lbs x 10 reps side bends


    Going to be getting some glutamine very soon to help meal digestion. Sound a little odd but 2 grams of extra glutamine according to John Berardi you can minimize acid by taking them in. May be doing that as I have a little of acid based foods normally. I am thinking of trying the power chew glutamine as that way I dont have to ruin shakes with bad tasting regular glutamine. thats over a 100 meals worth of glutamine for one bottle, that really isnt that bad.
    ACSM-CPT

  28. It's great that your feeling better, I don't think I would have had the mental strength to get myself to workout. You've given me something to think about there, what would I do or how would I react in a serious situation?
    [email protected]
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep


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