An American Warrior

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  1. Whole workout
    YouTube - may 13th
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  2. I am still very very sore from Fridayís training session. As most know you perform even better under pressure and I pushed that training session very heavily so my body is till trying to figure out what to do. Plus that was my first day of a real food diet as well so recovery from the food poisoning issue was still an issue. The workout was cut back a bit and the sandbag shouldering with the 150lb bag was removed for today, but I did add in DB floor press doubles which I think will be helpful. I have the single floor press, but I feel I need these doubles so when I decided to do a PL meet my bench wonít lag to far behind everything else. Took more rest time as well on these crazy strength sets.
    2DB Deadlift
    120lbs /w 1 strongband and one orange band x1
    120lbs /w 1 strongband and one orange band and 1 mini band x almost lockout. This was actually more band tension than me plus the dumbbells weighed. It actually threw me off the bands because of how much force it was.
    120lbs /w 1 strongband and one orange band x1
    120lbs /w 1 strongband and one orange band x1
    120lbs /w 1 strongband and one orange band x2
    So a total of 5 sets

    1 arm rows:
    175 for 3 singles each arm.
    These were easy and moved fast, but I donít feel it needs to be added weight yet as it wasnít as clean as Iíd have liked it.

    Strict Military DB
    2 singles of 75lbs.
    These moved good but the shoulder just didnít feel as stable as I wanted it to at the top. So I didnít decide to up it on the singles. I need to find ways to drill more shoulder stability at the top of the movement as that is getting in the way of locking more weight.

    Romanian Deadlift with 2DBS
    100x5
    100x5
    These were nice and crisp. I liked them very much and will be adding weight for sure next week. I think these plus the banded lifts are really gonna help me nail a good 500+ dead when I return to the school gym in August.

    Floor press with DBs
    100x6

    Shoulder horn and other rotator work to help stability and power.

    Ab Tabata and finished here.

    Later today is grip work and Hung Gar stuff.


    Also use code 20%off for 20% off of N2BM muscle stuff. I'd jump on it
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  3. Sadly my Sifu has had disappointment in our group of students. We are not progressing as fast he would like us to. He says I am still very far behind compared to where I should be. This saddens me, but I realize I need to devote much more time to this. He was devoting 2 or 3 hours a day when he was learning, which means I need to devote 2 hours to 3 a day to this to. To do this I will split up my up workouts.

    Morning like today comprised of:
    Dynamic Tension
    Stances work both isometric and through the stance walks
    Chikung

    In the middle of the day I did grip and hit some but crazy PR's with the grip. Which I do consider my all around grip to be one of my strongest points. Minus wide pinching do to my small hand structure.

    Night
    Form work
    Blocks and bridges
    Stance dynamic movement.

    This took about 2 hours of Hung Gar and 30 minutes for the grip.
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  4. I'm sorry to read he's not happy, but at least he's giving you some serious motivation and it seems your taking it to heart and applying it. I really enjoyed the video, although I'd heard of it I'd never really seen the use of the weighted sacks. I'd say you did a good job and you seem to me to have the dedication to get to where you want to be.

  5. Quote Originally Posted by Mrodz View Post
    I'm sorry to read he's not happy, but at least he's giving you some serious motivation and it seems your taking it to heart and applying it. I really enjoyed the video, although I'd heard of it I'd never really seen the use of the weighted sacks. I'd say you did a good job and you seem to me to have the dedication to get to where you want to be.
    Yeah he is kinda a role model to me as well as instructor. Known him almost 3 years now and he's been there for me a lot.
    Sandbags are a fun toy, they mimic people very well to me. Lifting up breanna and moving her around actually feels very similar to a sandbag as terrible as that is. So If I ever have to move around a person I'm at an advantage. It also works well for moving other odd objects like couches or tables. It teaches you to have the off center of balance very well. I enjoy them. Strength is not my goal with them but more so conditioning.
    Dedication is my one tool that will get me going. MY dad had the great genetics but they werent all passed to me.
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  6. Play time and training
    YouTube - may 17th.wmv
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  7. Nice Lift but whats the one side squat? is that when you hold a DB or sandbag on a shoulder and squat?

    Also I was wondering if you do anything special for flexibility? I feel like its an important part of athleticism which is usually overlooked.

  8. Quote Originally Posted by joelast View Post
    Nice Lift but whats the one side squat? is that when you hold a DB or sandbag on a shoulder and squat?

    Also I was wondering if you do anything special for flexibility? I feel like its an important part of athleticism which is usually overlooked.
    Sandbag over one side. The side designated is where I place it. We use that movement a lot when we are moving things I think, or at least the loading patter. May not be "correct" but I think it's awesome.

    Flexibility is very important to me and I train it daily twice a day actually after both hung gar workouts. It is also getting working in my hung gar training. First time I met my sifu for class he had me try to use some of BJJ on him. He bent in weird ways and rolled out of it. Locks and manipulations did nothing. I learned very fast that day the more flexible you are the faster you're gonna get out of stuff. Chinese Chin-na from my understanding (i am still new) involves being flexible enough to roll out or gain enough time to get out of a lock.

    On for the workout today.


    Another day another session. This has been a very hectic day today. They are doing construction outside of my apartment on the street and have multiple times today prevented me from leaving or entering my parking lot. I have to park about a mile away at the library during the day now so I can actually use my car. I have to bring it there early in the morning as well. Definitely sucks. Training was the last thing on my mind today as well. Did not get my AM session in as I was lividly angry my car was blocked in. So I just had my regular training session today. Another shot of Ass Lighting as well tonight. Did seem to help get my mind a little more focused on training. There are also some changes. Abs will now be done every training session for one exercise. My intervals of abs on Sunday will now turn into a long term endurance of kettlebell swings to train more endurance based power in a none interval format. Weights on shrugs for neck work will be upped as the reps dropped with one super long set at the end to get more size and power out of them needed for stability. So thatís whatís new in my world. On one final note I will say I am noticing why I like the ancient strength creatine pills much more. I can take them postworkout with worrying about creatine adding the weird taste to my shakes.

    1 arm complex one arm after the other 35lbs
    Snatch x3
    Squat to push press x3
    Bent over row x3
    Snatch x3
    Will be adding one rep next week instead of adding weight.

    Sandbag Tabata 5min
    Lunge squat right
    Military
    Lunge squat left
    Floor Pres
    Bent over row
    Curl
    Triceps ext
    Rotating Deadlift
    Clean
    Added in the clean for deadlifts today was fun.

    1 arm deadlift with standard (the tiny plates)
    220x1 230x1 240x1 EASY

    1arm floor press
    105x1 both 110x1 only the right left hand was eh

    Swings
    60x 3 singles each arm

    Strict curl
    Hammer curl and regular 30lbs 3 reps

    Rotator work
    Side bends 110x8

    Neck Harnes 35x24reps
    Shrug 60x5 reps
    30 rest
    Front bridge 1:30
    Shrug 60x5 reps
    30 rest
    Back bridge 50 seconds
    Shrug 60 x3 reps
    30 rest
    Head stand 30 rest
    Shrug 60x1 rep
    30 rest
    Plate curl 10lbs x30 reps
    20lb kbs for 2 second top hold reps 20 reps
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  9. Another day in the books and another day completed awesome stuff. This morning was a little rough as I didnít get home from class and pass out till around 11pm last night and had to be at work by 5am so that was a total BS fest right there. Woke up and rolled out bed pretty darn groggy. Washed my face and did the normal wake up routine, and then took down an ass lighting and got ready to do my dynamic tension set. By about 15 minutes later I was just starting to wake up a bit so I stared on that. Feeling a little bloat this morning as well from the cottage cheese I used in the pancakes. I can handle some diary but cottage cheese seems to be a no go for now. So yes did the dynamic tension and headed off to work. This was enlightened by the fact I had to go immediately home to meet with some people from the apt building as they were going to talk to the city about this construction ordeal. I ended up missing them, but they are now allowing street and lot parking so this is much better off now. Girlfriend and I got into a bad fight today right before traininÖ Through me off a bit but I took an ass lighting to help get a little more focus and did my best to plow right through it. Did a few mods today to test out new things:
    *swings became snatches
    *Weights went up for some exercises
    *daily abs as I stated before
    *rotator work was added
    *trap and neck work every session now. Did some trap work today no neck though, still a bit sore from the other day.
    *pull aparts are now followed by band pull downs.
    The first sandbag rounds were brutal with the snatches my lower back was fried by the end. The last supersets of the military and bands were more muscle fatiguing than cardio. I may add shrugs onto the end of those next time instead of there own set. Some may ask why so little leg work. Stand in a horse stance for time every day 2x a day you will understand why the leg work is not needed, then add more stancesÖ.. Thatís why. My sifu is a powerlifter so I trust his word we can back it a little down on the leg exercises.

    Now on todays Land of fun:
    70lb Sand bag 18 (SB militarys) /ss/ 10 snatches a side
    70lb SB curl 8 /ss/ 10 snatches a side
    70lb SB tricep ext with handles 10 /ss/ 10 snatches a side
    150lb row parallel handles 6 /ss/ 10 snatches a side
    150 SB bear hug squat 4 /ss/ 10 snatches a side
    150 SV good morning 4 (arched back today) /ss/ 10 snatches

    5 minute rest

    2.5Ē DB push press 60lbs /orange pull apart/ orange pull down
    1/10/10
    1/10/10

    Shoulder horn 2/0/20 10lbs x7
    Situp 25lb plate behind (since every says this is the hardest wayÖ I donít see it) 15 reps and stopped way to easy Iím gonna play with the temp a bit.
    Shrugs 60x8 slow
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  10. I got kicked out of lifetime today for deadlifting 500lbs I didnt drop it but they said it makes to much noise and causes to many issues. The guy was very condescending and rude about it. When I did not drop it and was more than polite. We're not suited for your kinds were his words.
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  11. Quote Originally Posted by Steelwolf View Post
    I got kicked out of lifetime today for deadlifting 500lbs I didnt drop it but they said it makes to much noise and causes to many issues. The guy was very condescending and rude about it. When I did not drop it and was more than polite. We're not suited for your kinds were his words.
    Wheww 500 is some serious weight, nice work.

    Some things never cease to amaze me, judgmental people like that guy are a huge pet peeve of mine. Asking you to be quite is one thing but when people act superior than a complete stranger it really erkks me. Hopefully you didn't pay for an expensive membership all ready.

  12. Quote Originally Posted by Steelwolf View Post
    I got kicked out of lifetime today for deadlifting 500lbs I didnt drop it but they said it makes to much noise and causes to many issues. The guy was very condescending and rude about it. When I did not drop it and was more than polite. We're not suited for your kinds were his words.
    One would think that a gym would encourage heavy lifters if just for the fact that it looks impressive when visitors come But really I don't get the guys tude, since your weren't dropping the weights. Maybe it was because you train yourself and the company provides trainers? Doesn't make sense though because you can't have trainers for every member! was he management? I don't believe there is ever cause for rudeness.
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  13. Quote Originally Posted by joelast View Post
    Wheww 500 is some serious weight, nice work.

    Some things never cease to amaze me, judgmental people like that guy are a huge pet peeve of mine. Asking you to be quite is one thing but when people act superior than a complete stranger it really erkks me. Hopefully you didn't pay for an expensive membership all ready.
    As my girlfriend says he was probably just insecure with himself as not one other train said but just watched me. Last time we lifted there all I was was complimented. Just a guy who doesn't want to look bad in front of clients probably. I didnt even get into how rude it was but it was flat out insulting. As I said she wants to get a job there so I had to behave instead of bitching out the staff and the management.

    Quote Originally Posted by Mrodz View Post
    One would think that a gym would encourage heavy lifters if just for the fact that it looks impressive when visitors come But really I don't get the guys tude, since your weren't dropping the weights. Maybe it was because you train yourself and the company provides trainers? Doesn't make sense though because you can't have trainers for every member! was he management? I don't believe there is ever cause for rudeness.
    I think as I stated it was his insecurity. No he was just a regular trainer, but he tried to say management says blah blah blah at me. They seem to have issues. We went to another gym after that and they said no heavy deadlifting either. This is what society is coming to, gyms were people cant lift weights.
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  14. So yes getting kicked out of the gym yesterday was funny as can be. I hold no hard feelings for them at all. I am not what they are looking for that is fine. My issue was with the way the personal trainer handled the situation. After being in the used car business under my father for 8 years, and the fact I grew up in the home of one of the best salesmen in Chicago (if you knew my father you would understand) I know the sales tricks and marketing tricks people use. This trainer was talking down and being a **** the entire time. The reason I did not complain is my girlfriend is trying to get a job there and one day I may work there because I do not believe the entire chain is bad. My old coach trained at the same chain with bands and chains and no one said a work. I believe it was one insecure personal trainer and that was that. Will I be going back to that particular branch, no I will not. Will I rule out ever visiting another one or working at another branch of the chain, no I will not. One bad apple should not spoil the whole bunch. I respectfully chose to just not visit that one anymore. I feel bad people are so insecure, but that is on their head. My girlfriend once again realizes I am as strong as I say am I, and am as crazy all around strong as she sees every single week. I love my beautiful girlfriend and for her I said nothing.
    On the workout. I am moving Wednesdays workout till Tuesday to set up for when I go back to school. Yes it is a long time off, but still. Sunday and Friday will remain the same. My shoulder on my left side is still a little sore from Bre digging into when we were wrestling. I taught her how to train her grip to tear muscle off of bone and she has been doing it quite well, so as we were wrestling out of instinct she dug into my shoulder and did a number on it. Still trained yesterday with it and trained today as well. The deadlift actually did not fatigue or impair me at all. My weight has still not risen since around the 13th so Shelby once again increased my macros. Double days are really causing a lot of growth stimulus from the dynamic tension as well as the night workouts of stances and other things, and throw regular training on top of that BAM. I believe the CNS will burn out long before we take our muscles to the end. Finished my last ass lightning today and I feel kinda bad. I love those things. I will be needing to pick up another batch of them. When I get paid soon I shall. Well without further blabbering from me lets get on with the show shall we.

    Morning training was dynamic tension

    Night Training:

    1arm DB complex one arm at a time with 35lbs
    Snatch x4
    Squat to push press x4
    Bent over row x4
    Snatch x4

    Rest 3 minutes and:

    Sandbag tabata:
    Right shoulder squat
    Military
    Left shoulder squat
    Floor press
    Zercher squat
    Bent over row
    Curl
    Tricep exts
    Rotating deadlift
    Cleans

    Rest 5 minutes

    1 arm deadlift small plated dumbbells singles
    240,250,260

    1 arm floor press
    105x1 110x1

    Swings
    65 for two singles

    DB Strict curl 32.5 x3
    DB Strict hammer 32.5x3
    DB Tricep ext 1 arm: 22.5 x10
    These are just light accessory

    NECK! AND ABS!
    Side bend 110x10

    Harness 40x25reps
    Shrug 55x5
    Rest 30
    Front bridge 1:40 seconds
    Shrug 55x5
    30 rest
    Back bridge 60 seconds
    Shrug 55x5
    30 rest
    Headstand 50seconds
    Shrug 55x2
    30 rest
    Plate curl 22 with 10lbs
    Shrug 20lb Kbs 3 second hold at top 7 reps
    Neck was a little weaker on the plate curls, but stronger on all else
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  15. Just a highlight of todays events.

    Jujitsu gi (towel) deadlift 105lbs for 10 reps per arm hold at top and slow decent.
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  16. I am a huge animal advocate especially against chaining and animal abuse of any form. Since this journal is about life I thought I would share a first draft of a small poem I wrote on animals and abuse...

    He waits
    You go off to school he follows you to the door as it closes behind
    He waits
    You head out with your friends for a game of catch as he watches you leave with the ball
    He waits
    You go off see you girlfriend with a stuffed animal for her and you donít return till the following day
    He waits
    You leave home to move and into your apartment and just pat him on the head
    He waits
    You receive a call from mom letting you know Sparky had past, as the phone hits the floor so do the tears
    They wait
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  17. My knee was still a little sore today. I wonít say killer, but it was sore. This lead me to realize that I am going to need to start doing a better warm up than I was doing. I think the pain leads from jumping in way to quick. I am not planning an extensive warm up just something quick. You can see it listed coming up. My food has been increased again, I do not know whether I am happy about this or not. I am already eating a ton of stuff already and it is driving me nuts. Training just did not click today. I donít know what it was, but I just didnít feel all there. My mind wanted to quit the entire time but my body seemed to be okish to go through it. Mental funk, which can happen every so often even for me. This last week was a rough one with my regular life so I think its just beating me down. Iíll be good by the next workout Iím sure. On todayís lifts my military was lower and same with my rows. Everything else was much better. I feel this was do to the abdominal/core warm up I did, but I donít care I need it. Switched to a 40b kettlebells as well. It feels pretty light normally, but when using it for my super sets its brutal so it was only 10 reps TOTAL of swings after each set 5 an arm. Hoping to move to 10 an arm quite quickly and then on to 10 snatches an arm. It is amazing how when doing these conditioning sets how heavy a light weight can be and how easy it is otherwise. The goodmornings I usually do at the end I couldnít even pick up the bag I was gassed. Switched around my second set as well. Just one round this time, but next time Iíll move to two. Made it a military push press and a one armed side deadlift with crunches. Then finally working on some smaller body parts to bring up there strength, may be adding in shoulders to that as well. Still need to pick up some N2KS

    Warm Up:
    Mini band pull down and front pull 20 each
    Close, medium, wide, and Buddhist squat 5 each
    Indian club swings with the 1lb club various movements

    Warm up Part 2:
    Calf raises: 35 reps rest 30 then 18 reps
    Powerwheel pikes 5 reps superset roll outs 8 reps
    Neck bridge 1:03 seconds
    Front bridge 43 seconds

    Workout:
    70lb military Press 16 /ss/ 10 40lb kb swings
    70lb SB curl 12 /ss/ 10 40lb kb swings
    70 sb tricep exts /ss/ 10 40lb kb swings
    150lb sb parallel row 4 /ss/ 10 40lb kb swings
    150 sb bear hug squat 6 /ss/ 10 40lb kb swings

    Pushup 70lb 1 single each arm /ss/ 100lb DB side deadlift each arm /ss/ 30 crunches: done for 1 set

    Rotator work, bicep work, tricep work, orange pull aparts
    Stretching
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  18. Bre and I went out last night for my cheatmeal and to watch the fights. I ended up gaining 8lbs of water and "waste" from the meal last night. I found that funny. give me a few days Ill drop it all off. She spent the night, but I dont sleep as well when she is here so I wasn't as well rested and got up late. Love the girl though so its well worth it. But thats the conditions I'm training under, plus no preworkout to go with, but that's life. I'd rather have a not the best workout each week and get to spend the night with her.

    Warm up complex:
    mini band: 20 pull downs and 20 pull arts
    Squat: 5 Buddhist squats, 5 close squats, 5 medium squats, 5 wide squats (knees popping like crazy but felt good. My sifu pops like crazy but its no big deal. Every hung gar master pops but have no joint issues.)
    Indian club 1lb upper body warm up complex.

    2nd part of warm up complex
    Calf raises 2 sets 30 seconds inbetween (these were brutal as my calves were fried still from friday. I have had a hard time walking. )
    Calf top hold with 20lbs each hand did this for 25 seconds.
    Shrug top hold: 20lbs for 60 seconds
    Around the world with sandbag 70lbs 3 each side

    Workout:
    2DB deadlift /w 1 strong band, 1 orange around neck, and a 20lb kettle bell hanging around neck /w belt
    120x2
    120x2
    These tied last week except this week I did 2 sets.

    Stiff legged deadlifts dumbbells this week instead of romanians. Made a less drastic knee bend and really focused on the hams this week. Less range of motion, but focused more on sitting back and using the hams so the weight was dropped. Normally its a power movement for me, but I think the heavy dumbbells deads I can afford to make this an accessory, not something I would normally do on a day like this. I think it will a good decision.
    50x10
    50x10
    50x10
    no belt

    Military Press STRICT one arm DB belt
    75lbs Right arm 2 Left Arm 1
    80lbs Right arm 1 and Left arm 75lbs x1
    My goal is to hit 100lbs before the contest and start repping it out.

    1 Arm dumbbell row
    185x1 each
    200lbs x2 each
    Yes finally that 200lb mark. I am going to not go higher and continue to rep this out until I hit 15-20 reps on this. Then I will start increasing weight again. I want to rep this out like crazy just because. This was my milestone I wanted to hit.

    Went to do floor press but i was shot in the body and couldnt even get them into place so I decided to do floor flys since no bench. I am adding these in either way after the floor press.
    20lbs for 12 rpes I stopped as this is where I wanted it.

    150lb sandbag shouldering
    I got 3 reps as my body was just pffffttt at this point. Couldn't barely stand or walk from the rows.

    Swings kettle bells with 40lb one.
    20 reps each arm no rest

    Accessory movements:
    curls
    triceps pull parts with an orange band
    50lbs e
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  19. Sorry for lack of posts had some relationship difficulties and have just been skating through the workouts. Ill be back in full swing hopefully this week.
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  20. Girlfriend and I are sadly broken up, but we are still seeing each other and trying to work our way through the difficulties. We may be able to save this, we shall see. Actually getting back in the swing of things training.

    Went to class thursday night and my sifu knows I am a grip specialist and we played a little game of mercy. all 5 games ended in less than 5 seconds with me being the loser. I was destroyed. So I really not to make my grip much more aggressively functional. Started making some modifications with his help. I have strongman relevant grip and real strength grip.

    Hammer 12lb
    Front Isometric 7 marking for 12 right and 8 left
    Back isometric: 7 markings for 30 seconds each
    The back is much stronger for me than the front. I also have a slight bend in the elbow when going this heavy.
    Front raise with a straight elbow 1 marking for 60 each
    back raise 1 marking 60 each

    Front raise marking 6 for 6 reps
    rotate marking 2 for 10 reps

    Thumb top TTK
    Right: 6.25lbs for 15 and left 6.25lbs x20

    Grippers 20 with the trainer and 5 with the number 1 pause between each rep

    Eagle loops 55 one rep for every finger but pinky. 37.5 pinky for 1 rep

    Wet dumbbell
    100lbs 2x holds
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  21. The heavy day... My favorite day of the week. This brings back the memories of training strongman with a crew and 4 hour training sessions to comprise all of us getting our **** done. By the end we were all dead and barely had the energy to drive ourselves home, I miss those days. Now I just train at home and after I'm done I can sit and relax, or in most cases start on house work. Workouts on sundays take a while and I probably spend close to 4 hours training when we combined the weights and the hung gar on a sunday afternoon. Today I didnt have work but normally the day after work is devoted to training.

    Today was the day to get back and see how much of training is mental after last weeks total ball sucking session were I couldn't hit any weights. Still did normal workouts this week and everything was fine, and today was no exception.

    Stiff legged deadlifts. My warm up exercise to get those legs ready to roll along with the lower back with 2dbs
    60lbs for 2 sets of 8. Dropped the reps a little I dont think 10-12 is needed. 8 seems more about my style to warm them up and get a nice blend of endurance, strength, and some size along with a good solid stretch.

    Next we moved on to the 1 armed military press. Did warm up sets today.
    20x1, 40x1, 60x1, WS: 80x1, 100x1
    Then we doubled it up with 2bs
    65x10
    I loves me some pressing.

    1 arm rows. Same thing using warm ups
    50, 100, 150, 200x2, 205x1 the 205 was a little 2 sloppy my liking.

    2DB deadlifts
    130x3 135x3 135+20lb kettlebell hangiing from neck (need to buy 2 more tens or more 25s) x5 reps

    Accessory work:
    hammer curls, tricep exts, floor flys (no bench) rotator lying down

    Sandbag shouldering with a 150lb bag
    5 reps

    Body was spend at this point and was unable to do my swings for reps with the KB.

    Hung Gar in a bit
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  22. Last night super super insomnia, very bad insomnia. I ended up falling asleep around 4 am and waking up around 9ish. Thankfully no work today. Today has just been a blur, but I still trained. Was an eh day. Very Eh. Realized some new modifications are in order again.... half way through the workout lol. The sandbags today........ removed. Replacing it with a band complex, or a club complex. Either way middle endurance set so around 3 minutes of a little less. DB complex is still there but adding more reps and an extra exercise. shooting for 30 reps each side before adding weight. One round. Everything else is pretty much the same. Really digging into my grip more than normal as well after that horrific mercy loss. Neck some some stuff was removed but more days are added. Didn't do abs or calves during the workout may do them tomorrow or with my hung gar later on tonight.

    I am realizing though I do need my Ass lightning on days like this. I sadly do not have any right now, and needing to get my hands on them again soon. I don't really need the stim effect, but I need the clear controlled focus that helps me space out to just the workout. My mind was very very foggy today and this workout took WAY WAY WAY to long do to my body going EH. I tried some other preworkout I had but the stim effect definitely did not help, but I felt it hindered me. A small amount of a stimulant for me = great focus. To much = screwed up Omega Wolf.

    Complex: 40lbs one arm rest then other arm
    Upright row 6
    Snatch: 6
    Squat to push press: 6
    Bent over row: 6
    was supposed to be another snatch here........ but didnt happen.

    Went to do bodyweight intervals, but at this point I realized this is not what I'm needing here or the sandbag. I need another conditioning tool and thats when I decided on bands, clubs, and my other toys.

    One arm Floor Press:
    50x5
    70x5
    100x5
    yay for well needed warm up sets. These were a little fuzzy to speak. They were good reps, but a little tougher than they should have been.

    Pistols
    3 sets of 2 off the box. I need to learn these as these come later in a crane form.

    Swings:
    no warm ups here: 70lbs x 3 each side

    1 arm deadlift:
    100x5
    150x5
    200x5
    These were speed pulls, but I'm leaving the weight the same next week as they weren't up to my standard of clean reps

    1 legged deadlift with foot on low bench
    2 sets of 3 reps no weight. balance blows

    Super neck complex with shrugs....

    Oh joy.

    That was today
    ACSM-CPT

  23. I noticed the focus with ass lightning as well this effect alone is worth its weight in gold so add in the other benefits and you have yourself a very nice supplement.

  24. Sundays workout was junky but the highlight was a 150 dumbbell deadlift pair for 5 reps. Feels much more difficult than a 300lb deadlift.

    Today was better:
    Harness lift 100reps for 25lbs fast and quick *hit myself in the nuts really damn hard with the plate. I screamed*
    Harness lift 5 reps each 50lbs for slow controlled reps *put a pillow under myself for not nut hitting*
    Plate curl curl 65 reps 10lbs plate curl neck tired out
    Side Curls 38 reps 5lbs
    The weak points of my neck are the flexors and the side reps.Strengths are extensors and bridges.

    Table top isometric
    27.5lbs for 30 seconds
    32.5lbs for 30 seconds
    stopped here that was 2 sets

    Working on my feat of strength with the table top.

    Needs a preworkout pretty bad. Ass lightning or N2KS not sure.
    ACSM-CPT

  25. The thrilling of another exciting day. As most know these last 2 weeks have been rough on me as my mind has not been all together. Lots of stress and anxiety going through me. Today was my first very good session of weights and conditioning and tonight will be my first good Hung Gar training day in about a week as well. I will really have to nail this good. I am looking forward to spending about an hour combined in stances tonight. My body will be wreck. Also getting back into doing my Chikung exercises that I missed the past few days. Those are always a treat and love the way my body feels after them. Starting my dynamic tension exercises again tomorrow as well.


    Today was a Neck/accessory/ conditioning strength/ day


    Started out with some basic weighted neck work:
    Harness 35lbs for 40 rapid fire fire reps, 55lbs for 5 slow reps, 60lbs for 3 slow reps, and 65lbs for 1 slow rep. The last 3 sets were submaximal.
    Plate curl with 10lbs for 51 reps, these are a combo between slow and controlled and rapid fire
    The side curl 5lbs for 35 reps each again these are a combo
    The farmers hold 50lbs for 2 minutes and a few seconds the straps slipped on my right hand


    Next on to the accessory work:
    Some hammer curls: slow controlled reps of 40lbs for 6 reps
    Floor Flys: slow and controlled for 30lbs for 8 reps
    Rear delt rows DB: 30lbs for 10 reps rapid fire
    Tricep exts behind the neck 1 arm: slow and controlled 40lbs for 10 reps standing
    DB pull over slow and controlled: 20lbs for 10 reps each


    Conditioning work with the ultimate sandbags 70lb and a 40lb KB 1 minute rest between pairs
    Side to side military press with 4 snatches on each arm
    Curl using handles /w 4 snatches each arm
    Triceps ext using handles /w 4 snatches each arm
    Row holding the bag /w 4 snatches each arm
    Overhead squat using the handles to zercher squats


    rotator cuff work
    done


    Need to get some sort of preworkout. I am probably going back to ass lightning. 200mgs of caffeine is really not doing it for me
    ACSM-CPT
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