5/3/1 and Grappling 4 fun Log

Page 17 of 22 First ... 121516171819 ... Last
  1. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Wednesday 12/11/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 7x194 17x151
    Pulldowns 8x90 8x160 3x12x182.75 17x146.25
    Treadmill 6.2mph@5%
    1) bench 3x8,8,9x157.5
    Strap low rows 3x10,12,15x70 (too light)
    2) laterals 3x9x35's
    Fat OHP 3x6,7,9x90.5
    3) 10-counts 3x4x52.5's
    DB shrugs 3x10x52.5's
    Roman chair 3x11xBW

    Extra triceps and wrist roller.

    Pretty good workout. I am eating a ton and moderately dirty. I'm piling in around 3K a day which is a lot for me. I'm used to around 2K because I'm always watching my weight during BJJ 'season'.

  2. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Friday 12/13/13

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x255 14x263.5 14x205
    45 hypers 4x18x25
    Lever bar 8x2.5 3x15,17,20x5
    Treadmill 6.2mph @5%
    1) reverse hypers 3x10x121.5
    Horizontal abs 3c11,13,16x85
    2) log cleans 3x3,4,4x152
    Land mines 3x8x53.75
    3) 45 hypers 3x11x20

    Calves and forearms.

    Pretty good squat. Log cleans killed me though. I had a tremendous leg and back pump. Not sure if it's coincidence or the LGD. Who knows. I did bump up to 5mg's so I'm thinking its the LGD. Military Monday. If this stuff works as well as advertised I'm gonna switch to 4 days a week for a little while and see how it goes.
  3. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Sunday 12/15/13

    BJJ drilling 1 hour.


    Monday 12/16/13
    Rotator cuff
    DE bench 20x45 3x45+74 3x65+74 3x85+74 3x105+74 4x3x122.5+74 mid 4x3x122.5+74 reg.
    military 8x45 5x95 5x115 3x135 10x141.5 18x110
    CS rows 8x245 3x10,10,11x287 18x227
    Treadmill 6.2 mph@5%
    1) log 3x7,7,8x118
    CS rows fatz 3x9,10,10x228
    2) 4-board 3x6,7,7x180
    DB curls 3x8,8,9x46.25's
    3) push-ups 3x11,12,13
    Inverts 3x11,11,13
    GHR sit-ups 2x16,17x2.5

    Extra bench and wrist roller.

    Pretty decent workout. I think the LGD is kicking. I was wary and thinking it might have been placebo, but I'm thinking it's working. I'll know for sure after bench and squats next week. I'm supposed to DE squat and DL Wednesday but I may have to push to Friday. I am still monster sore from squatting on Friday.
    •   
       

  4. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,329
    Rep Power
    3827592
    Level
    92
    Lv. Percent
    57.55%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Solid sessions as usual dude
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  5. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Thanks Sean. I'm still grinding away. Slow and steady, at least the slow part. Hahaha.

    Wednesday 1218/13
    Hips and swings
    DE SSB box 8x65 added lights 2x65 2x116 8x2x138.5
    DL (1/2") 5x135 5x185 5x235 2x285 13x308.5
    GHR 4x11,12,15,15xSingle micro (about killed me)
    Treadmill 6.2mph@5%
    1) SSB squats 3x8,8,11x180
    Vertical abs 3x15x91.75
    2) DB cleans 3x3,3,4x63
    Band rotations 3x6xMonster
    3) SLGM 3x11xGreen+Mini

    Pretty decent session. Hams and quads are wasted. Bench in a few days. Need to get more calories I think.

    BJJ drilling 1 hour. Side control stuff from top.
  6. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Friday 12/20/13

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 5x205 3x205 15x162
    Pulldowns 8x90 8x160 3x12x183 8x160
    Treadmill 6.4mph@5%
    1) DB Bench 3x6,7,8x62.5's
    Belt rows 3x10,12,12x80
    2) laterals 3x9,9,10x35's
    Fat OHP 3x7,8,12x91
    3) 10-counts 3x4x52.5's
    Roman chair 3x11,11,12

    Extra triceps and wrist roller.

    Really good workout. LGD has definitely kicked. Body weight was at 196.8. Little bloated as planned for bench day. My bench is my weakest lift. Picked up 2 reps on 95% set and more on assistance and accessory stuff. Squats Tuesday. Looking for a real good day. When my squat goes up, everything goes up.
  7. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Saturday 12/21/13

    Wrestling practice
    30 minutes of drilling and 20 minutes live. Felt decent for an old man.

    Monday 12/23/13
    Hips and swings
    SSB Squats 8x65 8x135 5x185 5x225 2x265 12x278 14x225
    45 hypers 4x19x25
    Lever bar 8x2.5 3x17,18,20x5
    Treadmill 6.4mph@5%
    1) reverse hypers 3x10x122
    Horizontal abs 3x12,15,16x85.5
    2) bag flips 3x4,4,6x114
    Land mines 3x8x55
    3) 45 hypers 3x11x20

    Skipped calves and forearms today. Pretty good workout. Picked up 2 extra reps at 95% this cycle over last. Feeling stronger finally. Off until Thursday most likely.

    278x12

    http://youtu.be/I4zpVe14rV4
  8. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Thursday 12/26/13

    Rotor cuff
    DE bench 20x45 3x45+74 3x85+74 3x105+74 4x3x122.5+74 4x3x122.5+74
    Military 8x45 5x95 5x115 3x135 1x145 7x150 15x118
    CS rows 8x245 3x10,11,13x287.5
    Treadmill 6.4mph@5%
    1) log 3x8x118
    CS fatz rows 3x10x228.5
    2) 4-board 3x7,7,8x180
    DB curls 3x6x47.5's
    3) push-ups 3x12,12,14xBW
    Inverts 3x12,12,13xBW
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.

    Very good workout. LGD is working. Weight closing in on 200.
  9. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Sunday 12/29/13

    Hips
    SSB DE squats 8x65 added light bands 2x65 2x115 8x2x139
    DL (1/2") 5x135 5x185 5x235 2x285 1x315 3x325.5 and bang tweaked my back.

    Bagged it here. Luckily it doesn't seem as bad as usual. I'll see how it feels tomorrow. Wanted to bench Tuesday. It was my own fault. All amped up and lost concentration on form. Dumb assed rookie mistake.
  10. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Monday 12/30/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 13x184 1x205.5(95%) 8x162
    Pulldowns 8x90 8x160 3x12,12,13x183.75 10x160
    Treadmill 6.5mph@5%
    1) bench 3x8,9,10x158
    Strap rows 3x8,8,10x90
    2) laterals 3x9,10,10x35.75's
    DB Press 3x9x45's
    3) 10-counts 3x4x52.5's
    Roman chair 3x11xBW

    Extra triceps and wrist roller.

    Very good workout, especially after yesterday's debacle. Back if feeling better. Part of the problem is I can't just lay on my back and sleep at night and let it relax. I'm flipping and flopping and in twisted positions all night.
    I'm gonna keep hitting the PVC roller and I'm hoping to do a squat workout without the squat, on Wednesday. I'm hoping that will fix me up.
    Also one more change for squat, bench, and DL. I'm adding in some singles again. I'm gonna do 95%, 97.5%, and 100% of working max for singles each week, respectively. Nothing too hard just need to feel a little weight in my hands.
    Body weight was 201.2 today after a shake. Weight is starting to add up.
  11. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Tuesday 12/31/13


    SSB GM's 10x65 10x85 10x105 4x15x115
    45 hypers 3x20x35

    Back health workout after Sundays injury. Feels pretty good right now. A little tight but nothing abnormal. I think I could probably DL Friday, but I'm gonna stick to the plan and not push it. OHP tomorrow and another back health day Friday. I will probably DE squat, DL only up to like 235 for a few, and do GHR and that's it. Also I am going to rerun week 1 of my cycle for the Bench and OHP. I don't want to miss the 85% week for squat and DL and hitting them again on the other two exercises certainly wont hurt me. They are usually good primers for my following 2 weeks.
    I have been contemplating a programming change for a while now but I'm still not sure. If I do change it's gonna be back to westside template for a while. I feel like I need to get some closer to max weights in my hands for some volume, not just the here and there like I do with 5-3-1. We will see. I had the same ideas last year and then never changed because things went well.
  12. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Thursday 1/2/14

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x95 4x3x106.5+ mini mid 4x3x106.5+mini pinky
    Military 8x45 5x95 5x115 2x125 12x134 12x118.5
    Crocs 8x60 4x14,15,15,18x83
    Treadmill 6.5@5%
    1) log 3x7x130
    Fatz DB rows 3x7,8,8x47.5's
    2) close grip bench 3x10x138
    BB curls 3x4,4,5x97.5
    3) push-ups 3x12,13,14xBW
    Inverts 3x11,13,13xBW
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.

    Good workout. Easy DL tomorrow then back to normal on Sunday for a full first week of the cycle.
  13. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Friday 1/3/14
    Hips and swings
    DE squat 8x65 3x65+87 2x115+87 8x2x141.5+87
    DL (1/2") 5x135 5x185 5x235
    GHR 3x10xBW

    Shut it down there.

    Saturday 1/4/14
    Wrestling practice
    Live 7x2:00

    Felt decent after the first one. Didn't warm up at all. Always happens that way.

    Tomorrow is bench and I'm gonna try and see if I can get some bJJ drilling in, in the morning. Nothing too heavy, maybe an hours worth.
  14. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Sunday 1/5/13

    Rotator cuff and neck
    Bench 20x45 5x95 5x115 5x135 5x155 2x175 15x184 2x205.5 12x162
    Pulldowns 8x90 8x160 3x12,13,13x183.5 11x160
    Treadmill 6.6mph@5%
    1) DB bench 3x8,10,10x62.5's
    Strap rows 3x12,14,15x91
    2) laterals 3x10x35 5/8's
    DB press 3x9,9,10x45's
    3) 10-counts 3x4,4,5x52.5's
    Roman chair 3x11,12,13

    Extra triceps and wrist roller.

    Really good workout. This LGD is the real deal. Hoping to squat tomorrow. It's supposed to be brutally cold here so it should be interesting.
  15. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Monday 1/6/14

    Hips
    SSB squats 8x65 8x135 5x185 3x225 2x245 18x252 2x281.5 15x192.5
    SSB GM's 4x15x115.5
    Lever Bar 8x2.5 3x18,18,20x5
    Treadmill 6.6mph@5%
    1) reverse hypers 3x10x122.5
    Horizontal abs 3x15,18,20x86
    2) log cleans 3x4x152
    Land mines 3x8x55
    3) 45 hypers 3x12x20

    Calves 3 sets.

    Pretty good workout. Squat weight felt good. Cold in the gym. Was down under 10 degrees at one point.
  16. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Wednesday 1/8/14

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85
    4x3x107 mid 4x3x107 pinky
    Military 8x45 5x95 5x115 2x125 15x134 12x118.5
    Crocs 8x60 4x15,15,15,19x83.5
    Treadmill 6.6mph@5%
    1) log 3x7,7,8x121
    DB rows 3x8,8,9x47.5's
    2) close grips 3x10x139
    BB curls 3x4,5,6x97.5
    3) push-ups 3x13,13,14
    Inverts 3x12,12,13
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.

    Very good workout. Strength is going up solidly.

    BJJ drilling about 45 minutes.
    Live 3x4:00.
  17. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Friday 1/10/14

    Hips
    DE SSB Box 8x65 2x65+80 2x115+80 8x2x141.5+80
    DL (1/2") 5x135 5x185 5x235 1x285 14x293.5 2x325
    GHR 4x8,9,10,11xSingle micro wrapped twice (this was an increase in tension)
    Treadmill 6.6mph@5%
    1) 3" DL 3x6x212
    Vertical abs 3x16x92
    2) DB Snatch 3x3,3,4x51
    Band rotations 3x6,6,7xmonster
    3) SLGM's 3x12xGreen+Mini

    Calves.

    Pretty good workout. I didn't go crazy on DL. Wanted to test out the back. Felt fine. Probably had 2+ more in me.
    Had a gym first today. Monster mini snapped on me while doing rotations. Luckily I wasn't very far into the rep and it whipped out around me. I had a piece of exercise tubing snap on me on e while doing band resisted penetration steps once, but never an elitefts band.

    Big wrestling tournament tomorrow. Bench on Sunday. Hitting up a steak and fries meal here in a little bit.

    Body weight was at 200.9 with sweats and shoes on.
  18. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Sunday 1/12/14

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x185 11x195 3x211 10x173
    Pulldowns 8x90 8x160 3x13x183.75 13x160
    Treadmill 6.8mph@5%
    1) bench 3x9,10,10x158.5
    Strap rows 3x10,10,12x100
    2) laterals 3x10,10,11x35 5/8's
    DB press 3x9,10,10x45 5/8's
    3) 10-counts 3x5x50's
    Roman chair 3x12xBW

    Extra triceps and wrist roller.

    Pretty good workout. Got an extra rep on bench that I wasn't expecting. I was supposed to do my first injectable run this spring but as well as this LGD run is going I may skip it and do another LGD run early summer. Who knows. I would like to feel what it's like to be 'on' at least once. Hahaha.
  19. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Monday 1/13/14

    Hips and swings
    SSB Squats 8x65 8x135 5x185 5x235 2x255 14x266.5 3x289
    Lever bar 8x2.5 3x18,19,20x5
    SSBGM's 4x15x116
    Treadmill 6.8mph@5%
    1) Reverse Hypers 3x10x123
    Horizontal Abs 3x15,17,17x87.5
    2) bag flips 3x4,4,6x114
    Land mines 3x8x55
    3) 45 hypers 3x12x20

    Calves.

    Decent workout. I would have liked 2-3 more reps, which I probably could have gotten, but I'm developing some tendinitis in my hip, on the outside, again, and I didn't want to push it too much. I cut out my first set last, set to help alleviate it. I'm gonna get back to foam rolling it on a regular basis.
    Body weight was down around 197.2. I'll probably drift down a bit more as I've been eating more protein and less carbs. I'm gonna hit somewhere for steak and fries on Saturday though. I don't want to drift much lower right now. I have another 1-1.5 months to push my strength up before I have to even think about making weight and getting in grappling shape.
  20. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Wednesday 1/15/14
    Rotator cuff DE bench 20x45 added mini's 3x45 3x65 3x85 4x3x107.5 mid 4x3x107.5 pinky grip Military 8x45 5x95 5x115 2x135 10x142 12x126 Crocs 8x60 3x15x83.75 20x83.75
    Treadmill 6.8mph@5%
    1) log 3x7,8,8x122
    DB fatz rows 3x6,6,8x50's
    2) close grips 3x6,7,10x145
    BB Curls 3x5,6,7x97.5
    3) push-ups 3x13,14,14
    Inverts 3x13,13,14
    GHR sit-ups 3x10x10

    Extra bench and wrist roller.


    Pretty decent. Getting sore shoulders and hips. Gonna DL tomorrow then next week is back to 3 workouts a week. Wrestling is gearing up and my joints could use the break. As soon as I get some $$$$ I'm ordering more TB-500. Shot does wonders for me.
  21. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Thursday 1/16/14

    Hips and swings
    DE Box squat 8x65 2x65+87 2x115+87 8x2x142+87
    DL (1/2") 5x135 5x185 5x235 2x285 12x310.5 2x336.5
    GHR's 4x9,10,10,11xSingle micro
    Treadmill 6.8mph@5%
    1) SSB box squats 3x6x185
    Vertical abs 3x16,16,17x92.25
    2) DB cleans 3x3,4,4x63.5
    Rotations 3x6,6,8xMonster
    3) SLGM's 3x12xGreen+Mini

    Calves 3 sets.

    Not bad. Off until Sunday. Match tomorrow.
  22. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Sunday 1/19/14

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 2x195 7x205.5 3x216 10x185
    Pulldowns 8x90 8x160 3x13x184 15x160
    Treadmill 7mph@5%
    1) DB bench 3x10,10,11x62.5's
    Strap rows 3x10x105
    2) laterals 3x10,11,11x35 5/8's
    DB press 3x10x45 5/8's
    3) 10-counts 3x5,5,6x50's
    GHR sit-ups 2x11x10

    Extra triceps and wrist roller.

    Ditched roman chair sit-ups. I'm hoping they were the culprits in making my knees ache. They were screaming on the first set.

    Good workout. Hit 2 extra reps on 95%. Felt good. 6 more weeks of LGD.
  23. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Well, back on the sick train. Worst possible timing too. Hopefully get one in by Thursday if I'm alive.
  24. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Finally feeling human but still not back to par. Leaving tomorrow for a tournament and won't be home until late Saturday night, so plan is to eat big and get my weight back up this weekend and squat on Sunday. Only thing left lingering is this horrible cough.
  25. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Sunday 1/26/14

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x265 8x281.5 3x296
    SSB GM'S 4x15x116.5
    Lever bar 8x2.5 3x19,19,20x5
    Treadmill 7mph@5%
    1) reverse hypers 3x10x123.5
    Horizontal abs 3x15x88.5
    2) log cleans 3x4x152.5
    Land mines 3x8x55
    3) 45 hypers 3x12x20

    Extra calves.

    Pretty decent for being sick for so long. Still coughing up a lung.
  26. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Tuesday, 1/28/14

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85
    4x3x108 narrow 4x3x108 mid grip
    Military 8x45 5x95 5x115 3x135 2x145 7x150 9x135
    Crocs 8x70 3x15x84 20x84 straps
    Treadmill 7mph@5%
    1) log press 3x6x125
    Fatz rows 3x6,7,8x50's
    2) close grips 3x6,8,10x146
    BB curls 3x5,6,7x97.5

    Cut it short here. Chest is super congested, just couldn't breath.

    BJJ practice about an hour.
  27. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Friday 1/31/14

    Hips, swings, abductions
    DE squats 8x65 2x65+94 2x115+94 8x2x143+94
    DL (1/2") 5x135 5x185 5x235 2x285 1x315 10x328 3x345
    GHR 4x10,10,11,12xMicro wrapped once
    Treadmill 7mph@5%
    1) 3" DL 3x6x213.5
    Vertical abs 3x16,17,17x92.5
    2) DB snatch 3x3,4,4x51.5
    Rotations 3x6,7,8xMonster
    3) Glute Bridge 3x6x135

    Calves and forearms.

    Pretty decent workout considering how long it's been since I dead lifted. Bench Sunday.
    Checked BW for the first time since I got sick. Way down to 194. Back on the dirty diet for a few weeks.
  28. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Sunday 2/2/14

    Groundhog Day. I live 40 miles away. Only ever saw the thing in the Christmas parade though.

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 15x185 3x206 11x163
    Pulldowns 8x90 8x160 3x14x184.25
    Treadmill 7.1mph@5%
    1) bench 3x10x159
    Strap rows 3x11x106
    2) laterals 3x11x35 5/8's
    Band MP 3x7x69
    3) 10-counts 3x5,6,6x50's
    GHR sit-ups 2x12x10
    4) run 1:00@9.0mph@0%

    Extra triceps and wrist roller.

    Not bad considering everything the last two weeks. Matches Tuesday and Wednesday so I'm not sure when squats are gonna happen. If I can't tomorrow, then probably not until Thursday. I'll OHP Friday, hopefully. Need more food. Been tough lately with all the matches and tournaments going on lately.
  29. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Wednesday 2/5/14

    Hips, swings
    SSB squats 8x65 8x135 5x185 5x225 2x245 14x257 3x287.5
    SLDL 4x15x143
    Lever bar 8x2.5 3x8x6
    Treadmill 7.1mph@5%
    1) reverse hypers 3x10x124
    Horizontal abs 3x15x88.75
    2) bag flips 3x4,6,6x114
    Land mines 3x8x55
    3) 45 hypers 3x13x20
    4) run 1:10@9mph@0%

    Calves.

    School canceled along with match, so I got a squat in today. Decent workout considering I had about 4 coughing fits during the workout.
  30. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Friday 2/7/14

    Rotator cuff
    DE bench 20x40 3x45+80 3x65+80 3x85+80 3x105+80 4x3x122.5+80 close 4x3x122.5+80 mid grip
    Military 8x45 5x95 5x95 5x115 3x125 15x135 13x119
    CS Rows palms facing 8x245 3x12,12,13x267.5 15x227
    Treadmill 7.1mph @5%
    1) log 3x6,6,7x126
    CS Rows 3x7x225.5
    2) reverse green bench 3x6,7,8x187.5
    DB curls 3x6,6,8x47.5's
    3) push-ups 3x14xBW
    Inverts 3x14xBW
    GHR sit-ups 2x12x10
    4) run 1:20 @9.0mph@0%

    Bench and wrist roller.

    Pretty good workout. Body weight was up to 196.5 today. I've been slamming down spaghetti like its my job. Probably need more milk. Not sure of schedule. Probably DL Sunday and bench Tuesday. Have to see how things work out. I'd like to get on the mats once next week. Wednesday maybe. Have matches Tuesday and Thursday.
  31. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Monday 2/10/14

    Hips
    DE squats SSB 8x65 added light and mini's 2x65 2x115 8x2x140
    DL (1") 5x135 5x185 3x235 2x285 14x295.5 2x330
    GHR 4x10,11,11,13x Single micro
    Treadmill 7.1mph@5%
    1) SSB box squats 3x6,6,7x187
    Vertical abs 3x17x92.75
    2) DB cleans 3x4x63.75
    Band rotations 3x6,8,8xMonster
    3) Glute bridges 3x6,6,7x136
    4) run 1:20@9.0@0%

    Pretty decent. Didn't kill myself on DL. Trying to decide on another SARM's run or my first real AAS cycle. Still going back and forth.
  32. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Wednesday 2/12/14

    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x185 11x195.5 3x211.5 12x173.5
    Pulldowns 8x90 8x140 4x15x160
    Treadmill 7.2mph@5%
    1) DB bench 3x10,11,12x63 1/8's
    Strap rows 3x11,11,12x106.25
    2) laterals 3x11,11,12x36 1/4's
    OHP bands 3x7,8,8x70+Minis
    3) 10-counts 3x6x50's
    GHR's 2x13x10
    4) run 1:40@9.0mph@0%

    Extra triceps and wrist roller.

    Pretty good workout. Extra rep on bench.
  33. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Wednesday night
    BJJ
    Drilling 15 minutes
    Live 6x5:00

    One if our guys last night, so we rolled. He got a job in Pittsburgh and will be training at the mother school from now on.

    Friday 2/14/14

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x265 14x272.5 3x295
    SLDL 4x15x145
    Lever bar 8x2.5 3x8x6
    Treadmill 7.2mph@5%
    1) reverse hypers 3x10x125
    Horizontal abs 3x15,15,18x90
    2) log cleans 3x4,4,5x152.5
    Landlines 3x8x55
    3) 45 hypers 3x13x20
    4) run. Scratched, back pump was too bad.

    Calves.

    Pretty good workout. 2 extra reps on squats. Weight is up to 199.0. Gonna hold here them start a nice, gentle drop to 187-188 range. Nothing to quick.
  34. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Monday 2/17/14

    Rotator cuff
    DE bench 20x45 3x45+80 3x65+80 3x85+80 3x105+80 4x3x123+80 mid 4x3x123+80 pinky
    Military 8x45 5x95 5x115 3x135 12x142 14x126.5
    CS rows palms facing 8x245 3x13,13,14x268 15x226
    Treadmill 7.2mph@5%
    1) log 3x6,7,7x126.5
    CS Fat Rows 3x7,7,9x226
    2) reverse green bench 3x7,8,12x188
    DB Curls 3x7,7,8x47.5's
    3) push-ups 3x15,15,17xBW
    Inverts 3x14,14,15xBW
    GHR sit-ups 2x13x10
    4) run 2:00@9.0mph@0%

    Extra shoulder volume.

    Pretty good session. Taking out extra bench and wrist roller. Think my shoulder discomfort is actually my bicep head. Gonna take off from wrist roller for a bit and see if it gets better.
  35. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Wednesday 2/19/-4

    Hips
    DE box SSB 8x65 added light+Mini 2x65 2x115 8x2x141
    DL (1") 5x135 5x185 5x235 3x285 1x305 10x313
    GHR's 4x11,11,12,13xSingle Micro
    Treadmill 7.2mph@5%
    1) 3" deficit deads 3x6x215
    Vertical abs 3x17,17,18x95
    2) DB snatch 3x4x52
    Band rotations 3x7,8,8xMonster
    3) Glute Bridges 3x6,7,7x137
    4) run 2:20@9mph@0%

    BJJ drilling 1 hour.

    Decent workout, nothing great. Back was a little stiff so I didn't go push it too hard.
  36. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Friday 2/21/14

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x195 8x206 3x217 11x185
    Pulldowns 8x120 4x15x160.5
    Treadmill 7.4mph@5%
    1) bench 3x10,10,11x160
    Strap rows 3x11,12,13x106.5
    2) lateral 3x11,12,12x36.25's
    MP minis 3x8,9,9x70.5
    3) 10-counts 3x6,6,7x50's
    GHR sit-ups 2x13x10
    4) run 2:30@9mph@0%

    Extra triceps and wrist roller

    Pretty good. Extra bench rep.

    Sunday 2/23/14
    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x275 11x287.5 4x302.5
    Lever bar 8x2.5 3x8,8,10x6
    SLDL 4x15x145.5
    Treadmill 7.4mph@5%
    1) reverse hypers 3x10x125.5
    Horizontal abs 3x15,16,18x90.5
    2) bag flips 3x6x114
    Land mines 3x8x55
    3) 45 hypers 3x13x20
    4) run 2:40@9mph@0%

    Pretty solid. Extra 3 reps on squats, although I was sick last cycle and short 2 reps, so it's a net +1 rep. I'll take it. Of until Tuesday or Wednesday, depending on schedule.
  37. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Monday 2/24/14

    Elliptical
    14minutes on program 1.

    And so it begins.
  38. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Tuesday 2/25/14

    Rotator cuff
    DE Bench 20x45 3x45+80 3x65+80 3x85+80 3x105+80 4x3x123.5+80 mid 4x3x123.5+80 pinky
    Military 8x45 5x95 5x115 3x135 1x145 8x151 12x135
    CS Rows 8x245 3x13,14,14x268.5 16x230
    Treadmill 7.4mph@5%
    1) log 3x7x127
    CS fat rows 3x8,8,9x226.5
    2) reverse green bench 3x8,9,10x190
    DB curls 3x7,8,8x47.5's
    3) push-ups 3x15xBW
    Inverts 3x14,15,15xBW
    GHR sit-ups 2x14x10
    4) run 2:50@9.0mph@0%

    Pretty decent. A little pressed for time, skipped the extra stuff.
  39. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Wednesday 2/26/14

    Elliptical 20minutes at program #1

    BJJ
    Drilling purple belt stuff and rolled live 3x3:00
  40. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.68%
    Achievements Posting Pro

    Thursday 2/27/14

    Hips and swings
    SSB DE squats 8x65 added lights and minis 2x65 2x115 8x2x142
    DL (1") 5x135 5x185 5x235 2x285 1x315 10x330.5 3x347.5
    GHR 4x12,12,12,13xmicro
    Treadmill 7.4mph@5%
    1) SSB squats 3x6,7,7x189
    Vertical abs 3x16,17,18x96
    2) DB cleans 3x4,4,6x64
    Rotations 3x8xMonster
    3) Glute Bridge 3x7x138
    4) run 3:15@9mph@0%

    Calves.
    Pretty decent workout. Could have more on DL but grip kept slipping. Gotta remember to chalk the thumbs up from now on.
    Picked up my first proper run today.
    Weeks 1-12 test E 250 a week
    Weeks 5-9 var 50/day
    Weeks 10-14 var 100/day
    Weeks 1-16 liver support
    Aromisin 12.5 every other day
    Pct
    13-14 HCG 1000 units a week
    15-18 post cycle/unleashed
    Osta 25/day
    Forma
    19-22
    Osta 25/day
    HCGenerate
  

  
 

Similar Forum Threads

  1. Greatest Grappling Match Ever (MMA)
    By VolcomX311 in forum MMA
    Replies: 11
    Last Post: 11-18-2010, 08:14 AM
  2. P-slin for MMA and Grappling?
    By JudgementDay in forum Supplements
    Replies: 14
    Last Post: 05-14-2009, 01:14 PM
  3. supplementing for grappling
    By choke5050 in forum MMA
    Replies: 18
    Last Post: 03-27-2007, 06:54 PM
  4. what to eat and take before grappling match
    By dontsurfonmytur in forum MMA
    Replies: 8
    Last Post: 12-20-2006, 07:31 PM
  5. First Grappling contest in over 3 years
    By ironviking in forum General Chat
    Replies: 4
    Last Post: 07-08-2005, 11:28 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in