GP's Power/Performance/Size/Speed & Endurance Log

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This is going to be my new ongoing log with various types of programming to reach my ultimate goal of having a high leve of power / performance / size / speed and endurance aka an all-around elite badass.

Right now I am following WS4SB III, but I will be deviating/altering the program from it's original template. I will not be choosing many of the traditional assistance exercises that have been recommended by DeFranco - at least not as suggested. I will be incorporating more functional movements, and will not be using DB's, especially for the volume portion of the routine.

I'm basically looking to kick my ass in several ways while learning new skills. This is going to be a very broad log, with aspects of powerlifting, bodybuilding, GPP, conditioning and speed training with a hell of a lot of mobility/rehab/prehab going on.

Clearly I can't focus on all at once (several though, yes), so I will be periodizing my programming until I have a good general foundation in all of the above, then let's see what happens.

My Current Stats:

Height: 6'2"
Weight: 240 lbs
BF%: ~18%

Body composition wise, I am aiming for 230lbs, 10-12%BF and will be happy to maintain this as a new set-point.

Diet:

I will be aiming to eat more or less a very clean Paleo diet, with carbs around my training as required. I will be carb-backloading whenever possible, as long as my workouts are in the evening.

Supplements: TBD

Note: I am coming off several injuries over the past couple years and am getting my #'s back up. I had 2 SLAP tears and one herniated disc. I had 1 SLAP repair, the other shoulder I'm doing PT for and working around it as it's minor compaired to the other side I had repaired - but I do need to work on stability for the shoulders now. For the disc herniation, I had to do yoga several days per week, along with TONS of PT/rehab work for almost a year to get my strength back to the point where I don't feel pain squatting/lifting. Bare with me, these #'s will hopefully shoot up quickly now! The interesting thing is that I've gained a lot of my size back quickly, just not the strength yet, as I kept having setbacks in progress (mainly pain and occasional re-injury) but I am fairly pain free now.
 
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Tonight is Max Effort Upper Body day at my new gym.

Aiming for this:

Barbell bench presswork up to a max set of 3-5 reps (f that though, going to throw in singles)
Kettlebell Floor Press: 2 sets of max reps (rest 3-4 min) (likely adding an extra 3rd set)
Skill work: Ring Pullups (iso holds for now, we'll see how much I suck at this)
Chest supported KB Rows: 3-4 sets of 8-12 reps -superset with- Band pull-aparts: 2-3 sets of 12-15 reps /
Barbell shrugs: 3-4 sets of 8-15 reps
Barbell curls: 3-4 sets of 8-15 reps

Prowler: As much as $%&&@ possible until I fall over
 
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GP's Power/Performance/Size/Speed & Endurance Log

Max Effort Upper Body

BB bench press

Bar x 10
90lbs x 5
110 x 5
145 x 3
195 x 3
225 x 2
235 x 2

Note: measured above in pounds.

Kettlebell floor press

48kg x 12
48kg x 10
48kg x 8

Note: keeping this in KG's. Number is total weight lifted. (24KG per side). Started each set from an upright position, got down onto floor similar to turkish getup. First time doing these, but very confident with this lift now.

Chest supported KB rows superset band pull-aparts

32kg x 10 warmup note: these are tougher than I thought without being in seated position (was lying face down on a bench that was on top of 2 boxes)

32kg x 11 ss 11 bp's
32kg x 11 ss 11 bp's

2 Ring Pullups

32kg x 10 ss 11 bp's


1 Ring Pullup

Note: measuring in KG's. Using total weight lifted. Noticed my chest seems stronger than my back. I'll have to fix this. Added Ring Pullups (super hard, but these will be great on my shoulders)


Barbell Shrugs:


95 x 10
95 x 10
95 x 10

Notes: measuring in pounds. holding 2-3s at top

Barbell Curls:

Warmup bar x 12

65 x 15
65 x 12
65 x 8

Notes: measuring in pounds

Prowler x 135# x 4 laps (I will measure the length in yardage one of these days)
 
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Dynamic Effort Lower Body

Box Jumps:

6 reps x 30"
3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"

Bulgarian split squats, front leg elevated (extended ROM)

BW + 30lbs x 8 x 2
BW + 30 x 8 x 2
BW + 30 x 8 x 2

RDL's

Bar x 10
95 x 10
115 x 10
115 x 10

Spread-eagle sit-ups (holding plate over chest):

Used 25# plate

10 + 25#
10 + 25#
10 + 25#
10 + 25#
 
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Repetition Upper Body Day

Absolutely brutal workout last night (below). Did a ton of volume, added in banded bench press for first time, finished off a long workout by joining up with a crossfit class that was going on (was a pretty simple one I had thought). Completely brutalized me though, I was already depleted from my workout when going into it.... but this is the sort of training I need.

Kettlebell bench press:

32KG x 10 - warmup
48KG x 10
48KG x 8
48KG x 8

Notes: I need to buy kettlebell arm guards as the weight feels really uncomfortable on my left arm. Need the pads. This was my first time doing bench press with KB's. Definitely much different feel to them.

Banded barbell bench press

Bar x 10
95 + red bands x 10
95 + blue bands x 10
95 + doubled over red bands x 10
95 + doubled over red bands x 10

Note: arms were a shakin. First time doing these. Going to keep these in the routine for stability and lock out power.

banded-benchpress.JPG



Burnout set / chest finisher (no bands - BB bench press)

95 x amrap (20)

Chest Supported KB rows X Reverse flies superset:

32kg KB rows x 10 superset 12 RF's
32kg x 10 ss 12 RF's
32kg x 10 ss 12 RF's
32kg x 10 ss 12 RF's

Ring pull-ups

1
1
1
1
1

Note: Very slow on the eccentric portion of each (building up strength for these)

Kettlebell lateral raises:

20# x 12 x 2
20 x 10 x 2
20 x 10 x 2
20 x 10 x 2

Barbell shrugs X Barbell Curls:

BB Shrugs
95 x 10
Superset
BB curls
65 x 10

BB Shrugs
95 x 10
Superset
BB curls
65 x 10

BB Shrugs
95 x 12
Superset
BB curls
65 x 12

BB Shrugs
95 x 12
Superset
BB curls
65 x 12

Metcon finisher for cardio and extra volume (joined in with a crossfit class):

10 thrusters (front squat into overhead press)
200m row
10 thrusters (front squat into overhead press)
200m row
10 thrusters (front squat into overhead press)
200m row

Note: I was completely depleted for this, wrecked me. Doing this sort of thing is going to help me with muscle/cardio endurance though.
 
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2 days later and I'm still absolutely obliterated from that last workout lol... chest and back are still feeling it. I think I'm going to start rowing daily (on rowing machine) as a form of active recovery / extra cardio. Tonight is Max Effort Lower Body day. Time to squat, along with some prowler madness.
 
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Max Effort Lower Body day

Barbell Squat

Bar x 10
90 x 10
135 x 5
155 x 5
185 x 5
225 x 3
235 x 3
245 x 3
255 x 3

Barbell Split Squats (first time trying these)

Bodyweight + Bar x 6 x 2
Bodyweight + Bar x 6 x 2

Bulgarian Split Squats (with kettlebells)

Bodyweight + 52lbs x 6 x 2
Bodyweight + 52lbs x 6 x 2
Bodyweight + 52lbs x 6 x 2

RDL's

Bar x 10
90 x 10
110 x 10
110 x 10

No prowler work today. Will do active recovery next two days (rowing)
 
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Here are my last few log entries, been falling behind on posting:

Tuesday, August 8 - ME Upper Body day

BB bench press

Bar x 10
90lbs x 5
110 x 5
185 x 3
225 x 3
235 x 1 note: wtf.. worse than last week. I'm lacking sleep this week though

Final set of 135 x 20

Kettlebell floor press

48kg x 12
48kg x 10
48kg x 8

Note: keeping this kg's. Number is total weight lifted

Chest supported KB rows superset band pull-aparts

32kg x 10

32kg x 12 ss 12 bp's
32kg x 10 ss 12 bp's
32kg x 10 ss 12 bp's


Barbell Shrugs:

95 x 10
115 x 10

Notes: measuring in pounds.

Barbell Curls

Warmup bar x 12

65 x 15
65 x 15
65 x 15
 
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DE Lower Body day - Wednesday Sept 9

Box Jumps:

6 reps x 30"
3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"

Bulgarian split squats, front leg elevated (extended ROM)

BW + 52lbs x 8 x 2
BW + 52lbs x 8 x 2
BW + 52lbs x 8 x 2

Band pull throughs (blue band)

9
10
10
8

Spread-eagle sit-ups (holding Plate over chest):

Used 25# Plate

10 + 25#
10 + 25#
10 + 25#
10 + 25#
 
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Repetition Upper Body day - Friday Sept 11

Kettlebell Bench Press

Barbell x 10 - warmup
Barbell x 15
48KG x 10
48KG x 9
48KG x 8

Banded barbell bench press

95 + doubled over red bands x 10
95 + doubled over red bands x 8
95 + doubled over red bands x 6

Pendlay rows superset with band pull-aparts

95 x 10
12 band pullaparts

115 x 10
10 band pullaparts

115 x 10
12 band pullaparts

115 x 12
12 band pullaparts

Barbell shrugs

95 x 10
95 x 10
95 x 10
95 x 12

Feeling off this week from major lack of sleep. Haven't hit my strength increases for this week nor completed all exercises. Hopefully will be better after this weekend.
 
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I'm not ready to start adding in standard deadlifts back into my program yet, but I'm definitely going to start adding in rack-pulls:

[video=youtube;6ssG3e4ifsY]https://www.youtube.com/watch?v=6ssG3e4ifsY[/video]
 
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MONDAY - ME Upper Body

Notes: Changing up my training a bit, adding in Pendlay Rows and more for back

BB bench press


Bar x 10
90lbs x 5
135 x 5
185 x 5
225 x 3
230 x 2 - feet lifting off ground at this weight. Also noticed I'm getting stuck at the bottom. I'm going to start adding in some lower weight pause presses, exploding up from the bottom. Likely on my repetition upper body day.

185 x 8
195 x 5


Kettlebell floor press

48kg x 10
48kg x 8
48kg x 6

Pendlay Rows

90lbs x 5
90 x 5
135 x 8
185 x 5
185 x 5
185 x 5

Chest supported KB rows superset band pull-aparts

32kg x 12

48kg x 12 ss 12 bp's
48kg x 10 ss 12 bp's
48kg x 8 ss 12 bp's

Notes: up 14kg (31lbs) this week!


Barbell Shrugs:

135lbs x10
155 x 10
155 x 10

Notes: Up 45 pounds this week. Shoulders and everything feeling good.

Barbell Curls:

Warmup bar x 12

65lbs x 15
70 x 15
70 x 10

Notes: up 5 lbs
 
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ME Lower Body day

Warmup:
30" box jumps
6
6
6
\m/

Barbell Squat

Bar x 5
90 x 5
135 x 5
155 x 5
225 x 5
245 x 5
265 x 3 rep PR
285 x 2 PR since coming back from injuries. Not going to push things much further today, but pretty stoked. Felt I had a bunch more in me.

Barbell squat (lighter accessory lift)

135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Band pull throughs (blue band)

10
5 (lower back feeling too tight, stopping)

Spread eagle weighted sit-ups

BW + 25 x 12
BW + 25 x 10

Core has had enough today

Row: 3000m / 14:55
 
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Repetition Upper Body Day

KB bench press:

Barbell x 10 - warmup
95 x 15 - warmup

48KG x 10
48KG x 10
48KG x 10

Banded barbell bench press

95LBS + doubled over red bands x 10
95LBS + doubled over red bands x 7
95LBS + doubled over red bands x 7

Chest supported KB rows superset bandpullaparts

48KG x 10 SS 12 BP's
48KG x 10 SS 12 BP's
48KG x 10 SS 12 BP's

KB lateral raises:

30LBS x 10 x 2
30LBS x 10 x 2
30LBS x 8 x 2
30LBS x 8 x 2

Barbell shrugs

135LBS x 10
135LBS x 10
135LBS x 10
135LBS x 10

Spread eagle weighted situps

BW + 25lbs x 15
BW + 25lbs x 10
 
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Dynamic lower body day: trying something completely different today. Low weight barbell squats x rowing circuit. 5 rounds, for time. Trying to get in some endurance training and it also suits dynamic lower body day, plus it's decent volume and I get to go under the bar for the 2nd time in a week which I think I need to start doing.

Warmup: pendulums on each leg + bar x 10

Barbell squat x Row (for time, nonstop)

135 x 10
Row 300 meters
135 x 10
Row 300 meters
135 x 10
Row 300 meters
135 x 10
Row 300 meters
135 x 10
Row 300 meters

Finish: 14:00min
 
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Active Recovery (aka day off): Rowing

Row 1: 4000m / 19min

ar1.jpg


mobiity work for about 30min

Row 2: 3000m / 14min

ar2.jpg
 
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ME Upper Body Day

BB bench press

135 x 10
195 x 3
210 x 3
225 x 3
235 x 3
250 x 1
270 x 1 needed bit of help

Kettlebell floor press

48kg x 15
48kg x 10
48kg x 10

Barbell bench press

135lbs x 10
135 x 6

Pendlay Rows

135lbs x 5
185 x 5
225 x 3
225 x 3
225 x 3

Chest supported KB rows superset band pull-aparts

48kg x 10
48kg x 10 ss 12 bp's
48kg x 9 ss 20 bp's

Barbell Shrugs:

135 x10
135 x 10
135 x 10

Chin ups

6
6

My grip's had it today. Done

Row: 23min / 4000m

IMG_5948.jpg
 
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Max Effort Lower Body day

Warmup:
30" box jumps
6
6
6
\m/

Barbell Squat

Bar x 5
90lbs x 5
135 x 6
155 x 5
225 x 5
245 x 5
265 x 3 easy
285 x 3 last rep was reeal tough

Barbell squat (lighter accessory lift)

135 x 10
135 x 10 holy out of breath today
135 x 10
135 x 10
135 x 10

**** ing hell... I'm super winded. I ran out of my BP med though and am waiting for more to come in the mail =/ stupid mail order prescription benefit plan messed up my order 2 weeks ago.

Band pull throughs (blue band)

8

Nope nope nope... Removing these especially after all that volume

Row: 3000m / 20min
Notes: far better rowing pace for active recovery. Had a rowing coach help me out. Stuck to 20-24 s/m
 
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ME Upper Body day

BB bench press

135lbs x 10
185 x 3
205 x 3
225 x 2
235 x 2
Failed on next attempt, had to situp and roll the bar off my lap. No idea why I failed at this weight. I haven't eaten any carbs today until my peri-workout BCAA/carb blend (40g carbs / 10g BCAAs). I bet this is why....this is ~40# less than last week!! Frustrated....

Kettlebell floor press

48kg x 15
48kg x 10
48kg x 10

Barbell bench press

135 x 10
135 x 6

Chin-ups

6
5

Chest supported KB rows superset band pull-aparts



48kg x 10 ss 10 band pullaparts
48kg x 8 ss 12 bp's
48kg x 7 ss 20 bp's


Kettlebell Shrugs:

48kg x 10
48kg x 10
48kg x 10


Barbell Curls:

65 x 15
65 x 15
65 x 15


Overall kind of a ****ty workout today. Definitely not feeling as strong, could be due to cutting carbs down. I really want to cut down about 15# right now, so maybe I won't focus as much on or worry so much about strength goals in the short term, unless I add a few 'supps' into the mix again soon. We'll see.
 
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Dynamic Effort Lower Body

Warmup with foam roller

Box Jumps:

3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"
3 x 36"

FullSizeRender(1).jpg


Bulgarian split squats, front leg elevated (extended ROM)

BW + 24kg x 8 x 2
BW + 24kg x 8 x 2
BW + 24kg x 7 x 2

RDLs

Bar x 5
90 x 10
90 x 10
90 x 10

Spread-eagle sit-ups (holding Plate over chest):

Used 25# Plate

10 + 25#
10 + 25#
10 + 25#
 
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ME Upper

Bench Press

Bar x 10
90bs x 10
135 x 10
185 x 3
225 x 3
235 x 2
235 x 2
235 x 2

Note: taking weight down a bit above and added bit more volume on the heavier reps.

Bench Press (assistance)

135 x 15
135 x 15
135 x 8

Kettlebell floor press (assistance)

48kg x 10
64kg x 5
64kg x 3

PR'd with 70lb KB's

Chinups superset Chest supported KB rows superset band pull-aparts (not sure what to call this type of superset with 3 exercises)


Warmup -- > KB rows 32kg x 10

6 chin-ups x 10 32kg KB rows x 10 bp's
8 chin-ups x 8 32kg KB rows x 10 bp's
8 chin-ups x 8 32kg KB rows x 10 bp's

Not even sure the proper way to write this out


Kettlebell Shrugs:

48kg x 10
48kg x 10
48kg x 10


Barbell Clean & Press:

145 x 1
165 x 1
165 x 1

^ Should've done OH work after benching but it was unplanned and minimal
 
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I took at week off from the gym. I tapered off of 60mg of prednisone that I was taking for an allergic reaction I had, and energy was super low. I've also decided to cut for 2 months and transition into a lean bulk come the new year. Now following a CKD. Strength seems to be suffering a bit, but not going to let that bother me right now.

ME Upper Body Day
(fairly carb depleted and low energy atm)

Barbell bench press

Bar x 10
90 x 10
90 x 10
135 x 5
185 x 5
225 x 2
225 x 2


Barbell bench press
(TUT reps, no full lock outs)

135 x 15
135 x 10
135 x 8
135 x 8

Chin-ups

15
15
10
10

Pull-ups on Rogue rack

10 - pronated grip....ouch, shoulder. Never doing these again

Band pull-aparts:

10
10
10
10


Kettlebell Shrugs:
using 70lb KB's

70 x 10
70 x 12
70 x 10


Metabolic Conditioning: Row row row your boat (Rowing sprints with 60s breaks in between each)

500m
400m
300m
200m
100m
200m
300m
400m
500m

Finished in 20 minutes
 
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ME Lower Body day (carb depleted, started CKD last week. Carb ups / refeed only every 2 weeks, being aggressive with it, although strength is suffering. Cutting is my goal next two months though).

Warmup:
1 hour yoga / mobility class

Barbell Squat

Bar x 5
90 x 5
135 x 5
155 x 5
225 x 5
245 x 3
245 x 3
245 x 3

Barbell squat (lighter accessory lift)

135 x 10
135 x 10

Left knee bothering me today, not going to push it. Better safe than sorry. Pretty sure I have sciatica that's affecting it. Need to get this checked out. Also need an MRI of my back & hip (on the leg that's bothering me). I have numbness down my left thigh, it's worse close to my knee

Spent another 30min working on my IT bands / thighs with Mwod Stick, and worked on ankle mobility after this with a band, and with some flossing (voodoo band). Left ankle has limited mobility due to old snowboarding injury. I can still squat deep but in some yoga poses, I get pain.

Going to post up a couple pics in a minute.
 
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Starting to get some mean vascularity in my calves, even though my BF must be around 18%... Happy about this!

calf-vascularity.jpg




Just a quick post workout selfie from a couple weeks ago. Face blurred for privacy ;)


post-workout.jpg
 
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Clean and press

Warmup:
Dislocations
Bar OH ISO holds- 4 x 30s each

145x2
165x1
195x1
195x1

Banded barbell bench press

No bands warmup

95 x 10
95 x 10

95 + doubled over red bands x 8
95 + doubled over red bands x 5
95 + doubled over red bands x 5

95 x 20

KB bench press

36kg x 10
36kg x 10
36kg x 10

Chin-ups superset band pullaparts

15 - 15
12 - 15
10 - 15

Notes: going to focus on conditioning, mobility and core work very soon, so I'll be transitioning into weekly Crossfit training for a couple months. Going to keep strength training involved, before each class. This is going to be completely new to me. I'll likely have to modify a lot because of my back/shoulders. All of the mobility and core work should help me with my strength work after a couple months. I need to remove this anterior pelvic tilt, reset my pelvis, get rid of this sciatica, and make my core bulletproof as well as increase shoulder stability. I've been talking to the coaches about it and they'll sort me out in this time.

On a side note, I'm really F'ing happy that I'm able to clean and press about 200lbs right now with all the issues I have. I don't really do any overhead work, so this was pretty nice last night.
 
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Row 1000m
2min break
Row 1000m
2min break
Row 500m (2:45)
20 sit-ups on abmat
Row 500m (2:45)
20 sit-ups on abmat
Row 500m (2:45)
15 sit-ups on abmat
Row 500m (2:45)
15 sit-ups on abmat
Row 500m (2:45)
10 sit-ups on abmat
Row 500m (2:45)
10 sit-ups on abmat
Row 1000m (5:20)

First two rounds were warmups. 6 rounds afterwards plus finisher had no breaks. Felt like doing active recovery / cardio / core today on my off day
 
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Friday Oct23

Warm Up

Hip Mobility
Hip band work and dynamic hip stretch

Squat 7.2

Squat

1*4 70%
1*4 75%
1*4 80%
1*4 85%
1 x 4 : 85

For time:

10 Hand Release Push Ups
20 Chin Ups
10 Hand Release Push Ups
30 Hang Power Cleans
10 Hand Release Push Ups
40 Sumo Dead Lifts
10 Hand Release Push Ups
50 Shoulder to Over Head (Push Press)
10 Hand Release Push Ups
40 Sumo Dead Lifts
10 Hand Release Push Ups
30 Hang Power Cleans
10 Hand Release Push Ups
20 Chin Ups
10 Hand Release Push Ups

Used 95lbs. Finishing time: 30:00

Notes: Super brutal. Almost threw up at the end. My core also needs a lot of work, lower back was super tight once I hit the midpoint of the workout (push presses)
 
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Got some new flavors of BCAAs in the mail. Decided to try something a bit more tart..... sooooo glad I did, these are amazing!!!

MST RPG - Green Apple Grenade (10/10) I knew I'd love this one
MAN's ISO Amino - Dorks (nerds) flavor... wowww (10/10)

new-BCAAs.jpg
 
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Barbell Bench Press

Bar x 10
95 x 10
95 x 10
135 x 10
195 x 5
225 x 2

Push-Pull Giant Sets/Circuits - getting in some volume and cardio

Bench 135 x 10
Chin-ups x 10
Bench 135 x 10
Chin-ups x 10

Superset all lifts
3min break and repeat

Bench 135 x 10
Chin-ups x 10
Bench 135 x 10
Chin-ups x 10

10-15min break

Barbell clean and press

135 x 4
185 x 1
205 x 1 missed the clean
205 x 1 nailed the clean, missed the press
195 x 1 nailed it all

Cardio/Core circuit

500m row
20 sit-ups
500m row
20 sit-ups
500m row
20 sit-ups
500m row
20 sit-ups
 
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Had my yearly physical today, things are looking good (at least so far). Looking forward to getting my labwork back. Looks like I've lost 10 lbs though since August. Not bad, wasn't purposely trying to cut until recently. Aiming to lose another 15lbs before Christmas, then it's lean bulk time.
 
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Thursday Oct 29

Barbell Squat

bar x 5
95 x 5
135 x 5
225 x 5

Metcon (AMRAP - As many rounds as possible in 21 minutes)

6 Hand release pushups
2 Clusters (squat clean to OH press) - 135 lbs
4 Chinups

Did 8 rounds

Notes: pretty brutal, super winded for a while after the workout. Lower back caused problems off and on during it, had to roll out a few times but it didn't help much. Just a reminder that I need to really fix my lordosis and hit my core really hard
 
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Sat Oct 31

Took a 1 hour mobility class at my box. First half was on the floor. 2nd half was mostly activation exercises like spider crawl, one sided farmers walks, etc

After this I decided to do a core/cardio circuit.

Row 1000m
20 sit-ups
Row 500m
10 sit-ups (core feels smoked from earlier)
Row 500m

Think that's it. Core really got hit during that class
 
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Time to get serious about treating my weakest link (core/lower back). Going to come up with a new core/ab training program to follow religiously. Also going to start implementing things from this video, and start treating my Quadratus Lumborum.

[video=youtube;eixkcrX_Qh8]https://www.youtube.com/watch?v=eixkcrX_Qh8[/video]
 
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Been doing some home reno's lately so the gym sessions have slowed down a bit. Almost done with the work though.

Tues, Nov 3

Barbell bench

Bar x 10
95 x 10
135 x 10
195 x 5
225 x 1
225 x 1

Bench 135 x 10
Chin-ups x 10
Bench 135 x 10
Chin-ups x 10
Bench 135 x 10
Chin-ups x 10
Bench 135 x 10
Chin-ups x 10

Note: giant set. No breaks above

10min break

Barbell snatch grip OH press from behind neck

10
10
5

500m row
20 sit-ups
500m row
20 sit-ups
500m row
10 sit-ups
 
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Tuesday, Nov 11

MetCon
Muscle Up EMOM
8 min EMOM

Scaled and did 5 chinups on the min, for 8min.

MetCon - "35"

For Time

35 Cals on the Rower
35 Box Jumps (24")
35 Sit Ups
35 KB Swings (53lbs)
35 Front Lunges (Barbell on Back)
35 Hang Squat Cleans (45)
35 Hand release pushups (scaled)

Finished in about 20min. I suck at the cardioz...
Everything was fine and dandy till the 35 KB swings
 
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Been logging on another forum, decided to resurrect this one

Thursday Dec 10

Back Squat

90 x 5
135 x 5
155 x 5
185 x 5
225 x 4
285 x 2 - started using belt here
305 x 1 - PR
315 x 1 - PR, let's keep this going!
325 x 1 - Full rep, PR!! - never thought I'd be squatting this much with 2 herniated disks. I don't even notice them at all anymore. Glad to say I think I've fully rehabbed and built up enough strength that it won't be a problem anymore. I've really been focusing on mobilty and building up core strength

Band Pull-Throughs

10
10
10

notes: these felt nice, just like GHR's / RDL's but with very nice tension at end of movement. Held the glute contraction on each rep

Cardio / Core Circuit

Row 500m
20 abmat situps
Row 500m
10 abmat situps
Row 500m
10 abmat situps
Row 500m
 
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Friday Dec 11

Shoulder work / pre-hab

PNF D1 x 10 x 2
PNF D2 x 10 x 2


Notes: this movement is done with the tube bands with the handles. Using the strongest one I could buy. It's basically a rotator cuff rehab exercise, from high, and from low, working the full cuff within a safe range of motion

Bench press

Bar x 10
95 x 10
135 x 5
185 x 5
225 x 3
245 x 3
265 x 1


Notes: last rep was easy, but not going to work to a max tonight due to what's up next


Giant Set:

Bench 135 x 10
Chin-ups x 10
Band pullaparts x 10
Bench 135 x 10
Chin-ups x 8
Band pullaparts x 10
Bench 135 x 10
Chin-ups x 8
Band pullaparts x 10
Bench 90 x 10
Chin-ups x 8
Band pullaparts x 10

Finished: ~10min

Chest cable work

From high to low, using same band as shoulder work (blue band)
20 x 2
10 x 2

From low to high
10 x 2



Here's a new pic. Seeing definite changes. Gaining more size, while leaning out. My stomache is now flat (I'm not pulling in, but I am flexing my core here). No visible abs yet. I need to start blasting my core to make it pop. I've also realized that I should probably add in some isolation movements for my arms. Not doing any direct arm work right now, but I'm not really bodybuilding here, more hybrid training. Not quite sure where my BF% is at now...

Dec-11-2015-2.jpg
 
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Updating a bunch of log entries below:


Monday, December 14



OH Press

bar x 10
bar x 10
65 x 5
155 x 5
155 x 5

Pushups (chest warmup)

10
10

KB Bench Press

70 x 12
70 x 12
70 x 12

Pullups

12
10
8

Gym was packed last night so I kept things simple, but effective. Was planning on doing more back volume and trap work. Went wide on pullup grip and shoulders felt fine. Kept shoulder blades retracted. Tonight I squat / work legs. Deciding if it will be a max effort day or volume day.
 
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Tuesday Dec 15 - lower body + cardio

Turning up the heat now!

Warmup:

2 rounds of
5 burpees
10 push-ups
15 air squats

Pvc pipe shoulder dislo's - 10
Around the worlds - 10
Scorpions - 5 per side
Lunge stretch - 5 per side

Front squat

Bar x 3
95 x 3
135 x 3
155 x 3
185 x 3
205 x 3 - front squat PR, could've easily gone further, but I'm sub maximal training now

Back squat

225 x 5
225 x 8

10 burpees
30 double unders
30 sit-ups
30 air squats
10 burpees

Row 250m (sprint)
1min rest
Row 250m (sprint)
1min rest
Row 250m (sprint)
1min rest
Row 250m (sprint)
1min rest
Row 250m (sprint)
1min rest
Row 250m (sprint)
 
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Friday, Dec 18

Yesterday's push-pull hypertrophy workout:

Incline bench

Bar x 5
90 x 5
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Notes: 30s rest between above sets

3min break then

Flat bench KB press (neutral grip, like flies, but pressing from close to body)

70 x 10
70 x 10

Banded pull-ups (doing them banded just to ease back into it due to shoulders)

15 (2 bands)
10 (1 band)
8 (1 band)
6 (1 band)

Bathroom break

20 (2 bands)
12 (2 bands)

Overhead plate raises (for traps)

10# x 20 reps
10 x 15
10 x 12
10 x 10

Barbell curls

55 x 20
65 x 10
65 x 10
 
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Sunday, Dec 20

Quick workout yesterday, had a busy day

Front squat

Bar x 3
90 x 3
135 x 3
185 x 3
225 x 3

Back squat

245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
 
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Wednesday, Dec 23
More or less a strength day with some assistance work mixed in, but not much as I'm hitting upper body a 2nd day during the week now, with lots of volume, but not too crazy as I'm cutting.

Bench

Bar x 10
40kg x 10
50kg x 10
70kg x 5
70kg x 5
70kg x 5
90kg x 5
90kg x 5
90kg x 5
100kg x 3

Pull-ups

10
10
8

Band pullaparts (hold each contraction for 1-2s)

12
12
12

Plate OH front raises:

5kg x 20
5kg x 20
5kg x 20
 
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Nice work in here man.
 
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GP's Power/Performance/Size/Speed & Endurance Log

ImageUploadedByAnabolicMinds1450992232.243632.jpg


Quick photo of my new gym that just opened. It's 3 floors. Bottom floor pictured here is a barbell club, with brand new Pendlay bars, oly plates, Rogue Monster lite racks, and plenty of platforms. I love how big the hooks are for racking, easier to get onto with heavy weight. These extra wide benches are also a must! Really love the feel of them. They also have Olympic lifting coaches here, which is sweet. I want to improve my oly lifts.

Upstairs is a crossfit box, if I ever want to do classes, or use KB's, DB's etc.

Top floor has rowers and aerodyne (assault) bikes for cardio and active recovery. Super stoked about this place.
 
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I'd be stoked too.
 
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Been so busy, I haven't been updating the log here. Going to post my last two workouts and get back on track with this log.
 

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