Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

5/3/1 and Grappling 4 fun Log

Results from last cycle

Max by formula. Change from last
Bench. 233. -9 lbs
Squats. 322. -41 lbs.
Military. 139. Same
DL. 403. -17 lbs.

All dropped a hood bit except military. I'm confident it is just because my 1's week was the week back after the tournament. My other weeks were all solid. I think I'll be back on track this cycle so I'm taking my usual jumps.

New max number
Bench. 185.5
Squats. 285
Military. 105 mini's
DL. 320. Plus 1" mats

Thinking of doing a SARM's run this summer. Still looking into it though.
 
Thursday 5/10/12
No Gi 1 hour drilling
Gi 7x5:00

Friday 5/11/12
Rotator cuff
DE Bench 2x20x45 added 54 chains 3x45 3x65 3x85 8x3x106+54 chains
Military 8x45 added mini's 5x45 5x65 5x80 15x90
CS Rows palms down 10x225 4x15x251.5
Treadmill circuit @[email protected]%
1) log 3x6x116.5
CS rows fats 3x9,10,15x197
2) 4-boards 3x9,12x15x137.5
Fatz DB curls 3x6,6,9x37.5's
3) dips 3x14,16,20xBW
Inverted rows 3x11,12,12xBW
4) sprints [email protected]@2.5%[email protected]@2.5%

Weight was at 182.0 post workout last night. I'd lime to see 180, but really I can make it from here with relative ease.
 
Saturday 5/12/12
Gi drilling 45 minutes
Gi live 3x5:00
No Gi drilling 45 minutes
No Gi live 3x5:00

Good session. No new or beginner guys so we were able to work on our stuff, de la riva and 1/2 guard lockdown, my bread and butter.

Treadmill work tomorrow and more max effort grass cutting. On a positive note I finally sold my house. Sad to see the garage go, but I'll be happy to see all that $$$, as well as not have to pay utilities, taxes, and insurance on a place I don't live in. Also I won't have to cut the grass but 2 more times and I can finally work on my yard. I do need to find somewhere to store my mats and equipment for now.
 
Monday 5/14/12
Hip circles, swings, dislocates
DE squats 2x8x45 added light bands 2x45 2x85 2x105 8x2x121
DL 1" mats 5x135 5x185 3x235 15x272
Lunges 3x8,10,10x40's
Treadmill circuit @[email protected]%
1) GHR 3x6,7,10xBW
Ab strap 3x8,10,10x82
2) Axle cleans 3x5x112
Band rotations 3x6,8,8xMini
3) Box jumps 3x5,6,6x7 chains
4) sprints [email protected]@2.5%
 
Wednesday 5/16/12
Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x155 13x167 2x185.5 3x185.5
Chins 6x5,5,5,10,12,14xBW
Treadmill circuit @[email protected]%
1) bench :x8,12,14x141
Fatz Pulldowns 3x10,12,15x106
2) standing laterals 3x16x32.5's
DB shrugs 3x8,10,14x70's
3) 10 countz 3x8x36.25's
4) sprints [email protected]@2.5%

Band pushdowns 3 sets
Band row complex 3 complexes.

Very tuff workout. The diet and rolling and conditioning are starting to take a toll on my lifting performance. I just have to gut out 3 more workouts until the tournament. I'll do some sprint work and a hard roll tomorrow. I am going to try some extra carbs Friday before squats to see if that helps. I think I'm going to stay around a 182 post practice weight. I'll just have to suffer a tougher cut next Friday. I don't want to lose anymore strength or endurance. I'm am right about where I need to be conditioning and strength wise and other than being tired yesterday I'm feeling really good on the mats.
 
Thursday 5/17/12
No-Gi drilling 1 hour
Gi live 8x5:00

Friday 5/18/12
Hip circles, swings
Squats 2x20x45 8x115 5x135 5x185 3x225 10x256.5
Lever bar 5x5 3x7,10,15x6.25
SLDL 8x135 3x8,9,10x185.5
Treadmill circuit @[email protected]%
1) reverse Hypers 3x10x90
Ab wheel 3x5,7,10x14 chains
2) bag flips 3x8x110
Twists 3x20x20
3) SSB squats 3x6,8,8x117
4) sprints [email protected]@2.5%

Bit tough but not like Wednesday night. Had some extra carbs today and last night. Weighed out at182lbs last night. Feeling pretty good about next weekend.
On a side note, I've decided I'm gonna try a SARM's run, probably an 8 week run starting in August. Also decided on a PH cycle, maybe next spring.
 
Saturday 5/19/12

Gi drilling 40 minutes
Gi live 3x5:00
No Gi drilling 40 minutes
No Gi live 5x5:00

181.6 lbs bodyweight, post workout.

Sunday 5/20/12
Rotator cuff
DE Bench 2x20x45 added chains 3x45 3x65 3x85 8x3x108+54 in chains
Military 8x45 added mini's 5x45 3x75 3x85 13x95
CS Rows palms down 10x225 4x15,15,15,16x255
Treadmill circuit @[email protected]%
1) log press 3x6x117
CSRows fatz 3x9,10,15x198
2) 4-boards mid grip 3x11,14,15x138
Fatz DB curls 3x6,7,10x37.5's
3) dips 3x14,17,20xBW
Inverted rows 3x12xBW
4) Sprints [email protected]@2.5%

Sprint work tomorrow, last weight session and rolling session Tuesday. I'll do a final hard sprint session Wednesday and also start no carb and water loading Wednesday as well. Weigh-ins are closed at 6:00, Friday and I don't want to miss them. Taking half a day off Friday if weight isn't where I need it Thursday. Feeling pretty good so far.
 
Tuesday 5/22/12
Treadmill
1x4:00
[email protected]@2.5%
[email protected]@2.5%
[email protected]@2.5%

No-Gi drilling 35 minutes
No-Gi live 5x5:00
Gi live 6x5:00

Slight change of plans. Treadmill and practice tonight, last lactic acid workout tomorrow. Weight was 180.6 after practice. Plan is to do weights tomorrow, treadmill Thursday and then go to the gym and do my cut Thursday night. I'll go super low carb starting tomorrow and Thursday and also water up tomorrow and Thursday until about 3:00. Then I'll be ready to strip it off. Weigh-ins are 3-6 pm on Friday.
 
Wednesday 5/23/12
Hip circles, swings
DE Squats 2x8x45 added lights 2x45 2x85 2x105 8x2x122+light bands
DL 1" mats 5x135 5x185 3x235 3x265 13x288
Lunges 3x4x47.5's
Treadmill circuit @[email protected]%
1) GHR 3x6,7,11xBW
Ab Strap 3x9,10,10x82.25
2) Sumo DL 3x5x186 1" mats
Band rotations 3x8xMini
3) box jumps 3x6x7 chains
4) sprints [email protected]@2.5%
 
Started cut workout at 178.6. This used to be a somewhat cool test of mental toughness for me, now it just plain SUCKS!!!!!!!!!!!!!!!!!!!!!!!!!
 
Tournament report. Made weight Friday night at 174.8. Had a few meals and a decent nights sleep and was ready to go. Tournament started an hour and 15 minutes late as usual. I did Blue Belt open and had three other people. All actual Blue Belts. First match, I won 14-2, second I believe it was 12-0. Might have been the other way around. Anyway, here they are:

Invalid Link Removed

Invalid Link Removed

Tuesday 5/29/12
Rotator Cuff
Bench 2x20x45 8x95 5x115 5x135 3x155 11x176.5
Chins 6x5,5,5,10,12,15xBW
Treadmill Circuit @[email protected]%
1) Bench 3x8,13,15x141.5
Fatz Pulldowns 3x10x13x15x108
2) Laterals 3x10,12,14x35's
DB Shrugs 3x8,10,15x70's
3) 10-countz 3x3x40's
4) Sprints [email protected]@2.5%

Band Pushdowns 3x35xmini
Face Pulls circuit 3xMini

Not bad for first one back after the tournament.
 
Thursday 5/31/12
Hip Circles, Swings, Dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 3x255 8x271
Lever Bar 2x5x5 3x7,11,17x6.25
SLDL 8x135 3x8,10x15x186
Treadmill Circuit @[email protected]%
1) Reverse Hypers 3x10x91.5
Ab Wheel 3x6,9,10x14 chains
2) Log Cleans 3x3,4,4x127.5
Ab Twists 3x22x20
3) SSB Squats 3x10x125
4) Sprints [email protected]@2.5%

Not a great workout. Squats were really tough. My form broke down on at least three reps. I think I am going to stay at this max number for another cycle.
 
Monday 6/4/12
Rotator cuff
DE Bench 2x20x45 3x45+54 3x65+54 3x85+54 8x3x108.5+54 chains
Military 8x45 added mini's 5x45 5x70 3x90 12x100+ Mini's
CS Rows 10x225 4x15,15,5,18x255.5
Treadmill circuit @[email protected]%
1) log Press 3x6x117.5
CS Rows 3x9,12,15x198.5
2) 4-boards mid grip 3x11,15,15x138.5
DB Curls 3x6,9,10x37.5's
3) Dips 3x15,18,20xBw
Inverted Rows 3x12,13,14xBW

Ordered a SARM's run today. Gonna start it next Monday. 8 weeks Osta and S-4.
 
Tuesday 6/5/12
Gi practice. Drilling 1:15 hours
Live 4x3:00

Went with a good purple we just got from Hawaii, courtesy of the United States Marine Corps. Rorion Gracie school. Felt great. He is gonna be a real asset to the team and to me. Hopefully I can return the favor.
 
Wednesday 6/6/12
Hip circles, swings, dislocates
DE squats 2x8x45 2x45+light 2x85 2x105 8x2x123+light bands
DL 1" 5x135 5x185 3x235 2x285 11x305
Lunges 3x5,6,6x47.5's
Treadmill circuit @[email protected]%
1) GHR 3x6,8,12xBW
Ab strap 3x10x82.5
2) Axle cleans 3x3x117.5
Landmines 3x6x45
3) box jumps 3x6,6,8x7 chains
4) sprints [email protected]@2.5%

SARM's on their way. PCT should be shipped shortly.
 
Thursday 6/7/12
Gi live 9x5:00

Off till Monday. Have a party to go to tonight. SARM's arrived on wednesday. I am starting them on Monday. I'm not a BB type but I might post up some before shots just for ****s and giggles. I need to get bodyfat done Tuesday. I'd like to compare before and after numbers. Also BW was 179.4 post practice yesterday and strength is still going up, slowly and steadily. I got a tournament set for July 7th in Philly. The good fight.
 
Sunday 6/10/12
Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x150 17x159 2x187 3x187
Chins 6x5,5,5,11,13,15xBW
Treadmill circuit @[email protected]%
1) Bench 3x9,14,14x142
Fatz Pulldowns 3x11,15,15x110
2) seated laterals 3x12,13,13x30's
Db shrugs 3x8,12,15x70's
3) 10-countz 3x3,4,5x40's
4) sprints [email protected]@2.5%

Band pushdowns 3x36xMini
Face pulls complex 3x6xMini

Good workout. Took a PWO and had a little bit of placebo going since I started my SARM's run today. 25 Osta and 50 S-4. I had heard it was foul tasting, but wholly ****. It tastes like the south bound end of a north bound mule.
 
Monday 6/11/12
Treadmill
Warmup 1x3:00. Straight runs at no incline
6:[email protected]
5:[email protected]
4:[email protected]
Rope 1x3:00

Tuesday 6/12/12
Hip circles, rotator cuff, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 14x242.5 2x1,1x285
SSB GM's 8x95 3x10,10,12x130
Lever bar 2x5x5 3x7,11,18x6.25
Treadmill circuit @[email protected]%
1) reverse Hypers 3x10x93
Ab wheel 3x8,10,10x14 chains
2) bag flips 3x8,9,9x110 bag
Twists 3x22x25
3) SSB Squats 3x10,10,11x130
4) sprints [email protected]@2.5%

Cooked. Good workout. Gi tonight which is going to be difficult as blown as my legs feel.
Going to do runs the next two days and then OHP on Friday.
 
Wednesday 6/13/13
Treadmill
Warmup 1x3:00
6:[email protected]
5:[email protected]
5:[email protected]

Thursday 6/14/12
Rotator Cuff
DE Bench 2x20x45 3x45+minis 3x65+minis 3x85+minis 8x3x91+minis
Military 8x45 5x45+minis 5x65+minis 3x75+minis 3x85+minis 15x91.5+minis
Croc Rows 8x50 4x12,15,15,16x71.5
Treadmill Circuit @[email protected]%
1) Log Press 3x5,5,6x120
Fatz DB Rows 3x12,13,14x35's
2) Skull Crushers 3x12,14,15x78.5
Fatz BB Curls 3x6,6,9x80.5
3) Dips 3x16,19,20xBW
Inverted Rows 3x12,14,14xBW
4) Sprints [email protected]@2.5%

Gi Live 7@5:00
No-Gi Live 2@5:00

I am cooked. Sore tired and just worn out. Ready for an easy day tomorrow. Light treadmill work and some drilling tomorrow night. Tough day Saturday, lots of live and then a cheat day on the diet for fathers day. Weighed out at 179.8LBS.
 
Saturday 6/16/12

No Gi drilling about 45 minutes
No Gi live 6x5:00

Hip circles, swings
DE box squats 2x8x45 2x45+lights 2x85+lights 2x105+lights 8x2x124+lights
DL (1.5" mats) 5x135 5x185 3x235 3x255 16x275
Step ups 2x8,8x50's 6x55's
Treadmill circuit @[email protected]%
1) GHR 3x6,10,13xBW
Ab strap 3x10x82.75
2) Sum DL 1.5" 3x5x187
Landmines 3x6,6,8 45.25
3) box jumps 3x8x7chains
4) sprints [email protected]@2.5

Felt really good. SARM's are kicking in I think. Felt good, conditioning good and I had hardly eaten anything. Weight is slowly going down and strength is still going up. Weighed out today at 179.8 after a good sized meal last night.
 
Monday 6/17/12
Rotator cuff
Bench 2x20x45 8x95 5x115 3x135 3x155 15x168.5 2x3,3x187
Chins 6x5,5,5,12,15,15xBW 1x5x7
Treadmill [email protected]@2.5%
1) bench 3x10,14,15x142.5
Fatz Pulldowns 3x12,15,15x112
2) seated laterals 3x14,16,18x30's
DB Shrugs 3x8,13,15x70's
3) 10-counts 3x4,5,6x40's
4) sprints [email protected]@2.5%

Mini band pushdowns 3x37
Mini face pull complex 3x6

Feeling pretty good. I'm assuming it's the S-4 kicking in as the Osta is supposed to take about two weeks to kick. Run and BJJ tomorrow. Squats put off until Thursday, the daughter has a doctors appointment in Pittsburgh on Wednesday.
 
Thursday 6/21/12
Hip circles, hip swings, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 14x256.5 2x1,2x285
SSB GM's 8x105 3x11,12,15x131
Treadmill circuit @7.6mph @2.5%
1) reverse Hypers 3x10x95
Ab wheel 3x10x14 chains
2) log cleans 3x4,5,5x128
Twists 3x24x25
3) SSB squats 3x6x140
4) sprints [email protected]@2.5%

Gi live 4x5:00
No Gi live 4x5:00

Very good workouts. Bodyweight was down to 177.4 and weight training numbers are steadily going up.
 
Friday 6/22/12
Rotator cuff
DE bench 2x20x45 3x45+minis added here 3x65 3x85 8x3x91.5+minis
Military 8x45 5x45+minis 5x65 3x80 3x90 13x97+minis
Crocs 8x50 4x13,15,15,17x72
Treadmill circuit @7.7mph @2.5%
1) log press 3x5,5,6x120.5
Fat DB rows 3x8x40's
2) skull crushers 3x8x85
Fatz BB curls 3x6,6,10x81
3) dips 3x17,20,20xBW
Inverted rows 3x12,15,15xBW
4) sprints [email protected]@2.5%

Gi drilling 1 hour.

Was really burned out and tired. Feeling the effects of working in near 100 degree weather. Job is done though and I can pick up my PCT from need2. Tomorrow is a good hard rolling session and then a glorious cheat day on the diet and sitting by the pool. Final push will be on starting Monday. Feeling good about this tournament.
 
Monday 6/25/12
Hip Circles, Swings, Dislocates
DE Box Squats 2x8x45 added light bands 2x45 2x95 2x115 8x2x125+lights
DL (1.5" mats) 5x135 5x185 3x235 3x265 15x290.5
Step-ups 3x6x55's
Treadmill Circuit @[email protected]%
1) GHR 3x6,11,14xBW hands down
Banded Abs 2x15,20xlight wrapped once 1x20xlight wrapped twice
2) Axle Cleans 3x3,4,4x118
Landmines 3x6,8,8x45.5
3) Box Jumps 3x5x14 chains
4) Sprints [email protected]@2.5%

Good workout. Just started the banded abs on the GHR. I like them, but I'll have to tinker with the resistance to get it right. Also I decided to up me calories a bit. My weight is where it needs to be for this tournament, so I'm going to maintenance calories.
 
Wednesday 6/27/12
Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13 x178 2x3,4x187
Chins 6x5,5,5,14,15,15xBW 1x8x8
Treadmill circuit @[email protected]%
1) bench 3x10,15,14x143
Fatz Pulldowns 3x10x120
2) Seated Laterals 3x13,15,15x31.25's
DB shrugs 3x8,14,15x70's
3) 10-countz fatz 3x6x40's
4) Sprints [email protected]@2.5%
 
Friday 6/29/12
Hip circles, swings, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 2x255 10x271
SSB GM's 8x105 3x10,10,12x135
Fat lever bar 2x5x5 3x7,12,19x6.25
Treadmill circuit @[email protected]%
1) reverse Hypers 3x10x96
Ab strap 3x10x84
2) bag flips 3x9,9,10x110 bag
Band rotations 3x8xMini
3) squats 3x6,6,7x141
4) sprints [email protected]@2.5%

Very tough workout. It's a combination of dieting and getting close to overtraining I think. Also the fact that it was 95 degrees in the gym didn't help either. My form broke down a fair bit on squats. After this tournament I've got a good month of eating and charging up the batteries. I'm looking at a NAGA in early September if this tournament goes well.
 
Saturday 6/30/12

No Gi drilling 45 minutes
No Gi live 8x5:00

Monday 7/2/12
Rotator cuff
DE bench 3x20x45 added minis 3x45 3x65 3x85 8x3x92+minis
Military 8x45 added minis 5x45 5x65 5x85 3x95 11x102.5
Croc rows 8x50 4x14,15,15,18x72.5. Straps on last set
Treadmill circuit @[email protected]%
1) log press 3x6x121
Fatz DB rows 3x9x40's
2) skulls 3x9x86
Fatz BB curls 3x6,7,10x81.5
3) dips 3x10x7
Inverted rows 3x8x7
4) sprints [email protected]@2.5%

Feeling pretty good after a few days rest. Registration for tournament complete. Blue belt executive 175lbs ( the make you go executive if you are white or blue) and advanced no Gi open 175lbs. Hopefully they won't give me a hard time with being in blue for Gi and purple/advanced for no Gi. I'd do purple Gi but I don't think they'd let me with only a white belt. Besides I've got a lot of wrestling and no Gi experience. DL and rolling tomorrow, run on Wednesday and another roll on Thursday and then it's make weight time which should be über easy this time. Looking forward to putting on some pounds and gaining some strength. I'm stalling out a bit with the cutting.
 
Tuesday 7/3/12

Gi Drilling 1 hour
Gi live (Pretty light) 4x4:00

Wednesday 7/4/12
Hi circles, Swings, Dislocates
DE Squats 2x8x45 added light bands 2x45 2x95 2x115 8x2x126+light bands
DL (1 1/2" mats) 5x135 5x185 3x235 2x285 12x306.5 2x1,1x322.5
Step-ups 3x6,6,7x55.5's
Treadmill circuit @8.0 mph @2.5%
1) GHR 3x6,13,15xBW hands down
Ab Wheel 3x6,6,10x15
2) Sumo DL 3x5x188 1 1/2" mats
Twists 3x26x25
3) Box Jumps 3x5,5,6x14
4) Sprints [email protected]@2.5%

Pretty solid for a last workout. Conditioning is good and strength has stayed up even through the weight cut.

For the cycle

Exercise Max by formula
Bench 255
Squats 361
Military 140
DL 429
 
Thursday 7/5/12

Gi live 9x5:00

That was it. Final cut tomorrow and tournament on Saturday. I'll give a report and post up video links next week.
 
Tournament report

Well it was a bit of a mediocre day. I had 7 guys in my division which turned out to be a problem, believe it or not. First match was a squirmy guy who was pretty strong, probably about 30ish. Pulled guard and had a few sweeps and passes. I also gave up 2 passes trying to hit different submissions. Won 9-5. Felt a little gassed for some reason. Second match had a shorter, sticky kid. Shot a single and passed to the side. Up 5-0. Sat in side and worked the collar for a few chokes. It couldn't get anything set. Eventually I wore him down and isolated an arm and tapped him with a V-arm. Last match kid was really tough, especially with spider guard. I pulled guard and he pushed a knee through. When I stuffed it I could fell him getting ready to back step so I waited for it. He did and I hooked the leg and popped up for the sweep. I was working double under passes when I has an opportunity for a standing pass but I knew I was t go an pick up the under hook. I hit it with a guillotine in mind and landed with the guillotine tight. He jumped to his back to escape and I climbed on top, but somehow it go loose. All I got was an advantage for some reason even though I ended up in side. Things stated going downhill from here. I felt pretty spent. Not dead, just not fresh like I usually do. He got back to guard and I got a head and arm caught on a stupid hip shift because I relaxed and tried to slow down and assess myself. Triangle. Some on pretty quick and I tapped. I had hurt my neck in the semi's and wasn't taking any chances. So another final match where I was winning and got tapped. I was pretty dissappointed. On thing that really hurt was the kid in the finals had only one match before me and it was with a 17 year old kid who he worked for a few minutes then was off the mat. I think if I was fresh I would have had a better than fair shot at beating him.
I am going to start working some new passes. I don't know what but I have to up my passing game. I feel great on my feet and on bottom. I can dictate where the fight occurs with my wrestling and I haven't found anybody I can't sweep yet. My passes are good but I think they are too predictable right now. As a rule if I pass I win if I don't I loose. That seems to be my
 
Mr.Sinister said:
Tournament report

Well it was a bit of a mediocre day. I had 7 guys in my division which turned out to be a problem, believe it or not. First match was a squirmy guy who was pretty strong, probably about 30ish. Pulled guard and had a few sweeps and passes. I also gave up 2 passes trying to hit different submissions. Won 9-5. Felt a little gassed for some reason. Second match had a shorter, sticky kid. Shot a single and passed to the side. Up 5-0. Sat in side and worked the collar for a few chokes. It couldn't get anything set. Eventually I wore him down and isolated an arm and tapped him with a V-arm. Last match kid was really tough, especially with spider guard. I pulled guard and he pushed a knee through. When I stuffed it I could fell him getting ready to back step so I waited for it. He did and I hooked the leg and popped up for the sweep. I was working double under passes when I has an opportunity for a standing pass but I knew I was t go an pick up the under hook. I hit it with a guillotine in mind and landed with the guillotine tight. He jumped to his back to escape and I climbed on top, but somehow it go loose. All I got was an advantage for some reason even though I ended up in side. Things stated going downhill from here. I felt pretty spent. Not dead, just not fresh like I usually do. He got back to guard and I got a head and arm caught on a stupid hip shift because I relaxed and tried to slow down and assess myself. Triangle. Some on pretty quick and I tapped. I had hurt my neck in the semi's and wasn't taking any chances. So another final match where I was winning and got tapped. I was pretty dissappointed. On thing that really hurt was the kid in the finals had only one match before me and it was with a 17 year old kid who he worked for a few minutes then was off the mat. I think if I was fresh I would have had a better than fair shot at beating him.
I am going to start working some new passes. I don't know what but I have to up my passing game. I feel great on my feet and on bottom. I can dictate where the fight occurs with my wrestling and I haven't found anybody I can't sweep yet. My passes are good but I think they are too predictable right now. As a rule if I pass I win if I don't I loose. That seems to be my
Click to expand...

Sorry for all the typo's. I'm on my phone and it's pissing me off.
 
General rule. I'm off for a few days then back at it. I'm also off the strict diet until I'm back from vacation July 28th. I'll get some videos posted later in the week when they get downloaded.
 
Tuesday 7/10/12
Rotator cuff, neck strap 2x20x10 both ways
Bench 2x20x45 8x95 5x115 5x135 3x150 17x161.5 2x2,3x190
Chins 6x5,5,5,13,14,14xBW 1x7x8.5
Treadmill circuit @[email protected]%
1) bench 3x6,6,8x147.5
Fatz Pulldowns 3x10,10,11x121
2) standing laterals 3x13,15,15x35's
Gi low pulley 3x12x70
3) 10-countz 3x6x40's
4) sprints [email protected]@2.5%

Band pushdowns 3x37xMini

Decent for first back.
 
Thursday 7/12/12
Hip circles, swings, dislocates
Abductions 3x17xdouble mini
Squats. 2x8x45. 8x115 5x135 5x185 5x225 15x245 2x1x287.5
Fatz lever bar 2x5x5 3x8,12,20x6.25
Stiff leg DL 8x135 3x9,13,15x186.5
Treadmill circuit @[email protected]%
1) reverse hypers 3x10x98
Standing abs 3x15xGreen
2) log cleans 3x3x135
Landmines 3x8x45.75
3) pause squats 3x3x142 3-counts
4) sprints [email protected]@2.5%

Not bad. Tried the pause squats and I'm going to stick with them. I'm going to try and up them to 5 second pauses gradually over the next few weeks. Levers felt better and form was better. The extra calories are helping already.
 
Monday 7/16/12
Rotator cuff
Neck strap 2x22x10 up and down
DE bench 2x20x45 added 60 in chains 3x45 3x65 3x95 8x3x108.5
Military 5x45 added minis 5x45 5x65 5x85 16x92.5+minis
CS rows (palms facing) 10x225 4x15,15,15,18x241
Treadmill circuit [email protected]%
1) log press 3x4x125
CS fatz rows 3x10x195
2) reverse band bench 3x8,11,14x166. Mid grip
Fatz DB curls 3x6,6,7x38.75's
3) dips 3x10,10,15xBW
Inverted rows 3x8,8,11xBW
4) sprints [email protected]@2.5%

Not a bad workout. I'm not pushing anything too hard. This was supposed to be yesterday but I had some stuff going on. Tomorrow is DL and then I'm taking off for 10 days at the beach. I'll get some workouts in down there. Probably just 5/3/1 movement and 1 assistance, then I'll do some of the machines for fun and that will be it. Bodyweight was up to 183.5 on Saturday. Not too bad for a week off the diet wagon. I'll come back from the beach at 195 minimum. I always blow up when I'm on vacation. All the salty seafood and beer.
 
Tuesday 7/17/12
Hip circles, swings, dislocates, abduction, hip flexors
DE Squats 2x8x45 added lights 2x45 2x95 2x115 8x2x127+light
DL 2" mats 5x135 5x185 5x235 2x265 15x276.5
One leg squats 3x8,10,10x32.5
Treadmill circuit @[email protected]%
1) GHR 3x7,14,15xBW
Ab strap 3x10x83.25
2) axle cleans 3 3,4,4x118.5
Rotations 3x8xMini
3) Box Jumps 3x5,6,6x14
4) sprints [email protected]@2.5%
 
Friday 7/20/12
Rotator cuff, neck strap 2x25x10 both ways
Bench 2x20x45 8x95 5x115 5x135 3x155 16x171 2x3,4x190
Chins 4x5,15,15,15xBW
Laterals 3x10x40's
Dips 3x20xBW
Row/Pulldowns machine 3x12x235
Sprints up to [email protected]@2.5%

Chrome and fitness palace. It was awful. No chalk allowed. Should be interesting squatting, Sunday or Monday. I think if I want my bench to start moving again, I am going to have to stop super setting it with chins. It's too hard on the shoulder.
 
Sunday 7/22/12
Hip circles, abductions, hip flexors, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 3x245 13x260
SLDL 5x145 3x8,8,10x195
Leg extensions 3x20
Leg curls 3x20
Sprints worked up to [email protected]@2.5%

Spilled my chalk all over my bag and the floor. Made a hell of a mess, but nobody seemed to notice. Overall pretty good for vacation.
 
Tuesday 7/23/12
Rotator cuff, neck strap
Bench 2x20x45 3x95 8x3x115 straight weight
Low pulley rows 4x15
Split jerks 5x95 5x115 3x5x135
Underhand chins 3x10
DB curls 2x8x45's 1x8x50's
Dips 3x15x25
Sprints worked up to [email protected]@2.5%

Had planned on DL today but doing the boardwalk instead. My membership expires today and I'm not paying $20 for one workout so I'll DL at home Sunday or Monday.
 
Monday 7/30/12
Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x180.5 2x4x190
Chins 4x5,15,15,15xBW 1x5x9
Treadmill circuit @[email protected]%
1) bench 3x6,6,12x147.5
Fatz Pulldowns 3x8,8,9x125
2) standing laterals 3x14,14,15x35's
Gi low pulley 3x12x75
3) 10-countz 3x3x41.25's
4) sprints [email protected]@2.5%
 
You must log in or register to reply here.
Back
Top