5/3/1 and Grappling 4 fun Log
- Thread starter Mr.Sinister
- Start date
Mr.Sinister
Well-known member
Thursday 3/20/14
Treadmill
Warmup
5:[email protected]
5:[email protected]
5:[email protected]
BJJ drilling 1 hour.
Treadmill
Warmup
5:[email protected]
5:[email protected]
5:[email protected]
BJJ drilling 1 hour.
compudog
Well-known member
Mr.Sinister
Well-known member
Friday 3/21/14
Hips and swings
DE Box Squats 8x65 2x65+114 2x95+114 8x2x145+114
DL (1") 5x135 5x185 5x235 2x285 1x325 11x332.5 3x350
GHR 4c12xSingle micro
Treadmill 8mph@5%
1) 3" DL 3x6x217
Vertical abs 3x15x101
2) DB Snatch 3x5x53
Rotations 3x8xMonster
3) Glute Bridge 3x8x140
4) 20/20's 5:[email protected]@5%
Pretty decent. Friday workouts are always a bear. I never seem to get started on time.
Hips and swings
DE Box Squats 8x65 2x65+114 2x95+114 8x2x145+114
DL (1") 5x135 5x185 5x235 2x285 1x325 11x332.5 3x350
GHR 4c12xSingle micro
Treadmill 8mph@5%
1) 3" DL 3x6x217
Vertical abs 3x15x101
2) DB Snatch 3x5x53
Rotations 3x8xMonster
3) Glute Bridge 3x8x140
4) 20/20's 5:[email protected]@5%
Pretty decent. Friday workouts are always a bear. I never seem to get started on time.
Mr.Sinister
Well-known member
Saturday 3/22/14
Treadmill
Warmup
20/20's
5:20@9mph
5:[email protected]
5:[email protected]
Then went and watched Penn State go 4 in a row. We Are.......?
Treadmill
Warmup
20/20's
5:20@9mph
5:[email protected]
5:[email protected]
Then went and watched Penn State go 4 in a row. We Are.......?
Mr.Sinister
Well-known member
Sunday 3/23/14
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 16x186 4x208 16x164
Pulldowns 8x120 4x15x164
Treadmill 8.1mph@5%
1) Bench 3x6,8,11x163
Strap rows 3x9,10,10x116.5
2) laterals 3x13x36 1/4's
DB Press 3x6,7,8x47 1/2's
3) 10-counts 3x7x50's
4) 20/20's 5:[email protected]@5%
Extra triceps.
Pretty decent. Wrist is hurting still??? Extra rep on bench so that was nice. Hoping for this var to kick pretty hard end of the week. Next shot tomorrow and I'm not looking forward to it. Supplier says its just virgin muscle and it will subside, but I'm not sure. Haven't decided whether to pin glutes, which are fresh, or my left thigh which is the place I hit first. Probably going to be a game time decision. Squats tomorrow.
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 16x186 4x208 16x164
Pulldowns 8x120 4x15x164
Treadmill 8.1mph@5%
1) Bench 3x6,8,11x163
Strap rows 3x9,10,10x116.5
2) laterals 3x13x36 1/4's
DB Press 3x6,7,8x47 1/2's
3) 10-counts 3x7x50's
4) 20/20's 5:[email protected]@5%
Extra triceps.
Pretty decent. Wrist is hurting still??? Extra rep on bench so that was nice. Hoping for this var to kick pretty hard end of the week. Next shot tomorrow and I'm not looking forward to it. Supplier says its just virgin muscle and it will subside, but I'm not sure. Haven't decided whether to pin glutes, which are fresh, or my left thigh which is the place I hit first. Probably going to be a game time decision. Squats tomorrow.
Mr.Sinister
Well-known member
Monday 3/24/14
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x235 2x255 19x263.5 5x295 13x201.5
SSBGM's 4x15x117
Treadmill 8.1mph@5%
1) reverse hypers 3x10x127.5
Horizontal abs 3x15x93.5
2) bag flips 3x6,8,8x114
Landlines 3x8x56
3) step-ups 3x6,7,7x20's
4) 20/20's 5:[email protected]@5%
Calves and wrist roller.
Pretty decent workout. Forgot to take my taurine today and paid the price a little bit. Nothing I couldn't get through, just not real pleasant.
Pinned 250mg's again today. Hit right Glute. Kicked around my left thigh and Ventro-Glute shot, but a guy has been telling me to do glutes so I did. I'm either gonna be a happy camper tomorrow, or I'm really in for a world of hurt. If this one goes bad I'm going to look for different gear. Has to be the gear. I did switch to another vial from the same supplier so we will see.
Treadmill and BJJ tomorrow, hopefully.
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x235 2x255 19x263.5 5x295 13x201.5
SSBGM's 4x15x117
Treadmill 8.1mph@5%
1) reverse hypers 3x10x127.5
Horizontal abs 3x15x93.5
2) bag flips 3x6,8,8x114
Landlines 3x8x56
3) step-ups 3x6,7,7x20's
4) 20/20's 5:[email protected]@5%
Calves and wrist roller.
Pretty decent workout. Forgot to take my taurine today and paid the price a little bit. Nothing I couldn't get through, just not real pleasant.
Pinned 250mg's again today. Hit right Glute. Kicked around my left thigh and Ventro-Glute shot, but a guy has been telling me to do glutes so I did. I'm either gonna be a happy camper tomorrow, or I'm really in for a world of hurt. If this one goes bad I'm going to look for different gear. Has to be the gear. I did switch to another vial from the same supplier so we will see.
Treadmill and BJJ tomorrow, hopefully.
Mr.Sinister
Well-known member
Tuesday 3/25/14
BJJ. Drilling about and hour. Half guard lockdown and lockdown passes as well.
Live Gi 4x3:00
No Gi 4x3:00
Wednesday 3/26/14
Rotator cuff
DE bench 20x45 x45+87 3x65+87 3x85+87 3x105+87 4x3x124+87 mid 4x3x124+87
Military 8x45 5x95 5x115 2x125 16x136 16x120
Crocs 8x60 3x15,15,20x85 last with straps
Treadmill 8.2 mph@5%
1) log 3x6,6,7x133
Fatz DB rows 3x9,9,10x50's
2) close grip fats 3x9,10,11x146.5
DB curls 3x8,9,9x47.5's
3) push-ups 3x12,13,14x14
Inverts 3x11,12,12x14
GHR sit-ups 2x10x12.5
4) 20/20's 5:[email protected]@5%
Extra shoulders laterals supersetted with DB press. Drop set style.
Pretty decent. Seems like its starting to kick a bit more. Gained a rep on OHP but assistance was up a tad more than usual. Not a lot, but I'll take it. The Monday shot feels fine. I must not be made for quad shots. Looks like its glutes all the way for me.
Had a fluid pocket on my leg drained today. Easy and painless. Took 3 appointments, 2 ultrasounds, and an x-ray though. I could have done it myself. It looked easier than when I did my ear. At least I could have seen my leg without a mirror.
Treadmill and BJJ tomorrow DL Friday.
BJJ. Drilling about and hour. Half guard lockdown and lockdown passes as well.
Live Gi 4x3:00
No Gi 4x3:00
Wednesday 3/26/14
Rotator cuff
DE bench 20x45 x45+87 3x65+87 3x85+87 3x105+87 4x3x124+87 mid 4x3x124+87
Military 8x45 5x95 5x115 2x125 16x136 16x120
Crocs 8x60 3x15,15,20x85 last with straps
Treadmill 8.2 mph@5%
1) log 3x6,6,7x133
Fatz DB rows 3x9,9,10x50's
2) close grip fats 3x9,10,11x146.5
DB curls 3x8,9,9x47.5's
3) push-ups 3x12,13,14x14
Inverts 3x11,12,12x14
GHR sit-ups 2x10x12.5
4) 20/20's 5:[email protected]@5%
Extra shoulders laterals supersetted with DB press. Drop set style.
Pretty decent. Seems like its starting to kick a bit more. Gained a rep on OHP but assistance was up a tad more than usual. Not a lot, but I'll take it. The Monday shot feels fine. I must not be made for quad shots. Looks like its glutes all the way for me.
Had a fluid pocket on my leg drained today. Easy and painless. Took 3 appointments, 2 ultrasounds, and an x-ray though. I could have done it myself. It looked easier than when I did my ear. At least I could have seen my leg without a mirror.
Treadmill and BJJ tomorrow DL Friday.
Mr.Sinister
Well-known member
Thursday 3/27/14
Treadmill
Warmup
20/20's
7:[email protected]
7:[email protected]
7:[email protected]
Pretty easy
BJJ Gi
Live 8x5:00
Decent. Tweaked my hip, but it should be fine.
Treadmill
Warmup
20/20's
7:[email protected]
7:[email protected]
7:[email protected]
Pretty easy
BJJ Gi
Live 8x5:00
Decent. Tweaked my hip, but it should be fine.
Mr.Sinister
Well-known member
Friday 3/28/14
Hips and swings
DE box 8x65 added light+mini 2x65 2x115 8x2x145
DL (1.5") 5x135 5x185 5x235 2x285 15x300 5x335
GHR 4x13,12,12,13xSingle micro
Treadmill 8.2mph@5%
1) SSB box 3x6,6,7x195
Vertical abs 3x16x101.25
2) DB cleans 3x6,7,8x65
Rotations 3c8xMonster
3) Glute bridge 3x8x140.5
4) 20/20's 5:[email protected]@5%
Calves and wrist roller.
Pretty decent workout. Had more on DL but I tweaked my hip flexor/groin last night at practice and I was babying it a little. All seems good on the cycle front. Did have some back pump, but I survived. Only thing not clicking right now is the weight loss. I seem stuck. Hopefully it starts peeling off a bit soon. I really don't want to cut calories any further. I'm right at 2000Kcals a day now.
Hips and swings
DE box 8x65 added light+mini 2x65 2x115 8x2x145
DL (1.5") 5x135 5x185 5x235 2x285 15x300 5x335
GHR 4x13,12,12,13xSingle micro
Treadmill 8.2mph@5%
1) SSB box 3x6,6,7x195
Vertical abs 3x16x101.25
2) DB cleans 3x6,7,8x65
Rotations 3c8xMonster
3) Glute bridge 3x8x140.5
4) 20/20's 5:[email protected]@5%
Calves and wrist roller.
Pretty decent workout. Had more on DL but I tweaked my hip flexor/groin last night at practice and I was babying it a little. All seems good on the cycle front. Did have some back pump, but I survived. Only thing not clicking right now is the weight loss. I seem stuck. Hopefully it starts peeling off a bit soon. I really don't want to cut calories any further. I'm right at 2000Kcals a day now.
Mr.Sinister
Well-known member
Saturday 3/29/14
Treadmill
Warmup
20/20's
7:[email protected]
7:[email protected]
8:[email protected]
BJJ
drilling about 50 minutes
Live 4x5:00
Treadmill
Warmup
20/20's
7:[email protected]
7:[email protected]
8:[email protected]
BJJ
drilling about 50 minutes
Live 4x5:00
Mr.Sinister
Well-known member
Sunday 3/30/14
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x187 13x197 6x213 14x175
Pulldowns 8x140 4x15x170
Treadmill 8.4mph@5%
1) DB Bench 3x10,10,12x65's
Strap rows 3x10,10,12x116
2) laterals 3x10x40's
DB press 3x8,10,10x47.5's
3) 10-counts 3x7,7,8x50's
4) 20/20's 5:[email protected]@5%
Extra triceps and wrist roller.
Really good workout. Bench up 3 reps on 90%, 2 reps on 97.5%. Other stuff also up. Var has definitely kicked.
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x187 13x197 6x213 14x175
Pulldowns 8x140 4x15x170
Treadmill 8.4mph@5%
1) DB Bench 3x10,10,12x65's
Strap rows 3x10,10,12x116
2) laterals 3x10x40's
DB press 3x8,10,10x47.5's
3) 10-counts 3x7,7,8x50's
4) 20/20's 5:[email protected]@5%
Extra triceps and wrist roller.
Really good workout. Bench up 3 reps on 90%, 2 reps on 97.5%. Other stuff also up. Var has definitely kicked.
Mr.Sinister
Well-known member
Monday 3/31/14
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x265 16x279 6x302 13x217
SSBGM's 4x15x117.5
Treadmill 8.4mph@5%
1) reverse hypers 3x10x128
Horizontal abs 3x16,18,20x95
2) log cleans 3x5x153
Land mines 3x8x56.5
3) step ups 3x8x20 5/8's
4) 20/20's 5:20@5:20
Good workout. Up 2 reps on 90% and 2 reps on 97.5%. Everything else up accordingly.
270x16
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302x6
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Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x265 16x279 6x302 13x217
SSBGM's 4x15x117.5
Treadmill 8.4mph@5%
1) reverse hypers 3x10x128
Horizontal abs 3x16,18,20x95
2) log cleans 3x5x153
Land mines 3x8x56.5
3) step ups 3x8x20 5/8's
4) 20/20's 5:20@5:20
Good workout. Up 2 reps on 90% and 2 reps on 97.5%. Everything else up accordingly.
270x16
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302x6
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Mr.Sinister
Well-known member
Tuesday 4/1/14
Treadmill
HIIT
BJJ drilling 1:30 minutes
Wednesday 4/2/14
Cuff
DE bench 20x45 3x45+94 3x65+94 3x85+94 3x105+94 4x3x125+94 mid 4x3x125+94 pinky
Military 8x45 5x95 5x115 2x135 13x144 14x128
Crocs 8x60 3x15,16,21x86 (straps on last)
Treadmill 8.5mph@5%
1) log 3x6,7,7x133.5
DB fatz rows 3x9,10,10x50's
2) close grip fatz 3x8,10,12x150
DB curls 3x9x47.5's
3) push-ups 3x13,14,15x14
Inverts 3x12x14
GHR sit-ups 2x11x12.5
4) 20/20's 5:[email protected]@5%
Extra shoulders. Laterals and behind neck drop sets.
Pretty good workout. Everything is going well. 2nd day under 50 carbs. Sucks but it is definitely working. Getting bigger and leaning out at the same time. I've been avoiding the scale but I have to suck it up and see where I am.
Treadmill
HIIT
BJJ drilling 1:30 minutes
Wednesday 4/2/14
Cuff
DE bench 20x45 3x45+94 3x65+94 3x85+94 3x105+94 4x3x125+94 mid 4x3x125+94 pinky
Military 8x45 5x95 5x115 2x135 13x144 14x128
Crocs 8x60 3x15,16,21x86 (straps on last)
Treadmill 8.5mph@5%
1) log 3x6,7,7x133.5
DB fatz rows 3x9,10,10x50's
2) close grip fatz 3x8,10,12x150
DB curls 3x9x47.5's
3) push-ups 3x13,14,15x14
Inverts 3x12x14
GHR sit-ups 2x11x12.5
4) 20/20's 5:[email protected]@5%
Extra shoulders. Laterals and behind neck drop sets.
Pretty good workout. Everything is going well. 2nd day under 50 carbs. Sucks but it is definitely working. Getting bigger and leaning out at the same time. I've been avoiding the scale but I have to suck it up and see where I am.
Mr.Sinister
Well-known member
Thursday 4/3/14
Treadmill
Warmup
20/20's
7:[email protected]
7:[email protected]
7:[email protected]
BJJ
Drilling 15 minutes
Live 45 minutes. Different positions.
60 carbs today. Feeling decent.
Treadmill
Warmup
20/20's
7:[email protected]
7:[email protected]
7:[email protected]
BJJ
Drilling 15 minutes
Live 45 minutes. Different positions.
60 carbs today. Feeling decent.
Mr.Sinister
Well-known member
Friday 4/4/14
Hips and swings
SSB DE squats 2x8x65 added light+mini 2x65 2x115 8x2x146.5
DL (1 1/2") 5x135 5x185 5x235 2x285 1x315 13x317.5 6x344
GHR 4x8,9,10,11xSingle micro+2.5
Treadmill 8.5mph@5%
1) 3" DL 3x6x218
Vertical abs 3x15x102.5
2) DB Snatch 3x6x53.5
Rotations 3x8xMonster
3) Glute bridge 3x8x141
4) 20/20's 6:[email protected]@5%
Calves and wrist roller
Pretty good workout. Keeping pace on 90% weeks but adding a rep here and there on the 97.5% sets.
Little back pump, but no other sides to report. Leaning out considerably. Under 60 carbs again today. Same tomorrow and then I'm gonna have a high meal tomorrow night and then back down again for next week.
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Got a tad out of wack on 1-2 reps but nothing too serious.
Hips and swings
SSB DE squats 2x8x65 added light+mini 2x65 2x115 8x2x146.5
DL (1 1/2") 5x135 5x185 5x235 2x285 1x315 13x317.5 6x344
GHR 4x8,9,10,11xSingle micro+2.5
Treadmill 8.5mph@5%
1) 3" DL 3x6x218
Vertical abs 3x15x102.5
2) DB Snatch 3x6x53.5
Rotations 3x8xMonster
3) Glute bridge 3x8x141
4) 20/20's 6:[email protected]@5%
Calves and wrist roller
Pretty good workout. Keeping pace on 90% weeks but adding a rep here and there on the 97.5% sets.
Little back pump, but no other sides to report. Leaning out considerably. Under 60 carbs again today. Same tomorrow and then I'm gonna have a high meal tomorrow night and then back down again for next week.
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Got a tad out of wack on 1-2 reps but nothing too serious.
Mr.Sinister
Well-known member
Sunday 4/6/14
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x175 3x195 9x208 5x218.5 12x186
Pulldowns 8x140 4x15x172.5
Treadmill 8.6mph@5%
1) bench 3x8,10,12x163.5
Strap rows 3x7x122.5
2) laterals 3x10,11,11x40's
DB press 3x8,10,10x48.75's
3) 10-counts 3x7,8,8x50's
4) 20/20's 6:30@10mph@5%
Extra triceps and wrist roller.
Pretty good workout. Up 2 reps on 95% set and 2 reps on 100% set. Everything else up accordingly. Had almost zero carbs yesterday until a high carb dinner and back to low carbs again for this week. Will adjust depending on progress next Sunday.
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x175 3x195 9x208 5x218.5 12x186
Pulldowns 8x140 4x15x172.5
Treadmill 8.6mph@5%
1) bench 3x8,10,12x163.5
Strap rows 3x7x122.5
2) laterals 3x10,11,11x40's
DB press 3x8,10,10x48.75's
3) 10-counts 3x7,8,8x50's
4) 20/20's 6:30@10mph@5%
Extra triceps and wrist roller.
Pretty good workout. Up 2 reps on 95% set and 2 reps on 100% set. Everything else up accordingly. Had almost zero carbs yesterday until a high carb dinner and back to low carbs again for this week. Will adjust depending on progress next Sunday.
Mr.Sinister
Well-known member
Monday 4/7/14
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x235 2x275 15x295 7x310 15x232.5
SSBGM's 8x105 3x10,10x15x125
Treadmill 8.7mph@5%
1) reverse hypers 3x10x128.5
Horizontal abs 3x16,18,18x96
2) bag flips 3x8x114
Land mines 3x8x56.75
3) step-ups 3x8,9,10x22.5's
4) 20/20's 6.35@10mph@5%
Calves and some band pull aparts.
Real good workout. Extra 4 reps on 95% and 2-3 (can't remember) on 100%. Got some EFS knee sleeves. Worked well. Wasn't what I expected. I thought I was getting neoprene sleeves. These are a little more.
75 carbs today. A tad high but not too bad. I'm gonna stay under 50 tomorrow for sure. Upping test to 300mgs tonight's shot.
295x15
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310x7
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Hips and swings
SSB squats 2x8x65 8x135 5x185 5x235 2x275 15x295 7x310 15x232.5
SSBGM's 8x105 3x10,10x15x125
Treadmill 8.7mph@5%
1) reverse hypers 3x10x128.5
Horizontal abs 3x16,18,18x96
2) bag flips 3x8x114
Land mines 3x8x56.75
3) step-ups 3x8,9,10x22.5's
4) 20/20's 6.35@10mph@5%
Calves and some band pull aparts.
Real good workout. Extra 4 reps on 95% and 2-3 (can't remember) on 100%. Got some EFS knee sleeves. Worked well. Wasn't what I expected. I thought I was getting neoprene sleeves. These are a little more.
75 carbs today. A tad high but not too bad. I'm gonna stay under 50 tomorrow for sure. Upping test to 300mgs tonight's shot.
295x15
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310x7
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Mr.Sinister
Well-known member
Tuesday 4/8/14
Treadmill
Warmup
20/20's
7:[email protected]
7:[email protected]
7:[email protected]
BJJ drilling 1 hour
Live 4x5:00
Wednesday 4/9/14
Cuff
DE bench 20x45 3x45+100 3x85+100 3x105+100 4x3x125.5+100 mid 4x3x125.5+100 pinky
OHP 8x45 5x95 5x115 2x135 2x145 11x152 14x136
Crocs 8x60 2x12,13x87.5 17x87.5 with straps
Treadmill 8mph@5%
1) log 3x7x134
Fatz DB rows 3x10x50's
2) fat close grips 3x8,10,12x155
DB curls 3x6,6,8x50's
3) push-ups 3x14,15,16x14
Inverts 3x12,13,14x14
GHR sit-ups 2x14x12.5
4)20/20's 6.40@10mph@5%
Bunch of extra shoulders and some band pull aparts.
Good workout. Extra 2 reps on 95% sets. Things going real well.
Treadmill
Warmup
20/20's
7:[email protected]
7:[email protected]
7:[email protected]
BJJ drilling 1 hour
Live 4x5:00
Wednesday 4/9/14
Cuff
DE bench 20x45 3x45+100 3x85+100 3x105+100 4x3x125.5+100 mid 4x3x125.5+100 pinky
OHP 8x45 5x95 5x115 2x135 2x145 11x152 14x136
Crocs 8x60 2x12,13x87.5 17x87.5 with straps
Treadmill 8mph@5%
1) log 3x7x134
Fatz DB rows 3x10x50's
2) fat close grips 3x8,10,12x155
DB curls 3x6,6,8x50's
3) push-ups 3x14,15,16x14
Inverts 3x12,13,14x14
GHR sit-ups 2x14x12.5
4)20/20's 6.40@10mph@5%
Bunch of extra shoulders and some band pull aparts.
Good workout. Extra 2 reps on 95% sets. Things going real well.
Mr.Sinister
Well-known member
Thursday 4/10/14
BJJ
Live 8x5:00.
Felt pretty good.
Friday 4/11/14
Hips and swings
DE SSB squats 2x8x65 added lights and minis
2x65 2x115 10x2x150
DL (1 1/2" deficit) 5x135 5x185 5x235 2x285 1x315 12x335 6x352.5
GHR 4x9,9,11,12xSingle mini+3
Treadmill 8.9mph@5%
1) SSB squats 3x7,7,10x200
Vertical abs 3x17x103
2) DB Cleans 3x6x66.5
Rotations 3x8xMonster
3) Glute Bridge 3x8x142
4) 20/20's 6:45@10mph@5%
Calves and wrist roller. Also did some band pull aparts and pushdown a for extra volume. Things seem to be going very well. Ordering some GW and albuterol to assist the cut.
BJJ
Live 8x5:00.
Felt pretty good.
Friday 4/11/14
Hips and swings
DE SSB squats 2x8x65 added lights and minis
2x65 2x115 10x2x150
DL (1 1/2" deficit) 5x135 5x185 5x235 2x285 1x315 12x335 6x352.5
GHR 4x9,9,11,12xSingle mini+3
Treadmill 8.9mph@5%
1) SSB squats 3x7,7,10x200
Vertical abs 3x17x103
2) DB Cleans 3x6x66.5
Rotations 3x8xMonster
3) Glute Bridge 3x8x142
4) 20/20's 6:45@10mph@5%
Calves and wrist roller. Also did some band pull aparts and pushdown a for extra volume. Things seem to be going very well. Ordering some GW and albuterol to assist the cut.
Mr.Sinister
Well-known member
Sunday 4/13/14
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 3x180 16x190 7x212.5
Chins 8x8xBW
Treadmill 9mph@5%
1) DB press 3x8,8,10x70's
Strap rows 3x8x123
2) laterals 3x11,11,12x40's
Fatz band OHP 3x6,8,9x72.5
3) 10-counts 3x8x51 1/4's (about killed me)
4) 20/20's 6:50@10mph@5%
Extra triceps and band pull aparts.
Feeling great. Fat is coming off, lifts are going up, all is good.
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 3x180 16x190 7x212.5
Chins 8x8xBW
Treadmill 9mph@5%
1) DB press 3x8,8,10x70's
Strap rows 3x8x123
2) laterals 3x11,11,12x40's
Fatz band OHP 3x6,8,9x72.5
3) 10-counts 3x8x51 1/4's (about killed me)
4) 20/20's 6:50@10mph@5%
Extra triceps and band pull aparts.
Feeling great. Fat is coming off, lifts are going up, all is good.
Mr.Sinister
Well-known member
Monday 4/14/14
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x265 20x272 7x304 16x208
SLDL 8x115 3x15x145
Treadmill 9mph@5%
1) reverse hypers 3x10x129
Horizontal abs 3x18,20,20x97.5
2) log cleans 3x5x154.5
Land mines 3x8x57
3) one legged squats 3x8xBW
4) 20/20's 6:55@10mph@5%
Called it there. Getting late and back pump was hurting me a little. Otherwise feeling good.
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x265 20x272 7x304 16x208
SLDL 8x115 3x15x145
Treadmill 9mph@5%
1) reverse hypers 3x10x129
Horizontal abs 3x18,20,20x97.5
2) log cleans 3x5x154.5
Land mines 3x8x57
3) one legged squats 3x8xBW
4) 20/20's 6:55@10mph@5%
Called it there. Getting late and back pump was hurting me a little. Otherwise feeling good.
Mr.Sinister
Well-known member
Tuesday 4/15/14
BJJ
Drilling 1:20
Live 2x5:00
Wednesday 4/16/14
Cuff
DE bench 20x45 added minis 3x45 3x85 5x3x115 mid grip 5x3x115 pinky
singles
135+Minis
155+Minis
175+Minis
OHP 8x45 5x95 5x115 2x127.5 18x137.5 17x121.5
CS Rows palms facing 8x245 3x13,13,14x275
Treadmill 9mph@5%
1) log 3x7x135
CS fats 3x9,10,10x227
2) reverse green close 3x10,12,14x193.5
BB curls 3x8x100
3) push-ups 3x15x14
Inverts 3x13x14
GHR sit-ups 2x15x12.5
4) 20/20's 7:00@10mph @5%
Extra shoulders.
Great workout. Extra 2 reps on 85% set. Everything else up a good bit more than normal. Had some pump issues again, but survived. 6 more days of var then I'm cruising on 300 test for 6 weeks, then 6 more weeks of var to finish. Gonna try and solidify the gains I've made so far.
BJJ
Drilling 1:20
Live 2x5:00
Wednesday 4/16/14
Cuff
DE bench 20x45 added minis 3x45 3x85 5x3x115 mid grip 5x3x115 pinky
singles
135+Minis
155+Minis
175+Minis
OHP 8x45 5x95 5x115 2x127.5 18x137.5 17x121.5
CS Rows palms facing 8x245 3x13,13,14x275
Treadmill 9mph@5%
1) log 3x7x135
CS fats 3x9,10,10x227
2) reverse green close 3x10,12,14x193.5
BB curls 3x8x100
3) push-ups 3x15x14
Inverts 3x13x14
GHR sit-ups 2x15x12.5
4) 20/20's 7:00@10mph @5%
Extra shoulders.
Great workout. Extra 2 reps on 85% set. Everything else up a good bit more than normal. Had some pump issues again, but survived. 6 more days of var then I'm cruising on 300 test for 6 weeks, then 6 more weeks of var to finish. Gonna try and solidify the gains I've made so far.
Mr.Sinister
Well-known member
Saturday 4/19/14
Been off since Wednesday.
Did a small tournament today. Went okay, not great though. Weighed in at 198.0 and I was it for expert so I got put up to what I thought was 220 but turned out to be unlimited. Had a D-1 wrestler first match. Went back and forth but I eventually got him in an inverted heel hook for the tap. It was 4-2 at the time, but I'm not sure who was winning, I think he was. He had wrestling shoes on and that made the difference. Ended up pulling my right groin pretty good. Had a guy around 285 for the semis. Ended up winning by sloppy arm bar. I just couldn't move effectively with my groin hurting so bad. I had a hard time walking for probably an hour. Went 2-0 and got second. I had to pull out of the finals and Gi, which is what I was really there for anyways. Figures. I'm gonna take tomorrow to heal and then this week will be a little different, MTRF and no practice Tuesday. I'll get back to rolling Thursday. This groin is going to be an issue I need to start addressing this week. I can't have this happening at tournaments.
Had some pizza, a hamburger, and 2 packs of Fudge Stripes as a reward. Back to the eating plan tomorrow.
Been off since Wednesday.
Did a small tournament today. Went okay, not great though. Weighed in at 198.0 and I was it for expert so I got put up to what I thought was 220 but turned out to be unlimited. Had a D-1 wrestler first match. Went back and forth but I eventually got him in an inverted heel hook for the tap. It was 4-2 at the time, but I'm not sure who was winning, I think he was. He had wrestling shoes on and that made the difference. Ended up pulling my right groin pretty good. Had a guy around 285 for the semis. Ended up winning by sloppy arm bar. I just couldn't move effectively with my groin hurting so bad. I had a hard time walking for probably an hour. Went 2-0 and got second. I had to pull out of the finals and Gi, which is what I was really there for anyways. Figures. I'm gonna take tomorrow to heal and then this week will be a little different, MTRF and no practice Tuesday. I'll get back to rolling Thursday. This groin is going to be an issue I need to start addressing this week. I can't have this happening at tournaments.
Had some pizza, a hamburger, and 2 packs of Fudge Stripes as a reward. Back to the eating plan tomorrow.
Mr.Sinister
Well-known member
Monday 4/21/14
Cuff and neck
Bench 20x45 8x95 5x135 5x155 3x175 2x195 13x201.5 6x218
Chins 8 sets 67 reps
Treadmill 9mph@5%
1) fatz bench 3x6,7,10x166.5
Strap rows 3x8,8,9x124
2) laterals 3x12x40's
OHP minis 3x9,10,12x73.5
3) 10-counts 3x8x51 1/4's
4) 20-20's 3:05@10mph@5%
Extra triceps and pull aparts.
Pretty good workout. Pump monster got me pretty good though. Tomorrow is the last day of var then it's 6 weeks test. I ordered GW, Osta, and albuterol today along with some more aromisin. Think I need it. I believe I let my Estro climb too high and I'm holding some water. I'll know for sure when the var starts to clear, but in the meantime I'm doing 12.5 ed for the next week.
Squat tomorrow and I'll pin tomorrow as well. Don't want any pip for squats tomorrow. Felt good to eat clean today.
Cuff and neck
Bench 20x45 8x95 5x135 5x155 3x175 2x195 13x201.5 6x218
Chins 8 sets 67 reps
Treadmill 9mph@5%
1) fatz bench 3x6,7,10x166.5
Strap rows 3x8,8,9x124
2) laterals 3x12x40's
OHP minis 3x9,10,12x73.5
3) 10-counts 3x8x51 1/4's
4) 20-20's 3:05@10mph@5%
Extra triceps and pull aparts.
Pretty good workout. Pump monster got me pretty good though. Tomorrow is the last day of var then it's 6 weeks test. I ordered GW, Osta, and albuterol today along with some more aromisin. Think I need it. I believe I let my Estro climb too high and I'm holding some water. I'll know for sure when the var starts to clear, but in the meantime I'm doing 12.5 ed for the next week.
Squat tomorrow and I'll pin tomorrow as well. Don't want any pip for squats tomorrow. Felt good to eat clean today.
Mr.Sinister
Well-known member
Tuesday 4/22/14
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x275 18x288 7x312 15x225
SLDL 8x115 3x15x146
Treadmill 9mph@5%
1) reverse hypers 3x10x130
Horizontal abs 3x13x102.5
2) bag flips 3x8x114
Land mines 3x8x58.5
3) one leg squats 3x8,8,10x5
4) 20/20's 3:50@10mph@5%
Calves and wrist roller.
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x275 18x288 7x312 15x225
SLDL 8x115 3x15x146
Treadmill 9mph@5%
1) reverse hypers 3x10x130
Horizontal abs 3x13x102.5
2) bag flips 3x8x114
Land mines 3x8x58.5
3) one leg squats 3x8,8,10x5
4) 20/20's 3:50@10mph@5%
Calves and wrist roller.
Mr.Sinister
Well-known member
Thursday 4/24/14
Cuff
DE bench 20x45 added minis 3x45 3x85 3x105 5x3x116.5 mid grip 5x3x116.5 pinky
OHP 8x45 5x95 5x115 2x135 15x145.5 15x130
CS rows 8x245 3x14,14,15x276
Treadmill 9.0mph@5%
1) log 3x4,4,5x140.5
CS fatz 3x7x235
2) reverse green mid grip 3x8,9,10x200
BB curls 3x8x103
3) push ups 3x15,16,18x14
Inverts 3x13,14,14x14
GHR sit-ups 2x10x15
4) 20/20's 4:35@10mph@5%
Extra shoulders. Lateral and DB press superset drop style.
Going great. Var is wearing off. No pump monster today. Still feel really good. Got my GW and albuterol today. Gonna start GW next week.
Cuff
DE bench 20x45 added minis 3x45 3x85 3x105 5x3x116.5 mid grip 5x3x116.5 pinky
OHP 8x45 5x95 5x115 2x135 15x145.5 15x130
CS rows 8x245 3x14,14,15x276
Treadmill 9.0mph@5%
1) log 3x4,4,5x140.5
CS fatz 3x7x235
2) reverse green mid grip 3x8,9,10x200
BB curls 3x8x103
3) push ups 3x15,16,18x14
Inverts 3x13,14,14x14
GHR sit-ups 2x10x15
4) 20/20's 4:35@10mph@5%
Extra shoulders. Lateral and DB press superset drop style.
Going great. Var is wearing off. No pump monster today. Still feel really good. Got my GW and albuterol today. Gonna start GW next week.
Mr.Sinister
Well-known member
Friday 4/25/14
Hips and swings
DE box 2x8x65 2x65+40 2x115+40 10x155+40
DL (2" deficit) 5x135 5x185 5x235 2x285 1x315 11x322 5x349
GHR 4x10,10,11,12xSingle micro+3.5
Treadmill 9mph@5%
1) 3" DL 3x6x219
Vertical abs 3x17,17,18x103.5
2) DB snatch 3x5x55
Side bends 3x10x40
3) Glute bridge 3x5x145
4)20/20's 5:45@10mph@5%
Calves, wrist roller, groin rehab.
Felt decent for being really tired and on a Friday. 2" deficit is about my max. My form starts to suffer too much. Next cycle I'll add and extra few pounds and drop back to the floor.
I have class tomorrow, but I'm hoping to maybe get back early and get a HIIT workout in. Bench Sunday. I'm undecided on a cheat meal tomorrow night or not. We'll see how I feel. I'm hoping the tiredness is from a lack of sleep the last few nights.
Hips and swings
DE box 2x8x65 2x65+40 2x115+40 10x155+40
DL (2" deficit) 5x135 5x185 5x235 2x285 1x315 11x322 5x349
GHR 4x10,10,11,12xSingle micro+3.5
Treadmill 9mph@5%
1) 3" DL 3x6x219
Vertical abs 3x17,17,18x103.5
2) DB snatch 3x5x55
Side bends 3x10x40
3) Glute bridge 3x5x145
4)20/20's 5:45@10mph@5%
Calves, wrist roller, groin rehab.
Felt decent for being really tired and on a Friday. 2" deficit is about my max. My form starts to suffer too much. Next cycle I'll add and extra few pounds and drop back to the floor.
I have class tomorrow, but I'm hoping to maybe get back early and get a HIIT workout in. Bench Sunday. I'm undecided on a cheat meal tomorrow night or not. We'll see how I feel. I'm hoping the tiredness is from a lack of sleep the last few nights.
Mr.Sinister
Well-known member
Saturday 4/26/14
Treadmill HIIT
Warmup
4:[email protected]
4:[email protected]
5:[email protected]
Started albuterol and GW. Don't know if it was that but it was easy as ****.
Benching later today after some school work.
Treadmill HIIT
Warmup
4:[email protected]
4:[email protected]
5:[email protected]
Started albuterol and GW. Don't know if it was that but it was easy as ****.
Benching later today after some school work.
Mr.Sinister
Well-known member
Sunday 4/27/14
Cuff and neck
Bench 20x45 8x95 5x135 5x155 3x175 2x195 1x205 11x212.5 7x223.5
Chins 8 sets 70 reps
Treadmill 8.1mph@5%
1) DB bench 3x10,10,12x70's
Strap pulls 3x8,9,9x125
2) laterals 3x13x40's
OHP fat minis 3x6,6,8x80
3) 10-counts 3x8x51 1/4's
4) 20/20's 4:45@10mph@5%
Extra triceps and pull aparts.
Very good workout. Extra 2 reps on 95% plus 5 pounds and extra two on 100% plus 5 pounds as well. Assistance is all increasing as well. Started GW and albuterol yesterday until the end of may. Got 2 tournaments end of next month to be ready for. Going to do purple/open for both.
Cuff and neck
Bench 20x45 8x95 5x135 5x155 3x175 2x195 1x205 11x212.5 7x223.5
Chins 8 sets 70 reps
Treadmill 8.1mph@5%
1) DB bench 3x10,10,12x70's
Strap pulls 3x8,9,9x125
2) laterals 3x13x40's
OHP fat minis 3x6,6,8x80
3) 10-counts 3x8x51 1/4's
4) 20/20's 4:45@10mph@5%
Extra triceps and pull aparts.
Very good workout. Extra 2 reps on 95% plus 5 pounds and extra two on 100% plus 5 pounds as well. Assistance is all increasing as well. Started GW and albuterol yesterday until the end of may. Got 2 tournaments end of next month to be ready for. Going to do purple/open for both.
Mr.Sinister
Well-known member
Monday 4/28/14
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 3x275 2x295 15x304 8x320 17x240
SLDL 8x115 3x15x147.5
Treadmill 9.1mph@5%
1) reverse hypers 3x10x130.5
Horizontal abs 3x13,14,14x103.5+mini
2) log cleans 3x5x156
Land mines 3x8x59
3) one legged squats 3x10x10
4) 20/20's 4:50@10mph@5%
Calves and groin rehab.
Pretty good workout. Warmups felt awful and I thought this was gonna be a terrible workout, but I was able to just keep going on the 95% set. Once I did that I knew the 100% set would be good to go. Knees have been a little stiff since the var has cleared. I need some TB-500 to fix me up.
HIIT and BJJ tomorrow.
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 3x275 2x295 15x304 8x320 17x240
SLDL 8x115 3x15x147.5
Treadmill 9.1mph@5%
1) reverse hypers 3x10x130.5
Horizontal abs 3x13,14,14x103.5+mini
2) log cleans 3x5x156
Land mines 3x8x59
3) one legged squats 3x10x10
4) 20/20's 4:50@10mph@5%
Calves and groin rehab.
Pretty good workout. Warmups felt awful and I thought this was gonna be a terrible workout, but I was able to just keep going on the 95% set. Once I did that I knew the 100% set would be good to go. Knees have been a little stiff since the var has cleared. I need some TB-500 to fix me up.
HIIT and BJJ tomorrow.
Mr.Sinister
Well-known member
Tuesday 4/29/14
HIIT treadmill
Warmup
20/20's
4:[email protected]
4:[email protected]
5:[email protected]
BJJ
Drilling about an hour.
Live12x2:00 with quick switches.
HIIT treadmill
Warmup
20/20's
4:[email protected]
4:[email protected]
5:[email protected]
BJJ
Drilling about an hour.
Live12x2:00 with quick switches.
Mr.Sinister
Well-known member
Wednesday 4/30/14
Cuff
DE bench 20x45 added mini's 3x45 3x85 3x105
5x3x117.5 mid grip 5x3x117.5 pinky
Military 8x45 5x95 5x115 3x135 1x145 13x153.5
CS rows 8x245 3x15x277
Treadmill 9.1mph@5%
1) log 3x4,5,7x141
CS fatz 3x8,8,9x236
2) reverse green 3x10,11,12x200.5
BB curls 3x8,8,9x103.5
3) push-ups 3x16,16,17x14
Inverts 3x14x14
GHR 2x12x15
4) 20/20's 4:50@10mph@5%
Extra shoulders and face pulls.
Body weight at 198. Everything going well.
Cuff
DE bench 20x45 added mini's 3x45 3x85 3x105
5x3x117.5 mid grip 5x3x117.5 pinky
Military 8x45 5x95 5x115 3x135 1x145 13x153.5
CS rows 8x245 3x15x277
Treadmill 9.1mph@5%
1) log 3x4,5,7x141
CS fatz 3x8,8,9x236
2) reverse green 3x10,11,12x200.5
BB curls 3x8,8,9x103.5
3) push-ups 3x16,16,17x14
Inverts 3x14x14
GHR 2x12x15
4) 20/20's 4:50@10mph@5%
Extra shoulders and face pulls.
Body weight at 198. Everything going well.
compudog
Well-known member
Is your military press a standing overhead press? Your numbers are damn good if it is.
Mr.Sinister
Well-known member
No, they are seated. My ceiling is really low, like 6'3" maybe. So I do them seated with a back. My bench stands up to like 80 degrees which is about perfect. My log press is standing though. It fit, although barely, because I can use 25's. I worked hard in shoulder strength and size when I was younger to try and counteract a severe dislocation I had in high school. Left me with a good OHP and a crappy bench. Haha.
Mr.Sinister
Well-known member
Thursday 5/1/14
Treadmill HIIT
Warmup
5:[email protected]
5:[email protected]
5:[email protected]
BJJ live 8x5:00
Sore as hell.
Treadmill HIIT
Warmup
5:[email protected]
5:[email protected]
5:[email protected]
BJJ live 8x5:00
Sore as hell.
compudog
Well-known member
Ah I was wondering why your OHP was better than your bench, I guess that explains it. Great job in any case, really strong pressing dude.
Mr.Sinister
Well-known member
Thanks. It's been a long, hard, fun road. Always trying to learn something.
Mr.Sinister
Well-known member
Friday 5/2/14
Hips and swings
DE SSB squats 2x8x65 2x65+47 2x115+47
10x2x156.5+47
DL (2" deficit) 5x135 5x185 5x335 3x285 1x325 11x340
GHR 4x10,11,11,12xSingle micro+3.75
Called it there. I got sick of all things last night. Started after practice and got worse all day. I'm supposed to go roll at another gym tomorrow with some higher belt guys, but I'll have to see how in feeling in the morning. Sucks, I've been looking forward to it.
Hips and swings
DE SSB squats 2x8x65 2x65+47 2x115+47
10x2x156.5+47
DL (2" deficit) 5x135 5x185 5x335 3x285 1x325 11x340
GHR 4x10,11,11,12xSingle micro+3.75
Called it there. I got sick of all things last night. Started after practice and got worse all day. I'm supposed to go roll at another gym tomorrow with some higher belt guys, but I'll have to see how in feeling in the morning. Sucks, I've been looking forward to it.
Mr.Sinister
Well-known member
Monday 5/5/14
Cuff and neck
Bench 20x45 8x95 5x135 5x155 3x175 1x185 17x191.5 8x214
Pulldowns 8x140 4x15x175
Treadmill 9.2mph@5%
1) fatz bench 3x8,9,12x167
Strap rows 3x9x125 1/4
2) laterals 3x13,13,14x40's
Fatz OHP 3x8,8,10x97.5
3) 10-counts 3x8x51 1/4's
4) 20/20's 2:[email protected]@5%
Extra triceps and upper back.
Still sick apparently. Thought I was better then almost had a heart attack while doing my circuit.
Squats tomorrow somehow. ???
Cuff and neck
Bench 20x45 8x95 5x135 5x155 3x175 1x185 17x191.5 8x214
Pulldowns 8x140 4x15x175
Treadmill 9.2mph@5%
1) fatz bench 3x8,9,12x167
Strap rows 3x9x125 1/4
2) laterals 3x13,13,14x40's
Fatz OHP 3x8,8,10x97.5
3) 10-counts 3x8x51 1/4's
4) 20/20's 2:[email protected]@5%
Extra triceps and upper back.
Still sick apparently. Thought I was better then almost had a heart attack while doing my circuit.
Squats tomorrow somehow. ???
Mr.Sinister
Well-known member
Tuesday 5/6/14
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x235 2x265 20x280.5 8x313.3 16x215
SSBGM's 8x105 3x11,13,15x125.5
Treadmill 9.2mph@5%
1) reverse hypers 3x10x131
Horizontal abs 3x10x105+mini
2) bag flips 3x8,8,10x114
Land mines 3x8x60
3) lunges 3x8x10's
4) 20/20's 2:[email protected]@5%
Had to skip extra stuff as daughter had soccer practice.
BJJ
Drilling 1:15. All review and needed.
Live 3x5:00
Little tough. Still having trouble breathing. Feels like someone is sitting on my chest. Survived though.
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x235 2x265 20x280.5 8x313.3 16x215
SSBGM's 8x105 3x11,13,15x125.5
Treadmill 9.2mph@5%
1) reverse hypers 3x10x131
Horizontal abs 3x10x105+mini
2) bag flips 3x8,8,10x114
Land mines 3x8x60
3) lunges 3x8x10's
4) 20/20's 2:[email protected]@5%
Had to skip extra stuff as daughter had soccer practice.
BJJ
Drilling 1:15. All review and needed.
Live 3x5:00
Little tough. Still having trouble breathing. Feels like someone is sitting on my chest. Survived though.
Mr.Sinister
Well-known member
Wednesday 5/7/14
Treadmill HIIT
5:[email protected]
5:[email protected]
5:[email protected]
OHP tomorrow. BW was 196.0 today.
Treadmill HIIT
5:[email protected]
5:[email protected]
5:[email protected]
OHP tomorrow. BW was 196.0 today.
Mr.Sinister
Well-known member
Thursday 5/8/14
Cuff
DE bench 20x45 3x45+40 3x95+40 3x115+40 5x3x130+40 mid 5x3x130+40 pinky
Singles with 40 chains and pinky grip 155,175,195,205
Military 8x45 5x95 5x115 2x135 18x139
CS rows 8x245 3x14,14,15x290
Treadmill 9.2mph@5%
1) log 3x5,5,7x141.5
CS fatz 3x10x237
2) 4-board 3x10x182.5
DB curls 3x7,8,9x50's
3) push-ups 3x16,18,20x14
Inverts 3x14,14,15x14
GHR sit-ups 2x13x15
4) 20/20's 3:[email protected]@5%
Extra shoulder volume and face pulls.
Pretty decent. Having issues with the right shoulder again. Ordering TB-500 tonight.
Cuff
DE bench 20x45 3x45+40 3x95+40 3x115+40 5x3x130+40 mid 5x3x130+40 pinky
Singles with 40 chains and pinky grip 155,175,195,205
Military 8x45 5x95 5x115 2x135 18x139
CS rows 8x245 3x14,14,15x290
Treadmill 9.2mph@5%
1) log 3x5,5,7x141.5
CS fatz 3x10x237
2) 4-board 3x10x182.5
DB curls 3x7,8,9x50's
3) push-ups 3x16,18,20x14
Inverts 3x14,14,15x14
GHR sit-ups 2x13x15
4) 20/20's 3:[email protected]@5%
Extra shoulder volume and face pulls.
Pretty decent. Having issues with the right shoulder again. Ordering TB-500 tonight.
Mr.Sinister
Well-known member
Friday 5/8/14
Hips and swings
DE box squats 2x8x65 added lights+Minis 2x65 2x115 10x2x152
DL (0") 5x135 5x185 5x235 2x285 17x310.5 7x347
GHR 4x10,11,12,13xSingle micro+4
Treadmill 9.2mph@5%
1) box squats SSB 3x8,9,11x205
Vertical abs 3x17,18,13x103.75
2) DB cleans 3x4,4,5x70
Side bends 3x13x42.5
3) Glute bridge 3x5,5,6x145.5
4) 20/20's 4:[email protected]@5%
Calves, wrist roller, hips prehab.
Everything going well.
Hips and swings
DE box squats 2x8x65 added lights+Minis 2x65 2x115 10x2x152
DL (0") 5x135 5x185 5x235 2x285 17x310.5 7x347
GHR 4x10,11,12,13xSingle micro+4
Treadmill 9.2mph@5%
1) box squats SSB 3x8,9,11x205
Vertical abs 3x17,18,13x103.75
2) DB cleans 3x4,4,5x70
Side bends 3x13x42.5
3) Glute bridge 3x5,5,6x145.5
4) 20/20's 4:[email protected]@5%
Calves, wrist roller, hips prehab.
Everything going well.
Mr.Sinister
Well-known member
Sunday 5/11/14
Cuff and neck
Bench 20x45 8x95 5x135 5x155 3x175 2x195 14x203 8x220
Chins 8x9xBW
Treadmill 9.3mph@5%
1) DB bench 3x10,11,11x70's
Strap rows 3x9,9,10x125.5
2) laterals 3x13,13,14x40's
Fat OHP 3x8,9,9x98
3) 10-counts 3x8x51 1/4's
4) 20/20's 4:[email protected]@5%
No extra today. I am smoked.
Cuff and neck
Bench 20x45 8x95 5x135 5x155 3x175 2x195 14x203 8x220
Chins 8x9xBW
Treadmill 9.3mph@5%
1) DB bench 3x10,11,11x70's
Strap rows 3x9,9,10x125.5
2) laterals 3x13,13,14x40's
Fat OHP 3x8,9,9x98
3) 10-counts 3x8x51 1/4's
4) 20/20's 4:[email protected]@5%
No extra today. I am smoked.
Mr.Sinister
Well-known member
Monday 5/12/14
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 3x265 2x285 15x297 7x322 16x231
SSBGM's 8x105 3x13,13,15x126
Treadmill 9.3mph@5%
1)reverse hypers 3x10x132
Horizontal abs 3x11,11,13x105
2) log cleans 3x5x157
Land mines 3x8x60
3) lunges 3x8x15's
4) 20/20's 4:[email protected]@5%
Calves and hip flexors.
Fired 2.5unuts of TB-500. Can't wait.
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 3x265 2x285 15x297 7x322 16x231
SSBGM's 8x105 3x13,13,15x126
Treadmill 9.3mph@5%
1)reverse hypers 3x10x132
Horizontal abs 3x11,11,13x105
2) log cleans 3x5x157
Land mines 3x8x60
3) lunges 3x8x15's
4) 20/20's 4:[email protected]@5%
Calves and hip flexors.
Fired 2.5unuts of TB-500. Can't wait.
Mr.Sinister
Well-known member
Tuesday 5/12/14
BJJ
Live takedowns 4x3:00
Live from guard 10x5:00
Good workout.
Weight was down to 195 so I put down 350 extra calories, mostly carbs.
BJJ
Live takedowns 4x3:00
Live from guard 10x5:00
Good workout.
Weight was down to 195 so I put down 350 extra calories, mostly carbs.
Mr.Sinister
Well-known member
Wednesday 5/14/14
Cuff
DE bench 20x45 3x45+47 3x95+47 3x115+47 10x3x131+47
OHP 8x45 5x95 5x115 3x135 16x147
CS rows palms down 8x245 3x15x291
Treadmill 9.4mph@5%
1) log 3x5,6,7x142
CD fatz 3x10x238
2) 4-board 3x10,12,12x183
DB curls 3x8,9,9x50's
3) push-ups 3x18,18,20x14
Inverts 3x14,15,15x14
GHR sit-ups 2x14x15
4) 20/20's 4:[email protected]@5%
Extra shoulders.
Everything good. Eating a little extra to keep weight up.
Cuff
DE bench 20x45 3x45+47 3x95+47 3x115+47 10x3x131+47
OHP 8x45 5x95 5x115 3x135 16x147
CS rows palms down 8x245 3x15x291
Treadmill 9.4mph@5%
1) log 3x5,6,7x142
CD fatz 3x10x238
2) 4-board 3x10,12,12x183
DB curls 3x8,9,9x50's
3) push-ups 3x18,18,20x14
Inverts 3x14,15,15x14
GHR sit-ups 2x14x15
4) 20/20's 4:[email protected]@5%
Extra shoulders.
Everything good. Eating a little extra to keep weight up.
Mr.Sinister
Well-known member
Thursday 5/15/14
BJJ
Live 8x5:00
Friday 5/16/14
Hips and swings
DE squats 2x8x65 added light+Mini 2x65 2x115 12x2x153.5
DL 5x135 5x185 5x235 3x285 1x315 15x327 6x357
GHR 4x11,12,12,13xSingle micro+4.5
Treadmill 9.5mph@5%
1) sumo DL 3x6,8,8x185
Vertical abs 3x15,18,18x90
2) DB snatch 3x5x55.5
Side bends 3x12x45
3) Glute bridge 3x5,6,6x146
4) 20/20's 4:[email protected]@5%
Calves, wrist roller.
Pretty good workout. Sumo was first time in probably 10 years. Holy **** was it awkward.
BJJ
Live 8x5:00
Friday 5/16/14
Hips and swings
DE squats 2x8x65 added light+Mini 2x65 2x115 12x2x153.5
DL 5x135 5x185 5x235 3x285 1x315 15x327 6x357
GHR 4x11,12,12,13xSingle micro+4.5
Treadmill 9.5mph@5%
1) sumo DL 3x6,8,8x185
Vertical abs 3x15,18,18x90
2) DB snatch 3x5x55.5
Side bends 3x12x45
3) Glute bridge 3x5,6,6x146
4) 20/20's 4:[email protected]@5%
Calves, wrist roller.
Pretty good workout. Sumo was first time in probably 10 years. Holy **** was it awkward.
Mr.Sinister
Well-known member
Saturday 5/17/14
Cuff
Bench 20x45 8x95 8x135 5x155 3x175 2x195 1x205 12x215 7x225.5
Chins 6x9xBW 2x10xBW
Treadmill 9.5mph@5%
1) fatz bench 3x10,10,11x168
Strap rows 3x9,10,10x125.5
2) laterals 3x13,14,14x40's
Fatz OHP 3x9,9,10x98.5
3) 10-counts 3x8,8,9x51 1/4's
4) 20/20's 5:[email protected]@5%
Extra triceps and upper back. Good workout.
Cuff
Bench 20x45 8x95 8x135 5x155 3x175 2x195 1x205 12x215 7x225.5
Chins 6x9xBW 2x10xBW
Treadmill 9.5mph@5%
1) fatz bench 3x10,10,11x168
Strap rows 3x9,10,10x125.5
2) laterals 3x13,14,14x40's
Fatz OHP 3x9,9,10x98.5
3) 10-counts 3x8,8,9x51 1/4's
4) 20/20's 5:[email protected]@5%
Extra triceps and upper back. Good workout.