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Cardio sucks v2.0; and a 1400 total hopefully

Woodway sprints
60yd
4 x lateral jumps

x 3

45* band step x 8
Banded MOD mountain climber x 8
Depth jump hold x 3
SSB squats (first time) 135x8, 185x3, 225x3

x3

SSB Squats
10x3 @205

GHD power plank x 8
:30 rest
TRX roll outs x 12
:30
1/2 GHR x 8
:30
Side lunge ISO hold :15 per side 24kg kb
:30

x 3 sets

Running
6 miles 47:56

Legs are cramping. First time doing SSB ever and squatting wide in forever
 
Face pulls w band x 5
DB lateral raise x 10
Plank walks x 10
Bench @185x5/225x3/275x7

"Coach. Can you spot me for my 80% set? Can I go max reps on this one?"

"Yeah. You'll only get 5."

"Bet you I get more."

"Okay good. Do 290 for your working sets."

Fuuuuuuuuuuuuu.

Bench
290x3 x 5 sets.

Inverted trx rows x 8
:30 rest
FFE kb press x6 @16kg
:30 rest
Inverted bench Y iso hold
:30 rest
Seld rope pull x 20 yds @ 220lbs

X 4

Stretch.
 
Anaerobic lower

Dynamic warmup

Jump tuck :15/:45 rest
Broad jump :15/:45 rest

x 3

3 sets
1-arm Kb swing 24kg x 10
Goblet squat @16kg x 10
GHR x 5
Band rotations x 10

Bike max resistance :30
Rest :60
Woodway sprints :30
Rest 60
Rope battles
Rest
Sled sprints 190lbs
Bike #2
Rest
Rack DL ISO
Rest
Rope battles
Rest
Split squat jumps, pvc overhead
Rest

X 3
 
Bro day

Bench
135x12
185x12
205x5
225x18

Hanging oblique knee raises
3x10

Dips
3 x 45lb chains x max reps
2 x 45lb chains x max reps
1 x 45lb chain chain max reps

Bent over rows
3x10

Stiff arm lat pull downs
3x10

Alt DB curls
3x12

handstands
+push off wall into balance

حذا يوم الجمعة!!!!!!
 
Strong bench reppage man.
 
Depth jump x 3
Massier weighed lunge x 6 (lateral lunge: left + right = 1)
Hip hinge DL x 5 heavy band
Squat 225x5, 275x3, 305x1

X 3

Squat ISO hold, and rehab band around both knees :03 x 3 @225
Hurdle Jumps x 4
Squat jumps x 5 w/weight vest
Assisted plyo jumps x 5

X 5

Facepulls x 8
Lateral raises x 10
plank walks x 5 each side
Bench 205x5,225x3,265x1

12 rounds
On the :00 x 3 DE bench press @175 + 44lbs in chains
On the :30 x 3 weighed pull ups

Switching to a MWF split so I can focus on cardio more.
 
Weight 223.4 this AM.

Pushup 2:00
105
Sit ups 2:00
71
Pull ups
23
1.5 mile run
Slow
500m swim
10:20

Afternoon

5-10-15 suicides OTM x 4

Row :30/ rest :30 x 2

Trx inverted row x 8
Standing med ball chest pass x 8 @20
1-arm KB high pull x 8 24kg

X 3

Core:
Resisted lateral step X 8
Modified mountain climber(swiss ball) X 8
Bench spider X 5
Lying leg raise X 5

X 3

Plank with abduction X 5
Side planks with abduction X :30 each
Plank walk X 5 each side
Mod mountain climber X 5
GHR X 10

X 5 sets
 
Backwards sled peddle 205lbs x 20yds
TRX hamstring curl x 8
Slide board hamstring curl x 10

X 3 sets

SSB step ups 135# x failure
ISO wall situps x failure
Trap bar banded deadlifts x failure
Single leg hip bridge x 10

X 5 sets

Pushup walks x 5 each side
Curl to Press x 10
Pull ups x 10

X 3

Clean and jerk
Work up
Work up
275x1 bazing.
 
Warmup
Sprints :30 on/:90 off X 3

Shoulder mob :20 sec
Walking pushup X 8
TRX T X 6
Push press 55-70-80%

X 3

Then 1RM testing Push press to 235x1

Push press :03 iso holds
5x3 @180

reverse sideboard lunge, 16kg kb overhead x 3
Hamstring sideboard curls x 12
depth jump x 3
Front squat 55-70-80%

Front Squat 1RM test.
Work up
Work up
275x1
295x1
305xfail.
 
Is your back un****ed?
 
Calisthenics/active recovery

Bosu ball pikes/roll outs x 15
1-arm assisted chin ups x 5/4/3/3
Pushups with :05 iso hold at the bottom x 20

CG chest to bar pullups x 10
CG push ups x 25
Bosu ball pikes

Wide grip Pushups x 20
Wide grip pullups x 10
Bosu ball pikes

Handstand Pushups x 10
Pullups x 10

Stationary cycle x 15 minutes

Breath hold/pool work after.
 
Warmup

OTM
:15 lateral jumps
:15 split squat jumps

Barbell Complex 75# x 12 reps each
Stiff leg deadlift
Hang power clean
Front squats
Push press
Back Squat

2:00 rest
 
How'd the fronts go? Better than last time?
 
Okay. It was just a light HIIT day. Got some work to do to catch up with yours.

Just wrapped up

Running
2 miles || 11:50

Weight 223.4 this AM.
 
Underwater Rugby
45 minutes

Running on Treadmill
30 minutes

Core work

Hurricane jaoquinnnnnnnn JustanothetJs hurricane shelter is open to all the foxy ass mommmmas out there
 
Core + ROM

T1
Resisted lateral step x 8 ea side
Ball slams x 6
Bench Spider x 5
Resisted leg raises x 5

T2
TRX mod mtn climbers x 10 ea leg
Alt. TRX hamstring curls x 10 ea leg
Iron cross x 5
TRX single leg tucks x 10 ea leg
TRX oblique twist x 10 ea side

X3


T3
Single KB OH squat [slow] x 10
Kneeling band oblique twist x 10
Inch worm to upward dog x 10
Bulldog side leg raise x 10

X 3

T4
L sit ring muscle ups
Incline DB chest flies x 10
Ring dips x 10

The L sits were a total fail. But I was surprised I could still do ring muscle ups.

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I usually last 20 minutes or less on my pool days, woof.
 
Squat
Worked up to 355
225x5x3

Stuff
Stuff

12 minutes
Even minute 12 pull ups
Odd minute 12 ring dips

Wasn't feel it today. Probably didn't eat enough this weekend to recover
 
RegisterJr said:
Yet you keep doing it...
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Job requirements bro. I do it because I like my job and want to keep it ;[

Today

Broad jump test
113"

5-10-5
R; 4.6, 4.5
L, 4.6, 4.7

Trap Bar deadlift 1RM
445

Bench Press 1RM
325x1
340xfail

300yd shuttle (6 down and backs on 25yd line)
62.5s
Rest 2 min
63s

did some pool work and underwater rugby prior to lunch. Then lunch.. then the gym right after. Was off today. I thought for sure I'd hit 340
 
Swam my 280m in 5:53 today, am I less sucky?
 
Do you have a weird distanced pool? It's not 25m lanes?

As long as it was better than last time. Buy a speedo and you will shave 20 seconds.
 
justanotherj said:
Do you have a weird distanced pool? It's not 25m lanes?

As long as it was better than last time. Buy a speedo and you will shave 20 seconds.
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It's my apartment pool, it's not a standard distance.
 
justanotherj said:
Oh lawd. Is it even set up for laps? Or you just pushing lil kids out of the way as you cardio?
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No one swims in it, I just throw my wingies on and swim away.
 
Oly Squats
260x4x6

Power cleans + Push Jerk
205x5x2

Pushup medley
30s pushup
30s facepull
30s rest

x3

Bent over BB row
3x10

Hammer Curls
3x10

Run 1 mile - Swim 1600m

Thoughts and Blurbs

222.1lbs.

So close to 221. I think I'm gonna be 215 by the end of the month.

Gonna do this total noob 10k running program 3x a week. Mainly because it starts off with 3x 1 mile runs a week, and you hit the target pace before you can move on to the next week.

#foreverSandBagginWeek1.

1 mile of swimming is definitely not a running equivalent. Bad life decision right there.
 
Losing all your gains.
 
RegisterJr said:
Losing all your gains.
Click to expand...
Nah playa.

I made sure to get em back at dinner

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made a olive oil/red wine vinegar/fresh herb marinade for steak.

made an asparagus noodle and cherry tomatoes salad with a lemon dressing (lemon juice/4 tbsp olive oil/salt n pepper).

Then.. well I kinda gave up when I got to the potatoes. Just baked those bitches
 
Looks so delicious! Too bad I gave up meat! :/
 
justanotherj said:
What is this heresy. It almost sounded like you gave up meat, or something crazy like that.

That's almost as crazy as someone enjoying cardio.
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Haha, I gave up the "bad" meat! :D
 
puccah8808 said:
Looks so delicious! Too bad I gave up meat! :/
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I saw that in the other log. This isn't directed towards you, but I've never met a vegan that doesn't look at least somewhat malnourished.
 
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