Thursday June 2 2011
SSB 13in Box Squats VS Doubled Monster Minis(HEAVY DAMN TENSION)
95+BTx 3x3
135+BTx 3x3
135+BTx 2x3
135+BTx 1x3
95+BTx 2x3
95+BTx 1x3
~Used a wide stance & short pause on the box,felt heavy but doable
Sumo Deadlift
145x5
195x5
235x5
285x5
335x5
375x5
Stiff Legged Axle Deadlifts
136x10
158x10
200x25
Seated Cable row w/neutral& wide grip
120x8
135x8
150x8
180x8
210x8
250x8
Lat Pull Downs(wide knuckles facing me) heavy cable machine
140x12
155x10
170x10+1(5seconds hold)
Db Pull Overs
20x8(8sec hold)+8 (16)
30x8(8sec hold)+8 (16)
40x8(8sec hold)+8 (16)
50x8(8sec hold)+8 (16)
Random Circuit set combination: Not necessarily in order
Db Incline Flyes
15x8(8sec hold)+8 (16)
20x8(8sec hold)+8 (16)
Seated Rear Delt DB raises
15x8(8sec hold)+8 (16) x 3sets
Db Incline Fly Presses
25x8(8sec hold)+8 (16)
35x8(8sec hold)+8 (16)
Rear Delt DB raises against bench
10x8(8sec hold)+8 (16) x 3sets
Db Standing Arnold Press
20x8(8sec hold)+8 (16)
25x8(8sec hold)+8 (16)
--------Circuit done, now for some last minute grip work---------
Shrug/CarDeadlift Sim/Wheelbarrow Sim Machine
400lbs x 45seconds , 30seconds, 40seconds.
Faced the weight stack like a wheel barrow lift which made it a billion times harder, also used finger tip grip and shrugged for at least 20reps, lost count.
95+BTx 3x3
135+BTx 3x3
135+BTx 2x3
135+BTx 1x3
95+BTx 2x3
95+BTx 1x3
~Used a wide stance & short pause on the box,felt heavy but doable
Sumo Deadlift
145x5
195x5
235x5
285x5
335x5
375x5
Stiff Legged Axle Deadlifts
136x10
158x10
200x25
Seated Cable row w/neutral& wide grip
120x8
135x8
150x8
180x8
210x8
250x8
Lat Pull Downs(wide knuckles facing me) heavy cable machine
140x12
155x10
170x10+1(5seconds hold)
Db Pull Overs
20x8(8sec hold)+8 (16)
30x8(8sec hold)+8 (16)
40x8(8sec hold)+8 (16)
50x8(8sec hold)+8 (16)
Random Circuit set combination: Not necessarily in order
Db Incline Flyes
15x8(8sec hold)+8 (16)
20x8(8sec hold)+8 (16)
Seated Rear Delt DB raises
15x8(8sec hold)+8 (16) x 3sets
Db Incline Fly Presses
25x8(8sec hold)+8 (16)
35x8(8sec hold)+8 (16)
Rear Delt DB raises against bench
10x8(8sec hold)+8 (16) x 3sets
Db Standing Arnold Press
20x8(8sec hold)+8 (16)
25x8(8sec hold)+8 (16)
--------Circuit done, now for some last minute grip work---------
Shrug/CarDeadlift Sim/Wheelbarrow Sim Machine
400lbs x 45seconds , 30seconds, 40seconds.
Faced the weight stack like a wheel barrow lift which made it a billion times harder, also used finger tip grip and shrugged for at least 20reps, lost count.
Thursday Night June 2 2011 GPP
26minutes Fast Walking
---------------------------------
Sunday June 5 2011
Log Clean(1x)&Press
200x3
230x4
220x5
Atlas Stones 48in'+(Over Yoke Bar)
245x1
275x1
310x1
360x1 *PR!
~Upon lapping the 360 stone the duct tape on my left arm ripped off, so I pulled it up slightly holding the stone in my lap, decided to go for it, screamed UP & asked Crom to grant me revenge and low and behold I smashed the stone into the Yoke Bar and got it OVER THE TOP! Epic Win for me today. Pretty big pr, next time I will try it for a double, and will make sure my duct tape is 2ply.I used Elite Tacky (Hot Weather)
700+lbsTire Flips UP-HILL
1rep
2reps
3reps
4reps
(Tag Team Flips)
3reps/2reps/3reps
~Basically just working on technique, explosion and variation. Using little to know biceps on my flips.
DB Incline Bench Press
40lbs x20 +
DB Incline Flyes
20lbs x20 +
DB Bicep Curls
20lbs x20
45degrees Hyper-Extensions
bw/x20
200x3
230x4
220x5
Atlas Stones 48in'+(Over Yoke Bar)
245x1
275x1
310x1
360x1 *PR!
~Upon lapping the 360 stone the duct tape on my left arm ripped off, so I pulled it up slightly holding the stone in my lap, decided to go for it, screamed UP & asked Crom to grant me revenge and low and behold I smashed the stone into the Yoke Bar and got it OVER THE TOP! Epic Win for me today. Pretty big pr, next time I will try it for a double, and will make sure my duct tape is 2ply.I used Elite Tacky (Hot Weather)
700+lbsTire Flips UP-HILL
1rep
2reps
3reps
4reps
(Tag Team Flips)
3reps/2reps/3reps
~Basically just working on technique, explosion and variation. Using little to know biceps on my flips.
DB Incline Bench Press
40lbs x20 +
DB Incline Flyes
20lbs x20 +
DB Bicep Curls
20lbs x20
45degrees Hyper-Extensions
bw/x20
----------------------
Monday June 6 2011
GPP 45minutes fast walking
-----------------------
Wednesday June 8 2011
*Moved pretty fasted paced in between sets (no more then120seconds rest)
Bench Press (Flat Back)
245x13
245x11
NG Bench Press
225x8
~in case everyone is wondering whats going on,I am still sore as hell and pretty burnt out, just forcing my body to move with me and sustain thru tough times, trying to stay under 70% for most lifts if possible.
DB Incline Press
(90degrees) 50lbs x 15
(60-70degrees) 50lbs x 15
(45degrees) 50lbs x 15
DB Incline Flyes
25lbs x12x2sets
Pull ups
(bw)x3x3sets
Dips
(bw)x5 x5sets
(bw)x10
Chin Ups
(bw)x 3/4.5
Close Grip Seated Cable Rows (drop set)
200x8,150x8,120x12,100x15
Seated Rear Delt Raises
15lbsx20x3sets
Db Curls + Arnold Presses
20lbs x 20+20
20lbs x 25+25
GPP 15minutes walking (extra then what I normally do)
~Exhausted, good night.
Bench Press (Flat Back)
245x13
245x11
NG Bench Press
225x8
~in case everyone is wondering whats going on,I am still sore as hell and pretty burnt out, just forcing my body to move with me and sustain thru tough times, trying to stay under 70% for most lifts if possible.
DB Incline Press
(90degrees) 50lbs x 15
(60-70degrees) 50lbs x 15
(45degrees) 50lbs x 15
DB Incline Flyes
25lbs x12x2sets
Pull ups
(bw)x3x3sets
Dips
(bw)x5 x5sets
(bw)x10
Chin Ups
(bw)x 3/4.5
Close Grip Seated Cable Rows (drop set)
200x8,150x8,120x12,100x15
Seated Rear Delt Raises
15lbsx20x3sets
Db Curls + Arnold Presses
20lbs x 20+20
20lbs x 25+25
GPP 15minutes walking (extra then what I normally do)
~Exhausted, good night.
------------------------------
G.P.P. Thursday June 9 2011
Quick diagnostics test with a small body weight complex I recently saw online.
Pop Squats -20reps
Narrow Jumping Squats -20reps
Standing in Place Lunges (replacing frog jumps)- 10reps (5each leg)
Sumo Stomps- 20reps
Step ups on a 24inch Chair- 20reps (10reps each leg)
Didn't do the burpes upper body is sore as hell. Actually, so is the lower body.
------------------------------
Pop Squats -20reps
Narrow Jumping Squats -20reps
Standing in Place Lunges (replacing frog jumps)- 10reps (5each leg)
Sumo Stomps- 20reps
Step ups on a 24inch Chair- 20reps (10reps each leg)
Didn't do the burpes upper body is sore as hell. Actually, so is the lower body.
------------------------------
Sunday June 12 2011
Squat
345lbsx 2x6sets
Axle C&P
202x1
224x1
Axle (Double Overhand) C&P each rep
202x3x2sets
Axle Viper Press
191x3
Deadlift vs Yellow Short Heavy Bands (from Hell)+80lbs of tension from start extra
145+BTx 1x3 sets
195+BTx 1x2 sets
235+BTx 1
305+BTx 1x4 sets *Grimey Gym Pr's
*Lockouts where questionable, I originally thought I had 295lbs which would be a 10lbs pr on the bar, but had 305 when I looked back at the videos. Had I been paying attention I wouldn't have made a big jump and wouldn't have messed up my lockouts. I also was trying my narrow tandem deadlift stance & I still need to work it more to perfect it.
Sled Drags
worked up to approx. 300lbs for around 120ft ish
345lbsx 2x6sets
Axle C&P
202x1
224x1
Axle (Double Overhand) C&P each rep
202x3x2sets
Axle Viper Press
191x3
Deadlift vs Yellow Short Heavy Bands (from Hell)+80lbs of tension from start extra
145+BTx 1x3 sets
195+BTx 1x2 sets
235+BTx 1
305+BTx 1x4 sets *Grimey Gym Pr's
*Lockouts where questionable, I originally thought I had 295lbs which would be a 10lbs pr on the bar, but had 305 when I looked back at the videos. Had I been paying attention I wouldn't have made a big jump and wouldn't have messed up my lockouts. I also was trying my narrow tandem deadlift stance & I still need to work it more to perfect it.
Sled Drags
worked up to approx. 300lbs for around 120ft ish
----------------------------
Monday June 13 2011
GPP Fast Walking 25minutes.
---------------------------
Tuesday June 14 2011
Reverse Grip Incline Press (45 degrees bench, which sucks)
95/135x3
185x3
225x1 *These are awkward and hard as hell
Bench Press (flat-back)
245x12
Floor Press VS Chains (w/pause) *chains are 20lbs each
135+2chains
135+4chains
135+6chains
155+6chains
185+6chains
225+6chains* Heaviest I ever done these,had more in the tank, still pr.
Pull ups (body-weight)
(bw)5/3/4/4/5 *pr for volume with sets&reps
Incline DB Flyes (against Decline Bench)*straight arms w/slight support
30lbsx20
25lbsx20
20lbsx20
40lbsx10
50lbsx10
Db Arnold Press
40x10
50x8
60x6
30x15
Chin Ups
(bw) 3/4/6/9/5/5
+25lbs x3
+45lbs x2*partials burnt out
Dips
(bw) 5/5/5/5/9
Db Curls
40x15 drop set to 30lbsxpump
25x15 drop set to 20lbsxpump
----------------------------
95/135x3
185x3
225x1 *These are awkward and hard as hell
Bench Press (flat-back)
245x12
Floor Press VS Chains (w/pause) *chains are 20lbs each
135+2chains
135+4chains
135+6chains
155+6chains
185+6chains
225+6chains* Heaviest I ever done these,had more in the tank, still pr.
Pull ups (body-weight)
(bw)5/3/4/4/5 *pr for volume with sets&reps
Incline DB Flyes (against Decline Bench)*straight arms w/slight support
30lbsx20
25lbsx20
20lbsx20
40lbsx10
50lbsx10
Db Arnold Press
40x10
50x8
60x6
30x15
Chin Ups
(bw) 3/4/6/9/5/5
+25lbs x3
+45lbs x2*partials burnt out
Dips
(bw) 5/5/5/5/9
Db Curls
40x15 drop set to 30lbsxpump
25x15 drop set to 20lbsxpump
----------------------------
Wednesday June 15 GPP
25minutes fast walking
------------------------------
Thursday June 16 2011
(13inch)Box Squat Vs Average Band*(Buffalo Bar) (slight pause)
*elitefts said its about 140lbs of tension at the top more or less
105lbs(+BT)x3x2
145(+BT)x3x2
195(+BT)x3x3
235(+BT)x 3x1/2x2 *I 4got I was going for doubles in work sets
285(+BT)x2x3
325(+BT)x1x3
345x1
365x1
375x1* Everything was a pr,cuz I never used such a low box with this bar/band
Axle Stiff Legged Deadlift (double overhand grip)
160x12
180x10
210x8
230x8*pr possibly
Arm-Wrestler Curls
25lbs x15
30lbs x12
35lbs x10
40lbs x8
45lbs x6
50lbs x6
From here on it everything was dropsets or 15second rest pause sets with nearly no rest definitively under 90seconds between sets & exercises
DB Pullovers
20/30/x10
40/50x8
DB (seated) Rear Delt Raises(these were super setted with Db Flies )
15x15
20x10
25x10
15x15
DB Flies (these were super setted with Db seated rear delt raises)
20x10
25x10
30x10
35x10
Db Skull Crushers
20x8/25x8/30x8
Db Hammer Curls
50x5/40x8/30x12
45' Hyper-extensions
15/15/15/10/10/10
-----------------------------
*elitefts said its about 140lbs of tension at the top more or less
105lbs(+BT)x3x2
145(+BT)x3x2
195(+BT)x3x3
235(+BT)x 3x1/2x2 *I 4got I was going for doubles in work sets
285(+BT)x2x3
325(+BT)x1x3
345x1
365x1
375x1* Everything was a pr,cuz I never used such a low box with this bar/band
Axle Stiff Legged Deadlift (double overhand grip)
160x12
180x10
210x8
230x8*pr possibly
Arm-Wrestler Curls
25lbs x15
30lbs x12
35lbs x10
40lbs x8
45lbs x6
50lbs x6
From here on it everything was dropsets or 15second rest pause sets with nearly no rest definitively under 90seconds between sets & exercises
DB Pullovers
20/30/x10
40/50x8
DB (seated) Rear Delt Raises(these were super setted with Db Flies )
15x15
20x10
25x10
15x15
DB Flies (these were super setted with Db seated rear delt raises)
20x10
25x10
30x10
35x10
Db Skull Crushers
20x8/25x8/30x8
Db Hammer Curls
50x5/40x8/30x12
45' Hyper-extensions
15/15/15/10/10/10
-----------------------------
Friday June 17 2011
G.P.P 30minutes fast walking
Had to get my root canal filled with a silver lining hahahaha so I speed walked to the dentists office and back instead of taking the bus, I only counted the extra walking as I do walk a lot.
Had to get my root canal filled with a silver lining hahahaha so I speed walked to the dentists office and back instead of taking the bus, I only counted the extra walking as I do walk a lot.
-----------------------------
Sunday June 19 2011
Sat.6/18 Mosh-Pit-Cardio 30minutes of non-stop thrashing. I went pretty wild knocking people down and smashing around.
Extra-Fast Walking- 15minutes Sunday 6/19
Total weekend G.P.P = 45minutes
----------------------------------
Sunday June 19 2011
Extra-Fast Walking- 15minutes Sunday 6/19
Total weekend G.P.P = 45minutes
----------------------------------
Sunday June 19 2011
Log Clean & Press
222x2
245x1
~Shut it down, not a good day for log, didn't want to be a full on gear whore, implication on the technique work involved.
Farmers -Sled Medley
250lbs x50ft(uphill) + 225lbs x 50ft (downhill)/270lbs x 50ft (uphill)
Sled 225lbs x 50ft (downhill)
Farmers 250lbs x50ft +5seconds hold @end(uphill)
Sled 225+ 160lbs (person sitting on sled)downhill 50ft
~too lazy to check the video for time, but these sets were pretty fast
Car Deadlift Machine Simulation (16inch pick/side handle)
670x5
670x5+ 1monster mini band
670x5+ 2monster mini bands
670x10+ 2monster minis &1Average band
670x6+ 2monster minis &2Average bands
670x11+ 2monster minis &2Average bands
*felt pretty easy, just trying to find my groove, not pushing too hard.
20lbs DB Circuit Set
Incline curls x10
Incline flyes x20
SkullCrushers x10
Flat flyes x20
Curls x10
Sauna 10-15minutes
222x2
245x1
~Shut it down, not a good day for log, didn't want to be a full on gear whore, implication on the technique work involved.
Farmers -Sled Medley
250lbs x50ft(uphill) + 225lbs x 50ft (downhill)/270lbs x 50ft (uphill)
Sled 225lbs x 50ft (downhill)
Farmers 250lbs x50ft +5seconds hold @end(uphill)
Sled 225+ 160lbs (person sitting on sled)downhill 50ft
~too lazy to check the video for time, but these sets were pretty fast
Car Deadlift Machine Simulation (16inch pick/side handle)
670x5
670x5+ 1monster mini band
670x5+ 2monster mini bands
670x10+ 2monster minis &1Average band
670x6+ 2monster minis &2Average bands
670x11+ 2monster minis &2Average bands
*felt pretty easy, just trying to find my groove, not pushing too hard.
20lbs DB Circuit Set
Incline curls x10
Incline flyes x20
SkullCrushers x10
Flat flyes x20
Curls x10
Sauna 10-15minutes
--------------------------
Tuesday June 22 2011 - Transformation Day
(Buffalo Bar) Squats with Olympic Shoes
325x5
375x5
415x4*wanted 5 but squats felt like a GM with my shoes, switching back to wrasslin' shoes.
Axle Clean(1x)& Strict Press
136x5
158x5
180x5
Pull Ups + Dips (w/pause)
3+3 x4sets
5+10
Chin ups + wide Dips (w/pause)
3+3 x4sets
5+10
(Beltless) Squats (ATG)*used trail running shoes
280x5
315x5
350x5
Close Grip Cable Rows 280x8 *strict
Db Curls into Arnold Presses
50x10/10
50x8/8
Db Tri-Overhead-Ext + Reverse Grip Tri-Pushdowns
100lbs x8 + 8 x2sets
Side Db Laterals, Karlsen Flyes, Varied Griped/Width Pull ups, Hammer/Bi-Curls
--------------------------------
325x5
375x5
415x4*wanted 5 but squats felt like a GM with my shoes, switching back to wrasslin' shoes.
Axle Clean(1x)& Strict Press
136x5
158x5
180x5
Pull Ups + Dips (w/pause)
3+3 x4sets
5+10
Chin ups + wide Dips (w/pause)
3+3 x4sets
5+10
(Beltless) Squats (ATG)*used trail running shoes
280x5
315x5
350x5
Close Grip Cable Rows 280x8 *strict
Db Curls into Arnold Presses
50x10/10
50x8/8
Db Tri-Overhead-Ext + Reverse Grip Tri-Pushdowns
100lbs x8 + 8 x2sets
Side Db Laterals, Karlsen Flyes, Varied Griped/Width Pull ups, Hammer/Bi-Curls
--------------------------------
Sunday June 26 2011
Axle Clean&Press
207x1*(double overhand continental)
229x1
207x2*(double overhand continental)
*Tired,not feeling up to it today so played around and shut it down. Continental clean is way harder now that my stomach is smaller.
Deadlift Vs. Chains
465lbs x1
465lbs x 2chains (505)x1
465lbs x 4chains (545)x1
465lbs x 6chains (585)x1
465lbs x 8chains (625)x1 *pr with straight weight vs chains not the chains
DB incline flyes
30x12
40x12
DB incline press
50x12
60x15
Db rows
100x10 each hand
Pendlay Row
145x3
145x2chains (185)x3
145x4chains (225)x3
145x6chains (265)x3
145x8chains (305)x3
195x10
BW Pullups
Neutral Grip wide x3
Neutral Grip narrow x3
Regular grip x3
----------------------------
Wednesday June 29 2011
207x1*(double overhand continental)
229x1
207x2*(double overhand continental)
*Tired,not feeling up to it today so played around and shut it down. Continental clean is way harder now that my stomach is smaller.
Deadlift Vs. Chains
465lbs x1
465lbs x 2chains (505)x1
465lbs x 4chains (545)x1
465lbs x 6chains (585)x1
465lbs x 8chains (625)x1 *pr with straight weight vs chains not the chains
DB incline flyes
30x12
40x12
DB incline press
50x12
60x15
Db rows
100x10 each hand
Pendlay Row
145x3
145x2chains (185)x3
145x4chains (225)x3
145x6chains (265)x3
145x8chains (305)x3
195x10
BW Pullups
Neutral Grip wide x3
Neutral Grip narrow x3
Regular grip x3
----------------------------
Wednesday June 29 2011
Barbell Strict Press
205x3
225x2 *bw/pr
Squat
405x3
455x3*cut the last one high but I am back on track.
Bench Press
275x3
305x6 pr I believe
3board Bench Press
326lbs x8 *pr
Narrow Grip Bench Press
275x5
Arm-Wrestler Curls
25lbs x8
35lbs x8
45lbs x8
55lbs x8 *pr?
Pull ups/30seconds rest/Chin Ups
3/3
4/3
Dips/45' Hyper-Extensions
10/20 x 3sets
Crucifix Holds
30lbs x 30seconds
205x3
225x2 *bw/pr
Squat
405x3
455x3*cut the last one high but I am back on track.
Bench Press
275x3
305x6 pr I believe
3board Bench Press
326lbs x8 *pr
Narrow Grip Bench Press
275x5
Arm-Wrestler Curls
25lbs x8
35lbs x8
45lbs x8
55lbs x8 *pr?
Pull ups/30seconds rest/Chin Ups
3/3
4/3
Dips/45' Hyper-Extensions
10/20 x 3sets
Crucifix Holds
30lbs x 30seconds
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