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Post by Deleted on Jul 8, 2011 10:07:29 GMT -5
hey guys, new around here. i thought i'd post up my non structured workouts for everyone to see.
i have a bunch from the past that i will post up as well. so here goes.
from 3/30:
my recent workouts were on sunday:
deadlifts: 5x 185, 3x 225, 3x 275, 1x 315. 1x 345(new PR by 20lbs)
400lbs tire flips, down and back on my 150ft driveway.
63lbs KB swings. 5 each arm. 2 sets.
i worked out last night:
5x5 95lbs overhead press
5x5 65lbs 1 arm rows
i have missed many days the last 6 weeks. only hitting it 1-2 days a week. did mostly work with farmers walks, new toys i built, deadlifts and overhead presses. the overheads have stalled though. while the other 2 are going up every 2 weeks so far.
i have moved all my stuff from the basement to my much larger area in my 1.5 car garage. its nice with the weather getting warmer.
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Post by Deleted on Jul 8, 2011 10:07:47 GMT -5
from 3/31:
squats: 2x5 @ 95, 1x5 @ 135, 1x5 @ 185, 1x2 @ 225.
felt great till my back was about to go on that 225 set. i guess it was still wiped from those deads earlier in the week.
farmers walks with 100lbs, 2x 150ft
2x5 70lbs sand bag hang power cleans. my back was even more toast at this point
2x5 30lbs DB curls alternating with, 2x5 unilateral bodyweight calf press
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Post by Deleted on Jul 8, 2011 10:08:11 GMT -5
4/3:
farmers walks: 2x 150ft at 100lbs each arm
squats: 1x5 @135, 1x5 @ 225, 1x0 @ 275, 1x10 @ 135
sand bag combo, hang power clean to front squat to overhead press: 3x5 @ 70lbs
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Post by Deleted on Jul 8, 2011 10:08:57 GMT -5
4/11:
farmers walks: 4x150ft @ 80lbs each arm
tractor tire flips: 4x150 ft @ 200lbs tire
5x5 dips
5x5 pullups
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Post by Deleted on Jul 8, 2011 10:09:20 GMT -5
4/12:
2x5 squats @135
3x3 explosive jumping squats @ 135
tried 225, went part way down and knew i did not have it in me tonight.
5x5 unilateral KB swings @ 35, non stop alternating arms. with how good this felt im going to start upping this weight.
3x10 KB overhead press @ 35
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Post by Deleted on Jul 8, 2011 10:09:40 GMT -5
4/14:
turkish getups: 1x2 @ 43lb KB, 1x4 @ 35lb KB, 3x4 @ 20lb KB
KB snatches: 1x5 @ 20lbs
overhead squats: 5x5 @ 45lb oly bar
suite case deadlifts: 1x5 @ 80lbs
power cleans: 6x1 @ 135lbs
front squats: 2x5 @ 135lbs
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Post by Deleted on Jul 8, 2011 10:10:00 GMT -5
4/15:
started off weak, finished weaker.
4x5 superset, pushups & 1arm DB rows @ 65lbs
1x10 pushup
1x5 1arm DB row @ 65lbs
wanted more. did not have it in me at all. still worn out from last night. been feeling it all day long.
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Post by Deleted on Jul 8, 2011 10:10:25 GMT -5
4/18:
2x300ft farmers, 80lbs in each hand
2x75,1x50 overhead farmers with 70lbs sand bag
3x3 explosive overhead press @ 55lbs
2x5 overhead press @ 95lbs
1x10 overhead press @ 65lbs
1x18 overhead press @ 45lbs
1x28 lateral raise, bodyweight. shot for 60, went till i couldnt even raise my bare hands above my head
3x5 atg squat @ 135lbs
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Post by Deleted on Jul 8, 2011 10:10:47 GMT -5
4/20:
deadlifts: 2x5 @ 135, 1x3 @ 225, 1x1 @ 275, 1x1 @ 325, 1x1 @ 375 new PR!!!! by 30lbs
dips alternating with standing unilateral calf press: 3x 5/10
dips alternating with seated calf press: 2x 5/20
pushups 3x5
plank 30 seconds
side planks, each side 15 seconds
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Post by Deleted on Jul 8, 2011 10:11:07 GMT -5
4/24:
overhead press: 4x5, 1x8 @ 95lbs
played with a new toy, 8lbs sledge hammer. decided to start light just in case.
2x 3 minutes downward swings alternating grip each swing.
2x10 macebell (done with 8lbs sledge) 360 swings. each set i did 5 swings each direction and then alternated grip and repeated.
hung my heavy bag out in my garage today and hit the bag for a while. started to do some BB front squats and just felt wiped after 2 reps so i called it quits.
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Post by Deleted on Jul 8, 2011 10:11:29 GMT -5
4/25:
side planks, 30 seconds each side
overhead squat with slosh bar, 10 reps
10lb KB shoulder complex
3x3 explosive inverted rows
3x3 pullups
1x10 assisted pullups
1x10 thick bar bent row @ 80lbs
1x33 bent row @ 45lbs
3x3 explosive front squats @ 95
3x3 back squats @ 225
2x5 front squats @ 135
1x40 bodyweight squats
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Post by Deleted on Jul 8, 2011 10:11:50 GMT -5
4/30:
warm up:
1x5 overhead squat with slosh pipe
1x10 swiss ball hip drop
1x30 sec mckenzie plank, each side
1x15 rotator cuff complex
1x5 overhead squat with slosh pipe
front squat:
1x5 @ 95
1x5 @ 145
power cleans:
1x5 @ 95
power overhead cleans:
2x3 @ 95
power cleans:
3x1 @135
sledge 360s:
3x20 @ 8lbs
2 rounds on the heavy bag
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Post by Deleted on Jul 8, 2011 10:12:31 GMT -5
5/1:
warmup:
1x5 overhead squat with slosh pipe
1x10 swiss ball hip drop
KB shoulder complex @ 20lbs
deadlifts:
3x5 @ 225
1x5 @ 275
overhead press:
3x5 @ 95
1x5 @ 105
dips: 1x5
pushups:
1x10
1x6.5
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Post by Deleted on Jul 8, 2011 10:12:54 GMT -5
5/10:
well i got started on a tattoo and got a girlfriend and one week later.......
overhead press:
2x12 @75
2x8 @75
squats:
1x4 @ 135
2x8 @ 95
1x12 @ 95
and i was soooo not feeling it today. i stopped way short just in case. this way i can workout tomorrow night for a short bit too.
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Post by Deleted on Jul 8, 2011 10:13:12 GMT -5
5/12:
4 sets of:
5x pullups
5x wide pushups
10x unilateral standing calf press
2x 20 360 macebells @ 8lbs
3x5 hang power cleans
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Post by Deleted on Jul 8, 2011 10:13:29 GMT -5
5/14:
warmup:
1x5 slosh pipe overhead squats
swiss ball alphabet - its what i call a series of exercises for the rotator cuffs. i move my arms into the shapes of letters.
1x10 swiss ball hip drop
overhead press:
2x15, 1x12, 1x8 @ 65lbs
squats:
2x10 @ 95lbs
2x8, 1x6 @ 135lbs
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Post by Deleted on Jul 8, 2011 10:14:12 GMT -5
5/16:
warmup:
swiss ball alphabet, 15 reps - rottor cuff exercises
swiss ball hip drops, 15 reps - great for activating the glutes
rotating T man, 10 reps
10 reps each, no rest between exercises, 3 sets:
inverted row
wide grip pushups
unilateral standing calf press
KB pull overs: 2x8 @ 43lbs
10 reps, 2 sets, no rest:
thick bar bent shrugs, 80lbs
unilateral standing calf press
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Post by Deleted on Jul 8, 2011 10:14:29 GMT -5
5/21:
overhead press:
3x12 @75
1x8 @ 75
1x4 @ 75
squats:
5x8 @ 135
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Post by Deleted on Jul 8, 2011 10:14:58 GMT -5
5/30:
warmup: mowing, trimming, weeding the lawn
squats:
7x8 @ 135
ive been tracking my workouts a bit mathematically. multiplying the weight by sets and reps for a total weight lifted. then divided by total time beginning at the start of the 1st rep and ending at the last rep on the last set. i have been increasing total weight lifted by 91-186%. and increased weight/time by 111-139%. its nice to see precise results.
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Post by Deleted on Jul 8, 2011 10:17:26 GMT -5
6/1: had a friend i met on a forum and chatted with on their for many years. he was passing through town while traveling back to his gym he owns out on sacramento on a speaking tour. and we worked out together. it was awesome to meet and hang out with someone else that is super knowledgable and experienced in fitness and program design. his website is www.physicalsubculture.comhis gym hosts 2 powerlifting meets a year. usually in april and november. squat day again: 1x8 @ 135 1x5 @ 185 1x3 @ 205 1x3 @ 225 1x1 @ 245 1x1 @ 275 1x1 @ 300 new PR by 25lbs. yay. 2 sets of: squat walkouts @ 350 suitcase deads, each side 5 @ 80 300ft farmers @ 80 each arm |
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Post by Deleted on Jul 8, 2011 10:17:43 GMT -5
6/6:
overhead press:
6x10 @ 65
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Post by Deleted on Jul 8, 2011 10:18:02 GMT -5
6/10:
5x5 bent row @ 135
10 sec static holds:
pullup with 90 degree bend in elbows
pullup, 3 inches up from dead hang
DB hammer rotational curls:
run the rack, 5 reps from 30 down to 10
1x30 @ 5lbs
5x5 wide pushups
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Post by Deleted on Jul 8, 2011 10:18:21 GMT -5
6/11:
hang hi pulls: 2x8 @ 95
BB shrugs: 3x12 @ 95
KB pullovers: 3x8 @ 35
deadlifts: 3x3 @ 225
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Post by Deleted on Jul 8, 2011 10:18:48 GMT -5
6/12:
squats:
2x5 @ 135
2x1 @ 225
1x1 @ 275, failed. bottomed out and my back felt weak so i dumped.
i guess my back was to worn from yesterdays bent rows and deads. otherwise it felt fine.
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Post by Deleted on Jul 8, 2011 10:19:22 GMT -5
6/14:
made the decision to try powerlifting. yay.
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