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Post by Deleted on Jul 8, 2011 10:19:52 GMT -5
6/22: bench: 7x3, 1x8 @ 130 squat: 6x3, 1x2, 1x1 @ 240
went too light on the bench. felt good. squats were up and down. thought i was going to make it till that 7th set. and i played it safe with my reps.
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Post by Deleted on Jul 8, 2011 10:20:57 GMT -5
6/23: warmup: swiss ball alphabet, 1x10 - i lay prone on a swiss ball with my feet on the ground and raise my arms up so my body becomes a letter of the alphabet. great for rotator cuff work and warming up the shoulders. plank/shoulder press 1x10 - at the top of a pushup position you use the shoulder girdle only to move up and down. the elbows stay locked. hip drop 1x10 - bridge up on a swiss ball with the shoulders on the ground. keep the knees at 90 degree the entire movement and drop the hips down and back up. great for glute activation.
workout: 4x5 slosh pipe overhead squats 3x8 chest presses with bands 2x10 sledge 360, switch grips each set 3x5 1 arm DB rows @ 45lbs
and wow do i feel great after that. it was more like a heavy warm up and i feel ramped up and ready to go. i figure that was just right for a low volume and low intensity workout.
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Post by Deleted on Jul 8, 2011 10:21:17 GMT -5
6/26: warmup: stiff arm pushups swiss ball alphabet swiss ball hip drops
bench: 1x8 @ 45 2x4 @ 95 1x1 @ 135 1x1 @ 155 1x1 @ 175 1x0 @ 185
squat: 1x5 @ 135 1x3 @ 185 1x1 @ 225 2x1 @ 275
deadlift: 1x1 @ 225 1x1 @ 275 1x1 @ 325
half way through my squats i ripped my shorts open. and man did that break my thinking on this workout. so i played it safe on my last few squats and deads.
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Post by Deleted on Jul 8, 2011 10:21:41 GMT -5
6/27: high volume/high intensity day
bench: 5x5 @ 135 (62kg) squats: 5x5 @ 225 (102kg) overhead press: 5x5 @ 95 (43kg) pullups from deadhang: 1x3, 1x1 bent BB rows: 2x5 @ 135 (62kg)
felt great! the squats were tough and a personal goal. i needed a good 10 minutes to recover from those.
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Post by Deleted on Jul 8, 2011 10:22:05 GMT -5
6/29: i'm on vacation out of state and brought a 35lbs KB just in case. and good thing as there is nothing at the hotel. and thankfully today is only a light volume/intensity workout.
1x10 swings with both hands 1x10 swings with each arm
3x5 overhead press
1x10 front squats
2x5 bent press
1x5 overhead, each arm done unilaterally
1x10 front squats
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Post by Deleted on Jul 8, 2011 10:22:50 GMT -5
7/2: bench: 2x5 @ 95 (43kg) 1x1 @ 135(61kg) 1x1 @ 185(84kg) new PR +10 1x0 @ 195(89kg)
squat: 1x5 @ 135(61kg) 1x3 @ 185(84kg) 1x1 @ 225(102kg) 1x1 @ 275(125kg) 1x0 @ 315(143kg)
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Post by Deleted on Jul 8, 2011 10:23:35 GMT -5
7/6: warm up: 1x10 stiff arm pushups. also known as push up plus by some. 1x10 swiss ball alphabet 1x10 unilateral hip drops side planks, each side held for 30 seconds 1x8 overhead slosh pipe squats
squats 1x5 @ 135
14" box squats 1x3 @ 165
super set: 14" box squats with pullups 5x2
and after counting 17 bug bites i went inside. i just could not keep on track mentally with all that itching.
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Post by Deleted on Jul 8, 2011 10:23:51 GMT -5
7/7: warmup: rotating T-mans 1x10 each side unilateral bridge ups 1x10 each leg 1x5 slosh pipe overheads
KB swings 3x10 @ 65lbs
bench 1x2 @ 135
superset: bench, from pins resting 3 seconds on pins before pressing explosively @ 95 3x3 sledge 360s 3 x 20 swings sandbag front squats @ 70lbs 3x5
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Post by Deleted on Jul 8, 2011 23:09:38 GMT -5
warm up: 1x10 stiff arm pushups rotator cuff complex 1x10 hip bridges 1x5 slosh pipe overhead squats 1x5 slosh pipe back squats
super set: unilateral romanian deadlifts 3x3 @ 70lbs sledge swings against a tire 3x5 each with alternating hands on top
those unilateral romanians were rough due to balance issues and what felt like my glutes not working enough so i kept the reps very low. my low back tightened up all kinds of quickly doing this. in the past when i did it my butt would get tore up. i hope this helps to fix my lazy butt muscles.
super set: pullups 3x2 swiss ball crunches 3x2
i was going to hit some squat mornings but for the 3rd night in a row those pesky mosquitos ate me up! darn bugs. i need to get some tiki torches.
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Post by Deleted on Jul 11, 2011 22:34:11 GMT -5
warmup: stiff arm pushups 1x10 swiss ball alphabet, rotator cuff complex, 1x12
bench: 6x3 @ 70%, 120lbs, 54.5kg
warmup: unilateral swiss ball hip drop 1x10 overhead squats with 10lb KB, 1x10
squat: 6x3 @ 70%, 210lbs, 95.5kg
of course the mosquitos were intolerable. that is why i tried a DE day with squats and bench and cut it all short. ill hit it again tomorrow with the secondary work and maybe some ancillary work.
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Post by Deleted on Jul 15, 2011 3:19:09 GMT -5
warm up: sledge 360's sledge swings on tire
bench ME day: 5/3/1 (85%,90%,95%), 155, 165, 175
DB flies 3x10 @ 20 KB shoulder press 3x10 @ 35 band press (chest and shoulder press superset) 3x5, no rest
400lbs tire flips, 150 ft x 1 had to stop as the neighbors were complaining, boo!
farmers walk 80lbs each hand, 2x300ft
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Post by dbunch on Jul 15, 2011 7:36:41 GMT -5
lol - got to love neighbors!
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Post by Deleted on Jul 15, 2011 8:51:33 GMT -5
ya. i live in a 100+ year old neighborhood and we share a driveway. ive had several tires since early spring and they have never said anything before. ohh but last night, i was told i would ruin the driveway and each time the tire hits the ground it shakes their house and knocks things off the wall. they have always been very quiet and kept to themselves, never complained before after 3 years of living there. i live on a super wide street. i guess i will just have to roll it out to the street and do it there. i know 2 cars can pass by side by side and i will still have room to flip my tires. now i just have to roll it 150+ft to the street each time, lol.
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Post by dbunch on Jul 15, 2011 16:33:27 GMT -5
where did you get you tire - I've been looking for one (at a reasonable price) (hopefully free)
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Post by Deleted on Jul 15, 2011 21:12:24 GMT -5
i work with a lady that has a brother in law that is the CFO of the COOP in red oak. it costs them so much to get rid of the tires that he wanted to pay me for the 3 he gave me and he even delivered them to me. i still have his email address if you need one or more.
ohh, and good luck at your meet tomorrow.
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Post by Deleted on Jul 16, 2011 23:06:09 GMT -5
deadlift: 135 2x8 225 1x2 320 1x3 340 1x1 355 1x1
glue ham raise with bands 1x5 these are waaaaaay harder then they need to be, lol. i need heavier bands to work on these.
good mornings: 3x5 @ 95
swiss ball leg curls 3x10
had some more planned but the heat (index of 110) got to me and i pooped out. i even waited til after 9:30 at night.
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Post by dbunch on Jul 19, 2011 8:56:44 GMT -5
i work with a lady that has a brother in law that is the CFO of the COOP in red oak. it costs them so much to get rid of the tires that he wanted to pay me for the 3 he gave me and he even delivered them to me. i still have his email address if you need one or more. ohh, and good luck at your meet tomorrow. Thank! That would be cool, I'll shoot you an email
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Post by Deleted on Jul 19, 2011 21:39:22 GMT -5
2 hr of yard work for my warmup
bench DE 5x3 @ 115lbs supersetted with pullups 5x2 my bench speed started slowing down on the last rep so i moved on
1 arm row 2x8 @ 65lbs felt drained a bit at that point and decided to call it quits
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Post by Deleted on Jul 21, 2011 23:04:18 GMT -5
warmup: 1x10 of: hip bridges swiss ball alphabet swiss ball crunches push up plus
1x5 of: swiss ball split squats slosh pipe overhead squats
heavy/light DE based workout squats 2x1 @ 275 1x3 @ 135 toooo light 2x2 @ 185 just right
box squats 3x5 @ 135 finally got this move down. wen as wide as i could in my cage and at bottom my knees were over my heels or slightly behind, pause 2-3 seconds and explode up. and man did i feel it in my hamimes.
goodmornings 1x8 @ 95 felt light and my low back was screaming so i moved on
swiss ball leg curls 3x10 and my hammies were screaming even more. almost couldnt finish the last set.
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Post by Deleted on Jul 25, 2011 19:52:33 GMT -5
warmup: pushup plus 1x10 rotator cuff complex 1x12 360 sledge 1x5 each side
bench: 1x5 @ 155 1x3 @ 165 1x1 @ 175 this did not feel good at all. not like the last time i did this.
pushups 3x12
overhead press 4x5, 1x3 @ 95
rear delt rows 3x10 @ 15
hanging leg raise 1x10
saxon side bends 3x5 each side
sledge swings on a tire 3x10 each side
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Post by Deleted on Jul 26, 2011 18:41:48 GMT -5
warm up: rotating t-mans 1x5 each side unilateral hip bridges 1x10 overhead slosh pipe squats 1x10 deadlift: 135 2x8 225 1x2 325 1x1 345 1x1 365 2x1 385 1x0 hang power cleans 3x5 @ 95lbs pullups 2x2 hyuperextensions 2x15 and got it quits a bit early. those deads gassed me out.
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Post by Deleted on Jul 30, 2011 20:42:21 GMT -5
felt strong so i did a second workout tonight.
after my warmup: bench: 165 2x1 95 5x3, done explosively
inverted rows: 3x10
unilateral deadlifts: 3x8 @ 95lbs
hang power clean: 3x5 @ 95lbs
swiss ball leg curls: 3x10
1 arm rows: 3x8 @ 60lbs
i had a few more things planned but i finally gassed out.
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Post by Deleted on Aug 4, 2011 22:45:52 GMT -5
and after many days off for no reason at all:
box squats: 3x2 @ 135 felt real easy. 3x3 @ 135 much better. 2x2 @ 185 a bit too heavy, prob more due to fatigue then anything.
romainian deadlifts: 3x10 @ 135 too light
swiss ball reverse lunge: 2x10 this wiped me out.
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Post by Deleted on Aug 10, 2011 21:42:53 GMT -5
i have 2 workouts to post. last nights and tonights.
last night: bench: 95 2x5 155 1x5 165 1x3 175 1x1
DB decline flys 25lbs 5x5
bent press 20lb KB 2x10 each side
tonight: squats 135 2x3 185 2x1 225 1x1 275 3x1
and called it quits. the second 275 was totally a squat morning, lol. and i know my hamstrings are still tore up from last weeks workout that hit them hard so i played it safe. and i will hit secondary work tomorrow or the next night.
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Post by Deleted on Aug 15, 2011 22:04:41 GMT -5
squats: 135 3x3 275 2x1 175 1x3 155 1x3
this is the second time i have used the lightened method for a squat based DE day. i just dont like it. this will be the last time for awhile.
goodmornings supersetted with pullups 135 5x5 BW 5x1
reverse lung with back leg on swiss ball: 3x10
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