Search found 130 matches

by Marcus
Fri May 13, 2011 4:54 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 2 Mon Bench 200x3, 228x3, 257x3 Incline DB Press 50x10, 50x10, 50x10, 50x10 Chins 10, 10, 10, 8 Dips 10, 10, 10, 10 DB Rows 65x10, 65x10, 65x10, 65x10 Farmers Walk 90lb db's 5 sets 15 yds each Wed Deadlift 255x3, 292x3, 328x3 Split Squats 35x10, 35x10, 35x10, 35x10 GHR 5, 5, 5 RDL 180x10, 180x1...
by Marcus
Sun May 01, 2011 4:06 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

4/23/11 Laurel Hill Highland Games - A good day, no pr's to speak of. Took most of the day to wake up. Decided to throw a program together for a few weeks. Took 5/3/1 for bodybuilders, chop it down to three days a week, add in a kb movement to the beginning and maybe some weighted gpp to the end. No...
by Marcus
Sun May 01, 2011 3:47 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

grip junky wrote:Good luck Saturday
Thanks, I needed it.
by Marcus
Thu Apr 21, 2011 3:56 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Sat 4/16 Bas Rutten Thai Boxing CD 3 x 2min rounds 32kg KB Swings 3 x 10 Throwing LWFD X 3 LWOB X 3 HWOB X 3 HWFD X 3 32kg KB Snatches for 5 mins 60 reps Mon 4/18 Sheaf x 15 LWFD x 2 Wed Hammer x 5 LWFD x 3 HWFD x 3 LWOB x 3 HWOB x 3 Thurs Bas Rutten Thai Boxing CD 3 x 2 min rounds Double 16kg KB bo...
by Marcus
Sat Apr 16, 2011 3:15 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Decided to just not go back and finish the last two sessions of BLAB. Going to do Fast Tens this week with some random shit thrown in, then next week it will be mostly throwing to taper off for the games on 4/23 Mon All sets done with doubles (2x24kgs) 1. C+P 5, 10, 5, 10 2. SN+FSQ 10, 8 - had to ta...
by Marcus
Sat Apr 16, 2011 2:56 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 12 Built Like a Badass Was looking forward to finishing out the program strong, only got one session in and had to take the misses to doctor three times this week for three different diagnosis. Thankfully, the last time they got it right. Sun Throwing Practice 20lb Sheaf x 15 LWFD x 3 Hammer x ...
by Marcus
Sun Apr 03, 2011 10:26 pm
Forum: Training Journals
Topic: The Big Lick Strength Emporium
Replies: 422
Views: 66006

Re: The Big Lick Strength Emporium

3/22/11 threw shot, light weight and hammer I was talking to the friend I was throwing with about his dl. He has made some big jumps and he credits it to ghr. He thinks it has helped his throwing too. I have a roman chair that I have been doing them on, the pad in the front is not the best the foot...
by Marcus
Sun Apr 03, 2011 10:14 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 11 BLAB Mon 1. Bench Press 228x4, 249x2, 264x1, 278x1, 290xmiss (it was a good day for my bro to be out of school) 2. DB Floor Press 50x25, 50x15 3. BW Inverted Row 15, 12 4. BB Overhead Shrugs 80x15, 80x15, 80x15 5. Rest Pause Incline DB Curls 20sec pauses 35x12, 8, 8 6. Bezercher BB Complex 5...
by Marcus
Thu Mar 24, 2011 5:34 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Sunday 3/20/11 Throwing LWFD x 5 LWFH x 3 Hammer Winds x 5 Week 10 BLAB (Deload Week) Monday BW = 195lbs <<WTF?!?!? 1. Bench Press 143x5, 170x5 2a. Push-ups 20, 20 2b. Seated Rows 110x20, 110x20 3. Bicep 21's version 2.0 35'sx21 4. Bezercher BB Complex 50lbs x 1 sets of 8 (zercher squats, zercher re...
by Marcus
Wed Mar 23, 2011 4:39 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 9 of BLAB (sick last week, still not 100% but that's not unusual) Mon 1. Bench Press 228x5, 242x3, 271x1 2. Alt Flat DB Press 50x12, 50x12 3. Rope J Pulldown 40x10, 40x10, 40x10, 40x10 4. 3-way shoulder shocker 25x10, 25x10 5a. Timed DB Shrugs 50x30secs, 50x30secs, 50x30secs 5b. Alt Hammer Curl...
by Marcus
Thu Mar 10, 2011 6:25 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 9 of BLAB

With the help of two Tylenol PM I got some deep sleep Sat night and the sore hip felt much better...but Sun evening I started to feel crappy. Monday the crud hit me, was out of work Tues and Wed. Will take it easy the rest of the week and start back Mon.
by Marcus
Sat Mar 05, 2011 4:22 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 8 Built like a Badass Bodyweight hovering between 200 and 205 Mon 1. Bench Press 220x6, 235x4, 257x2 2. Alt DB Flat Bench 50x10, 50x10 3. Rope "J" pulldowns 60x12, 40x12, 40x12, 40x12 (these were much harder than they looked on the demo) 4. 3-way shoulder shocker(front plate raise,db lateral ra...
by Marcus
Tue Mar 01, 2011 3:49 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Fri 1. Chins 10, 5, 5 2. Rest Pause 3 sec lat pulldown 120x12, rest 20 secs, 120x8, rest 20 secs, 120x5 3. DB Modified Arnold Press 35x8, 35x8, 35x8 4. Blackburns 4 positions 20sec holds x 2 sets w/ 5lb plates 5. Cable Curls 40x12, 60x12, 60x12 6. Core Circuit x 2 v-upsx20, hip-upsx20, alt toe touch...
by Marcus
Thu Feb 24, 2011 4:11 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 7 Built Like a Badass Mon 1. Bench 215x7, 230x5, 240x3 2. Off set MB Push-up 6, 5 3a. Seated Cable Rows 150x10, 170x10, 170x10 3b. Lying DB Ext 35x10, 35x10, 35x10 4a. Face Pull (2 sec hold) 2 red IW bands 3x10 4b. Zottman Curls 35x10, 35x10, 35x10 5. DB Complex 25lbs 4 ascending sets 7,8,9,10 ...
by Marcus
Thu Feb 24, 2011 4:02 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

That bodyweight complex is no joke. Yeah, it humbled me. My wind ain't what it used to be. At one time I was doing the following GPP circuit: jumping jacks - 30 secs shuffle splits - 30 secs burpees - 30 secs Mtn Climbers - 30 secs No rest between exercises or sets, just keep going for however many...
by Marcus
Thu Feb 24, 2011 3:55 pm
Forum: Training Journals
Topic: My quest for strength
Replies: 333
Views: 50137

Re: My quest for strength

Billy wrote: currently suffering with plantar fascitis
I had a wicked case of plantar fascitis last year, I got one of those .25 balls that you see in store lobbies and started rolling my foot over it. Cleared it up pretty fast. My chiro said to use a golf ball as the indentions will do wonders.
by Marcus
Wed Feb 23, 2011 5:41 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 6 BLAB Mon 1. Bench 207x8, 220x6, 235x4 2. MB Push-ups bwx6, bwx6 3a. Seated Cable Row 110x12, 150x12, 150x12 3b. Lying DB Ext 35x12, 35x12, 35x12 4a. Face Pull 3x12 w/red IW band 4b. Zottman Curls 25x12, 25x12, 25x12 5. DB Complex front squat, swings, curl+press, squat jumps 3 ascending sets 7...
by Marcus
Thu Feb 10, 2011 5:24 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 5 BLAB Deload Week Mon 1. Bench Press 143x5, 170x5 2. Flat DB Press 40x15, 40x15 3. Seated Cable Rows 110x15, 110x15 4. DB Shrugs 65x10, 65x10 5. BB Complex (deadlifts, bent rows, hang cleans, push press, back squat) I was supposed to do 1 set of 8 reps with an empty bar but I used 80lbs anyway...
by Marcus
Tue Feb 01, 2011 6:17 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 4 BLAB Mon 1. Bench Press 228x5, 242x3, 271x1 2. Incline DB Press 2 x max 40x25, 40x20 3a. 1 arm DB Rows 90x8, 90x8, 90x8, 90x8 3b. Rope Pushdowns 60x8, 60x8, 60x8, 60x8 4a. BB Shrug (2 sec hold) 220x8, 220x8, 220x8 4b. Incline Rear Delt Flyes 10x10, 10x10, 10x10 5. BB Complex (deadlifts, bent ...
by Marcus
Tue Feb 01, 2011 6:04 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 3 BLAB Mon 1. Bench Press 220x6, 235x4, 257x2 2. Incline DB Press 40x20, 40x15 3a. 1 arm DB Rows 50x10, 50x10, 50x10, 50x10 3b. Rope Pushdowns 60x10, 60x10, 50x10, 50x10 4a. BB Shrug (2 sec hold) 180x10, 180x10, 180x10 4b. Incline Rear Delt Flyes 10x12, 10x12, 10x12 5. BB Complex (deadlifts, be...
by Marcus
Tue Feb 01, 2011 5:50 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

I enjoyed BLABA quite a bit. Plan on doing it again sometime with the squat and probably incline bp as my big lifts. Will do chins the next time as well. I did pullups before. Yeah, I like it alot so far. I was a little skeptical with the cable rows and pushdowns but it all works in the great schem...
by Marcus
Wed Jan 26, 2011 7:03 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

1/14/11 Friday 1. Chins (max + 50%) 7,5,4 2a. Pulldowns 2 x max 110x20, 110/15 2b. Standing DB Press 2 x max 35/15, 35/15 3a. Rolling Tri Ext 25x8, 25x8, 25x8, 25x8 3b. Hammer Curls 35x8, 35x8, 35x8, 35x8 4. Core Circuit x 2 Plank/side plank 5. Timed set of 100 push-ups = 3:04 Great program so far, ...
by Marcus
Thu Jan 13, 2011 4:55 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Started Built like a Badass this week, so far I'm really liking this one. It goes fast and has enough variety to keep the ADD at bay. 1/10/11 Monday 1. Bench Press 207x8, 220x6, 235x4 2. DB Press 40lbsx25, 40lbsx20 3a. Seated Rows 85x15, 95x15, 95x15, 95x15 3b. Pushdowns 40x15, 50x15, 50x15, 50x15 4...
by Marcus
Thu Jan 13, 2011 4:42 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

grip junky wrote:Are you gaining weight in sympathy. GK tells me you are you going to name her King.
LOL, yeah I think I have gained more weight than my wife! And the middle name is King, first name Lion.
by Marcus
Fri Jan 07, 2011 9:56 pm
Forum: Training Journals
Topic: Training Journal pt 2
Replies: 112
Views: 25385

Re: Training Journal pt 2

Week 3 - Sick with chest cold = no wind Monday Squat 262x5, 297x3, 332x1/4 Felt a lil pop in my back so back up I went before hitting parallel DB Lunges 40lbs 5 sets 10 reps Calf Raises 160lbs 5 sets 10 reps Tuesday Presses 138x5, 157x3, 175x3 (PR) DB Press 35lbs 5 sets 10 reps Shrugs 220lbs 5 sets ...