a Golden age

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

a Golden age

Post by Bram » Mon Dec 07, 2009 8:39 pm

December 7th

Seated Hammer Row 90lbs x 14, 14, 13, 12
1-Arm Lat Pull-Down PG x 130lbs x 8 each side x 4 sets
BB Curl 50lbs x 15, 12, 11, 10
Free Motion Squat 140lbs x 15, 160lbs x 13, 12, 10
Hamstring Curl 110lbs x 8, 115lbs x 6, 115lbs x 6, 110lbs x 6
1-Leg Hip Extension 15lbs x 10, 8, 8, 6

Darce choke off a sprawl
Opposite entrance of the Anaconda, once the arm is through Gable grip and scissor down the neck. Push their body down in the direction your fingers are pointing. Once they hit the ground, grab the back of their neck and pull down to create space, finish with hand on the biceps and legs next to theirs.

Give myself an A- today in rolling. Was determined not to give up any points, got swept twice when I had mount. I let myself get taken down to mix it up, but the guy came very close to catching me with a Gi choke from side control. Stayed relaxed and technical and had fun, very good day.

Drilled 25 things each side (triangles, side control positional stuff, closed guard pass, half-guard sweep).
Last edited by Bram on Tue Dec 29, 2009 1:59 am, edited 1 time in total.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: Jiu-Jitsu and Weights

Post by Bram » Tue Dec 08, 2009 11:04 pm

December 8th

DB Bench 50's x 20, 55's x 13, 12, 10
BB Reverse-Grip Shoulder Press 65lbs x 11, 9, 8, 7

Lying Leg Raises x 20, 15, 15, 15
No Rest
Twisting Crunches x 15 each side, 10 each side, 10 each side

Standing Barbell Twist +25lbs x 6 each side x 4 sets
DB Lying External Rotation 2lbs x 20 each side x 4 sets

Watching this, would like to have better takedowns:

"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Tue Dec 29, 2009 2:04 am

Been lifting only I think since my last entry

Last Monday (the week before did 4 days of lifting equivalent to sat and sun)

Chin-Ups and Pull-Ups x 8 total sets
Reverse Curls and Cable Curls x 8 total sets

Sick with the flu all week

Saturday

Squats and Lunges x 8 sets
Rows (machine and high-cable, high cable were ehh.....) x 8 sets
DB Curls and Fat Bar Curls x 8 sets
Calves x 4 sets Hamstring Curls x 4 sets

Sunday

Lateral, Alt. Front and Bent-Over Raises x 4 sets of each
BB Flat and DB Incline x 4 sets of each
Push-Down's and Overhead Rope Extensions x 4 sets of each
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Thu Dec 31, 2009 6:20 am

Tuesday

Rows and Straight Arm Pull-Downs x 8 sets total
Swimmer's Bench Curls and Reverse Preacher Curls x 8 sets total
Pistols and Machine Squats x 8 sets total
Glute-Ham Raises and 45 Degree Hypers x 8 sets total
Seated and Standing Calves x 8 sets total

Wednesday

Barbell Shoulder Press and Seated DB Military Press x 8 sets total
Front, Side, Reverse Cable Fly Circuit x 4 sets of each
Bent Over Raises x 4 sets
DB Shrugs x 4 sets
Abs (light) x 8 sets
Reverse Skull-Crushers and Skull-Crushers x 8 sets total.

Calves, hamstrings, lower back a little sore. Biceps very sore.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Sat Jan 02, 2010 1:20 am

January 1st, 2010 bitches

Wide-Grip Pull-Ups x 9, 7, 5, 4
Chin-Ups x 6, 5, 4, 4
Incline Bench Rows 70lbs x 19, 17, 14, 15
Seated Close-Grip Rows 105lbs x 15, 13, 11, 12
45 Degree Back Extensions +50lbs x 12, 10, 10, 11
DB Alt. Hammer Curls 25's x 14, 12, 11, 11 each arm

Biceps still sore from three days ago, made it difficult to do the pull-ups and not much point in a serious biceps day. I used an EZ-Curl bar for the rows, grabbing the last little bend before the plates which made my elbows flare out and hit my upper back harder.

And I forgot that I hate wide-grip pull-ups, the angle fucks with my shoulders. Had to workout at a gym with a shitty chin station and went with the given angle, but I should have improvised with a lat pulldown bar across the grips.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Sat Jan 02, 2010 9:31 pm

Jan Two

BB Bench 155 x 10, 165 x 7, 170 x 5, 170 x 4
DB Incline Bench 55's x 15, 12, 11, 10
DB Flat Bench 55's x 12, 10, 10, 9
Standing Cable Flyes 25lbs x 15, 13, 12, 12
Overhead Leaning Cable Rope Extensions 4 sets
R. Cuff Side Lying and Elbow on Knee x 5 sets

Triceps tired from the other day, just did them to put a little work in.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Wed Jan 06, 2010 7:30 am

January the 5th

Squats -- Wide 225 x 4 sets
Side Lunges to Box (5 blocks high) x 4 sets each leg
Walking DB Lunges 50's x 4 sets
Back Extensions +60lbs x 4 sets
Glute-Ham Raises x 4 sets
Hamstring Curls 70lbs x 4 sets
Standing DB Calf Raises, Leg Press Calf Raises, Seated Calf Raises x 12 sets

DB Toe Raises 2 sets

Steak is cooking, big baked potato is waiting.

This was a beating on my hamstrings.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Thu Jan 07, 2010 6:37 am

Jan 6

BB Press
DB Seated Press
Front Raises, Lateral Raises, Reverse Cable Flyes
Overhead Cable Pull-Aparts
Smith Machine Shrugs

Not a big fan of the smith shrugs or the seated press.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Sat Jan 09, 2010 11:04 pm

January 9th

Pull-Ups x 9, 7, 5, 4
Chin-Ups x 7, 6, 5, 4
Chest-Supported Rows ~75lbs x 17, 15, 12, 14
Seated Rows 120lbs x 10, 108lbs x 10, 10, 8
45 Degree Back Extensions +70lbs x 9, 8, 7, 7

BB Curls 60lbs x 15, 50lbs x 14
Pistols x 11, 14 each leg
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Sun Jan 10, 2010 9:25 pm

January 10th

Leg Raise +10lbs x 10, 6, 5, 4
Mountain Climbers x 75 x 4 sets
Crunches x 40, 28, 25, 21

Yes's x 50
No's x 50
Knuckle Push-Ups x 12
Fingertip Push-Ups x 7
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Tue Jan 12, 2010 7:08 pm

January 12th

Back to something simpler. And shorter.

Fingertip Chin-Ups x 7, 5; Chin-Ups x 7, 7, 5
Chest-Supported Rows 75lbs x 18, 15, 12, 10
DB Calf Raises +15lbs x 18, 15, 12, 12, 12
Decline Bench Leg Raises x 12, 10, 8, 6, 5
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Thu Jan 14, 2010 2:11 am

January 13th

Push-Press 90lbs x 15, 12, 10, 9, 8
Bench Press 150lbs x 9, 7, 6, 5, 5
Windmill's 22.5lbs x 5 each side x 5 sets
Partial Pistol's x 20, 20, 20, 15, 15 (reps are for each side, box height set at 5 blocks)
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Sun Jan 17, 2010 2:22 am

Jan 16th

Busy yesterday and by the time I got to the gym I didn't have the energy to get a good workout.

Towel Chins x 8, 7, 6; Wide/Parallel-Grip Chins x 7, 6
Chest-Supported Rows 80lbs x 20, 18, 16, 14, 13
Decline Bench Leg Raises x 15, 12, 11, 10, 9
DB Standing Calf Raises x 17.5lbs x 17, 15, ?, ?, 11
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Mon Jan 18, 2010 1:12 am

Jan 17th

Push-Press 100lbs x 15, 12, 10, 10, 10
Fingertip Push-Up's x 12, 9; Push-Ups x 20, 12, 10
Partial Pistol's x 15, 12, 10, 10, 10 (reps are for each side, box height set at 6 blocks)
Windmill's 27.5lbs x 5, 5; 20lbs x 5, 3, 3

My friend corrected my windmill form partway through which made it a hell of a lot harder. Too many technical problems with the windmill to focus on so I will try to integrate his advice over time.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Wed Jan 20, 2010 11:05 pm

January 19th

Fingertip Chin-Ups x 9, 7, 6, 6, 6
Chest-Supported Rows 85lbs x 17, 14, 12; 65lbs x 11, 9
Calf Raises -- toes out +20lbs x 18, 16, 14, 13, 11
Decline Bench Leg Raises x 20, 15, 13, 10, 10
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Thu Jan 21, 2010 9:31 pm

Jan 21st

Push-Press 105lbs x 12, 10, 8, 7, 8
Knuckle Push-Ups x 13, 9, 9; Push-Ups x 16, 12
Bench Step-Downs (7 blocks high) X 8, 7, 6, 5, 5
Windmill's 25lbs x 5 x 2 sets, 30lbs x 5 x 3 sets

30 secs each of stretching chest, shoulders and hamstrings at end.

10 min's of running on a treadmill. First time I've ran in months.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Sun Jan 24, 2010 2:15 am

Jan 23rd

Towel Chins x 11, 7, 7, 7, 8
Chest-Supported Rows 60lbs x 12, 11, 10; 50lbs x 13, 10
Decline Bench Leg Raises (elevated on 2 blocks) x 15, 12, 9, 8, 8
Calf Raises 45lbs x 20, 16, 15, 15, 12
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Tue Jan 26, 2010 12:15 am

January 25th

Added in a short warm-up today:

calf raises, toe raises, warrior pose, triangle pose, hindu push-ups, overhead squats, serving tea from ba gua, neck flexion and rotation

Push-Press 105lbs x 15, 12, 10, 10, 10
Fingertip Push-Ups x 13, 12; Push-Ups x 18, 12, 11
Deadlifts 185lbs x 8, 8, 8, 6, 6
Walking Lunges 50's x 6, 6, 6, 6, 5

Finished off with a little bit of hitting the heavy bag and a 10 minute run.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Thu Jan 28, 2010 3:04 pm

January 27th

Chin-Ups x 12, 8, 7, 7, 6
Chest-Supported Rows 55lbs x 20, 20, 19, 15; 30lbs x 11 (on last set squeezed shoulder blades together before rowing)
Hanging Leg Raise/Hanging Knee Raise 8/12, 5/15, 3/17, 3/17, 3/17
Full-Contact Twist +20lbs x 8 each side x 5 sets

Shins tired from the run. Obliques/groin/hip flexors sore from kicking the bag.

My grip felt very strong today. Normally if I hang from a pull-up bar after doing a near-max effort, I can't come up for another one. On my last 3 sets of chins I hung for 10-20 seconds and then knocked out another rep.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Mon Feb 01, 2010 7:48 am

Jan 30th

5 sets of partial pistols
5 sets of slow, knee held at waist height, roundhouse kicks
5 sets of lying back extensions with shoulder blades retracted and thumbs pointing up
5 sets of lying neck raises

Jan 31st

5 sets of l-sit chins
5 sets of knuckle push-ups
5 sets of hanging leg raises/knee raises (difficult to keep my legs together during the knee raises, weak)
5 sets of high-rep lying ab exercises

I think next week I'll cut the neck raises and add in sit-ups.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Tue Feb 02, 2010 10:26 pm

February 2nd

Chin-Ups x 14, 10, 8, 8, 6
Bench Step-Down's (9 blocks) x 6, 5, 5, 4, 3
Fingertip Push-Ups/Regular Push-Ups x 10/10, 8/7, 8/5, 8/6, 7/5
Lying Superman's x 1.5 min's, 1 min x 4 sets

The step-down's were a PR, the highest I had gone before was 7 blocks. It's a weird exercise, I remember trying 7 about a month ago and my leg was fine almost the whole way down and then right by the bottom it would give out.

Hands were getting worn out from working them in each workout, so mixed up the training order. Grip still felt strong on the chins, just not as strong as the last two times.

Abs and front delts are still sore.

7 minutes on the stairmill in the evening.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Thu Feb 04, 2010 6:38 am

February 3rd

Hanging Leg Raises/Hanging Knee Raises x 15/5, 10/10, 5/10, 3/9, 2/10
Decline Sit-Ups x 15, 12, 12, 11, 10
Heavy Bag (mixed up punches and kicks) x 5 sets of strikes each side
200 "No's" -- lying neck exercise.

Previous best on leg raises to the bar was 10, got 15 tonight, big PR for that exercise.

Kicks and punches weren't at full-capacity.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Sat Feb 06, 2010 4:15 am

February 5th

Heavy Bag (mixed up punches and kicks) x 5 sets of strikes each side
Partial Handstand Push-Ups (4 blocks) x 10, 7, 8, 5, 5
Chin-Ups x 10, 8, 9, 8, 7
Push-Ups x 20, 20, 20, 12, 12

I used to be able to do a couple head-to-the-floor handstand push-ups, but not anymore.
"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Mon Feb 08, 2010 11:54 pm

I spilled water on my keyboard, so now my home PC has 5 letters that work. Right now I'm at the library with a homeless guy who smells like molding clay and some crazy who keeps giggling.

February 6th

Shoulder Press 95lbs x 5 sets
Bench Step-Downs x 5 set (another PR in height)
Glute-Ham Raises x 5 sets
Lying Back Extensions x 5 sets

February 7th

Surfed, not one other person on a surfboard out. Super Bowl Sunday + stormy conditions will do that. It was a ton of fun.

"When times are good be grateful, when times are tough be graceful."

User avatar
Bram
Sergeant Commanding
Posts: 5545
Joined: Sat Apr 01, 2006 11:38 am

Re: a Golden age

Post by Bram » Wed Feb 10, 2010 1:49 am

February 9th

Towel Chins x 10, 8, 8, 7, 7 (40)
Shoulder Press 115lbs x 6, 5, 4, 3, 3
Windmill's 40lbs x 6, 6, 5, 5, 5

Did some rows (keeping scapulae squeezed the entire time), but whatever.

Stretched for 30 minutes too.
"When times are good be grateful, when times are tough be graceful."

Post Reply