Training Journal pt 2

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

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Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Nov 10, 2010 4:44 pm

11/09/10 Tuesday

2 hand swings 52lb 10 reps

Bench Press 220lbs 6 sets 5 reps
KB Push Press 52's 6 sets 5 reps

TGU 36x2, 52x2
Cuban Press 10lb db's 4 sets 12 reps
Neck Bridges 2 sets 5 reps

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Re: Training Journal pt 2

Post by Marcus » Thu Nov 11, 2010 3:07 pm

11/10/10 Wednesday

Bas Rutten MMA Workout
Thai Boxing CD - 3 x 3 min rounds - Forgot how fun this one is, will have to start working it in for AR and warmups

Putting the final touches on a 5/3/1 program, the 'boring but big' version. Will start next week or the week after since work is shutdown for two weeks and I'll have plenty of time to eat, train, sleep, eat, hunt, sleep, eat...

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Re: Training Journal pt 2

Post by Marcus » Fri Nov 12, 2010 5:28 pm

11/11/10 Thursday

Cleans 140lbs 2 sets 6 reps
Deadlift 220x5, 320x3, 340x2, 340x1, 220x10 (Weak?, yes! Neglected strength training too long)
Jump Shrug(feet leaving floor) 220lbs 4 sets 3 reps

Glute Ham Raise 4 sets 5 reps

Abs
Leg Raise-pike 6 reps
Leg Raise-tuck 6 reps
Leg Raise-side 6 reps

Yoga = 15 mins




11/12/10 Friday

BW = 196.5 lbs

2 Hand Swings 52lbs 10 reps

DB Bench Press 50lbs 6 sets 3 reps
Push Jerk 120lbs 6 sets 3 reps

Bradford Press 80lbs 3 sets 12 reps
Plate Raise 50lbs 3 sets 12 reps

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Re: Training Journal pt 2

Post by Marcus » Tue Nov 16, 2010 6:53 pm

Starting 5/3/1 for the first time. Going to do the "boring but big" version. The main lift, then 5x10 with a 50% load then 5x10 of an assistance lift. I will add in some light conditioning this week and step it up next week.

11/15/10 Monday

Squat
220x5, 255x5, 290x5
Squat 170lbs 5 sets 10 reps
DB Lunges 40lbs 5 sets 10 reps



11/16/10 Tuesday

Push Press
120x5, 135x5, 155x5
Military Press 90lbs 5 sets 10 reps
Chins 10, 8, 8, 8, 8

KB Snatches 36kg 10,10
KB Swings 36kg 12 reps

Yoga and Rolling = 20 mins

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Re: Training Journal pt 2

Post by Marcus » Sat Nov 20, 2010 11:43 pm

11/18/10 Thursday

Deadlift
220x5, 255x5, 290x5
Deadlift 190lbs 5 sets 10 reps




11/19/10 Friday

Bench Press
180x5, 210x5, 240x5
Bench 170lbs 5 sets 10 reps
Bent Rows 180lbs 5 sets 10 reps

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Re: Training Journal pt 2

Post by Marcus » Wed Nov 24, 2010 12:46 am

Week 2
11/22/10 Monday

Squats 240x3, 270x3, 305x3, 170lbs 5 sets 10 reps
Lunges 40lb DB's 5 sets 10 reps

Yoga & Rolling = 30 mins



11/23/10 Tuesday

Push Press 125x3, 145x3, 162x3, 90lbs(military) 5 sets 10 reps
Chins 10, 8, 6, 6, 5 (blown up)

Tug of War Pull-in sled+65lbs 60 feet 2 sets, sled+100lbs 1 set

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Re: Training Journal pt 2

Post by Marcus » Wed Dec 01, 2010 3:24 pm

11/25/10 Thursday

BW=199lbs

Deadlift 240x3, 270x3, 305x3, 190lbs 5 sets 10 reps
Seated Calf Raises 100lbs 5 sets 10 reps



11/27/10 Saturday

Bench 195x3, 225x3, 255x2, 180lbs 5 sets 10,10,10,7,6 reps
Bent Rows 200lbs 5 sets 10 reps

Rockin some fierce DOMS on this program and it is boring as hell, good results though.

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Re: Training Journal pt 2

Post by Marcus » Wed Dec 01, 2010 3:31 pm

Week 3
11/29/10 Monday

Squat 255x5, 290x3, 320x1, 170lbs 5 sets 10 reps
DB Lunges 40lbs 5 sets 10 reps

Tire Flip 3 sets 5 reps

Yoga, Rolling, Contrast Shower


11/30/10 Tuesday

Push Press 135x5, 155x3, 170x3, Military 90lbs 5 sets 10 reps
Chins 10, 8, 6, 6, 6
DB Shrugs 60lbs 5 sets 10 reps

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Re: Training Journal pt 2

Post by Marcus » Mon Jan 03, 2011 6:21 pm

Uh, not going to go back and fill everything in. Got busy and then had some major health issues with the mother-in-law. All good for now.

Finished 1st cycle of 5/3/1, started a new one back on December 13th. Cycle was all messed up but I just did the workouts in order even it was days or a week between them. Doing the main lift w/2-3 assistance lifts.

Week 1
Squat 227/5, 262/5, 297/4
Lunges 40lbs, 5 sets 10 reps
GHR's 3 sets 10 reps

Presses 120/5, 140/5, 160/7
DB Press 35lbs 5 sets 10 reps
Shrugs 180lbs 5 sets 10 reps

Deadlift 235/5, 270/5, 305/7
SLD 170lbs 3 sets 10 reps
Leg Raises 3 sets 10 reps

Bench 180/5, 210/5, 240/5
Close Grip 140lbs 5 sets 10 reps
Bent Rows 180lbs 5 sets 10 reps
Chins 7,5,5

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Re: Training Journal pt 2

Post by Marcus » Mon Jan 03, 2011 6:25 pm

Week 2

Squat 245/3, 280/3, 315/3
Lunges 40lbs 5 sets 10 reps

Presses 130/3, 150/3, 168/5
DB Press 35lbs 5 sets 10 reps
Shrugs 220lbs 5 sets 10 reps
Zottmans 35lbs 3 sets 10 reps

Deadlifts 250/3, 290/3, 325/3

Bench 195/3, 225/3, 252/3
Close Grip 140lbs 5 sets 10 reps
Chins 5,5,5

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Re: Training Journal pt 2

Post by Marcus » Fri Jan 07, 2011 9:56 pm

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 10 reps
Hammer Curls 35x10, 40x10, 50x10

Wednesday
OFF day BW=201 lbs

Thursday
Slept late

Friday - Doubled up
Deadlift 270x5, 305x3, 342x3 (PR) Really liking deads and wishing I hadn't waited until I was 35 to start doing them. Fighting the urge to jump up in weight even though I'm pulling fairly fast.

Bench 210x5, 240x3, 265x2 Not a PR, but the most I've put up in a while
Pushdowns 45lbs 5 sets 10 reps
DB Rows 50lbs 5 sets 10 reps
Chins 10 reps

Just playing around after bench to finish the week.
May start BLAB next week, I like the variation and finishers. My conditioning is non-existent right now and needs a kick in the asshole.

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Re: Training Journal pt 2

Post by grip junky » Mon Jan 10, 2011 5:57 pm

Are you gaining weight in sympathy. GK tells me you are you going to name her King.

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Re: Training Journal pt 2

Post by Marcus » Thu Jan 13, 2011 4:42 pm

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.

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Re: Training Journal pt 2

Post by Marcus » Thu Jan 13, 2011 4:55 pm

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

4a. DB Shrug (2 sec hold) 50x15, 50x15, 50x15
4b. Lateral Raises 25x15, 25x15, 25x15

BB Complex (deadlifts, bent rows, hang cleans, push press, back squat) 80lbs x 2 sets 10 reps


1/12/11 Wednesday
1. DB Jump Squat w/10lb dumbell 4 sets 6 reps
2. Back Squat 257x8, 275x6, 293x4

3a. Hypers 25x15, 25x15, 25x15
3b. Med Ball Twist 6x20, 6x20, 6x20

4. 2 miles on bike = 9:08

Roller & yoga = 20 mins

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Re: Training Journal pt 2

Post by Marcus » Wed Jan 26, 2011 7:03 pm

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, haven't got my swole on this much since the days of reading Muscle & Fitness and drinking Mega Mass 2000. Just kidding...kind of.

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Mickey O'neil
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Re: Training Journal pt 2

Post by Mickey O'neil » Wed Jan 26, 2011 9:17 pm

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.

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Re: Training Journal pt 2

Post by Marcus » Tue Feb 01, 2011 5:50 pm

Mickey O'neil wrote: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 scheme of things.

Time to catch the log up.

Week 2 BLAB

Mon
1. Bench Press 215x7, 230x5, 242x3
2. DB Press 40x28, 40x20
3a. Seated Rows 110x12, 110x12, 110x12, 110x12
3b. Pushdowns 60x12, 60x12, 60x12, 60x12
4a. DB Shrug (2 sec hold) 55x12, 55x12, 55x12
4b. Lateral Raises 25x12, 25x12, 25x12
5. BB Complex (deadlifts, bent rows, hang cleans, push press, back squat) 80lbs x 3 sets 10 reps

Wed
1. DB Jump Squat w/15lb dumbell 4 sets 6 reps
2. Back Squat 265x7, 285x5, 302x3

3a. Hypers 25x12, 25x12, 25x12
3b. Med Ball Twist 6x15, 6x15, 6x15

4. 2 miles on bike = 8:38

Fri
1. Chins (max + 50%) 6,5,6,1

2a. Pulldowns 2 x max 110x22, 110x15
2b. Standing DB Press 2 x max 35/20, 35/15

3a. Rolling Tri Ext 25x8, 25x8, 25x8, 25x8, 25x8
3b. Hammer Curls 35x8, 35x8, 35x8, 35x8, 35x8

4. Core Circuit x 2 Plank/side plank

5. Timed set of 100 push-ups = 2:55

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Re: Training Journal pt 2

Post by Marcus » Tue Feb 01, 2011 6:04 pm

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, bent rows, hang cleans, push press, back squat) 80lbs x 1 sets 10 reps
Was supposed to do 4 sets, after 1 I was fried. Didn't eat much over the weekend and felt flat.


Wed
1. Back Squat 275x6, 293x4, 320x2
2. BW Split Jumps 4x5
3a. Ball Curls 3x15
3b. Spread Eagle Situps 10x15, 10x15, 10x15
4. Alt DB Lunge 2 x 25lbs db x 45 secs each set
5. 2 mile on bike = 8:16


Fri
1. Chins (max + 60%) 5,5,5,4

2a. Neutral Grip Pulldowns 2 x max 85x20, 85x20 Realized after 1st set I forgot to add another 25lb plate!
2b. Neutral Grip Standing DB Press 2 x max 35x20, 35x15

3. Rear Delt Flyes 10x10, 10x10, 10x10, 10x10
4. Run the Rack DB Curls 50x8, 40x8, 35x8, 25x8, 10x8

4. Core Circuit x 2 Plank/side plank

5. Timed set of 100 push-ups = 2:10

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Re: Training Journal pt 2

Post by Marcus » Tue Feb 01, 2011 6:17 pm

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 rows, hang cleans, push press, back squat) 80lbs x 4 sets 10 reps
Thanks to golden corral, my caloric intake was fine over the weekend. Had plenty in the tank for the complexes.


Wed
1. Back Squat 284x5, 302x3, 334x2
2. Split Jumps w/5lb DB's 5x5
3a. Ball Curls 3x15
3b. Spread Eagle Situps 36x15,, 36x15, 36x15
4. Alt DB lunges 25lbs db x 2 sets 60 secs each
5. 2 mile bike ride 8:28


Fri
1. Chins max+70% = 8,6,6
2a. Pulldowns 2 x max 110x20, 110x15
2b. DB Press 2 x max 35x20, 35x12
3. Rear Delt Flyes 10lb db's 4 sets 10 reps
4. Run the rack DB Curls 65x5, 50x6, 40x8, 35x8
5. Bodyweight Complex w/60 sec rest between sets
Mtn Climbers x 30
Push-ups x 20
Groiners x 10
Burpess x 5
Program called for 3 sets I managed 2 before pussification set in.

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Re: Training Journal pt 2

Post by Marcus » Thu Feb 10, 2011 5:24 pm

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

Wed
1. DB Squat Jump w/10lb DB's 10x6, 10x6
2. Squat 180x5, 215x5
3a. BW Hypers 2x10
3b. 6lb MB Twist 2x10
4. Bike 22 mins Why 22 mins? I was waited for a song to end.

Fri
1. Chins 50% of max 6 reps
2. Standing DB Press 35x15, 35x15
3. Incline Rear Delt Flyes 10x10, 10x10
4. Empty BB Curls for 100 total reps. We don't have an olympic bar, still rockin the 1" old skool shit. (weight is weight) Added some weight and used 50lbs for the 100 reps.
5. Core Circuit x 2 Plank/Side Plank 30 sec each

Still feeling frisky Done a pinch plate hold for 60 sec with 2 20 lb smooth plates

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Re: Training Journal pt 2

Post by Marcus » Wed Feb 23, 2011 5:41 pm

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 reps, 8, 9 w/ 25lb DB


Wed
1. Kneeling Jumps 4x5 w/20lb MB I really liked these opened up the hips, made squats pain free
2. Squats 257x8, 275x6, 292x4
3a. Hip Thrust 3x12 w/bw
3b. Ball Plank 3x30secs w/bw
4. DB Reverse Lunges, front foot elevated 25x10, 25x10
5. Tabata Jump Rope 20 on/ 10 off 8 sets

Fri
1. Chins 8, 6, 6
2. Rest Pause 3 sec lat pulldown 120x12, rest 20 secs, 120x8, rest 20 secs, 120x5
3. DB Modified Arnold Press 25x10, 25x10, 25x10
4. Blackburns 4 positions, 15 secs each w. 5lb plates This was a bitch, so that makes me one too.
5. Cable Curls 40x15, 40x15, 40x15
6.Core Circuit x 2
7. Bodyweight Complex x 4 sets w/60 secs rest between
Mtn Climbers x 30
Pushups x 20
Groiners x 10
Burpees x 5

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Mickey O'neil
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Re: Training Journal pt 2

Post by Mickey O'neil » Wed Feb 23, 2011 9:41 pm

That bodyweight complex is no joke.

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Re: Training Journal pt 2

Post by Marcus » Thu Feb 24, 2011 4:02 pm

Mickey O'neil wrote: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 sets. Got up to 15 sets, which is 30 mins of work.

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Re: Training Journal pt 2

Post by Marcus » Thu Feb 24, 2011 4:11 pm

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 reps w/60 sec rest
front squat, swings, curl+press, squat jumps

Later that evening- threw 20lb sheaf, LWFD, and WOB

Wed
1. Kneeling Jumps 80x5, 80x5, 80x5, 80x5, 80x5
2. Squat 265x7, 285x5, 302x3
3a. Hip Thrust bwx3x15
3b. Ball Plank bwx3x45 secs
4. DB reverse lunges w/front foot elevated 25x12, 25x12
5. Tabata Jump Rope 20 on/10 off 12 sets

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Mickey O'neil
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Re: Training Journal pt 2

Post by Mickey O'neil » Thu Feb 24, 2011 8:38 pm

Marcus wrote:
Mickey O'neil wrote: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 sets. Got up to 15 sets, which is 30 mins of work.
Impressive.

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