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 » Tue Mar 01, 2011 3:49 pm

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 touchx15
7. Bodyweight Complex w/60 sec rest between sets Did 5 sets
Mtn Climbers x 30
Push-ups x 20
Groiners x 10
Burpess x 5

blackburns are a monster-but I need these to counter my desk slump

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sat Mar 05, 2011 4:22 pm

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 raise,db clean and 1/2 press) 25x10, 25x10
5a. Timed DB Shrugs 50'sx30secs, 50'sx30secs
5b. Alt Hammer Curls 35x10, 30x10
6. DB Complex 25lbs 5 ascending sets 6,7,8,9,10 reps w/60 sec rest
front squat, swings, curl+press, squat jumps
Blew threw the complex today, maybe I have topped the mountain, had an almost painful pump after this session although I am taking the new Yok3d which is sick shit.



Tues
Threw a little.
Hammer swings to warm up
LWFD x 5
LWOB x 5

Wed
1. Squat 275x6, 293x4, 320x2
2. Split Jumps BWx3x20secs
3a. DB RDL 35x12, 35x12, 35x12
3b. Plank Shoulder Touches 3x12
4. Speed Skater Squats 25'sx8, 10'sx8 First set was too heavy, dropped back on the 2nd set but the damage had been done. Today (SAT) Left hip flexor is inflamed bad, real bad.
5. Tabata Jump Rope 20 on/10 off 14 sets




Fri
1. Chins 8, 6, 4, 3
2. Drop set lat pulldowns 180x8, 160x6, 150x6 Reload to 180 and repeat
3a. Seated DB Modified Arnold Press 35x8, 35x8, 35x8
3b. Seated DB CLean 10x10, 10x10, 10x10
4. BB Curls 80x8, 80x8, 80x8, 80x8 By the end of these my left forearm looked like it had a tumor
5. No core work today due to above mentioned hip issues
6. BB Descending Pushups 18 to 1 Do 18 pushups then 17, then 16 etc, etc, etc I completed all sets, this wasn't as bad as I thought it would be.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Mar 10, 2011 6:25 pm

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.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Mar 23, 2011 4:39 pm

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 Curls 35x8, 35x8, 35x8
6. Bezercher BB Complex 50lbs x 3 descending sets of 10, 9, 8 w/60 secs rest between
(zercher squats, zercher reverse lunges, curl to press, RDL, bent rows)

Wed
1. Back Squat 284x5, 302x3, 337x1
2. Split Jumps BW x 3 sets x 30secs
3a. DB RDL 35x10, 35x10, 35x10
3b. Plank Shoulder Touches 3x12 each side
4. Speed Skater Squats 10x10, 10x10
5. Tabata Jump Rope 20 on/10 off 14 sets

Frid
1. Chins 5, 10, 5
2. Drop set lat pulldown 180x8, 160x6, / 150x6 160x8, 140x6, 130x6
3a. Seated DB modified Arnold Press 35x8, 35x8, 35x8
3b. Seated DB Cleans 10x10, 10x10, 10x10
4. BB Curls 100x6, 100x6, 100x6, 100x6, 100x6
5. Core Circuit w/ MB x 2 (Spread Eagle x15, Seated Twist x20, Toe Touches x20)
6. BB Pushups descending 19 to 1

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Mar 24, 2011 5:34 pm

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 reverse lunges, curl to press, RDL, bent rows)

Wed
1. Kneeling Jumps w/BW 6,6
2. Squats 178x5, 213x5
3a. Ball Curls 10, 10
3b. Ball Plank 30secs, 30 secs
Throwing
LWFD x 5
HWFD x 5
16lb shot x 3
Hammer Throws x 5


Thurs (next two days will be busy so changed the schedule)
1. Chins 10
2a. Lat Pulldowns 150x10, 150x10
2b. Seated Lat Raises 25x10, 25x10
3. Blackburns 4 positions 15 secs each x 1 set
4. Cable Curls 40x12, 40x12
5. Core Circuit x 2 (V-ups x 15, Hip-ups x 15, Alt Toe Touch x 15)

Feeling too good and decided to knock the dust off the KB's
One Arm Snatch
24kg - 2x5 per side
32kg - 2x3 per side
40kg - 1x1 per side

Need to get bodyweight back up with a quickness. My appetite still isn't back as I still have some congestion/drainage. Will probably order or pick up some creatine this weekend and of course try to ramp up the calories.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sun Apr 03, 2011 10:14 pm

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 50lbs x 4 descending sets of 10, 9, 8, 7 w/60 secs rest between
(zercher squats, zercher reverse lunges, curl to press, RDL, bent rows)

Wed
1. 10lb DB Squat Jumps 10x5, 10x5, 10x5
2. Squats 284x4, 311x2, 328x1, 346x1/2, 362xdid not attempt (my out of aligned hip needs rest)
3a. Single Leg Hip Thrust 10, 10, 10
3b. DB Side Bends 25x15, 25x15, 25x15
4. Low box heel touches 12, 12

Fri
1. Chins 10, 6, 6
2a. 1 arm lat pulldown w/3 sec negative 65x12, 50x12
2b. DB Side Press 35x12, 35x12
3. Incline Rear delt flyes 10x15, 10x15, 10x15
4. Cheat BB Curls w/slow negative 150x5, 150x5
5. Core Circuit w/50lb plate x 2
Standing Russian Twist x 15
Side Bends x 15
Crunches x 15
Crunches w/legs @ 90 deg x 15
Toe Touches x 15
6. BB Pushups 20 down to 1

Felt the spirit today, so kept going did:
One arm DB rows 90lb 15 per side
24kg KB Circuit
10 swings
10 PP per side
10 snatches per side

10 #4 combos (jab, right straight, hook, right straight)
10 high roundhouse per side
10 swings
5 cleans per side

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sat Apr 16, 2011 2:56 pm

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 5

Tues
1. Bench Press Warmup of barx10, 135x3, 165x2, 195x1, 225x1, - Rep Test 185lbs x 20 reps
2. BW Inverted Row 12, 10
3. DB Shrugs 60x15, 60x15, 60x15
4. Rest Pause Incline DB Curls 20sec pauses 40x12, 6, 6
5. Bezercher BB Complex 50lbs x 5 descending sets of 10, 9, 8, 7, 6 w/60 secs rest between
(zercher squats, zercher reverse lunges, curl to press, RDL, bent rows)

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sat Apr 16, 2011 3:15 pm

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 take two steps back on #8 so I called it a set
3. Chins x 15
4. Push-ups x 80
5. Cheat Curls 170x5, 170x3, 170x3
6. Hammer Throw x 5


Tues
Double KB Swing (2x16kg) outside the legs x 25
LWFD x 3
HWFD x 3
HWOB x 3
Hammer x 5


Wed
All sets done with doubles (2x24kgs)
1. SN+P 5, 5 inside the legs
2. C+J 10, 10 outside the legs


Friday
All sets done with doubles (2x24kgs)
1. SN 10, 10 first set inside, 2nd outside
2. FSQ+PP 5, 5
Weighted Circuit
1. Bench Press 220x8
2. Pull-ups w/40lb x-vest x 5
3. Pushups w/40lb x-vest x 8
4. DB Shrugs 60lbs x 8
Repeat in reverse order

Grip Circuit superset
1a. Plate Pinch 2x25lb plates 60 secs, 45 secs
1b. Reverse Curls 65lbs 15, 15

Sheaf x 15
LWOB x 5
LWFD x 5

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Apr 21, 2011 3:56 pm

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 bottoms up C+P x 5
16kg KB Warm-up/Mobility Circuit 10 reps each
Swings
High Pull
Figure 8
Halo's
Hack Squats

Throwing
Sheaf x 10
Hammer Swings

grip junky
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Re: Training Journal pt 2

Post by grip junky » Thu Apr 21, 2011 7:38 pm

Good luck Saturday

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sun May 01, 2011 3:47 pm

grip junky wrote:Good luck Saturday
Thanks, I needed it.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sun May 01, 2011 4:06 pm

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 squats for a while, left knee has been kinda crunchy lately.

Mon 4/25/11

KB Cleans 24kg x 10 per side
Bench 188x5, 217x5, 247x3 (goal was 5!)
Incline DB Press 50x10, 50x10, 50x10, 50x10
BW Chins 10, 10, 10, 8
BW Dips 10, 10, 10, 10
DB Rows 65x10, 65x10, 65x10, 65x10
Tug of war pull-in (hand over hand) sled+65lbs 2 sets of 25yds each


Wed 4/27/11

KB swings 24kg x 10
Deadlift 250x5, 288x5, 327x4 After the 2nd set I looked at my chart and realized I bumped up my max but I hadn't done deads in 14 weeks!?! Will recalibrate for next week
Split squats 35x10, 35x10, 35x10, 35x10
GHR 5, 5, 5
RDL 180x10, 180x10, 180x10, 180x10
AB Circuit w/ 50lb plate - 10 reps each
Russian Twist, side bends, crunches, crunches @ 90 deg, Toe Touches


Fri 4/29/11

KB Snatch 16kg x 10 per side
OH Press 120x5, 138x5, 157x5
Shrugs 220x10, 220x10, 220x10, 220x10
Rolling Tri Ext 35x10, 35x10, 35x10, 35x10
Bicep 21's v2.0 25 x 1 set
Shoulder Shocker 25's x 1 set

Sat 4/30/11
DB Complex w/25lb dbs 6 reps each - bench movements 5 reps each
RDL
Shrugs
Cleans
Press
High Pull
BOR
Snatch
Jump Squats
Good Morning
Tri Ext
Curl
CG Bench
WG Bench
CG Bench
WG Bench
Pullover

I did not time this, just getting a feel for it. Will do it properly with timer and barbell next time

Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri May 13, 2011 4:54 pm

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, 180x10, 180x10, 180x10
Ab Circuit 10 reps each w/50lb plate Russian Twist, side bends, crunches, crunches @ 90 deg, Toe Touches
Backward Sled Drag 65lbs+sled x 20yds, 105lbs+sled x 20yds, 105lbs+sled x 20yds

Thurs
Circuit A
15 sec sprint on bike
15mtn climbers
10 swings w/24kg kb
repeat x 3 no rest between

Tire Flip 3 x 6 (experimented with a tire deadlift and farmers walk)
Bounding drills Set a 18" hurdle about 3 ft from tire. Jumped onto tire, into center, back onto tire, then off tire and then jump out and over hurdle. Kept moving hurdle out farther each time. Worked up to 6 feet.


Fri
Not a damn thing.

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