May 31, 2014
Afternoon
DB Wrist Curls w/Manus
80 x 3 x 25r
Cyplenkov Wrist Curls w/T Handle
20 x 3 x 20r
Saturday, May 31, 2014
Friday, May 30, 2014
Day 4, Block 2 - Press
May 30, 2014
Noon
Well now that I've gone through 4 days of this I can say that low body takes 60 minutes and upper takes 45 if a guy follows the rest guidelines. These times can be beat a bit too so there's another way to progress.
Triceps were still sore from Tuesday going into this as well. Overall I'm fatigued but I know this'll improve quickly.
Seated BTN Press - 90s
45 x 3 x 10r
95 x 3
145 x 3 x 5r
Dips - 60s
BW x 10, 8, 6 - triceps were really feeling it
Pendley Row - 60s
225 x 3 x 8r
Rear Delt Raises w/Pause - 60s
25e x 12, 10, 8
Incline Tate Press - 60s
30e x 20, 14, 9
Planks - 30s
BW x 3
Noon
Well now that I've gone through 4 days of this I can say that low body takes 60 minutes and upper takes 45 if a guy follows the rest guidelines. These times can be beat a bit too so there's another way to progress.
Triceps were still sore from Tuesday going into this as well. Overall I'm fatigued but I know this'll improve quickly.
Seated BTN Press - 90s
45 x 3 x 10r
95 x 3
145 x 3 x 5r
Dips - 60s
BW x 10, 8, 6 - triceps were really feeling it
Pendley Row - 60s
225 x 3 x 8r
Rear Delt Raises w/Pause - 60s
25e x 12, 10, 8
Incline Tate Press - 60s
30e x 20, 14, 9
Planks - 30s
BW x 3
Thursday, May 29, 2014
Day 3, Block 2 - Pulls
May 29, 2014
Noon
Man it's taxing cutting the rest periods. I know it won't take long to catch up though then I can get moving weight again.
1) Deadlift - 120s
From Floor
135 x 3 x 3r
225 x 2
315 x 1
405 x 1
455 x 1
From 5" Blocks
505 x 4, 4, 3
2) Lunges - 60s
BW x 3 x 10r ea leg
3) BB Shrug w/3 ct - 60s
225 x 3 x 10r
4) Full Range Pull-Ups - 60s
BW x 3 x 3r
5) Pinwheel Curls - 30s
40 x 3 x 8r
Noon
Man it's taxing cutting the rest periods. I know it won't take long to catch up though then I can get moving weight again.
1) Deadlift - 120s
From Floor
135 x 3 x 3r
225 x 2
315 x 1
405 x 1
455 x 1
From 5" Blocks
505 x 4, 4, 3
2) Lunges - 60s
BW x 3 x 10r ea leg
3) BB Shrug w/3 ct - 60s
225 x 3 x 10r
4) Full Range Pull-Ups - 60s
BW x 3 x 3r
5) Pinwheel Curls - 30s
40 x 3 x 8r
Wednesday, May 28, 2014
Wrist Curls
May 28, 2014
Noon
Just some wrist curling. Might do some grip machine/finger curls and some pinch later.
DB Wrist Curls w/Manus Grip
80 x 3 x 20r
Cyplenkov Wrist Curls w/T Handle
20 x 3 x 15r
Noon
Just some wrist curling. Might do some grip machine/finger curls and some pinch later.
DB Wrist Curls w/Manus Grip
80 x 3 x 20r
Cyplenkov Wrist Curls w/T Handle
20 x 3 x 15r
Tuesday, May 27, 2014
Ego Bang with Block 1
Noon
What a hit to the ego with these short rest periods. Work weights are waaay down.
Bench Press 90s
45 x 3 x 10r
135 x 5
185 x 3
205 x 10, 8, 4
185 x 4 - FHAAAK!!!
V-Grip Landmine Row 30s
115 x 3 x 12r
Band Pull-aparts 30s
MM x 20, 15, 15
JM Press 30s
45 x 10
65 x 15, 15, 12
AB Wheel 30s
BW x 3 x 8r
Monday, May 26, 2014
Timed Rests Suck!
May 26, 2014
Noon
Well I started Jay Ashman's ASS training today for something different. Basically it's a 4 day a week with 3 different blocks that get hit over a 3 week period starting with a volume, then medium intensity, and then a max effort block. The big thing that's going to get me right now is the timed rest periods. Holy crap! Between that, armwrestling last night, and the calorie deficit it sure kicked my ass. I thought I was leaving my ego at the door but apparently not enough of it. I should knock back the squat weight to 285 or so and get another set and some more reps.
Accessories were all done with a good stretch and contraction. Playing bodybuilder with a good pause and squeeze with each contraction as well.
Tough!
1) Back Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 8, 8, 7 - way to light headed to go for the 8th - 90s rests
2) BB GM's 135 x 3 x 10r - 30s rests
3) DB Shrug w/Pauses 105e x 3 x 10r - 30s rests
4) NG Pulldowns 150 x 10, 8, 8 - 30s rests
5) Hammer Curls 25e x 15, 12, 10 - 60s rests
Didn't do the abs.
Noon
Well I started Jay Ashman's ASS training today for something different. Basically it's a 4 day a week with 3 different blocks that get hit over a 3 week period starting with a volume, then medium intensity, and then a max effort block. The big thing that's going to get me right now is the timed rest periods. Holy crap! Between that, armwrestling last night, and the calorie deficit it sure kicked my ass. I thought I was leaving my ego at the door but apparently not enough of it. I should knock back the squat weight to 285 or so and get another set and some more reps.
Accessories were all done with a good stretch and contraction. Playing bodybuilder with a good pause and squeeze with each contraction as well.
Tough!
1) Back Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 8, 8, 7 - way to light headed to go for the 8th - 90s rests
2) BB GM's 135 x 3 x 10r - 30s rests
3) DB Shrug w/Pauses 105e x 3 x 10r - 30s rests
4) NG Pulldowns 150 x 10, 8, 8 - 30s rests
5) Hammer Curls 25e x 15, 12, 10 - 60s rests
Didn't do the abs.
Friday, May 23, 2014
Quick Lunch Workout
May 23, 2014
Noon
No armwrestling tonight so I did a quick workout. Just a quickie.
Chins
BW x 3 x 3
+40 x 1, 2, 1
BW x 8
Blobbing the 40# between chin sets.
32k Hammer Iso x 1 - too weak
Towel Pronations 35 x 2 x 15r
DB Wrist Curls w/Manus 70 x 2 x 25r
Cyplenkov Wrist Curls w/Terminator 20 x 2 x 18r
Noon
No armwrestling tonight so I did a quick workout. Just a quickie.
Chins
BW x 3 x 3
+40 x 1, 2, 1
BW x 8
Blobbing the 40# between chin sets.
32k Hammer Iso x 1 - too weak
Towel Pronations 35 x 2 x 15r
DB Wrist Curls w/Manus 70 x 2 x 25r
Cyplenkov Wrist Curls w/Terminator 20 x 2 x 18r
Thursday, May 22, 2014
Birthday Pulls
May 22, 2014
Noon
Well today was pull day. Feeling a bit fatigued since I've moved weight around the last 5 days straight. I was just supposed to do some reps at 90% but I figured what the hell "it's my birthday" and gave 6 plates a go. Failed understandably. I haven't pulled this heavy in a while, 5 straight training days, plus I've just lost 25# in the past month and a half. Failed at my usual spot right above the knees. I'm thinking about some block pulls with me in a bad position to try and shore this up.
Just left with my failure to end the session as I've got armwrestling tomorrow as well and I want to recover somewhat before I go.
Deadlift
135 x 3 x 3r
225 x 2 x 2r
315 x 2
405 x 1
455 x 1
505 x 1
545 x 1
585 x fail just above the knees. Some talc might've helped as well.
Noon
Well today was pull day. Feeling a bit fatigued since I've moved weight around the last 5 days straight. I was just supposed to do some reps at 90% but I figured what the hell "it's my birthday" and gave 6 plates a go. Failed understandably. I haven't pulled this heavy in a while, 5 straight training days, plus I've just lost 25# in the past month and a half. Failed at my usual spot right above the knees. I'm thinking about some block pulls with me in a bad position to try and shore this up.
Just left with my failure to end the session as I've got armwrestling tomorrow as well and I want to recover somewhat before I go.
Deadlift
135 x 3 x 3r
225 x 2 x 2r
315 x 2
405 x 1
455 x 1
505 x 1
545 x 1
585 x fail just above the knees. Some talc might've helped as well.
Wednesday, May 21, 2014
Log Bar Wednesday
May 21, 2014
Noon
My regular log bar day. Biceps were killing me quick after yesterday's chins and my legs were lacking pop so I called it before the seven sets. I think I'll start at 75% plus 5# and run up again starting next week. I know it'll be tough making strength gains during weight loss but as long as I keep pushing myself in the 75-90% range I shouldn't lose any or much strength. I just need to be smarter about when to back off and run up again.
12" Log Bar
90 x 3 x 5r
140 x 2 x 4r
160 x 1
180 x 2, 2, 2, 1
145 x 8
I'll probably go for a walk later. Only taking in about 1,600 - 2,000 calories a day depending on my activity level.
Noon
My regular log bar day. Biceps were killing me quick after yesterday's chins and my legs were lacking pop so I called it before the seven sets. I think I'll start at 75% plus 5# and run up again starting next week. I know it'll be tough making strength gains during weight loss but as long as I keep pushing myself in the 75-90% range I shouldn't lose any or much strength. I just need to be smarter about when to back off and run up again.
12" Log Bar
90 x 3 x 5r
140 x 2 x 4r
160 x 1
180 x 2, 2, 2, 1
145 x 8
I'll probably go for a walk later. Only taking in about 1,600 - 2,000 calories a day depending on my activity level.
Tuesday, May 20, 2014
Chins and Wrist
May 20, 2014
Some filler work today. Plan on going for about an hours walk around the lake tonight as well.
Partial Chins
BW x 8, 8, 8, 8, 8, 5, 5 - 50r
DB Wrist Curls w/Manus
70 x 25, 23, 20
Cyplenkov Wrist Curls w/Terminator Handle
20 x 3 x 15r
Some filler work today. Plan on going for about an hours walk around the lake tonight as well.
Partial Chins
BW x 8, 8, 8, 8, 8, 5, 5 - 50r
DB Wrist Curls w/Manus
70 x 25, 23, 20
Cyplenkov Wrist Curls w/Terminator Handle
20 x 3 x 15r
Monday, May 19, 2014
Squats n Stuff
May 9, 2014
Afternoon
1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
395 x 5 x 3r
2) Front Squat
135 x 2
225 x 3 x 6r - I was going to do 4 but I got tired of being choked.
3) Hammer Iso's
32k x 30s
36k x 2 x 15s
4) Towel Curl Pronations
25 x 20
35 x 2 x 15r
Reverse bending with 1" FBBC wraps
Tree Island 60d
Gr5
15' on a 7" x 1/4" FBBC square
5' on a gr8
Lots of work to do.
Afternoon
1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
395 x 5 x 3r
2) Front Squat
135 x 2
225 x 3 x 6r - I was going to do 4 but I got tired of being choked.
3) Hammer Iso's
32k x 30s
36k x 2 x 15s
4) Towel Curl Pronations
25 x 20
35 x 2 x 15r
Reverse bending with 1" FBBC wraps
Tree Island 60d
Gr5
15' on a 7" x 1/4" FBBC square
5' on a gr8
Lots of work to do.
Sunday, May 18, 2014
First Time Benching in Months
May 18, 2014
Afternoon
Today I decided to try bench pressing again for the first time in months. Not sure what to think. Shoulder feels a little tweaked and it feels a little weird in the arms. I'll try the same stuff next week and if it feels the same I'll just overhead press and dip from now on.
Bench Press
45 x 2 x 8r
135 x 5
185 x 3
220 x 4
255 x 6 x 3r - was going to do seven but the last rep on the 6th was tough enough. Lost a lot of technique and strength with this lift.
220 x 8
I'll hit my back and arms with my squats tomorrow.
Afternoon
Today I decided to try bench pressing again for the first time in months. Not sure what to think. Shoulder feels a little tweaked and it feels a little weird in the arms. I'll try the same stuff next week and if it feels the same I'll just overhead press and dip from now on.
Bench Press
45 x 2 x 8r
135 x 5
185 x 3
220 x 4
255 x 6 x 3r - was going to do seven but the last rep on the 6th was tough enough. Lost a lot of technique and strength with this lift.
220 x 8
I'll hit my back and arms with my squats tomorrow.
Thursday, May 15, 2014
Back at Deads
May 15, 2014
Noon
Still a bit hacky and full of boogers but good enough to pull. I left the rows off as we've got armwrestling practice tonight.
Another re-iteration; these round back pulls get TOUGH. They should build up a ton of thoracic strength.
Another thing I've noticed since going keto at the beginning of April is I hardly have any flatulence whereas before Marty and I would do our darndest with tandem blasts throughout the evening. Also I should be down to 249# this weekend I'm thinking. Started at 276# at the end of March.
Deadlift
135 x 3 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
485 x 10 x 1r - 1.5 minute rests between sets
Round Back SLDL
295 x 3 x 8r
Noon
Still a bit hacky and full of boogers but good enough to pull. I left the rows off as we've got armwrestling practice tonight.
Another re-iteration; these round back pulls get TOUGH. They should build up a ton of thoracic strength.
Another thing I've noticed since going keto at the beginning of April is I hardly have any flatulence whereas before Marty and I would do our darndest with tandem blasts throughout the evening. Also I should be down to 249# this weekend I'm thinking. Started at 276# at the end of March.
Deadlift
135 x 3 x 3r
225 x 2 x 2r
315 x 1
405 x 1
455 x 1
485 x 10 x 1r - 1.5 minute rests between sets
Round Back SLDL
295 x 3 x 8r
Wednesday, May 14, 2014
Simple Log Bar
May 14, 2014
Noon
Just another simple log bar workout. I'm thinking this routine might be pretty good. Kind of using Sullivan's with a tweak.
Warm-up
70% x 2. I'm thinking though of going to 2 x 4r or 4 x 4r like the M/O deadlift routine though. Add 5# per week.
80% 7 x 3r. Move up 5# per week until you hit 87-90% or fail at a rep then drop to 7 x 2r. When you fail a rep then drop to 7 x 1r for the next week. When you miss a single start again with a new 1RM to base the program off of.
70% x AMRAP add 5# per week. Push to get 8+ reps. If you fail at 8 redo this workout again next week.
12" Log Bar
90 x 3 x 5r
140 x 2
175 x 7 x 2r
140 x 12
Noon
Just another simple log bar workout. I'm thinking this routine might be pretty good. Kind of using Sullivan's with a tweak.
Warm-up
70% x 2. I'm thinking though of going to 2 x 4r or 4 x 4r like the M/O deadlift routine though. Add 5# per week.
80% 7 x 3r. Move up 5# per week until you hit 87-90% or fail at a rep then drop to 7 x 2r. When you fail a rep then drop to 7 x 1r for the next week. When you miss a single start again with a new 1RM to base the program off of.
70% x AMRAP add 5# per week. Push to get 8+ reps. If you fail at 8 redo this workout again next week.
12" Log Bar
90 x 3 x 5r
140 x 2
175 x 7 x 2r
140 x 12
Tuesday, May 13, 2014
Monday, May 12, 2014
Back Squatting
Noon
I've been pretty sick the last few days and haven't done anything since last Wednesday. Still hacking quite a bit today and expectorating a lot of crap out of my lungs. Good time to squat :) Actually they felt really good today other than hitting my safety chains on my last set of front squats and losing the bar.
1) Back Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
385 x 5 x 3r
2) Front Squat
135 x 2
225 x 8, 8, 6
Bunch of Baby Inch picks between sets.
Thursday, May 8, 2014
Wednesday, May 7, 2014
Alley-Oop the Logbar
May 7, 2014
Noon
Quick logbar workout. Armwrestling tonight.
12" Logbar
90 x 3 x 5r
140 x 3
170 x 7 x 3r
140 x 8
Noon
Quick logbar workout. Armwrestling tonight.
12" Logbar
90 x 3 x 5r
140 x 3
170 x 7 x 3r
140 x 8
Monday, May 5, 2014
Punching the Clock; Squats
May 5, 2014
Noon
Going to start just punching the clock for awhile with the squats. Woke up sick this morning with some kind of head and chest cold. A good sweat should help.
1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
345 x 1
375 x 5 x 3r
2) Front Squat
45 x 3
135 x 3
225 x 3 x 5r
Noon
Going to start just punching the clock for awhile with the squats. Woke up sick this morning with some kind of head and chest cold. A good sweat should help.
1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
345 x 1
375 x 5 x 3r
2) Front Squat
45 x 3
135 x 3
225 x 3 x 5r
Sunday, May 4, 2014
Dips 'n Mitts
May 4, 2014
Afternoon
Gail was in the main training area so I decided to do dips rather than shoulder presses today. My back also got a little tweak during them so that coupled with the fatigue from Friday kept the chins feeling like crap so I left them out.
1) Dip
BW x 2 x 5r
+25 x 3
+50 x 3
+60 x 2
BW x 3 x 10r
2) Chins
BW x 2 x 5r
3) Towel Pronations
25 x 4 x 20r
4) DB Wrist Curl
85 x 3 x 20r
5) 2.5" Crusher HCWC
50 x 15, 15, 12
6) TTK Key Pinch
12.5 x 16, 15, 15
7) Knuckle Up BB Curls
Bar x 2 x 30r
Afternoon
Gail was in the main training area so I decided to do dips rather than shoulder presses today. My back also got a little tweak during them so that coupled with the fatigue from Friday kept the chins feeling like crap so I left them out.
1) Dip
BW x 2 x 5r
+25 x 3
+50 x 3
+60 x 2
BW x 3 x 10r
2) Chins
BW x 2 x 5r
3) Towel Pronations
25 x 4 x 20r
4) DB Wrist Curl
85 x 3 x 20r
5) 2.5" Crusher HCWC
50 x 15, 15, 12
6) TTK Key Pinch
12.5 x 16, 15, 15
7) Knuckle Up BB Curls
Bar x 2 x 30r
Friday, May 2, 2014
Pull Week 3
May 2, 2014
Before Supper
I'm really liking the idea of all if these singles. It's giving me a really good opportunity to play with some different form tweaks. I'm thinking about throwing in just 5 singles at about 75% on my squat day just to keep reinforcing my form.
Deadlift
135 x 3 x 3r
225 x 2
315 x 1
405 x 1
455 x 10 x 1r
505 x 1 - just for fun
Rounded Back SLDL
285 x 3 x 8r
Wow these really tax the thoracic area uncurling like that. Nice and slow.
Pendley Row - Tit point level
225 x 3 x 8r
Before Supper
I'm really liking the idea of all if these singles. It's giving me a really good opportunity to play with some different form tweaks. I'm thinking about throwing in just 5 singles at about 75% on my squat day just to keep reinforcing my form.
Deadlift
135 x 3 x 3r
225 x 2
315 x 1
405 x 1
455 x 10 x 1r
505 x 1 - just for fun
Rounded Back SLDL
285 x 3 x 8r
Wow these really tax the thoracic area uncurling like that. Nice and slow.
Pendley Row - Tit point level
225 x 3 x 8r
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