WORKOUT LOGS.

Discussion in 'Health & Fitness' started by Sin Skywalker, Jul 5, 2013.

  1. zyclon B gas

    zyclon B gas sososerious

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    cross grip. bad wrists so the clean grip is murder on me...
    test
  2. Sin Skywalker

    Sin Skywalker #184 Gladiator.

    Joined:
    Dec 8, 1999
    Messages:
    15,226
    Monday, July 22.

    Did shoulders / legs @ the gym. Then did some bench at one of my homeboy's spots who got a bench. Might edit in the detailed break down later.
    test
  3. yayo

    yayo Polar Bear LaFlare

    Joined:
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    Messages:
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    July 23
    Dead lifts
    65% 205 x 5
    75% 245 x 5
    85% 275 x 5,3

    Sumo Dead lifts Explosive
    185x7
    x3

    Glute Hamstring Raise
    25plate x 20
    x2
    25plate x 15
    25plate x 10
    x2

    FFE Reverse Lunge
    (Using 3 45 plates to stand on)
    25DB x 10 each leg
    x4

    DB swing / Reverse Crunches
    50DB x 10
    20 Crunches
    x5

    DB side bend
    45 x 20each
    x5

    ----

    Sprints after work
    test
  4. zyclon B gas

    zyclon B gas sososerious

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    good job! looks good. that 275 will be 300 fast.
    test
  5. zyclon B gas

    zyclon B gas sososerious

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    Upper Pull:

    Chain-Weighted pull-ups - 6x3 (2, 1, 1, 1 - 2s up, 1s hold, 1s down, 1s hold) - two 15lb chains

    1a) snatch grip BB rows - 4x12 - 135lbs
    1b) SA DB row - 4x20ea - 50lb
    1c) band-assisted pull-ups - 4x12

    1a) suppine grip BB rows - 4x12 - 135lbs
    1b) inverted TRX row - 4x20 - BW

    1a) DB hammer curls - 5x12-15 - 30lbs
    1b) EZ-bar curls - 5x12-15 - bar + 50lbs

    10 minutes total - on the minute every minute

    heavy sled drag - 103lb sled + 135lbs - 5x30yds
    BB power shrug - 5x5 - 225, 245, 245, 245, 245
    test
  6. yayo

    yayo Polar Bear LaFlare

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    where the hell u workout at? must be a dope ass place

    that workout looks hell tho
    test
  7. zyclon B gas

    zyclon B gas sososerious

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    not crossfit, but not a normal gym. has all the equipment for weight training and boot-camp style workouts. i have access to everything i need. love it.

    workout was hell. tomorrow is heavy cardio/core/stretch/mobility work. in other words - an active day off.
    test
  8. Noodles

    Noodles The People's Champion

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    warm up jog, warm up sprints, pushups, pullups, chinups, biceps.

    K.I.S.S.
    test
  9. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    All Arms and stomach Tuesday, July 24.
    test
  10. zyclon B gas

    zyclon B gas sososerious

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    strething/foam rolling today.

    band resistance anti-rotation oblique holds. 3x As Long As Possible each side

    1a) weighted crunches - 3x15 w/ 45lb plate
    1b) reverse crunches - 3x15

    hanging knee tucks - 3x10

    sprints tonight.
    test
  11. Sin Skywalker

    Sin Skywalker #184 Gladiator.

    Joined:
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    Wednesday, July 24.

    Did all back lower and upper.

    Deadlifted 405 lbs, tbh. Did good mornings with 175 lbs.

    I'll start posting more detailed logs again in a few weeks to compare the numbers, tbh.
    test
  12. zyclon B gas

    zyclon B gas sososerious

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    Thursday:

    Hanging knee raise - 4x10

    Standing BB Push Press - 5x5 - 95, 115x4

    BB Close-grip Bench - 4x6 - 185, 205x3

    1a) Incline DB Bench press - 4x12 - 50lbs
    1b) Standing DB Arnold press - 4x12 - 35, 30, 25, 20lbs

    2a) Blast strap pushups - 3x15
    2b) Seated DB lateral raise - 3x15 (1, 3, 1, 1) - 15, 15x8 12x7, 15x9 12x6

    3a) EZ bar french press - 5x12 - 2x25lb on each side, 3x15lbs on each side
    3b) Band pull down - 5x15-25 - black band

    10 minutes on the minute

    Dog sled push - 5x30 yards - 103lb sled + 90lbs
    • +Rep +Rep x 1
    test
  13. zyclon B gas

    zyclon B gas sososerious

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    Today

    BB Sumo DL - 6x6 - 275x6

    1a) chin up - 4x6 - BW
    1b) Wide-stance RDL - 4x12 - 185

    2a) GHR - 4x6 - 25lb plate
    2b) Chest supported row - 4x12 - 90lbs

    3a) DB Sissy Stiff-leg RDL - 3x25 - 35lbs
    3b) Back extensions - 3x15 - BW

    Standing BB calf raise - 5x25 - 225, 245, 275x3

    Pull-ups - 50 - BW (band assisted)

    Dog sled row - 5x30yds - 103lb sled + 90lbs

    Jump rope - 10 sets - 30s jump 30s rest
    • +Rep +Rep x 1
    test
  14. GaLaTeA

    GaLaTeA Well-Known Member

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    Ran up Pohorje's ski slope, 50 laps in the pool afterwards.
    test
  15. zyclon B gas

    zyclon B gas sososerious

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    fuck today:

    TRX fallouts - 3x12

    DB seated (on 12" box) jumps - 3x12 - 35lbs

    BB Squats - 3x12 - 135, 155, 175 (2, 1, 1, 2)

    1a) BB Sumo DL - 3x12 - 185lbs
    1b) DB Reverse Lunge - 3x12 - 35lbs

    2a) BB Front Squat - 3x12 - 95lbs
    2b) DB partial RDL - 3x12 - 50lbs
    2c) KB Goblet Walking Lunges - 3x12 - 28kg KB

    Heavy Sled Push - 3x30yds - 103lb sled + 135lbs

    10 minutes, every minute on the minute (EMOM)

    10KB swings - 45kg KB
    • +Rep +Rep x 1
    test
  16. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    Did straight chest today. All chest. Incline and flat. Dumb-bells / flat bench / fly's / champagnes / negatives.
    test
  17. yayo

    yayo Polar Bear LaFlare

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    THAT'S A CRAZY ASS WORKOUT cot damm
    test
  18. yayo

    yayo Polar Bear LaFlare

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    July 25
    Standing OHP
    65% 95 5
    75% 115 5
    85% 125 5, 4

    5 wide pull ups

    Explosive military press
    75 x 10
    3 close pull ups
    95 x 10
    5 close pull ups
    95 x 10

    Dips
    5 chin ups
    10 dips
    5 chin ups
    5 dips
    5 chin ups
    5 dips
    3 chin ups
    3 dips
    3 chin ups
    3 dips

    Chest Supported Row
    80 x 15
    45 x 20
    90 x 10
    100 x 8
    55 x 20

    SA DB Push Press
    45 x 10 ea
    45 x 10 ea
    45 x 10 ea

    Chest supported Reverse flys / alternating curls
    10lb x 10
    40db x 10 ea
    10lb x 10
    40db x 10 ea
    10lb x 10
    40db x 10 ea














    July 27
    Squat
    65% 155- 5
    75% 175- 5
    85% 205- 8, 5

    Box Squat
    135x 10
    175x 10
    205x 10

    BB Good Mornings
    45x 15
    85x 10
    95x 10
    115x 7
    85x 10

    Front Squat Heel Raised
    135x 10
    135x 10
    95x 10
    115x 13

    Bulgarian Split Squat
    BW- 10each
    BW- 10each
    BW- 10each
    BW- 10each

    DB Goblet Squat / Reverse Crutches
    65DBx20
    20 crutches
    85DBx10
    20 crutches
    65DBx20
    20 crutches
    85DBx10
    20 crutches















    July 29
    Bench Press
    Warm up 135x10
    70% 185x3
    80% 205x3
    90% 225x 3, 3

    Explosive BP
    135x10
    155x10
    155x10

    Low incline DB press
    40DBx20
    50x15
    55x10
    55x10
    65x6

    DB SA Row
    55DBx20ea
    55x20ea
    60x13ea
    65x10ea
    70x10ea
    75x10ea

    DB Close-Grip Press
    40DBx15
    50x15
    50x15

    DB Lateral Raise / Hammer Curl
    20DBx10 / 40DBx10ea
    20x10 / 35x10ea
    20x10 / 35x10ea

    DB Shrugs
    60DBx20
    75x15
    85x13
















    July 30
    Deadlifts
    70% 225 x 3
    80% 265 x 3
    90% 305 x 4, 5

    Sumo Deadlifts
    155x10
    155x10

    FFE Reverse Lunge
    (Using 3 45 plates to stand on)
    25DB x 10 each leg.
    25DB x 10 each.
    25DB x 10 each.
    25DB x 10 each.

    Glute Hamstring Raise
    25plate x 20.
    25plate x 20.
    25plate x 15.
    BWx20.
    25plate x

    DB side bend
    45 x 20each
    x 5

    DB swing / Reverse Crunches
    50DB x 10
    20 crunches
    x 5
    • +Rep +Rep x 2
    test
  19. zyclon B gas

    zyclon B gas sososerious

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    305 for 4 & 5 and you hadn't hit 300 before and you're not even on the last week? haha fuckin awesome. you're hitting 325 max next week i know it.

    awesome dude. how you feelin?
    test
  20. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
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    today:

    TRX fallouts - 3x12

    BB Close-grip Bench Press - 3x12 - 135x12, 12, 12 (2, 1, 1, 1)

    1a) DB Low Incline BP - 3x12 - 50x12, 45x12, 12 (2, 1, 1, 1)
    1b) DB Neutral Grip OH Press - 3x12 - 30x12, 30x6, 25x3, 20x3, 30x2, 25x6, 20x4 (2, 0, 1, 1)

    2a) DB standing Lateral raise - 3x12 - 15x12, 12, 12 (2, 1, 1, 1)
    2b) EZ Bar French Press - 3x12 - 15lbs on each + bar x12, 25x12, 12 (2, 1, 1, 1)

    Resistance band push-downs - 3x20 - black x20, black & red x20, b&r x15, black x5 (3, 1, 1, 1)

    20 sec on, 10 sec off
    KB swings - 45kg KB x 12, 12, 12, 12/ 36kg KB x14, 14/ 28kg KB x14, 14

    30sec on, 30 sec off
    Battle Rope jump slams - 25 slams, 8 rounds
    test

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