From that pic you look like you need to even out them shoulders man.
Sets of Burpees, Pull ups, and Sandgrabs per hour.
Trainiing Ideas:
Heavy lifting on Monday. 5x5 rules. Start heavy.
Medium lifting. I haven’t determined the numbers yet.
Friday is light to heavy progression. 5x5 rules.
Tuesday, Thurs, and MAYBE Saturday are high rep days
Tuesday Program
Wake up early
Jog field for warm up
Sprints 5x25
Pull ups
Promark Fitness 7pm
Warm ups- 5 sets
Sandbag carries
Squat Lunges
Dips
Pull ups
Weight Room
Lunges
Heavy Curls
Triceps extension/Standing French press
Forearm Rope Work
Reverse Curls
Incline Sit ups
Planks
Oblique Twists
Cool down
2 sets
Sandbag Carries
Squat Lunges
Pull ups
Dips
Home
Boxing
Burpees
Sand Grabs
Tuesday’s result:
Couldn’t make it to the gym, but I worked out at home.
Lunges, Boxing, Burpees, Sandgrabs, a few planks, and…I forget what else. Was a good workout, but I’m not done yet. When this timer dings I have to do burpees, sandgrabs, planks, and some boxing.
I’ll post the Wednesday workout in a few minutes.
Wednesday Workout Program
Warms ups
Snatch 8x3(KEEP IT LIGHT)
Deadlift 5x5(1x8 Feeder set)
Overhead press 5x5 (1x10 Feeder set)
Front Squat 5x10/T-Bar Row 5x10(SuperSets!!!)
Cool Down
Home
Training Analysis: Separate from my other posts.
Chest/Pecs
Bench Press: Overall Mass
Incline Dumbbell B.P.: Upper Pec Work
Decline B.P.: Lower Chest Work
Wide Grip B.P.: Width, but I rarely do them
Neck
Neck Bridges: Practice till I’m good at them
Neck Harness: Add weight and work my neck
(Figure out a way to work my neck from side to side)
(My neck is tight, I need to stretch it out)
Traps
Dumbell Shrugs: Easy
(There’s more trap work than just shrugs, need to find them)
Shoulders/Delt
Overhead Press: Front Delts, I believe
Lateral Raises: Side Delts, MUST DO THESE
Prone Raises: Rear Delts, NEEDED BADLY
Dumbell Presses: Front Delts.
(There’s more work for the Delts, find them)
Triceps
Dips: Works everything, a staple
Close Grip Bench: Tricep power
(Need more info so I could make my Triceps look good)
Biceps
Barbell Curls: Staple and do them heavy
Hammer Curls: Higher reps
Pull ups: Works everything
1:30 am. Tired from working out. And I just heard one of the best quotes ever.
“Son, breaking into a vault is like making love to a woman”
“Right, so we should pound on it for like 2 minutes?”
“No, we’ve got to gently work the dials until she surrenders…”
Pause
“and opens”
Drinking a protein shake, apple cider vinegar, and contemplating eating cottage cheese. Diets suck.
FINALLY!!!
I found the Vanity 6 “Nasty Girl” video. If only I could save this.
I need to keep this thread light and comedic or else I won’t care about it.
HOUSE RULES
Sets of Burpees, Pull ups, and Sandgrabs per hour.
Trainiing Ideas:
Monday: Heavy lifting. 5x5 rules. Start heavy. All sets.
Wednesday: Heavy Lifting. First two sets heavy. 5x5 Rules
Friday: Light to Heavy progression. 5x5 rules. First set.
Tuesday:Supersets
Thurs:Super Sets
Saturday: Super sets
Sunday:
Monday
Snatches 8x3(LIGHT WEIGHT! DON’T BE A DOUCHE)
Squats 5x5(1x10 at the end)
Bench 5x5(1x10 at the end)
Bent Over Rows 5x5(1x10 at the end)
Wed
Snatch 8x3(KEEP IT LIGHT)
Deadlift 5x5(1x8 Feeder set)
Overhead press 5x5 (1x10 Feeder set)
Front Squat 5x10/T-Bar Row 5x10(SuperSets!!!)
Fri
Snatch
Squats
b-rows
bench
Been taking your senzu beans to speed up recovery?
Fat loss diets can make recovery a bitch.
[quote]Flow wrote:
Been taking your senzu beans to speed up recovery?
Fat loss diets can make recovery a bitch.[/quote]
I wish.
What I’ve been doing is drinking water, vinegar, and olive oil(cringes). My Sunday dinner was Tuna and Turnips. I was ready to punch through a brick wall.
Hardest part is waking up in the morning and warming up before exercises.
[quote]WolBarret wrote:
Flow wrote:
Been taking your senzu beans to speed up recovery?
Fat loss diets can make recovery a bitch.
I wish.
What I’ve been doing is drinking water, vinegar, and olive oil(cringes). My Sunday dinner was Tuna and Turnips. I was ready to punch through a brick wall.
Hardest part is waking up in the morning and warming up before exercises. [/quote]
I hear ya. Fat loss is definitely a grind
Wednesday Results:
Was good training session. I need to remember to switch grips on the Deadlift. And never do Squats or any Leg training last. I’m officially doing them first and only once.
11:50 pm. Got home later then I wanted. Still have burpees and boxing to do. I feel like writing. Hmm.
400lbs Bench. Why? Its something to aim for and I’ll be stronger than most people.
500lbs Squat. Why? I really don’t care about this. 315x10-20 reps is what I’d want. But 500lbs Squat is a good goal to have.
600lbs Deadlift. Why? Anyone can deadlift 400lbs. 500lbs is average. 600lbs is where I stand apart.
Thursday Program
Wake up at 8-9am.
Jog the fields
Sprint 5x25
Promark Fitness: 7pm
Warm ups. 5 sets
Sandbag Carries
Squat Lunges
Pull ups
Dips
Weight Room
Heavy Curls
Triceps extension/Standing French press
Lateral Raises
Rear Prone Raises
Forearm Rope Work
Incline Sit ups
All Supersets!
Cool Down. 2 sets.
Sandbag Carries
Squat Lunges
Pull ups
Dips
Home
Lunges
Burpees
Boxing
Sandgrabs
Thoughts on Training:
Before 5pm
Pull ups: 5 sets an hour
Sand grabs: 30 reps an hour
After 5pm
Burpers per hour
Boxing
Martial Arts/Combat Arts:
Weight lifting is boring me, I need something where I hit people.
Boxing(Staring in July)
Muay Thai
Ju-Jitsu
Kali
Judo
Wrestling
52 Handblocks/Jailhouse Rock(Practice on my own)
Gym Time:
No more than 2 hours if I can help it.
Ultimate Goals:
400 Bench: To show off
500 Squat: You have to have legs
600 Deadlift: Strength Defined
250 Overhead Press: Pick them up to throw em back down
185 Curl: Strict yet lazy
Dips
Pull ups
Push ups
Burpees
Mile Run
Incredible Hand/Grip Strength: Crush!!
Boxing Skills: Mike Tyson and Joe Frazier wannabe
Kali Skills: Knife fighting and effective strikes
Flexibility: Agile, Mobile, and Lethal
Unilateral King: I need single leg strength of Gods.
Thursday and Friday Session:
I didn’t sleep so it slipped into one day. I did boxing and burpeess at home, went to the gym at 5am, and lifted. It was good. I have a workout out high right now, but I know the crash is coming.
Friday Night. 9:12 pm. Coffee House. I hate these people.
Anyway, will head home soon and begin training.
Training. Training. 4 years of it destroyed by 2 years of drinking and bullshitting. Fire I had in high school is gone and it will never come back. A small flicker of light remains. I really don’t care about training anymore. I just want to beat people. Out bench, out squat, and out deadlift people.
This won’t work in the long run.
Worked out and I feel fine for now.
Boxing and Burpees.
I’m happy as a clam after working out. When I don’t train, I’m a cranky asshole.
Almost sleep time. Gonna eat me some Cottage Cheese and drink some water. Maybe some tea.
200 grams of protein
50-100 Carbs
Tablespoon of olive oil
vinegar
Tuna
Veggies
2 spoons of vinegar before a meal
Olive oil
Saturday. 7:13pm. Killing time before I head home to train.
Plans:
*Burpees and Boxing. I might run depending on how I feel.
*I need to get my Black Sweats training gear so I can sweat.
*Stretching.
Cottage Cheese, Peanuts, and Water make a strange combination. I actually felt full.
Cardio:
Burpees
Sprints
Tabata Method
Jump Rope
Running
Tumbling
Boxing
Stair Runs
Wrestling Manuevers
Training Analysis: Separate from my other posts.
Chest/Pecs
Bench Press: Overall Mass
Incline Dumbbell B.P.: Upper Pec Work
Decline B.P.: Lower Chest Work
Wide Grip B.P.: Width, but I rarely do them
Lower Pecs
Decline Bench, Dips with WIDE grip, Decline Dumbbell
Upper Pecs
Incline Bench, Incline Dumbbell
Neck
Neck Bridges: Practice till I’m good at them
Neck Harness: Add weight and work my neck
(Figure out a way to work my neck from side to side)
(My neck is tight, I need to stretch it out)
Traps
Dumbell Shrugs: Easy
(There’s more trap work than just shrugs, need to find them)
Shoulders/Delt
Overhead Press: Front Delts, I believe
Lateral Raises: Side Delts, MUST DO THESE
Prone Raises: Rear Delts, NEEDED BADLY
Dumbell Presses: Front Delts.
(There’s more work for the Delts, find them)
Triceps
Dips: Works everything, a staple
Close Grip Bench: Tricep power
(Need more info so I could make my Triceps look good)
Biceps
Barbell Curls: Staple and do them heavy
Hammer Curls: Higher reps
Pull ups: Works everything
Rear Deltoid
Side Deltoid
Upright Rows, Lateral Raises
Upper Back
Mid-Back
Lower Back
Obliques
Abs
Rotational Ab Work(IMPORTANT)
Hips
Groin
Buttocks/Ass/Glutes
Front Squats, Back Squats, Lunges, Step ups, Deadlifts,
Pull throughs
Wrist Extensor
Reverse Curls, Wrist Roller
Wrist Flexor
Wrist Roller, Sand grabs, Wrist curls
Pronators/Supination(Broken wrist)
Lying Pronation/Supination
Lattimus Dorsi & Terres Major
Pull ups, Chin-ups, Pull downs, Pull over
General Back
Bent Over Row, Dumbell Rows, Seated Rows
Traps
Shrugs
Erector Spine/Lower Back
Deadlift, Dead variations, Good mornings
Hips
Ass/Glutes
Lunges, Deadlift variations, Squats, Squat variations
Triceps Press Based
Dips, Close grips bench, Decline Bench Press
Triceps Extension based
Overhead extension, Lying extension, Press downs