Anywhere is walking distance, if you’ve got the time.
Fortes fortuna adiuvat.
–Latin Proverb. (“Fortune favors the bold”)
May the Goddess Fortuna smile upon me in my endeavors. This shall be my training log… I should have bought a larger calendar…
Last batch of workouts!! Yay! Sailor Moon Smile! :))
Max-Effort Upper Body
Bench bar x15, 95x10, 135x12, 185x10, 225x7, 275x6, 295x0, 275x4
Flat DB 90x8x9x8
Isometric wave on row machine… 10x10, 12x10, 14xWave (rep, rep 5 sec hold, rep, rep 4 sec hold… etc)*4
DB rear delt flies… 30x15, 35x15, 40x15, 45x10x12x12
BB trap raises 135x10, 225x12, 315x12, 345x15x15x14 (squeeze on every rep), supersetted with trap flared medial delt side raises @ 35 to failure
CG Bench 185x10 225x12x13
Machine work of heavy and high rep V-grip pushdowns with light, fast and higher rep rope pull-downs. 4 max series
Standing DB curls 40x10 55x7x6
Standing pinwheels 55x12x13
Bent-over Arnold Curls 45x12x12x10
Missed 295 something fierce. I let it get out of my strength curve on the descent, landed way too low on my torso. Repped it up with some booty-shakin’ ass-raisin. Pressing felt good today besides that egregious error. My Science do I yearn for repping 3 plates…
Overspeed Training (First time back since incurring an injury doing these last time. Fortune favors the bold. Bitch.)
Regular warm-up, lots of dynamic stretching, lots of mobility work
Plyometrics… fast-claw 3x7ish each leg
30yd series… lunges w/ exaggerated arms x2, ankling x2, single leg ankling fast-claw x2 each, single leg ankling alternating fast-claw x3
10yd series… 10yd quick steps 10yd high-knees/butt-kicks x2
Downhill sprints ~60yds x4. Focusing on hips, knees, arms, and cycle every time.
Flying sprints 3x50yd max ~20yd run-in
Felt good but very slow after time off due to the injury. Really have to avoid injuries.
Max-Effort Lower Body
Squats barx15 95x12 135x12
Box Squats 135x10 185x10 225x8 275x8 315x7 365x7 405x3
Bulgarian Split squat (1-legged w/ DB’s) 55x10 70x10 75x9 80x9x10
Strict Glute-ham raises bodyweightx8x9x9
Ab circuit: sprinter sit-ups, toe touches, hip raise leg ups
BB Calf raises in squat rack 135x20 225x20 315x20 335x20x20x20
Standing Calf raise machine, couple sets to failure
Box Squats felt good, my third week doing them. Could’ve gotten some more reps on 405… but I’ve gotta save some juice for the sprints. Getting some remarkable DOMS in the glutes and hams from these bad boys as it is… that’s my form check, boys and girls.
Dynamic Effort Upper Body
Bench barx15 95x15 135x15 185x21x18x16
Incline DB 80x8x9x11
Lat pulldown 10x10 12x10 14x9x9x8
Seated DB “power-clean” 30x10 35x8 40x8x9x7
DB trap raises 80x12 90x12 95x12x11x13x12
Pinwheels 45x12 55x12 60x12x11x13x11
CG Incline Bench 135x15 185x5 205x3 225x2
Tri V-grip Pushdowns and Rope pull-downs
Felt weak on just about everything except biceps. The biceps are unbreakable. The rest of my body should take note.