trying to start a new training life.
I always have more consistency when I log
If you know me jump in
If you dont welcome and get on board
I was a super jock a tiny one
got close enough to see olympus and train with giants.
I work like a whipped donkey more then ever
crippled a little bit- left knee is fukked.
its like a lingering fart
45 and 5’6" bw 180~ more less then more
Im a city kid - live just above NYC
Old training life.
OH squat - 205x5
Front squat 315 for a dbl
squat 405 x 5
clean push press - 225 ( part of a complex)
pull - 475 for a dbl
run 5-10 miles when dared
rolled on matts
all these are some what random lifts I could do kinda when ever.
like every one here
I got busted stuffs
I got jokes
bills
a good family
great wife
and a work ethic.
And someone - God bless them-
keeps coming in here and capitalizing stuff.
training 10.12.16
pvc pipe lunges dislocates random stretch shit
A bb pendlay row bar 2x20 95x1- 135 2x5 155,195 ,205 x5
135 2x10
B wide grip pull downs 5x10
C ez bro bar pull over 4x12
D lilly shrug 5x10
E ez bro curl to press 4x10
recumbent bike 25 mins.
notes
ok pre-workout drink is made of SWOLE
its a mild but effective one e v p plus
rows- rough on the elbow
other stuff pump and fluff
should swap pullovers to some kind of cable thing
lilly shrug, very effective
Blue icey stuff, lube or cheap wiskey all need to have a handle
Training 10.16.16
I lifted weights but they where small.
mobitliy warms etc
band work - retraction trx 3x12 push-up x inverted row
shit tons of face pulls SHIT TONS
A bb flat bench
bar 2x20 95 2x10 135 2x10 155x5 175x5 195x5 135 3x10
B bb pendley type row
135x8 185x8 225 3x5 135 4x10
C db low incline 40 4x20
D banded tri junk
4 x 20push downs
4x15 banded tates
ice and tens 5x5
done
notes
testing the waters with bench
it was meh and sadly felt heavy
no idea when the last time I used a barbel was.
db inclines felt good-
bb rows felt good but really heavy
A Squat bar x20 95x15 135x12 185 225 275 315 x5
box squats 315 some x some
B BSS 40 4x8 each
D1 seated ham curls 4x20
D2 leg extensions 4x20
notes
felt like dirt
found out seated calf raises
made my calf feel ok but bothered a part of my hamstring
messed around with how my knees and hips move
and found a good groove
messed with box squats-
they are probably not good for me
pvc at home
face pulls many x many
shoulder band crap
TRX elevated inverted row x pushup 5x12
A1 wall HSPU 5x5
A2 pull downs 5x10
B low incline db press 40x15 60x12 80x4 bleh 60 2x10
C db row 80 2x 20 each 100 20 used straps
D1 db pull overs- 60 4x10
D2 banded tate
E Lilly shrug 4x12
F curl to press ez bro bar 3x10
notes
uhm pre workout shit - Huge pumps
felt all swole
hand stand pushup - love
db bench meh
db rows- used straps both sets- elbow felt good duh
used to rock these and more no straps.
grip strength is way way way down, trying to fix that out
fix the broken shit- then the grip
DB pull overs - is this the missing link?
curl to press- chezziest way to get dem pumps
and they crush the delts- with
Hand stand pushups- hurt me less then OH press go figure.
training 10.26.16
mobility , lunges lunges lunges more yogic shit
some banded work
wanted to squat again - both racks busy
A trap bar dead 150x5,240x5 330x5 420x5 450 2x2 470 2x2
B dimmel 135 4x20
C CSR 2pts 5x12
D1 hanging leg raises 4x10
D2 trx fall outs 4x10
notes
trap bar- I had to use the high handles weak sauce
dimmel - always like these- felt a good burn and pump
chest supported row- I think a volume vs load approach is good
hanging leg raise- had to use the lame hanging elbow strap shits.
trx- fall outs- cant really kneel and use the ab wheel
gonna try to stick to a more volume approach for upper-
just some accumulation
pvc at home
mobility stuffs- allot
shit tons of lunges, bands, etc
A dimel 135 2x20
B squat bar x20 95,135x12 185x5 225x5 2755 315x5 335x2 315 8x3
C sumo RDL 135 4x20
D1 TRX ham curl 3x10
D2 banded TKE 3x many
notes
watched some good squat videos with Max Aita
spent some part of last night watching powerlifters smack the shit out of each other.
I need that.
squats felt good- a good groove- sure the last set was a mess
trx ham curl - these work - but made my calves cramp horribly
will try to catch up with all you people later tonight
trained today- lower body crushed from the other day
11.2.16
training
pvc lx ball at home lots of mob work lots.
dislocates, lunges, bands
yes, yes, yes
A Squat - wut a freindly 315 2x3 then 225 x25
B1 cg pull down 10x10
B2 db bench 10x10 dif inclines-flat etc
C1 CSR 2pts 6x10
C2 sb clean and press (light) 6x10
D- medley of rope shit - face pulls - pushdowns- pull thrus 4 rounds
E ab shit- 4 rounds V-up and some shit box machine thing
notes-
only squatted to get the blood moving
upper stuff- just some pump and fluff