push
bench
warmups
3x10 @200 slow and controlled
chain dips (ring style) added weight today 3x10 @+15lbs
chain pushups elevated feet and lowered chain to hit upper chest 3x15 (add weight next time)
diamond pushup dead stop at bottom 3x12
tri extension 2x10 increasing weight every set until third then strip set on third set
post workout half gallon of decaffeinated green tea on ice with 2 tbsp white sugar mixed in to chase 5 g creatine monohydrate and protien shake +5g glutamine
Pad work 6x3 minute rounds, kept it really basic room mates first time working pads hes doing really well and working very hard
first round jab singles and doubles
2nd jab cross
3rd worked the left hook at various ranges and the 1,2,3
4th half 1,2,3, half 1,2,3,2
5th defensive drill from my old gym cover up to protect from two light hooks from pad holder counter with left and right uppercut
6th calling out combinations. for my partner we kept it to 1 2 3. for myself still really basic stuff 1123 1232 1234 123 etc
discussed a good slow moving progression 3x a week gradually increasing in complexity with the main training focus on fluidity and later speed
not much time today, room mates had the fuckaround gang over last night playin heehaw so i couldnt fall asleep till late
hit my 6 rounds of skipping
now im off to class and immediately after off to boxing
right after that il come back home and hit a back workout
shitty showing at boxing something was tearing up my gut and i had a legitimate fear of explosive duecing making trunk rotation a less than pleasant process
howver finished boxing came home ate a turkey leg and some quinuoa and immediatly hit a back workout
pullups 50 10,10,10,5,5,5,5,
bent row 3x10 @ 145
single arm lat pulldown with chain as handle 3x10 i like how these tear up the palm i hope to go pullups on them soon
bicep work
today woke up and did 5x3 minute rounds of skipping before breakfast shin splints flaring up
ate and hit a shoulder workout
warmup sets
military press strict form 3x10 @125
dips weighted 30 lbs 15/10/15
upright row 5x5 135,135,135,125,125
standing single arm arnold press 3x10 per arm 40 lbs
lateral raise with chaines 3x12
super setted with abs
crunches 1x150
hanging leg straight leg raise 1x15
after my night class i will do 6 rounds of pad work
today fridays my sweet sweet day off from class
boxing felt real good today stamina is improving again and my body composition is getting back where i want it
i decided to pass on this mornings skipping i made the mistake of going hard skipping on concrete one to many times and have aggrovated the hell out of my shin splints… something with hasnt bothered me since early high school so il stick to skipping on the grappling mats for now
after i got home from boxing i ate a sandwich container of quinuoa and jumped into a leg workout
overhead squat 3x10 @ 125 (light but for the sake of my shoulders im going to progress on this lift slowly)
romanian deadlift 3x10 @185
front squat 5x5 @185 again super easy i really need to buy more plates
lunges xvest 3x10 per leg 60 lbs
ab, bunny hop, thai squat circuit to finish
started working my upright rows again nothing gets me feeling stronger
improving on volume for my weighted dips tomorrow depending on how hard boxing is im gonna do a few sets with my x vest and my chains to total 90 lbs the next step then since i busted my dip belt long ago in my heavily bulked phase im gonna use the d rings on the vest to chain plates to myself
yesterday i boxed and took er easy the ufc fights snuck up on me so i ran out and pushed chest till sunday
sunday chest
bench warm up
bench 200 12,10,11
chain dips 10,10,12 all sets with added 15 lbs posting vid soon next time i jump to 20 and so on
explosive pushup 10.15,15
skull crusher 3x8 @75 lbs
suppinated cable tri extension
weighing in at just over 180 lbs il be back to 195 in no time
ive made the decision to force myself to go to the school gym for leg training until i get more weight. its time to stop fuckin around with legs. the squat is what made me a good grappler/wrestler so the squat is what i will return to
time to start chasing the 500 lb squat again
current best is 435
today i went to boxing, the usual there felt good got home and did a back day after downing a can of tuna and a ton of soda crackers. i dont know why but soda crackers have recently become my main vice. my hungry muscles love the carbs.
back
10 pullups on chains
40 more pullups on regular bar
bent over row 3x12 @ 145
single arm pull down using chain as a handle 3x10 per arm
bicep work
tomorrow i celebrate my birthday, that means truly gluttonous eating and a good shoulder workout, it also means im gonna have the cash for a new olympic bar and 300 more pounds of weight
yesterday did shoulders
military press
5x95
5x115
5x125
5x135
5x145
upright row super set with bent rear delt raise
8x135/10x10 lbs per hand/fallowing sets performed as 10 of 125
javelin press 3x10 per arm 45 lbs
lateral raise 100x 10 per hand
today i dropped some birthday cash at fitness depot
picked up some Olympic bumper plates and a new Olympic bar and some oly plate sized db handles with 4 heavy duty collars i now have a fucking sweet home gym
today boxing warmed up with a 2 k run, usual boxing class im findi8ng it harder to stay positive in this environment but its better than not training at all
came home and did legs took it slow
5x135
5x185
3x235
3x10 @275 real easy il go to 315 next time but im going to try and be smart and ease back into it slow
stiff leg deadlift
3x10@ 185 again should have gone heavier
dicked around and deadlifted 135x10 just to get the feel for deadlifting from 45 lb plates again
did a set of good mornings but my lower back was toast
did body weight leg circuit of lunges bunny hops and thai squats 3 times over and then did ab work now i goin back down to hit the foam roller
benched today first day with the new bar
135x5
185x5
205x3
220x1
250x1
270x1
after 270 went up rehttp://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/laflammes_log?id=5481119&pageNo=0#bottomally easy I got excited having not gone up this high in about a year I went for 305 and failed (I bench in a squat rack so it was no worry) I looked at the video I took and realized the mistakes I accidently narrowed my grip by about 2 inches per hand and let gravity lower the bar instead of pulling it down. im going to do some rep work and shoot for 300 again at the end of February
after that I did 2x10 of 185 I was surprised how much the heavier benching taxed me
then I did guillotine presses for 3x10 @135
fallowed up with single arm db bench press at 60 lbs 3x10 per arm
finished it with cable tri extensions
tomorrow I do back before heading to the hell that is Toronto for a couple days
chest day before boxing because fuck it
bench 45x5
135x5
185x5
2x12 @205 (up to 225 for hopefully 8 next time)
guillotine press 3x10 @ 145
one arm bench press 3x10 per arm @ 65 lbs
skull crushers
suppinated tri extension
bench testing
BACK DAY
pullups 5x10 seeing a steady increase here
pendlay row 3x10 @145 these have become my favorite back exercise
close grip lat pulldown on plate loaded single pully shit i own 3x10@ 125
ez Bar curl 3x10 @80
db curls 35lbs 3x10
shitty shoulder session after boxing yesterday didnt have anything in the tank
military press
5x45 5x95 3x5@135
db upright rows
shrugs supersetted with front raises supper setted with lateral raises couldnt lift anything good so i decided to work my lactic acid threshold
today i squated pressed for time with my second mid term in 24 hours coming up
squat various warmup cant remember and finished with 1x10 at 340 it was enough for how im feeling
over the weekend
bench various warmup
225x6 x8 x9 next time i think il shoot for 2of 10
guillotine press 3x10 @135
explosive pushups 3x10 (sake of speed, working out with room mate)
cable and db tri extension
today back
5x10 pullups
deadlift worked upto 340 felt like shit for a number of reasons decided to do some lower sets
pendlay row 150 3x10
ez and db curl 80 and 35 respectively
foam roller work
ok i havnt updated in a while so il go back 3 days
skipped 6 rounds went to and quit boxing later that night came home and worked on my deadlift kept it light worked up to 5x5 at 315
next day i did a push day skipped for warm up 3 rounds then my bench felt weak from the deads worked up to one set of 9 at 225 after which i was fried and only managed 6 more on the next set
repped 185 x10 just to get some volume
guillotine press 140 3x10
1 arm db bench press 3x10 @65 lbs
3x10 explosive pushups
tricep extensions
today i did back started with pullups i think im putting on weight because they were damn hard today only managed 4x10
pendlay rows 150 3x10
1 arm lat pulldown cable machine 2x10
strait arm cable pull over 2x10
various bicep work i wont post because im ashamed of how much curling i did
my disappointing bench failure
my slow gritty 10 rep squat at 340
yesterday did shoulders injury is still preventing military press and push press and hang cleans so i did 10x10 dips super setted with various shoulder and trap movements. started with 3x10 lateral raise then2x10 rear delt raise, db upright row and shrugs.
today i wanted to do legs but was still unable to squat again with the shoulder so i deadlifted 5x5 or maybe 6x5 i lost count at 325. i should be doing more but im ramping up slowly to buy myself some time until i can aford more weight i only have 340 right now.
front squat 3x10 @ 135
and again shameful bicep isolation 3x10 ex bar curl at 85 fallowed by 3x10 close grip ez curl at 75 lbs