What did you lift today?

3x10 Incline Bench
2x10 Incline Negatives
3x10 Bench Press Machine
3x10 Cross
3x15 Triceps Pulldowns
3x15 Reverse Pulldowns
4 mile bike ride to the gym and back.

warmup run/row

-A
3x5 inc. bench
3x8 lunges

-B
3x10 pullups
3x8 calf raise


-C
3x8 dips
3x45 second plank


i switch between each exercise in each lettered set. i.e. i do my 5 inc. db presses then do the 8 lunges, rest for1 minute, then back to the inc. press and lunges until ive done it three times, take a 5 minute rest then head to the next lettered set.

edit: tomorrow is squats :[

fuckin pulled my right trap today doing DB shrugs

edit: tomorrow is squats :[I will tell you what, I don't mind any exercise in the gym anymore but squats cause I know they're going to take everything out of me. Deadlifts don't even compare anymore, just putting the weight on my back is a fucking workout now. I unrack the weight and brace myself for 30 seconds while the muscles in my back and abs complain. I have noticed my back and abs are sore after squat day(s) now, I guess this is good core work.

Yeah, I know I gotta do em, theres nothing else in the gym that makes me the feel same way I feel after squats, so I suppose thats a good thing, but now I dont do any other exercise besides that on squat days, just warmup/squats -> stretch and go home.

oh, and I ended up not doing the plank thing after my last set today, I try not to do any ab workout the day before I do squats either, I noticed if theyre sore it really messes with my form and how much i can squat

when i did heavy squats i would also do lunges in the same session

my legs would be shaking so bad i could barely drive home because my foot kept wobbling off the pedal

monday: core/back

pullups 5x8x8x8 25lb weighted - gripped not belted - alternating front to back
deadlift 5x6x7x8
hanging leg raises 8x8x8 knee to forehead
bent over rows 5x5x8
cable chops 8x8x8 per side
reverse chops ^
side leg raises 8x8x8 per side
incline curls 5x8x8
decline weighted situps 8x8x8
reverse hanging rows 8x8x8

3x10 Bench
3x10 Decline Bench
3x10 Overhead Extensions
3x10 Cross
3x10 Triceps Pulldowns
3x8 Dips

ABS, YUCK.

TW will now become my daily diary.

3x8 225 bench
3x15 dips
3x12 leg curls
5x 275 bench

I have noticed my back and abs are sore after squat day(s) now, I guess this is good core work.

Some of the best actually!

Yesterday was:

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

I did 3...my old perception of clean and jerks was the power clean. I've since changed to a full clean before the jerk and holy shit do I feel drained after doing them.

Today should be rough too!

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Some of the best actually!

Yesterday was:

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

I did 3...my old perception of clean and jerks was the power clean. I've since changed to a full clean before the jerk and holy shit do I feel drained after doing them.

Today should be rough too!

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups


fuuuuuuuuck i wish we had rings at our gym :[

Just finished....

I had to drop the pull up weight to 25# after 5 reps. The ring dips started to really suck ass after 25. Lastly I was able to do 13 hand stand push ups followed by 5 extreme angled push ups and finished strong with the last 3 hand stand push ups.

My shoulder's are going to be having the doms like no other tomorrow.

After a six month layoff I'm back in he gym, woohoo. If i get the time I'd like to write a basic log/guide of what I'm doing (physical/nutrition) to get back in shape, hope it can be helpful to others. Can post in here for now then copy/paste w/ the nutrition/cardio stuff later on...

Mon/Wed/Fri (Weeks 1-4)

Bench: 3x12
Leg extensions: 3x12
Leg curls: 3x12
Cable bicep curls: 3x12
V-bar cable tricep pressdown: 3x12
lateral cable raises: 3x12
Lat pulldowns: 3x12
cable rows: 3x12
Shrugs: 3x12
Crunches: 1x60/no incline, 3x10/highest incline

5x5 bench
5x max fingertip pull-ups (thx new gym)
2x crunches, 2x russian twists

been babying my left shoulder after tweaking it a week or so ago.

gotta go try out a few gyms now that i'm out of college for the summer.

The last 3 days i've been working the punching bag which is pretty fun and exhausting.

I decided to try Ross's 30 second punchout drill and after 15 seconds i can't lift my arms. Look forward to gaining punching endurance though.

I think I'll be signing up at a BJJ gym, and depending on how I like it I might end up getting a membership at an MMA gym, but it means a bit of a drive and I'm sure it's expensive.

did dead lifts and a shoulder/chest workout

trying something new, it was ok

Forgot to update.
Sunday was cardio. 2 1/2 mile run + 3 mile bike.
Yesterday: Shoulders and back.
Today: Hockey for cardio.
Tomorrow: Bicepsssss

Tried out a new gym today. Aside from only having 1 squat rack it was nice, and not too busy.

Today: Dumbbell bench (finally able to do a set with 80lbers), Rows, Shrugs, weighted incline (decline) situps (45lb dumbbell).

Crossfit has been stirring up the pot lately damn!

Today was:

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Fucker took me 28 min 30 sec. The 75 burpees I had to do in sets of 5.

Squats
Press
Power clean (getting the hang of it)
pull ups
Full Turkish get ups with barbell