Spontaneous Workout Check-In

Turned up at the gym twice this week (Tue night, wed night) and it was shut because of pre-booked classes.

*Tries to appear gutted*

 

Cardio
Run, Xtrainer, bike 30 min

Bench press 4 x8
squats 3 x12
Leg Curls 4 x8
Lat pulldowns 3 x15
T bar rows 3 x10

 

Military press

Front Squats

Car pushing

Tyre snatches combined with 40 yard dash

 

argh. someone would come up with a thread like this while i'm going through a lazy patch...

umm... my workout will be happening tomorrow morning.

 

Just cross loaded 80 x 13kg boxes of paper from pallets onto dexian racking does that count.

 

Sooo...I just didn't feel it today. I struggled with 5 reps of OH squat w/140 and failed a 160 snatch. So, I just decided to have a bit of fun with some circuit or superset (whatever you want to call it) GPP today. If I was smart, I prob would've taken the day off. And no, I'm not starting this as a journal...I just wanted to share my feelings, frustrations, joys, and sorrows with my beloved MAP family.

Circuit A-no rest between movements, 60 sec RI between circuit
A1)cleans:140X12X3, 110X20X2
A2)jumping rope:40 secondsX5

Circuit B-same as circuit A
B1)oly squat/GM:110X25X2
B2)spare tire throw:10 throwsX2

Circuit C-same as A
C1)12 pd sledgehammer swings:50 swingsX3
C2)jumping rope:45 secondsX3

D)25 pd db swings:20 swings each armX2
*30 sec RI

 

Morning

15 - 20 minutes shadow boxing and stretching

A few minutes ago . . . .

3x10 deadlifts
3x10 calf raises
3x10 front squats
3x10 dumbell snatches
(All done with 1 minute rest between sets.)
Followed with some intense stretching.

Later tonight

3x10 barbell curls
3x10 reverse barbell curls
3x30 weighted crunches
(again, all with just a min. break between sets.)

 

Second Rest Day.

Just some yoga and flirting with the girl who cleans my room.

 

I'm wrapping up work at the office, but on the books for today is a 1-mile walk and a Big 55 workout of Close-grip Push-ups and Power Curls (basically, 55 total reps, with as few rests as possible).

P.S. - Is there any particular reason that the Nutrition Check-In is getting more attention than the workouts? Not that I mind horribly. But I would like to know that you guys do still work out some.

 

Everybody eats more than they workout. Well i hope so anyways.

My workout today

8x3 Pull up
8x3 Bench press
8x3 squat
8x3 military press
8x3 hamer curl
8x3 calf raises.

 

Today:
PR Zone 1 (15 minutes)
A1: Bench Press

PR Zone 2 (15 minutes)
B1: Pendlay Rows

That's really it for today. I've dedicated a PR Zone for each movement. While I rest I may do an antagonistic set here and there for helping recovery. I find this way works well for me (especially since I can't go from a bench to a pendlay row with the same bar fast enough). I may do some accessory stuff today too, like some power curls and a set or two of close grip weighted pushups; depends on how I feel I guess.

 

Thursday I did:

Burpees x 30sec
Jumping Jacks x 30sec
Grasshoppers x 30sec
Burpees x 30sec
Jumping Jacks x 30sec
Grasshoppers x 30sec
Rest x 1minute
x5

Tuesday it was:
1 arm dumbbell Clean and Press 3x3

Weighted Pistols 4x5

Set of 20 high jumps

Superset
a. One arm Pushups3x4
b. Power Overs 3x near fail

Neutral grip pullups - 30 reps, took as many sets and needed

Finished with a scatic front bridge for time - face down with hands and feet extended as far apart as possible.

 

Snatch-Work up to 5 sets of singles.
Clean and jerk-Work up to 5 sets of singles.
Clean pull-2 sets of 3
..a few more snatches..
Front squats- Work up to 3 sets of 3

Although this dont seem like a lot, I almost puked near the end.

 

8x3 incline press, well tried, failed miserably, my incline sucks ass.
8x3 Upright row
8x3 dumbbell shoulder press
5x5deadlift
8x3 tricep push down
8x3 leg curls (although i really hate these, im looking for a supplement)

 

Turkish Getup, 5x1 ea side
Full Contact Twist 5x5 ea side
Hanging clean and press 3x5
Deadlift 3x5

Now enjoying my post-workout protein shake!

 

Pack of cards ICT cardio routine,

diamonds=burpees
hearts=squat thrusts
clubs=pushups
spades=weighted squats

 

12 min jog
4x10 weighted pull-ups widegrip overhand
4x8 bent-over-rows
4x8 seated cable rows with held contraction or 3 sec
4x10 close grip chins (underhanded)
3x30 hanging twisting knee-raises
2x20 hanging kneeraises (thighs parallel to the ground, to chest, bacl to parellel.. never extending them.. quite a burn)
and because I am a vain fellow
3x10 standing E-Z bar curls
3x10 standing reverse curls

fin

 

Overhead Squats- i have been neglecting these as of late. they are one hell of an exercise and i can only do 50% of my BW

Front Squats- i get so much more out of these than back squats due to the cross over i see on my olympic lifts.

Chins- ive moved into Mass building rep ranges since summer is coming up

 

What the heck

Technique work
A)25# plate throws:8 throws
B)56# distance:8 throws
C)28# distance:8 throws
--Couldn't make it to throw with the guys, so just worked on technique in the backyard since 9 days till competition.

A)PS[1]+OH squat:1X5,1X3/ PC+p. press[1]+OH squat: 1X1, 1X1, 1X1, 1X3+1XF
B)PC[1]+push press:1X2, 1X1, 1X1, 1X3+1XF, 1X4+1XF

C1)concentration curl:2X15
C2)RDL:2X6

D1)1 arm hammer curl+press:2X12
D2)1 arm db L-lateral raise+ext rotation:2X10
D3)1 arm db rear delt flyes:2X12
E)BW ab stuffXlots

 

Shoulders:

Military press
2x warm up 5kg
3 x 6 50kg

dumbell press
3 x 6 22.5kg

Side raises
3 x 8 5kg

Rear laterals
3 x 8 2.5kg

Triceps:

Skull crushers
3 x 6 40kg

Rope Pulldowns
1 x 8 slab 9

Straight bar Pulldowns
3 x 8 slab 10

Bench dips
3 x 12 with 15kg plate on

I'm getting back into bodybuilding so hence this workout