MattM Posted January 6, 2013 Share Posted January 6, 2013 What kind of trouble were you feeling in your knees/abs? Quote Link to comment Share on other sites More sharing options...
boldt Posted January 8, 2013 Author Share Posted January 8, 2013 For my abs i had that sharp pain that i told you about before that i usually get when i squat, justin from the walman says he thinks its how i position my weight belt. but my knees have been hurting lately even before the frisco trip Quote Link to comment Share on other sites More sharing options...
boldt Posted January 8, 2013 Author Share Posted January 8, 2013 1/7/13 Bench press 45*10 95*10 135*3 185*3 225*3 250*4 *weight and rep pr incline db press 4 sets of 70*12 dips 4 sets of 25*15 chest fly 40*12. four sets tricep extensions. cable 135*20 for 4 sets Quote Link to comment Share on other sites More sharing options...
boldt Posted January 9, 2013 Author Share Posted January 9, 2013 1/8/13 deadlift 135*5 225*5 315*3 405*1 455*9 pull ups- body weight 15 8 6 6 4 5 6 rows db 4 sets 110*10 glute/hamstring raises Red thin 4 sets of 10 leg raises to bar- legs were bent quite a bit 4*10 Quote Link to comment Share on other sites More sharing options...
boldt Posted January 11, 2013 Author Share Posted January 11, 2013 1/10/13 military press 45*5 95*5 135*3 185*1 225*fail 205*fail db shoulder press- sittimg no back support 4 sets of 65*10 *pr cable rope upright rows 4 sets of 130*10 rear lateral raise 4 sets 25*15 bb curls 85*10 4 sets Quote Link to comment Share on other sites More sharing options...
MattM Posted January 11, 2013 Share Posted January 11, 2013 Its all good man, you've still got big fish to fry this week Quote Link to comment Share on other sites More sharing options...
boldt Posted January 12, 2013 Author Share Posted January 12, 2013 thanks matt! jan 1/11/13 Squat 95x5 135x5 185x3 225x3 275x1 315x1 345x1 *weight pr Leg press on machine 4 sets 205 for 15 leg extensions 190x10 for 3 sets 110x30 glute hamstring raises on back extension machine 3 bands 4 sets of 10 decline abs 1 set 10x30 Quote Link to comment Share on other sites More sharing options...
boldt Posted January 14, 2013 Author Share Posted January 14, 2013 (edited) 1/12/13 pullups 35*6 35*6 35*8 cable pullover 145*15 145*9, 135*6 135*15 135*6 110*9 bent over db raise 4*20lb*20 Preecher curl 4*40*10 farmer walks estimated 80ft 115/hand 4 sets Edited January 14, 2013 by boldt Quote Link to comment Share on other sites More sharing options...
boldt Posted January 15, 2013 Author Share Posted January 15, 2013 1/14/12 bench press 135*6 185*3 225*3 275*1 *pr incline bench 135*4*15 dips bw*4*25. *pr flys 35*4*12 tricep extensions 120*4*20 Quote Link to comment Share on other sites More sharing options...
boldt Posted January 15, 2013 Author Share Posted January 15, 2013 Bench 135*6 185*3 225*3 175*1 *pr incline bench 135*4*15 dips bw*4*25 *pr chest flys 35*4*12 tricep extensions 120*4*20 Quote Link to comment Share on other sites More sharing options...
MattM Posted January 15, 2013 Share Posted January 15, 2013 275x1 you mean Quote Link to comment Share on other sites More sharing options...
boldt Posted January 16, 2013 Author Share Posted January 16, 2013 good catch matt! yup 275 for 1 *weight pr deadlift 95x5 185x5 275x3 355x3 455x1 550xFailed 500x3 touch and go pulldown stacked 90lbs 4 sets of 15 inverted rows with rings 6 7 8 8 leg raises 4 sets of 10 good mornings with red band 4 sets of 25 grip lifting thing 45 90 135 140 *weight pr Quote Link to comment Share on other sites More sharing options...
boldt Posted January 20, 2013 Author Share Posted January 20, 2013 1/19/13-Saturday i was in a car accident on Wednesday and i was t-boned on the driver door by some retard that ran a red light going 50 i had a cervical strain and so today was more of a strength assessment than an actual training day. one-arm dumbbell shoulder press 70lbs for 15 reps with the right 70lbs for 12 reps with the left one-arm dumbbell chest press 90lbs for 12 with right 90lbs for 10 with left being im within two to three reps with both those lifts and the fact that those are both pr's i figure i wasn't too badly injured and i can go on with training as i need too bicep curls 45x10 3 sets of 40x10 side delt raises 3 sets 20x10 front raises 3 sets 25x10 cable upright rows 3 sets 110x15 Quote Link to comment Share on other sites More sharing options...
boldt Posted January 23, 2013 Author Share Posted January 23, 2013 2/21/13 Warmup Light Jog 200-400 meters Jump Rope 3 minutes Foam Roll (upper back, low back, hips, hamstrings) Walking Lunges Spider Man Lateral Lunges Calf Stretching Sprints 1 @ 50% 7 @ 80% Decline Crunches 10x15x3 Side Neck (manual resistance) Manualx12x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted January 24, 2013 Author Share Posted January 24, 2013 1/23/13 wed. sleigh pushes 2x60ftx385 sleigh pulls 2x60ftx335 sandbag carries 2x60ftx210 not sure on the exact weight of the sand bag rolling thunder 45x3 each hand 90x3 each hand 135x4 right 135x8 left rope hangs bwx15sec Quote Link to comment Share on other sites More sharing options...
MattM Posted January 24, 2013 Share Posted January 24, 2013 Too much fun! Quote Link to comment Share on other sites More sharing options...
boldt Posted January 28, 2013 Author Share Posted January 28, 2013 I loved that we did this outside when it was 30 below cant wait till the next time we do sled pushes. 1/24/13 warm ups 2 board bench press 135*5 135*5 225*3 225*10 incline press 3*135*10 dips-rings bw 3*bw*10 *pr seated rows 3*180*10 bicep bb curls 65*10 75*10 85*10 last two reps i had to swing to get the reps Quote Link to comment Share on other sites More sharing options...
MattM Posted January 28, 2013 Share Posted January 28, 2013 Like a boss on the rings that day! Quote Link to comment Share on other sites More sharing options...
boldt Posted January 29, 2013 Author Share Posted January 29, 2013 1/28/13 i was super tired going into todays workout i only had 2 hours of sleep last night i was busy at work and didnt get much chance to sleep front box squats- for the box i used three 45lb bumper plates 45x5 135x5 225x3 275x2 single leg step ups- for the box i used 4 45lb bumper plates 135x5 225x5 for 3 sets single leg calf raises 55x10 for 3 sets calf raises bwx20 for 3 sets reverse calf raises 35x10 for 3 sets warm up ladder work side lunges 55x15 65x15 75x15 neck work- manual resistance 3 sets right and left side started feeling like shit so i called it after the neck work Quote Link to comment Share on other sites More sharing options...
boldt Posted January 31, 2013 Author Share Posted January 31, 2013 (edited) 1/29/13 shoulder warm up one arm dumbbel press-explosive 8 sets of 45x3 lateral raises 3 sets of 20x10 side lateral raises 3 sets of 15x10 real delt raises 3 sets of 15x10 tricep extension 90lbs stacked 2 sets of 10 135 stacked 1 set of 10 1/30/13 leg warm ups Farmer picks (strapless, combined hand weight) 260x3 440x3 620x5 reverse hyper extensions 90x10x3 pull ups bwx10x3 rows 115x6x3 shrugs 255x10x3 bicep barbbel curls 45x35x1 Edited January 31, 2013 by boldt Quote Link to comment Share on other sites More sharing options...
boldt Posted February 6, 2013 Author Share Posted February 6, 2013 1/31/13 through 2/4/13 i went to colorado for a snowboarding trip and i didnt have access to a gym other than what the hotel offered but i did what i could with what i had friday rows- light 3 burn out sets pull downs light 3 burn out sets push ups 3 sets of 25 tricep extensions 3 sets of 10 saturday 12 hours of snowboarding legs were completely shot after grip squeezer multiple sets till failure with both hands sunday 8 hours of snowboarding monday hours of hand squeezer to pass time on the drive home Quote Link to comment Share on other sites More sharing options...
boldt Posted February 6, 2013 Author Share Posted February 6, 2013 2/5/13 im not sure the exact name for the first set but i think its a variation of a hack squat 90x5 180x5 270x3 360x3 360x1 360x1 leg press- this workout was continuous there was no pause between sets and i wasn't changing the weights so it might be a little off 220x10 190x8 150x8 110x6 90x8 55x12 walking lunges around the track ruffly 175 meters leg extensions- same style as the leg press except we did 2 sets 220x8 190x6 150x12 110x4 70x12 calf raise 5 reps per leg on every step 3 flights of stairs so the exact number im not sure this was probably one of the most brutal leg work outs ive done im nervous to see what my legs feel like when i wake up Quote Link to comment Share on other sites More sharing options...
MattM Posted February 6, 2013 Share Posted February 6, 2013 Haha that was pretty sweet, I hurt pretty bad right now! Quote Link to comment Share on other sites More sharing options...
boldt Posted February 13, 2013 Author Share Posted February 13, 2013 yeah i was sore up until i went to bed 3 days later Wednesday 2/6/13 these are different workouts than usual but i really like the break we took from the regular and just really focused on making me hate my body Warmup Light Foam Roll (upper back, lower back, shoulders) Jump Rope 5 minutes Behind the Neck Pulldown 160x5 180x5 190x5 210x3 250x2-not very good reps 160x12x3 100x12 (pause at contraction) One Arm Cable Row (one continuous drop set)- didnt pay attention to the weight or the reps for each weight i was just cranking as hard as i could 210x10 for the start and i dropped down 2 or 3 notches on the cable machine every set and i averaged 6 to 8 for each weight and i ended on 30x12 Cable Pullover 20x12x2 14x12 Cable Seated Curl 12x5 14x5 14x5 14x3 10x12x3 10x12 (squeeze at contraction) Arnold Curl (focus on contraction) 15x10x2 10x10 Seated Rear Delt Machine (plate weight recorded only) 40x12 40x12 40x12 Band Pullaparts Green Thinx15x6 Chest Supported Rear Delt Raise 20x10x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 13, 2013 Author Share Posted February 13, 2013 2/8/13 Warmup foam rolling I T Y raises 10 reps each 5lbs jump ropes DB Seated Overhead w/o back support 60*3 70*3 80*2 80*1 Cable Overhead Press 16*12*3 DB Lying Lateral Raise 20*12*3 Skull Crushers-only count the plates 70*10 90*10*2 Quote Link to comment Share on other sites More sharing options...
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