boldt Posted February 13, 2013 Author Share Posted February 13, 2013 2/9/13 landmines- counted plates only 25lbs 10 reps neck work with cable machines 4*12*3 right and left 6*12*3 front and back grip squeezer till fail*3 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 13, 2013 Author Share Posted February 13, 2013 Monday AM 2/11/13 Warmup Foam Rolling Light Jump Rope Some Rotator Cuff Warmups Dynamic Reverse Band Bench (-120 at bottom, -60 at top) 225x3x8 315x7 (weight and rep pr) 275*8*2 Pullover w/ Cable Plate Stack (plate weight recorded) 70x10 70x10 90x10 Face Pull w/ Cable Plate Stack (plate weight recorded) 120x12*3 Dumbbell Alternating Curls 45x10x3 just to be sure when you document the weight reps sets, it goes weight*reps*sets correct? Quote Link to comment Share on other sites More sharing options...
boldt Posted February 13, 2013 Author Share Posted February 13, 2013 Monday PM 2/11/13 Warmup Light Foam Rolling Leg Swings (front & sides) Fire Hydrants Bodyweight Squats Lunge Stretch Dumbbell Swings Safety Bar Front Box Squat 70x3 160x3 270x1 i did 3 reps but two were spotted by matt Safety Bar Stationary Lunges (reps per leg) 160x6x2 i called it after the second set because my glute had a really sharp feeling to it after the second set Standing Single Leg Calf Raise 45x10x3 this was difficult for me i think that next time i do it ill drop down and really focus on squeezing the weight at the top Standing Calf Raise BWx25x3 Reverse Calf Raise 55x10x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 13, 2013 Author Share Posted February 13, 2013 2/12/13 tuesday finally all caught up on my log now i just need to stay consistant i went into the workout today really sore warmups jump ropes foam rolling etc work out agility drills on the ladder short explosive sprint work crunches 10x10x1 knee ups 10x2 neck work-cable machine/kinetics 6x10x2 front 7x10x1 front *pr 6x10x1 back 9x10x1 back 10x10x1 back *pr great workout felt awesome after Quote Link to comment Share on other sites More sharing options...
MattM Posted February 13, 2013 Share Posted February 13, 2013 First you're right, it's weight x reps x sets! Second glad the log got up to speed, those where some great workouts! Quote Link to comment Share on other sites More sharing options...
boldt Posted February 14, 2013 Author Share Posted February 14, 2013 thanks matt! 2/14/13 am shoulder strict press at sticking point 70inches 45*5 95*3 135*3 185*3 bb front raises full range of motion 45*10*3 lateral raises 20*12*1 25*10*1 20*12*1 band pull aparts band*12*3 cable pushdowns 80*12*3 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 15, 2013 Author Share Posted February 15, 2013 2/14/13 thursday pm lift dynamic deadlift at 50% max 260x1x8 the dynamic deadlifts felt really good and it was easy to be explosive with it 18in rack pulls 135x3 225x3 315x3 405x1 495x1 600x2 *pr pull downs- just counting the plates 90x10x1 135x10x2 barbell shrugs 225x10x3 dumbell curl 25x55x1 *pr 1 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 18, 2013 Author Share Posted February 18, 2013 2/17/13 Sunday skipped yesterdays work out because i was super sick im still sick but i cant afford to miss two work outs bench 45*5 135*3 185*3 225*1 185*10 incline bb bench 135*10*3 dips bw*10*3 chest supported rows-counting plates only 90*12 180*12 230*12 pullover 57.7*12*2 65*12*1 bb curl 70*12*3 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 19, 2013 Author Share Posted February 19, 2013 monday 2/18/13 warm ups leg swings foam rolling body weight squats lunge hold for 15 seconds front box squat 45x5 135x5 185x3 225x1 275x1 295x1 *pr 315x0 barbbell step ups 135x6 each leg 185x6x2 superset the next three lifts- plate weight only calf raises 90x12x3 standing calf raises 180x12x3 reverse calves-weight plus manual resistance 25x12x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 21, 2013 Author Share Posted February 21, 2013 Tuesday 2/19/13 Warmup Light Jog ruffly 400yds Jump Rope Foam Rolling Walking Lunges Lateral Lunges Bear Crawl Agility Ladder Drills Forward In-In x2 Forward Every Other x2 Lateral In-In x2 Lateral In-In-Out-Out x2 Zig-Zag x2 Agility Drills-2 sets for all of them 5-10-5 Drill Modified T Drill Pro Agility Drill Ab Wheel (off knees) BWx12x2 bwx6x1 Side Bends 80x15 90x15 100x15 Front & Back Neck-cable resistance on the kinesis machine, not sure what the weights are converted but the numbers are Front 6x12x3 10x12x1 12x12x2 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 21, 2013 Author Share Posted February 21, 2013 2/20/13 wednesday warm up foam rolling jump rope i's t's y's overhead squat dynamic military press 135x3x8 forgot my bag at home so i didnt have my elbow sleeves so i didnt do the second overhead press at weak point lateral db raise 20x12x3 front db raise 30x12x3 triceps extensions-cable machine 70x12x3 barbbelloverhead triceps extension 75x10x1 65x12x2 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 22, 2013 Author Share Posted February 22, 2013 2/21/13 thursday warm up leg swings foam roll lunges etc. 18inrack pull 135x3 225x3 315x3 405x1 495x1 600x9 i didnt have a reverse hyper extension machin so i did cable kick backs 44x12x3 each leg db row 70x12x1 80x12x3 pull ups bwx12 bwx8 bwx7 shrugs 225x12x3 barbbell curls till failure 45x44x1 Quote Link to comment Share on other sites More sharing options...
MattM Posted February 22, 2013 Share Posted February 22, 2013 Nice rack pull! With numbers like that you'll catch me in no time! Quote Link to comment Share on other sites More sharing options...
boldt Posted February 23, 2013 Author Share Posted February 23, 2013 thanks matt! i dont really see that happening anytime soon remember im very weak at the bottom. 2-22-13 Friday warmup 400 jog ruffly jump rope foam roll lunges front and side sprints 80 on 30 jog*8 cool down jog 400 ruffly stretch Quote Link to comment Share on other sites More sharing options...
boldt Posted February 25, 2013 Author Share Posted February 25, 2013 2/25/13 Monday-am i was supposed to do this workout last night but i got stuck working. ugh so ill just do a double today bench 100x5 125x5 150x5 165x5 190x5 210x5 150x10x5 seated cable fly machine 35x10x2 20x10x3 cable pull through 50x10x1 80x10x1 100x10x2 seated cable rows 100x10x5 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 26, 2013 Author Share Posted February 26, 2013 2/26/13 monday-pm i changed my form up for my squat because i think i will advance faster. i used to have the bar as high on my shoulders as i could and now i lowered it signigicantly and i felt a lot stronger on my squats and it hit my glutes and hamstrings ALOT more than before. i have had a problem with being quad dominant and i want to be more even so i think this will help me in the end with overall strength squat 125*5 160*5 190*5 205*5 235*5 270*5 190*10*5 cable pull downs to chest-focused squeezing at the bottom 100*10 130*10*4 leg extensions 150x10x10 decline abs bwx10x5 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 27, 2013 Author Share Posted February 27, 2013 2/26/13 tuesday warm up 400 jog foam roll jump rope lunges front and side spider mans agility ladder everything x2 1 foot 2 foot in in out out 1 foot in 1 out shuffle sprints 5 10 5 20 forward 10 side 10 side back and 20 backwards x2 side sprints x2 sitting calve raises slow down explosive up and pause at the top 135x10x5 hanging straight leg raises bwx10x5 Quote Link to comment Share on other sites More sharing options...
boldt Posted February 28, 2013 Author Share Posted February 28, 2013 2/27/13 wednesday today was a super shitty lift last night after my lift my ear started hurting and i didnt sleep all night than around noon today my ear started bleeding so i went in to the doctor and i guess during my lift last night i tore something in my ear from squatting or something idk so all lift i had blood and wax dripping out of my ear and it sucked that and not sleeping last night and not getting my calories in today it was probably my shittiest lifting day in over 5 months shoulder press 70x5 90x5 110x5 125x5 145x5 165x1- the ear thing distracted me to much to get a good press in 110x10x2 100x10x3 bicep curls-cable machine 110x10x5 tricep extensions-cable machine 100x10x5 lateral raises 20x10x5 Quote Link to comment Share on other sites More sharing options...
boldt Posted March 1, 2013 Author Share Posted March 1, 2013 2/28/13 thursday-am didn't sleep again last night because of the ear so i thought id get an early workout in, i was going to do deadlifts but thats too much pressure so i substituted it out for a sprint day warm up ruffly 400m jog jump rope leg swings spidermans foam rolling lunges front and side sprints 30mx2 40mx2 50mx5 this was probably a bad idea because after each sprint i felt dizzy and off balance jumps try to touch 10ft rim as many times in a row without a miss in a row as fast as i could 8 6 3 5 this was a little easier than the sprints but i definitely felt it a lot im my quads and hips pm workout-my ear stopped draining for this for the first time and that felt good reverse hypers 35x10x3 pause at the top pull through 75x10x3 glute/ham raises bwx10x3 db rows with fat grip 75x10x3 pull downs 75x10x3 pause at the bottom when i almost got home my ear started draining fluids again but not as bad so hopefully it stops soon because i need to sleep tonight Quote Link to comment Share on other sites More sharing options...
boldt Posted March 4, 2013 Author Share Posted March 4, 2013 3/3/13 didnt want to go to the gym being i cant do main lifts so i just did some exercises in the house push ups 10*10 pull ups 10*10 leg raises 50 body squats 50 lunges back and forth 10 times no rest maybe 20ft one way Quote Link to comment Share on other sites More sharing options...
boldt Posted March 6, 2013 Author Share Posted March 6, 2013 3/6/13 wed i took a few days off because of the ear thing and being ridiculously busy at work, i kept today light because its my first day back and i dont want to re injure myself my ear stopped draining sunday but the pressure hasnt gone away and i still cant hear out of it which is starting to worry me considering its been over a week now bench 45x5 95x5 135x10x5 cable fly machine 30x10x3 unilateral db press 60x10x3 dips bwx10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 6, 2013 Share Posted March 6, 2013 Better safe than sorry! Keep working back into it and things will be back to normal Quote Link to comment Share on other sites More sharing options...
boldt Posted March 10, 2013 Author Share Posted March 10, 2013 3/713 Thursday played basketball for 2 hours, legs felt good i had a lot of speed and height on the jumps probably 3 or 4 inches more than normal but my right bicep almost feels like its strained or something kind of hard to pick up Quote Link to comment Share on other sites More sharing options...
boldt Posted March 10, 2013 Author Share Posted March 10, 2013 3/8/10 i was going to do a strength assesment with matt but he so kindly picked up a shift at work to help me out so i did the back and grip work i was going to do yesterday pull ups bw*8*3 pull throughs 55*12*3 t-bar row 135*12*3 farmer walks- distance aprox 70 m 90*2 100*2 115*2 grip felt really good but bicep hurt the entire work out wrist curls 35*10*3 6-9-13 Saturday pushed the strengrh assesment off another day my whole body was sore so i figured id take a rest day tomorrow in hopes that i can push the weight for it tomorrow Quote Link to comment Share on other sites More sharing options...
boldt Posted March 10, 2013 Author Share Posted March 10, 2013 i finally decided on a strongman competition to try out it will be august 10th. i still havnt decided if i should go novice or mw and go in at 230lbs 1 Quote Link to comment Share on other sites More sharing options...
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