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Back Into Chaos: JStepien's Log


JStepien

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HAPPY NEW YEAR!!!

Well, didn't train last weekend, got a stomach bug late Saturday night... Yesterday, did more cardio & boxing heavy bag work...

Today is a different day...

20 minutes on exercise bike

Warm up 3x10 each with kettlebell

Swings & sumo squats

5x1 box squats 435 lbs

*that felt not so bad, no back issues on squats*

Death set 1x20 315 lbs also box squats

*took 3 different short breaks*

3x10 Bulgarian bag spins each direction 

Did a bunch of GHP block sets singles

COC 3 right, COC 2.5 left

Working on my set was the issue

Did this as a finisher only right hand...

20 minutes on exercise bike again 

Thinking about Jedd's event in February is a go... may get away from all the wedding planning stuff for a weekend...

Would like to train tomorrow...

Edited by JStepien
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Last 2 days, I've been slacking... Wednesday, back was sore, only cardio... Thursday, snowstorm in Jersey... worked a full 8 hour day, then shoveled for 2 hours... Today, wanted to train, needed to train, but did arm wrestle 2 guys at work lol...

30 minutes on exercise bike

Warm up supersets 3x10 each

Band pull apart & DB back flyes

Pulley straps high rows & flyes

5x1 overhead press 205 lbs

*3 sets were push press, last 2 were strict. Surprised me, no pain or discomfort. Super happy with that*

1x20 strict press 135 lbs

*continuously, no breaks*

... actually, did continental clean, had more energy felt stronger. Probably, wasting energy on the clean...

Grip time...

Poor man's euro 2HP singles

Started 95 lbs ended with an attempt at 175 lbs... hit 165 twice pretty nice...

5 singles 2 35s plate pinch with 5 second hold

3x10 plate pinch kickbacks 2 25s

20 minutes on exercise bike again

Tomorrow is another day, don't know what to train... Got a birthday party at night, been wedding planning lately...

Still looking at Jedd's event in February, plus maybe add fit expo Philadelphia???

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Got the green light to compete at Jedd's on the 3th!... Powered on no breakfast & 3 cups of coffee

30 minutes on exercise bike

3x10 KB swings

5x3 muscle snatch legs straight

Tri set 3x10 each done with dumbbell

Side laterials, underhand front raises, bent over laterials

Superset 3x10 each

1 arm Highland Ring rows with resistance band & 1 arm resistance band rows

Triceps superset done with ez curl bar 3x10

JM press & skull crushers

3x10 pullover press

Biceps superset 3x10 dumbbell

Concentration curls & hammer curls across body

3x10 BB drag curls

*Got a birthday party tonight, gotta make the arms look somewhat good*

3x10 Bulgarian bag spins each direction

3x10 stimulated broomstick standing throw movement

*Got the venue & date for wedding in September. So, can get some highland games in before then*

Superset 3x10 

Plate twists & KB side to side transfer

Wrist wrench deadlifts

Did singles got 95 lbs right 90 left... running out of gas...

Rolling Thunder deadlifts

Died out on 215 lbs, which surprised me, but maybe too much too soon, or no fuel left in the body

Tri set all arm wrestling movements 

2x10 then 2x25

*it looks like Jedd's event is more on wrist strength. So, gotta bring that up to keep up with the group*

5 sledgehammer finger walks with 5 lbs added

5 sledgehammer finger walks empty fast as possible

20 minutes on exercise bike again 

Thought about hitting the heavy bag, but no energy. Training jiu jitsu tomorrow morning with a bunch of police officers. Maybe, add punching bag to the mix?

Hopefully, can train 4 days next week

Heavier grip workouts during lower body

More reps work on upper body

 

 

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Well had a good feeling today... keyword is had...

20 minutes on exercise bike

Warm up 3x10 each kettlebell

Swings, sumo squats, & goblet squats

Box squats singles...

Worked up to 505 lbs... smooth!

Made an attempt at 525 lbs... not smooth...

Dumped it over my head...

Took too long getting setup, got in my head... Angry about that, I think I could do it!...

That put a hinder on grip...

Was thinking about fat gripz challenge & some pinching after that, but... decided to finish with cardio...

30 minutes on exercise bike again 

Tomorrow is a different story!...

 

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Long day at work, wanted to reverse the fortune of yesterday...

30 minutes on exercise bike

Warm up 3x10 each

Band pull apart, pulley strap rear delt pulls & back flyes

Overhead press singles!

Worked up to 255 lbs... thought about 265, but didn't want the bar dropping on my head... Which will be my luck...

Kinda rehab grip training... wrists still sore from 10 rounds on the heavy bag Sunday...

Parallel sets

5x10 COC 2

2x25 COC 1.5

1x50 COC trainer

10 sledgehammer finger walks

... no cardio after, fiancee is making taco boats...

Tomorrow is a rest day... Thursday is MMA training day, haven't done that in 2 weeks...

Want to train Friday & Saturday auxiliary days both... maybe, max effort grip days?

Shall see, til then...

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Rainy day at work today, neck sore from last night mma training from 275 lb guy sprawling on my takedown attempt...

Lower Body Auxiliary Day

30 minutes on exercise bike

3x10 each movement

KB goblet squats with hip circle around knees

High bar back squats with heels rises

BB front squats

Bodyweight Bulgarian split squats each leg

Laterial lounges

*1st time trying this*

DB stiff leg deadlifts

BB good mornings

DB swings

*saw this movement recently, felt like need more core work after last night*

Rolling Thunder single rep

Worked 200 lbs both hands broke ground 215 lbs both hands but no lockout

Tried something with grippers & was inspired by Riccardo Magni

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Ok, today is gonna be a crazy day, but want to get a session in... Woke up early from the alarm clock of a cat...

30 minutes on exercise bike

Upper body auxiliary day!

3x10 each movement

Band pull apart 

Pulley strap rows with resistance band 

Seated DB shoulder press

Seated Arnold press

Seated side laterials

Weighed close grip pull ups

Yates rows

Pendlay rows

Shrugs

Lying DB rolling extensions

Bulgarian bag spins each direction

2x25 globe rows with resistance band 

*wrist in a locked position*

2 35s plate pinch singles 5 sets

3x10 2 25s hand to hand transfer

3x10 around the body 2 25s

2x25 hook movement with resistance band & makeshift AW/HG handle I rigged up

Done... fiancee was upset at me, because I wanted to train this morning... Well, done with workout... She's still in bed...

 

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14 hours ago, JStepien said:

Rainy day at work today, neck sore from last night mma training from 275 lb guy sprawling on my takedown attempt...

Lower Body Auxiliary Day

30 minutes on exercise bike

3x10 each movement

KB goblet squats with hip circle around knees

High bar back squats with heels rises

BB front squats

Bodyweight Bulgarian split squats each leg

Laterial lounges

*1st time trying this*

DB stiff leg deadlifts

BB good mornings

DB swings

*saw this movement recently, felt like need more core work after last night*

Rolling Thunder single rep

Worked 200 lbs both hands broke ground 215 lbs both hands but no lockout

Tried something with grippers & was inspired by Riccardo Magni

Stronger than me Big John Studd muffin!  You are the beast from the east!

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7 hours ago, Joseph Sullivan said:

Stronger than me Big John Studd muffin!  You are the beast from the east!

I'm far from it

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This week going lighter, but may train more... going light maybe more bodybuilder-ish...

30 minutes on exercise bike

No warm up bike was that

10x10 back squats

5x10 BB split squats each leg

Poor man's euro pinch 

Singles up to 2 attempts at 165 lbs... broke ground no lockout

3x10 warm up weight

2x20 plate curls

*Tomorrow will probably follow  the same blueprint*

30 minutes on exercise bike again

Well this is the game plan for this week...

Tuesday: more bench press: close grip & DB incline, rolling thunder &/or wrist wrench

Wednesday: hang cleans & weighed pull ups, more towards wrist

*feel like hang cleans haven't done that in awhile*

Thursday: mma training

Friday: rest

Saturday: morning mma?, some sort of lifting, don't know yet

Sunday: morning jiu jitsu?, caber session at Savage City Strength

Hopefully, no nagging injuries

... Fit Expo Philadelphia, now, got mas wrestling, even a novice division... thinking about, don't know yet... Now, Jedd Johnson wants me to try to clean the inch on February 3rd???... I'll try, give it a shot...

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Long work day done...

30 minutes on exercise bike

Warm up 3x10

Pulley straps rows with resistance band

Pulley straps standing pulldowns

10x10 close grip bench press

5x10 DB incline press

Wrist wrench

Singles worked up to 90 both hands 95 lbs felt too much today

3x10 warm up weight

2x20 country crush deadlifts 

20 minutes on exercise bike again 

Trying to get steel grip for events coming up...

Snow storm coming to Jersey tonight into tomorrow... so, training schedule this week could change...

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Long, frustrating, & exhausted day at work. Snowed at the beginning, then got cold during the day...

30 minutes on exercise bike

3x10 KB swings

3x10 pulley handles underhand rows

3x10 caber pulls

3x10 KB goblet squats with hip circle

Hang cleans

Singles ended up at 235 lbs... it was sloppy & ugly, but got it...

3x10 close grip pull ups bodyweight

Core giant set 3x10 each 

Bulgarian bag spins one direction

Plate good mornings 

Plate twists

Bulgarian bag spins opposite direction

3x20 each hand

EZ curl bar wrist curls with fat gripz

3x20 pronation rotation movement

3x20 globe row & hook movement combo

Sledgehammer finger walks each hand

5 with 5 lbs added 

5 with 2.5 lbs added 

5 empty less rest

20 minutes on exercise bike again 

See how tomorrow goes, should go to mma training... feeling strong in grip again... well, I think...

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Only had 3 cups of coffee & a dinner roll this morning... Had a 22oz ribeye with pasta last night...

30 minutes on exercise bike

3x10 1 arm KB swings each arm

3x10 pulley handles underhand rows

3x10 bent over back flyes

3x10 back squats

5 sets snatch grip no hook grip

2 high pulls 1 hip snatch

5 sets

2 strict presses 1 push jerk

*light, more technique & speed than power & strength*

3x5 overhead squats with resistance bands & kettlebells on barbell

*Really blasted my core & shoulders, my stabilization was shaky*

3x10 superset weighted

Close grip pull ups &  parallel dips

1x50 band pull aparts

1x50 band overhead tricep extensions

Thought about grip, but feeling worn out

25 minutes on exercise bike again

Then realized I didn't train core like wanted

3x10 each Bulgarian bag

Spins one direction, good mornings, spins opposite direction 

Tomorrow looks like highland games stuff at Savage City Strength... See how that goes...

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I should Give up take a new hobby or stick to arm wrestling lol...

 

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Shorthanded at work, feeling drained today... going easy, going light

30 minutes on exercise bike

3x10 KB swings 

3x10 KB goblet squats 

3x10 KB sumo squats

3x10 barbell split squats

Rolling thunder

5x5 145 lbs each hand

2x20 110 lbs each hand

*non stop, no reset*

3x25 superset arm wrestling movements 

Hook movement & rotational work

1x50 top roll band movement

I think this will be my last training session, blast everything taking a week off before Jedd's... if I go 85%

May not lift next week as well, I am feeling beat up lately... haven't figured what to do next week training

 

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Work is work, got rained on... Didn't feel like training upper body mostly chest & shoulders... Probably, overkill...

30 minutes on exercise bike

5x10 pulley strap rows with resistance band 

5x10 1 arm Highland Ring rows with resistance band

Pinch o mania!!!

5x5 2hp poor man's euro

2x20 lighter weight

5 singles with 2 35s plate pinch 

3x10 2 25s hand to hand transfer

3 sets superset

Plate rotational clockwise then counter clockwise & 10 reps bus driver movement

*hands feeling it*

20 minutes on exercise bike again 

Tomorrow, hopefully, get 2 conditioning circuits in... Maybe, get a sledgehammer workout... grip blasting week!

Edited by JStepien
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Another day another dollar...

20 minutes on exercise bike

10 rounds 2 reps each

Hip snatches & power cleans from the floor with fat gripz

*light weight, very little rest in between*

3x10 superset

Close grip pull ups & parallel dips bodyweight

3x10 Bulgarian bag spins each direction

Sledgehammer! 

3x10 pronation & supination rotation

3x10 forward levers from the side

*basement ceiling is low*

3x10 backward levers

5 sledgehammer finger walks 5 lbs added 

5 2.5 lbs added 

5 no weight added

1x50 handle hook movement with resistance band 

20 minutes on exercise bike again 

Hands & wrists were blasted!!!

Tomorrow is MMA day! Friday, I will take a rest day... Saturday is a mystery...

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Well morning workout today...

Last 2 days didn't train, body sore... Doesn't help short staffed at work...

Engagement pictures today... oh yay 😲 last minute thing...

30 minutes on exercise bike

5x20 KB swings

2 sets of kettlebell holds

1 was from bottoms up clean

1 was crucifix/iron cross

3x10 Bulgarian bag tri set

Spins one direction, good mornings, spins opposite direction

Parallel sets each hand

2x25 COC 1.5

1x50 COC trainer

4x25 globe claw rows with resistance band

5 sledgehammer finger walks

2 decks of cards torn

30 minutes on exercise bike again 

*actually typing this while on bike, listening to REM*

Tomorrow probably gonna rain all day... wanted to train outdoors... Today is only good day... May train again don't know what... Maybe one more grip day before hands on grip games next week???

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Yesterday was an insane day, bored, decided to train...

30 minutes on exercise bike

5 rounds on the heavy bag

5x10 2 KB rack front squats

5 rounds 2 minutes each

2 KB clean & press 

*wasn't counting reps each round, more cardio base. Thought I get a minute rest... Well, my boxing timer is stuck on 30 seconds... Even, on the minute rest, still 30 seconds... Tried my best, this kicked my ass!*

5x10 close grip pull ups bodyweight 

1x50 straight arm pull downs using pulley handles with resistance band

1x50 band pull aparts

2x25 plate twists

*different than usual. Low twist*

5x10 sledgehammer rotational 

4x25 handle hook movement

4x25 globe hook movement/wrist curls

15 total sledgehammer finger walks

5 with 5 lbs added

5 with 2.5 lbs added

5 only hammer

5 more rounds on the heavy bag 

30 minutes on exercise bike again 

Don't know why, don't ask...

Gonna be more cardio this week before hands on grip games...

Maybe more boxing/kickboxing & jiu jitsu...

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Kinda personal, but I did say prior I believe my arm wrestling days were done... I got a call from a close friend & good lightweight arm wrestler yesterday. I haven't heard from him for awhile, but he told me he's going to rehab for his drug addiction & wants to return after his release. So, maybe get somewhat serious after April, if I enter the Philadelphia fit expo...

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10 minutes ago, JStepien said:

Kinda personal, but I did say prior I believe my arm wrestling days were done... I got a call from a close friend & good lightweight arm wrestler yesterday. I haven't heard from him for awhile, but he told me he's going to rehab for his drug addiction & wants to return after his release. So, maybe get somewhat serious after April, if I enter the Philadelphia fit expo...

How serious are you about doing the exp?

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10 minutes ago, Joseph Sullivan said:

How serious are you about doing the exp?

I do want to go to the expo, I don't know, using Jedd's event to get over a huddle. Hopefully, it's a confidence booster for Philly, then I'll sign up

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Alright comp week!!!

Quick update...

Monday was cardio only

Tuesday was thinking kickboxing, but ended up working overtime & eating 3 cheese steaks after an 11 hour work day

Lower back bugging me, feeling pretty tired...

30 minutes on exercise bike

3x10 KB swings

5 rounds of 2 minutes

2 kettlebell press/jerk

*Again gassed out towards the end. Maybe the cheese steaks, work, tons of candy gotten at a dollar store, &/or been dipping, chewing tobacco more at work...*

Pulley straps with resistance band

1x50 straight arm pull downs

1x50 underhand rows

3x10 Bulgarian bag spins each direction

COC trainer each hand 

1x50 parallel set

2x25 reverse/upside down set

30 minutes on exercise bike again

Tomorrow could be a rest day or just cardio

Friday will definitely be a rest day

Then the crazy day in Pennsylvania...

 

 

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Good luck John! I’m sure you will kill it 

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37 minutes ago, Chez said:

Good luck John! I’m sure you will kill it 

Thanks chez much appreciated 

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