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Back Into Chaos: JStepien's Log


JStepien

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38 minutes ago, Shoggoth said:

How long did that take you?

2 hours & 15 minutes... tried to take little rest as possible in between sets

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32 minutes ago, JStepien said:

2 hours & 15 minutes... tried to take little rest as possible in between sets

Impressive!

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4 hours ago, corefire said:

how the jug feels? :-)

Not too bad, still slick, needs to get seasoned

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have odered mine, now waiting for weeks, so i have you for motivation then :-)

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7 hours ago, corefire said:

have odered mine, now waiting for weeks, so i have you for motivation then :-)

Oh crap, I'm a motivation??? That's scary!

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Probably, shouldn't train after a crazy day at the job...

Back day!

30 minutes on exercise bike

Blueprint: 6 movements 5x15 each

1) yates rows

2) meadows rows

3) pendlay rows

4) inverted underhand pull ups

*feet on bench in power rack*

5) 1 arm DB rows

6) lying flat bench underhand rows/ back flyes

Standing ez curl bar curls 5x15

Knee ups 4x25

Felt really bad as in drained & tired. So, no grip movements today. Tomorrow, chest, little triceps, & some grip &/or arm wrestling movements... hopefully...

Ode to my brutal workouts this week...

 

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Weird work day, lower back was bugging me around 4pm... Still feeling drained...

Chest day!!!

2 30 minute cardio sessions before & after training

Blueprint: 6 movements 5x15 each

1) DB reverse/underhand grip flat bench press

2) BB incline bench press

3) DB incline bench press

4) incline pullovers

5) parallel dips with resistance band around waist

6) DB flat bench flyes

Lying ez curl bar skull crushers 5x15

Cooked some steaks for the soon to be wife & myself... Body is tired, besides my back, wrists, & right elbow were acting up too. Tomorrow is gonna be a break from training

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Far as I know, not really... Just me changing it every week. I think I'm taking this a little too much... Its kinda like jailhouse strong, have the book, never really looked at it. 

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Thank goodness it's Friday!

Boulder shoulders!

30 minutes on exercise bike

5 rounds on the heavy bag 

*Long week, really needed it!!!*

3x10 Bulgarian bag spins each direction

Blueprint: 6 movements 5x15 each

1) ez curl bar upright rows

2) BB seated BTN presses

3) kneeling BB 1 arm landmine press

4) standing BB front press

5) 1 arm standing DB side laterials

6) Makeshift cable rear laterials

Rolling Thunder (felt like something)

3x10 145 lbs

2x20 110 lbs

Felt ok, except my right pinky acting up again. Probably, not fully healed from the TNS COC 3 attempt I did awhile ago. Plus, lower back, also, started to act up while training rolling thunder... But, I do believe the more reps approach did help me in the beginning stages of the grip journey... Maybe, try it again...

30 minutes on exercise bike again

Tomorrow, triceps, biceps, some grip & arm wrestling movements

Edited by JStepien
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Sorry, haven't been posting lately. I've had a lot going on this week. Still did the bodybuilding movements this week was 3 movements= 2 movements: 5x10 3rd: 2x25... except for calves & and. Also, did an arm superset 5 sets 1 movement 10 reps 2nd 20 reps triceps were on chest day & biceps on back day... Next week, thinking more of a strength week. Not lifting as much as in days. Just changing it up for the time being...

Something different & out of the box for me

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Since, my week was kinda tough... Did MMA training in the late morning, first time in a month in a half...

After dinner & wedding registry...

Late training session...

30 minutes on exercise bike

5x10 flat bench close grip bench press

2x25 EZ curl bar skull crushers

5x10 BB standing drag curls

2x25 DB standing curls

3 sets of these...

3x5 rolling thunder 145 lbs

3x20 rindo wrist curls thumbless

1x50 AW handle hook movement with resistance band cross body

Well, thinking about competing in arm wrestling again... It's a maybe...

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Changing it up!... Not bodybuilding, more towards strength training!

DAY 1:

30 minutes cardio

Box squats 5x3 365 lbs

* It felt heavy during sets 1 & 2, haven't had over 300 lbs on my back in awhile*

Deadlifts 5x3 355 lbs

*went smooth, used more leg drive*

SSB good mornings 3x10

Core superset 3x10 each

Bulgarian bag spins & KB side to side transfers

AW rotational movement 4x25

Sledgehammer finger walks each hand 3x5

Ideal workout schedule for the week

DAY 1: squats & deadlifts

DAY 2: overhead press & bench press

DAY 3: hang snatch & power cleans

Hopefully, lifting on Wednesday & Friday. Cardio days Tuesday & Thursday... Maybe, one day is a off day... Who knows with work, short handed & busy. Also, could be another MMA training day &/or strongman kind of workout on Saturday.

Edited by JStepien
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Alrighty, yesterday was 1 hour of cardio 6 rounds on the heavy bag...

A friend of mine was gonna come over for boxing training, but his toddler son is not feeling well... So, lifting day!

Feeling exhausted from work & helping my old man fix the lawnmower...

30 minutes on exercise bike

5x3 strict press 175 lbs

*went better than I thought*

5x3 flat bench press 295 lbs

*changed hand placement to taking away some shoulder pain when I bench more strength*

3x10 yates rows

3x10 flat bench DB flyes

3x10 country crush pull ups bodyweight

2x50 knee ups

Cardio tomorrow

Friday is an off day from training found out got a comedy show that night...

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58 minutes ago, JStepien said:

Alrighty, yesterday was 1 hour of cardio 6 rounds on the heavy bag...

A friend of mine was gonna come over for boxing training, but his toddler son is not feeling well... So, lifting day!

Feeling exhausted from work & helping my old man fix the lawnmower...

30 minutes on exercise bike

5x3 strict press 175 lbs

*went better than I thought*

5x3 flat bench press 295 lbs

*changed hand placement to taking away some shoulder pain when I bench more strength*

3x10 yates rows

3x10 flat bench DB flyes

3x10 country crush pull ups bodyweight

2x50 knee ups

Cardio tomorrow

Friday is an off day from training found out got a comedy show that night...

How ya been Studd! Haven’t heard from you in a while!

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57 minutes ago, Joseph Sullivan said:

How ya been Studd! Haven’t heard from you in a while!

I'm alright, just busy these days now. Always something going on or add to the to do list. How are you doing?

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8 hours ago, JStepien said:

I'm alright, just busy these days now. Always something going on or add to the to do list. How are you doing?

Doing OK. Tried grippers again on the effed up finger side and it’s all swollen up now. This thing is taking forever to heel. I did a set with the # 2 with it and it felt ok but then blew up. It’s gonna take a long time to get better. I must have really torn something bad. How’s things coming along with your engagement??

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Everything is going with wedding plans, still engaged... DAMN! Lol... I'm staying away from grippers for awhile, fingers still feel it.

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This week been beating me up...

30 minutes on exercise bike

5 rounds on the heavy bag

10x10

KB swings & Bulgarian bag spins

*something different... thought about more, but kept it light & easy*

30 minutes on exercise bike again

Rest day Friday & Saturday is a miscellaneous training day... a lot of ideas depends on weather & any sudden plans

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Comedy show last night which benefit my fiancee's school for autism was good...

Something different today!

2 high pulls hip snatch 5 sets

*then decided to try split snatches for the first time...*

10 sets of singles hang split snatch

*realized I don't have the hip flexibility & mobility for heavier weight with them*

1x50 pulley handles underhand rows

1x50 DB back flyes

1x50 band pull aparts

Hour of cardio

Overslept, so no mma training this morning... thinking about going back on bodybuilding program again, shall see what happens... Maybe, tomorrow legs???

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Leg day Sunday!!!

5 movements 4x12 each

- wide stance SSB squats

- back squats heels evaluated

- DB stiff leg deadlifts

- seated leg extensions

- lying leg curls

Knee ups 4x25

Standing calf raises 4x25, 2x50, 1x100

*haven't worked my little calves in awhile*

Hour of cardio

Tomorrow is chest, hopefully to do some boxing, kickboxing, jiu jitsu, &/or MMA classes this week!

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Chest day!

Hour of cardio

5 movements 4x12 each

- flat bench press

- flat reverse grip bench press

- BB wide grip incline bench press

- incline DB pullovers

- flat bench DB flyes

Been feeling tired recently, maybe too much again. Maybe, just got a lot of stuff going on.

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Back attack day!

5 movements 4x12 each

- EZ curl bar underhand rows

- incline DB underhand rows

- incline DB back flyes

- close grip pull ups

*using country crush, but with straps*

- straight arm pull downs using pulley handles with resistance band

3x20 arm wrestling movements superset

Rotational movement & thumbless rindo curls

1 set as long as possible

2 KB bottoms up clean hold

Hour of cardio

Thought about abs,  but back is touchy from a rainy day at work...

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2 days, 1 post!

Thursday!:

Hour of cardio

5 movements 4x12 each

- seated BB BTN overhead press

- seated DB bent over laterials

- standing DB bent over swings

- standing DB side laterials

- seated BB overhead press

Knee ups 4x25

COC trainer 1x50

Friday!:

Decided last minute to go to a MMA seminar with legend Jose Pele Landi at Savage City Strength in Hillsborough NJ!

But, the owner, Shawn Parisi got a 58kg/128 lbs dumbbell with an inch handle... So, tried to 1 arm clean & press the damn thing!

Next time... next time...

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