JStepien Posted April 24, 2018 Author Share Posted April 24, 2018 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 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 24, 2018 Share Posted April 24, 2018 32 minutes ago, JStepien said: 2 hours & 15 minutes... tried to take little rest as possible in between sets Impressive! 1 Quote Link to comment Share on other sites More sharing options...
corefire Posted April 24, 2018 Share Posted April 24, 2018 how the jug feels? :-) Quote Link to comment Share on other sites More sharing options...
JStepien Posted April 24, 2018 Author Share Posted April 24, 2018 4 hours ago, corefire said: how the jug feels? :-) Not too bad, still slick, needs to get seasoned 1 Quote Link to comment Share on other sites More sharing options...
corefire Posted April 24, 2018 Share Posted April 24, 2018 have odered mine, now waiting for weeks, so i have you for motivation then :-) 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted April 25, 2018 Author Share Posted April 25, 2018 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! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted April 25, 2018 Author Share Posted April 25, 2018 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... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted April 26, 2018 Author Share Posted April 26, 2018 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 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 26, 2018 Share Posted April 26, 2018 Is this program documented somewhere? Quote Link to comment Share on other sites More sharing options...
JStepien Posted April 26, 2018 Author Share Posted April 26, 2018 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. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted April 28, 2018 Author Share Posted April 28, 2018 (edited) 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 April 28, 2018 by JStepien 2 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 5, 2018 Author Share Posted May 5, 2018 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 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 6, 2018 Author Share Posted May 6, 2018 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... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 8, 2018 Author Share Posted May 8, 2018 (edited) 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 May 8, 2018 by JStepien 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 10, 2018 Author Share Posted May 10, 2018 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... 1 Quote Link to comment Share on other sites More sharing options...
Guest Posted May 10, 2018 Share Posted May 10, 2018 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! Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 10, 2018 Author Share Posted May 10, 2018 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? Quote Link to comment Share on other sites More sharing options...
Guest Posted May 10, 2018 Share Posted May 10, 2018 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?? Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 10, 2018 Author Share Posted May 10, 2018 Everything is going with wedding plans, still engaged... DAMN! Lol... I'm staying away from grippers for awhile, fingers still feel it. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 11, 2018 Author Share Posted May 11, 2018 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 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 12, 2018 Author Share Posted May 12, 2018 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??? 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 13, 2018 Author Share Posted May 13, 2018 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! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 15, 2018 Author Share Posted May 15, 2018 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. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 17, 2018 Author Share Posted May 17, 2018 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... Quote Link to comment Share on other sites More sharing options...
JStepien Posted May 19, 2018 Author Share Posted May 19, 2018 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... Quote Link to comment Share on other sites More sharing options...
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