Becoming An All-american Badass!

[nArKeD]

In 6 months time I have some goals that I'd like to reach. I'll be training hard and will keep a workout log in this thread for the duration. Around June 15th I'll try to schedule a Washington (state) Gripboard members meeting so we can play with grip toys and witness me attempt these feats of strength. Some of these goals I'm confident I can reach easily, others are big stretches. I think the mix is good for motivation during training.

Listed in No Real Order:

150lb Sandbag/Beer Keg Snatch/Clean Press

Double My Bodyweight Full Squat and Deadlift

Bend a 60d

Rip a Full Deck in Under 45 Seconds

Close BB Super Master

Deadlift 40 lb. Block Weight

Deadlift 140lb. on 2" Thick Dumbells (1 in each hand)

30" Vertical Jump

<11.5s 100m Dash

Sub 8% Body Fat

Full Front and Side Splits

[Will add O-Lift Goals Later]

20 BW Pulllups

125lb. Wrist Curl

80lb. Reverse Wrist Curl

50 Fingertip Pushups

Frontflip and Backflip

35lb. Plate Curl

[nArKeD]

Phase 1: Stage A

2 Week Cycle:

Goals: Recover fully from mild left shoulder capsule sprain as well as knee/shin weakness in right leg. Drop a little weight as well. Prepare the body/CNS for the more taxing strength phases ahead.

Daily Schedule:

Dynamic Stretching

Morning GPP: Jumping Jacks, Shuffle Splits, Vertical Hopping, Slalom Jumps (30 seconds per exercise, 4 Circuits)

Afternoon Bodyweight Calisthenic Circuit: Jumping Jacks, Shuffle Splits, Bear Crawl, Neck/Back Bridge, Situps, Burpees (30 seconds per exercise, 6 Circuits, 30 seconds rest in between circuits)

Tumbling Drills

Relaxed Stretching

Static Active Stretching (Before Bed)

Grip Schedule:

Day 1:

2 Warmup Squeezes on Trainer Per Hand

6 Sets All Out Squeezes on #1 (5s Holds), 60s Rest

Wrist Curl: 2S, 3R, 60s Rest

Reverse Wrist Curl: 2S, 3R, 60s Rest

Sledge Twist: 4S, 4R, 60s Rest

Overhead Lever: 4S, 4R, 60s Rest

Rear Lever: 4S, 4R, 60s Rest

Sledge Toss: 2S, Fatigued (End of Workout), 90s Rest

Day 2:

Pinch Block (Varied Width): 6S, 5s Holds, 60s Rest

Block Weight Clean and Press: 6S, R Short of Failure, 120s Rest

Thick Bar Heel-Toe Farmers Walk (Varied Handle): 8S, 10 Yds, 120s Rest

Day 4:

2 Warmup Squeezes on Trainer Per Hand

6 Sets Dynamic Squeezes (Reach Out, Grab Gripper, Crush as Quickly as Possible) on Trainer (5s Hold), 60s Rest

Wrist Curl: 2S, 3R, 60s Rest

Reverse Wrist Curl: 2S, 3R, 60s Rest

Sledge Twist: 4S, 4R, 60s Rest

Overhead Lever: 4S, 4R, 60s Rest

Rear Lever: 4S, 4R, 60s Rest

Sledge Toss: 2S, Until Explosiveness is Lost, 90s Rest

Day 5:

Pinch Block (Varied Width): 6S, 2s Holds, 4R, 60s Rest

Block Weight Clean and Press: 6S, R When Explosiveness Is Lost, 90s Rest

Thick Bar Explosive Deadlifts (varied Handle): 8S, 4R, 90s Rest

Day 7:

2 Warmup Squeezes on Trainer Per Hand

6 Sets Trainer For Reps, 180s Rest

Sledge Twist: 3S, 25R, 180s Rest

Overhead Lever: 3S, 25R, 180s Rest

Rear Lever: 3S, 25R, 180s Rest

Sledge Toss: Fatigued (End of Workout)

Day 8:

Pinch Block (Varied Width): 4S, 60s Holds, 3R, 180s Rest

Block Weight Farmers Walk: 6S, Just Before Failure, 180s Rest

Thick Bar Farmers Walk (varied Handle): 6S, 200yds, 180s Rest

Day 9:

Rest

Weighted Work: TBD

[nArKeD]

Guess you can't edit after a certain time....

Weighted Work:

Day 2/5:

1-Legged Leg Press: 5S, 6R, 90s Rest

Seated Calf Raise: 6S, 3R, 30s Rest

Calf Raise in Leg Press: 6S, 4R, 60s REst

DB Bench Press: 5S, 6R, 90s Rest

DB Shoulder Press: 3S, 6R, 90s Rest

DB Skullcrushers: 3S, 6R, 90s Rest

Rotator Cuff Workout (T-Mag Issue 280)

Isometric Stretching for Workout Muscles

Day 3/6:

1-Legged Good Mornings: 5S, 6R, 90s Rest

Reverse Hyper: 4S, 6R, 90s Rest

Bent Over Barbell Row: 5S, 6R, 90s Rest

Seated Rope Row to Neck: 3S, 6R, 90s Rest

Scapula Retractions Hanging From Pullup Bar: 4S, 6R, 90s Rest

Hanging Leg Raise w/ Pike: 3S, 6R, 90s Rest

Abdominal Circuit: Plank, Side Plank, Horse Stance (30s Holds, 3 Circuits, 90s Rest)

Isometric Stretching for Workout Muscles

Edited December 16, 2003 by nArKeD

[nArKeD]

Not a good start yesterday. Missed my crush workout and afternoon calisthetics. Morning GPP sucked as well (I did it, but I felt dead). But on the bright side I got in a good Karate workout.

[nArKeD]

Everything went great yesterday. Diet was spot on, and I almost passed out after the cardio. Felt refreshed after the weighted work and today my shoulder feels stronger.

[austinslater]

Good luck with your goals, There are a few of us in washington state. make sure to get ahold of me for the get together. also some of the n. cal guys like porkbone, gorrilla, and clay. it would be fun to get a big group together. later-Austin

[nArKeD]

Smooth as silk yesterday. Weightilfting was perfect once again. I ditched my calisthenics because I had a karate workout. Sore as hell today.

[nArKeD]

Definetely pleased with how yesterday went, I love sledge work. I ate a little cheat meal (General Tso's Chicken and about a cup of fried rice). My weight is fluctuating pretty violently right now. In the last two days I've been between 185 and 178. My target weight in June is approx. 170, so I'll likely need to go down to 165. I haven't been that low in almost 4 years. I'll truck on with the diet and working out and hope results come (too early to tell only 4 days in). Fatigue has gone down today from yesterday. I replaced back bridges with hindu pushups for calisthenics yesterday due to a sore posterior chain and will likely do so again today. Triceps sore today (yay!).

[nArKeD]

Feeling fatigued for the second day in a row. Will skip calisthenics, and get some early rest. Today went good otherwise. I'm going to need to make some more block weights tomorrow.

[nArKeD]

Found some stretch marks on my lower back today. Anyone know of preventative measures for these?

[nArKeD]

Looks like I'll need to change my goals for the squat and deadlift. All I'll need to do is maintain my strength and drop weight to 165 (I can do it without losing muscle) and I'll be a couple workouts away from hitting 330. I haven't squatted lately.... but I imagine it'll be up there too. Sumo deadlifted today. Pulled 260 for a triple (not to failure though). I'm built for conventional, but I was still sore from the good mornings earlier this week... so I substituted sumo for good mornings. Intense calf soreness, so I was unable to do morning GPP, but calisthenics weren't too paintful.

[nArKeD]

Put off the crush workout til tomorrow. Forearms were close to their limit and had deep muscle soreness; I don't believe in training under such circumstances. Did a contrast bath and some other active recovery.

[dannyboy]

carefull not to overtrain.

[nArKeD]

Sorry this hasn't been updated in awhile. I've been working out during the holiday season, but just w/ tempo runs, sprints, and bodyweight exercises. I'll be gone again starting tomorrow (going to Oregon and then to Mexico) for about 10 days. Grip wise, I've just been playing with all the stuff I got for Xmas. I'll have a new routine designed for the next phase when I get back (I got a ton of great books for Xmas).