maidenfan Posted January 4, 2008 Author Share Posted January 4, 2008 01-03-07 Band Stretching Grasso-Smith Warm-up DB Snatch/Press Combo - 80x10 (5 ea shoulder), 90x2, 100x2, 115x2, 115x2, 115x2 DB Wrist Curl - 70x8, 80x8 Treadmill Intervals - 20 mins Overhead Squat Shoulder Stretches - Bar x 5, Bar x 5, 65 x 5 I'm going to really start hammering the OHS Stretches - really focus on technique and the hands come in ea set and the shoulders get pushed back at the bottom for a few seconds. I'm finally starting to be able to squat back properly without the olympic shoes on. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 5, 2008 Author Share Posted January 5, 2008 01-04-08 Band Stretching Shoulder Rehab - Scarecrows Grasso-Smith Warm-up Snatch Grip DL (standing on 3" blocks) - 135x5, 225x5, 315x5 DL - 405x1, 455x1, 525xTo Knees (felt crappy tonight) Cable Row - 150x10, 200x10, 220x7 "Power Rail" Push-ups (feet elevated 18") - Bx10, Bx10, Bx10, B+mini band x 10, B+Minix10 (50 reps total) alt sets w/ Cable Row - 200x8, 180x8x4sets, 180x10 (50 reps total) Reverse Cable EZ Curls - 80x10, 70x8, 70x8 "Power Rail" Handstands for Time (change grip ea set) - Body x 40 sec, B x 31 sec, B x 30 sec, B x 28 sec Overhead Squat Stretches - Bar x 5 Deadlifting tonight sucked big time - low back felt weak. The "Power Rail" handstands for time really made my shoulders feel strong. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 5, 2008 Author Share Posted January 5, 2008 01-05-07 Band Stretching Shoulder Rehab (DB Retractions, YTWI, YTWT, Dip Shrugs, Swiss Ball Push-ups) Grasso-Smith Warm-up Rope Extensions - 130x12, 130x10, 130x10, 130x8 Alt sets w/ Preacher Curls (machine) - 100x12, 120x10, 120x10, 130x8 Treadmill Intervals - 20 mins (worked pretty hard on these) Overhead Squat Stretching - Bar x 1, 95x1 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 7, 2008 Author Share Posted January 7, 2008 01-06-08 Pull-ups/Chin-ups - (P)Body x 7 (PR), ©Body x 7 (PR), (P)B x 6, ©B x 6 alt sets w/ "Power Rail" Handstand Push-ups - Body x 1.5, B x 2.5 (PR), B x 3 (PR), B x 2 + 30 sec hold alt sets w/ Hammer Strength 4way Neck - 35x20, 45x20, 55x15 Felt good today so I did an extra workout and nailed a few PR's Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted January 7, 2008 Share Posted January 7, 2008 Great stuff dude! As I've said before, cool to see heavier people doing BW stuff!!! Work on those pullups man, once you can crank 10 or more with ease, it's time to start adding weight!! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 7, 2008 Author Share Posted January 7, 2008 My pull-up strength is my greatest weakness - I really need to stay on them. Thanks for the comments. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 8, 2008 Author Share Posted January 8, 2008 01-07-08 Band Stretching Grasso-Smith Warm-up (really liking this - definately try it) Squats - Barx6, 135x6, 185x5, 225x5, 275x3, 315x1, 365x1, 405x1 Bulgarian Split Squats - Body x 8 Hip Belt Cable Squats - 120x10, 150x10x3sets Sledge Levers - 8lber, 12lber Overhead Squats - 95x5, 135x5 BB Wrist Curl - 135x10, 135x10, 135x4 BB Reverse Curl - 65x8, 95x8 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 9, 2008 Author Share Posted January 9, 2008 01-08-08 Band Stretching Grasso-Smith Warm-up Tabata - Machine Leg Extensions - 50lbs 1 min rest Tabata - Machine Horizontal Squat - 150lbs 1 min rest Tabata - Machine Leg Curl - 165lbs Treadmill Interval/Hill Combos - 31 mins Legs were shot after tonights Tabata workout. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 10, 2008 Author Share Posted January 10, 2008 01-09-08 Band Stretching Grasso-Smith Warm-up Cable Rows - 150x10, 200x10, 190x10, 190x10 alt sets w/ "Power Rail" Handstand Push-ups (vary grip ea set) - Bx2, Bx3, Bx2, Bx1.5 Rope Pull-ups (2 ropes) - Bx5, Bx4, Bx4 alt sets w/ "Power Rail" Push-ups (vary grip ea set) - Bx15, Bx15, Bx15 Chins - Body x 4 (spent) Dips - Bodyx10, Bx10, Bx10 alt sets w/ Strive 60 Degree Curl Machine - 55x10, 55x10, 55x10, 55x10 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 11, 2008 Author Share Posted January 11, 2008 01-10-08 Band Stretching Grasso-Smith Warm-up Behind the Neck Jerk/Squat/Overhead Squat Combo - Barx5, 65x6, 95x5, 115x5, 135x5, 135x5, 135x5 DB Hang Snatch - 80x10 (5 ea shoulder), 110x10, 110x10 The BTN Jerk/Squat/OHS combo is a cool exercise - I think it'll really help w/the joint mobility and athleticism. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 12, 2008 Author Share Posted January 12, 2008 01-12-08 Band Stretching Grasso-Smith Warm-up Shoulder Rehab - Circles with a band Lat Pulls (no knee support) - 150x10, 160x10, 170x10, 180x10 Rear Delt Flys (Machine) - 80x10, 100x10, 120x10, 140x10 BTN Jerk/Squat/OHS Combo - 95x5, 115x5 Muscle Snatch - 115x5, 115x5 (good exercise) Elliptical Machine - 30 mins EZ Bar Curls - 65x10, 115x10, 135x8 alt sets w/ Cable Rope Extensions - 140x12, 140x12, 140x8 Good workout today - felt great. Muscle Snatches are an outstanding shoulder exercise - definately try them! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 14, 2008 Author Share Posted January 14, 2008 (edited) 01-13-08 Elliptical - 15 mins Ivanko Super Gripper - several squeezes, inverted and regular Machine Bench Press - 285x5 Machine Shoulder Press - 285x5 Lat Pulls (no knee support) - 200x10 Machine Rear Delt Flys - 140x10 Machine Preacher Curl - 160x10 Machine Tricep Ext - 140x10 Edited January 14, 2008 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 15, 2008 Author Share Posted January 15, 2008 01-14-08 Band Stretching Grasso-Smith Warm-up MG Bell DL (2.5" 180lb Solid DB) - Rx1 Lx0 Sandbag/Keg Shoulder/Squats - Set 1 - 150SB x 1, 186lb SB x 1 (4 shoulders/4 squats) Set 2 - 186SB x 1, 206Keg x 1 (4 shoulders/4 squats) Set 3 - 206Keg x 1, 186SB x 1 (4 shoulders/4 squats) Set 4 - 206Keg x 1 (2 shoulders/2 squats) Set 5 - 206Keg x 1 (2 shoulders/2 squats) Long day, stopped here - tired. The shoulder/squats were the best exercise I've ever done, period. These will make a person strong - gonna do these for a while (cuz I suck at them right now) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 16, 2008 Author Share Posted January 16, 2008 01-15-08 Neck work w/bands - 3 sets 20 mins elliptical Neck work w/bands - 2 sets Band Stretching Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 17, 2008 Author Share Posted January 17, 2008 01-16-08 Band Stretching Neck Stretching w/bands Grasso Smith warm-up Lat Pulls (no knee support) - 180x10, 180x10, 180x10, 180x10 alt sets with: Standing DB Press (strict) - 60x5, 80x5, 100x1, 110x1, 120x1 DB Row - 110x10, 110x10, 110x10, 110x10 alt sets with: Machine Bench Press - 285x6, 285x6, 285x5, 285x5 Neck work w/bands Pretty crappy workout - starting to feel drained - probably should take a few days off. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted January 17, 2008 Share Posted January 17, 2008 Forget those latpulls and DB presses, go back to pullups and handstand pushups Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 18, 2008 Author Share Posted January 18, 2008 I hear ya, but I get bored easy and need to mix it up. 01-17-08 10 mins elliptical Band Stretching Band Neck work - 3 sets 20 mins Treadmill Intervals Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted January 18, 2008 Share Posted January 18, 2008 120 is a good strict db military! Good work Morgan. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 21, 2008 Author Share Posted January 21, 2008 Thanks buddy, should be better though. 01-21-08 Band Stretching Grasso-Smith Warm-up BTN Jerk/Squat/Overhead Squat Combo - Barx3, 95x5, 135x5, 185x1, 185x1, 185x1 Power Clean - 185x1x3sets Sandbag Clean & Press (strict press) - 150x5, 186x1, 225x1 Pull-ups - Body x 7, Bx5, Chins Bx5, Bx4 4way Neck - 35x20, 45x20, 55x20 Going to start doing full body workouts 3 days a week now (maybe a little extra now and then on off days). The BTN Jerk/squat/ohs combo is an excellent exercise - takes a little bit of skill and athleticism, which I need badly. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted January 22, 2008 Share Posted January 22, 2008 Just curious: how much can you strict press, and how much can you strict chinup with? I've been dealing with a nagging AC joint artrosis for almost a year now, and I'm thinking it might have been caused (among other things), by an imbalance in my vertical pressing/pulling. This is the first time I type this, just thought of it today... you see, I've read about imbalances, but usually it's people pressing too much, and not pulling enough. Me, well, before the pain begun, the best I was strict pressing on a barbell was 95lbs, 3 sets of 5... and I think at that time I set a PR of 9 strict, deadhang chin-ups at maybe 180lbs BW? .. a couple of months ago I did 6 strict chins with 25lb at around 180, and I pressed overhead and 85lbs felt super hard. (have not pressed overhead at all for many months). So I can chinup with a total weight of 200lbs for reps, but I have never pressed 100lbs, although I probably can for at least a single.. but still, it's half the weight. Does this seem normal? Sorry to type this in here!! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 22, 2008 Author Share Posted January 22, 2008 You noticed my biggest flaw Arturo - the difference between my vertical press/pull is very big - my horizontal pull not so much. I havent maxed out a strict press in a while, but its probably in the 240-250 range right now (@280 BW). I have no clue what my weighted pull-up is as I can only do about 7 bw pull-ups right now. I guess the difference isnt that great when you look at it like that? I have been doing a lot more pulling the last month or so and my shoulder pain has pretty much gone away (along with stretching and rehab exercises). Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted January 22, 2008 Share Posted January 22, 2008 It seems people can pull more than push, at least vertically. In my own case, twice the weight seems to point out an imbalance. You're doing well man, and even better if you're doing them off ropes and stuff!! Keep at it, and soon enough you'll be using those sandbags of yours to hold between the feet for a chinup! :tongue Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 22, 2008 Author Share Posted January 22, 2008 Keep at it, and soon enough you'll be using those sandbags of yours to hold between the feet for a chinup! :tongue Only a hardcore dino trainer would think of that Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 23, 2008 Author Share Posted January 23, 2008 01-22-08 Elliptical - 10 min Band Neck Work - 3 sets Treadmill Intervals - 20 mins Rev. EZ Curls - 95x8, 115x8 alt sets w/ ISG (4 springs) - 2/4/6/8 x 4, 2/4/6/9 x 4 HS Quote Link to comment Share on other sites More sharing options...
maidenfan Posted January 24, 2008 Author Share Posted January 24, 2008 01-23-08 Band Stretching Shoulder Rehab - Band circles Grasso-Smith Warm-up BTN Jerk/Squat/OHS Combo - Barx3, 95x3, 135x3, 185x1, 205x1, 205x1, 205x0, 185x1 Power Clean - 185x1, 205x1, 205x1, 205x1 Sandbag Clean & Press (1 clean, strict press) - 150x5, 186x3, 225x2, 225x1 Rope Pull-ups (2 ropes) - Body x 7, B+25x2 Pull-ups - B+25x2, B+25x2 Chins - B+25x2, B+25x1 + 3 pullups (bodyweight only) 4way Neck - 45x25 Quote Link to comment Share on other sites More sharing options...
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