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Morgan's Grip Log


maidenfan

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I'd like to say those were full balances, but they werent - 15 secs is about all I can do right now. Those times were feet against the wall while trying to kick off and balance with some partial presses. I'm having a real hard time with the handstands, but I'm sure it'll come in time.

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10-23-08

Front Squat (20 sec rest between sets) - 120K x 10, 120K x 2 x 10 sets (6 min 10 sec total time)

HS 4way Neck - 35x25, 45x25, 55x25

Good squat workout. Tonight is also my second pool night in the scuba class I'm taking - fun stuff.

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10-25-08

Swimming:

100m crawl, 100m breast, 50m chest flys, 100m fin kick, 100m side stroke - 30 sec rest between each

Repeat - 45 sec rest between each

25m sprints x 8 - 30 sec rest between each

HS 4way Neck - 45x25, 55x20, 65x15

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10-27-08

Front Squats - 70K x 5, 120K x 1

Front Squats (30 sec rest between sets) - 150K x 2, 150K x 1 x 4 sets, 140K x 1 x 5 sets, 130K x 1 x 20 sets

Elliptical/Treadmill - 20min/20min

Good squat workout today.

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10-28-08

4way Pull-ups (reg pullup, alt grip - ea way, chin = 1 rep) - B x 1 x 3 sets

"Power Rails" Tucked Planche - attempt Handstand (no wall support) - B x Fail x 3 sets (hammers my upper body)

Pull-ups - B x 5 x 3 sets

Handstands - B x several attempts

Walk on Hands (buddy holding legs) - 2 x 25' trips (forward and back)

Seated DB Clean & Press - 70's x 5, 80's x 5, 100's x 1

Elliptical - 20 mins

I'm going to switch it up and start a new routine next week - something like this - http://www.ironsports.tv/brute.htm

Edited by maidenfan
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10-29-08 BW - 288

Swimming

Sidestroke w/zoomer fins - 10 mins

1:30 sec break

Breast Stroke w/paddles - 5 mins

1 min break

Long fin kick on back & Chest fly combo (sorta simulates a white water swimming stroke) - 10 mins

30 sec break

Sidestroke w/zoomer fins - 10 mins

4way Neck - 45x25, 55x25

Switched it up swimming tonight - really suprised myself how much swimming I did (almost nonstop for 35 mins). The sidestroke is definately the stroke my body is built for - I move quick (lol for me), with power and a lot less energy than the normal crawl stroke and it gives my whole lower body and great workout.

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10-30-08

Front Squat (15 sec rest between sets) - 120K x 5, 3, 2, 2, 2, 2, 2, 2, 1, 2, 2, 2, 1, 2, 1, 2, 1, 2, 2, 2 (40 reps total)

Low on time today - great squat workout - just enough time to rack, mark the log then squat again - singles now and then to catch my breath. Really got the heart and sweat going.

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10-31-08

D-Ring Pull-ups & 4 way Pull-ups

Alt sets with:

Handstand Push-ups (few solid ones then attempts) & Power Rail Tucked Planche Push-up Attempts

Short, but still a good workout.

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11-01-08

Swimming -

Sidestroke w/Zoomer Fins - 10 mins

1 min break

Breast stroke w/paddles & fins - 10 mins

1 min break

Fin Kick on back/Chest fly combo - 10 mins

1 min break

Sidestroke w/Zoomer Fins - 10 mins

1 min break

1:30 sec Rear Delt/Chest Fly Sprint w/paddles

4 way Neck - 45x25

40 mins or so of solid swimming today - great workout. Between the short rest squatting and sidestroke w/fins, my legs are getting pounded hard - they feel used, but strong.

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11-03-08

Front Squats (30 sec rest between sets) - 140K x 2, 140K x 1 x 10 sets

Front Squat/Back combo - 140K x 1

Back Squats (1 min or less rest) - 140K x 1, 160K x 1 x 16 sets

Was planning a marathon squatting session tonight (50+ sets) but my left knee started getting a little sore - another night.

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11-04-08

Several sets of Pull-ups x 5 and handstand pushups/attempts to walk

Seated DB Clean & Press - 70's x 5, 80's x 1, 100's x 1, 100's x 1, 80's x 5

DB Rows - 100 x 20, 100 x 20

DB Hang Snatch - 100 x 10, 100 x 10

Elliptical/Treadmill - 21mins/25mins

2 x 45 sec handstands

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11-04-08

handstand pushups/attempts to walk

I'd like to see some footage of that. :)

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Lol, maybe when I'm actually able to do it!

11-05-08

Swimming

Sidestroke w/zoomer fins - 10 mins

1 min break

Combo breast stroke/chest fly/fin kick - 18 mins

My boss wants to start swimming in the lagoon at work - gonna be cool to actually get paid to go swimming. Little different than pool swimming as the water is about 42 degrees in the winter, so we'll be suited up in dry suits. We also have some surf skis and lots of buoys to hook on to and pull around.

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10-07-08

600m dry suit swim in the lagoon - water was about 48-50 degrees - freaking cold

10-08-08 BW - 286

Pool

15 min sidestroke w/zoomer fins

45 sec rest

10 min breast stroke w/paddles on hands

30 sec rest

10 min Fin kick/chest fly on back

45 sec rest

10 min sidestroke w/zoomer fins

45 sec rest

Rear delt/chest fly sprints w/hand paddles - 30 sec rest x 2

Best swimming day yet - slowly getting better.

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10-09-08

Swimming - a few 100m sidestroke/crawl intervals, several 25m crawl sprints (30 sec rest), rear delt/chest flys w/paddles - 32 mins total

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11-10-08

Back Squats - 70K x 5, 120K x 2

Back Squats (30 sec rest) - 160K x 1 x 10 sets

Sandbag "Bearhug" Squats (30 sec rest) - 150lbs x 5, 225lbs x 5, 2, 1, 1, 1

Hammer Strength 4way Neck - 45x15, 55x15, 65x15

Felt weak and crappy today - legs were sore at the beginning of the workout. Weak on the back squats, but the sandbag squats felt awesome - totally kicked my ass - really gassed me out. They also make my legs feel so strong and they allow me to squat all the way to the bottom and keep my back straight as a board - got my grip and arms a bit too - GREAT exercise.

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Those sandbag squats sound pretty awsome. Never thougth of doing that, I always put the sandbag on my back. Will have to give those a go? Thanks

Take care

Tom

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Anything with sandbags is pretty awesome man - makes a guy feel strong to throw one around.

11-11-08 BW - 285

Elliptical - 20 mins (3 x 1 min sprints)

Treadmill - 20 mins (3 x 1 min sprints)

Awesome cardio workout tonight - feel great! I'm going to switch to a Mon-Squat, Weds-Push, Fri-Pull workout for a while and see what happens - change up the exercises some w/heavy emphasis on the sandbags.

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11/12/08

Sandbag Clean+Press+"Bearhug" Squat combo (30 sec rest) - 185 x 2 x 3 sets, 225 x 1, 185 x 2

Towel Pull-ups - B x 5

Pull-ups - B x 6, 5, 4, 4

Handstands - B x 40 sec (4-5 partial reps), B x 40 sec (2-3 partial reps), B x 32 sec (lots of shrugs), B x 21 sec (lots of shrugs)

Not much time tonight, pretty good workout though - sandbag work was tough and the towel pullups (used dish towels) fried my grip.

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11-17-08

Front Squats (30 sec rest between sets) - 140K x 1 x 10 sets

Sandbag Clean & Press (1 clean/strict press/30 sec rest) - 185x5, 225xClean only, 185x4

Pull-ups (30 sec rest) - Towel PU/Bx5, Pull-up/Bx5, D-Ring PU/B x 2 x 2 sets

DB Hang Snatch (30 sec rest) - 90 x 10 x 2 sets

Handstands - Body x 40 sec (several partial reps and shrugs)

Hammer Strength 4way Neck - 55x25

Good workout today - little rest = heart pumping and lots of sweat - the DB snatches really kill me - lots more than the other exercises. I probably had ~2 min breaks between exercises. Had 4 hours of DT's at work this morning too.

Side note - I did my 5 open water dives this weekend up in Washington (Titlow Beach and Sunrise Beach - Gig Harbor, WA) - awesome sport - I wish I could afford all the gear right now. Went down to 65' on my third dive and saw four octopus and a huge, 7-8' Wolf eel - pretty cool stuff.

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11-18-08

BW-286

Elliptical - 20 mins (4 x 1 min max effort sprints)

Treadmill - 20 mins (4 x 1 min max effort sprints)

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11-19-08

Morning Lagoon Swim (drysuit and fins) - ~1000 yards

PM - BW - 289

Sandbag "Bearhug" Squats (30 sec rest) - 150 x 5, 185 x 5, 225 x 5

Sandbag "Bearhug" Squats (1 min rest) - 185 x 5 x 3 sets

"Power Rail" Tucked Planche Push-ups (45 sec rest) - Body x 3 Attempts, B x 4A, B x 3A

Fat Man Pull-ups (45 sec rest) - B x 10, B x 8, B x 6

DB Hang Snatch (30 sec rest) - 90 x 10 x 2 sets

HS 4way Neck - 45 x 25

Handstands - B x 30 sec (several partial reps and shrugs), B x 34 sec (some partial reps and shrugs)

Swim was good - really woke me up as the water temp was about 47-48 degrees. I took my resting heart rate when I woke up this morning with a chest strap monitor - 57 bpm initially, down to 47 bpm with 30 sec of relaxed breathing then hovered between 48-52 for the next 30 sec or so. I thought that was pretty darn good for my fat ass - I'm glad all the effort is paying off somewhere. Sandbag squats were really good - could only handle 3 sets at 30 sec rest. DB hang snatch @ 30 sec rest are still the king of killing me though. Good overall workout tonight.

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11-21-08

~1/2 mile lagoon swim

Front Squats - 70K x 5, 120K x 1, 150K x 1 x 2 sets

Sandbag Bearhug Squats (30 sec rest) - 185 x 5 x 3 sets

Front Squat/Strict Press Combo (30 sec rest) - 155 x 5 x 3 sets

Pull-ups (30 sec rest) - Towel PU/Bx5, D-Ring/Bx5, Pullups/Bx3

4 way Neck - 45x25

Handstands - B x 2 sets (30-40 sec ea)

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11-22-08

Pool Swimming

25m sprints x 10 (30 sec rest between sets)

2 min rest

Sidestroke w/zoomer fins & paddles x 20 mins

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