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Morgan's Grip Log


maidenfan

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11/24/08

12:00PM

Leg Medley (30 sec rest between exercises) - Front Squat - 150K x 2, Sandbag "Bearhug" Squat - 225 x 5, KB Front Squat - 40's x 10

3:00PM

Front Squats (30 sec rest) - 120K x 5 x 3 sets

Power Rail Tucked Planch Push-up (1 min rest) - Body x 4 Attempts, 4A, 3A, 3A

Fat Man Rows (1 min rest) - Body x 8, 8, 7, 6

HS 4way Neck (1 min rest) - 45x10, 55x10, 65x10, 75x10

Handstands - Body x 43 sec, B x 35 sec

Leg medley was a tuff one for me - going to continue these - really blasted my GPP. I've been grabbing and sqeezing my sandbags vs. cupping them the last few weeks - really pounding the grip good - makes my fingers quite sore.

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11/25/08

Elliptical - 21 mins (3 x 90 sec @ max level)

Treadmill - 24 mins (3 x 90 sec @ max level)

Worked my heart and lungs hard tonight - good workout.

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Some great training Morgan! I stumbled upon one of your bending videos again the other day and wondered how you were doing.

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Thanks for the comments Ben - not much grip training at all lately - especially bending. Some sledge work now and then. I do get some grip work from the sandbags though. I'm really trying to focus on getting into good shape - I have a year or so to go until I turn 40 and I want to be in the best strength/cardio combo shape I've ever been in. My duties at work are now requiring me to be in better shape.

11-26-08

Did some rowing and swimming (sprints across river current) today at work

Front Squats (30s rest) - 140K x 1 x 11 sets

Sandbag C&P - 225 x 1

Pull-ups - Body x 5

Tired today, need some rest. I'm going to try a new routine starting next monday - M, W, F - Mon - lowerbody, Weds - upperbody, Fri - lowerbody, Mon - upperbody, etc - alternate once a week then twice the next week. I have to kick the swimming in gear hard as I have some serious training at work involving a lot of serious swimming. Plus, its just too hard moving my bodymass through the water - I can feel its very, very slowly coming down though. I've been pretty stoked lately about my eating habits - lots of lean meats, eggs, green veggies, apples, pears and nuts.

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11/30/08

HS 4way Neck - 35 x 50 ea way

Pool Swimming

100m warm-up

Sidestroke w/zoomer fins x 20 mins

Chest Fly/Rear Delt Fly w/paddles (Alternate sets of 20) x 4 mins

Edited by maidenfan
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12/01/08 Lower Body Day

Front Squats - warm ups - 70K x 5, 120K x 2

Front Squats (30 sec rest between sets) - 140K x 2 x 2 sets, 140K x 1 x 16 sets, 120K x 2 x 5 sets, 120K x 1 x 20 sets (50 sets total - finished in 18 min 30 sec)

One of my better squatting sessions - legs thoroughly blasted.

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12/03/08

Elliptical - 25 mins (3 x 1 min @ max level)

Treadmill - 25 mins (3 x 1 min @ max level)

Hard tonight - legs are still blasted from yesterdays squat workout.

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12/03/08 Upper Body Day

BB Push Press (30 sec rest between sets) - 70K x 5, 110K x 5, 90K x 8, 70K x 10

Pull-ups (30s rest) - B x 5, 4, 3

Power Rail Tucked Planche Push-ups (1 min rest) - B x 3 attempts, 3a, 3a

Fat Man Row (1 min rest) - B x 10, 7, 5

Handstand Push-ups (1 min rest) - B x 5 sets (couple of reps, mostly standing for time)

Short on time, felt like a crappy workout. The push presses were pretty easy, so I think all the handstand work is paying off.

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12/04/08

Elliptical - 26:30 min (4000 steps - 3 x 1 min @ max level)

1-2 min break

Treadmill - 33:30 min (3 x 1 min @ max level)

Good, solid workout tonight - I'm finally starting to feel like I'm getting into better shape.

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I like you better when you do DB snatches for cardio than when you do so much elliptical and treadmill :tongue

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I like you better when you do DB snatches for cardio than when you do so much elliptical and treadmill :tongue

Ya? B ut thats hard :)

12/05/08

Lower Body Day

Front Squats (20s rest) - 70K x 5, 120K x 1 x 26 sets

Back Squats (1min rest) - 120K x 1, 150K x 1 x 2 sets

Not much today - felt tired and my lower back is still a little fatigued from Mondays squat workout. I think I'll keep the marathon squats sessions to the once a week workout.

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12/06/08

Pool Swimming

Fin Kick on back w/Bio-Fins x 500m

1 min rest

Breast Stroke w/paddles x 500m

1 min rest

Side Stroke w/Zoomer Fins x 500m

1 min rest

25m Sprints w/paddles & zoomers x 12 (30 sec rest between sets)

1 min rest

2-3 mins of sculling and flys

Great workout today. I got some new Apollo Bio-Fin XT's for my birthday this weekend - badass fins - really blast my legs.

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12/08/08

Upper Body Day

BB Push Press (30s rest) - 70K x 5, 120K x 5, 100K x 5, 90K x 5, 80K x 5 x 2 sets

Pull-ups (30s rest) - Body x 5

Rope Pull-ups (1 rope - 1 rep = 1 right on top and 1 left on top - 30 sec rest) - Body x 2, B x 2, B x 1, B x 1

Handstand Push-ups (hands on ground) - Body x 1 + 30 sec stand + 10 pushups, Body x 1 + 25 sec stand + 5 pushups, Body x 20 sec stand + 5 pushups

Pool Swimming

Fin kick on back w/Bio-Fins x 600m

1 min rest

Breast Stroke w/paddles x 600m

1 min rest

Side stroke w/zoomer fins x 600m

1 min rest

25m Sprints w/paddles and zoomer fins x 8 (30 sec rest between sets)

1 min rest

few mins of sculling and chest flys w/paddles

Birthday today (39) so I have one year to reach my "being in the best shape -strength/fitness" in my life. Sucks my Grandmother also died today so I had to do a RIP workout today for her. Hit a BIG PR in the pushpress - my previous 1 rep max was 125K for a single - I could have hit that for 5 today - 120K was that easy. The handstand work has really shot my overhead work up (on a bb anyway). Also hit a PR in the pool - did the first 1800m in 41:50.

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12/09/08

Elliptical - 21 mins (2 x 1 min @ max level)

DB Hang Snatch - 90lb x 80 reps (40ea arm) in 10:30

Man, the DB snatching really makes my heart pound - almost felt like a burnt my lungs some tonight - really, really good cardio!

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Morgan sorry to hear about your grandmother. She would have been proud of that BIG PUSH PRESS - great work!

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Thanks Sam!

12/15/08

Did some swimming in the lagoon today, but not enough to call a workout (water was 36 degrees - chilly)

Lower Body Day

Front Squats (30 sec rest) - 140K x 1 x 11 sets

Back Squats (30 sec rest) - 140K x 2 x 10 sets

Felt tired and crappy today - took some time off and ate like crap - gym was 25 degrees today too, maybe that was part of it (yeah, right)

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  • 2 weeks later...

12/28/08

Pool Swimming - ~45mins of sprints and fin kicks

Took some time off - probably needed it - felt good to swim. The time off gave me some time to reflect on what I need to do to accomplish my goals. Ate like crap over the holidays - body feels sluggish and tired.

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12/30/08

Pool Swimming - 41:30 (no breaks - swam w/bio-fins & hand paddles - sprints, fin kicks, breast stroke & chest flys)

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12/31/08

Pool Swimming - 40 mins (10min fin kick, 10 min x 25m paddle sprints - 30sec rest - 10 min x 25m fin kick sprints - 30sec rest - 10 min breast/chest fly combo)

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01/01/09

AM - Lagoon Swimming - 15 mins sprints

PM - Pool Swimming - 30 mins fins kicks & sprints

Have about 11 months left to get in the "best shape of my life" - Swimming really makes me feel good. Now that I'm starting to get into reasonable shape I'm really realizing what a slug I've been for the last several years. Anybody can lift weights and get strong, but it takes a really dedicated man/woman to get themselves into "real" (strength and endurance) shape.

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I'm very impressed of all the training you do, and the motiviation that you seem to have with all the cardio!

Good luck! :rock

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Thanks Martin, I appreciate the comment. I really gotta buckle down if I want to reach my goal.

01/02/08

20 min lagoon swim

30 min pool swim

Did an open water swim out to the mouth of the river then towed a buoy back to the boathouse - was in the water about 20 mins. Even with a drysuit and woolies on, the 35 degree water started making my legs cramp up a bit and make my chest cool down - mucho respect for cold water.

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