gothrik Posted November 3, 2010 Share Posted November 3, 2010 So I haven't posted a training log in a really long time... So I am going to start doing so again so I have an online record of my training, so others can see what I'm up too, and comment or make suggestions as they like. Just some background info: In the past I have done: The old bodybuilding split styles Super Squats (20 rep squat program) Stone and Log lifting (almost exclusively for a while) PTTP (Power to the People, Pavel) HIT (High Intensity Training) Oxford Method De'Lorme Method Crossfit P90X (Tried it on a "dare") I have done some unsanctioned competition in powerlifting in high school, and in olympic lifting. Also I am in school right now to be an athletic trainer with the goal of getting my doctorate in PT, and I'm a certified personal trainer. Anyways, I combine some aspects of the beneficial parts of each style I found useful along the way, my training is always evolving and probably will always change slightly over time as I'm always looking for "new tools" and new tricks to spring out some new gains and fitness levels... So some workouts from a few days back to start out with Also to clarify my universities freeweight gym is closed on weekends so I go to the machine room to just do something (it has a dip rack at least) The machines are also cybex machines (I hate cybex machines, so many better ones out there if you have to use a machine... and most don't list the actual weight you are lifting.) Oct. 17, 2010 Dips- 26 Pulldowns- Cybex-150#-15 Overhead-cybex-"11"-3, "8"-10 (done in a Super Set) Curls- cybex- "6"-12 Triceps-cybex-"6"-20 Leg Press- Cybex- "18"-6, "10"-10 (done in a super set) Calves-cybex machine- 290#-15, 150-15 (SS) Floor abs for a burn, not strength today. And internal and external shoulder rotation with bands. Oct 19, 2010 Bench - dumbbell- 45#- 12 (warmup), 75#-12 Rows - dumbbell- 75#-12, 45#-fast-20, 45#-slow-5 (super set) Dumbell MP-seated 50#-8 Curls-Seated-45#-6 + 5 "1/2" reps Tricep press down- 60#-15 Walking Lunges-dumbells-45#x2-down the gym and back Abs and back-bodyweight on HGD (hamstring and glut developer) 30 reps Grip- IM-parallel closes- 1- 20 easy Ivanko gripper 6.6/3.4 (first spring / second spring) -20 Both grip a super set External and internal rotator work. October 20, 2010 Climbing wall- 1 Hour Roughly every other climb with 20# in ankle weights added. Try to make it hard on grip by doing difficult holds and routs for the hands. I will continue this later. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 4, 2010 Author Share Posted November 4, 2010 October 21, 2010 Grip sore and tired Warmup- Bench-DB- 45#-12 Workset-80#-9 little rough form DB Rows-80#-12 DB MP-seated- 50#-9 Seated 45° Curls-DB-35#-8, 25#-6 (SS) Triceps Press Downs- 70#-15 Squats- Warmup- bodyweight-10 Warmup- 135#-5 Warmup- 185#-5 Work sets- 225#-5 Rock Bottom (thighs to calves shoulder width feet) 185#-5 RB again (each set of squats done as fast as the weight can be changed) Abs- HGD/Roman chair- 20# ball- 20/5 (20 reps then 5 twists each side) Bulgarian Split Squats- DB- 45#x2-8 October 24, 2010 Dips- 28 Pulldowns-cybex-175.5-10 Overhead-cybex-"9"-7 Curl-cybex-"8"-8 Triceps-cybex-"10"-8 Leg Press-Cybex- "10"-8, "16"-10 Oct 26, 2010 Warmup -Bench- 135#-10 Workout- Bench 205#-6 DB Bench- 70#-6 (SS with the previous bench set) DB Rows-85#-10 DB mp- seated- 40#-16 Curls-seated-cable-50#-12 (low pulley) Triceps press down-80#-12 Squats- 135#-5 225#-5 RB Lunges 50# DB- 2 lengths (24 total steps) Snatches- 95#-3 105#-1 Deadlift-315#-4 Calf Machine-cybex-290#-10, 190#-20 (SS) Weighed myself- 195# Oct 28, 2010 DB Bench- 45#-12, 85#-6, 50#-8 (SS) Pulldowns-180#-10 DB MP- 45#-12 Curls-loose-seated-40#-10 Curls-super strict-seated- 25#-6 (super set with other curls) Triceps Press Down- 80#-14 Squats-bar-5 135#-5, 235#-5 (ss) brief rest then 3 breath squats- 135#-20 (3 deep breaths at top between reps) Power work: Snatch- 95#-3, 115#-1, 135#-1 Barbell MP-95#-10 Core work: Roman Chair twists- 25# ball- 10,5m,5,5m (10 each side, 5 full crunches to middle, 5 each side, 5 middle) Stretching Grip: IM-1-parallel- 25 Ivanko-6.6/4.4 (each spring height)-20 Extensors-green-30, white-slow-30 Shoulders- internal rotations- 2 bands-10, 3 bands-10, 4 bands-11 External rotations- 1 band- 25 Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 4, 2010 Author Share Posted November 4, 2010 November 1, 2010 Bench-DB- 45#-10, 75#-10 Rows-DB- 85#-15 MP-DB-Seated-45#-14 Curls-decline 45°- 40#-10, 30#-5 (SS) Legs- Bulgarian Split Squats- DB-50s-10 Deadlift- 135#-8, 225#-4 (DO grip), 335#-2 (Switch grip no chalk no straps [i never use straps]) Full Hanging leg raises- 5 (power movement, slight kip, little rusty on these) Cable Crunches-rope- 110#-10 Wrist curls- 45#-15, 35#-15, 25#-10 (SS) Reverse Wrist Curls- 35#-20, 25#-15, 20#-15 Calf Raises- Seated- 90#-20 (warmup) then 180#-15, 90#-35 (SS) Shoulders- INT Rot- 4b-10, 3b-12, 2b-20 EXT-Rot- 2b-5, 1b-30 Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 4, 2010 Author Share Posted November 4, 2010 November 2, 2010 Morning- Cardio- 6 minutes on stair stepper- 65-90 Steps per minute Then 4 minutes moderately hard on exercise bike. Evening- Strength Bench-DB-45#-12 (Warmup) 85#-6, 50#-8 (SS) Pulldowns-180#-8, 160#-4, 140#-4, 120#-4 (SS and really hard) Seated MP-50#-10 (tenth rep sloppy) Curls- 1 1/2 reps- seated- 30#-10 + 5 more 1/2s Triceps Press downs- 1 1/2 reps- 60#-10 Legs- Goblet Squats- 45#-20 to ball Short rest then Ladder- Lunges and Goblet Squat- bodyweight for lunges and 45# for GS- 5 up and down (1 lung each leg, 1 GS, 2 lunges, 2GS, etcetera up to 5 and back down) Floor ABS Shoulders- INT Rot- 4b-15, 3b-15, 2b-12 EXT Rot- 1b-30 Grip- Ivanko-7.7/4.4-20 IM-1-Overcrush hold- 1 second-NS-6 (completely relax and open hand on each rep, then no set full close and a hold for a count {outloud} of one) Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 4, 2010 Author Share Posted November 4, 2010 Nov 3, 2010 Just some playing around with grippers (ah the familiar addiction is setting back in...) Warm up with S, and 1 (IM) Then some NS left and right with 1.5... then tried a NS with the 2 and was a bit short. Then decided to try filming the 1.5 NS both hands. Just posted the video up on youtube, the left hand was short, and I'm pretty sure the right was there. http://www.youtube.com/watch?v=2BU10Kq6SNY Just ignore the high-pitch noise... I have no idea what the microphone is picking up, but its annoying. Going to do some negatives and stuff now Should be fun. I haven't trained my hands heavy in a long time (unless my 195# +20# while on a climbing wall counts lol) Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 5, 2010 Author Share Posted November 5, 2010 (edited) Nov 4, 2010 Been sick all week (first time in around a year) and feel real lousy today, so backing down a little... Warmup DB Bench-45# DB Bench- 80#-9 Rows-80#-20 Seated MP-DB-50#-11 Curls-Seated-Super Strict-30#-12 Squats- 135#-5, 245#-5 (Both Rock Bottom) Lunges-Barbell-135#-10 Breathing Pull Overs- 30#-20 Shoulder- EXT Rot- 4b-10, 3b-10, 2b-15 INT Rot- 1b-30 Grip- warm up then IM 1-NS over crush- 2 second hold and squeeze- 5 reps. Edited November 5, 2010 by The Steve Train Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 6, 2010 Author Share Posted November 6, 2010 Nov 5, 2010 Grip warmup Negative IM 2.5 Alternated with Overcrush IM 1 6 reps total (3 each) Thumb work on Ivanko 3.3/1.1 3 negatives 3 crushes Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 7, 2010 Author Share Posted November 7, 2010 Nov 7, 2010 Negative work on lots of things today. Dips- 27 Pullups -5 to warm up, 1 arm negatives 4 each side Cybex Military Press- 2 arm positive reps, 1 arm negatives- "6"-5 each side, then 5 normal reps (super set) Cybex Curl- "5" - same style as MP- 5 reps each side + 5 both arms (super set) Tricep press down- 2 arm pos 1 arm neg- 37.5#-10 (Strict) Cybex Leg press- warmup "10"-10, then 1 leg negatives 2 leg pos- "10"-8 each side + 4 normal reps GRIP: Warmup (5 singles on "S", 5 singles on "1") Negatives on IM 2.5 alternated with 5 second over crushes on IM 1 Total reps =6 # 2 attempt, r-almost, l-too fatigued a ways away. #1.5 attempt r-no problem, l-tad off. Few minutes rest and try the #2 again. -... not so good couldn't close it or the 1.5 now either hand. Too tired. Need to "stick to the program" lol. There was a set number of reps for today and I did 4 more each hand than I should have. Oh well. Shoulders and abdominal later. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 8, 2010 Author Share Posted November 8, 2010 Nov 8, 2010 Cardio Jumprope- 150 jumps x 10 w/ ~1 minute rest in between. and for first 4 sets 5 reps knees to bar (hanging leg raise except you make your knees touch the bar the arms are hanging from) - 4 sets x 5 reps each. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 9, 2010 Author Share Posted November 9, 2010 Nov. 8, 2010 Grip- Warmup and then Alternate negatives with 2.5 with Overcrush-5 seconds- 1 12 total reps each. Over two work periods (8 each, then dinner then 4 more each) Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 9, 2010 Author Share Posted November 9, 2010 (edited) Nov 9, 2010 Morning: Grip Training Negatives 2.5 alternated with Overcrush 1 held for 5 seconds- 13 reps each Then Dynamic thumb pinch on Ivanko gripper- 3.3/1.1-13 each thumb. Extensors- green bands- 50 reps Then some dexterity ball work with pool table balls.- 5 minutes each hand. Edited November 9, 2010 by The Steve Train Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 10, 2010 Author Share Posted November 10, 2010 Nov 9, 2010 Evening- Warmup- Bench- BB- 135#- 8, Deep breathing Workout- Bench- 185#-10 (Very strict), DB Bench- 70#-5 (super set the two exercises) DB Row- 100#-6 (Little loose, but close to goal), 65#-6 (Again a super set) Seated DB Military Press- 55#-6, 35#-6 (SS again) Preacher Curl- Neg accentuated- (1 arm neg 2 arm pos) DB- 50#-5 Super set with regular preacher curls- DB- 25#-5 Triceps Press Down- 80#-10, loose form- tired. LEGS RB Squat- 135#-5, 225#-5, 255#-5 little rough, a bit hard, back down and work on reps maybe? Pistols- 2 plates elevation on heal- 5 each leg (was rough after squats) Snatches- 95#-3, 115#-2, 135#-x (failure 2x, second one went into a clean and then into a jerk but not a snatch.) Abdominal- HGD- 25#ball- 10m 10R/L Floor abdominal w/ 25#ball- 20 crunches Shoulders- INT Rot- 4b-20 fast , 3b- 15 EXT Rot 2b- 5 loose form, 1b- 30 Unfortunately the girls B-ball team came in in the middle of my workout (just started legs) so it was loud, and most of the equipment started to be used, so I had to wait for things... turned a 25-35 minute workout into a 45+ minute one. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 11, 2010 Author Share Posted November 11, 2010 Nov 10, 2010 Grip 2.5 Neg alternated with 1 overcrush (5 second hold) 14 reps each Dynamic thumb/ thumb negatives on Ivanko SG 3.3/1.1 14 reps each thumb. No cardio today, calves and feet crazy sore from jump rope last time. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 12, 2010 Author Share Posted November 12, 2010 Nov. 11, 2010 DB bench warmup- 45#-10 DB Bench- heavy day- 90#-4, 75#-4, 60#-5 (all super set) Dumbbell Rows- 100#-10 loose (Super set'd with) Explosive pullups (hands come all the way off the bar and switch from narrow to wide)- 6 Seated MP- Dumbbell- 55#-8 (guy said a joke and made me laugh ), 45#-8 (super set to make up for loosing the set) Deadlift- 135#-5, 225#-4, 315#-2, 365#-1 poor form Lunges- In the rack- 185#-5, 205#-5 High Rep Breathing Squats- 155#-20 Cable Crunches- 110#-20 (add) Shoulders- INT Rot- 5b-10, 4b- 15, 3b- 20 EXT- Rot- 1b- Super Slow- 25, 15 fast (super set) No grip today, day off. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 14, 2010 Author Share Posted November 14, 2010 Nov 12, 2010 Cardio Jump rope 165 jumps Super set'd with Full hanging leg raises (rough form) Super set'd with Snatch 95#-3 7 sets of all 3 then 2 more sets of jumps First 3 rounds no rest, then 1 minute between each round afterwards. Grip- Negatives 2.5 Alternated with Overcrush 1 Total 15 each Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 14, 2010 Author Share Posted November 14, 2010 Nov. 13, 2010 Grip Warmpups then- Negatives with 2.5 combined with Overcrush 1 (10 seconds) Overcrush Ivanko 7.7/4.4 (10 seconds) 15 reps each or 15/15/15 (do a negative, then an overcrush, then an Ivanko OC then rest a minute x 15) Dynamic thumb- Ivanko SG- 3.3/1.1- 15 reps of 2 thumb pos. 1 thumb neg -15 (each thumb.) Extensors- green bands- 60 reps, 20 second hold, 20 reps (super set_ Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 14, 2010 Author Share Posted November 14, 2010 Nov. 14, 2010 Grip Broke my grip training into two sessions today. The two sessions totaled in: Negatives 2.5 combined with Overcrush on 1 and Overcrush on Ivanko 7.7/5.5 16 reps each or 16/16/16 (each of the two sessions was 8 of each.) Gym training Negative accentuated day (eccentric accentuated day) Dips- 30 (woot!) Pulldowns- 1 arm negative- 137.5#- 4 2 arms- 137.5#- 4 (super set of the two) Cybex MP- 1 arm negatives- "7"-4 2 arm- "7"-4 (super set of the two) Cybex Curl- 1 arm negatives- "6"-4 2 arm- "6"-4 (super set of the two) Cybex press down- 1 arm negatives- 50#-5 2 arm- 50#-8 (super set of the two) Cybex leg press- warmup"10"- 10 1 leg negatives- "11"-8 Quote Link to comment Share on other sites More sharing options...
Forever Posted November 14, 2010 Share Posted November 14, 2010 Read your log, nice overall strength and grip program. Keep it up Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 15, 2010 Author Share Posted November 15, 2010 Nov. 14, 2010 Grip Broke my grip training into two sessions today. The two sessions totaled in: Negatives 2.5 combined with Overcrush on 1 and Overcrush on Ivanko 7.7/5.5 16 reps each or 16/16/16 (each of the two sessions was 8 of each.) Gym training Negative accentuated day (eccentric accentuated day) Dips- 30 (woot!) Pulldowns- 1 arm negative- 137.5#- 4 2 arms- 137.5#- 4 (super set of the two) Cybex MP- 1 arm negatives- "7"-4 2 arm- "7"-4 (super set of the two) Cybex Curl- 1 arm negatives- "6"-4 2 arm- "6"-4 (super set of the two) Cybex press down- 1 arm negatives- 50#-5 2 arm- 50#-8 (super set of the two) Cybex leg press- warmup"10"- 10 1 leg negatives- "11"-8 Did my rotators work in the evening INT rot- 5bands- 10, 4bands- 15, 3bands- 15 EXT rot- 2bands- 8, 1band- 30 Read your log, nice overall strength and grip program. Keep it up Thanks. I am trying to build it up. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 15, 2010 Author Share Posted November 15, 2010 Nov. 15 2010 Morning: Cardio: Jump rope, 190 jumps a set combined with 3 explosive pullups and 3 snatches 95# 6 rounds then 2 more rounds of jump rope alone. 1 minute rest between all rounds, and each round is to be done as fast as possible. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 16, 2010 Author Share Posted November 16, 2010 Nov. 15 2010 Morning: Cardio: Jump rope, 190 jumps a set combined with 3 explosive pullups and 3 snatches 95# 6 rounds then 2 more rounds of jump rope alone. 1 minute rest between all rounds, and each round is to be done as fast as possible. Grip today: Split into two sessions again The total was Negatives 2.5 w/ Overcrush 1 (10 seconds) w/ Overcrush Ivanko SG 7.7/5.5 (10 seconds) Total reps each 17 so 17/17/17 dynamic thumb-Ivanko 4.4/1.1- 15 Extensors- bands- yellow 40, green-30 (super set) Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 17, 2010 Author Share Posted November 17, 2010 Nov. 16, 2010 Bench- barbell- 135#-10, 175#-5, 185#-5, 205#-5, 195#-6, 225#-1 +1 with help (I don't normally do that many sets for bench, but was lifting with someone else for bench and just did what he was doing) DB Rows- 100#-12, 60#-slow-10 (super set) Seated DB Military Press- 60#-3 (tired from the bench) super set w/ 35#-7 Seated DB Curls- 35#- strict- 12 Bulgarian split squats- dumbbells- 65#x2- 6, 6 Jump Squats dumbbells- 65#x2-6 Lunges-barbell-185#-5 Grip: Super set of Neg 2.5 Overcrush 1 (10 seconds) Overcrush Ivanko 7.7/5.5 (10 seconds) all three in a row then rest, total reps each 18/18/18 Split the grip up over two workout periods Did Extensors too Yellow-40, green-40 (bands) Shoulders- INT Rot- 5b-15 4b-12 3b-12 EXT Rot- 2b-10 1b- 30 Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 22, 2010 Author Share Posted November 22, 2010 Nov 17, 2010 Cardio circuit Jump rope 210 jumps pullups x 3 explosive Snatch 95# x3 In a super set 4x all three 1 minute rest between then 2x more rounds just jump rope. Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 22, 2010 Author Share Posted November 22, 2010 Nov 18, 2010 DB Bench- 45#-10 85#-6, 55#-6 (ss) Still sore from the multiple set day Weighted pullups 20#- 10 (super set with) DB Rows- 90#- 6 slow, 4 fast Seated DB Press- 55#-6, 30#-6 (super set) Dumbell Rack Run- curls- standing- 40#-8, 35#-6, 30#-6, 25#-6 (super set) Lunges- barbell- 135#-5, 185#-5 Barbell RB squats- 265#-3 Pistol 25#-1,1 Low back machine- full stack- 25, half stack- 5 super slow, 5 fast Leg press- "12"-20 + manuals Calves- cybex- 190#-slow/fast- 10/15 (25 total), 110#- 5/5 Quote Link to comment Share on other sites More sharing options...
gothrik Posted November 22, 2010 Author Share Posted November 22, 2010 Nov 21, 2010 Dips- 23 Cybex pulldowns- neg accentuated- 137.5#-5 each, 2 arm- 8 Cybex MP- neg accentuated- "7"-4, 2 arm- 4 Cybex curls- neg accentuated- "6"-4, 2 arm- 4 Cybex press down- neg accentuated- "6"-4, 2 arm- 4 Leg press- "14"-20 + manuals Cybex calves- 190#- slow and deep- 10, fast 20 grip- 2.5 negs + 1 overcrush (10 seconds) 15/15 Shoulders: INT- 5b-20, 4b- 15, 3b-15, 2b-12 EXT- 2b-15, 1b-20 slow Thumb- Ivanko- 4.4/1.1-16 each Extensors- blue-20, yellow-50, green- [20 reps w/ 20 second hold at end ]x3 (super set all of these for real burn.) Quote Link to comment Share on other sites More sharing options...
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