What up everybody. Starting tomorrow I plan to start a pretty busy workout schedule, the plan is to always be doing some kind of workout every day of the year. Making a journal for motivation and cause I just lost one of my records for work outs, which sucks. Now they'll be online to look back on.
GOALS:
200lb bodyweight, lean
Great cardio
450lb raw squat by christmas 09
Bodyweight military press x5
Improve explosive power
STATS NOW
186lb as of Monday
Okay cardio, 1.3 miles at a good pace leaves me pretty winded
370lb raw one rep squat, slipped down a bit since June began lol
That's an estimate though, I'll test it tomorrow.
140x6 Military press, I suck at these
Not happy with my discpline when it comes to working out right now, I make progress and then I get lazy and lose strength
Routine:
Sun: General Physical Preparedness
Mon: Pull Day
Tues: Bench w/morning workout +MMA
Wed: OH Presses and upperbody pulls, light/explosive squats
Thurs: Explosiveness+GPP+MMA
Fri: Squats
Sat: Stretching, cardio +sparring on some Saturdays
Also, EVERY morning except days I do GPP, I will be getting up early to do a 'morning workout' which will change weekly. It will have stretches, bodyweight exercises, calisthenics, and a morning run. It will always be under 40 minutes long.
GPP will include tire flips, sled pulls/pushes, rock tossing, sprints, farmer walks, and other things I haven't thought up yet. I don't have the farmer walkers yet or the prowler, but I'll have them sometime this month
Like I said, it's gonna be busy. I want to just be an awesome athlete, I'll be learning MMA and will start competing next year. Also wrestling for senior year this winter. NO smoking weed, I want my cardio to be top notch so I'm giving it up after today. I'll post videos and pictures regularly, either I need to buy a camera or trade my bong for one my friend stole from someone's house. It's like 12.1 megapixels or something, really nice looking.
Supplements are just a multi and fish oils, and whey. Lots of fruits, I'm going to start eating a lot of vegetables, replace lettuce with spinach, lots of meat, eggs, milk, and wholegrains. I want to be 200lb, but I don't care how long it takes so I'm not bulking, just eating enough so I can keep seeing progress in all areas.
Last edited by brah_of_iron; 07-02-2009 at 09:51 PM.
Had a busy weekend, so this is my first day on the new routine.
I weigh myself every Monday morning before I eat anything, weight today: 184.5lb down 1.5lb since last week
It's crazy just how bad my cardio has become since football ended. Kept the morning workout the same as last week since I didn't actually do it last week,
(before this I woke up and had whey with water and a banana)
Jumping Jacks left me winded, dropped down right away to start burpees, couldn't complete all 25 in one go, stopped at like 11 or something, then again at 18 lol. Even the squat jumps and snatches were hard. It was my first time ever doing hanging crunches, half my energy was spent shifting around cause I was worried the thing would tip over. But they were pretty fun.
The plan is to be able to do the morning workouts quick and easy, they'll just be a sort of warm up thing and not an actual tiring workout. BUT, my cardio is so bad that it DID feel like a workout.
I start with some quick O pulls to get warmed up. My hang cleans have been around the 230 mark since like March, actually none of my lifts have really progressed since March. I had football season for 2.5 months and then got lazy in June. But I ain't here to make excuses, once I get back into it all my lifts will shoot up.
Anyways I like this routine, I can really feel it in my hammies the next day when I do the SLDLs for high reps after everything else. It's not really a lot, but I don't like volume. Just a few core exercises that do their jobs well
The benching was hard since I had only eaten a banana and a protein shake... I'm gonna do benching after breakfast now, it almost made me puke cause I had nothing in my stomach.
Last edited by brah_of_iron; 07-07-2009 at 11:35 AM.
The class did wrestling today.
Started with various warm ups, bear crawls, push ups, jumping jacks, skipping rope, one where a partner held your legs and you crab walked around the mats and then when the trainer blew his whistle you had to do 5 jumps off your hands, did that a few times, etc.
Then we reviewed some techniques and practiced them each (like the rear naked choke, armbar, etc.) and then we had sparring for a full 15-20 mnutes, 1.5 minutes where you start on top in the person's guard, and then 1.5 minutes where your partner starts on top, then switch partners. Going hard with wrestling for 15-20 minutes straight was brutal.
Then a 'cool down' where we did 10, 9, 8's. Everyone gets in a circle, we had four exercises to do:
Jump Squats
Push Ups
Burpees
Sit Ups
First guy counted off 10 reps for each exercise, next guy in the circle counted off 9, then 8, etc down to 1 without rest. Fcuks you up. Then some stretching. Classes are 1.5 hours long, some days we do striking (muay thai, boxing, and kicking techniques), some days wrestling, some days both, you learn a mixture of everything they've deemed effective for MMA.
Anyways I just wanted to show what my MMA classes are like, they're definitely hard work. It's a very serious gym and training environment, I love it.
Last edited by brah_of_iron; 07-07-2009 at 11:53 PM.
T Bar Rows - 3x10 -160 (free weight version, not cable)
Squats 2x5 - 225
275x5
Jump Squats - 4x2 - 185
I did the squats extremely slow and controlled, ATG so I could feel the stretch.
I wasn't feeling OH presses today after doing bench yesterday. Even though I didn't do much my chest/front delts were still sore/fatigued today.
So I'm gonna move the bench workout to Saturdays, meaning I'll be able to do incline press and some dips without being sore before my other press day, and I'll move today's workout to Tuesdays, meaning Wednesdays will just be light squat day + cardio.
I never said this routine was perfect, I'll probably continue tweaking it as the weeks go on.
Anyways holla at a brotha, you subscribe to my log and I'll do the same to yours
Back Squat:
bar x 30
135 x 15
225 x 8
275 x 4
315 x 3
345 x 2
360 x 1
375 x 1
Front Squat:
245 x 5
245 x 5
245 x 5
Was warming up for 360 and got it easy, 375 I got slowly, will try for 385-390 next week. But that's decent considering I haven't been training legs consistently for a few months, and am down to 184lb. Raw BTW, just my boxers on, as raw as it gets :P. But maxing out gives you some hunger to wkrout, seeing just how strong you are makes you want more. I never max out for anything
I have 'em on video, the 360 and 375. I finally got a new phone today and it has good video quality so I filmed them but I don't have a USB cord to connect it to the comp, nor could I find one in any of the stores I drove to today. Which sucks. But tomorrow I'm going to get a new phone anyways, maybe teh iPhone if I can get a discount with a contract. But here's some pics I took:
And I'm undercover, you can't tell I workout relaxed lol
Last edited by brah_of_iron; 07-10-2009 at 09:57 PM.
Tire Flips down the alley and back with small tire (still like 200lb)
Ended up being 5 sets of 15, and one final set of 20. Rest times were while my friend did his set, then I'd start again right away.
Small rock throws (around 20lb)
Behind head 3x6
Forward toss (soccer throw in style) 2x5
Big rock sprints. Held the bigger rock I found (about 30-40lb, I'll weigh em one day) and sprinted 60 yards 3 times. Was pretty core.
Came in and did 30 burpees and 2x25 hanging leg raises.
My friend and I always have a good time on these days, always something different/interesting to use your muscles in a way you normally wouldn't in a gym. Didn't do too much, but I'm still tired cause of the fact that I've slept 7 out of the past 40 hours, and I worked for 14 hours between today and yesterday.
__________________
It's easier to get the single 10 at the bar, than one of the five 8s.
Last edited by brah_of_iron; 07-12-2009 at 06:56 PM.
Hang Power Snatches -
115 x 3
125 x 2
135 x 1
135 x 1
145 x 1
150 x 1
I gotta do these more often, my technique is suffering cause I'm only doing em once a week, when I was doing them consistently I hang snatched 170 no problemo
Push Press Max reps
155 x 13
last time I did these I got 11 @ 155
Big Tire Flips
1 x 16
1 x 16
1 x 16
Deez were soopa hard, every set leaves you light headed
Small rock throws
3 x 5 behind the head throws
2 x 5 Push throws (shotput but with 2 hands)
2 x 5 overhead (soccer throw in)
Again the rock is prolly 20ish lb, I'll weigh em today to be sure
80 yard sprints w/ big rock
x 3
Came in, did 2x15 bodyweight dips. And then my friend whipped out some sparring MMA gloves and focus pads
Like dis ^
So we went hard for about a half hour, throwing punch/kick combos
/workout
And this morning before all this I ran my 1.5 miles. Cardio is improving ever so slightly
__________________
It's easier to get the single 10 at the bar, than one of the five 8s.
Last edited by brah_of_iron; 07-16-2009 at 02:05 PM.
Bit off I guess, makes me think I'm a bit off with the tires too and the big one actually IS tree fiddy -400ish (what the guy I got them from said it was)
Here's mah tires
Closest is the small one, bigger one is more worn down so it's harder to grip.
Gon get a bigger one hopefully this weekend, one where I can only do 5 reps or so.
Anyways pce out my brothers of iron, I'll rep you if someone finally comments with suggestions or whatever.
Oh and if you haven't seen the movie Strong, download that shiz. It's great
__________________
It's easier to get the single 10 at the bar, than one of the five 8s.
Last edited by brah_of_iron; 07-16-2009 at 02:25 PM.
Flat
bar x 30
135 x 8
155 x 5
175 x 3
185 x 1
195 x 1
205 x 1
215 x 1
Incline
145 x 6
145 x 6
145 x 8
Wide grip chins + 20lb
x6
x6
x6
So that's my bench max. Pretty sh*tty. Never focused on increasing my bench, so serves me right I guess. Hopefully if I start hitting it hard I'll get quick increases. But the goal is 225 x 10 by Christmas, we shall see.
__________________
It's easier to get the single 10 at the bar, than one of the five 8s.
Wasn't in the mood to max out at all, but I was planning to so I tried my best.
Weighed myself this morning at 183.5lb down 1lb. Morning workout = 1.5 mile run, 125 reps of core exercises: crunches x25, bicycles x40, russian twists x35, crunches x25
Hang snatches - 115x3, 125x2, 135 3x1, 145 3x1
Hang Cleans - 185x3, 195x1, 205x1, 205x1
Gonna start doing these every monday and thursday to get my technique better. these were power versions btw
I just wasn't feeling it today, that whole workout took almost 1.5 hours. Had breakfast at 9:30 and started this at 1. F*ck, whatever. Shows me I have a lot to improve on.
__________________
It's easier to get the single 10 at the bar, than one of the five 8s.
Went outside and pulled a car tire with a 45lb plate for around 500 yards, and 2x17 tire flips with the small tire
I'm not going to try and increase weight with hang snatches anymore, I'll just use them as a warm up with 135lb and try to slowly improve my technique til it's great, cause right now my technique is sh*tty and the only time it was halfway decent was when I did em 4-5 times a week, which I don't want to worry about. So now twice as many cleans, and more jerks.
__________________
It's easier to get the single 10 at the bar, than one of the five 8s.
Again these are just warm up, I'll increase the weight when my cleans finally start increasing.
Hang Cleans
185x2
185x2
195x1
205x1
215x1
220x1
Finally went past 215 again, felt good. I had 195 and up on video, but I f*cked up and deleted it, they actually looked pretty good though, on Thursday I'll record them again.
Deadlifts
340x6
340x6
340x6
Short rests in between these, like <1 minute.
SLDLs
245x15
245x15
Feet touching, legs slightly bent, stretchin them hammies.
1st set of deadlifts, each rep deloaded and grip readjusted, like they s'posed to be. (I see a LOT of people bouncing their reps) What I really wanted was form critique on my cleans, but ah well.
__________________
It's easier to get the single 10 at the bar, than one of the five 8s.
Linear Mode
