Click here for pics of squat booty

[koyongi]

Yesterday:

Spent all day sitting in the waiting room at the hospital while SMR got his shoulder scoped, so decided to go to Boot Camp to move around some.


Today:

Squats:
5@55, 145, 185, 215 (x5)

Bench:
5@45, 95, 130, 140, 150, 160, 170

Rows:
5@125 (x5)

Back extensions:
3x10

GHR abs:
3x10

[koyongi]

Thursday:
Deadlift:
5@135, 185, 225, 250 (x5)

Squat:
5@55, 145, 190 (x5)

OHP:
5@45, 90 (x5)

Tricep extension:
10@35, 45

Pull ups:
3x8


Today:
Squats:
5@45, 135, 175, 190, 205, 220, 230

Bench:
5@45, 95, 135, 160 (x5)

Rows:
5@130 (x5)

Back extension:
10@25 (x2)

Decline abs:
10@25 (x2)

Dips:
2x10

Lateral raise:
10@10, 12

[koyongi]

Yesterday, boot camp.

Today:

Squats:
5@55, 145, 195, 240 (x5)

Bench:
5@45, 95, 145, 155, 170, 180, 190

Rows:
5@135 (x5)

Back extension:
10@10 (x3)

Decline abs:
10@25 (x3)

[koyongi]

Wednesday after work: Bootcamp!

Friday post-Thanksgiving fun!

Sumo deadlift:
5@135, 185, 225, 280 (x5)

Squats:
5@45, 135, 205 (x5)

OHP:
5@45, 100 (x5)

CG incline:
8@45, 95, 115 (x2)

Pull ups, neutral grip:
3x5

Tire flips:
10 or 12 or so.


Sunday post-post Thanksgiving fun:

Squats:
5@55, 145, 195, 210, 225, 240, 255

Bench:
5@45, 95, 135, 175 (x5)

DB Row:
5@70 (x5)

Back extension:
3x10

Decline abs:
10@25 (x3)

ME icing my poor, sad back.

[-Lucifer]

ME icing my poor, sad back.

What happened?

[koyongi]

What happened?

Nothing bad, it's just very sad after 35 deadlifts on Friday and then at least that many squats today!

[thehobbes]

Mirin' bench and OHP.

[LoveMyInk]

do you have your next meet or strongman event planned?

[koyongi]

Mirin' bench and OHP.

Ha! Thanks.

do you have your next meet or strongman event planned?

I'm going to do the USPA meet at the LA Fit Expo in January. Then probably Raw Unity, and then who knows what after that. Probably nothing until at least summer.

[Galindo62]

I was gonna get your autograph at the last l.a. Expo but i chicken out.

[koyongi]

I was gonna get your autograph at the last l.a. Expo but i chicken out.

Don't chicken out, I want to hear my song.


Yesterday, did yoga.

Today:

Squats:
5@55, 145, 195, 250 (x5)

Bench:
5@45, 95, 135, 155, 165, 175, 190, 3@200

Pendlay Rows:
5@145 (x5)

Seated GM:
20@55 (x3)

Decline sit up:
10@25 (x3)

[Big Sexy J]

Then probably Raw Unity.

**** yeah, hopefully this double date happens.

[koyongi]

**** yeah, hopefully this double date happens.

Yessss....


Speedy gym:

Deadlifts:
5@135, 185, 225, 3@295 (x3), 2@295, 1@295

OHP:
5@45, 105 (x4), 1@105

Squats:
5@145, 215 (x5)

[koyongi]

Not a bad day, all in all.

Squats:
5@55, 145, 205, 225, 240, 255, 4@270

Bench:
5@45, 135, 185 (x5)

Rows:
5@150 (x5)

Seated GM:
10@55, 105 (x3)

Decline abs:
10@25 (x3)

[koyongi]

Stuff:

Prowler:
1 plate, mailbox and back (x5, 1 minute breaks)

Tire:
5,5,8

Lateral raises, rear delt raises:
10@15s (x2)

[beatha]

stuff? ... lol like that desc of a workout


def impressed with u r lb 4 lb strength

[fitlover]

Not a bad day, all in all.

Squats:
5@55, 145, 205, 225, 240, 255, 4@270

Do you mean a set of 4 with 270? Props!!

[koyongi]

stuff? ... lol like that desc of a workout


def impressed with u r lb 4 lb strength

Yep, just random stuff, so it seemed appropriate. And thanks!

Do you mean a set of 4 with 270? Props!!

Thanks! Almost had 5, but just ran out of gas. I'm hoping it translates to a big squat next month!


Yesterday:
yoga & boot camp


Tonight, easy peasy:

Squats:
5@55, 135, 195, 3@250 (x3)

Bench:
5@45, 95, 135, 3@160, 180, 200

Rows:
3@135, 150, 165

Back extension:
3x12

Decline abs:
10@25 (x3)

[LoveMyInk]

Yep, just random stuff, so it seemed appropriate. And thanks!



Thanks! Almost had 5, but just ran out of gas. I'm hoping it translates to a big squat next month!


Yesterday:
yoga & boot camp


Tonight, easy peasy:

Squats:
5@55, 135, 195, 3@250 (x3)

Bench:
5@45, 95, 135, 3@160, 180, 200

Rows:
3@135, 150, 165

Back extension:
3x12

Decline abs:
10@25 (x3)

Yeah because you never squat big

[koyongi]

Yeah because you never squat big

Even bigger!


Tonight:

Deadlift:
5@135, 185, 225, 3@295 (x3)

OHP:
5@55, 3@105 (x3)

SSB low box squats:
5@85, 5@135 (x3)

Pull ups:
5x5

CGBP:
10@45, 95 (x3)

Straight bar curls:
8@45 (x3)

[koyongi]

Yesterday, went to Xtreme Fit


Saturday, saturday, saturday...

Squats:
5@55, 145, 3@195, 215, 245, 270

Bench:
5@45, 95, 135, 3@185 (x3)

Rows:
3@155 (x3)

Decline sit ups:
10@25 (x3)

Farmer's carry:
50m@95/hand (w/ turn, x3, 1 min rest in between)

Arched back GM:
10@55, 105 (x3)

[koyongi]

Sunday night, quick workout at the hotel gym:

DB bench:
8@25s, 50s (x2)

Cable row:
8@100 (x2)

DB OHP:
8@30s (x2)

Lat pulls:
8@100 (x2)

Leg extensions:
8@100 (x2)

Leg curls:
9@50 (x2)

Cable hip adduction:
10@5 (x2)


Monday:
Walked a lot


Tuesday morning:

Stretching.

Walked on the treadmill at an incline for 5 minutes.

Three rounds:
5 pull ups
10 push ups
15 squats

More stretching

Tonight:

Squats:
5@55, 145, 200, 3@260 (x3)

Bench:
5@45, 95, 135, 3@165, 185, 205

Rows:
3@135, 150, 165

Back extensions:
3x10

GHR sit ups:
3x10

[koyongi]

Yesterday, boot camp.

Tonight:

Deadlift:
5@135, 185, 225, 3@275, 305 (x3)

OHP:
8@45, 3@105 (x3)

SSB box squat:
5@85
5@135 (x3)

DB floor press:
10@50s (x3)

DB hammer curls:
8@30s (x2)

Rotator cuff stuff

Jump rope sprints:
30 seconds on, 30 seconds off (x5)

[koyongi]

Yesterday, Extreme Fit.

Today:

Squats:
5@55, 145, 195, 3@215, 250, 275

Bench:
5@45, 95, 135, 3@190 (x3)

Rows:
3@135, 160 (x3)

Band ab thingies:
20@orange band (x3)

SLDL:
10@135 (x2)

[Galindo62]

Fit expo pls get here already.

But also ive never seen you do rows how do you do them? Do you like pendlay rows?

[koyongi]

Fit expo pls get here already.

But also ive never seen you do rows how do you do them? Do you like pendlay rows?

It'll be here soon enough, just a little over a month...I'm in no hurry!

If I'm going heavy, they end up as Pendlay rows. If it's light, I'll do them more strict and not touch the floor in between.


Today:

Random stuff day:

Prowler:
1 plate, 30 seconds
30 second rest
1 plate, 30 seconds
60 second rest
1 plate, 30 seconds
90 second rest
1 plate, 30 seconds
120 second rest
1 plate, 30 seconds
30 second rest
1 plate, 30 seconds

CGBP:
10@45
10@95
5@135
5@185 (x3, with slingshot)

Farmer's carry:
50m w/ turn@95 per hand (x5)

Curls:
8@45 (x3)

[kingscross]

Random stuff day:

Prowler:
1 plate, 30 seconds
30 second rest
1 plate, 30 seconds
60 second rest
1 plate, 30 seconds
90 second rest
1 plate, 30 seconds
120 second rest
1 plate, 30 seconds
30 second rest
1 plate, 30 seconds

CGBP:
10@45
10@95
5@135
5@185 (x3, with slingshot)

Farmer's carry:
50m w/ turn@95 per hand (x5)

Curls:
8@45 (x3)

Nce random session. I suppose a dude's gotta do what a dude's gotta do.

[koyongi]

Nce random session. I suppose a dude's gotta do what a dude's gotta do.

It's a goodun!


Yesterday, taught both boot camp classes. Introduced them to the sled!

Tonight:

Squats:
8@55, 5@145, 205, 3@265 (x3)

Bench:
5@45, 95, 135, 3@165, 190, 210

Rows:
3@135, 155, 170

Back extensions:
3x10

Decline abs:
10@25 (x3)

[koyongi]

Yesterday, two classes of boot camp. The sled made a comeback (only with twice as much weight and half the distance)!

Today, two more classes of boot camp. Also got my OHP in between classes:

OHP:
5@45, 3@95, 3@110 (x3)

Then,

Deadlift:
5@135, 185, 3@225, 275, 315, 2@315 (x2)

SSB low box squats:
5@85, 135 (x3)

Gassed. Will be happy to have tomorrow off.

[koyongi]

Squats:
5@45, 135, 185, 3@225, 255, 280

Bench:
5@45, 95, 135, 3@165, 195 (x3)

Db rows:
3@60, 70, 80 (x3)

Back extension:
10, 15, 15

Ab wheel:
2x10

Kb swings:
10@50 (x3)