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  1. #1
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    SickDevildog's on going Journey

    I've been lazy over the winter and haven't lifted a whole lot. I only have access to a BB atm so I might aswell do one of Dan John's Routines to get back into it.

    Goals:
    Get used to doing a lifting routine again
    Get used to eating right again


    The Program:
    http://www.T-Nation.com/...program&cr=

    The Diet:
    Not gonna go OCD all over the diet for now, but I will sticking to high protein, high fat, low carb for now.

    something around
    50-35-15 (p-f-c)

    Supps:
    fishoil
    multi
    Last edited by sickdevildog1; 04-26-2011 at 01:41 PM.
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  2. #2
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    Day 1

    Warmup:

    Windsprints
    5x25m


    Lifts:
    Snatch Grip Deficit DL
    2x5x175

    Mil Press:
    2x5x95

    Bent Rows:
    2x5x95

    Hang Snatches:
    1x20x55

    A1 Weighted Crunch
    A2 Russian Twist
    3x5x45
    3x20x10

    _______________


    Did a quick Upper Body Circuit

    A1 BB Curl
    A2 BB Tri Extension
    A3 Shoulder Circles
    3x8x95
    3x8x95
    3x20x8
    Semper Fi

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  3. #3
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    Day 2

    Warmup:

    A1 Burpees (w/ jump)
    A2 Hindu Squats
    3x10xBW
    3x20xBW

    Lifts:

    Snatch Grip Deficit DL
    2x5x195

    Mil Press:
    2x5x115

    Bent Rows:
    2x5x115

    Plate Swings:
    2x10x25 L
    2x10x25 R

    A1 Weighted Crunch
    A2 Russian Twist
    3x5x45
    3x20x10

    Substituted Snatches for Plate swings since my lower back was sore, I also decided to up the weight on the other compound movements since yesterday's weight seemed kind of light.
    Semper Fi

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  4. #4
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    Day 3

    Warmup:
    A1 OH Squat
    A2 Mountain Climbers
    A3 Prone Flutter Kicks
    3x10x75
    3x20
    3x20

    Lifts:
    Snatch Grip Deficit DL
    2x5x195

    Mil Press:
    2x5x115

    Bent Rows:
    2x5x115

    Plate Swings:
    2x10x25 L
    2x10x25 R

    Abs:
    A1 Weighted Crunch
    A2 Russian Twist
    3x5x45
    3x20x10

    I could tell that my hip flexors are tight as hell, I'll have to do more Squats and Lunges to losen them up again.


    _______________________________________


    Added a quick upper body circuit this evening

    A1 BB Curl 10x45
    A2 Incline Pushups 10xBW
    A3 rear delt raises 10x5
    A4 side delt raises 10x5
    A5 tri kickback 10x45
    x3
    Last edited by sickdevildog1; 04-28-2011 at 01:43 PM.
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

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  5. #5
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    Day 4 OFF


    __________



    Day 5

    Warmup:
    Bagwork
    1-2's x20
    rest 30 secs
    x5


    Lifts:
    DL
    2x5x195

    Mil Press
    2x5x115

    Bent Rows
    2x5x115

    Clean&Press
    3x3x155

    Abs
    A1 Weighted Crunch
    A2 Russian Twist
    3x10x45
    3x20x10

    ____________


    Session 2

    A1 Incline Pushups
    A2 BB Curl
    A3 Tri Kickbacks
    3x10xBW
    3x10x75
    3x10x75

    B1 Calve Raises
    B2 Rear Delt Flies
    3x20x95
    3x15x10

    Finisher:
    Plank x60secs
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

    ★★★FAITH in Humanity Restored Crew★★★
    http://forum.bodybuilding.com/showthread.php?t=150516403

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  6. #6
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    Day 6 OFF

    Bagwork:
    1-2-3's x20
    BW Squat x10
    rest x30sec
    x10
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

    ★★★FAITH in Humanity Restored Crew★★★
    http://forum.bodybuilding.com/showthread.php?t=150516403

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  7. #7
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    Day 7

    Warmup:

    Complexes BB@45
    Lunges x12 (6 each leg)
    Front Squat x12
    RDL x12
    Mil Press x12
    Bent Rows x12
    rest x60sec
    x3


    Lifts:
    SG DL
    2x5x195

    Mil Press
    2x5x125

    Bent Rows
    2x5x125

    Clapping Pushups
    2x8xBW

    Abs
    A1 Weighted Crunch
    A2 Russian Twist
    3x12x45
    3x20x10
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

    ★★★FAITH in Humanity Restored Crew★★★
    http://forum.bodybuilding.com/showthread.php?t=150516403

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  8. #8
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    Day 8

    Session 1


    Keg Clean+Press
    x3
    x2
    x2
    x3
    x2
    x2
    x2

    A1 Incline Pushups x10
    A2 BB Curls
    A3 Rear Delr Raise
    12xBW
    10x75
    10x10
    x3


    ___________



    Session 2

    Warmup

    1-2-RRH x15
    rest x60sec
    x5

    Lifts
    DL
    3x5x195

    Mil Press
    3x5x125

    Bent Rows
    3x55x125

    Zercher Jumpsquats
    2x8x25

    Abs
    A1 Weighted Crunch
    A2 Russian Twist
    3x12x45
    3x20x10

    Upping the weights as of tomorrow
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

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  9. #9
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    Day 9

    OFF


    CF Lite
    21-15-9 reps of OH Squats and Burpees for time
    BB @ 45lb
    Time 6:14
    Last edited by sickdevildog1; 05-03-2011 at 06:00 PM.
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

    ★★★FAITH in Humanity Restored Crew★★★
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  10. #10
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    Day 10

    Warmup:

    Bagwork
    Power Punches x60sec
    Restx30sec
    x5

    Lifts:
    SGDL
    2x5x225

    Mil Press
    2x5x135

    Bent Rows
    2x5x135

    C+P
    5x5x135

    Werighted V-Ups
    3x15x45


    _____________



    Session 2

    A1 Decline Pushups
    A2 Bent Row
    3x12xBW
    3x10x135

    B1 Bench Dips
    B2 BB Drag Curls
    3x10xBW
    3x10x75

    C1 BW Squat
    C2 Rear Delt Flies
    3x15xBW
    3x15x7.5

    Brisk walk
    x30min
    Last edited by sickdevildog1; 05-04-2011 at 02:08 PM.
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

    ★★★FAITH in Humanity Restored Crew★★★
    http://forum.bodybuilding.com/showthread.php?t=150516403

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  11. #11
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    Day 11

    Session 1


    Power C+P
    @135
    x8
    x8
    x8

    @155
    x5
    x6
    x5
    x4

    @195
    x2
    x2
    x2
    x1
    x1

    Keg Bear Hug Walks
    3x60 steps
    rest 45 secs between

    Finisher
    Plank x60sec

    __________________



    Session 2

    Warmup:
    Bagwork

    Tabata Punchouts (Jesus Christ, I won't be doing this anytime soon again)


    Lifts:
    SGDL

    2x5x225

    Mil Press
    2x5x135

    Bent Rows
    2x5x135

    Zercher Squat Jumps
    3x8x25

    Windsprints (slight incline)
    5x25m

    Jog
    1x20min
    Last edited by sickdevildog1; 05-05-2011 at 04:51 PM.
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

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  12. #12
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    Day 12

    OFF



    _______________



    Day 13

    OFF




    _______________



    Day 14


    Session 1


    Power C+P
    @195

    x5
    x5
    x3
    x3
    x2
    x2

    @235 (Jumped up on weight way to fast, could'nt even clean it)
    x0
    x0

    @215
    x3
    x3
    x2
    x2
    x2
    x1
    x0

    DL
    @235

    x10
    x10
    x8
    x8
    x8
    x8
    x8

    A1 Incline Pushups
    A2 Zercher Squat

    3x10xBW
    3x10x25

    Finisher:
    Plank x60sec



    _______________________________



    Session 2

    Warmup:
    BB Complex (BB@75lb)

    SLDL x10
    Highpulls x10
    Bent Rows x10
    Mil Press x10
    Back Squat x10
    rest 60 sec
    x3

    Lifts:
    SGDL

    2x5x235

    Mil Press

    2x5x135

    Bent Rows
    2x5x135

    Clapping Pushups
    3x5xBW

    Finisher
    Plank x45 sec

    Jog
    x15min


    ___________________________



    Session 3


    Still had a bunch of energy so I went for a hump

    Ruck march @35lb
    x40min
    Last edited by sickdevildog1; 05-08-2011 at 06:38 PM.
    Semper Fi

    ★★★ Jason Genova is gonna make it Crew ★★★

    ★★★FAITH in Humanity Restored Crew★★★
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  13. #13
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    Day 15

    Session 1

    A1 BB Curls
    A2 BB Tri Extensions

    3x10x75
    3x10x75

    B1 BB Bent Rows (suppinated)
    B2 Weighted Pushups

    3x8x135
    3x8x35

    C1 BB Back Shrugs
    C2 Side Delt Raises
    C3 Rear Delt Raises

    3x5x235
    3x10x10
    3x10x10

    Calve Raises
    3x12x195



    ________________



    Session 2


    Warmup:

    Burpees x12 (w/ jump)
    rest 30sec
    x3

    Lifts:
    SGDL

    2x5x235

    Mil Press
    2x5x135

    Bent Rows
    2x5x135

    Clapping Pushups
    3x8xBW

    Weighted V-Ups
    3x12x45

    Ruck march
    ~30min @35lb
    Last edited by sickdevildog1; 05-09-2011 at 08:16 PM.
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    Day 16

    Session 1


    BB Alternating Lunges
    3x10x155

    BB Front Squats
    3x10x155

    A1 Bent Rows
    A2 Weighted Pushups

    5x5x155
    5x5x60

    Finisher
    Weighted Plank @60lb
    x30sec



    ________________



    Session 2

    A1 BB Curls
    A2 BB Tri Extensions

    5x8x95
    5x8x95

    Plate Pullovers (On Keg)
    3x10x45

    B1 Sandbag Curls
    B2 Skull Crushers

    3x8x60
    3x10x75

    Finisher
    Keg Bearhug
    x90sec
    Last edited by sickdevildog1; 05-10-2011 at 05:40 PM.
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    ★★★FAITH in Humanity Restored Crew★★★
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