Click here for pics of squat booty

[koyongi]

Reverse hyper, CSR, stretching, spin class.

[koyongi]

Benchy bench, 75# chain:
10@bar
5@135
5@135
3@155
2@185
1@195
1@205
Add slingshot:
1@225
1@245

Log push press:
5@55
5@105
3@115
4@115
3@115

CGBP:
5@135
5@155
5@175

DB rows:
8@50
8@60 (x2)

Chin up:
5x5

Incline DB press:
20@20s (x2)

Face pulls, monster mini:
3x10

Tricep pressdown, mini band:
3x12

DB PP:
1@50 (x2, each arm)
1@60 (x2, each arm)

[koyongi]

Squats, buffalo bar, all the chain (not doubled):
5@55
5@145
3@145
2@195
1@235
1@245
1@255
1@265
1@275

Trap bar DL:
5@260
6@260
8@260

Front squat:
5@55
5@145 (x3)

Dimel deads:
20@135 (x2)

Planks:
3@1 min

Leg curls:
50@10# (x2)

Isolateral glute bridge + 5#:
2x10

[csday924]

Squats, buffalo bar, all the chain (not doubled):
5@55
5@145
3@145
2@195
1@235
1@245
1@255
1@265
1@275

Trap bar DL:
5@260
6@260
8@260

Front squat:
5@55
5@145 (x3)

Dimel deads:
20@135 (x2)

Planks:
3@1 min

Leg curls:
50@10# (x2)

Isolateral glute bridge + 5#:
2x10

How long does something like this take you and what do you do for recovery?

[koyongi]

How long does something like this take you and what do you do for recovery?

Pretty much all my Westside workouts take right at 2 hours, give or take a few minutes. I'd go a little faster if I didn't have bunches of people to work in with, but meh, I probably need the time between sets for ME/DE.

Last night for recovery, I drank a protein shake and ate sushi and a cookie. Really, I do enough stuff outside the gym (boot camp, soccer, rugby, cycling, running, yoga, etc.) that I don't need to do much. Also massages. If I'm feeling really beat up, I'll throw in some extra stretching and walking. Also, anything that's not a big compound lift I pretty much count as recovery (like last night's 50-rep leg curls).

[koyongi]

Rugby against Truman:
60:00, one half at loose head, one half at tight.
Scored twice, held up twice.
Won 22-0.

Then...

Speedy bench, all the chain, not doubled:
5@45
5@135
3@135 (x10)

Log:
5@55
1@105
2@105
3@105
4@105
5@105
6@105
6@105
1@115
Clean@125

Fat bar floor press:
10@bar
10@110
10@130
10@150

Barbell row:
5@135 (x3)

Incline DB fly:
10@15
10@20

Incline DB tricep extension:
10@15s
10@20s
10@25s

Hammer curls:
10@20s (x2)

Band pull aparts, mini band:
3x10

Lateral raises:
10@10s
10@15s (x2)

[koyongi]

Today so far...

Lawn mowing for 30 minutes.

Then,

Speedy squats, all the chain at 20, singled:
5@bar
5@135
2@135 (x3)
2@155 (x3)
2@195 (x3)

SLDL:
5@135
5@240 (x2)

Then,

Soccer, 40 minutes.
Lost 5-4. SO CLOSE.

Then,

Block pulls:
2@315 (x3)

Deficit DL:
5@240 (x2)

GHR:
3x10

TKE:
2x15

GHR abs:
3x10

Now, more yard work.

[koyongi]

Reverse hyper, CSR, Spinning.
Then weeding my garden so I can have tasty food soon!

[LoveMyInk]

Reverse hyper, CSR, Spinning.
Then weeding my garden so I can have tasty food soon!

Can I come for dinner?

[Link815]

Reverse hyper, CSR, Spinning.
Then weeding my garden so I can have tasty food soon!

Just call Angelina if you need some gardening tips.

[koyongi]

Can I come for dinner?

Sure!

Just call Angelina if you need some gardening tips.

On how to grow a watermelon? Or parsley in the yard?

[koyongi]

Benchy bench, short monster minis:
5@bar
5@135
1@135
1@155
1@165
1@175

Bench:
3@185
3@195
3@205

Fat bar OHP:
5@20
5@70
5@80
5@90
5@100

DB Rows:
8@50
8@60
8@70

2bd:
5@225 (x3)

Skullcrushers:
8@45
8@65 (x3)

Chin ups:
4x6

Rear delt fly:
10@10s (x3)

DB OHP:
10@20s

Rotator cuff

[Galindo62]

You ever think about getting bands not from elite fts?

I like to use their bands because most other sources dont have a general tension guideline, it wouldnt be too much of a problem if i could test it in person, but only see them online

[koyongi]

You ever think about getting bands not from elite fts?

I like to use their bands because most other sources dont have a general tension guideline, it wouldnt be too much of a problem if i could test it in person, but only see them online

I actually used the Jump Stretch ones, and I have some from APT, too. EFS ones are just cheaper if they're running a sale. As long as I'm comparing bands that I've used before so I can kind of have an idea of progression, I'm fine with whatever!

Sumo DL:
3@135 (x2)
3@185
2@225
1@275
1@295
1@315
1@325
1@335

Front squat:
5@55
5@145
5@155
5@165
5@175

Block pulls:
8@225 (x3)

Band pull throughs, average band:
5x10

GHR:
5x10

Planks:
3@1:15

Hips:
10@short mini (x3)

Stretching

[koyongi]

Friday:
Xtreme Fit, Reverse hyper, lat pulls


Saturday:

Highlands in the Burg!

I didn't hurt myself or anyone else. It's about the best I could hope for.
I did turn the caber (almost 12:00!), although I couldn't make it through the first round of the sheaf.
I learned that I'm really bad, but I think I could improve a lot with a little bit of work.
Maybe next year.

[koyongi]

Benchy bench, manpon, 40# chain:
5@45 (x3)
5@135
Add chain:
5@135
Add manpon:
5@155
3@185
3@195
2@205
2@215
1@225
1@235

Triceps of death!
chest to 5bd@135
chest to 5bd@155

Incline DB:
10@40s (x3)

DB row:
10@50 (x3)

Front/side DB raise:
8@10s (x3)

Tricep pushdowns, mini band:
3x10

Straight bar curls:
8@45 (x3)

Rotator cuff, micro mini:
2x10

[-Lucifer]

You did the 'caber toss'?

[koyongi]

You did the 'caber toss'?

Yep! Almost hit 12:00, too!


Squats, light band:
5@bar
5@145
Add band:
3@145
2@155
1@185
1@195
1@205
1@215
1@225

Trap bar DL:
5@260 (x5)

Sumo SLDL:
8@135 (x3)

Planks:
3x1:30

Band yes machine, double mini:
3x15sec

Back extension:
3x10

[Rusty56]

Rugby against Truman:
60:00, one half at loose head, one half at tight.
Scored twice, held up twice.
Won 22-0.

Cool to find another rugby player on the boards. This was my first year playing. I also play prop. I'm fat and can't run fast so I'm workin on that lol.

[koyongi]

Cool to find another rugby player on the boards. This was my first year playing. I also play prop. I'm fat and can't run fast so I'm workin on that lol.

It's fun stuff!
Here's a picture from today's match (well, afterwards). That's midfield.



Rugby! Super muddiness against the Sabres.

We won, I think it was 17-5.
Fun times.


Then,

Speedy bench, short minis:
5@45
5@135
Add bands:
3@135 (x10)
Add 2bd:
5@185 (x3)

Push press:
5@55
5@105 (x2)
5@115 (x2)

Reverse grip rows:
5@135 (x5)

DB snatch:
5@25 (x2)
5@30 (x2)
5@35 (x2)

Tricep pressdowns, mini band:
3x10

Band pull apart, mini band:
3x10

Rotator cuff stuff.

[showmestate08]

^^Looks fun. After following your thread and watching Invictus, I'm halfway tempted to give rugby a shot.

[Rusty56]

^^Looks fun. After following your thread and watching Invictus, I'm halfway tempted to give rugby a shot.

Def give it a shot man. I watched the usa sevens tournament in las vegas back in feb and went and joined the closest team to me that next monday.

[koyongi]

^^Looks fun. After following your thread and watching Invictus, I'm halfway tempted to give rugby a shot.

It's fun stuff. If you've ever played football and/or soccer, it's not a hard transition (actually, the transition from football is harder for most people because of the differences in tackling). Most any men's club team is happy to have new recruits, regardless of the level of experience... CoMo's got the Mizzou team and the Outlaws.

Def give it a shot man. I watched the usa sevens tournament in las vegas back in feb and went and joined the closest team to me that next monday.

And 15's is so much better than 7's, even!


Today:

Speedy squats, buffalo bar, light band, box w/ foam:
5@55
5@145
add band:
2@145 (x8)
2@165
2@175
2@185
2@195

SLDL:
5@245 (x2)

Deficit DL:
5@245 (x2)

Speedy deads, 60ish# chain:
2@135
2@205 (x6 or so)

GHR:
3x10

Decline abs, 25# hat:
3x10

[koyongi]

Benchy bench:
5@bar
5@135
3@185
1@205
1@215
1@225
1@230 (PR)
1@235 (PR!)

Log push press:
3@105 (x5)

CGBP:
5@135 (x3)

DB row:
10@50 (x3)

DB side raises:
10@15s (x3)

Skullcrushers, incline, EZ curl bar:
8@quarters (x3)

DB Hammer curl/press:
8@25s (x3)

Band pull aparts, mini band:
3x10

[Rusty56]

It's fun stuff. If you've ever played football and/or soccer, it's not a hard transition (actually, the transition from football is harder for most people because of the differences in tackling). Most any men's club team is happy to have new recruits, regardless of the level of experience... CoMo's got the Mizzou team and the Outlaws.



And 15's is so much better than 7's, even!


Today:

Speedy squats, buffalo bar, light band, box w/ foam:
5@55
5@145
add band:
2@145 (x8)
2@165
2@175
2@185
2@195

SLDL:
5@245 (x2)

Deficit DL:
5@245 (x2)

Speedy deads, 60ish# chain:
2@135
2@205 (x6 or so)

GHR:
3x10

Decline abs, 25# hat:
3x10

Yeah i've only ever participated in 15's. 7's is a backs game lol.

[csday924]

Benchy bench:
5@bar
5@135
3@185
1@205
1@215
1@225
1@230 (PR)
1@235 (PR!)

Log push press:
3@105 (x5)

CGBP:
5@135 (x3)

DB row:
10@50 (x3)

DB side raises:
10@15s (x3)

Skullcrushers, incline, EZ curl bar:
8@quarters (x3)

DB Hammer curl/press:
8@25s (x3)

Band pull aparts, mini band:
3x10

Where did that come from? Gjdm

[koyongi]

Yeah i've only ever participated in 15's. 7's is a backs game lol.

I've never played 7s with tackling, but it's fun. Might play some this summer, though!

Where did that come from? Gjdm

Lucky Charms and ice cream, obviously.



Yesterday, yoga.

Today:

Deadlifts, 1 mat deficit:
3@135 (x2)
3@185
2@225
1@275
1@295
1@315
1@325

Front squat:
3@55
3@145
3@155
3@165
3@175
1@185

GHR:
5x10

Band yes machine, double monster mini:
3x15sec

Band pull throughs, light band:
3x10

Planks:
3@1:45

[KimValentine]

When I'm wondering if I'm doing too much, I just read your log.


P.S. Probably won't be at the gym on Saturday but for sure on Sunday!

[ErickStevens]

Lucky Charms and ice cream, obviously.

[koyongi]

When I'm wondering if I'm doing too much, I just read your log.


P.S. Probably won't be at the gym on Saturday but for sure on Sunday!

Ha, I'm not a good benchmark for that, but I appreciate the sentiment!
Missed you this weekend...might be back next month or in July, though...

It's a pretty sweet routine, I tell you.


Wild Iron!

Saturday:

Speedy bench, monster mini under the Forza:
5@45 (x3)
5@135
Add band:
3@145 (x10)

Slingshot bench:
5@225 (x3)

T-bar row:
8@70
8@105 (x3)

OHP:
5@95 (x5)

Swiss bar CGBP:
8@85
8@105
8@125

DB lateral raise:
10@15s (x3)

Pull ups:
2x8



Sunday:

Speedy squats:
5@45
5@135
Add 80# chain:
2@135
2@185 (x8)
Add 50# chain:
2@185 (x2)

Speedy deads:
50# chain:
1@135 (x2)
Shorts monster minis:
1@135 (x2)
50# chain:
1@225 (x8)

Box jumps:
5@30" box
5@box + 1 mat
5@box + 2 mats
5@box + 3 mats
5@box + 4 mats
5@box + 5 mats

Back extensions:
3x10

Decline abs, 45# hat:
2x10