Reply
Page 4 of 16 FirstFirst ... 2 3 4 5 6 14 ... LastLast
Results 91 to 120 of 469
  1. #91
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Saturday
    WK3DAY3
    Shoulder felt a little bit better today

    A. Weighted Pull Ups (Working 1RM 95% = 24kg DB)
    Warm Up: Bodyweight x3
    70% 17kg DB x3
    80% 19kg DB x3
    90% 22kg DB x3
    90% 22kg DB x3

    B. DB Row
    42,5kg DB x8 (each arm)
    42,5kg DB x8 (each arm)
    42,5kg DB x8 (each arm)
    42,5kg DB x8 (each arm)

    C. Bodyweight Row
    10, 10, 10, 10

    D. Incline DB Curl
    14kg DB's x8
    14kg DB's x8
    14kg DB's x8
    14kg DB's x8

    E. Biceps Circuit
    Zottmann Curls--Cross Body Curls--BB Pronated Curls
    8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
    8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
    8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
    8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9

    Finally saved enough money to buy new training shoes and bought a pair today. It's like walking on air with these shoes. I have my old ones since 3+ years. Even though they were too small after 2,5 years I wore them because I had no money to buy new ones. Great day & workout!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  2. #92
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Sunday
    WK3DAY4

    A. Incline DB Bench
    Warm Up: 11kg DB's x8; 13kg DB's x6
    26kg DB's x8
    26kg DB's x8
    26kg DB's x8
    26kg DB's x8

    B. Close-Grip Bench Press
    Bar x12
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    C. High to Low Cable Flyes
    10kg each side x12
    10kg each side x12
    10kg each side x12
    10kg each side x12
    Had to go easy on this exercise because of injured shoulder.

    D. DB Bench Incline Drop
    Steep Incline----Decreased Incline----Flat Bench
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7

    E. Triceps Circuit
    Triceps Push Downs--Dips--Close Push Ups
    50kg x6-----------------6--------6
    50kg x6-----------------6--------6
    50kg x6-----------------6--------6
    50kg x6-----------------6--------6
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  3. #93
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Monday
    WK3DAY5

    A. Deadlifts (Working 1RM 95% = 162kg (357,15lbs))
    Bar x12
    70% 115kg x3
    80% 130kg x3
    90% 145kg x3
    90% 145kg x3

    B. Romanian Deadlift
    100kg x9 or 10 (overhand grip)
    100kg x10 (overhand grip; regripped after 6th rep)
    100kg x10 (alternate grip; regripped after 9th rep)
    100kg x10 (alternate grip; regripped after 6th rep)

    C. Zercher Squats
    55kg x10
    55kg x10
    55kg x10
    55kg x10

    D. DB Shrugs
    50kg DB's x10
    50kg DB's x10
    50kg DB's x10
    50kg DB's x10

    E. Weighted Incline Sit Ups
    20kg plate x12
    20kg plate x12
    20kg plate x12
    20kg plate x12
    This was harder than last week..

    F. Sprinter Sit Ups
    18, 18 ,18
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  4. #94
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Wednesday & Thursday
    I woke up with a extreme pain in the right side of the back of my neck on Wednesday. I mean this was so painful I laid in bed for 1,5 hours after I woke up because I could not get up. I can move my head only to the left side now.
    Plus I'm sick with the flu and that's why there's no workout on WED & THU. I never miss or skip a workout but with a injured shoulder, injured neck and the flu I need to take some time off... Damn!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  5. #95
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Saturday
    No workout.. sick and injured.

    Sunday
    No workout.. 3x40 Push Ups throughout the day.

    Monday
    No workout.. 1x50 Push Ups

    Wednesday
    WK4DAY1

    A. Bench (Working 1RM 95% = 95kg (209,44lbs))
    Bar x12
    40% 40kg x10
    50% 45kg x10
    60% 55kg x10
    60% 55kg x10

    B. DB Military Press
    18kg DB's x9
    18kg DB's x9
    18kg DB's x9
    18kg DB's x9

    C. Behind The Neck Press
    30kg x10
    30kg x10
    30kg x10
    30kg x10

    D. Cuban Press
    8kg DB's x8
    8kg DB's x8
    8kg DB's x8

    E. Dips--SS--Tricep Push Downs
    8---------60kg x8
    8---------60kg x8
    8---------60kg x8

    F. Shoulder Circuit
    Lateral Raises---Front Raises---Rear Flyes---Over Head Press
    8kg DB's x8------6kg DB's x8---11kg DB's x8----40kg x7
    8kg DB's x8------6kg DB's x8---11kg DB's x8----40kg x7
    8kg DB's x8------6kg DB's x8---11kg DB's x8----40kg x7
    8kg DB's x8------6kg DB's x8---11kg DB's x8----40kg x7

    Still sick with the flu but neck is 90% ok and shoulder 60% ok.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  6. #96
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Thursday
    WK4DAY2

    A. Squats (Working 1RM 95% = 144kg (317,47lbs))
    Bar x12
    40% 60kg x10
    50% 70kg x10
    60% 85kg x10
    60% 85kg x10

    Daaayum, high rep squats are no joke. the weight wasn't even heavy but it fatigued my legs a lot!

    B. Front Squats
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    This was tough!

    C. Single Leg Decline Leg Press
    30kg on each side x 9 (each leg)
    30kg on each side x 9 (each leg)
    30kg on each side x 9 (each leg)
    30kg on each side x 9 (each leg)

    Tougher than last time.

    D. Calf Raises---SS---Sprinter Sit Ups
    42,5kg DB's x17------20
    42,5kg DB's x17------20
    42,5kg DB's x17------20
    42,5kg DB's x17------20

    E. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
    30kg DB's x2 rounds
    30kg DB's x2 rounds
    30kg DB's x2 rounds

    Tough workout! I'm still sick but I was able to increase my Front Squat, Calf Raises and Sprinter Sit Ups. And rediscovered that I hate high rep back squatting. I substituted BB Roll Outs with Farmer Walks because I think that they are great for my lagging forearms and for overall strength plus they are not bad for my injured shoulder.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  7. #97
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Saturday
    WK4DAY3

    A. Weighted Pull Ups (Working 1RM 95% = 24kg DB)
    Warm Up: Bodyweight x3
    40% 10kg DB x10
    50% 11kg DB x10
    60% 14kg DB x10
    60% 14kg DB x10 (last three reps were crossfit style)

    10 reps are hard...

    B. DB Row
    42,5kg DB x9 (each arm)
    42,5kg DB x9 (each arm)
    42,5kg DB x9 (each arm)
    42,5kg DB x9 (each arm)

    bad form today...

    C. Bodyweight Row
    10, 10, 10, 10

    bad form on first three sets.

    D. Incline DB Curl
    14kg DB's x9
    14kg DB's x9
    14kg DB's x9
    14kg DB's x9

    E. Biceps Circuit
    Zottmann Curls--Cross Body Curls--BB Pronated Curls
    8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
    8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
    8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9
    8kg DB's x9--------10kg DB's x9 (each arm)---Bar x9

    this was a lot tougher than last time... maybe it's because I'm still a little sick but I had to do lots of cheat reps on Cross Body Curls because my Bi's were so fatigued.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  8. #98
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Sunday
    WK4DAY4

    A. Incline DB Bench
    Warm Up: 10kg DB's x8; 13kg DB's x6
    26kg DB's x8
    26kg DB's x8
    26kg DB's x8
    26kg DB's x8

    B. Close-Grip Bench Press
    Bar x12
    65kg x8
    65kg x8
    65kg x8
    65kg x8

    C. High to Low Cable Flyes
    15kg each side x12
    15kg each side x12
    15kg each side x12
    15kg each side x12

    D. DB Bench Incline Drop
    Steep Incline----Decreased Incline----Flat Bench
    18kg DB's x8----18kg DB's x8------18kg DB's x8
    18kg DB's x8----18kg DB's x8------18kg DB's x8
    18kg DB's x8----18kg DB's x8------18kg DB's x8
    18kg DB's x8----18kg DB's x6------18kg DB's x6 I was too weak to get 8 reps but I didn't fail..

    E. Triceps Circuit
    Triceps Push Downs--Dips--Close Push Ups
    50kg x6-----------------6--------6
    50kg x6-----------------6--------6
    50kg x6-----------------6--------6
    50kg x6-----------------6--------4 1/2 Failed... damn!

    Still a little bit sick and my nose kept running and running and... really sucked.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  9. #99
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Monday
    WK4DAY5

    A. Deadlifts (Working 1RM 95% = 162kg (357,15lbs))
    Bar x12
    40% 65kg x10 Dayum, what's wrong with me? This felt like 110kg!!
    50% 80kg x10
    60% 100kg x10
    60% 100kg x10

    B. Romanian Deadlift
    100kg x10 (alternate grip)
    100kg x10 (alternate grip; regripped after 9th rep)
    100kg x10 (alternate grip)
    100kg x10 (alternate grip; regripped after 4th and 9th rep)

    Grip sucked big time today plus I had a sore chest/bi's/legs from previous workouts..

    Had to wait 10min. after RDL's because some dude blocked the squat rack doing OHP and talked to his buddy for years... that dude was already doing OHP when I was warming up..smh
    C. Zercher Squats
    60kg x8
    60kg x8
    60kg x8
    60kg x8

    D. DB Shrugs
    50kg DB's x11
    50kg DB's x11
    50kg DB's x11
    50kg DB's x11

    When I use these 50kg DB's I feel like the king of the gym... even though I'm still a weak skinny fat kid

    E. Weighted Incline Sit Ups
    20kg plate x12
    20kg plate x12
    20kg plate x12
    20kg plate x12

    F. Sprinter Sit Ups
    18, 18 ,18
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  10. #100
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 5 of Wolverine Workout
    Now Block 2 of the program started. I can't really say how good/bad my progress is because like I said in my posts above I injured my neck & shoulder plus I was sick for a long time.
    I made some modifications to the program. For DAY1 I changed the Dips--SS--Tri Push Downs to straight sets and moved OHP from last to first exercise of the circuit.

    Wednesday
    WK1DAY1

    The program says to add 5 or 10% to the Working 1RM after 4 weeks. I added 10%.
    A. Bench (Working 1RM 95% = 100kg (220,46lbs))
    Bar x12
    60% 60kg x5
    65% 65kg x5
    75% 75kg x5
    75% 75kg x5 Barely got 5 reps... da hell is going on with my strength?!

    I'm skeptical towards the percentage progression because when I do my main lifts the weights feel so much heavier than they felt before I started the program. Maybe this gets better but the progression is much slower than it was with WSFSB3...

    B. DB Military Press
    18kg DB's x10
    18kg DB's x10
    18kg DB's x10
    18kg DB's x10

    C. Behind The Neck Press
    35kg x8
    35kg x8
    35kg x8
    35kg x8

    D. Cuban Press
    8kg DB's x9
    8kg DB's x9
    8kg DB's x9

    E. Dips
    11, 11, 11
    Shoulder still hurts a little.

    F. Triceps Push Downs
    60kg x8
    60kg x8
    60kg x8

    G. Shoulder Circuit
    Over Head Press---Lateral Raises---Front Raises---Rear Flyes
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  11. #101
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 5 of Wolverine Workout
    Modifications: Changed the Calf Raises--SS--Sprinter Sit Ups to straight sets and kept Farmer Walks like last week as my last exercise and as substitution for BB Roll Outs.

    Thursday
    WK1DAY2

    A. Squats (Working 1RM 95% = 150kg (330,69lbs))
    Bar x12
    60% 90kg x5
    65% 100kg x5
    75% 115kg x5
    75% 115kg x5

    115 felt way too heavy..

    B. Front Squats
    65kg x8
    65kg x8
    65kg x8
    65kg x8

    C. Single Leg Decline Leg Press
    30kg on each side x 10 (each leg)
    30kg on each side x 10 (each leg)
    30kg on each side x 10 (each leg)
    30kg on each side x 10 (each leg)

    D. Calf Raises
    42,5kg DB's x18
    42,5kg DB's x18
    42,5kg DB's x18
    42,5kg DB's x18

    E. Sprinter Sit Ups
    20, 20, 20, 20

    F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
    32kg DB's x2 rounds
    32kg DB's x2 rounds
    32kg DB's x2 rounds
    Last edited by kingmode; 02-06-2015 at 02:11 AM.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  12. #102
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 5 of Wolverine Workout
    Modifications: Changed BB Pronated Curls from last to first exercise of the Biceps Circuit.

    AM Speed and Power Workout

    5-Minute Speed Rope Workout
    Warm-up: 2-3 minutes of skipping and dynamic calf stretches
    Main Set: Jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25 (messed up 3 times but got 25 reps without almost dying)
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    Shoulder was really bad in pain after the rope jumping.

    Broad Jumps 7x1

    Box Jumps 6x3 (increased height after each set)

    Saturday
    PM WK1DAY3
    Added 10% to Working 1RM
    A. Weighted Pull Ups (Working 1RM 95% = 25kg DB)
    Warm Up: Bodyweight x3
    60% 10kg DB x5
    65% 11kg DB x5
    75% 14kg DB x5
    75% 14kg DB x5

    B. DB Row
    42,5kg DB x10 (each arm)
    42,5kg DB x10 (each arm)
    42,5kg DB x10 (each arm)
    42,5kg DB x10 (each arm) okay, really bad form here

    C. Bodyweight Row
    11, 11, 11, 11 had to rest 2 min. between all sets because Bi's were so fatigued..

    D. Incline DB Curl
    14kg DB's x10
    14kg DB's x10
    14kg DB's x8 1/2 Failed... DAMN!
    14kg DB's x10 after 3min. rest!!!

    E. Biceps Circuit
    BB Pronated Curls--Zottmann Curls--Cross Body Curls
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Had to rest 2,5-3min. between the circuits... Bi's were completely killed after the Inc DB Curls.

    Shoulder did hurt a lot today.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  13. #103
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 5 of the Wolverine Workout
    Modifications: Moved Close Push Ups from last to first & Tri Push Downs from first to last exercise of the Triceps Circuit.

    Sunday
    WK1DAY4

    A. Incline DB Bench
    Warm Up: 10kg DB's x8; 13kg DB's x6
    26kg DB's x9
    26kg DB's x9
    26kg DB's x9
    26kg DB's x9

    B. Close-Grip Bench Press
    Bar x12
    65kg x9
    65kg x9
    65kg x9
    65kg x9

    C. High to Low Cable Flyes
    20kg each side x8
    20kg each side x8
    20kg each side x8
    20kg each side x8

    D. DB Bench Incline Drop
    Steep Incline----Decreased Incline----Flat Bench
    18kg DB's x8----18kg DB's x8------18kg DB's x8
    18kg DB's x8----18kg DB's x8------18kg DB's x8
    18kg DB's x8----18kg DB's x7 1/2--18kg DB's x8 Failed...nooo
    18kg DB's x8----18kg DB's x7 1/2--18kg DB's x7 Failed again... dang!

    SMH! I don't know about this Incline Drop thing... It is kind of overkill for me. This lift decreased compared to last time. I will reset next week and try to get 7 reps for all sets..
    Had to rest 3 - 4,5min. between the drop sets because it fatigued my chest so much!

    E. Triceps Circuit
    Dips--Close Push Ups--Tri Push Downs
    6-----------6--------50kg x6
    6-----------6--------50kg x6
    6-----------6--------50kg x6
    6-----------6--------50kg x6
    Had to rest ~3min. after each round... triceps & chest overkill today!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  14. #104
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 5 of Wolverine Workout

    Monday
    WK1DAY5

    I added 10% to Working 1RM.
    A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
    Bar x12
    60% 100kg x5
    65% 110kg x5
    75% 130kg x5
    75% 130kg x5

    B. Romanian Deadlift
    100kg x10 (overhand grip)
    100kg x10 (overhand grip)
    100kg x10 (alternate grip)
    100kg x10 (alternate grip; regripped after 4th and 5th rep)

    C. Zercher Squats
    60kg x9
    60kg x9
    60kg x9
    60kg x9

    D. DB Shrugs
    50kg DB's x12
    50kg DB's x12
    50kg DB's x12
    50kg DB's x12 (regripped after 8th rep because DB's started to slip away.)

    E. Weighted Incline Sit Ups
    20kg+2,5kg plate x9
    20kg+2,5kg plate x9
    20kg+2,5kg plate x9
    20kg+2,5kg plate x9

    F. Sprinter Sit Ups
    20, 20, 20

    Came home late from college.. worked out at around 11pm. Good workout!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  15. #105
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 6 of Wolverine Workout

    Wednesday
    WK2DAY1

    A. Bench (Working 1RM 95% = 100kg (220,46lbs))
    Bar x12
    65% 65kg x4
    75% 75kg x4
    85% 85kg x4 Almost failed on the 4th rep.. I used to hit 85kg for 5 easy... WTH!?
    85% 85kg x4 Rested 4 min. before this set and it was easier than before but I still struggled a lot.

    Still skeptical towards percentag progression...

    B. DB Military Press
    18kg DB's x11
    18kg DB's x11
    18kg DB's x11
    18kg DB's x11

    C. Behind The Neck Press
    35kg x9
    35kg x9
    35kg x9
    35kg x9

    D. Cuban Press
    8kg DB's x10
    8kg DB's x10
    8kg DB's x10

    E. Dips
    12, 12, 12

    F. Triceps Push Downs
    60kg x9
    60kg x9
    60kg x9

    G. Shoulder Circuit
    Over Head Press---Lateral Raises---Front Raises---Rear Flyes
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8

    Shoulder was in major pain. It's not as healthy as I thought it would be... damn.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  16. #106
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 6 of Wolverine Workout

    Thursday
    WK2DAY2

    A. Squats (Working 1RM 95% = 150kg (330,69lbs))
    Bar x12
    65% 100kg x4
    75% 115kg x4
    85% 130kg x4 almost failed after 2nd rep because I was leaning forwards a bit...
    85% 130kg x4

    B. Front Squats
    65kg x9
    65kg x9
    65kg x9
    65kg x9

    easy! I love front squats!

    C. Single Leg Decline Leg Press
    30kg on each side x 11 (each leg)
    30kg on each side x 11 (each leg)
    30kg on each side x 11 (each leg)
    30kg on each side x 11 (each leg)

    D. Calf Raises
    45kg DB's x12
    45kg DB's x12
    45kg DB's x12
    45kg DB's x12

    E. Sprinter Sit Ups
    20, 20, 20, 20

    F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
    32kg DB's x2 rounds
    32kg DB's x2 rounds
    32kg DB's x2 rounds

    All rest periods were lower than last week... Great workout!!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  17. #107
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 6 of Wolverine Workout

    AM Speed and Power Workout

    Speed Rope Workout
    Warm-up:4 minutes of skipping
    Main Set: I jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25 (didn't mess up during Double Unders!! Proud of myself!!!)
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    Broad Jumps 7x1

    Box Jumps 8x1 (increased height after each set)

    Saturday
    PM WK2DAY3

    A. Weighted Pull Ups (Working 1RM 95% = 25kg DB)
    Warm Up: Bodyweight x3
    65% 16kg DB x4
    75% 19kg DB x4
    85% 21kg DB x4
    85% 21kg DB x4

    Clean form!

    B. DB Row
    42,5kg DB x10 (each arm)
    42,5kg DB x10 (each arm)
    42,5kg DB x10 (each arm)
    42,5kg DB x10 (each arm)

    C. Bodyweight Row
    11, 11, 11, 11

    D. Incline DB Curl
    14kg DB's x10
    14kg DB's x10
    14kg DB's x10
    14kg DB's x10

    E. Biceps Circuit
    BB Pronated Curls--Zottmann Curls--Cross Body Curls
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)


    Much lower rest periods than last week for all exercises!! Good workout!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  18. #108
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 6 of Wolverine Workout

    Sunday
    WK1DAY4

    A. Incline DB Bench
    Warm Up: 10kg DB's x10; 15kg DB's x5
    28kg DB's x6
    28kg DB's x6
    28kg DB's x6
    28kg DB's x6
    easy!

    B. Close-Grip Bench Press
    Bar x12
    65kg x10
    65kg x10
    65kg x10
    65kg x10

    C. High to Low Cable Flyes
    20kg each side x9
    20kg each side x9
    20kg each side x9
    20kg each side x9

    D. DB Bench Incline Drop
    Steep Incline----Decreased Incline----Flat Bench
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7 Almost failed on the last rep on the flat bench!

    Had to rest 6min. after this because Tri's were done.

    E. Triceps Circuit
    Close Push Ups--Dips--Tri Push Downs
    6--------------------6--------50kg x6
    6--------------------6--------50kg x6
    6--------------------6--------50kg x6
    6--------------------6--------50kg x6

    Just realised that I posted the wrong exercise order last week. Last week the exercise order was like this week.

    Good and effective workout!! MUCH lower rest periods than last week for all exercises. Had to reset on DB Bench Incline Drop and do 7 instead of 8 reps. 7 were still hard!!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  19. #109
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 6 of Wolverine Workout

    Monday
    WK2DAY5

    A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
    Bar x12
    65% 110kg x4
    75% 130kg x4
    85% 145kg x4
    85% 145kg x4

    B. Romanian Deadlift
    100kg x10 (overhand grip)
    100kg x10 (overhand grip; regripped twice)
    100kg x10 (overhand grip; regripped twice)
    100kg x10 (overhand grip; regripped twice or thrice)

    C. Zercher Squats
    60kg x10
    60kg x10
    60kg x10
    60kg x10

    D. DB Shrugs
    50kg DB's x12
    50kg DB's x12
    50kg DB's x12
    50kg DB's x12

    Need to improve my grip! Can't grab the middle of the handles of the 50kg DB's because they slip away after 6-8 reps.. Always held the dumbells with hands on the ends of the handles when I was doing Shrugs...

    E. Weighted Incline Sit Ups
    20kg+2,5kg plate x9 (forgot that I wanted to go for 10 reps)
    20kg+2,5kg plate x10
    20kg+2,5kg plate x10
    20kg+2,5kg plate x11 (added the rep I forgot about here)

    F. Sprinter Sit Ups
    20, 20, 20
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  20. #110
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 7 of Wolverine Workout

    Wednesday
    10PMWK3DAY1

    A. Bench (Working 1RM 95% = 100kg (220,46lbs))
    Bar x12
    70% 70kg x3
    80% 80kg x3
    90% 90kg x3
    90% 90kg x3

    rested 3 min. before my two top sets. I got them not too easy but it was not as hard as last week.

    B. DB Military Press
    18kg DB's x12
    18kg DB's x12
    18kg DB's x12
    18kg DB's x12

    C. Behind The Neck Press
    35kg x10
    35kg x10
    35kg x10
    35kg x10 struggled hard to get the last two reps of this set and did hurt my back somehow..

    D. Cuban Press
    8kg DB's x10
    8kg DB's x10
    8kg DB's x10

    E. Dips
    13, 13, 13 Shoulder still in pain when I do Dips!!

    F. Triceps Push Downs
    60kg x10
    60kg x10
    60kg x10

    Bad form.. because Tri's were so fatigued.

    G. Shoulder Circuit
    Over Head Press---Lateral Raises---Front Raises---Rear Flyes
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8
    40kg DB's x8------8kg DB's x8---7kg DB's x8----11kg x8

    I was able to reduce the rest periods between shoulder circuit rounds to 1:30min.! Really proud of that!!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  21. #111
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 7 of Wolverine Workout

    Thursday
    WK3DAY2

    A. Squats (Working 1RM 95% = 150kg (330,69lbs))
    Bar x12
    70% 105kg x3
    80% 120kg x3
    90% 135kg x3 PR! finally..
    90% 135kg x3 PR!

    B. Front Squats
    65kg x10
    65kg x10
    65kg x10
    65kg x10

    C. Single Leg Decline Leg Press
    30kg on each side x 12 (each leg)
    30kg on each side x 12 (each leg)
    30kg on each side x 12 (each leg)
    30kg on each side x 12 (each leg)

    D. Calf Raises
    45kg DB's x13
    45kg DB's x13
    45kg DB's x13
    45kg DB's x13

    E. Sprinter Sit Ups
    20, 20, 20, 20

    F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
    32kg DB's x2 rounds
    32kg DB's x2 rounds
    32kg DB's x2 rounds

    Didn't increase weight on Farmer Walks because left elbow hurts since last week. Don't know what's wrong with all my joints starting to hurt.
    Might deload next week.
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  22. #112
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 7 of Wolverine Workout

    AM Speed and Power Workout

    Speed Rope Workout
    Warm-up:4 minutes of skipping
    Main Set: I jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25 (messed up once on this one but I get better at this every time)
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    No Broad Jumps and Box Jumps today because my right knee started acting up so I figured I give it some rest...

    Saturday
    WK3DAY3

    A. Weighted Pull Ups (Working 1RM 95% = 25kg DB)
    Warm Up: Bodyweight x3
    70% 18kg DB x3
    80% 20kg DB x3
    90% 23kg DB x3
    90% 23kg DB x3

    Clean form! easy

    B. DB Row
    42,5kg DB x11 (each arm)
    42,5kg DB x11 (each arm)
    42,5kg DB x11 (each arm)
    42,5kg DB x11 (each arm)

    C. Bodyweight Row
    12, 12, 12, 12

    D. Incline DB Curl
    14kg DB's x11
    14kg DB's x11
    14kg DB's x11
    14kg DB's x10 1/2 DAMN.. I hate failing!!

    E. Biceps Circuit
    BB Pronated Curls--Zottmann Curls--Cross Body Curls
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)

    Long rest periods today between sets and exercises because my left elbow is killing me. Somehow my body starts to fall apart.. joints hurt etc.
    Maybe a 5 day split is not for me at this stage or maybe I just have bad luck.
    I stretch a lot and from time to time I do some flexibility stuff (okay, maybe I should do this more often).. don't know why joint pain occurs now!?
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  23. #113
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 7 of Wolverine Workout

    Sunday
    WK3DAY4

    A. Incline DB Bench
    Warm Up: 11kg DB's x6; 11kg DB's x8
    28kg DB's x7
    28kg DB's x7
    28kg DB's x7
    28kg DB's x7
    easy!

    B. Close-Grip Bench Press
    Bar x12
    65kg x11
    65kg x11
    65kg x11
    65kg x11

    C. High to Low Cable Flyes
    20kg each side x10
    20kg each side x10
    20kg each side x10
    20kg each side x10

    D. DB Bench Incline Drop
    Steep Incline----Decreased Incline----Flat Bench
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7

    fuq my left elbow!! pain is killing me!
    rested long after this to be fully recovered for the tri circuit

    E. Triceps Circuit
    Close Push Ups--Dips--Tri Push Downs
    6--------------------6--------50kg x6
    6--------------------6--------50kg x6
    6--------------------6--------50kg x6
    6--------------------6--------50kg x6
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  24. #114
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 7 of Wolverine Workout

    Monday
    WK3DAY5

    A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
    Bar x12
    70% 120kg x3
    80% 130kg x3
    90% 155kg x3 old PR
    90% 155kg x3 old PR

    B. Romanian Deadlift
    100kg x10 (overhand grip)
    100kg x10 (overhand grip)
    100kg x10 (overhand grip; regripped after 6th rep)
    100kg x10 (overhand grip; regripped once or twice)

    C. Zercher Squats
    60kg x11
    60kg x11
    60kg x11
    60kg x11

    D. DB Shrugs
    50kg DB's x12
    50kg DB's x12
    50kg DB's x12
    50kg DB's x11

    There it was my moment to shine... 4 dudes doing DB Shrugs.. all of em using DB's way lighter than 50kg. On my last set they saw me doing shrugs with 50kg DB's and looked at me astonished. But dang! I had gripped the handles almost in the middle and it was super tough to grip the DB's after 11th rep I couldn't hold on and had to awkwardly lower/drop the DB's...

    E. Weighted Incline Sit Ups
    20kg+2,5kg plate x10
    20kg+2,5kg plate x10
    20kg+2,5kg plate x10
    20kg+2,5kg plate x10

    F. Sprinter Sit Ups
    20, 20, 20
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  25. #115
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 8 of Wolverine Workout

    Wednesday
    11PMWK4DAY1

    A. Bench (Working 1RM 95% = 100kg (220,46lbs))
    Bar x12
    40% 40kg x10
    50% 50kg x10
    60% 60kg x10
    60% 60kg x10

    B. DB Military Press
    19kg DB's x8
    19kg DB's x8
    19kg DB's x8
    19kg DB's x8

    C. Behind The Neck Press
    35kg x11
    35kg x11
    35kg x11
    35kg x11

    D. Cuban Press
    8kg DB's x10
    8kg DB's x10
    8kg DB's x10

    E. Dips
    13, 13, 13

    F. Triceps Push Downs
    60kg x10
    60kg x10

    Left elbow pain was too bad .. had to stop after 2 sets.

    G. Shoulder Circuit
    Over Head Press---Lateral Raises---Front Raises---Rear Flyes
    40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
    40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
    40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
    40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  26. #116
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 8 of Wolverine Workout

    Thursday
    WK4DAY2

    A. Squats (Working 1RM 95% = 150kg (330,69lbs))
    Bar x12
    40% 105kg x10
    50% 120kg x10
    60% 135kg x10
    60% 135kg x10

    B. Front Squats
    65kg x12
    65kg x12
    65kg x12
    65kg x12

    C. Single Leg Decline Leg Press
    35kg on each side x 8 (each leg)
    35kg on each side x 8 (each leg)
    35kg on each side x 8 (each leg)
    35kg on each side x 8 (each leg)

    D. Calf Raises
    45kg DB's x14
    45kg DB's x14
    45kg DB's x14
    45kg DB's x14

    E. Sprinter Sit Ups
    Forgot to do them!!! Dayum, why did I forget them!?

    F. Farmer Walks (1 round is ~17 yards, turn, and ~17 yards back)
    34kg DB's x2 rounds
    34kg DB's x2 rounds
    34kg DB's x2 rounds
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  27. #117
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 8 of Wolverine Workout

    AM Speed and Power Workout

    Speed Rope Workout
    Warm-up:4 minutes of skipping
    Main Set: I jump as fast and efficiently as possible with 10-15 seconds rest between exercises.
    • A-Run: 25 each leg
    • Bounce Jump: 25
    • A-Run: 25 each leg
    • Double Unders: 25 (messed up once on this one but I get better at this every time)
    • A-Run: 25 each leg
    • Forward-Straddle: 25
    • A-Run: 25 each leg
    • Scissors: 25
    • A-Run: 25 each leg
    • Skier's Jump: 25
    • A-Run: 25 each leg

    No Broad Jumps and Box Jumps today because my right knee started acting up so I figured I give it some rest...

    Saturday
    WK4DAY3

    A. Weighted Pull Ups (Working 1RM 95% = 25kg DB)
    Warm Up: Bodyweight x3
    40% 10kg DB x10
    50% 13kg DB x10
    60% 15kg DB x10
    60% 15kg DB x10 had to grind out the last 3 reps

    THIS is hard as fuq.

    B. DB Row
    42,5kg DB x12 (each arm)
    42,5kg DB x12 (each arm)
    42,5kg DB x12 (each arm)
    42,5kg DB x12 (each arm)

    bad form!

    C. Bodyweight Row
    12, 12, 12, 12

    D. Incline DB Curl
    14kg DB's x11
    14kg DB's x11
    14kg DB's x11
    14kg DB's x11

    E. Biceps Circuit
    BB Pronated Curls--Zottmann Curls--Cross Body Curls
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)
    Bar x10--------------8kg DB's x10---10kg DB's x10 (each arm)


    Elbow wasn't as bad as last week but still had long rest periods because Bi's were super fatigued after Weighte Pull Ups!!
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  28. #118
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 8 of Wolverine Workout

    Sunday
    Fun Workout
    - 1 hour of shooting hoops and throwing the football


    WK4DAY4

    A. Incline DB Bench
    Warm Up: 10kg DB's x10; 13kg DB's x8
    28kg DB's x8
    28kg DB's x8
    28kg DB's x8
    28kg DB's x8

    B. Close-Grip Bench Press
    Bar x12
    70kg x8
    70kg x8
    70kg x8
    70kg x8

    C. High to Low Cable Flyes
    20kg each side x11
    20kg each side x11
    20kg each side x11
    20kg each side x11

    D. DB Bench Incline Drop
    Steep Incline----Decreased Incline----Flat Bench
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7
    18kg DB's x7----18kg DB's x7------18kg DB's x7

    E. Triceps Circuit
    Close Push Ups--Dips--Tri Push Downs
    7----------------7--------50kg x7
    7----------------7--------50kg x7
    7----------------7--------50kg x7
    7----------------7--------50kg x7
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  29. #119
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 8 of Wolverine Workout

    Monday
    WK4DAY5

    A. Deadlifts (Working 1RM 95% = 169kg (372,58lbs))
    Bar x12
    40% 70kg x10
    50% 85kg x10
    60% 100kg x10
    60% 100kg x10

    my back was sore after only 3 sets of DL's... 10 reps never get easy.

    B. Romanian Deadlift
    100kg x10 (overhand grip; regripped after 6th rep)
    100kg x10 (overhand grip)
    100kg x10 (overhand grip)
    100kg x10 (hands too sweaty.. bar too slippery.. had to alternate grip it & almost failed too!)

    Damn dees phaggits using hand creme and hand sanitizer!

    C. Zercher Squats
    60kg x12
    60kg x12
    60kg x12
    60kg x12

    tough!!

    D. DB Shrugs
    50kg DB's x12
    50kg DB's x12
    50kg DB's x12
    50kg DB's x12

    E. Weighted Incline Sit Ups
    20kg+2,5kg plate x11
    20kg+2,5kg plate x11
    20kg+2,5kg plate x11
    20kg+2,5kg plate x11

    F. Sprinter Sit Ups
    20, 20, 20
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

  30. #120
    Protein Shakespeare kingmode's Avatar
    Join Date: Apr 2014
    Posts: 6,675
    Rep Power: 8372
    kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000) kingmode is a name known to all. (+5000)
    kingmode is offline
    Week 9 of Wolverine Workout

    Wednesday
    WK1DAY1
    Added 10% to Working 1 RM

    A. Bench (Working 1RM 95% = 105kg (231,49lbs))
    Bar x12
    60% 65kg x5
    65% 70kg x5
    75% 80kg x5
    75% 80kg x5

    80kg was suprisingly hard!

    B. DB Military Press
    19kg DB's x9
    19kg DB's x9
    19kg DB's x9
    19kg DB's x9

    C. Behind The Neck Press
    35kg x11
    35kg x11
    35kg x11
    35kg x11

    D. Cuban Press
    8kg DB's x10
    8kg DB's x10
    8kg DB's x10

    E. Dips
    14, 14, 14

    F. Triceps Push Downs
    Skipped them to give left injured elbow some rest.

    G. Shoulder Circuit
    Over Head Press---Lateral Raises---Front Raises---Rear Flyes
    40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
    40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
    40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
    40kg DB's x9------8kg DB's x9---7kg DB's x9----11kg x9
    Basic Football / Sports Training Guide:
    http://forum.bodybuilding.com/showthread.php?t=172545001

    Train smart.
    Reply With Quote

Similar Threads

  1. thenewguy23's Workout Log: Get Big or Die Tryin' ! Part 2
    By thenewguy23 in forum Teen Workout Logs
    Replies: 253
    Last Post: 03-22-2016, 12:37 PM
  2. thenewguy23's Workout Log: Get Big or Die Tryin' !
    By thenewguy23 in forum Sports Training Journals
    Replies: 161
    Last Post: 11-24-2012, 03:42 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts