Hi Stinner! I will figure it out. I have said a number of times in the last year I had planned to take time off from the gym in the dead of winter anyway...so I can concentrate on Hockey.
Got the game winner last night, open net shorty!...was a 6 on 4. First time I have ever done that. Ended up even +-0... Would rather have had a spectacular one timer snipe from the blueline..I'll take it anyway.
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Thread: First Journal entry
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02-19-2020, 07:14 AM #1501Please record my time/reps if I pass out
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02-19-2020, 08:14 AM #1502
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06-25-2020, 12:00 PM #1503
Been back at it for a couple of months in the garage. I continue to have episodes of low back issues, that is no reason to not train, it means the training will have to be different; This was today:
Based on T-Nations "3 days a week is all you need" which I have been doing for a few weeks now. I no longer have a GHD stand, and I dont have any leg machines, so I have to sub some stuff. A lot of this stuff is new to me, with lower weights and higher reps, I am laying off the snatches and clean and jerks (you know the heavier triples and complexes anyway etc) for awhile. I may do metcons with them at light weight tho.
Warm Up; Jump rope 10 minutes of freestyle boxer stepping kind of stuff.
Abbreviated Catalyst athletics warm up.
Floor Presses:
Dumbbells 35lbs,
1x16
1x16
1x12
One Arm Rows
8x35lbs
8x35lbs
8x35lbs
Bulgarian Split Squats, 15 lb dumbbells
1x8
1x8
1x8
Barbell Good Mornings
1x10 x 20kg
1x10 x 20kg
1x10 x 20kg
Hanging Knee Raise from Chin up bar
1x12
1x12
1x12
Standing calf raisers,
Played around with holding a dumbbell for a few sets of 20 or so.
C2 Rower
Row 100m, 150m, 200m, 300m, 500m, 300m, 200m, 150m, 100m rest 55 seconds. Go hard on these, especially the last 50m or so.
Notes: This may be sporadic due to major changes at work requiring me to work much longer, I also have to behave because I cant risk injuryPlease record my time/reps if I pass out
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06-25-2020, 12:30 PM #1504
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 122386
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06-25-2020, 04:53 PM #1505
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,256
- Rep Power: 15750
Cool, man!! Welcome back. 3x per week is definitely adequate, my formative years were done on that schedule. If you have any need about finding an exercise for a certain muscle group, whether for strength or development, ask away. Since working out at home, I've had to replace a few things I'd been stuck doing at the gym (i.e., get out of my comfort zone and find ways to bring gains). I haven't been better off in years, and a lot of it is the exercise selection.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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06-26-2020, 08:49 AM #1506
Hi Payton, glad to see you have been getting some miles in, I have maybe about 150k so far, its been tough taking the time. THis program is minimalist for busy folks, it also looks a bit easier theoretically on my lower back.
Hey Stinner, you have made some good suggestions in the past, I will be hitting you up for sure.
Ill try to keep at it, but dont be suprise if you see some big gaps where I just did not have the time to journal what I have been up to. Still want to get some PRs in the snatch and CnJ but its going to be very slow and steady.Please record my time/reps if I pass out
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06-26-2020, 11:43 AM #1507
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06-26-2020, 12:09 PM #1508
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06-27-2020, 07:07 AM #1509
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06-27-2020, 07:15 AM #1510
Today: earlier
Jump rope warm up, 10 minutes
Abbreviated Catalyst warm up
Snatch Grip (and start position) Dead Lifts (Instead of regular dead lifts)
20kg x 8
20kg x 8
40kg x 6
50kg x 8
50kg x 8
50kg x 8
Seated OHP Dumbbells
20lbs x 12
20lbs x 12
20lbs x 12
Seated Cable Pull Downs
85lbs x 10
85lbs x 10
85lbs x 10
Hammer Curls
25lbs x 8
25lbs x 8
25lbs x 8
Overhead Cable Tricep Extensions (subbed in for PJR Pull overs)
35lbs x 8
35lbs x 8
35lbs x 8
Finisher Metcon
On the minute for 10 minutes 1 rep of (2xMuscle Snatch)+(2xOverhead squat)
Straightforward Stuff.Please record my time/reps if I pass out
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06-27-2020, 07:21 AM #1511
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06-29-2020, 05:18 AM #1512
Today Earlier
Weigh in: 168lbs
Warm Up: Jump rope freestyle.
Abbreviated catalyst warm up
Squats
20kg x 6
20kg x 6
55kg x 8
55kg x 8
55kg x 8
RDLS (Subbed for leg curls)
43kg x 8
43kg x 8
43kg x 8
Chins (band assisted)
3 x 10
3 x 10
3 x 10
Dips (band assisted [smallest band])
3 x 8
3 x 8
3 x 8
Farmers Carry (plates suspended from straps)
60kg x 75'
60kg x 75'
60kg x 75'
Finisher
Run around the "block" approx 2.5km
Note:
Not used to higher reps with short restsPlease record my time/reps if I pass out
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06-29-2020, 12:40 PM #1513
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06-30-2020, 06:43 PM #1514
This is how I do the farmers carrys, one of these in each hand. I guess "plates suspended from traps" might not be the best choice of words, I slip my hands through the eyes and it locks around my wrists, it can be awkward as the weights swing a bit while you walk. These are some lifting slings from work that we overbought, they are cheap. The distance is actually longer its actually around 150 feet when you put together out and back.
Please record my time/reps if I pass out
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07-01-2020, 05:48 AM #1515
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07-03-2020, 06:20 AM #1516
Today, earlier
Supposed to be my middle of the week workout.
Warm Up: Jump rope 10 minutes freestyle.
Minimal dynamic stretches
Floor presses, hammer grip with dumbbells
35lbs x 16
35lbs x 16
35lbs x 12
One Arm Dumbbell rows
35lbs x 20
35lbs x 20
35lbs x 12
Bulgarian Split squats
Forgot which dumbbells I used, most likely the 15s
x 10
x 10
x 10
Barbell Good mornings subbed for back extensions
65lbs x 8
65lbs x 8
65lbs x 8
Standing calves raises, holding onto a 25lb dumbbell, other hand holding onto the rack
20
20
20
Finisher Conditioning:
Rowing Interval Pyramid, C2 Rower
100m, 150m, 200m, 300m, 500m, 300m, 200m, 150m, 100m Rest 50 seconds between these intervals.
Notes
Normally with olympic lifting you have longer resting periods upwards of 5 minutes between a double or triple at 70-80% maybe 5 or 6 sets. With the above good results can be achieved by maxing out on reps,with lighter weight, while strictly limiting resting times. This is absolutely foreign to me, but I am enjoying it nonetheless. Weird thing is I do better with the freestyle jump rope facing a nearby interior wall...when I face out the garage door towards the street...I mess up..a lot.
I will catch up on your journals hopefully soon, right now I am wallowing in my new sh*tty deteriorating life/work balance. At this rate I will be burned out by 57.
Have a great day.Please record my time/reps if I pass out
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07-04-2020, 11:51 AM #1517
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07-05-2020, 08:38 AM #1518
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07-05-2020, 08:54 AM #1519
Today earlier
Warm Up: Freestyle jump rope, getting that boxer step and rythm down.
Catalyst athletics warm up:
More Warm up:
Muscle snatch + Drop Snatch = 1 rep
5 x 1 @30kg
Snatch Grip Dead lifts...wide snatch grip and starting position each rep.
51kg x 8
51kg x 8
51kg x 8
Seated Dumbbell Press
20lbs x 13
20lbs x 13
20lbs x 13
Cable Pull downs, underhand grip, medium width
90lbs x 12
90lbs x 12
90lbs x 12
Hammer Curls
15lbs x 14
15lbs x 14
15lbs x 14
OH Cable Tricep Extensions
40lbs x 8
40lbs x 8
40lbs x 8
Finisher/Metcon
Run around the block, 2.5km, 4 or 5 songs long
Definately getting better at the jump rope, pretty soon I will be able to throw some "swagger" into it
See what I did there, I am sneaking some Snatch work in, without actually doing them.Please record my time/reps if I pass out
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07-06-2020, 04:10 AM #1520
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7752
Glad to see you back at it CPW. Sessions are looking great. Three days a week, IMO is definitely all you need. Shoot, I only lift twice per week most weeks. As for swagger and jumping rope, I prefer to just not die.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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07-06-2020, 06:52 AM #1521
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,256
- Rep Power: 15750
I like the look of the "looks" work Hopefully it brings results, motivation, intensity, education, and a refreshing outlook on your lifting future. I've been through that numerous times, and it's immeasurably valuable to regain the motivation you used to have after dealing w/a period of maintaining, cruising, hanging in there, etc.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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07-06-2020, 12:32 PM #1522
Thanks Trent
Its good to be back! Ill catch up with you shortly.
Thanks Stinner, TBH I have to say I have never been really happy with how I look, I am sure this will affect my aesthetics quicker than my usual OLY weight lifting + crossfit conditionng. One thing is that it sure is more low back/joint friendly. At some point tho I will probably make a point at running after a Snatch or CnJ pr, this program will probably help as I feel like I am healing up, and maybe will put some muscle on hopefully, it must be because I feel low grade soreness in traps, back, lats, triceps, and hams often.Please record my time/reps if I pass out
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07-07-2020, 05:30 AM #1523
Today Earlier
Warm Up:
Freestyle Jump rope
Abbreviated Catalyst warm up
Some practice power jerks 20kg
Squats
20kg x 5
20kg x 5
57kg x 8
57kg x 8
57kg x 8
RDLS
43kg x 8
43kg x 8
43kg x 8
Chins (grey band)
10
8
6
DIPS (red band)
8
8
8
Farmers Carrys (plates on straps...suitcase {shopping bag style })
35kg (a green and a red) each hand, 150'.... 3 reps
Conditioning: none today
Thats it
Squats..easy...will be getting harder tho.
RDLS are very effective, glutes/hams sore...why did I put these off for so long.
Chins/Dips, minimal bands here now, soon no bands...no more "band bitch" as my boys call mePlease record my time/reps if I pass out
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07-07-2020, 07:32 AM #1524
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07-07-2020, 09:08 AM #1525
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Good to see you back again CPW!!!
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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07-10-2020, 06:04 AM #1526
Today Earlier:
Minimal warm up:
Floor Presses, Dumbbells with hammer grip.
16 x 35lbs
16 x 35lbs
16 x 35lbs
One Arm Dumbbell Rows
20 x 35lbs
20 x 35lbs
20 x 35lbs
Bulgarian Split Squats
10 x 15lbs
10 x 15lbs
10 x 15lbs
Barbell Good Mornings (sub for back extensions)
6 x 75lbs
6 x 75lbs
6 x 75lbs
Calf (holding onto a 25lb dumbbell)
25
25
25
Notes:
Slept late ....so Express workout, very little resting, took maybe 30 minutes.
No time for conditioning this morning
Added reps to the presses/rows, will have to go to barbell with the floor press now, and landmines with the rows, I dont have any heavier dumbbells.
Splits squat, getting a little more feel for it, just added a rep or two.
The good mornings: added weight here as well but dropped reps, this movement requires a longer group of warm up sets.
Calf work,seems to have more effect if you move quickly and dont "lock out" at the top or bottom.
Sorry for being a very lazy journal friend, right now time is tight, when I have time its usually later in the evening....I veg on the couch with a good book, or go for a walk/swim with my wife or just talk to my kids. No real desire to pull the laptop out. I will try and do better soon.
Thanks
AlanPlease record my time/reps if I pass out
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07-11-2020, 08:41 AM #1527
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07-12-2020, 06:04 PM #1528
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07-12-2020, 06:12 PM #1529
Today, much earlier.
Warm up: 15 minutes freestyle jump rope, Catalyst athletics warm up.
More Warm up: various muscle snatches, snatch balances, power snatches with 30kg or so just to get the whole body moving
Snatch grip Dead Lift, from snatch start position:
53kg x 8
53kg x 8
53kg x 8
Seated Dumbbell Press
25lbsx 11
25lbs x 11
25lbs x 11
Cable Pull downs, chin up grip
95lbs x 12
95lbs x 12
95lbs x 11
Straight Bar Curls
20kg x 12
20kg x 12
20kg x 12
Overhead Cable Extensions
40lbs x 10
40lbs x 10
40lbs x 10
Finisher
2.5 KM run, moderate pace
Notes
Straight forward stuff.Please record my time/reps if I pass out
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07-14-2020, 03:53 AM #1530
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