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xpangaeax

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  1. Today was conditioning day! Warmup With a 16KG Kettlebell, we did 3 swings, a clean, and 3 presses on each side. At this point it was clear I needed work on my clean, so after 3 sets of this we did.... 3 sets of 3 cleans per side, focusing on solid technique 4 sets of KB Circut: Double Clean > 5 Push Press > 8 Squats Among all of this, whenever he yelled PROWLER, I'd have to run over to the prowler and sprint back and forth across the gym with it. (I'm not sure if this is a universal thing, or if there's other words for it since today was my first time with it, but it's basically a bunch of mats stacked up which provide resistance when pushed across the floor, and 2 45# plates on top just for fun. There were probably 5-6 total Prowls thrown in throughout this. Then came time for... More prowler! 5 rounds of sprinting back and forth pushing the ungodly stack of mats, each ending in 5 pushups, 30 seconds of rest in between. I was dying at the end. Then he had me carry the 2 45 plates back down to the weight room, which ended up basically being a 90 second farmer's walk, down 2 flights of stairs. Then when I came back we had to bring the Kettlebells down, and I carried 2 24KG bells to the same spot. This wasn't explicitly in the workout, but I'm sure as shit going to put these two farmer's walks in my log! Lastly we worked on the form for Get-ups. Using just a small dumbbell, really focusing on getting it right. I had experience in them before, but had room for improvement. Now it's time for some SunWarrior and eating everything else I can get my hands on!
  2. Yesterday (Wednesday) I did: TRX x10 / Pushup x10 4 sets total Squat 135# 4x6 (compare to last week same weight 4x5) Bulgarian Split Squat 25s 3x8 (same as last time, ready to move up!) Dips 5x3 Pull up Negatives 5x3
  3. Didn't run today... But hit the gym after work: Bench 95x8 115x8 135 2x3 Strict Dumbbell O/H press with 30s 3x8 juxtaposed with Goblet Squats 50 lbs. x 10 TRX Row and 5 Second hold, 5x5 The rows were fun, it was good to focus on the back muscles for 5 seconds at a time. Also, getting 2 triples at 135 on the bench was a good sign! Now, it's time to feast!
  4. First thing yesterday morning I went for a bit of a jog. I'd say 1.3 or 1.4 miles tops. It sucks, I really want to be getting into the 3 mile neighborhood, but I can't even seem to break out of the 1.5-1.6 range. I get very tired/bored. I'm supposed to be doing 2 jogs per week as well as one set of sprints per week. I'll try to head out for another one tomorrow morning before work, and see what happens.
  5. Here we go: Warmup Squat 135# 4 sets of 5 Bench 115# 3 sets of 8 Lat Pulls 110# 3 sets of 12 Push Up 4 sets of 10 juxtaposed with Glute Bridge 4 sets of 10/side So, when we last trained together, we were doing Monday Upper Body, Wednesday Lower Body, Saturday conditioning. Apparently the new plan is Upper/Lower/Conditioning all three days. So, since I (barely) benched 130 for 4x8 on Monday and had another 3x8 to do today, I decided to go with the 115 that one of the other dudes I was training with was on.
  6. Real quick, I want to outline some goals. My biggest goal overall is to lose weight and get stronger. For looks, health, and better fighting. Hopefully by the time August rolls around and I reach the end of my strict dieting phase I'll be very close in that regard. Another major goal is flexibility. I'd like to be able to pull off head kicks in Muay Thai pretty easily. I know that with strength comes flexibility, and hopefully once I've gotten a more solid base I can move into more serious stretching to get to this point. Should be a good journey!
  7. First off, C.O. Unfortunately, his accounts are private, and it's a personal twitter account - so you'll be seeing more "Game of Thrones is on!!" and "Disfear is my favorite band!" posts than anything else. If he ends up making a "business" profile, for lack of a better description, I'll be sure to share it with everyone. That brings me to the second point: Good news! I talked to him today actually and he agreed to let me train with him for the next month before his band goes on tour, at which point I'll pay him back for all of the sessions I've accrued. So, that's a plus. We'll be doing more conditioning, which is great since I wouldn't really know how to do those kinds of workouts alone. On to today's workout: -Warmup -TRX Row x10 / Pushup x10 4 sets total -Bench 130# 4 sets of 8/8/8/7* -Incline DB Press 90# 4 sets of 6/6/4/4 -One Arm Cable Rows (kneeling) 50# 3 sets of 20 -Dips 4 sets of 3 -Pull up negatives 4 sets of 3 * Still can't nail a full 4x8 at this weight. I'm thinking I ought to have stuck with 125 from the week before and increased volume to 4x10, then started at 130 with maybe 4x6 and so forth. This also affected the Incline DB Press. By the time I got to those my chest was shot.
  8. Yes, it is me, haha, Hi Matt! WPChick, My recovery is usually pretty alright, though I really pushed myself with the Bulgarian squats the other day, and my legs are still ON FIRE. Feels great. The diet is good, I've actually added some new stipulations to it as of 2-3 weeks ago, which I'll get into in a moment. For supplements, the only thing I take is Sun Warrior vegan protein, and some BCAA before and after each workout. Here are my general diet guidelines: Breakfast: High protein. I usually just have a double serving of Sun Warrior in unsweetend Almond Milk Lunch: High protein, +fat. This one is kind of a challenge, since I don't want to have any sort of bean & rice combo which would introduce too many carbs, but also don't want incomplete protein. I recently read, however, that your body has amino acid "storage banks" so if I eat beans for lunch, and then rice for dinner, the aminos will find each other and all will be merry. I don't know how much empirical research has come out on this concept, though. For fat, I always eat an avocado, and also sometimes a banana with almond butter (SO GOOD.) Also, snacking on nuts. Dinner: Protein, Fat, Carbs. This is the biggest meal of the day, which also ends up being my post workout on days that I lift. Recently it's been a lot of brown or red rice with seitan and bok choy, since it's so cheap to make. *New Restrictions* For the summer, I decided to cut sugar and flour. What this means is no candy, cake, pie, brownies, donuts...all the true building blocks of life. No flour also covers bread and pizza. This will go on until the 2nd weekend of August, where there is a big music festival here in Philly. I chose it as a good timeframe to be in excellent shape to see all my friends from out of town, and so forth. After this, I will most certainly go on a pizza/cake eating binge for a day or two, and then settle into some sort of more moderate plan. Probably one day a week where I can get cake or some other sweet, and limit the bready foods to what is reasonable.
  9. Hi. My name's David. I started posting on here about 2 years ago for a little bit, mostly just updating my training journal. Then I stopped, for no good reason. I could blame it on work / having a girlfriend / etc. but that's all nonsense. In the meantime - February 2011 I started doing Muay Thai and BJJ. It was awesome. I lost some weight, got stronger, and started feeling a lot better. We had some kettlebell instruction, too, which was great. Inevitably, I longed to lift again, and just this March I joined a proper gym and got back into it. My first day back was March 17. A good friend of mine is a personal trainer, and gives a bunch of our crew a good rate to train with him. I've known it to be a passion of his for awhile, so it only seemed natural that we finally work together. The dude just lives for fitness - it's all over his blogs, twitter, etc. and he studies kinesiology at University. He started by correcting my form on the basic lifts, teaching me the horrors of things like Bulgarian Split Squats, and got me doing dips and ALMOST pull ups! (In my old log I lamented not being able to do pull ups...) We also changed my diet around a bit, and added some cardio - and I'm finally seeing the changes I've been wanting. Maybe sometimes all we need is that extra push. Unfortunately, I fell on hard times a couple weeks ago (in between jobs, I start a new one Tuesday) and had to stop taking sessions from him, but am still going on my own until I can afford to train with him again (next couple of weeks.) So, in the interim, here's what I've been doing. Tuesday 5/29/12 (usually Monday, but Memorial Day was this week...) -Warmup -4 sets of 10 TRX rows (about 3 steps from the wall) and 10 pushups, 1 min rest between rounds -Incline DB Press 90# 4 sets 8/8/6/5 reps -Bench Press 130# 4 sets 8/8/6/6 reps -Bent over Dumbbell Rows 35# 3 sets of 20 per side -Dips 3 sets of 3 -Pull up Negatives 4 sets of 3 Notes: The TRX rows are still a little challenging at this angle, but I start every workout with this row/pushup cycle. I end every workout with the dip/chin cycle. When we started doing dips, I could do 3 sets of 2 with assistance. We did them every workout, until I could do 5 sets of 6, or 3 sets of 8, etc. When I had to start training alone, I figured I'd start slowly and build myself up with no assistance now. It's amazing. I have definition in the upper chest I never had before, and am just excited to be doing dips. The pull-up negatives have gone from being "jump up and try to control the immediate fall" to being able to jump and hold for a few seconds, and slowly lower myself. Great improvements. I've also been losing weight due to cardio and restrictive diet, which of course aids in these bodyweight movements. Thursday 5/31/12 (usually Wednesday...) -Warmup -3 sets of 10 TRX rows and 10 pushups, one min rest between rounds -Back squat 110# 4 sets of 10 -Bulgarian Split Squat 50# 3 sets of 8 -Lunge Walk (about 8 per side) 40# 2 sets -Pull up Negatives 3 sets of 3 -Dips 3 sets of 3 Notes: My squat is relatively low, but we're slowly working on building up with proper form. The split squats were killer today, and I had to cut short the beginning/end bodyweight stuff to 3 rounds each because I was pressed for time. Well that's a big post. I shall return to tell you of my conquest on Saturday!
  10. Yesterday, I woke up and right away rode my bike for an hour and 20 minutes down the bike path on the river here. Later in the day it was time for some BACK Assist Pull Ups (-120) 8/7/6/6 * Dumbbell Bent Over Row (one side at a time) 40x10/50x8/60x6/60x6/60x6 Deadlift 185x6/195x6/205x5/205x4/205x4 YES! My deadlift went up 50 lbs. from a month ago (though my record shows that I did 7 reps at 155, which means I was probably at around 175-85 for 4-6 reps. Either way, an increase in deadlifiting makes me feel like a kid getting exactly what he wanted for his birthday. * I SUCK at pull ups. I can't do even one. I did lat pulls last time and assist pull ups yesterday to try and work the muscles up to the strength needed. Does anyone have any tips on this? Today is going to be an arm day, results later. It feels GREAT to be back in the swing of things!
  11. I suck at this! I did some sporatic lifting over the last month with no log for whatever reason. My plan was to do more cardio, but it turns out that I still hate cardio and thus just skipped the gym most days. Yesterday I decided to just go ahead and lift again. My lifts actually went UP in the time off! Shoulders Clean and Press 75x9/85x5/85x5/85x5/85x5 * Arnold Press 25x9/30x7/30x6/30x5 3 Way Triset 25x10/25x10 ** Dumbbell Shrugs 60x10/70x7/75x4 *** * At the end of each set I would hold the bar up as long as I could, then force out one more with cheating principles ** Simple, 10 front raises, 10 side laterals, 10 bent over laterals all in succession *** I can't grip dumbbells this heavy! Next workout is going to have some serious forearm training in it!
  12. I haven't had quinoa in months and every time I eat it I think "I should be eating this stuff every day!" Meal was delicious. Posting my leg day in a few, had to skip the back today because I'm borderline vegetable status (you are what you eat? ) due to soreness. Tomorrow is another day...
  13. Yes, same singer, a couple years between recordings (9 lives in spring 07, real crime dec 08) and her voice got way deeper. Adana - was that at the haunted basement last spring? good time!
  14. Clean + Press 65x10/85x3/75x5/(5/(5)* Dumbbell Side Laterals 15x10/20x8/7/6/6 Push Press 95x4/5/5/4/4 Upright Row 55x8/65x5/5/5/5 Heavy Upright Row 85x5/5/5/6/95x4 Crunches 25/25/15** * - (#) means I kind of cheated on the last rep here ** - I know, I know, should be 5 sets of 25 but I was doing the Ab-X machine today and those are crazy...wahhh I did all that in 50 minutes, then did interval running, alternating 1 minute at 4mph with 7-8-9-9-8-7 9mph. I feel great! Brown rice protein shake down, hopping in the shower then having a big bowl of quinoa with kale and roasted red peppers!
  15. OK, so, I had to skip some days here and there in my last 6 day cycle, and it ended up taking almost 2 weeks to complete. I was SO SORE, my chest is actually still a little, from over a week before. I really must have torn it up! I'm ready to get back into it today with Shoulders and some Interval running. Hopefully I can finish the lifts in 40 minutes or so and then have a good 20 minutes for running. I don't want to be spending more than an hour (between warmup and cooldown) so it's as intense as possible. Will post the results when I get home later!
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