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Bart's B.A.2.0 Training Log


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Thanks, dude! I should put up my numbers from last night too.

 

Sunday 3/18/2012

 

warmup

15 pushups, 80 mountain climbers, 20 lateral raises (10lbs)

10 pushups, 70 mountain climbers, 20 lateral raises (8lbs)

50 mountain climbers, 20 lateral raises (8lbs)

 

pull-ups (with RC assist)

5 5 5 5 5 5

 

superset: standing barbell shoulder press, barbell shrugs

12x50, 12x115

11x50, 12x145

8x50, 12x145

6x50, 10x145

 

barbell upright row

12x50 10x60 8x60 7x60

 

G-A-P

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Thanks! RC made me do that warmup, he is relentless!

 

Thursday 3/22/2012

Workout early this morning (fasting)

 

warmup

10 minutes stair climber

20 bodyweight squats

 

deadlift

12x95 12x95 12x115 10x135 8x135

 

bent-over row

12x95 12x95 12x95

 

(a bit abbreviated due to 1 hour time constraint - had to get to work!)

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Monday 4/2

 

Warmup

15 min stairstepper

 

Hammer incline press (per arm)

10x45 10x55 10x60 8x65 10x55 9x55

 

Hammer row (per arm)

10x45 10x55 10x65 10x70 9x80 8x80

 

Assisted dips

10x70 10x70 8x70 6x70

 

Wednesday 4/4

 

Warmups

30 mowing lawn

20body weight squats

 

Deadlift

15x45 12x95 12x115 12x135 10x155 8x165 6x165

 

Deadlift

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Monday 4/2

 

Warmup

15 min stairstepper

 

Hammer incline press (per arm)

10x45 10x55 10x60 8x65 10x55 9x55

 

Hammer row (per arm)

10x45 10x55 10x65 10x70 9x80 8x80

 

Assisted dips

10x70 10x70 8x70 6x70

 

Wednesday 4/4

 

Warmups

30 mowing lawn

20body weight squats

 

Deadlift

15x45 12x95 12x115 12x135 10x155 8x165 6x165

 

Deadlift

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Monday 4/2

 

Warmup

15 min stairstepper

 

Hammer incline press (per arm)

10x45 10x55 10x60 8x65 10x55 9x55

 

Hammer row (per arm)

10x45 10x55 10x65 10x70 9x80 8x80

 

Assisted dips

10x70 10x70 8x70 6x70

 

Wednesday 4/4

 

Warmups

30 mowing lawn

20body weight squats

 

Deadlift

15x45 12x95 12x115 12x135 10x155 8x165 6x165

 

Deadlift

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Monday 4/2

 

Warmup

15 min stairstepper

 

Hammer incline press (per arm)

10x45 10x55 10x60 8x65 10x55 9x55

 

Hammer row (per arm)

10x45 10x55 10x65 10x70 9x80 8x80

 

Assisted dips

10x70 10x70 8x70 6x70

 

Wednesday 4/4

 

Warmups

30 mowing lawn

20body weight squats

 

Deadlift

15x45 12x95 12x115 12x135 10x155 8x165 6x165

 

Deadlift

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Right on, dude! I'm really excited to do some bent-over rows on that thing, what a great excercise!

 

Friday 4/6

 

warmup:

15 minutes stair stepper

 

leg press:

15x90 12x180 12x230 12x270 11x320 10x320

 

leg curl:

15x90 15x95 12x100 12x100

 

leg lifts:

15 15 15 12

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Yeah, I think it answered one of those questions you had about neck training. In addition to those bridge moves I told you about, a common one for anyone who's wrestled before, that rack should help out nicely. Just keep it steady and don't rely too much on neck to hold yourself up, but find that nice balance. I think it will work quite well.

 

I'd really go after it at least once a week from the home gym to get into the swing of things, save time, etc. Perhaps just on the weekend, while using Gold's all other days.

 

Perhaps you guys can come by this weekend. Our gym is actually closed on Sunday! Bummer. If not this weekend, sometime soon, you gotta check this place out, get a workout in, etc.

 

Have a great one. I trust you'll head out to the garage for a workout this weekend to get your neck to GAP!

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Hey Ben, that would rock! I was just watching those videos on the youtube showing Frank Medrano doing some amazing stuff. I suck pretty bad so you will have to be patient with me and show me the ropes (bars). We will talk more tomorrow I'm sure!

 

Also, gotta log my bicep workout from last night:

 

Saturday 4/7

 

10 minutes spinning for warmup

 

standing bicep hammer curls

20x15 12x20 12x25 6x30 5x30

 

seated hammer curls

12x20 10x25 5x30 8x25

 

concentration curls

12x15 10x20 8x25 8x25

 

standing bicep curls revisited

10x20 7x25

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  • 3 weeks later...

I've been slacking on the journal. Time to transcribe what I've got in my logbook:

 

4/11

stairmaster 12 minutes

Assisted Pullups: 70x4, 80x5, 80x4, 80x4, 80x3,100x5

Dumbbell Shoulder Press: 35x12, 40x12, 45x8, 45x5, 45x5, 45x4

Incline treadmill 20 minutes

 

4/15

EPIC BONEBREAKER TRAINING!!

Jog 10 minutes

Deadlift: 95x12, 135x10, 135x10, 177x10, 199x6, 219x2 (!)

Bent-over Row: 133x10, 153x7, 153x7, 163x6, 177x2, 153x6

Shrugs: 141x12, 185x15, 207x15, 207x15, 227x12 (!)

 

4/19

eliptical 10 min

assist pull-ups: 3x0, 4x70, 4x80, 5x90

incline dumbbell press: 12x40, 12x45, 10x50, 0x50 (fail)

upright barbell row: 10x70, 10x70, 9x70, 8x70

incline treadmill 20 minutes

 

4/23

stairmaster 10 minutes

smith machine squats: 135x12, 185x12, 205x10, 215x8, 215x8, 135x12

decline situps: 15, 15, 10

incline treadmill 20 minutes

 

4/25

eliptical 10 min

assist pull-ups: 2x0, 5x70, 4x70, 5x90

dumbbell press: 35x20, 35x15, 35x12, 35x12

incline treadmill 20 minutes

 

trying to gear things more toward fat-burn as the weather is warming up in Pflugerville

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Nice Bart!

 

Glad to see you're still after it. Cool to see you incorporating that cardio training after the weights. That's the best time to do it. On an empty stomach first thing in the morning, or after a weight training session. If/when I compete later this year, I'll do the same type of approach for fat-burning.

 

See you at Bone Breaker this weekend!

 

Prepare to GAP!

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  • 2 weeks later...

BONE BREAKER -- 5/13 -- Arms

 

10 minute jog

50 arm circles

20 pushups

 

2-arm hammer curls

65x12 65x12 65x8 65x10 65x8 65x8

 

shoulder press (machine)

80x12 90x12 100x12 110x11 110x9 110x10(assist)

 

cable curl

30x10 40x6 30x6

 

front raise, lateral raise superset

10x20,10x10 10x20,10x10 10x20,10x10

 

It's time to get back into the swing of things after getting derailed by the Vegas trip!

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Yeah Buddy!

 

Keep after it!

 

See you this weekend. Maybe we'll remember to bring my shoes from your garage next visit

 

My current ones are getting pretty sweaty.

 

Have a great week of training. See you at the Bone Breaker or on the Boat or both!

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  • 1 month later...

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