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PostPosted: Fri Mar 24, 2017 7:56 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Sunday:
Squats
135x3x2.
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
270x1. 20. Getting easier and easier.
225x1. 21
230x1. 22
235x1. 23
237.5x1. 24. Misloaded bar for 240
250x1. 25. So very easy. Felt good for another 30 pounds or so but at the same time I'm tired. Stopping here.

Monday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
270x1. 20.Clean rep with pause, but stood a little too wide for my groove and had to grind hard to get rep
225x1. 21
230x1. 22
235x1. 23
240x1.24
250x1. 25

Tuesday:
Squats
135x3x2.
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
Decided to stop at 80% of max (280). May wrap up the squat cycle here
Lots of stretching, yoga, Indian clubs and pull-ups between sets

Wednesday
Squats
135x3x2. 6
145x2. 8
155x2. 10
165x2. 12
185x2. 14
205x2. 16
225x2. 18
Intentionally staying low intensity

Thursday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
230x2. 20
Staying light on purpose while I work on flexibility.
28kg c&p, pull-ups, plus lots of stretching and Indian clubs

Friday
Gmb P1 day 1 A
Plank push-up sets 5x4
Front dips x7x4
Plank holdsx4
Tuck holdsx4.
Mountain climbersx4

Started on level B but had to eat humble pie and drop to A


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PostPosted: Sat Mar 25, 2017 9:24 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Saturday:
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
235x1. 20
245x1. 21. Tweaked my left knee earlier this week, so stopping here
Indian clubs, stretched and done


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PostPosted: Sat Apr 08, 2017 11:23 am 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
Sunday March 26
Gmb P1A
Plank side to sidesx5x4
Assisted shoulder stand raise x5x4
Jump throughsx5x4
Assisted inverted pressesx5x4
Swing Setsx5x3

Monday March 27
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
245x1. 20
250x1. 21. Creeping back up but keeping this low intensity for awhile
205x2. 23
225x2. 25. Stopping here since left knee was tweaked earlier this week.

Tuesday March 28
Gmb p1 day 5
Plank push-upsx5x4
Front dipsx8x4
Plank holds 60s,60s,30s,30s
Tuck hold 15s,15s,15s,15s. Need to lift blocks to keep feet off floor
Mountain climbersx15,16,16,16

Wednesday March 29
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x2. 20
255x1. 21. Easier than expected. Got phone call after this I had to take next set delayed
225x2. 23. Stopped here out of time
Left knee had issue to begin, wasn't sure I could go heavy at all.
Stretched and done

Thursday March 30
Plank side to side setsx4
Assisted shoulder stand raises setsx5
Jump through setsx4
Assisted inverted presses setsx4
Swing sets setsx4

Friday March 31
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
255x1. 20.
225x1. 21.
230x1. 22
235x1. 23
240x1. 24
250x1. 25

Knee felt better after Wednesday, then felt rough today.

Saturday April 1
April 1
Plank push-ups 5,6,7,8
Front dips 8,8,8,8
Plank hold 60s
Tuck hold 15s,15s,15s
Mountain climbers 8,8,8,8

Sunday
Squats
135x3x2. Left knee and right ankle started off sore
145x3. 9
155x3. 12. Slowly getting a groove that doesn't bother my knee by treating this as a leg press that doesn't stress it
165x2. 14
185x2. 16
205x2. 18
225x1. 19
255x1. 20. Good rep with long pause despite injured knee
Stopping here to let knee heal

Monday
Week 2 day 5
Plank side to sidesx4
Assisted shoulder stand raisesx4
Jump throughsx4
Assisted inverted shoulder raisesx4
Swing setsx4.

Tuesday
Squats
135x3x2. 6
145x3. 9
155x3. 12
165x2. 14
185x2. 16
205x2. 18
225x1. 19
255x1. 20
205x2. 22

Wednesday
Week 3 day 1
Plank push-up setsx4
Front Dips setsx4
Plank hold 80s
Tuck holds 15s,12s,6s
Mountain climber setsx4

Thursday
Kb swings 10L/10R
16kg 20
20kg 40
22kg 60
24kg 80
26kg 100
28kg 120
16kg 140
20kg 160
22kg 180

Taking a break from squats to let my left knee heal. Tried a few goblet squats between sets but even they bothered it so I just did ROM exercises between swing sets

Yesterday
P1 Week 3 day 3
Plank side to sidesx4
Assisted shoulder stand raisesx4
Jump throughsx4
Assisted inverted pressesx3
Swing setsx4
Indian clubs and pull-ups

Today
KB swings 10/10, pullup with pause at top between sets
16kg 20
20kg 40
22kg 60
24kg 80
26kg 100
28kg 120
16kg 140
20kg 160
22kg 180
24kg 200
26kg 220. Can go longer but stopping here to ease into this.
Early on started doing Indian clubs before each swing set
Stretching and rom work and done. Left knee ok in deep squat position but has sore spot in the way up


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PostPosted: Tue Apr 18, 2017 5:03 pm 
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Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
April 9
P1 week 3 day 5
Plank push-ups x8,8,8,8
Front dipsx8,8,8,8
Plank hold 60s,
Tuck hold 15s, 20s, 15s. almost got L sit for a moment during first set. Still a little off.
Mountain Climbersx20,20,20,20

April 10
Kettlebell swings 10L/10R
Pause pull-upsx2,1,1,1,1
16kg 20
20kg 40
22kg 60
24kg 80
26kg 100
28kg 120
32kg 140
16kg 160
20kg 180
22kg 200
24kg 220

April 11 Tuesday
Gmb Week 4 day 1
Plank side to sides 8,8,8,8
Assisted shoulder stand raises 8,8,8,8
Jump throughs 8,8,8,8
Inverted presses 8,5,8,8. Harder with hips over head
Swing sets 8,8,8,8

April 12 Wednesday
KB swings 10L/10R
Pause pull-ups 1,2,1,1,1,1,1
16kg 20
20kg 40
22kg 60
24kg(2) 100
26kg 120
28kg 140
32kg 160
16kg 180
20kg 200
22kg 220
24kg 240
26kg 260. Stopping here before u do too much for lower back

April 13 Thursday
Gmb week 4 day 3
Plank push-ups 8,8,8,8
Front dips 8,8,8,8
Plank Hold 80s. Saved energy for TH, came back and did 60s on travel bars
Tuck Hold 30s,20s,15s
Mountain Climbers 8,8,8,8

April 14 Friday
Kb swings 10L/10R
Pause pull-ups 1,2,2,1,1,1,1,1,1,1
16kg 20
20kg 40
22kg 60
24kg 80
26kg 100
28kg 120
32kg 140
16kg 160
20kg 180
22kg 200
24kg 220
26kg 240
Stopping here to stretch back

April 15 Saturday
GMB week 4 day 5
Plank side to sides 8,8,8,8
Assisted Shoulder Stand Raises 8,8,8,8
Jump throughs 8,8,8,8
Assisted Inverted Presses 5,5,5,5. Worked on keeping my hips in more of an overhead position, and it made them much harder
Swing sets 8,8,8,8

April 16 Sunday
KB swings 10L/10R
Pause pull-ups 1,1,1,1,1.
16kg 20
20kg 40
22kg 60
24kg 80
26kg 100
28kg 120
32kg 140, 160
16kg 180
20kg 200
28kg 220

April 17 Monday
Gmb P1 phase 2 day 1
Plank pushup one arm extension 6,6,6,6
Tuck swing to Dip 2,5,5,4.
Battle rams 8,8,8,8
L sit holds. Failed. Did a few tuck holds trying to move into Ls but nothing doing
Mountain climbers 8,8,8,8

Today
Hotel gym
40 lb kb swings 25/25
Dumbbell DLs
2x50x2
2x55x2
2x60x2
2x70x2. 8
2x75x2. 10
2x80x2. 12
2x85x2. 14
2x90x2. 16

A few pull-ups stretched and done


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PostPosted: Tue May 09, 2017 8:02 pm 
Offline
Sgt. Major

Joined: Thu Jun 19, 2008 1:18 pm
Posts: 4037
April 19
Gmb P1 phase two week 1 day 3
Can't do it as written
One leg shoulder stand 4,6,6,6,5
Tuck swing to L sit can't do
Assisted inverted presses 6,6,
Dive bombers 5
Tuck hold 20s,20s, 20s
Will probably repeat phase one but as B level

April 20
Squats.
135x2x4. 8. Easing into it
145x2x4. 16
155x2x2. 20.
The warmup was the workout
This morning , deadlifts, swings, even yoga... nothing felt right but squats. Back and legs didn't feel right till I did them. Left knee is better but I'm still watching it carefully.

April 21
Gmb P1 wk1 day 1B (mod)
Plank push-up to arm extension 6,6,6,6
Plank jump to dip 5,5,5,5
Battle rams 5,5,5,5
Tuck hold 12s,20s,5s
Mountain climbers 16,16,16,16
Squats
135x2x2. 4
145x2. 6
155x2. 8
165x2. 10

April 22
Squats
135x2x2. 4
145x2. 6
155x2.8
165x2. 10
185x2. 12
205x2. 14
155x2. 16
Left knee has hurt the last couple days. Fine doing squats except at the deepest part of the hole
Bad part is the rest of my body likes the squat better than swings or deadlifts. The last set felt better on my knee than the first one, though.

April 23
P1 week 1 day 3B
Tuck swing to top plank 5,3,2,4.
I struggle with these, did some without plank
One legged shoulder stand 5,5,5,5
Tuck swings 5,5,3,1
Hard as tuck swings
Assisted shoulder presses 5,5,5,5
Five bombers 5,5,5,5

April 24
Farmers walk 2x24kg 100 steps
KB swings 10L/10R
16kg 20
20kg 40
22kg 60
24kg 80
26kg 100
28kg 120
32kg 140
16kg 160
20kg 180
22kg 200
One armed row 5L/5R
28kg,32kg(2)
A few air chair squats since knee hurting in full squats

April 25
P1 week 1 day 5 b
Plank push-up to arm extension
6,6,6,6
Plank jump to dip 5,5,5,5
Battle Rams 5,8,8,8
Tuck hold 15s,15s,15s,19s
Mountain climbers 16,14,12,14

April 26
Kb swings 10L/10R
16kg 20
20kg 40
22kg 60
24kg 80
26kg 100
28kg 120
32kg 140
32kg 160
32kg 180
32kg 200

Easy deadliftsx2
136,185,205,225.
32kg Kb row 5L/5R

Tried good morning squats, left knee still hurts. Looks like DLs may be my primary lower body exercise while knee heals.


April 27
Tuck swing with top plank 4,4,4,6.
I totally have to cheat on these and can't start with full plank
One leg shoulder stand 6,6,6,6
Tuck swing 5,4,5,2
Better than last time but still learning.
Assisted inverted presses 5,5,6,5
Dive bombers 5,5,5,5

April 28
Deadlifts
Bar warm up
135x2
155x2
185x3. 7
205x2. 9
225x2. 11
255x1. 12
275x1. 13
295x1. 14
205x2. 16. Probably should have done multiple easy sets with this
225x2. 18

Hip thrusts
Warm up with 28kg kb
135x3x3. Awkward figuring how to comfortably "shoulder" the bar on my hips. Not very comfortable on my ab region

April 29
P1 week 2 day 3 level B
Plank push-ups 8,8,8,8. Sore, so did most without side extension
Plank jump to dip 6,6,6,6
Battle rams 8,8,8,8
Tuck holds 22s,20s,14s
Mountain climbers 10,12,14,12

April 30
Deadlifts
135x5
155x2. 7
165x2. 9
185x2. 11
205x2. 13
225x2. 15
245x2x3. 21

Hip thrusts
135x5,145x5x3. Starting to get the groove on these.
Tried a few bench squats without weight to see how my knee took it. So far so good

May 1
Tuck swing to top plank 5,5,5,6
(Reps partial or sloppy first set, a little better 2d & 3d set, 4th set best but still difficult).
One leg shoulder stand 5,5,5,20s hold. Did 3 sets practicing position then 20s hold
Tuck swing 6,7,8,5
First set 3 and 3, second 2 and 5, third 4 and 4, 5 consecutive in set 4
Assisted inverted presses 5,5,5,5
Dive bombers 5,5,5,5

May 2
Deadlifts
135x5
145x2. 7
155x2. 9
165x2. 11
185x2. 13
205x2. 15
225x1. 16
245x1. 17
265x1. 18
285x1. 19. Could go much heavier but I don't think it's worth it.
225x2. 21. Probably should keep most of my reps at this level but as speed reps

Hip thrusts
155x5x3. Worked best higher on hips


May 3
P1 Week 3 day 1
Plank push-ups 8,8,8,8
Plank jump to dip 5,6,6,6
Battle rams 8,8,8,8
Tuck hold 15s,20s,14s
Tried L sit first two sets not there yet
Mountain climbers 8,8,10,12

May 4
Deadlifts
135x5
155x2. 7
165x2. 9
185x2. 11
205x2. 13
225x2x5. 23. Stayed very light on purpose to get some easy groove reps
Hip thrusts
135x5,165
Bench squats
135x2. Better on knee than hip thrusts. May substitute these for HTs.

May 5
Tuck swing to plank
These just aren't working today
One leg shoulder stand hold 8,5,5,5
Tuck swings 5, five singles, 3,3,5,3.
These were hard
Assisted inverted presses 5,5,5,5
Dive bombers 5. Shoulders hurting so stopping here
Did a few push-ups, stretched and done


May 6
Deadlifts
135x5
145x2
155x2. 9
165x2. 11
185x2. 13
205x2. 15
210x2. 17
215x2. 19
220x2. 21
225x2. 23
230x2. 25. Intentionally did many low intensity sets to keep volume and frequency high without soreness
Box squats
135x2x2
145x2. 6
155x2. 8. Stopping here to make sure left knee is ok

Stretched and done

May 7
P1 Week 3 day 5
Plank push-ups 8,8,8,8
Plank jump to dip 6,6,8,6
Battle rams 8,8,8,8
Tuck Hold 23s, 23s, 15s
Form was better
Mountain climbers 8,8,8,

Box squats
135x2x2. 4
145x2. 6
155x2. 8
165x2. 10
185x2. 12
205x2. 14
155x2. 16

May 8
Box squats
135x3.
145x2. 5
155x2. 7
165x2. 9
185x2. 11
205x2. 13
210x1. 14. A lot left in the tank but reminded myself this is a rehab exercise

Deadlifts. None grinding all fast like cleans
135x5
155x5. 10
165x2. 12
185x2. 14
205x2. 16
225x2. 18
245x2. 20

May 9
P1 week 4 day 1
Tuck swing to top plank
5,6,6,8.
Form wasn't great but better than before. Last set was pretty good and had a groove going
One leg shoulder stand 5,5,5,5
Tuck swings 6,5,5,6
Assisted inverted presses 5,5,5,5
Dive bombers 5,5. Stopping here shoulders don't like these

A few easy squats between sets
135x2
145x2
155x2
165x2
185x2. 10
205x2. 12
215x1. 13. Stopping here. Point was to easily keep the rehab groove going in the middle of P1


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