Everything was beautiful and nothing hurt
Moderator: Dux
Re: Everything was beautiful and nothing hurt
mon lunch
stepmill 35 mins
pm
gi fundamentals
stepmill 35 mins
pm
gi fundamentals
Re: Everything was beautiful and nothing hurt
Sitting about 71 this am
Lunch
Press up to 100
PP
Up to 130 X 2
135 X 1
140 X 1
FS
Up to 175 X 1
Road house 6 sets
Pull ups a bunch
pm
taught aikido class
Lunch
Press up to 100
PP
Up to 130 X 2
135 X 1
140 X 1
FS
Up to 175 X 1
Road house 6 sets
Pull ups a bunch
pm
taught aikido class
Re: Everything was beautiful and nothing hurt
Thurs
Lunch bh
PC straps
95 X 3 X 3
105 X 3
115 X 1 X 3
125 X 1
135 X 1
145 X 1
155 X 0
135 X 1
140 X 1
145 X 1
150 X 1
Clean dl
225 X 1 X 3
245 X 1
255 X 1
265 X 1
245 X 1 X 3
Db incline
6 sets
pm gi fundamentals
Lunch bh
PC straps
95 X 3 X 3
105 X 3
115 X 1 X 3
125 X 1
135 X 1
145 X 1
155 X 0
135 X 1
140 X 1
145 X 1
150 X 1
Clean dl
225 X 1 X 3
245 X 1
255 X 1
265 X 1
245 X 1 X 3
Db incline
6 sets
pm gi fundamentals
Re: Everything was beautiful and nothing hurt
Sat lunch
snatch
85 x 1 x 3
90 x 1
95 x 1
100 x 1
105 x 1 x 3
pc and jerk
125 x 1 x 3
130 x 1
135 x 1
pc only
140 x 1 x 3
pullups
I am really holding water, and the last good tendon in my left bicep is complaining.
just stick to the plan and we'll see how things shake out.
attempts planned 45, 48, 50, 63, 67, 70
snatch
85 x 1 x 3
90 x 1
95 x 1
100 x 1
105 x 1 x 3
pc and jerk
125 x 1 x 3
130 x 1
135 x 1
pc only
140 x 1 x 3
pullups
I am really holding water, and the last good tendon in my left bicep is complaining.
just stick to the plan and we'll see how things shake out.
attempts planned 45, 48, 50, 63, 67, 70
Re: Everything was beautiful and nothing hurt
Mon
Squats
135 X 3 X 8
PP
Up to 125 X 1
Squats
135 X 3 X 8
PP
Up to 125 X 1
Re: Everything was beautiful and nothing hurt
Friday
American masters 75 kg
warmups
snatch dl
45 x 3 x 3
ps
30 x 1 x 3
35 x 1 x 2
40 x 1
attempts
43 x X
44 x 1
46 x X
pc and sj
warmups
40 x 1 x 3
50 x 1
55 x 1
60 x 1
attempts
63 x 1
65 x 1
67 x X
American masters 75 kg
warmups
snatch dl
45 x 3 x 3
ps
30 x 1 x 3
35 x 1 x 2
40 x 1
attempts
43 x X
44 x 1
46 x X
pc and sj
warmups
40 x 1 x 3
50 x 1
55 x 1
60 x 1
attempts
63 x 1
65 x 1
67 x X
Re: Everything was beautiful and nothing hurt
Am bh
Box squats
3 X 8 sets
Kb swings
6 sets
Roadhouse
6 sets
pm
back on the mats
gi fundamentals
Box squats
3 X 8 sets
Kb swings
6 sets
Roadhouse
6 sets
pm
back on the mats
gi fundamentals
Re: Everything was beautiful and nothing hurt
Sat am
open mat for an hour.
then
gym
kb swings
30 x 12 x 4
log c&p
single clean multi presses
empty x 1 x 5
empty x 2, 3, 1, 2, 3
dl
135 x 3 x 2
225 x 1 x 3
235 x 1 x 3 straps
still have my eye on 300+ by end of the year.
open mat for an hour.
then
gym
kb swings
30 x 12 x 4
log c&p
single clean multi presses
empty x 1 x 5
empty x 2, 3, 1, 2, 3
dl
135 x 3 x 2
225 x 1 x 3
235 x 1 x 3 straps
still have my eye on 300+ by end of the year.
Re: Everything was beautiful and nothing hurt
sunday
7 mtb ride nice day!
7 mtb ride nice day!
Re: Everything was beautiful and nothing hurt
Mon am
Box squats
135 X 3 X 4
155 X 3 X 8
175 X 1
185 X 1 X 2
Single leg press
4 sets
Ko swings
4 sets
Leg exts
4 sets
Db curls
4 sets
Box squats
135 X 3 X 4
155 X 3 X 8
175 X 1
185 X 1 X 2
Single leg press
4 sets
Ko swings
4 sets
Leg exts
4 sets
Db curls
4 sets
Re: Everything was beautiful and nothing hurt
Tuesday
6 mtb ride
pm
aikido taught ude/hiji gatame techniques
6 mtb ride
pm
aikido taught ude/hiji gatame techniques
Re: Everything was beautiful and nothing hurt
Thursday am bh
Hate dl in the am, but I've had to work through lunch every day this week.
Dl
135 X 3 X 3
225 X 1 X 5 straps onwards
235 X 1 X 3
245 X 1
Hearty fu from my si joint, so stopped.
Cable rows 3 sets
Db inclines 6 sets
Pallof presses 5 sets
pm
gi fundamentals class
Hate dl in the am, but I've had to work through lunch every day this week.
Dl
135 X 3 X 3
225 X 1 X 5 straps onwards
235 X 1 X 3
245 X 1
Hearty fu from my si joint, so stopped.
Cable rows 3 sets
Db inclines 6 sets
Pallof presses 5 sets
pm
gi fundamentals class
Re: Everything was beautiful and nothing hurt
yay shitty work week, done
After work brickhouse. as lovely as I imagined.
DB inclines
20s x 10 x 3
25s x 10 x 2
db bench
30s x 5 x 2
35s x 5
naut pull down
5 sets
mp
up to 95 x 1
db shrugs
5 sets
db tris
5 sets
roadhouse
5 sets
abs
5 sets
After work brickhouse. as lovely as I imagined.
DB inclines
20s x 10 x 3
25s x 10 x 2
db bench
30s x 5 x 2
35s x 5
naut pull down
5 sets
mp
up to 95 x 1
db shrugs
5 sets
db tris
5 sets
roadhouse
5 sets
abs
5 sets
Re: Everything was beautiful and nothing hurt
Monday
Lunch
KB swings
4 sets
Dl
135 X 3 X 4
225 X 1 X 2
235 X 1
240 X 1
245 X 1
250 X 1
230 X 1 X 2
225 X 1
Roadhouse
6 sets
light Rdls and shrugs
Lunch
KB swings
4 sets
Dl
135 X 3 X 4
225 X 1 X 2
235 X 1
240 X 1
245 X 1
250 X 1
230 X 1 X 2
225 X 1
Roadhouse
6 sets
light Rdls and shrugs
Re: Everything was beautiful and nothing hurt
Tues Corp fitness center
35 at lunch today. Didn't feel like driving to bh.
Step mill 24 mins low intensity
Stretching 15 mins
Dry cold air is doing a number on my lungs. No wind at all. Not really sick, but I sound like I have a two pack habit for sure. and maybe a dbol habit for good measure, until I drink a few cups of coffee.
pm gi fundamentals
35 at lunch today. Didn't feel like driving to bh.
Step mill 24 mins low intensity
Stretching 15 mins
Dry cold air is doing a number on my lungs. No wind at all. Not really sick, but I sound like I have a two pack habit for sure. and maybe a dbol habit for good measure, until I drink a few cups of coffee.
pm gi fundamentals
Re: Everything was beautiful and nothing hurt
weight this am 153.8
wed lunch
log clean and press
empty x 1 x 5
+ 5 x 1 x 10
face pulls and tris
6 sets
abs
3 sets
steadily developed a dry hacking cough this afternoon, have a headache from coughing.
bah. off to get something to help me sleep.
wed lunch
log clean and press
empty x 1 x 5
+ 5 x 1 x 10
face pulls and tris
6 sets
abs
3 sets
steadily developed a dry hacking cough this afternoon, have a headache from coughing.
bah. off to get something to help me sleep.
Re: Everything was beautiful and nothing hurt
Sat
DL's
135 x 3 x 4
225 x 1 x 3
235 x 1 x 2
245 x 1
255 x 1
260 x 1
245 x 1 x 3
225 x 2 x 3
box sq
135 x 3
155 x 3
175 x 3
185 x 3
190 x 3
pull ups
bw x 2 x 10
bb curls
45 x 5
50 x 5
55 x 5
60 x 5
abs
3 sets
DL's
135 x 3 x 4
225 x 1 x 3
235 x 1 x 2
245 x 1
255 x 1
260 x 1
245 x 1 x 3
225 x 2 x 3
box sq
135 x 3
155 x 3
175 x 3
185 x 3
190 x 3
pull ups
bw x 2 x 10
bb curls
45 x 5
50 x 5
55 x 5
60 x 5
abs
3 sets
Re: Everything was beautiful and nothing hurt
sunday
raining all day. gym was a zoo, of course.
benched in a half rack, not a big fan of that, because of the size and level of the j-hooks
anyway:
2 board bench -- used a suicide block (minicell foam) from one of my old sinkboats. so a bit of give.
95 x 3 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 2 hit the hooks here figured singles on out
155 x 1
145 x 1 x 5
135 x 3
db inclines 5 sets
db tris 5 sets
abs 5 sets
raining all day. gym was a zoo, of course.
benched in a half rack, not a big fan of that, because of the size and level of the j-hooks
anyway:
2 board bench -- used a suicide block (minicell foam) from one of my old sinkboats. so a bit of give.
95 x 3 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 2 hit the hooks here figured singles on out
155 x 1
145 x 1 x 5
135 x 3
db inclines 5 sets
db tris 5 sets
abs 5 sets
Re: Everything was beautiful and nothing hurt
Monday lunch
hang pc
95 x 3 x 3
105 x 3
115 x 3
125 x 1 x 3
pallof press
4 sets
kb slingshots
5 sets
kb uppercuts
5 sets
later
yoga at home
hang pc
95 x 3 x 3
105 x 3
115 x 3
125 x 1 x 3
pallof press
4 sets
kb slingshots
5 sets
kb uppercuts
5 sets
later
yoga at home
Re: Everything was beautiful and nothing hurt
wed lunch
95 x 3 x 3
105 x 3
115 x 3
125 x 1 x 3
130 x 1
FS
95 x 2 x 2
105 x 2 x 2
115 x 2 x 2
125 x 2
db bench and curls
5 sets
kb stuff
later
open mat for an hour
95 x 3 x 3
105 x 3
115 x 3
125 x 1 x 3
130 x 1
FS
95 x 2 x 2
105 x 2 x 2
115 x 2 x 2
125 x 2
db bench and curls
5 sets
kb stuff
later
open mat for an hour
Re: Everything was beautiful and nothing hurt
Friday
db inclines
20s x 10 x 3
-- add shrug x 10 superset
25s x 5 x 2
30s x 5 x 2
35s x 5
db floor press/ db ext with single
25s x 8 / 25 x 10 x 4
ohp ladder
65 x 1, 2, 3, 1, 2, 3
75 x 1, 2, 3, 1, 2, 3
85 x 1, 2, 3
naut abs/back ext
4 supersets
pullup singles throughout the workout
pm
yoga at home
db inclines
20s x 10 x 3
-- add shrug x 10 superset
25s x 5 x 2
30s x 5 x 2
35s x 5
db floor press/ db ext with single
25s x 8 / 25 x 10 x 4
ohp ladder
65 x 1, 2, 3, 1, 2, 3
75 x 1, 2, 3, 1, 2, 3
85 x 1, 2, 3
naut abs/back ext
4 supersets
pullup singles throughout the workout
pm
yoga at home
Re: Everything was beautiful and nothing hurt
sat
DL
135 x 5 x 2
225 x 1 x 3
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
235 x 3 x 2
225 x 3 x 2
DL
135 x 5 x 2
225 x 1 x 3
235 x 1
245 x 1
255 x 1
265 x 1
275 x 1
235 x 3 x 2
225 x 3 x 2
Re: Everything was beautiful and nothing hurt
back to regular eating / no booze yesterday. Solid 9 hours sleep last night.
Sunday
Mtb ride 8 miles; ez trails. Just wanted to see how the lungs/legs fared.
Sunday
Mtb ride 8 miles; ez trails. Just wanted to see how the lungs/legs fared.
Re: Everything was beautiful and nothing hurt
mon pm
gi fundamentals
Tues lunch
db inclines
20s x 10 x 3
25s x 5 x 2
bench
95 x 3 x 10
face pulls
rows
road house
pull ups
kb swings
pm
aikido taught ukemi progression so we could work on sutemi techniques
gi fundamentals
Tues lunch
db inclines
20s x 10 x 3
25s x 5 x 2
bench
95 x 3 x 10
face pulls
rows
road house
pull ups
kb swings
pm
aikido taught ukemi progression so we could work on sutemi techniques
Re: Everything was beautiful and nothing hurt
Thurs am
Box squat
135 X 3 X 7
155 X 3 X 5
Kb swings
6 sets
Leg ext/leg curls/gg/be
3 giant sets
Stretching /abs
pm
gi fundamentals
Box squat
135 X 3 X 7
155 X 3 X 5
Kb swings
6 sets
Leg ext/leg curls/gg/be
3 giant sets
Stretching /abs
pm
gi fundamentals