2015 Spring into Summer

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The Venerable Bogatir X
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2015 Spring into Summer

Post by The Venerable Bogatir X » Thu Nov 13, 2014 5:04 am

11/12: Wednesday night workout:

30 minutes, 30/30 Eliptical--hard work
10 minutes 5 'Sprints' (using this term loosely)...a little longer than the length of a hockey rink; 10 BW Squats after each sprint.--easy/moderate
10 minutes, Roman Chair Sit-ups and Standing Bands
Last edited by The Venerable Bogatir X on Sun Apr 19, 2015 11:10 am, edited 5 times in total.

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Fri Nov 14, 2014 2:11 am

11/13

Thursday night workout:
10 minutes of Eliptical--moderate/hard
40 minutes of Leg Presses, Toe Presses, Leg X, Leg Curls, Back Raises--moderate effort with a decent sweat.

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Sat Nov 15, 2014 12:58 am

11/14

Friday night workout:

Narrow Grip Bench (pause n' speed) 135*5; 185, 5*3
DB Pullovers 75, 3*6
Pull-ups: singles, doubles & negatives for about 10 (rest pause'ish)
Cybex Row 200, 3*6
10 BW Squats into 'sprint' (length of hockey rink)*5

Worked fast, fairly easy session. Getting a little more confidence to run harder with knees wrapped, but that too, is being slow cooked along with the benches, pull-ups and pulls.

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Sun Nov 16, 2014 12:40 am

11/15:

Saturday night workout:
30 minutes of:
Narrow Grip Benches
2, 24Kg Kettlebell C&P
Single Pull-up between above sets--14 sets
10 minutes of Eliptical--moderate/hard effort

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Tue Nov 18, 2014 1:28 am

11/17:

Monday workouts:

Afternoon--moderate effort
5 supersets:
Narrow Grip Benches/Pull-up singles
5 trisets:
Close Grip Pulldown/Laterals/Arnold Press
5 sets:
High Pulls

Evening
15 minutes Incline Treadmill--moderate/hard; 3 min cooldown

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Wed Nov 19, 2014 2:17 am

11/18:

Tuesday workouts

Morning workout: the eliptical thing that is a stair/mountain climber....
5 min easy
7 min very hard
3 min cool down
I was pretty smoked.

Evening:
EZ Curlz and Tricep Rope X--moderate/hard effort
Incline Treadmill 7 min high incline--moderate; 3 min cooldown

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Thu Nov 20, 2014 12:44 am

11/19:

Wednesday workouts:

Morning: aprox 45 minutes
Narrow Grip Benches (pause n' speed)--7-8 sets--easy/moderate
Pendlay Row with Trap Bar--6 sets--moderate
32kg Swings--3 sets--easy

Evening: aprox 60 minutes
Eliptical 20 minutes--moderate/hard; 3 min easy
3 laps around track--easy
20 minutes Abz--moderate: Cybex Crunch, Cybex Back X, Captain's Chair, Back Raises, Roman Chair Sit-ups

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Fri Nov 21, 2014 2:01 am

11/20:

Thursday workouts:

Afternoon: Laterals/Arnold Press Supersets for about 20 minutes while BS'ing with a gym buddy who is also a great story teller. Worked hard, though. No GUNZ got done as I had to wrap early to handle something (good) for work.

Evening: went to see our daughter's 3rd grade choir event. Went to the gym after that and hit:
Leg Press/Toe Press supersets 60 each, in total with 3 plates (270), with hard calf stretches under load for 'rest'....went fast and was moderate-hard effort.
Then, 5 laps fast walk with some trot around the track. Left knee was feeling a bit shakey above and beyond normal pain, so it was mostly walking....just had the Tommy Kono's on for tonight, though. For me, for now, any type of jogging requires wraps vs. sleeves. But no regrets in doing it.

I realized I had not done Pendlay Rows in some time and I am sore from yesterday's workout.

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Fri Nov 21, 2014 2:01 am

11/20:

Thursday workouts:

Afternoon: Laterals/Arnold Press Supersets for about 20 minutes while BS'ing with a gym buddy who is also a great story teller. Worked hard, though. No GUNZ got done as I had to wrap early to handle something (good) for work.

Evening: went to see our daughter's 3rd grade choir event. Went to the gym after that and hit:
Leg Press/Toe Press supersets 60 each, in total with 3 plates (270), with hard calf stretches under load for 'rest'....went fast and was moderate-hard effort.
Then, 5 laps fast walk with some trot around the track. Left knee was feeling a bit shakey above and beyond normal pain, so it was mostly walking....just had the Tommy Kono's on for tonight, though. For me, for now, any type of jogging requires wraps vs. sleeves. But no regrets in doing it.

I realized I had not done Pendlay Rows in some time and I am sore from yesterday's workout.

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Sat Nov 22, 2014 1:52 am

11/21:

Friday night workout:
20 minutes of easy eliptical
20 minutes of standing bands, general stretching and bar hangs--felt good

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Sun Nov 23, 2014 10:20 pm

11/23:

Sunday afternoon workout:
Narrow Grip Bench 135*5; 155*5; 185, 6*3 (pause n' speed)
Military Press triples: 95, 105, 115, 125, 135
Pull-ups behind each press set: doubles
Bands for shoulders
DB Pullovers

Not timed and sort of lazy paced, but felt good.

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Re: The Weider Instinctive Program Changing Principle

Post by The Venerable Bogatir X » Mon Nov 24, 2014 4:26 pm

11/24:

Monday morning workout:
Narrow grip benches
Laterals SS Arnold Presses
DB Curls
20 min Eliptical
15 min ground and standing stretching/bands

Easy work.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Thu Nov 27, 2014 1:30 am

11/26:

Wednesday night workout was a quick 25 minutes of narrow grip benches, military presses, alternated with lat pulldowns. Easy/Moderate effort.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Fri Nov 28, 2014 11:03 pm

11/28:

Friday workout:
20 minutes eliptical--moderate effort that should have felt easier than it did

Narrow Grip Benches 6 sets (easy/fast)
Miltary Press 4 sets (easy/fast)
Lat Pulldowns 4 sets, 10-12 reps (moderate)
Stiff Arm Pulldowns, Facepulls, Cuban Presses--for some shoulder lovin
Standing DB X
Almost an hour, in total.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Sat Nov 29, 2014 7:46 pm

11/29:

Saturday workout:
Easy/Moderate:
Narrow Grip Benches
Push Presses
JM Presses
Pullovers
Pull-ups
Saw JM's pop-up on my FB feed yesterday and I always forget about them....going to keep 'em on the menu for a while in my quest for building acceptable GUNZ. Elitefts has a good tutorial on them from Tate on their YouTube channel for those who might not know what I'm talking about.

20 minutes of Eliptical--moderate & sweaty

Standing and ground based bands for awhile

Hockey tournament in the rec center (per usual); chatted with a guy who is a strength coach from Canada who is prepping for KB sport comp. We named dropped and otherwise chatted during bands. Nice guy....interesting insights on young hockey players and overuse injuries and imbalances (his kids were playing and he coaches/trains kids as well).

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Mon Dec 01, 2014 1:27 am

11/30:

Sunday night:

17 minute moderate effort on the bike (mountains of France course on the Life Fitness bike) and 5 min cooldown. And that was that.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Mon Dec 01, 2014 7:13 pm

12/1:

Lunchtime workout:

Narrow Grip Bench Press 135, 2*5; 185*5; 195*3 (pause n' speed)
Overhead Press 135*3,2,2
Pull-ups 3*2
5 supersets: Laterals*10 w. High Pulls*5
JM Press 135, 3*5 (very brief rest at 5's)

40 minutes....did a little too much chatting today. I think I've got my shoulder sh*t worked out with the help of some painful SMR with a softball.

Redemption for too much BS'ing at the lunch time workout. This evening:

Ex-bike: 23 min hill climb to 2000'--moderate effort
~8 minutes of Snatches with the 16kg and 24kg kettlebell--setting KB's down whenever--easy/moderate

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Wed Dec 03, 2014 1:13 am

12/2:

Tuesday evening workout:
Narrow Grip Bench Press 135, 2*5; 185, 3*5
Overhead Press 135, 3*3
Pull-ups 2*2
Cybex Row 200, 4*5
Lat Pulldown 137, 4*8

Done in 35 minutes. Cardio was skipped today due to needing to handle something (good) for work.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Thu Dec 04, 2014 1:16 am

12/3:

Wednesday Evening:

17 minutes on ex-bike--moderate...good huff n' puff toward the end
15 minutes fast walk on track
Cybex Abs for about 30 reps or so w. stack
6 sets of CURLZ

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Sat Dec 06, 2014 7:31 pm

12/4 & 12/5: some light press work and easy cardio.

12/6:

Saturday morning workout:
Narrow Grip Bench Press 135*7; 185*6; 195, 3*3-4
Overhead Press 135, 3*3
Pull-ups 4 (sort of a rest pause set on a whim)
Close Grip Pulldowns 150, 5*8
4 supersets, 7 reps: JM Press 135 w. Upright Row on Smith Machine 135
4 supersets cable laterals with DB Curls

This was a nice little workout considering PA and UC are both flaring right now, which I usually get one or the other. Many can relate to degrees of arthritis, but it's hard to describe how pain from UC just wears you the fuck out. (end violin solo)

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Sun Dec 07, 2014 6:28 pm

12/7:

Sunday morning:
33 minutes eliptical: 25 moderate; 5 hard; 3 cooldown
45 minutes of bands, voodoo bands on legs and assorted rehab/prehab like I meant it.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Mon Dec 08, 2014 10:59 pm

12/8:

Monday workout:
Narrow Grip Bench, 185*40 in 13:05. (40/20 instead of 50/20).
JM Press 135*30--Rest Pause/Dogcrappish/racking here and there, not timed

That was it for today.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Wed Dec 10, 2014 1:55 am

12/9:
Tuesday Night:
20 minutes 30/30 Eliptical: 3 easy, 12 hard, 5 easy
Trap Bar Pendlay Row 210*40 in 8:46--pretty hard work (40/20)
Lat Pulldowns 137, 5*8--moderate

Nice little workout....felt great, and truth be told, I was surprised how fast I cranked out the 40 reps of rows. The magic of setting the timer app and NOT checking it.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Wed Dec 10, 2014 5:14 pm

12/10:

A Wednesday morning workout:
Overhead Press 105*40 in 12 minutes (40/20 protocol)
4 Supersets: cable laterals*8L/R w. cable upright rows*8
4 Supersets: cable laterals*8L/R w. face pulls*8
Roman Chair Sit-ups--somewhere in the vicinity of 20 or so, in total.

Will probably get back to the gym later to do some easy, but sweaty, cardio and biceps.

EDIT:

Evening workout:

45 minute hill climb on ex-bike--moderate effort
7 sets barbell curls--hard work
30 or so minutes of standing bands and other stretching
....felt GREAT.

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Re: FREE Rocktape with every XTREME Gluten-Free GMO Flu Shot

Post by The Venerable Bogatir X » Thu Dec 11, 2014 10:14 pm

12/11:

Thursday workout:
30 minutes eliptical: moderate; 3 min cool down
20 minutes bands

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