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

Post by The Venerable Bogatir X » Sat Dec 13, 2014 2:40 am

12/12:

Friday Night Workout:

25 minutes of ex-bike hill climb--easy/moderate.

15 minutes of pull-ups--25 reps, in total, stared with no bands and went through light/medium/heavy bands....figuring out how to do a 40/20 protocol with bands and I think I will start with my well-worn average band, which I will probably be sticking with for awhile.

20 minutes of bar hangs, Amosov squats, standing band stretches.

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

Post by The Venerable Bogatir X » Sat Dec 13, 2014 7:59 pm

12/13:

Saturday workout:

10k on XRide eliptical thing--about 35 minutes--easy
50 reps Cybex Abs--stack--reps broken-up--easy

I am a little 'off' today due to some sweeping changes in my Rx's. This seems to be compounded by taking my OTC 'home spun' energy concoction this morning and it got me very lightheaded, PDQ. Not enough to go to the ER, not enough to not drive, but enough of a concern to not want to bench with weights over my head and chest....even light weights.

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

Post by The Venerable Bogatir X » Sun Dec 14, 2014 7:25 pm

12/14

Sunday morning workout:

Narrow Grip Bench Press: 195*30 in 19 min
JM Press 135, 2*8
Few minutes of eliptical

Still feeling a bit light headed so I took it very easy.

Edit: this was done in 19 minutes, not 29 minutes as I originally logged.

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

Post by The Venerable Bogatir X » Mon Dec 15, 2014 9:01 pm

12/15

2/15/14

O.
M.
G.

Today, for the first time in a few years, I did back squats. Only a dozen or so and only with 135#, but they were pretty and perfect. I am here-by adding squats to the ingredient list of my slow cooked Awesome Winter Stew. With the level of ar-tha-ryt-is in my knees, this is a bit of a big deal.

After that, about 50 leg presses and 75 calf presses, in total.

After that, about 35 Roman Chair Sit-ups, in total.

Last but not least, 7 minutes of Stair/Climber machine.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Wed Dec 17, 2014 1:15 am

Tuesday Evening:

15 minutes eliptical--moderate
Trap Bar Pendlay Rows 230*40 in 13:25
Pull-ups 9, in total
Narrow Grip Pulldowns (palms facing) 150, 5*6

That felt good.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Thu Dec 18, 2014 2:57 am

12/17

Wednesday evening workout:

Narrow Grip Bench Press 195*29 in 19:16
Cybex Low Back and Cybex Abs for a ton of reps

Low back was very tight today, so I went in for some benching instead of overhead pressing, which was a smart move.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Fri Dec 19, 2014 2:42 am

12/18

Thursday night workout:
15 minutes eliptical--easy/moderate
40 minutes of bands, foam roller and general mobility work
Walked a couple of laps around the track to finish off my ZERO CARB ROCKSTAR energy drink.

Stunned by the results of my bloodwork. Stunned in a good way.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by Mickey O'neil » Fri Dec 19, 2014 1:26 pm

The Venerable Bogatir X wrote:Stunned by the results of my bloodwork. Stunned in a good way.
That is great to hear, Nappy!

We each have our own tastes but I find Rockstar putrid. Normally Red Bull for me and sometimes Monster, both being the sugar free versions. I have cut back on those drinks quite a bit though.

I thought you quit caffeine a long time ago? Or was that just coffee?

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Fri Dec 19, 2014 4:50 pm

I typically make my own concoction at home with ON Ultimate Energy, Creatine, Arginine and Diet Mt. Dew, but the Rock Stars were on sale for a buck a pop so I bought 5 of 'em on an impulse.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Sat Dec 20, 2014 2:06 am

12/19

Friday night workout:
18 min ex-bike--moderate effort hills
6 laps (3/4 mile) fast walk around track--easy

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Sun Dec 21, 2014 2:59 am

12/20

Saturday Night:

2000' hill climb on eliptical in about 23 minutes--moderate effort

And that was that.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Mon Dec 22, 2014 3:03 am

12/21

Sunday night workout:

20 minutes of eliptical, hitting it fairly hard.
Some bench pressing after that.

Fighting off a bug now.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Mon Dec 22, 2014 10:44 pm

12/22:

Monday afternoon workout:

Narrow Grip Bench Press 135*5; 195*40 in 19:45
JM Presses 135*24 Rest Pause'ish
DB Pullovers, Rope X, Rope Pushdowns*SWOLE
Amosov Squats, Standing Bands

Good little workout.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Tue Dec 23, 2014 11:13 pm

12/23:

Tuesday afternoon workout:

2 hour nap--strong effort
15 minutes eliptical--easy
Overhead Press 135*20 (yes, this was supposed to be 40/20, but I got caught in a conversation)
Cable Laterals 5*8L/R
4 Supersets: plate front raises with Smith Upright Rows to SWOLE

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Wed Dec 24, 2014 6:11 pm

12/24:

Wednesday workout:

20 minutes eliptical: 30/30 intervals--moderate/hard effort
Trap Bar Pendlay Rows 230*40 in 14:55
Lat Pulldowns 150, 4*8
Bunch of reps of Cybex low back, abs & bicep curl machines

My low back was very sore from last week's rowing with this weight, so I did it again to see how I feel this time around before adding weight per the protocol.

Good workout.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Sat Dec 27, 2014 9:55 pm

12/26 & 12/27

Friday workout:
20 minutes of easy eliptical
Some stretching & voodoo bands for knees

Saturday workout:
Narrow Grip Benches: around 7 sets....easy
Leg Press/Calves Press: around 5 sets....easy
20 minutes of standing bands, ground based low body stretches, amosov squats and Chinese Face the Wall Squats

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Sun Dec 28, 2014 10:49 pm

12/28

Sunday workout:
10 minutes of Eliptical--moderate to a sweat
40 minutes or so of pull-ups, planks, RCSU, Captain's Chair, med ball slams and hard lower body stretching

Going to make 'pull-up day' a BW day, instead. This was a good little workout.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Tue Dec 30, 2014 1:57 am

12/29

Monday workouts:

Morning:
40 minutes of eliptical--moderate effort

Evening:
Narrow Grip Bench Press 135 2*5; 200*25 in 19 min and change
JM Presses 7 reps @ 135, 145, 155, 165 SS Leg Raises with these
Amosov Squats w. voodoo bands on knees * lots
Standing bands, TKE's, low body stretching

I have flipped flopped about a lot of things in training/workouts over the years and one of those FF's has been warm-ups and the need to do so. It's becoming increasingly obvious to me that my workouts are much better when I spend 10-20 min on the front end getting warmed-up via easy cardio or some sort of mobility before touching any weights. I think I just do (and feel) *better* when I do vs. when I don't. YMMV.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Wed Dec 31, 2014 1:40 am

12/30

Tuesday night workout:

15 minutes eliptical--moderate
Trap Bar Pendlay Row 250, 8*3
Lat Pulldown 150, 3*8

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by Bobby » Wed Dec 31, 2014 11:32 am

The Venerable Bogatir X wrote:12/29

Monday workouts:

Morning:
40 minutes of eliptical--moderate effort

Evening:
Narrow Grip Bench Press 135 2*5; 200*25 in 19 min and change
JM Presses 7 reps @ 135, 145, 155, 165 SS Leg Raises with these
Amosov Squats w. voodoo bands on knees * lots
Standing bands, TKE's, low body stretching

I have flipped flopped about a lot of things in training/workouts over the years and one of those FF's has been warm-ups and the need to do so. It's becoming increasingly obvious to me that my workouts are much better when I spend 10-20 min on the front end getting warmed-up via easy cardio or some sort of mobility before touching any weights. I think I just do (and feel) *better* when I do vs. when I don't. YMMV.
I`ve noticed that I feel and perform better as well after some kind of warm up.Might be an age thing (I am 45)?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Wed Dec 31, 2014 2:29 pm

Probably.

That whole session just felt tougher than it should have been and I think I was still cold until I got into the BW squats.

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Wed Dec 31, 2014 5:03 pm

12/31:

Wednesday workout:
10 min eliptical: 5 easy/5 pushing it
Overhead Press 135*30 in 19:11
5 sets Laterals; 5 sets seated bent Laterals; 5 sets Face Pulls
5 sets BB Curlz; 5 sets DB Curlz

20 minutes or so of Standing bands, general stretching, Amosov SQ, Roman Chair Sit-ups

SHUGYO!

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Re: 40/20 Washed-Up Meathead DoggKroc Joker Set Training

Post by The Venerable Bogatir X » Sat Jan 03, 2015 2:42 am

1/2

Saturday workouts:

Morning
Narrow Grip Bench Press 135, 2*5; 200*29 in 19 minutes and change
Overhead Press 135*28 in 19:15
JM Press for swole

Evening
10k Eliptical--moderate effort

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Sun Jan 04, 2015 12:56 am

1/3
Saturday evening workout:
Couch crashed for a couple of hours this afternoon and then:
20 min: bike/hill course--moderate effort
40 min:
Leg Press/Calves Press supersets for a bunch of reps and sets
Squat, 135, 3*3
Roman Chairs, Pull-ups, Lunges/Rev Lunges
Standing Bands

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Re: MAXIMUM STRENGTH SHUGYO!

Post by The Venerable Bogatir X » Tue Jan 06, 2015 1:38 am

1/5

Monday night workout:

15 minutes Incline Treadmill--moderate effort
Leg Press SS Toe Press 360, 4*10, ea.
Squat 125, 2*3; 155*3; 185*3
Boatload of Amosov Squats, Lunges & Reverse Lunges w. band assist; other stretching.

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