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 Post subject: Bitch Tits
PostPosted: Tue May 02, 2017 3:05 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
The goal for May is simple. As Clint Eastwood said when asked how he stayed in shape, "Do something physical every day."

Day 1: soccer dribbling program
35 minutes in Zone 3

Starting weight: 225


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 Post subject: Re: Bitch Tits
PostPosted: Tue May 02, 2017 7:07 am 
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Posts: 1354
Without a doubt the best name for a training log in the history of training logs.
Have fun!

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman


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 Post subject: Re: Bitch Tits
PostPosted: Tue May 02, 2017 3:54 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
Wk1 D2

1a) Back squat ldr 1/2/3: 225, 245, 265
1b) Press ldr 1/2/3: 135, 145, 155

2a) Back extensions: 3x10
2b) Bench press: 95#x10x3
Trying bench again to add pressing volume. This was about where the shoulder hurt. All good today. Increase.

3a) Lat pulldown (over/wide): 90x15x3
3b) Hanging knee raises: 3x10

Cool-down
5 LH [email protected], walk 30m, 5 RH [email protected], walk 30m, etc.
21' in zone 3
16kg was barely enough to move the needle. Had to half-jog to keep HR up at some points. Use heavier KB if repeat.

===
HR MTD
Z1: 0
Z2: 0
Z3: 56
Z4: 0


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 Post subject: Re: Bitch Tits
PostPosted: Tue May 02, 2017 8:52 pm 
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Sergeant Commanding
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Joined: Wed Jan 05, 2005 5:46 pm
Posts: 7798
Location: TX
Quote:
Wk1 D2

1a) Back squat ldr 1/2/3: 225, 245, 265
1b) Press ldr 1/2/3: 135, 145, 155

2a) Back extensions: 3x10
2b) Bench press: 95#x10x3
Trying bench again to add pressing volume. This was about where the shoulder hurt. All good today. Increase.

3a) Lat pulldown (over/wide): 90x15x3
3b) Hanging knee raises: 3x10

Cool-down
5 LH [email protected], walk 30m, 5 RH [email protected], walk 30m, etc.
21' in zone 3
16kg was barely enough to move the needle. Had to half-jog to keep HR up at some points. Use heavier KB if repeat.

===
HR MTD
Z1: 0
Z2: 0
Z3: 56
Z4: 0
Use a small phone book under your shirt for pressing. Huge shoulder saver and get same bench results.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Bitch Tits
PostPosted: Wed May 03, 2017 3:18 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
Quote:
Use a small phone book under your shirt for pressing. Huge shoulder saver and get same bench results.
Will do so long as this qualifies me as a gear whore.

You suggested a fat bar several years ago for the same thing. That was helpful.


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 Post subject: Re: Bitch Tits
PostPosted: Wed May 03, 2017 2:20 pm 
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Sergeant Commanding
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Joined: Wed Jan 05, 2005 5:46 pm
Posts: 7798
Location: TX
As you get older you have to reduce ROM a bit under load. I only go atc on goblets now and s1uat to,a box. Bench to a phone book, and I have 3 different thicknesses.

_________________
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Bitch Tits
PostPosted: Wed May 03, 2017 5:34 pm 
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Lifetime IGer

Joined: Wed Nov 01, 2006 5:39 pm
Posts: 19061
If you have an amazon app on your phone and it's been a good month for billables, just pop the scratch for this lil darlin. I use the one to three board version.

Bench Blokz

Image

_________________
"He who knows only his own side of the case knows little of that." JS Mill


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 Post subject: Re: Bitch Tits
PostPosted: Thu May 04, 2017 6:41 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
Yesterday

Wk1/D3
50' soccer as goalie. So zone 1.

---
Today

Wk1/D4

*Back felt tweaky, so I swapped day 3 (mostly back) with day 2.

1a) Front squats: 185x6x3
1b) Press: 135x6x3

Rushed through the damn warmup and back felt tight. So improvise.

2a) Back extensions: 3x10
2b) DB bench: 52x12x3

Rows and curls were on the menu, but this was a no-go. Pick up tomorrow.

3) Grip roller: 100# x 1 up and down

===
HR MTD
Z1: 50
Z2: 0
Z3: 56
Z4: 0


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 Post subject: Re: Bitch Tits
PostPosted: Sat May 06, 2017 7:46 am 
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Sergeant Commanding
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Joined: Sun Jan 03, 2010 7:41 pm
Posts: 5545
Will look at those bench blokz,phone books are getting hard to find nowadays.

_________________
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".


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 Post subject: Re: Bitch Tits
PostPosted: Tue May 09, 2017 9:22 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
Last Thursday
W1/D4

35' min dribbling workout in Zone 3.

HR MTD
Z1: 50
Z2: 0
Z3: 91
Z4: 0

Weekend was spent at soccer tourney.


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 Post subject: Re: Bitch Tits
PostPosted: Tue May 09, 2017 9:34 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
W2/D9

Weigh in: 217

1a. Bench press w/book (`2"): 175x8x2, 185x6, 185x5
1b. High pull: 185x6x4
No pain on bench. Thanks for the tip, Jack! Haven't benched much in years.'

2a. Incline DB press: 42x10x3
2b. Lat p-down (chin) + squeeze bottom 1s: 100x10x3

3a. Dips (assisted/ blue band): 1x10, 1x6
3b. J pulldowns: 50x10, 50x6
Started to get tired and crap out a bit here.

4a. DB shrugs: 98x20
4b. DB flyes: 23x10

Cardio: jog/walk @ :30/1:30
20'. Zone 3. AHR=134

Squatting 2-3 days a week and DL beat my ass up, and I have no reason for that anymore. The total body training days as a primary focus are behind me. So...fuck it. I'm going to try a BBish 3-day split with 3-4 noncompeting supersets per session. Plan is to go Chest/Back, Bis/Tris/Abs, Legs/Shoulders. First superset will be a larger movement with higher intensity then taper from there.

I got an odd look from some slapdick on the squat rack when I was supersetting my J pulls and dips. I didn't even feel shame. I wanted to call him bruh, but I didn't yet have a sufficient pump.


=====
HR MTD
Z1: 50
Z2: 0
Z3: 111
Z4: 0


Last edited by Gin Master on Thu May 11, 2017 4:27 am, edited 1 time in total.

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 Post subject: Re: Bitch Tits
PostPosted: Wed May 10, 2017 3:36 pm 
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Lifetime IGer
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Joined: Wed Dec 07, 2005 2:49 pm
Posts: 21820
Location: The Pale Blue Dot
That looks good. I like it.

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https://vimeo.com/72300807

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 Post subject: Re: Bitch Tits
PostPosted: Wed May 10, 2017 9:18 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
Thanks, Mick.

W2/D10

Beach muscles day!

1a. Close grip bench (w/book): 135x12, 135x10, 135x8
1b. Barbell curls: 75x8x3
My triceps have always crapped out on volume work. We'll see if consistency does anything.

2a. EZ bb curls: 45x10x3
2b. Lying tricep extensions: 45x10x3

3a. Seated alt. DB curls: 23x20
3b. Cable tri extension: 30x30

4. Abmat situps: 1x25
Forgot how much these can light you up. Sat down for a second set and got a softball shaped cramp in stomach.


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 Post subject: Re: Bitch Tits
PostPosted: Thu May 11, 2017 4:30 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
W2/D10 Cardio

Did a private soccer lesson for a kid. Involved a bit of movement, so I threw on the strap just to check.

1:14 zone 1. AHR=101

=====
HR MTD
Z1: 124
Z2: 0
Z3: 111
Z4: 0


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 Post subject: Re: Bitch Tits
PostPosted: Fri May 12, 2017 6:37 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
W2/D11

Legs/shoulders
I'm going to get a session in tomorrow with the boy, so today had more of a quad focus.

1a. Front squat: 6x: 185, 205, 215, 185
1b. Press: 6x: 135, 145, 155, 135

2a. DB lunge: 92x5 ea
2b. DB bent lateral rows: 23x12
2c. DB walking lunge: 42x5 ea forward -> 42x5 ea backward
2d. DB bent lateral rows: 23x12

3a. Leg press: 315x15x2
3b. DB front raise, alt (face down on incline bench): 10x10 ea x2

Later
30' soccer scrimmage. Zone 4.

=====
HR MTD
Z1: 124
Z2: 0
Z3: 111
Z4: 30


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 Post subject: Re: Bitch Tits
PostPosted: Tue May 16, 2017 9:40 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
W2/D12

Went up to the gym to start training the boy for the summer. Loosened up and moved a little weight but no real training.

1. PSn: 40x2x2, 60x2x6

2. BS: 135x20

=====
HR MTD
Z1: 124
Z2: 0
Z3: 111
Z4: 30


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 Post subject: Re: Bitch Tits
PostPosted: Tue May 16, 2017 9:45 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
W3/D16

Coached all weekend at a soccer tourney. Took silver in the top division. Pleased for the squad.

Today

1a. Bench (board): 185x8, 195x8, 225x6, 235x5, 245x5
1b. Rack pull (knee): 225x8, 275x8, 315x6, 365x5, 415x5

2a. Lat pulldown (chin grip): 120x8x3
2b. Seated DB press: 37x8x3
Increase both.

3a. Inc DB flyes: 14.5x15
3b. Shrugs: 315x15
Flyes are more for stretching than anything. Damn.

=====
HR MTD
Z1: 124
Z2: 0
Z3: 111
Z4: 30


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 Post subject: Re: Bitch Tits
PostPosted: Tue May 30, 2017 4:57 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
Traveled, played soccer. Didn't write anything down.

~D23ish

1a) BS 10x3: 225, 234, 245, 265; 295, 315, 325, 295, 275
1b) Press 10x3: 135, 145, 155, 165, 175; 175, 165, 170, 165, 165
Still finding my numbers. Knee felt tweaky on last two sets of squats. I don't know if it was playing side to side or what.

2a) Back ext: 3x10
2b) DB Lat raises: 18x15x3

---

D27

1) PSn
40kgx2x2
60x1x2
80x1 (fuck me; ugly, slow, and jacked up shoulder a bit)
45x1x3

2) BS: 225x6, 275x3 (knee still acting up)
Back ext: 1x10

3) Bench (board): 225x6, 245x5, 255x4, 265x3

4) Sn DL: 225x10

5a) DB Shrugs: 93x15, 102x15
5b) Abmat situps: 2x15

Starting to work with my 13yo son, so the BB experiment may be short-lived. I don't "need" to do anything other than have my ass in the gym, so it will likely be a lot of full body stuff with some assistance where I can sneak it in.

Jack, thanks for the rec on the board on BP. I haven't been able to bench at all in years, much less any appreciable weight.


---
D29

1) DL doubles: 70kg, 110, 120, 130, 150
160x2x3, 170x2

Back sore. So was my liver. Worked with kids.

---
D30
Yard work with weight vest.

56 min in Zone 1


---
HR MTD
Z1: 106
Z2: 0
Z3: 111
Z4: 0


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 Post subject: Re: Bitch Tits
PostPosted: Thu Jun 01, 2017 1:44 pm 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
D31

AM
jog/walk
44' zone 2

PM
1) PSn
40x2x3, 60x2x3, 70x2x4

2) Press
135x5, 145x5, 155x5

3) Chins
3x5

Quick one. Got the kids through a session then had to go coach.

PM 2
15 minutes of soccer ~Zone 3

---
May HR work
Z1: 106
Z2: 44
Z3: 126
Z4: 0


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 Post subject: Re: Bitch Tits
PostPosted: Tue Jun 13, 2017 6:34 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
6/2

1. PSn
40x2x2, 50x2x2, 70x1x2, 75x1x2

2. PC
60x2, 70x2, 90x2x2
95x2x2, 100x2x2

3. FS
225x5x3

4. BP (board)
225x5, 235x5x2


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 Post subject: Re: Bitch Tits
PostPosted: Tue Jun 13, 2017 6:37 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
6/5

1. PSn
40x4, 60x2x1, 70x2x2
72.5x2x3

2. PC+J
singles: 80, 85, 97.5, 90, 92.5
Back tightened up from jerks.

3. Leg Press
315x15x3

4. Back Ext.
2x10

5. BP (board)
235x5x3

6. DB batwing rows
42#x25


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 Post subject: Re: Bitch Tits
PostPosted: Tue Jun 13, 2017 6:41 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
6/7

1. PSn
60x2, 65x2, 70x2, 75x2
80x1x2, 82.5x1

2. PC
80, 85, 90, 95, 100, 105, 110

3. BS
225x5x5

4a. One arm DB press: 32#x15
4b. Chins: 1x10


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 Post subject: Re: Bitch Tits
PostPosted: Tue Jun 13, 2017 6:47 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
Ran a three day soccer camp for two select age groups. Got about 20-30 minutes of playing in each day. Caught a cramp Friday. Been awhile since that happened. Shitty as I remember them, though.

6/12

1. PSn
40x2x2, 50x2, 60x2
70x1x2, 80x1x3
Dragging a little from the weekend.

2. PC
80x1x2, 90x2, 100x1x2, 105x1x2

3. DL
singles: 100, 100, 140, 160, 170, 180, 190

4. Chins
25#x5, 45x3x2


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 Post subject: Re: Bitch Tits
PostPosted: Wed Jun 14, 2017 7:27 am 
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Sgt. Major

Joined: Fri Aug 29, 2008 2:41 am
Posts: 3024
6/12

My estrogen levels must be high. I decided to do an old favorite CF workout to see if I could still run (wasn't pretty).

1. w/u walks; 16kg KB- heartbeats; 24kg- farmers, rack, waiters

2. windmills and TGUs with 16kg, 3x each side

3. "Helen"
Three rounds:
* 400m run
* 21 KBS @ 24kg
* 12 pullups

13:01. I feel dirtier than if I had barebacked a New Orleans tranny.

Theoretical max heart rate I've been using (220-age) is 178. I was at 195 when I finished the workout, so I'll need to adjust accordingly. I was in the 150s before two minutes, so that was good.


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 Post subject: Re: Bitch Tits
PostPosted: Wed Jun 14, 2017 1:13 pm 
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Lifetime IGer
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Joined: Wed Dec 07, 2005 2:49 pm
Posts: 21820
Location: The Pale Blue Dot
Nice. I like those little XFit workouts like that.

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https://vimeo.com/72300807

Image


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