Training Log

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

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Zach
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pleased to see

Post by Zach » Tue Nov 13, 2007 3:14 pm

that you're posting your training again!

Zach

ab g-d
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Post by ab g-d » Tue Nov 13, 2007 4:40 pm

greenghost wrote: Many ways to train with KBs. If it " works " for you , it can't be wrong !
Welcome back.
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Post by greenghost » Wed Nov 14, 2007 7:57 pm

Thanks Gents !


Yesterday Afternoon

Elevated Weighted Pushups done using 90 lb vest for 5x5. This was done using handles .


Evening

Heavy Bag Conditioning Drill ( Punches ) 20 sec. on/ 10 sec. off.

Done as fast as possible using good form.

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Fri Nov 16, 2007 11:31 pm

Morning

12 minutes on Elliptical done wearing 125 lb vest load.


Evening

DB Clean + Presses done using 65s for 5x5.

CG Chins done with 90 lbs added for 3x3.


1 arm heavy swings tomorrow !

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Sat Nov 17, 2007 10:48 pm

1 Arm KB Swings done with 110 lbs for 3 sets of 5/5.


KB Swing High Pulls done with 180 lber for 5 sets of 3.

The 1 Arm Swings served as a nice warm up to the High Pulls.

The high pulls are done by swinging the KB between the legs and then reversing direction and exploding upward with elbows up and out ,and the handle of the KB slightly above chin level.


Tomorrow - Elliptical work with Heavy Vest and Elevated Weighted Pushups.

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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jakeischillin
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Post by jakeischillin » Sat Nov 17, 2007 11:16 pm

Awesome work as always... Where do you get these massive KBs?

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Post by greenghost » Mon Nov 19, 2007 4:15 pm

jake, the heavy KBs are from max kettlebells. I got a 150 lber and I add either a 10 or 20 lb leg weight to it.... sometimes both.


Yesterday morning.

10 minutes on elliptical machine wearing 170 lb vest load. ( X-Vest loaded to 130 + 40 lb Go-Fit Vest )

I've been training since I was 14 in both MA and Weights ( 47 now ) and this is the hardest 10 minute training drill that I've ever done.

Knees feel fine as well.

Evening.

Elevated Weighted Pushups done on handles ( neutral grip ) wearing a 50 lb load for 3 sets of 12reps.

Finished with a few sets of standing ab curls using a green JS band.

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Tue Nov 20, 2007 11:36 pm

2 DB Presses using 70s for 5s x 3r. ( 1 Clean - 3 Presses )



CG Chins done using 110l b DB for 3 singles.

1 set of same drill using 55 lb DB for 11 reps.


Eddie
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Post by greenghost » Wed Nov 21, 2007 5:29 pm

1 Arm KB Swings done using fat handled 100 for 15 sets of 5/5.

60 seconds rest used between sets. All swings were head high and switch was made on the fly.


Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Fri Nov 23, 2007 10:39 pm

Yesterday Off


Mid-Morning

2 KB Dead Cleans done using 80s for 5 sets of 2 reps.

The dead cleans were done outside the legs and I used a 2 second pause before I did the second rep of each set.

Pullups done using 75 lb DB for 3x3.


Evening

Elliptical workout done wearing a 90 lb weight vest for 30 minutes.


Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Sun Nov 25, 2007 7:55 pm

Sat. Noon

1 Arm DB Presses done using 75 lber for 5 sets of 3/3. ( 1 clean , 3 presses )

This is my first ever 1 arm pressing workout. Never thought much of them and still don't, but decided to give em a try.


Evening

KB Swing High Pulls done using 150 lber for 12 sets of 5 reps.
30 seconds rest used after each set.


Sun Mid Morn

15 min. Elliptical done wearing 140 vest load for 15 minutes.

Afternoon

Neutral Grip Pullups done using 75 lb DB for 5x5.

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

Vogel
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Dips

Post by Vogel » Mon Nov 26, 2007 3:30 pm

Hey,

I was wondering how far you go down on dips and if you have ever had any problem with your elbows/shoulders from dips? I go down past parallel to where my shoulder almost touches the handle but I have heard this is bad on your joints. Any thoughts?

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Post by greenghost » Wed Nov 28, 2007 9:58 pm

Morning

2 KB Cleans ( outside of legs ) done using 80s for 5x5.

CG Chins done ( bodyweight ) for 3 sets of 12 reps.
60 seconds rest between sets.



Evening

Elliptical done wearing 100 lb vest for 20 minutes.

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Wed Nov 28, 2007 10:06 pm

Vogel

Nope , never had a shoulder/elbow issue when doing dips.

My best gains with dips came when I specialized this movement and did no other pushing exercises in the same training cycle. No real surprise here.

Listen to your body!

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Sat Dec 01, 2007 4:52 pm

Thur.

Heavy Bag ( Hand Speed/ Upper Body Cardio Drill ) 20 seconds of punches using a 10 second rest break. Repeat X 8. Bag gloves.


Fri. Morning

2 DB Presses done with 65s for 8s x 3r.

JS 2 Band Presses ( purple ) done 3s of 15 reps.


Evening

1 Arm Swings done using 115 lb KB for 5 x 5/5.

3 sets of Pullups using bodyweight for 15, 12, 12.


Sat. Morning

Elliptical done wearing 150 lb vest for 15 minutes.

Hardest 15 minutes of training in my life. Really wanted to quit after about 3 minutes. Good pace almost a mile !

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Mon Dec 03, 2007 10:53 pm

Sunday Off



Tonight

2 KB Cleans done ( outside of legs ) using 53s for 15 sets of 5 reps.
15 seconds rest used between sets. All reps done as fast as possible.

About 10 minutes to complete drill. Not bad.

The cleans are done with a slight swing and I go almost all the way to the floor with each rep.

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Post by greenghost » Thu Dec 13, 2007 11:49 pm

Wed. Dec. 5

Elliptical done for 30 minutes wearing 90 lb vest.


Thur.

2 DB Presses done using 65s fr 5s of 3r.

Elevated Push ups done using push up handles + 50 lbs for 3 sets of 12 reps.

I used a pronated hand grip position and will switch to this variation for the next 10-12 weeks instead of using a neutral grip.

Sat.

Deadlift Density Drill done using 315 for 5 sets of 5 reps. 15 seconds rest used between sets. Clean grip used for all sets. All reps done in a touch and go manner.

What will this do ? This is simply a maint. abbreviated version of my 15-20 sets of 5 using 315 with a 60 sec. rest.

Mon

Elliptical done wearing 150 lb vest for 10 minutes.


Tues

Weighted Elevated Pushups done using handles + 100 lb plate for 6s 5r.

JS Band Presses done using minis for 3s of 25 reps.

Overhead pressing using fixed weight is out and will be replaced with JS presses using different color bands.


Today

2 KB Swing Cleans ( from outside of legs ) done using 53s for 8 sets of 5 reps. 5 seconds rest used between sets.

I held the bells in the hang position during the rest breaks instead of placing them on the ground. All reps were done in an explosive manner.


Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Mickey O'neil
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Post by Mickey O'neil » Thu Dec 13, 2007 11:57 pm

greenghost wrote:Overhead pressing using fixed weight is out and will be replaced with JS presses using different color bands.
Why is this?

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Re: Training Log

Post by greenghost » Sat Dec 22, 2007 7:19 pm

Mick,

For the next few months I'm shifting my focus from Overhead Pressing to Weighted Pushups. Based on my previous training ( years ) I'll be able to maintain most of my overhead strength using just the JS Green Bands. I'll also do some high rep endurance overhead work using either the minis or the purple bands. Of course, it'll all be 2 arm work since I never do any 1 arm presses. I've never had a 1 arm pressing workout and most likely never will.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Re: Training Log

Post by greenghost » Sat Dec 22, 2007 7:41 pm

Dec. 18

Elliptical machine done for 10 minutes wearing 60 lb vest at a speed of 7.5 mph.


Dec. 19

Mid Morning

2 KB Dead Swing Cleans ( outside of legs ) done using 70s for 10 sets of 5 reps.

First rep of this drill is done in dead clean fashion and the last 4 reps are done going almost all the way down with a slight swing back. All reps done explosively without a rest.


Evening

CG Chins done with 100 lb plate for 5 singles.

Finished with 3 sets of Pullups of 12 reps.


Dec 20 Off

Dec 21

Mid Morning

Heavy Bag Drill done for 8 sets. Each set consisted of 20 seconds of fast punching with a 10 second rest.

Evening

Weighted Floor Pushups done with 100 lb plate for 10 sets of 5 reps. 60 seconds rest between sets.


Today

Elliptical machine done for 12 minutes wearing 165 lb weight vest. at a speed of 4.5 mph. This started to suck real quick ...however, the euphoria when you finish is out of this world !


Tomorrow Deadlift Density Drill.
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Re: Training Log

Post by Mickey O'neil » Sat Dec 22, 2007 10:49 pm

greenghost wrote:Of course, it'll all be 2 arm work since I never do any 1 arm presses. I've never had a 1 arm pressing workout and most likely never will.
Why do you not like 1 arm presses?



greenghost wrote:Elliptical machine done for 12 minutes wearing 165 lb weight vest. at a speed of 4.5 mph. This started to suck real quick ...however, the euphoria when you finish is out of this world.
That is insane. I'm about to purchase a 60# plate vest from weightvest.com. I may have to try this sometime. I want the vest mainly for walking/hiking and wtd. cals but this sounds interesting.

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Re: Training Log

Post by greenghost » Thu Jan 31, 2008 3:54 pm

Mon 28.

Morning

Heavy Bag - 100 Power Punches, 30 seconds rest, x 5. ( maint ) 16 oz gloves used today.

Most of the time its either this or 50 punches, 15 sec. rest, x 10. I rotate between 10,12,16 oz gloves. Once in a while i'll put 1 lb hand weights into my 16s and turn them into 32's.

I consider heavy bag training one of the most useful yet underrated met-con workouts known to man. Express yourself with simple, brutal, primal training!

Evening.

KB Swing High-Pulls done using 170 lber for 5x5.


Tues 29

DB Decline ext. done using 55s for 6x6.

Weighted Pushups done with 45 lb plate for 3 sets of 20.


Wed Off


Today

Elliptical training done wearing 150 lb vest for 1 mile. Just under 18 minutes. 2 weeks ago I walked a mile wearing the same load for around the same time and this was much harder.

Tonight - heavy bag drill.

Started my third year of zero carb, meat and fat only and still loving it.

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Re: Training Log

Post by greenghost » Tue Feb 05, 2008 10:48 pm

Thur.

Off

Fri Morn.

Elliptical workout done wearing 90 lb vest for a distance of 1 mile in 12 minutes. Not bad.


Evening

Weighted Pushups done with 100 lb plate for 8 sets of triples.


Sat Morn

Heavy Bag punch drill done using 3 lb gloves ( 16 ozers w/ two 1 lb hand weights in each ) 6 rounds of 50 punches. 15 seconds rest after each rd. Took off gloves and finished with s/b punch drills.

Evening

2 KB Dead Cleans done using 70s for 5x5 . KB 1 Arm Rows done using 90 lber for 5 sets 5/5


Sun Mid-Morn.

Elliptical workout done wearing 150 lb vest for 10 minutes. Just over half a mile.


Mon. Morn

Heavy Bag done wearing 12 oz gloves for 10 rds of 60 punches. 30 sec rest after each rd.

DB Decline Ext done using 50s for 5 sets of 6.


Today

KB Swing High Pulls done using 150 lber for 15, 15, 12, 10.

JS band drills
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Re: Training Log

Post by greenghost » Fri Feb 22, 2008 9:35 pm

Mon.

Deadlifts 405 lbs 3x3

2 DB Overhead Presses done using 55s + JS mini bands for 5 sets of doubles.


Tues.

Heavy Bag work done for 10 rounds of punches. 30 sec. rest after each round of 80 punches. Bag gloves used.


Wed.

Elliptical done wearing a 140 lb vest for 15 minutes. 1.3 miles done.


Thur

2 KB Cleans ( outside of legs ) done using 53s for 15 sets of 5 reps. 15 seconds rest used after each set. In doing these I bring the kbs down almost all the way to the floor about an inch away.


Today.

Heavy bag done using 3 lb gloves ( each ) for 5 rounds of 100 punches. 60 seconds rest after each round.

Weighted pushups done with 100 lb plate for 3 sets of 5 reps.

Tomorrow KB Dead Cleans using 80s and KB Swing High Pulls using the 150 lber.

Basic, Brief, and Brutal !

Eddie
" Once You've Walked Through The Fire Unscathed, Nothing Else Can Ever Burn " USMC

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Re: Training Log

Post by ab g-d » Fri Feb 22, 2008 10:02 pm

Very nice training, as usual. I have a better appreciation of the pushups now. Using 60lbs now and will be moving up to 80lb pretty soon.

Sn opinion - doing ETK you go up to 5 reps before going forward. Do you think 8x3, or 15x3, or whatever x3, is "better" then doing 5x1,2,3,4,5, or just different?

What do the 3lb glove sessions add? If your doing all this really heavy work, what does doing sort of heavy work add that just doing the flurries doesn't. Is it simply a coditioning thing, or do you think it does something for your punching as well?
Growing old is not for sissies.

"I'm just here to regulate funkyness"
James Gandolfini in The Mexican

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