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

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sun Aug 03, 2014 7:19 pm

Sunday, August 3

warmup (McGill Big 3, waiter walks)

hang clean:
45 x 5
65 x 3
85 x 5 x 2

squat:
45 x 5
95 x 3
115 x 3
135 x 5 x 3

press:
45 x 5
65 x 3
75 x 5 x 3

superset pullup doubles between each set of the above. 30 reps total

EZ curl:
40 x 5 x 2

ab wheel: 5 from the knees

stretching, done. meh

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Aug 04, 2014 5:31 pm

Monday, August 4

warmup

hang clean:
45 x 5
65 x 5 x 2
no pop, more like shitty reverse curls but w/e

squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2

press:
45 x 5 x 2
65 x 3
75 x 5 x 2

superset pullups between all of the above, 30 total reps again

EZ curls:
40 x 5 x 2

ab wheel:
5 from the knees

I'm sleepy, I'm feeling irritated and mildly depressed, and my appetite is for shit. yaaaay

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Aug 05, 2014 5:18 pm

Tuesday, August 5

warmup

power clean:
45 x 5
85 x 5
95 x 3
105 x 2

squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5
145 x 3
155 x 2

press:
45 x 5 x 2
65 x 3
75 x 5
80 x 3
90 x 2

superset pullups, BW + 5, 28 total reps

EZ curlz:
40 x 5
50 x 3
60 x 2

Ab wheel:
5 from the knees

Some knee and elbow pain.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Aug 08, 2014 6:36 pm

Friday, August 8

Tired, no appetite. Probably a little depressed. If I can get through this patch at work I'll probably be OK. At least until the next patch hits.

warmup

hang clean:
45 x 5
65 x 3
85 x 5 x 2

squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2

press:
45 x 5 x 2
65 x 3
75 x 5 x 2

pullups superset with the above, 30 total

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Aug 11, 2014 8:37 pm

Monday, August 11

warmup

hang clean:
45 x 5
65 x 3
85 x 5 x 2

squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2

press:
45 x 5 x 2
65 x 3
75 x 5 x 2

superset pullups between the above; 30 reps total

EZ curl:
50 x 5 x 2

Ab wheel: 5 from knees

I can see why John Dan recommends switching movements every two weeks. Two sets of five...forever...gets boring fast

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Aug 13, 2014 7:03 pm

Wednesday, August 13

warmup

hang clean:
45 x 5
65 x 3
85 x 5 x 2

squat:
45 x 5
95 x 3
115 x 3
140 x 5 x 2
nudged the weight up on squats and presses. It still feels really easy but I suppose that's the point...

press:
45 x 5
65 x 3
80 x 5 x 2

superset pullups; 32 reps total

EZ curl:
50 x 5 x 2

ab wheel: 5 from knees

Had the pleasure of using the rack next to the dude slamming the bar down after deadlifts with ~235 on the bar. I'll give you 3 guesses what his t-shirt said.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Aug 14, 2014 5:26 pm

Thursday, August 14

warmup

power clean:
45 x 5
65 x 3
singles up to 115

squat:
45 x 5 x 2
95 x 3
115 x 3
singles up to 185

press:
45 x 5
65 x 3
singles up to 95

pullups:
BW + 10, 20 total reps

feels a bit like spinning my wheels at this point, but it's still only week 2 of 10. Maybe the magic will come.

edit: not stupid enough to warrant its own thread but jesus, a whole article for this shit? And for the conclusion to be "it depends"? if anyone doubted t-mag was out of ideas...

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Aug 21, 2014 8:10 pm

Update:

I pretty much burned out on Dan John's 40 day workout. I have no doubt that it works, for those who can stick with it. I found it almost unutterably boring, to the point that I went to the gym for one of the scheduled workouts, started to warmup, said "nope" out loud, and left. I went back to 531, mostly because I know how to do it, I have faith that it works, and I don't find it so boring. 4 days a week for now, and I'll probably adjust to get back to throwing at some point.

Sunday, August 17

warmup

Squat:
45 x 10
95 x 5
105 x 5
125 x 5
140 x 12
145 x 5
155 x 5
165 x 5
-went back to wearing squat shoes. Being more upright helps.

DL:
135 x 5
185 x 3
225 1/2/3/1/2/3/1/2/3

Ab wheel:
5 x 2 from the knees

Monday, August 18

warmup

BP:
45 x 10
75 x 5
85 x 5
95 x 17
105 x 5
115 x 5
-I haven't benched in probably a year. This was shitty, but honestly better than I'd expected.

A) KB press:
16 kg 1/2/3/1/2/3/1/2/3

B) Pullups:
1/2/3/1/2/3/1/2/3

Cable Rows:
100 x 10
120 x 10/8/5

Wednesday, August 20

warmup

Squat:
45 x 10
95 x 3
135 x 1/2/3/1/2/3/1/2/3

DL:
135 x 5
185 x 5
215 x 5
245 x 5
265 x 5
285 x 1
315 x 1
335 x 1
-335 was fast but got out in front. My bodyweight these days hovers around 170, so that's about double right there. My goal is to see how little I can do to keep nudging this up, because obviously I have other things I need to worry about more.

Ab wheel:
5 x 2 from the knees

Thursday, August 21

warmup

Press:
45 x 10
55 x 5
65 x 5
75 x 10
85 x 5

BP:
45 x 5
75 x 5
95 x 1/2/3/1/2/3/1/2/3

Cable Rows:
150 x 8
120 x 10/8/5

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Aug 26, 2014 3:10 pm

took a couple of days off for family stuff.

Tuesday, August 26

plate halos

BP:
45 x 10
75 x 5
80 x 3
90 x 3
105 x 13
115 x 3
125 x 3
135 x 2
Still worse than bad, but starting to come back.

a) Press:
75 x 1/2/3/1/2/3/1/2/3

b) Pullup:
1/2/3/1/2/2/1/2/2

Cable Rows:
150 x 8
120 x 10/8/5

I need to shop for some more calorie-dense foods. With the work stress I'm having a hard time eating enough. I don't care if I gain weight right now but I definitely don't need to lose any.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Aug 27, 2014 10:00 pm

Wednesday, August 27

warmup

Squat:
45 x 10
95 x 5
115 x 3
130 x 3
150 x 12
165 x 3
175 x 3
185 x 3 form shaky on the third
195 x 1

DL:
135 x 5
185 x 3
235 x 1/2/3/1/2/3/1/2/3
Gonna stay at 235 for another week. The last couple of reps were a little less snappy then I'd like.

Ab wheel:
5 x 2

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Aug 28, 2014 5:26 pm

Thursday, August 28

Goober kid was a hot mess going to bed last night, then woke up crying every hour or two. Lately when she's upset she doesn't want any part of me ("I want dada to go away") so mom had to deal with the tantrums. Still didn't get a whole lot of sleep.

warmup

Press:
45 x 10
60 x 3
70 x 3
75 x 11
85 x 3
95 x 2

CGBP:
45 x 5
75 x 3
100 x 1/2/3/1/2/3/1/2/3

Cable Row:
150 x 8
120 x 10/8/7

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Aug 29, 2014 3:43 pm

Friday, August 29

four hours sleep for the second night in a row. Did my reps and went home

pause squat:
45 x 10 x 2
95 x 3
115 x 3
135 x 1/2/3/1/2/3/1/2/3
3 count in the hole

DL:
135 x 5
185 x 3
200 x 3
225 x 3
245 x 1 misload
255 x 3

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Sep 01, 2014 9:51 pm

Labor Day

quick one before the gym closed

BP:
45 x 10
75 x 5
85 x 5
95 x 3
110 x 14
125 x 1
135 x 1
140 x 1
125 x 5
115 x 8
105 x 6

Cable row:
150 x 5 x 3
120 x 8 x 3

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Sep 02, 2014 11:18 pm

Tuesday, September 2

my kid went in today for a minor surgery. Not a big deal; she's upstairs right now napping with her mom. But I'm feeling more frazzled than I'd assumed I would be. I wasn't planning on going to the gym today but decided to decompress a little after we got home.

Squat:
45 x 10 x 2
95 x 5
115 x 3
125 x 5
140 x 3
155 x 12
singles up to 185
little disappointing...my goal going in was 15 reps. But it wasn't there today.

DL:
135 x 5
185 x 3
235 x 1/2/3/1/2/3/1/2/3
nice and snappy

Ab wheel:
5 x 2 from the knees

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Sep 04, 2014 3:16 pm

Thursday, September 4

Press:
45 x 10
65 x 5
70 x 3
80 x 9
85 x 1
95 x 1
100 x 1

CGBP:
45 x 10
75 x 5
95 x 3
105 x 1/2/3/1/2/3/1/2/3

Cable Rows:
160 x 5/4
120 x 8/8/6

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Sep 05, 2014 5:58 pm

another quick one

Friday, September 5

Pause Squat:
45 x 10
95 x 3
115 x 1
140 x 1/2/2/1/2/2/1/2/2

DL:
135 x 5
185 x 3
215 x 5
245 x 3
270 x 3

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Sep 08, 2014 5:26 pm

Monday, September 8

another quick one

BP:
45 x 20
65 x 10
80 x 5
90 x 5
100 x 19 (95 x 17)
105 x 5
115 x 5
125 x 5
135 x 3

Press:
45 x 5
65 x 3
80 x 1/2/3/1/2/3/1/2/3
superset with pullups; 20 total

Hammer Strength high-low row:
45 per side x 15
70 ps x 15
80 ps x 7
drop
70 ps x 4

stretching, done

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Sep 09, 2014 5:48 pm

Tuesday, September 9

Squat:
45 x 10 x 2
95 x 5
115 x 5
130 x 5
150 x 13 (140 x 12)
165 x 5
175 x 5
185 x 2

GHR:
15 x 2

stretching, done

I nixed the dedicated warmup. I don't notice a difference.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Hanglow Joe » Tue Sep 09, 2014 6:21 pm

Taking a page out of the Charles Staley No Warmup Book?

My warmup is the first set.

Hope your daughter is better.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Sep 09, 2014 8:00 pm

BFly wrote:Taking a page out of the Charles Staley No Warmup Book?

My warmup is the first set.
That's what I've done for the majority of my lifting career, such as it is. Every couple of years I think, huh, I should probably warm up. So I do DeFranco's agile 8, or one of Pavel's warmups, or this McGill Big 3 thing for a couple of weeks or months. Then I get bored and stop. It may make a difference for strong people but I'm not there, so.
Hope your daughter is better.
Thank you! She's fine. It was a really, really minor procedure. Once the anesthesia wore off, she was tearing ass around the house same as always.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Sep 11, 2014 6:46 pm

Thursday, September 11

press:
45 x 10 x 2
55 x 5
65 x 5
75 x 12 (75 x 10)
85 x 3
superset pullups, 12 total

CGBP:
45 x 5
75 x 5
95 x 3
110 x 1/2/3/1/2/3/1/2/3

HS hi-low row:
95 per side x 10/8/ 5
drop 70 x 6
drop 45 x 10

Cybex pullover:
70 x 12/10

stretching

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sun Sep 14, 2014 7:28 pm

Sunday, September 14

BP:
45 x 20 / 15 light band pullaparts
75 x 5 / 15 light band pullaparts
85 x 3 / 15 light band pullaparts
95 x 3 / 15 light band pullaparts
110 x 17 (105 x 14) / DB Row: 75 x 5
115 x 3 / 75 x 5
125 x 3 / 75 x 5
135 x 3 / 75 x 5
145 x 1 / 75 x 5
I used to hate benching. I'm actually kind of having fun doing it these days. I'm sure soon it'll stall hard and I'll start hating it again, but for now I'll roll with it

press:
45 x 5
75 x 3
85 1/2/3/1/2/3/1/2/3
superset pullups, 20 total

stretching, done

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Sep 16, 2014 6:23 pm

Tuesday September 16

Squat
45 x 10 x 2
95 x 5
120 x 3
140 x 3
155 x 3

Went home and went back to bed. I'm tired and depressed and work is going to shit.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Sep 17, 2014 9:28 pm

Wednesday, September 17

press / pullups
45 x 10 / BW x 3
65 x 3 / 15 x 2
75 x 3 / 10 x 2
85 x 10 (75 x 11) / 10 x 2
95 x 3 / 10 x 2

CGBP
45 x 5
75 x 5
95 x 3
115 x 1/2/3/1/2/3/1/2/3

HS hi-low row
115 per side x 5 x 3
90 x 8/6/6

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sat Sep 20, 2014 4:39 am

Friday, September 19

pause squat:
45 x 10
95 x 5
115 x 3
140 x 1/2/3/1/2/3/1/2/3

DL:
135 x 5
185 x 3
205 x 3
235 x 3
265 x 3

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