Bitch Tits

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Gin Master
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Bitch Tits

Post by Gin Master » Tue May 02, 2017 3:05 am

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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Re: Bitch Tits

Post by JimZipCode » Tue May 02, 2017 7:07 am

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

Gin Master
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Re: Bitch Tits

Post by Gin Master » Tue May 02, 2017 3:54 pm

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 K[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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powerlifter54
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Re: Bitch Tits

Post by powerlifter54 » Tue May 02, 2017 8:52 pm

Gin Master wrote: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

Gin Master
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Re: Bitch Tits

Post by Gin Master » Wed May 03, 2017 3:18 am

powerlifter54 wrote: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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powerlifter54
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Re: Bitch Tits

Post by powerlifter54 » Wed May 03, 2017 2:20 pm

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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Re: Bitch Tits

Post by Blaidd Drwg » Wed May 03, 2017 5:34 pm

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

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Gin Master
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Re: Bitch Tits

Post by Gin Master » Thu May 04, 2017 6:41 pm

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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Bobby
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Re: Bitch Tits

Post by Bobby » Sat May 06, 2017 7:46 am

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".

Gin Master
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Re: Bitch Tits

Post by Gin Master » Tue May 09, 2017 9:22 pm

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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Re: Bitch Tits

Post by Gin Master » Tue May 09, 2017 9:34 pm

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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Mickey O'neil
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Re: Bitch Tits

Post by Mickey O'neil » Wed May 10, 2017 3:36 pm

That looks good. I like it.

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Re: Bitch Tits

Post by Gin Master » Wed May 10, 2017 9:18 pm

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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Re: Bitch Tits

Post by Gin Master » Thu May 11, 2017 4:30 am

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

Gin Master
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Re: Bitch Tits

Post by Gin Master » Fri May 12, 2017 6:37 am

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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Re: Bitch Tits

Post by Gin Master » Tue May 16, 2017 9:40 pm

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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Re: Bitch Tits

Post by Gin Master » Tue May 16, 2017 9:45 pm

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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Re: Bitch Tits

Post by Gin Master » Tue May 30, 2017 4:57 pm

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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Re: Bitch Tits

Post by Gin Master » Thu Jun 01, 2017 1:44 pm

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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Re: Bitch Tits

Post by Gin Master » Tue Jun 13, 2017 6:34 am

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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Re: Bitch Tits

Post by Gin Master » Tue Jun 13, 2017 6:37 am

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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Re: Bitch Tits

Post by Gin Master » Tue Jun 13, 2017 6:41 am

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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Re: Bitch Tits

Post by Gin Master » Tue Jun 13, 2017 6:47 am

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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Re: Bitch Tits

Post by Gin Master » Wed Jun 14, 2017 7:27 am

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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Mickey O'neil
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Re: Bitch Tits

Post by Mickey O'neil » Wed Jun 14, 2017 1:13 pm

Nice. I like those little XFit workouts like that.

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