The Fightbeat Training Log...

...as mentioned in the other thread. Here we can keep track our weekly training so that others have a notion of what we do on a regular basis.

In a bit, I'll list what I've done this week thus far. There'll be two entries, one will be The Regular Workout, and the other will be Greasing The Groove! It'll also keep me from getting lazy! ::

 

Maybe I'll join in too Buddy!

 

Ok, Sunday was my first workout day of this week, so I did the following:

1. Squats
1(set)*6(reps) with 135lbs
1(set)*6(reps) with 225lbs
1(set)*6(reps) with 315lbs
1(set)*5(reps) with 405lbs (I caught the bar on the holding pins that stick out from the side of the squat rack and almost lost my balance, so I racked the weight rather than do a working set which would have been 10 reps)
1(set)*6(reps) with 425lbs (I thought I'd go up 20lbs since my old training partner was spotting me, and I didn't go all the way down but rather 3 inches above parallel.)

2. Seated Calf Raise
1(set)*15(reps) with 135lbs (I'm guessing the contraption that I sit on weighs about 45lbs.)
1(set)*15(reps) with 225lbs

3. Weighted Chinups
1(set)*6(reps) with bodyweight (warmup)
1(set)*10(reps) with bodyweight and 25lb weightvest
1(set)*10(reps) with bodyweight and 25lb weightvest

4. Hanging Leg Raises (hanging from chinup bar)
1(set)*10(reps) with bodyweight
1(set)*10(reps) with bodyweight

5. Bench Leg Lifts
1(set)*15(reps) with bodyweight
1(set)*20(reps) with bodyweight

6. Shoulder Throws(My own invention)
1(set)*15(reps) with 50lbs
1(set)*15(reps) with 105lbs
1(set)*15(reps) with 150lbs

7. Leg Extensions (Haven't done these often recently)
1*10(60lbs)
1*10(120lbs)
1*6(180lbs) I could have done more, but the pad that goes around the front of your instep and frontal calf was worn away and the bar was digging into my shin...piece of crap machine.

*Shoulder throws are hard to explain. If any of you has ever done a judo throw, a shoulder throw, it's the same type of movement but done with a pulldown machine. It works the hip flexors, abdominals, and pretty much all muscle groups to a greater or lesser extent.

That was Sunday's workout. I generally have 10-15seconds rest between sets, but my back was a bit sore between my second-last and last set, so I sat down for a minute.

Short and sweet! :dunno: ::

 

Day 2: Monday's Workout

First I warmed up by doing 10 chinups with my bodyweight.

1. Standing powerpresses ( I do these and it's kind of a pushpress, using the legs but not a great deal. It works your whole body when you have to hold the weight overhead. I take it from the squat rack.)

1*6 (115lbs---I know, low reps, but it's hard on the wrists for me.)
1*6 (155lbs)
1*10 (195lbs---and at the conclusion of the set, I racked the weight, took a deep breath, grabbed it back, and raised it to the top position, held it for 5 seconds, and then lowered it fairly slowly...4-6 seconds on the way down.)

2. Rotator Cuff Raise(protects the rotator cuff and tightens it.)
1*20reps(10lbs each arm---to be abbreviated: e.a.)
1*15reps(10lbs e.a.)

3a. Incline Barbell Press (supersetted with upright rows)
1*50reps(45lbs)
1*50reps(45lbs)
3b. Upright Rows
1*25reps(50lbs)
1*25reps(50lbs)

4a. Barbell Bench Press(supersetted with lateral raises)
1*50reps(45lbs)
1*50reps(45lbs)
4b. Lateral Raises
1*20reps (15lbs e.a.)
1*20reps (15lbs e.a.)

5a. Decline Press (supersetted with Bent Over Laterals)
1*50reps(45lbs)
1*50reps(45lbs)
5b. Bent Over Laterals
1*20 (15lbs e.a.)
1*20 (15lbs e.a.)

And that's the first two days of my workout. I recently changed the routine so that it starts on Sunday rather than Monday. I do high reps for the bodyparts in which I don't want to gain mass.)

 

I will post today's workout tonight because I haven't done it yet. ::

 

I didn't really do Jack Sunday.. some chins but didn't really keep track

Monday- Ran my one mile, 4 sets of 5 chins, 100 pushups

 

I thought you were running the mile everyday, LOK?

Regardless, I will post today's workout tonight. I've already done a set of 8 and a set of 9 chinups.

 

yeah man.. every day

I said "didn't do Jack"

I should have said "besides my mile"

I do that 7 days a week

 

Well, today I greased the groove:

Chinups:
1. Set of 8 bodyweight
2. Set of 9 bodyweight
3. Set of 9 bodyweight
4. Set of 9 bodyweight
5. Set of 9 bodyweight

And now I will do a few 12 oz curls on the couch with my wife in honour of her birthday and since she can't drink, I must have a few extras for her. ::

EDIT: DAMN, she asked me to get the 100 for her birthday so I'm committed, guys.
6. 8 reps with bodyweight
7. 8 reps with bodyweight
That makes 60 total. I'm getting the 100 tonight!

 

8. 9 reps with bodyweight
9. 9 reps with bodyweight

22 left!

 

10. 1 set of 8
11. 1 set of 4...damn, I am fading. I've been banging them out pretty regularly.
That means 10 to go! :bears: :bears: :bears: :bears: :bears: :bears:

 

12. 4 reps....Jesus, You really do start to fade down the stretch, or at least I am because it is my first time.

 

Sorry Lokster, I couldn't get 100, I had to get 101!!!
100 for Natasha and 1 for our son, whose 29th week is today!!!! :: :: :: :bears: :bears: :bears:

 

Awesome Buddy!

for me, today was pretty mellow..

100 pushups,
50 chins x10
1 mile run (on the eliptical today) about 7 min mile pace

then.. some handstand, walking on hands,

a couple minutes of the eliptical on hands.. *this one I'm really still working on, it is pretty fricken hard*


that's about it for today.. plus some back bridging... these REALLY help my lower back that has been bothering me a bit lately

 

Wrestler's bridges?

50 chins x10 chins? That would be 500 chins dude...and that would be bullshit! ::

 

Geez, my hands are a bit swollen today, and I have the occasional shooting pain going up my biceps! ::

 

yeah.. wrestlers Bridges and gymnastic bridges (on myhands) also..

my lower back has been bothering me since the weekend and the bridges really help out

I meant to type 5x10.. 50 chins.. not 500::

Although I would like to work up to 500 chin sundays.. once I can do sets of 50::

 

I'm a bit sore from yesterday and I DEFINITELY won't be doing weighted chins today. I'll probably skip biceps and back altogether today, and instead get'em tomorrow. I'll only do deadlifts for back today. Geez, I'm feeling it!::

 

I didn't do dick today. I went out for lunch and had no workout at all. My arms and back are just simply too tired.

 

Sounds like you need a rest opcorn:

 

Yep, after doing 100 chins, LOK takes a rest also. It's not a situation where your body will recover because it is a very intense workout.:dunno:

 

for yesterday, easy day

100 pushups - 25x4
50 chins 10x5

1 mile run

some handstands, walking on hands and elipitical on hands

bridging

 

here is a short clip of my eliptical on hands

http://media.putfile.com/Eliptical-on-hands-1

 

:: wtf

 

yesterday for me

1 mile run

100 pushups
50 chins

elipitcal on hands for a bit

 

Dammit, I can't see it at work. I'll have to wait until I'm at home. Does it work, LOK? How many teeth do you lose? ::

 

no teeth lost yet..

I'm just starting to get good at it..

another week or so I will start doing my normal 1 mile a day runs.. and 1 mile a day on my hands.

 

I did two sets of 10 in the chins today at work. I'm headed to the gym at lunch, and I'll detail my workout afterwards. :clap:

 

Deadlifts
1*10(135)
1*10(225)
1*4(335) (*WTF? I did 10 with 315 last week, no problem. Obviously this is where my grip strength needs work, so...*)

Deadlift Grip Hold
1*25 secs (holding 225 on the Olympic bar)
1*30 secs (again, 225)
1*39 secs (225)
*This is a new exercise and I will do it to improve my grip and get my deadlift going up again. I'm actually a bit embarrassed. I used to do 405 for 8 reps.

One-Arm Dumbbell Extensions
1*30(30lbs e.a.)
1*30(30lbs e.a.)
Very easy. I could have gone heavier, but my grip was turned to mush by the deadlift holds. ::

Hanging Knee Kicks
1*15 (bodyweight)
1*20 (bodyweight)

E-Z Bar Curls
1*10(65lbs)
1*10(85lbs)...obviously my grip was still crap.

Leg Curls
1*25(50lbs)
1*10(70lbs)...nice and light, no problems.

Hammer Curls (Done as a giant set, no rest)
1*6(15s)
1*6(30s)
1*6(45s)
I could have done more, but I had to change and drive back to work. I know I could curl at least the 60s for 8-10 reps with a bit of effort. Maybe I'll start working biceps regularly again. Normally I don't because I do lots of chinups of different types.

I'll have to do Shrugs, Weighted Chins, Power Cleans, Reverse Toe Raises, and the plate-loaded gripping machine at home tonight. I just plain ran out of time.:dunno:

 

dude i don't think you read the instructions. you're upside down!