Friday, March 30, 2012

Nutrition and last 2 workouts.

I have recently started keeping a nutrition long on the Dangerouslyhardcore.com forum.  I am trying to tighten up my carb backloading in hopes of leaning out more.

Monday
HIIT on spin bike 4 minutes easy/30 sec. hard. 2 cycles of that and another 4 minutes. This will be my 2nd day a week of HIIT. I will build up to 5 cycles each day.

A1 -GCB goodmornings 95x5, 135x5, 185x5. 225x5 (heaviest weight on back since last year)
A2 - spud pull down abs 180x12, 200 3x12

B1 - curls 3x12
B2 - band hip work 3x15

C1 - TKE 3x8
C2 - nech harness 40 3x15

Wednesday
My hands are really starting to feel beat up. I need to adjust to this heavier training. I might need to back down a bit next cycle and add it back in slower.

Speed bench
Micro mini and 28 pounds of chain per side. 155 9x3

pin press 3 inches (guess)
399x3, 449x3, 486x3

video

A1 - Fat man rows 3x10, 2x8
A2 - tates 50 4x12

B1 - shrugs 275 3x15
B2 - curls 3x12

Monday, March 26, 2012

Weekend training 3/23 and 3/25

Friday - Not much to say for my lower body workout. Still working around a bum knee.

HIIT on spin bike.  4 minutes slow with 30 seconds as fast as possible. I did 3 full cycles and 4 extra minutes.

wall sits w/ 20 pound weight vest 4x30 sec.

B1- Standing leg curls with 20 pound ankle weights 3x25 each leg

B2 - plank 3x45 sec

C1- calk raise 3x15

C2- Roller hypers 4 plates 2x8

Sunday 
The plan was to put on my bench shirt but I forgot it
Bench - 223x3, 275x2, 310x1, 330x1, 352x1

video

4 board - 360x3, 380 2x3

A1- reverse band rows 4x12
A2- grenade banded rear flys

B1-  pushdowns on a dip machine 140 3x15
B2- Curls on cable machine 3x12
B3- plate front raise 3x12

Thursday, March 22, 2012

Speed bench week 1 3/22/12

I am planning on a bench meet in June and it is time to step things up a bit.

Speed bench with a micro mini and 1 set of chain. The plan is to add more chain each week.
135 x3
155 9x3
177 x1
185 x1

video

Pin press 3+ inches
310x5
399x5
449x5
481x3

I am running an experiment in hopes that putting 90% on my shirt bench every week will prepare me for heavier weights in the shirt.  Most of my max effort work is below 85% of my shirt bench and with a lack of training partners it is hard to get into my shirt more than once every eight weeks.

A1 Grenade fat man rows 4x12
A2 tates 50 4x12

B1 shrugs 225 3x15
B2 battling ropes 3x115 slams.
B3 reverse hyper curls 20kg 3x20

Overall a good session. Weight was 240.8 today.

Tuesday, March 20, 2012

Training log 3/20/12

I am starting a new cycle this week and after 3 full months of almost no lower body work I am going to add it back and see how my knee holds up.

tornado ball 2x50

A1 Giant camber bar goodmornings
barx8, 95x8, 135x6,6,6

A2 Pulldown abs with spud strap
160x8, 180x12, 200x12,12,12

A3 preacher curls on ghr
25x12,35x12,12


B1 hip abduction with a mini band
x15,15,20

B2 tkes with average band
x8,x8,x8

B3 neck harness
40x15,15,15

Some foam rolling and lacrosse ball work. The knee still has some swelling but it is not getting worse. After this cycle I will have to decide if I can continue or have to back it off again.