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Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
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- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
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- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
Monday 4/23
Coc Trainer 3x8
Thor's Hammer 2x10x20lbs, 1x8x20lbs
I need to buy a leverage handle instead of using a standard DB handle.
Deep Squat 1x5x220lbs, 1x4x220lbs
I need to give my legs a rest they are burned out.
DB Floor Press 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Press 3x5x50lbs hammer grip
Hammer Curl 3x5x35lbs
Knuckle Push-ups 2x15
Sit-ups 2x25
Coc Trainer 3x8
Thor's Hammer 2x10x20lbs, 1x8x20lbs
I need to buy a leverage handle instead of using a standard DB handle.
Deep Squat 1x5x220lbs, 1x4x220lbs
I need to give my legs a rest they are burned out.
DB Floor Press 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Press 3x5x50lbs hammer grip
Hammer Curl 3x5x35lbs
Knuckle Push-ups 2x15
Sit-ups 2x25
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- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
Wednesday 4/25
DB DL 3x5x105lbs (suitcase)
DB Floor Press 3x5x50lbs
DB Power Clean & Push Jerk 3x5x55lbs (hammer grip clean)
Knuckle Push-ups 1x15, 1x13 (palms facing in)
BW Pistols 2x5 (pole assisted)
Jog 7 minutes (moderate/slow pace)
It's the last week of the semester. I will resume working out next week.
DB DL 3x5x105lbs (suitcase)
DB Floor Press 3x5x50lbs
DB Power Clean & Push Jerk 3x5x55lbs (hammer grip clean)
Knuckle Push-ups 1x15, 1x13 (palms facing in)
BW Pistols 2x5 (pole assisted)
Jog 7 minutes (moderate/slow pace)
It's the last week of the semester. I will resume working out next week.
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- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
-
- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
Monday 4/30
Coc Trainer 2x8
DB Reverse Bicep Curl 2x6x25lbs
DB Behind the Back Forearm Curl 2x5x55lbs
5x5 routine
A-1: DB One-Legged DL 85lbs
A-2: DB Floor Press 55lbs
B-1: DB Row 75lbs
B-2: Hindu Squats 2x30
C-1: DB Push Jerk 55lbs
C-2: DB Rear Delt Flys 45lbs
Knuckle Push-ups 1x15 , 1x13 palms facing each other
Evening
7x1 minute powerboxing
Edited 1 time. Added evening cardio.
Coc Trainer 2x8
DB Reverse Bicep Curl 2x6x25lbs
DB Behind the Back Forearm Curl 2x5x55lbs
5x5 routine
A-1: DB One-Legged DL 85lbs
A-2: DB Floor Press 55lbs
B-1: DB Row 75lbs
B-2: Hindu Squats 2x30
C-1: DB Push Jerk 55lbs
C-2: DB Rear Delt Flys 45lbs
Knuckle Push-ups 1x15 , 1x13 palms facing each other
Evening
7x1 minute powerboxing
Edited 1 time. Added evening cardio.
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- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
-
- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
-
- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
-
- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
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- Elephant
- Posts: 2733
- Joined: Thu Apr 13, 2006 6:55 pm
- Location: Little Beirut, Cascadia
Good to hear that yr still around - I appreciate yr participation here. 

"If someone has a gun and is trying to kill you, it would be reasonable to shoot back with your own gun." - The Dalai Lama, May 2001 at "Educating Heart Summit" in Portland, OR.
http://www.a-human-right.com - http://www.aware.org
http://www.a-human-right.com - http://www.aware.org
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- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
Saturday 5/5
Deep Squat 3x5x200lbs
DB One Legged DL 3x5x90lbs
DB Row 3x5x75lbs
Hammer Curls 3x5x35lbs
Jog 15 minute moderate pace
Tuesday 5/8
Deep Squat 3x5x206lbs
DB Floor Press 3x5x60lbs
DB One Legged DL 3x5x95lbs
Knuckle Push-ups 2x15
Sit-ups 2x25
Windsprints 5x(60 seconds)
Wednesday 5/9
Windsprints 5x60 seconds + 60 seconds rest/walk b/t sprints
Jog 7 minutes
Thursday 5/10
DB Power Snatch 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Jerk 3x5x60lbs
Pull-ups (assisted) 2x12
Jog 11 minutes
Saturday 5/12
Afternoon
DB Close Grip Bench 2x5x55lbs, 1x5x60lbs
DB Push Jerk 3x5x60lbs
Knukle Push-ups 2 sets to failure
I had to be at a suprise birthday party by 6:45 pm
Late Evening
Deep Squat 3x5x206lbs
DB DL 3x5x95lbs
Pull-ups (assisted) 2x12
Tuesday 5/15
Knuckle push-ups 1x15, 1x14
Deep Squat 3x5x210lbs
DB Row 3x5x75lbs
Pull-ups (assisted) 2x12
Sit-ups 3x20
Powerboxing 8x1 minute rds.
Tuesday 5/15
Food Log
Calories: 2470
Fat: 53g
Carbs: 377g
Protien: 114g
Wednesday 5/17
5 Rounds (2 minutes & 1 minute rest b/t rounds)
Rounds 1-3 RHK
Round 4 Elbow Strikes
Round 5-6 Elbow & Knee Strikes
5 Rounds (30 seconds & 1 minute rest b/t rounds)
Ground Striking (punches)
I layed my heavy bag on the floor.
Wednesday 5/17
Food Log
Calories: 2610
Fat: 59 g
Carbs: 303 g
Protien: 115 g
Deep Squat 3x5x200lbs
DB One Legged DL 3x5x90lbs
DB Row 3x5x75lbs
Hammer Curls 3x5x35lbs
Jog 15 minute moderate pace
Tuesday 5/8
Deep Squat 3x5x206lbs
DB Floor Press 3x5x60lbs
DB One Legged DL 3x5x95lbs
Knuckle Push-ups 2x15
Sit-ups 2x25
Windsprints 5x(60 seconds)
Wednesday 5/9
Windsprints 5x60 seconds + 60 seconds rest/walk b/t sprints
Jog 7 minutes
Thursday 5/10
DB Power Snatch 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Jerk 3x5x60lbs
Pull-ups (assisted) 2x12
Jog 11 minutes
Saturday 5/12
Afternoon
DB Close Grip Bench 2x5x55lbs, 1x5x60lbs
DB Push Jerk 3x5x60lbs
Knukle Push-ups 2 sets to failure
I had to be at a suprise birthday party by 6:45 pm
Late Evening
Deep Squat 3x5x206lbs
DB DL 3x5x95lbs
Pull-ups (assisted) 2x12
Tuesday 5/15
Knuckle push-ups 1x15, 1x14
Deep Squat 3x5x210lbs
DB Row 3x5x75lbs
Pull-ups (assisted) 2x12
Sit-ups 3x20
Powerboxing 8x1 minute rds.
Tuesday 5/15
Food Log
Calories: 2470
Fat: 53g
Carbs: 377g
Protien: 114g
Wednesday 5/17
5 Rounds (2 minutes & 1 minute rest b/t rounds)
Rounds 1-3 RHK
Round 4 Elbow Strikes
Round 5-6 Elbow & Knee Strikes
5 Rounds (30 seconds & 1 minute rest b/t rounds)
Ground Striking (punches)
I layed my heavy bag on the floor.
Wednesday 5/17
Food Log
Calories: 2610
Fat: 59 g
Carbs: 303 g
Protien: 115 g
-
- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
-
- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
-
- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
Tuesday 5/22
Late Morning approx b/t 11:00 am-12:00 noon
Deep Squat 3x5x216lbs
DB Flat Bench 3x5x60lbs
DB Row 3x5x80lbs
Neck Harness 3x5x35lbs
Knuckle Push-ups 2x12
Pull-ups 1x10 (assisted)
Close Grip Chin-ups 1x10 (assisted)
Evening after 7:00 pm
Sit-ups 3x25=75 total
2 Rds untimed
RHK 50 each leg/rd
Total: 200 RHK
11x1-minute rounds
Mixed up b/t
punch-out drills
powerboxing
elbow strikes
knee strikes
Wednesday 5/23
2x2-minutes RHK
3x2-minutes kickboxing (mostly punches, elbows, knees, some RHK)
3x1-minute powerboxing
Thursday 5/24
Afternoon
Coc Trainer 2x8
DB Thor's Hammer 3x10x25lbs
DB DL (suitcase) 3x5x110lbs
DB Power Clean 3x5x75lbs
DB Push Jerk 3x5x60lbs
Hammer Curl 3x5x35lbs
Evening
2x2-minute rounds RHK
10x1-minute rounds
powerboxing
elbow strikes
punch-out drills
knee strikes
5-minute jog
Friday 5/25
Decline Sit-ups 3x20x50lbs
Side Bends 2x15x66lbs + weight of DB handle?
Heavy Bag work
3x2-minute rounds RHK
10x1-minute rounds
powerboxing
elbow strikes/knee strikes combo
punch-out drills
Saturday 5/26
Late Afternoon
Deep Squat 3x5x200lbs
DB Power Snatch 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Push 2x5x50, 1x5x55lbs
Chin-ups 1x10 assisted
Pull-ups 1x10 assisted
Knuckle Push-ups 2x10
Evening
27" Box Jump 10x10 (1 minute rest)
Monday 5/28
Coc Trainer 2x8
DB Thor's Hammer 3x10x25lbs
Below Parallel Squat 3x5x220lbs
DB Deadlift 3x5x120lbs
not suitcase style
DB Power Clean 3x5x80lbs
Chin-ups 2x12 assisted
Neck Harness 3x5x35lbs
An hour or so after lifting it got late.
27" Box Jumps 10x10 (1 minute rest)
Tuesday 5/29
DB Flat Bench 3x5x60lbs
DB Push Jerk 3x5x60lbs
Front Raise 3x5x15lbs
Side Raise 3x5x15lbs
Rear Delt Fly 3x5x40lbs
I should of left out the delt iso stuff I didn't have anything left for push-ups
Knuckle Push-ups 1x8
BB Punching Motion 3x5x80lbs each arm
Squat Thrust 5x20=100 (1 minute rest)
Wednesday 5/30
Decline Sit-ups 2x30x50lbs
Side Bends 2x15x65lbs
Wind Sprints 5x400 meter (60 seconds)
Thursday 5/31
Coc Trainer 1x9, 1x8
DB Reverse Bicep Curl 3x6x25lbs
DB Behind the Back Forearm Curl 3x8x55lbs
BP Squat 3x5x206lbs
DB Row 2x5x80lbs, 1x5x85lbs
Neck Harness 3x5x35lbs
Good Mornings 3x5x160lbs
Pull-ups 2x10 assisted
Saturday 6/2
DB Bench 3x5x60lbs
DB Push Press 3x5x55lbs
BB Punching Motion 3x5x80lbs
Sunday 6/3
Decline Sit-ups 1x50x25lbs, 1x30x25lbs
Tuesday 6/5
Coc Trainer 2x8
Reverse Bicep Curls 3x6x25lbs
Behind Back Forearm Curl 3x8x55lbs
BP Squat 3x5x226lbs
Deadlift 2x5x220lbs, 1x3x220lbs
I haven't done BB DL since the early fall. I failed on the last 2 reps.
DB Rows 3x5x85lbs
Pull-ups assisted 2x10
Wednesday 6/6
DB Bench 1x5x60lbs, 1x4x65lbs, 1x5x60lbs
I wasn't ready for 65lbs
DB Push Jerk 3x5x60lbs
Knuckle Push-ups 2x10
Saturday 6/9
Coc Trainer 2x8
DB Reverse Bicep Curl 1x6x25lbs, 2x8x25lbs
DB Behind Back Forearm Curl 1x8x55lbs, 2x6x60lbs
Paralell Squat 3x5x220lbs
Wider than usual stance.
DB Row 3x5x85lbs
DB Standing Shoulder Press 3x5x50lbs
Knuckle Push-ups 2x15
Pull-ups assisted 2x10
Decline Sit-ups 2x25x25lbs
Sunday 6/10
2 rounds untimed
100 RHK each rd
Total: 200 RHK
5x2-minute rounds
2x2 RHK
3x2 kickboxing
Tuesday 6/12
Coc 2x8
DB Reverse Bicep Curl 1x5x30, 1x4x30, 1x8x25
30lbs was to much.
DB Behind Back Forearm Curl 3x6x60lbs
BP Squat 3x5x230lbs
DB Power Clean 1x5x75lbs, 2x5x80lbs
DB Snatch 3x5x50lbs
DB Push Press 3x5x55lbs
Decline Sit-ups 2x25x25lbs
Knuckle Push-ups 2x10
Pull-ups assisted 2x10
Wednesday 6/13
2x2-minute RHK
5x1-minute powerboxing
3x2-minutes thai boxing
Thursday 6/14
DL 3x5x230lbs
DB Bench 3x5x60lbs
Good Morning 3x5x160lbs
Side Bends 2x15x60lbs
Saturday 6/16
Afternoon
Knuckle Push-ups 1x15, 1x14
Pull-ups assisted 1x10
Chin-ups assisted 1x10
Coc Trainer 3x5
DB Reverse Bicep Curl 3x6x25lbs
DB Behind Back Forearm Curl 3x8x55lbs
(I didn't write this routine down yesterday so the set/rep scheme may be off.)
Evening
Paralell Squat 3x5x226lbs
DB Power Clean 3x5x75lbs
DB Shoulder Press 3x5x45lbs
2 count on the positive and negative
Sunday 6/17
2x2-minutes RHK
5x1-minutes powerboxing & elbow strikes
3x2-minutes Thai Boxing
Tuesday 6/19
Noonish
Below Parallel Squat 3x5x236lbs
DB Bench Press 3x5x60lbs
DB Row 3x5x85lbs
DB Push Press 3x5x55lbs
Evening
Knuckle Push-ups 2x12
Pull-ups assisted 1x10
Close Grip Chin-ups assisted 1x10
Hindu Squats 2x25
Decline Sit-ups 2x20x25lbs
Thursday 6/21
DL 3x5x240lbs
DB High Pull 3x5x80lbs
Good Morning 3x6x170lbs
Saturday 6/23
I felt like giving a go at the Super Squats routine.
Knuckle Push-ups 1x15, 1x13
Pull-ups assisted 2x10
11" Deep Squat 1x20x170lbs no belt
DL 1x7x210lbs, 1x8x190lbs no belt
Handstand Push-ups assisted 1x6, 1x5
The squats were not box squats. I used a milk crate, touch and go, to make sure I was squatting deep. 210lbs was to much weight on the DL. I was going for 15 or 20 reps.
Sunday 6/25
Heavy Bag work
2x2-minutes RHK
10x1-minutes
powerboxing
elbow strikes
knee strikes
Late Morning approx b/t 11:00 am-12:00 noon
Deep Squat 3x5x216lbs
DB Flat Bench 3x5x60lbs
DB Row 3x5x80lbs
Neck Harness 3x5x35lbs
Knuckle Push-ups 2x12
Pull-ups 1x10 (assisted)
Close Grip Chin-ups 1x10 (assisted)
Evening after 7:00 pm
Sit-ups 3x25=75 total
2 Rds untimed
RHK 50 each leg/rd
Total: 200 RHK
11x1-minute rounds
Mixed up b/t
punch-out drills
powerboxing
elbow strikes
knee strikes
Wednesday 5/23
2x2-minutes RHK
3x2-minutes kickboxing (mostly punches, elbows, knees, some RHK)
3x1-minute powerboxing
Thursday 5/24
Afternoon
Coc Trainer 2x8
DB Thor's Hammer 3x10x25lbs
DB DL (suitcase) 3x5x110lbs
DB Power Clean 3x5x75lbs
DB Push Jerk 3x5x60lbs
Hammer Curl 3x5x35lbs
Evening
2x2-minute rounds RHK
10x1-minute rounds
powerboxing
elbow strikes
punch-out drills
knee strikes
5-minute jog
Friday 5/25
Decline Sit-ups 3x20x50lbs
Side Bends 2x15x66lbs + weight of DB handle?
Heavy Bag work
3x2-minute rounds RHK
10x1-minute rounds
powerboxing
elbow strikes/knee strikes combo
punch-out drills
Saturday 5/26
Late Afternoon
Deep Squat 3x5x200lbs
DB Power Snatch 3x5x50lbs
DB Power Clean 3x5x75lbs
DB Push Push 2x5x50, 1x5x55lbs
Chin-ups 1x10 assisted
Pull-ups 1x10 assisted
Knuckle Push-ups 2x10
Evening
27" Box Jump 10x10 (1 minute rest)
Monday 5/28
Coc Trainer 2x8
DB Thor's Hammer 3x10x25lbs
Below Parallel Squat 3x5x220lbs
DB Deadlift 3x5x120lbs
not suitcase style
DB Power Clean 3x5x80lbs
Chin-ups 2x12 assisted
Neck Harness 3x5x35lbs
An hour or so after lifting it got late.
27" Box Jumps 10x10 (1 minute rest)
Tuesday 5/29
DB Flat Bench 3x5x60lbs
DB Push Jerk 3x5x60lbs
Front Raise 3x5x15lbs
Side Raise 3x5x15lbs
Rear Delt Fly 3x5x40lbs
I should of left out the delt iso stuff I didn't have anything left for push-ups
Knuckle Push-ups 1x8
BB Punching Motion 3x5x80lbs each arm
Squat Thrust 5x20=100 (1 minute rest)
Wednesday 5/30
Decline Sit-ups 2x30x50lbs
Side Bends 2x15x65lbs
Wind Sprints 5x400 meter (60 seconds)
Thursday 5/31
Coc Trainer 1x9, 1x8
DB Reverse Bicep Curl 3x6x25lbs
DB Behind the Back Forearm Curl 3x8x55lbs
BP Squat 3x5x206lbs
DB Row 2x5x80lbs, 1x5x85lbs
Neck Harness 3x5x35lbs
Good Mornings 3x5x160lbs
Pull-ups 2x10 assisted
Saturday 6/2
DB Bench 3x5x60lbs
DB Push Press 3x5x55lbs
BB Punching Motion 3x5x80lbs
Sunday 6/3
Decline Sit-ups 1x50x25lbs, 1x30x25lbs
Tuesday 6/5
Coc Trainer 2x8
Reverse Bicep Curls 3x6x25lbs
Behind Back Forearm Curl 3x8x55lbs
BP Squat 3x5x226lbs
Deadlift 2x5x220lbs, 1x3x220lbs
I haven't done BB DL since the early fall. I failed on the last 2 reps.
DB Rows 3x5x85lbs
Pull-ups assisted 2x10
Wednesday 6/6
DB Bench 1x5x60lbs, 1x4x65lbs, 1x5x60lbs
I wasn't ready for 65lbs
DB Push Jerk 3x5x60lbs
Knuckle Push-ups 2x10
Saturday 6/9
Coc Trainer 2x8
DB Reverse Bicep Curl 1x6x25lbs, 2x8x25lbs
DB Behind Back Forearm Curl 1x8x55lbs, 2x6x60lbs
Paralell Squat 3x5x220lbs
Wider than usual stance.
DB Row 3x5x85lbs
DB Standing Shoulder Press 3x5x50lbs
Knuckle Push-ups 2x15
Pull-ups assisted 2x10
Decline Sit-ups 2x25x25lbs
Sunday 6/10
2 rounds untimed
100 RHK each rd
Total: 200 RHK
5x2-minute rounds
2x2 RHK
3x2 kickboxing
Tuesday 6/12
Coc 2x8
DB Reverse Bicep Curl 1x5x30, 1x4x30, 1x8x25
30lbs was to much.
DB Behind Back Forearm Curl 3x6x60lbs
BP Squat 3x5x230lbs
DB Power Clean 1x5x75lbs, 2x5x80lbs
DB Snatch 3x5x50lbs
DB Push Press 3x5x55lbs
Decline Sit-ups 2x25x25lbs
Knuckle Push-ups 2x10
Pull-ups assisted 2x10
Wednesday 6/13
2x2-minute RHK
5x1-minute powerboxing
3x2-minutes thai boxing
Thursday 6/14
DL 3x5x230lbs
DB Bench 3x5x60lbs
Good Morning 3x5x160lbs
Side Bends 2x15x60lbs
Saturday 6/16
Afternoon
Knuckle Push-ups 1x15, 1x14
Pull-ups assisted 1x10
Chin-ups assisted 1x10
Coc Trainer 3x5
DB Reverse Bicep Curl 3x6x25lbs
DB Behind Back Forearm Curl 3x8x55lbs
(I didn't write this routine down yesterday so the set/rep scheme may be off.)
Evening
Paralell Squat 3x5x226lbs
DB Power Clean 3x5x75lbs
DB Shoulder Press 3x5x45lbs
2 count on the positive and negative
Sunday 6/17
2x2-minutes RHK
5x1-minutes powerboxing & elbow strikes
3x2-minutes Thai Boxing
Tuesday 6/19
Noonish
Below Parallel Squat 3x5x236lbs
DB Bench Press 3x5x60lbs
DB Row 3x5x85lbs
DB Push Press 3x5x55lbs
Evening
Knuckle Push-ups 2x12
Pull-ups assisted 1x10
Close Grip Chin-ups assisted 1x10
Hindu Squats 2x25
Decline Sit-ups 2x20x25lbs
Thursday 6/21
DL 3x5x240lbs
DB High Pull 3x5x80lbs
Good Morning 3x6x170lbs
Saturday 6/23
I felt like giving a go at the Super Squats routine.
Knuckle Push-ups 1x15, 1x13
Pull-ups assisted 2x10
11" Deep Squat 1x20x170lbs no belt
DL 1x7x210lbs, 1x8x190lbs no belt
Handstand Push-ups assisted 1x6, 1x5
The squats were not box squats. I used a milk crate, touch and go, to make sure I was squatting deep. 210lbs was to much weight on the DL. I was going for 15 or 20 reps.
Sunday 6/25
Heavy Bag work
2x2-minutes RHK
10x1-minutes
powerboxing
elbow strikes
knee strikes
-
- Gorilla
- Posts: 803
- Joined: Tue Dec 26, 2006 10:19 pm
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