Get Ripped or Die Trying

[esqinchi]

Saturday, December 5, 2015:

 

Back / Shoulders

 

0. Row - 1000m, 4 minutes.

 

1. Sumo Deadlift - 3 x 12 @ 180lbs

2. Standing Military Press - 3 x 12 @ 70lbs

-

3. Row - 3 x 12 @ 180lbs

4. Front Raise - 3 x 12 @ 45lbs

-

5. Pull Up Trio - 3 x 12

6. Delt Fly - 3 x 15 @ 70lbs

 

Forgot to post Thursday. Feeling good, eating well. Too much to do today to waste it posting on here. Back Tuesday w/ legs.

[esqinchi]

Tuesday, December 8, 2015:

 

Rower - 2500m; 10:30 minutes

 

Got home too late for full on training so I hit up the rower for a bit. This really kicked my ass since I haven't done a longer row in quite a long time. Felt like my time was a bit slow, but I had previously barely made it below 9 minutes, if at all, so I guess I'm not that far off. Anyhow, was a long day and am tired now. I'll be back tomorrow with legs. Food was ok today.

[esqinchi]

Thursday, December 10, 2015:

 

Chest / Arms

 

1. Bench - 3 x 12 @ 205lbs

2. DB Hammer Curl - 3 x 12 @ 70lbs

-

3. Fly Trio (I/D/F) - 3 x 15 @ 70lbs

4. Tricep Ext. - 3 x 12

-

5. Dips - 3 x 12

6. Drag Curls - 3 x 12 @ 80lbs

 

Good training today, but perhaps a little low on intensity. By that I mean I went at a bit of an easier pace than normal. Was surprised to see my bench felt much easier than expected given that I haven't been under the bar for about 3 weeks. Anyhow, good day overall. Not much else going on.

 

Rest tomorrow. Back/shoulders on Saturday.

[esqinchi]

Saturday, December 12, 2015:

 

Back/Shoulders

 

1. Single Leg Deadlift - 3 x 12* @ 80lbs

2. Standing Shoulder Press - 3 x 12 @ 80lbs

-

3. Prone Row - 3 x 12 @ 100lbs

4. Front Plate Raise - 3 x 12 @ 45lbs

-

5. Pullup Trio (W/C/P) - 3 x 12

6. Lat Raise - 3 x 12 @ 30lbs

 

Work party last night so I had some beers (3) and they made me feel a little off this morning. Managed to get this in at a decent hour, however. My pace might have been a bit slow but at least I got some work in. Ready to chill for the remainder of the weekend. Go Pack.

[esqinchi]

Tuesday, December 15, 2015:

 

Legs

 

1. Squat - 3 x 12 @ 310lbs

2. Squat Jump - 3 x 12 @ 70lbs

-

3. Side Step Up - 3 x 12* @ 70lbs

4. Hamstring Curl - 3 x 15 @ 45lbs

-

5. Bulgarian Split Squat - 3 x 12* @ 95lbs

6. Lunge Jump - 3 x 12 @ 70lbs

 

Today was serious business leg-wise. First set of squats felt crazy heavy, but the load felt lighter by the third set. Can't believe I could follow up with the side steps though; those are a real bitch. I love doing the jumps after a strength exercise, such an awesome combination. I'd really love some more DBs but I don't feel like spending the money. I guess I could try my jumps with the bar on my shoulder, but that is kind of inconvenient since I only have one bar. Seems like more DBs would be smartest, but they are just too damn expensive, especially since it would only make sense to buy a pair of 70s or 80s. I would love to get back into DB press though, but I'm sure I'd surpass whatever I pick up in pretty short order. What a problem to have, no? Anyhow... work was slow today and yesterday which is frustrating. I suppose I should enjoy the season, especially since it will pick way back up fairly soon.

 

Maybe cardio tomorrow. . .

[esqinchi]

Wednesday, December 16, 2015:

 

Rower - 2500m; 10:35 minutes

 

Nothing crazy on the rower today, but I think my time is improved a bit. Even though I was at 10:30 last week, that was at a pace of 41 strokes per minute, and today was average 37spm. Feels much easier when you turn the tv on and ignore the suffering, but also tends to make me forget about pace. I think my goal for the rest of the year is to get below 10 minutes even. Not much else to report on today. Food was good, no cheating either.

 

Back tomorrow with chest/arms.

[esqinchi]

Thursday, December 17, 2015:

 

Chest / Arms

 

0. Row - 750m; 3:00

 

1. Pushups - 3 x 66/66/68

2. EZ Curl - 3 x 12 @ 85lbs

-

3. Decline Close Grip Bench - 3 x 12 @ 105lbs

4. Tricep Extension - 3 x 12

-

5. Chest Fly - 3 x 12 @ 70lbs

6. DB Hammer Curl - 3 x 12* @ 70lbs

 

Slayed the rower today with an avg of 47spm, which is a PB for me. Good timing too since I came home and got into the preztels and choco chips. I love pretzels. Doubling up the close grip bench and tricep extensions really crushes the triceps too. Felt a little tingling in my left hand after doing these, so maybe pinched a nerve (ulnar?). Can tell I'll be feeling those in the morning. Otherwise, pretty good session; maybe a little on the slow side. This came in right at an hour. Chest feels good, getting firmer. Ready for a rest tomorrow, and then more rest for the weekend.

 

Saturday = shoulders/back.

[esqinchi]

Saturday, December 19, 2015:

 

Back / Shoulders

 

1. Romanian Deadlift - 3 x 12 @ 185lbs

2. DB Arnold Press - 3 x 12 @ 70lbs

-

3. Row - 3 x 12 @ 185lbs

4. Front Raise - 3 x 12 @ 45lbs

-

5. Pullups - 3 x 12

6. Delt Fly - 3 x 15 @ 70lbs

 

Good training today even though I was totally disinterested. Going to rest up for now. The remainder of the day is dedicated to football. Going to change things up next week and start doing upper/lower body days. Think this will help with any undertraining I might be experiencing. Have a good weekend!

[kathymtns]

Looks like a great workout. I love upper and lower days.

[esqinchi]

Monday, December 21, 2015:

 

Row x 2000m; 10:00 minutes.

 

See below.

[esqinchi]

Tuesday, December 22, 2015:

 

Legs

 

0. Row x 705m; 2:49 minutes

 

1. Reverse Lunge - 3 x 12* @ 150lbs

2. Lunge Jumps - 3 x 12 @ 70lbs

-

3. Hamstring Curl - 3 x 15 @ 45lbs

4. Squat Jump - 3 x 12 @ 70lbs

-

5. Sumo Squat - 3 x 12 @ 150lbs

6. Calf Raise - 3 x 15 @ 150lbs

 

Forgot to log Monday. Legs were good today. Nothing spectacular, but happy to see weight go up on my lunges. I think those are my favorite leg exercise. Can REALLY feel it in the glute. Anyhow, no real time to write up much here. Have a few days off in the near future which are very welcome; even though I'll have family in town. I'm planning on getting extra sleep since I've only been averaging about 6 hours per night, and that's not enough for me. Chest/Arms tomorrow.

[esqinchi]

Monday, December 28, 2015:

 

Row - 1250m; 5:00 minutes

 

Been training but not posting for a few days since we have had company in town. Did my usual split this week, but tried to keep weights heavy since I was eating more, and more often. Figured I would be in for some tight clothes today, but was all good so maybe I did a better job than expected. Anyhow, glad to be back in action. Going to give more thought to a new training schedule before the end of the year - hopefully implemented by Jan 1.

 

Legs tomorrow.

[esqinchi]

Tuesday, December 29, 2015:

 

Legs

 

1. Squat - 3 x 12 @ 315lbs

2. Squat Jump - 3 x 12 @ 70lbs

-

3. Bulgarian Split Squat - 3 x 12* @ 95lbs

4. Lunge Jumps - 3 x 12 @ 70lbs

-

5. Hamstring Curl - 3 x 15 @ 45lbs

6. Belt Kicks - 3 x 20

 

Man those squats were heavy! I cannot stress enough how great it is to couple heavy squats with a power exercise like squat jumps. Adding the weight to the jumps makes them just brutal. A super boring day at the office, so it was nice to come home and accomplish something. Looking forward to closing out this year pretty soon. Thinking more about my new training I'd like to set up. Suggestions welcome!

 

Chest/Arms tomorrow.

[kathymtns]

Wow, that leg workout looks awesome!

[esqinchi]

Wow, that leg workout looks awesome!

 

Thanks! I'm sore as hell today!

[esqinchi]

Wednesday, December 30, 2015:

 

Chest / Arms

 

1. Pushups - 3 x 66/68/66

2. Drag Curls - 3 x 12 @ 85lbs

-

3. Decline Close Grip Bench - 3 x 12 @ 105lbs

4. Tricep Ext. - 3 x 12

-

5. Dips - 3 x 12

6. Concentration Curl - 3 x 10* @ 35lbs

 

Wrote up a whole post and then accidentally hit the back button. Was pretty good one too. Oh well, not going to write it up again. I'll row/post tomorrow.

[kathymtns]

Happy New Year!

[esqinchi]

Happy New Year!

 

Thanks - Happy New Year!

[esqinchi]

Saturday, January 2, 2016:

 

Back / Shoulders

 

1. Deadlift - 3x10 @ 205lbs

2. Mil Press - 3x12 @ 85lbs

-

3. Row - 3x12 @ 85lbs

4. Lo-Hi Woodchopper - 3x12* @ 35lbs

-

5. Shrugs - 3x12 @ 135lbs

6. Lat Raise - 3x12 @ 30lbs

 

Good session today. Typing this on my phone before bed. Up late because I had coffee after 7:30pm.

[esqinchi]

Tuesday, January 5, 2015:

 

Legs

 

1. Reverse Lunge - 3 x 15* @ 150lbs

2. Lunge Jump - 3 x 16 @ 50lbs

-

3. Deadlift - 3 x 15 @ 160lbs

4. Single Leg Squat - 3 x 15*

-

5. Sumo Squat - 3 x 15 @ 150lbs

6. Hamstring Curl - 3 x 20 @ 35lbs

 

First day of the new split plan. This was high reps, lighter weight. Plan is upper/lower - high reps light weight/low reps heavy weight spread across 4 days. Not going to lie, the lunges nearly killed me. Otherwise, good session. Long day at work, and a long one the day before too. Tired and ready for the weekend. Upper/heavy tomorrow.

[esqinchi]

Wednesday, January 6, 2015:

 

Upper Body - Heavy

 

1. Bench - 3 x 10 @ 210lbs

2. Curl - 3 x 10 @ 90lbs

-

3. Row - 3 x 10 @ 205lbs

4. Seated Military Press - 3 x 10 @ 90lbs

-

5. Skullcrusher - 3 x 10 @ 90lbs

6. Drag Curl - 3 x 10 @ 90lbs

 

Well I honestly found this a bit boring. Form was probably terrible on those rows, but it was pretty satisfying to draw up that much weight. Feeling some pain in the right wrist, which is probably from the bench, or constant typing I've been doing at work. I was going to do pullups, but I don't have a weight belt, so there's no real way I can do them for a lower amount of reps unless I would work on timing or such. Anyhow, wrist is pretty tight and I don't much feel like typing more today. Legs - Heavy tomorrow.

[esqinchi]

Thursday, January 7, 2016:

 

Lower Body - Heavy

 

1. Squat - 5 x 10 @ 320lbs

2. Squat Jump - 5 x 12 @ 70lbs

 

And that's all. I honestly got home later than usual due to terrible traffic, and then I didn't really feel like doing a bunch of variety. So, I just kept doing sets of squats until my legs felt like jello. If squats are the "perfect" exercise, what more do I need? I'll throw in some other stuff next time. Cut back on the jar/week of peanut butter and can already tell I'm slimming a bit. Trouble is the weekends really, as I have pretty low willpower after being so diligent all week. I think that's a universal problem. Looking forward to the weekend and getting out into some fresh air. Rest tomorrow, maybe train on Saturday.

[kathymtns]

Squats are awesome! I had to cut out peanut butter because for me I am totally addicted to it. As a teenager I used to eat it by the spoonful ( and I mean big spoonful) and say I was trying to lose weight. Of course that is back in the day when I was also eating otter pops and drinking diet coke( yikes!).

 

That is great with slimming down. I too also have a problem with the weekends. I let myself have a cheat meal on Friday night, but then it usually turns into not being so good the rest of the weekend.

[esqinchi]

Squats are awesome! I had to cut out peanut butter because for me I am totally addicted to it. As a teenager I used to eat it by the spoonful ( and I mean big spoonful) and say I was trying to lose weight. Of course that is back in the day when I was also eating otter pops and drinking diet coke( yikes!).

 

That is great with slimming down. I too also have a problem with the weekends. I let myself have a cheat meal on Friday night, but then it usually turns into not being so good the rest of the weekend.

 

I'm chubby again after a weekend in Milwaukee where I ate two frosted danishes, a piece of berry pie, french fries, a walnut burger, two burritos, chips, guacamole, and had some beers. My wife loves otter pops!

[esqinchi]

Tuesday, January 12, 2016:

 

Upper Body - Volume

 

1. Incline Bench - 3 x 15 @ 165lbs

2. Curls - 3 x 15 @ 70lbs

-

3. Pullup - 3 x 15

4. Delt Fly - 3 x 15 @ 70lbs

-

5. Chest Fly - 3 x 15 @ 70lbs

6. Mil Press - 3 x 15 @ 70lbs

 

Back in the saddle after a weekend away from the weights. Nice to return, but I slept horribly last night which made motivation scarce today. It's so damn cold out that I really don't feel like doing much. Had an absolutely massive salad for dinner, which made me feel better. Otherwise, I need rest and a hot shower. Back tomorrow w/ legs for heavy weight.