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I am still tweeking my routine. I have been working out consistantly. I usually post on www.veganfitness.net. I want to do a combo of bodyweight stuff and weightlifting stuff.

 

Monday 4/9

Coc Trainer 2x8, 1x5

Thor's Hammer 3x10x18lbs

Knuckle Push-ups 1x18, 1x10

Brief break. I got a long distance telephone call.

Regular Push-ups 1x10, 1x7

DB Power Clean 2x3x75lbs

DB Jerk 2x3x60

DB Power Snatch 2x3x55lbs

5x400 meter wind sprints

 

Before bedtime

Knuckle Push-ups 1x15, 1x13

Regular Push-ups 1x10

 

Total Push-ups: 83 (56 knuckle 27 regular)

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Monday 4/16

Coc Trainer 2x8

Thor's Hammer 3x10x18lbs

DB Floor Press 2x3x55lbs

DB Power Clean 2x3x75lbs

DB Jerk 2x3x60lbs

DB Power Snatch 2x3x55lbs

Knuckle Push-ups 1x12, 1x12

BB Punching Motion 3x5x80lbs including weight of the bar.

5 Rounds RHK 40/rd

Total: 200 RHK

 

I got 8 hours of uninterupted sleep last night. YES!

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Wednesday 4/18

Deep Squat 1x2x246lbs, 2x4x220lbs

I had to much weight on the bar for the first set.

Good Morning 2x5x140lbs

I reduced the weight from previous weeks because of bad form.

Hammer Curl 3x5x35lbs

Neck Harness 3x5x35lbs

Decline Sit-ups 3x30x25lbs

Knuckle Push-ups 2x15

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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

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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.

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I decided to squeeze in one more workout before the semester ends.

 

Friday 4/27

DB Reverse Forearm Curl 2x10x15lbs

DB Forearm Curl 2x10x35lbs

 

5x5 routine

A-1: DB One-Legged DL 75lbs

A-2: DB Floor Press 50lbs

 

B-1: DB Row 75lbs

B-2: DB Push Jerk 55lbs

 

C-1: Knuckle Push-ups 2x15

C-2: Hindu Squats 2x20

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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.

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  • 2 weeks later...

FYI-I haven't left the community, disappeared nor have I been detained by the authorities yet. I post on 3 different forums and there are days I don't feel like posting the same routine 3 times a day. I will try to make a contribution to the community by posting on other thread discussions.

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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

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Sunday 5/20

Sit-ups 5x20=100 total

2x2-minute rounds RHK

8x1-minute rounds (alternated b/t punch-out drills, elbow strikes, powerboxing.)

 

I need a heavier bag or a double ended bag so I can mix it up more during rounds. This "mother" I own moves all over the place.

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  • 1 month later...

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

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Tuesday 6/26

Squat 3x5x240lbs

DB Bench Press 3x5x65lbs

Deadlift Pull 3x5x220lbs

I used 100lb plates to put an emphasis on my upperback not leg drive. I also focused on speed.

 

I bagged Super Squats because it is 200 degrees in my apartment.

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I didn't train over the weekend because I had to work a lot.

 

Monday 7/2

Morning

11" Deep Squat 3x5x210lbs

DB Power Clean 3x5x75lbs

DB Power Snatch 3x5x55lbs

DB Push Press 3x4x60lbs + weight of the DB handle.

I need to start wrapping my wrist.

 

Evening

Knuckle Push-ups (palms facing together) 1x15, 1x12

Pull-ups assisted 1x15

Close Grip Chin-ups assisted 1x11

 

Tuesday 7/3

Sit-ups 5x20=100

2x2-minutes RHK

5x1-minutes

Alternating

punch-out drills

powerboxing

elbow strikes

knee strikes

3x2-minutes thai boxing

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Wednesday 7/4

DL set 1: 1x260lbs, set 2: 1x250, 2x240lbs, set 3: 3x5x240lbs

One arm DB Overhead Squats 3x5x55lbs

Power Arched Good Mornings 3x5x176lbs

I increased the weight on the DL to much this week. I don't know why I couldn't pull at least 250 like I did last week. I was going to do DB High Pulls but the DL thru me off.

 

Thursday 7/5

2x2-minutes RHK

7x1-minutes

Alternating

punch-out drills

powerboxing

elbow strikes

knee strikes

2x2-minutes thai boxing

 

Saturday 7/7

Afternoon

Regular Push-ups 3x10

Chin-ups assisted 2x12

 

Evening

11" Deep Squat 3x5x190lbs

DB Power Clean 2x5x75lbs, 1x5x80lbs

DB Power Snatch 3x5x55lbs

DB Press 3x5x50lbs

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