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braves561
05-01-10, 11:04 pm
Male
5'9
175 lbs.
around 12% BF
Experience: 4 years

Welcome to my journey! I'll keep this short. I plan on getting into Pro Wrestling in the next year or so as I will be entering Pro Wrestling school. Still haven't picked one out yet. I have been lifting weights seriously for about 4 years now. I started at 147 lbs. reached 220 lbs. in May of last year and decided to cut. I dropped down to 175-178 lbs. where I am at now. I plan o getting back up to a solid 190 and staying there hopefully at 10% BF.

I have hired Layne Norton to make my new workout program for me. I've done this program a couple times through already.

Here we go !!!!

braves561
05-01-10, 11:12 pm
I have a bad bone bruise in my right ring finger so I had to use straps on all back movements and my curling wasn't exactly good either due to not being able to grip the bar hhahaha :D

APRIL 29,2010
UPPER POWER 82.5% of 5 RM on POWER Movements

BARBELL ROW
135 LBS. X 10 (WARM-UP),155 LBS. X 5,5,5

LAT PULLDOWNS
120 LBS. X 10, 132 LBS. X 10,8

FLAT DUMBBELL BENCH PRESS
45'S X 10 (WARM-UP), 60'S X 5,5,5

FLAT DUMBBELL FLY
40'S X 10, 45'S X 10,9

SEATED DUMBBELL SHOULDER PRESS
40'S X 12 (WARM-UP), 50'S X 5,5,5

DUMBBELL LATERAL RAISE
25'S X 10, 30'S X 10,8

EZ BAR CURL
65 LBS. X 8,8,8

V-BAR TRICEPS PUSHDOWN
90 LBS. X 15 (WARM-UP) 130 LBS. X 10,8,8

braves561
05-01-10, 11:19 pm
APRIL 30,2010
LOWER POWER 82.5% OF 5RM ON POWER MOVEMENTS

Our squat rack is under repair where I workout, so I subbed in Hack Squats for Barbell Squats.

PPS = Plates Per Side

HACK SQUATS
1 PPS X 10 (WU), 2 PPS X 10 (WU), 3 PPS X 3 (WU), 3 PPS + 25 LBER PER SIDE X 5,5,5 1 PPS X 12 (COOL DOWN)

STIFF LEG DEADLIFT
135 LBS. X 10 (WU), 225 LBS. X 5,5,5

TOE PRESSES
1 PPS X 12,12 (WU), 3 PPS X 8,8,8

SEATED CALF RAISES
90 LBS. X 10 (WU), 160 LBS. X 8,8

LEG EXTENSIONS
120 LBS. (WU), 225 LBS. X 8, 255 LBS.(STACK) X 8,8

Also I played three games of 3-on-3 basketball and had baseball practice. I was pooped.

braves561
05-01-10, 11:21 pm
MAY 1,2010
OFF DAY

I was going to do my HIIT cardio today, but decided not to because I was exhausted from yesterday and had only 4 or so hours of sleep.

I went to my grandma's and helped her move her clothes up and down her steps for about an hour.

Tomorrow is Back/Shoulder Hypertrophy day.

braves561
05-05-10, 9:09 pm
Took a couple of days off and began my own Push/Pull/Shoulders/Legs program instead of doing the one Layne sent me. Let's see how this goes.

My finger was really acting up today especially during the rope pushdowns.

MAY 5,2010
PUSH WORKOUT

DUMBBELL BENCH PRESS
45'S X 10, 60'S X 8, 70'S X 6,6

--SUPERSET WITH--

DIPS
BODYWEIGHT X 17,15,12,10

INCLINE DUMBBELL FLIES
35'S X 12, 40'S X 10, 45'S X 10

--SUPERSET WITH--

PUSH-UPS
INCLINE X 20, NO INCLINE X 20, INCLINE X 20

ROPE PUSHDOWNS
90 LBS. X 15, 100 LBS. X 12, 120 LBS. X 10 DROPSET..100 LBS. X 6, 80 LBS. X 10, 60 LBS. X 10, 20 LBS. X 15

--SUPERSET WITH--

HAMMER STRENGTH DIP MACHINE
1 PPS X 15, 1PPS + 25 LBS. PS X 12, 12

SEATED CALF RAISES
110 LBS. X 15,15,15

SPRINTER SIT-UPS
15,15

REVERSE CRUNCHES
15,15

NickSP
05-05-10, 9:36 pm
subbed.
I'm thinking about giving wrestling school a shot as well once I graduate

braves561
05-05-10, 10:15 pm
subbed.
I'm thinking about giving wrestling school a shot as well once I graduate

Thanks for the sub!

How long have you been watching wrestling?

NickSP
05-05-10, 11:12 pm
Watched for a few years when I was a kid and stopped around my mid teens, been back at it for a little less than two years.

braves561
05-06-10, 9:13 pm
Watched for a few years when I was a kid and stopped around my mid teens, been back at it for a little less than two years.

Yeah its been pretty bad the past couple of years lol

braves561
05-06-10, 9:17 pm
Finger sucked today. I still can't make a fist and forgot to tape it pre-workout. When I was deadlifting it was pretty much with only two fingers on my right hand. Thank goodness for straps though. Also, first time deadlifting in about 10 months.

MAY 6,2010
PULL WORKOUT

DEADLIFTS
135 LBS. X 10, 225 LBS. X 5,5, 275 LBS. X 3, 225 LBS. X 5

--SUPERSET WITH--

WIDE GRIP LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 12,10,10

DUMBBELL REAR DELT FLYES
20'S X 10, 25'S X 10,8

DUMBBELL CURL
30'S X 10, 40'S X 8, 35'S X 10

DUMBBELL HAMMER CURL
35'S X 12, 45'S X 10,10

STANDING CALF RAISES
135 LBS. X 15, 225 LBS. X 10, 275 LBS. X 10

WEIGHTED DECLINE SIT-UPS
+8 LB. BALL X 15,15

DECLINE RUSSIAN TWISTS
+8 LB. BALL X 15,15

braves561
05-07-10, 11:01 pm
May 7,2010
off

braves561
05-08-10, 9:56 pm
May 8,2010
legs workout

squat
135 lbs. X 10, 225 lbs. X 5,5, 245 lbs. X 5,4

sldl
135 lbs. X 10, 225 lbs. X 5,5,5

leg curl
105 lbs. X 12, 120 lbs. X 10, 150 lbs. X 10, 180 lbs. X 10, 150 lbs. X 8

free squats
50,25

standing calf raises
225 lbs. X 12, 275 lbs. X 12,10

box jumps
3,3,3

braves561
05-13-10, 1:25 pm
Started doing programming from a book by Nate Green with added conditioning work

braves561
05-13-10, 1:26 pm
MAY 10,2010
UPPER WORKOUT

Started using the program from Nate Green's Built for Show book.

SEATED CABLE ROW
120 LBS. X 12(WARM-UP), 152 LBS. X 8, 172 LBS. X 8,8, 162 LBS. X 8

--60 SEC. REST AND SUPERSET WITH--

DUMBBELL BENCH PRESS
45'S X 15 (WARM-UP), 60'S X 8,8,8,8

CHIN-UPS
BW X 8,8,8,8

--60 SEC. REST AND SUPERSET WITH--

STANDING NEUTRAL GRIP SHOULDER PRESS
30'S X 12 (WARM-UP), 45'S X 8, 40'S X 8,8,8

REVERSE CRUNCHES
15,15

--SUPERSET WITH--

PLANKS
60 SECONDS.

braves561
05-13-10, 1:27 pm
Small article..

I find myself everyday questioning a lot of my training. It's human nature. I'm sure most of you out there do the same. You ask yourself what can you do better or greater to make yourself an all-around better athlete. I've been studying and experimenting with workout programs for years now. I'd say I've tried 20-30 different workout programs. I now sit here with a bone bruise in my finger, an injured knee that doesn't allow me to walk or run as good as I should at age 22, left deltoid tightness, and a constantly sore neck.

After a long time of experimenting with workout programs, I must ditch a lot of the old Bodybuilding ways that I used to train for in favor of more functional work. I have decided to give Nate Green's book a shot. I hope to use it for at least 2-3 months before deciding if it's worth the long haul.

braves561
05-13-10, 1:27 pm
I am embarking on a pretty strange type of diet now. No more counting calories. No more figuring out if I have had enough protein. I have some guidelines and I will follow them.

Foods I will eat:

-Meats
-Eggs
-Vegetables
-Rice or Potatoes with Lunch
-Fruits
-100% Whole Wheat bread only with sandwiches/burgers
-Milk
-Water

That's it. Here we go baby.

braves561
05-13-10, 1:28 pm
May 12,2010
lower workout

front squats
45 lbs. X 12(wu), 135 lbs. X 5, 185 lbs. X 3, 155 lbs. X 5, 135 lbs. X 5, 115 lbs.x 5,5

--rest 90 secs. After each set then superset with--

barbell step-ups

45 lbs. X 12(wu), 95 lbs. X 5,5,5,5,5

supine hip extension/leg curl with exercise ball
8

wood chops
40 lbs. X 12, 60 lbs. X 12

side planks
30 sec. Each side

dips
bw x 20

standing calf raises
135 lbs. X 12, 225 lbs. X 12,12

braves561
05-15-10, 3:55 pm
May 14,2010
upper workout

seated cable row
120 lbs. X 12 (wu), 163 lbs. X 5,5,5,5, 175 lbs. x 5

--after each set 90 secs. Rest then superset with--

dumbbell flat bench press
45's x 15 (wu), 70's x 5,5,5,5,5

chin-ups
bw x 5,5,5,5,5

--after each set 90 secs. Rest then superset with--

standing neutral grip shoulder press
30's x 10 (wu), 45's x 5,5,5,5,5

reverse crunches
15,15

--after each set 30 secs. Rest then superset with--

planks
60 secs.

Toe press
3 plates per side x 10,10,10,10,10,10,10

braves561
05-17-10, 7:22 pm
Really rethinking my goals. I seem to have shrunk a little bit in the past couple months due to not eating enough. I will be eating more starting today. I will aim for 2500 cals/day to gain about 0.5-1 lb. per week.

I am changing my approach to working out to what brought me my best gains. I'm done following books and programs that others have made. I feel that I do better going into the gym knowing what bodyparts to work and hit em for an hour or so.

Here is the split I will be using:

Monday: Chest and Abs
Tuesday: Back
Wednesday: Quads, Calfs and Ham Strings
Thursday: Shoulders and Abs
Friday: Biceps and Triceps

Cellardweller
05-17-10, 8:22 pm
I've never followed anyone's program before. Personally, I think I'm afraid to waste my time. I give you props for experimenting with that. I use a similar split to what you're going back to, but I like to switch up my exercises every month or so and I'm never afraid to try something different in the routine. I like to listen to my body and never plan to have a light day unless I'm feeling it. Usually from lack of rest. My gains are steady, I just have to get off my ass and do some cardio. :D

Wrestling school sounds cool. Where would you go for that?

braves561
05-19-10, 12:50 am
I've never followed anyone's program before. Personally, I think I'm afraid to waste my time. I give you props for experimenting with that. I use a similar split to what you're going back to, but I like to switch up my exercises every month or so and I'm never afraid to try something different in the routine. I like to listen to my body and never plan to have a light day unless I'm feeling it. Usually from lack of rest. My gains are steady, I just have to get off my ass and do some cardio. :D

Wrestling school sounds cool. Where would you go for that?

Yeah following programs can be a bit of a brainwash. Obviously its worked for the person writing it, but theres no guarantee it'll work for the masses. I hope to be working as an Exercise Physiologist and developing workout programs for people so I like to hope around on different programs to get a feel for them instead of recommending something I've never tried. My problem is that I don't take rest when I need it.

Pro Wrestling schools are all over the world. They are expensive though :( lol

braves561
05-19-10, 12:50 am
Programming for the next couple months:

Day One - Chest/Biceps

A1 - Flat Dumbbell Bench Press - Work to 5RM
A2 - Barbell Curl - 3 x 6-10

B1 - Incline Dumbbell Fly - 3 x 10-12
B2 - Dumbbell Hammer Curl - 3 x 8-10

C1 - Cable Crossovers - 7 x 10
C2 - Cable Curl - 3 x 10 (Last set is a dropset)

D - Planks - 1 set of 60 seconds

Day Two - Hamstrings/Quads/Calves

A1 - Back Squat - Work to 5RM
A2 - SLDL - 3 x 5

B1 - Barbell Step-Ups - 4 x 8
B2 - GHR - 4 x 8

C1 - Bulgarian Split-Squats - 3 x 6-8
C2 - Hip Extension/Leg Curl with Exercise Ball - 2 x 8

D - Standing Calf Raises - 7 x 10 (Go light, make sure to get a nice squeeze and have a very short rest time, 30 seconds)

Day Three - Yoga or Cardio

Day Four - Back/Triceps

A1 - Close Grip Bench Press - Work to 5 RM
A2 - Pull-Ups - 3 x Fail

B1 - Skullcrushers - 3 x 6-8
B2 - Barbell Rows - Work to 5 RM

C1 - Rope Cable Pushdowns - 3 x 10 (Last set is a dropset)
C3 - Lat Pulldowns - 3 x 6-8

Day Five - Delts/Calves

A1 - Seated Dumbbell Military Press - 3 x 8-10
A2 - Side Lateral Raises - 3 x 10-12

B - Rear Delt Raises or Machine Rear Delt Raises - 2 x 10-12

C- Seated Calf Raises - 3 x 12 (Last set it a dropset)

Day Six - Plyometrics Day

Broad Jumps - 5 sets of 3

Then go through the following circuit 3 times with a 60 second break in between each set.

30 Push-Ups
50 Free Squats
30 Reverse Crunches

Day Seven - OFF. Complete rest.

braves561
05-20-10, 12:58 pm
A1,A2 etc done with 60 secs rest in between exercises to make a sorta superset.

MAY 19,2010
CHEST/BICEPS

A1 - Flat Dumbbell Bench Press - 45's x 15, 65's X 5, 70's X 5, 80's X 5 PR!, 70's X 6
A2 - Barbell Curl - 45 LBS. X 12, 95 LBS. X 6, 75 LBS. X 8,8

B1 - Incline Dumbbell Fly - 35'S X 12, 40'S X 10,10 45'S X 10
B2 - Dumbbell Hammer Curl - 35'S X 10, 40'S X 10, 45'S X 10

C1 - Cable Crossovers - 40 LBS. X 10,10 60 LBS. X 10,10 80 LBS. X 10,10 60 LBS. X 10
C2 - Cable Curl - 90 LBS. X 10

Dumbbell Curl - ONE SUPERSET - 40'S X 8, 30'S X 8, 20'S X 10

D - Planks - 1 X 60 SECONDS

DECLINE SIT-UPS WITH 8 LB. MEDICINE BALL - 20,15

braves561
05-20-10, 10:17 pm
MAY 20,2010
Day Two - Hamstrings/Quads/Calves

A1 - Back Squat - 135 LBS. X 10, 185 LBS. X 8, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 5, 225 X 1 (JUST TO GET A NICE STRETCH)
A2 - SLDL - 135 LBS. X 10, 225 LBS. X 5,5,5

B1 - GHR - BW X 12,12,12
NO STEP-UPS TODAY. DID THEM 3 DAYS AGO AND STILL SORE.

C1 - Bulgarian Split-Squats - 30'S X 10,10,10
C2 - Hip Extension/Leg Curl with Exercise Ball - 8,8

D - Standing Calf Raises - 225 LBS. X 10,10,10,10,10,10,10

E - Hanging Leg Raises - 15,15,15

ALSO HAD A BASEBALL GAME TODAY. WE LOST 3-1.

braves561
05-22-10, 9:53 pm
May 21,2010

day off from training. I did however spend a majority of the day moving my brother back home lifting furniture and what not.

braves561
05-22-10, 9:57 pm
MAY 22,2010
BACK/TRICEPS

A1 - Close Grip Bench Press
45 LBS. X 20, 135 LBS. X 10, 155 LBS. X 5,5
A2 - Pull-Ups
BW X 12,10,10

B1 - Skullcrushers
65 LBS. X 12,10, 85 LBS. X 6,3, 65 LBS. X 12
B2 - Barbell Rows
135 LBS. X 12, 155 LBS. X 8, 185 LBS. X 5, 195 LBS. X 5

C1 - Rope Cable Pushdowns
90 LBS. X 15, 120 LBS.X 10,10, DROPSET: 150 LBS. X 6, 120 LBS. X 6, 90 LBS. X 5, 60 LBS. X 12
C3 - Lat Pulldowns
90 LBS. X 12, 120 LBS. X 10, 144 LBS. X 8,8

D - Hanging Leg Raises
BW X 15,12,10

braves561
05-24-10, 4:09 pm
Had a slight pain in my left trap.

MAY 23,2010
DELTS/CALVES

A1 - SEATED DUMBBELL SHOULDER PRESS
45'S X 12, 50'S X 10,10,10 (MOVING UP NEXT WEEK)

A2 - SIDE LATERAL RAISES
25'S X 12, 35'S X 12,10,12

B - DUMBBELL REAR DELT RAISES
20'S X 12, 25'S X 12,12

C- TOE PRESS ON LEG PRESS SLED
3 PPS X 10,10,10,10,10,10,10

D1 - HANGING LEG RAISES
15,15

D2 - CABLE WOOD CHOPS
30 LBS. X 12, 40 LBS. X 12

D3 - DECLINE SIT-UPS WITH 45 LB. PLATE
15,15

HAD A BASEBALL GAME AS WELL. WE WON 2-0. I WENT 0-2, TWO STRIKEOUTS :(

braves561
05-30-10, 8:52 pm
After a week or so of Olympic weightlifting, I am back with a Push/Pull/Shoulders/Legs split.

Here we go!

MAY 30,2010
PUSH WORKOUT

DUMBBELL BENCH PRESS
45'S X 12, 60'S X 6, 70'S X 6,6

DIPS
BW X 15,12,12

INCLINE DUMBBELL FLY
30'S X 20, 35'S X 20, 40'S X 15

PUSH-UPS
30

INCLINE PUSH-UPS
25,25

HAMMER STRENGTH DIP MACHINE
1 PPS X 20, 1PPS + 25 LB. X 15, 1PPS + 35 LB. X 12,12

TRICEPS ROPE PUSHDOWNS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 8 -->DROPSET: 90 LBS. X 10, 70 LBS. X 8, 40 LBS. X 8

DECLINE SIT-UPS
BW X 15, +45 LB. X 15,12, BW X 15

HANGING LEG RAISES
15,15,15

Sorrow
05-31-10, 8:36 am
seems like you've been hitting it hard for awhile, good job!

How bad is that hand? Have you been able to grip the bar well without straps recently? And yet another question to add to the pile, where in ohio are you located?

braves561
06-01-10, 12:11 am
seems like you've been hitting it hard for awhile, good job!

How bad is that hand? Have you been able to grip the bar well without straps recently? And yet another question to add to the pile, where in ohio are you located?

Eh. Its not that bad anymore. I still can't make a fist and on lifts like deadlifts, rows, pulldowns, barbell bench, it gives me the most trouble, but its not anything I can't train through. I just use straps for those.

Im making the permanent move over to Olympic lifting starting tomorrow. I'm sick of getting injured during regular splits lol. Plus I have aortic stenosis in my heart and I believe the Olympic training will be better off for my health.

I am located in Euclid, a suburb of Cleveland

braves561
06-01-10, 9:06 pm
Trained at around 4:45 PM till 6:20 PMish.

JUNE 1,2010
BACK/TRAPS

PULL-UPS
BW X 12,12,12

BARBELL SHRUGS
135 LBS.X 15, 225 LBS. X 12, 315 LBS. X 8,8, 8 DROPSET-->225 LBS. X 20, 135 LBS. X 25

BARBELL ROWS
135 LBS. X 12, 185 LBS. X 8, 205 LBS. X 5, 225 LBS. X 5, 185 LBS. X 9

LAT PULLDOWNS
90 LBS. X 15, 120 LBS. X 10, 144 LBS. X 8,8

--SUPERSET WITH SEATED CABLE ROWS--

SEATED CABLE ROWS
90 LBS. X 12, 125 LBS. X 12, 160 LBS. X 8, 135 LBS. X 10

DUMBBELL PULLOVERS
50 LBS. X 12, 60 LBS. X 12,9

braves561
06-02-10, 5:49 pm
Trained from 3:25 till about 4:40ish.

JUNE 2,2010
LEGS/CORE

WARM-UP ON BIKE FOR 5 MINUTES

BACK SQUATS
135 LBS. X 10, 185 LBS. X 5, 225 LBS. X 5, 245 LBS. X 5

FRONT SQUATS
45 LBS. X 10, 115 LBS. X 8, 135 LBS. X 7

HACK SQUATS
1 PPS X 10, 2 PPS X 12,12,12

--SUPERSET WITH SLDL--

DUMBBELL SLDL
50'S X 12, 80'S X 10

STANDING CALF RAISES
225 LBS. X 12,12,12

--SUPERSET WITH TOE PRESS--

TOE PRESS ON LEG PRESS SLED
2 PPS X 25,25,20, 3 PPS X 15, 4 PPS X 12

HANGING LEG RAISES
15,15,15

DECLINE SIT-UPS
+45 LB. PLATE X 12,12

WOOD CHOPS
40 LBS. X 10

Sorrow
06-03-10, 8:52 am
Keep it up man! The injuries will heal with time.

braves561
06-07-10, 12:53 am
Keep it up man! The injuries will heal with time.

thanks man!

braves561
06-07-10, 12:55 am
June 4,2010
shoulders/biceps workout

standing barbell military press
45 lbs. X 10, 115 lbs. X 5

push press
135 lbs. X 5,4,4

dumbbell side laterals
25's x 12, 30's x 10, 35's x 8, 40's x 6, dropset: 30's x 8, 20's x 10

barbell front raises
45 lbs. X 10, 65 lbs. X 10,8

life fitness shoulder press machine
40 lbs. X 15, 100 lbs. X 12, 90 lbs. X 10

barbell curl
65 lbs. X 10,10

life fitness preacher curl machine
90 lbs. X 12, 110 lbs. X 8,6, 90 lbs. X 10

swiss ball crunch
15,15

braves561
06-07-10, 1:00 am
Doing program from Nate Green's book.

JUNE 6,2010
FULL BODY WORKOUT

60 SECONDS REST IN BETWEEN EXERCISES DURING SUPERSETS

SUPERSET A

BACK SQUATS
135 LBS. X 10 (WU), 225 LBS. X 8,8,8,8

BARBELL ROWS
135 LBS. X 10 (WU), 185 LBS. X 8,8,8,8

SIDE PLANKS
1 MIN PER SIDE FOR 4 SETS

SUPERSET B

BULGARIAN SPLIT SQUATS
30'S X 8,8,8,8

DUMBBELL INCLINE BENCH PRESS
40'S X 12 (WU), 50'S X 8,8,8,8

SWISS BALL CRUNCH
15,15,15,15

CARDIO:

4 MINUTES ON EXERCISE BIKE WITH 10 SECONDS SPRINT, 20 SECONDS NORMAL IN INTERVALS.

braves561
06-10-10, 10:14 pm
Started back doing the program that Layne made for me specifically for my goals, yes I know I was dumb for stopping it, lol. Well I'm running it thorough a couple times, upping the calories, so let's get to work and grab some butts!

JUNE 8,2010
UPPER BODY POWER

BARBELL ROWS AT 70% OF 5RM
135 LBS. X 10 (WU), 155 LBS. X 5 (WU), 160 LBS. X 5,5,5,5

LAT PULLDOWNS
90 LBS. X 15, 132 LBS. X 10,10,8

BARBELL BENCH PRESS AT 70% OF 5RM (HAVE NOT BARBELL BENCH PRESSED IN ABOUT 8 MONTHS. I HAVE BEEN DOING DUMBBELLS SO IT WAS A STRANGE READJUSTMENT)
135 LBS. X 5,5,5,5

DUMBBELL FLIES
40'S X 10, 50'S X 8, 40'S X 10

SEATED DUMBBELL SHOULDER PRESS AT 70% OF 5RM
40'S X 5,5,5,5

DUMBBELL LATERAL RAISES
30'S X 10, 35'S X 10,9

DUMBBELL CURL
30'S X 10, 40'S X 7, 35'S X 8

V-BAR PUSHDOWNS
90 LBS. X 15 (WU), 120 LBS. X 8, 150 LBS. X 7, 130 LBS. X 8

I felt a lot of pain in my right trap area. It's been sore for awhile now and the dumbbell shoulder presses didn't help. I'm gonna have to start stretching it out a lot more before I train upper body.

braves561
06-10-10, 10:22 pm
Was sick on Wednesday.

JUNE 10,2010
LOWER BODY POWER

DEADLIFTS AT 70% OF 5RM
135 LBS. X 10, 195 LBS. X 5,5,5,5

GHR
BW X 5,5,5,5

STANDING CALF RAISES
225 LBS. X 8,8,8

TOE PRESS
2 PPS X 10,10,10, 3 PPS X 8,8,8

LEG EXTENSIONS
130 LBS. X 12, 210 LBS. X 10, 255 LBS. X 8, 220 LBS. X 10

braves561
06-11-10, 11:28 pm
Good workout today.

JUNE 11,2010
BACK/SHOULDERS HYPERTROPHY

SEATED DUMBBELL SHOULDER PRESS WITH 65% OF 10RM
35'S X 10,10,10

DUMBBELL SIDE LATERAL RAISES
20'S X 12, 25'S X 12. 30'S X 11,10

CABLE LATERALS
10PS X 12, 20 PS X 13,12

BENT OVER DUMBBELL LATERALS
15'S X 15,15, 20'S X 15

BARBELL ROWS WITH 65% OF 10RM
125 LBS. X 10,10,10

CHEST SUPPORTED T-BAR ROWS
45 LBS. X 12, 70 LBS. X 10,10

CHEST SUPPORTED DUMBBELL ROWS
35'S X 15,12

LAT PULLDOWNS
90 LBS. X 12, 120 LBS. X 12,11

DUMBBELL PULLOVERS
60 LBS. X 12,10

HANG FROM PULL-UP BAR
60 SECONDS

HANGING LEG RAISES
15,15,15

DECLINE CRUNCHES WITH 8 LB. MEDICINE BALL
25

Decided this time around that my Hypertrophy days will be a bit lighter than I did them lat time to prevent injury and burnout and promote recovery. Had my yearly heart doctors appointment and he said that everything looks stable :). knock on wood.

:D

braves561
06-13-10, 1:27 am
I know I know, I should stop switching programs. Alas, I have decided to do Westside for Skinny Bastards 3 by Joe DeFranco. LOL. I'm gonna do this for at LEAST 6-8 months. Tipe to shove my nose in the buttcrack of the gym and take a big whiff.

JUNE 12,2010
UPPER MAX EFFORT

BARBELL BENCH PRESS (SECOND TIME BARBELL BENCHING IN 6 MONTHS OR SO) WORK TO 3-5RM
45 LBS. X 20 (WU), 135 LBS. X 6, 155 LBS. X 5, 165 LBS. X 3 (3RM LOL), 145 LBS. X 3, 135 LBS. X 8

DUMBBELL BENCH (2 SETS OF MAX REPS)
45'S X 21,16

SEATED CABLE ROW
90 LBS. X 12, 125 LBS. X 10,11,10

--SUPERSET WITH--

FACE PULLS
90 LBS. X 15, 110 LBS. X 12, 120 LBS. X 10,100 LBS. X 12

DUMBBELL SHRUGS
90'S X 15,12,10

BARBELL CURL
45 LBS. X 12, 65 LBS. X 10,10,8

braves561
06-15-10, 5:40 pm
JUNE 15,2010
DYNAMIC EFFORT LOWER BODY

RODE EXERCISE BIKE FOR 10 MINUTES

BOX JUMPS
3,3,3,3,3,3,3,3

BULGARIAN SPLIT SQUATS WITH FRONT FOOT ELEVATED
30'S X 10,10,8

GHR
BW X 12,10,10

HANGING LEG RAISES
15,12,15,15

Tomorrow is Upper Dynamic day.

braves561
06-16-10, 11:00 pm
JUNE 16,2010
DYNAMIC EFFORT UPPER BODY

BARBELL BENCH PRESS (MAX REPS @ 50% OF 1RM)
45 LBS. X 20 (WU), 95 LBS. X 26,21,20

LAT PULLDOWNS
90 LBS. X 12 (WU), 120 LBS. X 11, 132 LBS. X 10,10, 120 LBS. X 11

--SUPERSET WITH--

FACE PULLS
100 LBS. X 12, 120 LBS. X 12,12,11

DUMBBELL SIDE LATERAL RAISES
30'S X 11,10, 40'S X 9,8

DUMBBELL SHRUGS
90'S X 10,10,10

--SUPERSET WITH--

V-BAR TRICEPS PUSHDOWNS
90 LBS. X 12 (WU), 120 LBS. X 10, 130 LBS. X 10,10

HEAVY DUMBBELL HOLDS
90'S X 45 SECONDS, 40 SECONDS

SWISS BALL CRUNCHES
15,15

DECLINE SIT-UPS
15,15

Fun workout. Tomorrow will be Max Effort Lower Body.

braves561
06-17-10, 9:35 pm
JUNE 17,2010
MAX EFFORT LOWER BODY

BARBELL SQUAT (WORK TO 3-5 RM)
135 LBS. X 10, 225 LBS. X 5, 275 LBS. X 5, 315 LBS. X 3 (3RM), 225 LBS. X 8

BULGARIAN SPLIT SQUAT WITH FRONT FOOT ELEVATED
30'S X 10, 40'S X 10,10

SWISS BALL BACK BRIDGE WITH LEG CURL
12,10,10

AB CIRCUIT (SPRINTER SIT-UPS, V-UPS, TOE TOUCHES, HIP UPS)
20 (EACH) ,15 (EACH)

SEATED CALF RAISES
90 LBS. X 12, 135 LBS. X 10,10

Off day tomorrow. I have a baseball game.

braves561
06-21-10, 7:35 pm
Left trap is in a lot of pain today. Feels tight like a pinched nerve so I went light on the neutral grip presses.

JUNE 20,2010
UPPER BODY

WIDE GRIP CABLE ROW
90 LBS. (WU) X 12, 125 LBS. X 8, 155 LBS. X 8,8,8

--60 SEC REST IN BETWEEN, SUPERSET WITH--

DUMBBELL FLAT BENCH PRESS
40'S X 15 (WU), 60'S X 8,8,8,8

CHIN-UPS
BW X 8,8,8,8

--60 SEC REST IN BETWEEN, SUPERSET WITH--

STANDING NEUTRAL GRIP SHOULDER PRESS
15'S X 15 (WU), 30'S X 8,8,8,8

REVERSE CRUNCHES
15,15

--SUPERSET WITH--

PLANKS
60 SECONDS

Tuesday will be Lower Body.

braves561
06-22-10, 11:58 pm
JUNE 22,2010
LEGS

FREE SQUATS
30,30,25,25,30
--SUPERSET WITH--
BACK SQUATS
135 LBS. X 10, 225 LBS. X 5, 245 LBS. X 5, 275 LBS. X 3, 245 LBS. 5

LEG CURL
120 LBS. X 12, 165 LBS. X 10, 180 LBS. X 8

DUMBBELL SLDL
60'S X 10,10, 80'S X 8
--SUPERSET WITH--
BOX JUMPS (ON A HIGH BENCH)
3,3,3

DECLINE SIT-UPS
40,25

HANGING LEG RAISES
20,20

TOE PRESS ON LEG PRESS SLED
2 PPS X 20,15,15


THOUGHTS: Fun workout. It was like 100 degrees at the gym.

braves561
06-30-10, 9:02 pm
Rp = rest pause
ds = drop set
ps = per side
pps = plates per side.

june 24,2010
chest/calves

incline barbell bench press (haven't done incline bb in a year or so)
45 lbs. X 15, 95 lbs. X 10,8, 115 lbs. X 5, 125 lbs. X 2

flat dumbbell bench press
45's x 10, 60's x 6, 70's x 5 rp 2 rp 3

incline dumbbell flies
35's x 8, 40's x 8, 45's x 8 ds 35's x 4

cable crossovers
20 ps x 15, 40 ps x 10, 40 ps x 23

standing calf raises
135 lbs. X 15, 225 lbs. X 12,10, 315 lbs. X 14 ds 225 lbs. X 16 ds 135 lbs. X 22

toe press on leg press sled
3 pps x 10, 4 pps x 10,10,10,10,10,10,10,10,10,10

braves561
06-30-10, 9:03 pm
JUNE 25,2010
DEADLIFT/DELTS/TRAPS

DEADLIFT
135 LBS. X 10, 225 LBS. 5, 5, 5

LIFE FITNESS MACHINE SHOULDER PRESS
40 LBS. X 15, 90 LBS. X 7 RP 6 RP 4

DUMBBELL SIDE LATERAL
30'S X 8, 40'S X 8, 45'S X 4 RP 3 RP 3

ONE ARM CABLE LATERAL
10 PS X 12, 10 PS X 23

BARBELL SHRUG
135 LBS. X 12, 225 LBS. X 10, 315 LBS. X 7 DS 225 LBS. X 8 DS 135 LBS. X 10

DUMBBELL SHRUG
80'S X 22

SWISS BALL CRUNCHES
20,15

NOTES: I don't go past 225 lbs. on deadlifts because I have aortic stenosis in my heart. Also, my left trap was giving me some trouble again today especially on the shoulder press..

braves561
06-30-10, 9:03 pm
JUNE 27,2010
BACK

ACTIVITY: BASEBALL GAME

BENT OVER ROWS
135 LBS. X 12, 185 LBS. X 6 RP 5 RP 5

REVERSE GRIP LAT PULLDOWN
90 LBS. X 15, DROPSET --> 144 LBS. X 8, 120 LBS. X 8, 90 LBS. X 9

CHEST SUPPORTED T-BAR ROWS
45 LBS. X 10, 90 LBS. X 9 RP 6 RP 5

WIDE GRIP SEATED CABLE ROW
120 LBS. X 10, DROPSET --> 175 LBS. X 8, 150 LBS. X 8, 120 LBS. X 10, 95 LBS. X 6

DUMBBELL PULLOVER
45 LBS. X 26

BENT OVER DUMBBELL LATERAL
20'S X 15, 25'S X 12 RP 8 RP 6

Notes: Was in a bit of a rush today. I had a baseball game right after my workout so I had to fly through the workout. Our team lost the game because I dropped a throw at first base in the last inning and they scored two runs. LOL!

braves561
06-30-10, 9:03 pm
JUNE 29,2010
ARMS

ACTIVITY: BASEBALL GAME

TRICEPS V-BAR PRESSDOWNS
70 LBS. X 15, 100 LBS. X 10, 130 LBS. X 8, DROPSET---> 170 LBS. X 6, 140 LBS. X 5, 110 LBS. X 5

SKULLCRUSHERS
65 LBS. X 10,10, 75 LBS. X 6 RP 4 RP 3

OVERHEAD DUMBBELL EXTENSION
45 LBS. X 21

BARBELL CURL
45 LBS. X 12, 65 LBS. X 10, 75 LBS. X 8 RP 5 RP 5

DUMBBELL PREACHER CURL
25 LBS. X 10,10

CABLE CURL
50 LBS. X 10,10,10,10,10,10,10,10

BARBELL WRIST CURL
45 LBS. X 15, 95 LBS. X 12,10

DECLINE SIT-UPS
25

Notes: Almost blacked out after my eighth set of cable curls. My vision got all crossed up and I couldn't see straight. I have no idea what it was. Had a baseball game tonight as well. We lost 17-10 lol. Tomorrow is Legs and I can't wait to destroy them! OH and my Vanilla Solution 5 came in the mail today! Gonna try it out before bed tonight as my last meal!

Cellardweller
07-01-10, 9:57 pm
Crazy arm work out brother. You probably lost that game because you couldn't move your arms.

braves561
07-01-10, 11:27 pm
Crazy arm work out brother. You probably lost that game because you couldn't move your arms.

LOL. I wish I could blame it on that. Our defense was atrocious. We must've had 6-7 errors.

braves561
07-01-10, 11:33 pm
July 1,2010
upper body

--superset a (60 secs. Rest in between exercises)--

wide grip seated cable row
115 lbs. X 15 (wu), 175 lbs. X 8,8,8,8

dumbbell flat bench press
40's x 15 (wu), 60's x 8,8,8,8

--superset b (60 secs. Rest in between exercises--

chin-ups
bw x 8,8,8,8

standing neutral grip dumbbell shoulder press
20's x 10 (wu), 30's x 8,8,8,8

--superset c (60 secs. Rest in between exercises--

reverse crunches
15,15

planks
60 seconds

Sorrow
07-02-10, 3:06 pm
looks like your plowing through! Good work! Why don't you swing by the Akron/Canton page on the ABC we've got a meeting coming up on the 24th.

braves561
07-02-10, 10:00 pm
looks like your plowing through! Good work! Why don't you swing by the Akron/Canton page on the ABC we've got a meeting coming up on the 24th.

Thanks man! I'll check out the page. My sister lives in Canton so I could kill two birds with one stone by visiting her and heading to the meet-up.

braves561
07-02-10, 10:04 pm
JULY 2,2010
LEGS

WARM-UP: 1 mile ride on exercise bike

BACK SQUATS
135 LBS. X 15, 185 LBS. X 20, 225 LBS. X 6, 275 LBS. X 6, 225 LBS. X 10, 135 LBS. X 15

LEG EXTENSION
120 LBS. X 15, 150 LBS. X 12, 210 LBS. X 8, 225 LBS. X 6

LEG CURL
90 LBS. X 15, 120 LBS. X 12, 150 LBS. X 8, 165 LBS. X 6

STANDING CALF RAISES
135 LBS. X 30, 225 LBS. X 20, 275 LBS. X 10, 315 LBS. X 6,6

Notes: Really fun and exhausting workout. My legs felt like bologna afterwards. Can't wait to hit the gym tomorrow for Chest :D.

braves561
07-03-10, 8:02 pm
JULY 3,2010
CHEST/FRONT DELTS/ABS

NOTES: HAVING PAIN IN MY LEFT TRAP STILL.

INCLINE BARBELL BENCH PRESS (SECOND TIME DOING THESE IN A YEAR OR SO)
45 LBS. X 20, 95 LBS. X 6, 115 LBS. X 6, 95 LBS. X 10, 65 LBS. X 15

FLAT DUMBBELL BENCH PRESS
40'S X 15, 50'S X 12, 60'S X 8, 65'S X 6

DIPS
BW X 15,15,12,12

SEATED DUMBBELL SHOULDER PRESS (THESE REALLY AGGRAVATED MY LEFT TRAP)
35'S X 12,10,8,6

DUMBBELL FRONT RAISES
15'S X 12,12,12,12

SIX INCH LYING LEG RAISES
20,20,20

CRUNCHES
20,20,20

MORE NOTES: Not sure what it is, but my left trap has been hurting me a lot lately especially on any type of incline or shoulder press. Who knows what it could be. My guess would be a pinched nerve lol.

braves561
07-05-10, 11:55 pm
JULY 4, 2010
OFF

JULY 5, 2010
OFF

I really needed these days off. My body was feeling a bit rundown so I decided to up my calories a bit to 2800 and get my sleep arranged. These days were planned off days anyways so nothing through me off my schedule. Gonna hit it hard tomorrow at 6 am. I went to a family picnic on the 5th and was sweating like mad. Very hot out lol.

braves561
07-08-10, 4:04 pm
July 7,2010
chest/biceps

flat dumbbell bench press
40's x 15, 55's x 8, 60's x 8,8,8

incline barbell bench press (still getting used to incline bench again)
45 lbs. X 20, 95 lbs. X 8,8,8

flat dumbbell flys
40's x 12,12,12

barbell curl
45 lbs. X 6, 65 lbs. X 6, 85 lbs. X 6,6

hammer curl
40's x 10,10,10

wrist curl
45 lbs. X 15, 95 lbs. X 15,15,15

decline sit-ups
30

hanging leg raises
15

braves561
07-08-10, 8:33 pm
July 8,2010
legs

back squats
135 lbs. X 10, 185 lbs. X 6, 225 lbs.x 6,6, 185 lbs. X 6

hack squats
1pps x 15, 2pps x 20,16

ghr
bw x 10,10,10

standing calf raises
135 lbs. X 12, 225 lbs. X 12, 275 lbs. X 12,12,12

toe press with leg press sled
2pps x 10, 4pps x 10,10,10

decline sit-ups
25

Thoughts: Wasn't really feeling the squats today. My trap is killing me and it was hard supporting the weight as well as my left knee that's been giving me trouble for awhile. More stretching before my leg workouts will be done. Yoga, baseball practice, and maybe a round of golf tomorrow.

braves561
07-09-10, 8:00 pm
July 9,2010

Off from lifting. Went to practice, but no one showed up so me and a bud just played catch and threw each other grounders

braves561
07-12-10, 4:22 pm
JULY 10,2010
UPPER BODY

--SUPERSET A (REST 60 SECONDS BETWEEN EXERCISES)--

WIDE GRIP CABLE ROW
115 LBS. X 15, 175 LBS. X 8,8,8, 155 LBS. X 8

DUMBBELL BENCH PRESS (DECIDED TO GO LIGHT ON THESE, BENCHED ABOUT 3X THIS WEEK)
40'S X 15, 60'S X 8, 50'S X 8,8,8

--SUPERSET B (REST 60 SECONDS BETWEEN EXERCISES)--

CHIN-UPS
BW X 8,8,8,8

STANDING NEUTRAL GRIP DUMBBELL SHOULDER PRESS
15'S X 20, 30'S X 8,8,8,8

--SUPERSET C--

REVERSE CRUNCHES
15,15

PLANKS
60 SECONDS

THOUGHTS: Fun workout, but I entered the gym with a migraine and not being able to see anything. That sucked.

braves561
07-12-10, 4:25 pm
JULY 11,2010
LOWER BODY

Activity: Had baseball game at 8 PM.

--SUPERSET A (REST 90 SECONDS IN BETWEEN EXERCISES)--

FRONT SQUATS (STILL GETTING USED TO THESE)
95 LBS. X 10, 135 LBS. X 8,8, 155 LBS. X 8,8,8

STEP-UPS
45 LBS. X 8, 95 LBS. X 5,5,5,5,5

SUPINE LEG EXTENSION AND LEG CURL WITH EXERCISE BALL
10

--SUPERSET B--

CABLE WOOD CHOPS
10

SIDE PLANKS
45 SECONDS PER SIDE

THOUGHTS: Another fun workout. First superset was painful.

braves561
07-12-10, 4:28 pm
Forgot to add something to July 10,2010 workout

ROPE TRICEPS PUSHDOWNS
60 LBS. X 12, 90 LBS. X 10, 90 LBS. X 10 DROPSET--> 60 LBS. X 15, 30 LBS. X 15

braves561
10-05-10, 3:25 pm
I have still been training consistently, just stopped logging on here.

I shall continue logging again.

I am following the newly released "Show and Go" training program by Eric Cressey. It is an awesome program to build strength, lean muscle, and make an athlete more athletic and functional.

braves561
10-05-10, 3:26 pm
9.22.2010

Show and Go Training
Phase 1
Week 1

Weight: 165 lbs. (Weigh-in each Saturday) *Adding more calories!*

Warm-Ups Included

15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout

A1. Front Squat - 5x3
45 lbs. x 10, 135 lbs. x 8, 155 lbs. x 8, 185 lbs. x 3, 3, 3, 3, 3

A2. Scapular Wall Slides - 4x8
8, 8, 8, 8

B. Speed Deadlifts - 6x2@50% 1RM
185 lbs. x 2, 2, 2, 2, 2, 2

C1. Dumbbell Reverse Lunges with Deficit - 3x8/side
30's x 8, 8, 8

C2. Off Bench Oblique Holds - 3x20 seconds/side
20 seconds/side, 20 seconds/side, 20 seconds/side

D1. Split-Stance Kneeling Abductor Stretch - 2x30 seconds/side
30 seconds, 30 seconds

D2. 1-Arm Doorway Pec Stretch - 2x30 seconds/side
30 seconds, 30 seconds

Thoughts: Man was I drenched! Awesome Awesome Awesome! Great start to this brand new program. I couldn't find anything to foam roll with pre-workout until after my workout when I found a foam roller in my garage from a previous rehab visit a couple years ago from my dad. This program is so much fun and I feel like a billion bucks. I would list the stretching and foam rolling exercises/examples, but out of respect to Eric, I can't. Tomorrow is a day of Sprints! Can't wait! If anyone has any questions about this program, let me know and I'll try to answer it the best I can.

braves561
10-05-10, 3:26 pm
9.23.2010

Show and Go Training
Phase 1
Week 1

Weight: 165 lbs. (Weigh-in each Saturday)

Mobility Warm-Up

2 minute warm-up on exercise bike
15 minutes of HIIT intervals on exercise bike (40 seconds steady pedal, 20 seconds sprint)
2 minute cooldown on exercise bike

After that I stretched, did some core work for a bit then biked for 10 minutes more.

Thoughts: Today was a scheduled day for HIIT so that's what I did. Not much to it, meh.

braves561
10-05-10, 3:26 pm
9.24.2010

Show and Go Training
Phase 1
Week 1

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout

A1. Alternating Flat Dumbbell Bench Press - 4x5/side
35's x 10, 50's x 5, 55's x 5, 65's x 5, 5

A2. Close Grip Pull-ups 3x5
BW x 10, 10, 10, 10

B1. Feet Elevated Push-ups - 3x10
BW x 10, 10, 10

B2. Seated Cable Row - Pronated Grip - 3x10
165 lbs. x 10, 175 lbs. x 8, 10

C1. Dumbbell Hammer Curl - 3x8
35's x 10, 8, 40's x 8

C2. Bent Over Trap Raise - 3x10
10's x 8, 8, 8

D1. Ab Bar Roll-out - 3x8
8, 8, 8

D2. Walking Spider-Man with Overhead reach - 3x5/side
5, 5, 5

Thoughts: Great and exhausting workout. I have never done 4 of the exercises here, but still did well.

braves561
10-05-10, 3:27 pm
9.25.2010

Show and Go Training
Phase 1
Week 1

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout

A1. Slightly Elevated Deadlifts - 4x5
135 lbs. x 10, 225 lbs. x 5, 5, 5, 5

A2. Wall Ankle Mobs - 3x8/side
8, 8, 8

B1. Walking Dumbbell Lunges - 4x6/side
30's x 6, 6, 6, 6

B2. Quadruped Chin Tucks - 3x5
5, 5, 5

C1. Side Bridge Wall Slides - 3x10/side
10, 10, 10

C2. Glute Ham Raises - 3x6
BW x 6, 6, 6

D1. Stability Ball Abductor Stretch on Wall - 2x30 seconds
30 seconds, 30 seconds

D2. Kneeling Heel to Butt Stretch - 2x30 seconds
30 seconds, 30 seconds

Thoughts: I really liked this workout. I stick to 225 on deadlifts because of the aortic stenosis in my heart. The leg work and stretching was great because I felt it is helping with mobility and taking a lot of the tightness away making me feel more flexible.

braves561
10-05-10, 3:27 pm
9.26.2010

Show and Go Training
Phase 1
Week 1

Weight: 165 lbs. (Weigh-in each Saturday)

Mobility Warm-Up

Side Shuffle (15 yards)
High Knee Step (15 yards)
Easy Carioca (15 yards)
Back Pedal (15 yards)

15-yard side shuffle to 15-yard sprint x 4 per side
50-yard build-ups x 8 @ 80%

Thoughts: Sprinted outside in cold weather. Felt good though. I feel quicker already than I was when I was playing baseball over the summer. Tomorrow finishes up Week 1 with an upper body workout.

braves561
10-05-10, 3:27 pm
9.27.2010

Show and Go Training
Phase 1
Week 1

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout

A1. Close Grip Bench Press - 5x3
115 lbs. x 10, 145 lbs. x 5, 155 lbs. x 3, 3, 3, 3, 3

A2. Pull-ups - 5x3
BW x 3, 3, 3, 6, 6 *Adding weight next week.*

B1. Low Incline Dumbbell Bench Press - 3x6
40's x 12, 50's x 6, 6, 55's x 6

B2. Chest Supported Row with Neutral grip - 3x10
80 lbs. x 10, 10, 10

C1. Prone Bridge Arm March - 3x10/side
10, 10, 10

C2. Side Lying External Rotation 30 degrees - 3x10
15 lbs. x 10, 10, 10

D1. Elbow Wrist Flexor Stretch - 2x30 seconds
30 seconds, 30 seconds

D2. Hamstring Stretch 3 directions - 2x15 seconds, 15 seconds, 15 seconds
15 seconds, 15 seconds, 15 seconds

Thoughts: Got a great pump throughout the workout. It was a blast. I feel awesome through week one of this program. Me and my friend stretched each other instead of using a band on the hamstring stretches because the gym didn't have bands. Tomorrow is a day OFF, the first of this program and coincidentally it is my 23rd birthday. When I get home from classes, I will be relaxing all day. Things pick back up on Wednesday when Week 2 begins.

braves561
10-05-10, 3:28 pm
9.29.2010

Show and Go Training
Phase 1
Week 2

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout

A1. Front Squat - 4x3
115 lbs. x 7, 135 lbs. x 5, 155 lbs. x 3, 185 lbs. x 3, 205 lbs. x 3, 3, 3

A2. Scapular Wall Slides - 3x8
8, 8, 8

B. Speed Deadlifts - 6x2@55% 1RM
135 lbs. x 10, 205 lbs. x 2, 2, 2, 2, 2, 2

C1. Dumbbell Reverse Lunges with Deficit - 3x8/side
30's x 8, 8, 8

C2. Off Bench Oblique Holds - 3x20 seconds/side
20 seconds/side, 20 seconds/side, 20 seconds/side

D1. Split-Stance Kneeling Abductor Stretch - 2x30 seconds/side
30 seconds, 30 seconds

D2. 1-Arm Doorway Pec Stretch - 2x30 seconds/side
30 seconds, 30 seconds

Thoughts: Great workout again. This program is awesome. Front Squats went up a lot this week and are feeling a lot easier now. My knee pain is practically gone and I feel all around awesome. Can't wait for tomorrow!

braves561
10-05-10, 3:28 pm
9.30.2010

Show and Go Training
Phase 1
Week 2

Weight: 165 lbs. (Weigh-in each Saturday)

Mobility Warm-Up
Foam Rolling

2 minute warm-up on exercise bike
15 minutes of HIIT intervals on exercise bike (40 seconds steady pedal, 20 seconds sprint)
2 minute cooldown on exercise bike

Afterwards, I decided to do some stretching then threw in..

Weighted Decline Sit-Ups
BW + 45 lbs. x 15, 15

Back Hyper Extensions
BW x 10, 10

Hanging Leg Raises
15

Thoughts: Easy cardio day. I was drenched after it though. Can't wait to lift tomorrow.

braves561
10-05-10, 3:28 pm
10.1.2010

Show and Go Training
Phase 1
Week 2

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included
Cardio: Walked home from the gym about 1.5 miles and about .5 miles to the gym

15 minutes of stretching pre-workout
15 minutes of foam rolling pre-workout

A1. Alternating Flat Dumbbell Bench Press - 4x5/side
40's x 10, 55's x 5, 65's x 5, 5, 70's x 5, 65's x 5

A2. Close Grip Pull-ups 3x5
BW x 10, 8, 5, 5, 5

B1. Feet Elevated Push-ups - 3x10
BW x 10, 10, 10

B2. Seated Cable Row - Pronated Grip - 3x10
155 lbs. x 10, 175 lbs. x 9, 10

C1. Dumbbell Hammer Curl - 3x8
40's x 8, 45's x 8, 8

C2. Bent Over Trap Raise - 3x10
10's x 8, 8, 8

D1. Ab Bar Roll-out - 3x8
8, 8, 8

D2. Walking Spider-Man with Overhead reach - 3x5/side
5, 5, 5

Thoughts: Wow. What a workout! Numbers are up all around and I feel awesome. The pump throughout the workout was awesome as well. I am noticing deeper cuts in my physique which is a good sign as well. I am hoping to gain 5-10 lbs. throughout this program so we'll see, but seeing as all of my lifts are going up then something must be going right. I do have to note that my left rotator cuff was hurting during the benching. Hopefully that goes away! Can't wait to lift again tomorrow.

braves561
10-05-10, 3:29 pm
10.2.2010

Show and Go Training
Phase 1
Week 2

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

15 minutes of stretching pre-workout

A1. Slightly Elevated Deadlifts - 4x5
135 lbs. x 10, 225 lbs. x 5, 5, 5, 5

A2. Wall Ankle Mobs - 3x8/side
8, 8, 8

B1. Walking Dumbbell Lunges - 3x6/side
40's x 6, 6, 6

B2. Quadruped Chin Tucks - 3x5
5, 5, 5

C1. Side Bridge Wall Slides - 3x10/side
10, 10, 10

C2. Glute Ham Raises - 3x6
BW x 10, 10, 10

D1. Stability Ball Abductor Stretch on Wall - 2x30 seconds
30 seconds, 30 seconds

D2. Kneeling Heel to Butt Stretch - 2x30 seconds
30 seconds, 30 seconds

Thoughts: I woke up early and knocked out this workout. It was fun and once again I was drenched. I still won't go higher than 225 on deads due to my heart problem. Not gonna let ego kill me. Went to a family picnic afterwards and fished in the pouring rain for 7 hours. Tomorrow will be sprints. Hopefully not in the mud!

braves561
10-05-10, 3:29 pm
10.4.2010

Show and Go Training
Phase 1
Week 2

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout

A1. Close Grip Bench Press - 4x3
45 lbs. x 15, 135 lbs. x 8, 155 lbs. x 3, 160 lbs. x 3, 3, 3, 165 lbs. x 3

A2. Pull-ups - 4x3
BW x 8, 7, 7, 6 *Adding weight next week.*

B1. Low Incline Dumbbell Bench Press - 3x6
35's x 12, 55's x 6, 60's x 6, 6

B2. Chest Supported Row with Neutral grip - 3x10
45 lbs. x 10, 80 lbs. x 10, 10, 10

C1. Prone Bridge Arm March - 3x10/side
10, 10, 10

C2. Side Lying External Rotation 30 degrees - 3x10
15 lbs. x 10, 10, 10

D1. Elbow Wrist Flexor Stretch - 2x30 seconds
30 seconds, 30 seconds

D2. Hamstring Stretch 3 directions - 2x15 seconds, 15 seconds, 15 seconds
15 seconds, 15 seconds, 15 seconds

Thoughts: Decided to take yesterday off as I had a stomach ache. Tomorrow is supposed to be a day off, but instead I will be doing Sunday's sprint work in it's place. Awesome workout. Lifts went up all around. I felt awesome. My friend and I stretched each other out with the hamstring stretches because we still don't have bands. Amazing day in the gym though. Also, I helped my Grandma move clothes up and down stairs for two hours as well.

braves561
10-06-10, 5:39 pm
10.6.2010

Show and Go Training
Phase 1
Week 3

Weight: 165 lbs. (Weigh-in each Saturday) *Adding more calories!*

Warm-Ups Included

15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout

A1. Front Squat - 5x3
45 lbs. x 10, 135 lbs. x 5, 185 lbs. x 3, 205 lbs. x 3, 3, 3, 225 lbs. x 3, 2

A2. Scapular Wall Slides - 4x8
8, 8, 8, 8

B. Speed Deadlifts (barefoot) - 6x2@60% 1RM
135 lbs. x 3, 225lbs. x 2, 2, 2, 2, 2, 2

C1. Dumbbell Reverse Lunges with Deficit - 3x8/side
35's x 8, 8, 8

C2. Off Bench Oblique Holds - 3x20 seconds/side
20 seconds/side, 20 seconds/side, 20 seconds/side

D1. Split-Stance Kneeling Abductor Stretch - 2x30 seconds/side
30 seconds, 30 seconds

D2. 1-Arm Doorway Pec Stretch - 2x30 seconds/side
30 seconds, 30 seconds

Thoughts: Front Squats went up a lot today! It was an awesome stellar workout again. The results just keep improving. I was surprised because I could only get 225 for 2 on Fronts a couple weeks ago and today I got it for a set of 3 and 2. Tomorrow will be 100m sprints. Zzzzzzzip!

braves561
10-07-10, 8:33 pm
10.7.2010

Show and Go Training
Phase 1
Week 3

Weight: 165 lbs. (Weigh-in each Saturday)

Mobility Warm-Up
Foam Rolling

2 minute warm-up on exercise bike
15 minutes of HIIT intervals on exercise bike (40 seconds steady pedal, 20 seconds sprint)
2 minute cooldown on exercise bike

Thoughts: Fun day of cardio. My legs were feeling massive DOMS from yesterday. Tomorrow is back to the weights!

Cellardweller
10-07-10, 8:58 pm
Welcome back bro. Awesome that you're fired up about this new routine. Some shit there I never heard of or done myself too.

prowrestler
10-07-10, 9:01 pm
training looks good.

have you done any matches yet

braves561
10-07-10, 10:53 pm
Welcome back bro. Awesome that you're fired up about this new routine. Some shit there I never heard of or done myself too.

Thanks man! I'm just happy this is helping me. My training had gotten pretty stagnant. To be honest, knock on wood, its healed some of my previous injuries already.


training looks good.

have you done any matches yet

Thanks bud.

Nope. Not even trained yet. I'm hoping I'll be trained by late 2011 or so.

braves561
10-08-10, 1:42 pm
10.8.2010

Show and Go Training
Phase 1
Week 3

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Alternating Flat Dumbbell Bench Press - 5x5/side
40's x 10, 55's x 6, 65's x 5, 5, 5, 5, 70's x 3

A2. Close Grip Pull-ups 3x5
BW x 8, 8,8, 5, 5, 5

B1. Feet Elevated Push-ups - 3x10
BW x 10, 10, 10

B2. Seated Cable Row - Pronated Grip - 3x10
125 lbs. x 10, 165 lbs. x 10, 10, 10

C1. Dumbbell Hammer Curl - 3x8
25's x 10, 40's x 8, 45's x 8, 8

C2. Bent Over Trap Raise - 3x10
10's x 10, 10, 10

D1. Ab Bar Roll-out - 3x8 (used a 45 on each side to get a better stretch)
8, 8, 8

D2. Walking Spider-Man with Overhead reach - 3x5/side
5, 5, 5

Thoughts: Awesome awesome workout. I was drenched and flew through it. I really love the supersetting. I went in and got the workout done early. Tomorrow I'll be lifting mega early in the morning. Can't wait.

braves561
10-09-10, 8:49 pm
10.9.2010

Show and Go Training
Phase 1
Week 3

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of foam rolling
10 minutes of stretching

A1. Slightly Elevated Deadlifts - 5x5
135 lbs. x 10, 225 lbs. x 5, 5, 5, 5, 5

A2. Wall Ankle Mobs - 4x8/side
8, 8, 8, 8

B1. Walking Dumbbell Lunges - 4x6/side
45's x 6, 6, 6, 6

B2. Quadruped Chin Tucks - 3x5
5, 5, 5

C1. Side Bridge Wall Slides - 3x10/side
10, 10, 10

C2. Glute Ham Raises - 3x6
BW x 6, 6, 6

D1. Stability Ball Abductor Stretch on Wall - 2x30 seconds
30 seconds, 30 seconds

D2. Kneeling Heel to Butt Stretch - 2x30 seconds
30 seconds, 30 seconds

Thoughts: Woke up on four hours of sleep and did this workout. I was drained. It was a great workout though. Tomorrow will be sprints. I can't wait to go to sleep tonight.

prowrestler
10-09-10, 9:30 pm
training hard i can see.

i feel ya on the lack of sleep b4 gym, bout to indulge on that now

braves561
10-09-10, 11:06 pm
training hard i can see.

i feel ya on the lack of sleep b4 gym, bout to indulge on that now

If there's one thing I absolutely suck at, it's sleeping lol.

prowrestler
10-10-10, 1:44 am
If there's one thing I absolutely suck at, it's sleeping lol.

gf slept over....i went to bed at 1...this afternoon.

braves561
10-10-10, 1:35 pm
gf slept over....i went to bed at 1...this afternoon.

lol that blows....maybe....unless to quote Shawn Michaels...

"I did not sleep with that intern. As a matter of fact, I was UP ALL NIGHT!!"

braves561
10-10-10, 1:36 pm
10.10.2010

Show and Go Training
Phase 1
Week 3

Weight: 165 lbs. (Weigh-in each Saturday)

Mobility Warm-Up

Side Shuffle (15 yards)
High Knee Step (15 yards)
Easy Carioca (15 yards)
Back Pedal (15 yards)

15-yard side shuffle to 15-yard sprint x 4 per side
50-yard build-ups x 8 @ 90%
20 minutes on exercise bike

Thoughts: Great workout to start the Sunday. TNA PPV to watch tonight. Can't wait to lift tomorrow either. ZZiip!

prowrestler
10-10-10, 7:26 pm
lol that blows....maybe....unless to quote Shawn Michaels...

"I did not sleep with that intern. As a matter of fact, I was UP ALL NIGHT!!"

;)

braves561
10-11-10, 5:44 pm
10.11.2010

Show and Go Training
Phase 1
Week 3

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling post-workout

A1. Close Grip Bench Press - 6x3
45 lbs. x 20, 135 lbs. x 6, 145 lbs. x 3, 160 lbs. x 3, 3, 3, 3, 3, 3

A2. Pull-ups - 6x3
BW x 6, 3, 4, 8, 8, 9

B1. Low Incline Dumbbell Bench Press - 3x6
40's x 10, 55's x 6, 60's x 6, 6

B2. Chest Supported Row with Neutral grip - 3x10
80 lbs. x 10, 10, 10

C1. Prone Bridge Arm March - 3x10/side
10, 10, 10

C2. Side Lying External Rotation 30 degrees - 3x10
15 lbs. x 10, 10, 10

D1. Elbow Wrist Flexor Stretch - 2x30 seconds
30 seconds, 30 seconds

D2. Hamstring Stretch 3 directions - 2x15 seconds, 15 seconds, 15 seconds
15 seconds, 15 seconds, 15 seconds

Thoughts: Another stellar workout. I was soaked again in sweat throughout the workout. The supersetting is no joke. Can't wait to enjoy the day off tomorrow. Too bad I have classes.

braves561
10-13-10, 8:36 pm
10.13.2010

Show and Go Training
Phase 1
Week 2

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Front Squat - 3x3
45 lbs. x 20, 135 lbs. x 6, 185 lbs. x 5, 205 lbs. x 3, 225 lbs. x 3, 245 lbs. x 2 *PR*, 155 lbs. x 10

A2. Scapular Wall Slides - 3x8
8, 8, 8

B. Speed Deadlifts - 4x2@65% 1RM
135 lbs. x 5, 235 lbs. x 2, 2, 2, 2

C1. Dumbbell Reverse Lunges with Deficit - 3x8/side
45's x 8, 8, 8

C2. Off Bench Oblique Holds - 3x20 seconds/side
20 seconds/side, 20 seconds/side, 20 seconds/side

D1. Split-Stance Kneeling Abductor Stretch - 2x30 seconds/side
30 seconds, 30 seconds

D2. 1-Arm Doorway Pec Stretch - 2x30 seconds/side
30 seconds, 30 seconds

Thoughts: Set two PR's today. I got 245 for 2 on front squats which is a huge PR and I worked up to 45's on the DB reverse lunges. I really really enjoy this program. I feel like a completely different person. Tomorrow is an HIIT day. Zzzzip!

Cellardweller
10-13-10, 8:52 pm
Congrats on those PR's!

braves561
10-13-10, 8:58 pm
Congrats on those PR's!

thanks man!

braves561
10-19-10, 3:34 pm
10.14.2010

Show and Go Training
Phase 1
Week 4

Weight: 165 lbs. (Weigh-in each Saturday)

Mobility Warm-Up
Foam Rolling

2 minute warm-up on exercise bike
15 minutes of HIIT intervals on exercise bike (40 seconds steady pedal, 20 seconds sprint)
2 minute cooldown on exercise bike

Hanging Leg Raises
15, 15, 15

Back Hyper Extensions
15, 15, 15

Thoughts: Good day.

braves561
10-19-10, 3:36 pm
10.15.2010

Show and Go Training
Phase 1
Week 4

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Alternating Flat Dumbbell Bench Press - 3x5/side
40's x 12, 60's x 8, 65's x 5, 70's x 5, 5

A2. Close Grip Pull-ups 3x5
BW x 10, 10, 5, 5, 5

B1. Feet Elevated Push-ups - 3x10
BW x 10, 10, 10

B2. Seated Cable Row - Pronated Grip - 3x10
125 lbs. x 10, 175 lbs. x 10, 10, 10

C1. Dumbbell Hammer Curl - 3x8
25's x 12, 40's x 8, 45's x 8, 8

C2. Bent Over Trap Raise - 3x10
10's x 10, 10, 10

D1. Ab Bar Roll-out - 3x8 (used a 10 on each side to get a better stretch)
8, 8, 8

D2. Walking Spider-Man with Overhead reach - 3x5/side
5, 5, 5

Thoughts: Great workout. I felt awesome after. Can't wait for Phase 2!

braves561
10-19-10, 3:37 pm
10.16.2010

Show and Go Training
Phase 1
Week 4

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of foam rolling
10 minutes of stretching

A1. Slightly Elevated Deadlifts - 4x5
135 lbs. x 10, 225 lbs. x 5, 5, 5, 5

A2. Wall Ankle Mobs - 3x8/side
8, 8, 8

B1. Walking Dumbbell Lunges - 3x6/side
45's x 6, 6, 6

B2. Quadruped Chin Tucks - 3x5
5, 5, 5

C1. Side Bridge Wall Slides - 3x10/side
10, 10, 10

C2. Glute Ham Raises - 3x6
BW x 6, 6, 6

D1. Stability Ball Abductor Stretch on Wall - 2x30 seconds
30 seconds, 30 seconds

D2. Kneeling Heel to Butt Stretch - 2x30 seconds
30 seconds, 30 seconds

Thoughts: Another stellar workout. I flew through it.

braves561
10-19-10, 3:39 pm
10.17.2010

Show and Go Training
Phase 1
Week 4

Weight: 165 lbs. (Weigh-in each Saturday)

Mobility Warm-Up

Side Shuffle (15 yards)
High Knee Step (15 yards)
Easy Carioca (15 yards)
Back Pedal (15 yards)

15-yard side shuffle to 15-yard sprint x 3 per side
50-yard build-ups x 5 @ 100%

45 minutes of basketball

Thoughts: I was soaked. Sprints felt awesome then basketball after just created more DOMS lol.

braves561
10-19-10, 3:41 pm
10.18.2010

Show and Go Training
Phase 1
Week 4

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling post-workout

A1. Close Grip Bench Press - 3x3
45 lbs. x 30, 135 lbs. x 10, 155 lbs. x 5, 160 lbs. x 3, 165 lbs. x 3, 170 lbs. x 3, 3

A2. Pull-ups - 3x3
BW x 10, 10, 8, 8

B1. Low Incline Dumbbell Bench Press - 3x6
40's x 10, 60's x 6, 6, 6

B2. Chest Supported Row with Neutral grip - 3x10
45 lbs. x 10, 90 lbs. x 10, 10, 10

C1. Prone Bridge Arm March - 3x10/side
10, 10, 10

C2. Side Lying External Rotation 30 degrees - 3x10
15 lbs. x 10, 10, 10

D1. Elbow Wrist Flexor Stretch - 2x30 seconds
30 seconds, 30 seconds

D2. Hamstring Stretch 3 directions - 2x15 seconds, 15 seconds, 15 seconds
15 seconds, 15 seconds, 15 seconds

Thoughts: ALL of my lifts are up drastically since the beginning four weeks ago. Awesome first phase. Tomorrow is a day off and Wednesday starts Phase 2 with brand new exercises!

braves561
10-20-10, 10:13 pm
10.20.2010

Show and Go Training
Phase 2
Week 1

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling post-workout

A1. Sumo Deadlifts - 2x2, 2x4
135 lbs. x 10, 225 lbs. x 5, 275 lbs. x 2, 2, 225 lbs. x 4, 4

A2. Knee Break Ankle Mobilizations - 3x8
8, 8, 8

B1. Barbell Reverse Lunges - with Front Squat Grip - 5x6/side
45 lbs. x 6, 65 lbs. x 6, 6, 6, 6

B2. Yoga Plex - 4x4/side
4, 4, 4, 4

C1. 1- Leg Dumbbell RDL's - 3x8/side
30's x 8, 8, 8

C2. Split Stance Cable Lift - 3x8/side
20 lbs. x 8, 8, 8

D1. Wall Lat Stretch with stabilization - 2x20 seconds/side
20 seconds, 20 seconds

D2. 1-Arm Doorway Pec Stretch - 2x20 seconds/side
20 seconds, 20 seconds

Thoughts: Holy dumps. My legs are absolutely fried. I haven't done 90% of these exercises before and my legs sure felt it. It was a really against the grain type of workout. I was soaked after and could feel DOMS already in my legs specifically my hamstrings. Gonna move up in weight next week though on most exercises. Can't wait for tomorrow!

braves561
10-22-10, 8:44 pm
10.21.2010

Show and Go Training
Phase 2
Week 1

Weight: 165 lbs. (Weigh-in each Saturday)

6 x 200m Sprints with 200m walking after each sprint

Thoughts: Was freezing cold outside. It started raining as well. Fun day for sprints....

braves561
10-22-10, 8:50 pm
10.22.2010

Show and Go Training
Phase 2
Week 1

Weight: 165 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Low Incline Barbell Bench Press - 2x2, 2x4
45 lbs. x 20, 95 lbs.x 10, 115 lbs. x 5, 135 lbs. x 2, 155 lbs. x 2, 135 lbs. x 2, 125 lbs. x 4, 4

A2. Wall Hip Flexor Mobs - 3x8/side
8, 8, 8

B1. Neutral Grip Dumbbell Bench Press - 3x8
40's x 10, 65's x 8, 8, 70's x 8

B2. Towel Pull-ups - 3x6
6, 6, 6

C1. Dumbbell Rows - 4x10/side
65's x 10, 80's x 10, 90's x 10, 9

C2. 1-Leg Feet Elevated Push-ups - 3x5/side
5, 5, 5

D1. Supine No Money - 2x3
3, 3

D2. Quadruped Chin Tucks - 2x5
5, 5

Thoughts: Solid workout. A lot of these exercises I haven't done before or haven't done for awhile. Felt great. Can't wait for tomorrow.

braves561
10-23-10, 8:13 pm
10.23.2010

Show and Go Training
Phase 2
Week 1

Weight: 164 lbs. (Weigh-in each Saturday)

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Front Box Squat - 6x2 with 55% of 1RM
45 lbs. x 12, 140 lbs. x 2, 2, 2, 2, 2, 2

A2A. Prone Row to External Rotation- 3x8
8, 8, 8

A2B. Feet Elevated Scap Push-ups - 3x8
8, 8, 8

B1. Snatch Grip Rack Pull - 3x6
135 lbs. x 10, 225 lbs. x 6, 6, 6

B2. Side-Lying Extension Rotation - 3x8/side
8, 8, 8

C1. Dumbbell Forward Lunges - 3x8/side
45's x 8, 8, 8

C2. Landmines - 3x5/side
70 lbs. x 5, 5, 5

D1. Static Calf Stretch Off Step - 2x30 seconds
30 seconds, 30 seconds

D2. Kneeling Heel to Butt Stretch - 2x30 seconds
30 seconds, 30 seconds

Thoughts: I was drenched. I was so sore after yesterdays workout and this made me more sore ha. Tomorrow is a sprinting day I believe. Zzzzzzzip!

braves561
10-24-10, 7:56 pm
10.24.2010

Show and Go Training
Phase 2
Week 1

Weight: 164 lbs. (Weigh-in each Saturday)

Macros:
105 g Fat
210 g Carbs
202 g Protein
Total Calories: 2593

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

Mobility Warm-Up

Side Shuffle (15 yards)
High Knee Step (15 yards)
Easy Carioca (15 yards)
Back Pedal (15 yards)

Repeated Lateral Heidens - 4x5/side
20-yard Rollover Get Up and Go - 1x5/side

Thoughts: Good day of sprint work. Started listing my macros on here to track. Can't wait to throw ovals tomorrow.

braves561
10-25-10, 8:38 pm
10.25.2010

Show and Go Training
Phase 2
Week 1

Weight: 164 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A. Speed Bench - 6x3 @ 50% of 1RM; 60 seconds rest in between sets
135 lbs. x 3, 3, 3, 3, 3, 3

B1. Chest Supported Row - Pronated Grip - 4x6
45 lbs. x 10, 90 lbs. x 6, 115 lbs. x 6, 6, 6

B2. Dumbbell Push Press - 3x6
20's x 10, 40's x 6, 45's x 6, 50's x 6

C1. T-Push-Ups - 3x6/side
6, 6, 6

C2. Seated Cable Row - Neutral Grip - 3x10
165 lbs. x 10, 10, 10

D1. Ab Bar Rollout with Iso Holds - 3x10-15 seconds
15 seconds, 15 seconds, 15 seconds

D2. Elbow Supported Dumbbell Rotation - 2x10/side
10 lbs. x 10, 10

E. Lying Knee to Knee Stretch - 1x30 seconds
30 seconds

Thoughts: This workout was awesome. My workout partner and I flew through it. Weight on all my lifts are going up as are his. Some new stuff was in this workout, but it was fun. Tomorrow is a whole day OFF. Week 1 of Phase 2 is complete. Next week should be great again! Also, I made an error yesterday on my macros. The new ones on here are accurate. Zzzzzzzip!

braves561
10-27-10, 8:35 pm
10.27.2010

Show and Go Training
Phase 2
Week 2

Weight: 164 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling post-workout

A1. Sumo Deadlifts - 2x2, 2x4
135 lbs. x 10, 225 lbs. x 8, 285 lbs. x 2, 2, 235 lbs. x 4, 4

A2. Knee Break Ankle Mobilizations - 3x8
8, 8, 8

B1. Barbell Reverse Lunges - with Front Squat Grip - 4x6/side
45 lbs. x 6, 65 lbs. x 6, 6, 95 lbs. x 6

B2. Yoga Plex - 3x4/side
4, 4, 4

C1. 1- Leg Dumbbell RDL's - 3x8/side
35's x 8, 8, 8

C2. Split Stance Cable Lift - 3x8/side
20 lbs. x 8, 30 lbs. x 8, 8

D1. Wall Lat Stretch with stabilization - 2x20 seconds/side
20 seconds, 20 seconds

D2. 1-Arm Doorway Pec Stretch - 2x20 seconds/side
20 seconds, 20 seconds

Thoughts: Great workout. Everything felt good today again. Got a solid night of sleep last night as well. Tomorrow will be sprints.

braves561
10-28-10, 8:45 pm
10.28.2010

Show and Go Training
Phase 2
Week 2

Weight: 164 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

Mobility Warm-Up

Side Shuffle (15 yards)
High Knee Step (15 yards)
Easy Carioca (15 yards)
Back Pedal (15 yards)

10-yd Side-Starts x3/Direction
50-yd Build-ups x6 @ 100%

Thoughts: Pouring rain. 40 degrees outside. Pitch black. What a wonderful night of sprinting. Can't wait to lift tomorrow.

braves561
10-29-10, 11:04 pm
10.29.2010

Show and Go Training
Phase 2
Week 2

Weight: 164 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Low Incline Barbell Bench Press - 2x2, 2x4
45 lbs. x 15, 95 lbs. x 10, 115 lbs. x 5, 135 lbs. x 2, 155 lbs x 2, 135 lbs. x 4, 4

A2. Wall Hip Flexor Mobs - 3x8/side
8, 8, 8

B1. Neutral Grip Dumbbell Bench Press - 3x8
55's x 8, 70's x 8, 8, 7

B2. Towel Pull-ups - 3x6
BW x 6, 6, 6

C1. Dumbbell Rows - 4x10/side
75 lbs. x 10, 95 lbs. x 10, 10, 10

C2. 1-Leg Feet Elevated Push-ups - 3x5/side
5, 5, 5

D1. Supine No Money - 2x3
3, 3

D2. Quadruped Chin Tucks - 2x5
5, 5

Thoughts:Wow. All of my lifts from the previous week increased. Literally all of them. I was exhausted after this workout. Can't wait for another grueling day tomorrow. Zzzzip!

prowrestler
10-30-10, 3:02 pm
puttin in some hard work man, keep it going

braves561
10-30-10, 6:57 pm
puttin in some hard work man, keep it going

thanks a lot bud. Yeah 6 days a week is pounding me oollol

braves561
10-30-10, 7:00 pm
10.30.2010

Show and Go Training
Phase 2
Week 2

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Front Box Squat - 6x2 with 60% of 1RM, 1 challenging rep
135 lbs. x 2, 160 lbs. x 2, 2, 2, 2, 2, 2, 185 lbs. x 1, 225 lbs. x 1

A2A. Prone Row to External Rotation- 3x8
8, 8, 8

A2B. Feet Elevated Scap Push-ups - 3x8
8, 8, 8

B1. Snatch Grip Rack Pull - 3x6
135 lbs. x 10, 245 lbs. x 6, 6, 6

B2. Side-Lying Extension Rotation - 2x8/side
8, 8

C1. Dumbbell Forward Lunges - 3x8/side
45's x 8, 8, 8

C2. Landmines - 3x5/side
80 lbs. x 5, 5, 5

D1. Static Calf Stretch Off Step - 2x30 seconds
30 seconds, 30 seconds

D2. Kneeling Heel to Butt Stretch - 2x30 seconds
30 seconds, 30 seconds

Thoughts: Geez this workout was brutal. Me and my buddy flew through it though. Really fun stuff. Tomorrow is a day of sprints.

braves561
10-31-10, 9:45 pm
10.31.2010

Show and Go Training
Phase 2
Week 2

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

Mobility Warm-Up

Side Shuffle (15 yards)
High Knee Step (15 yards)
Easy Carioca (15 yards)
Back Pedal (15 yards)

Repeated Lateral Heidens - 4x5/side
20-yard Rollover Get Up and Go - 1x5/side

Thoughts: Fun day of sprints. Happy Halloween all!

braves561
11-01-10, 8:24 pm
11.1.2010

Show and Go Training
Phase 2
Week 2

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A. Speed Bench - 5x3 @ 50% of 1RM; 60 seconds rest in between sets; 1RM attempt afterwards
45 lbs. x 20, 135 lbs. x 3, 3, 3, 3, 3, 155 lbs. x 1, 185 lbs. x 1, 195 lbs. x 1, 205 lbs. x 1, 225 lbs. x 0, 1, 185 lbs. x 1

B1. Chest Supported Row - Pronated Grip - 4x6
90 lbs. x 10, 115 lbs. x 6, 125 lbs. x 6, 135 lbs. x 6, 5

B2. Dumbbell Push Press - 3x6
35's x 10, 45's x 6, 55's x 6, 6

C1. T-Push-Ups - 3x6/side
6, 6, 6

C2. Seated Cable Row - Neutral Grip - 3x10
175 lbs. x 10, 10, 10

D1. Ab Bar Rollout with Iso Holds - 3x10-15 seconds
15 seconds, 15 seconds, 15 seconds

D2. Elbow Supported Dumbbell Rotation - 2x10/side
15 lbs. x 10, 10

E. Lying Knee to Knee Stretch - 1x30 seconds
30 seconds

Thoughts: What a great day! ALL of my lifts are up again this week. This program is just pure awesomeness. Day off tomorrow too!

braves561
11-03-10, 9:52 pm
11.3.2010

Show and Go Training
Phase 2
Week 3

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling post-workout

A1. Sumo Deadlifts - 2x1, 3x3
135 lbs. x 10, 225 lbs. x 5, 315 lbs. x 0, 295 lbs. x 2, 2, 275 lbs. x 3, 3, 3

A2. Knee Break Ankle Mobilizations - 4x8
8, 8, 8, 8

B1. Barbell Reverse Lunges - with Front Squat Grip - 5x6/side
65 lbs. x 6, 6, 95 lbs. x 6, 6, 6

B2. Yoga Plex - 4x4/side
4, 4, 4, 4

C1. 1- Leg Dumbbell RDL's - 3x8/side
40's x 8, 8, 8

C2. Split Stance Cable Lift - 3x8/side
30 lbs. x 8, 8, 8

D1. Wall Lat Stretch with stabilization - 2x20 seconds/side
20 seconds, 20 seconds

D2. 1-Arm Doorway Pec Stretch - 2x20 seconds/side
20 seconds, 20 seconds

Thoughts: Wow. Tremendous workout. Painful. Just the way I like it.

braves561
11-04-10, 10:31 pm
11.4.2010

Show and Go Training
Phase 2
Week 3

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

Mobility Warm-Up

Side Shuffle (15 yards)
High Knee Step (15 yards)
Easy Carioca (15 yards)
Back Pedal (15 yards)

10-yd Side-Starts x3/Direction
50-yd Build-ups x6 @ 100%

Thoughts: Rain AGAIN. Nothing like sprints when it's freezing and pouring rain.

Cellardweller
11-05-10, 4:27 pm
Looking strong on those deadlifts.

braves561
11-05-10, 7:52 pm
Looking strong on those deadlifts.

Thanks a lot! Most I pulled was 365 for 5 when I was around 205 lbs. I'm 45 lbs. lighter now and not really concentrated too much on increasing the deadlifts because of my heart condition.

braves561
11-05-10, 7:55 pm
11.5.2010

Show and Go Training
Phase 2
Week 3

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Low Incline Barbell Bench Press - 2x1, 3x3
45 lbs. x 20, 95 lbs. x 10, 115 lbs.x 6, 135 lbs. x 1, 145 lbs. x 1, 155 lbs. x 1, 165 lbs. x 1, 155 lbs. x 1, 135 lbs x 3, 3, 3

A2. Wall Hip Flexor Mobs - 4x8/side
8, 8, 8, 8

B1. Neutral Grip Dumbbell Bench Press - 3x8
45's x 10, 70's x 6, 7, 7

B2. Towel Pull-ups - 3x6
BW x 6, 6, 6

C1. Dumbbell Rows - 4x10/side
90 lbs. x 10, 10, 100 lbs. x 10, 10

C2. 1-Leg Feet Elevated Push-ups - 3x5/side
5, 5, 5

D1. Supine No Money - 2x4
3, 3

D2. Quadruped Chin Tucks - 2x5
5, 5

Thoughts: Exhausting. 11 sets of incline absolutely torched me. Really fun stuff though. Tomorrow is a lower body day!

Cellardweller
11-06-10, 10:27 am
Your deads are killing mine, plus you have a heart condition! I gotta step it up.

braves561
11-06-10, 3:00 pm
Your deads are killing mine, plus you have a heart condition! I gotta step it up.

Yeah but your bench destroys mine so we're even!

prowrestler
11-06-10, 3:40 pm
solid work dude. very consistent in here

braves561
11-06-10, 10:04 pm
solid work dude. very consistent in here

thanks bud

consistency is a word I wish my workout partner knew...

braves561
11-06-10, 10:06 pm
11.6.2010

Show and Go Training
Phase 2
Week 3

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A1. Front Box Squat - 8x2 with 65% of 1RM
135 lbs. x 5, 170 lbs. x 2, 2, 2, 2, 2, 2, 2, 2

A2A. Prone Row to External Rotation- 3x8
8, 8, 8

A2B. Feet Elevated Scap Push-ups - 3x8
8, 8, 8

B1. Snatch Grip Rack Pull - 3x6
135 lbs. x 8, 250 lbs. x 6, 6, 6

B2. Side-Lying Extension Rotation - 4x8/side
8, 8, 8, 8

C1. Dumbbell Forward Lunges - 3x8/side
45's x 8, 8, 8

C2. Landmines - 3x5/side
80 lbs. x 5, 5, 5

D1. Static Calf Stretch Off Step - 2x30 seconds
30 seconds, 30 seconds

D2. Kneeling Heel to Butt Stretch - 2x30 seconds
30 seconds, 30 seconds

Thoughts: Just got the workout in before the place closed. I was flying through everything. Very painful, but enjoyable workout. Tomorrow is sprints.

braves561
11-07-10, 9:17 pm
11.7.2010

Show and Go Training
Phase 2
Week 3

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

Mobility Warm-Up

Side Shuffle (15 yards)
High Knee Step (15 yards)
Easy Carioca (15 yards)
Back Pedal (15 yards)

Repeated Lateral Heidens - 4x5/side
20-yard Rollover Get Up and Go - 1x5/side

Thoughts: Sprints. Sprints. Zzzzzzzzzzip!

braves561
11-08-10, 9:24 pm
11.8.20100

Show and Go Training
Phase 2
Week 3

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling pre-workout

A. Speed Bench - 6x3 @ 60% of 1RM
45 lbs. x 20, 145 lbs. x 3, 3, 3, 3, 3, 3

B1. Chest Supported Row - Pronated Grip - 4x6
90 lbs. x 10, 135 lbs. x 6, 6, 6, 6

B2. Dumbbell Push Press - 3x6
40's x 6, 55's x 6, 6, 6

C1. T-Push-Ups - 3x6/side
6, 6, 6

C2. Seated Cable Row - Neutral Grip - 3x10
175 lbs. x 10, 10, 10

D1. Ab Bar Rollout with Iso Holds - 3x10-15 seconds
15 seconds, 15 seconds, 15 seconds

D2. Elbow Supported Dumbbell Rotation - 2x10/side
15 lbs. x 10, 10

E. Lying Knee to Knee Stretch - 1x30 seconds
30 seconds

Thoughts: Great workout to end week 3. Tomorrow is an off day.

braves561
11-10-10, 8:54 pm
11.10.2010

Show and Go Training
Phase 2
Week 4

Weight: 161 lbs. (Weigh-in each Saturday)

Macros:
Calories: 3092
P: 212
C: 325
F: 105

Warm-Ups Included

10 minutes of stretching pre-workout
10 minutes of foam rolling post-workout

A1. Sumo Deadlifts - 3x3
135 lbs. x 10, 225 lbs. x 3, 275 lbs. x 3, 3, 295 lbs. x 3

A2. Knee Break Ankle Mobilizations - 3x8
8, 8, 8

B1. Barbell Reverse Lunges - with Front Squat Grip - 3x6/side
45 lbs. x 10, 95 lbs. x 6, 6, 6

B2. Yoga Plex - 3x4/side
4, 4, 4

C1. 1- Leg Dumbbell RDL's - 3x8/side
40's x 8, 8, 8

C2. Split Stance Cable Lift - 3x8/side
30 lbs. x 8, 40 lbs. x 8, 8

D1. Wall Lat Stretch with stabilization - 2x20 seconds/side
20 seconds, 20 seconds

D2. 1-Arm Doorway Pec Stretch - 2x20 seconds/side
20 seconds, 20 seconds

Thoughts: FLEW through this workout. Awesomeness! Tomorrow is a day off on the schedule, but I'll do some sprinting.