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Big Boy Basics
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02-28-2010, 09:49 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Squat Training
Mesocycle 19 - Week 1
Beginning Thoughts:
Tonight's workout... Workout:
Front Squats:
260 lbs x 2 reps @ 92.5%
230 lbs x 5 reps x 3 sets @ 82.5%
Decent...
Grip Training:
Walmart Gripper = 5 reps x 2 sets; Set 1 slowly (2 seconds per squeeze) and Set 2 done fast
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 3 sets - Quality Singles
HG 150 = 8 reps
Decent....still having a VERY hard time closing the CoC #1 but with Joe's instructions I will get there soon 
Metabolic Conditioning for 2 rounds:
Kettlebell Swings = 45 lbs x 12 reps
Russian Twists = 10 lbs x 8 reps
Supine Glute Ham Raises = BW x 10 reps
Swiss Ball Jack Pikes = BW x 8 reps
Decent work.. Videos:
Front Squats & Metabolic Conditioning:
Overall Impression:
Tomorrow is a Press Day!!!
__________________
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03-01-2010, 09:19 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Press Training
Mesocycle 19 - Week 1
Beginning Thoughts:
Just got back from the gym... Workout:
Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 7 reps
Total = 38 reps
Incline Close Grip Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets
Unilateral Overhead Press:
65 lbs x 5 reps x 3 sets
Skullcrushers / JM Presses:
65 lbs x 6 reps x 3 sets
Facepulls:
80 lbs x 15 reps x 3 sets
Pallof Press:
32.5 lbs x 12 reps
42.5 lbs x 12 reps
47.5 lbs x 12 reps Videos:
Pull-ups, Incline Close Grip Crazy Bell Bench Press, Unilateral Overhead Press and Skullcrushers / JM Presses:
Overall Impression:
Time to rest...
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03-04-2010, 09:08 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Deadlift Training
Mesocycle 19 - Week 2
Beginning Thoughts:
Running on 3 hours of sleep....Needless to say, I wasn't at my 100%. Workout:
Deadlifts:
455 lbs x 4 reps
455 lbs x 3 reps
I was supposed to do 4 sets of 4 reps with an average minimum of 440 lbs for this workout in order to increase density from last workout which was a wee bit too much to say the least. Given my shitty diet and terrible sleeping habits of the previous night, that was not going to happen. Being a stickler for details, I figured with the low motivation and focus I had after 455x3, that quitting was a better idea that Deadlifting with zero focus. Therefore, 455x3 was the last set of the day.
Hand Extensions:
2 bands x 15 reps x 3 sets Videos:
Deadlifts:
Overall Impression:
I wish I could catch up on sleep tonight but thats not going to happen. I gotta another big exam tomorrow. Today's Accounting Exam was pretty good.
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03-05-2010, 06:20 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Exams are a b!tch.
On the bright side, 455lb is nothing to scoff at.
Keep your head up.
IW
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03-06-2010, 08:27 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Back Training
Mesocycle 19 - Week 2
Beginning Thoughts:
Worked out earlier today.. Workout:
Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 35 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps
Dumbbell Rows:
110 lbs x 8 reps x 3 sets
High Pulley Rows:
150 lbs x 8 reps x 3 sets
Weird Ab Exercise:
BW x 8 reps x 2 sets
BW x 7 reps
Tricep Skullcrushers:
65 lbs x 6 reps x 2 sets
Hammer Curls:
50 lbs x 6 reps x 2 sets Videos:
Weighted Pull-ups, Dumbbell Rows and Weird Ab Exercise:
Overall Impression:
I am in the process of successfully catching up on my sleep. Another 10 hours tonight and I am GOOD TO GO!!!
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03-09-2010, 01:15 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Full Body Training
Mesocycle 19 - Week 2
Beginning Thoughts:
Yesterday's workout... Workout:
Front Squats:
265 lbs x 2 reps @ 95%
240 lbs x 3 reps x 5 sets @ 85%
Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 8 reps
Total = 39 reps
Unilateral Overhead Press:
60 lbs x 5 reps
65 lbs x 5 reps
70 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 2 reps
Side Plank Rows:
27.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds Videos:
Front Squats, Pull-ups and Unilateral Overhead Press:
Overall Impression:
Diet has been decent. Time to maintain this good diet.
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03-11-2010, 10:08 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Deadlift Training
Mesocycle 19 - Week 3
Beginning Thoughts:
I had a huge exam today. Got 3 hours of sleep last night plus 1 hour nap during the day. Not a good feeling... Workout:
Deadlifts:
455 lbs x 4 reps
455 lbs x 1 rep
I wanted 5 reps. Missed it. The second set was the worst form I've executed in a looonngg time.
Weird Ab Exercise:
BW x 9 reps x 3 sets
Hand Extensions:
2 bands x 15 reps x 3 sets Videos:
Deadlifts & Weird Ab Exercise:
Overall Impression:
Well, good news is that Spring Break has begun finally!
I am leaving for Dallas on Saturday. I'll be there all week next week but I am going to Las Vegas for 2 nights.
Tomorrow morning will have me doing my Back Training.
I hope everyone's had a good week. Mine has been very stressful. Too much going on in life with graduation literally just around the corner.
Thanks for dropping by!
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03-12-2010, 05:18 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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You're right. That is a weird ab exercise. lol
Have fun on your break!
IW
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03-12-2010, 06:42 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Hahaha...it is an awesome exercise though!
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03-12-2010, 12:52 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Back Training
Mesocycle 19 - Week 3
Beginning Thoughts:
Had a very productive morning Workout:
Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 2 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps
Hammer Strength Machine Rows:
115 lbs x 6 reps
135 lbs x 6 reps
160 lbs x 5 reps
High Cable Rows:
150 lbs x 9 reps x 3 sets
Facepulls:
80 lbs x 15 reps x 3 sets
Swiss Ball Jack Pikes:
BW x 12 reps x 3 sets
Tricep Extensions:
65 lbs x 6 reps
95 lbs x 5 reps
95 lbs x 6 reps
Medicine Ball Throws:
12 lbs x 15 reps x 3 sets Videos:
Weighted Pull-ups, Machine Rows, Cable Rows, Tricep Extensions and Core Training:
Overall Impression:
I'm gonna go see "Brooklyn's Finest" tonight. Really looking forward to that.
Tomorrow I depart for Dallas.
My next workout will be on Sunday at an LA Fitness.
Cheers and I hope everyone has a good weekend!
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