Yardicus

3/21

Flexibility work x 45 minutes

3/22 push

Bench: 45x25, 45x10, 95x8, 135x8

French Press: 55x15

incline DB fly: 40x15, 50x12, 60x8

seated DB military: 40x12, 55x10

Speed Bench: 105x5, 125x4, 145x3

NOTES:
first day im allowed to remove the splint and get back to work, so took it easy
-bench felt pretty good..end of 135 i felt something, however could've just been my hand getting uncramped from the splint, but first day back, still possibly healing, just stopped there
-french press annoyed my shoulder today, so cut it
-flies felt good
-military again, shoulders were a bit sore/cranky today
-speed bench felt great...solid form, and very fast reps

Intensity: 7
Focus: 8
Pump: 8
Strength: 7

GRADE: C+

Yardicus

3/23 Sprints:

Basketball Court x 12, full recovery

NOTES:
-felt slow..cold out..stil breaking in new shoes

Yardicus

3/24

foot pursuit x ~300 yards

note:
-all-out sprint..caught the kid(20 yr old, ~175lb) even though he had a huge head start...my sprinting has payed off

3/25

flexibility work x 1 hour

3/26:

Bench: 45x25, 100x10, 145x5, 185x3, 225x2

3-board: 240x1, 255x1

2-board CG: 205x5

Speed Bench: 135x3, 140x3, 150x3, 160x3

Bench: 111x75

NOTES:
-bench got heavy at 225 out of the blue...prolly from not benchin really in a month
-used boxing hand wrap today, kept my hand stable...still not 100%, sore during stuff yestyerday
-was shot for board work...arleady played 18 holes of golf today too
-speed bench was very fast and had a good pop
-111 was roughly 1/2 bodyweight for reps...did the first 60 continuously...rest paused the last 15 as needed

Current Weight: 225.5

Ihateeveryone

75 reps?! Yikes!!

Looking good bro; nice lifts considering the golf and messed up wrist. I'm playing golf tomorrow, and my lower back is shot after today

__________________
Bullshit things:

Hippies
Astrology
Rap music
Nu metal
Leg presses
Communism
Nitric Oxide
Left wing politics
Decaf coffee
Fortune cookies
Cutting
Prudes
Wine coolers
Non materialism


F**k marijuana - legalise steroids!!


Bart: Ohhh, this place smells, and somethings dripping on me!
Willie: The smell's manure, and the drippin's manure!

Yardicus

p[rolly a lot nicer weather there for you

Ihateeveryone

I got sunburned like a bitch, but went around with 35 stableford points - playing to an 18 handicap though. Five pars round the back nine; but I lost a ball on the front and had 8 on one hole. Shortest drive of the day was about 252 metres, according to the distances written on the in ground watering system. Playing like Tiger off the tee; long, but rarely accurate

__________________
Bullshit things:

Hippies
Astrology
Rap music
Nu metal
Leg presses
Communism
Nitric Oxide
Left wing politics
Decaf coffee
Fortune cookies
Cutting
Prudes
Wine coolers
Non materialism


F**k marijuana - legalise steroids!!


Bart: Ohhh, this place smells, and somethings dripping on me!
Willie: The smell's manure, and the drippin's manure!

Yardicus

3/27 Pull

Wide-grip Pulldowns: 100x15, 115x15, 130x10, 145x8, 160x6, 190x2

Cambered Curls: 65x15, 90x12, 115x5, 100x8

Hammer Curls: 50x10, 60x8, 65x6

Behind Back forearm curls: 45x20, 65x15, 75x15

DB shrugs: 85x15, 85x15, 85x20

NOTES:
-in-class workout

Focus: 8
Intensity: 7
Pump: 8
Strength: 7

overall grade: C

Yardicus

3/29 Workout 1

Nautilus Ab: 100x15, 115x15, 145x12, 160x12

Seated Calf raises: 90x20, 135x15, 160x12, 180x8

DB Side bends: 50x12, 60x12, 70x12

Bench: 135x10

Hang Cleans: 105x10

NOTES:
-end cut short due to fire alarm in the middle of class
-bench was just active recovery..hang cleans just light work due to very sore traps/upper forearm/lower bicep
-basically a support workout

Intensity: 7
Focus: 7
Pump: n/a
Strength: 7

Grade: C-

3/29 Workout 2

Squats: 45x15, 100x10, 155x6, 205x4, 245x3, 275x2, 315x1

Leg Press: 440x10, 620x7, 735x5, 825x2, 900x1

Conventional Deadlifts: 225x5, 315x3, 375x2, 410x1

Leg Ext: 100x12, 115x12

Bench: 135x10

NOTES:
-teaching a n00b friend to lift, hence the bench
-squats felt good...just to parallel..nice to play with 300+ again...now time to move towards new PR's! 400+ her we come again!
-leg press was heavy due to squats...was hopin to work up to 1000 but oh well..legs werent fresh
-deads felt great...solid form, quick reps...410 was much easier than last time's 405...on the road to 500 agaiN!

Intensity: 8
Focus: 8
Pump: 7
Strength: 8

overall Grade:: C+

Current Weight: 226

Yardicus

NEW PROGRAM

Just got the book "The SWAT Workout" by Stewart Smith, former navy seal

excellent read, very knowledgeable about bb'ing even. has taught PT to swat teams, FBI swat, seals, etc

since I have no gym membership at the moment(waiting for this new 24hr place to open up to check out) just gonna do this for awhile to help me achieve my goals of being <10% BF as well as strong, fast and overall athletic

finalizing details to work in my weightlifiting class over the weekend, so this was just a trial of day 1

3/31 Workout:

Jumping Jacks 10, 10, 10, 10, 10
Supersetted with:
Pushups: 10, 10, 10, 10, 10

Run: x 1 mile

CIRCUIT:

Swimmers: 30sec, 30sec
Pushups: 36, 32
Double Crunches: 25, 25
AB Stretch: 15sec, 15sec
Situps: 20, 26

Arm/Leg lift: 1 minute

Swimmers: 1 minute

NOTES:
-all exercises weredone academy style, one thing directly into the next
-did 10 JJ's, then immediately into 10 pushups, then immediately itno the 2nd superset, thru all 5, no rest
-as soon as those 5 were done, immediately into the mile
-a soon as I got back, immediately into the circuit
-pushups/situps in the circuit were max in 60 seconds
-immediately post-circuit into the arm/leg lift
-"""" into the swimmers
-overall got a huge sweat...huge burn in my abs and core, and quite the upper body workout as well. awesome!
-took a trial of "Storm" pre-workout

Exercise Explanations:
Swimmers: Lie on your stomach and lift your feet and knees off of the floor by flutter kicking repeatedly as if you were swimming freestyle.

Double Crunch: Lie on your back with feet flat on the floor. Cross hands over your chest. In one smooth motion, bring your elbows up to your knees using your abs, and lift your knees and butt to meet your elbows.

Ab Stretch: Lie on your stomach. Push yourself up onto your elbows. Slowly lift your head and shoulders and look up. Hold and repeat.

arm/leg lift: Lie on your stomach with arms extended over your head. Lift your right arm and your left leg off of the ground at the same time and repeat for specific time/reps. Switch arm/leg and repeat.

Yardicus

4/1 Pushups and Flexibility Work

KEY:
WG = wide grip
MG = medium(normal) grip
CG = close grip

Note: all sets of 5 had exactly 15 sec rest between them, stopwatched

Pushups:
WG x 5
MG x 5
CG x 5
WG x 5
MG x 5
CG x 5
WG x 5
MG x 5
CG x 5
WG x 5
MG x 5
CG x 5
WG x 5
MG x 5
CG x 5

total: 75

Flexibility Work:
Neck Bridges and Upper Body Flexibility Work x 15 minutes


NOTES:
-abs and lats are sore from yesterday..really felt it during the MG pushups
-excited about this program!!!
-very curious to see how much my PT scores improve over the next 6 weeks(6 week program)
-7 weeks and 1 day out from Commencement...cutting hard for 'dem abs!

Yardicus

4/3 Workout 1

Bench: 45x25, 95x8, 115x8, 145x6, 165x5, 195x5, 215x3, 225x3

Incline DB Fly: 40x15, 50x15

Push Press: 45x10, 95x10, 135x8, 155x6

Yardicus

4/3 Workout 2

KEY:
JJ = Jumping Jacks
PU = Pushups


Giant Set:
10 PU
20 JJ
15 PU
30 JJ
25 PU

Run: x 1 mile (8:56)

Jump Rope:
1 min
rest 50 sec
1:10
rest 45 sec
45 sec
rest 30 sec
30 sec
rest 30 sec
1:30

Swimmers x 1 minute

Arm/Leg raise: x 1 minute

NOTES:
-pushups were heavy today after doing push work earlier...quite the upper body pump though lol, I was literally red thru the arms/delts/chest from the bloodflow..looked cool
-mile wasn't a very good time...however the course I use after the first .25 mile hits a looong steep up-hill section, so thats draining. First split was 4:45, so sped it up on the way back...also ran into an old friend at the .75 mile mark so got to talking for the last .25 and didnt push it as hard as I normally would to close
-jump rope is harder than I remmebered as a kid lol

Yardicus

4/4

HIT cardio
Run 1 minute
walk 1 minute

alternated for 20 minutes

Pullups:
Commando Style x 4
Chinups x 4

UnlimitedSteel

I'll say it again, awesome

Yardicus

4/5

Deadlifts 135x8, 225x6, 315x5, 365x3, 405x1, 425x1

Shrugs: 205x15, 240x12, 255x10

Hang CLeans: 115x5, 135x4, 155x3, 175x1

Hammer Curls: 45x8, 60x7

Alt DB Curl: 30x15

NOTES:
we got to use the sports gym today in class, nice! did the C&J on a REAL olympic setup, with wood floor, rubber ends, etc!

Intensity: 8
Focus: 9
Strength: 9(not huge weights, but felt light)

Grade: B+/A-

Current Weight ~225

W8isGR8

It's nice being able to work the O-lifts with proper equipment. Good job so far, keep it up.:nosthumbs

__________________
I seek only the truth

DarkFalcon

When are we getting some update pics bro? It's been a long time. :yes:

Yardicus

4/5 workout 2

Sprints: 30 yard sprints x 8

best time: 4.61

notes:
wasnt an extremely fast day, esp after deadlifitng, and having to carry the stopwatch myself!

Workout 3:

Each year we have an annual police dept versus boys/girls club volleyball game

played 2 hours of volleyball, then an hour of full-court basketball

Yardicus