Burner02

hey amigo!
Good to see you back!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

RoosterTX

Hows the weather out your way?

RoosterTX

I now have very specific goals, and I will be moving away from a purely bodybuilding module. Thank you so much to everyone who has helped and had suggestions/advice, especially built.

06-29-09

PM swim:

Warm up light 250m

3 sets of 250 intervals on 6:45


PM weights:

BB Bench+Single arm row supersets
Bench: 15/135, 15/135, 15/135, 15/135
Row: 10/100, 10/100, 10/100, 10/100

Rest intervals were as long as I felt I needed about 1min to 1:20

DB CLOSE Grip Incline Press+Motorcycle rows
DB; 55/10, 55/10, 55/10
Row: BW/10, BW/10, BW/10

CG Bench
6/135, 6/135, 6/135, 6/135

Cross Cable Rear delt ext
10/45, 10/45, 10/45

DB curl on bosu
37.5/10, 37.5/8, 40/6

Reverse Curl + DB forearm twist
Reverse curl: 6/70, 6/70, 6/70, 6/70
forearm twist; 20lbs/15 reps super set with reverse curls

Strech for cool down

RoosterTX

Tuesday 07/07/2009

Early Afternoon:

10 min cycle of

100m swim
20 push-ups
25 flutter kicks (4 count)

5 cycles

Evening:

Core

Plank 3X45sec
Bird Dog 3X5 (5 count hold)
1/2 Kneel Chop 3X10 (30lbs)

Lift:

DB Split Squat 3X5 (50, 50, 55)
DB BP 3X5 (70/5, 80/4, 80/4)
Standing 1 Arm Row 3X5 (120/5, 140/5, 150/4)
Single leg Ham curls(no glute ham Set-up) 3X5 (90/90/115)

10 pull ups
15 dips
10 chinups
15 dips
10 pull-ups
15 dips

Static stretch cool down

RoosterTX

07/07/2009

Food Log:

FitDay Free Calorie Counter and Diet Journal:*Public Journal

Built

How you doing, sug? What's the specific focus at the moment?

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

RoosterTX

Life is a mixed bag.

I am preparing to go into the Officer Candidate Program (OCS) for the Marine Corps. I feel like I've come to a point in my work where I have stagnated in terms of personal development, and there really is no room for advancement that might augment the problem due to the current market climate.

So the preparation is for the test wich is as follows: Max deadhang pull-ups (20 needed), Max sit-ups (100 needed), and a three mile timed run (should be under 20 min time).

It's good to hear from you, how does the world look through your eyes?

RoosterTX

200m run/ 200m walk (45sec run/1:30 recovery/walk)

Unfortunately I couldn't get on a track because they are very overprotective about their school track/field facilities here in Denver, so I had to guesstimate.

Ran the circuit for 24 minutes.

My left leg felt noticeably weaker on the toe off compared to the right. (I'm guessing it's residual weakness from the nerve impingment)

Burner02

oooh-rahhh! Marine!
Good luck w/ that.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

RoosterTX

Workout #2

Pull-Ups:
5/35, 4/45, 4/45

Front Squats:
5/185, 4/185, 4/185

1/2 Kneeling Curl and Press:
5/35, 5/35, 5/35

Step Ups:
5/45 (sucky form), 5/35, 5/35


Interval set:

Stair sprints 1 min on 1 min off for 16 mins

Built

Well this sounds like a very good goal for you, my friend. It's a good fit.

Me? Life is beautiful. I'm in a really good zone right now.

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

RoosterTX

Well the stair sprints may have been a bit overkill. I was supposed to take PFT on Saturday (thats the physical screening test). Well by Friday night I had a good idea that it wasn't going to happen on Saturday as I couldn't walk without pain. My calves were sore to the touch and I'm not in the business of pushing the envelope and risking injury at this stage of the game. I did however do a modified A schedule workout subbing out the leg work:

Super Sets 30RI

Pull-ups:
2X14(BW)
DB BP:
12/55, 12/55

One Arm Rows
12/90, 12/100
Pushups
2X30(BW)

ABS as usual for A schedule week 1

I threw in CG Bench Press with flutterkicks supersetted with DB shrugs

CG BP+flutter kicks:
2X10 (135lbs)
DB Shrugs:
12/80, 12/85

Some light swimming, had to stop as it was causing the calves to flare

Got Deep tissue work done in the PM

Burner02

nice job w/ the pull ups! I'm still working up to at least one set of 10...
Am I rading correctly? You are benching and doing flutter kicks at the same time? If it works for you, great...but is the risk of tweaking something while trying to do both at same time worth benefit?
its kinda like seeing poeple putting their feet up in the air...to 'work their core'...you use less weight and possibly teak your back or worse for minimal gain...just my .02 worth.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

RoosterTX

Workout 4:

Pull-ups (weighted)+Front Squats (30RI):

Pull-ups: 12/25, 11/25
Front Squats: 12/135, 12/115

1/2 kneeling curl and press+Step ups:

K&P: 12/30, 12/25
Step-Ups: 12/35, 12/35

I found the versa-climber in the gym:

18 min intervals (90:90) PRE:7.5

RoosterTX

Yeah I'm not sure why I decided to combine to two, but I brought the weight way down, done the before and it's never been problematic.

RoosterTX

0/7/14/2009

Mid-Day:

Tempo swim:
100m SS
1:10 RI

24 minutes


PM:

Run:

1:30 run
1:30 walk

36 minutes. (I don't have a track I can use so I'm going by time) RPE:7

Burner02

it just seems to take away from your benching.

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

RoosterTX

Bruner I agree it certainly reduces the weight I put up.

07/15/09:

Core per usual

DB Split Squat+DB BP (45 RI)

Squat: 8/35, 8/35, 8/37.5, 8/40
Press: 8/65, 8/65, 8/70, 8/70

One Arm Cable Row+Plyo Ball SHELC:

Row: 8/100, 8/100, 8/100, 8/100
Shelc: 1 leg (each side)/8, 1 leg (each side)/8, both legs/8, both legs/8

Pull-ups:

3 sets of BW/12

Ran out of time, missed interval portion

Burner02

GJ on the pull ups. I'm still stuck @ 8 reps...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

RoosterTX

07/17/2009

B Schedule Core: as directed (1/2 cable lifts at 40)

B Lift:

Pull ups+Front Squats

Pull ups: 8/30lbs, 8/30, 8/30, 7/30

Squats: 8/145, 8/165, 7/165, 8/145

1/2 kneeling curl and press+Step-ups:

1/2 Kneel: 8/35, 8/35, 7/35

Step-ups: 8/30, 8/30, 8/30
(did not complete fourth absoultelty burned)



INTERVALS:

18 min Jump rope (90:90)

RoosterTX

07/20/09

A schedule:

Core as RX'd (45 lb chops)

DB Split Squat+DB Press:

Split Squat: 45/5, 65/5, 70/5
DB Press: 80/5, 80/4, 85/2

1 arm cable rows+Single leg SHELC

Row: 120/5, 140/5, 140/5
SHELC: single leg/5 each side, single leg/5 each side, single leg/5 each side


Pull ups:

15/BW (3 sets)

Circuit;

12 min jump rope RPE 8 (60:60)

Built

How's your conditioning coming along - are you feeling like you're on target?

Wondering where to start? Confused? This will get you started.

Daredevils are Shredded
Find out why...
(Now you can find out why... in Hebrew!)

UD2.Built - My UD2.0 setup.

RoosterTX

I feel like I'm making progress. Am I on target, not yet. In the third week of the program I feel like I'm moving in the right direction, but I've got a long ways to go.

Glad you popped in, quick question: do you know any way to increase resistence on SHLEC

P-funk

Do the single leg and slow down the negative (3-5 count).

Also, can you get a video of yourself doing it? Often times the way I like to see these done are not the way that people end up doing them.

patrick

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"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

RoosterTX

tempo runs:

RPE of 7.5 for 1:20 RI 1:40: 26 minutes total. (Distance unknown)

Burner02

you mentioned interval training. I was looking to get one of these:
Gymboss Interval Timer: perfect for workouts

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

RoosterTX

07/22/09:

Missed Workout

07/23/09:

Tempo Swims (slow):

200m On 5 Minutes *4

RoosterTX

7/24/09:

Scale back for PFT tomorrow

Pull-ups+Fron Squat:

Pull-ups:5/25, 5/25, 5/25
Squat: 5, 165, 5/165, 5/165


1/2 Kneel Curl&Press+Step Ups:

Curls: 5/40, 5/35, 5/35
Step: 5/40, 5/40, 5/40

RoosterTX

07/26/2009:

5 sets of 4 min jump rope at 30RI

125yd uphill sprints 8 sets RI=jog back down

7/27/2009:

A Workout:

DBSplit Squat+DB Press
Squat: 8/45, 8/40, 7/40, 8/35
Press: 8/70, 8/70, 8/70, 8/70

One Arm Row+SHELC:

Row: 8/90, 8/90, 8/90, 8/90
SHELC: 8/BW, 8/BW, 8/BW, 8/BW

No circuit: 20 min of swim post workout RPE 6

RoosterTX

B schedule WO:

Core as RXd

Pull-ups + BW squats (30RI):

Pulls: 12/25, 12/bw (gased after first round had to drop weight)
Squats; 45/BW, 45/BW

Push-ups Wide+Step-ups DB (30RI):

Pushups: 30/wide, 30/wide
Step-ups: 25lbs/12, 25lbs/12

Reverse Curls+Tri-kickbacks (30RI):

Curls: 60lbs/12, 60lbs/12
Kickbacks: 40lbs/12, 40lbs/12

Shins sore so I swam at RPE of 6 for 14min