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Type: Posts; User: Bugeater

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    For anybody who looked in on this journal....I...

    For anybody who looked in on this journal....I say THANK YOU. Hopefully you picked up an idea or two. I am currently revamping my training to include more crossfit type skill movements, including...
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    Yesterday... 1. Powercleans from floor x...

    Yesterday...

    1. Powercleans from floor x 10,8,6,4, then one down set of max reps
    2. SA rope pulldowns x 10 increasing wt each set with one down set of max reps
    Rest 2 mins between

    1. Rack DL...
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    Tmill 60 mins, broken down into 4 x 15 with jump...

    Tmill 60 mins, broken down into 4 x 15 with jump rope and abwork between. Probably Plank for 60 followed by tornado balls for 20 seconds.

    138312
    Yikes! Old picture training for an Olympic...
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    Dynamic BP One 20lb chain on each side of bar, 3...

    Dynamic BP
    One 20lb chain on each side of bar, 3 x 3 x 3 rounds, increasing load each round and rotating a different grip with each set..example, shoulder width, close and wide grip. One min....
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    Last night before bed just for fun.....Squats ...

    Last night before bed just for fun.....Squats 135 x 20 , then 225 x 30. Intentions were to hit a set of 50, but pussed out at 30.

    Today..

    15 min elliptical
    20 tornado ball
    12 reps ab bench...
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    Dynamic Day Lower Body Warm up circuit of:...

    Dynamic Day Lower Body

    Warm up circuit of:
    Leg ext x 20
    Hamtractor x 20
    Bodyweight Squats on Vibra plate x 20
    x 3 rounds with little or no rest

    Speed Squats x 9 sets of 2 with a set of 24"...
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    Run on Tmill for 40 mins @ 6mph with a 5 min...

    Run on Tmill for 40 mins @ 6mph with a 5 min cooldown while watching the Walking Dead Mid Season Finale.....great Sunday evening.
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    Experiencing some inflammation in shoulder and...

    Experiencing some inflammation in shoulder and tricep so easing up a little on the gun work.
    Easy on the extension type movements for awhile.

    1. Rope pressdowns with elbows out 5 sets of 20 reps...
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    Cardio Day 60 mins elliptical...broken down...

    Cardio Day

    60 mins elliptical...broken down into two 30 min segments.

    Abwork-

    1. Cable Wood Chop x 10
    2. Tornado ball x 20
    3. Plank x 60 seconds
    4 rounds with no rest between
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    Joshua, Looks great. Lots of volume and...

    Joshua,

    Looks great. Lots of volume and hitting body parts from multiple angles. Keep your diet tight and keep your cardio going. Lean and Mean. Practice your Mandatory/model poses and find one...
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    Steel Log OHP x 10,8,6,4 rest 2-3 min between ...

    Steel Log OHP x 10,8,6,4 rest 2-3 min between

    1. Chain laterals x 3 x 10
    2. Face pulls x 3 x 15
    3. CS DB flies x 3 x 20
    x 4 rounds Rest 1.5 mins. between

    BN Jerks x 3 x 5 sets Rest 3 min....
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    Yesterdays... Power clean from the floor- wm...

    Yesterdays...

    Power clean from the floor- wm up sets of 5 until top weight around 60-70% then do 1 power clean on the minute, every minute for 10 singles

    1. Conventional rack pulls from mid...
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    Abwork Ab pulldowns x 90/10 100/9 110/8 120/7...

    Abwork
    Ab pulldowns x 90/10 100/9 110/8 120/7 130/6
    MB rotations x 20...in between each set of pulldowns with no rest between

    abmat crunches x 50 x 2 sets

    eliptical x 20 mins, 30 mins, and...
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    Saturday...Nada. High school basketball is...

    Saturday...Nada. High school basketball is starting and my wife and I are the varsity parent reps, so kick off scrimmage on Saturday meant no training time.

    Sunday....
    Max effort BP work
    Did...
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    Training looks solid. Good luck with the IronMan...

    Training looks solid. Good luck with the IronMan Naturally contest. That really appears to be a solid show. Tough dieting through Christmas and New Years, but come Dec. 1st you have got to tighten...
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    Max Effort Squat work- Leverage Squat...x 20...

    Max Effort Squat work-

    Leverage Squat...x 20 reps, then sets of 10 till hit max 10RM, then move on to front squats. Three minutes between

    Front Squats 5 x 5 with 2 mins between

    Leverage...
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    I agree. Everything works. Train hard and mix...

    I agree. Everything works. Train hard and mix it up. Keep what works, and throw out what does not.
  18. Thanks Joshua and welcome to this board. I think...

    Thanks Joshua and welcome to this board. I think moving your journal here is a good step. There are a couple of guys on this board that are definitely in the running to get their pro cards possibly...
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    1. Barbell curls x 20 2. Lying tricep ext x 20...

    1. Barbell curls x 20
    2. Lying tricep ext x 20
    x 3 rounds with 2 min. between

    1. Cable rope hammers x 15
    2. Cable rope kickbacks x 15
    x 3 rounds with 1.5min between

    1. Bilateral DB curls x...
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    Muscle Snatch from blocks 3 x 5 Power Snatch...

    Muscle Snatch from blocks 3 x 5
    Power Snatch from blocks 3 x 3 (light) 1-2 min between each set

    DB lateral raise, bring bells to front, then lower to a three count x 10 x 4 sets with 1 min....
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    Back Smack Power cleans from blocks 3x5 and...

    Back Smack

    Power cleans from blocks 3x5 and 3x3 and a couple of singles 1-2-3 min. between

    1. PG high pulldown x 3 x 10-12
    2. Lever Shrugs x 3 x 20
    3. DB incline pullover x 3 x 10
    Done as a...
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    Dynamic Chest BP with 1 20lb chain each side...

    Dynamic Chest

    BP with 1 20lb chain each side (40lbs at top) x 140x3x3, 160x3x3, 170x3x3, 180x3x3 this weight does not include chain weight and you will use three grips on each...
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    Motivation is the same as it has always...

    Motivation is the same as it has always been...just love to train. Have that weird gene that effects all of us and cannot explain it. Competition has always been the byproduct of the love of...
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    Abwork, Cybex Ab Cybex rotary torso Vertical...

    Abwork,
    Cybex Ab
    Cybex rotary torso
    Vertical leg raise station
    45 degree hyper ext.
    Plank on vibraplate x 2 min

    3 rounds

    Easy run on Tmill x 0 degree grade x 6.5 mph x 4 miles137195
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    Dynamic Squat day Box jumps 14" x 10 x 3 24"...

    Dynamic Squat day

    Box jumps 14" x 10 x 3
    24" x 5 x 3
    26" x 3 x 3
    1 min. between

    BB box squat 12"plus bosu with purple bands, single wrap 60% 1RM x 2 x 3sets, 65% x 2 x 3 sets, 70% x 2 x 3...
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    Heavy Barbell curls x 4 x 5-8 with 2 min. between...

    Heavy Barbell curls x 4 x 5-8 with 2 min. between

    Rope Hammer curls x 4 x 12-15 with 1 min. between

    Preacher cable curl x 4 x 10-12 with 1.5 min. between

    Tricep bench dips with added load x...
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    1. Rope cable rear delt pulls x 20 2. Thumbs up...

    1. Rope cable rear delt pulls x 20
    2. Thumbs up db laterals x 15
    3. Front plate raise OH x 15
    x 4 rounds with 1 min. between

    Standing OHP x 10,8,6

    Lying CC rear delts x 15 x 4

    Seated DB...
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    Back attack... Power Snatch from floor x warm...

    Back attack...

    Power Snatch from floor x warm up to 5's, 3's, doubles, then hit a moderate single

    1. Dynamic rack pull from knee with doubled bands and 245lbs x single
    2. PG pulldowns x 4 max...
  29. Thread: Nationals

    by Bugeater
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    I agree. Huge classes, that should only get...

    I agree. Huge classes, that should only get bigger. Was surprised though that the other major sites (MD, Flexonline) do not carry much coverage yet..even though there is a big turnout for MP. ...
  30. David, Congrats on new edition (girl?)...

    David,

    Congrats on new edition (girl?) Hopefully you all will be sleeping through the night soon. Journal is solid and inspiring..keep it up and you will get that pro card, just a matter of time....
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    Yesterday.... Max Effort Chest 2 Board BP, ...

    Yesterday.... Max Effort Chest

    2 Board BP, second week, wm up and hit sets of 5,4,3 lifting more than last week
    80% of top weight for reps. Rest 2-3 mins between

    Incline DB drop sets,...
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    Max Effort Lower body Box squat to 12" box and...

    Max Effort Lower body

    Box squat to 12" box and Bosu on top (soft box squat) Multiple warm ups and hit 3 x 3 with top load 2 to 3 min. rest between

    Full squat cleans 5 x 5 ascending loads with...
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    1. Abmat situps with 20lb MB x 20 2. KB (50lb) x...

    1. Abmat situps with 20lb MB x 20
    2. KB (50lb) x 20
    3. Airdyne x 30 seconds (HIT)
    x 9 rounds with as little rest as possible..

    Then a hard 5k run on tmill, trying to push the pace a little...
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    Arm day and Crazy weather day. High today in...

    Arm day and Crazy weather day. High today in Lincoln will be around 80, tomorrow high expected to be 30! Only in Nebraska. Good Luck to all the Physique competitors at the Nationals today. I...
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    Basically right now I am in the off season mode. ...

    Basically right now I am in the off season mode. Fairly clean diet, but I do have a nightmarish sweet tooth to keep at bay. I am hitting one body part per day on a 6 day rotation, with Sunday being...
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    Shoulders Single arm cable laterals.....

    Shoulders

    Single arm cable laterals.. ascending load each successive set.. x 15,12,10,8
    1 min between

    Seated OH DB press x sets of 12 until you hit a weight you cannot get 12 reps with...then...
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    Back day 1. Stiff arm rope pulldowns x 10 2....

    Back day

    1. Stiff arm rope pulldowns x 10
    2. Dynamic effort DL's with one chain on each side (extra 40lbs at top) x 5
    Static load on DL's...remember, move fast....increase load on each set of...
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    Dynamic BP/chest DE BP (1 chain each side of...

    Dynamic BP/chest

    DE BP (1 chain each side of bar +40lbs at top) 60%RM x 8-10 sets of 2
    2 second eccentric and blast up weight. 1 min between

    Cable crossovers 5 x 12 1 min between

    Incline...
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    Trained at a local fitness center... Wanted to...

    Trained at a local fitness center... Wanted to use leg press and give lower back a rest.

    1. Calve presses x 20 x 4
    2. Leg ext x 15,12,10,8
    3. Hamtractor x 15,12,10,8

    Cybex plate loaded leg...
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    Arm day 1. BB curls with 5 sec eccentric x 5...

    Arm day

    1. BB curls with 5 sec eccentric x 5
    2. Bench dips (bodyweight only) x failure
    4 rounds with 1.5min between

    1. Preacher curl with ez bar x 10
    2. Lying rolling DB extensions x 10
    4...
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    Prowler push 3 x 52 Yards Abwork (wood chop...

    Prowler push 3 x 52 Yards

    Abwork (wood chop and loaded bosu situp) x 3 rounds

    3K run

    Abwork (repeat above)

    3K run
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    Shoulda Molda... Prehab: 1. Shoulder horn x...

    Shoulda Molda...

    Prehab:
    1. Shoulder horn x 10
    2. Band rear delt x 20
    3. KB snatch x 10+10
    3 rounds with 1 minute between.

    Hang Snatch (40% of 1rm) 3 sets of 8 with 2 min. between
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    Back Wide parallel grip pulldowns...increase...

    Back

    Wide parallel grip pulldowns...increase load on each set 4 x 10 with 2 min between

    Supine close grip pulldown with 10lbs more than final wide grip set for 3 x 8 with 2min between
    ...
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    From yesterday... Max effort chest day 2...

    From yesterday...

    Max effort chest day

    2 board BP x worked up to 3 x 5, then 3's until could not hit a set of three, ended, rest 2-3 min between

    1. CC's x 12
    2. Incline lever press x 8
    X 5...
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    Dynamic Effort Workout (gotta start getting some...

    Dynamic Effort Workout (gotta start getting some strength back...)

    Box jumps 3 x 10 (12") 3 x 5 (24") 3 x 3 (30") 1 min. between

    Box Squats (with 2 chains each side/80lbs at top) 225+ x 10...
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