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  1. #16
    OLYMPIAN Joshua H's Avatar
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    Tuesday was as follows for lower body day...

    dynamic movements and hip mobz

    sumo deadlifts from 6 reps down to singles (5 sets) at 405 assuring full lock out at top and slow controlled decent.

    3x5 traditional deadlifts at 315

    seated calf press superset with hammer V squats: 4x12 each

    bb good mornings: 3x12 at 115

    FST7 prone leg curls: 12 reps a set

    bench hip thrust with bw only: 2x12 reps

    plyo box single leg pistol squats: 1x12 each leg

    5 minute walk cool down.....legs were ready to cramp i could feel it so had to tack on the walking at the end.

    last nights restaurant week dinner visit #3......


    Today was just conditioning.Aerobic zone steady state day. 30 minute flat run and PNF stretching, foam rolling and core work was all. 45 minutes in and out.

    Today's restaurant week lunch spot...

  2. #17
    OLYMPIAN Joshua H's Avatar
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    Forgot to make note that yesterday I was sore as shit in the upper body. Triceps, lats, traps, DOMS city. The FST7 work is really waking up some new muscle or at least breaking it down in ways I am not used to. I love it!

    I am eager as all hell to start using my new OmegaWave HRV unit that arrives tomorrow. Been researching the hell out of the technology, the science and the use of these. Not seen this brand since grad school where we used the coach model for groups of 20+ athletes at once. This unit is meant for one person assessment and evaluation. It is my hope I can gauge my bodies systems of readiness and adaptability as keen as I possibly can beyond what I use as gauging already.

    Todays workout....upper body push:

    7 minute jog, cuff work, shoulder mobz...

    incline bb bench press
    8 reps down to singles with 195 touch and go, 2 back off sets of 2 with 185

    trx face pulls: 3x12

    standing KB overhead press: 10 reps down to 5 reps for 3 sets with 55lb KB's

    ring dips with toes grazing the ground for support: 4x10 (holy balance batman!)

    FST7 cable chest fly for 12 reps

    rear delt pec deck 2x12 plus db lateral raises 2x12

    3x12 cable vbar overhead extensions

    4 minute fast jog cool down, deep static stretching.


    Tonight's dinner at the boathouse in san diego for restaurant week visit #4 on my list of 6 new places to hit up this week.

    All this for $20

  3. #18
    OLYMPIAN Joshua H's Avatar
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    OK folks lets be snappy here for this one.....still need to hit the gym after this posting and its 810pm local time. Got back from LA FitExpo just a bit ago, slammed some homemade kodiak pancakes and prepping for a leg session soon....

    Yesterday was back....

    6-730pm, 24 hour fitness midway

    warm up, hip mobz, dynamic movements

    light band assist pull ups, mixed grips, 5x6

    db shrugs: 12 reps a set at 85, 90, 95, 100, 105

    seated cable low rows: 3x25

    FST7 straight arm pull downs for 12 a set

    chest supported t bar rows: 3x13

    incline bench db curls: 35's for 3x10

    preacher curl machine FST7 for 10-12 reps a set

    deep static stretching.....recumbant bike cool down.....done!

    Finished off the night with a 4 stack attack of the famous buttermilk pancakes at Brians 24 in Gaslamp Dist San Diego....wont find them better anywhere! Carb heaven! I was 203.5 yesterday morning. First good weigh in I got on accurate scale and first thing in AM nude in 2-3 weeks. Nice to see myself over 200 again! At 6'2'' how can I not be!?




    Tomorrow I will post up the legs and conditioning work.

    Peace folks!
    Last edited by Joshua H; 01-23-2016 at 11:15 PM.

  4. #19
    OLYMPIAN Joshua H's Avatar
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    Legs from Saturday went down at 9pm like this:

    warm up bike, dynamic movements, hip mobility, foam rolling...

    squats: worked up to 315 for doubles, 5 sets

    angled leg press: 4x13 with slow eccentric

    donkey calf press machine: 4x12

    bb reverse lunges: 3x12 each leg

    bb good mornings: 3x12

    FST7 leg extensions for 12 reps a set

    5 minute treadmill walk cool down.

    Sunday was gauntlet conditioning as follows: 11am-12 noon, MCRD base gym

    dynamic movements, foam rolling....

    this circuit is very much like what i will have my sailors go through this week so i tested myself first to see how it plays out for real vice on paper, they gonna love-hate me for this one!!

    cybex strider 3 minutes up to 80% HRR
    decline sit ups 1 minutes, 15 push ups
    cybex strider 3 minutes up to 80% HRR
    decline sit ups 1 minute, 15 push ups
    cybex strider 3 minutes up to 80% HRR
    decline sit ups 1 minute, 15 push ups
    400m run at 3% and 8mph
    decline leg raises, 15 push ups
    400m run at 3% and 8mph
    decline leg raises, 15 push ups
    400m run at 3% and 8mph
    1 minute plank iso hold, 15 push ups
    3 minute stepmill up to 90% HRR
    DONE!

    Today we back at it with upper body push day, posting will come later on tonight.

    Peace you all!

  5. #20
    OLYMPIAN Joshua H's Avatar
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    Yesterdays upper push day went down as follows folks.....

    24 hour fitness hillcrest, 6pm-730pm

    did 40 minutes cardio run for work class i lead so no cardio tonight at all!

    dynamic movements, cuff series....

    incline bench press: 8,8,6,5,3,2,1,1,1,1 (singles at 195lbs touch, stop, press)

    hammer front military press machine: 45,10 pps, 4x8 reps, rest paused final set

    seated dip machine: 4x10, rest pause final set

    pec fly machine: 3x12 with 2 sec iso hold at front

    FST7 for machine shoulder raises

    FS7 for machine tricep extensionsions


    Got crazy wicked pump from both the FST7 sets tonight! The bench felt really good tonight to, shoulders feeling strong and stable, love it!

    Slammed some kick ass Indian Food at a place I not been to on over a year just across the street from the gym in Hillcrest called Bombay Kitchen. Did myself some Cinnamon Raisin Kulcha and Lamb Biryani. Both were amazing! Nice spice to the Biryani too!



  6. #21
    OLYMPIAN Joshua H's Avatar
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    Yesterday was a 51 minute METCON kept around 75% HRR the whole time.

    Today was back to biz with day of 1 of 3, upper push power day.

    cuff series, dynamic movement prep....

    clap push ups: 5x4
    hammer chest press: 2pps for 4 reps as fast as possible for 7 sets
    kb standing shoulder press: 3x5 unilateral press, 3x6 bilateral press with 18kg and 20kg respectively
    bw dips: 4x10
    machine laterals: 3x15
    tricep extension machine: 3x13
    trx face pulls: 2x15
    5 minute stepmill coll down

    thats all for now folks! have a great weekend and train hard!

  7. #22
    OLYMPIAN Joshua H's Avatar
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    Yesterday killed it with some upper body pull work. Here she be......

    24 hour fitness downtown san diego, 630-8pm

    note i also had a 30 minute ruck session earlier in the day with command group....


    dynamic movements, cuff series,

    bw wide pull ups: 6x6
    db shrugs: 4x12 @ 100, 105, 115, 125
    hammer high low row single arm: 2x25 (seat almost broke after 2nd set) had to swap out for....
    low cable v bar handle rows: 1x25
    straight arm lat pull downs FST7 style (12 reps, 30 second breaks, 7 sets)
    hammer seated row machine: 3x12 with iso pause on every rep
    rope overhand facepulls: 2x20 with iso pause on every rep
    hammer preacher curl machine: 25/45 plates: 12,10,9,10(RP)
    straight bar curls @ 55lb FST7 style

    did some DC style extreme stretching for lats and biceps after this and then some foam rolling. that was all for yesterday. picture below of my weekly splurge meal. mootime creamery on coronado island, ca. its called he crown brownie and it was sinfully good!



  8. #23
    OLYMPIAN Joshua H's Avatar
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    Today was 30 minutes incline jog @75-80% HRR. Legs felt yesterdays leg smash for sure!

    Here she be......

    dynamic warm ups, hip mobz....

    free motion squat machine wide stance and deep: 5x15

    hack squat close stance: 2 plates a side for 3x12

    front squat: 3x8

    angled leg press: 3x10, slow eccentric

    45 degree hypers superset with standing clalf press: 4x15 and 4x12 respectively

    machine horizontal 1 leg press: 2x15 each

    leg extensions FST7 (12 reps x 7 sets, 30 sec rest)

    foam roll, static stretch.....done!


    DOMS is alive and well today!!

  9. #24
    OLYMPIAN Joshua H's Avatar
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    Legs still sore as shit from the volume onsalught I gave them on Sunday night, all them stairs on the ship reminded me how much I hate volume legs sessions vice heavier, low volume leg workouts as normal.

    Today however we went for some upper body push work so here we go....

    shoulder mobz and dynamic movements.....

    hammer strength seated press: 6x10
    smith front shoulder press: 3x10 (left cuff not liking that!)
    seated free motion cable shoulder press: 3x10, much better on the cuff!
    seated free motion cable chest press with 1 sec iso pause: 3x10
    standing free motion cable shoulder presses: 3x12
    TRX close grip presses:3x12
    TRX overhead tricep extensions: 3x12
    Hoist machine pec deck fly: 2x15

    DC style stretching for chest, shoulders and triceps, foam roll, done!

    I did not mention but I am running a 6 week stint with a individual model of the OmegaWave HRv unit for the first time. I have followed the research on this for years and just now got my hands on one at last.

    For the past week I'll take my 4 minute measurement (DC and ECG) to see what my "windows of trainability" are 2 hours before I hit the gym. This lets me see where my CNS, Cardiac, Metabolic states of readiness are. It gives me a read out of where my training should or can be based on recovery and adaptation reserves.

    It lets me see what training type: endurance, strength, skill, or speed/power is best to train that day and how hard to push it.

    Been interesting to see my readings lately. All looks great as expected accept my metabolic readiness. It hovers on the edge of low to low mid values. Seems its on days I have taught a spin and or/ruck session earlier.

    I will keep you all posted as to how this continues to support my training feedback.

  10. #25
    OLYMPIAN Joshua H's Avatar
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    upper body pull night....


    left shoulder not so good yesterday and today still pissy, posterior tightness and odd clicking under the scap.....oh well, 31 now, not 21 anymore....

    cardio warm up, dynamic warm ups, cuff work


    wide grip lat pull downs with slow eccentric: 5x10

    seated cable low rows: 3x25

    seated hammer shrugs: 2x15(shoulder not liking it...)
    standing db shrugs: 2x15, better but not great

    FST7 straight arm short bar pull downs:

    TRX high rows: 3x13

    cable bicep curls: 4x12

    FST7 standing high cable bilateral curls

    foam roll, cardio cool down, deep stretching, done!

  11. #26
    OLYMPIAN Joshua H's Avatar
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    Weekend got away from me folks, sorry for the absence. Had some really good training days from Friday on. Cardio conditioning on Friday, Saturday upper push and hit a 265 bench PR! Today was upper pull with a best ever chin ups in 1 set for a 20 rep PR!

    I think this was in part to taking what my OmegaWave unit told me Friday and applying it to my conditioning that night. I planned a 55 minute ruck at 4mph and 20% load. My HRv reading showed I want toast from a CNS, Cardio and Metabolic standpoint scoring a overall 3 of 10 readiness for recovery reserves and adaptation window. That said despite feeling pretty good.....I down played it to just 25 minutes walking at 4.2 mph flat grade and then did foam rolling and trigger point work only. Cant say it did not work as the past 2 workouts yesterday and today had me hitting the above mentioned PR #'s. I also had tons of energy out on the town last night when me and some friends went for burgers at a new bar and grill downtown. I literaly was running everywhere and no alcohol had no part in that.

    Today's game plan which partly overlapped with the big game......the gym at NASNI has a 12x14' TV inside the gym so watching the big game was no issue there.

    cardio warm up, cuff series, dynamic warm ups,

    hand stand iso holds against the wall, 4x15 seconds (hard as fuck! had no idea those were so hard!)

    pull ups palms facing in, hallowed out core position: 1x20 reps, 4x8 reps with slow negatives

    bb shrugs: 4x12 at 225lbs

    hammer high row: 4x10

    hammer low row: 3x25

    straight arm short bar pull downs: FST7

    Cybex row machine: 3x13 slow negative, deep stretch iso hold

    hammer preacher curls: 4x8-10 reps with slow negatives

    high pulley cable bicep curls: FST7

    cardio cool down, deep static stretching for lats and biceps......done!

    thought you guys may like the shots from last nights cheat meal

    centennial burger and dessert pizza from balboa bar and grill and project pie respectively.





  12. #27
    OLYMPIAN Joshua H's Avatar
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    Monday Madness:

    Legs baby legs!

    6 minute recumbent bike, hip mob series, dynamic movements....

    squats:

    135x8
    185x5
    205x5
    225x5
    255x3
    285x3
    305x2
    315x2
    325x2 (3 sets)
    225x8 (3 sets)

    angled leg press:

    3x10 slow eccentric

    bulgarian split squats with 55lbs

    2x6 each leg

    hyper bench with 25lb plate:

    3x12

    leg extensions: FST7

    standing calf press: FST7

    5 minute elliptical cool down, stretch, done!

  13. #28
    OLYMPIAN Joshua H's Avatar
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    conditioning night.....here we go....

    .25 mile run @ 7.5mph, 20 swiss ball sit ups, 12 push ups, repeat 3x

    .25 mile run at 8mph, 20 bosu ball xcross touches, 12 push ups, repeat 3x

    .25 mile run at 8.5mph, 20 TRX lateral flexions, 12 push ups, repeat 2x

    .25 mile 10% run at 6mph, 20 TRX knee tucks, 12 push ups, repeat 2x

    2 minute bike at 90rpm level 12, 20 butterfly sit ups, 20 reverse crunches,

    Wrapped in up in 50 minutes on the dot almost. Sweat storm for sure tonight!

    Cant wait to unleash a similar workout this week on my sailors at work! Oh they gonna love this!

  14. #29
    OLYMPIAN Joshua H's Avatar
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    Yesterday we rocked out a damn good upper pull day and she went down like this.....

    530-700pm, MCRD gym,

    dynamic warm ups, cuff series.....

    jump chins with wide pronated grip for 3 sets of 8 and supinated medium grip for 3 sets of 8, very slow eccentric on every rep starting with chin over the bar.

    seated low cable row, vbar attachment: 3x30 reps (pump city!!)

    High cable rope facepulls (in lat pull down station) 4x15 reps with iso pause at back of every rep

    3x12 nautilus shrug machine with iso pause at top and bottom of each rep

    pull over machine for 3 sets of 12 focusing on stretch and ROM vice weight and failure

    standing preacher ez curls: 3x10 @ 55lb

    incline db curls: 3x8 @ 30lb

    high cable bilateral biceps curls: 3x12

    db hammer curls @ 20lbs 3x15

    That was all for the night. Did some deep static stretching at the end and called it. I am cutting out ALL cardio before or after my workouts so the full 90 minutes can be kept to the weights alone. Plus I get 30-45 minutes a day at work for my job anyway which to be honest, is already more then I need for my goals of getting to 210.

    My omegawave reading tonight 3 hours post workout shows that I am closed off to every window of trainability on strength, power, speed, coordination and endurance. I have got this 3x in 10 days now. I dont feel all that bad really, pretty good actually. I did drink wednesday night at felt dehydrated as hell Thursday morning till about mid afternoon so I am sure that played in this time but still. These low readings of adaptability and trainability bother me. I almost wonder if I should not go with a 3 on 2 off routine to get 1 more day of rest between workout days.

    Got some thinking to do on that one.

  15. #30
    OLYMPIAN Joshua H's Avatar
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    Cardio conditioning today, nothing major. 10 minutes each at 75% HRR in back to back fashion...

    stepmill, elliptical, incline tread, bike.

    this was after leading a short 45 minute ruck this morning for work.

    no lift today.....just chilling out.


    fast question for anyone following......does anyone need or want 3 arnold expo tickets? i have 3 and cant use them now due to work travel overlap. want to sell these fast. paypal payment preferred please. pm me if interested.

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