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Johnny
Dec 17, 2015 22:24:22 GMT -5
Post by Johnny Mnemonic on Dec 17, 2015 22:24:22 GMT -5
12/17
Box squats
555x3 465x3 415x3
Depth Jumps
24in.x3 28in.x3 32in.x3 36in.x3 40in.x3
db Lunges
20's 4x10
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Johnny
Dec 21, 2015 17:47:00 GMT -5
Post by Johnny Mnemonic on Dec 21, 2015 17:47:00 GMT -5
12/21
SSB Good Mornings
385x3 325x3 300 3x3
Sumo Deads
315x2 405x2 455x2 500x2
Hang Cleans
135x3 155 2x5 185x3
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Johnny
Dec 22, 2015 21:06:04 GMT -5
Post by Johnny Mnemonic on Dec 22, 2015 21:06:04 GMT -5
12/22
Bench Press(rev.grip) w/Pull ups
275 2x3 255x3 225x10
b.w. 4x10
Facepulls,crucifix pushups & db curls
80x10 90x10 70x12
b.w. 3x10
40's 3x10
Ended with 15mins of kickboxing on heavy bag and 15mins walking on treadmill.
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Johnny
Dec 25, 2015 19:08:51 GMT -5
Post by Johnny Mnemonic on Dec 25, 2015 19:08:51 GMT -5
12/25
Box Squats
550x3 500x3 455x3 405x3
Depth Jumps w/db OH press & Inverted rows
24in.x3 28in.x3 32in.x3 36in.x3 40in.x3
60'sx10 70'sx10 80'sx10
b.w. 3x10
db lunges w/db curls
25's 3x10
25's 3x10
Needed that workout after too much food and booze the night before.
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Johnny
Jan 18, 2016 19:14:46 GMT -5
Post by Johnny Mnemonic on Jan 18, 2016 19:14:46 GMT -5
1/5
Modified sumos
405 3x3
Sumo DL's
405 2x2
Hyperext.
3x15
1/7
Bench Press w/pull ups
225 3x8
b.w. 3x10
db curl n press
40's 3x10
Ended with 15mins of heavy bag work.
1/12
db OH press,Chin ups,knuckle push ups & db curls
90'sx8,80's 2x8 b.w. 3x10 b.w. 3x12 35's 3x10
Ended with 15mins of heavy bag work.
1/14
Box Squats
405x3 455x3 365x3 315x3
1/15
Incl.db presses w/pull ups
80's 3x10
b.w. 3x10
Ended with just 10mins of heavy bag kickboxing work.
1/18
Good Mornings
425x10 405 2x8
Sumo DL's
405x2 455x2 500x2 405x2
Hang Cleans
135x5 165x5 185x3 135x16
Rev.Hypers
200 3x12
Had some back spasm issues couple weeks ago. Not sure how it came about but hopefully I won't have that affect me again.
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Johnny
Jan 22, 2016 18:29:19 GMT -5
Post by Johnny Mnemonic on Jan 22, 2016 18:29:19 GMT -5
1/19
Bench Press(MG bar),Wide Pulldowns,curl n press
225 3x6 190 3x10 35's 3x10
Facepulls w/ Y laterals
70 3x12 10's 3x10
Ended with 15mins of kickboxing on heavy bag.
1/21
Squats
455x3 405 2x3 225x15
Depth Jumps
24in.x3 28in.x3 32in.x3 36in.x3 40in.x3
db Lunges
20's 3x10
1/22
db Incl.bench press,Wide Pulldowns,diamond push ups & bb strict curls
100's 2x10,75'sx10 205 2x10,190x10 3x10 60 3x12
db rear flyes
20's 3x12
Ended with 15mins of kickboxing on heavy bag. Also did some work with bamboo stick swinging on bag for technique. Unfortunately broke stick on second set. $20 to my buddy Bruce.
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Johnny
Jan 25, 2016 23:20:07 GMT -5
Post by Johnny Mnemonic on Jan 25, 2016 23:20:07 GMT -5
1/25/16
Good Mornings
455x10 405 2x10
Sumo DL's
425x2 500x2 425x2 425x2
Hang Cleans
135x5 165x5 185x3 135x17
Rev.Hypers
200 3x10
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Johnny
Jan 26, 2016 22:33:17 GMT -5
Post by Johnny Mnemonic on Jan 26, 2016 22:33:17 GMT -5
1/26
Incl.bench press,chinups,diamond pushups & strict bb curls
225 3x5 3x10 3x10 60 3x12
Facepulls w/ Y laterals
70 3x12 10's 3x10
Ended with 15mins kickboxing on bag.
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Johnny
Jan 29, 2016 14:57:34 GMT -5
Post by Johnny Mnemonic on Jan 29, 2016 14:57:34 GMT -5
1/28
Pushups,Pulldowns & curl n presses
3x12 180 3x10 35's 3x10
db laterals,front raises & rear flyes
15's 3x10
Ended with 10mins of kickboxing on bag.
1/29
Squats
500x3 405 2x3
Depth Jumps
24in.x3 28in.x3 32in.x3 36in.x3
db lunges
20's 3x10
Not feeling too strong. A bit disappointed with my top set of squats.
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Johnny
Feb 8, 2016 18:53:28 GMT -5
Post by Johnny Mnemonic on Feb 8, 2016 18:53:28 GMT -5
2/2
Conv. DL's,knuckle pushups,pullups & db curls
405 2x3 365x3
3x12
3x12
35s 3x10
2/4
Squats
405 3x3
ATG squats
315x3 225 2x5 135x15
Depth Jumps
24in.x3 28in.x3 32in.x3 36in.x3
db lunges
20's 3x10
2/5
Bench Press(MG bar) w/pulldowns
250 3x5
200 3x10
Diamond pushups,db laterals & cable curls
3x12
20's 3x10
70 3x15
2/8
Modified sumos(SRDL's)
500x3 430 2x5
Sumos
405x2 425 2x2 405x2
Hang pulls(snatch grip)
135x3 185x3 205x3 225x3
Rev.hypers
200 3x10
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Johnny
Feb 11, 2016 18:44:08 GMT -5
Post by Johnny Mnemonic on Feb 11, 2016 18:44:08 GMT -5
2/9
db Incl.bench press w/inverted rows
85's 3x10
b.w. 3x12
diamond pushups,band pullaparts & db curls
3x10 pink mini 3x12 35's 3x10
2/11
ATG front squats
255x3 225 2x3
box jumps(sumo stance)
24in.x3 28in.x3 32in.x3 28in.x3
Hip belt squats
200x20,15,12
The hip belt squats felt much tougher than I thought they would be.
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Johnny
Feb 16, 2016 18:52:06 GMT -5
Post by Johnny Mnemonic on Feb 16, 2016 18:52:06 GMT -5
2/12
Bench Press(Multigrip bar),pullups & curlnpresses
275 3x3 3x10 35's 3x10
Ended with 10mins of heavy bag work.
2/16
db OH presses w/Wide pull downs
100'sx8 90's 2x8
235 2x10 220x10
plate front raises,db laterals & band pullaparts
45lb 2x10 25's 2x10 pink mini 2x10
Ended with 15mins of heavy bag work.
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Johnny
Feb 24, 2016 18:59:59 GMT -5
Post by Johnny Mnemonic on Feb 24, 2016 18:59:59 GMT -5
2/18
Modified sumos
500 3x3
Good Mornings
405x5 315 2x5
2/19
Bench Press w/Inverted rows
275x3 255x3 225x10
3x12
db laterals, rear flyes & curls
20's 3x10 40's 3x10 35's 3x10
2/22
ATG front squats
255x3 225 2x3
Ended with 20mins of kickboxing on bag.
2/23
Bench Press(rev.grip),pullups & goblet squats
275x3 255x3 225x10
3x10
75lbs 3x10
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Johnny
Feb 26, 2016 19:44:27 GMT -5
Post by Johnny Mnemonic on Feb 26, 2016 19:44:27 GMT -5
2/26
Depth jumps(sumo stance)
24in. 3x3
Partial sumo deads(7in.off floor)
625x3 550 2x3
Good Mornings
405 3x5
High Pulls(snatch grip)
135x3 185x3 225 2x3 135x10
2/26
Incl.bench press w/Wide Pulldowns
245x3 225 3x3
220 2x8 205 2x8
Plate front raise,db laterals,db clean n press & db curls
45lb 3x8 20's 3x8 20's 3x8 20's 3x8
Ended with 20mins of kickboxing
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Johnny
Mar 2, 2016 0:06:10 GMT -5
Post by Johnny Mnemonic on Mar 2, 2016 0:06:10 GMT -5
2/29
Depth Jumps
24in. 3x3
Box Squats
455x3 405 3x3
Hip Belt squts
200 x20,20,15
3/1
db OH press w/chinups
90's 3x8
b.w. 3x10
Plate front raise,db laterals,db clean n press & db curls
45lb 3x8 20's 3x8 20's 3x8 20's 3x8
Ended with some Kali instruction with a friend and about 15mins of kickboxing.
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