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Johnny
Mar 4, 2016 17:55:24 GMT -5
Post by Johnny Mnemonic on Mar 4, 2016 17:55:24 GMT -5
3/2
db curls,db tricep ext. & pull aparts
20's 3x12 20's 3x12 pink mini 3x12
Ended with interval running.30sec/2min.walking, total of 25mins.
3/3
Bench Press(mulit grip bar) w/wide pulldowns
250 3x5
220 3x10
Pull aparts,diamond pushups & db curls
blue mini 3x12 3x10 35' 3x10
3/4
Partial sumos(7in.off floor)
700x3 625 2x3
Good Mornings
405 4x5
High Pulls (snatch grip)
165x3 225x3 255x3
Ended with 15mins of kickboxing on bag.
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Johnny
Mar 7, 2016 9:47:54 GMT -5
Post by peterako on Mar 7, 2016 9:47:54 GMT -5
Thanks for reminding me Johnny! Partial lifts from the floor! (Maybe...just maybe...I had tried to incorporate previously, late last year, but wasn't consistent). I have found, in the past (when I was MUCH younger), that doing partials (on squats for example) well loaded with weight helped me move ahead with weight progression on the full range movements. Possibly more from a mental perspective, but it definitely worked for me. May revisit
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Johnny
Mar 7, 2016 21:27:23 GMT -5
Post by Johnny Mnemonic on Mar 7, 2016 21:27:23 GMT -5
Glad to be of help. Honestly I was thinking the same. I was talking to some of the young bucks at the gym about partials and it got me thinking I should incorporate them in my workouts again.
3/7
Box Squats
525x3 455x3 405x3
Hip Belt Squats
250x20,15,13 200x15
Depth Jumps
26in. 3x3
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Johnny
Mar 9, 2016 22:34:32 GMT -5
Post by Johnny Mnemonic on Mar 9, 2016 22:34:32 GMT -5
3/8
Push Presses w/pull ups
185x3 205 2x3
3x10
Plate front raises,db laterals,db clean n presses & db curls
45lb 3x8 20's 3x8 20's 3x8 20's 3x8
Ended with 15mins of kickboxing on heavy bag.
3/9
db tri extensions,db curls & pull aparts
20's 3x12 20's 3x12 blue mini 3x10
Ended with interval running 30sec running/2min walking for 25mins.
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Johnny
Mar 11, 2016 23:53:07 GMT -5
Post by Johnny Mnemonic on Mar 11, 2016 23:53:07 GMT -5
3/10
Bench Press(multi grip bar) w/standing lat pulldowns(chinup grip)
275 3x3
205x8 175 2x8
Crucifix pushups, db rear flyes & bb curls
3x10 20's 3x10 50 3x20
3/11
Partial Sumo DL's
700x3 600x3 550x3
Good Mornings
455x5 405 2x8
Hang Cleans(snatch grip)
135x3 185x3 225 2x3
Ended with 15mins of kickboxing on heavy bag.
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Johnny
Mar 13, 2016 17:30:17 GMT -5
Post by Boris on Mar 13, 2016 17:30:17 GMT -5
Some heavier work in there! Nice! ...and nice pic btw!
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Johnny
Mar 21, 2016 20:26:16 GMT -5
Post by Johnny Mnemonic on Mar 21, 2016 20:26:16 GMT -5
Yeah the partials felt pretty good.
3/15
Bench Press(multi grip bar) w/standing lat pulldowns
275x3 225 3x5
175x10 160 3x10
Knuckle pushups,face pulls & db curls
3x10 70 3x12 35's 3x10
3/16
db curls,tri kickbacks & pullaparts
20's 3x12 20's 3x12 blue mini 3x10
Interval running. 30sec running/2min.walking for 20 minutes.
3/17
db OH press w/ pullups
90's 3x10
b.w. 3x10
db front raises,laterals,clean & press and db curls
20's 3x8 20's 3x8 20's 3x8 20's 3x10
Ended with 10mins of kcickboxing.
3/21
Modified sumos(SRDL's)
500x2 405 2x5
Sumo Deads
405 4x2 405x2
Hang Cleans(snatch grip)
185x3 225x3 255x3 275x3 205x12
The SRDL's were rough but felt real good on the Sumos and Hang Cleans.
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Johnny
Mar 25, 2016 21:05:18 GMT -5
Post by Johnny Mnemonic on Mar 25, 2016 21:05:18 GMT -5
3/22
db OH press w/pullups(TRX straps)
90's 3x10
b.w. 3x10
db laterals,db rear flyes & db curls
20's 3x10 35's 3x10 35's 3x10
3/23
db curls,db Tri.kickbacks & pullaparts
20's 3x12 20's 3x12 mini blue 3x12
Interval running 30sec.running w/2min.walking for 20mins.
3/24
Bench Press(multi grip bar)w/chinups
300x2 245 2x5
3x10
Facepulls,db laterals, db front raises & db curls
70 3x10 20's 3x10 20's 3x10 20's 3x10
3/25
Box Squats
500x2 455x3 405x3
ATG squats
315 2x3 225 2x5 135x8
Ended with 20mins of kickboxing on heavy bag.
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Johnny
Mar 28, 2016 19:46:05 GMT -5
Post by Johnny Mnemonic on Mar 28, 2016 19:46:05 GMT -5
3/28
Modified Sumos(SRDL's)
515x8 455 2x8
Sumo Deadlifts
365x2 405 4x2
High Pulls(snatch grip)
185x3 225x3 275x3 300x3 230x10
Rev.Hyperextension
150x20
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Johnny
Mar 29, 2016 20:09:39 GMT -5
Post by Johnny Mnemonic on Mar 29, 2016 20:09:39 GMT -5
3/29
Behind the neck press w/pullups
225x3 205 2x5
3x10
Knuckle pushups,facepulls & db curls
3x10 60 3x12 40's 3x10
Ended with 15mins of kickboxing on heavy bag.
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Johnny
Apr 1, 2016 15:45:57 GMT -5
Post by Johnny Mnemonic on Apr 1, 2016 15:45:57 GMT -5
3/30
db curls,Tricep kickbacks & pullaparts
20's 3x10 20's 3x12 pink mini band 3x12
Interval running 45sec./2min walking for 20 minutes.
3/31
Bench Press(multi gr.bar) w/ Wide pullups
265x3 275x3 300x2 265x3 245x5
205 5x10
db front raises,laterals,rear flyes and curls
20's 2x10
4/1
Box Squats
555x3 465 2x3
Box jumps
28in.x3 32in.x3 36in.x3
Hip belt squats
200x15 250 2x15
Ended with kickboxing on heavy bag for 20 minutes.
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Johnny
Apr 4, 2016 20:55:27 GMT -5
Post by Boris on Apr 4, 2016 20:55:27 GMT -5
How are you using that multi-grip bar?
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Johnny
Apr 10, 2016 18:09:25 GMT -5
Post by Johnny Mnemonic on Apr 10, 2016 18:09:25 GMT -5
Exactly like this video. I use that same bench as well. It's great for my shoulders. www.youtube.com/watch?v=1YWQOTfFDtA4/5 Bench Press(rev.grip) w/Wide pulldowns 275x3 255x3 225 2x8 205 4x10 Diamond pushups,db laterals,db rear flyes & db curls 3x10 20's 3x10 20's 3x10 35's 3x10 Ended with 15mins of kickboxing on heavy bag. 4/6 db curls,db kickbacks & pullaparts 20's 3x12 20's 3x12 blue mini 3x10 Ended with interval running 45sec/running with 2mins walking for 20 minutes. 4/7 Behind the neck press w/ pullups 225x3 195 2x5 crucifix pushups,db laterals & db curls 3x10 20's 3x10 40's 3x10 4/8 ATG front squats 275x3 255x3 225 2x5 box jumps 24in.x3 28in.x3 32in.x3 36in.x3 Did a kickboxing workout with a couple of buddies. Had my boss(buddy) Bruce take us through 10 rounds on the heavy bag with various punching,kicking,knees and exhaustion. I think my VO2max doubled.
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Johnny
Apr 12, 2016 17:12:56 GMT -5
Post by Johnny Mnemonic on Apr 12, 2016 17:12:56 GMT -5
4/11
Good Mornings
455x3 405 3x3 315 2x8
Shrugs
600x5 500 3x10 405x8
4/12
Rev.grip bench press w/inverted rows
300 3x1 225x10
4x10
Ended with 3 rounds of kickboxing on heavy bag.
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Johnny
Apr 12, 2016 21:26:51 GMT -5
Post by Boris on Apr 12, 2016 21:26:51 GMT -5
Yeah, that looks like it would be a lot easier on the shoulders for sure!
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