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Johnny
Apr 13, 2016 22:42:10 GMT -5
Post by Johnny Mnemonic on Apr 13, 2016 22:42:10 GMT -5
I like using that along with the rev.grip bench. Both have allowed me to keep my upper body strength up.
4/13
db curls,db kickbacks & pull aparts
20's 3x12 20's 3x12 blue mini 3x10
Interval running/sprinting 1min./2min waking x3 30sec./2min.walking x3
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Johnny
Apr 18, 2016 17:52:45 GMT -5
Post by Johnny Mnemonic on Apr 18, 2016 17:52:45 GMT -5
4/14
BTN presses w/wide pulldowns
235x3 205 2x5
205 3x10
crucifix pushups,db laterals & db curls
3x10 20's 3x10 35's 3x10
4/15
ATG front squats
255x3 225 3x3
Box Jumps
24in.x3 28in.x3 32in.x3 36in.x3
Ended with three rounds of kickboxing on the heavy bag.
4/18
Modified sumos(SRDL's)
535x3 515x3 425x5
Sumos
425 3x2 455x2
Hang pulls (snatch grip)
185x3 225x3 255x3 300x3 225x10
Rev.Hypers
200x15
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Johnny
Apr 22, 2016 17:29:57 GMT -5
Post by Johnny Mnemonic on Apr 22, 2016 17:29:57 GMT -5
4/19
Incl.bench w/close grip pullups
255x3 225 3x5
4x10
4/20
db curls,db kickbacks & pullaparts
20's 3x12 20's 3x12 mini blue 3x12
Interval jogging & sprinting with 2min walking. 1minx2 & 30secx4
4/22
Box Jumps
24in.x3 28in.x3 32in.x3 34in.x3 36in.x3 40in.x3 36in.x3
ATG front squats
300x1 275x2 225 2x3
db lunges
20's 3x10
db OH press w/standing pulldowns
90'sx3 75's 2x8
145 3x10
crucifix pushups,db laterals & db curls
2x8 20's 2x10 35's 2x10
Ended with only 15mins kickboxing on heavy bag.
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Johnny
Apr 27, 2016 19:45:37 GMT -5
Post by Johnny Mnemonic on Apr 27, 2016 19:45:37 GMT -5
4/25
Good Mornings
455x5 405 2x8 315x8 3x0 tempo
Sumo DL's
315x3 405 2x2
Rev.Hypers
200 2x12
4/26
Incl.bench w/pullups
255x3 225 3x5 205x6
5x10
knuckle pushups,db laterals & db curls
3x12 20's 3x10 35's 3x10
Ended with 20mins of kickboxing and technique work on heavy bag.
4/27
db curls,db lying tri extensions & pullaparts
20's 3x10 20's 3x10 mini blue 3x12
Interval sprints 30sec/2min walking for 15mins.
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Johnny
May 2, 2016 20:23:40 GMT -5
Post by Johnny Mnemonic on May 2, 2016 20:23:40 GMT -5
4/28
Incl.db bench w/ inverted rows
100'sx10 90's 2x10
Plate front raise,db laterlas,db clean & press,db curls
45lb 3x8 20's 3x8 20's 3x8 20's 3x8
4/29
Box squats
455x3 405 3x3
Box jumps
28in.x3 32in.x3 36in.x3 32in.x3
db lunges
20's 3x10
Ended with 15 mins of kickboxing on heavy bag.
5/2
Good Mornings
500x5 455 2x5 405x5
Sumo DL's
405 4x2 365 x2
Rev.Hypers
200 2x12
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Johnny
May 10, 2016 16:20:20 GMT -5
Post by Johnny Mnemonic on May 10, 2016 16:20:20 GMT -5
5/3
Bench Press w/pull ups
275x3 300x3 255x3 255x3
4x10
db curl n press w/ Y laterals
40's 3x10
10's 3x10
5/3
Sprint intervals. 30sec. w/2min walking for 15mins.
5/4
db OH press w/pulldowns
85'sx10 75's 2x10
190 3x10
diamond pushups,db laterals & bb curls
3x10 20's 3x10 60 3x10
5/9
Good Mornings
500x8 455x8 405x8
5/10
Sumo DL'S w/db standing presses
405x2 455x2 500x2 550x2 600x3
60'sx5 70's 4x5
15mins with kickboxing. Wanted to do some big lifting yesterday in honor of the big 45 but ran out of energy after the GM sets. Felt really good today and pretty happy with the Sumos.
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Johnny
May 13, 2016 20:17:08 GMT -5
Post by Johnny Mnemonic on May 13, 2016 20:17:08 GMT -5
5/11
db curls,bodyweight tri ext & pullaparts
35's 3x10 bodyweight 3x10 mini blue 3x12
Sprint intervals 30sec/2min walking for 15mins
5/12
Bench press multigrip w/chin ups
275 3x3
3x10
diamond pushups,db laterals, db curls
3x10 20's 3x10 20's 3x10
5/13
Box Squats
550x2 500x3 455 2x3
db lunges
20's 3x10
Ended with kickboxing work for 20mins.
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Johnny
May 16, 2016 20:16:12 GMT -5
Post by Johnny Mnemonic on May 16, 2016 20:16:12 GMT -5
5/16
Modified Sumo's(SRDL's)
500x8 455 2x8
Sumo's
405 3x2
Snatch Grip Hang Pulls
135x3 185x3 225x3 275x3 300x3 225x10
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Johnny
May 18, 2016 7:06:41 GMT -5
Post by Boris on May 18, 2016 7:06:41 GMT -5
Dude, I'm so sorry I missed your birthday... I'll try to call tonight - hopefully you'll be free.
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Johnny
May 18, 2016 18:09:01 GMT -5
Post by Johnny Mnemonic on May 18, 2016 18:09:01 GMT -5
No worries man. I prefer as little fan fare as possible.
5/17
Rev.grip bench press w/lat pulldowns
275x3 225 2x8
220x8 190 2x10
Knuckle pushups,db laterals and bb curls
3x12 20's 3x10 60 3x10
Ended with 25 mins of kickboxing and technique work with my buddy Bruce.
5/18
Sprints outside. 7-8 sets of 30yd sprints.
db curls, db lying tri extensions and pull aparts
20's 3x10 20's 3x10 mini blue 3x10
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Johnny
May 22, 2016 15:31:50 GMT -5
Post by Johnny Mnemonic on May 22, 2016 15:31:50 GMT -5
5/20
ATG front squats
225x3 255x3 225 2x3 205x5 185x5
Depth jumps
24in. 3x3
Ended with 15mins of kickboxing on heavy bag. Was still feeling it in the hammies and legs from the sprints on Wednesday.
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Johnny
May 24, 2016 6:37:53 GMT -5
Post by peterako on May 24, 2016 6:37:53 GMT -5
"No worries man. I prefer as little fan fare as possible." belated Happy Birthday Johnny
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Johnny
May 26, 2016 17:41:05 GMT -5
Post by Johnny Mnemonic on May 26, 2016 17:41:05 GMT -5
LOL! That's just too funny Pete. Thanks.
5/23
Modified sumo's(SRDL's)
535x2 500x3 455x5 425x5
Sumo's
335x2 385x2 405x2 425x2
High Pulls (snatch grip)
185x3 225x3 275x3
5/24
db OH press w/Pullups neutr. grip
80's 3x10
3x10
Crucifix pushups,face down incl.bench db curls, lying down incl. Y laterals
3x10 20's 3x10 10's 3x10
Ended with 20mins of kickboxing and technique work on heavy bag.
5/25
db curls,lying db tri.extensions & db rear flyes
20's 3x10 20's 3x10 20's 3x10
Ended with Interval jogging for 18 minutes.1min running w/2min walking. Didn't want to aggravate tender left hammie.
5/26
Bench Press w/Standing Pulldowns
255 3x3 225x5
160 4x10
db incl.bench curls,diamond pushups & incl. Y laterals
30's 3x10 3x10 10's 3x10
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Johnny
Jun 6, 2016 15:02:03 GMT -5
Post by Johnny Mnemonic on Jun 6, 2016 15:02:03 GMT -5
5/30
SRDL'S (modified sumos)
535x3 500 2x3
Sumos
405 3x2 425x2
Snatch grip High Pulls
185x3 225x3 275x3 225x8
5/31
Bench Press w/Standing pulldowns
285x3 255 2x3
160 3x10
Dips, db laterals & db curls
3x10 20's 3x10 30's 3x10
6/1
Did some 1min jogging intervals outside for 15 minutes
6/3
db OH Press w/pullups
75's 3x10
3x10
Knuckle pushups,db rear flyes & db curls
3x10 25's 3x10 30's 3x10
6/6
Good Mornings(SS Bar)
440x3 405 2x3 335x3
Sumos (Power bar)
335x2 415 3x2
Rev.Hypers
200 2x10
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Johnny
Jun 8, 2016 15:22:14 GMT -5
Post by Johnny Mnemonic on Jun 8, 2016 15:22:14 GMT -5
6/7
db OH press w/ wide grip pullups
85's 3x10
3x8
knuckle pushups, db rear flyes & db curls
3x12 35's 3x10 35's 3x10
Ended with 20 minutes of kickboxing and kick technique work on heavy bag.
6/8
db curls, db lying tri extensions & pull aparts
20's 3x12 20's 3x12 mini blue 3x12
Ended with 1 minute interval running on treadmill for 18 minutes.
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