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Johnny
Jun 29, 2016 21:10:44 GMT -5
Post by Johnny Mnemonic on Jun 29, 2016 21:10:44 GMT -5
6/16
Bench Press(mutil grip)bar w/standing pulldowns
275 3x3
180 3x10
crucifix pushups,db laterals,db curls
3x10 20's 3x10 20's 3x10
6/17
Box squats
615x3 500 2x3 405x5
Hip belt machine squats
600x3 500 2x5 400x5
6/21 with Boris
Modified sumos
500x3 405x5
one arm dl
130x3 140x3 150x3
6/24
Hip Belt squats
600x3 500 2x5 400x5
ATG front squats
185x3 225x3 255x3
db lunges
20's 3x10
6/27
shrugs
500 3x8 405 2x10
High pulls (snatch grip)
185x3 225x3 255x3
Good Mornings
315 2x10 225x10
6/28
Bench Press m.g. bar,pullups,db press & db curls
255 3x3 3x10 40's 3x12 40's 3x8
Tried boxing on old bag at the garage gym I usually do my heavy work at. The gym my buddy had with the heavy bag had to close down due to financial restraints. The bag was pretty bad. May have to get one of my own.
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Johnny
Jul 10, 2016 16:01:56 GMT -5
Post by Johnny Mnemonic on Jul 10, 2016 16:01:56 GMT -5
6/30
db OH press,Pulldowns,crucifix pushups & db curls
80's 3x10 200 3x10 3x8 40's 3x8
Sledge on tire 4x1min.
Tried sledge hammer work on a tractor tire. Pretty f&*kin' tough. It will have to do for cardio until I get access to a heavy bag.
7/1
Box squats
500x3 550x2 405 2x3
ATG front squats
185x5 225x5 205x5 135x10
db lunges
20's 3x10
7/5
Bench press(M.G bar)pullups,db press & db curls
255 3x3 b.w. 3x10 40's 3x12 40's 3x8
Sledge hammer on tire
4x1min.
7/8
Hip Belt squats(machine)
700x3 600x3 500 2x3
ATG front squats
225 2x3 185x3 135x12
Sledge hammer on tire
3x90sec.
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Johnny
Jul 17, 2016 16:11:35 GMT -5
Post by Johnny Mnemonic on Jul 17, 2016 16:11:35 GMT -5
7/11
Good Mornings
500x5 455x3 405x3
Sumo DL's
405 4x2
High Pulls (snatch grip)
185x3 225x3 255x3
7/12
Bench Press(mg bar),pullups,db press & db curls
255 3x3 b.w. 3x10 50's 3x10 40's 3x8
Ended with sledge hammer on tire 4x1min.
7/13
Interval sprints 4x1min.
7/14
Rev.grip bench,pullups,db press & db curls
255 4x3 b.w. 4x10 50's 4x10 30's 4x10
Sledge hammer 5x1min.
7/15
Box front squats
405x2 315 3x3 135x10 ATG front squat
db lunges
20's 3x10
Sledge hammer 4x30swings
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Johnny
Jul 19, 2016 21:52:11 GMT -5
Post by Johnny Mnemonic on Jul 19, 2016 21:52:11 GMT -5
7/18
Good Mornings
505x5 465x5 415x5
Sumo DL's(Mastodon bar)
425 3x2 335x2
Snatch grip high pulls
185x3 225x3 255x3
7/19
Rev.grip bench,pullups,db press & db curls
255 3x3,225x5 b.w. 4x10 50's 4x10 40's 4x8
SLedge hammer 4x30swings
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Johnny
Jul 29, 2016 23:21:59 GMT -5
Post by Johnny Mnemonic on Jul 29, 2016 23:21:59 GMT -5
7/21
Incl.db bench press,Hammer str.rows,knuckle pushups & db curls
75's 3x10 200 3x10 b.w. 3x12 40's 3x10
Sledge hammer 3x30 swings
7/22
Front box squats 315 2x3 225 2x5
db lunges
20's 3x10
7/26
Sumo DL's w/Mastodon bar
425 3x2
Good Mornings
405 2x3
Incl.db bench press,Hammer str.rows,knuckle pushups,db curls
75's 3x10 200 3x10 b.w. 3x10 40's 3x8
Sledge hammer 3x25 swings
7/27
Interval running 4x1min. Really tough.
7/28
Bench Press mg bar,pullups,db press & db curls
275x3 250 2x3
3x10
50's 3x12
40's 3x10
7/29
Box jumps
28in.x3 30in.x3 33in.x3
Front box squats
365x3 315x2 225 2x5
db lunges
20's 3x10
Sledge hammer
4x33 swings
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Johnny
Aug 8, 2016 16:42:47 GMT -5
Post by Johnny Mnemonic on Aug 8, 2016 16:42:47 GMT -5
8/1
Modified sumos(SRDL's)
500x5 465x5 405x5
Sumos
365x2 405x2 315x2
8/3
Interval running
Fast jogging 4x1min with 2-3mins of walking.
8/4
Bench Press w/pullups
275 2x3,255x3 b.w. 3x10
db OH press w/ pull aparts
75's 3x10 blue mini 3x12
Sledge hammer 4x30swings
8/5
Box Squats
500x3 455x3 405x3 315 2x3
Box Jumps
28in. 3x3
Depth jumps
28in. 2x3
8/8
Shrugs w/ Rev.Hypers
500 4x8
200 4x10
Had to cut it short to cover at work.
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Johnny
Aug 14, 2016 17:11:30 GMT -5
Post by Johnny Mnemonic on Aug 14, 2016 17:11:30 GMT -5
8/9
Bench Press(mg bar),inverted rows,db OH press & db curls
265 3x3 3x12 70's 3x8 40's 3x8
8/12
Modified sumos
405 2x3 365x3 315 2x3
db OH press,Hammer str.rows,knuckle pushups & db curls
75's 3x10 300 3x8 b.w. 3x10 40's 3x8
Did some interval running to end the day.
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Johnny
Aug 25, 2016 14:31:27 GMT -5
Post by Johnny Mnemonic on Aug 25, 2016 14:31:27 GMT -5
8/15
Box Squats
500x5 455x5 405 2x5 315x5
Sledge Hammer
8lb 2x30, 35lb 2x10
8/18
Modified sumos(SRDL's)
500x8 455x8
Sumos
405 2x2 315 2x2
8/22
ATG front squats
255x3 225 2x3 185 2x3
Sledge Hammer
8lb 2x30, 35lb 2x10
8/23
Bench Press(mg bar),pullups,db press & db curls
275 4x3 b.w. 4x10 75's 4x8 40's 4x8
Interval running. 3x1min with walking in between.
8/25
Bench Press(from pins chest level) & pull aparts
255 3x3
mini blue band 3x12
Diamond pushups & db curls
3x12
30's 3x12
Sledge Hammer
8lb 2x50, 35lb 2x16
Really liking the sledge for cardio and for hands. Hands are more sore than I have experienced in years.
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Johnny
Aug 29, 2016 21:23:35 GMT -5
Post by Johnny Mnemonic on Aug 29, 2016 21:23:35 GMT -5
8/27
Modified Sumos(SRDL's)
520x8 455 2x5
Sumos
415x2 325 2x2
Hang high pulls(snatch grip)
255x3 225x3 185x3 135x5
8/29
Box front squats
405x1 315x3 275x3 225x5
ATG front squat
135x10
Sledge Hammer
8lb 2x50, 40lb 2x16
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Johnny
Sept 5, 2016 20:29:29 GMT -5
Post by Johnny Mnemonic on Sept 5, 2016 20:29:29 GMT -5
8/30
db OHP presses,pulldowns,knuckle pushups & db curls
75's 4x8 190 4x10 4x12 35's 4x10
db laterals,front raises & rear flyes
20's 3x12
9/1
Good Mornings
500x5 455 2x5
Sumos
425x2 315 2x2
Sledge Hammer
8lb 2x50
9/5
Front box squats
315 3x3
ATG front squat
135x10
db lunges
20's 2x10
Sledge Hammer
10lb 2x50, 40lb 2x16
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Johnny
Sept 9, 2016 19:47:09 GMT -5
Post by Johnny Mnemonic on Sept 9, 2016 19:47:09 GMT -5
9/6
db OH press w/ Hammer St.seated rows
90's x8 80's 2x10
250 3x10
Knuckle pushups w/ db curls
3x10
35's 3x10
db rows
145lb x5
Interval jogging
1min.running w/2-3min walking x4
9/8
Good Mornings
500x5 455x5 405x5
Barbell 45degree Hyperextensions
405x3 315 2x3
Sumos(Mastodon bar)
425 2x2 335x2
9/9
Wide Pulldowns,knuckle pushups & db curls
200 3x8 3x10 20's 3x15
Sledge Hammer
8lbx50, 40lbx12, 10lbx50
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Johnny
Sept 9, 2016 21:07:09 GMT -5
Post by Boris on Sept 9, 2016 21:07:09 GMT -5
Is that some kind of machine for those 45 degree hypers? How do you like it? I've always been a fan of 45 degree hyper benches and I'd probably buy one if I could find a solid one for cheap.
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Johnny
Sept 12, 2016 16:58:47 GMT -5
Post by Johnny Mnemonic on Sept 12, 2016 16:58:47 GMT -5
Actually I just copied what is done in this video. It's not a basic exercise to focus on but, a nice accessory. www.youtube.com/watch?v=ArBNc_quDhQ9/12 Hip Belt squats(plate loaded machine) 800x2 700x3 600x10 400 2x5 Sledge Hammer 10lb 2x50, 40lb 2x16
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Johnny
Sept 14, 2016 14:31:55 GMT -5
Post by peterako on Sept 14, 2016 14:31:55 GMT -5
800 x 2 !!!!!!!!!!!!!!!!!
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Johnny
Sept 26, 2016 22:51:06 GMT -5
Post by Johnny Mnemonic on Sept 26, 2016 22:51:06 GMT -5
Yeah, I really like the Hip Belt Squat machine. The owners got it from Matt Wenning with a platform and a long lever bar. I don't go deep, but to a dead stop. Just as far as where my sumo deads start to help with my sumo strength. www.youtube.com/watch?v=Hs7d_LLLaR49/13 db OH press,knuckle pushups,db rows & preacher mach. curls 80's 3x10 3x12 145db 3x5 110 3x10 9/15 Modified Sumos 425 3x5 335x5 Sumos 315 5x2 45 degree Hyperextension dl's 315x3 225 2x5 9/22 Modified sumos 425 3x3 Sumos 335 3x2 Snatch grip high pulls 225x3 205x3 185x3 135x5 9/26 Hip Belt Squats(machine) 700x3 600x3 500x10,8 Box Jumps 24in.x3 28in.x3 Altitude drops 24in.x3 28in.x3 Sledge Hammer 10lb 2x50, 40lb x16,20 Was still feeling the remnants of a chest cold last week. The workout from 9/22 was at about 70% and today I was maybe 90%, but I can't just sit around until I'm 100.
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