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Post by Boris on Jul 28, 2018 23:13:40 GMT -5
Thursday, July 19, 2018 YAT Pulls w. micro band: 30/30/30 x 3 Manta-Ray SQ: bar x 20, 135 x 30
Thursday, July 26, 2018 Push-Ups: 25, 20, 20, 20, 15 Been a long week.
Saturday, July 28, 2018 Twist Yo' Wrist Work
Jet lagged after 34 hours (door to door) travel from Japan.
178/209
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Post by peterako on Jul 30, 2018 8:18:30 GMT -5
How was Japan Boris?
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Post by Boris on Jul 30, 2018 18:29:31 GMT -5
Not that great. Father in law passed away. It was not unexpected, but a tough time just the same. He was a good man.
Monday, July 30, 2018 Windmills: 16kg KB x 10/10 x 5
Lower back and hips have been a little wonky the past two weeks or so (all the stress and travel didn't help). This helped a lot. Windmills w. the KB in my left are always harder - not really surprising since rotating to the left is generally harder for me anyway. Windmills are a good exercise that I always leave out of the rotation and am always pleasantly surprised when I put them back in.
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Post by Boris on Aug 5, 2018 12:59:48 GMT -5
Tuesday, July 31, 2018 One-Arm KB Press: 16kg x 10/10, 24kg x 10/10, 16kg x 10/10/10/10, 24kg x 10/10
Wednesday, August 1, 2018 Push-Ups: 30, 30, 20, 20
Thursday, August 2, 2018 Pull-Ups: 5, 5, 5, 5, 5
Friday, August 3, 2018 various stretching, sissy squats (kind of), downward down hindu squats (something like that) YAT Pulls w. micro-band: 30/30/30 x 2
Saturday, August 4, 2018 Manta-Ray SQ: bar x 20, 135 x 27 (10-9-8 by minute), 135 x 12 x 2 (9-3 by 30sec)
Hot day in the garage and I had little wind to give.
184/216
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Post by Boris on Sept 1, 2018 22:34:04 GMT -5
Sunday, August 5, 2018 BG: 115 x 50 x 2 (alt. w.)GG: 115 x 50 x 2 BP (supinated grip): bar x 20, 135 x 10 x 3 Arnold Press: 40s x 10 x 3 Sauna
Monday, August 6, 2018 Pull-Ups: 2, 4, 6, 8, 2, 4, 6, 8
Wednesday, August 8, 2018 45 degree Hyperextensions: 20 x 5
Saturday, August 11, 2018 SQ: bar x 20, 135 x 10 (1:00), 135 x 27 (6-5-4-3-2-1-6 by 30 sec) Beam Bar DL: bar x 10, 90lb x 10 x 2
Hot in the garage and feeling pretty wiped.
Monday, August 13, 2018 Lifeguard class + dryland work w. team (x2).
I am pathetically out of shape swimming/wind-wise... Jumping into and getting out of the pool 50x or so was rough - after a while I was volunteering to be the drowning victim just to avoid getting in and out of the pool...
Thursday, August 16, 2018 Push-Ups: 30, 25, 25, 20
Friday, August 17, 2018 Beam Bar DL: bar x 10, 90lb x 10, 10 MP: bar x 20, 95lb x 12, 115 x 7 Manta Ray SQ: bar x 20, 135 x 25
Saturday, August 18, 2018 Twist Yo' Wrist work.
Pretty long day - 2 dryland sessions and a meet with the team.
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Post by Boris on Sept 1, 2018 22:38:06 GMT -5
Sunday, August 19, 2018 45 Degree Hyperextensions: 20, 20, 20 Pull-Ups: 1, 2, 3, 4, 5, 6, 7
Monday, August 20, 2018 MP: bar x 20, 95lb x 10 Axle DL: (snatch grip) 135 x 10, (supinated grip) 135 x 15, (overhand grip) 135 x 20 OA KB thumb press: 16kg x 10/10/10/10
Tuesday, August 22, 2018 Push-Ups: 25, 30, 25, 20
Wednesday, August 22, 2018 Manta Ray SQ: bar x 20, 135 x 24 (7-7-10 by minute), 135 x 16 (1:00), 135 x 10 (30sec), 135 x 7 (:15), 135 x 7 (:15)
Saturday, August 25, 2018 MP: bar x 20, 95lb x 12, 95 x 8 x 4
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Post by Boris on Sept 1, 2018 22:41:36 GMT -5
Sunday, August 26, 2018 YAT Pulls w. micro band: 30/30/30 x 4
Monday, August 27, 2018 Manta-Ray SQ: bar x 20, 135 x 40
Did this after a 13 hour day at work and pool. Pretty hot in the garage today.
Tuesday, August 28, 2018 Pull-Ups: 1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 7
Wednesday, August 29, 2018 Axle DL: (snatch/wide grip) 135 x 10, (supinated grip) 135 x 15, (reg. overhand grip) 185 x 12
Friday, August 31, 2018 Manta-Ray SQ: bar x 20, 135 x 40 (5 mins, 8reps/minute), 17 (1min)
Saturday, September 1, 2018 BG: 115 x 50, 130 x 30 (alt. w.)GG: 115 x 50, 130 x 30 BP (supinated grip): bar x 20, 135 x 10 x 3 OADB Row: 40lb x 10, 70lb x 10, 90lb x 10 Bent-Over Laterals: 10lbers x 20, 15s x 15, 20s x 10, 25s x 10
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Post by Boris on Oct 11, 2018 12:26:03 GMT -5
Sunday, September 2, 2018 SQ: bar x 20, 135 x 50 Hammer GHR: x10 x 2 Arnold DB Press: 20s x 15, 30s x 12, 40s x 10 x 2 sauna
Tuesday, September 4, 2018 Twist Yo' Wrist work
Wednesday, September 5, 2018 Pull-Ups: 1, 2, 3, 4, 5, 6, 7, 8, 9
Saturday, 9/8/18 Manta-Ray SQ: bar x 20, 135 x 30, 25, 20
Monday, 9/10/18 Twist Yo' Wrist
Tuesday, 9/11/18 YAT Pulls w. micro-band: 20/20/20 x 5
Wednesday, 9/12/18 Push-Ups: 25, 25, 25, 25 Have a cold. Again. My training is sheet. I guess I can be glad that at least I'm doing mobility and stretching with the team 4-6x/week...
Thursday, 9/13/18 Manta-Ray SQ: bar x 20, 135 x 20 (2 mins), 155 x 20 (2 mins)
Friday, 9/14/18 45 Degree Hyperextensions: 20 x 4sets
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Post by Boris on Oct 11, 2018 12:29:12 GMT -5
Sunday, 9/16/18 Pull-Ups (on the minute): 2,2,3,4,4,4,4,4,4,3,3,3,3,3,3 = 49 in 15mins
Tuesday, 9/18/18 Manta-Ray SQ: bar x 20, 135 x 12 (1min), 12 (1min), 15 (1 min).
Thought about doing more, but lower back is feeling flocked - probably more of a stress issue than anything but feel sheetty overall.
Wednesday, 9/19/18 Manta-Ray SQ w. chains: bar x 10, 135 x 10.
Called it. Still feel like sheet.
Thursday, 9/20/18 Twist Yo' Wrist
Saturday, 9/22/18 Manta Ray SQ: bar x 20 (1min), 135 x 12, 11, 11, 12, 12 (30 secs each)
Sunday, 9/23/18 OHSQ: bar x 10 x 2, 95lb x 10 x 2, BG: 115 x 50 GG: 115 x 50, BP (supinated grip): bar x 20, 135 x 10 x 2 DB Arnold Press; 30s x 10, 40s x 10 Sauna
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Post by Boris on Oct 11, 2018 12:36:09 GMT -5
Monday, September 24, 2018 Pull-Ups (on the minute): 3, 4, 5, 6, 7, Manta Ray SQ: bar x 20, 135 x 23 (2mins), 14 (30sec)
Wednesday, September 26, 2018 Windmills: 24kg KB x 10/10 x 4, Twist Yo' Wrist
Thursday, Septmber 27, 2018 Push-Ups: 25, 25, 30, 20
Sunday, September 29, 2018 Manta Ray SQ: bar x 20, 135 x 40, 185 x 10
Wednesday, October 3, 2018 Twist Yo' Wrist work
Thursday, October 4, 2018 Axle DL: 135 x 10, (snatch grip) 135 x 10, (supinated grip) 135 x 10 x 2
Saturday, October 6, 2018 Manta-Ray SQ: bar x 20, 135 x 30, MP: bar x 20, 95lb x 10, 10
Long day starting at 0630 w. dryland, practice, and then a meet. This was tough enough.
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Post by Boris on Oct 18, 2018 12:48:01 GMT -5
Sunday, October 7, 2018 Push-Ups: 20 x 5sets
Thursday, October 11, 2018 Twist Yo' Wrist work.
Not really enough to even note maybe, but trying to keep the journal consistent. Had a couple days "off" - still working of course, but didn't go in. Getting more sleep and a little less stress is helping. Should be over the hump by Monday.
Friday, October 12, 2018 Manta Ray SQ: bar x 20, 135 x 30, 20
Sunday, October 14, 2018 Manta-Ray SQ: bar x 20, 135 x 30, MP: bar x 20, 95lb x 10 x 3
Monday, October 15, 2018 YAT Pulls w. micro bands: 30/30/30 x 4 + trying out some hip work w. the micro band to use w. the team
Wednesday, October 17, 2018 Manta Ray SQ: bar x 20, 135 x 50, 185 x 10
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Post by peterako on Oct 22, 2018 7:12:43 GMT -5
Would be very interested in seeing what you work out band wise for the hips Boris.
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Post by Boris on Nov 24, 2018 21:11:20 GMT -5
Wow - I'm sorry I've been neglecting this.
Pete, I'll try to post a video.
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Post by Boris on Nov 24, 2018 21:21:50 GMT -5
Saturday, October 20, 2018 Manta Ray SQ: bar x 20, 135 x 30, 185 x 10 MP: bar x 20, 95 x 10 x 2
Sunday, October 21, 2018 BP (supinated grip): bar x 20, 135 x 10 x 3 Pull-Ups: 5, 5, 8, 5, 5, 5 Standing BG/GGs w. micro-band: 20/20per leg x 2 Sauna
Tuesday, October 23, 2018 Manta Ray SQ: bar x 20, 135 x 50 (8-8-7-7-8-12 by minute) Axle DL: 135 x 10 x 3 (reg, supinated, snatch grip by set)
Wednesday, October 24, 2018 MP: bar x 20, 95lb x 12 x 4
Thursday, October 25, 2018 Twist Yo' Wrist, Extensor stuff.... One of those do SOMETHING days.
Friday, October 26, 2018 YAT Pulls w. micro band: 30/30/30 x 4
Saturday, October 27, 2018 Manta Ray SQ: bar x 20, 135lb x 36 (9,8,7,7,7 by minute), 155 x 15 (1min), 155 x 10 (30sec) Standing BG w. micro band: 20/20
Sunday, October 28, 2018 Twist Yo' Wrist work
Monday, October 29, 2018 MP: bar x 20, 95lb x 12 x 3 Standing GG w. micro band: 20/20 x 2
Tuesday, October 30, 2018 Pull-Ups: 2, 4, 6, 8 45 Degree Hyperextensions: 20 x 3
Wednesday, October 31, 2018 Manta Ray SQ: 136 x 26 (3:00), 155 x 17 (1:30), 155 x 14 (1:00), 155 x 10 (30sec)
Sunday, November 4, 2018 BP(supinated grip): bar x 20, 135 x 10 x 3 SQ: bar x 20, 135 x 25 Standing GG/BG w. micro band: 20/20 x 2 OADB Row: 40lb x 10/10, 60lb x 10/10, 80lb x 10/10, 100lb x 10/10 Sauna
Monday, November 5, 2018 YAT Pulls w. micro band: 30/30/30 x 4
Tuesday, November 6, 2018 Axle DL: 135 x 15, 135 x 12 (snatch grip), 135 x 12 (supinated grip), 135 x 15
Wednesday, November 7, 2018 Manta Ray SQ: bar x 20, 135 x 35, 205 x 10
Thursday, November 8, 2018 Pull-Ups: 3, 5, 7, 9, 5, 5, 5, 5 45 degree Hyperextensions: 20, 20, 20
Friday, November 9, 2018 Manta-Ray SQ: bar x 20, 135 x 40 MP: bar x 20, 95lb x 12 x 2 Standing BG/GG w. micro band: 20/20 x 2
Saturday, November 10, 2018 YAT Pulls w. micro band: 30/30/30 x 4
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Post by Boris on Nov 24, 2018 21:31:43 GMT -5
Sunday, November 11, 2018 Grip Stuff - Twist Yo' Wrist, Extensor
Monday, November 12, 2018 Pull-Ups: 2, 3, 6, 5, 5, 5, 7, 8
Tuesday, November 13, 2018 Manta-Ray SQ: bar x 20, 135 x 50 Standing GG/BG w. micro-band: 20/20 x 2
Wednesday, November 14, 2018 Grip stuff - Twist Yo' Wrist, Extensor
Thursday, November 16, 2018 Push-Ups: 25 x 4
Friday, November 16, 2018 Manta-Ray SQ: bar x 20 135 x 23 (8-7-8 per minute), x12 (1:00), 185 x 13 (1:00), x9 (30sec), x8 (30sec)
Sunday, November 18, 2018 45 degree Hyperextensions: 20 x 4 Pull-Ups: 3, 3, 3, 3, 5, 5 Standing single Leg GG/BG w. micro band: 20/20 x 4
Tuesday, November 20, 2018 Push-Ups: 20, 25, 30, 25
Wednesday, November 21, 2018 Manta Ray SQ: bar x 20, 135 x 20 x2, 155 x 20
(later in the day) BP (supinated grip): bar x 20, 135 x 10 x 2 SQ: bar x 20, 135 x 20 x 2 hip stuff w. micro-band OA DB Row: 40lb x 10/10, 60lb x 10/10, 80lb x 10/10 Sauna
Thursday, November 22, 2018 YAT Pulls: micro band x 30/30/30 x 3
Friday, November 23, 2018 SQ: bar x 20, 135 x 30, MP: bar x 20, 95lb x 10 x 2 Hammer GHR: 10, 10 Tricep Pushdowns w. light band: 15 x 2 OADB Row: 40lb x 10/10, 70lb x 10/10 x 3 Sauna
Saturday, November 24, 2018 Manta Ray SQ: bar x 20, 135lb x 36 (3mins) BG/GG w. micro-band: 20/20 x 2
255/328
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