Tuesday, May 29, 2007


warm consisted of about 20 front squats with the bar:

Set 1: front squats (95lbs x 10)
2: front squats (95lbs x 12)
3: front squats (95lbs x 7)

4: hang cleans (95lbs x 7)
5: power cleans(95lbs x 9)

6: single leg romanian dead lifts (25lbs x 12 / leg)
7: single leg romanian dead lifts (30lbs x 10 / leg ; 9 w/ left leg)


Monday, May 28, 2007


Warm-up: 5 minutes walking on treadmill + set of 20 on bench with bar


1 - chins x 11 AND barbell bench press 145 x 12

2 - pull-ups x 9 AND bench press 155 x 10

3 - chin frenchies x 2 AND bench press 165 x 8 then failure

4 - pull-ups x 7 AND dips x 8

5 - ez-curl bar curls (+25 lbs.) x 10 AND dips x 10

6 - ez-curl bar curls (+25 lbs.) x 8 AND dips x 8

final exercise not superset:

set 1: one-arm snatch (right) w/ 30 lb dumbell x 15

set 2: one-arm snach (left) w/ 30 lb dumbell x 12

One arm snatch make me want to chunder all over myself

Finished things up with sauna for 10 min


Sunday: 20 minute jog + 10 minute walk


12lb. medicine ball workout at home:

2 sets of walking knee-to-ground lunges with medicine ball held directly overhead.

2 sets of single-legged romanian deadlifts holding ball (~15 reps per leg x 2)

2 sets: alternating hand toss n' catch

2 sets: explosive hurl n' stop

1 set: squats with ball out front

2 sets: single leg squat with ball out front

2 sets: swing toss n' catch

Saturday, May 26, 2007

yesterday's workout

Ran outside for 30 minutes. It was nice. I'm out of running shape. Carrying around an extra 10lbs. really makes running more of a workout. Fuggetaboutit, get diesel.

Thursday, May 24, 2007

Tonight's workout

Workout just finished:


barbell bench press about 20 reps with the bar, then about 10 reps w/ 95lbs on bar

superset 1: 10 pull-ups (thick bar) & bench press (135 x 12)

superset 2: 8 chins & bench press (155 x 10) **last rep completed with adrenaline scare !**

superset 3: 4 neutral-grip pull up ---> 2 regular pull-ups --> 1 chin supersetted with bench press (155 x 7)

superset 4: 10 dips & standing bicep curls (ez-curl bar + 20lbs. x 12)

superset 5: 8 dips & standing curls (ez + 30lbs x 6)

superset 6: 8 dips & standing curls (ez +25lbs x almost 7 reps.. burnout)

one-arm dumbell snatch: right arm 30lbs x 15 ; rest 2 minutes ; left-arm 30lbs x 12 (these are fun and a real heart-pounder as well)

Either the whey protein shake + banana + 50 mg caffeine i had about 40 minutes prior to workout or just this workout itself brought me to the brink of ralphing for about 20 minutes post workout, then it settled down.

Good change of pace workout, i know its lame, but its kinda fun to just get real pumped up sometimes (aka this workout).

I will try and figure some kind of lighter leg workout for tomorrow. Maybe some lunge-type work and single-leg deadlifts or something. Maybe a little bit of plyo jumpwork.



Yesterday was completely off day (except for a very short slow walk with the evil one).

Today I will be doing a high rep upper body workout (10-15 reps/exercise) for a change of pace. After a month of heavy stuff, I'm going to take a week or so of higher rep before I hit the heavy weights again.

Today's workout will consist of:

pull-ups/chin-ups: 4 sets

bench press: 3 sets

dips: 3 sets

medinal ball swing and catch: 3 sets

Tuesday, May 22, 2007

yesterday and today

Warm-up: 8 minutes on treadmill @ 3.0 mph, 10 one-arm snatch each
arm with 25 lbs.

rest 4-5 mins between sets,

Set 1: front-squat 95 lbs x 10

Set 2: back squat 145 x 10

Set 3: back squat 145 x 7

set 4: 15 one-arm snatch w/ 30 lbs right arm + 11 one-arm snatch w/ 30 lbs left back to back

First time doing one arm snatches, they seem like an awesome cardio type of workout and are kinda fun to do. Feels like some old time jailhouse shite or something.


ran intervals: slow jogging for about a minute followed by a 20 second sprints x 7 with 2 minutes of slow jogging before and 5 minutes of slow jogging afterward

This week is gonna be a week of higher reps and less weight and likely some changes in exercise selection to let my body have a little break before I get back on the heavy weights.

all finished

go spurs

Monday, May 21, 2007

Sunday evening

Another superset workout:

warm-up: 10 chins, 15 pushups with feet on swiss ball

1 - Chins (+50lbs x 4) and Hang-cleans (85lbs x 7)

2 - Pull-up (+35 x 4) and Hang-cleans (85lbs x 6) (I'm still practicing the form for these guys)

3 - Towel-grip chin x 3 and Barbell Shoulder press (95lbs x 5)

4 - Chins (+50lbs x 3) and Dumbel Shoulder press (35lbs/arm x 5)

5 - Pull-up (+35 x 3) and Dips (+50lbs x 7)

6 - Frenchies x 2 and Dips (+50lbs x 6)

7 - Chins holding 25 lb. dumbell with feet x 4

Sunday, May 20, 2007

Medicine Ballz

Yesterday was a restish day. Which meant tossing a disc around and then doing a couple sets of alternating hand-jumping-one-handed push press toss n' catches with a 12lb medicine ball in the parking lot of my apt complex. Quite possibly the fastest way I know to break a sweat. Also did a set of granny shot toss and catches with swinging the ball back between my legs. Did a couple of sets of chins up and pull-ups in my room . Only up to maybe 6 or so and not many sets throughout the day. I will likely go for a run after work today if this soft meat on the bottom of my feet will quit tearing up.

I also did two sets each of wrist curls and reverse wrist curls with 30 and 20 lbs. respectively (according the busted little total gym thing at my apt. complex, so who knows how accurate)

Clarification: The exercise I described emcompasses basically holding the ball like you are about to throw a shot put or something. Go down to maybe a 1/4 squat then explode up, jump, and toss it in one motion with a shoulder press/push press type of motion. Then when the ball comes down, catch it with the other hand extended up some bringing it down into the same shot-put type hold while doing another 1/4 squat or so to stop the momentum (which added up with a 12lb ball), then immediately explode back up and repeat. The idea is to make it a fairly smooth yet explosive transition from catch-with-arm-extended, down to squat, back to jumping toss with arm extended (top of push motion). You will start to sweat during the first set of these guys.

Another good option that may be good to practice is doing the same thing with a two-arm motion until you get the feel for it. And do guard your toes, cause that ball will take no prisoners when it comes to your little piggies. Homeboy that went to the market may not make it back to cook dinner if you know what I'm sayin.

don't cry for me Argentina

Saturday, May 19, 2007

Great Fitness Article

I agree with this guys opinion:


More stuff yesterday

Went and played a couple games of bball yesterday afternoon, had to battle my brother to the death and then resurrection (for balance of course). Good stuff. I'm hurtin.

Friday, May 18, 2007

light day

Went in the sauna for 25 minutes first thing this morning. Then went for a 1 mile run on the treadmill to loosen my legs up. That may be all for today unless I go for a walk later or something.

Steel-cut irish oats are the shit when you have time to cook em up. Added the staple walnuts and black/blue/razz-berries and it was delicious.


Thursday, May 17, 2007

Leg workout today

Just finished this workout:

Warmup: 12 minutes on treadmill at 3.0 mph

FULL squats:
1: 145 lbs x 10
2: 145 lbs x 7
3: 145 lbs x 3

Stiff-legged deadlift:
1: 95 lbs x 12
2: 105 lbs x 9

cool down:
12 minutes on treadmill, last 4 at 5.0 incline @ 3.0 mph

We'll see if my legs feel trashed for as long as after my last squat workout

Thou shalt not leave the bench ....

Unless you realize that you reallly need a spot for dumbell bench pressing. Or are Amare or Boris (which really sucks, i'm a spurs and suns fan and hate to see this kinda shit affect an otherwise awesome series). My workout last evening:

Warmup: 11 chin ups, 25 push ups

Superset 1: chin-up (+ 35lb x 5) & dumbell bench (70 lbs/arm x 4)

2: towel-grip chin x 5 + pushup with toes only on swiss ball x 12

3: pull-up (+ 35 lb x 3) & dumbell shoulder press (35 lbs/arm x 5)

4: frenchies (+10lb x 2) & dumbell shoulder press (35 lbs/arm x 4)

5: chin-up (+45lb x 3) & dip (+45 lb x 6)

6: towel-grip chin x 3 & dip (+45 lb x 6)

7: pull-up (+ 25lb x 2) + chin (25lb x 1) & explosive medicine ball toss 8lb x pain

I'm growing more and more fond of this workout. With about 3 minutes between each superset, its fairly efficient. Im almost always out within 45 minutes and it feels like I get alot done each time. I think my grip strength is increasing because the towel grip chins are getting easier each time. Im also growing some gnarly calluses from getting skin pinched when holding the bar. I will need to sand these down so they don't shred off taking half of my palm along with them.

Got some Costa Rican coffee today and brewed it in the french press. That is some delicious stuff, damn I would drink it all day long if heart palpitations weren't an issue.

Wednesday, May 16, 2007

Gripping CoC s

I received the CoC #1 and #2 grippers last night in the mail. I was able to close the #1 immediately with my right hand, but not with the left. The #2 was about a 1/2" from closing with the right hand. Gotta be careful, my hand/wrist is already sore today just for doing a couple singles with these grippers. I will ease into training these, because I wouldn't max out on any other kind of strength training exercise 20 times in a one day. Its harder to remember this with hands for some reason.

Tuesday, May 15, 2007


going to take the night off because I'm tried a few chins when I got home and definately felt a sharp pain in my right bicep. I had noticed this throughout the day, but was gonna work through it. Better give it a night. Must be some weird strain from ballin yesterday that I didn't notice until today. Anyhow, heal blisters...heal bicep. I need some yak milk for its world renowned healing power.



Lateness, but I'm posting:

I did the workout I had posted I was going to on friday. Warm-up was 12 pull-ups and 30 pushups. I switched to regular bench for time/convenience/spotter reasons and did 155 x 10 and 185 x 4 instead of the dumbell sets. I couldnt' complete as many reps as hoped on the almost to failure sets for each of the supersets when I did them for the second tim (see 1 rep for the last weighted pull set) but it was a good overall workout.

***Updated, found my sheet that I wrote it down with***

set 1: pull-up (+35 lb x 3) & barbell bench press 155 x 10
2: towel-grip x 5 & bench 185 x 4
3: chin (+45 lb x 3) & barbell shoulder press 95 x 5
4: frenchies x 2 & shoulder press 95 x 4
5: pull-up (+35 lb x 2) & dips (+45 lb x 7)
6: towel-grip x 3 & dips (+45 x 5)
7: chin (45lb x 1) + 90 degree hold chin for 5 seconds & explosive medicine ball set x love
8: explosive medicine ball set x pain

***end updated info***

Saturday was 2 sets of ass-to-grass squats (135 x 13 and 135 x 7). Which I'm still a little sore from. Also included were 2 sets of stiff leg dead lifts at 95 x 12 and 105 x 10.

Sunday was a rest day and I played some full court bball last night (Mon) for the first time in forever (and it showed). I definately have some baby feet going on right now as I got blisters from just 1 game to 16, time to get some calluses going so I can play whenever I want without turning the outside layer of skin into a removable sock. (Thanks sweaty feet gods).

Today is going to be a weighted pull-up workout similar to what I did on friday except I think that I will switch to the dumbells for shoulder press and bench press for a change of pace.

High Five

Friday, May 11, 2007

Last night was a light night. Did a couple sets of finger push-ups x 4, a set of regular push-ups, and a set of hindu pushups. Did reverse curls with 5lbs dumbels and pinch pickups with all my fingers with the 5 lb dumbells. Destroyed the Trainer gripper all day and night as well. I"m ready for the #1 and #2 to arrive in the mail.

Tonight's goal workout:

Warm-up: 10 minutes on treadmill walking/jogging, near max set of pull-ups, and 30 pushups

Superset 1: pull ups (+35 lbs) x 3 & dumb-bell bench 75 lbs each hand x 5

2: towel-grip chins x 3 & dumbell bench 75lbs x near failure

3: chins (+45 lbs) x 3 & barbell shoulder press 95lbs x 4

4: frenchies (bodyweight) x 3 & barbell shoulder press 95 lbs x near failure

5: pull ups (+35lbs) x 3 & dips (+45lbs) x 7

6: towel-grip chins x 3 & dips (+45lbs) x near failure

7: frenchies x 3 & explosive medicine ball toss n' stop x pain

This has been the layout of my serious pulling workouts lately. I like the supersets because they save time and get my heart pumping nicely.

should be a nice sick workout, I"m going to save all leg work for a painful day tomorrow and because i really want to work on my powerclean form (mainly gettin my elbows up and wristling more flexed back with weight on my shoulder and finger tips) without being whipped from other exercises


Thursday, May 10, 2007

Went for a 2 mile on the treadmill last night at moderate speed (16:00). Watched yet another exciting Warriors game, they've made a fan out of me. Anyhow, I wan't to give my body an easy day today because I have had some shoulder soreness that is taking its sweet time. I think I'll probably just do some forearm/grip training tonight and maybe walk just a little.

I feel like money this morning after actually getting 8 hours of sleep.

Way to go to all my peoples graduating this weekend. Now you'll have to start the creative phase of your life when you have to come up with clever excuses to get plastered on a random tuesday night.

Wednesday, May 9, 2007

Morning Jog

I feel the same about morning jogs as Stan's dad feels about cherry pop-tarts... EWWW.

Woke up, walked .5 miles, then ran 1.5. Didn't really feel warmed up until I had ran about a mile. Im gonna start implementing this neccesary evil occasionally since I finally have a sort of set schedule at work. Anyhow, it really killed my normal breakfast appetite as well.

Playoff basketball is really cutting into my rest hours, but I gotta watch them Warriors

Tuesday, May 8, 2007

Last Night & This Morning

Warm up with 8lbs. medicine ball twists and lifts
Warm-up set of clean and press: 95lbs. x 5
Warm-up set of chin-ups: bodyweight x 6

set 1 of clean/press/front squat combo: 95lbs x 5
supsetted with weighted chins: 35lbs x 5

set 2 of c/p/fs : 115 x 3
supersetted with towel grip chins x 3

set 3 of c/p/fs: 105 x 4
supersetted with weight pull-up: 35lbs. x 3

last set of clean and press only: 105lbs. x 4 plus 2 extra power cleans w/ no press
supersetted with weighted chins: 35lbs x 4

set 1 weighted dip: 35lbs x 6
supersetted with towel grip chins x 3
supersetted with set of pistols, 3 each leg (while holding two 8lb. dumbells straight out in front for balance)

set 2 weight dip: 35lbs x 6
supersetted with weighted frenchies (10 lbs. x 2 "reps" --> hold at top of chin for 5, lower, hold at 90 degree for 5, lower, hold at 135 degree, lower)
supersetted with set of pistols, 3 each leg (while holding two 8lb. dumbells straight out in front for balance)

final set of weighted frenchies: 10lbs. x 2 reps
supersetted with set of explosive medicine ball toss n' stop alternating at diagonals over each shoulder and straight up until it hurt

This was a good shirt soaking workout.

Watched the warriors vs. jazz, I love watching the warriors just ball it up, although the jazz got the best of them last night in a close one. Maybe with enough power cleans, I will be able to jam like Boom Dizzle.... yeah right.


Managed to wake up early and walk for twenty five minutes. Hopefully this along with a glass of 100% tart cherry juice will help stem off some soreness today. Today with be a rest day (except for walking).

Monday, May 7, 2007

Went for a jog last night (~ 2 miles) when I got back into town and did a set of 2 frenchies (chin up, hold at top for 5 seconds, lower back down, then chin halfway and hold for 5, back down, then 1/4 up and hold for 5, then back down). Tonight will be a power cleans/leg workout/ shoulder press night. My body weight is around 157 right now. Gonna continue to keep the cardio rollin in an attempt to shed a little bit more bodyweight to ease the path to a one-arm chin.

viva la raza!

Friday, May 4, 2007

Power Cleans good

Last night=

After a warmup of 5 minutes on the treadmill and a set of 95 lb. power cleans (6 for warm up): Did a workout of 3 sets of clean n' press. (95 lbs. x 7), (105 lbs. x5), and (115lbs. x 4). Definately got the fuzzy tunnel vision on the first set, probably because I had been bent down getting my feet setup for a minute. What an exercise, heart is pounding afterwards. These are going to be in my weekly routing for a while.

Did 1 set of 3 pistols per leg (legs were killed after the cleans).

3 sets of chins w/ 35 lbs. weight belt. 2 sets of towel grip chings. 2 sets of 35lbs. weighted dips (8 and 7 reps).

1 set of medicine ball swings (done explosively).

Helped my brother through meat mawnkey workout. Similar to what I was doing when I quickly gained 20 lbs. of muscle and fat over the winter. I have since shed back down 10lbs. to 160 since I started running again and not eating to put on weight (at 170 I felt like a meathead for real, muscles were stealing all the available oxygen my brain needed to be using to think haha).

This morning = walked on the treadmill for 25 minutes followed by 2 sets each of wrist curls (45lb. straight bar for sets of 12 and 10), reverse curls (EZ curl bar, unsure of weight, reps of 8 and 7), and 10lbs. plate pinches (pinch two 10lb plates together smooth side out, pick up and hold for 3-7 seconds... it decreases quickly after about 3 reps).

I'm trying to make an effort to effectively train my forearms in an attempt to lay a good base for grip training and gripping weights in general.

Thursday, May 3, 2007

I'm back, after being slack about posting:

In my last upper body work-out on monday I was doing the pulling sets weighted with 35 lbs attached for reps of 3-4 for chins and pulls, and doing unweighted towel grip sets with reps of 3. 8 sets were completed, each supersetted with 2x shoulder press with 85 lbs (reps of 5), 2 sets push ups, 1 set bench (5 slow controlled reps at 165 lbs), 2x dips (sets of 6 with 35 lbs attached), 1 set 8lbs medicine ball swings (i'm really liking these for some explosive core workout).

Tonight after work (workin 12-8 this week which is no fun as I'm an evening exerciser primarily) I plan to do some power clean work both to work on my form and get a crushing workout.

My door gym arrived on tuesday and kicks ass. I can crank out pulls/chins anytime I want right in my room. It was super easy to assemble (took 5 minutes) and requires no attachments. Get one if you don't have one.

I'm likely gonna order the #1 (140lb) and #2 (190lb) CoC grippers from Ironmind as I'm closing the trainer with both hands (multiple times with my right hand) and feel like some static holding of the #1 will be a good step up to increase my grip strength.

Anyhow, besides a little bit of a sore left knee (stemming from that 6-mile run last week), and a sore left lower back from sleeping on a particularly soft bed last night, I'm feeling pretty motivated and ready to kill some cleans.

alright nahw