Beach workout

More beach (equipment-less for the most part workout):

walked laps barefoot around my apartment complex, at the halfway points of each lap:

superset @ . 1 - 30 pushups, 30 situps

superset @ .2 - 30 hindu squats, 10 pullups/chins/neutral grip chins

I walked 3 laps and did one extra set of each thing for a total of eight supersets

I will probably try and do this workout every day at the beach (leaving tomorrow till sat)

peace

beach/anti-hangover workout

Yesterday was a beach/anti-hangover workout (or so I'll call it):

supersets of pull-ups/pushups/curls/two-arm dumbell power snatches/single-leg romanian deadlifts/tricep dips on the futon in various combinations in between cleaning parts of my apartment. I have no clue exactly how much of any I was doing. I was dripping sweat by the end, either from being loaded with coffee and hungover or from hard work, no one will ever truly know. Anyhow, it was fun and a change of pace.

I also went to the driving range and hit about 50 balls or so.

Tonight I might go for a jog or walk in between packing for my trip. I will bring my medicine ball and pull up bar and a couple dumbells to the beach for some more ghetto workouts.

RRRRHH.... WHATS THAT SMELL LIKE !!

Today's workout

Front squats, warm up with bar and then bar + 95


set 1: 115 x 6

set 2: 135 x 6

set 3: 145 x 5

set 4: 145 x 4

set 5: 155 x 2

set 6 (backsquat): 155 x 2

set 7 (backsquat: 145 x 3

set 8 (backsquat): 115 x 6

set 9 (overhead squat): 45 x 5

set 10 (overhead squat): 45 x 5

done. Over the next few weeks I am going to work the backsquat and overhead squat solely (for my squat workouts).

Deadlift Night

Tonight's workout:

Warmup - stiff leg deadlift with bar, deadlift with bar, deadlift with 95 lbs.

set 1: 135 x 8

set 2: 165 x 6

set 3: 195 x 3

set 4: 215 x 2

set 5: 225 x 2 (new personal record)

set (rep) 6: 225 x 1

set 7: 215 x 2

set 8: 185 x 4

set 9: 135 x 5

Single-legged Romanian Deadlift:

1 - left leg holding a 25 lb dumbell in each hand x 11

2 - right leg holding 25 lb dumbell in each hand x 9

One-arm power snatch:

1 - left arm x 10 w/ 40 lbs

2 - right arm x 8 w/ 40 lbs.

Good stuff, I wanted to established a good estimate of my 1rm, which I will say is 235 based on today's workout. For my next workouts, I'm going to notch the weight down and begin working on building up my working capacity and strength in this lift and really focusing on improving my form.

peace

another day to rest/recover

Gonna take another rest/active recovery day. I want to come back gatorade fierce.

Yesterday

Walked about 1.5 or so miles. stopping 3 times to do

stop 1: 10 chins, 20 pushups

2: 6 pull-ups, 20 pushups, 20 sit ups

3: 8 neutral grip chins, 10 hindu pushups, 5 pushups, 20 sit-ups

Monday

More of the same

recovery

today was a recovery day. I did some slow walking, some barefoot, for about 60 minutes. I did alot of massage work with the foam roller and some tennis balls all over my body and plenty of easy stretching. I also ate a good bit of food and drank a ton of water. Tennis balls on the underfoot fascia is oh so good.

Today's plan

Today's gameplan, will post results after:

set 1: power clean 115 x 6

set 2: power clean 125 x 6

set 3: power clean 135 x 4

Starting now with the pull/chin supersets:

Superset 1: Chin (+ 60lbs x 4) + military press (110 lbs x 4)

Superset 2: Pull-up (+50lbs x 3) + military press (110lbs x 4)

Superset 3: towel-grip x 7 + military press (110lbs x 4)

Superset 4: Chin (+60lbs x 3) + dip (+65 x 7)

Superset 5: Pull-up (+50lbs x 2 AND hang at 90 degree for 5 sec) + dip (+65lbs x 7)

Superset 6: Frenchies with 20lbs dumbell held by feet x 2 + dip (+65lbs x 4)

Superset 7: 3 Pull-ups with 20lbs dumbell held + left arm dumbell snatch (40lbs x 8)

last set: right arm dumbell snatch (40lbs x 8)

HERE'S WHAT HAPPENED:

1 - power clean 115 x 8

2 - power clean 125 x 6

3 - power clean 135 x 5

4 - power clean 135 x 4

supersets:

1 - chins (+60lbs x 3) AND shoulder press 110 x 4

2 - pull-up (+50lbs x 3) AND shoulder press 110 x 3

3 - towel-grip x 6 AND shoulder press 110 x 2

4 - chins (+60lbs x 2) AND dips (+70lbs x 6)

5 - pull-up (+50lbs x 1 and hang at 90 for 5 seconds) AND dips (+70lbs x 5)

6 - chin frenchies with 20lbs dumbell held by feet x almost pulled up for 2 AND right-arm one-arm snatch (40lbs x 8)

7 - chins with 20 lbs dumbell held by feet (1 plus 5 second hang at 90 degree elbow bend for 5 seconds) AND left-arm one-arm snatch (35 lbs x 8)

foam roller work at home

gonna take a couple of days to recover via walking, eating, sleeping, and maybe playing some vball or disc golf

And laying off the energy drinks (except coffee w/ breakfast)....

I happened to meet a former olympic style weightlifting competitor who informed me how injured all his buddies are from it.... bad omen. Anyhow, it was nice to finally see another person doing some of these exercises and really cool to actually see what I imagine is pretty decent form for the first time in person. I have decided that any snatching I do will be of the one-arm variety for a good while. I do want to begin to work on overhead squatting some in addition to my front and back squatting. Anyhow, I'm looking forward to a couple of break days for recovering and refreshing my mind and body.

peace

Today and yesterday

YESTERDAY (THURS 14)

Morning: 2.5-3 miles run; approx 23 mins

Night:

set 1: Barbell bench press 135 x 10

set 2: 155 x 10

set 3: 185 x 4


Dumbell incline press:

set 1: 30lbs/arm x 10

set 2: 35lbs/arm x 10

set 3: 40lbs/arm x 10

set 4: one arm snatch: 40 lbs x 10 right arm x 8 left arm

set 5: dumbell incline 45lbs/arm x 7

grip work:

2 sets each wrist curl, reverse wrist curl, 2x10lbs plate pinch pickup, bar squeeze up

TODAY (FRI):

ran for 12 mins, 2 sets of pullups x 8 (2nd set in L-seat position), 2 sets of pushups slow x 15

This Mornings Workout

Warm-up: 5 minutes in sauna, 5 minutes on treadmill walking, 10 front squats with bar

Front Squats:

set 1: 105 x 8

2: 115 x 8

3: 135 x 5

4: 135 x 4

5: 145 x 3

6: 145 x 3

7: 135 x 4

8: 135 x 4

cool down walking for 10 min on treadmill

I will definately step up the weight next time

More deadlifting

Tonight's workout:

warm up: 5 minutes on treadmill, 15 slow stiff leg deadlift with bar, 10 deadlifts with 95 lbs.

Deadlifts:

set 1: 145 x 8

set 2: 165 x 6

set 3: 185 x 4

set 4: 205 x 2

set 5: 205 x 2

set 6: 185 x 4

set 7: 165 x 6

One-legged Romanian deadlifts holding a 25lb dumbell in each hand:

set 1 (left leg): 12 slow reps

set 2 (right): 10 slow reps

One-arm dumbell snatch:

set 1: 30 lbs x 15

set 2 (left): 30 lbs x 12

Good stuff

yesterday

Played beach volleyball for 4 or 5 hours. I am sore as shite today and sun burnt to hell.

More stuff last night

Throw in a 2.5 mile walk up to the bar and back home last night. Fueled by the acapulco sports drink (energy drink + tequila)

wooo

Today's gear

Today's cardio workout:

1 - walk .5 miles

2 - then ran intervale (sprint straightway, slow jog turns) at a dirt high school track for 1 mile plus 1 extra straightaway (9 sprint total)

3 - walk .75 miles

My legs should be F'd up

Today is OFF

Not gonna do anything today except cookout a ton of food after I get off and maybe float around in a pool like a piece of driftwood.

Also of note: Had another night of really long seeming vivid strange dreams after taking ZMA again. Its kind of fun (until I have the really long vivid nightmare and wake-up sweaty and crying like a distressed little school girl).

Vader Time

Tonight's workout:

Duplicate workout from last friday, but I will try to squeeze out more reps with every single set without breaking down in my form. I will post the results afterwards....

***Post-Workout***

Ok, so it wasn't an exact duplicate. I was feeling quite juiced so I added some stuff:

Warm-up on treadmill for 5 minutes. Warm-up doing hang cleans with bar.

Set 1: Hang cleans (95lbs x 8)

Set 2: Hang clean (115lbs x 6)

Set 3: Power clean (105lbs x 8)

Set 4: Power clean (115lbs x 6)

Starting now with the pull/chin supersets:

Superset 1: Chin (+55lbs x 4) + military press (105lbs x 4)

Superset 2: Pull-up (+45lb x 3) + dive-bomb pushups x 12 + pushups x 3

Superset 3: towel-grip x 7 + military press (105lbs x 4)

Superset 4: Chin (+55lbs x 3 AND hang at 90 degree for 5 sec) + dive-bomb pushup x 10 + puhsups x 5

Superset 5: Pull-up (+45lbs x 2 AND hang at 90 degree for 5 sec) + dip (+60lbs x 7)

Superset 6: Frenchies with 15lbs dumbell held by feet x 2 + dip (+60lbs x 4)

Superset 7: 3 Pull-ups with 15lbs dumbell held + left arm dumbell snatch (40lbs x 7)

last set: right arm dumbell snatch (40lbs x 8)

This workout felt downright good and painful

Tonight's plan + some random nutritional info

Tonight after work will be some sprintin/fast jog/slow jog interval running.

I have started taking ZMA (zinc + magnesium aspartate; this one also containes some herbal sleep aids... hops/valerian root and some vitamin B6) as a sleep aid (and because I have read alot of literature referencing zinc/mineral depletion occurring in athletes; plus its cheap and I figure it won't hurt) for the last 2 days. I have had multiple strange, long, and detailed dreams for the last 2 nights and feel like I am waking up from a coma-like sleep in the morning, but it sure does make me pass out nice. I will be checking this out on a trial run for this month.

I have also been taking about 6,000 mg of fish oil (1,080 EPA, 720 DHA; 1800mg total) w/ 2,000 mg coming during each of 3 larger meals/snacks of the day.

I also take a daily time-release multivitamin w/ an excess of some B-vitamins which gives me neon lemonade piss (not neccessarily a good thing, but not a problem considering the other benefits of the vitamin).


Follow-up:

Went for a 17 minute jog + 5 minute walk. Intervals just weren't happening today. My quads felt pretty killed, most likely from yesterday's squatting. I think I need to rethink my timing in regards to these interval runs, namely doing them sometimes not the day after squatting.

Mleh

Front Squats tonight

Tonight was front squats:

Warm-up on treadmill for 5 minutes and 10 reps and with bar. Then 10 reps with 105.

set 1: 115 x 8

set 2: 125 x 6

set 3: 135 x 4

set 4: 135 x 2 (failed 3rd attempt)

set 5: 125 x 3

set 6: 125 x 2

set 7: Back Squat -- 125 x 3

followed up with two sets each of wrist curls w/ 45 lb barbell, reverse wrist curls with 25 lb EZ curl bar, pinch-to-grip (roll bar up with fingers into full grip of bar from bar hanging in fingertips/thumb grip) with 45 lb barbell, hammer wrist curls w/ 12lb dumbell, set to failure of Trainer gripper.

sauna for 10 min

last evening

run 1.5 miles, walk .25

Today Smash

Warm up: 10 minutes on treadmill, 10 stiff-leg deadlifts with bar, 10 deadlifts with 95 lbs.

Set 1: Deadlift (135lbs x 10)
Set 2: Deadlift (155lbs x 10)
Set 3: Deadlift (185lbs x 4)
Set 4: Deadlift (185lbs x 2)

Set 5: One-legged romanian deadlift (35 lbs x 10)
Set 6: One-legged romanian deadlift (35 lbs x 10, other leg)

Set 7: Dumbell snatch (two-arm) 35 lbs x 8 + one-arm snatch (right) x 7 + one-arm snatch (left) x 6

Cool Down: 10 minutes on treadmill

Back to heavy stuff

FRIDAY--------

Warmup: 11 pull-ups, 20 military press with bar

Supersets:

1: pull-up (+ 45 lbs x 3) AND barbell military press 105lbs x 4

2: chin-up (+55 lbs x 4) AND barbell military press 100lbs x 4

3: towel-grip chin x 6 + AND barbell military press 100lbs x 3 + 1 push press consecutive (basically cheated one more rep)

4: pull-up (+45 lbs x 3) AND dips (+55 lbs x 8)

5: chin-up (+55 lbs x 3) w/ hang with elbow at 90 degrees for 5 seconds AND dips (+55 lbs x 7)

6: frenchies, pull-up style (+10lbs x 2) AND one-arm snatch w/ 35lbs x 12 (right-arm)

7: frenchies, chin-up style (+10lbs x 2) AND one-arm snatch w/ 35lbs x 10 (left arm)

SATURDAY----------

hungover, off, worthless

caught up now

last wednesday & thursday

Wed: walking for 40 minutes

Thurs: off