[Zerocrew1984]

way to disappear!

[h7jb7sg1e]

14x Weighted Stairs (down in about in about 11 minutes)
BW + 100 vest + 20 ea. ankle weights

need to built up my endurance on this cause eventually I want to train at the gym with this gear.

[h7jb7sg1e]

busy with school and what not

*fasting day 1

Squat
45 - 8x
135 - 8x
225 - 5x
275 - 5x
315 - 3x
*Walkout
365 - 30 seconds
385 - 30 seconds
405 - 30 seconds

Bench Press
*from pins about an inch off chest, press explosively from a dead weight each rep
135 - 8x
185 - 8x
225 - 5x
245 - 5x
*lockouts
275 - starting off the pins, at highest setting 1 rep
295 - staring off pins one setting lower
315 - help unloading (arms outstretched) lower & stuck

Deadlift (no chalk or straps =(
225 - 5x
275 - 5x
315 - 3x
365 - 3x
415 - 0x (got it off the ground but my grip gave out.

I'm prepping my body for next wed (5.28) gonna try and hit the following numbers
Squat 425 (+20)
Bench 285 (+10)
Deadlift 475 (+20)

This upcoming wed I'm going to work on triples doubles and singles up to 90% of my current 1-RM. Also need to do balance work, skipped it today.

[h7jb7sg1e]

*fasting day 3

(its not Ramadan, but I have to make up fast days, and offering as penance and what not). I'm trying to fix my sleeping/eating schedule so that I can eat at least once in the morning and at night and maybe twice in the morning and twice at night.

Balance work & plyometrics
2 x 10 BW squats on horizontal plane skateboard thing
3 - 4 sets of balance work on wooden dome thing
3 sets of about 5 each side plyometric push-ups up with alternating arm on a 9 lb rubber medicine ball
2 sets of back clap push ups
1st set 5x PR
2nd set 3x0
*never been able to do these before, so I was surprised and excited that I could do this now. just a few claps away from a triple clap, might make that a goal for '08.

need to stretch more, my shoulders are getting tight.

[h7jb7sg1e]

*fasting day 4
BW @ 187

8x BW Pull-ups
12x BW Wide Dips

4 sets x 3 reps BW + 65 Chin-ups (chin over bar)

Weighed Dips
5x BW + 65
5x BW + 110
3x BW + 135
2x BW + 155 (-5 from PR)
0x BW +180 (+1 negative)


*skipped hip belt squats cause my dip belt is uncomfortable, gonna get the IM hip belt and loading pin soon.

[h7jb7sg1e]

Saturday, 5.31.2008
Bodybuilding Machine Circuit

Squats
*ATG
135 - 5x
225 - 5x
275 - 3x
315 - 3x
*Partials (walkout and quarter to half squat)
2 x 5 x 365
2 x 5 x 385
2 x 5 x 405

[h7jb7sg1e]

Monday 6.02.08
7x + 1x BW Pull-ups (weak grip)
12x BW Wide Dips

Narrow Weighted Dips
5x BW + 45
5x BW + 65
5x BW + 90
3x BW + 110
3x BW + 135
2x BW + 160 *match previous 2-rep PR
0x BW + 180
0x BW + 180

Chin-ups
3x BW + 45
3x BW + 65
3x BW + 65
2x BW + 65
2x BW + 65
1x BW + 65

*light stretching & cooldown

[h7jb7sg1e]

I plan to do chins & dips on Thursday. Then on Sunday I'll test my strength on the big 3.

Seeing as its summertime. I'm going to mix things up a bit and focus on using my weight vest & ankle weights for some brutal cardio sessions. The goal is to do weighted stairs daily. At first the focus will be on time. Once I get up to 45 minutes time I'll increase the speed gradually for a goal of 100 flights (down and up) in 45 minutes. I want do any other type of cardio whatsoever.

For strength training I will train once a week on dips/chins & once a week on the squats/bench press/deadlift. Also I'll do some prehab work for ankles, rotator cuff, grip, and neck weekly or bi-weekly at the end of the routine.

Hopefully by the end of the summer I'll have enough stamina to lift weights while wearing the weight vest and ankle weights. Thats the goal. My bodyweight is at 195 lbs and 14% bodyfat according to my tanita scale. My weight may fluctuate as a result of training. While I would like to reach 220 at single digit bodyfat % I don't mind going as low as 170 lbs. We will see what happens.

I'm going to use a notebook to log my daily workouts. I hope to update this log weekly but will try to update more often if possible.

Other goals for 2008 that I'll focus on after the summer include grip strength and swimming (all styles). Flexibility is important also.

[h7jb7sg1e]

Thursday, 06.05.2008
BW @ 195

8x BW Pull-ups
12x BW Dips (wide)
^^^should increase to 10 & 15 respectively

Chin-ups
3x BW + 45
3x BW + 70
3x BW + 70
2x BW + 70

Dips (narrow)
3X BW + 90
2x BW + 160
2x BW + 160
2x BW + 160

Incline Bench Press
8x - Bar (Close-Grip)
8x - 135 (Pinkys on the rings)
5x - 185 (Pinkys on the rings

BB Rows (from now on, a workout staple)
8x - 45 (close-grip)
5x - 135 (close-grip)
5x - 135 (close-grip)
^^^ very weak

Knuckle Push-ups w/ Jump (Plyometric)
3x

Back Clap Push-ups (Plyometric)
3x

3 minute cooldown BPM @ 126 (neck pulse? taken for 10 seconds and multiplied by 6, dunno the technical name)

[h7jb7sg1e]

Sunday, June 8th, 2008
Squats
45 - 8x
135 - 8x
225 - 5x
275 - 3x
315 - 1x
365 - 1x
385 - 0x
Walkouts
405 - walkout 30 seconds
425 - walkout 10 - 15 seconds
455 - walkout 10-15 seconds
*Boxing Heavy Bag
5 - 10 minutes, jabs, crosses, uppercuts, 1-2 combos, 3 hit combos were weak, I lost my balance after the second hit

Wednesday, June 11th, 2008
Pull-ups
8x - BW
Chin-ups
3 x 3 x BW + 70
Negatives
3 singles with BW +90 lbs, grip-strength wasn't as great a factor as I imagined, more to do with weakness in the bi's lats.


Wide Dips
12 x BW
Narrow Dips
3 x 2 x BW + 160
Negatives
3 singles with BW + 180, I felt very strong in the upper portion of the lift (arms locked out or close to lockout), but when I descended I dropped quickly)


Squats (Dip Belt)
8 x BW
3 x 8 x BW +160
5 x BW + 180 (I intended to do negatives with squats too but discovered I could handle the weight)


making progress with dips & chin-ups, at previous best or higher. with the dips for example I am doing the same added weight as my best, but about 10 lbs more total (due to greater body weight).


squats are a bit lower than previous high. I recall doing 5 plates (225) for 3 or 5. don't remember if that was off the ground or from the steps of the chin/dip station