[Krossinc]

Thursday

Weight of the Day: 242
Short Cardio

Heavy Bag Work -

• Bas Rutten's 3 Minute Thai Workout - 7 Rounds

Jump Rope -

• 300 Turns

Swimming Laps -

• 10 laps

Thoughts
I had a great workout set up for today. I had never tried any of Bas Rutten's stuff so I was going to try it for the first time today. I was planning on starting with it, then proceeding in to plyometrics, followed by a tough circuit at the end. However - Just as I got done with the Rutten workout, a class came in to the gym and I was forced to leave the area. No room to set up the hurdles and boxes, so I was forced to improvise. Cardio sections was packed on every single machine and I didn't really feel like running to be honest. So I did a bit of jump roping and dove in to the pool for some laps. Damn, lugging my bodyweight around sure sucks in the pool. Learned that, Anyways, next workout probably won't be til Sunday or Monday, unless I can throw in some LSD on Saturday night.

Also, note - for some reason my bigass feet could not jump rope today. Apparently me jump roping today was like Big Bird trying to hula hoop - it doesn't work and people stare.

[Krossinc]

LATE POST

Tuesday


Cardio Work!!

Man, I was psyched about today's workout and then I got to the gym with only 45 mins left!

Circuit[

• 20 Jumping Jacks
• 10 Burpees
• 20 Medicine Ball Slams
• 10 Sprawls
• 10 Each Arm - Dumbbell Swings (45lbs)
  
  2x

Thoughts
I apparently forgot to post this. Don't think I'm quitting the log, I just hurt my back on Saturday. Haven't been able to do much but sit or lay down. I did get this short workout going, but damn - it hurts to even stand. I think Saturday or Sunday I'm going to try do another workout with the new keg I got. Then maybe next week, depending on my back, I might do a light work week.

[Krossinc]

Sunday


Cardio Work!!


Circuit

• A
• Keg Clean/Press - 10
• Burpees - 10
• OHS w/Keg - 10
• Overhead Keg Throw - 2
• 'Heave Ho' Keg Throw - 6 (3 Each Side)

• B
• Keg Slams - 10
• Sprawls - 10
• Dumbbell Swings to Full Extension - 10 (Each Arm)
• Overhead Keg Throw - 2
• Sprints (35-40m) - 10

I did a 30 second rest between each exercise. The original plan was to repeat circuit A and B again and DOUBLE the reps. However, somehow I knocked the ball thing in my keg loose so I have to fix it, or swim in nasty old beer.


Thoughts
Back still hurts like hell. If I can't get to the gym this week (which I doubt I can) I'll do this routine 2 more times and start out hard on next Monday.

[Krossinc]

Been 2 weeks since the injury and it still doesn't like me. I might have to hit up the doc soon, but damn I don't want to do if it I need to get an MRI. Last time I payed the whole bill for that. Honestly though the pain is located entirely in my muscle area, not near the spine. I think it's just a bad strain/pull, and it has been getting better.

Friday I tried out a new Relson BJJ School. The warm-up wasn't nearly as hard as my previous MMA school but the grappling was on a different level. That was a 2 hour class where we went over North/South escapes. Tomorrow is first day back at school - which means I'll be lifting tomorrow. I'll be starting light due to my back - but I may be stupid and lift heavy. I'm dying to.

[Krossinc]

Monday

Weights

Deadlifts -

• 135x5
• 225x5
• 315x5
• 315x5
• 275x5
• 275x5
• 275x5

Push Press -

• 95x5
• 135x5
• 145x5 (PR!)
• 145x5
• 145x5

Dips -

• BWx5
• BWx5
• BWx5

Thoughts
Alright, first time back in a few weeks. Back still sucks but hey, I'm tired of waiting. My deadlifts felt like shit today. I was so excited to do them but damn, my form was horrible. I did two sets at the 315, then dropped due to my form. I tried to make up for it by being very explosive with my last few sets. Push Press I added on 10lbs and did fine with it. Next week I think I'll hit 155 no problem, maybe even 165. By Christmas, provided no serious injuries, I'd like to have my Push Press over 200 and Deadlift over 400. I'd truthfully like to do that by thanksgiving, so let's see.

[Krossinc]

Tuesday


Cardio Work!!

30 second rest in between each exercise -
Circuit

• A
• Keg Clean/Press - 10
• Burpees - 10
• OHS w/Keg - 10
• Overhead Keg Throw - 2
• 'Heave Ho' Keg Throw - 6 (3 Each Side)

60 second rest

• B
• Keg Slams - 10
• Sprawls - 10
• Dumbbell Swings to Full Extension - 10 (Each Arm)
• Overhead Keg Throw - 2
• Sprints (35-40m) - 10

60 second rest

• C
• Overhead Keg Throw - 2
• Keg Clean N'Press - 20
• Burpees - 20

Thoughts
Dear lord, my new gym is a fitness center. Yuck. I went in at 6:30, after one of my classes let out early, and it was so crowded I couldn't touch a cardio machine or get in to one of the classrooms to work some plyometrics/jump rope. Anyways, did a bit of a conditioning working today. My ultimate goal still remains to do circuit A and B, take a short rest then do them again but doubling the reps. I'm really looking to get it next time. Once I can start doing that, I'll start timing myself and trying to improve the overall time. The main problem is the sprint work which is tiring me out like hell.

[Krossinc]

Monday

Weights

Bench Press -

• 135x5
• 225x4
• 225x4
• 225x4
• 225x4

Pullups -

• BWx5 (Wide)
• BWx5 (Wide)
• BWx5 (Overhand)
• BWx5 (Overhand)
• BWx5 (Underhand)

Bent Over Rows -

• 135x5
• 135x5
• 135x5

Thoughts
First time doing Bench with a barbell in almost 2 years. Same with Bent Over Rows. Definitely need to get used to the motion again. The 135 was easy but my form sucked. My gym is seriously lacking a belt for dips/pullups.

[Zerocrew1984]

sweet log.

how did you hurt your rotator cuff?

are you doing any rehab work? has worked wonders for me

[Krossinc]

Been a while since the rotator cuff injury. Believe it or not I tore it while pulling my heavy bag out of it's box. Sounds ridiculous. I wrapped my feet around the bottom and kind of 'upright rowed' it out and ended up fucking up my shoulder. Was on christmas day, haha. I just noticed a few hours later I got such a dull ache in my shoulder that I could barely use it. I dealt with it for a few months..then eventually got the whole MRI/Doc thing going. Did Physical Therapy for a while, it kept hurting etc.. Couldn't afford it too long, had poor insurance at $45 a session.

However, since I hit the gym back again this summer the pain has gone away. So I'm stoked about that.

Getting back in to everything is sucking. I'm doing real squats for the first time in years tomorrow. Wish me luck. It's time to quit whining about old injuries and move past them.

[Zerocrew1984]

good luck.

i do Db extensions, cubans & db raises after every bench workout and it has helped a lot.