[stewy37]

Originally Posted by FATKID

Nice pullin', rows, and chins there, bud.

Seems like you're a pretty strong dude.

Thanks. Of course one can always get stronger



So, I had a week off. Family issues and whatnot. Todays workout was a good return to the gym:

21-15-9
11:48
Cleans 115lbs
Ring Dips
Knees-to-Elbows

[stewy37]

Deadlift:
135x10
225x5
315x5
365x5
Att 420 but the 365 felt heavy today, and I couldn't budge it despite multiple attempts. Frustrating. From there the workout improved.

BORS:
135x10
225x5
245x6
185x12
185x12
185x8

CHINS:
BWx20
BWx15
+35x8
+35x8
+35x8
BWx10
BWx10
BWx10
BWx10

So I ended up one short of 100. Math isn't exactly my strong point.

DB Shrugs:
105x12
110x12 (5sec pause at top for fisrt 5 reps)
110x12 (5sec pause at top for fisrt 5 reps)
85x12 (10sec pause at top for first 5 reps)
95x12

[stewy37]

Yesterday
OHP:
95x2x10
135x5
155x3+2push presses
Push Press:
175x6
175x4
OHP
135x5

Arnold Press:
50x12, 10, 8

Dips
BWx20
+35x15
+35x12
+35x10

Barbell Curls:
90x6
85x 10,8

Hammer Curls:
45x12
50x12
65x7

MMA Practice
Relatively easy practice. Worked some wrestling drills than sparred. I did ok but got hit by a spinning backfist that dropped me and ended my practice. Lesson learned: Don't get hit by a spinning backfist.


Today
8 Rounds
12:06
155lb Power Clean
100m Sprint

Rest 30min
Squat
135x10
225x5
275x5
315x 5or6 x5 (I lost count of how many sets I did and figured one extra is better than one short)

[stewy37]

So..... I strained/pulled my hamstring today doing sprints. Freaking sucks, but I've been icing it and popped some Motrin. Feels a lot better than the last time I did it (a couple of years ago).

Despite that, I still went the gym later. The original plan was some cleans, some other pulls, and some deadlifts. Instead, this is what I did:

Warmup:
Pullups: BWx2x10
Lat pulldown: 140x20

CHINS:
+25x3x10
+45x2x7

One Arm DB Rows:
95x3x10/arm

Ab circuit
9 exercises x 20 reps each
Plank - 2min

[stewy37]

double post

[stewy37]

14 March 2008
OHP:
135x2x5
145x5
145x3+3 push presses
145x3+3 push presses

Arnold Press:
45x12
50x12
60x7
50x10

Ran the rack with lateral raises:
40, 35, 30, 25 x8ea 20, 15 x15ea

17 March 2008
Quick workout today:
Bench Press:
135x10
185x5
225x5
225x5
235x4
255x1+drop 225x3
225x6
225x3
215x6

Afterward, I went to MMA. My hamstring is bothering me quite a bit. However, it's improving, and I wanted to see how it would handle grappling tonight. It made an impact, but I was able to do pretty well and move it through full ROM, etc.

[stewy37]

19 March 2008
AM Workout:
Superset 45 sec rest
Ring Dips: 10x5
Chinups: 10x5

PM - Grappling

Today:
AM Workout:
Crossfit Nasty Girls (mod) 7:45
3 Rounds
50 BW Squats
7 Muscle Ups
10 Hang Cleans 95 lbs

This felt great. Went with 95lbs instead of 135lbs as my hamstring is still recovering and I wanted to just work it some. The PM workout was the same idea.

PM Workout:
Squat:
135x10
135x10
185x10
185x10
225x8
135x10

[Zerocrew1984]

nice workout man.

[stewy37]

10 min total done tabata style, rotating exercises each interval. Total of four cicuits.
95lb Push Jerks
20lb Wall Ball
Sledgehammer Swings
50lb DB Snatch
Burpees

[stewy37]

Well, I haven't been keeping up with the log and probably won't be as consistent as I have been. Instead, I'll just be updating from time to time with workouts and PRs that I feel are worth mentioning. The last week has been pretty productive, and my hamstring is cose to 100%. Today, I was able to squat 315 without it bothering me. However, my right knee and my lower back haven't been real happy lately, so that kept me from pushing harder. Anyway, here's some of what I've done in the past week:

1 Mile Run with 95lbs overhead ~ 29min Only move when weight is overhead.

CHINS - Worked up to several sets with 80lbs for 3-5 reps followed by a set of 15BW. Overall volume in the workout was around 100pullups.

Fran 4:12
21-15-9
95lb Thrusters
Pullups

Angie 13:10
100 Pullups
100 BW Squats
100 Pushups
100 Situps
I broke it up in 10 circuits of 10reps per exercise. Never stopped moving.

And of course there was MMA training throughout.