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Well I've finally snapped. Prolonged mental, physical and spiritual deterioration has left me feeling...nothing good.  By July 31 my goal is to achieve the following: bodyweight from floor to overhead (this will probably involve a clean* and push press, and weight loss) db snatch 90 lbs one-arm db press 5 reps 65 lbs turkish getup 60 lbs If I fail I challenge nature to strike me down. In 2006 I had my best improvement by doing full body workouts 3 days per week, so I'll do the same thing again. In 10 months my deadlift went from 300 to 420, and some other stuff etc...whatever. So the idea is that each day I pick 3 compound movements and one or two specific things. Day 1 heavy ~ 5 reps. Day 2 light ~ 12-15 reps. Day 3 medium ~ 7-10 reps. So the three days will look something like this: deadlifts weighted pullups bb shoulder press getups back squats bentover rows ballistic pushups chinups reverse flyes front squats cable rows one arm db press getups external rotations db snatches are part of my warmup and will be done each day. Right now I'm a soft 180 lbs. 5'9", 28yo m. Beer will be replaced with eggs. Junk food will be replaced with pushups. NEED FLEXIBILITY:  I will now go for a run Rocky style and come back and eat eggs and hummus and fruit. *it is going to be a really ugly powerclean, hideous
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| # ? Mar 2, 2013 17:42 |
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| # ? May 24, 2013 19:37 |
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So my "run" was equal parts traipsing over ice and coughing up phlegm. Then, goblet squats: 40lb x 15, 2 sets db bent over rows: 80lbs x 12, 2 sets db shoulder press: 80lbs x 12, then 80 x ...not quite 5  Later, stretching. Monday, gym membership.
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| # ? Mar 2, 2013 19:20 |
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Sore from Saturday. So all I did was get-ups 10lbs x 10 each hand, with a rest between neutral grip chinups 5, 8, 6 Unofficial goal of 22. Oh well, at least I've started. It can only get better... I'll do a more 'full' workout tomorrow, soreness permitting. Ego Death fucked around with this message at Mar 10, 2013 around 17:09 |
| # ? Mar 5, 2013 01:11 |
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Deadlifts 120x5, 170x5, 210x3, 230x3 BB Bent over rows 120x5 3 sets BB Shoulder press 100x5, 100x5, 100x4
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| # ? Mar 6, 2013 01:24 |
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Run: 1.3km Time: don't worry about it (yet) It felt better and smoother than last week. goblet squats: 40lbs x 15, 3 sets db bent over rows: 80lbs x 12, 3 sets db shoulder press: 80lbs x 12, 8, 6
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| # ? Mar 9, 2013 18:25 |
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Any particular reason you don't plan on training the clean? Seems like it would be pretty helpful for your toxx.
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| # ? Mar 9, 2013 19:24 |
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Listen, I didn't face ten long tours against the goddamn 'bots to come back home and lift baby weights.
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eat a egg 
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| # ? Mar 9, 2013 19:26 |
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Dem Bones posted:Any particular reason you don't plan on training the clean? Seems like it would be pretty helpful for your toxx. In the past I always did front squats and standing shoulder presses off the floor so I ended up doing a cleans as part of those. (Yes my front squat sucked) Nevertheless, it would be a good idea to do them. I think I would want to start with some drills and work up to it with slightly improved technique. I'll start soon, I just need to grease some basic movements over the next couple weeks. yeah ok egg i eat
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| # ? Mar 9, 2013 19:50 |
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getups: 15 lbs x 7, 5 each hand neutral grip chins: 10, 7, 5 I only added 5 lbs to the getups, but drat they were harder. 60lbs seems a long ways away.
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| # ? Mar 10, 2013 17:11 |
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This week is a distaster. On training at work which means get up at 4:45 and commute. Came home and drank vodka and beer and deadlifts: 170x5, 220x5, 260x3, 280x1 db shoulder press: 80lbs x 17
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| # ? Mar 13, 2013 01:30 |
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Back in action: goblet squats: 40x15, 15, 15, 15, 10 db bent over rows: 80x12, 12, 12, 10 db shoulder press: 80x12, 9, 7
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| # ? Mar 20, 2013 00:41 |
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Front Squats: 100x5,5,5,5 BB Bent Over Rows: 100x8,8,8 BB Shoulder Press: 100x5,5,5, 110x4
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| # ? Mar 27, 2013 00:34 |
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Goblet Squats: 40x15, 15, 15, 15, 17 DB Rows: 80x12, 12, 12, 12, 9 DB Shoulder Press: 80x12, 11, 6, 2 gently caress yeah short rest periods take their toll mar 31: neutral chins: 10, 8, 6 Ego Death fucked around with this message at Mar 31, 2013 around 16:20 |
| # ? Mar 29, 2013 21:10 |
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Front Squats: 100x5, 110x5, 110x5, 110x5, 120x5 BB Rows: 120x5, 5, 5, 5, 5, 5 BB Shoulder Press: 100x5, 110x5, 110x5, 110x3, 120x3 (set 4 cut short due to left shoulder twinging/snapping owing to grip too wide. remedied by increasing weight) Getups (each hand): 20x4 oh hell yes april 4: neutral chins: 11, 9, 7, 5 Ego Death fucked around with this message at Apr 5, 2013 around 00:45 |
| # ? Apr 3, 2013 00:11 |
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Haven't flaked out, just haven't been posting. Also I've switched to one-lift-a-day directly after work. Full-body workouts at 8:30 pm were too much too late. Yesterday: back squats (from floor): 130x15, 16, 10 tabata thrusters 10 lb: uhh..4 sets Today: db rows: 80x15, 15, 15 bb rows: 120x10, 10, 9, 9, 6 I've also been doing one set of chinups every weekday morning. Up to 15 now.
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| # ? May 5, 2013 23:19 |
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db shoulder press: 80x15 bb shoulder press: 100x10, 130x4, 100x10, 135x2, 100x8, 120x4 1 arm db shoulder press: 40x13 Weird poo poo going on with left shoulder. Widening grip helped.
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| # ? May 7, 2013 21:33 |
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back squats (floor): 135x15, 15, 13 tabata thrusters: 10lb x died with few seconds to go set 5 I've decided that tabata is what my life has been lacking.
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| # ? May 8, 2013 22:10 |
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db rows: 80x15, 15, 15 bb rows: 135x5, 150x5,5,5,4
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| # ? May 9, 2013 22:08 |
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Took a couple days too many off. oh well db shoulder press: 80x15 bb shoulder press: 120x5, 5, 5, 125x3, 130x3, 140x2 1-arm db shoulder press: 45x10, 7
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| # ? May 14, 2013 22:05 |
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Wasn't feeling it today. Salvaged what I could. back squats: 140x12 front squats: 140x5, 5, 4 tabata: 10lb x died 5 seconds left set 6 I'm adding a day of cleans/drills because I'm starting to get my rear end whipped by this deadlift + ...explosive reverse curl thing that I've been doing.
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| # ? May 15, 2013 22:42 |
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db rows: 80x12, 12 bb rows: 130x10, 10, 9, 7, 5
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| # ? May 17, 2013 21:55 |
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db shoulder press: 80x15 bb shoulder press: 125x5, 120x5, 5, 5, 125x4 1-arm db shoulder press: 55x3 drat
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| # ? May 19, 2013 15:50 |
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| # ? May 24, 2013 19:37 |
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I finally got a gym membership, so today I had the luxury of doing squats from a rack. back squats: 135x10, 10, 10, 10, 12 tabata: didn't go well, fried after 3 sets Also did a few dumbbell snatches as part of warmup. Got up to a few reps with 60lbs, felt good, crisp. Next time I'll push it a bit. e:May 23; I didn't work out because I'm loving destroyed but I'm going on a boron binge oh yeah gently caress yeah e2: sweet jesus Ego Death fucked around with this message at May 24, 2013 around 01:01 |
| # ? May 22, 2013 23:01 |
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