muscle

All posts tagged muscle

Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.

Weight – 194.25 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 6/10 – Energy: 7/10 – H2O9/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Side Shuffle 5 Sets x 30s 
(Rest 30s then do a set of A2)

A2 – Knee Hover Birddog 5 Sets x 30s 
(Rest 30s then do a set of A1)

C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ 135lbs (90s)

C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs

1 Set x 2 @ bw + 45lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)

E – Reverse Hyper’s x 100 reps 
(Rest as needed to complete)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Thursday May 17th, 2018 – Some more handstand on and off 1.5 inch platform practice. Feels like it is coming along, it will be time to increase the step height soon. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 191.2 lbs  

Stress6/10 – Sleep8/10  – Nutrition9/10 – Energy: 7/10 – H2O: 8/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Airdyne 1 Set x 60s after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 
1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 
1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Thursday May 17th, 2018 – Practised some FST warm ups. Continued work on my handstand on and off 1.5 inch platform. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 190.0 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy7/10 – H2O9/10

Warm Up 

– FST Great 8 
 Side Lying Shoulder Extension 1 Set x 8-12 per arm
– Low Pulley King Deadlift
2 Sets x 3-5 per leg

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Box Jump 1 Set x 10 @ 24 inch after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 

1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 

1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work. 

Weight – 196.25lbs  HRV2 Parasympathetic

Stress: 5/10 – Sleep: 7/10  – Nutrition: 7/10 – Energy: 7/10 – H2O: 8/10

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

  • build to a tough but manageable 1 rep in 10mins or less
  • 4 Sets x 3  @ 5311 

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2) 
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2) 
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110 
(Rest is doing a set of D1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – Tuesday May 9th, 2017 – Today worked on some low bar good mornings, right side still feels a bit weaker, but really coming along. Next some 2×4 chin ups, right side here also feels a bit weaker, but really starting to get control over that right shoulder blade. Followed that up with some 2×4 row and some arm flexor work.

Weight – 186.25lbs  HRV – 7 Sympathetic

Stress: 5/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – Ladder Work x 10mins 

B – Wide Leg Low Bar Good Morning 4 Sets x 8-10  @ 4111 + 1 Set x 20 Touch Jacks
(
Rest 2mins b/w sets)

C – 2×4 Chin Ups 4 Sets x AMRAP
(Rest 2mins b/w sets)

D – 2×4 Pulley Row 3 Sets x 8-12 @ 4012 + 1 AMRAP @ 50% 
(Rest 2mins b/w sets)

E – Single Arm Preacher Curl 3 Sets x 6-8 @ 4011
(Rest 45s b/w arms)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout Monday April 10th, 2017 – Today  started with the seated good morning, big stretch, really allows you to feel differences in tension. Something that definitely needs more work. Followed by wide grip underhand chin ups, wide grip underhand seated cable row, and hammer curls.

Weight – 183.25lbs  HRV9 Sympathetic

Stress: 4/10 – Sleep: 9/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 8/10

A – Ladder x 5mins.

B – Seated Good Mornings 3 Sets x 8-12 @ 4110 + 1 AMRAP Prisoner Jump Good Morning
(
Rest 2mins b/w sets)

C – Wide Grip Underhand Chin Up 5 Sets x 3-5 @ 3111 + 1 AMRAP Close Underhand
(Rest 60s b/w sets)

D – Wide Grip Underhand Cable Row 3 Sets x  10-12 @ 4012 + 1 AMRAP @ 50%
(90s b/w sets)

E – Db Hammer Curl 5 Sets x 5 @ 3011 + 1 AMRAP @ 50%
(Rest 60s b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Sumo Squat

Workout Tuesday March 21st, 2017 – Today continued work on my wide stance sumo squat, definitely a weakness of mine but really starting to come along, it really allows me to feel the floor with my feet, focus on pushing the ground away and keep balance between left and right legs.  Secondly the dumbbell flat bench press with a focus on keeping tension and support on my right arm, it too is really starting to come along, the Trap-3 Raise for some lower trap work, and some tricep work to finish. .  

Weight – 183.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 7/10  – Nutrition: 8/10 – Energy: 8/10 – H2O: 9/10

A – Row 10s Fast, 20s Medium, 30s Slow x 4mins. Record Total Calories.

B – Sumo Squat 5 Sets x 5 @ 3211 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

C – Dumbbell Flat Bench Press 4 Sets x  6-8 @ 4011  + 1 AMRAP @ 50%
*pause at top is tension on, not locked out  

(Rest 90s b/w sets)

D – Incline Bench Trap- 3 Raise 3 Sets x 8-10 @ 3013 + 1 AMRAP @ 50%
(Rest 90s b/w sets)

E – Rope Overhead Tricep Extension 3 Sets x 6-8 @ 3121
(2mins)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Today’s Workout: Feb 23nd, 2017Today some jump rope double under endurance practice, deep lunge holds,  continued work on the goal of accumulating 2 minutes of handstand holds in 4 sets, and a triplet of kettlebell squeeze press, muscle snatch, and ab sling knee’s to bar.  

Weight – 185.5lbs  HRV7 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Jump Rope 200 Double Under’s in least # of sets possible
(Rest as needed b/w attempts (max 2mins)   

B – Deep Lunge Holds 4 Sets x 30s per leg @ just off floor
(Rest 60s b/w legs)

C – Handstand Holds  build to 2 minutes of holding in the least # of sets possible.
(Rest as needed)

D1 – Kettlebell Incline Incline Squeeze Press 3 Sets x 12-20 @ 3010
(Rest 10s then proceed to D2)

D2 – Barbell Muscle Snatch 3 Sets x 12-20
(Rest 10s then proceed to D3)
D3 – Ab Sling Knee’s To Bar 3 Sets x 8-15
(Rest 60s then proceed to D1)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – January 13th, 2017

01 - Jan 13, 2017

Today’s Workout: Today more hinging and pulling work. Here is my workout from Friday January 13th.  

Weight – 191lbs  HRV – 9 Sympathetic

Stress: 5/10 – Sleep: 7/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 8/10

A – Running 3 Sets x 60s (60s)   

B – Safety Squat Bar Good Mornings 3 Sets x 8-12 @ 4011, last set is a triple dropset
(Rest 2mins b/w sets)

C – Incline Db Single Arm Row  3 Sets x 8-10 @ 3012, last set is  a triple dropset
(2mins b/w sets)

D – Ab Sling Iron Cross Supports 3 Sets x 30-60s 
(2mins b/w sets)

E – Db Turning Curls  3 Sets x 8-10 @ 3011, last set is a triple dropset 
(Rest 2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail

Workout – January 10th, 2017

01 - Jan 10, 2017

Today’s Workout: Happy New Year to all! I’m back updating with some of my weekly workouts. Here is one from January 10th getting some of the Christmas Sogginess off. 

Weight – 193lbs  HRV – 7 Sympathetic

Stress: 4/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Airdyne 2 Sets x 2mins (60s)   

B – Deadlift 3 Sets x 5 (2-4mins)
(Rest 2-3mins b/w sets)

C – Underhand Grip Chins 3 Sets x 5-8 @ 3111, last set is  a triple dropset
(2mins b/w sets)

D – Underhand Grip Pulley Row 3 Sets x 8-10 @ 3012, last set is a triple dropset
(2mins b/w sets)

E – Straight Barbell Curls 3 Sets x 8-10 @ 4011, last set is a triple dropset 
(Rest 2mins b/w sets)

Facebooktwittergoogle_plusredditpinterestlinkedinmail