Built For Speed

[AstronautJones]

Unfortunately no, this has nothing to do with Jenna Jameson's film which, ironically enough, is also entitled Built For Speed.



Not that I would know.



Anyway, goals at the moment include increasing strength, explosiveness, and speed for my Brazilian JiuJitsu/Vale Tudo training. :cool: A bit of added size would not hurt either. Initially I had strictly muscle hypertrophy in mind, however since I have started grappling I have found explosiveness and speed would better suit my needs.

Currently my weight is 235 lbs. at 6'1'', at about, oh maybe 13-15% BF. Diet is somewhat steady, not sticking to a strictly clean diet, just making sure I get in adequate amounts of protein/carbs/fats. For the record though, calories are somewhere around 5000 or so.

If anyone has any tips or suggestions pertaining to weight training/plyometric/core work/diet etc. for grappling I would greatly appreciate it.

[Saint Patrick]

good luck w/ the journal man.

[AstronautJones]

Garcia. I will need it, as this is my second (2nd) journal attempt.


Well pretty much just did some light grappling tonight down at the dojo. Nothing too intense since I have a nasty cold right now. Augh. . .Definitely looking forward to getting over it and hitting it hard again.

Also looking forward to getting my grub on tomorrow. w00t w00t!

[Stephen Riddington]

Good Luck, what is that avatar of yours??? a character from Super troopers????

[AstronautJones]

No, it's actually Deputy T. Junior from Reno 911.

[PizDoff]

PULL GUARD!!!!
FLYING TRIANGLE!!!


Ever try wind sprints? :)

[AstronautJones]

Originally posted by PizDoff
Ever try wind sprints? :)

Of course. I'm grappling 3-4 times per week, but when I do have some time to get some cardio in, I usually just stick to running or swimming. Simple and to the point, with an emphasis on cardiovascular endurance, instead of fat loss.

[AstronautJones]

Alright well I'm feeling quite a bit better from that nasty cold I have had for the past few days. Decided to hit chest, with some tri's and shoulders :

Incline BB
Warmup
185x8
205x6
225x4
215x4

Flat BB Bench
225x8
225x6
Also did one set of ten plyo pushups, immediately following

Standing Military BB
95x8
115x6
115x6

V Bar Pressdown
100x11
150x8
170x7
180x6

Pretty good workout. Hoping to set something up with strength coach Sam Pecktol, who has won 12 national and 6 world titles in powerlifting, and get a solid strength routine in check. A google search will tell more about him, if anyone is interested.

[pruneman]

Nice lookin push day bro. Glad to hear your gettin over being sick. Good luck with journal.

[d-bol_dale]

Best of luck with the journal. Looks like it should make some intresting reading with your diverse training style.

[AstronautJones]

Thanks guys, I appreciate the comments. Well, I did some leg work today, though it was minimal.

ATF to parallel squats
135x10

Partials
315x10

Parallel to partial squat
225x10

Full ATF squat
225x10

ATF to parallel
155x10

Full ATF squat
225x6

At this point I was asked to leave by the maintenance crew because the gym was closed, and even though I work there, according to one maintenance individual, it is apparently "against company policy" for me to work out after hours. Bastard. So I called it quits here. Will probably do some ham work tomorrow.

[AstronautJones]

No weight training today, but I did do some intense grappling for about 3 hours. Actually the first 45 minutes or so my buddy and I worked on different techiques while waiting to get on the mats. Learned quite a bit, and I'm looking forward to applying it to the group class on Wednesday (my birthday). That is all.

[pruneman]

nice looking leg day dude. ATF's are killer

[Stephen Riddington]

Are ya a wrestler or full contact fighter??? My question refers to your mention of grappling.

[AstronautJones]

Grappling as in Brazilian Jiu Jitsu. Probably won't ever actually get in the cage and duke it out full contact style, but who knows.

[AstronautJones]

Did somewhat of a full body routine today, I think I will be doing it this way from now on. Actually I take that back, it wasn't quite full body, but pretty close.

Hang Cleans
Warmup
115x6
135x4
155x4
Still getting the hang of these (no pun intended)

PS300 Squat Push Press
2PPSx10
3PPSx8

Hammer Strength Jammer Rotation
1PPSx6 (each side)
2PPSx6
2PPSx6

Pullups
BWx10
BWx6
BWx6

T-Bar Rows
2 plates x 10
3 plates x 9
4 plates x 6

DB Upright Row
25x15
40x8
45x8

Hammer Curls
40x6
45x5
40x5

That was it. Good workout, I really like this routine of doing a almost full body routine. This routine is actually a 4 day split, however with grappling 3x+ a week I think I will only do a 2 or 3 day split. This routine also incorporates quite a bit of indirect core work. :cool: Also I feel a bit guilty because I probably could have done more push press squats, but since I did legs on Saturday I think tis okay.

[AstronautJones]

Well I forgot to mention that yesterday I got a full hour of jujitsu in, which was fun, then I did some kickboxing type of sparring for about a half hour. Today I hit the gym and did a chest dominant full body routine.

Flat Bench Press
Warmup
245x4
255x3
275x2 (cake)

Jammer Press
1PPSx10
1.5PPSx6
1.5PPSx6

Cable Crossover
90x10
100x8
100x8

Iso-Lateral Behind the Neck Press
140x10
160x9

DB Skullcrushers
70x12
80x12
80x10

Hammer Strength RDL's
1PPSx8
2PPSx6
2PPSx6

Twas it. Good workout.

[AstronautJones]

Did a back dominant workout today.

Deadlifts
Warmup
225x5
315x4
315x4
Mixed grip = good. Probably could have upped it a bit had my hamstrings not been so sore from RDL's the other day.

BB Power Press
95x10
135x8
155x4

DB One Arm Row
62x10 (each arm)
75x8
75x8

Bentover DB Rows
50x10
50x8 Again, hamstrings were still sore so I didn't do much with these.

Iso-Lateral Hi Row
2PPSx10
3PPSx10
4PPSx4

Skipped out on the bicep curls. It was a good workout, felt pretty nauseous afterwards, which was peculiar because that usually only happens after squats.

[AstronautJones]

Got a pretty decent workout in today. Mostly back/leg dominant.

Hang Cleans
Warmup
135x4
155x4
135x4

PS300 Squat Push Press
3PPSx5
3.5PPSx5
4PPSx6

Jammer Rotation
1PPSx9
2PPSx6
2PPSx8
I like these. They seem to work mostly the core, as my core is pretty sore afterwards.

Pullups
BWx7
BW+25lbs x 6
BW+25lbs x 5
Weighted pullups rule! This was my first time doing weighted, and I must say I like them quite a lot.

T-Bar Rows
2 plates x 15
4 plates x 8
4 plates+10lbs x 6

DB Upright Row
40x10
50x8
55x6

Also did some standing db bicep curls supersetted with some wrist rollers. Did three sets of these or so, weight is not really relevant, they're CURLS c'mon.
Also I think it's noteworthy to add that intensity kind of came and went in spuirts, which I think was a result of waiting too long to head to the gym after consuming a lot of caffeine, thus I was on the crashing side of my 'ffeine buzz. Decent workout nonetheless.

[AstronautJones]

Alright well Wednesday night I got in about 30-45 mins of grappling time in, which was good, although I did miss the official group class, due to studying for finals. Finals week is over now, as is the term so I'm quite stoked. Yesterdays (Thursday 12/11) workout was mostly chest dominant.

Flat Bench Press
Warmup
245x4
265x3
285x2

Cable Crossovers
100x10
110x6
110x6

Jammer Press
1PPSx10
1.5PPSx6
1.5PPSx6

V Bar Pressdown
110x18
150x10
170x10

Iso-Lateral Behind the Neck Press
140x10
160x8
170x6

Ran out of time at this point. After work I went back up and did the following:

Hammer Strength SLDLs
Warmup
1PPSx8
2PPSx8
3PPSx4
For some reason these absolutely blast my hams like none other.

Neck Machine
3 sets w/1 plate and then some.

Pretty good workout with both sessions. I would have preferred to get everything in in one workout, but I think this way didn't hurt anything. As for tonight, I got in one solid hour of Jiu-Jitsu. It was pretty intense. I still need to up my cardio endurance. After reading an article by the National Strength and Conditioning Association titled "Strength and Conditioning for Submission Fighting" I found that HIIT is actually very beneficial to the grappler/submission fighter. Also found some good examples. So I'll be giving this a try tomorrow.

[AstronautJones]

Got a good solid workout in today.

Deadlifts
Warmup
275x5
315x4
335x4
405x1 NEW PR!

Jump Squats
45x10
45x10
65x8
65x8

DB Bent Over Row
45x11
55x8
65x8

Iso-Lateral Hi Row
2PPSx10
3PPSx8
3PPSx8

Preacher Curls
Wasn't really paying attention to the weight. I think it was 3 sets with 25 lbs. on each side.

That was it. Didn't get any cardio in today. Will do some tomorrow.

[Saint Patrick]

I remember when I pulled 4 plates for the first time. It was a great feeling.

Nice Lifts A.J.

[AstronautJones]

Thanks SP. I'm thinking of switching up my routine. I'd like to head in the powerlifting direction, perhaps someone can give me some ideas for a solid PL routine. I know there is Westside, 3x3, et al. I'm looking into increasing the big 3, however I am also trying to lean out just a bit. Just a thought, and I wanted to see what kind of feedback I could get.

[AstronautJones]

Haven't posted my workouts in a while. I need to find my manual journal. For now I just wanted to bump this.

[AstronautJones]

Alright well I've taken quite a lot of time off unintentionally, with the holidays and all, and there were a couple of workouts I didn't post, so I haven't been a complete slacker. Anyway, today I met with Sam, a world class powerlifter in my area who just competed in the WABDL Twinlab World Bench Press and Deadlift Championships in Las Vegas and took first in his division/weight class with a 507 lb. BP and a 722 lb. dead. Anyway he started me on a solid powerlifting routine, a modified westside routine to be exact. Started today with heavy bench day.

Single board press
225x3reps
225x3
245x3
Was only supposed to do two sets. Oh well.

Close grip bench
225x3
235x3

Medium Grip
265x3
270x3

Regular Grip
275x3
280x3

Decline smith bench
160x8
150x8
160x8

DB floor presses
55x5
55x5
62x5
70x5
70x5

Cable bench Supersetted with Eagle Ab Machine
40x12 #11x12 (the ab machine only has numbers on it, no weight)
40x12 #11x12
40x12 #11x12
40x12 #11x12

That was it. Great workout, looking forward to the results of this type of routine.

[Saint Patrick]

Have fun w/ the westside.

[AstronautJones]

w00t w00t! Two pages!

[AstronautJones]

Just ordered a tub of Opticen from At Large, can't wait to give it a try. Got in a solid workout tonight, it was squat day.

Squats
225x5
225x5
230x5
225x5
Should have started out lighter on these. Oh well.

Good Mornings
135x5
185x5
185x5

Reverse Hypers
50x8 Too heavy.
40x8
40x8

Glute ham raise
Bwx8
BWx8
BWx8
BWx8
These were particularly tough towards the end. Do people usually use weight on these I wonder?

BB Curls
70x8
70x8
80x8
80x8

Forearms
40x15
50x15
50x15

Eagle Ab machine
80x15
90x15
90x15
90x15

Great workout. I'm liking this so far. Also, taking a look at my journal, I think mine is the LEAST spammed journal in the history of WBB. Well guess what bitches, I don't want spam anyway. w00t w00t















Okay so I do. :(

[Saint Patrick]

Actually Blitzforce has the least spammed journal.

I loved doing weighted GHR's at my old gym. Grab a 25lbs plate and hold it against your chest = ace.



oh, and :spam:

[Coke]

...you are doing some nice work - keep it up!

I know you don't want no spam...ask and ye shall receive bro, lol

:spam:

[AstronautJones]

Thanks for the spam fellas. Anyway, I think it is noteworthy to add here that tonight I got in a solid hour of BJJ. Twas pretty fun.



That is all.

[AstronautJones]

It was speed bench day today.

Speed Bench with fusia bands
205x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

1 board singles
255x1
315x1

Barbell Floor Extensions
55x10
55x10
55x10
55x10
55x10
55x10

Chest supported bentover row
1plate x10
1plate x10
1plate x10

Eagle ab machine
80x15
90x15
90x15
90x15

That was it. Good workout. 315 went up pretty quick, I was surprised. I'm liking this routine more and more.

[AstronautJones]

Alright well yesterday I did about 45 minutes of grappling, working on a lot of technique stuff, as well as sparring. I haven't been very good about writing my jiu jitsu training in here, will get better at it though.

[Saint Patrick]

315 x 1 = :bow:

[AstronautJones]

Today was deadlift day. Well actually speed deadlift day.

Deadlifts with green bands
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
All sets on these were done 30 seconds apart.

Rack 4'' Lockouts
265x3
265x3
265x3

Rack shrugs
265x8 Pretty ugly.
135x8
185x8
185x8

Machine shoulder press
100x8
120x8
120x8

Hamtractor
180x10
180x10
180x10
180x10

Russian Twists
25x8
35x8
35x8
35x8

That was it. Pretty good workout. Still making minor weight adjustments to accomodate the speed/max effort days.

[AstronautJones]

Max Effort bench day. ;)

Close grip bench
205x3
225x3

Medium grip
230x3
235x3

Regular grip
235x3
245x3

Singles
295x1
320x1


Smith machine decline bench
1PPSx8
1PPSx8
1PPSx8

DB floor presses
60x5
70x5
70x5
70x5
70x5

Cable Bench supersetted with Eagle ab machine
40x12 90x12
35x12 100x12
35x12 100x12
35x12 100x12

Excellent workout. 320 felt good, I definitely had more in me, but I'm saving it for next week. ;)

[PizDoff]

I may have missed it.....

I guess you do no-gi? for VT?

Care to post the school website?
I'm curious.

[AstronautJones]

Squat day.

Box squats
205x3
205x3
225x3
225x3
275x3
275x3
225x3
225x3

Singles
315x1
325x1

Good mornings
135x5
225x5
225x5

Reverse hypers
25x8
50x8
50x8

Glute ham
BWx8
BWx8
BW+10 x 8 (****ing hard)
BW+10 x 8

BB curls
70x8
70x8
80x8
80x8

Forearms
50x15
60x15
60x15

Russian Twists
25x15
25x15
25x15
25x15

Pretty dang good workout. I know my squats need lots of improvement, however I'm working hard on it, and so far the numbers have gone up pretty consistently.

[AstronautJones]

Speed bench day.

Speed bench 1 board/ Green bands
175x3
175x3
185x3
185x3
185x3
185x3
185x3
185x3

Singles 1 board
315x1
325x1

Pushdowns
100x8
140x8
120x8
120x8

DB side lat
22.5x8
25x8
25x8
25x8

Pulldowns
4 sets @ 140lbs.

Eagle ab machine
80x20
100x20
100x20
100x20

Fairly decent workout. Unfortunately time only permit me to get my workout in AFTER jiujitsu class, and on top of that I didn't have much sleep last night. But I am definitely happy with the singles.

[AstronautJones]

First and foremost I would like to say that I received my At Large order of Opticen today, and I absolutely LOVE the stuff, the taste is amazing. As for the workout, I had speed deads today.

Speed deads fusia bands
8x3 at 225lbs.

Singles
405x1
410x1 New PR!

Reverse Hypers
4x8 at 50lbs.

Standing leg curl
35x8 for 2 sets
40x8 for 2 sets

Rope crunches
4x12 at 140lbs.

Great workout. I like seeing the numbers go up, even if it is 5 lbs. at a time.

[AstronautJones]

SCOTTY DON'T!

[johnny123]

where do you train BJJ/Vale Tudo?

[AstronautJones]

where do you train BJJ/Vale Tudo?

At my local MMA school. I posted the link to the poorly updated website. I'm looking into training at Ralph Gracie's school in the bay area over spring break as well.

[AstronautJones]

Max bench day today. Everything was done boardless.

Closegrip
185x3
205x3

Med grip
225x3
235x3

Reg grip
275x3
295x3

Singles
315x1 (easy)
325x1 (easy)

Decline HS
3x8 @ 1.5PPS

BB floor extensions
5x5 @ 65lbs.

Cable bench
4x8 @ 35lbs.


Eagle ab
4x12 @ 100lbs.

Excellent workout, although I can definitely tell I have been slacking diet wise. Nonetheless 325 went up pretty easily on bench, which I am pretty happy about.

[AstronautJones]

Squat day.

Speed Squats with chains
135x3
225x3
225x3
225x3
205x3
135x1
185x3
185x3
The chains weighed about 45lbs. or so I'm guessing. The weights above do not include the weight of the chains.

Singles
325x1 (deep)
330x1 (parallel)

Goodmornings
135x8
3x8 @ 185

Squat machine
3x6 @ 4PPS
Exhausting.

Hamtractor
4x8 @ 195

GOOD workout. Will definitely be sore tomorrow.

[AstronautJones]

Today was speed bench day. My hammies made me want to scream today, so incredibly sore from squat day. :thumbup:

Speed bench 2 board green bands
8x3 @185

2 board single
325x1 easy easy easy
340x1 cake

BB floor extensions
95x7 too heavy
5x10 @65

DB side lat
4x8 @ 27lbs ea.

Russian Twists
4x12 @ 35lb. plate

Great workout. Stoked about the 340 BP, even if it was a 2 board. :hump:

[AstronautJones]

Speed deadlifts today. :D

Speed deadlifts green bands
8x3 @ 205lbs.

Singles
415x1 miss ****
405x1 miss ****
Didn't have it today, I guess.

Reverse Hyper
3x8 @ 50lbs.

BB rack shrugs
4x8 @245lbs.

Hamtractor
210x8
210x8
225x8
225x8

Pretty disappointed about the missed attempts today. Just an off day I suppose, no big deal. But ****.

[AstronautJones]

Well I didn't get around to posting Tuesday's workout (max bench day), but oh well. Today was squat day.

Squats
205x5
205x5
225x5
225x5

Singles
335x1
345x1 cake.

Goodmornings
3x6 @225

Squat Machine
360x4
450x4
470x4
All of these were ATF deep.

Hamtractor
4x8 @210

leg extension
3x12 @ 120

Preacher Curls
4x10, heavier weight than usual.

Damn good workout. Also I've been trying to stay consistent in keeping my cals in upwards of 5000+, actually it's more around 5500-6000.

[Saint Patrick]

Nice work on the single Squats and GM's.

[AstronautJones]

Alright well today was speed bench day. I got all screwed up on what days I do what. After squat day comes speed bench day, which happened to land on today. Instead of skipping deadlift day, and getting back on my regular schedule, I'm just going to do deads on Sunday (tomorrow). Okay that made no sense. . .

. . . I'm spamless anyway though, so it doesn't matter.

Speed bench 2 boards
8x3 @205
Wasn't using any bands or anything today, just boards.

Singles
355x1 went up nicely.
365x1 went up a bit slower, but consistently, no sticking points.

BB floor extensions
4x10 @ 75

DB side lat
4x8-10 @ 27

That was it. Would have done some abs but the gym was closing. Stoked about the 365.

[AstronautJones]

W00t 3 pages!







Yes, I am going to do that for every page.

[AstronautJones]

Deadlifts today.


Speed deadlifts green bands
8x3 @205

Singles
365x1

Rack shrugs
4x8 @265

Pulldowns
4x8 @140

Eagle ab
4x8 @ 110

Was an okay workout. Intensity wasn't all there.

[Saint Patrick]

Can you pls explain the colored bands? I've been wondering about that....

[AstronautJones]

Fusia colored bands stretch the farthest (so they're the least resistant), green medium resistance, and there is another color (I forget what it is) that has the most resistance, at least this is how it is at my gym. However, I usually only use the fusia or green colored bands.

[AstronautJones]

Okay well I've been super busy with school this week and all, and I decided mid-week to take this week off from training. I have, however, been training full contact Vale Tudo which is quite a workout in itself.


Official weight for today is 242.5lbs. :cool:

[AstronautJones]

Okay well I got back into it today. It was max effort bench day today.

Close grip 3 board bench
225x3
235x3

Med grip 3 board
265x3
275x3

Reg grip 3 board
315x3
325x3

1 board singles
325x1
335x1

Decline HS
3x8 @2.5PPS

BB floor press
3x5 @ 115lbs

Cable bench
3x15 @ 35lbs.

Eagle ab (supersetted with cable bench)
3x15 @ 90 lbs.

Excellent workout. Chest started cramping up at the beginning of the workout, but seemed to get better as I continued. Definitely feels good to get back into it. :clap:

[AstronautJones]

Squat day.

Box squats
3x8 @225

Goodmornings
3x5@205

Reverse hyper
4x8 @50

Hamtractor
4x10 @225

Preacher curls
4 sets of 8-12 reps

That was it. Was a pretty good workout considering how early in the morning it was.

[AstronautJones]

Speed bench day. I didn't get in any caffeine before my workout, and I think the intensity suffered because of this. Still a great workout nonetheless.

Speed bench green bands 3 boards
8x3 @ 205

Singles
365x1 felt particularly heavy, again probably because I was asleep.

Pushdowns
4x8 @ 150-170lbs.

DB side laterals
4x8-10 @ 25-27lbs

Pulldowns
4x8 @140-150lbs.

Again I think the intensity of this workout would have been kicked up a notch had I gotten my coffee for the day beforehand. Bah, still a good workout. My order of Serious Mass and creatine comes tomorrow, so I'll be starting up the creatine again, which will hopefully bump strength up a bit.

[AstronautJones]

I think I forgot to put in my deadlift day, which was friday, but **** it. Yesterday's workout was max bench and it went as follows :

Close grip 4 board
295x3
295x3

Med grip
315x3
320x3

Reg grip
335x3
340x3

No singles, didn't find a spot. Should have done them in the rack, but didn't think of it.

Decline HS
3x8 @ 250lbs.

BB floor press
3x5 @ 100lbs.

Lat pulldowns
4x12 @ 140lbs.

Eagle ab machine
4x12 @100

Not a bad workout. I also had my bodyfat checked that day, and to my surprise it was 18.5%! My weight is currently 245lbs., 200 of that is muscle and 45lbs is fat. I'm seriously considering cutting pretty soon. Looks like I already have a lot of work ahead of me. Perhaps I can get some feedback? Anyone?

[Saint Patrick]

Sweet benching AJ.

You've already got my advice. Good luck w/ the cut.

[AstronautJones]

Thanks man I appreciate it. Well as Patty mentioned I am about to begin a cut, and I'm also changing up my routine as well. The routine will be full body, I've had success in the past with full body routines while cutting. Tonights workout was interesting.

Walkouts with ball
2 sets of 15

Catch the ball-Medicine ball
2 sets of 12

Hanging leg raises
2 sets of 15

Back Extensions w/Twist
25lbsx10
10lbsx12
These are tough.

Pullups
BWx8
BWx8

Leg Press
400lbsx12
400lbsx12

Dips
BWx12
BWx12

Leg extensions
165lbsx12
165lbsx12

Standing one-leg calf-raises
BWx12 ea. leg
BWx12 ea. leg

Upright rows
90lbsx12
90lbsx12

Man, what a complete 180 going from the 3 rep range to 12 reps. It was quite exhausting.

[AstronautJones]

Well I think I've officially decided that I'm going to start updating my journal again. It's kind of fun to go back and look at the progress you've made.

To recap where I am right now- weight: 218 +- Goals include strength and speed. Hypertrophy is just an added bonus. I'm still doing BJJ 2-3 times/week. This is why I'm shooting for speed/strength as my goals, and not so much emphasis on hypertrophy. I'm currently doing Westside, as a matter of fact I'm doing this routine here http://www.elitefts.com/documents/9week-training-program.htm I saw Homey post it several weeks ago and thought it looked pretty good, so I gave it a shot. About 6 weeks later I got sidetracked with summer activities, camping etc. and never did complete the whole 9 weeks. I'm looking to give it another round though. As for today, I had a pretty good leg workout, however it was by no means a balls to the wall heavy day.

Squats
3x4 @ 245lbs.

Goodmornings
3x5 @ 205

Hamtractor
4x8 @ 210

That was it. Nice workout. I'm a bit concerned about training westside 4 days/week in addition to grappling 2-3 or 4 days a week as well. We'll see how it goes though.

[Beast]

Good luck with the Westside, astro. I take it you're not cutting anymore?

[AstronautJones]

Nope, not cutting anymore. I got down to about 208 or so at ~ 8% BF, and called it good enough.

Right now I'm eating for barbaric strength. :cool:

[AstronautJones]

Logged in a little over an hour of mat time tonight at BJJ. Twas fun as always.

Looking forward to speed bench tomorrow (actually today).

[AstronautJones]

Speed bench today.

Speed bench green bands
8x3 @ 185

Lifefitness Tri Ext. machine
4x15 @ 70, 50, 50, 50

Bodymaster shoulder press
4x10 @ 110, 150, 150, 110

Cable Bench
4x15 @ 25lbs each cable

Also did 4 sets of heavy heavy calf raises, and 10 minutes of cardio afterwords. Good workout.

[AstronautJones]

Deadlifts today. W00t!

Deadlifts
3x4 @ 315
Probably should have gone a little lighter.

Reverse hypers
4x15 @ 20lbs.

Pulldowns
3x8 @ 120

Hammer strength shrugs
3x10

Pretty good workout. Not bad. I'm still getting the hang of Westside training. If anyone that is reading has any feedback, I'd really appreciate it.

[Beast]

I've never tried Westside, so I can't give that good of feedback, but your DLs are looking strong. :)

[AstronautJones]

Bench day.

Bench
Did 3 sets of 4 reps with some light weights. Also it is noteworthy that prior to benching I always do some rotator cuff prehab with 5lb plates, just to get the shoulders warmed up a bit.
3x4 @ 225lbs.
4 board 3x3 @ 315
Single @ 300lbs.
Close Grip 2x4 @ 205

Skullcrushers
4x7 @ 75? No idea here, I was using the larger, heavier EZ curl bar w/2 10lb. plates/side for these.


DB side laterals
4x8 @ 22.5 lbs.

3 sets of heavy standing calves raises to finish it off.

In all it was a pretty good workout. I think my first time around doing westside I was going too heavy too often.

[AstronautJones]

Whew! Had BJJ tonight, and stayed after for quite a while. Got in a total of about 2.5 hours of rolling time. :p

In other news, I'm stoked about going down to San Francisco next week to train at the Ralph Gracie academy. In preparation I trained with my gi tonight. I got worked. I'm quite exhausted now.

Tomorrow is squat day. Also stoked about that. :evillaugh

[AstronautJones]

Sort of a half-assed squat day. I was pretty beat up and worn from BJJ last night, so there wasn't much to this one.

Several warmups and then:

Squats
2x3 @ 275
1x3 @ 245

Hamtractor
4x8 @ 180

That was it. BJJ again tomorrow. Stoked.

[AstronautJones]

1.5 hours of BJJ tonight. Awesome.

Speed bench tomorrow, stay tuned.

[AstronautJones]

Speed bench today (Sunday). Ducked out of work early so that I could fit it in. :thumbup:

speed bench
Warmups then:
8 sets of 3 @ 175 lbs.

Machine Dips
4 sets of 8 @ 225 lbs.

Machine side laterals
2 sets of 10 @ 100 lbs.
2 sets of 10 @ 120 lbs.


Rear delt flies ? Reverse pec deck whatever you want to call it
4x12 @ 60

That was all. Went home and had a big ass steak dinner, then went to watch The Bourne Supremacy, which was excellent. Tomorrow I'm off to San Francisco early in the morning to get some hardcore training in at the Gracie academy. Stoked. :nod:

EDIT: Just weighed myself tonight and I'm at 218 at a height of 6'1". Bulking is going nicely I must say, but I'm really not stuffing myself as much as I should (err like I used to, I should say), which may or may not be a good thing. In either case I'm gaining weight, slow as it may be. :)

[AstronautJones]

Well I'm down here in the Bay Area. Trained at the Gracie academy for 3 hours tonight. I'm wiped. Got some GOOD rolling time in though. Great workout.

[AstronautJones]

Still down in the Bay Area. Trained BJJ tonight for 2.5 hours. Went very well, excellent workout.

[AstronautJones]

Finally back from the bay area. Get right back into it with Deadlift day. I was somewhat rushed though, as the gym was closing up on me.

Deadlifts
Several sets of warmups then:
3x3 @ 315
Very strong.

Rack Deads
3x3 @ 315
I know using the same weight kind of defeats the purpose of these, but I dunno, it feels awkward. I usually set it ~4 inches below the knees. Hmm, might have to think of something else to substitute for these.

Hammer strength shrugs
2x8 @ 3PPS
1x8 @ 3.5PPS

Hamtractor
2x8 @ 225

Then some bicep work. Pretty good workout, everything felt pretty strong. Bench tomorrow.

[AstronautJones]

This was Sunday's workout that I never put in here. ME bench day.



Bench
Warmups then :
3x3 @ 275

3-board presses
1x3 @ 315
1x2 @ 335 Strong.
1x2 @ 345 1st one strong, 2nd slower but consistent.

Pushdowns
4x6 @ 120-140

Front plate raises
1x8 w/ 35lb plate
1x8 w/ 45lb plate
1x8 w/ 2 25lb plates

Good solid workout. Neck/traps were sore as **** from (Saturday).

[AstronautJones]

And for today's workout. Squat day.

Squats
45x5
95x3
135x3
185x3
225x3
255x3
295x3
315x1
325x1 Deep. Cake.
I've somewhat adopted the HomeYield/Jim Wendler way of increasing the weight in smaller increments, I think I like this way much better.

Goodmornings
4x8 @ 185lbs.

Hamtractor
4x8 @ 225lbs.
This is a seated hamstring curl machine btw, for anyone wondering.

Ab machine
4 sets of 20-25 reps @ 40lbs.

Good workout. Go up next week.

[AstronautJones]

Spizzeed bench day.

Speed bench w/green bands
8 sets of 3 @ 185lbs. no boards
15 seconds rest between sets.

DB tri ext
5 sets of 8 @ 20lbs.
Again 15 seconds rest between sets. Pause at bottom and explode up.

Pushdowns w/rope
120x8
140x8
140x8
140x8

Machine shoulder press
150x8
160x8
170x8
180x8

Close grip cable rows
5 sets of 8 @ 190lbs.

Standing calf raises
4 heavy sets. Trying to bring my calves up to par.

In all, it was a good solid workout. Weight is around 220. Trying to eat as much as possible.

[AstronautJones]

Some good BJJ training tonight. I usually don't post my BJJ workouts like I should.


Maybe I should do that . . .

[AstronautJones]

Deads today. Excellent.

Deads
45x7?
135x4
155x4
185x3
225x3
315x2
340x2
340x2 Pretty easy.
Last three were the actual "work" sets.

Reverse Hypers
90x6
90x6
90x6

Pulldowns
140x8
140x8
140x8
140x8

Hammer Abs
4x15 @ 50lbs.

Finished up with 5 sets of various bicep curls, and 10 mins. of cardio on the eliptical trainer. Great workout. Deads are feeling good.

[AstronautJones]

Booooya. ME Bench day. I switched things up a little bit and did floor presses instead of regular bench.

Floor Presses
45x11
135x4
225x2
275x2
295x2
315x2
355x2
365x1 I do believe this is a PR for floor presses. This went up pretty dang well.

Machine tri ext
4x8 --90lbs.

DB side lat
3x8 --25lbs.

Machine rows
3x8 --210lbs.

Not bad.

[AstronautJones]

Squats today.

Squats
45x8
135x5
225x2
245x2
275x2
300x2
300x2
300x2 Easy.

Leg ext.
3 sets don't remember weight.

Goodmornings
3x8 @ 135

Hamtractor
4x8 @ 225

Pretty solid workout, nothing spectacular though. Also I just bought a 100lb. muay thai heavy bag yesterday, and I've been doing my cardio on that, pretty exhausting after a while. :nod:

EDIT: Later this evening I went back to the gym and did 32 mins. of cardio on various pieces of cardio equipment.

[AstronautJones]

Deads today. I was about this close to saying **** it and instead doing some speed bench, because my lower back was pretty exhausted from BJJ last night, but I managed to suck it up and get in what turned out to be a pretty good deadlift day.

Deads
45x8
135x4
155x4
185x3
225x2
275x2
345x2
350x2
355x2 Strong.



Hammer strength stiffs
3x6 -2PPS

Lat pulldowns
3x8 - 160

DB shrugs
3x10 - 85

Then I did some bicep work, cable curls to be exact. I think I did 3 sets with progressive weight. Good workout.

[AstronautJones]

Had BJJ tonight, stayed after class for a long time. Total mat time was about 3 hours. Had to catch up on a few calories for the day, so I went to Applebee's with the lady afterwards and had a cowboy burger and a oreo shake. I'm exhausted.

[AstronautJones]

Did a light workout today. Looking back, I'm pretty beat up from yesterday, and shouldn't have even gone to the gym today. Oh well.

Speed bench
45x11
95x8
135x5
185x3 (7 sets)

Machine Shoulder presses
150x8
160x8 (3 sets)

Lying DB tri ext
3x6 @ 27lbs. 15 seconds rest between sets.

That was it. The left side of my lower back is really really sore.

[AstronautJones]

Alright well it's been a while since I last updated. This past week I went back down to the bay area to get some good BJJ training in at the Gracie academy in Mountain View. It was excellent as usual. Since returning on thursday I've done a ME bench day, and today was squat day. Both are really nothing worth mentioning.

Also noteworthy is that I made a bet with a coworker of mine (I work at a gym) that I could match her and lose 6-8% bodyfat (depending on what I'm at right now). I'm guessing that I'm at about 12-13% right now (hopefully) which would put me at 6-7%. The good thing is we have until the end of the year to do it. This will be easy!

[AstronautJones]

UPDATE: Got clipped today (monday) while I was at work, and I'm 12.9% at a bodyweight of 220lbs. Sooo, that means I have to get down to 6.9% before my coworker gets down to 15%.

So to get a jumpstart on my road to 6% I did some HIIT cardio tonight. I did uphill windsprints, 10 of them to be exact. It was seriously amazing how ****ing hard I was breathing the whole time. Waves of nausea hit me shortly after I finished. I'm definitely going to continue doing these. Heck, it only took me about 18 minutes to do the whole session.

Deadlifts tomorrow.

[AstronautJones]

Deadlifts today.

Deadlifts
45x10
135x6
185x6
225x6
315x6
315x6
315x6

Reverse band deadlifts-Blue bands
365x2
385x2
405x2 Easy.

Reverse Hypers
3x8 @ 50lbs.

HS D.Y. Row
2PPSx12
2PPS+10x9
2PPS+10x7

Hamtractor
3x8 @ 225

30 mins. of cardio later tonight.

[AstronautJones]

UPDATE: Haven't updated in a while, but I also don't think I've trained since my last post in here. I got ringworm on my left wrist, so I haven't been going to BJJ. As for weight training/cardio, I haven't been doing that either. I've been meaning to read UD2 for a while now, but never really got around to it, until I had a dream about it the other night (seriously!). So I bought Lyle's book and read nearly the whole damn thing in one sitting. I'm stoked about trying this!

Will start this Monday. I'm still getting everything layed out/prepared. Any advice on the matter would be appreciated.

[Beast]

Good luck getting back at it, man. How was the book?

[AstronautJones]

Thanks man. The book was excellent, I almost read the whole thing immediately after purchasing it. Very well written as well.

I'm going to be starting UD2 tomorrow (Tuesday). :cool:

[AstronautJones]

Btw my macro breakdown for low carb/low cal days is as follows: Cals-1684 Pro-200g Carbs-77g Fat-64g. Those days should be interesting.

[AstronautJones]

Today was Day 1 of UD2. The most accurate way I can describe the depletion workout is by imagining doing a very intense workout while having the stomach flu. That's how I felt. Super fatigued, muscles burning, and some pretty bad nausea.

Other than working out on very few carbs/cals I feel fine. It's the workout I think that really really got to me. Oddly enough I'm not really all that hungry.

[AstronautJones]

Okay new game plan. **** UD2. I can get lean(er) without it! I'm sure it works just fine for people who can stand ketogenic type diets, however I found that I absolutely cannot. I went to BJJ on wednesday all depleted (and after both depletion workouts mind you), and totally sucked it up. Seriously I could not focus whatsoever. So anyway, I'm still going to get to 6%, just not with UD2. Hah. Here's today's (Saturday) workout:



Snatch Squat
45x5
89x5
89x5
89x6

Hang Cleans
133x4
155x3
155x3
I like these a lot, will work on them. Rubber plates= Good.

PS300 Squat machine
2PPS for 3 sets

Jammer Rotation
1.5PPSx7
1.5PPSx6
1.5PPSx6

T-Bar Rows
3 Platesx10
4 Platesx8
4.5 Platesx6

DB Upright Rows
30's x10
60's x5 Too heavy.
45's x8

DB Hammer Curls
45's x8
45's x6
45's x6

Good workout. Did some swimming afterwords and found out why I didn't go to Athens last month. :p What a humbling way to do cardio.

[AstronautJones]

Did 23 minutes of cardio, then got ravenously hungry, so I stopped. Also I'm getting a cold, so I've started the Zicam. Regardless, I still plan on getting my workout in tomorrow.

[AstronautJones]

Got a workout in today, despite my cold. Bleh. Nothing worthy of posting. It was mostly chest/tri's/shoulders, was going to do some SLDL's but didn't exactly feel like it. Hopefully tomorrow will be better.

[AstronautJones]

Alright well my cold is doing much better, and my workout likewise.

Deadlifts
45x8
135x6
185x4
225x4
269x4
313x4
I was using regular and kilo plates, thats why the weird numbers.

BB Military Presses
95x6
115x5
95x8
Shoulders sore from yesterday.

DB One Arm Row
60'sx10
70'sx10
70x12

BB Upright Rows
3 sets with weenie weights. Mostly for active recovery.

HS Hi Row
2PPSx20+Static hold
3PPSx8
3PPSx6

EZ Bar Preacher Curls SS w/Calf raises
3 sets, don't remember the weight.

Good workout. I think I'm getting leaner, I'll probably get clipped next Monday, so we'll see what's up. I did 35 minutes of stationary bike tonight for cardio. WOooooooooooooooooooooooo!

[AstronautJones]

20 minutes or so (might have been more) of uphill HIIT training. Went well.

[AstronautJones]

I've gotten a couple of workouts in but I didnt write them down, and had forgotten all the weights etc etc by the time I got home. Today's workout however I remembered to write down! Anyway it went something like this:

HS RDL's
1PPSx7
1.5PPSx6
2PPSx6
3PPSx5

Incline BB Bench
45x10
135x10
205x4
225x2 PR? I think so. . .
205x5

Jammer Press
1PPSx10
1.5PPSx6

HS Iso-Lateral Behind the Neck Press
1PPSx16
2PPSx7
1.5PPSx10

DB Skullcrushers
32'sx8
25'sx12
25'sx14

Pec Deck
140x10
150x8
160x6

Afterwords I drank an Ultramet then headed to my favorite hill to do 12 uphill windsprints. Awesome!

[AstronautJones]

Got clipped today at 6.7% amazingly. :)

Not sure exactly how accurate that clipping was, but folks were telling me that I look like I'm around 6-7%.

[AstronautJones]

UPDATE: There was actually a mistake with my last clipping, there was no way I could be at 6.7%. I got clipped again this past Monday and it turns out I'm at 8.0%. Not too bad. Only 1.1% to go.

[Beast]

8% isn't bad at all, Astro. Things are looking good.

[AstronautJones]

Beast Thanks man, I'm going to get clipped again probably tomorrow, hopefully I'm in the 6's now.

Sunday's workout:

Chest/Bi's/Calves

Flat DB Bench
45x10
70x8
90x6

HS Wide Chest
3PPSx8
4PPSx6

Cable Cross Overs
50x9 (from the bottom up, hate this way)
90x8 regular

Dips
BWx10

Standing Calves
2Px24
2P+25x16
Supersetted with
Seated Calves
2Px20
2Px17

Hammer Curls I do both arms at the same time on these
40x8
45x10
Going to catch up to Beast on these, although my arms are already 18" ;)

Reverse BB Curls
60x10
70x6

Will post tonight's workout after I complete it this evening.

[AstronautJones]

Legs/Shoulders/Abs

Leg Press
1PPSx10
2PPSx10
5PPSx10
6PPSx10

Smith Machine Lunges
(One leg at a time)
1PPSx6 (ea. leg)
1.5PPSx6 " "

Leg Extensions
195x10
Stack(255)x10
Stackx10

Hamtractor
225x8
240x8

Military BB Press
45x10
95x6
115x6

Lateral Raises
30x8
32x8

Upright Rows
70x8
80x8

Then I did some ab work and 17 minutes of HIIT cardio. It's funny because I'm at almost 6% bodyfat yet I feel just as strong as I did when I was 20+ pounds heavier. Crazy. Weighed myself today at 201.5 lbs. Hopefully I'll get clipped tomorrow.

[Beast]

oooooooooooo stacking the leg extensions, are we? Sweet!

[BIG C]

Leg Session looking strong Bro!

[AstronautJones]

Beast, Big C : Thanks guys.

Back/Tri's

Deadlifts
135x5
155x5
225x3
315x3
365x1 Not bad.

Chins
BWx8
BW+45x6
BWx10 (from a dead hang)

T-Bar Rows
3Px10
4Px6

Lying DB Skullcrushers
30'sx15
40'sx6
32'sx10

Straight Bar Pushdowns
130x10
140x10

Pretty decent workout. This is a different type of split than anything I have done before, still kind of deciding if I like it. I want to hurry up and get down to my goal of at least 6.9% so I can go back to powerlifting seriously. Actually I'm probably already there it's just a matter of getting clipped.

[AstronautJones]

I'm aching to get back to powerlifting, but somehow it just doesn't feel like it combines very well with leaning out. Today, however, I did a bench day.

Bench
45x17
135x6
225x3
275x3 4 Board
275x3 3 Board
245x3 2 Board
LMAO :cry: Weenie weights. These will definitely be coming back up.

Pushdowns Straight Bar
4 sets of 8 @ 120lbs.

Machine Rows
165x8
210x
225x8
Stack (285)x8
I guess the caffeine kicked in here. lol

Standing Cable Bench
25x12
30x12
35x12
Supersetted with
Hammer Ab
4 sets of 12 @ 60lbs.

Bah, not the greatest of workouts. I really like the modified Westside routine that I used to do a while back. I think I'll most likely go back to that style of training. I'll probably go do some moderate cardio tonight, just to get a break from studying A&P. DEFINITELY getting clipped tomorrow to see where I stand BF-wise.

[AstronautJones]

Squats today.

Squats
45x10
135x5
205x3
225x3
295x1
300x1
225x3
Used a wide stance for these.

Leg Extensions
160x10
220x8
Stackx8

Reverse Hypers
50x8x3

Standing Leg Curls
45x10x3

So-so workout. Nothing more nothing less. Knee kind of felt a little achy after the squats, could just be my imagination though.

[PizDoff]

Any comps coming up for you?

[Beast]

Those aren't weenie weights!

And I didn't know you competed.

[AstronautJones]

Piz: Nope no comps planned as of now. I'm assuming you mean BJJ? Soon though. We'll see.

Beast: Thanks man. I'm just trying to keep up with you.

Didn't put my last workout in here, but this is tonights. Nothing all that special, just nice and easy. I was pretty beat up from ~3 hours of BJJ last night. I had decided to hang around after class and get some more rolling in since there were plenty of people to roll with.

Snatch Squats
Did these just as a warmup, or something.
45x8
133x1
133x5

Deadlifts
135x5
185x5
225x4
315x1
335x1
355x1 Flew up. Very easy.

Hamtractor
3x6 @ 240

Again, nothing all that special, I just wanted to get in there and do something. I'm going to be changing my training this coming week, something that is more tailored to my mma/BJJ training. Stay tuned, it should be interesting.

[AstronautJones]

This was last night's session. Almost scratched the thing because I had/have a lot of studying to do, as this is midterm week. Glad I didn't though.

ME Upper Body

BB Floor Presses
45x12
135x8
185x5
205x5
225x5
275x3
300x3

Incline DB Press
62x10
70x10
80x6

HS Iso-lateral Chest Supported Row
2PPSx15
3PPSx10
3PPSx10
3PPSx8

Bent Over One Arm Cable Flyes
These are for the delts/upper back btw.
20x12 (ea. arm)
20x12 (ea. arm)

Low Pulley Swiss Ball Crunches
30x10
40x9
40x8
These are tough.

In all it was probably the best workout I've had in a while. :clap:

[AstronautJones]

Today was leg day, err something like that.

Squats
45x10 box
135x5 box
185x5 box
225x5
265x1
Wasn't feeling the squats today.

BB Step Ups
135x8

Leg Press
5PPSx8
5PPSx9
6PPSx7

Leg Extensions
Stackx12
Stackx12

Hamtractor
270x10
270x12

Incline calf raises
3PPS+10x15
3PPS+10x16
Supersetted with
Seated Calf Raises
3PPS+5x15

That was it. Nothing special although my legs were wobbly afterwards on my way out. I'm a puss I guess. Anyway, I really need to bring my legs up to par, I need to really prioritize them. Also I need to find a routine and stick with it for longer than a damn week. In other news this was/is midterm week, 2 down 1 to go. :read:

[AstronautJones]

Did some back today.

Deads Set on 4 inch step
135x10
225x6
275x5
315x2
365x1
Should have warmed up more, oh well.

BB Shrugs
315x8
315x8
315x8
Solid.

Lat Pulldowns
210x8
220x8
230x8

That was it. Good solid workout. For some reason it felt like a lot more than this. Maybe it was because I BSed in between some sets. In either case my back is going to be feeling grrrrrreat tomorrow. :cool:

[AstronautJones]

Squattin' today. Trying to get my stick legs stronger.

Squats
45x6
135x5
185x5
225x4
245x3
275x2
225x5

3 Second Pause Squats
2 Sets of 5 reps (3 second pause at bottom of ea. rep) @ 155lbs. (50% of 1RM)

Single Leg Leg Press
3Plates (ea. leg)x8
3Plates (ea. leg)x8

Chins
BWx10 (from an absolute dead hang ea. rep)
BW+45x6
BW+45x6
BWx8

Hammer Ab
4 Sets of 12-15 @ 60lbs.

That was it. I might look into a squat only routine to help bring my leg strength/squats up. Possibly 3x3 or something, because my leg strength/squats are pathetic compared to my deads/bench. We'll see.

[ryuage]

workout looks like it went well aj :thumbup:

[AstronautJones]

Ryuage : Thanks man, appreciate you stopping by. I'll have to stop in and spam your journal. :evillaugh

So today I tried out a 3x3 routine that I've been reading about at deepsquatter, I suppose it went well. Today I went 58% of my 1RM for all three lifts (squat, bench, dead).

Squats
185x5 for 5 sets

Bench
185x5 for 8 sets

Deads
240x5 for 5 sets

That was it. Hmm. Not sure exactly what to think of this workout, except that I will probably get pretty bored doing this, as there isn't really a whole lot to it. ****, I know I've been all over the place with my training, but I WILL find a routine that I will stick with. . . . eventually.

[AstronautJones]

Booya.

Squat Machine PS300
3PPSx10
4PPSx7
5PPSx6

T-Bar Rows
3PPSx10
4PPSx8
4PPSx6
Supersetted with
Chins
BWx8
BWx8
BWx6

Upright Rows
70x10
100x8
100x8
Supersetted with
DB Hammer Curls
35'sx9
40'sx6
37'sx10

20 minutes of walking on treadmill post workout. Pretty good one tonight.

[AstronautJones]

Bench
Warmups then:
265x4
275x2
225x8
POS my wrist was hurting me.

HS Wide Chest
3PPSx10
4PPSx6
3PPSx8
Again, couldn't go as heavy as I wanted, teh wrist.

Cable X Overs
70x10
80x6
90x6

Iso-lateral Behind the Neck Press
2PPSx6
1.5PPSx10
1.5PPSx8

DB Skullcrushers
27'sx10
32'sx9
32'sx8

RDL's
2PPSx8
2PPSx6
2PPSx6

Good. My workouts have been pretty good lately. I have, for some reason, had a lot more energy during. Weight this morning when I woke up was 197lbs.

[AstronautJones]

Speed bench type thang.

Speed bench
Warmups then:
8x3 @ 185 (60%)

2 Board Press
3x8 @ 170 (55%)

Pushdowns
4 sets @ 120

Hammer Ab
4 Sets @ 60

Was ok. I'm obviously not that pleased with my strength at the moment, but I'll get it back soon enough. The template that I'm going to be following can be found here: http://www.weighttrainersunited.com/beginnerwsb.html
I'm going to give this a try and see where it gets me, hopefully.

[AstronautJones]

Legs/Arms

Safety Squat
Warmup
3PPSx6
4PPSx5
4PPSx5

Hamtractor
240x6
255x6
Supersetted with
Leg Extensions
240x8
Stackx10

Dips
BWx12
BWx10
BWx10

Cable Rope Curls
90x10
110x10
110x10
Supersetted with some grip work.

After this I did some hanging leg raises, three sets I think it was then got out of there.

[PizDoff]

Haven't been in this journal for a while, how's the guard pulling, er, I mean BJJ/VT training going? :D

[AstronautJones]

Piz - BJJ is going well, lovin it. :D

Deadlifts tonight.

Deads
12x2 @ 225 ~60% of 1RM

BB Shrugs
3x8 @ 205 ~50% of 1RM

Hamtractor
3x10 @ 240

After this I did some curls supersetted with grip work. 3 sets of each.

Hammer Ab
3x15 @ 60

Done.

[AstronautJones]

Yesterday's workout.

Speed Bench Green Bands
8x3 @ 175

2 Board no bands
2x8 @ 205 ~60%

Lying DB Tri Ext
27's for 4 sets
Supersetted with
DB Side Laterals
22's for 4 sets

Done.

[AstronautJones]

Today's workout.

Box Squats
8x3 @ 185 ~60%

Reverse Hypers
3x8 @ 45

1 Legged Machine Squats
2x8 @ 25lbs. per side

Supersetted with

Seated Calf Raises
2x10-12 with 3 Plates

HS Iso-Lateral Hi-Row
4 Sets @ 2.5PPS

Done. Pretty good workout. Strength still blows dead bears. Will come back though. Now off to study for tomorrow's A&P test. :clap:

[PizDoff]

Don't forget a real good warmup, I had someone fall on me while we were fighting for position.

My right should popped out, and as I reacted in pain and mostly surprise, I pushed into the mat and it rolled back in.....
Not cool

[AstronautJones]

Piz- Before BJJ or before weight training? I always do several warmup sets before the main lift of each session. Not so much for my grappling though, I need to warm up more. When I start training strictly BJJ (when the BJJ black belt opens his own academy), we will do full BJJ warmups I'm sure, which are pretty extensive, as I'm sure you know.

Speed bench day. Tuesday was more of a ME bench day, but not really.

Speed bench
8x3 @ 185 ~60%

BB Floor Tri Extensions
4x8 @ 65

DB Side Laterals
3x10 @ 20 w/30-45 sec between

Bent Over DB Side Laterals
3x10 @ 17.5 w/30 sec between

Done. Pretty decent workout.

[PizDoff]

doing submission grappling

Extensive warmups? Depends on your school dude....

[AstronautJones]

ME Squat.

Good Mornings
45x16
135x3
155x3
175x3
185x3
225x3
245x3
265x2 Easy.

GHR's
3x10 @ BW

Reverse Hypers
3x8 @ 50

DB Hammer Curls
35x12
40x10
40x8
Supersetted with
Hammer Ab
3x15 @ 60

Good workout. I started up the creatine again, and am also taking ETS regularly. :strong:

[AstronautJones]

Tuesday's workout.

2 Board
45x16
135x6
185x3
205x3
225x3
275x3
295x1
305x1

Lying BB Skullcrushers
4 sets @ 60

Pushdowns
3 sets @ 110

1 Arm Hammer Strength Shoulder Press
1PPS for 3 sets

The 305 2 brd felt really solid.

[AstronautJones]

Yesterday's workout.

Box Squats
6x2 @ 160

Reverse Hypers
3x8 @ 40

Lunges w/twist
35x12 (ea. leg)

BB Shrugs
225x15
295x11
315x8

Leg extensions
225x8
Stackx8
Supersetted with
Calves
2 Sets standing

Bleh......****ty workout.

[AstronautJones]

Tonights workout. Barely got it in before the gym closed. Something a little bit different tonight.

Chestage.

Incline BB
135x6
185x6
185x5

HS Iso-Lateral Bench Press
2PPS+35x6
2PPSxfailure (somewhere around 8-10)
2PPSxfailure " "
Supersetted with
HS Dips
2PPSx12
2PPS+10x8 (failure)
2PPS+10x5 (failure)

Booya. Got it all in in about 15 minutes or so. :cool: I like doing BB type routines a bit more as opposed to some of the "strength" training that I've been doing. I think I'm going to stick with something like this from now on.

[AstronautJones]

Some back action today.

Chins
BWx8
BWx6
BW+45x4
BW+45x4

Chest Supported Bent Over Row
1P+25x8
1P+35x10
2Px6

DB Shrugs
80x12
85x12
85x12

Done. Good solid workout. Took about 20 minutes or so. I like these quickies.

[AstronautJones]

Monday's workout. Shoulders/arms.

SM Seated Military Press
65x8
95x8
95x6

DB Side Laterals
27x10
27x6
My shoulders were still pretty dang sore from dips a few days prior, so the shoulder work sucked.

Skullcrushers
70x12
90x6

Rope Overhead Extensions (top down)
130x12
140x10

Preacher Curls
3 sets, 35lbs. per side.

Pretty good session. Finished up with 8 minutes of somewhat intense interval cardio.

[AstronautJones]

Tonight's workout (Wednesday). Legs.

Safety Squat
3PPSx6
4PPSx6
4.5PPSx6

BB Lunges
135x6
155x6

HS Stiff deads
2PPSx8
2PPSx6

Standing Calves
360x8
420x6
These were done super slow.

Seated Calves
4 plates x6
4 plates x6
Again, done super slow.

Finished up with 10 minutes of light cardio (treadmill walking). I'm liking this type of training a LOT more right now. It just feels a lot more productive. In other news my birthday is Friday, 21 baby! w00t w00t!!!!!!111oneOne :cool:

[AstronautJones]

So I haven't been updating much in the last week or so, I turned 21 on Friday, need I say more?

In other news, yeah, I'm weak. Tonights workout:

Hang Cleans
Some warmups, then
89x7
144x4
144x4
154x4
154x4

Deads
295x2
295x3
315x3
315x3

Cable Rows
200x8
200x7
200x8

Done. Went lightish today to work on form, technique.