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bIgHwN86
01-08-2006, 03:27 PM
Alright getting back into the journal land... need to start one again so i can track my progress..New goals, new workouts, more intensity!

Day1
Lower Body 5x5
Upper Body Press 5x5
Upper Body Pull 5x5
20minutes eliptical

Day2
Crossfit WOD or "Crossfit like" workouts
Back/Leg GPP

Day3
Lower Body Repetition
Upper Body Press Repetition
Upper Body Pull Repetition
20minutes eliptical

Day4
Crossfit WOD or "Crossfit like" workouts
Back/Leg GPP

Day5
Lower Body 5x5
Upper Body Press 5x5
Upper Body Pull 5x5
20minutes eliptical

Day6&7
Crossfit WOD or "Crossfit like" workouts
Back/Leg GPP

the whole point to this madness is to get my body in great shape to handle grappling, tae kwan do, and surfing when i return back to the isles in May (the surfing and grappling parts). And of course lose bodyfat and weight.

Doing more crossfit now because, i believe and love their philosophy to training and keeping fit, esp. the "learn and regularly play new sports"

Stats:
6'2" 260
15-16%BF

brickt.
01-08-2006, 03:41 PM
lol at journal name, good luck with the conditioning

Chubrock
01-08-2006, 03:43 PM
Don't know how you handle a high workload, but at first glance, I think you might quickly overtrain with that much lifting/intense work. May wanna think about having a rest day or two in there.

Also noticed you said you were getting into/back into grappling. Whatcha take (Sambo, BJJ, Judo, Sub Wrestling)?? There's a couple of grapplers on the board. You ought to swing by either mine or Anthony's journal.

bIgHwN86
01-08-2006, 03:47 PM
BJJ and Sub Wrestling did judo for awhile. Ya it does look like a high workload if anything i will drop one of the non-crossfit days for rest.

Bob
01-08-2006, 03:59 PM
Good Luck Big.. Program looks intense...

Are you actually looking to compete? Or the grappling, etc. just for your health?

Adam
01-08-2006, 06:11 PM
I like it.
How is your day to day stess level? I did something sorta similar to this back in february and I got great results...... But I didn't have many stressors other than lifting and a bit of school.
What do you mean by 'Repition'? Like 20 plus?
And I like how you keep it simple:
Lower Body 5x5
Upper Body Press 5x5
Upper Body Pull 5x5

bIgHwN86
01-08-2006, 08:19 PM
bear- nah, i am not looking to compete (unless i get really friggin good) it is just for my health...plus i noticed that when i was grappling i was getting some gppd ab development

adam- i don't really have any stressors, and for repetition i will prob do more than 20...and i am hoping to get some real good conditioning and body development for surfing/martial arts

bIgHwN86
01-08-2006, 08:24 PM
actually adam, it was either your journal or anthony's journal was where i was getting the idea to mesh crossfit with whole body weight lifting routines

Adam
01-08-2006, 08:43 PM
If I were to make one adjustment it would be getting rid of both upper & lower body one days 1 & 5. I'd have it set to Upper on Day 1 & Lower on Day 5, or vice versa.

imageD
01-08-2006, 08:47 PM
If you can handle that kind of workout, at full blast intensity, you are one sick sick brother. Good luck!

bIgHwN86
01-08-2006, 11:18 PM
I believe i can handle this workout since i have been doing whole body routines everyday since May. But hey i think i am due for a humbling experience, but if i do get my ass kicked (kind of hoping i do) i was thinking about getting rid of day3 and doing crossfit that day and day7 for rest. But i will keep adam's suggestion in mind

bIgHwN86
01-09-2006, 11:12 PM
Monday
5 minute warm-up on bike
-Squats: barx10, 135x10, 201x5, 225x5, 269x2x5, 291x3x5

-Military Press: barx10, 95x8, 135x5x5

-T-bar Rows: 90x8, 135x5,160x5, 168x5, 180x2x5

Back GPP
-Hammer Pull Downs: 90x10x10

-Straight Arm Pull Down: 40x10x10

-Band Pulls: 100reps

5minutes on bike for warm-up before playing about a good hour and a half of basketball

bIgHwN86
01-11-2006, 02:08 PM
Yesterday's training:

Monday's Crossfit:

Cindy- 11rounds....but after the third round i went to doing lat pulldowns instead of pull-ups. hopefully next time cindy comes around i will be able to do more rounds of pull-ups.

some more back GPP

and about 1 1/2 hours of basketball

bIgHwN86
01-12-2006, 01:28 PM
Yesterday's Training

Tuesday's Crossfit:

10minute eliptical warm-up
Powerclean 3-3-2-2-2-1-1-1-1
Loads: 201x3, 210x3, 221x2, 232x2x2, 245x2x1, 248x1, 250x1

then i did some more back work and another 1 1/2 hours of basketball

bIgHwN86
01-13-2006, 01:48 AM
Today's Training

Wednesday's Crossfit:

5minute eliptical warm-up
21-15-9-6 rep rounds of:
95#overhead squats
40lb db presses(substituted for Handstand push-ups)
time: 3:40

I also did another crossfit inspired routine:
Four 12rep rounds of:
95#BB thrusters
90#T-bar rows
time: 6:50

i then did some back work and cooled down with 7minutes on the stairmaster. later i played about an 1hr of pickup bball

bIgHwN86
01-13-2006, 01:51 AM
I am probably going to switch to what Adam suggested of doing one day upper and one day lower. but on each day i will make either the upper/lower exercise/body parts primary muscles and the other parts secondary with almost GPP status.

bIgHwN86
01-15-2006, 05:35 PM
Catch up day:

Friday's Workout:

SLDL: 133x10, 199x10, 243x10, 287x10, 309x10
Incline Press: 135x3x10
DB Press: 40x3x15
Lat Pulldown: 100x100

Saturday's Workout:
Friday's Crossfit-
30mins. of shooting around

3 rounds for time
21 163#sumo dl's subs. for 500mrowing
75# Hang power snatchx21

1st round: 15 sdhp, 21snatches
2nd round: 21sdhp, 21 65#snatches
3rd round: 40sdhp, 21 65#snatches

time: 19:21

bIgHwN86
01-18-2006, 12:14 AM
Sunday- off

Monday-
89#BB thrusters for 100reps for time: 16:37
Back GPP

Tuesday-
"Barbara"
5 rounds of:

20 pull-ups (subbed 160#hammer pulldowns)
30 push-ups
40 sit-ups (subbed crunches instead)
50 squats

rest three minutes between sets

round1: 2:35
round2: 2:20
round3: 2:37
round4: 3:18
round5: 3:00

i thought i was going to meet pukie but i didn't, i need to work on my cardio i swear

lots of back work
shoulder work

bIgHwN86
01-19-2006, 12:01 AM
Wednesday-"Elizabeth"
21-15-9 rounds of
135# Power clean-sub-135# Hang clean
Ring Dips-sub- 15pushups and 15 180# hammer presses
for time of: 8:06

then i also did

100, 135# Deadlifts for time: 7:49

then about half hour of basketball

bIgHwN86
01-23-2007, 02:25 AM
Ok back on the site again...new goals....Powerlifting baby!
I am getting back into Powerlifting...back to the Westside Method, getting ready for a WABDL meet...gunning for the Hawaii bench and deadlift records for the Junior Men 20-25 @ the 308 to SHW class, maybe even the 275lb. class if i get down enough in weight.

To anyone who has competed in a WABDL (or any federation for that matter) meet, I would more than appreciate your inputs in your experiences...


Today, 1/22/2007
ME Squat/DL Day

-Front Squat: 135x5, 185x5, 225x3, 269x3, 315x2, 335x1, 379x1(PR)

-Dead Lift: 135x5, 185x5, 255x5, 275x5 (getting used to the over under grip again and practicing my technique)

-Hamstring Curl: the whole weight stack x 2 x 12

-Calf Raises s/s Bicep Curls

A couple of hours later I played some 3-on-3 B-ball for a good 2 hours or so.

The front squat was a rush and a half. My eyes were blood shot and my face was red as hell too. The dead lifts felt like crap. I need to get used to the over under grip again and I need to get my grip strength up as well.

bIgHwN86
01-23-2007, 10:29 PM
Lower Body Recovery
12 minutes Incline Walking (need to build up to maybe a mile on this one)
50 bodyweight box squats (focusing on form)
50 Hamstring Curls
50 Trunk twists with 10lb medicine ball
50 Crunches

and about 15minutes of 1-on-1 bball

tomorrow is ME Upper Body so its time gear up again...cheeeehuuuuuuu!