View Full Version : If No Fit, Use Spit

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!

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

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

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

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

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

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"

6'2" 260

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

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.

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.

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?

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

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

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

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.

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!

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

01-09-2006, 11:12 PM
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

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

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

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

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.

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

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

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

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

01-19-2006, 12:01 AM
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

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.

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!