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BCorn
07-24-2006, 10:52 AM
I have been working out for a while but today was my first day using WBB routine #1. I went light with everything today to try to get used to the routine. My bench press will be low for a while until some shoulder discomfort goes away. Anyway this mornings workout went as follows:

Monday 7/24/06 Chest and Back

Chest:

Bench: 8x95
8x95
low incline DB press: 8x25lb db's
8x30lb db's
dips: 8xbodyweight
8xbw

Back:

chin ups: 4xbw
3xbw

deadlifts: 8x55 (i have never done these)
8x55

barbell rows: 8x55
8x55

shrugs: 10x35lb db's

i did stationary bike for 15 minutes

stats:
29 years old
approx. 5'-9"
today my weight was 171.75lbs.
approx. 20% b.f. .....i think....
40 hour per week office job

average calories for last week was 1,813

BCorn
07-25-2006, 11:26 AM
Tuesday: Legs

Squats:
8x65
8x85

Hack Squats: (these feel really awkward to me)
8x65
8x65

Leg Curls:
8x60
8x60

Staight Legged Deadlifts:
8x65
8x65

Standing Calf Raises:
10x80
10x60
10x60
10x60

stationary bike for 15 minutes

BCorn
07-26-2006, 08:10 AM
Wednesday:

Shoulders, Triceps, & Biceps:

Military Press in Rack:
8x65
8x85

Seated Dumbell Press:
8x25 db's
8x25 db's

Standing Lat. Raises:
10x12 db's
10x15 db's

Narrow Grip Bench:
8x95
8x95

French Press:
8x45
8x45

Barbell Curls:
8x50
8x50

hammer curls:
8x20 db's

stationary bike 5 minutes

Eszekial
07-26-2006, 09:06 AM
Nice workouts brandon!

As somehow who just completed his first cut, Can i recommend a higher calorie intake? Average of 1800 calories at your bodyfat is just asking for a metabolism crash! Start closer to 2200 and thank me later when you're not asking yourself what went wrong. I was cutting on about 1400 a day and my libido and metablism took a huge dump. It has taken me a LONG time to recover

Great workouts and keep up the journal! I'm not much a fan of the direct bicep work though :D Try pullups or something.

What's your diet look like?

BCorn
07-26-2006, 11:31 AM
thanks for the comments and help Eszekial. All suggestions and comments are welcome.

this is yesterdays report from fitday. looks like calories were down yesterday. I have a problem with being inconsistant with my calories. I am trying to get that corrected now. I am trying to keep close to 40-40-20. Trying to cut right now so i try to keep my carbs down to about 100g. I am new to this so I'm still learning. Right now I am losing about 2 lb's per week.

yesterday i ate:
breakfast: 3 eggwhites scrambled
workout
protein shake
lunch: turkey sandwich and apple
midday: protein shake
dinner: venison steak and baked potatoe
before bed: mixed berry smoothie

Report for 07/25/2006
Average Calories

Total: 1247
Fat: 27 239 21%
Sat: 7 64 6%
Poly: 6 54 5%
Mono: 10 88 8%
Carbs: 144 375 41%
Fiber: 15 0 0%
Protein: 114 422 38%

here is link to my fitday: http://www.fitday.com/WebFit/PublicJournals.html?Owner=BCorn

BCorn
07-27-2006, 10:06 AM
Thursday:
Abs:
4 sets of 10 crunhes

cardio:
18 minutes bike (hill climbing)

today my weight was 171.25...so I am still losing, slowly but surely.

BCorn
07-31-2006, 08:20 AM
i was running late this morning and didn't get a chance to eat before going to gym....i know that is terrrible. I still need some help how to handle pre workout nutrition....i go to gym first thing in the morning so it is hard to eat much before going. so far the "bars" seem to work best for me. then i try to eat or get in a protein shake soon after.

work out 7:00 - 8:00
today my weight was 168.75

Chest:
bench press:
8x105
10x105

incline db press:
8x35's
10x35's

dips:
8xbw
8xbw

Back:
chin ups:
4xbw
4xbw

deadlifts:
8x65
10x65

bb rows:
10x65
10x65

db shrugs:
20x40's

cardio:
bike 26 minutes

BCorn
08-01-2006, 07:53 AM
Tuesday:

ate 40-30-30 bar before gym

Squats:
8x95
8x95

Hack Squats:
8x75
8x75

Leg Curls:
8x70
8x70

Strt. Legged DL:
8x75
8x75

Calf Raises:
4x10x80

Abs:
4x10 crunches with excercise ball and 5lb db

cardio: 16 minutes HIIT bike

BCorn
08-02-2006, 11:26 AM
ate 40-30-30 bar before gym

shoulders:
military press:
8x90, 10x90

seated db press:
8x30's, 8x30's

lat. raises:
8x20's, 8x20's

narrow grip bench:
8x100, 10x100

skull crushers:
8x50, 8x50

bb curls:
8x55, 10x55

hammer curls:
8x25's

cardio: 20 minutes bike

BCorn
08-03-2006, 08:09 AM
Thursday:

protein shake during workout

Ab workout

cardio: 15 minutes bike (HIIT)

powdered gatorade after workout

today my weight was 168.....seem to be losing about 1.5 lb's per week.

BCorn
08-07-2006, 08:10 AM
Monday:

Bench Press: 10x115, 10x115
incline db press: 10x40's, 10x40's
dips: 10xbw, 10xbw
chin ups: 5xbw, 5xbw
deadlifts: 10x70, 10x70
bb rows: 10x70, 10x70
db shrugs: 10x45's
cardio: run 1 mile

ate amino fit bar after w/o

today my weight was 168

BCorn
04-26-2007, 08:20 AM
04/26/07
Weight 154 lb's

5 pull ups
10 medicine ball slams
15 burpees
20 jumping jacks

10 rounds, start new round every 2 minutes
total: 20 minutes/ 50 pull ups, 100 med. ball slams, 150 burpees, 200 j.j's

Abs: weighted decline crunches, weighted decline russian's

this was a killer for me!

BCorn
04-28-2007, 10:11 PM
Saturday 04/28/07

Hang, clean, sqauts - 65lb. - 12 reps
7 pull ups

tried to get as many sets as possible in 20 minutes, but I was out of gas at about 16 minutes.....got 6 sets in.

HeavyBomber
04-28-2007, 10:19 PM
Saturday 04/28/07

Hang, clean, sqauts - 65lb. - 12 reps
7 pull ups

tried to get as many sets as possible in 20 minutes, but I was out of gas at about 16 minutes.....got 6 sets in.

As many sets as possible... I like that. I think I'll try that for a switch up.

You're a computer draftsman? I use a lot of CAD in my job -cool. Although I'm about sick of it. lol

BCorn
04-30-2007, 08:08 AM
Monday 4/30/07
Body Weight 155.25
Chest & Back
Bench Press: 5x135, 5x185, 5x175
Incline D.B. Bench: 10x110, 8x110
Dips: 2x10xBW+20lb.
Deadlift: 2x8x185
Chin ups: 10xBW+10lb., 10xBW
Bent Over Rows: 10x100, 8x100
Shrugs: 10x140

Feedback:
Heavybomber, thanks for the comment. It seems a little embarrasing to post my pathetic 6 sets on here when I know guys at a higher level like you are reading this stuff...oh well, we all start somewhere right. Anyway, honored to have you post in my journal.

BCorn
05-01-2007, 07:54 AM
Tuesday 5/1/07

Ab's

Bike 10 minutes

Crossfit WOD - 21,18,15,12,9,6,3, D.B. swings, Jumping Pullups

Evening Workout: WOD - 7 sets of 3 reps Push press......I did this workout in my house...dont laugh but I used my 20 month old son for my weight....he loved it......

BCorn
05-02-2007, 07:46 AM
Wednesday 5/2/07

Legs:
Front Squats: 2 sets of 8
SLDL: 2 sets of 8
Calf raises: 3 sets of 10

Got to gym late so thats all I had time for.

averaging about 2,220 cal. per day right now. weight has climbed up some, i think body fat is holding at about 10.6, i will check that out soon.

Edit: tried a couple Hand Stand Push Ups for the first time....managed to bust out about 6 of them with my feet up against the wall.....they felt awkward though, kept thinking I was going to fall over.

BCorn
05-03-2007, 09:07 PM
Thursday 05/03/07

Crossfit: Deadlift 115 lb., Glute Ham Sit Ups - 21, 15, 9

5 minutes

Edit: just noticed that I did not do this totally correct......the GHSU's should have been 30, 20, 10......so I was 15 reps short on those........

Edit: Added a new supplement today...."Triflex" which is (Glucosamine, Chondroitin, & MSM). I am hoping this will help with some of the joint and mobility problems that I have. I have also been adding Flax Oil to make shakes. I can't take fish oil because I am allergic to fish. I know that Glucosamine is derived from shellfish, but crustaceans don't seem to bother me. I will just give a trial run and see what happens.

BCorn
05-04-2007, 07:47 AM
Friday May 4, 2007
BW=153.75lb.

Arms and Shoulders

Military Press 2x8x75lb.
Dumbell Press 8x45's, 6x45's
Lateral Raises 2 sets of 10 with light weight

Close Grip Bench 2x8x105lb.
Skull Crushers 2x8x45

Curls 2x6x75lb.
hammer curls 8x30's, 8x25's

Weighted Russians 3 sets of 15

No time for anything else

Edit: biked with wife and kido's about 4 miles

JIG
05-04-2007, 02:46 PM
today my weight was 171.75lbs.
approx. 20% b.f. .....i think....
40 hour per week office job

Just came across your journal today....I started at the same bw and bf% also 40 hr office job (data base tech support)...

started a cut 4 weeks ago.....currently at 166.5 21%bf....weight is dropping but not the bf....

how long did it take to drop the weight & bf???? your journal at 08-2006 168# - 04-2007 154#???

also saw in your profile your a bow hunter??? what do you shot??? I'm just starting out got a bowtech liberty this past week.....

BCorn
05-05-2007, 04:18 PM
Jig.....thanks for checking out my journal. when i first started i was at 186lb. and about 22% body fat. I worked out for 1 year with absolutely no body fat change and virtually no weight loss, but got some stronger and more conditioned. i finally decided to do what i had been putting off.....change my diet. after that the weight started coming off at about 1-2 lb's per week. i am currently staying between 153-155lb and about 10.6 body fat.

I have hunted since i was a little kid, but started bowhunting about 7 years ago. It took me a very long time and many mistakes to get me first whitetail. i have been through several bows over the years. i am currently shooting a Diamond bow. I got really into archery pre-kids. i started shooting leagues and local competitive stuff. now i dont seem to have as much time but it is really fun. my wife has a browning bow and also loves to shoot. check out some of the bowhunting forums for lots of useful information.

BCorn
05-06-2007, 03:56 PM
Saturday 4/5/07

CrossFit WOD:

21 65lb. Thruster's, 15 Jumping Pull Ups...as many sets possible in 20 minutes

8 sets +18 Thrusters

BCorn
05-07-2007, 02:55 PM
Monday May 7, 2007

Chest and Back:

dumbell bench - 2x10x50's
incline dumbell bench - 2x10x50's........left shoulder really hurting
dips - 2x10xbw

deadlifts - 1x8x135, 1x8x155, 1x8x175
pull ups - 2x8xbw
t-bar rows - 2x10x125


lot's of little problems bugging me lately...left wrist and left shoulder are the worst....may need to talk a little break soon.

BCorn
05-08-2007, 07:34 AM
Tuesday 5/8/07
bw= 152lb........weight has dropped some.......

Bike and Abs today.

both shoulders feel a little off.....

JIG
05-08-2007, 11:24 AM
when i first started i was at 186lb. and about 22% body fat.

BCorn....what did you do to lose the bf....I know you said you changed your diet but what else did you do to help with the bf....HIIT, crossfit, cardio or just the diet change.....also at 186lb was that after a bulk??? thanks

BCorn
05-08-2007, 11:46 AM
Jig - 186lb. was not after a bulk....i was not working out at all at that time....just got fat! i lost the body fat with my diet, lifting, and cardio.

JIG
05-08-2007, 01:35 PM
BCorn- Thanks.....I need to do more cardio....wife and I walk in the morning before work 2-3 times week....she don't run or do sprints..... sometimes we bike ride but even that is only 30-45 minutes at a moderate pace....I lift 3-4 times a week and diet is in check......I looking for fast results and need to give it time.....I have lost 4lbs in 4 weeks.....thanks for the replies

BCorn
05-08-2007, 02:11 PM
Jig- 4 lb's in 4 weeks seems about right. i think you could adjust your calories to lose as much as 2 lb's per week...but that is maximum. as far as your cardio, i think you try to do it "HIIT" style.

BCorn
05-09-2007, 08:16 AM
Wednsesday 4-9-07

Bike 5 minutes

Legs:
Squats - 2 sets of 8
Hack Squats - 2 sets of 8
SLDL - 2 sets of 8
Sitting Calf Raises - 3 sets of 10

Bike 15 minutes

JIG
05-09-2007, 09:24 AM
looks good. i just got back from the hardware store....i bought the supplies for putting together a pull up bar in my garage. $27 total, and i think it will work just fine.

I don't want to be a pest got this quote from another thread....just curious if you finished this project....I've been wanting to build one also but not sure which way to go....I also want to build a dip bench.....thanks

BCorn
05-09-2007, 09:55 AM
Jig - I finished my pull up bar.....it was very simple. I was tired of doing pullups from the ceiling joist in my garage. I used 1" pipe with 90 degree elbows and flanges that screwed into ceiling. i will get pics posted as soon as i get a digital cam.

BCorn
05-10-2007, 12:01 PM
Thursday 5/10/07

Abs and Bike (HIIT)

bw = 154lb.

BCorn
05-11-2007, 07:30 AM
Friday 5/11/07

Shoulders & Arms

Milies: 8x15lb, 8x65, 8x75, 8x80
Lat. Raises: 2 sets of 10

Skull Crushers: 8x15lb, 8x45, 8x45, 8x45
CGBP: 10x45, 8x65, 8x85, 8x105

Curls: 8x15, 8x65, 5x75, 5x75
Hammers: 10x30's

Pull Ups: 11xbw

left wrist feels better, left shoulder still hurts some, right shoulder is better but felt some discomfort with the millies.

Will try yo get in some crossfit this weekend and maybe some sledge hammer swings or bag work.

BCorn
05-13-2007, 08:27 PM
Sunday 5/13/07

Run 1.5 miles

CrossFit

5 Rounds of 21 power cleans & 12 HSPU's

12.4 minutes

I only used 65lb.'s for the powercleans and did modified hand stand pushups with my feet up on a pipe. i was disapointed with my time, not sure what times other crossfitters were getting but this seemed slow to me.

BCorn
05-14-2007, 07:44 AM
Monday 5/14/07

Chest and Back

Bench Press 10x45, 10x65, 10x85, 10x105 (stopped due to left shoulder)
Incline bench (left Shoulder) 10x20's, 10x25's, 10x35's, 10x40's, 10x45's
Dumbell Shrugs 2x10x70's

Deadlifts 10x45, 10x65, 10x105, 10x115
Pull Ups 14xbw, 8xbw, 7xbw
Bent over Rows (db) 10x10's, 10x20's, 10x25's, 10x30's, 10x35's, 10x40's

BCorn
05-16-2007, 08:27 AM
Wednesday 5/16/07
bw=154

Legs:
Zercher Squats - 10x65, 10x85, 10x105
SLDL - 10x65, 10x85, 10x105
Calf Raises - 2x10x70

Abs

got sick last night. I feel pretty bad today. Probably should have not went to gym today but went anyway and just lifted really low weight.

BCorn
05-17-2007, 02:50 PM
Thursday 5-17-07

Seems to have the flu or something similar. Working out may be on hold for a few days.

BCorn
05-19-2007, 07:49 PM
Saturday 5-19-07

bw=153

ran 1 mile = 6.40 minutes.......really want to achieve 1 mile in 6 min.

Crossfit WOD - 1 pullup per minute to failure (heavy bag work inbetween minutes)...made it to the 9th minute and hit failure. maybe could have done a little more with rest inbetween instead of the heavy bag work.

Sledge hammer swings - about 75 swings

Tire flips - about 50

Abs and 60 push ups

after just coming off of some kind of sickness this seemed to be plenty of a workout.

BCorn
05-21-2007, 03:32 PM
Monday 5/21/07:

BW=152

Treadmill: 5 minute warm up

Deadlifts: wu, 5x135, 5x185, 5x205
Pull Ups: 11xbw, 9xbw
T-Bar Rows: 10x35, 10x45, Not including bar
Sitting Rows: 10x60, 10x80

Bench: wu, ...had to stop after warmups....hurting shoulder too much
Incline DB Bench: very light reps.

BCorn
05-23-2007, 07:41 AM
Wednesday: 5-23-07

bw=154.25

CrossFit WOD "Micheal" - 3 Rounds 800 meter (.5 mile), 50 Situps, 50 Back Extensions.....18.10 minutes

Squats (Zercher) - 6x135, 5x135, 5x135, 5x135
SLDL - 2x10x115
Calves - 2x10x70

Allergies have been a killer the past few days.

BCorn
05-24-2007, 10:19 PM
Thurs. 5/24/07

CrossFit "Cindy" 5 pullups, 10 push ups, 15 squats...as many rounds possible in 20 minutes

19 rounds +5 pull ups, and 10 push ups, missed the squats. started jumping pullups at the 11 th round

Preacher's - 5x65, 5x65, 5x65, 4x65

Millies - 10x65, 10x65, 8x65

Hammer Bar Triceps - 10x35, 6x35, 5x35

left shoulder is hurting some again

got about 2,700 cal.'s today with about a 40-30-30% ratio, about 190 g. protein

going to be doing some fishing this weekend and won't hit any weights until next Tuesday.

BCorn
05-28-2007, 07:59 PM
Monday 5-28-07 (Memorial Day)

Just got back from the lake. Did some hill sprints while gone but thats about it.

todays workout:

CrossFit - Jump rope, Glute Ham Sit Ups, Back Extensions
50, 40, 30, 20, 10

Sledge Hammer Swings - 50

Tire Flips - about 80

Heavy Bag Work

BCorn
05-29-2007, 09:01 PM
Tuesday 070529
Ten Sprints for time:

Run 100 meters

post best and worst time..........13.04/14.5

Natetaco
05-29-2007, 09:39 PM
nice lifting man

BCorn
05-31-2007, 10:10 AM
Wednesday 05-20-07

Crossfit Warmup

Deadlift:
5x135
5x185
5x195
5x205
5x215
1x225
1x225

Shrugs:
6x215
5x225
5x225

BCorn
05-31-2007, 09:14 PM
Thursday 5-31-07

Preachers:
10x65
7x65
5x65
5x65
5x65

Skull's:
10x35
10x35
10x35
10x35
10x35

Abs

staying at around 2500-2700 cal.'s per day with about 170-180 g. protein

seem to be holding about 10% b.f.

bw=154.4

BCorn
06-02-2007, 05:06 PM
Saturday: 6-02-07

Crossfit: three rounds for time of: 400 meter runs, 50 wall ball shots - 8.18 minutes

abs

sledge hammer swings - 2x50

pushups - 35

BCorn
06-04-2007, 08:16 PM
Monday June 6, 2007
bw= 154.5

Deadlifts:
5x115
5x165
5x165
5x165
5x165

Bent Over DB Rows:
12x20's
8x40's
8x40's

Bench:
5x135
8x135
5x155
5x155 used 1 board because shoulder hurt when going all the way down
5x155 1 board

Incline DB Bench: 8x30's, 8x35's, 8x40's

Seated Calves: 3x15x70lb.

Weighted Incline Abs: 3x12x15lb.

BCorn
06-05-2007, 08:46 PM
Tues. 6/5/07

approx. 2,400 cal.'s

this mornings workout:

Zercher Squats: 5x135, 5x155,5x155,5x155,5x155

Leg Presses: 12x90, 12x110, 12x110

Leg Curls: 8x__, 8x__, 8x__

Seated Alt. DB Curls: 5x35's, 5x30's, 5x30, 5x30, 5x30

Hammer Curls: 12x30's, 12x25's, 10x25's

BCorn
06-06-2007, 09:38 PM
Wednesday

100 pullups, 100 crunches, 100 push ups, 100 squats.......15.5 minutes

did 76 pull ups and 24 lat. pull downs. flew thru the crunches, squats, pushups and first 40 pullups but the last pullups really slowed me down.

muscleup
06-06-2007, 09:51 PM
Nice time on Angie. The only things I would recommend changing are:
1. Do real sit-ups
2. sub jumping pull-ups instead of the lat-pull downs

Other than that, good job. :thumbup:

BCorn
06-07-2007, 07:29 AM
Thursday

chins: 5x(+15lb.), 5x15lb., 5x25, 5x25, 5x25
face pulls: 8x70, 10x80, 8x100
B.O. side laterals: 8x10's, 10x15's, 10x20's
Millies: 5x5x115
Standing side laterals: 8x10's, 8x15's, 8x20's
standing calves: 3x10x80
weighted incline abs: 3x12x15lb's

BCorn
06-08-2007, 07:25 AM
Friday: workout at home. college gym closed on Fridays for summer.
bw=153.4

Romanian DL's: 5x5x135
GM's: 8x65, 8x65, 8x75
DB lunges: 3x12x15's
Bench Dips: 5x25, 5x50, 5x60, 5x60, 5x60
Skulls: 10x35, 12x35, 10x45

got about 2900 cal's yesterday.

BCorn
06-11-2007, 07:58 AM
Sunday:

5 rounds run 400 meters, 30 65lb. thrusters: 17.24 min.

did the first round of thrusters at 65lb, and the rest at 45lbs.

BCorn
06-11-2007, 08:02 AM
Monday:

Rack pulls: 5x135, 5x185, 5x205, 5x225, 5x230
B.O. D.B. rows: 8x35's.....hurt shoulders, stopped
Bench: 5x135, 5x135, (hurting shoulders, switched to more narrow grip and seemed better)5x135, 5x135, 5x155
Incline DB press: 8x35's, 8x40's, 5x50's
Seated Calves: 3x12x70lb
abs: 12x25lb, 2x12x35lb.
Seated Cable Rows: 8x80, 8x100

BCorn
06-13-2007, 07:36 AM
Tuesday: 6-12-07
Row Machine: 100 rows

Wednesday 6-13-07

Zerchers: 20x45, 5x135, 5x155, 3x5x175
Leg Press: 8x90, 8x140,8x160
Seated Alt. DB Curls: 3x5x35's, 2x5x30's
Hammer Curls: 12x25's, 8x30's, 8x25's

BCorn
06-14-2007, 07:26 AM
Thursday 6-14-07
bw=154.5

chins: 5xbw+35, 2x5xbw+25, 2x5xbw+20
millies: 30x45lb., 5x95, 3x5x115, 1x110
standing side laterals: 8x15's, 8x20's, 8x15's
standing calves: 3x10x100
abs: leg raises, side crunches (each side), crunches - 25, 20, 15

got very little sleep last night. left shoulder is hurting pretty bad today. back has been feeling tweaked but seems good today.

BCorn
06-15-2007, 07:18 AM
Friday 6/15/07 work out at home (gym closed)

SLDL's: 5x5x135
GM's: 3x10x65
OH Swuats: 10x45
Skull's: 3x5x45, 2x5x55
BW Tricep Ext's: 3x10xbw

left shoulder hurts really bad when holding bar for GM's.

Utefan22
06-15-2007, 05:05 PM
lifts are looking good despite that sore shoulder.

good luck!

Hydro1945
06-15-2007, 08:17 PM
good work, big man. thanks for stopping in. you and i are about the same height/weight. i've got a few more pounds, but you're nice and lean though!

BCorn
06-15-2007, 08:26 PM
thanks for stopping in guys......

BCorn
06-19-2007, 10:30 AM
Tuesday 6/19/07

Finally back to the gym after being off a few days with a stomach virus....with 2 little ones at home it seems like I am always getting sick.....Workout was very minimal today, still feeling really weak and edgy.

Deadlifts: 2x8x135
1 arm DB Bench Press: 10x10lb. (each arm), 10x15's, 10x20's, 10x25's, 10x30's
Incline Bench (smith Machine): 2x8x1pl. each side
Seated Calves: 12x70
Weighted Decline Crunches: 2x12x15lb.

BCorn
06-20-2007, 11:20 AM
Wednesday 06/20/07
bw=155.75......I am suprised at this...seem to have gained some weight...hopefully it's lean weight and not fat!

Squats: 10xbar
DB Squats: 10x15's, 10x30's (stop, left knee)
Leg Press: 3x8x4pl's
Leg Curls: 3x12x50
Seated Alt. DB Curl: 4x5x35, 1x5x30
Hammer Curls: 3x8x30's

energy level still not 100%....maybe 85%.....should be good to go tomorrow!

North
06-20-2007, 01:41 PM
Nice chins + milie's man, keep up the good work.

dblockspky
06-20-2007, 03:03 PM
good workout man. when you do DB squats do you hold them at your side?

BCorn
06-21-2007, 07:55 AM
North - thanks man
dblockspky - yes i hold the DB at my side......is that correct?

Thursday 06/21/07

Chins: 4x5xbw+30, 5xbw+25
Seated Rows: 8x60, 8x70, 8x80
BO Side Laterals: 3x10x15's
HSPU: 2x5xbw (modified), 4xbw, 3xbw, 1xbw
Standing Side Laterals: 3x8x15's
Standing Calves: 3x10x120
AB Workout

Last Nights Workout:
Sledge Swings: 25 each side, 25 each side, 25 each side
Heavy Bag: (3) - 3 minute rounds
Farmers Walk- 70lb. each hand x 80 yards

BCorn
06-23-2007, 05:44 PM
Saturday
bw=155
second day of taking ETS

SLDL's: 5x5x135
Skull's: 5x5x55
Squats with weighted vest and holding medicine ball: 3x12
Tri-Extensions on incline bench: 3x12x35
Shrugs: 3x12x135

ran 1.5 miles

something feels really tweaked in my lower back after this workout. hopefully it will be better tomorrow.

BCorn
06-25-2007, 07:49 AM
Monday 6-25-07

BO DB Rows: 4x5x45's
DB bench: 5x45's, 3x5x60's
Incline DB Bench: 2x8x45's, 8x50's
Seated Calves: 3x12x70
Abs:
Power Crunch: 15x25lb., 15x35lb. 15x45lb.
Tanding Russians: 3x15xbar+25lb.

BCorn
06-26-2007, 07:57 AM
Monday Evening:

Ring stuff -

dips - 3x10xbw
body rows - 2x15xbw

short bike ride with the family. back is still feeling weird......i am considering taking a few days off of gym.

dblockspky
06-26-2007, 10:14 AM
yea i think people do DB squats differently but thats a correct way. Good workout the last couple days keep up the work. If your back is feeling weird though definitely take the time to let that heal.

jed
06-26-2007, 03:12 PM
Nice body rows :P Wasn't sure if I was the only one to ever hear of them hehe. Ya if ur backs hurtin' then def. lay off, you don't want your back screwing up bad!!

BCorn
06-27-2007, 08:01 AM
Wednesday 6-27-07
BW=153.25

Pistols (bw+5lb. for balance): (each leg) 5, 5, 5, 5, 5...last 2 sets were assisted

Preacher Cable Curls: 12x80, 10x100, 5x120

Curl Grip "L" pull-ups: 10xbw, 8xbw, 8xbw

10 minutes Raquetball

Tuesday Evening: took about a 5 mile bike ride with the family

BCorn
06-28-2007, 08:15 AM
Thursday 6/28/07

Pullups/chins (Pronated and Neutral grip): 6xbw+30, 3xbw+30, 6xbw+20, 5xbw+20

Pullovers: 8x25lb, 8x35lb, 8x45lb.

HSPU's: 6xbw, 5xbw, 5xbw

Side Laterals: 8x15's, 8x20's

Standing Calves: 8x100. 8x100, 8x100

Abs: leg raises, cruches, side crucnhes - set of 25, 20, 15

L-sits: 20 seconds, 30 seconds

DB Snatches: 10x20's, 8x25's, 6x30's

deeder
06-28-2007, 08:20 AM
Nice workout bro! Those Snatches at the end must have been brutal!

BCorn
06-28-2007, 08:24 AM
yea, the snatches were just thrown in last minute. i just wanted to give them a try. i think i like them. i will try to get them in my routine somehow.

Cirino83
06-29-2007, 11:02 AM
Solid work all around in here. I agree with Deeder, those snatches musta been tough

BCorn
06-29-2007, 01:32 PM
no workouts today, but i did just get back from a heck of a cheat meal......1/2lb. burger and fries w/dr. pepper from Fuddruckers! I know, I know......it's all bad...tasted mighty fine though! Problem is that it is hard to work now.

bjohnso
06-29-2007, 03:19 PM
I like your weighted chins. I don't see many people doing those at my gym.

BCorn
07-02-2007, 07:38 AM
Sunday July 1, 2007
BW= 153.8
Crossfit "Murph" aka "hell"

1 mile run
100 pull ups......I only got 50 pull ups
200 push ups....I only got 150 push ups
300 squats.......I only got 150 squats
1 mile run

I felt really bad about this....i didn't even do it all and it still took me 40.29 minutes.

Afternoon Workout:
Tircep Extensions on incline bench: 12x45, 6x65, 4 x65

BCorn
07-02-2007, 07:42 AM
Monday July 2, 2007

Deadlifts: 5x135, 5x155, 5x155
Shrugs: 12x135, 12x155, 12x155
Body Rows: 12xbw, 12xbw
DB Bench: 8x55's, 5x70's, 5x70's
Seated Calves: 12x70
Abs:
crunches: 3x10
Lying Hip swings: 3x20
planks: 3x30 seconds

Not feeling reall good today....seem to have caught another little bug from my boys. Man i'm tired of getting sick!

BCorn
07-05-2007, 12:22 PM
Thursday 7-5-07

Starting to feel a little better from the cold. Had the day off yesterday and didn't do much. Got a sharp ax and went after some trees for a while, did some ab work, bike ride, baseball, and trampoline with my boy.

This mornings workout:

Pistols: 5x5xbw each leg
Seated Alt. DB Curls: 5x5x35

Energy is not 100% yet so thats about all I could do.

BCorn
07-06-2007, 08:04 AM
Friday 07/06/07

Workout at home

Chins with weighted vest: 5x5 - supinated and neutral grip

Pullovers: 3x12x35

Pikes Pressw/feet on bench (w/weighted vest): 5x5

Calves (with weighted vest): 3x10

Abs:
Crunches 3x20
Chinnies 3x20
Planks 3x30 seconds

Run 1 mile - 6.40 minutes

still not totally recovered from the cold.....the mile run seemed hard.

BCorn
07-07-2007, 09:30 PM
Saturday 7-7-07

did a lot of ax work today

bjohnso
07-07-2007, 10:21 PM
50 chins is nothing to scoff at. I tried that once - brutal, just brutal!

Is that axe work to improve grip strength, or to actually chop down trees?

BCorn
07-09-2007, 07:30 AM
both. I am clearing 1 1/2 acres (mostly small pine trees).....i decided to do it by hand to reap some fitness benefits from it as well as getting it cleared. seems to be a great core workout...also hits the forearms and grip pretty good. i enjoy it.

bjohnso
07-09-2007, 10:25 AM
Yeah, I found that swinging the sledge hammer at work really worked my grip. That must be a hell of a workout in the Texas heat, huh?

BCorn
07-09-2007, 11:37 AM
we deff. have some hot summers......lived here all my life so i guess i'm used to it

tangerine dream
07-12-2007, 10:49 AM
Nice GPP work man. I'm going to start doing some of that stuff + plyometrics in a few weeks.

When you were cutting down the trees did you switch hands to get an even workout?

BCorn
07-12-2007, 11:49 AM
overhead swings and side swings. thanks for stopping by.

BCorn
07-16-2007, 07:39 AM
7/16/07 Monday

BW= 154.75

so happy to be back in the gym after being sick!

Started a new 50 day routine today.

Day #1:
Burpees, Pullups, Squats, Pushups...60 seconds of each, 45 sec., 30 sec., & 15 sec.......10 minutes total.

Finish up with some isometrics.

Evening: Bike 1 1/2 miles pulling wagon with my 2 boys in it.

Utefan22
07-16-2007, 09:48 AM
awesome work going on in here.

BCorn
07-16-2007, 10:13 AM
thanks for stopping by.

bjohnso
07-16-2007, 06:42 PM
So do you train more for general fitness rather than bodybuilding?

BCorn
07-17-2007, 07:53 AM
Tuesday July 17, 2007

Core: Standing Wheel Rollouts 3 x 10

A1: Body Rows (rings) 4x10
A2: Hamstring Curls 4x10

B1: Ring Pushups 10,10,9,8
B2: Assisted Pistols 5x5

C1: Pike Press (w/weighted vest) 4x10
C2: Band Good Mornings 3x15

D1: Calf Raises (w/weighted vest) 25,20,20,20

Core: V-Ups 15, 10, 10
Core: Standing Russian Twists 15,15,15

Finisher: Sledge Swings 50

bjohnso: I would say yes, my training tends to be more geared to overall fitness than body building...however starting in September I do plan to begin a "bodybuilding" type routine to see if I can gain a little mass. Thanks for stopping in

BCorn
07-19-2007, 07:40 AM
Wednesday:

EIT #1:
12 burpees
24 pushups
36 squats
400 meter run

4 circuits.......14 min. 23 sec

Isometric Workout

Thursday:

Explosive Strength Workout

A1: Ring Dips 4 sets x 8
A2: Knee Tucks 4 sets x 12

B1: Depth Plyo. Pushups 4 sets x 8
B2: Lunge Jumps 4 sets x 12

C1: Alt. Grip Pullups 4 sets x 8
C2: Ankle Hops 4 sets x 20

D: power Overs 3 sets x 20

Core: Standing Wheel Rollouts 3x10
Rotational Work w/bands
Iso. Bridge Holds 3x20sec.
Chinnies and Crunches

Cirino83
07-19-2007, 09:28 AM
nice explosive work dude

BCorn
07-23-2007, 08:06 AM
Saturday 7-21-07 2:00 pm

10 Medicine ball woodchoppers
15 Med. ball slams
10 burpees

8 circuites for time...........13 minutes 49 seconds

Isometrics

BCorn
07-23-2007, 08:10 AM
Sunday 7-22-07 7:00 am

Max. Strength Workout

A1: Body Rows 4 sets of 10
A2: Ham. Curls 4 sets of 10

B1: Pushups with weighted vest and band 15,15,15,10
B2: Assisted Pistols 5,5,5,5

C1: Pike Press w/weighted vest 4 sets of 10
C2: Band good mornings w/vest 4 sets of 20

D1: Calf raises w/vest 3 sets of 20

Core Training:
Standing Wheel roll outs
Knees to elbows
Standing Russians

BCorn
07-23-2007, 08:11 AM
Monday 7-23-07

So sore today from the weekends workouts that I can barely walk. I was supposed to workout this morning but i will wait until tonight.

bjohnso
07-23-2007, 01:44 PM
Your workout looks like it would kill me. Great intensity!

BCorn
07-24-2007, 07:44 AM
BJohnso: if I can do it, anyone can!

Monday 7-23-07 9:00 pm

Enhanced Interval Training

10 Burpees
Sprint 50 meters
10 plyometric pushups
run backward to starting line

As many rounds possible in 15 minutes.......I got (9) rounds

Isometric Workouts.....(3) circuits

Tuesday 7-24-07 6:30 am

Explosive Strength

a1: Muscle ups from rings (jumping) 4 sets x8
a2: box jumps (23" box) 4 sets x 12

b1: depth plyo. pushups 4 sets x 8
b2: lunge jumps w/weighted vest 4 sets x 12

c1: alternating grip pullups 4 sets x 8
c2: ankle hops w/weight vest 4 sets x 20

d: power overs 3 sets x 20

Core: Crunches, lying hip swings, 60 second plank - 3 circuits

Cirino83
07-24-2007, 07:45 AM
damn man nice session. looks intense. what exactly are burpees? lol

BCorn
07-24-2007, 07:54 AM
http://www.rosstraining.com/articles/workcapacity101.html

there is a video in this article....he does burpees right after the medicine ball slams

Cirino83
07-24-2007, 07:57 AM
^^^ ahh thanks man. cool link by the way. I bookmarked it for when I decide to not be soo lazy. Pretty intense.

BCorn
07-27-2007, 07:37 AM
Wednesday:

biked about 3 miles with wagon tied behind bike with both o my boys in it. harder than it sounds!

BCorn
07-27-2007, 07:40 AM
Thursday:

Interval Circuite Training (3):

Deck of cards: burpees for every red card, pushups for every black card
aces=11
face cards = 10
number cards = face value

Entire deck for time - 27 minutes, 47 seconds

Isometric: wall press, pull downs, neck work.....3 circuits

BCorn
07-27-2007, 07:44 AM
Friday:

Max. Strength

Ab Wheel rollouts 4 sets x10

A1: body rows 4 sets x 10
A2: ham. curls 4 sets x 10

B1: ring pushups 4 sets x 10
B2: assisted pistols 4 sets x 5

C1: pike press w/weighted vest 4 sets x 10
C2: band g.m.'s w/vest 4 sets x 20

D1: calf raises w/ vest 3 sets x 20

Core:
v-ups 3 sets x 15
supermans 3 sets x 20
chinnies 3 sets x 15

Finisher: sledge hammer 50 swings each side

JIG
07-29-2007, 04:13 PM
Wednesday:

biked about 3 miles with wagon tied behind bike with both o my boys in it. harder than it sounds!


I know what your talking about....my boys total weight 100#...sux going up hill....and into the wind....

BCorn
08-03-2007, 03:11 PM
few pics from recent beach trip

24718

24719

24720

24721

BCorn
08-03-2007, 03:13 PM
one of me and the boys fishing

24722

Utefan22
08-03-2007, 06:32 PM
abs are looking shredded man.

intense work!

bjohnso
08-03-2007, 09:02 PM
I agree, your abs look bullet-proof. Nice work man, keep it up.

BCorn
08-06-2007, 07:50 AM
thanks guys.......I appreciate the kind words.....now I just need to add a little mass.....that starts this winter!

BCorn
08-10-2007, 08:04 AM
Friday 8-10-07 6:30 am

-100 rope turns
-10 plyo. pushups
-15 medicine ball slams
-20 med. ball lateral jumps

repeat 8 times......27min, 29 sec.

this was extremely hard for me!


maybe i was still tired after loading a trailor load of hay off a hay field last night and then unloading it into a barn.

bjohnso
08-10-2007, 01:00 PM
maybe i was still tired after loading a trailor load of hay off a hay field last night and then unloading it into a barn.

NO! NOOOOOOOOOOOOOOOOOOOOOOOOOOOO! :cry:

bjohnso
08-10-2007, 01:01 PM
Nice workout too, btw.

BCorn
08-29-2007, 08:54 AM
latest pic

BCorn
04-21-2008, 08:44 AM
bench:
135x10
185x7
205x4
235xfail

incline:
135x8
135x6
135x5

millie:
95x10
115x7
115x6
115x6

skulls:
45x10
55x8
55x6
55x4

tri-press downs:
10, 8, 6, 4

Bruteman
04-21-2008, 12:09 PM
Hey man. I recognize a lot of what's going on in here. You have one of Ross's books don't you? I keep meaning to buy at least Infinite Intensity
, but haven't yet.

BCorn
04-21-2008, 12:15 PM
u got it...Ross it is......i have all his stuff and love it.

BCorn
04-23-2008, 10:06 AM
most current pic

BCorn
04-23-2008, 10:10 AM
this morning's workout:

b.o. rows
115x10
115x8
95x6
105x4

pull ups with weighted vest
10
8
6
4

rope climbs (approx 30')
4 times

1 arm db rows
30'sx10
40'sx8
40'sx6
50'sx4

curls
55x10
55x8
65x6
65x4

forarm stuff

Bruteman
04-28-2008, 08:14 AM
Lookin' lean B. I like the rope climbs. I'd like to give them a try sometime. Not sure how far up I could get my big butt though. lol

BCorn
04-28-2008, 09:39 AM
the rope climbs r fun....more challenging with a weighted vest.

i seem to have screwed my right shoulder this weekend. it was already a little tweaked then i decided to do some 1 arm db bench press with 80's.....not smart. today my front delt is very sore and all the way down into my bicep. i think i will be doing mainly conditioning for a few weeks with no strength trainig. i am really worried that i have done somthing bad here....hurts pretty bad.

BCorn
05-09-2008, 10:48 AM
Interval Circuit Training:
-10 med. ball woodchoppers
-15 med. ball slam
-10 burpees

8 rounds....finished in about 13 minutes

Strength:
A1: pull ups
bwx12, bwx10, bwx8
A2: RDLS - 3 sets
B1: 1 arm push ups 3 sets of 5 each arm
B2: deadlifts - 155x10x3
C1: gm's - 3 sets of 15
C2: millitary press - 135x3x3
calf raises - 135x10x2

Core:
wheel rollouts 3x5
russians 3x15

BCorn
05-09-2008, 10:52 AM
my 5 yr. old son with his gloves

BCorn
06-25-2008, 11:59 AM
for a while now I have been trying to put on some mass. my weight is up, but my body fat has went up some as well. no i am in the process of trying to cut bodyfat and keep it down for the rest of the summer. starting in the fall it's back to bulking. will try to hit 180lb. this winter.

muscle chic
07-18-2008, 09:49 AM
Nice workouts!! You will gain some fat while adding muscle:)

BCorn
09-30-2008, 03:46 PM
nothing to do with working out but here are some pics from the deer lease this past weekend

BCorn
09-30-2008, 03:46 PM
another

BCorn
09-30-2008, 03:47 PM
one more

JIG
10-01-2008, 12:45 AM
Any luck on opening weekend??? I'll be heading out this weekend....more work than hunting....but I'll have my bow just in case.....

BCorn
10-01-2008, 07:48 AM
no deer. seems a little early yet. still very hot during the days...mornings aren't too bad. will skip this weekend but hit it again next weekend. good luck to you.

JIG
10-06-2008, 11:14 AM
I made it out this past weekend for an evening hunt.....no luck.....I'd been working all day on building a deer blind....I didn't have time to wash up so I'm sure the deer could smell me a mile away.....not sure when I'll go again....I have a lot to do around the ranch.....good luck to you

BCorn
10-24-2008, 08:19 AM
legs:

squat: bar x a lot, 135 x 10, 165 x 10, 185 x 8, 195 x 6

hack squats: 175x8, 185x8

leg curls: 2 sets of 8

sldl: 165x6, 165x8

calf raises: 4x10x195

BCorn
10-28-2008, 08:08 AM
Tuesday 10-28-08

Shoulders, tris, bis

Millie's: barx a lot, 115x8, 115x8
seated DB press: 40's x 8, 40's x7
lateral raises: 15'sx10x2

cgbp: 115x12, 135x8, 145x8
skulls: 55x8x2

bb curls: 75x8x2
hammer curls: 30'sx8

finished off my workout by shoveling several loads of sand.

-JM-
11-11-2008, 03:16 PM
Nice w/os man, they are similar to mine. I like the idea of changing up the exercises often. Keeps it interesting.

I see you have done crossfit in the past. Looked brutal!