ECA HG MMA and all that

[Geometheus]

4/3/2012

Cardio:
2.0 mile walk to run to jog, inside, 3 degrees, 19min40sec


Workout: -10:00am


Lat Raises to WFD to Rows than a break 3 times:
Lat Raises F/S 10*15, 15*15, 20*10
WFD (Simulated DB no Release) L/R 15*5, 25*4, 35*3
Chainsaw Rows L/R 50*15 for 3 sets


Lunges to Good Mornings to Squats to Press than a break 4 times:
Walking Lunges L/R 90*15, 100*10 for 2 sets, 110*10
Good Mornings 90*20, 100*20 for 2 sets, 110*20
OH Squats 90*15, 100*10 for 2 sets, 110*10
Standing Shoulder Press 90*15, 100*10 for 2 sets, 110*10


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Such a Parcel of Rogues in a Nation", Tullamore

[BULK_BOY]

Solid training amongst Life's craziness. Props.



I envy you. Bastard!

[Geometheus]

Bulk_Boy: It is good to hear from you. Yeah life has been crazy but I am sticking with it.

[Geometheus]

4/4/2012
Short on time today so I had to hit it hard and fast.

Cardio:
1.33 mile walk to run to jog, inside, 3 degrees, 12min50sec


Workout: -9:30am


SLDL to Rows to Curls than a break 5 times:
SLDL 135*20, 185*15, 225*10, 275*10, 325*10
Williams Rows L/R 50*15, 70*15, 100*15, 120*15, 140*10
Std Curls L/R 35*10, 40*10, 45*10 for 2 sets, 50*10


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Red Flag", Billy Talent

[Geometheus]

4/5/2012
Had a good workout and got in a lot of stuff. My BP was off today I think it was because I was running out of gas by my last sets and I had to use a different bench then normal because of it being so busy in the gym.


Workout: -10:00am


Lat Raises to LYTP to Chicken Wings than a break 3 times:
Lat Raises F/S 10*10 for 3 sets
LYTP L/R 10*10 for 3 sets
Chicken Wings L/R 10*10 for 3 sets


Flys to Pushdowns to French to Pullthrus than a break 4 times:
Cable Flys L/R 40*15, 60*15, 70*15, 55*15
Tri Pushdowns L/R 40*15, 60*15, 70*15, 55*15
Cable French Press L/R 40*15, 60*15, 70*15, 55*15
Pullthrus L/R 40*15, 60*15, 70*15, 55*15


BP to Pulldowns to Dips than a break 5 times:
BP 135*15-warmup, 225*10, 275*8, 345*2, 295*6, 225*8
Lat Pulldowns 100*15, 130*10 for 3 sets, 145*10
Dips BW*10 for 5 sets


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "No Surrender", Taproot

[BULK_BOY]

BF off? Looks pretty good to me.

[Geometheus]

Bulk_Boy: Yeah my BP was off, I had managed to get a 395*1 on a Max Effort last week but just couldnt find it again so went to 345 and then backed off.

[Geometheus]

4/7/2012
Late Post

Cardio:
3.00 mile walk to run to jog, outside, various degrees, didnt keep time

[Geometheus]

4/8/2012
Late Post. Easter Workout

Workout: -3:30pm - outside

Sandbag Work MegaSet than a break 8 times:
Curls SB*10 for 8 sets
OH Press SB*10 for 8 sets
OH Snatch and Throws SB*5 for 8 sets
Squats SB*10 for 8 sets
Wind and Throw SB*5 for 8 sets


Cool Down

Song of the Workout: no music

[Geometheus]

4/9/2012
Late Post. Work was hell this week sorry for all these late posts. Worked on trying to use what my gym, near the office, has to do some mock Highland Games (HG) movements. I got into the Southern Maryland Games!!!!


Workout: -10:00am


Braemar BP to Hammer Winds to BB Caber than a break 4 times:
Braemar BP Incline Smith Machine One-Handed L/R bar*10, 20*8, 40*8, 30*10 - weight is in addition to bar
Hammer Winds w/o Release L/R 20*5, 25*4, 30*4, 25*4 - using a DB
BB Caber 70*150ft, 80*150ft, 90*150ft, 100*150ft -pick, hold, walk, run, plant


Front Squats to Chin-ups to Dips than a break 5 times:
Front Squat 75*10, 115*10, 135*10, 165*8, 185*6 -techniqe work, I am not use to this motion
Chin-ups BW*8 for 5 sets
Dips BW*10 for 5 sets


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

4/10/2012
Late Post.


Cardio:
1.40 miles ~3 min sprints of varying speeds for 4 sets, 3 degrees, 12min+


Workout: -9:00am

Warmup- light stretching


Curls to Arnolds to French Press than a break 4 times:
Std DB Curls L/R 30*10, 35*10 for 2 sets, 40*10
Arnold Press L/R 30*10, 35*10 for 2 sets, 40*10
French Press L/R 30*10, 35*10 for 2 sets, 40*10


Pressdowns to Lat Raises to Shoulder Press than a break 5 times:
Tri Pressdowns 90*10 for 2 sets, 110*10, 140*10 for 2 sets
Lat Raises F/S 10*10, 15*10, 20*10, 25*10, 30*10 -cheat form on some of last set
Seated Shoulder Press 100*10, 120*10, 140*10, 160*10


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

4/11/2012
Late Post.


Cardio:
1.40 miles ~3 min sprints of varying speeds for 4 sets, 3 degrees, 12min+


Workout: -2:00pm

Warmup- light stretching


Snatch to Press to Curls than a break 4 times:
BB Snatch One Arm L/R 50*6, 60*6, 70*5, 80*4
BB Overhead Press One Arm L/R 50*6, 60*6, 70*5, 80*4 -hard to keep the 80 straight and not hit myself in the head
Std DB Curls L/R 35*10, 40*10, 45*10, 50*10


BP to Flys to SLDL than a break 5 times:
BB BP 135*10, 185*10, 225*10, 295*6, 345*2
Flys Mid-pin L/R 40*10, 50*10, 55*10, 60*10 for 2 sets
SLDL past zero depth 135*10, 185*10, 225*10, 295*10, 345*6


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[BULK_BOY]

Congrats on getting into the Southern Maryland Games! Good Luck on the 28th!

[Coke]

Good Luck on the 28th!

Same here man, wish you the best in the comp later this month.

[Geometheus]

Bulk_Boy and Coke: Thanks! I hope I have not gotten to rusty, what with taking off 2011 from the Games.


4/16/2012
Yesterday


Cardio:
1.50 miles ~3 min sprints of varying speeds for 4 sets, 3 degrees, 14min+


Workout: -11:00am

Warmup- light stretching


Curls to Arnolds to French than a break 4 times:
DB Curls L/R 30*10, 35*10, 40*10, 45*8
Arnold Press L/R 30*10, 35*10, 40*10, 45*8
French Press L/R 30*10, 35*10, 40*10, 45*8


BP to Flys to SLDL than a break 4 times:
Incline BB BP 135*10, 155*10, 185*10, 225*8
Flys Mid-pin L/R 35*10, 40*10, 45*10, 50*10
Lat Pulldowns 100*10, 115*10, 130*10, 145*10


150 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Pour Decisions", The Real McKenzies

[Geometheus]

4/17/2012
Yesterday


Cardio:
1.75 miles ~3min30sec sprints of varying speeds for 4 sets, 3 degrees, 14min


Workout: -1:00pm

Warmup- light stretching


Smith Caber to Hammer Cables to Curls than a break 4 times:
Smith Caber Pick and Toss 135*10, 155*10, 195*10, 225*8 -trying to simulate the movement as best I can, motion was like a DL super close grip plus a big shrug
Hammer Cables L/R 50*10, 60*10, 70*10, 80*10 -same as above
Seated Curls L/R 35*10 for 4 sets


Pushdowns to Tate to Press than a break 3 times:
Tri Pushdowns L/R 60*15, 70*15, 80*15
Tate Press L/R 35*10 for 3 sets
DB Incline Press L/R 35*10 for 3 sets -modified to keep DB touching and touch off from Chin to make it more like a stone toss.


250 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "An Irish Pub Song", The Rumjacks

[Geometheus]

4/18/2012
I amped up the angle on the sprints to 5 degrees....... and I felt it!


Cardio:
1.75 miles ~3min30sec sprints of varying speeds for 4 sets, 5 degrees, 14min


Workout: -11:30am

Warmup- light stretching


Curls to Press to GM than a break 4 times:
Std BB Curls 70*10, 80*10, 90*10 for 2 sets
Reverse Grip Strict Press 70*10, 80*10, 90 for 2 sets
Good Mornings 135*20, 185*15, 225*10, 255*10


Lat Raises to Lunges to Obliques than a break 4 times:
Lat Raises F/S 10*20, 15*10, 20*10, 25*10
Walking Lunges L/R 110*15 for 4 sets
Sidebend Obliques L/R 50*20 for 4 sets


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Sleigh Bells", Comback Kid

[BULK_BOY]

Moving Moving Moving....Look out folks, it's the GEO-Freight train coming!!

Solid Training. Keep it up.

Cheers

[Geometheus]

Bulk_Boy: TY....CHOO CHOO

4/19/2012
I am getting pretty excited about how this spring is shaping up.


Workout: -10:30am

Warmup- light stretching


Leg Press to Calfs to Leg Curls to Leg Ext than a break 5 times:
Leg Press 145*20, 205*20, 250*20, 295*20 for 2 sets
Calf Press 145*20, 205*20, 250*20, 295*20 for 2 sets
Leg Curls 90*20, 100*20, 120*20, 140*20, 160*12
Leg Ext 90*20, 100*20, 120*20, 140*20, 160*12


BP to Chin-ups to Dips than a break 4 times:
Machine Closegrip BP 130*15, 170*10, 200*12, 250*10
Chin-ups BW*8 for 4 sets
Dips BW*10 for 4 sets


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "My Own Prison", Creed

[Coke]

I am getting pretty excited about how this spring is shaping up.

No doubt man, it is coming along very well.

Nice job all around in here, especially dig seeing the sprints as of late.

[Geometheus]

Coke: The sprints are really kicking my butt but I think they are working. I am going to take it kinda easy this week, pre my HG, and take off both Thursday and Friday to only to some stretches or a jog so I am fresh.


4/23/2012
This weekend I messed around a bit with stones, tires, and farmers walk but I didnt do anything too hardcore.


Workout: -12:00pm

Warmup- light stretching


Lat Raises to LYTP to Curls to Press to French Press than a break 4 times:
Lat Raises F/S 10*10, 12.5*10, 15*10, 20*10
LYTP 10*10, 12.5*10, 15*10, 20*10
Std Curls L/R 30*10 for 2 sets, 35*10 for 2 sets
Arnold Press L/R 30*10 for 2 sets, 35*10 for 2 sets
French Press L/R 30*10 for 2 sets, 35*10 for 2 sets


BP to Pressdowns to Cobras than a break 4 times:
Incline BP Closegrip 135*10, 185*10, 205*10, 225*8
Tri Pressdowns 80*10, 90*10, 100*10, 110*10
Cobras Crunches 35*15, 45*15, 55*15, 70*25


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Visions of R'lyeh", The Great Old Ones

[huskybear]

You continue to move forward hombre!!

Well done and best of luck with the up coming Games. Doubt any amount of rust will prevent a great showing from you!

[Geometheus]

You continue to move forward hombre!!

Well done and best of luck with the up coming Games. Doubt any amount of rust will prevent a great showing from you!

Huskybear: Good to hear from you man and thank you for the support. I will not make any rust free pledges but I will be sure to give it my best.

[Geometheus]

4/24/2012
Yesterday

Workout: -11:00am


Cleans to Strict Press to BN Jerks than a break 4 times:
Cleans 90*10, 100*10, 110*10 for 2 sets
Strict Press 90*10, 100*10, 110*10 for 2 sets
Behind Neck Jerks 90*10, 100*10, 110*10 for 2 sets -trying something new


BB Caber to Leg Press to Calfs than a break 4 times:
BB Caber 90*150ft, 100*150ft, 110*150ft for 2 sets -pick, hold, walk, run, plant
Leg Press 140*20, 220*20, 250*20 for 2 sets
Calf Press 140*20, 220*20, 250*20 for 2 sets


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Doesnt Remind Me", Audioslave

[Geometheus]

4/25/2012
Last workout pre-competition on Saturday! Feeling strong and doing a lot of stretching.


Workout: -10:30am


Caber Pulls to Viking Press to Pulldowns than a break 4 times:
Caber Pulls 100*15, 150*12, 170*10 for 2 sets -trying something new
Viking Press 100*15, 150*12, 170*10 for 2 sets
Lat Pulldowns 100*10, 130*10, 160*10 for 2 sets


Curls to Arnolds Press to French Press than a break 3 times:
Std DB Curls L/R 30*10 for 2 sets, 35*10
Arnold Press L/R 30*10 for 2 sets, 35*10
French Press L/R 30*10 for 2 sets, 35*10


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Wainting on You", David Coverdale