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Thread: ECA HG MMA and all that

  1. #376
    The Highland Brawler Geometheus's Avatar
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    7/20/2010

    I got finished packing a bit early yesterday so I headed out to the Asylum Gym. I had a great time doing some of the strongman workouts and thank Andy for clueing me into the place, Brad for the spots, and Ryan for letting me play with all of his cool toys.

    Workout: -3:00pm

    Warmup- light stretching

    Kettle Balls Clean and Press L/R #50 * 8 for 4 sets - first time using kettle balls, banged my forarms a ton

    Farmers Walk 180s*100ft for 3 sets, 180s * 125 ft w/turn - using an actual farmers walk implement instead of DBs feels 100% different, the turn was crazy hard to do and I think is something that comes with practice.

    Bulldog Squat Machine 315*8 for 4 sets - idea is to explode thru the motion and up onto toes

    Low Box Squats w/ Green Bands 135*10, 225*8, 225*6, 315*6, 315*4 - never worked with bands before and it made me feel real slow but I can see how it helps with being explosive

    Deadlifts w/ 2 Mega Mini Black Bands each side 315*1 for 8 sets - idea was to quickly approach bar and grip and explode without a ton of time spent on settling into each lift, the bands made me feel real slow again and anyone who has worked out with me will say speed is something I need to work on for all my lifts. I am sure bands could help me in this going forward.

    Tire Flips 550+ 4 flips, 4 flips - warmup and it felt real good, my form is a bit different than the taller guys as I am under 6ft and do not have tall shoes, leverage becomes an issue if you know what I am saying
    750+ 3 flips, 2 flips, 1 flip, failed attempt 7, failed attempt 8 - I was sucking wind by the end but it felt real cool to move the tire as far as I did and in a reasonable amount of time.


    Cool Down


    Song of the Workout: "Walk", Pantera
    Last edited by Geometheus; 03-23-2011 at 07:34 AM.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  2. #377
    WBB Team Captain Coke's Avatar
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    Damn good past few sessions, way to close out in Texas.

  3. #378
    LittleJake JSully's Avatar
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    i love tire flipping..

    since you're moving, are you going to make more time to train events? 1 day a week is pretty killer.. I seem to be doing alright with 3 days.. aside from weight training, i throw stones & hammers on wednesday, WFD and WOB thursday then do a mock meet on sundays.. working out very well.. I crushed the B class last weekend, take a look in my log if you want to see my #s.. I'm going to make some spikes for my boots and really hit some good #s in the Tucson games..

    great job stying consistant with training, thats hard work in and of itself..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  4. #379
    The Highland Brawler Geometheus's Avatar
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    Coke: Thank you. I had a real fun time in Texas and now its time for me to take DC

    JSully: I will check out your numbers. I am not sure yet what my new training schedule will be like but I am optomistic that I can get in more time for both event and weight work.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  5. #380
    The Highland Brawler Geometheus's Avatar
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    This rest is going on for far to long. I am getting situated and organized in the new digs and cant wait to start working again. I went to a couple of gyms today to explore and compare both near the new office and near where I plan on living. On the plus side in my exploring around the hotel (which does not have anything for free weights and only 2 treadmills and some jump roap in its so called "fitness room" grrrrr) I found a park with a variety of climbing and hanging equipment which I might be able to use in some kind of "obstacle course inspired" workout.

    I will post again soon. Out
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  6. #381
    LittleJake JSully's Avatar
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    whats going on in here?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  7. #382
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by JSully View Post
    whats going on in here?
    JSully: A great question and long overdue and answer.

    Sorry for the long break in posting. The move and new job have both managed to zap all free time. No excuses...... so here we go to catch you all up.

    I have been able to get in some workouts since my last visit to the site. I hit the previously mentioned obstacle course for several workouts and it does a good job for what it is. The bulk of what I have been up to is just getting the basics done by doing the Marine Corps daily sevens 3 to 4 times a week, an old fall back for any devil dog without equipment.

    For those of you who do not know the USMC Daily 7s is:
    Jumping Jacks, Cherry Pickers, Bend and Thrust, Mountain Climbers, Trunk Twists, Push-Ups and Lunges.
    - I normally dont do Mountain Climbers as the movement gives me turf toe and instead do an abdominal exercise like crunches or sit-ups as a substitute.

    I have big plans to hit the gym today on my lunch hour so wish me luck.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  8. #383
    The Highland Brawler Geometheus's Avatar
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    9/13/2010

    Workout: -2:15pm

    Warmup- light stretching

    Machine BP to Military Press to Leg Raises than a break 5 times:
    Machine BP 120*15, 130*15, 170*10, 200*10, 220*10
    Military Press 100*10, 120*10, 130*10, 140*8, 150*8
    Hanging Leg Raises Lower BW*20 for 5 sets


    Curls to Lat Raises to Side Bends than a break 4 times:
    DB Alt Std Curls 30s*10, 35s*10, 40s for 2 sets
    Lat Raises F/S 12.5s*10, 15s*10, 20s for 2 sets
    Oblique Side Bends 50s*20 for 4 setts

    100 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Back in the Saddle", Aerosmith
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  9. #384
    WBB Team Captain Coke's Avatar
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    Glad to see the update and that you are doing well in your new locale.

  10. #385
    The Highland Brawler Geometheus's Avatar
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    Coke: thank you and it is good to be back

    9/14/2010

    Workout: -11:15am

    Warmup- light stretching

    High Deadlifts to Rows to French Press than a break 5 times:
    High Deadlifts from 2nd pin 135*10, 175*10, 225*10, one arm L/R 175*10, one arm L/R 225*8
    Rows 200*10, 240*10, 260*10, 280*10, 300*10
    French Press 50s*12 for 5 sets


    Curls to Hex Grabs to Lat Pulldowns than a break 4 times:
    DB Alt Std Curls 35s*10, 40s*10, 45s*8, 45s*6
    Hex Grabs L/R 15s*20, 20s*20 for 3 sets
    Lat Pulldowns 130*10, 150*10, 160*10, 175*8


    150 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Blow me away", Breaking Benjamin
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  11. #386
    The Highland Brawler Geometheus's Avatar
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    9/15/2010

    Getting back into it. Was way to long of a break even with hitting up the USMC 7 a few times a week. I was pretty tired and tight showing up today but I got'er done. I am sure the muscles just need to remember who is boss. I hope to get into a new home here shortly and than start the hard job of finding a new Highland Games training partner.
    Anyone in the greater DC Metro who wants to throw give me a hollar.

    Workout: -2:30pm

    Warmup- light stretching

    Squats to Dips to One Arm Kick Backs than a break 5 times:
    Squats 135*15, 185*12, 225*10 for 3 sets - went real low
    Dips BW*8 for 5 sets - had to take break on sets 4 and 5 but got in 8 reps
    One Arm Kick Backs 15s*15, 20s*15 for 4 sets


    Hip Snatch to Iso Curls to Row than a break 4 times:
    Hip Snatch 90*8 for 4 sets
    Isolation Curls over Chair 25s*10, 30s*10, 35s*10, 35s*8
    Upright Row 50*15 for 4 sets


    150 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Land of Confusion", Disturbed
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  12. #387
    WBB Team Captain Coke's Avatar
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    Sooner or later someone will be lucky enough to land you as a great training partner in DC.

    In a nice stride in here again.

  13. #388
    The Highland Brawler Geometheus's Avatar
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    Coke: Thanks! I am working out at the gym in our building currently but a Golds is not that far away so that might become the new stomping grounds but it is stil up in the air.

    9/16/2010

    This is for yesterday. Had to run to a late day meeting and didnt have time to post this.

    Cardio:

    11 min warmup fast walk to jog to run - 1 mile at 3 degrees

    Workout: -2:15pm

    Warmup- light stretching

    Rows to Curls to BP than a break 4 times:
    Seated Rows w 2 C-handles 110*12, 150*12, 180*12, 220*12
    Hammer Curls 35*10 for 2 sets, 35*8 for 2 sets
    Incline BP 95*12-warm up 135*12, 185*12, 208*8-, 225*6 - I could not get the incline bench in the right position its a new gym and equipment and it was angled way to high almost more of a military press, I will have to adjust this for next time


    Shrugs to Milt Press to Pulldowns than a break 3 times:
    Shrugs 225*10 for 3 sets
    Std Military Press 70*10, 90*10-, 100*7- I had to fight for last reps on sets but felt clean
    Pulldowns Behind Head 100*10, 130*10, 145*7-


    100 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Feel Like I Do", Drowning Pool
    Last edited by Geometheus; 09-17-2010 at 07:10 AM. Reason: oooops
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  14. #389
    The Highland Brawler Geometheus's Avatar
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    9/17/2010

    Late posting this but it was from my Friday workout.

    Workout: -2:00pm

    Warmup- light stretching

    Leg Press to Calf Press to Leg Curls to Leg Ext than a break 4 times:
    Leg Press 130*12, 220*12, 250*12, 265*12
    Calf Press 130*20, 220*20, 250*20, 265*20
    Leg Curls 100*12, 120*12, 140*12, 150*12
    Leg Extenstions 100*12, 120*12, 140*12, 150*12


    Chin-ups BW*4 for 4 sets


    Pushdowns to Obliques to Good Mornings than a break 4times:
    Tricep Pushdowns One Arm L/R 40*12 for 2 sets, 45*12 for 2 sets - slow and good form
    Oblique Side Bends 50s*20 for 4 sets
    Good Mornings 80*15, 100*15, 110*15 for 2 sets - focus on technique as not done in while


    1/2 Ball Stability Work for 90 sec

    100 crunches, 0 squats, 25 pushups

    Cool Down

    Song of the Workout: "Zombie", The Cranberries
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  15. #390
    The Highland Brawler Geometheus's Avatar
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    9/20/2010

    Great Weekend !!!!

    Workout: -2:00pm

    Warmup- light stretching

    Machine BP to Military Press to Leg Raises than a break 5 times:
    Machine BP 130*15, 150*15, 180*10, 210*10, 240*7
    Military Press 100*10, 120*10, 130*10, 150*7, 170*6
    Hanging Leg Raises Lower BW*20 for 5 sets


    Curls to Lat Raises to Side Bends than a break 4 times:
    DB Alt Std Curls 35s*10 for 4 sets
    Lat Raises F/S 15s*20 for 3 sets, 15s*10
    Oblique Side Bends 50s*20 for 4 setts


    BB Std French Press 70*10, 80*10, 90*8


    100 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Im Your Boogie Man", White Zombie
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  16. #391
    WBB Team Captain Coke's Avatar
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    Obviously doing fine these days man, glad to see it.

  17. #392
    The Highland Brawler Geometheus's Avatar
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    Coke: Thank you. Yeah I am slowly getting back into the swing of things.

    9/21/2010

    Yesterdays workout.... almost showed up late for my 4pm meeting so I was real rushed but still a good workout.
    I need to get some cardio in today or tomorrow.

    Workout: -2:45pm

    Warmup- light stretching

    Deadlifts to Rows to French Press than a break 5 times:
    Deadlifts from bench 135*10, 175*10, 225*10, one arm L/R 135*10, one arm L/R 175*8 - see below*
    Rows 240*10, 260*10, 300*10, 340*8, 360*7
    French Press 50s*15 for 5 sets


    Curls to Hex Grabs to Lat Pulldowns than a break 4 times:
    DB Alt Std Curls 35s*10 for 2 sets, 40s*8, 40s*4 + 35s*8 - last was a drop set to keep reps up
    Hex Grabs L/R 15s*20, 20s*20, 20s*15, 20s*10 - one arm DL work burned this out
    Lat Pulldowns 130*10, 145*10, 160*10-, 175*7- form became questionable on last few sets reps


    100 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Burnin' In The Third Degree", Tryanglz

    see below* notes - Okay so as many of you who read this regularly know I am all about using the equipment I have to get the job done and am not above improvising and trying new things. I think this helps keep my muscles confused. Anyway, the gym at work has a Smith Machine and no Power Rack so I have to be clever to still get done what I need to. With the DL I did high dead lifts last week but to do closer to full DLs I figured I could slide a bench under the Smith Machine sideways and simply stand on top of it careful to balance and not fall. Rep 1 set 1 I thought I was going to fall, Rep 1 set 3 I hit my head on the top of the machine which if I kept good form I found would not happen again. Good thing is It actually works out to be a deeper DL than I would normally get. Anyway it worked out okay and I will most likely do it again next week or figure out some other way but I thought you might all enjoy the story and explanation.

    Going forward I have asked for an Olympic Barbell and an additional 300lbs in weights.....
    Wish me luck with office of procurement
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  18. #393
    The Highland Brawler Geometheus's Avatar
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    9/22/2010

    Workout: -1:45pm

    Warmup- light stretching

    Squats to Dips to One Arm Kick Backs than a break 5 times:
    Squats 135*15, 185*15, 225*15, 225*12, 225*10 - gym still w/o more plates so doing reps, prob start one-leg here before to much longer or front squats to mix things up
    Dips BW*8 for 5 sets - had to take break on set 5 but got in 8 reps
    One Arm Kick Backs 20s*15 for 5 sets


    Chin-ups BW*4 for 4 sets, BW*2, BW*2 - wanted a 5th set of 4 but did two of 2 instead


    Curls to Row to Snatch to Miltary Press than a break 4 times:
    Curls 90*4 for 3 sets, 90*3 - I kept grip of BB entire movement thru Super Set
    Upright Row 90*4 for 3 sets, 90*3
    Hip Snatch 90*4 for 3 sets, 90*3
    Miltary Press 90*4 for 3 sets, 90*3


    150 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Organizized", Powerman 5000
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  19. #394
    LittleJake JSully's Avatar
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    time to make them buy a rack
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #395
    The Highland Brawler Geometheus's Avatar
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    JSully: Agreed !!! .... maybe after I have been here a bit longer I can pull for that

    9/23/2010

    This was my workout from Thursday. Friday I did not work out. Saturday and Sunday was moving day into the new digs so plenty of lifting and moving was done those two days.

    Workout: -2:45pm

    Warmup- light stretching

    Rows to Good Mornings to Curls than a break 5 times:
    Seated Rows 100*15, 140*15, 200*15, 240*15, 260*10
    Good Mornings 100*15 for 5 sets
    Std Alt Curls 40*10 for 5 sets


    Bench to Pushdowns to Leg Press to Calfs than a break 3 times:
    Incline BB BP 135*10, 155*10, 175*10
    Tricep Pushdowns 70*10 for 3 sets
    Leg Press 250*15 for 3 sets
    Calf Press 250*20 for 3 sets


    0 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Riders on The Storm", The Doors
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  21. #396
    The Highland Brawler Geometheus's Avatar
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    9/28/2010

    No Workout on Monday. Sorry for posting this Tuesday workout late. I plan on getting in another workout today and hopefully also posting it to get back on cycle for posts.

    Workout: -10:00am

    Warmup- light stretching

    Machine BP to Military Press to Leg Raises than a break 5 times:
    Machine BP 130*15, 150*15, 180*12, 210*10, 240*10
    Military Press 100*10, 120*10, 140*10, 160*10, 180*3 - real struggle at 180
    Hanging Leg Raises Lower BW*20 for 5 sets


    Curls to Pulldowns to Lat Raises to Side Bends to French Press than a break 3 times:
    DB Alt Std Curls 35s*10 for 3 sets
    Lat Pulldowns 130*10, 145*10, 160*10
    Lat Raises F/S 15s*20 for 3 sets
    Oblique Side Bends 50s*20 for 3 sets
    French Press 50*15 for 3 sets


    150 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Hot N Cold", Katy Perry
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  22. #397
    The Highland Brawler Geometheus's Avatar
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    9/29/2010

    Workout: -1:45pm

    Warmup- light stretching

    Deadlifts to Rows to Chin-ups than a break 5 times:
    Deadlifts 3rd Pin 135*10 wmup, add ontop of BOSU 135*10, 185*10, 225*10*2 sets, one arm L/R 185*6
    BentOver Rows 240*10, 260*10, 280*10, 300*10, 320*10
    Chin-ups BW*4 for 5 sets - had to start and stop a bit


    Squats to Dips to One Arm Kick Backs to Curls than a break 5 times:
    Squats 135*15, 185*12, 225*10 for 3 sets
    Dips BW*8 for 5 sets
    One Arm Kick Backs 20s*15, 25s*10 for 4 sets
    Std Curls 35s*10, 40s*10, 45s*10, 50s*10 for 2 sets


    0 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Walk", Pantera
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  23. #398
    WBB Team Captain Coke's Avatar
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    Good deal man, keeping it moving in here.

  24. #399
    The Highland Brawler Geometheus's Avatar
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    Coke: Thanks buddy. Thus far having a gym in the basement of the new offices has been a real blessing. Many employees use the facility and it is always open so if I get in early or stay late I can still use it. As I mentioned earlier they are going to be adding some additional weights and that will be a big help but in the mean time I continue just to adapt and be creative with the equipment present. To find time what I try to do as a rule is go during my lunch hour and than just drink a protein shake at my desk before and after instead of going out to eat. Probably better for me anyway not to be eating out to much.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  25. #400
    The Highland Brawler Geometheus's Avatar
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    10/4/2010

    Yesterdays workout. Was a busy day at work but took a break to get this in and then stayed late to finish a bunch of stuff. Feeling tired this morning but need to shake it off leg day.

    Workout: -5:30pm

    Warmup- light stretching

    Smith BP to Smith Military Press to Leg Raises than a break 5 times:
    Smith Machine BP 135*15, 185*10, 225*8 for 3 sets - I dont think I have a straight motion or else this would not have been as difficult
    Smith Military Press 135*8 for 5 sets - went to ear level behind head
    Hanging Leg Raises Lower BW*20 for 5 sets - getting easier might add a ball or bb next time


    Curls to Lat Raises to Side Bends than a break 5 times:
    Seated Curls 30s*10, 35s*10, 40s*10, Standing Curls 45s*10, 50s*7
    Lat Raises F/S 15s*20 for 5 sets - real fight for last set
    Oblique Side Bends 50s*20 for 5 sets


    150 crunches, 0 squats, 0 pushups

    Cool Down

    Song of the Workout: "Breaking the Habit" , Linkin Park
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

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