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Thread: Coqui's journey to a six-pack (My journal)

  1. #26
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    You're doin fine bud...I was doing the big three 3x a week in a 5x5 scheme as well for a long while...def takes a toll on the body and mind but looks like you're hangin in there.

  2. #27
    Senior Member Coqui's Avatar
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    Quote Originally Posted by borracho View Post
    You're doin fine bud...I was doing the big three 3x a week in a 5x5 scheme as well for a long while...def takes a toll on the body and mind but looks like you're hangin in there.
    Thanks!

    Yeah my body adapts to it well when I'm doing it to gain mass. I'm not really feeling the soreness in my legs like when I did the full 5 X 5 but I think the Wednesday workouts, not doing squats helps me with that.

  3. #28
    Senior Member Coqui's Avatar
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    Ok sorry Monday I was incredibly busy at work so I didn't post as much as I would want.

    Monday's workout:

    Crossfit's Fran:

    21 X Front Squat to Push Press (I did it @ 135 pounds)
    21 X Pullups

    15 X Front Squat to Push Press (Dropped down to 95 pounds)
    15 Pullups

    9 X Front Squat to push Press (Did the prescribed 65 pounds)
    9 X Pullups

    Various ab exercises.

  4. #29
    Senior Member Coqui's Avatar
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    Today's routine:
    21 X Burpees
    21 X 55lb Kettlebell swings
    21 X 24" Box Jumps

    15 X Burpees
    15 X 55lb Kettlebell swings
    15 X 24" Box Jumps

    9 X Burpees
    9 X 55lb Kettlebell swings
    9 X 24" Box Jumps

    3 sets of the following:
    25 Jumping Jacks
    25 BW Squats
    50 crunches

  5. #30
    Senior Member Coqui's Avatar
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    Today's routine:

    300 workout

    25 pullups
    50 deadlifts @ 135 pounds
    50 pushups
    50 box jumps @ 36" (the 24" one was in use)
    50 Floor Wipers @135 pounds
    50 Clean & Press @ 35 pound kettlebell
    25 pullups.

    Total time 17:35 minutes

  6. #31
    Senior Member Coqui's Avatar
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    Work has been kicking my ass so I haven't been able to do everything I wanted to do.

    Today's workout was the Filthy Fifty. I didn't do it for time because well......I knew I'd suck at it.

    50 box jumps
    50 jumping pullups
    50 kettlebell swings @ 55 pounds
    50 squats @65 pounds
    50 pushups
    50 push presses @ 65 pounds
    50 knees to elbows
    50 burpees
    Last edited by Coqui; 09-03-2010 at 12:55 PM.

  7. #32
    Senior Member Coqui's Avatar
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    Today due to the long break between workouts because of the holiday, I just did the bear complex

    95 X 7
    115 X 7
    135 X 7
    155 X 7
    155 X 7

    50 Pushups
    Various ab exercises

  8. #33
    Senior Member Coqui's Avatar
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    Sorry for the lack of response in this thread.....work has made me too busy to go, or with long weekends/birthday, etc. I haven't been able to make it to the gym....I made up for it today.

    50 X 24" Box Jumps
    50 X BW Squats
    50 X 55 lb Kettlebell swings
    50 X Pushups (was going to do burpees, but I would have died literally)
    50 X Bent over kettlebell rows (55 lb)

    Then 3 sets of
    50 jumping jacks
    50 crunches

  9. #34
    Senior Member Coqui's Avatar
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    Today I must have been a glutton for punishment:

    5 circuits at the follwoing weight (no break between each exercise) 135, 145, 155, 165,175 (the last set, I had to stop after the first two exercises for a bit before moving on)

    Deadlift X 5
    Cleans X 5
    Press X 5
    Squat X 5

    Wow that hurt. Just because I wasn't hurting enough

    135 lb Bench Press X 50
    Ab exercises.

  10. #35
    Senior Member Coqui's Avatar
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    Today's workout:

    3 sets of the following (progressing to the next exercise without stopping):

    12 deadlifts
    9 Hang Power Cleans
    6 Overhead Presses

    Done at 135, 145, 145, 145, 155 lbs.

    I am now convinced if you ever need to work on your grip strength, hang power cleans are the best way to work them out. My forearms are on fire.

    Also did Knees to elbows, planks, Ab Wheel, and 150 crunches (3 sets of 50)

  11. #36
    Senior Member Coqui's Avatar
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    Todays Routine:

    3 sets of the following:

    25 X BW pushups
    25 X 30lb Medicine Ball slams
    25 X 35lb Overhead Press
    25 X 55lb kettlebell Goblin Squats

    Various ab exercises

  12. #37
    Senior Member Coqui's Avatar
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    This past week, I felt like I neglected my legs and lower torso, so today's routine:

    Exercises performed on a barbell weighing 115, 135, 155, 175 each set.

    Circuit consisted of
    5 X Deadlift
    5 X Full Cleans (including getting down into the front squat position)
    5 X overhead Press
    5 X Squats

    Followed by 25 Burpees + 36" Box Jumps (Jumping on box after each Burpee)

  13. #38
    Senior Member Coqui's Avatar
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    Today's workout was all bodyweight.

    The object was to do this for 20 minutes. My goal was 10 sets.

    5 Pullups (no kipping)
    10 Pushups
    15 Squats (past parallel)

    I did 12 sets. Now my fingers quiver when I close my hands

  14. #39
    Senior Member Coqui's Avatar
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    Today's routine:

    3 sets of the following:
    9 X 135lb Sumo Deadlift High Pull
    12 X 55lb Kettlebell swings
    15 X 55lb kettlebell Goblin Squats

    3 sets of the following:
    1 minute jump rope (last 15 seconds doubleu unders)
    1 minute jumping jacks

    My legs were on fire for this

  15. #40
    Senior Member Coqui's Avatar
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    So today, my workout partner had to skip so I decided to go heavy to see if I still had it (also to test if this pain on the right side of my right knee was something to concern myself with)

    Squats
    135 X 5
    225 X 5
    315 X 5
    365 X 5
    405 X 3

    My knee is fine and I only lost 2 reps in the past 2 months.

    Bent over Barbell rows
    95 X 5
    135 X 5
    155 X 5
    185 X 5

    Bench Press
    135 X 5
    185 X 5
    225 X 5
    275 X 5
    315 X 2

    Various ab exercises

  16. #41
    Senior Member Coqui's Avatar
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    Finished up the heavy sets today.

    Deadlift
    135 X 4
    225 X 5
    335 X 5
    405 X 2

    Overhead Press
    130 X 5
    150 X 5
    170 X 5
    190 X 2

    45lb Pushups X 15
    90lb Pushups X 10
    135lb Pushups X 3

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