Workout 6
March 3
Ok, I gotta find a way to post these things more efficiently.
Today I used BIU for the first time. And I like it much better than LITup. Really clean energy with no shakey hands. I felt focused.
Top Range Rack Pull Static Hold
1)315 x 6 sec
2)315 x 5
3)295 x 5
I'm still trying to figure out my weight on this. Looks like I gotta dial it down about 15 more lbs. Which is fine, no ego here.
EDT 1
Squat 215 lbs PR
Leg Curl 60 lbs
1 minute rest intervals
Squat/Leg Curl: 6/6, 5/5, 4/5, 3/6, 2/6, 2/4, 1/3, 1/3, 1/1
Total Time 15:39
Seated Calf Raise Static Hold
1) 145 x 10 sec
2)145 x 15 sec
EDT 2
Cable Curl 150 lbs.
Hyperextensions 25 lbs.
1 minute rest intervals
Cable Curl/Hyperextensions: 6/6, 6/6, 6/6, 6/6, 6/6, 6/6
Total Time 12:58
Dragon's First BP Run
Steady State Cardio
Steady State Cardio fasted for 45 minutes (just a brisk walk)
Workout 7 of 3.0
Workout #7
March 7
Static Holds
Decline Barbell:
1) 245 lbs x 10 sec
2)245 lbs x 15 sec
EDT 1
Dips (bodyweight)/1 arm dumbbell row (65 lbs)
15/6, 20/5, 15/5, 15/4, 27/4
Total Time = 17:30
Static Holds
Seated Overhead Press
1) 145 lbs. x 10 secs
2) 145 lbs. x 13 secs
EDT 2
Incline DB Curl (35 lbs)/Overhead Tri Extension (50 lbs.)
5/6, 5/6, 4/5, 3/5, 3/4
Total Time = 16:40
Additional Core Work
Cable Curls (160 lbs.)
Planks 60 secs all sides
What I'll do tomorrow is some very light lower back work with my Life Line Power Wheel.
March 7
Static Holds
Decline Barbell:
1) 245 lbs x 10 sec
2)245 lbs x 15 sec
EDT 1
Dips (bodyweight)/1 arm dumbbell row (65 lbs)
15/6, 20/5, 15/5, 15/4, 27/4
Total Time = 17:30
Static Holds
Seated Overhead Press
1) 145 lbs. x 10 secs
2) 145 lbs. x 13 secs
EDT 2
Incline DB Curl (35 lbs)/Overhead Tri Extension (50 lbs.)
5/6, 5/6, 4/5, 3/5, 3/4
Total Time = 16:40
Additional Core Work
Cable Curls (160 lbs.)
Planks 60 secs all sides
What I'll do tomorrow is some very light lower back work with my Life Line Power Wheel.
Regarding 5 Workout Bridge
Hey bro,
I'm trying to follow along your earlier posts where you did the 5 workout bridge from 2.0, but I can't figure out where you got your EDT sets from. I'm reading through 2.0 and I found the bench and squat scheme you used, but am not finding the EDT sets you were doing.
Can you tell me where you found those?
I'm trying to follow along your earlier posts where you did the 5 workout bridge from 2.0, but I can't figure out where you got your EDT sets from. I'm reading through 2.0 and I found the bench and squat scheme you used, but am not finding the EDT sets you were doing.
Can you tell me where you found those?
Normally, GLP 1 is subsequent to Bridge, but what i did was the 5 workout bridge then 3.0 as outlined in the dietary guidelines pdf you'll get later. As long as you stay within the shell of the BP you should be ok.
I hadnt trained in 2 months so i had no idea what my max numbers were or what my work capacity was. So instead of going straight into 3.0 i did the bridge to get my max numbers to plug into 3.0.. There are pros and cons: cons are i stay in feast longer, need more supplements plus higher risk of burnout. Pros were i went into 3.0 with newfound strength. I also believe that "burning" the movements into my CNS actually decreased my risk of future injury even if feast is longer. Plus i gained lots of strengh in a very small amount of time.
For those five workouts i spent up to 2 hours a workout practicing my form and doing additional core accesory movements to bolster my progress. Eating DURING those sessions were important (the formula).
I think my biggest regret so far was investing in supplements instead of the irondmind squat belt. It would have came in handy during those 5 workouts.
I hadnt trained in 2 months so i had no idea what my max numbers were or what my work capacity was. So instead of going straight into 3.0 i did the bridge to get my max numbers to plug into 3.0.. There are pros and cons: cons are i stay in feast longer, need more supplements plus higher risk of burnout. Pros were i went into 3.0 with newfound strength. I also believe that "burning" the movements into my CNS actually decreased my risk of future injury even if feast is longer. Plus i gained lots of strengh in a very small amount of time.
For those five workouts i spent up to 2 hours a workout practicing my form and doing additional core accesory movements to bolster my progress. Eating DURING those sessions were important (the formula).
I think my biggest regret so far was investing in supplements instead of the irondmind squat belt. It would have came in handy during those 5 workouts.
3.0 Workout #8
Static Hold Top Range Rack Pull
1)315 x 5 sec
2)295 x 6 sec
EDT 1
Squat 185 lbs./ Leg Curl 60 lbs: 6/6, 5/6, 5/5, 4/4, 4/4
Time = 17:14
Static Hold Seated Calf Raise
1)160 lbs x 15 s
2)180 lbs x 15 s
EDT 2
Lower Back Machine/Cable Curl: 6/6, 6/6, 6/6, 6/6
Time = 16:42
Planks 30s, 60s
I skipped Romanian deadlift because my lower back felt very suspicious today. I wonder why. I don't know, but I know I'm developing a kind of inner warning signal when it comes to these things. I guess thats a plus.
Overall a crappy workout. I'll make it up.
1)315 x 5 sec
2)295 x 6 sec
EDT 1
Squat 185 lbs./ Leg Curl 60 lbs: 6/6, 5/6, 5/5, 4/4, 4/4
Time = 17:14
Static Hold Seated Calf Raise
1)160 lbs x 15 s
2)180 lbs x 15 s
EDT 2
Lower Back Machine/Cable Curl: 6/6, 6/6, 6/6, 6/6
Time = 16:42
Planks 30s, 60s
I skipped Romanian deadlift because my lower back felt very suspicious today. I wonder why. I don't know, but I know I'm developing a kind of inner warning signal when it comes to these things. I guess thats a plus.
Overall a crappy workout. I'll make it up.
3.0 workout 9
march 13
Decline Barbell Static Hold
1) 275 x 10s
2) 295 x 12s
EDT1
Dips (BW)/1 arm row (70 lbs)
25/3, 31/3, 30/2, 15/3, 25/3
time = 20:19
Seated Overhead Press Static Hold
1)165 x 10s
2)165 x 13s
EDT2
incline curl (37.5 lbs)/Overhead Tri Extension (70 lbs)
3/3, 3/3, 3/3, 3/3
Time=15:14
Core Work
Cable Crunch both standing and kneeling with 150 lbs: 3 sets of 10
Planks
Back Extensions w/ 10 lbs x 3 sets of 12
glute/ham raises: 10 (assisted)
I find if I use the rope attachment on the pulley and raise the attachment all the way up, I can simulate my judo movements with lots of weight!
It can only help. my mid section now appears "bulky", at least compared to when I started.
Hopefully I can heal in two days, but I'm almost at the end and I have NO intention of getting myself injured now. So I've doubled my KA intake but if I need the extra rest I'll take it in preparation for workout 10.
It's good to almost be done with feast. I grow tired of eating so much.
Decline Barbell Static Hold
1) 275 x 10s
2) 295 x 12s
EDT1
Dips (BW)/1 arm row (70 lbs)
25/3, 31/3, 30/2, 15/3, 25/3
time = 20:19
Seated Overhead Press Static Hold
1)165 x 10s
2)165 x 13s
EDT2
incline curl (37.5 lbs)/Overhead Tri Extension (70 lbs)
3/3, 3/3, 3/3, 3/3
Time=15:14
Core Work
Cable Crunch both standing and kneeling with 150 lbs: 3 sets of 10
Planks
Back Extensions w/ 10 lbs x 3 sets of 12
glute/ham raises: 10 (assisted)
I find if I use the rope attachment on the pulley and raise the attachment all the way up, I can simulate my judo movements with lots of weight!
It can only help. my mid section now appears "bulky", at least compared to when I started.
Hopefully I can heal in two days, but I'm almost at the end and I have NO intention of getting myself injured now. So I've doubled my KA intake but if I need the extra rest I'll take it in preparation for workout 10.
It's good to almost be done with feast. I grow tired of eating so much.
3.0 workout 10
March 16 Fri
TOP RANGE RACK PULL
1)300 x 5s
2)290 x 10
These rack pulls turned out to be easier without the straps. I use an underhook grip with both hands supinated and this takes a tremendous amount of pressure off of my shoulders (I have small bones). I gotta pick up a pair of straps with some elastic threaded into the cloth to help grab the iron.
EDT 1
squat 220 lbs PR / seated leg curl 130 lbs
3/3, 2/3, 1/3, 2/3
Time =18:20
CALF RAISE STATIC HOLD on leg press machine
1)150 x 15s
2)250 x 10
EDT 2
Cable Crunches 87.5 lbs / hyper extensions 25 lbs.
6/12, 6/12, 6/12, 6/12
Time = 17:00
TOP RANGE RACK PULL
1)300 x 5s
2)290 x 10
These rack pulls turned out to be easier without the straps. I use an underhook grip with both hands supinated and this takes a tremendous amount of pressure off of my shoulders (I have small bones). I gotta pick up a pair of straps with some elastic threaded into the cloth to help grab the iron.
EDT 1
squat 220 lbs PR / seated leg curl 130 lbs
3/3, 2/3, 1/3, 2/3
Time =18:20
CALF RAISE STATIC HOLD on leg press machine
1)150 x 15s
2)250 x 10
EDT 2
Cable Crunches 87.5 lbs / hyper extensions 25 lbs.
6/12, 6/12, 6/12, 6/12
Time = 17:00
3.0 Workout 11
March 20
Decline Barbell Static Hold
1)300 lbs x 15s
2)300 x 10s
1 Arm DB Row
75 lbs. x 10 reps x 8 x 6 x 4 x 3 x 1
Cable Row
190 lbs. x 1 (75 lbs is the heaviest DB at this gym)
Decline Barbell Static Hold
1)300 lbs x 15s
2)300 x 10s
1 Arm DB Row
75 lbs. x 10 reps x 8 x 6 x 4 x 3 x 1
Cable Row
190 lbs. x 1 (75 lbs is the heaviest DB at this gym)
HIIT Cardio
HIIT cardio w/ jumprope: 12 minutes
-
beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
Just one more very important workout. I'm going for another PR on squat, 225 lbs. I just purchased some weightlifting shoes too but the chuck taylors have been just fine to be honest.beefcake66 wrote:Looks like you're doing quite awesome!
a few more workouts til cruise?
That post workout drink taste bad but works well. That combined with KA and I literally don't get sore. I also add the bcaa's post workout, 10 grams.
Isnt it funny about the cherry juice? Remember what I thought about organic fruit juices in and around the workout?