I had to check out the DB Swings on youtube to make sure what it was. They had two types both were from a squat position but one guy did it with 1 arm and went over his head and the other guy grabbed it with 2 hands and brought it to eye level. Just curious as to which type you were doing.
__________________ -50# by 4/1/10 2 down 48 to go.
just a very different style than what I'm used to, so hard to say. you seem to know what you're doing.
If you're looking to add size though, is this stuff kinda high cardio enducing? i'm not using the right term because my brain is shot. But just wasn't sure if this was more fat burning than muscle building?
Timed Single Arm DB Snatch: Warmup (45lb x 6) (65lb x 3) 6 Sets of 65lb x 6/Arm (~55 Seconds - 5 Seconds)
1 Minute Low Intensity Cycle - Level 5/12
Complex B
Timed Hang Clean: 4 Sets of 145lb + 10lb x 8, 6, 6, 6
1 Minute Low Intensity Cycle - Level 5/12
Complex C
Snatch Grip Deadlifts: 4 Sets of 205lb x 8
30 Second Low Intensity Cycle - Level 5/12
Decline Speed Bench: 4 Sets of 135lb x 15
30 Second Low Intensity Cycle - Level 5/12
Complex D
Underhand BB Row: 4 Sets of 135lb x 8
Sprinter Abs: 4 Sets of BW x 20
1 Minute Low Intensity Cycle - Level 5/12
Conditioning: Racquetball Court 3-Line Suicides:
3 x 3 Line Drill (~100M) < 1:00
1 Minute Rest
Repeat x 5
Loved the timed sets last week so decided to do them again today. Felt superhuman strong on the snatches and all the 6 x 6 were under 55 seconds! Went up 10lb's on hang cleans and really tore the traps up with these due to the explosiveness (6 reps in 30 seconds!). Everything else felt good and strong but I was whooped by the end of the suicides!
Was doing fine with my active recovery on the bike. A good solid, but difficult 30 minutes on the bike....then I had fun with our new toy at the gym, the Ergometer! Concept 2 Baby! Once I got my rhythm on it, I started to throw intervals in there. Stupid, yes. Painful, yes. Fun, HELL YEA! 8 - 1 Minute Sprints which were filled with a lactic acid burn in the quads and back like no other. I have found a new best friend to add to my circuits/deck of cards/conditioning! Should be nice and sore tomorrow!
The Exercise: Warmup (95lb x 6) 8 Sets of 115lb x 6
1 Minute Low Intensity Cycle - Level 5/12
Complex B
Swiss Ball DB Bench: 4 Sets of 70lb x 8
Chins: 4 Sets of BW x 6 w/ Negatives
1 Minute Low Intensity Cycle - Level 5/12
Complex C
Plank - Feet on Bench/Arms on Swiss Ball: 2 Sets of 90 Seconds
1 Minute Low Intensity Cycle - Level 5/12
Complex D
Side Plank: 2 Sets/Side of 60 Seconds Each
1 Minute Low Intensity Cycle - Level 5/12
Shit, "The Exercise" is a lot harder than I thought it was going to be going into it. Power Clean, Front Squat, Push Press....all in one exercise. 8 Sets of 6 were pretty demanding on that and I was sweating up a storm, not to mention the lactic acid in the legs and arms! Didn't have much left in the tank after those so I finished off with a nice DB Press/Pullup combo and some great stability ball planks!
Conditioning: 500M Rowing Intervals
500M Row @ 1:40 - 1:45 Pace
1:00 Rest
Repeat x 5
These were a lot harder than they should have been because my legs and back were fried from the workout but I managed to keep a great pace for the 500. 500M is so damn hard, comparable to the 400M sprint. Its not a dead sprint but to keep up a 1:45 pace you gotta be putting in some intense effort. Legs and back are shot. Food and sleep here I come!
Just something to get the blood flowing. Legs were quite tender after yesterdays power clean - front squat session. Still looking to change up the split to an upper lower so I might give a few more light days before starting that bad boy up.
Quick session today as I am booked with clients. Decided to up the reps of face cards to get some more intensity. Added another 10 reps of everything which actually made a big difference with the burpees and DB swings. 15 burpees is much more lactate inducing than 10 and I was feeling it. Great session as I tried to keep the intensity at 100% all the way through knowing it would be a short one.
Total Time: Deck of Cards ~ 32 Minutes 15 Seconds (+ 4 Mintues off of PR)
Single Arm DB Clean & Press: Warmup (45lb x 6) (65lb x 3) 12 Sets of 80lb x 3/side
30-45 Seconds Rest
Complex B
Single Arm DB Row: 4 Sets of 90lb x 8 (Rest Pause 12 Reps Last Set)
30 Seconds Low Intensity Cycle - Level 5/12
Front Squat: 4 Sets of 135lb x 8 (Rest Pause 12 Reps Last Set
30 Seconds Low Intensity Cycle - Level 5/12
Complex C
Decline Bench Press: 4 Sets of 155lblb x 8
Glute-Ham Raise: 4 Sets of BW x 8
30 Seconds Low Intensity Cycle - Level 5/12
Complex D
Weighted Rope Crunches: 4 Sets of 100lb x 8
Conditioning: Tabatta Jump Rope
20 Seconds Max Intensity Rope Turms (Sprinter Style)
10 Seconds Rest
Repeat x 8
5 Minute Stretch/Walk Around Gym
20 Seconds Max Intensity Rope Turms (Sprinter Style)
10 Seconds Rest
Repeat x 8
Switched up the sets and reps on the DB Clean and Press. Did 12 sets of 3 reps per arm with 30 - 45 seconds rest. I was planning on 10 x 3 - Waterbury Style but I had more in me after 10 sets so I killed the last 2. This was intense nonetheless! I will try and get 10 sets of 85lb next time. All other exercises were smooth and strong and I will increase weight next workout. I am a sucker for full body. I can't seem to make myself do any other workout. I like hitting everything each time in the gym (plus olympic lifting is full body too.)
Sickly intense session. By far the hardest 20 sets of 15 seconds in my life. These were brutal on the quads and hammies today. I upped the wattage while still maintaining a crazy high RPM. Felt the burn a lot more in the last few seconds of each sprint which was amazing in a masochistic kind of way. Sweating my butt of and lots of people staring. Off topic, when I got out of the shower I saw sick veins in my legs...yes, quads....lots of blood flow to those bad boys....oh and striated glutes today!! Damn I need to be eating more.
Single Arm DB Snatch: Warmup (45lb x 6) (65lb x 3) Rolling 30's - 10 Sets of 70lb x 3
30-45 Seconds Rest Between Sets
Complex B
Hang Clean: 6 Sets of 155lb x 5
45 Seconds Low Intensity Cycle - Level 5/12
Complex C
Deadlifts: 4 Sets of 225lb x 8
1 Minute Low Intensity Cycle - Level 5/12
Complex D
Incline DB Press: 3 Sets of 60lb x 12
Supinated Lat Pulldown: 3 Sets of 120lb x 12
1 Minute Low Intensity Cycle - Level 5/12
Complex D
OH Squats: 2 Sets of 45lb x 15
Hammer Curls: 2 Sets of 25lb x 15
1 Minute Plank: 2 Sets of BW x 1 Minute
Cooldown - 1500M Row @ 2:00/500M
Rolling 30's with the DB snatch was tough. It is more like 3 reps per arm so there isn't much break at all. Huffing and puffin by the end of these. Hang cleans went great, nice and explosive. First time doing regular deadlifts in a while and 225 went up super easy for 8 so I will have to bump that up next time. Didnt' want much more CNS strain for the day so I went high rep for chest/back/auxilary lifts. Felt good. Hit the core a little differently with the OH squats and planks. Oh, and yes, I still find rowing fun...except it hurts my ass - the seat is too hard!
My friend was in the gym when I got there so I decided to challenge him (yes, very competitive) to a workout. He was gonna just run on the treadmill for cardio anyway so it was for the best anyway. This was so fun. He did alright for the first few cards (I scaled everything down for him - most were half of the prescribed). The jokers came early and often which took a lot out of us in the beginning but he did great. He maintained within 5-10 cards the whole time but he loved it! It was nice having company/competition during it although it wasn't much of a push. Im happy I beat my previous PR as the body was a bit second hand today. I did a few extra cards while he finished up and he was overcome with nausea and endorphins. He ended up throwing up but he said it was well worth it and he wants to do it again!
Total Time: Deck of Cards ~ 31 Minutes 15 Seconds (-1 Mintues off of PR)
Hang Clean:
105lb x 6
115lb x 4
135lb x 3
155lb x 5
155lb x 5
155lb x 5
155lb x 5
155lb x 5
Deadlift - Mixed Grip - Raw:
235lb x 8
235lb x 8
235lb x 8
235lb x 8
Single Leg Squat:
105lb x 12/Leg
105lb x 12/Leg
105lb x 12/Leg
Wide Grip Pull Ups:
BW x 8
BW x 8
BW x 6 + 2 10 Second Negatives
BW x 5 + 3 10 Second Negatives
DB Row:
75lb x 12/Arm
75lb x 12/Arm
75lb x 10/Arm (2 Rest Pause)
Conditioning Complex
60lb Straight Bar Curl x 10
Sprinter Crunches x 20
1 Minute Sprint Cycle - 300W @ 135RPM
Repeat x 4
Switched up the routine finally. Going to be doing a 2 on, 1 off split. Legs/Back/Traps on Day 1 and Chest/Shoulders/Tri's on Day 2. This will allow me to keep the olympic lifts on the legs and back day which are their primary focus. All rest period is 60 seconds which was weird for me because I haven't done a straight set workout in ages. I always do complexes or cycle between exercises. 60 seconds seemed like forever but it might be too short of a rest on the strength exercises. The outline can be seen here: New Split. Overall first day went well. My goals is to add some size and strength on this new split which will cut down on my conditioning. I will throw it in at the end and on off days just because I enjoy my DoC's and sprints.
DB Bench:
50lb x 10
65lb x 6
70lb x 8
70lb x 8
70lb x 6 (2 Rest Pause)
70lb x 6 (2 Rest Pause)
Decline Bench Press:
135lb x 10
135lb x 10
135lb x 10
Push Press:
10 Sets of 135lb x 3
Dips:
BW x 12
BW x 12
BW x 12 (2 Rest Pause)
BW x 12 (4 Rest Pause)
Conditioning Complex:
2 Sets Tabatta Jump Rope (20 Seconds Max Sprint w/ 10 Seconds Rest x 16)
Clap Pushups x 10
1 Minute Jump Rope
Repeat x 4
Day 2 of my new split went good. It again was quite awkward not huffing and puffing during lifting as I was doing straight sets but I guess i need to focus on getting bigger and stronger as i am already quite lean. Everything felt strong but I could tell my body was not used to that specified volume. Push Presses went really good, only 45 seconds rest on those - 1 minute for all other exercises. Tabatta jump rope kicked my ass again as my shoulders were burning to turn the rope fast enough. Clap pushups were fun as always.
5 Minute Run around the gym with stairs/hills/etc...
Leg Swings, Dynamic Stretches
Hill Sprints: 12-15% Uphill Grade:
110M Hill Sprint ~ 16 Seconds (HR Max ~ 180!!)
Walk Down Hill Rest ~ 50 Seconds (HR Min ~ 150)
x 20
LI Treadmill Walk:
15 Mintues - 4.0 Speed - 2.0 Incline
HR ~ 135
First time doing hill sprints in a few weeks and man they took more out of me than I was thinking. Warmed up nicely but the first few sprints were very taxing! I knew I had to mentally "sack up" and just go balls to the wall intensity on these. I didn't think I could do 20 without passing out, but once I got into the mindset it went great. HR peaked over 180 at times which is VERY high for me so I know I was working @ max effort. Great workout. Short - Intense. Don't know how excited I am for Legs/Back tomorrow but I'm sure I can psych myself up for it!
Power Clean:
95lb x 8
105lb x 8
105lb x 8
105lb x 8
105lb x 8
Front Squat:
115lb x 12
115lb x 12
115lb x 12
Leg Press:
405lb x 12
405lb x 12
405lb x 12
--Superset With--
SLDL:
135lb x 12
135lb x 12
135lb x 12
T-Bar Row:
2 Plates x 12
2 Plates x 12
2 Plates x 12
Supinated (Chin-Style) Lat Pulldown:
135lb x 12
135lb x 12
135lb x 12
Upright Row:
70lbx 12
70lbx 12
70lbx 12
--Superset With--
BB Curl:
50lb x 12
50lb x 12
50lb x 12
Cooldown: 1500M Row @ 1:55 500M Pace
A little rundown after 5 classes and 3 clients today so I took it lighter with the loads and increased the reps. Overall everything was good/smooth/controlled. Didn't want to tax the CNS too much so I did straight sets except for the 2 "time saver" supersets....I like how I can incorporate rowing into this day because it hits the right bodyparts!
Incline Press:
115lb x 10
135lb x 6
10 Sets of 155lb x 3
DB Press:
65lb x 10
65lb x 8
65lb x 8
65lb x 6
--Supersetted With--
DB Fly:
30lb x 12
30lb x 12
30lb x 12
30lb x 10
Seated DB Press:
40lb x 8
40lb x 8
40lb x 8
40lb x 6 (+2 Rest Pause)
Decline CGBP:
135lb x 8
135lb x 6
135lb x 6
135lb x 6
DB Side Laterals:
20lb x 15
20lb x 15
--Supersetted With--
Rope Pressdown:
60lb x 12
60lb x 10
Conditioning Complex:
100 Rope Turns
20 Pushups
Repeat x 5
15 Minutes Jump Rope
Another good day in the weight room. I like the 10 x 3 setup so I did it first for Incline Press. Got all the reps pretty solidly so I might add 5lb to that. It took more out of me than I was expecting which shows in the decline of weight in the latter exercises. Overall hit everything hard and was a good day.[/center]
Another sick deck of cards session. I really focused on keeping the intensity up at all times for every exercise. The burpee jumps were explosive, the med ball slams were earth shattering and the db swings were quick and precise. Great session and sweating up a storm by the end. HR was pumping good on these topping out @ 174 which is about max for me.
Deadlift - Mixed Grip - Raw:
135lb x 8
185lb x 6
225lb x 8
225lb x 8
225lb x 8
225lb x 8
225lb x 8
225lb x 8
- Drop -
135lb x 20
Leg Press:
405lb x 8
405lb x 8
405lb x 8
405lb x 8
--Superset With--
Hamstring Curls:
70lb x 8
70lb x 8
70lb x 8
70lb x 8
Walking Lunges:
45lb x 8/Leg
45lb x 8/Leg
45lb x 8/Leg
45lb x 8/Leg
Waterbury Walks:
135lb x 10 Steps x 10 Round Trips
225lb x 10 Steps x 6 Round Trips
225lb x 10 Steps x 6 Round Trips
Conditioning Complex:
6 Right Arm DB Cleans
6 Left Arm DB Cleans
6 Right Arm DB Snatches
6 Left Arm DB Snatches
1 Minute Cycle
No Rest - Repeat x 4
Cooldown: 10 Minutes Bike @ Various Wattages & RPM (~75 Max Intenxity)
A great lower body day today. I switched it up a little bit, I think back, biceps, and legs on one day was too much so I will just be hitting upper/lower for the time being. Today was deadlift lower day and I killed it. All sets were 1 minute rest, lots of lactic acid flowing! Waterbury walks are basically deadlift the weight, take 10 steps, set the weight down, pick it up and walk back, and repeat. Absolutely killer on the grip and especially after deadlifts already. The conditioning complex took me back to my full body sessions but this time it was pure speed. HR got up there and was a great finisher!
Easy active recovery session from the strong leg session yesterday. Didn't have time for much else with 4 clients and 5 classes today. Upper body tomorrow!
Swiss Ball DB Bench:
45lb x 8
65lblb x 6
75lb x 8
75lb x 6
75lb x 6
75lb x 6
75lb x 6
75lb x 6
Pull Ups:
BW x 8
BW x 8
BW x 8 + 1 Negative
BW x 6 + 2 Negative
--Superset With--
Dips:
BW x 12
BW x 12
BW x 12
BW x 10 + 2 Rest-Pause
DB Row:
75lb x 12
75lb x 12
75lb x 12
--Superset With--
Depth Plyo Pushups:
BW x 8
BW x 8
BW x 8
Clean & Press:
95lb x 10
95lb x 10
95lb x 8 + 2 Re-Grip/Rest-Pause
--Superset With--
TRX Curl:
BW x 12
BW x 12
BW x 10
Conditioning Complex:
100 Rope Turns Sprint Style
12 Feet/Hands Swiss Ball Pushups
No Rest - Repeat x 4
300 Meter Shuttles: 1 Min Sprint/1 Minute Recovery
No Rest - Repeat x 5
Sick upper body day today. Loved all the supersets. Went strong on the DB presses and then just torched the rest of my upper body with various exercises. The clean and press were explosive and quick. Swiss ball pushups are rough after the upper body session especially balancing the feet and hands on swiss balls. Pull Up/Dip combo is a classic upper body superset gauranteed to add size/strength and I love it! Good day overall and the 300 meter shuttles were easier than usual, will have to decrease rest time.
This was quite a session. I wanted to utilize longer, lactate inducing intervals to really test the beta-alanine effects in CORE ABC. I upped my dosage to 3 scoops as I was going to be doing about 60 minutes of intervals so I felt it was well deserved. The random intensities really kicked me in the ass in the transition stages but once I got in the groove of that "stage" I managed to zone out and just pedal. Felt great even though I did feel the lactate creeping up on me at the last minute or so of each hill. Long ass session - 60 Minutes. Definetly took advantage of some of the easier hill's (read: drank majority of CORE on these) so that I was gearing to go on the hard ones. Could have gone all night, felt good, endurance was up and good session overall. I'm liking the endurance increase I have seen so far.
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