AllGenetix "Dont Talk About It - Be About It" Log

[GG300]

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.

[AllGenetix]

Crossfit style but with dumbbell and no kettleball.

YouTube - DB Swings

[liftintexas]

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?

[AllGenetix]

Thursday, February 7
A.M. Weights - Full Body

Warmup

• 5 Minute Jog/Skipping
• Mountain Climbers

Complex A

• 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!

[liftintexas]

ignore my previous post - i'm an idiot, understand your training better now

[AllGenetix]

Friday, February 8
Conditioning

Conditioning

Warmup:

• 5 Run around the gym with stairs/hills/etc...
• Leg Swings, Dynamic Stretches

Bike:

• 30 Minutes on Bike
• 100+RPM @ 150 Watts
• HR ~ 130-145

Ergometer (Rowing):

• 1 Minute Sprint @ 1:40/500M Pace
• 1 Minue Slow @ @2:30/500M Pace
• Repeat x 8!

5 Minute Cooldow/Foam Roller/Stretching

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!

[AllGenetix]

Saturday, February 9
P.M. Weights - Full Body

Warmup

• 5 Minute Jog/Skipping
• Olympic Bar Warmup

Complex A

• 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!

[AllGenetix]

Sunday, February 11
Conditioning

Active Recovery

Warmup:

• 5 Run around the gym with stairs/hills/etc...
• Leg Swings, Dynamic Stretches

Treadmill Active Recovery:

• 30 Minute Run @ 70% MHR
• 15 Minutes Incline Walk @ 60% MHR

5 Minute Cooldow/Foam Roller/Stretching

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.

[AllGenetix]

Monday, February 11
Conditioning

Conditioning

Warmup:

• 5 Run around the gym with stairs/hills/etc...
• Leg Swings, Dynamic Stretches

Deck of Cards:

• Clubs - 25lb +5lb Med Ball OH Slam
• Spades - Rope Turns x 10
• Diamond - DB Swing - 50lb
• Hearts - Burpee's

Aces = 15 Reps +3
K = 13 Reps +3
Q = 12 Reps +2
J = 11 Reps +1
10 = 10 Reps
5-9 = # on card
2-4 = 5 Reps
Joker = 1 Minute Max Cycle @ 300 Watt ~ 140RPM

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)

[AllGenetix]

Tuesday, February 12
P.M. Weights - Full Body

Warmup

• 5 Minute Jog/Skipping
• Mountain Climbers

Complex A

• 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.)

[AllGenetix]

Wednesday, February 13
Conditioning

Conditioning

Warmup:

• 5 Run around the gym with stairs/hills/etc...
• Leg Swings, Dynamic Stretches

Bike Sprints:

• 15 Second Sprint @ 170 RPM!
• 45 Second Recovery @ 80RPM
• x 20! @ 300W + 50W

5 Minute Cooldow/Foam Roller/Stretching

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.

[AllGenetix]

Thursday, February 7
A.M. Weights - Full Body

Warmup

• 5 Minute Jog/Skipping
• Mountain Climbers

Complex A

• 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!

[AllGenetix]

Friday, February 15
Conditioning

Conditioning

Warmup:

• 5 Run around the gym with stairs/hills/etc...
• Leg Swings, Dynamic Stretches

Deck of Cards:

• Clubs - 25lb +5lb Med Ball OH Slam
• Spades - Rope Turns x 10
• Diamond - Mountain Climbers x 5
• Hearts - Burpee's

Aces = 15 Reps
K = 13 Reps
Q = 12 Reps
J = 11 Reps
10 = 10 Reps
5-9 = # on card
2-4 = 5 Reps
Joker = 1 Minute Max Cycle @ 300 Watt ~ 140RPM

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)

[AllGenetix]

New Update:

[AllGenetix]

Sunday, February 17
P.M. Weights - Full Body

Warmup

• 5 Minute Jog/Skipping
• 5 Minute Dynamic Warmup/Olympic Complex

Blue = Warmup
Red = Work Sets

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.

[AllGenetix]

Monday, February 18
P.M. Weights - Full Body

Warmup

• 5 Minute Jog/Skipping
• 5 Minute Dynamic Warmup/Olympic Complex

Blue = Warmup
Red = Work Sets

Chest, Shoulders, Triceps

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.