EH denotes each hand, dumbbell reference
/ denotes alternating sets
= denotes super sets
denotes increase
denotes decrease
4/28 Seated overhead press/pull up
135x10/BWx10
135x10/BWx10
135x10/BWx10
Arnold press=close grip pull down palms facing
40EHx12=87.5x12
40EHx12=87.5x12
Hanging lateral raise 10x15
10x15
Incline DB curl 25EHx12
25EHx12
BW-187
This is Steve. I have out of the gym for over a week nursing my elbow. Today was my first day back, pain free which is good. As you can see I am down 14 lbs since I left. I cant lie, I missed you guys.
Today I met a man, this man had an assistant with him at all times. This man had no hands. This man had a smile. This man made me realize how lucky I am just to be able to unzip my own pants. After today I do not find anything to be difficult.
So my training partner ditched me and leg day to go to a sheryl crow concert....with a bunch of dudes........
X denotes a cross jump
= Denotes a double jump
U denotes up set
D denotes down set
UD up down set
Up and down sets will be best explained in an ex.
3XUD- cross jump, normal jump, 2 cross jumps, normal jump, 3 cross jumps, normal jump, 2 cross, normal, 1 cross.
if it is just an U or D i just go one way.
My rope seesions will stay 20 min, the goal is to increase the density from seesion t session. The faster I go, the less I mess up, the less rest, the increase in density. After the density goal is met, I will add 5 min to the sessions. The end goal for my cut is still 6/25, by then I hope to have 40 dense sessions 2-3 times a week. All roping is now exclusive the the leather rope.
ROPE 5 min freestyle
10XUD
5=U
3 min boxer shuffle and speed roping
1 min arm swings.
Total-20 min.
Previous Rope session will be posted on top on new sessions to monitor increase in density.
I miss french fries and beer.
EDIT-Density goal for 5 min increase in thus:
5 min warm up, 4 min speed n arm swings will not change.
10XUD
5=UD
10XUD
5=+
=+ is a double cross, a double jump only where the second passing of the rope is a cross. =+ will never be performed in UDs unless I become white Apollo Creed.
Missed the gym, stupid summer hours. Decided to drop the 3 min of shufflin. now it will just be a mandatory 2 min rope swing cool down. The UD sets are way more intense than speed ropin, I just try to do that during the 5 min free style.
Quote:
Originally Posted by Waittz
ROPE 5 min freestyle
10XUD
5=U
3 min boxer shuffle and speed roping
1 min arm swings.
Total-20 min.
ROPE 5 min freestyle
10XUD
5=UD
10XUD
2 min arm swings
thanks mahler. it took me a bit, but i realized i needed this place, not the other way around. whenever i have a log I tend to work harder and stay more focused an organized.
Was the name change just a for clean slate or am I missing something. Great to have you here again nonetheless.
__________________
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Walk on
With hope in your heart
And You'll Never Walk Alone
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There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
Hit a horizontal push/pull on thurs, elbow pain limited it. The past two days I have been taking on a landscaping project at my house. I put in 15 hours of digging, weeding, carrying 30 lbs bags of rocks etc. Hence no recorded workouts. Elbow is in bad shape, im trying to schedule a trip to the ortho. Depending on how beat up I got from the past two days I will either hit the rope or the weights tomorrow night.
Big(er) Lean(er) & Strong(er)
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