Join date: Sep 2007
Location: New York, USA
Posts: 5149
Long day....
Bench Paused for a 2 count
95 x 2 x 3
135 x 2
185 x 2
225 x 2
260 x 2
280 x 2
300 x 2
320 x 2
345 x 2 5 from last week
355 x 1
375 x fail...rolled my wrist back and lost form, just reracked....
CGBP 3 count
225 x 3
300 x 2
DB inclince
55s x 8
75s x 8
100s x 8
100s x 10
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Wasn't feeling my best today...long week with tests at school, no problem though felt strong and will hit some PRs next week....
Trained Boxing
4 5 minute focus mitt rounds and did form work.
Then rolled BJJ for about an hour...
Overall 2 hours of MMA style work.
----
Did a lot of light rotator cuff work.
Triceps
Pushdwosn
100 x 8
140 x 8
200 x 17
OH Rope Ext
50 x 8
100 x 8
140 x 12
DB Ext
20s x 8
30s x 8
40s x 8
Totalled like 3.5 to 4 hours training today and it's been like this multiple days a week, loving it,but also remembering to eat a lot.
How much are you weighing now austin? (Your quite tall right?) Definitely have a solid look about you whilst being relatively lean (ie. getting real lean wouldn't take so long). Is your overall training structure just something you've designed yourself? I imagine your at the stage where you know which few exercises "work for you" for each bodypart.
Join date: Sep 2007
Location: New York, USA
Posts: 5149
Jab1 wrote:
Very much liking the look of that workout - 2 big lifts and an accessory is something I enjoy immensely.
Yeah every workout this past month or so has been 90-120 minutes in the gym straight killing it. My sleep has sucked this week, I got homework, I am doing a lot of training and cardio, eating has been pretty on point but could be better.
Anyways, feeling warn out so this week I want the big lift and then 1 or 2 more things to give myself a break.
Taking tomorrow (scheduled of day) and the next day off (unscheduled of day).
Join date: Sep 2007
Location: New York, USA
Posts: 5149
bugeishaAD wrote:
How easy is 525 x 2 for you, out of curiosity?
Been killing it overall big guy!
Thanks bud.
Fairly easy, all previous sets actually felt like speed reps. What is funny with pulls is before I even lift the weight I can actually feel whether it's going to be an easy or hard pull, somedays you just feel explosive as fuck.
---
Did 6 5 minute rounds and then had my trainer work with my on all my punches just to get down proper form, positioning and balance. Felt a lot better after today, more powerful.
Also held for 7 rounds as well so it looked something like this.
Warm-up - Shadow box, some stretches.
Pad work
Held 5 minutes
-30 second break
Held 5 minutes
Boxed 5 minutes
-30 second break
Boxed 5 minutes
Held 5 minutes
-30 second break
Held 5 minutes
Boxed 5 minutes
-30 second break
Boxed 5 minutes
Held 5 minutes
-30 second break
Held 5 minutes
-30 second break
Held 5 minutes
Boxed 5 minutes
-30 second break
Boxed 5 minutes
5-10 minutes on the pad going through slow jabs with proper technique. Slow crosses with proper technique. Slow hooks with proper technique. Finally slow upper cuts with proper technique. Then we put it all together.
I only put down that I held too because this was non-stop so really intense 2 five minute rounds and then although I wasn't hitting holding the mitts is a little cool down cardio in itself.
Join date: Sep 2007
Location: New York, USA
Posts: 5149
Yeah man I was pleased. Made up for them blowing the huge lead against the Pacers the other night. It seems like Howard just wants out of that franchise, he's looking like Lebron when Lebron was heading out of the Cavs.
Paused Bench 1-2 Count
Last Week ---- This Week
260 x 2 --- 265 x 2
280 x 2 --- 285 x 2
300 x 2 --- 305 x 2
320 x 2 --- 325 x 2
345 x 2 --- 345 x 2
So volume was added
CGBP 2 Count
225 x 2
260 x 2
300 x 2
Touch and Go Inclines
250 x 5
250 x 5
250 x 5
Seated Laterals
20s x 12
30s x 10
30s x 10
Standing Lateral With Front Raises Mixed in
30s x 10
30s x 10
30s x 10
Incline Behind the Neck Skulls
60 x 8
80 x 8
110 x 8
Dips With 2 Monster Mini Short Bands Attached
X 5
x 5
x 5
And boxing work tonight...Going to do probably an hour routine plus jogging. Will post later.
