The Intelligent & Relentless Pursuit of Muscle™
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Migraines and Muscles
 

Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Wednesday:

5x40m hill sprints
125 swings with 35lb KB, each arm.
50 swings w/ 50lb KB, each arm.
5 sets of stairs
3 sets of chin-ups
4x20 box jumps
assortment of jumps for high (over cones)

All for 30mins.

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Bench 125x5, 115x5, 95x5, 95x5, 95x5
Push-ups 5x5

Top Half bench 5x5x125

Seated Top Half press 75x5, 4x5x85

DB press 5x5x30

Rear delt flies 5x5x45

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Friday:

Front squat 8-6-4-2x195

Leg press 5x5x675

Leg ext 5x5x150

Leg curls 5x5x100

Deadlift 8-6-4-2x275

50 kb swings 100lbs

Back ext 5x5x55lbs

Walked for 45 mins, skated for 40 mins

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Saturday:

Power cleans 8-6-4-2x125

Jerks 3x5x115, 2x5x125
Kb high pulls 5x5x50

Decline bench 8-6-4-2x115

Cable bicep curl 5x5x100

Lat pull down 3x5x110, 2x5x115

Pull overs 5x5x55

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Sunday:

20 minutes of jump rope and jumps: side to side, and sideways over cones, karate bags, and gymnastic equipment (I ran out of cones).

Have to think of how I want to change my routine. I moved from my home with a nice little gym in the garage to an apartment and, although I moved my home gym to the basement, I'm still kinda creeped by my downstairs neighbors (especially since I was working out at 5:45am, and I don't feel comfortable going down there just yet at that time...)

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Think I figured out a new weekday workout routine to work with the new living conditions, and soon I'll have a new bicycle to take me to the gym :D

Snatch 5x3x95

OH Squat 5x5x105

RDL 1x5x135, 4x5x155, 1x5x175

4x25 KB swings, 100lbs
Chin-ups 5-5-5-5

4 minutes of various farmer carries
4 minutes of jump rope

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Wednesday:

20mins: 100kb swings with 50lb, each arm; jump rope, and other agility drills

Bench 8-6-4-2x105

Rear delt flies 5x5x45

Tricep Ext 5x5x90

Military Press 8-6-4-2x75

Delt Lat Flies 5x5x27.5 (some punk was using the 25lb DB, so guess time to go up in weight)

One arm rows 3x5x40 2x5x45

Single arm DB press 2x5x25, 2x5x30, 1x5x35

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Friday:

40 minute walk
10 mins of jump rope and stairs

Squats 8-6-4x195, 2x205

Leg press 5x5x675

Leg Ext 5x5x150

Leg curls 5x5x100

Deads 8-6-4x275, 2x285

50 KB swings @ 100lbs

Back ext 5x5x55lbs
__________________________________________________________________
Saturday:

40 minute walk
Power cleans 8-6-4x125, 2x130

Jerks 2x5x115, 2x5x125, 1x5x130
KB high pulls, 5x5x45 each arm

Decline Bench 8-6-4-2x120

Lat pull downs 2x5x110, 2x5x115, 1x5x120

Cable bicep curl 3x5x100, 2x5x105

Pull overs 2x5x55, 3x5x60

Aside from pushing myself to be stronger and more explosive, I also found out I may be losing my martial art classes at my local YMCA last Friday, and they haven't told me anything further since then other than the info I get from parents who have emailed my director about it. ksajfasfjm fd

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

36 minute walk to and from gym

20 minutes: jump rope, jumps, drills, stairs.

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Rode bicycle to gym

Snatch 5x3x95

OH Squat 5x5x105

RDL 5x5x245 (Ha woops, i was talking and distracted... and last week was only 1x5x135, 4x5x155, 1x5x175...)

4x25 KB swings, 100lbs
Chin-ups 6-5-5-5

4 minutes of various farmer carries

Ride bike home

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Mighty Matron
Level

Join date: Nov 2013
Location: New Hampshire, USA
Posts: 203

Seachel_25 wrote:
RDL 5x5x245 (Ha woops, i was talking and distracted... and last week was only 1x5x135, 4x5x155, 1x5x175...)


Holy shit! Big pulls!!

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Mighty Matron wrote:
Seachel_25 wrote:
RDL 5x5x245 (Ha woops, i was talking and distracted... and last week was only 1x5x135, 4x5x155, 1x5x175...)


Holy shit! Big pulls!!


Thanks! I was wondering why KB swings felt so much harder and why I was more out of breath... :D

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Tuesday:
Bike to gym

Circuit 1, 5xs:
5 burpees
sprint 40m
5 squat thrusts
run backwards 40m

Circuit 2, 3xs:
10 frog hops (distance)
10 single-leg hops, each side
10 tuck jumps

walked just over 20 minutes on treadmill incline

Bike home

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Seachel_25
Level

Join date: Sep 2012
Location: New York, USA
Posts: 348

Ride bike to gym

Bench 8-6x105 4x115 2x120

Rear delt flies 5x5x45

Tricep Ext 2x5x100, 3x5x105

Military Press 8-6x75, 4-2x80

Delt Lat Flies 5x5x27.5

One arm rows 5x5x50

Single arm DB press 3x5x30, 2x5x35

Ride bike home

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