Skinny to Strangler

[juggledex]

Late Spring 2006, I moved to the east coast for a new job and started weight lifting again. I had always trained light for juggling and was around 150lbs. I knew minimal information, but managed to get to 180 by January 2007 (when I joined BWC). Currently, I'm at 200lbs, and set a current goal of 225. Beyond that, I'd like to get bigger, but I've broken my goals down into something more readily achieveable.

I use a mix of bodyweight, strength training, olympic lifting and bodybuilding while training in professional wrestling and submission grappling. This lifting focuses heavily on the scapular belt for visual size. I started this new program up a couple weeks ago after a few months of strength training, and it's going great. I require something more cosmetic for the present (and future) for wrestling.


Mon
(morning)
Wrestling school

(evening)
Seated Dumbbell Press 4x8
Upright Row 3x12
-Incline Lateral Raise 3x12
Arnold Press 3x10
Lateral Raise 2x50
Rack Pull to Shrugs (at top) 5x5
Clean & Press x10 (end of training form practice w/ bar)
Snatch x10 (end of training form practice w/ bar)


Tues
(lunch)
Back Squat 5x5
Leg Press 3x10
-Leg Extensions 3x10
Chin-ups 4 second negatives x4
Dips 4 second negatives x4

(evening) Posture work after seeing myself on video
Hyper Extensions 3x10
-Neck Extensions 3x10
--Face Pulls 3x10
Bridge
Good Morning x20
Squat x20


Wed
(evening)
Bench Press 45#x10, 135#x5, 185#x3, 205#x1, 225#x1
Bent Over Row 4x8
Dumbbell Flyes 3x10
Bent Over Laterals 3x10

Submissions practice

I have a lunch session coming up in an hour, and I'll post that later.

[juggledex]

BTW, I forgot to mention, the dash (-) infront of an exercise means it's supersetted with previous. For example, the Upright Row on Monday was supersetting with Incline Lateral Raise. Anyway, here's today's lunch training.


Thurs (lunch) traps heavy and shoulders

Rack Pull Shrugs 4x8 (again the back I know, probably too much, but I was feeling ok)
Behind the back Shrugs 3x10
-Upright Row 3x10
Dumbbell Shrugs 3x10
Reverse Delt Machine 2x50
Military Press 5x5

[Fatman]

You training every day?

[juggledex]

Usually not on Sunday, Wednesday and Friday.
But this week, I'm skipping wrestling school in the evenings, and felt good for something more. Therefore, i did some chest/back Wednesday evening. This Friday, I might go light with some neck/grip at lunch.

[Fatman]

It seems like a good, all-inclusive routine.

However you might find you'll have to cut down on the number of exercises as you get stronger (plus with your wrestling practice). For mass and strength building, less is often more.

[juggledex]

Fatman, you are right. I actually took a couple weeks off practice , which gave me more energy/time to get a couple extra sessions in.

Friday was rest, and Saturday was chest and back. A friend wanted to train glutes/legs as well, so we put in a few additional leg movements.

Squats 3x10
incline bench press 3x8
barbell row 3x8
overhead lunges 3x10
decline bench press 3x12
seated row 3x12
glute-ham raise 3x10
burpees

Sunday is rest. Actually sitting at 205lbs now. The original post weight was more of a rough guess as I only do measurements Sunday mornings.

[juggledex]

Monday (lunch) shoulders
standing military press 4x8
upright row 3x10
-incline lateral raise 3x10
arnold press 3x10
lateral raise 2x50
barbell shrugs 5x5

(evening)
wrestling school

[juggledex]

Tuesday: (Lunch)
Squat 4x(15, 12, 8, 20)
-Deadlift 4x(15, 12, 10, missed)
Barbell 21's
-Chin-Ups (4sec. negatives)x6
Close-grip Bench
-Dips (4sec. negatives)x6

Evening
Wrestling school
During warmup, we did squat jumps and box jumps which was five minutes of a two hour class. My legs are sore.

I get a break as tomorrow I fly home for a long weekend to visit family, but I'll likely train with my brothers a bit. Maybe I'll make them do 100 burpees, that should work out well. :)

[juggledex]

While not a formal training session today (Saturday), I did 100 burpees. I told my little brother if he did them all with me, I'd give him $20. He stopped at 50, as I reckon he optioned it wasn't worth the money. ;)
Then went to the lake, swam, ate, then swam some more. The day before (Friday) I did a couple hours of yard work which ended abruptly with bee string tolerance training after stumbling into a nest. That wasn't planned, but it was time for a rest anyway.

On a positive note, most of my family at the reunion didn't recognize me cause I'd bulked up. This was very encouraging for my progress.

[juggledex]

Monday I flew back home, and only had time for wrestling school in the evening

Tuesday (evening)
Front Squat 4x12
-Romanian Deadlift 4x10
Leg Press 3x12
-Leg Curl 3x12
Leg Curl 1x100
Push Press 3x5, 1x150lbs (going to hit this lift regular again for a 225 C&P goal)


Wednesday (lunch) this is make-up for Monday
Incline Bnech Press 4x8
Low-Incline Dumbbell Press 3x12
-Incline Flies 3x12
Dumbbell Flies 3x10
Bench Press 1x100

(evening)
Wrestling school

[juggledex]

Thursday (lunch) I don't care for doing biceps, but my arms need the work
Barbell Curl 4x8 (135# is current max, I'd like to get to 135)
Reverse Barbell Curl 3x10
-Hammer Curl 3x10
Barbell Shrugs 4x10
Incline Dumbbell Press 5x5

(evening)
wrestling, good time taking my beatings

Friday (lunch) Fun day, I love back and bodyweight stuff.
Barbell Row 4x6
-Horizontal Row 4x6
Chin-ups 3x6
-Lat Pull-down 3x10
Dips 5x5 (4 sec negatives)

Sat and Sun will be rest

[juggledex]

Monday (lunch)
Incline Bench Press 4x8
Incline Dumbbell Press 3x12 (partials to hit chest only)
-Incline Flies 3x12
Dumbbell Flies 3x10
Bench Press 1x100 (just the barbell)
Barbell Curl 5x5 (just the barbell, perform with 4 second positive and negative motions)

[juggledex]

Monday (evening) had to work late and miss school, so I hit the gym for a few more exercises

Squat: barX20, 135#x3, 155#x3, 185#x3, 205#x3
Bridge 5x3
Wall walk 5x3

Really want to improve my squat numbers, so I reckon I should be doing it more often. While 205 isn't my max, I want to get at least 315.

[juggledex]

Tuesday (lunch)
Barbell Row 4x8
-Horizontal Row 4x6
Chin-ups 3x6
-Lat Pull-down 3x10
Close grip Decline Bench 3x8
-Dips 3x5 (4 sec negatives)

(evening)
Wrestling school
Always a good time throwing people around.

[juggledex]

Wednesday (rest)
watched Simpsons movie, then 300 on dvd

Thurs (lunch)
Shoulder Press 5x7-11
Side Laterals 3x7-11
Shrugs 5x10
Barbell Holds 3x410# (grip exercise, pulling top end of deadlift position set slightly higher than rack pull position)
Incline Barbell Press 5x5

(evening)
wrestling

[cheesedog]

watched Simpsons movie, then 300 on dvd

So you were really pumped to work out, right?

[juggledex]

TBH, not that much. The second time around, 300 was still cool, but this time it was "oh here's this part, and that part". There's no real story or character development, just lots of cool looking spots. I'd watch those then wait for the next. Good movie, but not great.

Other than that, MAN, I got the crap kicked outta me tonight at school. I loved it.

[juggledex]

Friday (lunch)
Squat 135#x10, 155#x7, 185#x3, 205#x1, 225#x1
Leg Press 3x12
-Leg Curl 3x12
Bodyweight Squatx50

big squat dreams. :'( <single tear>

[Fatman]

I know what you mean... I have been dreaming of a 500 lb. deadlift for some time now. I'm almost there now - only about 90 lbs. to go :(:(

You seem to have the same difficulty with squats as I do with deads - crappy leverages. You're pretty tall and long-limbed = difficult squats as bar has to travel a lot from parallel to lockout. I have short arms and a long torso, so I start pulling the bar while at a pretty disadvantaged position.

The way to go here is to maximize your advantages and work hard to correct imbalances. I'm very happy with my benching due to short arms. You'll probably pull well over 400 in the deadlift within a short period of hard training (if you cannot already).

[juggledex]

You got it, Fatman. Squat is my weakest lift in relation to my bench and dead. It's getting better though, and I'm going to keep hitting it. As for deadlift, yes, I'm actually very close to 400. I'm not training it on my current program, I've been working hard on my grip so I can get there strapless.

[juggledex]

Saturday and Sunday were rest.

Monday (lunch)
Incline Bench 4x6-8
Incline Dumbbell Press 3x10-12
-Incline Flyes 3x10-12
Flat Dumbbell Flyes 3x8-10
-Rear Delt Laterals 3x20
Flat Bench Press 1x100
Slow Negative Chins 5x5
-Slow Negative Dips 5x5

Speaking of Saturday, I took training progress pictures that day since I was cold and unpumped. Originaly, I didn't plan on showing progress till I really got somewhere, but I decided to man up and post them instead.
Here was last year at ~160lbs http://chrisholden.net/fitness/060418.jpg
and I currently look at 210lbs http://chrisholden.net/fitness/070804ch.jpg
My next major goal is to reach 250lbs for a lot of muscle mass before cutting, as well as some loft strength goals. Once I get there, I put together full body before and after pics.

[Fatman]

That's a pretty solid gain... 50 lbs. in a year is more than I've ever gained myself as my weight used to fluctuate easily (I'd gain rapidly, then lose it just as quickly). Now it's pretty much stuck where it is, the pounds keep going up just fine but it just won't go down even when I'm fighting it.

Good work - the improvement is great.

[juggledex]

Thanks, Fatman, the support is appreciated. It's tough to put on the weight. I have to eat constantly, and keep regular gains is a getting harder. My 250 goal by next year is going to be a hard one.

Tuesday (lunch)
Barbell Row 4x8
-Horizontal Row 4x6
Chin-up 3x6
-Lat Pulldown 3x12
Shoulder press 3x4-10
Pullover 1x20

[cheesedog]

You've made some solid progress. Gaining that much weight without getting fat is quite an accomplishment.

[Fatman]

I remember having the same problem putting on weight in late teens/my early twenties. I'd put some muscle on over the winter,. then stop lifting in the summer (better things to focus on back then... sigh...) and lose everything, then back to the weights in the autumn. This was when I still believed bench presses and biceps done for endless reps, with the occassional squat and deadlift, were the key to getting "massive". Then my metabolism slowed down as I got older (25 at the moment) and I found myself fighting weight in the other direction :) Got it up to over 100 kg, now I'm at your weight (94 kg, or cca. 210 lbs.) but a lot shorter (a little under 6'). Thing is, I ate and trained like a maniac to get big, then when I got big I found out that it wasn't so cool after all.

But you seem to be doing pretty well weight-gain wise. 250 is a good weight to shoot for at your height - you'll be pretty massive, but without looking like the powerlifting freakshows.

[juggledex]

Thanks guys. I've got a long way to go, and this positive reinforcement helps.

Thursday (arms/chest)
Barbell Floor Press 4x8-10
Close Grip Bench Press 3x10
Back-to-Wall Barbell Curl 3x10
-Slow-Negative Chin-ups 1x4
Preacher Curl 1x100
Incline Dumbbell Press 5x5

Today was a bit of a mix up. My bench is slower at the top when going heavy, and I needed to hit triceps. I have trouble with triceps extension style motions because of a recent tendonitis diagnosis, but I can still do all the push motions of pressing, dips, etc.

BTW, this video really inspired me recently
http://youtube.com/watch?v=cGIPKxYIFJU

[Fatman]

If the top part of thebench is a problem, try bench lockouts where you start the bar from a position 3-4 inches from lockout (arms straight) and push it to lockout, then return. This will overload the muscles most active at that point and will also prepare your body for benching more weight over the full ROM. Be sure to use a power rack; a trusted spotter helps, but is not necessary. You can load the bar up to 20-50% over your 1RM and do reps with it (the same philosophy behind rack deadlifts and high box squats), so the anabolic effect is enormous.

[juggledex]

Friday (Squats & Milk variation on what body parts weren't dead)
Squat 2x warmup, 1x20 (w/ 10rm, took some good breathing to get to 20, whew!)
(no rest) Pullovers 1x20

Circuit x 3
Shoulder Press x 10
Barbell Row x 7
Shrugs x 10
Dips x 7
(end of circuit)

Pullovers 1x20
Low end (chest) Bench Press 1x15 (not too heavy, just activation)
Bent over laterals 2x20


Fatman, I heard ya. That's my game plan with floor press since the arms can only go down so far. My triceps were exploding from those. My training partner usually has problem at the bottom end, so he was confident to dominate floor press. 200lbs showed him otherwise. ;)

More inspiration, check out this beast do 11 clap pull-ups at his size/weight
http://youtube.com/watch?v=RyyqDB6WMuI

[Fatman]

Yeah... no thanks, if I'm going to end up like Marunde :(. He can keep the 407 lb. squats and the clapping pushups.

[juggledex]

Sat & Sun rest

Monday (Lunch)
incline bench press 4x6-8
incline dumbbell press 3x10-12
-incline dumbbell flyes 3x10-12
flat dumbbell flyes 3x10-12
bench press 1x100
barbell curl 5x5


(evening)
squats 1x20
pullovers 1x20
<begin circuit x 3>
dips x max
shoulder press x max
hanging leg raise x max
<end circuit>

This one made me throw up. Great training day.

[juggledex]

Tuesday (lunch)
Barbell Row 4x8-10
-Horizontal Row 4x5-8
Chin-up 3x6
-Lat Pulldown 3x10-12
Floor Press 3x12
-Bent Over Laterals 3x20
Close-Grip Push-ups 3x7-10

[juggledex]

Tuesday (evening)
wrestling school
Gave so many body slams to new guys. It was ridiculous. I'm quite sore from picking them up and thowing them. It was fun.

Wednesday (evening)
wrestling school

Thursday (lunch)
Bicep Curl 4x6-8
Reverse Grip Curls 3x10-12
-Hammer Curls 3x10-12
Machine Curls (single arm 4sec negatives) 3x6
Preacher Curl 1x100
Incline Bench Press 5x5

Good day, I normally hate bicep day, but my training parter and I worked our asses off.

[juggledex]

Monday (lunch)
Squat 5x10
Leg Press 3x10
-Leg Extensions 3x10
Deadlift 4x10

The leg extensions were surprisingly brutal. Being super-setted after the press, and holding at the top burned like mad. Good times. Also picked up a wrist roller over the weekend. Looking forward to tooling with that.

[juggledex]

Monday (evening)
wrestling school, a night of battle royals.

Tuesday (lunch)
Upright Row 5x10
-Incline Lateral Raise 4x12-15
Cable Later Raise 3x12-15
Barbell Rows 5x10
-Negative wide-grip Pull-ups 5x7
Behind-the-back Shrugs 3x12-15
Rear Lateral Raise 2x20

I want thick shoulders, and everything else for that matter.

[juggledex]

Thursday (arms) brutal supersets
Preacher Curls 4x8-10
-Alt. Dumbbell Curls 4x10-12
--Reverse Barbell Curls 4x12-15
Close-grip Bench Press 4x8-10
-Skullcrushers 4x10-12
--Rope Tricep Extension 4x12-15

First time doing this arms training, freaking horrible. I hate training arms, but I need to. :(

[juggledex]

Friday (chest/shoulders)
Decline dumbbell press 3 x 8-10 reps
-Dips 3 x max reps
--Dumbbell Flyes 3 x 12-15 reps

Seated dumbbell press 4 x 8-10 reps
-Standing lateral raise 4 x 10-12 reps
--Front dumbbell raise 4 x 12-15 reps

Conisdering training again in the pm if I'm up to it.

[juggledex]

Friday
(evening)
Incline Dumbbell Press 4x8-10
-Cable Crossovers 4x10-12
Cable Lateral Raise 4x12-15
Lying External Rotations 3x10-15
Dumbbell Rows 5x10
Pullovers 1x20

[juggledex]

Monday (lunch)
Squat 5x10
Leg Press 3x10
-Leg Extension 3x10
Deadlift 3x10, 315lbsx1

Taxing leg day, changed my stance on squat to a much wider position after reading some Dave Tate articles.

[Fatman]

He does have some excellent pointers, especially regarding leverages. I just downloaded his "Eight Keys" article series and am in the process of makig it into a PDF, so if you're interested when it's done, I can pass it on (note to admins: all info is available on the internet free of charge). :):):)

[juggledex]

Monday (evening)
wrestling school

Tuesday (lunch) Shoulders & Back
clean & press 4x7-10
upright row 3x10-12
-side lateral 3x12
dumbbell row 5x5
pullovers 1x20

I never really do Dumbbell Row, but was able to row the 100lb dumbbell. Grip begins to give before anything, so I used the olympic snatch style grip (fingers gripped around thumb), and I was able to hold them fairly strong. Considering a PM session with some make-up and bw exercises.

Fatman: sure thing. I enjoy his work.

[juggledex]

Tuesday (evening) lil' extra shoulder/back work
4 second negative, wide grip, lean back pull-ups 5x5
lat pulldowns 3x10
-rear lateral raise 3x10
cable side laterals 3x10
-lying side extensions 3x10
pullovers 1x20

[juggledex]

Wednesday (evening)
wrestling school

Thursday (arms)
Preacher Curls 4x8-10
-Alt. Dumbbell Curls 4x10-12
--Reverse Barbell Curls 4x12-15
Close-grip Bench Press 4x8-10
-Skullcrushers 4x10-12
--Rope Tricep Extension 4x12-15

Also as of now, I'm in line to have my first wrestling match this Sunday.

[Fatman]

Like a real Hulk-Hogan-style match? Cool!

Make sure you YouTube it. And work on your menacing look and threatening lines, you still have a day or two :)

[cheesedog]

Great! Can't wait to find out how you do.

[juggledex]

Saturday
Clean & Press 3x8
Decline dumbbell press 3 x 8-10 reps
-Dips 3 x max reps
--Dumbbell Flyes 3 x 12-15 reps
Seated dumbbell press 3 x 8-10 reps
-Standing lateral raise 3 x 10-12 reps
--Front dumbbell raise 3 x 12-15 reps
Face Pulls 3x12
-Lying Side External Rotations 3x12
--Rear Delt Raise 3x20
Pullovers 1x20

Standard Chest & Shoulders from last week, but also some rotator cuff, and clean & press at the beginning to teach a friend. He did a'ight.

Yes, a pro wrestling match, like Hulk Hogan, Fatman. They tape everything, so there should be highlights on youtube within the following week. I'll post it here once it's up.

[juggledex]

Tuesday (lunch)
Back Squat 5x10
Deadlift 5x10

Short on time today, so we only hit the main lifts.

The wrestling show went great. I did my job, and had fun doing it. Here's some pics:

Far right, in the corner, purple pants, gettin' choked.
http://img64.imageshack.us/img64/5880/ws2bre7.jpg

Far right, in the corner, getting worked over.
http://img67.imageshack.us/img67/4915/ws2ahx8.jpg

More photos from the show, I'm in about three more, but less visible.
http://www.vfwpost1503.org/photo_gallery_2007.htm#KYDA_Wrestling_September_20 07

More pics/vids should be up soon.

[cheesedog]

Looks like good clean fun!

[Erik]

Looks great. Hope you had a blast.

[juggledex]

Thanks guys, it was a good time.

Wednesday (shoulder/back)
A Clean & Press 95x7, 105x7, 115x7, 125x5, 135x4
B One Arm Dumbbell Row 50x10, 75x7, 100x4
C1 Side Lateral Raise 3x10
C2 Rear Lateral Raise 3x20

Tight week this week with time. A coworker has asked for help with training, so there's four of us trying to get our lifts in under an hour. So keeping a solid focus is tough. Also have wrestling school tonight.

[juggledex]

Thursday (it's that horrible arms day again)
Close-grip Bench Press 4x8-10
-Skullcrushers 4x10-12
--Rope Tricep Extension 4x12-15
Preacher Curls 4x8-10
-Alt. Dumbbell Curls 4x10-12
--Reverse Barbell Curls 4x12-15

Point of no interest: I cycled off all supplements (san fish oil and protein) a few week ago. This actually brought my weight back down from 210 to 205. I imagine it's somewhere along the lines of creatine water weight. Luckily, I've push my diet in the right direction and am back up around 209 now. My plan was to be completely clean diet and see where I am at the end of next week when my current training program is up. Then, I go straight in to squats & milk, back on the sups and hope to grow!

[juggledex]

I got vids!

VFW show vid
I enter the battle royal at 107, and elimnated at 149
http://youtube.com/watch?v=rjvkv7aEyxA

[Erik]

Cool vid!

(And this sentence is because a quick reply message must be at least 10 characters)

[juggledex]

Friday (chest/shoulders)
A1. Decline bench press 4 x 8-10 reps
A2. Dips 4 x max reps
A3. Dumbbell Flyes 4 x 12-15 reps
B1. Seated dumbbell press 3 x 8-10 reps
B2. Standing lateral raise 3 x 10-12 reps
B3. Front dumbbell raise 3 x 12-15 reps

[juggledex]

Monday (deloading squats legs day)

Sprints x 10

Good one, haven't done sprinting in a while. Basically walked to a field, sprint to one end, walk back, repeat ten times. We start Squats & Milk next week. Therefore, I felt it was best to deload the lower back from squats or deadlift for a solid two weeks to help recover for the big program ahead.

[juggledex]

Tuesday (shoulder/back)
A Clean & Press 75x10, 85x8, 95x8, 105x7, 115x7
B One Arm Dumbbell Row 50x12, 75x10, 80x10, 90x8, 100x8
C1 Side Lateral Raise 3x10
C2 Rear Lateral Raise 3x20

Went a little lighter on C&P for reps. Happily brought 100lb dumbbell row from 4 reps to 8 from last week. After sprinting yesterday and clean & press today, I really want to switch to the purely athletic stuff soon. Sprints, BWEs, Oly Lifts, and power/compound lifts.

[juggledex]

Wednesday (grip)
Forearm Roller 3 sets (10, 10, 15)
Grippers 4 sets (100, 150, 200, 150)
Plate pinching 5 sets (finger tip gripping the center of a plate, also holding dumbbells from the end)
Pull up Hold (bottom position, dead hang) 3 sets (both hands, then one hand hang, then both hand hang with partner on back)

Today is would normally be an off day, but I opted to train grip some for fun.

[juggledex]

Thursday (arms)
Preacher Curls 4x8-10
-Alt. Dumbbell Curls 4x10-12
--Reverse Barbell Curls 4x12-15
Close-grip Bench Press 3x8-10
-Skullcrushers 3x10-12
--Rope Tricep Extension 3x12-15

Yawn, I'll be happy to not be doing this next week.

[juggledex]

Friday (chest/shoulders)
A1. Decline bench press 4x8-10
A2. Dumbbell Flyes 4x12-15
B1. Seated dumbbell press 3x8-10
B2. Standing lateral raise 3x10-12
C1. Incline Dumbbell Press 3x10
C2. Pec Dec 3x10

And that's the end of this program. It was a good 12 weeks. Sorry not much BW ;), but it's always good to mix it up. New program coming next week!

[juggledex]

Current progress pic (take cold on a rest day)
http://chrisholden.net/fitness/070915ch.jpg
most improved; back, lower chest, legs
need most work; upper chest, shoulders, biceps, triceps

And the new program begins, full body, 3x a week.

Monday
squat 1x20
pullovers 1x20

circuit x3
Dips x max
Chins x max
Decline Sit-ups x 12
end circuit

Incline Dumbbell Press 1x15
Pec Deck 1x15
pullovers 1x20

[cheesedog]

Current progress pic (take cold on a rest day)
http://chrisholden.net/fitness/070915ch.jpg
most improved; back, lower chest, legs
need most work; upper chest, shoulders, biceps, triceps

And the new program begins, full body, 3x a week.

Monday
squat 1x20
pullovers 1x20

circuit x3
Dips x max
Chins x max
Decline Sit-ups x 12
end circuit

Incline Dumbbell Press 1x15
Pec Deck 1x15
pullovers 1x20

Nice pics. You made some good gain the last 12 weeks.

I see your doing the good old 20 rep squats routine, are you going to drink a gallon or two of milk a day?

[juggledex]

Wednesday
squat 1x20
pullovers 1x20
power snatch 1x15

circuit x3
Dips x 25 total
Chins x 25 total
Side Laterals x 10-20reps
end circuit

pullovers 1x20


oops, forgot your question, cheesedog. I drink a half a gallon post workout, and I get more throughout the day. I'm not sure if it's accurately a whole gallon or not.

[juggledex]

Wednesday
squat 1x20
pullovers 1x20
deadlift 1x15
dumbbell row 3x10-12
tricep pulldowns 3x12
pullovers 1x20

Wanted more, but tendonitis really flairing up today so I took it easy.

[cheesedog]

Where's the tendonitis?

[juggledex]

Left elbow. First struck last summer from dips and high dexterity juggling. Reaggrivated a few months back from intense training and wrestling. It was diagnosed after that, I got some exercises and massage techniques to reduce the problem. Unfortunately, it decided to act up again this week thanks to chins, dips, and too much time working (something about elbow position, working on improving that). Either way, I'm going to adjust my training program next week.

[cheesedog]

Ice that sucker!

I have tendonitis in the same elbow, from getting caught in a too tight cross-body armlock a few years ago. Flares up every now and again.

[juggledex]

spent Sat-Mon in Las Vegas. It was a fun trip, tons of walking and bad eating habits.

Wednesday
Squat 1x20
Pull-over 1x20
Clean & Press 1x10, 1x1
Snatch 1x4
Snatch-grip Deadlift 3x5
Dips 3x7
Pullover 1x20

Wanted to chin, but felt that'd act up the tendon so I took a break.

Changing the diet up for a cut. I've had a lot of people trying to convince me to do cut. Then, a friend started, so I decided to join in to keep him company. I'll base most of my cutting goals towards visuals, got to start doing cardio too (lame).

Also, switching all my exercises up to all olympic lifts, a few compound movements and the occational isolation to hit particular groups.

[cheesedog]

How did you have any gas left in the tank for the Oly lifts after 20-rep squats? They wear me out.

[juggledex]

honestly, I'm a freak, and feel better AFTER the 20-reps. I often feel like I could train all day. I think it's from years of footsports.

[juggledex]

Wanted to do some cardio tonight, and decided to do some additional isolations to fill out training at lunch.

Wed Evening

elliptical 20 minutes

side laterals 5x8-15
upright row 3x8-12
lying incline rear laterals 3x15-20
external rotations 3x10-15
lying side external rotations 3x15-20

[juggledex]

Thursday Evening cardio and isolation

elliptical 20 minutes
incline dumbbell press 5x8-12
incline dumbbell flyes 3x7-12
cable crossovers 5x10-12

boring, I know.

[juggledex]

Friday (lunch)
A. Squat 1x20
B. Pullovers 1x20
C1. Barbell Curl 3x8-12
C2. Reverse Curl 3x8-12
D1. Close-grip Bench 3x8-12
D2. Tricep Pulldowns 3x8-12
E. Pullovers 1x20

[juggledex]

Friday Evening Cardio
Jump Rope x 10 minutes
Treadmill x 10 minutes

Monday
Morning Cardio
Bike x 20 minutes

Lunch Training
Squat 1x20
Pullover 1x20
Clean & Press 3 sets, 25 total reps
Dumbbell Row 3 sets, 25 total reps
Dips 3 sets, 25 total reps
Side Laterals 4x10-12
Pullovers 1x20


BTW, current diet looks like this:

(8a wake up)
hot-rox and alpha male
20 minutes cardio
(go to work)
9-10p metabolic drive + milk, banana, multivitamin
11p pre workout diet mt dew (caffiene rush)
(12 lunch training)
post workout surge and lunch chicken salad
3p, first 1/2g water finished and fruit + drive bar
5p fruit + drive bar
(7-8p cardio or wrestling school) hot rox + alpha male
post workout surge, finish 1st gallon of water
chicken or steak + veggies (carrots/brocolli usually)
protien drink, 4 fish oil caps
(11-12p bed)

[cheesedog]

Looks solid. How are the Hot Rox working for you? I can't take any strong thermogenics like that; they make me feel angry at the world, of all things!

[juggledex]

cheesedog: I've only taken them that first day (hot-rox). They definately made me hot. I imagined I was biking through hell due to taking them, wearing a hooded sweatshirt and listening to Fear Factory. Good Times. One of my coworkers was telling me his experience with them summed up in two words "they work". It'd be nice to be shredded by months' end. ;)


Monday (evening)
wrestling school, brutal drills day. I love it, but it takes it's toll on my body.

Wednesday (lunch)
squat 1x20
pullover 1x20
incline dumbbell press 3x (25 total reps)
pec dec 3x (25 total reps)
chin-ups 5 total reps (wanted more, but arm was killing me from drills on Monday still)
tricep pulldowns 3x (25 total reps)
pullovers 1x20

We do this drill at school where we jump up on the ring apron (it's around waist height for me), and immediately jump back down. It's a great drill, but after a few, it becomes partially a climb or pull-up. We did this for many reps, then raced for 25 reps. Also, there was someone standing in the ring, hand above head, that we had to "high-five" so we couldn't cheat. This is what chin-ups impossible today.

Speaking of killer training, Friday, I plan on reaching my goal of squatting 205x20. Before starting 20-rep squat program, my squats were simply shit. My max was 225, and I could do 205 for 2 reps. This should be a good accomplishment for me. I'll likely deload squats after this week. My PR has to be up after this.

[cheesedog]

Those drills sound killer! Great job on the 20 rep squats.

[juggledex]

Friday (lunch)

Squat 20 reps x 205lbs
pullovers 1x20
push-ups 2x50
barbell curl 1x30
reverse bb curl 1x30
close grip bench 3x10
pullovers 1x20

Made it to 205. Not a huge squat on any scale, but a goal of my own. Now I can stop squatting for a week or two. That was brutal.

[juggledex]

Monday Morning (Cardio)

20 minutes Resistance Bike
20 minutes Elliptical

Was going to do the whole thing on the bike, but the foot strap kept breaking off when I'd get intense. Afterwords, came home and threw up. That's how I like it. ;)

Monday Lunch (Back and Shoulders)
A1. Pull-ups 4x5
B1. Clean & Press 95x7, 105x3, 135x1, 140x1, 145x1 (press missed), 145x1 (press missed)
C1. T-bar Row 3x7-10
D1. Side Lateral 3x10-12
E1. Dumbbell Shoulder Press 3x10
E2. Horizontal Row 3x7
F1. Inverted Side Lateral 5x5

Deload week from squats began today. So I'll be doing all upper body weight training and bodyweight exercises. Pull-up, a great place to start a back day for that big stretch it puts on the lats (lat-pulldown also good for this). I want to get my C&P numbers up, so I'll be working on this. 225 would be ideal. T-bar Row, never did these before, but always wanted to. Felt good, but I'm not sure about my form yet. Side laterals, always a good decision for the middle head. Should have done Pike Push-ups isntead of DbSP (will next time). Horizontal rows, had to use a barbell, prefer using a towel. ISL, a variation on Side Laterals that a friend suggested, seems to work nicely, just testing today.

[cheesedog]

Inverted side lateral?? Are you upside down? 'Cause that'd be a weird but cool exercise.:)

[juggledex]

Ok, maybe inverted is the wrong word for it, maybe "rotating wrist". You start normal, dumbbells facing in, and on the way up, rotate your wrists so that the dumbbells touch above your head. Similar to clapping your hands at the top of a jumping jack, just not at that speed. :)


Monday night
27 minutes on bike, foot strap breaks around a 170rpms :(
so switched to elliptical for 13 minutes. for a total of 40 minutes cardio. Works up a nice sweat.

[juggledex]

Tuesday (Morning) Cardio
Treadmill x 1o minutes
Bike x 30 minutes

(Evening) HIIT
Treadmill x 10 minute warm-up
KB Swings x 50 reps (active rest: treadmill after EACH set)
DB Snatch (right) x 25 reps
DB Snatch (left) x 25 reps
DB Push Press x 35 reps
Burpees x 10 reps
KB SWings x 50 reps
DB Snatch x 50 reps
DB Snatch x 50 reps
Treadmill x 10 minute cool-down

Holy BARF, that was fun. Sweat factory.

[olinek]

Yikes.... intense. How long did that workout take you?

[cheesedog]

Kickass!!!!

[juggledex]

olinek: It was actually a timed training session. 30 minutes plus the 10 minute warm/cool periods, making it a total of 50 minutes, but those don't really count so much. I could definately put on mass from training like that. I was a bit sore this morning.

Wednesday (Lunch)
barbell bench press 4x7-10
barbell bench isometric hold 225lbs x 20 seconds
incline dumbbell press 5x5
pec dec 3x10
pullovers 1x20
close grip bench 3x5-15

Feels like I did more, must have been all that spotting. Still working to find what hits my chest the best. I was never a fan of the pec dec, but a friend suggested it. I think it might be working. Flat Barbell Bench Press is something I haven't done in a few weeks, and I just want to get my numbers back up on it. Did the iso hold to remind me what I'm supposed to be benching. Maybe do some bodyweight tonight.

[juggledex]

Wednesday (evening)

Cable Crossovers 4x10
DB Bench Press 4x10
DB Incline Press 4x10
Dips 3x7
Push-ups 1x25
Pullovers 1x20
Hanging Leg Raise 3x10
Planks 1x (did not time)

Didn't really plan to have this session, but a friend wanted to train a bit for improved aesthetics for Halloween. Since I had already did chest earlier, I mostly went with light weight (also because the gym here at the apartment dumbbells only go up to 50lbs). He's not in great condition, and couldn't do dips. So I had him do negatives. By then he couldn't do any push-ups, so we moved on after one set. I really want to get him motivated to get in the gym, because looking at him I can tell he's got great genetics, but he doesn't have the drive. :(

Thursday (evening)
elliptical x 30 minutes
treadmill x 10 minutes

Tomorrow night (Friday) I get him back in the gym. I'll see how many pull-ups I can beat out of the guy. :)

[juggledex]

Friday (lunch)

A1. Rack Pull 8x135, 5x225, 2x315, 1x335, 1x355, 1x375, 1x385, 405 missed, 405 missed
B1. Bridge 3x various (up on hands, rolling nose to ground, holding)
B2. EZ Bar Curl 3x10
C1. Hindu Push-up

Spent too many sets getting to 405 (8th set) to nail it, but it'd been a while, and I wanted to be safe. Felt strong the whole time. Bridge is a great follow-up exercise to deadlift variations for the stretch. Same goes for Hindu Push-up.

[juggledex]

Friday (evening)
pullups 5x5
horizontal row 3x7-10
side laterals 3x10
one arm db snatch 3x5-10
db preacher curls 3x8-10

fav part was db snatch, 50lbs was surprisingly no problem. Looking forward to pushing this lift to its limits.

[juggledex]

After a nice weekend of semi-rest

Monday
A1. Clean & Press: 95lbsx10 (warm-up), 115x5, 135x3, 145x1, 155x1 (no press), 165xmissed
B1. Pull-ups: 5x5
C1. DB Snatch (each arm): 30lbsx10 (warm-up), 40x5, 50x3, 60x1, 65x1 (missed with right arm)
D1. Horizontal Row 3x10
D2. Side Laterals 3x10

C&P is up a bit from last week. Wanted to see where One Arm Dumbbell Snatch could go since the first time I tried it that fitness center only had up to 50lbs dumbbells. Slowly working my way to a BW and Oly only training (with the occational isolation for aesthetics).

[juggledex]

Tuesday (evening)

Pushups 4x20
Chin-ups 5x5
Dips 4x7
Dumbbell Deadlift 4x5-10
Incline Dumbbell Press 3x10
Cable Crossovers 3x10
Arnold Press 3x10

Helping train my friend. End of last training, he couldn't do a push-up, so we started with them this time. I wanted him to do incline push-ups, but couldn't do one, so we moved to light dumbbells. Worked out for a fun session. I'd like to get him on total BWE training.

[juggledex]

Wednesday (lunch)

Glute-Hame Raise 2-3x10
Squat (bar warm-up), 135x5, 185x4, 205x3, 225x2, 250x1, 270x1
Close Grip Pushups 1x10
Bridge and Curl 1x10

I was still tired from last night, and today would have normally been my chest day. I decided to see if I was ready to squat again (since the 3 weeks of 20-rep). Felt good, and wanted to test my max. I got to 250, it felt easy and I hit one more at 270. I feel like that was not my max, but I was ready to move on. The goal of 315 seems very close. That's when my training begins. Other than that, some BWEs for arms.

edit: forgot I did GHR first. I was waiting on some pals to finish up in the rack. Mostly warmed up my hams, didn't destroy them.

[juggledex]

Wednesday (evening)

10 minutes warmup on bike
(1-2 minutes active rest on treadmill after each of the following)
25 chin-ups
35lb db swings
45lb db swings
10 x burpees
25 chin-ups

A bit of evening HIIT. I wanted to do the 50lb swings, but these dumbbells are sketchy. I didn't want it to break mid swing. My wrists are blasted from all those chins. I don't know what it was, I was just repping out big sets fast, and they felt great. Lately, I've only been doing 5x5 with chins and pulls, not pushing my max reps. Always sticking to good form. I read that's great for increasing reps, and it seemed to work for me.

[juggledex]

Friday (lunch)

Rack Pull 135x10, 225x10, 275x5
Bench Press 135x10, 135x10, 185x1
Bench Isometric Hold 225x30sec, 245x20 sec

Brisk training today, was feeling tired so I kept it higher rep and lighter weight. My bench really suffered from only doing squats for three weeks, but it'll be back up soon. I'll likely do a bodyweight session this evening.

Starting this next week:
http://bodyweightculture.com/forum/showthread.php?t=7151

[juggledex]

Friday (evening)

A1. Overhead Lunge 3x10
B1. Dips 4x (50 total)
C1. Chins 5x5 (25 total)
D1. Close-grip Bench 3x10
E1. Bent Over Row 3x10
F1. Push Press 3x10
G1. Pullover 3x20
G2. Rear Laterals 3x20

Helping train my bud here. Real happy we hit all the main compound lifts in a single workout. Then I went ahead with some pullovers and rear laterals myself. It was crazy, I was so tired earlier, but was sudden feeling awesome after banging out all those dips and chins. Good times.

[juggledex]

Monday
A1. Clean (& Press) 5x115, 4x135, 3x145, 1x155, missed 160
B1. Pull-up 4x6-8
C1a. HSPU (negatives) 1x7
C1b. Pike Push-ups 3x8
D1. Side Laterals 3x13-15
D2. Rear Laterals 3x13-15

No strength improvements over last weeks C&P (only pressed up to 135). Next week I'll work higher reps to build strength. Had not performed HSPUs in a while and they were very difficult. Thus I performed slow negatives for one set, and switched to Pike for the other sets. Those HSPUs really worked me over.

On another positive note, two coworkers were starting on an all bodyweight routine today as well. It looked pretty good, and always nice to see.

[olinek]

How is your weight doing now? I'm interested about your rate of progress towards your 250 goal?

Also I was wondering about your post 5 days ago you mentioned doing reps of GHR. Are you doing these on the GHR machine's where your feet are braced so you can engage your calf?

[juggledex]

floating somewhere around 205. I started a cut a little while back to reduce bodyfat. It'd gone well, but I've been cheating too much lately that I'll probably go back to bulk for sure here end of the month.

There's a bench at my gym that has a foot hold which works perfectly for a natural glute/ham raise.

[juggledex]

Tuesday (lunch)
A1. Squat 5x135, 5x185, 5x225, 5x225, 1x225
B1. Bridge and Curl 4x7
B2. Barbell Curl 4x8
C1. Calf Press 3x10
D1. Pistols 1x10 (both legs)

Lower back still a little tweaked from yesterday, so I kept the weight light on Squat. Would have done 5 reps on the last set, but it was feeling tight and there's no sense in risking it. Wanted to do three sets of pistols, but didn't really have time. Maybe I'll check those out later.

[juggledex]

Tuesday (evening)

OAPU negatives 3x3 (each arm)
OA negative chins 3x3 (each arm)
dips 3x10

Tonight was helping train my buddy, while I had him do the standard seven compound lifts, I worked on those a bit. He's really improved fast. He went from not being able to dip to doing 4, no pushups to about 10, 2-3 chins to 7 in three weeks. I'm so happy for him, looking better too!

[gizmogirl]

That's so cool that you're helping your buddy. What's "OA"?

[juggledex]

One Arm

He seems to be enjoying it. Now I just need to get him training more than twice a week.

[gizmogirl]

Wow, even more impressed now. Hopefully he enjoys it enough that more than twice will be enticing.

[juggledex]

Friday (lunch)

A1. Flat Barbell Bench Press 40x bar, 20x115, 5x135, 4x155, 3x165, 2x175, 1x185
B1. Pec Dec 3x7-10
C1. Glute/Ham Raise 3x5-10

Short session today, mainly focusing on what equipment I had access to. My bench is still weak as crap from neglect, gotta build it back up. Mainly focusing on the 20-rep and ME numbers. Tonight, I'll be doing a full body (mostly BW) routine.

[juggledex]

Friday (evening)

A1. Squat 3x10
B1. Incline DB press 3x10
C1. Chinups 3x4-5
D1. Dips 3x10
E1. Bent Over Row 3x10
F1. Shrugs 3x10
G1. Shoulder Press 4x10
H1. Side Laterals 3x10
H2. Rear Laterals 3x20
I1. Pullovers 3x10

Huge full body session this evening. My pal is really improving. Total dips to somewhere between 7-9 didn't get an official count. Reps on chins were low due to strict form tonight. One second hold at top (chin over bar) and bottom (arms fully extended).

Also, took some pics tonight. Most improved over last month are legs and back. I still feel shoulders and upper chest are lagging, but I reckon I'll just hit them harder.

http://chrisholden.net/fitness/071026ch.jpg

[juggledex]

Monday (lunch)
A1. clean & press 25 total reps
B1. burpees 25 total reps
C1. side laterals 25 total reps
C2. front laterals 25 total reps
C3. rear laterals 25 total reps
D1. Face pulls 25 total reps
E1. Back Bridge 30 total reps (neck rolling)

lower back was still feeling a bit tweaked going heavy in last weeks C&P. Gave myself a weight cap of 95lbs and did a nice 5x5, still good work. While I didn't plan to do burpees, some of my pals were so I jumped in to help encourage them. Laterals ftw, face pulls for posture and back bridge to finish. Rolling from back of head to nose on floor gets a great stretch and feels good. I'll be doing some additional bodyweight training this evening as well.

[juggledex]

Monday (evening)

A1. BW Squat 3x50
B1. Step-Up 3x25
C1. Dip 3x15
D1. Push-up 3x?
E1. Pike Push-up 3x5

Tonight was another friend training session. Beginning this week, I've upped his sessions to three times a week (mon-wed-fri) and a complete bodyweight training program. Of course, everything he did, I also performed. Tonight was a test with most of these to see where he was rep-wise. He banged out 50 squats like they bored him, so that's good. Same with step up. Dips he continues to impress. Last week he maxed at 7, this week he did 3 sets of 15 without much problem. This is definitely his exercise. Push-ups are a killer for him, so we're going to work on that. I'm not certain the exact number of reps because the first few sets had pretty bad form. After that I called out "up-down" for clean form and it was maybe 3 or 4 reps. We had similar issues with Pike Push-ups.

The next session will be chin ups, reverse hyper, horizontal row, ghr, planks. I will also make him do push-ups because these simply need more work.

On another positive note, I received my BWC shirt in the mail today! I'll be wearing that out!

[gizmogirl]

So you got him in for three, cool! Have fun wearing the shirt...

Nice lats. Sometimes it's easier to see improvement if you put the old pics and the new pics side by side.

[juggledex]

Thurday (lunch)

A1. Bench Press barx40, 125x20, 155x5, 185x3, 195x1, 205x1, 135x10
B1. Bent Over Row barx20, 95x20, 135x10, 185x5
B2. Shrugs barx20, 95x20, 135x10, 185x10, 225x5
C1. Rack Pull 225x5

Coming off a cold, so I took things light. Basic push/pull with a touch of lower body. BW program later tonight.

giz: I've got some older pics in this thead, kinda deep now. I've been saving monthly pics for about a year now. Once I reach a happy point, I'll assemble them side by side for a full comparison.

[juggledex]

Thursday (evening) BW training
Reverse Hyper 3x20-40
GHR 3x10
Chin-up 3x5
Towel Horizontal Row 3x10
Plank 3x1:00
Pushups 1x20

Training with my buddy tonight. Did well overall, but the rows proved to be difficult (maybe 3-4 partial reps). Stepped up his game on push-ups, went frmo 3-4 to 10 with good form. I'm pretty sure a lot of this is muscle memory coming back since he's improved so fast with some exercises. Reverse Hyper proved easier to rep high, and I think I'll add ankle weight to this next time just to see what happens. Plank sets were pushed a little over a minute, which is a fine start to doing that. Current goals for him: squatx100, dipsx20, push-upx20, pikepush-upx10, chin-upx10, horizontalrowx10. We'll see what we need to do from there, be it harder variations, increased resistance, etc.

[juggledex]

Friday (lunch)

pseudo push-up 3x10
barbell curl 5x10
overhead dumbbell tricep extensions 5x10

Odd day. I wanted to squat, but legs were still a bit sore. One of my buddies wanted to try planche progression, so we started with some of that. I feel pretty good with the ppush (hands at hips). We also experimented with feet-on-wall variations, also kipping legs up and performing the push-up with legs in air. It's fun, I feel we have a lot way to grow, but I'd really like to perofrm a planche push-up some day. Beyond that, just had time for a little arms, which I hate, but need. Oh well, more BW training planned for this evening.

[gizmogirl]

Thurday (lunch)

A1. Bench Press barx40, 125x20, 155x5, 185x3, 195x1, 205x1, 135x10
B1. Bent Over Row barx20, 95x20, 135x10, 185x5
B2. Shrugs barx20, 95x20, 135x10, 185x10, 225x5
C1. Rack Pull 225x5

Coming off a cold, so I took things light. Basic push/pull with a touch of lower body. BW program later tonight.

giz: I've got some older pics in this thead, kinda deep now. I've been saving monthly pics for about a year now. Once I reach a happy point, I'll assemble them side by side for a full comparison.

Cool.... I hope you're seeing the progress you'd like!

[gizmogirl]

Oh, hey, forgot to ask... I saw the exercises you're having your friend do in another thread... what's a "reverse hyper"?

thanks...
giz

[olinek]

Juggledex, are you having your mate do full bodyweight dips or with his legs resting in front of him? Cause I'm having a hard time imagining how someone could do more dips than push ups.

[juggledex]

he took to dips and chins like a fish to water, but push-ups and horizontal rows are really tough for him though. He's the same way with weighted exercises, can barely do incline dumbbell press with 15lbs, but can deadlift almost double his bodyweight. We're working on it though. I'm confident his push-ups are going to go up soon.

gizmogirl: http://youtube.com/watch?v=LwKeZFG5_HE
Reverse Hyperextension, it's about the closest thing to a bodyweight deadlift there is. Good for glutes, lower back, and general posterior chain.

[gizmogirl]

Thanks, juggledex... don't think I'm crazy, but that actually looks kinda fun...

[juggledex]

Friday (evening)

A1. Sandbag Bicep Curls 5x10
A2. Sandbag Overhead tricep extensions 5x10

An experiment in additional arm training at home

Monday (Lunch)

A1. Squat barx10, 135x5, 185x5, 225x5, 245x3, 225x5
B1. Close Grip Bench barx25, 95x15, 145x5, 115x10
C1. Hammer Curl 50x4, 45x5, 40x6
C2. Bent Over Dumbbell Row 50x10, 75x10, 75x10
D1. Overhead Dumbbell Extensions 35x12, 45x10, 55x6

Weighted routine. I currently want to get a lowerbody, upper push/pull and arms in each weight training session if possible. So far it's working very well. I know I posted a sweet routine I planned on doing, but things changed when I started training my partner after work and running into back issues with cleans.

giz: reverse hypers ARE fun! ;) I'm trying to figure out how many (unweighted reps) are a good start. I'm leaning towards 30-40 because that felt like a good spot. Of course 90-100 would be great

[juggledex]

Monday (evening)
A. Squat 100 in 3 minutes
B. Horizontal Row 3x10
C. Push-up 3x20
D. Step-up 2x20 (each leg)
E. Handstand Push-up (Negatives) 4x4

BW training with my buddy. Went with a time total for squat just for variety sake. He really improved in Horizontal Rows, performing 9, 8 and 10 reps. Same big improvements with push-ups, performing 16, 15, 10 and 4. HSPU's were harder, just doing a few negatives, but this was really his introduction to the exercise. We may step back down to pike's of hindu for variety.

[juggledex]

Wednesday (lunch)
A1. Incline Dumbbell Press 5x5-7x50lbs
A2. Seated Cable Row 5x8-12x160lbs
B1. Back Bridge 5x10 (neck rolls, from back of head to nose on mat)
B2. Shrugs 5x5-10x225lbs

Shorter on time due to long meeting so I setup a quick push/pull super set, and some neck work. Giving my legs and lower back a break as they are still sore from previous squat training. And, gosh, I'm really a bit fan of bridging.

[juggledex]

Wednesday (evening)
Reverse Hyper 3x10-20
Chin-up 3x5-8
Glute/Ham Raise 3x10-15
Dips 3x7-10
Plank 3x1:00-1:30

Standard evening training with the buddy. Both of us were a bit tired so we didn't push it too hard.

[gizmogirl]

I've been meaning to try bridging. I remember doing it all the time as a kid, just in play (other kids would run/crawl under the arch, then one of them would make an arch etc.).

Sounds like you've got your buddy hooked now...?

[gizmogirl]

Friday (evening)

A1. Sandbag Bicep Curls 5x10
A2. Sandbag Overhead tricep extensions 5x10

An experiment in additional arm training at home

Monday (Lunch)

A1. Squat barx10, 135x5, 185x5, 225x5, 245x3, 225x5
B1. Close Grip Bench barx25, 95x15, 145x5, 115x10
C1. Hammer Curl 50x4, 45x5, 40x6
C2. Bent Over Dumbbell Row 50x10, 75x10, 75x10
D1. Overhead Dumbbell Extensions 35x12, 45x10, 55x6

Weighted routine. I currently want to get a lowerbody, upper push/pull and arms in each weight training session if possible. So far it's working very well. I know I posted a sweet routine I planned on doing, but things changed when I started training my partner after work and running into back issues with cleans.

giz: reverse hypers ARE fun! ;) I'm trying to figure out how many (unweighted reps) are a good start. I'm leaning towards 30-40 because that felt like a good spot. Of course 90-100 would be great

I tried some today, on a stability ball (I didn't have time to get into the weight room to see if they have such a machine). I was able to do 3 sets of 10 pretty easily - I mean, it was certainly work, but not especially difficult. So maybe for you 30-40 would be good, with a century goal.

[gizmogirl]

Hey, is that you in the new avi, doing a bridge? Cool!

[juggledex]

Friday (lunch)
Squat bar-warm-up, 135x5, 185x5, 225x5, 245x5, 265x3
Muscle-up x1
Military Press bar-warm-up, 5x5x95lbs
Side Lateral 3x10-12

Didn't really get all the time I wanted, but did my best with it. Always happy to feel good squatting, but I should have pushed myself harder for a new PR. Training partner wanted to try muscle-up because he did one last night on rings. I hadn't done one in forever, but was able to get one decent one. Fun and shoulder smashing.

giz: yea, that's me bridging. Nose to the mat! It was either that or pistol, and I felt I'd raise more bridge awareness for now. ;)
http://chrisholden.net/fitness/pistol_02.gif

[juggledex]

Friday (evening)
Squat x 100reps
Hindu Push-up 3x10
Pull-ups 3x5-8
Push-up 3x7-10

Pike Push-ups 3x5-10
Arnold Press 2x12

arm circuit 5 sets
sandbag tricep extentions x10
sandbag bicep curls x10
sandbag upright row x10
end circuit

arms finisher
close grip push-ups 10 reps
secret new bodyweight bicep exercise 10 reps

Standard training with buddy for first 4 exercise. First time he did Hindu Push-ups and seemed to have no trouble with 4-7 reps. Push-ups today were performed on chairs allowing an increased range of motion and increased difficulty.

Then, I went on to perform arms routine. My strength simply gave out on Pikes at the end of set 3, so I moved to Arnold Press for the final 2 sets. Sandbag training is actually a weighted vest in a backpack, plus additional weight I can find around the apartment, it was set at 50lbs. I plan on showing the final exercise around once I get decent pictures and explaination of how to perform it properly. It really pumps the guns. :P

[gizmogirl]

A pistol squat is one of my long-term goals, after I get better at bw squats (the concept of your 100 squats makes me feel faint at the moment :lol:). After three days in a row of the bw workouts, I'm pretty sore so I made today a recovery day - I will try your bridge exercise tomorrow! I'm looking forward to seeing your sandbag illustrations... Thanks so much for being kind and helpful to a newbie.

[juggledex]

pistols are work. I do not feel I have a strong command over it, but that's a part of my future goals

High reps squats used to kill me. I'd do them and be sore all week, but after forcing my way through squat related programs and getting a better grasp of how beneficial they really are, they've consumed me. ;)
I squat heavy and do 100 rep bw's twice this week. As long as the body holds up I want that to be my new standard.

Time permitting, I'll get my PDF out asap. The challenge is budgeting a fast release versus more information. <sigh> :P

[gizmogirl]

Maybe you can do a fast release, then an updated release? In any case, I'm a patient person (dunno about the rest of the board though, :lol:)...

[juggledex]

Monday (lunch)
Squat barx15, 135x5, 185x5, 225x5, 245x4, 275x2 (new PR)
Incline DB Press 40x15, 55x5, 60x5, 60x5, 60x5, 60x5
Bent BB Over Row barx15, 135x5, 185x5, 155x5, 135x5, 135x5

Basic 5x5 lower and upper push/pull. Heaviest squat I've done so far. It's nothing to get too excited about yet, just on my way to 315. Followed by a standard push/pull. Never to happy with bent over barbell row. I can't seem to keep the form I want with heavier weight, but I'll do a stronger row later this week.

Tonight, arms and bodyweight.

[juggledex]

Monday (evening)
Pistol 1x10, 3x5
Towel Horizontal Row 3x10
Chair Push-ups 3x10
Sandbag Tricep Extensions 5x10
Sandbag Bicep Curls 5x10
Close grip Pushups 1x10
Chin Bar Body Curls 1x10

Standard bodyweight evening training. Added some sandbag for arms. Erik, training buddy, didn't want to squat (lazy) so I had him do sandbag deadlifts while I worked on pistols. Followed by standard push-up, a little bit of sandbag clean & press (not enough to mention, just testing erik's strength) and finally a bit of arm work.

[juggledex]

Wednesday (lunch)
Military Press 5x5x95lbs (C&P'ed into position)
Rack Pulls 225x5, 275x5, 315x2, 275x4, 225x5
DB Row 50x10, 75x10, 100x5

Tired today, worked late and f'ed up sleep, took it kinda easy.

[juggledex]

Wednesday (evening)
squats x +100? (didn't count)
chin-up 3x2-3 (with 40lb weighted vest)
dip 3x3-4 (with 40lb weighted vest)
Step-up 3x20
handstand Shrugs 3x15
Handstand Push-up Negatives 3x4

I used the vest tonight, painful. Erik did his standard number of reps and performed wide-grip push-ups instead of handstand moves.

Wanted to add, using the vest was brutal. I had not used it in a while, and buddy did it work! Taking my normal 20 reps of dips and making them a painful 3-4 (usually 3 with a 4th negative only). I can feel that it was a strength training session instead of endurance. Handstand Shrugs tonight were a test because I haven't used them much at all before. My neck and traps are took a good beating with those. Solid for anyone wanting to add trap work to their training.

[cheesedog]

Great workout! You're really making me want a weight vest.

[gizmogirl]

Reduced by 4/5ths? That sounds especially tough! Good job...

[juggledex]

Friday (lunch)

Bench Press 5x5
Seated One-Arm Cable Row 5x5

Really tired today. I could barely push, but pulling was surprisingly easy. Lower back and legs were still sore from earlier in the week so I took off heavy squatting for the day (insane, I know). I'll make up for it tonight in The Bodyweight Zone.

Crazy thing about these rows. We have a seated cable row machine which I use for rowing variety. It goes up to "160", and I don't know what those numbers really mean because some of the other machines, such as leg press, are super hard at what appears to be lower weights. Anyway, I've maxed out that, so I tried using just one hand and that still felt too easy. Oh well, rowing may just be my thing. <shrug>

[Fatman]

Machines are really tricky that way. Back when I still used them it was quite common to experience huge "jumps" or "drops" in poundage upon changing the system, especially the pulley things. The tricep pushdown and lat pulldown were the obvious ones - just changing the machine would effect a 20-30 kg increase in the weight I used for reps on those things. Plus the pulley is there to reduce the resistance on your body - that's why it was invented in the first place (i.e. to enable people, mostly in construction, to lift heavy weights a certain distance with much less effort). The pulley setup has a huge effect on load distribution. Same goes for leg curls and extensions, and don't get me started on the leg press :)

[cheesedog]

Same goes for leg curls and extensions, and don't get me started on the leg press :)

No kidding! The next time I hear some guy brag that he could probably squat 500# cause he can leg press more than that that I'm getting out the hedge clippers.

Or just load them up with the weight and make them squat TO PARALLEL.

[Fatman]

In my early weightlifting days a friend of mine wanted to join me in the gym and start weight training. We trained in a refurbished atomic bomb shelter which was the first (and to date the only) powerlifting club in my town. Back then I knew nothing about powerlifting, of course, or hard-core training, and my routines consisted of benches, pull-ups and endless sets of curls. I was just starting to get into semi-serious squatting and deadlifting (okay, I was just 19, and Flex magazine was on a "22-inch-arms" routine rampage). The squat racks were in a separate room and I'd steal a moment when none of the enormous guys were occupying them to get in, crank out a few "heavy" reps with 250 lbs. and flee before one of the truck-sized patrons came to use the rack.

Anyways, there was also an ancient leg-press machine in the corner of one of the other chambers (where weaklings like us trained). I was quite annoyed to see my friend, a total training newbie and much smaller than I was, get on that thing and press 200 kgs. (around 450 lbs.) the first time he ever sat on it, while my max was around 180 kgs. after some years of training. Frustrated, I told him that I rely on the squat for leg work. He wanted to try that too, and got under a bar loaded with two big rubber plates (60 kg., or 132 lb. total). To my relief he couldn't even bring the bar down to a few inches below lockout, as his back was unable to support the load. He was pretty pissed, but over time got to know the importance of squatting and improved considerably.

Later I was making some more cash working various odd jobs in college and moved on to more decent gyms (in order to avoid the unsavory crowd that hung out at the powerlifting club), where I was struck by the absence of squatting. All the newbs would ever do was arms and bench presses, with some leg pressing thrown in by the most enlightened. In that kind of atmosphere a 100-kg. squat "for reps" was considered impressive. Since then I've known many guys much bigger than me (and I'm not that small) who would either avoid squats and deads or perform them with light poundages in order "not to injure their spine". Funnily enough, those were the guys who developed herniated discs from benching too heavy with awful form and not strengthening their back muscles at all.

Anyway, sorry for posting at ridiculous length. Just wanted to share...

[juggledex]

Monday (lunch)
A1. Squat 135x5, 185x5, 225x5, 275x2, 300x missed, 275x2 (missed 3rd rep)
B1. Bench barx40, 135x10, 5x5x165
C1. Bent Over Row barx20, 135x5, 155x5, 165x5, 165x5, 165x5
D1. Barbell Curl 5x5x85
D2. Overhead Tricep Extensions 5x5x60

Breaking 300 in squat is super close. I had the push, but the back wasn't ready. I'm going to focus on 275x5, and go for it again when I feel strong.

Missed Friday evening BW training, but did a little OA push-up training over the weekend. Need to start setting some standard for my bodyweight training to push new skills.

NP Fatman, always fun to read ol' training stories. The Squat-Rack and I have a pretty good relationship. I'm one of the only ones that uses it, and I do my best to move all the weight I can in it.

[juggledex]

Monday (evening)
BW Squat x 100 total
Towel Horizontal Rows 3x5 (w/ 40lb vest)
Elevated Push-ups 3x5 (w/ 40lb vest)
High Incline One Arm Push-ups 3x5
Chin-up 5x6-10

Standard 100 squat warm-up, some pull, and some push. By "Elevated", I mean performed on two bar stools (for hands) and an equally tall table (for feet) allowing for a deeper-than-ground range-of-motion. The "High Incline" refers to being performed on the bar/table.

[juggledex]

Tuesday (evening)
Wrestling School

Wednesday (lunch)
Squat 5x5x225lbs
Incline Db Press 5x5x60
Bent Over Row 5x5x185

After a brief hiatus due to holiday travel, I'm back at it. I didn't do much exercise over the holiday sans an evening of squatting and push-ups with my brother on my back and doing tons of chin-up variations to teach them how to chin.

A bit tired and weak from the long driving and wrestling last night, so I took it light on squat. BUT, as part of my program, I need to perform 5 sets of 5 reps (NO missed reps) at each weight before moving up next session. So today was more ensuring the numbers. A dramatic increase in weight on Bent Over Row, however, from watching a Jay Cutler vid and trying his form. I really felt it in the whole of my back too, which is something I've been wanting.

It's all uphill from here. Now I gotta eat!

[juggledex]

Friday (lunch)
Rack Pull Deadlift 5x5x250lbs
High Pull 1x5x135 4x5x115lbs
Military Press 5x5x100lbs

RP's no problem. Started too heavy with HP for the form I wanted, so I cut that back and as with RP, I'll put up +10lbs next time. Military Press, however required an extra push press in the last set which will keep me at that weight next week. Felt like a great day overall.

[juggledex]

Friday (evening)
A1. chin-ups 8x3
A2. dips 8x3
1 minute rest, then repeat.

Performing with weighted vest put me at 250lbs. This made some of those last set last reps sloppier than I wanted, but I needed a fast workout tonight.

[juggledex]

Monday (lunch)
Squat 10x135, 5x225, 5x5x235
Pullover 2x10x50
Incline DB Bench 1x4x60, 4x5x55
Bent Over BB Row 5x135, 5x185, 3x225, 3x5x205

Everything on target with Squat, didn't try to push max just keeping the weight gradually going up. Tossed in pullovers for fun and stretch. Felt real tired on incline, had to take it down. Pushed BOR to new record, and feel great about that.

[cheesedog]

Good workout. Actually, a bunch of good workouts lately. Good job!

[juggledex]

Thanks cheesedog, they've all been feeling great lately. Lots of progression. I claim improved nutrition and smarter training (doing less).

Monday (evening)
barbell curl 5x5x85
close-grip bench 5x5x135
EZ bar curl 3x85, 1x95, 1x105, 1x115 (missed), 1x110, 1x115, 1x120 (missed)
overhead extensions 5x5x60
chinup 5x5
dips 5x5

Big time arm work this evening. Since I have to do it. Everything was normal except after CGBench, I was going to do preacher curls, but TK wanted to do a curl contest. There were three of us involved and I managed to pull the best at 115. Kind of made me feel good since TK is a the curl king (really his physique looks great). I explained the strength came from weighted chins.

[juggledex]

Wednesday (lunch)
Deadlift, 15xbar, 10x135, 10x225
High Pull 5x5x125
Military Press 5x5x100

Took it light on deads as not to overstimulate my lower back. This weekend I have a long dojo training session, and I don't need my back destroyed for this event. Beyond that, Highpulls were up this week and felt like I could do more weight. Military press was a strugle through the last reps of the last sets, so it stays the same.

[juggledex]

Wednesday (evening)

5 miles on treadmilll (90 minutes)

Due to snowy conditions I missed wrestling school tonight. I decided to punish myself with some much needed cardio and running. My legs we chaffing too bad to run, and had to walk the last bit. :(

I need to get some of that runners long underwear.

[Erik]

Wednesday (evening)

5 miles on treadmilll (90 minutes)

Due to snowy conditions I missed wrestling school tonight. I decided to punish myself with some much needed cardio and running. My legs we chaffing too bad to run, and had to walk the last bit. :(

I need to get some of that runners long underwear.

There's some anti-chafing rub-on stuff that might solve your problem The brand I get is called BodyGlide. I used it for running last winter and it really helped reduce the chafing.

Got to stock up again and get my lazy ass back out there.

[juggledex]

Friday (lunch)
Front Squat 10x bar, 5x95, 3x135
Bench Press 5x5x160
Weighted Chins 5x5 +20lb dumbbell between feet

Again, taking it easy on the lower body for this weekend. Have not performed front squats in a while. Everything felt great except for wrists. Bench felt weak (warmed up with light db flyes), so I lowered weight and worked through it. Wrapped up with some weighted chins, fairly light to ensure the reps. Practiced a little with box jumps. We don't really have the equipment though it was still fun to try.

Also, I had to delete my training pictures because some goofball started posting them on another, unrelated forum. I'm not sure why. I'll updated with a new, monthly pic soon anyway.

Erik, yes, I know about glide, but never tried it. The running itself wasn't planned anyway. I just went and did it. I'll plan for it next time and see if better underwear helps.

[juggledex]

Saturday (evening)
Burpees 10 descending sets in 8:40

This was my first time trying this (thanks ABHPage for the idea) and it was a good eye opener to how much I stink at burpees, but also gave me the confidence to push further next time.

Oh yea, graduated
http://chrisholden.net/chgrad.jpg

[cheesedog]

CONGRATULATIONS!!!!!!!

You really earned it. Great job!

[Erik]

Good Job!

Have fun!

[Fatman]

Congrats! You wanted it, worked hard and got it. Inspiring.

[olinek]

Sweet Dude!

Just one question. What exactly does this certificate mean? DO you need one to work as a professional wrestler the way a doctor needs to complete med school?

[juggledex]

Thanks everyone for the support.

olinek: it's more or less just something to keep and look back on. An education isn't really required to being pro wrestler because in the end it's all up to how talented you are and how cool you look. It does help you along the way.

Monday (lunch)
Squat 135x10, 225x5, 5x5x250
Close-Grip Bench 5x5x135
Weighted Chin-ups 5x5x BW +20lbs

Lower back has been feeling tight all weekend, and it worried me I wouldn't be strong on squat. Ended up not being a problem, and set a new 5x5 personal record. Also the same for weighted chins, but I just started them with the 5x5. Next week I plan to test my person records to see where I'm at for the year, then take a week off for holiday break, and come back with a new, experimental bodyweight routine.

[juggledex]

Wednesday (lunch)
Power Clean 8, 6, 4
Military Press 8, 6, 4 (cleaned into position)
Front Squat 8, 6, 4 (cleaned into position)
Bench Press 8, 6, 4

Used this training today:
http://www.t-nation.com/readArticle.do?id=1844960
loaded 95lbs on the bar and did the whole routine with a partner. As soon as he did his set, I'd pick up and go (real short rests). This went by very fast and made us sweat! Afterwords, I got him to try some (new) BW exercises I'm experimenting with, and finished with:

weighted decline sit-ups 45x3, 90x3, 135x2

[cheesedog]

Trying one of Dan John's workouts I see! After reading his article yesterday I'm thinking about it too.

[juggledex]

Thursday (evening)
1 hour walk on treadmill (3 miles)

Friday (lunch)
Power Clean 8, 6, 4 x 100lbs (from ground, no hang clean from knees)
Military Press 8, 6, 4 x 100lbs (cleaned into position)
Front Squat 8, 6, 4 x 100lbs (cleaned into position)
Bench Press 8, 6, 4 x 100lbs
Incline DB Bench 8, 6, 4 x 50lb dumbbells
Chin-up 8, 6, 4
Dip 8, 6, 4
Weighted Decline Sit-ups 8x45lbs, 6x90lbs, 4x135lbs

Same as yesterday only with a bunch more exercises since it goes SO FAST! Training partner cycling is amazing for speedy rest times. Since things were quick Wednesday, we decided to add more exercises till time was up, and that's how far we got.

[juggledex]

Monday (lunch)

Back Squat 135x5, 185x3, 225x3, 275x1, 300lbs x 1

Today was ME test day. I finally reached beginner strength levels in squat, hooray. My back is serious ready for deload, so I likely won't test deadlift this week as previously planned (today just took too much out of me). I was done after that, didn't do anything else minus some light stretching, etc.


Anybody want to see how skinny I still am? Here's footage from Friday's wrestling show. I play a parody wrestler. It was a lot of fun, got plenty of laughs.
http://www.youtube.com/watch?v=HV2Z0tWTTwY
1:50 (parody spot), 5:07, 6:17 (security spots)

[cheesedog]

Congrats on the pr!!!!

That video is some funny stuff!

[Fatman]

Good work on the squat. Will watch video when time permits (plus they aren't too excited about me checking out YouTube at work... a-holes...)

[juggledex]

Thanks guys,

Wednesday (lunch)
Bench Press 41x80lbs, 3x10x135lbs
Close Grip 3x12x95lbs
Leg Press 3x10 (super set with calf raise)
Close-grip Chin-up 3x5
Dips 1x7

My back is fubar for a while, so I had to take it super easy with exercises that put NO stress on the back. This is why it looks so lame.

Because of this, I thought it'd be fun to try this fitness calculator for bench http://exrx.net/Calculators/YBenchPress.html
Scored an excellent, so I know that calculator is broken. ;)

I also plan to put this thread to bed starting with the new year.

[Fatman]

Yeah, first I didn't understand how it's supposed to work (the bench press calculator). Then I figured out that it doesn't calculate poundage and reps, just reps with an 80-lb. bar. Which is a lot easier for me than doing a push-up (as I weigh almost 220 lbs). I haven't' tried repping out with 36 kg and probably won't in the near future.

Did your squat 1RM have anything to do with the fact that your back is injured?

[juggledex]

Interesting thing about that test, it actually made my chest sore.

Yes, that squat killed my back. BUT, it was really the straw that broke MY back, tbh. I needed a deload for a while and was forcing to get it by year's end. Also my back had been bothering me since having to sit in these folding chairs for hours during the Raven Dojo. Either way, I got a solid two weeks off exercise, and starting a pure bodyweight for the next six weeks after that. From there, I'm planning on working with front squat and leg press more.

[juggledex]

After a week of being home for the holiday's, I drove home today, which was an 8 hour drive. I was tired and wanted to go to bed earlier. After laying in bed for a couple hours I just knew I could do some HSPU's right then. So I planned a little workout and did this

25 total reps each
Handstand Push-up
Chin-up
Bridging Pull
Triceps Dips

Now I'm drinking a protein shake. Bridging Pull is a new exercise I'm working on. It's a BW Upright Row or BW Face Pull. Performed similar to a Towel Horizontal Row, only you bridge your body, and do a pull similar to an Upright Row or Face Pull. It's fantastic for hitting the traps and middle deltoid (something targeting with BW exercises is tough), and I'll be using it a lot over the coming weeks.

[cheesedog]

Interesting idea on the bridging pulls, I'll have to give them a try.