Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
That explains the seeing the video thing. Bummer, :SaiyanSmilie_anim:
ain7:This was about as low as I could get, from a squatting position. I would say that the bar was a shade above the knee. We will have the video out by Thursday. (I guess which you will not see.
)I have done zerchers off of the ground. Not often though, that is really hard.
My sister is in town, she did the Evilese Kettle Bell class.
We warmed up with the Globe Trotters.
1. Standing Broad Jump - a bunch. Gravity must have a great er effect on me than the others???
2. Single Leg Standing Broad Jump - a bunch
3. Plate Swing Rounds - Rotating a plate around your body. A few sets
4. Tri-Plex Pulls - This was 9 sets of 3. 3 sets of upright row type pulls, 3 sets of high pulls, 3 sets of "pull as high as possible pulls. We just kept increasing the weight. We started at 135lbs and ended up at 315lbs.
Super-Set
5. Log press - Using the pink bands with one wrap-around. 9 sets of 3 here as well. We started with 96lbs, I worked up to 206lbs. (The band did make things challenging)
6. DB Bench Press - 4 sets of 10 reps. 100lbs, 120lbs, 130lbs (8 reps), 120lbs.
Super-Set
7. Hurricane Shrugs - 3 sets 15 reps. 180lbs.
I left at this point. My sister had been standing there waiting for about an hour and was getting restless. So I missed the D-Ball and lunges. I will do those today.
I can say that my back feels very used this morning from all of the pulls last night.
PWO - I left my friggin' shaker bottles on the counter at home. So I did not have them.
Gym Conversation -
1. Talked to my sister about what a "REAL" gym is. She agreed that this is a real gym.
2. I am going to have to start taking notes on this one.
We warmed up with the Globe Trotters.
1. Standing Broad Jump - a bunch. Gravity must have a great er effect on me than the others???
2. Single Leg Standing Broad Jump - a bunch
3. Plate Swing Rounds - Rotating a plate around your body. A few sets
4. Tri-Plex Pulls - This was 9 sets of 3. 3 sets of upright row type pulls, 3 sets of high pulls, 3 sets of "pull as high as possible pulls. We just kept increasing the weight. We started at 135lbs and ended up at 315lbs.
Super-Set
5. Log press - Using the pink bands with one wrap-around. 9 sets of 3 here as well. We started with 96lbs, I worked up to 206lbs. (The band did make things challenging)
6. DB Bench Press - 4 sets of 10 reps. 100lbs, 120lbs, 130lbs (8 reps), 120lbs.
Super-Set
7. Hurricane Shrugs - 3 sets 15 reps. 180lbs.
I left at this point. My sister had been standing there waiting for about an hour and was getting restless. So I missed the D-Ball and lunges. I will do those today.
I can say that my back feels very used this morning from all of the pulls last night.
PWO - I left my friggin' shaker bottles on the counter at home. So I did not have them.
Gym Conversation -
1. Talked to my sister about what a "REAL" gym is. She agreed that this is a real gym.
2. I am going to have to start taking notes on this one.
Yea, it is good for warm-up and coordination. Plus it is fun and there is a lot of smack talk when someone "drops the ball"
Yea. You really have to push the hips through, especially at the top.
Yea, they are tough.
No, she does not make it in the video. That girl is one of the guys girlfriends.
Is that some kind of joke.
The helmet is kind of a running joke at the gym. It actually belonged to the guy who had the strongest teeth and neck in the world. It originally had a bowling ball on it that he would spin for a neck exercise, we used a lighter ball. (the bowling ball is really hard) That guy pulled a train with his teeth.
Nobody was able to spin will with the boweling ball, so, we use the helmet as a humorous escape from the pain of training.
We have a lot of fun. If you don't, what is the point of training????
:jump1:
AAAHHHH...... Saturday. The getting strongery, in shapery, strongmany type of day. Is good day.
1. Globe Trotters
2. Dynamic Flex
3. 2 Hand KB Snatch and Press- 4 sets 5 - 8 reps. 30 - 45 lbs
4. Front Squat - 6 sets 5 - 8 reps. 135lbs. Getting the blood flowing.
5. Bottoms Up KB Clean and Press - 35lbs for sets of 5, 6, 8, and 10 reps
6. Yoke - 450lbs. 3 sets 80 feet.
7. Farmers Walk - 1X down and back, 1X down and back 2X. 250lbs per hand.
PWO - The Usual
This was a pretty good day. The yoke felt really good, especially for the first time I have done it in a long time.
Gym Conversation -
1. Knee Surgery (just about any type) is not that big of a deal. You rehab, get over it, and everything is the same as it was. Aggressive rehab is good. The standard rehab protocols are pretty much a load of crap.
1. Globe Trotters
2. Dynamic Flex
3. 2 Hand KB Snatch and Press- 4 sets 5 - 8 reps. 30 - 45 lbs
4. Front Squat - 6 sets 5 - 8 reps. 135lbs. Getting the blood flowing.
5. Bottoms Up KB Clean and Press - 35lbs for sets of 5, 6, 8, and 10 reps
6. Yoke - 450lbs. 3 sets 80 feet.
7. Farmers Walk - 1X down and back, 1X down and back 2X. 250lbs per hand.
PWO - The Usual
This was a pretty good day. The yoke felt really good, especially for the first time I have done it in a long time.
Gym Conversation -
1. Knee Surgery (just about any type) is not that big of a deal. You rehab, get over it, and everything is the same as it was. Aggressive rehab is good. The standard rehab protocols are pretty much a load of crap.
One of the Trilogy has a girlfriend, holy cow
Sorry, couldn't resist
Looking at the sessions you put up I've noticed you do a hell of a lot of warming up, is there any reason for that? Is it for injury prevention or to improve performance? 6 warm up sets of front squats is a lot
The warm-up is used for many things.
Pre-hab (injury prevention)
Setting the mood (mental preparation)
And getting the body ready to train.
We also use it for some conditioning.
Actually, all that work has no effect at all on the larger exercises that we do. We set PR's on a regular basis, and have no problems with performance during the workout. I think, personally, since we started doing a lot more warm-up, I am more prepared to do the harder work.
And
I get it!!! Geeks!!!! :yelrotflmao:
Of the 2 guys I train with, one played in the NFL and the other is a professional highland games athlete. They are the real deal. Though we are geeky in our own way.
Pre-hab (injury prevention)
Setting the mood (mental preparation)
And getting the body ready to train.
We also use it for some conditioning.
Actually, all that work has no effect at all on the larger exercises that we do. We set PR's on a regular basis, and have no problems with performance during the workout. I think, personally, since we started doing a lot more warm-up, I am more prepared to do the harder work.
And
I get it!!! Geeks!!!! :yelrotflmao:
Of the 2 guys I train with, one played in the NFL and the other is a professional highland games athlete. They are the real deal. Though we are geeky in our own way.
dang!! this stuff almost makes me wish I hadn't taken on such a large task as IRONMAN.
Lots of life left to lead. When I was doing a lot of parkour we would set up courses and go through them again and again like that.
this is real cool.
and once I get tired of this place and it's peeps, I can start lifting and throwing and go join that site!!
good stuff there George.
Are you the one in Maroon shorts in the beautiful day vids?
Lots of life left to lead. When I was doing a lot of parkour we would set up courses and go through them again and again like that.
this is real cool.
and once I get tired of this place and it's peeps, I can start lifting and throwing and go join that site!!
good stuff there George.
Are you the one in Maroon shorts in the beautiful day vids?
I am the one in the green shorts and black shirt. And yea, our training is a lot of fun.
Well. Today fits very nicely into the friggin' awesome category.
1. We took the Globe Trotters into the back yard.
2. Neck Attack - 3 sets or so to get things rolling. I tried a green and a red band on the last set. This exercise ceased to be a warm-up at this point.
3. Super Fast Leg Switchy Things - Like it sounds. Lunge position leg switching. a few sets.
4. Band Rotations - A few sets to get the ol' core ready.
5. Front Squats - This is where things got interesting. I worked up to a 405lb single. Then some bantering went down. We started stripping the weight, when we got to 315lbs, this is how it went down.
"I am going to do a triple at this weight." says The Cannon. "If you do three I am going to do 10!!!!" I said.
The Cannon Says, "You go first."
This was not really in my plan for the day. (like there is some sort of plan for the day anyhow) So I brought it, and front squatted 10 reps at 315lbs.
I was certainly not going to be beaten by my ARCH NEMESIS!!!!
It is safe to say that I completely conquered, just like I predicted.
6. Pull-Ups - 2 sets regular pull-ups. 2 sets power pull-ups. (pull-up and let go of the bar at the top. Then re grab and do the next rep) Then I did a set of 15 reps using the green band for assistance.
7. Thumbless Grip Reverse DB Curls - 3 sets 10 reps.
8. Some Bunch of Grip Training - I used a stick with weight on it, and some smaller blob training.
Then there was another clash with The Cannon. The 45lb Blob. I have to say that evil won this battle and I was unable to lift the 45lb blob.
I then redeemed myself on the inch DB lift. Where I got it up several times. Completely destroying my NEMESIS.
PWO - The Usual
If we were to score out this workout it would be -
The Internet Surgeon - 2
The Cybernetic Cannon - 1
Victory for Truth, Justice, and The American Way!!!!!
Gym Conversation -
1. Using knee sleeves is a good route to go. Cyborg was introduced to this great training tool, and seemed to like them.
2. Training environment has a larger effect on results than programming and nutrition combined.
3. Everyone seemed to agree that The Cybernetic Cannon is a LILY LIVERED LITTLE GIRL.
HHHMMMM...... That might be something that is only done here.
The diamond bar is a diamond shaped deadlift bar, with the ends made longer so that it can be put in a rack. (a custom piece built where I train)
Then you do OH presses with the bar lowering it down so that your head is in the middle of the diamond. It is awesome because it really trains the shoulders in an "open" type of motion. instead of a "closed" range of motion with the regular bar.
Sorry if this was not very helpful.
Use Dumbbells, hold them at different angles, do different types of inclines. High inclines are great (I know you said no benching, but there must be an angle, above which does not cause problems)
You may want to try some board presses as well. Limit your range of motion, you may find a point where everything and above does not bother your chest thing either.
Odd object pressing. Get a keg and press that. Go to an army surplus store and get a quality bag, get some sand and put it in the bag. Press it overhead.
We have even gone so far as to get 40, 60, and 80lb bags of sand. We then wrapped them completely in duct tape. (so they could not break or leak) and pressed them (or did all sorts of cool exercises)
The cool part there is if they get a hole. Use more duct tape. If they get ruined over time, it is no big deal. They cost about 5 bucks and are worth well over than in cool training stuff.
Just some ideas.
You may want to try some board presses as well. Limit your range of motion, you may find a point where everything and above does not bother your chest thing either.
Odd object pressing. Get a keg and press that. Go to an army surplus store and get a quality bag, get some sand and put it in the bag. Press it overhead.
We have even gone so far as to get 40, 60, and 80lb bags of sand. We then wrapped them completely in duct tape. (so they could not break or leak) and pressed them (or did all sorts of cool exercises)
The cool part there is if they get a hole. Use more duct tape. If they get ruined over time, it is no big deal. They cost about 5 bucks and are worth well over than in cool training stuff.
Just some ideas.
Live Like You're Gonna Die Tomorrow
I get to the gym today, only to hear that everyone else has decided that it was going to be a "lighter" day.
I was like "Like I am going to let that happen!!"
Then we got a phone call from an obviously brilliant man who said -
"Live like you are going to die tomorrow."
This became the name of the workout, there was not going to be a "lighter" day.
1. Globe Trotters
2. Reverse Hype - 3 sets 10 reps. 100lbs.
3. Hanging Leg Raises - 3 sets 10 reps
4. KB WOB Swings - 3 - 4 sets. 4 - 6 reps. up to a 62lb or 70lb KB. The NEMESIS was better at bottoms up stuff.
5. KB Clean and Press - 1 minute with the 88lb KB. We all went at the same time and we all wore cool hats. The NEMESIS was defeated here.
5. High Pulls - We set the bar at 225lbs. Set the High Pull Indicator at 16 or 17. (I forget) The we started pulling, round robin style. The first set was 3 reps, 2nd 2 reps, 3rd 1 reps. Then we just kept going at one rep for a while. I can say that my butt cheeks were screamin' at the end of this. Then we stopped.
We loaded the bar to 275lbs. And started again, doing singles, round robin style. (I am going to have to say That I was defeated by the NEMESIS here, I want to say that he hit the indicator more easily because he is taller, but that is lame)
6. Bench Press - Did a bunch of sets of 5. Working up to 335lbs.
Super-Set
7. RDL - A bunch of sets of 5 here as well. (5+, whatever number of sets it was to work up to the bench weight)
I defeated the NEMESIS here. So all is right with the world.
8. Triceps Push-Downs - 3 sets 10 reps. Some weight.
9. YTM's and Funky Rotators - Both of these were cool. I do not know how to explain the funky rotators so everyone will have to wait for the video release.
10. KB Side Bend Shrugs - Just like it sounds. 50lb KB. a few sets.
11. Stretching with the Band - Boy was I ready for this.
PWO - The Usual
This was a pretty friggin' great workout. It is fun training with a few different guys, because when you are not feeling like hitting it particularly hard, someone is always jacked and ready to rock. That is the awesome.
BATTLE AGAINST THE NEMESIS SCORECARD -
Internet Surgeon - 4
Cybernetic Cannon - 3
Why is the score so close you ask?????
BECAUSE DEFEATING A NEMESIS IS FRIGGIN' HARD. NO REAL MAN HAS AN EASILY CONQUERED NEMESIS!!!!!!
Here are links to the last couple workouts -
I get to the gym today, only to hear that everyone else has decided that it was going to be a "lighter" day.
I was like "Like I am going to let that happen!!"
Then we got a phone call from an obviously brilliant man who said -
"Live like you are going to die tomorrow."
This became the name of the workout, there was not going to be a "lighter" day.
1. Globe Trotters
2. Reverse Hype - 3 sets 10 reps. 100lbs.
3. Hanging Leg Raises - 3 sets 10 reps
4. KB WOB Swings - 3 - 4 sets. 4 - 6 reps. up to a 62lb or 70lb KB. The NEMESIS was better at bottoms up stuff.
5. KB Clean and Press - 1 minute with the 88lb KB. We all went at the same time and we all wore cool hats. The NEMESIS was defeated here.
5. High Pulls - We set the bar at 225lbs. Set the High Pull Indicator at 16 or 17. (I forget) The we started pulling, round robin style. The first set was 3 reps, 2nd 2 reps, 3rd 1 reps. Then we just kept going at one rep for a while. I can say that my butt cheeks were screamin' at the end of this. Then we stopped.
We loaded the bar to 275lbs. And started again, doing singles, round robin style. (I am going to have to say That I was defeated by the NEMESIS here, I want to say that he hit the indicator more easily because he is taller, but that is lame)
6. Bench Press - Did a bunch of sets of 5. Working up to 335lbs.
Super-Set
7. RDL - A bunch of sets of 5 here as well. (5+, whatever number of sets it was to work up to the bench weight)
I defeated the NEMESIS here. So all is right with the world.
8. Triceps Push-Downs - 3 sets 10 reps. Some weight.
9. YTM's and Funky Rotators - Both of these were cool. I do not know how to explain the funky rotators so everyone will have to wait for the video release.
10. KB Side Bend Shrugs - Just like it sounds. 50lb KB. a few sets.
11. Stretching with the Band - Boy was I ready for this.
PWO - The Usual
This was a pretty friggin' great workout. It is fun training with a few different guys, because when you are not feeling like hitting it particularly hard, someone is always jacked and ready to rock. That is the awesome.
BATTLE AGAINST THE NEMESIS SCORECARD -
Internet Surgeon - 4
Cybernetic Cannon - 3
Why is the score so close you ask?????
BECAUSE DEFEATING A NEMESIS IS FRIGGIN' HARD. NO REAL MAN HAS AN EASILY CONQUERED NEMESIS!!!!!!
Here are links to the last couple workouts -
That looked like an awsome workout but who the hell gets phone calls saying 'live like you're gonna die tomorrow'?
Maybe a super villan has discovered the secret base of the T.O.T and was trying to make a death threat? Little did he know that you were all dumb enough to think it was a well meaning stranger ringing random numbers to give motivation speaches.
Hang on a minute, I bet that's what Chillen does between posts, he sits at the computer wearing a head set while a random dialer selects numbers for him to call and pass on motivation nuggets and fat busting tips
Maybe a super villan has discovered the secret base of the T.O.T and was trying to make a death threat? Little did he know that you were all dumb enough to think it was a well meaning stranger ringing random numbers to give motivation speaches.
Hang on a minute, I bet that's what Chillen does between posts, he sits at the computer wearing a head set while a random dialer selects numbers for him to call and pass on motivation nuggets and fat busting tips
Grats on beating the nemesis, G!
And here's an article that was probably custom made for you
TESTOSTERONE NATION - 27 Reasons To Be Big
(I thought of it when I saw you get off the bench in your vid)
And G, like CCR said, I'd be scared ****less if some random person called me saying "live like you are going to die tomorrow"
And here's an article that was probably custom made for you
TESTOSTERONE NATION - 27 Reasons To Be Big
(I thought of it when I saw you get off the bench in your vid)
And G, like CCR said, I'd be scared ****less if some random person called me saying "live like you are going to die tomorrow"
The dude is awesome. Just about his whole house is a gym. The equipment is black and the walls are red. He says -
"It's like training inside my heart!!!"
Don't worry though, he is having the guys from Miami Ink do murals on the walls as well.
That's pretty much awesome.
Thanks Karks.
Though I did fit on all the rides the last time I went to an amusement park. Barely. :yelrotflmao: