T.O.Ters only speak in Klingon when challenging each other
Do you do direct ab work often Georgen?
Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
T.O.Ters only speak in Klingon when challenging each other
Do you do direct ab work often Georgen?
D&D = Dungeons and Dragons, right? I guess that's it.
And since I started this new form of training I've been doing more ab work. And I think I'm gonna keep it up. A lot of people now a days say you only need squats and deads. And sure, they work the abs, but often you need that little extra. The abs are very improtant in all the big lifts, so why not take advantage of that by making them strong?
And since I started this new form of training I've been doing more ab work. And I think I'm gonna keep it up. A lot of people now a days say you only need squats and deads. And sure, they work the abs, but often you need that little extra. The abs are very improtant in all the big lifts, so why not take advantage of that by making them strong?
Word Up.
The Holiday Workout, The Holiday Workout, dig diggity dat dat dig diggity dat dat.
The cannon and I went in for a little Thanksgiving day training.
1. Foam Roller
2. Hammer Winders with Olympic Hammer.
3. Tri-Plex Pulls - Working up to the mid 300lb range. 9 sets 3 reps
Super-Set
4. Hurricane Bench Press - With black mini-bands on the 4th peg. (pretty tight) Worked sets of 3 up to 340lbs + the band weight. Then did a final set at 250lbs + bands for 14 reps. I really like the Hurricane for that type of training. It takes out the risk of training to failure.
PWO - The Usual.
Gym Conversation -
1. Headbands and Tube Socks are the coolest training garb of all time.
A series of pulling exercises.
The first three sets of three reps are pulling into an upright row.
The second threes sets of three reps are a high pull.
The third three sets of three reps are a power shrugs.
You increase weight on every single set. So you train to a taxing weight for all three of the exercises.
You can do tri-plex squats. Starting with overhead squats, then front squats, then back squats. Moving the weight up the entire time.
You can do tri-plex Olympic moves. Snatch, cleans, high-pulls.
It is a lower volume version of a very high volume style of training.
Many athletes have done a sequence like this.
Snatch, clean, high-pulls, power shrugs, deadlifts. All for three sets of three reps. (though different reps ranges can be used) Increasing the weight with the exercises.
Some guys would do 25 more reps of the last exercise after all of that. They were termed, 25 reps anyhow. Meaning any combination of sets and reps. As long as 25 more reps were done.
Ab circuits are a definite plus.
Flippity Floppity Flew
The trilogy of Terror (T.O.T.) was back together and in full swing again yesterday. That was awesome. Everything is better when we are training together.
1. Reverse Hype - 3 sets 10 reps 140lbs
2. Hanging Knee Raise - 4 sets 10 reps. some rotating, some straight.
3. Hammer Winders - with Olympic Hammer. 4 sets.
4. Med Ball Partner Rotations - 20lbs
5. Med Ball Partner Up Downs - 20lbs
6. Med Ball - Throwing back and forth doing different stuff
We then went outside to the field.
7. PUD Overhead Heave - taking turns, rotating between a smaller flat PUD and a larger PUD "tank" We did lots o reps of this.
8. PUD Transverse Throws - Used only the lighter PUD on this one. I have found a throw where I can throw about as far as The Cybernetic Cannon. You know what that means????
I will soon catch up on the rest of the throws as well.
9. PUD Winder Throws - A wind then a throw. Using the smaller PUD.
Back to the gym.
10. Bulgarian Squats on the Hurricane - some bunch of sets of 5 on each leg, working up to 260lbs.
11. Zercher Squats - worked singles up to 405. I almost got 455. Brought it halfway up. I thought these went very well. The most I have used on this lift since training again. After a whole bunch of work as well. Getting stronger is cool.
12. Inch DB Lifts - when I say lifts I mean, getting it about 6 inches off the ground a bunch of times.
13. Push-Ups to Single Arm Rows on the Hurricane - Did sets of 5 on each arm using 70lbs in each hand. These were awesome and my friggin' abs are sore like crazy.
14. Fat Handle DB High Pulls - 5 on each side with a 100lb 2" handled dumbbell.
15. Blob Work - need to bring up the grip.
PWO - The Usual
Thoughts -
1. The Hurricane is an awesome piece of equipment. I think we should use it more often.
2. I need to work more on single leg exercises.
3. Throwing stuff felt the best it has in a long time. I am very happy about this. I really thing the power training is going well.
4. This is one of the most fun workouts we have done. It was super cool.
5. I have bought some headbands. Red for power training and Blue for strength training.
The trilogy of Terror (T.O.T.) was back together and in full swing again yesterday. That was awesome. Everything is better when we are training together.
1. Reverse Hype - 3 sets 10 reps 140lbs
2. Hanging Knee Raise - 4 sets 10 reps. some rotating, some straight.
3. Hammer Winders - with Olympic Hammer. 4 sets.
4. Med Ball Partner Rotations - 20lbs
5. Med Ball Partner Up Downs - 20lbs
6. Med Ball - Throwing back and forth doing different stuff
We then went outside to the field.
7. PUD Overhead Heave - taking turns, rotating between a smaller flat PUD and a larger PUD "tank" We did lots o reps of this.
8. PUD Transverse Throws - Used only the lighter PUD on this one. I have found a throw where I can throw about as far as The Cybernetic Cannon. You know what that means????
I will soon catch up on the rest of the throws as well.
9. PUD Winder Throws - A wind then a throw. Using the smaller PUD.
Back to the gym.
10. Bulgarian Squats on the Hurricane - some bunch of sets of 5 on each leg, working up to 260lbs.
11. Zercher Squats - worked singles up to 405. I almost got 455. Brought it halfway up.
I thought these went very well. The most I have used on this lift since training again. After a whole bunch of work as well. Getting stronger is cool. 12. Inch DB Lifts - when I say lifts I mean, getting it about 6 inches off the ground a bunch of times.
13. Push-Ups to Single Arm Rows on the Hurricane - Did sets of 5 on each arm using 70lbs in each hand. These were awesome and my friggin' abs are sore like crazy.
14. Fat Handle DB High Pulls - 5 on each side with a 100lb 2" handled dumbbell.
15. Blob Work - need to bring up the grip.
PWO - The Usual
Thoughts -
1. The Hurricane is an awesome piece of equipment. I think we should use it more often.
2. I need to work more on single leg exercises.
3. Throwing stuff felt the best it has in a long time. I am very happy about this. I really thing the power training is going well.
4. This is one of the most fun workouts we have done. It was super cool.
5. I have bought some headbands. Red for power training and Blue for strength training.
3. Throwing stuff felt the best it has in a long time.5. I have bought some headbands. Red for power training and Blue for strength training.I'd love to throw some stuff again. It's so friggin' cold outside right now. We're enjoying high 20s right now.
Did you buy some cute little jogging shorts that will remind me of the 80s to go along with those headbands?
All Over The Place
We got together and really came up with a conglomerate of exercises.
1. Dynamic Flex
2. Globe Trotters
3. Skipping, Hops and Jumps - These were fun. Until they set the height of the hurdle at "skyscraper" and said, "on jump over that." I do not have the best hops. But I did make it over the "skyscraper" height. (though not as easily as my cohorts)
4. Reverse Hypers - 3 sets 10 reps 140lbs
5. Neck Attack - 3 sets 10 reps. Green Band.
6. Heart Paddle Lat Pull-Downs - We did a lot of sets here. 10 reps and 8 reps. Worked up to 200lbs.
7. Band Rotations - 3 sets 10 reps each side. Green Band.
8. Hammer Cable Rotations - 3 sets 10 reps of the weight that was there.
9. Shrugs - 3 sets 10 reps of whatever was there.
10. Hurricane Squat - We had a plan of doing these at 1.5X bodyweight for max reps. So I did 465lbs. (a little over 1.5X bodyweight) I got 21 reps. I was pretty happy with this. It felt great and I am thinking that a max rep exercise at the end of workouts is a good idea.
PWO - The Usual
Thoughts -
1. Everyone is going to be jealous of my super sweet headband. It will be seen in the next video release.
2. Making bets. Cyborg stated that he was going to train to do 700lbs for 10 reps in the deadlift. There are people on both sides of the fence. I am betting that he can do it. (the bet is $100) Today he did 700lbs for a bunch of sets on one and then a set of 10 at 605lbs. This was the second time he has trained deadlift this year. I am confident that if he trains the deadlift, he will get the 10 reps.
3. People were climbing Mount Everest. Chuck Norris walked up and shook his fist. There was a massive earthquake, Mount Everest sank into the earths crust and Chuck stepped onto the top.
We got together and really came up with a conglomerate of exercises.
1. Dynamic Flex
2. Globe Trotters
3. Skipping, Hops and Jumps - These were fun. Until they set the height of the hurdle at "skyscraper" and said, "on jump over that." I do not have the best hops. But I did make it over the "skyscraper" height. (though not as easily as my cohorts)
4. Reverse Hypers - 3 sets 10 reps 140lbs
5. Neck Attack - 3 sets 10 reps. Green Band.
6. Heart Paddle Lat Pull-Downs - We did a lot of sets here. 10 reps and 8 reps. Worked up to 200lbs.
7. Band Rotations - 3 sets 10 reps each side. Green Band.
8. Hammer Cable Rotations - 3 sets 10 reps of the weight that was there.
9. Shrugs - 3 sets 10 reps of whatever was there.
10. Hurricane Squat - We had a plan of doing these at 1.5X bodyweight for max reps. So I did 465lbs. (a little over 1.5X bodyweight) I got 21 reps. I was pretty happy with this. It felt great and I am thinking that a max rep exercise at the end of workouts is a good idea.
PWO - The Usual
Thoughts -
1. Everyone is going to be jealous of my super sweet headband. It will be seen in the next video release.
2. Making bets. Cyborg stated that he was going to train to do 700lbs for 10 reps in the deadlift. There are people on both sides of the fence. I am betting that he can do it. (the bet is $100) Today he did 700lbs for a bunch of sets on one and then a set of 10 at 605lbs. This was the second time he has trained deadlift this year. I am confident that if he trains the deadlift, he will get the 10 reps.
3. People were climbing Mount Everest. Chuck Norris walked up and shook his fist. There was a massive earthquake, Mount Everest sank into the earths crust and Chuck stepped onto the top.
Trilogy of Two????
OK. Thursdays workout was The Cannon and I going to Exton, PA to put in the weight room at Old School Fitness. I will not elaborate on that now since it was a gigantic bowl of awesome they have the coolest gym of all time, and I could go on about it forever. If anyone in the PA area needs a great place to train, I highly suggest Old School Fitness, great gym, great people.
Needless to say. We were quite sore after 12 hours of handling hardcore exercise equipment.
Saturday Dec. 1
This was a great workout. It was just Cyborg and I but it was awesome, and I felt great afterward.
1. Dynamic Flex
2. Reverse Hyper - 3 sets 10 reps 140lbs
Super-Set
3. Neck Attack - 3 sets10 reps on each direction
4. Speed Ladder - We ran through the ladder about 8 different ways. It was great. I thought it was a good nervous system and overall warm-up.
5. Safety Bar Good Mornings - We did these off of straps that were set at hip height. I worked up to 3 sets of 3 reps at 290lbs. This was very cool and really got the back working.
6. KB Swings - 2 sets 10 reps, 45lbs each hand.
7. KB Snatch and Press - 3 sets 10 reps, 45lbs each hand.
8. KB Bottoms Up and Press - 3 sets 4 - 6 reps. 45lbs each hand.
9. 100Lb Med Ball Clean and Push Throw - 3 sets 8 reps.
Super-Set
10. 100lb Fat Handle DB High Pull - 3 sets 5 reps each hand.
11. Walking Lunge - 3 sets 33 yards.
Super-Set
12. Viking Press on Hurricane - 3 sets max reps with 190lbs. I got 12, 9 and 6 reps.
PWO - The Usual
This was a really great workout. We trained all aspects of strength and power, which was a lot of fun. Neither of us were feeling it in the beginning, but as the workout went on it turned out great. I felt awesome at the end.
OK. Thursdays workout was The Cannon and I going to Exton, PA to put in the weight room at Old School Fitness. I will not elaborate on that now since it was a gigantic bowl of awesome they have the coolest gym of all time, and I could go on about it forever. If anyone in the PA area needs a great place to train, I highly suggest Old School Fitness, great gym, great people.
Needless to say. We were quite sore after 12 hours of handling hardcore exercise equipment.
Saturday Dec. 1
This was a great workout. It was just Cyborg and I but it was awesome, and I felt great afterward.
1. Dynamic Flex
2. Reverse Hyper - 3 sets 10 reps 140lbs
Super-Set
3. Neck Attack - 3 sets10 reps on each direction
4. Speed Ladder - We ran through the ladder about 8 different ways. It was great. I thought it was a good nervous system and overall warm-up.
5. Safety Bar Good Mornings - We did these off of straps that were set at hip height. I worked up to 3 sets of 3 reps at 290lbs. This was very cool and really got the back working.
6. KB Swings - 2 sets 10 reps, 45lbs each hand.
7. KB Snatch and Press - 3 sets 10 reps, 45lbs each hand.
8. KB Bottoms Up and Press - 3 sets 4 - 6 reps. 45lbs each hand.
9. 100Lb Med Ball Clean and Push Throw - 3 sets 8 reps.
Super-Set
10. 100lb Fat Handle DB High Pull - 3 sets 5 reps each hand.
11. Walking Lunge - 3 sets 33 yards.
Super-Set
12. Viking Press on Hurricane - 3 sets max reps with 190lbs. I got 12, 9 and 6 reps.
PWO - The Usual
This was a really great workout. We trained all aspects of strength and power, which was a lot of fun. Neither of us were feeling it in the beginning, but as the workout went on it turned out great. I felt awesome at the end.
Trilogy of Headbands
Yes the headbands were donned to show how wikid cool we are. That started off pretty cool. We called ourselves the Trilogy of Headbands for the day.
Pre-WO - Muscle Milk, NO-BS Pre Workout, Electrolytes, B-12 Complex
1. Rav Hyp - 3 sets 10 reps
2. Neck Attack - 3 sets 10 reps
3. KB Swings - 3 sets 10 reps
4. Band Rotations - 3 sets 10 reps
5. Squats - worked up to a single at 555lbs. Then Cyborg and I did a Cluster set at 500lbs. We both did 8 sets of 1 with only the rest of the other guy going.
6. Thick Handle DB Work - 100lb for sets of 5 on each side. Took the 132 inch DB to waste height a couple of times, then did some more sets getting it as high as I could off of the ground. Then more 100lb fat DB pulls for some bunch of more sets.
7. Tendo Abs - 3 sets 10 reps
8. Cable Preacher Curls - 3 sets 10 reps
9. Shrugger Unit - 1 sets 25 reps. 225lbs
PWO - The Usual + NO-BS
This was a pretty good workout. Especially because of all the brainstorming beforehand. Also my body weight was getting a little high last week (298) I am doing much better now. (285) So that is good.
I have fallen into a new career path. I get to help design and sell super awesome training equipment. Which is really fun and challenging. We put a really cool weight room in at a gym in Exton PA.
Yes the headbands were donned to show how wikid cool we are. That started off pretty cool. We called ourselves the Trilogy of Headbands for the day.
Pre-WO - Muscle Milk, NO-BS Pre Workout, Electrolytes, B-12 Complex
1. Rav Hyp - 3 sets 10 reps
2. Neck Attack - 3 sets 10 reps
3. KB Swings - 3 sets 10 reps
4. Band Rotations - 3 sets 10 reps
5. Squats - worked up to a single at 555lbs. Then Cyborg and I did a Cluster set at 500lbs. We both did 8 sets of 1 with only the rest of the other guy going.
6. Thick Handle DB Work - 100lb for sets of 5 on each side. Took the 132 inch DB to waste height a couple of times, then did some more sets getting it as high as I could off of the ground. Then more 100lb fat DB pulls for some bunch of more sets.
7. Tendo Abs - 3 sets 10 reps
8. Cable Preacher Curls - 3 sets 10 reps
9. Shrugger Unit - 1 sets 25 reps. 225lbs
PWO - The Usual + NO-BS
This was a pretty good workout. Especially because of all the brainstorming beforehand. Also my body weight was getting a little high last week (298) I am doing much better now. (285) So that is good.
I have fallen into a new career path. I get to help design and sell super awesome training equipment. Which is really fun and challenging. We put a really cool weight room in at a gym in Exton PA.
You know I'd be happy to test any and all of your stuff
I was thinking the other day, why do you see images of astronauts doing cardio to prevent the wasting effects of low gravity? Why not give em some big bands to use in traditional lifts like squats and dl's? The coolest part about doing that ish is zero g would be being able to strap bands to the "ceiling" and pulling off "upside down"...
Just a thought. I don't have any cool ideas for equipment like you guys do
Slap Yourself
Thanks Phate89. Though it seemed to be an off day.
LeiYunFat - If you ever get to the east coast you will have to stop buy for a couple workouts.
Today was a pretty good workout. We have a new member of the trilogy that will be joining us on Saturdays. His name is Tex. So we will call ourselves......... The Four Training Bandits........... Or something.
On to the workout.
1. Dynamic Flex.
2. hops, Skips, jumps, bounds. Done some bunch of times.
3. Agility Ladder - 10 or so X through doing different stuff.
4. Hammer Winders - Using an Olympic hammer. These are feeling really good. My winding skills are increasing.
Super Set
5. Stone Poppers - 4 or 5 sets of 5. 225lbs.
6. D-Ball Throw for Distance - We used the 80lb ball. We had a little contest to see who could throw the farthest. Lets just say that I did not win this one. We did 3 sets of 3 reps on each arm.
Super Set
7. Bulgarian Squats on Hurricane - 3 sets 5 reps each leg. we used 140, 230, and 320lbs. These felt pretty good. I feel my single leg strength getting better.
Super Set
8. 26" Box Jump - 3 sets 5 reps. I held a 60lb D-Ball the first 2 sets and an 80lb D-Ball the last set.
9. Shrugs - Whatever was on the bar for 30 reps.
PWO - The Usual
Gym Conversation -
1. Box Squats - lots of people do them. Though we feel that they cannot be done exclusively because one loses basic athletic ability. We have noticed that there are "I always box squat people" and "I never box squat people"
We decided that the box squat was important for increasing overall strength in the back, hips and legs. They also help keep hip flexors and hamstrings from getting too tight.
Too Much box squat can train away triple extension. So other exercises need to be used in order to be a more well rounded athlete.
2. The "Soup of the Day" workout style we have is a very good style.
We can not dwell on the workout to be done tomorrow, since we do not know what it will be until we get together.
This style lowers inhibitions about doing different stuff, since we all add to each workout, everything is something that one of us would not normally choose to do, or would not normally push ourselves on.
The chance of over reaching and over training are low due to the high amount of variety.
Everyone has their own unique strengths and weaknesses, bringing about a broader knowledge for each one of us.
Pretty Cool.
For anyone who is interested. Here are the last couple workout videos.
Thanks Phate89. Though it seemed to be an off day.
LeiYunFat - If you ever get to the east coast you will have to stop buy for a couple workouts.
Today was a pretty good workout. We have a new member of the trilogy that will be joining us on Saturdays. His name is Tex. So we will call ourselves......... The Four Training Bandits........... Or something.
On to the workout.
1. Dynamic Flex.
2. hops, Skips, jumps, bounds. Done some bunch of times.
3. Agility Ladder - 10 or so X through doing different stuff.
4. Hammer Winders - Using an Olympic hammer. These are feeling really good. My winding skills are increasing.
Super Set
5. Stone Poppers - 4 or 5 sets of 5. 225lbs.
6. D-Ball Throw for Distance - We used the 80lb ball. We had a little contest to see who could throw the farthest. Lets just say that I did not win this one. We did 3 sets of 3 reps on each arm.
Super Set
7. Bulgarian Squats on Hurricane - 3 sets 5 reps each leg. we used 140, 230, and 320lbs. These felt pretty good. I feel my single leg strength getting better.
Super Set
8. 26" Box Jump - 3 sets 5 reps. I held a 60lb D-Ball the first 2 sets and an 80lb D-Ball the last set.
9. Shrugs - Whatever was on the bar for 30 reps.
PWO - The Usual
Gym Conversation -
1. Box Squats - lots of people do them. Though we feel that they cannot be done exclusively because one loses basic athletic ability. We have noticed that there are "I always box squat people" and "I never box squat people"
We decided that the box squat was important for increasing overall strength in the back, hips and legs. They also help keep hip flexors and hamstrings from getting too tight.
Too Much box squat can train away triple extension. So other exercises need to be used in order to be a more well rounded athlete.
2. The "Soup of the Day" workout style we have is a very good style.
We can not dwell on the workout to be done tomorrow, since we do not know what it will be until we get together.
This style lowers inhibitions about doing different stuff, since we all add to each workout, everything is something that one of us would not normally choose to do, or would not normally push ourselves on.
The chance of over reaching and over training are low due to the high amount of variety.
Everyone has their own unique strengths and weaknesses, bringing about a broader knowledge for each one of us.
Pretty Cool.
For anyone who is interested. Here are the last couple workout videos.