Training Log - Inspired by Evo

Gotta try those once. I'm gonna try to do a lot more DB exercises.. just too bad the DBs at my gym only go to like 70-something lbs.. that sucks :(

BTW, as for variation and doing different exercises every week, what counts as "enough" variety?
Doing DB reverse lunges one week and BB reverse lunges the next week, are those two different enough? Or can I do exercises that are simular like that in the same "cycle" but try to spread them out as much as I can?
 
Doing DB reverse lunges one week and BB reverse lunges the next week, are those two different enough?
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Yea. That is different enough.

Or can I do exercises that are simular like that in the same "cycle" but try to spread them out as much as I can?
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You can do that too.

BTW, as for variation and doing different exercises every week, what counts as "enough" variety?
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"Enough" variety is up to you. One of the goals is to hit weak areas as many different ways as possible. Another goal is to increase the amount of work you do per workout, and prevent over-training.

I personally like a lot of variety. At this point I have records in just about all lifts I have ever done. So if I do not do a lift for 6 months, I still have a goal to hit when do that lift.

Make sure you are setting personal records on all of the new lifts you are doing. So when you come back to them you have the goal of setting a new record.

When I just started this type of training I worked some of the same exercises in about every 6 weeks, and set a record. As I became more familiar with the training style and how my bodies adaptation worked, I added more and more exercises and spread them out over longer periods of time.

Once you are 4 - 5 months into it, you will be having a lot of fun setting records jut about every workout. :D:cool:
 
Just came from the gym, I tried pullthroughs again, last time I used like 40-45kg, now I used 54-57 kg, and I did more reps too! :D The biggest problem about pullthroughs for me now is that the gym floor is very slippery. I actually start slipping backward from time to time in my sets, which sucks. WHY doesn't gyms put in floors or mats that have a big more friction? I mean.. jeesus.
And yes, I'm wearing shoes :p
 
I tried pullthroughs again, last time I used like 40-45kg, now I used 54-57 kg, and I did more reps too!
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Sweeeeeeeeet!!!!:cool:

WHY doesn't gyms put in floors or mats that have a big more friction?
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Good gyms use rubber mats with a little gripping texture as the flooring. (that or really thin carpeting)
 
Yeah, my old gym had rubber mats all over the free weight section, so there was no way you would slip. At my gym now, doing bulgarian squats are hell, because the bench keeps slipping.. what were they thinking?..
 
Well this weekend with my parents went really well. It was 80 degrees and sunny the whole time. We celebrated Christmas. Lots of cooking, pies and cookies and candy and potatoes and cheese grits and stuffing and turkey and waffles and sausage and man it was good.

So I was very well fed going into this workout.

We started out talking about how we do not emphasize enough in out journals the importance of all the warm-up stuff we do. We believe it helps keep us healthy, gets us in better shape, puts us in the right frame of mind, and makes us ready for the more intense part of the workout.

Pre-Workout - Apple, NO-BS Pre-Workout, Animal Pak, Bug Juice (B-12, B-6, electrolytes)

Here is the workout.

1. Med Ball Tossing - Usually it is globe trotters, but with 2 people it turns into a bunch of warm-up exercises. Still very good though. (the Cybernetic Cannon is hunting for the week. Word is he got a buffalo today)

2. Dynamic Flex

3. Reverse Hypers - 3 sets 10 reps. 140lbs

4. Neck Attack - 3 sets 10 reps all 4 ways. Green band. Then green and mini bands.

5. Band Rotations - 3 sets 10 reps with the green band.

6. Squats - We used the buffalo bar. 2 sets 20 reps. 325lbs. This was pretty tough. I was pretty lit for about 10 minutes between sets. This was great. I think I had some left in the tank and will try for 365 the next time we do 20 reps squats.

7. Pull-Ups - 4 sets. All different grips.

8. Shrugs - 3 sets 20 reps. whatever weight.

9. Parallel Grip Lat Pull - 3 sets 15 reps. 150lbs.

10. DB Reverse Grip Curls - 3 sets 10 reps. 40lbs on the first set. 50lbs on the last 2 sets.

11. The Blob - Worked from 30lbs to 35lbs. Some bunch of sets and some bunch of reps.

PWO - Muscle Milk, Glutamine, NO-BS Post-Workout, Attack, Kool-Aid

I have not felt this good after a workout in a long time. It was a lot of fun and I feel like a monster with all the reps of squats.
 
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goergen1 said:
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. :D
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Karky, It could be you sitting in that chair. :D ...... And yes, I start moonwalking!!!

On another note. I am pretty friggin' sore. Whole body style. 20 rep squats are the real deal.

I tallied up the total load for the day. 34,560lbs lifted. (that is on the low end since I used half of my bodyweight for the pull-ups and did not even count the neck or abs exercises since they were done with bands)

I really feel my neck getting stronger as well. Which is good. I like feeling like this, makes me feel like a tank. :cool:
 
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I'm pretty sore today too. I think DB swings did something to my upper back.. I don't usually get this sore from RDLs and rowing.

I've always been thinking about doing neck work, but have never had a gym with good equipment, my new gym has this thing I can put on my head and use the cable machine though. Is it worth it? how often, how high intensity should I use (if I should at all)
I hear so much about neck training and how it's not good for you. (but I have a feeling there are a lot of pussies out there saying that)
also, how do you feel about neck bridges?

I've found in my workouts I kind of need to focus on a few weaknesses and bringing them up, because working equally on everything just takes too much time. Like now, most of my assistance lifts are for lower body and abs. I was thinking of throwing in some neck movements, but I'm a bit unsure as to how to do it and how much time I have to invest in it.

With the gym cable thing I can do flextion all 4 ways, but if the neck is something that should be hit often to cause growth/strenght increases, I will need more options for neck work to keep the variety up.

Appritiate any of your thoughts...
And please don't put me in that chair :D
 
Karky, I will reply to your last post in my next post.

Today was a pretty good day. We got a late start, for a pretty good reason though.

I will get right into it.

PreWO - Same as yesterday.

1. Med Ball - tons of stuff. worked up to using a 20lb ball for a bunch of throws.

2. Dynamic Flex.

3. Agility Ladder - 5 or 6 different run throughs. Very little rest.

4. Hops, Skips, Jumps, Bounds.

5. Reverse Hypers - 3 sets 10 reps. 160lbs.

6. Neck Attack - 3 sets 10 reps in all 4 directions.

7. Hanging Leg Raises - 3 sets 10 reps.

8. Overhead Log Press - did sets of 3. Worked up to 4 sets with 236lbs. I got a set of 2 with 256lbs.

9. DB 2 Hand Clean and Press - 3 sets 8 reps. 1 set at 65lbs and 2 sets at 75lbs.

10. Triceps Pullovers - 2 sets 8 reps 1 set 4 reps.
Super Set
11. Close Grip Triceps Press - 2 sets 8 reps. 1 set 5 reps.
Super Set
12. Cheat Curls - 2 sets 8 reps. 1 set 6 reps.
These were pretty good. I did the first 2 sets with 135lbs. The third set I jumped to 185. The pull-overs were hard. I was going to stop at 4 with the press, but Cyborg would not take the weight, so I had to do another. (thanks Cyborg) I also really liked the cheat curls.

13. Single Arm Fat Handle DB High Pull - 100lbs. 3 sets 6 reps. I also tugged on the 132lb inch DB. Did not do well with it. My grip was still sore from the blob the other day.

PWO - Same as Yesterday.

This was a pretty good workout. I was not feeling it in the beginning. But great training partners have ways of motivating. So everything ended up pretty good.

Thoughts -

This was kind of an eye opener for me. My pressing in terrible shape. From a work capacity standpoint. This is something I am going to have to work on. We will see how everything pans out over the next few workouts for me to work on this.
 
my new gym has this thing I can put on my head and use the cable machine though. Is it worth it?
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Sure. We use neck as a warm-up. When I worked in strength and conditioning we had the football players do neck at the end of the workout. If you have a training partner you can do a lot of partner neck exercises as well.

how do you feel about neck bridges?
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They are pretty cool. At this point I do not have the flexibility to do it. We did a lot of them in wrestling.

There are a lot of ways to train neck. I have not done a whole lot of neck training until recently. Currently, I think it is cool, but I am not sure if I was missing anything by not training it. (once I was out of contact sports)

I've found in my workouts I kind of need to focus on a few weaknesses and bringing them up
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That is very smart. Over time you will build up a system where you have an idea for when weaknesses catch up and how to better assess weak areas.
 
I came to send you a pm, but with Karky's note of working on weakness, I will chat here.

Trap, the whole thing is getting stronger, my posture is easier to keep. My shoulders are aching some though. I have not been stretching my lats like you told me though (that just dawned on me- and the lats pull at my shoulders differently that I would of thought) huh!

nevermind- I have not done what I have been told yet ;)
 
Since we are on the topic of a lat stretch. Here is a picture of how it is done. If you look at this guys hand you can see how he is hanging on to the bar. In my experience this stretch works a lot better with your hand flipped the other way around. Facing out, away from your body.
 
Train Harder Princess

We got to the gym at about 9:30am today. Cyborg had this just mixed up, new blend NO-BS pre workout. I can say that the aftertaste is just like the aftertaste you have when you just get done throwing up. :eek:

It works great though and I will be happy to take before my workouts if I keep having as good of days as I had today.

PreWO - The above mentioned blend, and bug juice.

1. Globe Trotters

2. Dynamic Flex

3. Agility Ladder - Some bunch of different ways to run through it.

4. Neck Attack - 3 sets 10 reps all 4 ways.

5. Reverse Hypers - 3 sets 10 reps. 190lbs.

6. Band Rotations - 3 sets 10 reps. Green Band.

7. Axel Clean and Press - 165lbs for 5 or 6 sets of 5, and one set of three snatch. This was pretty good. I was particularly happy about the snatch. That is a tough lift with a non-rotating fat bar.

8. KB Snatch and Press - 3 sets with 45lbs in each hand. 8 reps the first 2 sets. 10 reps the last set.
Super-Set
9. Med Ball Step-Ups - 3 sets 5 reps each leg. 100lb med ball.

10. Stone Poppers - 3 sets 5 reps with a 235lb stone. We did a 33 yard run between each rep.

11. Inch DB Work

12. Blob Work

13. Shrugs - 2 sets 20 reps. Whatever weight was there.

PWO - Muscle Milk, Glutamine, Attack, All-You-Can-Eat Chinese Food

Thoughts -

1. Actually I have a lot of thoughts on the day. It will end up being an article or something in its own thread. Look for it to show up tomorrow.
 
Visitors from Outer Space

Today was a great workout. We had out of town visitors in to train. Thanks to, Dawn, Jarod and the 3 teenagers with beards that I can't grow today. :confused:

PreWO - Buffalo Meat, Clear and Red H2O, Animal Pac

1. Globe Trotters - This was a lot of fun with 7 people and 2 med balls.

2. Neck Attack - 3 sets 10 reps, 4 ways.

3. Reverse Hyper - 3 sets 10 reps. 190lbs.

4. Band Rotations - 3 sets 10 reps.

5. Front Squats - Worked up to a single at 455lbs. This is a 55lb PR from the last time I did these.

6. Squat - Used the Buffalo Bar. Worked up to 465lbs for 8 reps. That was tough.

7. Fat Bar Bent Row - 155lbs for 8, 243 for 8, 293 for 6, 5, 8, 6, 6. I was very happy about this one. I really started to understand how to strain with the bent row exercises. Which is really good. I see decent increases in this lift in the near future.

8. Pull-Ups - Tones of types, Kipping, Regular, Explosive. All done with the fat bar. Lots of sets.

9. Inch DB Work - 132 and 158. I did some holds here.

10. Rolling Thunder - A bunch of sets at 140lbs. (ish)

12. Fat DB High Pull - 100lbs 3 sets 8 reps.

13. The Hundo - 100lb med ball clean and press for 5 minutes. Round robin style with 3 other guys.

14. Shrugs - Whatever for 20 reps.

Band Stretching.

PWO - Attack & Kool-Aid, Muscle Milk, Glutamine.

Thoughts -

It is really cool when good people come in to visit and train. The crew we had was awesome, everyone motivated each other and we had a great group dynamic. That makes things a lot of fun.
 
Buffalo meat MMMMMMMMM. Did the Cyborg bring back his kill or what?

Wtf is "Rolling Thunder"? It sounds like a military operation
 
Buffalo meat MMMMMMMMM. Did the Cyborg bring back his kill or what?
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Actually one of my training partners just went buffalo hunting in Nebraska with his father. They each got one. There are literally hundreds and hundreds of pounds of buffalo meat around here now. 325lbs of ground meat alone. :cool:

Wtf is "Rolling Thunder"? It sounds like a military operation
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