Ty's Achy Bones Journal

T

trainerty

0
Goals
Be able to move fast, lift heavy stuff, and jump really really high....oh ya and have a body that makes me spend disturbingly long bouts of time in front of any given mirror

Day1 Week1 Hypertrophy and max Strength Training

Morning Super 8......based off of Mike Boyle, Gray Cook and Shirley Sahrmann stuff. At least every other morning knockout 8 exercises to help build overall corrective movements and mobility. Also specifically target any joint areas that are not up to par

1. Against the wall Torso tilts
2. Boyle calf stretch pattern 1
3. Sahrmann Wall presses pattern 1
4. Cook Toe Touch Drill
5. Frogger stretch
6. Pushups
7. McGill Single leg hip hinge
8. Cook Stepup drill

more 2 come
 
Interesting goals. I assume the mirror attention isn't intended to be critical or due to volume needing to be seen.
 
CrazyOldMan said:
Interesting goals. I assume the mirror attention isn't intended to be critical or due to volume needing to be seen.
Click to expand...

Hey CrazyOldMan....thanks for stopping by....no idea what the mirror assumption means....but if it answer your question I was just kiddin' around.

Day1 Week1 Continued

Tonight
Foam Rolled/Static Stretching/Dynamic Warmup
Aerobics - 8min drilling based on Capoeira, Muy Thai, Tae kwon Do, and Boxing (not that i am some kind of elite fighter but its fun)

Christian Thib inspired workout
BB Deads light
3x245x7,7,6
superset
BB Deads Heavy
3x295x3,3,2

Corrective exercise work
BB Split Squat
45x5each side
65x6each side
 
I was stating you would be wanting time in the mirror to be of the admiring perfection style like Oedipus rather than trying to identify the monster from the black lagoon. I was trying to follow the humorous theme, without success, some things seem better in your head than in type,
 
Hey Crazy...thanks for clearing that up...."like Oedipus" now I have some googling to do to stretch my mind a bit. You're a smart guy

Day2 Week1 Hyp/Max
Super 8 in the morning

AM Aerobics:
Foam Roll/ Technical Strike drills/
5x3min intervals Using basic Muy Thai kicks and Capoiera ginga work

PM Strength:
Foam roll/Static Stretches

BB Bench Heavy
3x235x3,3,3
s.s.
BB Prone Grip Bentover Rows heavy
3x185x3

BB Bench light
3x185x8,7,7
s.s.
BB prone Grip Bentover Row Light
3x135x8
 
Not that smart I picked the wrong character. Oedipus fell in love with his mother, I meant the one that was so vain they couldn't bare to leave their reflection and withered away to die. Greeks have some weird mythology.
 
I kind of wondered about the Oedipus comment, but figured I had forgotten that part of the story!

Welcome trainerty!
 
Getting Narcissus and Oedipus mixed up. That's what happens when trying to mix humour and mythology while thinking about ways of making a script run faster.
Multi-tasking, the way of getting several things wrong all at once!
 
Fail. I am not remotely annoyed and didn't even hear you.
You will have to speak up if you want to be heard from the wrong side of the planet.
 
Hey Sure! thanks for the welcome. Crazy, multi tasking with mythology is forbidden in most countries

Day4 Week1 Hyp/Max

Morning:
Foam/Static Stretches
Capoiera drills in intervals approx 3min s.s with body weight squats 3 min

Evening:
Issues left side came back to haunt me cut session short

BB Front Squats with heels elevated (light)
3x95x8

s.s.

BB Hang high pulls
3x115x4

BB Hang Cleans
115x8

Single leg squats
x8each side
 
trainerty said:
Day2 Week1 Hyp/Max
Super 8 in the morning

AM Aerobics:
Foam Roll/ Technical Strike drills/
5x3min intervals Using basic Muy Thai kicks and Capoiera ginga work

PM Strength:
Foam roll/Static Stretches

BB Bench Heavy
3x235x3,3,3
s.s.
BB Prone Grip Bentover Rows heavy
3x185x3

BB Bench light
3x185x8,7,7
s.s.
BB prone Grip Bentover Row Light
3x135x8
Click to expand...

AM Workout
Foam Roll/Dynamic Warmup
2sets
3min interval Muay Thai Shadow boxing drills
s.s.
3min interval Capoiera ginga

Evening
Foam/Static Stretch

BB Light Deads
3x255x8,6,5
s.s.
BB Deads
2x315x3,2
1x405x1
 
trainerty said:
Day2 Week1 Hyp/Max
Super 8 in the morning

AM Aerobics:
Foam Roll/ Technical Strike drills/
5x3min intervals Using basic Muy Thai kicks and Capoiera ginga work

PM Strength:
Foam roll/Static Stretches

BB Bench Heavy
3x235x3,3,3
s.s.
BB Prone Grip Bentover Rows heavy
3x185x3

BB Bench light
3x185x8,7,7
s.s.
BB prone Grip Bentover Row Light
3x135x8
Click to expand...

Day2 Week2
Morning
Super 8

Evening
BB bench heavy
3x245x3,2,2

s.s.

BB Rows prone Grip Heavy
3x205x3,1,2

BB bench light
3x205x7,5,6

s.s.

BB Rows light prone grip
3x155x8,6,6
 
trainerty said:
H
Day4 Week1 Hyp/Max

Morning:
Foam/Static Stretches
Capoiera drills in intervals approx 3min s.s with body weight squats 3 min

Evening:
Issues left side came back to haunt me cut session short

BB Front Squats with heels elevated (light)
3x95x8

s.s.

BB Hang high pulls
3x115x4

BB Hang Cleans
115x8

Single leg squats
x8each side
Click to expand...

Morning
Foam/Stretch
Mua Thai and Capoeira drills in tinervals 3min each for 5 intervals

Evening:
Corrective exercise/Dynamic drills

BB Front Squat elevated heels
3x115x8
s.s.
BB Hanging High Pulls
1x115x4
2x135x4

Hang Clean
2x135x6,4

1 leg squats
2x8 each leg
 
Day1 Week4 Unload week

Morning:
Mobility drills and foam roll

14 min 2min interval capoiera mixed with muay thai


Evening:
BB Deads
225x10
315x3
225x7
 
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