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Training Logs An area to document your training in a journal-format to help benefit others from your routines.

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Old 10-02-2009, 02:14 PM   #61 (permalink)
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Friday 2Oct2009
- Weight : 171
- time 50 min
----------------------------------------
Superset :
- OH Squat : 6@95 + 7@95 + 7@95
- push Jerk : 4@135 + 3@135 + 3@135
Barbell Complex : 2@135 + 2@135 + 1@135 *
Hang Clean : 4@135 + 4@135 + 3@135+ 3@135 + 3@135 + 3@135
Dead Lift : 5@235 + 5@235 + 5@235
Power Clean : 3@135(+3pj) + 3@135(+3pj) + 3@135(+1pj)
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Notes :
* Complex was : bent over row, hang clean, push jerk, back squat, push jerk. Way harder than I though - not muscularly so much as cardio.

Last edited by MadScience : 10-03-2009 at 03:29 PM. Reason: Left out the bb complex.
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Old 10-05-2009, 03:24 PM   #62 (permalink)
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Monday 05Oct2009
- Weight : 170
- Time : 58 min
----------------------------------------------
Superset :
- Back Squats : 5@180 + 5@240 + 5@240 + 5@240 *
- OH Press : 5@95 + 3@105(+2pp) + 3@105(+2pp) + 1@105+(3pp)
Superset :
- Squat Cleans : 3@135 + 3@145 + 3@155 + 3@165 + 3@175 **
- pull ups : 5@20 + 5@20 + 5@20 + 5@20 + 5@20
Superset :
- Dead Lift : 5@245 + 3@245 + 4@245
- Inv. Puship : 10 + 10 + 8
----------------------------------------------
Notes :
* Realized that when I am squating I push off the outsides of my feet. Pushing the insides of my feet into the ground and out rolls my knees in in slightly and lets me push with more of my (inner) leg muscles!
** Took my time on the later sets trying to keep the technique good as the weight increases.
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Old 10-06-2009, 04:53 PM   #63 (permalink)
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Tuesday 06Oct2009
- Weight : 170
------------------------------------------
Run : 3.3 miles , 32 min.
Core :
- FCTwist 35 lbs plate : 8 + 8 + 8
- Windmills 24 kg : 4 + 4
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Old 10-07-2009, 02:56 PM   #64 (permalink)
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Wednesday 07Oct2009
- Weight : 170
- Time : 50 min
--------------------------------------
Superset :
- Front Squats : 10@135 + 5@165 + 4@165 + 4@165*
- Bench Press : 8@140 + 5@155 + 4@155 + 3@155
Superset :
- Hang Cleans : 3@135 + 3@140 + 3@145 + 0(+3hp)@150 + 2(+1hp)@150
- Pullups : 3@20 **
- Hindu Pushups : 14
- Bent Over Rows : 5@135 + 5@135 + 5@135
Superset :
- Dead lift : 5@245 + 5@245 + 5@245
- Med Ball Pushups : 10 + 10 + 10
-------------------------------------
Notes :
* Need to focus on standing up through the heels, Keeping elbows high, and keeping trunk up right.
** Left bicep has been bothering me for week and a half. Today it finaly said "NO more pullups!"
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Old 10-08-2009, 02:53 PM   #65 (permalink)
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Thursday 08Oct2009
- Weight : 171
- Time : 35 min
---------------------------------------
Run : 3 miles, 35 min
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Old 10-09-2009, 02:37 PM   #66 (permalink)
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Friday 09Oct2009
- Weight : 172
- Time 60 min
-----------------------------------------
- Squat Cleans : 3@135(+3sj) + 3@145(+3sj) + 3@155 + 3@165 + 3@175 + 0@185(3 hp)*
- Rolled with T: 30 min. Got caught in a kimora. Got top and then mount, but screwed that up by rushing instead of focusing on position. Got stuck in turtle and finally let T sink a hook so that I could set up a kneebar roll. T defended so I alligator rolled and set the knee bar back up three times before switching to a foot lock. T defended the footlock by grabbing my gi and trying to pull himself close but he didn't try to pass my free leg so I took my time setting up the foot lock. When I had the footlock set up I put my free foot in his arm pit, pushed him out, slid my hips into the right position and bridged to get the tap.
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Old 10-12-2009, 04:39 PM   #67 (permalink)
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Monday 12Oct2009
- Weight : 170
- Time : 45 min
------------------------------------
Superset :
- Back Sqauats : 10@180 + 4@250 + 4@250 + 3@250
- OH Press : 15@45(bar) + 4@100 + 4@100 + 4@100
Superset :
- Squat Clean : 3@145 + 3@155+ 3@165 + 3@175 + 0@185(3hp)
- Bent Over Row : 5@145 + 4@155 + 4@155 + 4@155 + 4@155
Superset :
- Dead Lift : 5@255
- Hindu Pushups : 15
------------------------------------
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Old 10-13-2009, 03:01 PM   #68 (permalink)
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Tuesday 13 Oct 2009
- Weight : 170
- Time ~ 50 min
------------------------------------
Run : 3.5 miles, 35 min
Core :
- Full Contact Twist : 10@bar + 10@25 + 10@25
- KB Windmills : 5@24kg + 4@24kg + 4@24kg
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Old 10-14-2009, 02:32 PM   #69 (permalink)
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Wednesday 14 Oct 2009
- Weight : 171
- Time : 50 min
--------------------------------------
Superset :
- Front Squats : 10@135 + 5@165 + 5@165 + 5@165
- KB Bench Press : 10@16kg + 8@24kg + 7@24kg + 7@24kg
Superset :
- Squat Cleans : 3@145 + 3@155 + 3@165 + 3@175 + 0@185(+3hp)
- Bent Over Rows : 5@145 + 5@145 + 5@145 + 5@145 + 5@145
Superset :
- Dead Lift : 5@255 + 2@255 + 3@255
- Bench Press : 2@150 + 5@140 + 5@140
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Old 10-16-2009, 03:12 PM   #70 (permalink)
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Thursday 15 Oct 2009
- Weight : 170
--------------------------------------
- Run : 3.3 miles, 34 min
- Roll : 30 Min. T tapped me twice. Once with a gi-choke from mount, once with an arm bar from mount. I caught him in an Ankle Lock That I set up as soon as I broke open his closed guard. He stood up to defend but I was able to grab his free foot and bring him down by pulling on the foot as I extended (cleans rock).
I missed a arm bar from guard because didn't go to the clam before trying to bring the leg over and I missed 2 chances to get into chill dog because I tried to go to mission control when T already had his hand on the mat.
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