Khronos8's Journal

Log workouts, diet, goals, and personal bests

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Khronos8
Junior Member
Junior Member
Posts: 245
Joined: Tue Aug 09, 2011 3:38 pm

Re: Khronos8's Journal

Post by Khronos8 » Mon Feb 18, 2013 9:01 pm

2/13/2013

bwt: 278

Warmup
foam rolling
side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat
Shoulder mobility drills
plantar fascia stretch
hip flexor stretch

MMA misery 85lbs x 6 x 6, 60 second rest

OH squat
85 x 5
135 x 8
185 x 5
185 x 5
185 x 5

Cool down: usual

Khronos8
Junior Member
Junior Member
Posts: 245
Joined: Tue Aug 09, 2011 3:38 pm

Re: Khronos8's Journal

Post by Khronos8 » Mon Feb 18, 2013 11:28 pm

2/16/2013

bwt: 277.5

Warmup
foam rolling
side lying windmills x 10 each side
third world squat
Shoulder mobility drills
plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest

Shoulder mobility drills
shoulder dislocations x 10

OH push press
85 x 6
135 x 5
225 x 3
225 x 3
225 x 3

assisted pullups (neutral grip)
100lb assist x 5 x 5

DB row
110 x 6
110 x 6
110 x 6

Isolateral row
170 x 8 (each side)
170 x 8 (each side)
170 x 8 (each side)

Face pulls
67.5lbs x 20
67.5lbs x 18
67.5lbs x 15

DB curl
40 x 8
40 x 8
40 x 8

supersetted with tricep pushdown
100 x 8
100 x 8
100 x 8

Cooldown: usual

Khronos8
Junior Member
Junior Member
Posts: 245
Joined: Tue Aug 09, 2011 3:38 pm

Re: Khronos8's Journal

Post by Khronos8 » Mon Feb 18, 2013 11:32 pm

2/18/2013

bwt: 278

Warmup
foam rolling
side lying windmills x 10 each side
third world squat
Shoulder mobility drills
plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest

Shoulder mobility drills
shoulder dislocations x 10

OH squat
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Front squat
135 x 5
225 x 3
275 x 4
275 x 4
275 x 4
165 x 10

OH press
165 x 5
165 x 5
165 x 5

Inverted row
bwt x 10
bwt x 12
bwt x 12

Cooldown: skipped.

Khronos8
Junior Member
Junior Member
Posts: 245
Joined: Tue Aug 09, 2011 3:38 pm

Re: Khronos8's Journal

Post by Khronos8 » Tue Jul 02, 2013 9:47 am

Been a while since I've kept up on this. My training schedule has been FUBAR for quite a while but seems to be settling down. Figured I should start keeping track again

7/1/2013

bwt: 288

Warmup
foam rolling
side lying windmills x 10 each side
Glute mobility
Thoracic Bridges (5 each side)
third world squat (1 minute)
plantar fascia stretch

Note: no complex or KB swings for warmup. I've found that there's something wrong with my neck, once I get to about 20 reps on the KB swings (or about 3/4 of the way through a set of the complex) the back of my neck, on the side, starts experiencing severe pain. Found the same thing with high rep squats, though the onset there is delayed. As soon as I set the bar down... WHAM! Icepick to the skull. Not pleasant.

Burpees (alternate warmup, does not cause neck pain)
10 x 6

Full clean + jerk
135 x 5
185 x 3
185 x 3
185 x 3 (only 2 jerks)
185 x 3 (only 1 jerk)
185 x 6 (clean only)

(neck started hurting toward the end of those, which is why I cut out the jerks. And why I stopped at 6 on the last set)

Back squat
135 x 5
225 x 5
315 x 5
405 x 5
405 x 5
405 x 5
405 x 5
405 x 5

OH press
155 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Super setted with
Assisted pullups
120 assist x 8
130 assist x 8
130 assist x 8
130 assist x 8
130 assist x 8
130 assist x 8
130 assist x 8
130 assist x 8

Rear delt flyes
20 x 20
20 x 20
20 x 20

Calf raises
Bwt x 20
bwt x 20

Cool down: usual.

Khronos8
Junior Member
Junior Member
Posts: 245
Joined: Tue Aug 09, 2011 3:38 pm

Re: Khronos8's Journal

Post by Khronos8 » Tue Jul 16, 2013 5:59 pm

7/15/2013

bwt: 285

Warm up
Foam rolling
side lying windmills x10 each side
glute mobility
third world squat 1 minute
thoracic bridges x 5 each side
plantar fascia stretch

KB swings
32kg x 15
32kg x 15
32kg x 15
32kg x 15

Full Clean
135 x 5
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
135 x 5

Deadlift
315 x 5
405 x 3
495 x 1
495 x 1
495 x 1
495 x 1
495 x 1
495 x 1
495 x 1
405 x 4
315 x 6

Hammer isolateral decline press
90 each side x 8 x 8
supersetted with close grip cable row
180 x 8 x 8
30 seconds rest between each set.

Calf raises
bwt x 20
bwt x 20
bwt x 20

Khronos8
Junior Member
Junior Member
Posts: 245
Joined: Tue Aug 09, 2011 3:38 pm

Re: Khronos8's Journal

Post by Khronos8 » Fri Jan 03, 2014 2:27 am

New year. Decided to start my log again.

1/2/2014

bwt: 296

Warm up
Foam Rolling
side lying windmills x10 each side
Deadbugs x 10
glute mobility
hip rotations 5 in each direction forward and back
hip flexor stretch
third world squat 1 minute
Cossack squats x 10
plantar fascia stretch

Back Squat
135 x 5
225 x 5
315 x 5
405 x 5
455 x 3
505 x 1
555 x 1
455 x 1
315 x 13

Circuit (30 second rest)
OH press 155 x 8 x 4
Box jumps x 8 x 4
Assisted pullups (160 assist) x 8 x 4

Cool down.

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