Khronos8's Journal

[Khronos8]

1/17/2013

bwt: 285

warm up:
Foam rolling
side lying windmills 10 each side
glute mobility
shoulder mobility drills
third world squat 1 minute
plantar fascia stretch

Complex: MMA misery 85lbs x 6reps x 4sets, 60 seconds rest

OH squat
135 x 8
115 x 8
115 x 8
115 x 8
135 x 3
155 x 3
175 x 3
185 x 2
205 x 2

super set circuit of: (60 second rests)
DB incline press 90lbs 8 x 8
Rear lunge to single leg RDL 20kg KB 8 x 8 (each leg)
Isolateral row 145lbs 8 x 8

Rear delt flys
15lbs x 20
15lbs x 20

Calf raises x 20

Cool down- Usual

This workout completely blasted me. wrung out.

[Khronos8]

1/21/2013

bwt: 283.5

Warm up (abbreviated)
foam rolling
side lying windmills 10 each side.

OH squat
135 x 8
185 x 3
225 x 2 (PR)
225 x 2
225 x 3
245 x 1 (PR)
245 x nope
135 x 8
135 x 8

Super set circuit of (60 second rest for first four sets, 30 second rest for second four sets)
dips 8 x 8
KB swings (single arm) 40lbs x 16 x 8 (8 each side)
standing cable row 120 x 8 x 2 + 140 x 8 x 6

done!

[Khronos8]

1/23/2013

bwt: 285

Warm up
foam rolling
side lying windmills 10 each side
thoracic extension and rotation 10 each side
Third world squat 1 minute
plantar fascia stretch.

OH Squat
135 x 8
135 x 8
135 x 8
135 x 8

Super setted with

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

superset circuit of: (60 second rest between sets)
squat: 245 x 8 x 8
bench press: 225 x 8 x 2 + 245 x 8 x 6
TRX inverted rows: bwt x 8 x 8

Cool down: usual.

[Khronos8]

1/25/2013

Bwt: 287

warm up
Foam rolling
Side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat 1 minute
shoulder mobility drills
plantar fascia stretch

kb swings
24kg x 20 x 4

Deadlift
135 x 6
225 x 3
315 x 1
315 x 1
315 x 1
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2

Circuit of : (one minute rest between each set) (6 circuits)
TRX pushups x 8 x 6
Isolateral Row 135 (each side) x 8 x 6
KB swing 20kg x 8 x 6

Cool down: usual

[Khronos8]

1/28/2013

bwt: 283

Warm Up:
Foam rolling
Side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat 1 minute
glute mobility

MMA misery 85lbs x 6 x 4(sets) with 60 sec rest time

OH squat
85 x 8
135 x 8
135 x 8
135 x 8
135 x 8

[Khronos8]

1/29/2013

Bwt: 282

warm up
foam rolling
side lying windmills 10 each side
glute mobility
third world squat
plantar fascia stretch

KB swings
24kg x 20
24kg x 20
24kg x 20
24kg x 20

Progressive pulls Week 1

Power clean
155 x 9
155 x 9

High Pull
155 x 5
205 x 9
205 x 9

Dead Lift (each lift from dead stop on floor)
225 x 5
315 x 9 (Three cluster sets of three to change grip)
315 x 9 (Three cluster sets of three to change grip)

RDL
225 x 9
225 x 9

Pendlay Row
205 x 9
205 x 9

Pushups (feet elevated, one foot down)
15 (right foot down)
15 (left foot down)
16 (8 on each side)
16 (8 on each side)

Cool down: usual

[Khronos8]

1/30/2013

bwt: 281

Warm up
foam rolling
side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
glute mobility
shoulder mobility
third world squat 1 minute
plantar fascia stretch
shoulder dislocations x 10 (jump rope)

MMA misery 85lbs x 6 x 5 (1min, 1min, 1min, 90sec+?) for rest times

OH squat
135 x 8
135 x 8
135 x 8
135 x 8
185 x 4

Cool down: usual

[Khronos8]

1/31/2013

bwt: 280

Warm up
foam rolling
side lying windmills x 10 each side
Thoracic extension and rotation x 10 each side
Third world squat 1 minute
glute mobility
plantar fascia stretch

KB swing
32kg x 20
32kg x 20
32kg x 20
32kg x 20

DB press
100 x 5
150 x 3
150 x 3
150 x 3
150 x 3

DB row
120 x 4
120 x 4
120 x 4
120 x 4

Back Squat
135 x 8
225 x 5
315 x 5
405 x 3
495 x 2
405 x 6
315 x 8

cool down: usual

[Khronos8]

2/4/2013

bwt: 282.5

Warm up
foam rolling
side lying windmills x 10 each side
Thoracic extension and rotation x 10 each side
Third world squat 1 minute
shoulder mobility drills

MMA misery 85lbs x 6 x 5sets 60 second rest

shoulder dislocations x 10 (jumprope) Highly recommend prior to OH squatting.

OH squat
135 x 8
155 x 8
155 x 8
155 x 8

Cool down: skipped

[Khronos8]

2/5/2013

bwt: 284 (new scale, old one must have been off... damn it!)

warm up
foam rolling
side lying windmills
glute mobility
third world squat
plantar fascia stretch

KB swing
24kg x 30
24kg x 30
24kg x 30

Progressive pulls week 2

Power Clean
135 x 5
165 x 9
165 x 9

high pull
165 x 5
225 x 9
225 x 9

Deadlift
225 x 5
335 x 9
335 x 9

RDL
245 x 9 (deload at bottom, harder than hell)
245 x 9 (tng at bottom, easier by far)

Pendlay rows
215 x 9
215 x 9

Speed bench
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Cool down: usual

[Khronos8]

2/6/2013

bwt: 282

Warm up
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

MMA misery 85lbs 6 x 6sets. (60 sec rest except for between sets 5 and 6. 75 sec there)

OH squat
85 x 5
155 x 8
155 x 8
155 x 8
155 x 8

superset of (30 second rest between sets)
curls 35 x 8 x 3sets
tricep pushdowns 85 x 8 x 3sets

Cool down: usual

[Khronos8]

2/7/2013

bwt: 281.5

Warm up
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

kb swings
24kg x 30
24kg x 30
24kg x 30
24kg x 30

Dips
45lbs x 5
45lbs x 5
45lbs x 5
45lbs x 5
45lbs x 5

Front Squat
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Isolateral row (one arm)
180 x 5 (each side)
180 x 5 (each side)
180 x 5 (each side)
180 x 5 (each side)
180 x 5 (each side)

Cool down: usual

[Khronos8]

2/9/2013

bwt: 282.5

Warm up
foam rolling
side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
glute mobility
third world squat
plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest between each set

Cable rear delt rows
50lbs x 15
50lbs x 13
50lbs x 14

Single leg back extension
bwt x 8 (each side)
bwt x 8 (each side)
bwt x 8 (each side)

Curls
35 x 8
35 x 8
35 x 8

supersetted with tricep pushdowns
85 x 8
85 x 8
85 x 8

cool down: usual

[Khronos8]

2/11/2013

bwt: 282

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

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

Inverted row (supersetted with the last 4 sets of OH squat)
bwt x 10
bwt x 10
bwt x 10
bwt x 10

pushups (one leg)
20 (right)
20 (left)
10 (right)
10 (left)

Cool down: usual

[Khronos8]

2/12/2013

bwt: 279.5

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

KB swings
24kg x 30 x 4

Progressive pulls week 3
Power Clean
135 x 4
185 x 6
185 x 6

High Pull
245 x 6
245 x 6

Dead Lift
375 x 6
375 x 6

Romanian Dead lift
275 x 6
275 x 6

Pendlay row
225 x 6
225 x 6

Curls
40 x 8
40 x 8
40 x 8

Supersetted with Tricep pushdowns
85 x 8
85 x 10
85 x 10

Rear Delt fly
15 x 20
15 x 20
15 x 20

Cool down: usual