4/16/2012
bwt: 279 (I'm not even going to pretend to understand what's going on with my weight)
Day 5 of 40 day workout
Warm up
Foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat
Ankle mobility
Shoulder mobility drills
Chin ups
3, 3, 2 (bleh)
OH press
135 x 5
165 x 5
165 x 5
Snatch grip deadlift
225 x 5
335 x 5
335 x 5
KB swings
20kg x 30
ab rollouts
5, 5
Front squats
135 x 5
225 x 5
245 x 5
245 x 5
OH squats
135 x 5
135 x 5
TRX pushups
8, 6
TRX inverted rows
6, 4
Love the TRX straps. I know they came at the end of the workout, but damn those were hard to do! I gotta get me some!
Cool down: usual.
Khronos8's Journal
Moderators: Ironman, Jungledoc, parth, stuward
Re: Khronos8's Journal
4/17/2012
bwt: 276.5
day 6 of 40 day workout
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
Ankle mobility
hamstring stretches
Shoulder mobility drills
Chin ups
3, 3, 3, 2
OH press + shrug
95 x 5
95 x 5
OH Press
135 x 5
135 x 5
Snatch grip deadlift
225 x 5
335 x 5
335 x 5
KB swings
24kg x 30
ab rollouts
5, 5
pushups
30, 20, 10
bwt: 276.5
day 6 of 40 day workout
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
Ankle mobility
hamstring stretches
Shoulder mobility drills
Chin ups
3, 3, 3, 2
OH press + shrug
95 x 5
95 x 5
OH Press
135 x 5
135 x 5
Snatch grip deadlift
225 x 5
335 x 5
335 x 5
KB swings
24kg x 30
ab rollouts
5, 5
pushups
30, 20, 10
Re: Khronos8's Journal
4/18/2012 (Happy Birthday Mom!)
Bwt: 276.5
Day 7 of 40 day workout
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
Shoulder mobility drills
Neutral grip pull ups (couldnt access the bar I usually do chinups on)
2, 2, 2 (apparently not ready for these yet)
OH Press
135 x 5 (OHPress+shrug)
185 x 5
185 x 5
Snatch grip deadlift
225 x 5
355 x 5
355 x 5
KB swing
24kg x 30
Farmers walk
2 x 100lb plates (thick grip, used straps) 50ft x 6
Ab rollout
5 ,5, 5
Assisted pullups
80lb assist, 4, 4, 4
pushups
30, 20, 10
Cool down.
Bwt: 276.5
Day 7 of 40 day workout
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
Shoulder mobility drills
Neutral grip pull ups (couldnt access the bar I usually do chinups on)
2, 2, 2 (apparently not ready for these yet)
OH Press
135 x 5 (OHPress+shrug)
185 x 5
185 x 5
Snatch grip deadlift
225 x 5
355 x 5
355 x 5
KB swing
24kg x 30
Farmers walk
2 x 100lb plates (thick grip, used straps) 50ft x 6
Ab rollout
5 ,5, 5
Assisted pullups
80lb assist, 4, 4, 4
pushups
30, 20, 10
Cool down.
Re: Khronos8's Journal
4/20/2012
bwt: 276
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
Shoulder mobility drills
chinups
3, 3, 3, 3, 2
OH Press
135 x 5 (OHPress+shrug)
165 x 5
165 x 5
Snatch grip deadlift
225 x 5
355 x 5
355 x 5
KB swing
24kg x 35
Ab rollout
10, 6
pushups
30, 20
Cool down.
bwt: 276
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
Shoulder mobility drills
chinups
3, 3, 3, 3, 2
OH Press
135 x 5 (OHPress+shrug)
165 x 5
165 x 5
Snatch grip deadlift
225 x 5
355 x 5
355 x 5
KB swing
24kg x 35
Ab rollout
10, 6
pushups
30, 20
Cool down.
Re: Khronos8's Journal
4/23/2012
bwt: 277
No warmup (incredibly pressed for time)
Chin ups
3, 3, 3, 2 (these are feeling better! Chin got above the bar in all of them)
OH press
135 x 5
185 x 5
185 x 5
Snatch Grip Deadlift (why the hell are these so damn hard to hold onto?)
225 x 5
365 x 5
365 x 5
KB swing
24kg x 30
Ab rollouts
10
Cooldown: walking rapidly to car. Hey, I told you I was pressed for time!
Total workout time: about 30 minutes
bwt: 277
No warmup (incredibly pressed for time)
Chin ups
3, 3, 3, 2 (these are feeling better! Chin got above the bar in all of them)
OH press
135 x 5
185 x 5
185 x 5
Snatch Grip Deadlift (why the hell are these so damn hard to hold onto?)
225 x 5
365 x 5
365 x 5
KB swing
24kg x 30
Ab rollouts
10
Cooldown: walking rapidly to car. Hey, I told you I was pressed for time!
Total workout time: about 30 minutes
Re: Khronos8's Journal
4/24/2012
bwt: 275.5
day 10 of 40 day workout
warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
Shoulder mobility drills
chinups
3, 3, 3, 2 (I think yesterday's were better)
OH press
135 x 5 (with shrug at top)
165 x 5
165 x 6
Snatch Grip Deadlift
225 x 5
335 x 5
335 x 5
KB swings
24kg x 40 (this surprised me a bit, I hit 30 and was able to keep going!)
Farmers walk (two 100lb plates)
50ft (to get to the court)
100ft x 3 (this surprised me too, figured I'd have to stop to rest at 50 feet)
50ft (to get back to the rack)
Ab rollouts
10, 8
Pushups
30, 20, 12 (these were weird, first 30 was easier than I remember, middle 20 was harder, but was able to get 12 instead of 10 on last set. Shrug)
Cool down: Usual.
bwt: 275.5
day 10 of 40 day workout
warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
Shoulder mobility drills
chinups
3, 3, 3, 2 (I think yesterday's were better)
OH press
135 x 5 (with shrug at top)
165 x 5
165 x 6
Snatch Grip Deadlift
225 x 5
335 x 5
335 x 5
KB swings
24kg x 40 (this surprised me a bit, I hit 30 and was able to keep going!)
Farmers walk (two 100lb plates)
50ft (to get to the court)
100ft x 3 (this surprised me too, figured I'd have to stop to rest at 50 feet)
50ft (to get back to the rack)
Ab rollouts
10, 8
Pushups
30, 20, 12 (these were weird, first 30 was easier than I remember, middle 20 was harder, but was able to get 12 instead of 10 on last set. Shrug)
Cool down: Usual.
Re: Khronos8's Journal
4/25/2012
bwt: 276
Day 11 of 40 day workout. My original plan was to go light today, was still feeling yesterday's workout. But after chinups I felt so good I pushed myself on all the lifts. And it seemed to work!
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
Shoulder mobility drills
Chin ups
3, 3, 3 (fatigue from last two days made these ugly!)
OH Press
135 x 5
175 x 5
175 x 6
Snatch Grip Deadlift
225 x 5
365 x 5
365 x 5
KB swing
24kg x 45
Front squat
135 x 5
225 x 5
225 x 8
225 x 8
225 x 5
Ab rollouts
10, 10, 10
made the mistake of going into the locker room right after the rollouts. Meant to do pushups and a cool down, but saw my locker and went "... I'm done."
bwt: 276
Day 11 of 40 day workout. My original plan was to go light today, was still feeling yesterday's workout. But after chinups I felt so good I pushed myself on all the lifts. And it seemed to work!
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
Shoulder mobility drills
Chin ups
3, 3, 3 (fatigue from last two days made these ugly!)
OH Press
135 x 5
175 x 5
175 x 6
Snatch Grip Deadlift
225 x 5
365 x 5
365 x 5
KB swing
24kg x 45
Front squat
135 x 5
225 x 5
225 x 8
225 x 8
225 x 5
Ab rollouts
10, 10, 10
made the mistake of going into the locker room right after the rollouts. Meant to do pushups and a cool down, but saw my locker and went "... I'm done."
Re: Khronos8's Journal
4/30/2012
bwt: 273.5
Day 12 of 40 day workout. Not really mentally there today (personal issues). Had to force myself to come in, but glad I did.
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
Plantar facia stretch
Assisted pull ups (neutral grip)
50lb assist
4, 3, 3
OH press
135 x 5
185 x 5
185 x 5
Snatch Grip Deadlift
225 x 5
385 x 5
385 x 5
KB swing
32kg x 25
ab rollouts
12, 12
Pushups
30, 23, 15
cool down: usual.
bwt: 273.5
Day 12 of 40 day workout. Not really mentally there today (personal issues). Had to force myself to come in, but glad I did.
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
Plantar facia stretch
Assisted pull ups (neutral grip)
50lb assist
4, 3, 3
OH press
135 x 5
185 x 5
185 x 5
Snatch Grip Deadlift
225 x 5
385 x 5
385 x 5
KB swing
32kg x 25
ab rollouts
12, 12
Pushups
30, 23, 15
cool down: usual.
Re: Khronos8's Journal
5/1/2012
bwt: 272
Day 13 of 40 day workout. In a better place mentally today.
warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chinups
3, 4, 4, 3 (can definitely see progress on these, FINALLY!!)
OH press (going lighter today)
135 x 8 (with shrug at top)
155 x 5
155 x 5
Snatch grip deadlift (can definitely see progress on these too, feel much easier)
225 x 5
335 x 5
335 x 5
KB swings (also seeing serious progress on these!)
24kg x 40 + 20
Ab rollouts (still not sure what to think about these)
8, 8
Pushups
35, 20, 13
Cool down: usual.
bwt: 272
Day 13 of 40 day workout. In a better place mentally today.
warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chinups
3, 4, 4, 3 (can definitely see progress on these, FINALLY!!)
OH press (going lighter today)
135 x 8 (with shrug at top)
155 x 5
155 x 5
Snatch grip deadlift (can definitely see progress on these too, feel much easier)
225 x 5
335 x 5
335 x 5
KB swings (also seeing serious progress on these!)
24kg x 40 + 20
Ab rollouts (still not sure what to think about these)
8, 8
Pushups
35, 20, 13
Cool down: usual.
Re: Khronos8's Journal
5/3/2012
bwt: 272.5
Day 14 of 40 day workout
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chinups. I think in the interest of full disclosure I should call these "fat boy chinups". The first one is strict, the rest of the reps include (sometimes significant) "body english"
4, 4, 3, 3, 3
OH press
135 x 5 (with shrug at top)
195 x 5
195 x 4
195 x 1
Snatch grip deadlift
225 x 5
385 x 5
385 x 5
Front squats
135 x 8
185 x 8
225 x 7
225 x 7
225 x 7
KB swings
32kg x 30
Farmers walk
2x45lb plates x 300ft x 3
Ab rollouts (still not sure what to think about these)
12, 9
Pushups
40, 20, 15
Cool down: usual.
bwt: 272.5
Day 14 of 40 day workout
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chinups. I think in the interest of full disclosure I should call these "fat boy chinups". The first one is strict, the rest of the reps include (sometimes significant) "body english"
4, 4, 3, 3, 3
OH press
135 x 5 (with shrug at top)
195 x 5
195 x 4
195 x 1
Snatch grip deadlift
225 x 5
385 x 5
385 x 5
Front squats
135 x 8
185 x 8
225 x 7
225 x 7
225 x 7
KB swings
32kg x 30
Farmers walk
2x45lb plates x 300ft x 3
Ab rollouts (still not sure what to think about these)
12, 9
Pushups
40, 20, 15
Cool down: usual.
Re: Khronos8's Journal
5/7/2012
bwt: 276
Day 15 of 40 day workout
warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chinups.
3, 3, 3
OH press
135 x 5 (with shrug at top)
185 x 5
185 x 4
Snatch grip deadlift
225 x 5
405 x 5
405 x 5
Front squats
135 x 5
185 x 3
245 x 5
245 x 5
245 x 5
KB swings
32kg x 35
Farmers walk
2x45lb plates x 400ft x 2 + 150ft
Ab rollouts (still not sure what to think about these)
20
Pushups
30, 20, 15
Cool down: usual.
bwt: 276
Day 15 of 40 day workout
warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chinups.
3, 3, 3
OH press
135 x 5 (with shrug at top)
185 x 5
185 x 4
Snatch grip deadlift
225 x 5
405 x 5
405 x 5
Front squats
135 x 5
185 x 3
245 x 5
245 x 5
245 x 5
KB swings
32kg x 35
Farmers walk
2x45lb plates x 400ft x 2 + 150ft
Ab rollouts (still not sure what to think about these)
20
Pushups
30, 20, 15
Cool down: usual.
Re: Khronos8's Journal
5/9/2012
bwt: 275.5
warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chinups.
3, 3, 3, 2
OH press
135 x 5
185 x 5
185 x 5
Snatch grip deadlift
225 x 5
315 x 2
385 x 5
385 x 5
KB swings
32kg x 35
Ab rollouts
10, 10
Pushups
20, 20, 20
Cool down: usual.
bwt: 275.5
warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chinups.
3, 3, 3, 2
OH press
135 x 5
185 x 5
185 x 5
Snatch grip deadlift
225 x 5
315 x 2
385 x 5
385 x 5
KB swings
32kg x 35
Ab rollouts
10, 10
Pushups
20, 20, 20
Cool down: usual.
Re: Khronos8's Journal
5/11/2012
bwt: 277
Day 17 of 40 day workout. Tried out a different gym. Nice powerlifting place, but kettlebells are weird. Listed in pounds and only goes up to 45.
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Neutral grip assisted pullups (70lb assist)
5, 5
OH press
135 x 5
185 x 5
185 x 5
Snatch grip deadlift
225 x 5
315 x 2
425 x 5
425 x 5 (conventional grip)
425 x 3
KB swings (alternating single hand)
45lbs x 50
Ab rollouts
15, 15
Pushups
40, 20 (feet elevated), 15 (feet elevated)
Cool down: usual.
bwt: 277
Day 17 of 40 day workout. Tried out a different gym. Nice powerlifting place, but kettlebells are weird. Listed in pounds and only goes up to 45.
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Neutral grip assisted pullups (70lb assist)
5, 5
OH press
135 x 5
185 x 5
185 x 5
Snatch grip deadlift
225 x 5
315 x 2
425 x 5
425 x 5 (conventional grip)
425 x 3
KB swings (alternating single hand)
45lbs x 50
Ab rollouts
15, 15
Pushups
40, 20 (feet elevated), 15 (feet elevated)
Cool down: usual.
Re: Khronos8's Journal
5/12/2012
bwt: 278
Day 18 of 40 day workout. Back to my normal gym.
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Neutral grip assisted pullups (80lb assist)
5, 5
OH press
135 x 5
155 x 5
155 x 5
Snatch grip deadlift
225 x 5
315 x 2
335 x 5
335 x 5
KB swings (alternating single hand)
32kg x 30
Planks (I think the forearm pain I'm starting to get is a product of the rollouts, they require a rather significant grip effort)
1minute 40seconds (could have gone longer if I was pushing hard)
1 minute
One leg Pushups
20 (right), 20 (left), 16(split)
Cool down: usual.
bwt: 278
Day 18 of 40 day workout. Back to my normal gym.
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Neutral grip assisted pullups (80lb assist)
5, 5
OH press
135 x 5
155 x 5
155 x 5
Snatch grip deadlift
225 x 5
315 x 2
335 x 5
335 x 5
KB swings (alternating single hand)
32kg x 30
Planks (I think the forearm pain I'm starting to get is a product of the rollouts, they require a rather significant grip effort)
1minute 40seconds (could have gone longer if I was pushing hard)
1 minute
One leg Pushups
20 (right), 20 (left), 16(split)
Cool down: usual.
Re: Khronos8's Journal
5/14/2012
bwt: 273
Day 19 of 40 day workout
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chin ups (not getting more per set, but the ones I get are getting cleaner!)
3, 3, 3, 2
OH press
135 x 5
205 x 5
205 x 3 + 2 push press (last two I needed help off the clavicle)
Snatch grip deadlift
225 x 5
315 x 2
425 x 5
405 x 5 (this felt stupidly light after the 425 of the previous set. Weird what 20lbs will do!)
KB swings
32kg x 35
Reverse crunches
10, 10 (second set with some reverse dragon flags on the way down, that's what absolutely roasted me)
One leg Pushups
20 (right), 20 (left)
Cool down: usual.
bwt: 273
Day 19 of 40 day workout
Warm up
foam rolling
Side lying windmills x 10 each side
thoracic extenstion and rotation x 10 each side
glute mobility
third world squat (1 minute)
hamstring stretches
plantar fascia stretch
Shoulder mobility drills
Chin ups (not getting more per set, but the ones I get are getting cleaner!)
3, 3, 3, 2
OH press
135 x 5
205 x 5
205 x 3 + 2 push press (last two I needed help off the clavicle)
Snatch grip deadlift
225 x 5
315 x 2
425 x 5
405 x 5 (this felt stupidly light after the 425 of the previous set. Weird what 20lbs will do!)
KB swings
32kg x 35
Reverse crunches
10, 10 (second set with some reverse dragon flags on the way down, that's what absolutely roasted me)
One leg Pushups
20 (right), 20 (left)
Cool down: usual.
