Khronos8's Journal

[Khronos8]

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]

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

[Khronos8]

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.

[Khronos8]

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.

[Khronos8]

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

[Khronos8]

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.

[Khronos8]

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."

[Khronos8]

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.

[Khronos8]

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.

[Khronos8]

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.

[Khronos8]

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.

[Khronos8]

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.

[Khronos8]

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.

[Khronos8]

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.

[Khronos8]

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.