## Khronos8's Journal

**Moderators:** Ironman, Jungledoc, jethrof, stuward, parth

### Re: Khronos8's Journal

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.

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.

### 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.