## Khronos8's Journal

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

### Re: Khronos8's Journal

5/15/2012

Bwt: 274

Day 20 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 stopped due to forearm pain. Crap.

Neutral grip assisted pullups

70lb assist

5, 5 (no pain)

OH press

135 x 5

175 x 5

175 x 5

Snatch grip deadlift

225 x 5

315 x 2

385 x 5

385 x 5

KB swings

32kg x 40 (new personal best!)

Reverse crunches

10, 10, 6

Pushups

Feet elevated x 20, standard x 20

Cool down: usual.

Bwt: 274

Day 20 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 stopped due to forearm pain. Crap.

Neutral grip assisted pullups

70lb assist

5, 5 (no pain)

OH press

135 x 5

175 x 5

175 x 5

Snatch grip deadlift

225 x 5

315 x 2

385 x 5

385 x 5

KB swings

32kg x 40 (new personal best!)

Reverse crunches

10, 10, 6

Pushups

Feet elevated x 20, standard x 20

Cool down: usual.

### Re: Khronos8's Journal

5/17/2012

Bwt: 275

Day 21 of 40 day workout

Warm up

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

Neutral grip assisted pullups (no forearm pain)

70lb assist

5, 5

OH press

135 x 5

185 x 5

185 x 5

Snatch grip deadlift

225 x 5

315 x 2

405 x 5

405 x 5

KB swings

32kg x 30 (new personal best!)

Reverse crunches

10, 10

Feet elevated pushups

20, 20

Cool down: usual.

Bwt: 275

Day 21 of 40 day workout

Warm up

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

Neutral grip assisted pullups (no forearm pain)

70lb assist

5, 5

OH press

135 x 5

185 x 5

185 x 5

Snatch grip deadlift

225 x 5

315 x 2

405 x 5

405 x 5

KB swings

32kg x 30 (new personal best!)

Reverse crunches

10, 10

Feet elevated pushups

20, 20

Cool down: usual.

### Re: Khronos8's Journal

5/18/2012

Bwt: 275

Day 22 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

Neutral grip assisted pullups (no forearm pain)

70lb assist

5, 5

OH press

135 x 5

215 x 5 (new Personal best)

195 x 5

Snatch grip deadlift

225 x 5

315 x 2

385 x 5

385 x 5

KB swings

48kg x 20 (this was 2x 24kg KBs at the same time)

Reverse crunches

10, 10

Feet elevated pushups

20, 20

Cool down: usual.

Bwt: 275

Day 22 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

Neutral grip assisted pullups (no forearm pain)

70lb assist

5, 5

OH press

135 x 5

215 x 5 (new Personal best)

195 x 5

Snatch grip deadlift

225 x 5

315 x 2

385 x 5

385 x 5

KB swings

48kg x 20 (this was 2x 24kg KBs at the same time)

Reverse crunches

10, 10

Feet elevated pushups

20, 20

Cool down: usual.

### Re: Khronos8's Journal

5/23/2012

bwt: 273

day 23 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

Neutral grip assisted pullups (no forearm pain)

70lb assist

5, 5

OH press

135 x 5

185 x 5

185 x 5

Snatch grip deadlift

225 x 5

315 x 2

365 x 5

365 x 5

KB swings

32kg x 40

Reverse crunches

10, 10

Feet elevated pushups

20, 20

Cool down: usual.

bwt: 273

day 23 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

Neutral grip assisted pullups (no forearm pain)

70lb assist

5, 5

OH press

135 x 5

185 x 5

185 x 5

Snatch grip deadlift

225 x 5

315 x 2

365 x 5

365 x 5

KB swings

32kg x 40

Reverse crunches

10, 10

Feet elevated pushups

20, 20

Cool down: usual.

### Re: Khronos8's Journal

5/30/2012

bwt: 270

day 24 of 40 day workout (visiting family, havent worked out for a week)

Warm up

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 (no forearm pain)

70lb assist

5, 5

OH press

135 x 5

165 x 5

165 x 5

Snatch grip deadlift

225 x 5

315 x 2

385 x 5

385 x 5

DB swings

60lbs x 20 each side (40 total)

Reverse crunches

10, 10

pushups with my daughter on my back (about 150lbs)

6, 6

Cool down: usual.

bwt: 270

day 24 of 40 day workout (visiting family, havent worked out for a week)

Warm up

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 (no forearm pain)

70lb assist

5, 5

OH press

135 x 5

165 x 5

165 x 5

Snatch grip deadlift

225 x 5

315 x 2

385 x 5

385 x 5

DB swings

60lbs x 20 each side (40 total)

Reverse crunches

10, 10

pushups with my daughter on my back (about 150lbs)

6, 6

Cool down: usual.

### Re: Khronos8's Journal

6/4/2012

bwt: 272

day 25 of 40 day workout (back from visiting family)

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 (no forearm pain)

60lb assist x 5

70lb assist x 5

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 30

Reverse crunches

10, 10

One leg pushups

20, 20

Cool down: usual.

bwt: 272

day 25 of 40 day workout (back from visiting family)

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 (no forearm pain)

60lb assist x 5

70lb assist x 5

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 30

Reverse crunches

10, 10

One leg pushups

20, 20

Cool down: usual.

### Re: Khronos8's Journal

6/5/2012

bwt: 269

day 26 of 40 day workout (taking it easier 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

Neutral grip assisted pullups

60lb assist

5, 5

OH press

135 x 5

205 x 5

205 x 5

Snatch grip deadlift

315 x 5

315 x 5

KB swings

48kg x 20

Reverse crunches

10

pushups

20, 20

Cool down: usual.

bwt: 269

day 26 of 40 day workout (taking it easier 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

Neutral grip assisted pullups

60lb assist

5, 5

OH press

135 x 5

205 x 5

205 x 5

Snatch grip deadlift

315 x 5

315 x 5

KB swings

48kg x 20

Reverse crunches

10

pushups

20, 20

Cool down: usual.

### Re: Khronos8's Journal

6/7/2012

bwt: 274.5

Giving the 40 day workout a rest. I think it might work better if you do it more than 4 times a week, then it doesnt take such a chunk of time.

Warm up

foam rolling

Side lying windmills x 10 each side

thoracic extenstion and rotation x 5 each side

glute mobility

third world squat (1 minute)

hamstring stretches

plantar fascia stretch

shoulder mobility drills

Complex: MMA misery 85lbs, 6reps x 3sets. 90 seconds rest. Figured I better ease back into this since I stopped doing them for so long. Boy was I wrong! These all felt ridiculously easy! Hardly breathing hard after the last set. BOOYAH!

DB Press supersetted with DB row

5 x 5 on each using 90lb DBs. Very easy... but easing back into it.

Bulgarian Split squat (body weight only)

8, 8, 8 (60 second rest)

Reverse crunches

10, 10

Cool down: usual.

Felt good to be doing something different today. Not sure if I'll keep up with something new or try and go back and finish up the 40 day workout thing. Really want to go back to doing complexes, they seem to have a significant effect on my work capacity... though the single, high rep set of heavy KB swings that I've been doing as part of the 40 day workout may be filling that role. It's kinda weird...

bwt: 274.5

Giving the 40 day workout a rest. I think it might work better if you do it more than 4 times a week, then it doesnt take such a chunk of time.

Warm up

foam rolling

Side lying windmills x 10 each side

thoracic extenstion and rotation x 5 each side

glute mobility

third world squat (1 minute)

hamstring stretches

plantar fascia stretch

shoulder mobility drills

Complex: MMA misery 85lbs, 6reps x 3sets. 90 seconds rest. Figured I better ease back into this since I stopped doing them for so long. Boy was I wrong! These all felt ridiculously easy! Hardly breathing hard after the last set. BOOYAH!

DB Press supersetted with DB row

5 x 5 on each using 90lb DBs. Very easy... but easing back into it.

Bulgarian Split squat (body weight only)

8, 8, 8 (60 second rest)

Reverse crunches

10, 10

Cool down: usual.

Felt good to be doing something different today. Not sure if I'll keep up with something new or try and go back and finish up the 40 day workout thing. Really want to go back to doing complexes, they seem to have a significant effect on my work capacity... though the single, high rep set of heavy KB swings that I've been doing as part of the 40 day workout may be filling that role. It's kinda weird...

### Re: Khronos8's Journal

6/9/2012

bwt: 273

Warm up

foam rolling

glute mobility

third world squat (1 minute)

hamstring stretches

Complex: MMA misery 85lbs, 6reps x 3sets. 90 seconds rest. Breathing hard after last set, but still have lots of gas in the tank.

Acted as a trainer for my girlfriend and did a sort of body weight circuit with her. (she is virtually untrained)

quadruped leg extensions 5 each side (for 5 count)

Bird dogs 5 each side (for 5 count)

Body weight squats (she cant to goblet squats yet so I have her brace against a wall) x 10

Hip bridges for 5 count x 10

Tall kneeling overhead Med ball press x 10

We did three rounds of that, her legs were like jello. I know she'll be sore tomorrow, but trying to just build a foundation.

Power clean + Press

135 x 5

185 x 4

185 x 4

185 x 4

Dead lift (no chalk!! bleh. Had to use straps)

315 x 5

405 x 5

515 x 1

515 x 1

Dips. bwt (60 second rest)

15, 10, 5

Cool down: usual.

bwt: 273

Warm up

foam rolling

glute mobility

third world squat (1 minute)

hamstring stretches

Complex: MMA misery 85lbs, 6reps x 3sets. 90 seconds rest. Breathing hard after last set, but still have lots of gas in the tank.

Acted as a trainer for my girlfriend and did a sort of body weight circuit with her. (she is virtually untrained)

quadruped leg extensions 5 each side (for 5 count)

Bird dogs 5 each side (for 5 count)

Body weight squats (she cant to goblet squats yet so I have her brace against a wall) x 10

Hip bridges for 5 count x 10

Tall kneeling overhead Med ball press x 10

We did three rounds of that, her legs were like jello. I know she'll be sore tomorrow, but trying to just build a foundation.

Power clean + Press

135 x 5

185 x 4

185 x 4

185 x 4

Dead lift (no chalk!! bleh. Had to use straps)

315 x 5

405 x 5

515 x 1

515 x 1

Dips. bwt (60 second rest)

15, 10, 5

Cool down: usual.

### Re: Khronos8's Journal

6/12/2012

bwt: 273

Foam rolling

Complex:

MMA misery. 85lbs, 6reps x 4sets, 75 second rest.

And that's it!

Went swimming in the afternoon.

bwt: 273

Foam rolling

Complex:

MMA misery. 85lbs, 6reps x 4sets, 75 second rest.

And that's it!

Went swimming in the afternoon.

### Re: Khronos8's Journal

6/13/2012

bwt: 273

Warm up

foam rolling

Side lying windmills, 10 each side

Thoracic Extension and rotation 10 each side

glute mobility

third world squat (1 minute)

hamstring stretches

plantar fascia stretch

Shoulder mobility drills

Assisted Chin ups

70lb assist

5, 5, 5

Power clean

135 x 5

185 x 5

185 x 5

185 x 5

Deadlift

315 x 5

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

495 x 1

495 x 1

495 x 1

495 x 1 (these are the easiest that 495 has ever felt. I credit the snatch grip deadlifts I've been doing)

DB press

115 x 8

115 x 8

115 x 8

Supersetted with DB rows

115 x 8

105 x 8

105 x 8

KB swings

32kg

15, 15, 15

Reverse crunches

10, 10

Cool down: usual.

bwt: 273

Warm up

foam rolling

Side lying windmills, 10 each side

Thoracic Extension and rotation 10 each side

glute mobility

third world squat (1 minute)

hamstring stretches

plantar fascia stretch

Shoulder mobility drills

Assisted Chin ups

70lb assist

5, 5, 5

Power clean

135 x 5

185 x 5

185 x 5

185 x 5

Deadlift

315 x 5

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

495 x 1

495 x 1

495 x 1

495 x 1 (these are the easiest that 495 has ever felt. I credit the snatch grip deadlifts I've been doing)

DB press

115 x 8

115 x 8

115 x 8

Supersetted with DB rows

115 x 8

105 x 8

105 x 8

KB swings

32kg

15, 15, 15

Reverse crunches

10, 10

Cool down: usual.

### Re: Khronos8's Journal

No gym time for me this week, or next week either! Off to London! I'll probably get lots of walking in :).

### Re: Khronos8's Journal

8/14/2012

bwt: 278

First workout in more than a month (almost two months!). Lots of work travel, family stuff, and getting sick multiple times have kept me out of the gym for the longest period in almost 10 years of training.

Will I see newbie gains when I start back? :)

Trying to take it really slow and easy to get back into it without injuring myself (terrified of tendonitits)

warmup

Side lying windmills 10 each side

bird dogs 10 x 2

hydrants 10 x 2

Thoracic extension and rotation x 10 (each side) in the middle of my bird dog and hydrants.

Third world squat

hamstring stretch

shoulder mobility drills

scap wall slides

MMA misery complex 85lbs x 4, 6, 4 with 90 second rest between sets.

semi-circuit of the following (60 seconds rest between sets)

front squat 135 x 8, 185 x 6reps x 3sets

BB bench 135 x 10, 225 x 6reps x 3sets

inverted row bwt x 8reps x 3sets

Dead lift

135 x 8

225 x 8

315 x 3

315 x 3

315 x 3

pushups

15, 15

Cool down: usual

bwt: 278

First workout in more than a month (almost two months!). Lots of work travel, family stuff, and getting sick multiple times have kept me out of the gym for the longest period in almost 10 years of training.

Will I see newbie gains when I start back? :)

Trying to take it really slow and easy to get back into it without injuring myself (terrified of tendonitits)

warmup

Side lying windmills 10 each side

bird dogs 10 x 2

hydrants 10 x 2

Thoracic extension and rotation x 10 (each side) in the middle of my bird dog and hydrants.

Third world squat

hamstring stretch

shoulder mobility drills

scap wall slides

MMA misery complex 85lbs x 4, 6, 4 with 90 second rest between sets.

semi-circuit of the following (60 seconds rest between sets)

front squat 135 x 8, 185 x 6reps x 3sets

BB bench 135 x 10, 225 x 6reps x 3sets

inverted row bwt x 8reps x 3sets

Dead lift

135 x 8

225 x 8

315 x 3

315 x 3

315 x 3

pushups

15, 15

Cool down: usual

### Re: Khronos8's Journal

8/16/2012

bwt: 275

Still amazingly sore from last session.

Also... still trying to really take it easy.

warmup

crappy foam rolling (couldnt find the good foam roller)

shoulder mobility drills

scap wall slides

MMA misery complex 85lbs x 5, 5, 5 with 75 second rest between sets.

Assisted pullups

90lb assist 5reps x 3sets

power clean

135 x 8

165 x 5

165 x 5

165 x 5

OH press

135 x 6

135 x 6

135 x 6

Back squat

135 x 8

225 x 5

315 x 5

315 x 5

315 x 5

Cool down: usual

bwt: 275

Still amazingly sore from last session.

Also... still trying to really take it easy.

warmup

crappy foam rolling (couldnt find the good foam roller)

shoulder mobility drills

scap wall slides

MMA misery complex 85lbs x 5, 5, 5 with 75 second rest between sets.

Assisted pullups

90lb assist 5reps x 3sets

power clean

135 x 8

165 x 5

165 x 5

165 x 5

OH press

135 x 6

135 x 6

135 x 6

Back squat

135 x 8

225 x 5

315 x 5

315 x 5

315 x 5

Cool down: usual

### Re: Khronos8's Journal

11/14/2012

Been a while since I posted. Spent the last couple of weeks only able to get into the weight room about twice a week. Trying to "ease" back into it. Also having a hard time getting motivated.

So... "easing" into it consisted of low rep, moderate weight, with semi-max each session. My squat got back up to 475, bench 315 x 6, and deadlift 455. I know there's some weird stuff going on there, but I'm not really pushing for max strength. Once I got back up to what I considered "par" for strength I decided to focus on a bit more GPP and endurance (with fat loss as a second goal). Which brought me to yesterday's workout.

11/13/12

bwt: 281

Warm up

foam rolling

side lying windmills (10 each side)

3rd world squat (1 minute)

Complex: MMA misery 85lbs x 5sets x 4reps, 60 seconds rest. Just warmed me up, didn't really tax me.

Circuit: 30 seconds rest between each exercise, 2 minutes rest between sets 4 and 5.

back squat 225 x 8 x 8

pushups 10 x 8

Inverted rows 8 x 8

Cool down: usual.

Short, sweet, and kinda vicious.

Been a while since I posted. Spent the last couple of weeks only able to get into the weight room about twice a week. Trying to "ease" back into it. Also having a hard time getting motivated.

So... "easing" into it consisted of low rep, moderate weight, with semi-max each session. My squat got back up to 475, bench 315 x 6, and deadlift 455. I know there's some weird stuff going on there, but I'm not really pushing for max strength. Once I got back up to what I considered "par" for strength I decided to focus on a bit more GPP and endurance (with fat loss as a second goal). Which brought me to yesterday's workout.

11/13/12

bwt: 281

Warm up

foam rolling

side lying windmills (10 each side)

3rd world squat (1 minute)

Complex: MMA misery 85lbs x 5sets x 4reps, 60 seconds rest. Just warmed me up, didn't really tax me.

Circuit: 30 seconds rest between each exercise, 2 minutes rest between sets 4 and 5.

back squat 225 x 8 x 8

pushups 10 x 8

Inverted rows 8 x 8

Cool down: usual.

Short, sweet, and kinda vicious.