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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Monday 11th June
Really late night, I went to bed around 7:30 am
Oh well it is a public holiday. Didn't feel too bad when I got up, all the soreness went away like that!
weighed 89.6kg 197.12lbs straight out of bed in underwear
Monday 11th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 4 - Day 1 - Light Lower/Upper Prehab-Rehab - Micro cycle 4
Good workout! And that's despite having only 4.5 hours sleep! I looked like crap but felt strong, though it was a long workout and started to drag yowards the end. Need to cut out some stuff.
Body weight at gym - 202lbs in winter clothing
Workout time - 2 hours
Workout rating - 8/10
General warm up -
15sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes
1) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
Box squats - in Nike Free 7.0 shoes - no belt
warm ups - controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
BW x 8, Bar x 5/5, 95lbs x3/5, 135lbs x 3/5
16 inch bench - about 1-2 inches above parallel - Wide stance, vertical shins, High bar
controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
1) 165lbs x 3/3
2) 165lbs x 3/3
back squat style only
2) 165lbs x 12
Increased the loads, and it felt good, strong and snappy. 165 felt lighter on back than 155 did last week.
---------
Rotating Sets between each exercise - one upper and then one lower
Resting 2-3mins
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - Nike free 7.0 - alternating legs
BW x 3, Bar x 3, 65lbs x3, 90lbs x 4 each side (+5lbs)
kinda hard
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 7 (+2 rep)
--------
Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 30kg 2x8 (+5kg -1 rep each set)
Dip shrugs BW x 10sec hold + 5, BW x 17
pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 secs + 5 scap shrugs, BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets
Pushup plus on elevated pushup handles - neutral grip position - shoulder width on bench x 8
pushup on floor with hold at top fully pushed up into max extension 1x15 (+1 reps), x12
used these Everlast pushup handles, increases the ROM by 4 inches, and they feel a bit unstable. So that made it harder and it really worked the scapular and serratus even more. The extra ROM made the pecs pump up more.
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 20lbs x8 (+1 rep)
-----
Cooldown and stretches
lower body stretches and some upper body ones
Really late night, I went to bed around 7:30 am
Oh well it is a public holiday. Didn't feel too bad when I got up, all the soreness went away like that!
weighed 89.6kg 197.12lbs straight out of bed in underwear
Monday 11th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 4 - Day 1 - Light Lower/Upper Prehab-Rehab - Micro cycle 4
Good workout! And that's despite having only 4.5 hours sleep! I looked like crap but felt strong, though it was a long workout and started to drag yowards the end. Need to cut out some stuff.
Body weight at gym - 202lbs in winter clothing
Workout time - 2 hours
Workout rating - 8/10
General warm up -
15sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes
1) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
Box squats - in Nike Free 7.0 shoes - no belt
warm ups - controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
BW x 8, Bar x 5/5, 95lbs x3/5, 135lbs x 3/5
16 inch bench - about 1-2 inches above parallel - Wide stance, vertical shins, High bar
controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
1) 165lbs x 3/3
2) 165lbs x 3/3
back squat style only
2) 165lbs x 12
Increased the loads, and it felt good, strong and snappy. 165 felt lighter on back than 155 did last week.
---------
Rotating Sets between each exercise - one upper and then one lower
Resting 2-3mins
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - Nike free 7.0 - alternating legs
BW x 3, Bar x 3, 65lbs x3, 90lbs x 4 each side (+5lbs)
kinda hard
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 7 (+2 rep)
--------
Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 30kg 2x8 (+5kg -1 rep each set)
Dip shrugs BW x 10sec hold + 5, BW x 17
pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 secs + 5 scap shrugs, BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets
Pushup plus on elevated pushup handles - neutral grip position - shoulder width on bench x 8
pushup on floor with hold at top fully pushed up into max extension 1x15 (+1 reps), x12
used these Everlast pushup handles, increases the ROM by 4 inches, and they feel a bit unstable. So that made it harder and it really worked the scapular and serratus even more. The extra ROM made the pecs pump up more.
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 20lbs x8 (+1 rep)
-----
Cooldown and stretches
lower body stretches and some upper body ones
coolcolj
New member
Decent sleep. I got a sore throat before I went to bed last night, I think it's from the crappy food I have been eating as I don't feel overreached, and waking pulse is pretty low too. A tiny bit sapped. Feel pretty sore in my pecs, triceps and biceps! Damn that extra ROM on those pushups nailed me good. Posterior chain a bit achey too.
weighed 89.5kg 196.9lbs straight out of bed in underwear
weighed 89.5kg 196.9lbs straight out of bed in underwear
coolcolj
New member
Had to get up early so not much sleep 
Don't feel too bad, and soreness has healed up heaps, just my pecs still pretty sore. Legs and hips felt good when I woke up, nice and loose. But I then somehow tweaked my left hamstring at my part time job, and cut my left thumb! Great just what I needed on a day I planned to do some explosive work - jumps and cleans etc.... see how things go...hook grip for cleans might be too painful....
weighed 90.2kg 198.44lbs straight out of bed in underwear
I got the Nike free 5.0 trainers I ordered from eBay this morning. Finally I got them in a non fugly colour scheme, plain matt black with grey mid sole highlight. They feel really different from the Free 7.0 trainers I already have, and the basic Free 5.0 I have tried on in the shops. They feel perfect for weight training compared to the other 2, and feel way better than chucks!
They have a real hard and pronounced arch support, almost as solid as the arch support in my oly shoes, something the Free 5.0 and chucks don't have. They are also flatter and harder feeling than the 7.0 trainers, with a much better strap. The 7.0s feel squishier and more padded, and a bit unstable for single leg work. I would use the 7.0 trainers for sport and Bball, the 5.0 trainers are much too thin and hard for that, and don't feel as solid for fast change of direction from what I can tell so far.
They don't feel quite as airy and sock like as the Free 5.0.
Guess I might now get a pair of Free 5.0 for walking around in, one Free shoe for every occasion, as I will never ever wear another normal pair of sneakers or BBall shoes
Just need to find a plain matt black one, easier said than done with all these fugly colour combos Nike has......my shiny and fancy looking Free 7.0 trainers is perfect for BBall , cause they sure stand out, but pretty loud for walking around in
Don't feel too bad, and soreness has healed up heaps, just my pecs still pretty sore. Legs and hips felt good when I woke up, nice and loose. But I then somehow tweaked my left hamstring at my part time job, and cut my left thumb! Great just what I needed on a day I planned to do some explosive work - jumps and cleans etc.... see how things go...hook grip for cleans might be too painful....
weighed 90.2kg 198.44lbs straight out of bed in underwear
I got the Nike free 5.0 trainers I ordered from eBay this morning. Finally I got them in a non fugly colour scheme, plain matt black with grey mid sole highlight. They feel really different from the Free 7.0 trainers I already have, and the basic Free 5.0 I have tried on in the shops. They feel perfect for weight training compared to the other 2, and feel way better than chucks!
They have a real hard and pronounced arch support, almost as solid as the arch support in my oly shoes, something the Free 5.0 and chucks don't have. They are also flatter and harder feeling than the 7.0 trainers, with a much better strap. The 7.0s feel squishier and more padded, and a bit unstable for single leg work. I would use the 7.0 trainers for sport and Bball, the 5.0 trainers are much too thin and hard for that, and don't feel as solid for fast change of direction from what I can tell so far.
They don't feel quite as airy and sock like as the Free 5.0.
Guess I might now get a pair of Free 5.0 for walking around in, one Free shoe for every occasion, as I will never ever wear another normal pair of sneakers or BBall shoes
Just need to find a plain matt black one, easier said than done with all these fugly colour combos Nike has......my shiny and fancy looking Free 7.0 trainers is perfect for BBall , cause they sure stand out, but pretty loud for walking around in
coolcolj
New member
[quote author=rj24 board=offtopic thread=1169101363 post=1181688688]CCJ, I have that exact same pair, only mine are beat to hell and need to be retired soon. ;D[/quote]
My shiny 7.0 trainers look similar to this, except where it is dull blue, mine is all black there - if you want to stand out and get shoe comments, these are ones to get
http://cgi.ebay.com/NEW-Nike-FREE-7...ameZWDVWQQrdZ1QQcmdZViewItem#ebayphotohosting
man the shoes are so much cheaper from Ebay, even after paying for cheap delivery from US to here, I saved a lot. I didn't get hit by customs for GST either....
My shiny 7.0 trainers look similar to this, except where it is dull blue, mine is all black there - if you want to stand out and get shoe comments, these are ones to get
http://cgi.ebay.com/NEW-Nike-FREE-7...ameZWDVWQQrdZ1QQcmdZViewItem#ebayphotohosting
man the shoes are so much cheaper from Ebay, even after paying for cheap delivery from US to here, I saved a lot. I didn't get hit by customs for GST either....
coolcolj
New member
Been waking up via alarm, so I haven't been testing my waking pulse for obvious reasons... which means my sleep hasn't been that great
Still some aches in my upper body, hamstrings were achey as well
I decided to postpone my power workout yesterday, and then decided to skip it today. Firstly sleep hasn't been good and I'm just not in the frame of mind to be productive. Plus I have changed my training setup, so a few extra days to allow my body to adjust isn't a bad idea, along with letting my cut thumb and heal too.
Also the older and quiet little dog has died, and while I'm not in mourning, I have an empty feeling inside...gonna miss seeing that cute guy around
He is very old, well over 100 human years old, eyes were failing, and swelling up bad, it would have cost a lot to operate on em, so had the vet put him away...
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Zacky2.JPG
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Zacky_Tiger.JPG
The other black dog hasn't been the same since either, he is obviously been looking for him and miss playing with the other guy..
weighed 89.2kg 196.24lbs straight out of bed in underwear
Tightening up the diet once again
Still some aches in my upper body, hamstrings were achey as well
I decided to postpone my power workout yesterday, and then decided to skip it today. Firstly sleep hasn't been good and I'm just not in the frame of mind to be productive. Plus I have changed my training setup, so a few extra days to allow my body to adjust isn't a bad idea, along with letting my cut thumb and heal too.
Also the older and quiet little dog has died, and while I'm not in mourning, I have an empty feeling inside...gonna miss seeing that cute guy around
He is very old, well over 100 human years old, eyes were failing, and swelling up bad, it would have cost a lot to operate on em, so had the vet put him away...
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Zacky2.JPG
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Zacky_Tiger.JPG
The other black dog hasn't been the same since either, he is obviously been looking for him and miss playing with the other guy..
weighed 89.2kg 196.24lbs straight out of bed in underwear
Tightening up the diet once again
coolcolj
New member
yeah the 7.0s are ok if your lower/leg can take the forces
You need to work into em, for short sessions for a while, otherwise shin splints will come. Your feet and lower legs will get stronger
They feel more robust than the 5.0 trainers, more treads at the bottom, a bit thicker and less hard feeling. But still have the loose Free feeling, and good heat dispersion, unlike any other normal shoe especially BBall shoes
--
I feel more emotionally attached to both of these dog because they have really distinctive personalities. Pretty amazing to see the white dog change over the years personality wise, and how he acts. He never did this weird growl when he got annoyed with you, until in the later years, funny how he only developed it later on. He probbaly learned it from the other black dog which always did this funny purr like sound when he gets mad with you
I fell sorry for the black dog more though. The white dog is much older and grew up by himself, but the black dog came later and he grew up with the white dog as his friend/companion. He is really gonna miss him, was acting really strange the last few days, still looking for him etc.
---
Friday 15th June
Same crappy sleep
Body is starting to feel better, feet/ankles feeling more recovered than ever. The break from jumping has done me some good.
weighed 89.3kg 196.46lbs straight out of bed in underwear
Saturday 16th June
I over slept through the alarm! Good from the sleep point of view
central nervous system and body felt decent at my part time job today, didn't feel as tired afterwards. This new training setup is paying dividends recovery wise, putting all my hard days together is a good idea. Don't know why I didn't think of doing it before. I guess it was a catch 22 situation for me, I'd feel so trashed on Saturdays after my part time job that I didn't want to train then etc
weighed 88.9kg 195.6lbs straight out of bed in underwear
edging closer to 85kg 187lbs!
I hope I haven't dropped my calories too low, and end up weak as hell today when squatting....
You need to work into em, for short sessions for a while, otherwise shin splints will come. Your feet and lower legs will get stronger
They feel more robust than the 5.0 trainers, more treads at the bottom, a bit thicker and less hard feeling. But still have the loose Free feeling, and good heat dispersion, unlike any other normal shoe especially BBall shoes
--
I feel more emotionally attached to both of these dog because they have really distinctive personalities. Pretty amazing to see the white dog change over the years personality wise, and how he acts. He never did this weird growl when he got annoyed with you, until in the later years, funny how he only developed it later on. He probbaly learned it from the other black dog which always did this funny purr like sound when he gets mad with you
I fell sorry for the black dog more though. The white dog is much older and grew up by himself, but the black dog came later and he grew up with the white dog as his friend/companion. He is really gonna miss him, was acting really strange the last few days, still looking for him etc.
---
Friday 15th June
Same crappy sleep
Body is starting to feel better, feet/ankles feeling more recovered than ever. The break from jumping has done me some good.
weighed 89.3kg 196.46lbs straight out of bed in underwear
Saturday 16th June
I over slept through the alarm! Good from the sleep point of view
central nervous system and body felt decent at my part time job today, didn't feel as tired afterwards. This new training setup is paying dividends recovery wise, putting all my hard days together is a good idea. Don't know why I didn't think of doing it before. I guess it was a catch 22 situation for me, I'd feel so trashed on Saturdays after my part time job that I didn't want to train then etc
weighed 88.9kg 195.6lbs straight out of bed in underwear
edging closer to 85kg 187lbs!
I hope I haven't dropped my calories too low, and end up weak as hell today when squatting....
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