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musclemuscle
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who gives a fuk
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
d-dub said:
I think it depends on what the teams need, and they all know what he can do. It's not just all about being athletic, it's wether you can do the job or not!
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Well I had a late night of sleep, but feel rested anyway.
But my legs, especially my feet/calves were pretty trashed up and sore.
Lips still dry and swollen.
I did plan to do my upper body prehab workout here, but I figured I needed the rest. I need to get back that fresh and snappy feeling since I'm deloading, which I haven't had since I upped the volume of energy work and overally training frequency.
Plus my computer broke down, so I spent a lot of time fixing it!! Which is why this update is a day late!
coolcolj
New member
Tuesday 21st June
Feeling better now, lips finally getting back to normal.
Legs and hips still quite achey, some of it due to me working on the computer yesterday!
Weighed 96kg, 211lbs today straight out of bed in underwear, waist at 37.5 inches. Lightest so far, but I'm a bit dehydrated, didn't eat much yesterday, well not much carbs anyway. Waist seems to have gone up a bit like I mentioned before due to ab/spinal erector growth from the sprinting, heavy squats and rows last week?
I'm at the point where I don't care if I lose strength and muscle mass anymore. It's way harder for me to lean up than it is to regain strength and muscle.
Energy work today, and maybe upper push, instead of tommorrow. We will see.
Feeling better now, lips finally getting back to normal.
Legs and hips still quite achey, some of it due to me working on the computer yesterday!
Weighed 96kg, 211lbs today straight out of bed in underwear, waist at 37.5 inches. Lightest so far, but I'm a bit dehydrated, didn't eat much yesterday, well not much carbs anyway. Waist seems to have gone up a bit like I mentioned before due to ab/spinal erector growth from the sprinting, heavy squats and rows last week?
I'm at the point where I don't care if I lose strength and muscle mass anymore. It's way harder for me to lean up than it is to regain strength and muscle.
Energy work today, and maybe upper push, instead of tommorrow. We will see.
coolcolj
New member
Tuesday 21st June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 Morning - Energy Work - Microcycle 2
Workout Rating - 7/10
Workout time - 30 mins all up
Warmup
warmup - dynamic swings, and other drills/jog in bare feet at home
backtumbles from seated position x 10 - I got these by watching a Parisi demo vid on their site. Works great for getting the posterior chain stretched out dynamicly and heart rate up quickly. Plus tumbling makes me feel less clumsy
various hops in place
Slow Jog - 50m 3x2 --> legs fairly straight using mostly calves and hammies
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, walk back to start (50m)
then 50m accleration runs to 40% speed 2x2 - 1.5 mins rest
Tempo Runs + Energy Work
105+ metres @ 50% speed with proper standing start
walk back to start = rest 1 min 45secs
3 runs - all around 25secs
Took it easy today, slower than usual. Practised jumping out of the start with both legs, seems to feel much easier getting the body moving quickly.
Shins were achey today. My feet as usual were a bit tight - that run complex seems to be the cause, makes em work hard
Workout Rating - 7/10
Workout time - 30 mins all up
Warmup
warmup - dynamic swings, and other drills/jog in bare feet at home
backtumbles from seated position x 10 - I got these by watching a Parisi demo vid on their site. Works great for getting the posterior chain stretched out dynamicly and heart rate up quickly. Plus tumbling makes me feel less clumsy
various hops in place
Slow Jog - 50m 3x2 --> legs fairly straight using mostly calves and hammies
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, walk back to start (50m)
then 50m accleration runs to 40% speed 2x2 - 1.5 mins rest
Tempo Runs + Energy Work
105+ metres @ 50% speed with proper standing start
walk back to start = rest 1 min 45secs
3 runs - all around 25secs
Took it easy today, slower than usual. Practised jumping out of the start with both legs, seems to feel much easier getting the body moving quickly.
Shins were achey today. My feet as usual were a bit tight - that run complex seems to be the cause, makes em work hard
coolcolj
New member
Good sleep, feeling Ok, pretty good I guess. Lower legs and feet moderately sore.
Waist and weight down a bit, currently sitting at 213lbs in winter clothes. So I should be at 212lbs for BBall on Sunday, ie an 8lbs loss so far. Don't think I've lost any muscle, well my legs are still huge
Waist and weight down a bit, currently sitting at 213lbs in winter clothes. So I should be at 212lbs for BBall on Sunday, ie an 8lbs loss so far. Don't think I've lost any muscle, well my legs are still huge
M
musclemuscle
Guest
zup dog
did i make it on page 69?
did i make it on page 69?
coolcolj
New member
Wednesday 15th May - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 3 - Upper Push - Microcycle 2
decent workout
Bodyweight at gym - 217lbs in winter clothing
Workout time - 1 hour
Workout rating - 8/10
General warmup -
scapular pushups (3 angles from bench to the floor) 3x10
Dumbell curls and tricep extensions - 2kg dumbells
Low pulley L-Flye - 10lbx x10, x8
Neutral grip dumbell bench press - 3kg x5+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI
Rotating Sets between each exercise
Resting 1 -2 min on warmup sets and then 2.5 mins between each exercise
14 inch Grip bench - shoulder blades tucked - no leg drive
Warmups - Controlled down, snapped up
10 sec holds done at lockout, 3sec ISO at midpoint
Bar x hold, x5, xISO+3OI, 95lbs x hold, x5, xISO then down and back up, 135xhold, x5, 165xhold, x3, 195xHold, x3, 225x1, 245x1
About 80% AW - Controlled down, explode up, for max reps until a hard strain
Basicly resting 5 mins between sets
Rotation 1) 225lbs x 6 - 0.867 sec (1st rep) fastest concentric time
Rotation 2) 225lbs x 5 - 0.867 sec (1st rep) fastest concentric time
Rotation 3) 225lbs x 4 - 0.933 sec (1st rep) fastest concentric time
Did a combo of strength speed work and hypertrophy work today. Basicly strength speed reps to near failure. Sets all around 15 secs, last one 12.
Almost dropped the bar on the last rep of the first set, was going up and then felt like I lost energy, but did manage to grind it back up. Have gotten weaker, used to be able to do close to 10 reps with 225lbs, but then again I no longer relax and do a small bounce on the chest, plus I was doing the concentrics explosively which does sap the energy faster, and I haven't been much high rep work lately.
Did 15 total reps (6+5+4) before dropping 2 reps off the inital set. So the next time I do Strength speed work/hypertrophy combo with this %, I will do 5x3 instead with 2.5mins rest, until I restest it again.
Big pec pump
Biceps were pumped up from braking the bar at the top , I think.
Side of neck and trap stretches
10 to 15 sec stretches for each type and side between each set of bench
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shoulder dislocates with wooden staff
-----------
Bench clip from today
Right click on link and save to avoid errors
All 3 sets with 225lbs, nice gut.....
http://www.members.optushome.com.au...inchGripBench_Explosive225x6_5_4_22June05.mpg
decent workout
Bodyweight at gym - 217lbs in winter clothing
Workout time - 1 hour
Workout rating - 8/10
General warmup -
scapular pushups (3 angles from bench to the floor) 3x10
Dumbell curls and tricep extensions - 2kg dumbells
Low pulley L-Flye - 10lbx x10, x8
Neutral grip dumbell bench press - 3kg x5+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI
Rotating Sets between each exercise
Resting 1 -2 min on warmup sets and then 2.5 mins between each exercise
14 inch Grip bench - shoulder blades tucked - no leg drive
Warmups - Controlled down, snapped up
10 sec holds done at lockout, 3sec ISO at midpoint
Bar x hold, x5, xISO+3OI, 95lbs x hold, x5, xISO then down and back up, 135xhold, x5, 165xhold, x3, 195xHold, x3, 225x1, 245x1
About 80% AW - Controlled down, explode up, for max reps until a hard strain
Basicly resting 5 mins between sets
Rotation 1) 225lbs x 6 - 0.867 sec (1st rep) fastest concentric time
Rotation 2) 225lbs x 5 - 0.867 sec (1st rep) fastest concentric time
Rotation 3) 225lbs x 4 - 0.933 sec (1st rep) fastest concentric time
Did a combo of strength speed work and hypertrophy work today. Basicly strength speed reps to near failure. Sets all around 15 secs, last one 12.
Almost dropped the bar on the last rep of the first set, was going up and then felt like I lost energy, but did manage to grind it back up. Have gotten weaker, used to be able to do close to 10 reps with 225lbs, but then again I no longer relax and do a small bounce on the chest, plus I was doing the concentrics explosively which does sap the energy faster, and I haven't been much high rep work lately.
Did 15 total reps (6+5+4) before dropping 2 reps off the inital set. So the next time I do Strength speed work/hypertrophy combo with this %, I will do 5x3 instead with 2.5mins rest, until I restest it again.
Big pec pump
Biceps were pumped up from braking the bar at the top , I think.
Side of neck and trap stretches
10 to 15 sec stretches for each type and side between each set of bench
-----------
shoulder dislocates with wooden staff
-----------
Bench clip from today
Right click on link and save to avoid errors
All 3 sets with 225lbs, nice gut.....
http://www.members.optushome.com.au...inchGripBench_Explosive225x6_5_4_22June05.mpg
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