Creation of an Explosive Mofo - My Training Journal :)

[Tagio]

yeah progress pics before you get leaner and after would probably be fun to compare.

 

[coolcolj]

yeah progress pics before you get leaner and after would probably be fun to compare.

Well not just that but compared to what I used to look like.

I know my calves measured 16 3/4 inches before, a month ago actually and now they measure 17 1/8 inch at the same bodyweight!!!

I suspect all from sprinting, since I run on my toes. And the 3 week layoff probably helps with mass gains as well, ala HST Strategic De-conditioning
So once I started loading up again with olys, pulls onto toes etc, they massed up.

Look at my squatting clip above - do my calves look bigger? When I sent the clip to my friend, that's the first thing he noticed. I didn't think my calves had gone much bigger until I measured them! 3/8 is quite a bit especially since I am leaning up.

 

[coolcolj]

Monday 3rd November - General Workout - Week 3 - Day 3 - Upper Body 1

Pretty Average Workout. I'm going to have to move dips/chins etc to anotehr session, as the workout is getting long and I just don't feel like doing so many exercises in a single session.

Well my Gym is moving next door to a bigger 2 storey premises. So half the gym was missing, which made things a pain. And the gym will be closed Saturday and Sunday for the move, so that will disrupt things a bit.

Weighed 214lbs today at the gym with shoes(chucks) + clothes etc


Workout time - 1.25 Hours
Workout rating - 7/10

PowerRack Chins - partial L shaped grip

warmups - shoulder width chin style pulldowns to sternum - 50 x5, 70 x5, 90 x3, 110 x3

Tempo 10X0 - alternating sets with dips 1.5mins rest between each

Normal Chin bar - BW x3 - taking it easy
PowerRack - BW 3x3 - touching chest on bar

I was pretty much fried on the last rep, as I'm trying to maximally accelerate my body, which is needed to get the chest up to the bar.


Dips

warmups - pushups on bench BWx5, reverse bench dip BWx5, pushup BWx5, 10 sec static hold at dip lockout, 2 singles

Tempo 10X0 - alternating sets with chins 1.5mins rest between each

BW 3x3


Rows
- alternating sets with bench 1.5mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 40lbs x5
Tempo 1010
60lbs x5

Plyo 45 degree Supported Rows- wide palms down grip
Warmups - Bar+45lbsx5

Tempo - X0X0 Bar+100lbs 2x5
Tempo - 1010 Bar+45lbs x10

Elbows out Single Arm Dumbell Rows
45lbs 2x9



BenchPress

Warmups - 16inch grip Bar x10, 95x5, 135x3
Tempo - 10X0 - alternating sets with rows 1.5mins rest between each

14inch grip
Tempo X0X0 - 175lbs 4x3 - Plyo style - estimated 70% 1RM

Tempo 10X0 - 205lbs x 2 singles, 2nd with 3 sec pause on chest, 80% 1RM

Work Tonnage = 2510lbs, up 365lbs from last session

Pecs were feeling it a bit!


Bits and Pieces

reversed the order
Rest - 1min

30 degree Incline Dumbell Snatch raises - thumbs up - face down
5kg 2x9

30 degree Incline Dumbell Side raises - face down
6kg 2x10

Prone Sideways cross body single arm laterals - Thumbs up
5kg 1x8 each side

Cuban raise Cleans
5kg 1x8 each side

10 flights of stairs back to car

 

[coolcolj]

Clips from today

If you have any problems playing em, then right click on each and save it before watching

http://www.members.optushome.com.au/coolcolj2/Movies/3Nov03/

 

[Mike_Rojas]

Nice workout!

That's weird seeing it's Monday for you already... LOL

 

[coolcolj]

Thanks - but it wasn't that great, I felt kinda flat, but still did ok.

Man the music at my gym really sucks, I wish there was no music at all

 

[goofball]

Nice snatch!

I dont' think I'll ever be mature enough to not chuckle at that phrase.

 

[coolcolj]

I dont' think I'll ever be mature enough to not chuckle at that phrase.

I knew it was only a matter of time before someone mentioned that..

 

[delldell2]

Get an mp3 player

 

[coolcolj]

I like to workout to silence actually so that would make it worse

Man I wish I had space at home, because then I'd have a GHR, reverse hyper unit, power rack, bumpers and platform, that's all I need.

Add a Micro msucle lab to measure bar velocity and I'm set, because the park is just a 500metres away from home.