ExRx.net

Exercise Prescription on the Net
It is currently Fri Oct 31, 2014 2:33 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 111 posts ]  Go to page Previous  1 ... 4, 5, 6, 7, 8  Next
Author Message
 Post subject: Re: Khronos8's Journal
PostPosted: Fri Jan 18, 2013 12:34 am 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
1/17/2013

bwt: 285

warm up:
Foam rolling
side lying windmills 10 each side
glute mobility
shoulder mobility drills
third world squat 1 minute
plantar fascia stretch

Complex: MMA misery 85lbs x 6reps x 4sets, 60 seconds rest

OH squat
135 x 8
115 x 8
115 x 8
115 x 8
135 x 3
155 x 3
175 x 3
185 x 2
205 x 2

super set circuit of: (60 second rests)
DB incline press 90lbs 8 x 8
Rear lunge to single leg RDL 20kg KB 8 x 8 (each leg)
Isolateral row 145lbs 8 x 8

Rear delt flys
15lbs x 20
15lbs x 20

Calf raises x 20

Cool down- Usual

This workout completely blasted me. wrung out.


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Mon Jan 21, 2013 10:57 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
1/21/2013

bwt: 283.5

Warm up (abbreviated)
foam rolling
side lying windmills 10 each side.

OH squat
135 x 8
185 x 3
225 x 2 (PR)
225 x 2
225 x 3
245 x 1 (PR)
245 x nope
135 x 8
135 x 8

Super set circuit of (60 second rest for first four sets, 30 second rest for second four sets)
dips 8 x 8
KB swings (single arm) 40lbs x 16 x 8 (8 each side)
standing cable row 120 x 8 x 2 + 140 x 8 x 6

done!


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Thu Jan 24, 2013 6:13 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
1/23/2013

bwt: 285

Warm up
foam rolling
side lying windmills 10 each side
thoracic extension and rotation 10 each side
Third world squat 1 minute
plantar fascia stretch.

OH Squat
135 x 8
135 x 8
135 x 8
135 x 8

Super setted with

KB swings
32kg x 15
32kg x 15
32kg x 15
32kg x 15

superset circuit of: (60 second rest between sets)
squat: 245 x 8 x 8
bench press: 225 x 8 x 2 + 245 x 8 x 6
TRX inverted rows: bwt x 8 x 8

Cool down: usual.


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Mon Jan 28, 2013 3:48 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
1/25/2013

Bwt: 287

warm up
Foam rolling
Side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat 1 minute
shoulder mobility drills
plantar fascia stretch

kb swings
24kg x 20 x 4

Deadlift
135 x 6
225 x 3
315 x 1
315 x 1
315 x 1
405 x 2
405 x 2
405 x 2
405 x 2
405 x 2

Circuit of : (one minute rest between each set) (6 circuits)
TRX pushups x 8 x 6
Isolateral Row 135 (each side) x 8 x 6
KB swing 20kg x 8 x 6

Cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Mon Jan 28, 2013 3:50 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
1/28/2013

bwt: 283

Warm Up:
Foam rolling
Side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat 1 minute
glute mobility

MMA misery 85lbs x 6 x 4(sets) with 60 sec rest time

OH squat
85 x 8
135 x 8
135 x 8
135 x 8
135 x 8


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Wed Jan 30, 2013 11:07 am 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
1/29/2013

Bwt: 282

warm up
foam rolling
side lying windmills 10 each side
glute mobility
third world squat
plantar fascia stretch

KB swings
24kg x 20
24kg x 20
24kg x 20
24kg x 20

Progressive pulls Week 1

Power clean
155 x 9
155 x 9

High Pull
155 x 5
205 x 9
205 x 9

Dead Lift (each lift from dead stop on floor)
225 x 5
315 x 9 (Three cluster sets of three to change grip)
315 x 9 (Three cluster sets of three to change grip)

RDL
225 x 9
225 x 9

Pendlay Row
205 x 9
205 x 9

Pushups (feet elevated, one foot down)
15 (right foot down)
15 (left foot down)
16 (8 on each side)
16 (8 on each side)

Cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Wed Jan 30, 2013 3:35 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
1/30/2013

bwt: 281

Warm up
foam rolling
side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
glute mobility
shoulder mobility
third world squat 1 minute
plantar fascia stretch
shoulder dislocations x 10 (jump rope)

MMA misery 85lbs x 6 x 5 (1min, 1min, 1min, 90sec+?) for rest times

OH squat
135 x 8
135 x 8
135 x 8
135 x 8
185 x 4

Cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Tue Feb 05, 2013 10:35 am 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
1/31/2013

bwt: 280

Warm up
foam rolling
side lying windmills x 10 each side
Thoracic extension and rotation x 10 each side
Third world squat 1 minute
glute mobility
plantar fascia stretch

KB swing
32kg x 20
32kg x 20
32kg x 20
32kg x 20

DB press
100 x 5
150 x 3
150 x 3
150 x 3
150 x 3

DB row
120 x 4
120 x 4
120 x 4
120 x 4

Back Squat
135 x 8
225 x 5
315 x 5
405 x 3
495 x 2
405 x 6
315 x 8

cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Tue Feb 05, 2013 10:38 am 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
2/4/2013

bwt: 282.5

Warm up
foam rolling
side lying windmills x 10 each side
Thoracic extension and rotation x 10 each side
Third world squat 1 minute
shoulder mobility drills

MMA misery 85lbs x 6 x 5sets 60 second rest

shoulder dislocations x 10 (jumprope) Highly recommend prior to OH squatting.

OH squat
135 x 8
155 x 8
155 x 8
155 x 8

Cool down: skipped


Last edited by Khronos8 on Wed Feb 06, 2013 10:06 am, edited 1 time in total.

Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Wed Feb 06, 2013 10:06 am 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
2/5/2013

bwt: 284 (new scale, old one must have been off... damn it!)

warm up
foam rolling
side lying windmills
glute mobility
third world squat
plantar fascia stretch

KB swing
24kg x 30
24kg x 30
24kg x 30

Progressive pulls week 2

Power Clean
135 x 5
165 x 9
165 x 9

high pull
165 x 5
225 x 9
225 x 9

Deadlift
225 x 5
335 x 9
335 x 9

RDL
245 x 9 (deload at bottom, harder than hell)
245 x 9 (tng at bottom, easier by far)

Pendlay rows
215 x 9
215 x 9

Speed bench
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Thu Feb 07, 2013 10:39 am 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
2/6/2013

bwt: 282

Warm up
foam rolling
side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat
Shoulder mobility drills
plantar fascia stretch

MMA misery 85lbs 6 x 6sets. (60 sec rest except for between sets 5 and 6. 75 sec there)

OH squat
85 x 5
155 x 8
155 x 8
155 x 8
155 x 8

superset of (30 second rest between sets)
curls 35 x 8 x 3sets
tricep pushdowns 85 x 8 x 3sets

Cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Mon Feb 11, 2013 9:07 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
2/7/2013

bwt: 281.5

Warm up
foam rolling
side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat
Shoulder mobility drills
plantar fascia stretch

kb swings
24kg x 30
24kg x 30
24kg x 30
24kg x 30

Dips
45lbs x 5
45lbs x 5
45lbs x 5
45lbs x 5
45lbs x 5

Front Squat
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Isolateral row (one arm)
180 x 5 (each side)
180 x 5 (each side)
180 x 5 (each side)
180 x 5 (each side)
180 x 5 (each side)

Cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Mon Feb 11, 2013 9:12 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
2/9/2013

bwt: 282.5

Warm up
foam rolling
side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
glute mobility
third world squat
plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest between each set

Cable rear delt rows
50lbs x 15
50lbs x 13
50lbs x 14

Single leg back extension
bwt x 8 (each side)
bwt x 8 (each side)
bwt x 8 (each side)

Curls
35 x 8
35 x 8
35 x 8

supersetted with tricep pushdowns
85 x 8
85 x 8
85 x 8

cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Mon Feb 11, 2013 9:15 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
2/11/2013

bwt: 282

MMA misery 85lbs x 6 x 6, 60 second rest

OH squat
85 x 5
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Inverted row (supersetted with the last 4 sets of OH squat)
bwt x 10
bwt x 10
bwt x 10
bwt x 10

pushups (one leg)
20 (right)
20 (left)
10 (right)
10 (left)

Cool down: usual


Top
 Profile  
 
 Post subject: Re: Khronos8's Journal
PostPosted: Mon Feb 18, 2013 8:04 pm 
Offline
Junior Member
Junior Member

Joined: Tue Aug 09, 2011 3:38 pm
Posts: 239
2/12/2013

bwt: 279.5

Warmup
Warm up
foam rolling
side lying windmills x 10 each side
Glute mobility
third world squat
Shoulder mobility drills
plantar fascia stretch

KB swings
24kg x 30 x 4

Progressive pulls week 3
Power Clean
135 x 4
185 x 6
185 x 6

High Pull
245 x 6
245 x 6

Dead Lift
375 x 6
375 x 6

Romanian Dead lift
275 x 6
275 x 6

Pendlay row
225 x 6
225 x 6

Curls
40 x 8
40 x 8
40 x 8

Supersetted with Tricep pushdowns
85 x 8
85 x 10
85 x 10

Rear Delt fly
15 x 20
15 x 20
15 x 20

Cool down: usual


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 111 posts ]  Go to page Previous  1 ... 4, 5, 6, 7, 8  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 11 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group