Search found 245 matches

by Khronos8
Fri Jan 18, 2013 12:26 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

1/14/2013

bwt: 286

abbreviated workout today.

warm up:
Foam rolling
Side Lying windmills 10 each side
Glute mobility
plantar fascia stretch

Squat
135 x 10
225 x 8
315 x 5
405 x 5
405 x 5
405 x 5

Bench press
225 x 5
315 x 5
335 x 5
335 x 5
335 x 5

Cool down.
by Khronos8
Fri Jan 18, 2013 12:21 am
Forum: General
Topic: Personal Best Log
Replies: 1147
Views: 554497

Re: Personal Best Log

OH squat 205lbs x 2

Reading about others trying OH squats here got me started on it.
by Khronos8
Wed Jan 09, 2013 2:01 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

1/8/2013 bwt: 292 (holy crap!!) Warm up Foam rolling Side lying windmills 10 each side thoracic extension and rotation 10 each side whole body clams 10 each side shoulder mobility drills plantar fascia stretch Complex: MMA misery 85lbs x 6 x 4 with 60 second rest. I got a heart rate monitor for Chri...
by Khronos8
Thu Jan 03, 2013 10:38 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

Two weeks off for Christmas! Yay! 1/2/2013 bwt: 285 (a Christmas miracle after how I've been eating) Warm up foam rolling side lying windmills thoracic extension and rotation glute mobility whole body clams third world squat shoulder mobility ankle dorsiflexion Complex: MMA Misery 85lbs 6reps x 3 se...
by Khronos8
Tue Dec 18, 2012 11:00 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

12/17/2012 BWT: 283 Warm up foam rolling side lying windmills x 10 both sides thoracic extension and rotation x 10 each side third world squat x 1minute MMA misery 85lbs x 6 x 4 with 60 second rest (still kicking my ass) Circuit : 30 second rest between each set, 2 minute rest between sets 4 and 5 d...
by Khronos8
Thu Dec 13, 2012 10:40 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

12/12/12 (woot!) Bwt: 286 (damnit!!) warm up: foam rolling side lying windmills x 10 each side thoracic extension and rotation x 10 each side side lying full body clams x 10 each side plantar fascia stretch third world squat 1 minute shoulder mobility MMA misery 85lbs x 6 x 4 with 60 second rest. St...
by Khronos8
Wed Dec 12, 2012 11:41 am
Forum: General
Topic: Isolated versus compound exercises
Replies: 23
Views: 11223

Re: Isolated versus compound exercises

There's always time at the end for some isolation work (Like Jello!).

And some parts just need it!

takes less than 5 minutes to get it done.
by Khronos8
Wed Dec 12, 2012 10:56 am
Forum: General
Topic: Isolateral row question
Replies: 6
Views: 4257

Re: Isolateral row question

@Stephen - the Isolateral row machine I'm using is the one second from the bottom. The one labeled "isolateral rowing".

I had no idea that they had so many variations! we only have the one in my gym.
by Khronos8
Tue Dec 11, 2012 12:11 am
Forum: General
Topic: Isolateral row question
Replies: 6
Views: 4257

Isolateral row question

I've been doing sort of a large volume on a Hammer plate loaded isolateral row machine as part of my 8 x 8 madness of recent weeks. I'm really liking it and I can really feel it in my upper back, lats, and biceps. However... I know "feeling" the lift doesn't really translate to "good for you". So my...
by Khronos8
Mon Dec 10, 2012 11:54 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

12/10/2012 bwt: 287 (didnt think I was eating this bad, but guess I am) Warm up foam rolling side lying windmills 10 each side thoracic rotation and extension 10 each side full body clams 10 each side (I like!) third world squat 1 minute plantar fascia stretch shoulder mobility wall slides x 10 (sho...
by Khronos8
Mon Dec 10, 2012 11:40 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

Dec 8th bwt: 286 Warm up foam rolling shoulder mobility Brought my daughter to the gym. Working on a foundation MMA misery 85lbs 6 x 4, a bit more than 60 seconds rest (was walking my daughter through a body weight complex in between sets) Back squat 135 x 8 225 x 5 315 x 3 405 x 3 455 x 3 455 x 3 4...
by Khronos8
Mon Dec 10, 2012 1:40 pm
Forum: General
Topic: Goals for 2013
Replies: 20
Views: 8750

Re: Goals for 2013

Goals for 2013 Not Die Stay Injury Free (especially my back) I don't really try for 1RM anymore... so kind of stuck there. Would like to be able to do a solid set of 5 body weight pullups. wishlist: top set of 450 x 5 for back squat top set of 315 x 5 for front squat complete a 420 buckeye pyramid t...
by Khronos8
Fri Dec 07, 2012 11:01 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

12/5/2012 bwt: 284.5 Warm up foam rolling side lying windmills x 10 each side thoracic extension and rotation x 10 each side Third world squat x 60 seconds shoulder mobility plantar fascia stretch MMA misery 85lbs x 6reps x 5sets with 60 seconds rest circuit consisting of : (one minute rest between ...
by Khronos8
Tue Dec 04, 2012 1:00 am
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

12/3/2012 The heavy workout on Saturday was just what the doctor ordered. Feel much better today. Lots more energy. 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 x 60 seconds hamstring stretch planta...
by Khronos8
Sat Dec 01, 2012 3:17 pm
Forum: Online Journals
Topic: Khronos8's Journal
Replies: 110
Views: 75958

Re: Khronos8's Journal

12/1/2012 bwt: 286 Skipped workout on Thurs, on travel most of the week, ate out almost every meal. REALLY felt it today. warm up foam rolling side lying windmills third world squat 60 seconds shoulder mobility plantar fascia stretch MMA misery complex: 85lbs x 6 x 3sets, 60 seconds rest. Felt gasse...