## Khronos8's Journal

**Moderators:** Ironman, Jungledoc, parth, stuward

### Re: Khronos8's Journal

11/15/2012

bwt: 281

Warm up

foam rolling

side lying windmills (10 each side)

3rd world squat (1 minute)

Shoulder mobility drills

plantar fascia stretch

Complex: MMA misery 85lbs x 4sets x 5reps, 60 seconds rest.

Circuit: 30 seconds rest between each exercise, 2 minutes rest between sets 4 and 5.

KB swings 32kg x 8 x 8

DB bench press 80lbs x 8 x 8

DB bent over row 80lbs x 8 x 8

Cool down: usual.

bwt: 281

Warm up

foam rolling

side lying windmills (10 each side)

3rd world squat (1 minute)

Shoulder mobility drills

plantar fascia stretch

Complex: MMA misery 85lbs x 4sets x 5reps, 60 seconds rest.

Circuit: 30 seconds rest between each exercise, 2 minutes rest between sets 4 and 5.

KB swings 32kg x 8 x 8

DB bench press 80lbs x 8 x 8

DB bent over row 80lbs x 8 x 8

Cool down: usual.

### Re: Khronos8's Journal

11/19/2012

bwt: 284

Warm up

foam rolling

side lying windmills (10 each side)

3rd world squat (1 minute)

Shoulder mobility drills

Hip mobility

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

Circuit: 30 seconds rest between each exercise, 2 minutes rest between sets 4 and 5.

Goblet squats 80lb x 8 x 8

Dips bwt x 8 x 8

Isolateral row 115lbs x 8 x 8

Single leg RDL with empty barbell

10reps x 3sets

Cool down: usual.

bwt: 284

Warm up

foam rolling

side lying windmills (10 each side)

3rd world squat (1 minute)

Shoulder mobility drills

Hip mobility

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

Circuit: 30 seconds rest between each exercise, 2 minutes rest between sets 4 and 5.

Goblet squats 80lb x 8 x 8

Dips bwt x 8 x 8

Isolateral row 115lbs x 8 x 8

Single leg RDL with empty barbell

10reps x 3sets

Cool down: usual.

### Re: Khronos8's Journal

11/21/2012

bwt: 283

warm up

foam rolling

side lying windmills

hip mobility

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

circuit of:

bench 205 x 8 x 8

inverted row bwt x 8 x 8

dead lift 225 x 5 x 8

30 seconds rest between sets. 2 minutes rest between circuits 4 and 5

cool down: usual

bwt: 283

warm up

foam rolling

side lying windmills

hip mobility

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

circuit of:

bench 205 x 8 x 8

inverted row bwt x 8 x 8

dead lift 225 x 5 x 8

30 seconds rest between sets. 2 minutes rest between circuits 4 and 5

cool down: usual

### Re: Khronos8's Journal

11/24/2012

bwt: 284

warm up

foam rolling

side lying windmills

hip mobility

third world squat x 60 seconds

shoulder mobility

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

circuit of:

front squat 135 x 8 x 8

bench 225 x 8 x 8

cable row 180 x 8 x 8

30 seconds rest between sets. 2 minutes rest between circuits 4 and 5

cool down: usual

bwt: 284

warm up

foam rolling

side lying windmills

hip mobility

third world squat x 60 seconds

shoulder mobility

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

circuit of:

front squat 135 x 8 x 8

bench 225 x 8 x 8

cable row 180 x 8 x 8

30 seconds rest between sets. 2 minutes rest between circuits 4 and 5

cool down: usual

### Re: Khronos8's Journal

11/26/2012

bwt: 281

warm up

foam rolling

side lying windmills

hip mobility

third world squat x 60 seconds

shoulder mobility

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

circuit of:

single arm KB swing 24kg x 8 x 8 (each arm)

dips bwt x 8 x 8

isolateral row 135 x 8 x 8

30 seconds rest between sets. 2 minutes rest between circuits 4 and 5

cool down: usual

bwt: 281

warm up

foam rolling

side lying windmills

hip mobility

third world squat x 60 seconds

shoulder mobility

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

circuit of:

single arm KB swing 24kg x 8 x 8 (each arm)

dips bwt x 8 x 8

isolateral row 135 x 8 x 8

30 seconds rest between sets. 2 minutes rest between circuits 4 and 5

cool down: usual

### 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 gassed after the third one. Didn't feel like there was another set there. Also was NOT feeling an 8x8 workout in me today. So I decided to change forms of intensity.

Back Squat

135 x 10

225 x 5

315 x 3

405 x 3

425 x 3

445 x 3

425 x 3

405 x 5

DB press

70 x 8

100 x 5

130 x 3

130 x 3

130 x 3

130 x 3

130 x 3

DB row

60 x 8

120 x 3

120 x 3

120 x 3

120 x 3

120 x 3

80 x 20

bent over rear delt flyes

15 x 20

15 x 20

15 x 20

Back hypers

bwt x 10

60 x 5

60 x 5

60 x 5

60 x 5

60 x 5

Tricep pushdown (rope)

97 x 5

97 x 5

97 x 5

Facepulls

57 x 20

57 x 20

cooldown: usual.

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 gassed after the third one. Didn't feel like there was another set there. Also was NOT feeling an 8x8 workout in me today. So I decided to change forms of intensity.

Back Squat

135 x 10

225 x 5

315 x 3

405 x 3

425 x 3

445 x 3

425 x 3

405 x 5

DB press

70 x 8

100 x 5

130 x 3

130 x 3

130 x 3

130 x 3

130 x 3

DB row

60 x 8

120 x 3

120 x 3

120 x 3

120 x 3

120 x 3

80 x 20

bent over rear delt flyes

15 x 20

15 x 20

15 x 20

Back hypers

bwt x 10

60 x 5

60 x 5

60 x 5

60 x 5

60 x 5

Tricep pushdown (rope)

97 x 5

97 x 5

97 x 5

Facepulls

57 x 20

57 x 20

cooldown: usual.

### 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

plantar fascia stretch

shoulder mobility

wall slides x 10

MMA misery 85lbs x 6reps x 4sets. 60 seconds rest.

circuit consisting of: (30 second rest between each set)

Bulgarian Split squat: body weight 8 x 8 (each side)

Dips bwt 8 x 8

feet elevated inverse row bwt 8 x 8

DB row

125lbs x 3

125lbs x 3

125lbs x 3

rear delt flyes

10lbs x 30

10lbs x 30

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

plantar fascia stretch

shoulder mobility

wall slides x 10

MMA misery 85lbs x 6reps x 4sets. 60 seconds rest.

circuit consisting of: (30 second rest between each set)

Bulgarian Split squat: body weight 8 x 8 (each side)

Dips bwt 8 x 8

feet elevated inverse row bwt 8 x 8

DB row

125lbs x 3

125lbs x 3

125lbs x 3

rear delt flyes

10lbs x 30

10lbs x 30

### 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 each set)

power cleans 115lbs x 8 x 8

assisted pullups 160 assist x 8 x 8

overhead press 115lbs x 8 x 8

Had to put straps on after the second set, forearms were just fried. Needed the straps for both the power cleans and pullups. Crazy insane "pump" in my forearms from this circuit, even with the straps on. Is it the explosive part of power cleans? the insane time under tension for the pullups? WTH?? The exercises became basically impossible without straps, and too easy (except for the last few reps, again failing at the forearms) with the straps. Kind of a first for me.

Then, after a few minutes rest, deadlift

315 x 5

405 x 3

475 x 1

475 x 1

475 x 1

475 x 1

475 x 1

Cool down: usual

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 each set)

power cleans 115lbs x 8 x 8

assisted pullups 160 assist x 8 x 8

overhead press 115lbs x 8 x 8

Had to put straps on after the second set, forearms were just fried. Needed the straps for both the power cleans and pullups. Crazy insane "pump" in my forearms from this circuit, even with the straps on. Is it the explosive part of power cleans? the insane time under tension for the pullups? WTH?? The exercises became basically impossible without straps, and too easy (except for the last few reps, again failing at the forearms) with the straps. Kind of a first for me.

Then, after a few minutes rest, deadlift

315 x 5

405 x 3

475 x 1

475 x 1

475 x 1

475 x 1

475 x 1

Cool down: usual

### 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

455 x 3

Bench

135 x 10

225 x 8

315 x 5

335 x 5

done. Light day. Spent most of my time coaching my daughter on technique. Working with her on goblet squats for the most part.

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

455 x 3

Bench

135 x 10

225 x 8

315 x 5

335 x 5

done. Light day. Spent most of my time coaching my daughter on technique. Working with her on goblet squats for the most part.

### 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 (shoulders are tightening up, need to do this more)

MMA misery 85lbs 6 x 4, 60 second rest. Still kicking my ass. wonder what I'm doing wrong.

Circuit with 30 second rest between sets except where noted

Goblet squat 80lbs 8 x 8 (one minute rest after 7th set)

Dips bwt 10 x 8 (one minute rest after 7th set)

Isolateral row 135lbs 8 x 8

Took several minutes to catch my breath at the end of this one. I really like the dips/isolateral row combination. I actually just really like that isolateral row. It's probably bad/doing nothing for me.

Single leg Romanian Deadlift

135 (barbell) x 5 (each leg)

135 (barbell) x 5 (each leg)

135 (barbell) x 5 (each leg)

Cool down.

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 (shoulders are tightening up, need to do this more)

MMA misery 85lbs 6 x 4, 60 second rest. Still kicking my ass. wonder what I'm doing wrong.

Circuit with 30 second rest between sets except where noted

Goblet squat 80lbs 8 x 8 (one minute rest after 7th set)

Dips bwt 10 x 8 (one minute rest after 7th set)

Isolateral row 135lbs 8 x 8

Took several minutes to catch my breath at the end of this one. I really like the dips/isolateral row combination. I actually just really like that isolateral row. It's probably bad/doing nothing for me.

Single leg Romanian Deadlift

135 (barbell) x 5 (each leg)

135 (barbell) x 5 (each leg)

135 (barbell) x 5 (each leg)

Cool down.

### 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. Still kicking my ass. Accumulated fatigue? wth?

Circuit consisting of: (30 second rest between each exercise except for last two circuits. Was dying so I went with 45 seconds, then a minute)

back squat 275 x 8 x 6sets + Bulgarian split squat bwt 8 x 2sets

bench press 245 x 8 x 6sets + 225 x 8 x 2sets

feet elevated inverted row 8 x 8 (feet actually elevated at or slightly above where the bar was. these are getting too easy. Weighted vest? Chains?)

Kind of think maybe the weights were too high for 8 x 8 circuit... or it was a good reach goal. One of the two.

Bent over rear delt flyes

15lbs x 20

15lbs x 20

15lbs x 20

Superset of

Tricep pushdowns 85lbs x 8 x 3sets

DB curl 35lbs x 8 x 3sets

As an aside, this is the first time I've done a straight up "DB curl" in like 5 years! felt weird!

cool down: usual.

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. Still kicking my ass. Accumulated fatigue? wth?

Circuit consisting of: (30 second rest between each exercise except for last two circuits. Was dying so I went with 45 seconds, then a minute)

back squat 275 x 8 x 6sets + Bulgarian split squat bwt 8 x 2sets

bench press 245 x 8 x 6sets + 225 x 8 x 2sets

feet elevated inverted row 8 x 8 (feet actually elevated at or slightly above where the bar was. these are getting too easy. Weighted vest? Chains?)

Kind of think maybe the weights were too high for 8 x 8 circuit... or it was a good reach goal. One of the two.

Bent over rear delt flyes

15lbs x 20

15lbs x 20

15lbs x 20

Superset of

Tricep pushdowns 85lbs x 8 x 3sets

DB curl 35lbs x 8 x 3sets

As an aside, this is the first time I've done a straight up "DB curl" in like 5 years! felt weird!

cool down: usual.

### 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

dips bwt 10 x 8

DB row 80lbs 8 x 8 (each side)

SLRDL 80lbs 8 x 8 (each side)

rear delt flys 15lbs x 20 x 3

BSS

200 x 3 (each leg)

160 x 3 (each leg)

160 x 3 (each leg)

Cool down: usual

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

dips bwt 10 x 8

DB row 80lbs 8 x 8 (each side)

SLRDL 80lbs 8 x 8 (each side)

rear delt flys 15lbs x 20 x 3

BSS

200 x 3 (each leg)

160 x 3 (each leg)

160 x 3 (each leg)

Cool down: usual

### 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 sets, 1 minute rest (amazing how fast I lose this)

OH squat

85 x 6

135 x 4

135 x 4

135 x 4

135 x 6 (last set felt the best. Havent done these in years so weights will stay low until I relearn the groove)

Bench press

135 x 10

225 x 8

315 x 6

335 x 4

355 x 2

315 x 6

super setted with

inverted rows (feet elevated)

10

10

8

8

8

8

back squat (to just below parallel, trying to not go full depth)

135 x 8

225 x 8

315 x 8

315 x 8

315 x 6

Deadlift

315 x 8

405 x 4

405 x 4

Cool down: usual.

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 sets, 1 minute rest (amazing how fast I lose this)

OH squat

85 x 6

135 x 4

135 x 4

135 x 4

135 x 6 (last set felt the best. Havent done these in years so weights will stay low until I relearn the groove)

Bench press

135 x 10

225 x 8

315 x 6

335 x 4

355 x 2

315 x 6

super setted with

inverted rows (feet elevated)

10

10

8

8

8

8

back squat (to just below parallel, trying to not go full depth)

135 x 8

225 x 8

315 x 8

315 x 8

315 x 6

Deadlift

315 x 8

405 x 4

405 x 4

Cool down: usual.

### 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 Christmas, trying it out.

OH squat

135 x 5

135 x 5

135 x 5

135 x 5

135 x 6

Super set of following with 60 second rests between sets (eight rounds)

DB press 90lbs 8 x 8

DB row 50lbs 20 x 8

Bench hip thrusts 20 x 8

Bent over rear delt flys

15lbs x 20

15lbs x 20

15lbs x 20

15lbs x 20

Cool down: usual.

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 Christmas, trying it out.

OH squat

135 x 5

135 x 5

135 x 5

135 x 5

135 x 6

Super set of following with 60 second rests between sets (eight rounds)

DB press 90lbs 8 x 8

DB row 50lbs 20 x 8

Bench hip thrusts 20 x 8

Bent over rear delt flys

15lbs x 20

15lbs x 20

15lbs x 20

15lbs x 20

Cool down: usual.

### 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.

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.