## Khronos8's Journal

**Moderators:** Ironman, Jungledoc, darshana, stuward

### Re: Khronos8's Journal

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.

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.

### Re: Khronos8's Journal

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!

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!

### Re: Khronos8's Journal

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.

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.

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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.

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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

### Re: Khronos8's Journal

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

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