## Khronos8's Journal

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### Khronos8's Journal

Been coming to this site for going on three years, never even noticed the journal section!

thought I would give it a try.

Also, since I feel a change in my training cycle coming up, thought now would be a good time to try this out. Warning though, I am horrible at online journaling. Been logging my workouts in a...well, sort of a lab book. Not sure how good I'll be at the online thing.

I notice most people only put up their lifts, but I thought I'd include my warm up/mobility work as well.

12/1/11

Bwt: 283

warm ups- (usually takes 15 to 20 minutes, but worth it)

foam rolling

side lying windmills x 10 (each side)

quadruped pendulums x 16 x 2 (each held for a 5 count)

supersetted with Hydrants x 16 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

hip flexor mobility

ankle mobility

shoulder mobility

Sitting scap wall slides

Complex

MMA misery (from Alwyn Cosgrove, modified by removing the bent over row) 95lbsx 6 reps x5 sets 90 sec rest (this was too easy, just moved up from 85lbs so I increased my rest times. I'll slowly reduce rest times as I go)

Bench 225lbs 8 x 8 supersetted with DB rows 70lbs 8 x 8 (30 sec rest between the first 4 sets, 60 sec between the second 4 sets. 70lbs is too light for the DB row, 225 is right for the bench. About killed me on the last rep for the last three sets)

Hammer Isolateral Row with 70lbs on each side (1 second hold) 8 x 8 supersetted with bench hip thrusts 8 x 8 (5 second hold). (30 second rest times between each set, 70lbs too light for the hammer machine, will slowly move up to find a good weight).

Face pulls 57.5 lbs (weird weight stack, dont ask) 1 second hold, 15+10+5.

Stretching/cool down

Some foo foo yoga poses that I've been doing for years. Dont know if they help or anything, but I like doing them. Glute stretches

Good lord, my warm up took more room than my workout!

thought I would give it a try.

Also, since I feel a change in my training cycle coming up, thought now would be a good time to try this out. Warning though, I am horrible at online journaling. Been logging my workouts in a...well, sort of a lab book. Not sure how good I'll be at the online thing.

I notice most people only put up their lifts, but I thought I'd include my warm up/mobility work as well.

12/1/11

Bwt: 283

warm ups- (usually takes 15 to 20 minutes, but worth it)

foam rolling

side lying windmills x 10 (each side)

quadruped pendulums x 16 x 2 (each held for a 5 count)

supersetted with Hydrants x 16 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

hip flexor mobility

ankle mobility

shoulder mobility

Sitting scap wall slides

Complex

MMA misery (from Alwyn Cosgrove, modified by removing the bent over row) 95lbsx 6 reps x5 sets 90 sec rest (this was too easy, just moved up from 85lbs so I increased my rest times. I'll slowly reduce rest times as I go)

Bench 225lbs 8 x 8 supersetted with DB rows 70lbs 8 x 8 (30 sec rest between the first 4 sets, 60 sec between the second 4 sets. 70lbs is too light for the DB row, 225 is right for the bench. About killed me on the last rep for the last three sets)

Hammer Isolateral Row with 70lbs on each side (1 second hold) 8 x 8 supersetted with bench hip thrusts 8 x 8 (5 second hold). (30 second rest times between each set, 70lbs too light for the hammer machine, will slowly move up to find a good weight).

Face pulls 57.5 lbs (weird weight stack, dont ask) 1 second hold, 15+10+5.

Stretching/cool down

Some foo foo yoga poses that I've been doing for years. Dont know if they help or anything, but I like doing them. Glute stretches

Good lord, my warm up took more room than my workout!

### Re: Khronos8's Journal

12/3/11

bwt: 282

warm ups

foam rolling

side lying windmills x 10 (each side)

Bird dogs x 16 x 2 (each held for a 5 count)

supersetted with side lying clams x 16 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

shoulder mobility

Sitting scap wall slides

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 75 seconds rest. Still too easy. I mean, I was breathing hard and it was hard to do, but I didnt wonder at any point "what the hell am I doing??" or think I was going to die.

Power cleans 135 x 8 x 8 supersetted with t-pushups 8 x 8. 30 sec rest between the first four sets, 60 seconds rest between second four. Cleans were easy but grip gave out on last set.

Deadlift. 135 x 5, 225 x 3, 315 x 3, 365 x 3 x 10. 60 seconds rest. Really focusing on good form, keeping spine neutral, pushing my butt back. Felt a little fatigue in the lower back in the last couple of sets. First rep of last set felt better than almost every other rep I did, but the third was the hardest of the day (not a grinder, but I felt it). No lower back fatigue after that though.

Dips (bwt) 8 x 8 supersetted with 45degree back extensions, 25lbs 8 x 8. Focusing again on keeping the back neutral, hinging at the waist. Never really felt it, even on the last set. 30 sec rest between sets for first four, 60 sec rest for the last four (had to split up my last two sets of dips into 4 + 4 and 6 + 2).

Assisted pullups. 80 lbs assist neutral grip x 6 (forearm fatigue was biggest issue) 140lb assist wide grip x 6 x 2

Cool down

yoga stuff, glute stretches, plantar flexion, 3rd world squat (1 minute), hip flexor stretch, hamstring stretches, scorpions.

bwt: 282

warm ups

foam rolling

side lying windmills x 10 (each side)

Bird dogs x 16 x 2 (each held for a 5 count)

supersetted with side lying clams x 16 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

shoulder mobility

Sitting scap wall slides

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 75 seconds rest. Still too easy. I mean, I was breathing hard and it was hard to do, but I didnt wonder at any point "what the hell am I doing??" or think I was going to die.

Power cleans 135 x 8 x 8 supersetted with t-pushups 8 x 8. 30 sec rest between the first four sets, 60 seconds rest between second four. Cleans were easy but grip gave out on last set.

Deadlift. 135 x 5, 225 x 3, 315 x 3, 365 x 3 x 10. 60 seconds rest. Really focusing on good form, keeping spine neutral, pushing my butt back. Felt a little fatigue in the lower back in the last couple of sets. First rep of last set felt better than almost every other rep I did, but the third was the hardest of the day (not a grinder, but I felt it). No lower back fatigue after that though.

Dips (bwt) 8 x 8 supersetted with 45degree back extensions, 25lbs 8 x 8. Focusing again on keeping the back neutral, hinging at the waist. Never really felt it, even on the last set. 30 sec rest between sets for first four, 60 sec rest for the last four (had to split up my last two sets of dips into 4 + 4 and 6 + 2).

Assisted pullups. 80 lbs assist neutral grip x 6 (forearm fatigue was biggest issue) 140lb assist wide grip x 6 x 2

Cool down

yoga stuff, glute stretches, plantar flexion, 3rd world squat (1 minute), hip flexor stretch, hamstring stretches, scorpions.

Last edited by Khronos8 on Mon Dec 12, 2011 10:32 am, edited 1 time in total.

### Re: Khronos8's Journal

12/6/11

Was in a bit of a rush to get home to spend time with my daughter

Bwt: ?? (forgot to measure)

Warm up

foam rolling

side lying windmills x 10 (each side)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 60 seconds rest. This is about right. Felt like I was gonna die on the last set.

OH press

135 x 8reps x 4

115 X 8reps x 2

95 x 6reps

Was supposed to be supersetted with renegade rows but somebody started using the smith machine for squats when I was two sets in. (!!)

back squat

135 x 3reps

225 x 5reps

275 x 8reps x 7 (just ran out of time, had to go)

Abbreviated cool down. No hip flexor or quad stretch.

came down with a stomach bug later this night, spent the next day pretty much in bed. Bleh.

Was in a bit of a rush to get home to spend time with my daughter

Bwt: ?? (forgot to measure)

Warm up

foam rolling

side lying windmills x 10 (each side)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 60 seconds rest. This is about right. Felt like I was gonna die on the last set.

OH press

135 x 8reps x 4

115 X 8reps x 2

95 x 6reps

Was supposed to be supersetted with renegade rows but somebody started using the smith machine for squats when I was two sets in. (!!)

back squat

135 x 3reps

225 x 5reps

275 x 8reps x 7 (just ran out of time, had to go)

Abbreviated cool down. No hip flexor or quad stretch.

came down with a stomach bug later this night, spent the next day pretty much in bed. Bleh.

Last edited by Khronos8 on Mon Dec 12, 2011 10:33 am, edited 1 time in total.

### Re: Khronos8's Journal

12/9/11

bwt: 279

Warm up

no foam rolling (could not find the damn roller!!)

side lying windmills x 10 (each side)

quadruped pendulums x 20 x 2 (each held for a 5 count)

Side lying clams x 10 each side x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

third world squat (1 minute)

shoulder mobility

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 60 seconds rest. Felt like I was gonna die on the second to last set. still kind of recovering from being sick I think. Felt perfect at the end (had to hold onto something to keep from falling down).

DB Press 90lbs 8 x 8 supersetted with DB row 80lbs 8 x 8. 30 sec rest for first 4 sets, 60 seconds rest for second 4.

assisted pullups, 140lb assist, wide grip 6reps x 4sets (trying to pull past my chest) supersetted with tricep extensions 97lbs 10 x 4. 60 sec rest

beat, decided to call it a day and come back tomorrow for lower body stuff.

Cool down

Yoga stuff, glute stretches, just laying on the floor for a bit.

bwt: 279

Warm up

no foam rolling (could not find the damn roller!!)

side lying windmills x 10 (each side)

quadruped pendulums x 20 x 2 (each held for a 5 count)

Side lying clams x 10 each side x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

third world squat (1 minute)

shoulder mobility

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 60 seconds rest. Felt like I was gonna die on the second to last set. still kind of recovering from being sick I think. Felt perfect at the end (had to hold onto something to keep from falling down).

DB Press 90lbs 8 x 8 supersetted with DB row 80lbs 8 x 8. 30 sec rest for first 4 sets, 60 seconds rest for second 4.

assisted pullups, 140lb assist, wide grip 6reps x 4sets (trying to pull past my chest) supersetted with tricep extensions 97lbs 10 x 4. 60 sec rest

beat, decided to call it a day and come back tomorrow for lower body stuff.

Cool down

Yoga stuff, glute stretches, just laying on the floor for a bit.

Last edited by Khronos8 on Mon Dec 12, 2011 10:33 am, edited 1 time in total.

### Re: Khronos8's Journal

12/10/11

bwt: 277 (mostly from being sick this week)

Warmup

Foam rolling at home before I went to the gym

side lying windmills x 10 (each side)

Bird dogs x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

third world squat (1 minute)

Power Cleans 135lbs x 8reps x 4sets 60 second rest.(meant to do this 8 x 8 but knew I didnt have time)

Dead lift

225x3

315x3

405 x 2reps x 10sets 90 second rest. Still really focusing on good form with these. Lower back felt fine. 405 felt easy, like I could have ramped up to 500. I stomped on the idea pretty hard till it stayed down. Determined to take it slow.

45 degree back hypers (35lbs) 8 x 4 supersetted with hammer isolateral row (90lbs each side) 12 x 4. 30 sec rest.

Cool down abbreviated, yoga, glutes, plantar flexors.

bwt: 277 (mostly from being sick this week)

Warmup

Foam rolling at home before I went to the gym

side lying windmills x 10 (each side)

Bird dogs x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

third world squat (1 minute)

Power Cleans 135lbs x 8reps x 4sets 60 second rest.(meant to do this 8 x 8 but knew I didnt have time)

Dead lift

225x3

315x3

405 x 2reps x 10sets 90 second rest. Still really focusing on good form with these. Lower back felt fine. 405 felt easy, like I could have ramped up to 500. I stomped on the idea pretty hard till it stayed down. Determined to take it slow.

45 degree back hypers (35lbs) 8 x 4 supersetted with hammer isolateral row (90lbs each side) 12 x 4. 30 sec rest.

Cool down abbreviated, yoga, glutes, plantar flexors.

### Re: Khronos8's Journal

12/12/11

bwt: 278

Warm up

Somebody was using the foam roller and screwed up my entire warm up

Shoulder mobility

Third world squat (1 minute)

various and sundry stretches while waiting...

Foam rolling

quadruped pendulums x 20 x 2 (each held for a 5 count)

Side lying clams x 10 each side x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

Side lying windmills (10 each side)

glute mobility

ankle mobility

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 60 seconds rest. One more week of this then move down to 45 second rest.

OH press

125lbs x 8 x 8

super setted with

renegade rows 8 x 8

30 second rest for first 4 sets, 45 seconds rest for the second 4

back squat

135 x 3reps

225 x 5reps

275 x 8reps x 8sets 60 second rest.

DB 1 leg rom DL 75lbs 8 x 2 + 60lbs x 8

super setted with

cable row 160lbs 8 x 3 (60 second rest)

Totally beat.

Cool down: the usual

I'm finding the 8 x 8 brutal but efficient. I get done in about an hour but feel like I've been working hard for two.

bwt: 278

Warm up

Somebody was using the foam roller and screwed up my entire warm up

Shoulder mobility

Third world squat (1 minute)

various and sundry stretches while waiting...

Foam rolling

quadruped pendulums x 20 x 2 (each held for a 5 count)

Side lying clams x 10 each side x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

Side lying windmills (10 each side)

glute mobility

ankle mobility

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 60 seconds rest. One more week of this then move down to 45 second rest.

OH press

125lbs x 8 x 8

super setted with

renegade rows 8 x 8

30 second rest for first 4 sets, 45 seconds rest for the second 4

back squat

135 x 3reps

225 x 5reps

275 x 8reps x 8sets 60 second rest.

DB 1 leg rom DL 75lbs 8 x 2 + 60lbs x 8

super setted with

cable row 160lbs 8 x 3 (60 second rest)

Totally beat.

Cool down: the usual

I'm finding the 8 x 8 brutal but efficient. I get done in about an hour but feel like I've been working hard for two.

### Re: Khronos8's Journal

12/14/11

sabotaged by diet.

Retirement party at work yesterday (pizza), Christmas party at work today (too many different dishes to name). Bottom line: Did the first few deadlifts of my complex today and felt it all just sitting there in my stomach. No.

Just... no.

Realized that if I actually did my complex I was going to puke and blow the entire workout. So I reevaluated, shifted gears and radically changed my planned workout. I didnt change that I was going to do an upper body day, but I did completely change my set/rep scheme, weights, and intensity. I had planned to do bench press 235 x 8 x 8 super setted with DB rows 85lbs x 8 x 8 as the main lifts (30 second rest) following my usual complex.

BWT: 282

Warm up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

third world squat (1 minute)

(note: I totally forgot to do my shoulder mobility drills)

Complex

MMA three reps of dead lift with 95lbs and stomach rebelled. see above.

Bench press

135 x 10

225 x 5

315 x 5

345 x 3

355 x 2

365 x 1

315 x 5

315 x 5

DB BO row

80 x 5

100 x 4

120 x 3

120 x 3

120 x 3

120 x 3

cable rear delt row

140 x 8 x 4

supersetted with

single leg pushups 16 x 2 + 12 x 2 (30 second rest)

Pallof press

5 each side x 3 (30lbs)

Face pulls

57.5lbs x 15 x 2

reverse crunches into extension 10 x 3.

Cool down: usual.

Stomach still doesn't feel good.

sabotaged by diet.

Retirement party at work yesterday (pizza), Christmas party at work today (too many different dishes to name). Bottom line: Did the first few deadlifts of my complex today and felt it all just sitting there in my stomach. No.

Just... no.

Realized that if I actually did my complex I was going to puke and blow the entire workout. So I reevaluated, shifted gears and radically changed my planned workout. I didnt change that I was going to do an upper body day, but I did completely change my set/rep scheme, weights, and intensity. I had planned to do bench press 235 x 8 x 8 super setted with DB rows 85lbs x 8 x 8 as the main lifts (30 second rest) following my usual complex.

BWT: 282

Warm up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle there (10 each side)

glute mobility

ankle mobility

third world squat (1 minute)

(note: I totally forgot to do my shoulder mobility drills)

Complex

MMA three reps of dead lift with 95lbs and stomach rebelled. see above.

Bench press

135 x 10

225 x 5

315 x 5

345 x 3

355 x 2

365 x 1

315 x 5

315 x 5

DB BO row

80 x 5

100 x 4

120 x 3

120 x 3

120 x 3

120 x 3

cable rear delt row

140 x 8 x 4

supersetted with

single leg pushups 16 x 2 + 12 x 2 (30 second rest)

Pallof press

5 each side x 3 (30lbs)

Face pulls

57.5lbs x 15 x 2

reverse crunches into extension 10 x 3.

Cool down: usual.

Stomach still doesn't feel good.

### Re: Khronos8's Journal

12/15/11

bwt: 281.5

Warm up

Foam rolling

side lying windmills (10 each side)

Hip extensions x 20 x 2 (5 second hold)

hydrants x 20 x 2 (5 second hold)

Thoracic extension and rotation in the middle of the glute stuff (10 each side)

glute mobility

ankle mobility

shoulder mobility drills

Third world squat (1 minute)

hamstring stretches

Complex

MMA (minus BO row) 95lbs 6reps x 5 sets. 60 second rest.

Power Clean

135 x 5

185 x 3

205 x 3

205 x 3

205 x 3

205 x 3

Dead Lift

135 x 5

225 x 3

315 x 3

405 x 2

455 x 1

455 x 1

455 x 1

455 x 1

505 x 1 (gave into the temptation, felt good. I think I may be back!)

455 x 1

455 x 1

Back hyper 45lbs x 8reps x 3sets supersetted with Bulgarian Split Squats 70lbs x 8reps x 3sets.

cool down: as usual. a little extra hamstring stretching.

bwt: 281.5

Warm up

Foam rolling

side lying windmills (10 each side)

Hip extensions x 20 x 2 (5 second hold)

hydrants x 20 x 2 (5 second hold)

Thoracic extension and rotation in the middle of the glute stuff (10 each side)

glute mobility

ankle mobility

shoulder mobility drills

Third world squat (1 minute)

hamstring stretches

Complex

MMA (minus BO row) 95lbs 6reps x 5 sets. 60 second rest.

Power Clean

135 x 5

185 x 3

205 x 3

205 x 3

205 x 3

205 x 3

Dead Lift

135 x 5

225 x 3

315 x 3

405 x 2

455 x 1

455 x 1

455 x 1

455 x 1

505 x 1 (gave into the temptation, felt good. I think I may be back!)

455 x 1

455 x 1

Back hyper 45lbs x 8reps x 3sets supersetted with Bulgarian Split Squats 70lbs x 8reps x 3sets.

cool down: as usual. a little extra hamstring stretching.

### Re: Khronos8's Journal

12/17/11

bwt: 280

Warm Up

foam rolling

side lying windmills x 10 (each side)

quadruped pendulums x 20 x 2 (each held for a 5 count)

Side lying clams x 10 each side x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

third world squat (1 minute)

shoulder mobility drills

Complex

MMA Misery (minus BO row) 6 x 5. 60 second rest. Good to move down to 45 sec next cycle

Dips Bwt 8 x 8, 60 second rest

Second set of 4 supersetted with first four sets of

Hammer Isolateral Row 90lbs each side, 8 x 8, 60 sec rest. second group of 4 sets all paused for 1 sec

Bench hip thrusts 8 x 4 (5 second hold, 30 second rest) super setted with

Assisted pullups 6 x 4, 30 second rest (80lb assist)

cool down as usual.

bwt: 280

Warm Up

foam rolling

side lying windmills x 10 (each side)

quadruped pendulums x 20 x 2 (each held for a 5 count)

Side lying clams x 10 each side x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

third world squat (1 minute)

shoulder mobility drills

Complex

MMA Misery (minus BO row) 6 x 5. 60 second rest. Good to move down to 45 sec next cycle

Dips Bwt 8 x 8, 60 second rest

Second set of 4 supersetted with first four sets of

Hammer Isolateral Row 90lbs each side, 8 x 8, 60 sec rest. second group of 4 sets all paused for 1 sec

Bench hip thrusts 8 x 4 (5 second hold, 30 second rest) super setted with

Assisted pullups 6 x 4, 30 second rest (80lb assist)

cool down as usual.

### Re: Khronos8's Journal

12/20/11

bwt: 282 (too many christmas parties!!)

Warm Up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

Hip flexor stretches

Hamstring stretches

Plantar flexor mobility

Shoulder mobility drills

third world squat (1 minute)

Complex

MMA Misery (minus BO row) 95lbs 6reps x 5sets, 45 seconds of rest. Killer.

OH Press 135 x 8 x 8. 60 second rest super setted with

Cable Row 140 x 8 x 8. 60 second rest (too light, moved up to 160 on last two sets)

back squat

135 x 5

225 x 5

295 x 8 x 8 60 second rest for first 6 sets, 90 second rest for last two.

DB 1 leg Romanian dead lift 75lbs, 8 x 3 (30 second rest) supersetted with

renegade rows bwt 10 x 3

Cool down: as usual

Heading home for Christmas. Hope to be able to make it to the gym over the next couple of weeks.

bwt: 282 (too many christmas parties!!)

Warm Up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

Hip flexor stretches

Hamstring stretches

Plantar flexor mobility

Shoulder mobility drills

third world squat (1 minute)

Complex

MMA Misery (minus BO row) 95lbs 6reps x 5sets, 45 seconds of rest. Killer.

OH Press 135 x 8 x 8. 60 second rest super setted with

Cable Row 140 x 8 x 8. 60 second rest (too light, moved up to 160 on last two sets)

back squat

135 x 5

225 x 5

295 x 8 x 8 60 second rest for first 6 sets, 90 second rest for last two.

DB 1 leg Romanian dead lift 75lbs, 8 x 3 (30 second rest) supersetted with

renegade rows bwt 10 x 3

Cool down: as usual

Heading home for Christmas. Hope to be able to make it to the gym over the next couple of weeks.

### Re: Khronos8's Journal

Back after the christmas break. Per tradition, ate too much, didnt exercise enough. I was able to get to the gym... 3 times I think? The only lift I did with any regularity was the MMA Misery Complex. 5 sets of 6 reps with 95 with rest times between 45 and 60 seconds.

Wimpy squats, GH raises, DB press, DB row, Bench, and Deadlifts in there somewhere. The gym I went to didnt have chalk, I was lucky to be able to hold onto 425 for singles (my hands sweat, well... to be more precise, I sweat. Everywhere. My hands just keep up with the rest of my body), also gym has very worn oly bars so that when I was benching (315 for sets of 5) my hands would slip out a full inch by the end of the set. Ok, enough bitching.

Last night

1/5/12

bwt: 283 (it's a christmas miracle I dont weigh more)

Warm Up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 20 x 2 (each held for a 5 count)

hydrants x 20 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

Hip flexor stretches

Hamstring stretches

Shoulder mobility drills

third world squat (40 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest for first three sets, then 60 and 60.

OH press

125lbs x 8 x 8

super setted with

renegade rows 10 x 8

60 seconds rest between each set

back squat

135 x 5reps

225 x 5reps

275 x 8reps x 8sets 60 second rest.

Bench hip thrust 10reps x 2 with 5 second hold. Supersetted with Assisted pullups (80lb assist) 6reps x 3.

Starting to feel the squats in my knees. I think it's volume, I've squatted up to 525 before with no issues in knees, but never this large of volume. Possible form starts to break down due to fatigue.

Cool down: per usual

Wimpy squats, GH raises, DB press, DB row, Bench, and Deadlifts in there somewhere. The gym I went to didnt have chalk, I was lucky to be able to hold onto 425 for singles (my hands sweat, well... to be more precise, I sweat. Everywhere. My hands just keep up with the rest of my body), also gym has very worn oly bars so that when I was benching (315 for sets of 5) my hands would slip out a full inch by the end of the set. Ok, enough bitching.

Last night

1/5/12

bwt: 283 (it's a christmas miracle I dont weigh more)

Warm Up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 20 x 2 (each held for a 5 count)

hydrants x 20 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

Hip flexor stretches

Hamstring stretches

Shoulder mobility drills

third world squat (40 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest for first three sets, then 60 and 60.

OH press

125lbs x 8 x 8

super setted with

renegade rows 10 x 8

60 seconds rest between each set

back squat

135 x 5reps

225 x 5reps

275 x 8reps x 8sets 60 second rest.

Bench hip thrust 10reps x 2 with 5 second hold. Supersetted with Assisted pullups (80lb assist) 6reps x 3.

Starting to feel the squats in my knees. I think it's volume, I've squatted up to 525 before with no issues in knees, but never this large of volume. Possible form starts to break down due to fatigue.

Cool down: per usual

### Re: Khronos8's Journal

1/7/12

Was still sore from 1/5 session. Going to pay for it tomorrow!

bwt: 278 (shrug)

Warm Up

Foam rolling

side lying windmills x 10 (each side)

quadruped pendulums x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

Hip flexor stretches

Hamstring stretches

Shoulder mobility drills

third world squat (40 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest for first three sets, then 60 and 60.

Power Cleans (60 seconds rest between sets)

135 x 5

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

Dead lift (two minute rest between sets)

225 x 5

315 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3 (last set felt easier than the first, don't know if I was just more fired up for it as they went along or what)

DB Press (100lbs x 8) for 6 sets super setted with Hammer Isolateral rows 90 (each side) 60 second rest between each set

Ran out of time

Cool down: usual.

Was still sore from 1/5 session. Going to pay for it tomorrow!

bwt: 278 (shrug)

Warm Up

Foam rolling

side lying windmills x 10 (each side)

quadruped pendulums x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

Hip flexor stretches

Hamstring stretches

Shoulder mobility drills

third world squat (40 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest for first three sets, then 60 and 60.

Power Cleans (60 seconds rest between sets)

135 x 5

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

Dead lift (two minute rest between sets)

225 x 5

315 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3

405 x 3 (last set felt easier than the first, don't know if I was just more fired up for it as they went along or what)

DB Press (100lbs x 8) for 6 sets super setted with Hammer Isolateral rows 90 (each side) 60 second rest between each set

Ran out of time

Cool down: usual.

### Re: Khronos8's Journal

1/9/12

bwt: 278.5 (shrug again)

Still sore from 1/7, upper back, erectors, and some twinges in lower back. Makes me nervous. Switched from back squat to bulgarian split squats

Warm Up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 20 x 2 (each held for a 5 count)

Side lying clams x 10 x 2 (each held for a 5 count)

Quadruped thoracic extension and rotation in the middle (10 each side) arm behind back

glute mobility

ankle mobility

Hip flexor stretches

Hamstring stretches

Shoulder mobility drills

third world squat (40 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest. Absolute killer. Amazing how fast I lose endurance if I don't keep up with these.

Over head press 135lbs 8 x 8 supersetted with renegade rows bwt 8 x 8 (this is where the upper back fatigue really killed me) 60sec rest

Bulgarian split squat, 50lb db held in off hand, 8reps x 4sets supersetted with feet elevated diamond pushups 10reps x 4sets. 30seconds rest.

Assisted pullups, 80lbs, 6 x 3.

cool down, usual.

bwt: 278.5 (shrug again)

Still sore from 1/7, upper back, erectors, and some twinges in lower back. Makes me nervous. Switched from back squat to bulgarian split squats

Warm Up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 20 x 2 (each held for a 5 count)

Side lying clams x 10 x 2 (each held for a 5 count)

Quadruped thoracic extension and rotation in the middle (10 each side) arm behind back

glute mobility

ankle mobility

Hip flexor stretches

Hamstring stretches

Shoulder mobility drills

third world squat (40 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest. Absolute killer. Amazing how fast I lose endurance if I don't keep up with these.

Over head press 135lbs 8 x 8 supersetted with renegade rows bwt 8 x 8 (this is where the upper back fatigue really killed me) 60sec rest

Bulgarian split squat, 50lb db held in off hand, 8reps x 4sets supersetted with feet elevated diamond pushups 10reps x 4sets. 30seconds rest.

Assisted pullups, 80lbs, 6 x 3.

cool down, usual.

### Re: Khronos8's Journal

1/12/12

bwt: 277.5

Warm up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 20 x 2 (each held for a 5 count)

Hydrants x 20 x 2 (each held for a 5 count)

thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

psoas/hip flexor stretches

Hamstring stretches

Shoulder mobility drills

third world squat (40 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest. A week of this then I'll try going down to 30 seconds

Power cleans (2 minute rest)

135 x 5

205 x 3

205 x 3

205 x 3

205 x 3

205 x 3 (felt even better than the first set, have to go higher)

Bench press

235lbs x 8 x 8 (last set was easy, too light)

(60 second rest)

supersetted with

DB Row

95lbs x 8 x 8 (last set was killer, perfect)

(60 second rest)

Hip thrust (2 second hold)

135lbs x 8

135lbs x 8

135lbs x 8

Face pulls

65lbs x 15

65lbs x 15

Pallof Press (10 second hold on each rep)

30lbs x 10 (each side)

30lbs x 10 (each side)

Cool down.

bwt: 277.5

Warm up

Foam rolling

side lying windmills x 10 (each side)

Bird dogs x 20 x 2 (each held for a 5 count)

Hydrants x 20 x 2 (each held for a 5 count)

thoracic extension and rotation in the middle (10 each side)

glute mobility

ankle mobility

psoas/hip flexor stretches

Hamstring stretches

Shoulder mobility drills

third world squat (40 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest. A week of this then I'll try going down to 30 seconds

Power cleans (2 minute rest)

135 x 5

205 x 3

205 x 3

205 x 3

205 x 3

205 x 3 (felt even better than the first set, have to go higher)

Bench press

235lbs x 8 x 8 (last set was easy, too light)

(60 second rest)

supersetted with

DB Row

95lbs x 8 x 8 (last set was killer, perfect)

(60 second rest)

Hip thrust (2 second hold)

135lbs x 8

135lbs x 8

135lbs x 8

Face pulls

65lbs x 15

65lbs x 15

Pallof Press (10 second hold on each rep)

30lbs x 10 (each side)

30lbs x 10 (each side)

Cool down.

### Re: Khronos8's Journal

1/14/12

bwt: 277.5

Warm up

Foam rolling

side lying windmills x 10 (each side)

quadruped pendulums x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side) arm behind back

glute mobility

ankle mobility

Hamstring stretches

Shoulder mobility drills

third world squat (30 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest. Not saying it felt easy or anything, but I never questioned why I was doing it or thought I was going to die.

Dead lift

225 x 3

315 x 3

405 x 3

475 x 1 (2 minute rest)

475 x 1 (2 minute rest)

475 x 1 (3 minute rest)

475 x 1 (3 minute rest)

475 x 1 (could feel form starting to break down, so started ramping down)

405 x 4

315 x 8

Dips

25lbs 8 x 8 (60 second rest)

supersetted with

Hammer isolateral row (60 second rest)

90lbs each side 8 x 8

45degree back extension (60 second rest)

45lbs 8reps x 4sets

supersetted with

cable tricep extensions (60 second rest)

95lbs 8reps x 4sets.

Cool down: usual

bwt: 277.5

Warm up

Foam rolling

side lying windmills x 10 (each side)

quadruped pendulums x 10 x 2 (each held for a 5 count)

hydrants x 10 x 2 (each held for a 5 count)

Thoracic extension and rotation in the middle (10 each side) arm behind back

glute mobility

ankle mobility

Hamstring stretches

Shoulder mobility drills

third world squat (30 seconds x 2)

Complex

MMA Misery (minus BO row) 95lbs x 6 x 5. 45 second rest. Not saying it felt easy or anything, but I never questioned why I was doing it or thought I was going to die.

Dead lift

225 x 3

315 x 3

405 x 3

475 x 1 (2 minute rest)

475 x 1 (2 minute rest)

475 x 1 (3 minute rest)

475 x 1 (3 minute rest)

475 x 1 (could feel form starting to break down, so started ramping down)

405 x 4

315 x 8

Dips

25lbs 8 x 8 (60 second rest)

supersetted with

Hammer isolateral row (60 second rest)

90lbs each side 8 x 8

45degree back extension (60 second rest)

45lbs 8reps x 4sets

supersetted with

cable tricep extensions (60 second rest)

95lbs 8reps x 4sets.

Cool down: usual