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.
Khronos8's Journal
Moderators: Ironman, Jungledoc, parth, stuward
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.