GunnedDownAtrocity's Completely Bad Ass Training Log .. WestSide For Skinny *******s

[GunnedDownAtrocity]

west side for skinny *******s article on tnation (http://www.t-nation.com/readTopic.do?id=667308)

i started this program about 2 weeks ago and im putting in my initial workouts from another log. from what i understand louie at westside isn't exactly a fan of this program as it uses the WS name without his permission, but it's a good program and exactly what i needed. increased work hours, family obligations, and jiujitsu have forced me to cut lifting back to 3 days per week which is what this called for along with your other athletic training.

[GunnedDownAtrocity]

10/17/06 6:15am

close grip bench

135 x 8, 135 x 5, 155 x 3, 185 x 1, 205 x 1, 210 x 1, 215 x 1 PR

flat dumb bell press

35s x 10, 40s x 12, 12, 10, 9

low cable rows & chest supported rows supper set

lcr 125 x 10 csr 50 x 5

lcr 140 8, 8
csr 35 8, 5

it was awesome getting a PR, but at this point my work out started going to ****. i still havent gotten used to lifting this early in the morning and i started feeling like i was going to puke. actually i started feeling it after my first superset. i think the fact that i woke up at 5:50 and guzzled down a bananna, a shake consisting of whey, weight gainer, glutamine, creatine, and a large coffee might not have helped. just too much on my stomach before lifting when im not used to it first thing in the morning.

i should have done some decent curls and abs, but i finished up curling 65lbs for 3 sets of about 10 and 8 and then left the gym in a cold sweat and white as a ghost. for tomorrow morning im going to try and wake up around 4 slightly lighter shake ... go back to bed ... and then have a bananna and some tea with honey when i wake up. i know i should wake up a lot sooner before lifting, but im pretty sure thats not gonna happen.


================================================== =====


10/19/06

this is what i had planned for today:

a: dynamic box squats 8 sets of 2

b: step up squats 3 sets of 12

c: reverse hypers 3- 4 sets of 8 - 15

d: neck machine and forearms superset
(maybe neck machine/harness and shrugs super set ... do forearms seperatley after)

e: abs make up for tues

this is what i ended up doing:

box squats with chains

176 w/ chain 8 or 9 sets of 2

220 w/ chain 8 sets of 2

then i had to stop :(

i felt great doing the squats ... felt strong .... but i started feeling sick right afterwards so i sopped there. if i had time i woudl have tried to go back at it in 15 mins or so, but by then it was too late so i called it a morning. im hoping i eventually adjust to this or ill have to scratch the mornings which isn't the end of the world, but it makes life more difficult.

i plan on finishing up the rest of my workout tonight, but i might not get the chance until 8pm and im already pretty tired at 10am so well see.[/quote]


i finished up the rest of my workout in the pm.

step up squats

jesus christ these are hard. did them where you step up and bring your stepping leg all the way to your chest ... repeat with same leg 8-12 times before switching legs. i only used 135 but i did 5 or 6 sets of of 10 - 12 reps.

power shrugs

worked my way up to 225 and i felt like jello so i worked my way back down to 135 and muscled them. did about 6 sets all togeather.

reverse hypers

5 sets in 12 range

neck machine superset with forearms

neck in the 12 - 15 rep range, wrist curls with 85lbs sets of 12. after this i did reverse wrist curls with 30 the 25lb dumbells and reverse curls.

abs

hung upside down and did 8 situps, did toe raises to the bar with the clamps still on calves, went right into reg leg raises, and frog kicks. took clamps off and did 2 or 3 more sets of leg raises to bar + raises past 90 degrees + frog kicks.

[GunnedDownAtrocity]

10/21/06


a: 2-3-4 board press:

one set with 115 then two sets with 135

b: chest supported rows / seated dumbbell power cleans superset

csr - 45 x 8,8,8
sdpc - 15 x 15; 20 x 12; 15 x 12

c: dumbbell shoulder press:

35 x 8; 25 x 10, 10; 15 x 15

d: barbell curl / skull crusher superset

bc - 65 x 10, 8, 8
sk - 65 x 8, 8, 7

e: abs

hanging crunches, leg raises to bar, leg raises past 90 degrees, and frog kicks ... not too many reps of each do to fatigue

[GunnedDownAtrocity]

10/24/06

A. Incline barbell bench
95x8 135 x 5, 155 x 3, 165 x 2, 185 x miss


B. Incline dumbbell bench press
40s x 8, 50s x 8, 70s x 0, 55s x 7, 55s x 5

C. DB Rows + Side Delt Raises Superset
db - rowes 55s x 8, 70s x 8, 8, 8
sdr - 15 x 10, 8 , 8 ,8

D. Hammer curls
35s x 8, 8, 5
25s x 8, 7

E. Abdominal circuit
toes raises to bar, toe raises past 90 degrees, frog kicks superset ... 2 or 3 cycles

F. dips
15, 8, 8
holding 15lb db x 8, 8

(i may have only done one set of 8 with the bodyweight dips ...cant remember for sure now)

[GunnedDownAtrocity]

10/26/06
2 PRs for dead

a. box squats
225+chains - 8 sets of 2 for speed

b. dead lift
old PR 315
225 x 5, 275 x 3, 320 x 3 PR, 345 x 2 PR (not a double ... first one i dropped like 1 inch from lock out, second one i locked out and got excited so i dropped the bar ... marcus told me it didnt count because i didnt return it so i had to do it one more time)

c. reverse hypers
3 sets of 8 - 10

from here the workout kinda went all over the place .. you know how that goes

d. glut ham raises
about 7 ... i could have done more but my quads were so sore they kept cramping up when being driven into the pad

e. chins
10

f. dips
2 sets of 10

g. playing with chains
marcus hooked up some handles to the chains and we messed around with different movements ... side delt raises, single over head presses, curls, etc. it felt really good and its something i want to work in more.

h. neck work
a little work with the helmet and machine

i. abs
circuit hanging crunches, toe raises, frog kicks

[GunnedDownAtrocity]

10/29/06
this workout was a little sloppy as i had to workout at home and was in a hurry

A. floor presses
95 x 15; 115 x 10; 135 x 10; 140 x 10; 140 x 9; 140 x 8

B. single armed db overheads
40 x 12, 12, 10, 9
my left is way behind right

C. bent row + rear delt superset
br - 115 x 12, 12, 10, 8
rd - 25 x 4; 10 x 12, 12, 10

D. curl + skull crusher superset
curl - 65 x 10, 10, 8, 5
sc - 65 x 9. 9, 7, 7

E. forearms
light rep work with wrist curls and reverse curls.

[Ford Prefect]

Are you doing any of the linear and lateral speed development training that DeFranco recommends as well?

[GunnedDownAtrocity]

Are you doing any of the linear and lateral speed development training that DeFranco recommends as well?

no ... ive thought about it, but im just doing the jiujitsu on mondays and wednesdays .... some saturdays. ive thought about incorporating some of it or doing some more cardio but time is a major factor right now.

the main reason i adopted this routines is that the lifting half seemed like a fairly consise yet reasonably intense program i could fit into 3 days a week. once im done working all the overtime in a few months ill probably go back to a 4 day per week split.

[GunnedDownAtrocity]

10/31/06
PR on both incline and DB press

A. incline bench
95 x 10; 115 x 5; 135 x 3; 155 x 2; 175 x miss; 175 x 1 PR; 175 x miss

B. DB Flat Bench
55s x 8; 70s x 3 PR; 60s x 5; 60s x 4; 55s x 5

C. Lat Pull Down + Cable Pulls superset
LPD: 140 x 3, 120 x 8, 100 x 8 100 x 8
Cables: didnt count reps ... i really need to give the cables some love ... i suck at them

D. Hammer Curls
40s x 4; 35s x 5, 5, 5

E. abs
weighted crunches ... 25 on chest .. 10 behind head
hanging crunches
hanging leg raises
frog kicks

F. Dips
30lb DB 8, 8, 7
Body Weight x 10

[Ford Prefect]

I wouldn't say I'm time stretched since I spend about 1.5 hours in the gym 5-6 days per week and train MA formally 4-6 times/week for at least an hour/session. This doesn't even count the home practice of kung fu and yoga that I do with my wife (who also does Tai Chi, Muay Thai, and rock climbing with me). :)

All that said, while I loved Defranco's template, I didn't feel like I had enough time to dedicate to ancillary skills, GPP, and cardio-vascular conditioning. I moved to something that was a bit more inspired by Christian Thibadeau's "Body Developer" template. I bring this up because the bulk of the work is done on 3 training days. One of these days for me typically looks like:

Warm-up x 20:00 (elliptical, stretch, rom, agility drills)

Gymnastics x 10:00 (I have 2 circuits of 3 exercises that I switch between each workout)

Weighted Work x 30:00 (3 exercises: Lowerbody; Upperbody Push; Pull/whole body -ie Weighted Pull-ups; Muscle ups; cleans; snatches, Rows; etc) Set/reps vary

GPP x 10:00-20:00 (This work is widely varied from kettlebell/clubbell work, strongman work, calesthenics, fighting drills, sprints, sledgehammer training, etc as well as combinations of the above - I'll also occasionally add interval training for 20-30 minutes of a treadmill, bike, elliptical, stepmill, or rowing ergometer in place of this)

Cool down x 10:00 (stretching)

You could easily knock out the gymnastics and the lengthy warm-up to have this pinned down to 60 minutes. You won't get as strong as doing the Defranco template, but you get in better condition, imo. If pushing the most amount of weight possible is your utmost concern, then the point is moot. If being strong and in good condition is a concern, then it's something to think about.

Also if you burn through the weighted exercises, you can have time to do ancillary work like face pulls, GHR's, Rev hypers, skull crushers, curls, etc.

On the off-days, I'll typically do intervals or long, sustained-duration cardio intermixed with cone drills and plyo's.

[GunnedDownAtrocity]

If pushing the most amount of weight possible is your utmost concern, then the point is moot. If being strong and in good condition is a concern, then it's something to think about.


right now my goal is to get the big 3 up ... i want to hit 1000 by summer. at 145lbs i currently got 345 on pull, 275 on squat (belt/wraps), 215 on bench (close grip ... i need to max out my reg grip soon... hoping for at least 235 ... 250 by xmas).

i used to lift to sumplement martial arts, but for whatever reason the roles have reversed and im keeping up with martial arts to stay somewhat athletic. i really want to spend some time getting into shape, but right now there simply isnt any time to make. work 54 hours a week, adora and her school stuff, always something to do around the house, suzi is going to school and working full time so i gotta pick up slack with cleaning, eating, etc, etc spread very very thin as it is .... but the overtime wont last forever ... once im done with that i may actually give this program your talking about a chance. i really would like to do some of the gymnastics stuff especially.

[Ford Prefect]

I hear you. I went through a couple similar periods where all I focussed on was the Big 3 or the Oly lifts. Those periods helped me get a lot stronger too. If you can ever get a 4th day in, I'd highly recommend it. Sticking to a traditional Westside template really blew my numbers up.

[GunnedDownAtrocity]

11/02/06
PR on olympic style squat

squat - olympic style
110 x 10; 135 x 5; 150 x 3; 200 x 3; 220 x 2; 240 x 2; 260 x 1; 260 x 1 PR for this style squat - 275 in power stance (300 in suit)

trap bar deadlift
135 x 8; 225 x 6; 225 x 6

reverse hypers
4 sets of 8 - 10

neck + calves superset
neck machine - 20 x 3 sets 10 both directions
calf machine 250 x 3 sets 12 - 15

seated calf raises
3 or 4 sets of 12 - 15

i didnt do lunges or grip, but still felt it was a good night. feel great today.

[GunnedDownAtrocity]

I hear you. I went through a couple similar periods where all I focussed on was the Big 3 or the Oly lifts. Those periods helped me get a lot stronger too. If you can ever get a 4th day in, I'd highly recommend it. Sticking to a traditional Westside template really blew my numbers up.

ill definatley get a 4th day in when i can ... the overtime wont last forever, but i need to take advantage of it while i can. espeically since im getting time and a half to surf the interweb.

[GunnedDownAtrocity]

11/03/06
PR on bench!!
tonight was supposed to be upper body for reps, but i was a little drunk and decided to max

bench
135 x 10; 185 x 2; 210 x 1; 225 x 1 PR; 230 x 1 PR
135 x 12, 12, 12 (still got my reps in :) )

lat pull down + behind neck cable pull down super set
lpd 100 x 8, 8, 8 ,8
behind neck 50 x 8, 8, 8 ,8

curl + skull superset
both at 65 for 4 sets of 8

the latter half of my workout was spent kinda going through the motions, and i left some stuff out, but after finally getting the PR on finally i didnt care. plus i was a little tipsy. now as i write this post im a little drunk.

[GunnedDownAtrocity]

11/07/06
PR Decline Bench .... man its nice being a noob and hitting pr's every week.

a. decline bench
135 x 8; 160 x 8; 185 x 5; 215 x 3; 235 x 1; 245 x 1; 265 x 1 PR

b. db bench
70s x 4; 55s x 10, 10, 9, 7

chest supported rows + seated db cleans superset
csr - 45 x 10, 10, 9
sdbc - 20 x 12, 11, 10

c. hammer curls
40s x 4; 30s x 6, 5, 4

d. abs
very minimal ... was exhausted

e. dips
also very minimal ... just body weight ... 8, 8, 10 ... gym was starting to creep me out at this point anyway. thank you marcus for planting that seed :)

[fa_jing]

wtf you got a lot stronger since I last visited

[GunnedDownAtrocity]

lol thanks man.

its been my focus lately. although to tell you the truth im starting to miss kungfu ... especially this past week or two ... which has caught me off gaurd. i roll twice a week, which is awesome, but its not the same. i want to get my numbers up a little bit more and gain about another 10 or 15 lbs by march and then im gonna have to start lookin into gettin my glow on again.

[GunnedDownAtrocity]

11/10/06
****ty night all around ... everything felt off. i was pretty bummed last night, but realized this morning that ive been having nothing but good nights lately and this is all part of it.

a. snatches for warm up ... up to about 120lbs for sets to get the juices going ... i really want to start putting more focus on these.

b. oly style squat
150 x 6, 170 x 3, 200 x 3, 220 x 2, 240 x 1
200 x 4, 2, 2, 2, 2 (for speed)
150 x 8, 10, 10, 10

not a whole lot of rhyme or reason to this set of squats

c. deadlifts
bad night

d. reverse hypers
4 sets of 8 - 12

e. calf + neck superset
3 sets of 10 - 12 ... calf raises and neck machine

f. seated machine calf raises
4 sets of 12ish ... i want bigger calves

[IronFist]

Hey,

I think I remember reading about that program a while ago. I was gonna do it but IIRC it was pretty low volume on the squats, and I wanted something more. Meh. I dunno. You're like stronger than my slacker ass now, anyway. Keep up the good work.

[GunnedDownAtrocity]

thanks man. and if you like the rest of the program you can always add in more volume on leg day or even add a second leg day. the program intentionally has low volume for squats as its designed around people who will be doing football training and cant their legs beatup all the time. its a pretty flexible program which i like a lot.

[GunnedDownAtrocity]

slackin on the journal. most likely because i had a bad workout thursday followed by one not worth mentioning friday. sundays was great and im posting next day ... go finger.

11/16/06 - Thursday

worst night of training in a long long time. i was gonna rep out bench at 155 but i actually had a hard time doing 12 with 135.

a. bench press
135 x 12, 155 x 6, 155 x 5, 135 x 8

b. db press
70s x 2; 55s x 5; 50s x 5

overhead presses
gave up

dips
gave up after one set and called it a night.


only good part of the night is when i meditated right after this. the gym is in a huge huge building thats over 100 years old and its awfully creepy when youre in there at 11:30 pm all by your lonesome.

[GunnedDownAtrocity]

11/17/06 - friday

a. snatches 5 or 6 sets of 5 - 8 with 95lbs

b. oly style squats
160 x 8, 10, 10, 8 + 5 assissted reps

c. i tried glut ham raises and failed ... squats tore me up more than i though

[GunnedDownAtrocity]

11/19/06 - sunday
i'm taking a break from the wsfsb routine during the holidays. i know its crap to break up a routine like 6 weeks into it, but i wanted to do some muscle building to take advantage of the extra calories ill be taking in. ill be doing a typical chest & tris, back & bis, shoulders & legs split.

snatch pr

snatches
50kg 2 x 3; 70kg x miss; 55kg x 3; 60kg x 1 (pressed into lockout) PR

bench
135 x 10; 155 x 12, 11, 7 (reg, med, close grip)

bfly + press naut machine
i did not like this contraption much. after the second set at 100lbs the seat fell on me and i decided to do db flies instead.

db flys + press superset
i played around with different weights and such before deciding to superset these two movements with the 30s then 25s. i realize its very low weight but i need to up my work capacity and build some muscle
30s x 8 and 8; 25s x 10 and 10, 10 and 10, 8 and 8

fly machine
not the same one as before
100 x 9, 9, 9

rolling tricep extentions - db
15s x 10; 20s x 10; 25s x 5; 20s x 10

skull crushers
65 x 5 (apparently the rolling extentions tore me up), 45 x 15, 10, 9

abs
hanging upside down situps x 10
hanging leg extentions wearing calf clamps x 8, 5
frog kicks wearing calf clamps x 8, 10
situps on decline bench x 15; holding 25lb plate out over my face x 9; 10

dips
8; 35 db x 4; back to bw x 8,8

[GunnedDownAtrocity]

11/22/06

snatches up to 50 kilos ... missed 60.

deadlift
135 x 8, 225 x 8; 315 x miss, 1 (no belt), 1 (belt)
sumo 225 x 3, 6, 6

reverse hypers

glut ham raises

abs
upside down situps x 10, hanging leg raises w/ claimps x 6, frog kicks x 6, 8, 8

calf raises + seated calf raises

neck machine

[GunnedDownAtrocity]

11/23/06 - thursday
didnt feel all that great and really wanted to call it a night after pulls. grinded through.

snatch
up to 60kilos for tripples and doubles

deadlift
225 x 4 sets of 8

bar rows
135 x 5; 85 x 6, 6, 8, 10

db rows
45s x 8; 70s x 8, 7, 7, 6

lat pull down
100; 110; 90

low cable pull
110 x 8, 8, 8; 85 x 10

bi machine
3 or 4 sets of whatever for speed and pump

scare crows
just trying them out but wanted to note that 85 felt a little heavy ... 65 was better for rep work

dips
8, 8, 8, 16

[GunnedDownAtrocity]

11/25/06 - sunday

full snatch
43k (25lb bumpers on) x 4 doubles; 53k x 2 missed, 1 powered up, 1 full

clean and jerk
43k x 3 tripples

front squat
110 x 9; 130 x 3 sets of 9

ham and glut raises (front end raised on 4in board)
4 sets of 4

strong man wrestling with belt
wouldnt normally put this in here, but since my legs were already rubber i thought it was worth mentioning. i initially said no, but then marcus called me a *****. went a few rounds and even got a throw or two. mostly got my ass kicked though.

reverse hypers
2 sets of 10

calf and seated calf superset
toe raise station - 260 x 12, 12, 11, 10
seated calf - 100 x 10, 8, 8, 6

[GunnedDownAtrocity]

11/28/06 - tuesday

snatch
43k x 3 tripples

bench
135 x 3 sets of 5; 165 x 4; 185 x 3, 2, 1; 225 x missed it ****ing twice ****ing **** **** ***** mother****er what the **** **** i almost cried pink cum; 165 x 5, 5, 7

bent row
85 x 8, 9, 9

behind neck + military press superset
85 x 4 + 3, 5 + 2; 65 x 6 + 1

rear delt raises
15s x 12, 12, 9

side delt raises
15s x 7, 6, 10

delt machine
15 x 15, 25, 15, 12

concentration curls
30s x 12R 12L; 40s x 4R 4L; 35s x 5R 5L

[GunnedDownAtrocity]

11/30/06 - thursday
it may seem kinda silly that i include some specifics on my cable work and machine stuff in my journal, but i'm so weak with most of these movements that its still good to keep track of.


good hour of wrestling drills as warm up

snatches
few sets of 5 with 43kg and then 4 or 5 doubles and tripples with 50kg and 60kg. i was basically just having a good time ... if i had to guess total reps in 20ish range.

squat
holy **** i was tired
185 for 3 sets of 5 ... this was actually enough. felt like i pulled something in my lower back.

glut ham raises
4 sets of 5 on 4in raise in front

reverse hypers
3 sets of 10

calf raise machine + seated calf superset
crm 280 x 10, 9, 9; 260 x 10
sc 100 x 10, 10, 9, 7

[GunnedDownAtrocity]

12/02/06 - saturday

warmup
*starting to get the feeling my warmups effect the rest of my workout ... keeping track of them for a while if i can
full body join mobility
bar drills - overhead, military press, bent row, squat, front squat, bench for 10 each without putting bar down (very easy going pace).

clean and jerk
50kg 5 singles
60kg 3 singles
65 for 1 single

squat
135 x 7
225 x 3
185 x 7

deadlift
225 x 10
245 x 8
315 x 3

seated calf raises
100 x 4 sets of 8-10

[GunnedDownAtrocity]

12/03/06 - sunday

warmup - full body joint mobility

snatch and clean and jerks
alternated trippes back and forth with 43kg and 53kg for about 6 or 7 sets ... just light technique work and fun

t-bar rows
75 x 10
125 x 10
150 x 8
125 x 10

lawnmowers
*personal joke ... db rows
70s x 10, 10
90s x 4
70s x 10

lat pull down
120 x 10, 10, 9

* behind neck
100 x 7
85 x 15

hammer curls
30s x 3
25s x 6

bi-machine
2 sets of 20 ... didnt check weight ... light obviously

bar curls
55 x 8
45 x 9, 7

wrist curls - to fingers
65 x 12, 8, 6

reverse curls
45 x 9, 9, 7

[GunnedDownAtrocity]

12/05/06 - tuesday

warmup
3 trips up and down steps
full body joint movement
bar drills over head press, military, bar row, upright row, squat, oly squat, bench .... 10 each without putting down bar.

bench
*was going to do incline but my shoulder hurt so switched to flat
135 x 8
175 for 3 sets of 7

db press
55s - almost smashed my face ... the werent heavy, but my left side will just completely give out without warning. no pain or anything ... marcus has had the same thing happen and described it like the sensation of someone strumming a taught rubber band and then it just goes limp. im going to do a lot of rep work with very low weights to see if i can fix it.
25s Fly + Press Super Set
9 & 9
10 & 10
25s just presses x 20

pec deck
120 x 5
70 x 10
80 x 10
90 x 8

bar rows
105 x 2 sets of 5
95 x 2 sets of 8

skulls
*very little rest between sets ... 20 - 40 seconds
75 x 5, 4
65 x 5
45 x 12

Abs
felt weak
hanging leg raises x 6
leg raises & frog kicks at station - superset
8 & 10, 6 & 8

pushups and dips superset
9 and 4 ... and they were hard ... done for the night

meditated
10 mins

[GunnedDownAtrocity]

11/08/06 - thursday
*best solo workout in years

warmup
joint mobility and bar drills - 10 each

snatch
43k x 3
50k x 3
60k x 3 or 4 misses
52 1/2 k x a bunch of misses followed by a bunch of singles

overhead squat
* i know i used wimpy weights, but i was popping my overhead cherry
30k x 9, 9
35k x 9

front squat
*these felt ****ing awesome
95 x 5
135 x 9, 9, 9


glut ham raise - raised on 4inch board
7, 7, 4, 5

lunges
*son of a ****
40s x about 12 steps

situps off glut ham raise
10lb plate x 10
25lb plate x 7 + 3 with no weight

frog kicks
center, right, left x 3 - 9 total reps

leg raises
8, 6

side bends with dumb bells
*first time with these
40 x 10
50 x 10
55 x 10
60 x 10

standing crunches with cable
50 x 4 sets of 12

calf raises + seated calf raises superset
crm 300 x 12, 12; 340 x 8, 8
scr 100 x 10, 10, 10, 10

[GunnedDownAtrocity]

11/10/06 - sunday

warmup
4 runs up and down steps
bar drills 10 each

snatch
50kg 3 tripples

clean and jerks
50kgs 2 tripples

deadlift
225 x 10
275 x 5, 5
was going to do tripple, but i couldn't walk right for 5 minutes after my second set of 5

bar rows
135 x 5
115 x 8, 8, 8

dumb bell rows
80s x 4 sets of 5

lat pull downs
110 x 4 sets of 10

trap bar shrugs
*powered a bit
135 x 3 sets of 10

db shrugs
50s x 3 sets of 12

abs
situps off ghr ... 10lb plate x 10, 7; no plate x 10
upside down situps x 7, 5
hanging frog kicks ...slow x 3 sets of 6

[GunnedDownAtrocity]

12/12/06
* my lower back was still completley fried so i went in with the intention of doing a very light, but very intense, quick workout for shoulders. i dont think i did too bad at all .... all of the following was done in just over an hour including the meditation. i would have had it in an hour flat, but i ****ed around with the kung fu stuff a little more than i probably should have.

warmup
joint mobility, 4 trips on stairs, bar drills, 3 quick sled trips (3 plates), 10 punches/front kicks/side kicks, played around with other old kung fu ****

incline bench
95 x 5
115 x 5
133 x 3, 3
* i think im doing something wrong with these ... felt ****ed ... gonna get someone to watch me

bench
135 x 8
155 x 5
175 x 4
155 x 5, 4

overhead press
65 x 10
85 x 6
65 x 8, 7

side delt raises
15s x 8, 9, 7, 6

delt machine
35 x 8, 10, 9
25 x 10

rear delt raises
15s x 3 sets of 8

pushups
bw x 40

anal puckering hanging frog kicks
* very very slow with the anus pucker
7, 7, 5

reverse grip chin ups + standing cable weighted crunches superset
* chins done from full stretch to as far up as i can go with legs held out about parallel to floor... standing cruches done from tippy toes all the way down to full ass to grass squatting positionp
3 sets of 4 chins and 6 crunches with 60lbs ... all done in good form

meditate - 10 mins

[GunnedDownAtrocity]

12/15/06 - friday

warmup
quick full joint mobility
kicks/punches on kick shield ... very briefly went over few things with sofka

snatches
*sofka helped me with a few things which made my snatches feel 10 times better. mainly a better setup and the rocking motion as well as exploding with a slight flexation vs. looking like im stiff legging it.
50kilos x about 4 - 6 double and tripples. also played with snatches very briefly. i need to put these on a program.

overhead squat
30k x 9
35k x 9
43k x 5 sets of 6

front squat
60k x 7
65k x 7, 7

glut ham raises
*front raised on 4" board ... take it down to 2" next workout
8, 8, 7, 8

calf machine + seated calf machine + hanging frog kicks with anal pucker superset
first stack! yeah it might be lame that its on calf raise machine, but whatever
cm 400 x 8; 400 + Adora (40lbs) x 9, 8
scm 120 x 8, 9, 9
hfk x 6, 6, 6

side bends + standing weighted cable crunches superset
sb - 80s x 8, 8, 10
cc - 70 x 9, 9, 12

[GunnedDownAtrocity]

12/19/06 - tuesday

snatch
42k x 2 sets of 5
52k x 5 or 6 tripples

bench
135 x 4
160 x 3
185 x 3 sets of 5
*this was a big deal for me as i didnt have a spot. my 1rm is 235 and i was alone in the gym. i think on that final rep of 5 i figured out what leg drive is. its amazing the motivation you have when you dont have a choice.

*rest of workout done in just under 20 mins - wanted to hit tris up a little better but pressed for time

fly + db press superset (db's not put down)
30s x 8+8, 8+8, 7+8

pec deck
90 x 10, 8, 7

pushups
14 + 13 + 10 + 6

dips
8 + 4

meditate
10 mins

[GunnedDownAtrocity]

12/22/06 - thursday

snatch
up to 60k for 6 or so tripples

front squat
72k x 5
82k x 5 sets of 5
*i was really happy with this

glute ham raises
*first time taking away the 4" bar out front that made it easier
3 sets of 10

*very short workout as today is my 11th anniversery and i had to take suzi out to dinner and what not. 15 to 26 ... jesus we need a medal or a ****ing bullet.

[GunnedDownAtrocity]

12/23/06 - saturday

cleans
50k x 3
72k x miss, miss, catch
60k x 3 tripples
72k x double (last one felt great ... quit on that one)

dead lift
225 x 5
275 x 4
265 x 3
255 x 5, 5

db rows
80s x 5,5
70s x 8,8

chest supported rows
45 x 3 sets of 6
55 x 6
70 x 3, 3

chest supported rows - reverse grip
45 x 6
55 x 6, 6

bar curls
65 - ez bar x 5, 4 (not a fan of the ez bar)
55 - reg bar x 7, 5 + 2 negs

concentration curls
35 x 5 each arm

calf raises + seated
400 x 3 sets of 8
120 x 3 sets of 8

[GunnedDownAtrocity]

12/26/06 - tuesday

warmup
joint movements, bar drills, kicks/punches, kung fu play

bench
135 x 8
155 x 4
175 x 3
185 x 5, 5, 5
175 x 5, 5
*i was copletely alone in the gym again, so im actually pretty proud of this bench session ... i really need to get to geather with someone and max out with a spot.... i bet i can beat my 235

abs
decided to start doing abs after main lift so i dont skip them. it would be better to skip skull crushers or something if i run out of time
situps off ghr - l0lb plate x 3 sets of 10
hanging situps 3 x 5
frog kicks 3 x 6
weighted side bends
70 x 10
90 7 Left 10 Right, 7 Left 8 Right

muscle shrugs
95 x 12
115 x 10
125 x 8

db fly + press superset
35s x 6 + 10, 6 + 10, 4 + 10

rolling db kickback
15s x 6, 7, 5

dips
3 x 8

[GunnedDownAtrocity]

12/29/06 - Friday

cleans
50k x 3
60k x 3 tripples

snatches
60k x miss, miss, 1
50k x 3 tripples

squat
5 x 135
5 x 155
5 x 175
5 x 195
5 x 220

glute ham rasies
8, 10, 10

upside down situps
7, 4+2

toe raises to bar
4 + 4 frog kicks
3 + 5 frog kicks

reverse hypers
140 x 8, 8

single leg calf raises + seated calf + cable crunches superset
slc - 180 x 5L 5R; 160 x 5L 6R; 160 x 6L 6R
scr - 120 x 8, 7, 8
cc - 70 x 10, 10, 10

[Samurai Jack]

Dumbbell fly + Press? Is that a superset with flys and presses using the same weight? How long do you rest between sets? Sounds like fun.

[GunnedDownAtrocity]

i would do say 8 flies and then without putting the dumb bells down go straight into 8 presses.

while itll tear you up, i dont think the superset is quite as good as just doing heavy dumb bell presses, but definately better than the pec deck.

i started doing them because i got this weird thing where my left arm will just give out without warning (not from fatiuge either ... it just kinda goes limp all the sudden ... like a nerve thing) and i've almost dropped a 70lb dumbell on my face on two seperate occasions. i started doing these in hopes to kinda fix that problem.

definately worth a try as an accessory exercise though. by the time i was done with set 3 i felt parts of my chest burning i didnt know existed.

[Samurai Jack]

Yeah, I recognized the masochism potential of those exercises put together straight away! Thanks for the tips, I'll give 'em a try on my next workout.

:D