Rise: Front Squats

No, I'm not dead. I broke the radius bone in my right arm three weeks ago and that required surgery.



It's time to train again.

Rehab: Rubber band finger extensions

My epic scar.



So now, three weeks and a metal plate + 6 screws later, I've recovered roughly 75% ROM in my arm but I'm still not cleared for any form of heavy lifting (duh).


But rather than sit at home and complain how I'm useless and how I'm "never gonna be the same", I went to the gym today to train my lower body - will be doing so 3x a week until I make a full recovery.


I refuse to let this injury get the best of me.



Anyway.. today's training...


1. Front Squats (with no arms)

135x5
155x5
180x6
225x1

2. One Legged Leg Press


100x10
120x10
140x10
160x10
180x10 (Rest Pause 8 + 2) Aim was 10 reps
200x3


3.Leg Extensions

60x20x 4 sets
40x20


4.Leg Curls

50x10
60x8
40x10


5.Seated Calf Raises

40lbs x 10,15,10 (10 seconds rest) Focused on eccentric lowering

Dark Side Training: Squats, Deadlifts, Handstand Push Ups

1. Squats

Worked up to 315 x 3 (Not a PR but it's the first time I've done 315 for reps under 190lbs - I'm 189lbs as of today lol)

2. Deadlifts 

Worked up to 405lbs x 6 (PR)

My friend, George, hit a deadlift PR- 460lbs @ 165lbs.

3. Handstand Push Ups

Half reps

2 x 5

Full reps

x 2

4. Clutch Flag Holds

Some practice

Dark Side Training: Squats & Bodyweight Training

1. Squat

255 x 5
270 x 5
295 x 5

2. Deadlift

315 x 5
340 x 5

3. Assisted One Arm Chins

7 sets x 1
1 set x 3

4. Neck Work

1 x 20 Wrestler's Bridge
1 x 20 Kneeling Front Bridge

5. Wall Walking Bridges

Practice

Bodyweight Training: Pull Ups + Dips

1a. Pull Ups

10 x BW
8 x BW
8 x BW
8 x BW
8 x BW
8 x BW

1b. Dips

12 x BW
12 x BW
12 x BW
10 x BW
8 x BW

2. Squats

Worked up to 315lbs x 1

3. Leg Curls

60lbs x 10
70lbs x 10
60lbs x 10

Dark Side Training: Overhead Press, Chin Ups & Squats

1. Overhead Press

135lbs x 3 x 8 sets
125lbs x 3 x 2 sets

2. Chin Ups

x 6 BW
x 8 BW
x 8 BW
20lbs x 3 x 3 sets
35lbs x 3
45lbs x 3
x 10 BW

3. Squats

295lbs x 2 x 5 sets
315lbs x 1
270lbs x 3 x 3 sets
270lbs x 5

Dark Side Training: Overhead Press

A.M - BJJ Training



P.M - Overhead Press

1. Overhead Press

90 x 10
115 x 5
125 x 10 (PR)


2. Chin Ups

3 x 8


3. BB Curls

3 x 12 w/ 45lbs (10 seconds rest between sets) - 3-5 second eccentric

Dark Side Training - Deadlifts & DB Bench

1. Deadlift

315 x 2
360 x 2
405 x 2
450 x 1
405 x 1
315 x 2

2. DB Bench

55 x 10
80 x 10
75 x 10
65 x 10
55 x 12

3.  Lat Pull Downs

100 x 10
130 x 5
160 x 12

Bodyweight Conditioning - BW Squats, Close Grip Push Ups and Neck Bridges

1. Neck Bridges

2 x 20 reps

+ 1 minute hold

2. BW Squats

1 set x 100
1 set x 50

3. Close Grip Push Ups

2 sets x 20 reps

Dark Side Training - Squats

1. Squats


Worked up to 295lbs x 6 (PR)

2. Leg Press (Drop Set)

400lbs x 10
300lbs x 12
200lbs x 10
100lbs x 30

3. Leg Curls

50lbs x 10
60lbs x 10
70lbs x 8 + 2 half reps
50lbs x 10

4. BB Curls

45lbs x 10 x 3 sets (10 seconds rest between sets)
80lbs x 8

5. Lat Pull Downs

150lbs x 10 x 2 sets

Dark Side Training - Overhead Press

A.M Training


1. Bodyweight Squats

1 set x 50 reps


2. Push Ups

2 sets x 25 reps



P.M Training

1. Seated Cable Row

215lbs (not a typo- this machine was much easier for some reason lol) x 8
190lbs x 8
170lbs x 8



2. Overhead Press

120 x 10
115 x 6

3.  Chin Ups

2 sets x 5 reps


4. Push Ups

5 sets x 20 reps

5. Neck Bridge

x 20, 10, 15, 20

6. Bodyweight Squats

2 sets x 50 reps

Evening Bodyweight Conditioning - BW Squats + Push Ups

1. Bodyweight Squats

Total 110 reps

1 set x 50
1 set x 60


2. Push Ups

Total 110 reps

4 sets x 25
1 set x 10

Bodyweight Conditioning - Push Ups and BW Squats

1. BJJ - 1 hour

2. Bodyweight Squats

Total 105 reps

1 x 50 reps
1 x 55 reps

3. Push Ups

Total 105 reps

4 x 20 reps
1 x 25 reps

Dark Side Training: Deadlifts

1. Deadlift

Worked up to 340lbs x 10

Note: Low back still hasn't recovered from the squatting on Sunday.


2.  Bicep Curls

70lbs x 8 x 2 sets
70lbs x 10 x 1 set


3.  Seated Cable Row

100lbs x 10 x 3 sets


4.  Neck Bridge

3 minute hold

5. DB Bench

85 x 7 (PR)
90 x 4

6. Push Ups

100 reps

7. Bodyweight Squats

100 reps

Bodyweight Conditioning - Neck Bridge, Push Ups, Bodyweight Squats

1. Neck Bridge

Hold for 3 minutes


2. Push Ups

100 reps

3. Bodyweight Squats

100 reps

Dark Side Training - Squats

1.  Squats

140 x 5
180 x 4
210 x 3
245 x 2
280 x 1
245 x 15 (PR)

2. Chin Ups

BW x 8
BW x 8
20lbs x 6
BW x 8

3. DB Incline Bench

65lbs x 10 x 3 sets

4a. Leg Extensions (Focus on contraction)

50lbs x 20
60lbs x 20


4b. Leg Curls (Focus on contraction)

50lbs x 15
60lbs x 15

Dark Side Training - Deadlifts & Overhead Press

1. Deadlift

270 x 4
295 x 3
340 x 2
405 x 1

340 x 15 (Big PR- 315 x 15 last week)

2. Overhead Press

115 x 10
100 x 13


3. Dips

2 x 12, 10

4. Chin Ups

4 sets of 5

5. Lat Pull Downs

130 x 12
140 x 12
120 x 12

Bodyweight Conditioning - Burpees+ BW Squats + Push Ups

1. Burpees

1 x 20 reps
8 x 10 reps

2. BW Squats

4 x 25 reps (20-30 second rest between sets)


3. Push Ups

5 x 20 reps

Dark Side Training: DB Bench

1. Neutral Grip DB Bench

50x10
60x10
85x6 (PR)
80x6
60x10

2. Chin Ups - 40 total reps

10
6
8
8
8

3.  Push Ups

5 x 20 reps

Dark Side Training: Bench + Squat

1st November 


1. DB Bench

4 x 8-10


2. Cable Rows

2 x 15


3. 1km run - 5 minutes 30 seconds and then walked 10 minutes



4th November - Disappointing session today considering I did 270 x 12 last week..


1. Squat

295 x 4
270 x 6
245 x 5

2a. Leg Extensions

80lbs x 20
120lbs x 20
110lbs x 20
100lbs x 20


2b. Swiss Ball Hamstring Curls

BW x 15
BW x 20
BW x 20
BW x 25

3. Close Grip Chin Ups

BW x 11, 8, 8, 8, 8 = 43 total reps

Dark Side Training - Deadlifts

1. Overhead Press

120 x 10
90 x 12


2. Deadlift

Worked up to 315 x 15 (PR - I think.)

3. Leg Extensions

40 x 20
60 x 20
80 x 20
100 x 20
80 x 20

4. Chin Ups

2 x 6

5.  Hammer Strength Incline Press

45/side x 15
55/side x 15
60/side x 15

6. Bicep Curls

Empty bar x 12
55 x 12
65 x 8

7. Lat Pulldowns

150 x 10 x 3 sets

Dark Side Training - Squats

1. Squats

Worked up to 270lbs x 12 (PR)

2. Deadlift

360lbs x 1

3. Leg Extensions

4 x 20

60 x 20
80 x 20
100 x 20
90 x 20

4. Leg Curls

4 x 10-12

50 x 12
80 x 10
60 x 12
50 x 12

5. Seated Calf Raises

90lbs x 30 reps (Normal 10, Toes In 10, Toes Out 10)

Dark Side Training -DB Bench & Stiff Leg Deadlifts

1. DB Bench

55x10

65x10

85x5

70x12

65x10

2. Close Grip Chins

3 x 8

3. Elevated Stiff Leg Deadlifts

135x10

180x8

225x6

270x10

245x10

4. Rows

100x10

120x10

140x12

100x20

5. Lat Pulldowns

120x10

150x8

110x12

130x10

120x12

Bodyweight Conditioning - Burpees, Push Ups, Squats, Sit Up

1. 50 Burpees
    50 Push Ups
    100 Bodyweight Squats
    50 Sit Ups

Dark Side Training - OHP & Squats

1. Overhead Press

115 x 11

1 minute rest

115 x 5


2. Squats

150 x 5
180 x 4
225 x 3
250 x 2
295 x 1

250 x 13 (PR)
225 x 10 (High Bar)

3. Pull Ups

3 sets x 5 reps (Focused on back stretch)

4. Bicep Curls (Run the rack)

40lbs x 8
35lbs x 8
30lbs x 6
25lbs x 12

5. 20lb Plate Front Raise

4 sets x 25 reps


6. Seated Calf Raises (3 second eccentric)

50lbs x 30  (10 toes forward, 10 toes in, 10 toes out)



7. Leg Curls (Slow eccentric)

40lbs x 12
60lbs x 10
60lbs x 8
50lbs x 8   (5 second eccentric)

Dark Side Training - BJJ & Weights

A.M. Workout


BJJ - 1 hour practice


P.M. Workout

1. Reverse Grip Bench

Worked up to 165lbs x 10

2. Stiff Leg Deadlifts


Conventional Deadlift 360x 1

Stiff Leg: 135 x 15, 180 x 8, 315 x 5, 270 x 8


3. DB Incline Bench

50x10
60x8
50x15
50x8


4. BJJ - 30 minutes practice with friend



5. Lat Pulldowns

110x15 -Pronated
120x12-Pronated
150x6-Supinated
120x8- Supinated
100x8- Supinated


6. Seated Cable Rows

100x12
120x10
140x8
120x15

Dark Side Training- OHP, Squats, DB Incline Bench, Rows, Curls, Leg Curls

1. Overhead Press

135 x 3
110 x 10

2. Squats

285 x 1
250 x 12

3. DB Incline Bench

35 x 15
55 x 15
60 x 12
55 x 10
65 x 8

4a. Hammer Strength Rows (Weight is per hand)

45 x 20
55 x 12
65 x 12
80 x 12
45 x 20
55 x 12

4b. T-Bar Rows

50 x 15
60 x 12
60 x 12

5. Empty Bar Curls

60 reps (in one go)

6. Leg Curls

40 x 15
50 x 12
60 x 10
50 x 8


7. BJJ practice - 30 minutes

Tabata Conditioning - Burpees, Push Ups, Bodyweight Squats and Jumping Jacks

1.  Warm Up

100 Jumping Jacks
10 Burpees
10 Push Ups
10 Bodyweight Squats


2. Tabata Intervals 4 minutes - 20 seconds on/10 seconds off - x 4 circuits


a. Burpees - 4 minutes

IMMEDIATELY followed by:

b. Push Ups - 4 minutes

IMMEDIATELY followed by

c. Bodyweight Squats - 4 minutes

IMMEDIATELY followed by

d. Jumping Jacks - 4 minutes

Dark Side Training - Reverse Grip Bench, Pulldowns, Incline Machine Press, Stiff Leg Deads & Seated Rows

1. Reverse Grip Bench Press

6 x 15, 12, 10, 8, 6, 2

90 x 15
115 x 12
135 x 10
155 x 8
160 x 6
180 x 2
205 x 2 (Failed 3rd)

2. Pulldowns

5 x 12, 10, 10, 8, 8

100 x 12
110 x 10 (Supinated)
120 x 10 (Supinated)
130 x 8 (Supinated)
100 x 8 (Pronated)

3. Incline Machine Press

5 x 12, 10, 8, 8, 6

90 x 12
110 x 10
130 x 8 x 2
150 x 6


4. Elevated Stiff Leg Deadlifts

5 x 12, 10, 8, 6, 6

135 x 12
180 x 10
205 x 8
225 x 6
245 x 6

5. Seated Cable Row

5 x 10, 8, 8, 6, 6

100 x 10
120 x 8 x 2
140 x 6
160 x 6

Dark Side Training - Overhead Press, Squats, Chins, Leg Curls & Lat Pull Downs

1. Overhead Press

100lbs x 16 - 1 minute rest, 8

2. Squats

275lbs x 1

235lbs x 15
205lbs x 20

3. Leg Curls

50lbs x 15
60lbs x 10
50lbs x 10
40lbs x 8

4. Chin Ups

3 Reps
8 Reps
8 Reps
5 Reps
Mixed Grip x 6
5 Reps

5. Lat Pull Downs

100lbs x 12
120lbs x 12
120lbs x 12
120lbs x 8

6. BJJ Practice 20 minutes

Anaerobic Blackjack - Burpees and Push Ups

1. Burpees & Push Ups


I completed this in 55 minutes and 44 seconds- although this time, I didn't do Dive Bomber Push ups.

Last time: 1 hour and 19 minutes and 39 seconds

20 Burpees
1 Push up

19 Burpees
2 Push ups

18 Burpees
3 Push Ups


17 Burpees
4 Push Ups


16 Burpees
5 Push Ups


15 Burpees
6 Push Ups


14 Burpees
7 Push Ups


13 Burpees
8 Push Ups


12 Burpees
9 Push Ups


11 Burpees
10 Push Ups

10 Burpees
11 Push Ups

9 Burpees
12 Push Ups

8 Burpees
13 Push Ups

7 Burpees
14 Push Ups

6 Burpees
15 Push Ups

5 Burpees
16 Push Ups

4 Burpees
17 Push Ups

3 Burpees
18 Push Ups

2 Burpees
19 Push Ups

1 Burpee
20 Push Ups

Burpees, Sit Ups and Push Ups

1. 10 Minutes Non Stop:

Burpees x 30 seconds
Sit Ups x 30 seconds


2. 50 Push Ups

Manual Labor + Dark Side Training

1. 5 Hours of digging @ work lol.



2.  Reverse Grip Bench Press

180lbs x 5
155lbs x 10 - 1 minute rest - 155lbs x 5


3. Leg Press

300lbs x 15
400lbs x 15
200lbs x 50 (Rest pause)


4. Pull Ups
2 x 6 reps BW

5. Seated Cable Rows (variety of grips)

80lbs x 100 total reps (Sets of 20)

6. BB Shrugs

135lbs x 100 reps

7.  BJJ Practice

30 minutes BJJ practice with brother

100 Burpees and 100 Sit Ups

1.10 x 10 Burpees

60 seconds rest between sets


IMMEDIATELY

2. 10 x 10 Sit Ups

60 seconds rest between sets

Dark Side Training

1. Overhead Press

Just messed around and got a pump.

2. Squat

270 x 1
235 x 12

3. Stiff Legged Deadlift

135 x 5
180 x 5
205 x 12
180 x 12

4. Lat Pull Downs

Total 100 reps (100-120lbs)


5. Brazilian Jiu Jitsu

Closed guard practice

Conditioning: Jump Rope

30 seconds x intense jump roping
30 seconds x VERY EASY jump roping

25 minutes

Dark Side Training - Chest, Shoulders, Triceps & Back

1.DB Bench

45lbs x 10
50lbs x 10
80lbs x 10, 2, 1 (Rest Pause)

2.DB Overhead Press

50lbs x 10
35lbs x 15, 6, 5 (Rest Pause)

3.DB Triceps Extensions

30lbs x 8
45lbs x 8
60lbs x 8
50lbs x 10, 5, 5 (Rest Pause)
45lbs x 10

4. Lat pull downs

80lbs x 10
100lbs x 20, 8, 5 (Rest Pause)


5. T-Bar Rows

75lbs x 8 x 2 sets
60lbs x 8

6. Cable Rows

 80lbs x 20, 12, 8 (Rest Pause)

Brazilian Jiu Jitsu + Burpees

AM Training


1 hour of Brazilian Jiu Jitsu Class - Rear Naked Choke work + rolling



PM Training

30 seconds x Burpees
30 seconds x Shadow Boxing
30 seconds x Burpees
30 seconds x Shadow Boxing

1 minute rest


Repeat 3 times.

(4 x 2 minute rounds)

Warrior Challenge

1. Max Chin Ups in 1 minute

15 reps

(My brother did a VERY poor job of filming this)


15 seconds rest

2.  Max Push Ups in 1 minute


45 reps


15 seconds rest

3. Max Sit Ups in 1 minute

(I did these incorrectly)


18 reps

15 seconds rest

4. Max Bodyweight Squats in 2 minutes


85 reps

Work Capacity

30 Burpees
30 Push Ups
60 Bodyweight Squats
30 Sit Ups

(In 2 minutes)
10 Upa's
10 Leg Triangles
6 Hip Escapes (3 Left & 3 Right)
10 Leg Circles (Left and Right)
10 Bridges
5 Single leg bridges (Left and Right)

Dark Side Training # 2

1. DB Curls

Worked up to 35lbs x 12, 5, 3


2. Hammer DB Curls

25lbs x 12
35lbs x 12


3. Leg Curls

50lbs x 10
80lbs x 12

Immediately

60lbs x 7, 6


4. Squats

315lbs x 1

295lbs x 3.5 (Failed number 4)

Note: Never tried to pre-exhaust before squatting.

5. BJJ practice

Guard attacks and escapes.

Dark Side Training # 1

1. DB Incline Bench Press

75lbs x 11 RP


2. Klokov Press

75lbs x 7,4,4 RP

3. Reverse Grip Floor Press

135lbs x 18 RP

4. Lat Pull Downs

120lbs  x 25 RP

5. Deadlift

Worked up to 360lbs x 8

Note: Just tried to get a pump today.


6. BJJ Practice

Rolled for 30 minutes with my brother practicing technique.

Squat ＋ BJJ

1. Squat

Worked up to 315 x 1 then 305 x 3

2. BW One Legged Squats

1 x 50 reps / leg


3. Leg Curls

1 set of 20


4. BJJ practice


Practiced escapes from side mount and mount.

Work Capacity

30 Burpees
30 Push Ups
60 Bodyweight Squats
30 Sit Ups
Shadow Boxing x 2 minutes


Increased Burpees, Push ups and sit ups by 5 reps each and bodyweight squats by 10 reps.

Reverse Grip Bench Press

1. Reverse Grip Bench Press

Worked up to 190lbs x 5

Super set with Pull Ups

6 sets of 5 reps
1 set of 10 reps


2. Klokov Press

65lbs x 10 x 5 sets

Super set with Chest supported Rows

90lbs x 10
90lbs x 20
50lbs x 20
70lbs x 20
80lbs x 20

3. Neck Harness

35lbs x 50

Weightless neck flexions x 50

4. Brazilian Jiu Jitsu Practice

40 minutes

Brazilian Jiu Jit-su + Turkish Get Ups

1. Turkish Get Ups



Worked up to 2 set of 3 reps w/ 12kg (26lbs)

1 set of 3 w/ 16kg (35lbs)

- Just worked on the movement today.

2. Brazilian Jiu Jitsu Practice


Worked on refining side control escapes and mount position

Brazilian Jiu-Jitsu + Squats & Press + Brazilian Jiu-Jitsu

1. Brazilian Jiu Jitsu (Open Mat 1 hour 45 minutes)

11am to 12:45pm


Worked on Side Mount and Mount escapes.


2. Squat



205lbs x 5
225lbs x 5
260lbs x 8
315 x 1

3. Press

95lbs x 5
115lbs x 5
130lbs x 5

4. Incline DB Bench

55lbs x 10
65lbs x 10
55lbs x 10

3. Pull Ups

3 sets x 5 reps

4. Lat Pull Downs

120lbs x 20
100lbs x 20
100lbs x 20
100lbs x 20
80lbs x 20

5. Brazilian Jiu-Jitsu

30 minutes practice with brother

Work Capacity + Sprained Ankle

I haven't been logging for the past few days because I sprained my ankle during Brazilian Jiu-Jitsu practice- someone sat on it lol.



Anyway, my ankle feels a little bit better although it still feels a bit stiff.


25 Burpees
25 Push Ups
50 BW Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Squat + Deadlift

1. Squat

Bar x 10 x 2 sets
90lbs x 3
135lbs x 2
180lbs x 2 x 2 sets
205lbs x 1
225lbs x 1
245lbs x 1
270lbs x 1
295lbs x 1 (Belt)
315lbs x 1 (Belt)
335lbs x 1 (Belt - Bodyweight PR)

2. Deadlift

Worked up to 405lbs x 1

3. Chin Ups

3 sets of 5 reps

4. Seated Cable Rows

80lbs x 25
80lbs x 25
60lbs x 25
80lbs x 25

5. Brazilian Jiu Jitsu practice

Anaerobic Blackjack (John Hackleman Workout)

My friend Reg just challenged me to a crazy bodyweight workout.

20 burpees
1 dive bomber push up

19 burpees
2 dive bomber push ups

18 burpees
3 dive bomber push ups

17 burpees
4 dive bomber push ups

16 burpees
5 dive bomber push ups

15 burpees
6 dive bomber push ups


14 burpees
7 dive bomber push ups


13 burpee
8 dive bomber push ups


12 burpees
9 dive bomber push ups

11 burpees
10 dive bomber push ups

10 burpees
11 dive bomber push ups

9 burpees
12 dive bomber push ups

8 burpees
13 dive bomber push ups


7 burpees
14 dive bomber push ups

6 burpees
15 dive bomber push ups

5 burpees
16 dive bomber push ups

4 burpees
17 push ups (started doing normal push ups at this point because I felt pain in my shoulder joint)

3 burpees
18 push ups

2 burpees
19 push ups

1 burpee
20 push ups



I completed this in 1 hour 19 minutes and 39 seconds. lol...

Reverse Grip Bench + Deadlifts + Brazilian Jiu-Jitsu Practice

1. Reverse Grip Bench Press

Worked up to 185lbs x 4

2. Deadlift

Worked up to 380lbs x 1


Didn't feel like doing any assistance work

3. Brazilian Jiu-Jitsu (with my brother)

Brazilian Jiu-Jitsu

BJJ Technique Practice - 1 hour


1. Warm up

2. T-Clinch to Hip Throw

2. Arm Triangle from Side Mount

3.  North South Choke to Side

Work Capacity

25 Burpees
25 Push Ups
50 BW Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Squats + Strict Press + Deadlift

1. Squats

Worked up to 295lbs x 5

2. Strict Press

Worked up to 140lbs x 3

3. Deadlift

405lbs x 1 (No Belt)
360lbs x 3

4. DB Incline Bench

45lbs x 20, 20
55lbs x 10
65lbs x 8

5.  Wide Grip Lat Pull Downs

100lbs x 20, 20, 20, 20
80lbs x 20

6. Brazilian Jiu Jitsu and Heavy Bag Conditioning

Strict Press + Reverse Grip Bench Press

1. Strict Press

145lbs x 1

2. Reverse Grip Bench Press

185lbs x 3 x 6 sets


This idiot blocked the last rep so I couldn't get it on video so I said, fuck. I'm doing it again. Did 6 sets instead of 5.


3. Shoulder Superset

20lbs x 20 Front Raise
15lbs x 20 Lateral Raise

20lbs x 20 Front Raise
15lbs x 20 Lateral Raise

15lbs x 20 Front Raise
5lbs x 20 Lateral Raise

4. Empty Bar Bicep Curls

2 x 20 reps (45lbs)

5. Heavy Bag Conditioning

Worked on some left jabs and right crosses

Strict Press + Squat + Deadlift

1. Strict Press

130 x 6

2. Squat

205 x 3
235 x 3
270 x 10 (Belt)

3. Deadlift

270 x 5
315 x 3
335 x 3
315 x 3 (1.5" Deficit)

4. DB Incline Bench

50 x 10
55 x 8
65 x 10
55 x 8
50 x 10 (I might have done two sets.)

5. Pull Ups

6 x 5 reps

6. Rear Delts

Some reps with 15lbs

7. Heavy Bag Conditioning

Work Capacity Workout

Thursday

25 Burpees
25 Push Ups
50 Squats
25 Sit Ups
Shadow Boxing x 2 Minutes

Beginner Brazilian Jiu Jitsu + Strict Press

Tuesday


1 1/2 hours of Brazilian Jiu Jitsu training (First class ever)


Wednesday


TERRIBLE session. Will repeat this again on Sunday.


1. Strict Press


135 x 1


2. Reverse Grip Bench Press

180 x 3 x 5 sets

Work Capacity Workout # 3

25 Burpees (These felt much much better today)
25 Push ups
50 Bodyweight Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Power Clean + Squat + Strict Press

1. Power Clean

180lbs x 1

Worked up to 135lbs x 10

2. Squat

190lbs x 5
225lbs x 5
250lbs x 7

3. Strict Press

135lbs x 4
125lbs x 6

4. Pull Ups

5 x BW
5 x 20lbs
5 x BW
5 x BW
5 x BW
5 x BW

5. DB Incline Bench

60lbs x 10
65lbs x 8
55lbs x 8
50lbs x 10
45bs x 9

6. Rear Delt Laterals

15lbs x 15
15lbs x 15
15lbs x 12


7. Heavy Bag Conditioning

Work Capacity Workout # 2

Did the same thing as yesterday.  I am so out of shape though having not really done any type of real conditioning work.

25 Burpees (with push ups)

25 Push ups

50 Bodyweight Squats

25 Sit ups

Shadow Boxing x 2 minutes

Work Capacity Workout

25 Burpees
25 Push Ups
50 Bodyweight Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Conditioning - Heavy Bag Work

1. DB Curls

5-6 sets of 8-10 w/ 30lbs

2.  Bent over rear laterals


15lbs x 10-15 x 3 sets

3. Heavy Bag Work

Working on technique which sucks - I'm not engaging my hips enough...

2 x 2 minute rounds

Reverse Grip Bench Press + Deadlift

1. Reverse Grip Bench Press

195lbs x 1 x 10 sets


2. Deadlifts

380lbs x 1 x 10 sets

3. DB Incline Bench

40lbs x 15
55lbs x 10
65lbs x 8
55lbs x 6
40lbs x 12

4. DB Side Laterals

15lbs x 15, 12, 10

Barbell Rows

1. Barbell Rows

180 x 5
205 x 3
235 x 8

2. Pull Ups - 44 total reps

Palms away 4 sets x 5 reps
Palms facing 4 sets x 3 reps
Neutral Grip 4 sets x 3 reps

3. Jump Rope

100 double leg
50 left
50 right
50 alternating
50 high knees
100 double leg

4. Heavy Bag work

Squat + Strict Press

1. Squat

135 x 10
180 x 10
225 x 1
245 x 1
270 x 5
245 x 5

2. Strict Press

100 x 3
115 x 3
125 x 7

3. Deadlift

Worked up to 360 x 2

4. Heavy Bag Work

(50 left jab, 50 right cross,  50 1-2, and some more) x 2

Deadlift + Klokov Press

1. Deadlift

135 x 3
225 x 3
270 x 2
315 x 3
360 x 1
380 x 1
405 x 1
425 x 1 (Bodyweight, no belt PR lol)

335lbs x 3 x 2 sets

2. 3"Elevated Stiff Leg Deadlifts

205 x 5 x 2 sets

3. Klokov Press

Worked up to 120lbs x 1

4. Pull Ups

BW x 3
20lbs x 3
BW x 12, 5, 2 (Rest Pause)

5. Lat Pull downs

120lbs x 10 x 3 sets

Reverse Grip Bench + Incline DB Bench + Barbell Rows

1. Reverse Grip Bench

135 x 3
155 x 3
170 x 3
180 x 1
205 x 1
170 x 5
170 x 4

2. Incline DB Bench

40 x 8
55 x 8
50 x 10

3. Barbell Rows

170 x 3
195 x 3
225 x 10 (Rep PR)
170 x 12 (Rep PR)

4. Seated Cable Rows

80 x 10 x 3 sets
100 x 8

4. Heavy Bag Conditioning

(50 left jab, 50 right cross, 50 combo) x 2

Squats + Klokov Press

1. Squats

Bar x 10
90lbs x 3
135lbs x 3 x 3 sets
180lbs x 2 x 2 sets
205lbs x 2
225lbs x 2
245lbs x 2
270lbs x 2
295lbs x 2 (PR w/ no belt and @ 35lbs lighter)

245lbs x 5
225lbs x 5 (Pause - high bar)

2. Stiff Leg Deadlift

225lbs x 5
205lbs x 10

3. Klokov Press

115lbs x 2 (PR)
90lbs x 5 x 3
95lbs x 5

4. Heavy Bag Conditioning

(50 left jab, 50 right cross, 50 combo's ) x 2

5. Ab Machine

5-6 sets of 8-10

Squats + Reverse Grip Bench + Weighted Pull Ups

1. Squats

115lbs x 5
135lbs x 10
180lbs x 5

2. Reverse Grip Bench Press

125lbs x 5
145lbs x 5
160lbs x 10

3. Weighted Pull Ups

10lbs x 5
20lbs x 4
35lbs x 3
45lbs x 2
65lbs x 1
45lbs x 4
20lbs x 7

4. Heavy Bag

(50 jab, 50 cross, 50 combo) x 2

Squats + DB Bench + Barbell Rows

Low back wasn't functioning AT ALL because of the back raises I did on Monday lol.

1. Squats

190 x 5
225 x 5
250 x 5
230 x 5

2. DB Bench

55 x 20
65 x 10
55 x 8 (DB Incline)

3. Barbell Rows

155 x 5
180 x 5
205 x 7

4. Heavy Bag

(50 left, 50 right, 50 combo's) x 2

Strict Press + Deadlifts

1. Strict Press

105lbs x 5
115lbs x 3
135lbs x 5

2. Klokov Press

90lbs x 8
105lbs x 1
90lbs x 3

3. Deadlifts

300lbs x 3
340lbs x 3
380lbs x 5

4. 1.5" Deficit Deadlifts

315lbs x 1 x 10 sets (30-45 seconds between sets)
335lbs x 1 x 1 set
360lbs x 1 x 2 sets (45 seconds rest between sets)

5. Back Raises

BW x 20
10lbs x 12 x 2 sets

6. Hammer Strength Row

155lbs x 10
110lbs x 10 x 5 sets

7A. Curls

60lbs x 12
60lbs x 12

7B. Seated Calf Raises

70lbs x 15
70lbs x 15

8. Conditioning

Reverse Grip Bench

1. Reverse Grip Bench Press

Worked up to 190lbs x 3

155lbs x 5 x 3 sets (All reps paused)

2. Reverse Grip Incline Bench Press

135lbs x 8, 7

3. Weighted Pull Ups

10lbs x 3
20lbs x 3
45lbs x 1 x 5 sets
45lbs x 2 (Chin up grip)
BW x 2
BW x 10

4. Triceps Pushdowns

65lbs x 10
65lbs x 10

5. 1 Mile Walk (1.6 Km) @ 5.5 km/h

17:32 minutes

The Dark Knight Rises (Twice in 7 hours)

The Dark Knight Rises (Twice in 7 hours. Yes, I'm crazy.)

*Spoilers* Do not read on, if you haven't seen the film *Spoilers*

Four years. We've waited four years for 'The Batman' to return to the big screen and last night; the wait was finally over... and it was well worth it.


'The Dark Knight Rises' is set 8 years after the events of 'The Dark Knight' where Batman took the blame for the crimes that Harvey Dent committed. Since then, the Harvey Dent Act has been set up to keep organized crime to pretty much zero. Gotham is safe and no longer needs Batman.


That is.... until Bane shows up.

Bane, if you've read the comics or did some reading, is the villain who's known for breaking Batman's back. Bane is not only Batman's match physically, but he is actually not mentally challenged.... unlike the piece of shit that 'Batman & Robin' was (Fuck you George Clooney). 

Fans expressed their doubts about Bane's voice when the first few trailers emerged on the Internet. However, I didn't have any problems hearing what he had to say so I assume they did some work on his voice.

Anne Hathaway -- Selina Kyle -- the actress, who everybody rejected when she was announced, did an excellent job in my opinion. She brought out a totally different side that we've never seen in Bruce Wayne/Batman and this was very interesting to say the least.. Especially when she's able to steal Bruce's Lamborghini and disappear in front of The Batman. 

  

"So that's what it feels like..." - The Batman 

Michael Caine didn't have much screen time in this one but delivered a very emotional performance especially when he tried to persuade Bruce to stay out of the fight.

"I never wanted you to come back to Gotham. I knew there was nothing here for you but pain... and tragedy..." - Alfred

Gary Oldman, Joseph Gordon Levitt and Marion Cotillard all did a magnificent job as the supporting cast of the film. Commissioner Gordon's injury in the film kinda pushes Batman to come back from retirement. JGL also plays a part in instilling some confidence back into Bruce Wayne.

The Scene That Gave Me Goosebumps

After Bane and his crew crashed Gotham Stock Exchange, the cops tried to chase them down into this tunnel. This was the scene which gave me goosebumps. Coupled with Han Zimmer's epic music, Batman's first appearance in 'The Dark Knight Rises' had me on the edge of my seat!

The Fight Scenes

The Dark Knight Rises had two major fight scenes and boy, were they grueling. This marks the first time in cinematic history where The Batman has been defeated in hand to hand combat. He was totally outmatched the first time he fought Bane, as he was in a weakened state.

The second scene was also the first time we've seen Batman appear in broad daylight in this trilogy. Overall, I enjoyed the action scenes a lot but if there was one thing I didn't like in this movie, it would be the fact that I wish Batman would have had a been more screen time.

Necessary Evil and Twists

Basically, the story's about Bane and Miranda Tate (AKA Talia Al Ghul) trying to destroy Gotham, as Ra's Al Ghul (Talia's father) once tried to do but failed. They get their hands on Wayne Enterprises' Clean Energy Reactor Core and turn it into a nuclear weapon. Miranda had everybody fooled in the first place and even gained the trust of Bruce Wayne until he stabs Bruce in the back... at the end of the movie.

In my opinion, this was a very good twist but may appear unnecessary to those who do not know the origins of Talia.

The Café Scene

Earlier in the film, Alfred described his visions when he would go on vacation whilst Bruce wasn't in Gotham (prior to The Batman). He had hoped that, during his travels, he would have seen Bruce in a café with a wife and maybe some children.

This tied in heavily with the end after we see Batman seemingly make the ultimate sacrifice.

"You don't owe these people anymore, you've given them everything.." - Selina Kyle

                                       

                                         "Not everything... not yet..." - Batman

Even though Batman, Selina, Gordon and John Blake successfully stopped Bane and Talia from manually detonating the nuclear bomb... it was still an imminent threat. So Batman takes the nuclear bomb on his aircraft, The Bat, and flies it out of Gotham and makes the ultimate sacrifice. He flies off into the distance and we see the bomb explode. We were told that there was no auto-pilot on the Bat so this meant the end of Bruce Wayne/The Batman...

Or does it...?

After an emotional scene with Alfred returning and crying in front of Bruce's tombstone, we see a scene where it is revealed that John Blake (who is actually Robin) will take up the mantle, as he discovers the Bat Cave and becomes Gotham's protector.

Finally, the ending scene shows Alfred in a café by himself, as he had described before, and he looks across and sees Bruce Wayne and Selina Kyle. They both smile and nod and it ends.

The movie was EPIC. Gotham is safe from Bane and Talia and Bruce Wayne finally gets to rest his soul and live a peaceful life with Selina.

A Third Time In IMAX

Yes. I am watching it a third time in the near future but it will be in IMAX.

Thank you to Mr. Nolan and the rest of the cast (Christian Bale, Michael Caine, Gary Oldman and co) for bringing this epic trilogy to the big screen because without you guys, superhero movies would still be shitty as hell.

Squats + DB Bench + Barbell Rows

1. Squats

225lbs x 5
255lbs x 3
285lbs x 1
295lbs x 1 (Belt)
270lbs x 5 (Belt)

2. DB Bench

55lbs x 10
65lbs x 10
70lbs x 11

3. Barbell Rows

180lbs x 5
205lbs x 3
235lbs x 1
270lbs x 2
235lbs x 5

Z Press + Deadlift + Barbell Rows

1. Paused Bench

155lbs x 3 x 5 sets

2. Z Press

90lbs x 3 x 2 sets
115lbs x 3
125lbs x 2

3. Deadlift

270lbs x 2
315lbs x 2
360lbs x 2
380lbs x 2
405lbs x 2 (Touch & Go)
380lbs x 1
360lbs x 2

4. Barbell Rows

205lbs x 3 x 5 sets

5. Seated Calf Raises

110lbs x 8
70lbs x 20
70lbs x 10 x 3 sets

Squat + Bench + Weighted Pull Ups

1. Squat

180 x 3
205 x 3
225 x 3
270 x 3
255 x 3
270 x 3 (Belt)

2. Paused Bench

135 x 3
155 x 3
170 x 3

3. Incline Bench

90 x 8
135 x 8
115 x 8

4. Weighted Pull Ups


Bodyweight: 186lbs

BW x 5
10lbs x 5
20lbs x 3
35lbs x 2
45lbs x 1
55lbs x 1
65lbs x 1
45lbs x 4
BW x 10

Press + Reverse Grip Incline Press + Chin Ups

1. Strict Press

135lbs x 3 singles

135lbs x 2

2. Reverse Grip Incline Press

135 x 6

3. Chin Ups

BW x 10, 8, 7

Squats + Rows

1. Squats

190 x 3
215 x 3
245 x 3
270 x 5 singles
270 x 2 (Missed the third one because the bar hit the safety pins. I was really pissed lol)

2. Rows

170 x 3
195 x 3
225 x 3

Reverse Grip Bench Press

1. Reverse Grip Bench Press

  90lbs x 5
105lbs x 4
125lbs x 3
145lbs x 2
155lbs x 1

145lbs x 12 (1 minute rest)
145lbs x 7

2. Barbell Curls

45lbs x 12
55lbs x 10
65lbs x 8
55lbs x 10
45lbs x 12

3. Face Pulls

30lbs x 20,20,20,40

Deadlift

1. Deadlift (Dead stop- No touch & go)

295x2
315x2
360x2
315x5
270x5
235x5

2. High Bar Pause Squats

180lbs x 5 x 3 sets

Starting really light here.

3. Stiff Legged Deadlift

180lbs x 5 x 3 sets

4. Weighted Sit Ups

10lbs x 8 x 3 sets

5. Neck Work

Extensions w/ 35lbs x 50 reps
Flexions w/ 10lbs x 50 reps

Strict Press

1.  Strict Press

90x8

115x8,8,7

2. Seated DB Press

30x10

35x10

40x10

3. Rear Delt Flyes

20x12

20x10

15x20

15x12

4. Machine Shoulder Press

40x20

60x9

40x10

Klokov Presses + Pull Ups + Deadlifts

2nd July 2012

1a. Klokov Press

90lbs x (1,2,3,4,5) x 2 ladders

1b. Wide Grip Pull Ups

BW x (1,2,3,4,5) x 2 ladders

2. Triceps Pushdowns

65lbs x 10 x 2 sets
70lbs x 5 x 2 sets


3rd July 2012


1. Deadlifts (30 minutes)

360lbs x 3 x 4 sets
360lbs x 1 x 14 sets

2. Bicep Curls (1 minute rest between sets)

65lbs x 10
65lbs x 8
65lbs x 7
65lbs x 5
65lbs x 4
65lbs x 4

3. Lat Pull Downs

105lbs x 30

Squats + Rows + DB Bench

1. Squats

180 x 10 x 2 sets
205lbs x 10
225lbs x 10

2. Barbell Rows

155 x 5
180 x 5
205 x 5

3. DB Bench

50 x 20
80 x 5
60 x 13

Deadlift

1. Deadlift (30 Minutes Time Limit)

380lbs x 1 x 4 sets

360lbs x 13 total reps in the form of singles and doubles


2. Lat Pull Downs & Barbell Curls

110lbs to 165lbs x 6 - 15 reps - Lat Pull Downs x 4 sets

45lbs x 10-20 reps x 4 sets

3. Bodyweight Calf Raises

100 reps

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3,4) x 6 ladders


1b. Wide Grip Pull Ups

BW x (1,2,3,4) x 6 ladders

2. Triceps Pushdowns

65lbs x 15

65lbs x 10

80lbs x 6, 65lbs x 4

Front Squats

1. Front Squats

180 x 3
225 x 1
255 x 1
245 x 1 x 8 sets
180 x 8

2. Neck Extensions

45lbs x 15 x 2 sets

3. Bodyweight Calf Raises

100 reps

Small Session: Assistance Work - Chest, Biceps + Calves

1. Pec Dec

85lbs x 15
80lbs x 8
70lbs x 10
60lbs x 10
60lbs x 12
50lbs x 10 (3-5 second pause at top)
50lbs x 10
50lbs x10

2. Barbell Curls

80lbs x 8, 4

3. BW Calf Raises

100 reps

(I am doing 100 reps of calf raises everyday for the next 23 days)

Squat Secret Training + Klokov Press + Pull Ups

1a. Squat Secret Training

Secret.

1b. Klokov Press

90lbs x (1,2,3,4) x 5 ladders

1c. Pull Ups

BW x (1,2,3,4) x 5 ladders

Barbell Rows

Since I performed like a fucking douchebag yesterday... I was pissed so I decided to row again today.


1. Barbell Rows

225lbs x 4
225lbs x 9 (PR)
245lbs x 3 (PR)
270lbs x 1 (PR)


2. Deadlift  (No belt)

405lbs x 1  (No belt and BW-- 189lbs -- PR)

Squats + Klokov Press + Wide Grip Pull Ups

1. Squats

280lbs x 4 singles

Secret Training

2a.  Klokov Press

90lbs x (1,2,3,4) x 4 ladders


2b. Wide Grip Pull Ups


BW x (1,2,3,4) x 4 ladders

3.  Barbell Rows

225lbs x 4 x 2 sets

4. Neck Harness

Extensions 45lbs x 50 x 1

Flexion 10lbs x 50 total reps

Small Workout - Bodybuilding Assistance Work

1. Pushdowns, Curls, Pull Downs & Pec Dec (x 4 circuits)

60lbs x 12 - Pushdowns
45lbs x 12 - BB Curls
100lbs x 12 - Lat Pull Downs
85lbs x 12 - Pec Dec

2a. Face Pulls

30lbs x 12 x 3 sets

2b. Close Neutral Grip Lat Pull Downs

100lbs x 12 x 3 sets

Klokov Press + Bench + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3,4) x 3 ladders


1b. Wide Grip Pull Ups

BW x (1,2,3,4) x 3 ladders

2. Reverse Grip Bench Press

180lbs x 12 singles (20-45 seconds rest)

3. Squat

Worked up to 270lbs x 1

230lbs x 3 x 2 sets
245lbs x 2

Snatch Grip Deadlift

1. Snatch Grip Deadlift (60 seconds rest)

335lbs x 1

325lbs x 1 x 15 sets

2. Bodyweight Behind Neck Push Press (189lbs BW)

135 x 3
155 x 1
180 x 1
190lbs x 4

3. Bent over lateral raises

20lbs x 10 x 2 sets
15lbs x 12 x 1

4. Pec Dec

70lbs x 35
70lbs x 10 x 3 sets

5. Triceps Rope Pushdowns

Some reps with 60lbs and 35lbs

Squats + Barbell Rows + Klokov Press + Wide Grip Pull Ups

1. Squats

270 x 1
295 x 1
230 x 5
205 x 5
180 x 5

2. Barbell Rows (90 seconds rest)

225lbs x 3 x 12 sets

3a. Klokov Press

90lbs x (1,2,3) x 10 ladders - Total 60 reps

3b. Wide Grip Pull Ups

BW x (1,2,3) x 10 ladders - Total 60 reps

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3) x 9 ladders

1b. Wide Grip Pull Ups

BW x (1,2,3) x 9 ladders

2. Calf Raises

Seated - 90lbs x 20
Standing - 180lbs x 30

3. Poundstone Curls

Empty bar x 49 reps

4a. Pec Dec

85lbs x 20
60lbs x 10
55lbs x 15
55lbs x 12
55lbs x 8
55lbs x 12

5. Lat Pull Downs

120lbs x 10
120lbs x 8

Snatch Grip Deadlift

1. Snatch Grip Deadlifts (20 seconds rest)

315lbs x 1 x 12 sets

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press

90lbs x (1,2,3) x 8 Ladders

1b. Wide Grip Pull Ups

BW x (1,2,3) x 8 Ladders

2.  Neck Crunches

45lbs x 10 x 2 sets
20lbs x 10
20lbs x 20

Small Session: Back and Bi's

1. Bicep Curls

45lbs x 20 x 5 sets - 100 total reps

2. Upright Rows

45lbs x 20, 10

Note: Can't seem to get these right so I stopped.



3. Lat Pull Downs

110lbs x 10
110lbs x 10
120lbs x 10
150lbs x 10
200lbs x 20 second eccentric/hold
120lbs x 6

Klokov Press + Wide Grip Pull Ups

1a. Klokov Press (Behind Neck Snatch Grip Presses)

90lbs x 1
115lbs x 1 (MAX)

90lbs x (1,2,3) x 7 ladders - 42 total reps

1b. Wide Grip Pull Ups


BW x (1,2,3) x 7 ladders - 42 total reps


2. Pec Dec

70lbs x 30
70lbs x 10 x 2 sets
60lbs x 10 x 3 sets
60lbs x 21

3. Neck Extensions and Flexions

45lbs x 50 reps Rest Pause (Extension)
10lbs x 50 reps rest pause (Flexion)

4. Abs

BW x 15, 12, 10

Jump Squats + Barbell Rows

1. Jump Squats

270lbs x 1 x 4 sets

Pause Jump Squats 225lbs x 1 x 15 sets (40 seconds rest)

2. Barbell Rows (90 seconds rest)

205lbs x 5 x 15 sets

3. Neck Work

45lbs x 50 reps (extension) Rest pause

45lbs x 50 reps (flexion) Rest pause

4. Sit Ups

BW x 12, 10, 10  (2 second pause)

Strict Press + Pull Ups

1a. Strict Press

125lbs x (1,2,3) x 6 ladders

1b.Wide Grip Pull Ups

BW x (1,2,3) x 6 ladders

2. Pec Dec

60lbs x 30

60lbs x 10

60lbs x 10

60lbs x 12

60lbs x 12

3. Barbell Curls

45lbs x 20 x 3 sets

45lbs x 40 x 1 set

Snatch Grip Deadlift

1. Snatch Grip Deadlift (40 seconds rest)

315lbs x 1 x 15 sets 

2a.   Pull Up Ladders

BW x 1,2,3 (x 5 ladders)

2b. Seated Calf Raises

90lbs x 10 x 5 sets

3. Sit Ups

5x10 x BW

Barbell Rows + Reverse Grip Pause Bench

I imagine that I am a dad with 2 adopted kids (Reverse Grip Bench and Barbell Rows). I have to divide time and attention between them to ensure that they 'grow'. The distance between the barbell and the squat rack is the time it takes me to go to work so I can earn money to support each lift.



1A. Barbell Rows (90 seconds rest)

205lbs x 4 x 15 sets

No Rest

1B. Reverse Grip Pause Bench

180lbs x 1 x 15 sets

2A. Barbell Curls

65lbs x 10 x 3 sets

2B.Face Pulls

40lbs x 10

45lbs x 10

30lbs x 15 x 2 sets