Voodooloco's Return to Athletics

Wednesday, August 3, 2016
Repetition Upper Body

Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
Flat DB bench press
30 x 15
40 x 12
50 x 5
80 x 12
80 x 10
80 x 8

Vertical pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Straight arm pulldowns
62.5 x 12
75 x 8
65 x 12

Group 2
Rear delt flies
20 x 12
20 x 12
20 x 12

Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
DB side press
40 x 12
40 x 12
40 x 12
40 x 12
Left side still struggles like crazy

Traps / Arms superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
Barbell shrugs
135 x 12
225 x 11
225 x 10
225 x 10
Shredding my hands, doing controlled since I'm not going heavy

Group 2
DB curls (8-10 reps each set)
27.5 x 10
27.5 x 10
27.5 x 10
 
Friday, August 5, 2016
Softball tournament

This was my first time playing in any softball tournament. The tournament was 1 pitch, so you had 1 pitch to either walk, hit or strike out. We went 0-3 and really wanted to work on our teams decisiveness on pitches.

Game 1:
Walk, HR (dead center), out swinging(lololol)
Game 2:
2 doubles, single, out swinging again
Game 3:
Walk, single, fly out that was caught over the fence line with bases loaded (that bastard stole my grand slam)

I have zero desire to play in anymore tournaments.
 
Monday, August 7, 2016
Repetition Upper Body

Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps.
Incline bench
45 x 12
95 x 10
135 x 10
165 x 12
165 x 12
165 x 7


Vertical pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Lat pulldowns
140 x 12
170 x 12
170 x 10
170 x 10

Group 2
Seated DB power clean
17.5 x 10
17.5 x 10
17.5 x 10

Welp. Gym closed an hour earlier than I thought it did oh well.

Today is one of those days where you just go in there with no drive and do the work because it's what needs to be done not because I actually want to do it.

I should have a normal lifting schedule this week due to no football.
 
Monday, August 8, 2016
Max-Effort Lower Body


MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:

Straight bar deadlifts
135 x 5
135 x 5
225 x 5
225 x 3
275 x 5
315 x 3



365 x 1 form went to shit will post videos



" So first glance, It doesn't look like you're getting lat tightness. Hands are wider than necessary. They should generally only be wider than they absolutely have to, to avoid your thighs. Feet look a wider than how I conventional.

But biggest thing I saw was probably lat tightness/pulling slack out of the bar before you pull

Your shoulders went forward. If you lock your lats in, pulling the bar to your body, your shoulders shouldn't dip forward like they did

As you drop your hips for the last time to start to pull, think about pulling the bar tight to your body, should eliminate slack in the bar in the process"

UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
Reverse lunge variation
45 x 12
95 x 12
135 x 6 nearly died from balance failure
135 x 8 no balance failures
135 x 8

HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
Reverse hyperextensions
Bw + 90 x 12
Bw + 90 x 12
Bw + 90 x 12
 
Last edited:
Wednesday, August 11, 2016
Max-Effort Upper Body

Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
Floor press
45 x 12
95 x 10
135 x 10
185 x 5
215 x 5

Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
DB bench
55 x 20
55 x 20

Horizontal pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Barbell rows
45 nope lower back is lit

Chest supported t bar rows
90 x 10
135 x 10
135 x 10
135 x 10

Group 2
Rear delt flyes
20 x 10
20 x 10
20 x 10

Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
Barbell shrugs
135 x 15
225 x 15
275 x 12
275 x 12

Elbow flexor exercise – Perform 3-4 sets of 8-15 reps of one of the following exercises:
Barbell curls (regular or thick bar)
45 x 12
65 x 12
65 x 12
 
Friday, August 12, 2016
Dynamic-Effort Lower Body

Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
Speed skaters
3 jumps
2 jumps
2 jumps
2 jumps
2 jumps

Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
Barbell reverse lunge, front foot elevated
45 x 6
45 x 10
95 x 10
95 x 10


Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
Hyperextensions
Bw x 12
Bw x 12
62 kb x 10
62 kb x 10

1 hour softball practice
 
Wednesday, August 3, 2016
Repetition Upper Body

Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
Barbell bench
45 x 12
135 x 8
135 x 8
155 x 15
175 x 15
175 x 15
175 x 10

It said 50-60% I'm not hitting anywhere near 300, but the rep range I could do more so I am. Still focusing on explosiveness.

Vertical pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Chin up
Bw - 40 x 10
Bw - 40 x 10
Bw - 40 x 10

Group 2
Scare crows
12.5 x 10
12.5 x 10
12.5 x 8


Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
DB lateral raises
20 x 12
20 x 12
25 x 11
25 x 10

Traps / Arms superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
DB shrugs
80 x 12
80 x 12

Group 2
DB curls
25 x 10
25 x 8
 
Monday, August 15, 2016
Max-Effort Lower Body

MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:
Squats
45 x 10
45 x 8
135 x 6
185 x 3
225 x 3
275 x 5
295 x 2 both reps were high



UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
Db bulgarian split squat
15 x 8
15 x 8
15 x 8

HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
Pull-throughs
57.5 x 10
57.5 x 10
57.5 x 10
 
Thursday, August 8, 2016
Max-Effort Upper Body

Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:
Close-grip grip bench
45 x 10
95 x 11
135 x 5
185 x 5
215 x 5 ezpz


Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. (Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).
Incline DB bench press
60 x 20
60 x 20

Horizontal pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
DB rows
90 x 10
90 x 8
90 x 8

Group 2
DB power cleans
15 x 10
15 x 10
15 x 10

Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:
Behind the back barbell shrugs
45 x 10
135 x 10
185 x 12
225 x 12
225 x 12
225 x 12
225 x 12

Elbow flexor exercise – Perform 3-4 sets of 8-15 reps of one of the following exercises:
I just did a bunch of shit
 
Friday, August 19, 2016
Dynamic-Effort Lower Body

Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:
Box jump
3 jumps
3 jumps
3 jumps
3 jumps
3 jumps

Unilateral exercise (w/ added ROM) – choose one of the following exercises and perform 2-3 sets of 8-10 reps:
Step-ups
35 x 8
35 x 8

Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
Romanian deadlifts
135 x 10
225 x 8
225 x 8 lower back is toast for the week

Standing sit ups:
57.5 x 12
65 x 12
65 x 12
65 x 12
 
Sunday, August 21, 2016
Repetition Upper Body

Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
DB floor press
30 x 15
40 x 15
70 x 15
70 x 15
70 x 12

Vertical pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Straight arm pulldowns
62.5 x 10
62.5 x 10
62.5 x 10

Group 2
Face pulls
62.5 x 10
62.5 x 10
62.5 x 10

Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
Cable laterals
15 x 10
15 x 10
15 x 10
15 x 10

Traps / Arms superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
Dumbbell shrugs
90 x 12
90 x 12
90 x 12

Group 2
Hammer curls (8-10 reps each set)
35 x 10
40 x 10
40 x 10

Cable curls for pump

Added
Vertical leg raises
 
Monday, August 22, 2016
Max-Effort Lower Body

MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:
Trap Bar deadlifts
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x f ??????? Not even off the ground wtf last trap bar deadlift was 335 x 5

UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
Reverse lunge variation
45 x 10
95 x 10
135 x 8
135 x 8
135 x 6

HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
Reverse hyperextensions
Bw x 12
Bw x 12
Bw x 12
 
Friday, August 26, 2016
Softball
We lost both games. We started out scoring 4-6 runs in each of the first innings and we held them fairly well defensively. Our bats absolutely sucked after the first inning in both games. I pitched both games, and I did really well. I walked probably 6 people, but spread out between 2 games that's not that bad. I made several key plays on the ball. One attempt on the ball I put my bare hand down to get a hot grounder. I didn't stop it as much as slow it down, and the second baseball turned it into a double play. My hand is bruised from it, but we got the double play.

I batted:
3-4, 2 singles and a triple
1-3, 1 single
 
Sunday, August 28, 2016
Repetition Upper Body

Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
Flat DB bench press (palms in or out)
30 x 15
50 x 10
60 x 9
80 x 15
80 x 12
80 x 10

Vertical pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1
Lat pulldowns
100 x 12
140 x 12
180 x 10
180 x 10
180 x 10

Group 2
Rear delt flyes
15 x 10
15 x 10
15 x 10

Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
DB military press
40 x 10
50 x 10
50 x 10
50 x 10

Traps / Arms superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 (Perform 8-10 reps)
Barbell shrugs
135 x 10
225 x 10
275 x

Group 2
Barbell curls (8-10 reps each set)
DB curls (8-10 reps each set)
25 x 13
25 x 13
25 x 13

Grip / Forearms – choose one of the following exercises:
Wrist roller (2-3 sets of 2-3 reps)
2 sets of 2 reps
 
Tuesday, August 30, 2016
Max-Effort Lower Body

MAX-EFFORT LIFT – work up to a max set of 3-5 reps in one of the following exercises:
Free squats
45 x 10
135 x 6
225 x 5
275 x 4 everything felt good except for locking lats in. I tried my ass off to drop my elbows.
285 x 3 weights all felt moderately light need to work on confidence.


UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
Walking lunges
45 x 10
45 x 10
45 x 10


HAMSTRING / POSTERIOR CHAIN MOVEMENT – choose one of the following exercises and perform 3 sets of 8-12 reps:
45-degree hyperextensions
Bw x 15
Bw x 15
Bw x 15
 
Wednesday, August 31, 2016
Kinda of ME Upper day

Incline bench
45 x 12
95 x 8
135 x 5
185 x 3
215 x 1
225 x f I was getting light headed as stuff before the attempt

Db bench
60 x 15
60 x 15
60 x 10 a lot slower for the first 6 powered through 4 more

Pec deck
100 x 16
100 x 15
100 x 15 ds 75 x 10
50 x 8

Chest supported t bar rows ss Db laterals
90 x 15 ss 22.5 x 12
90 x 15 ss 22.5 x 12
90 x 12 ss 22.5 x 10

Cable curls ss cable extentions
20 x 20 ss 42.5 x 20
25 x 20 ss 50 x 20
25 x 20 ss 50 x 15

Wife and I had a huge fight and I have a better
 
Monday, September 12, 2016
Idk upper power I guess I need to get a new program going

Incline bench
45 x 10
95 x 10
135 x 10
185 x 5
185 x 4

Barbell bench
135 x 20
135 x 17
135 x 10

Bb row ss rear lateral raises
45 x 10
135 x 10
185 x 8 ss 20 x 8
185 x 8 ss 20 x 9
185 x 8 ss 20 x 8

Bb shrugs
185 x 18
185 x 17

Curls

Holy shit did that vacation take it out of me
14224895_10210439214762542_323309419683214460_n.jpg
 
Monday, September 12, 2016
Idk upper power I guess I need to get a new program going

Incline bench
45 x 10
95 x 10
135 x 10
185 x 5
185 x 4

Barbell bench
135 x 20
135 x 17
135 x 10

Bb row ss rear lateral raises
45 x 10
135 x 10
185 x 8 ss 20 x 8
185 x 8 ss 20 x 9
185 x 8 ss 20 x 8

Bb shrugs
185 x 18
185 x 17

Curls

Holy shit did that vacation take it out of me
 
Thursday, September 15, 2016
ME Lower

Squats up to 275 x 2
Reverse lunges 95 for 3 sets of 10
BW hypers 3 sets of 12
 
Friday, September 16, 2016

Softball
Won 13-10
1-3 with a walk

Lost 8-9
1-2 with a walk
 
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