8-21-05 1 arm Swipe x 15 pds x 500/500 = 1000 reps in 54 min 55 sec Switching hands every 10 reps. It felt good. No problem with legs,arms, etc. On rep number 470, my right palm of my hand under my thumb, skin ripped off and it was stinging like a bastard. I kept going since I was almost done anyways. Dam it hurts. Systemically today and last night, whole body is fried. Finished off with some Bridging. Back Bridging, working on ROM, 10 reps Side x 40 reps Front x 1 min Hold. Called it a night )))))))
8-24-05 Chin up x 5 Pistol x 5 Handstand PU A Wall x 5 Cross Chest Hammer Curl x 30 x5 Windmill 60xsingle DBWC 50x5 Run and walk home x 20 min
Duncon, what exactly are you training for? Intersting workout and i'm curious to see what exactly you use it for. I cross train BJJ and heavy weight training because i'm really lookin to put on serious size and strength and thats my main priority at the moment. Weighted stretching and warmups will hopefully keep me limber enought that i can still stay effective on the ground every week.
Squabbin Training for? Strength, strength in movement, stay healthy, etc. For Self D reason, I do more Tony Blauer aspects, not for any sport. I am old fashioned, Old Dinosaur School kind of guy you know!! ))
8-29-05 8 30pm Chinups x singles x 10 sets Pistols +25pds x singles x 10 sets Handstand pushups a wall x singles x 10 sets Cross Chest Hammer curls x singles x 5 sets x 30pds Dumbell wrist curls x singles x 5 x 55pds 1 legged toe raises x singles x 70pds x 5 sets
8-29-05 11pm Hindu squats Hindu Pushups Using a deck of cards. Royal family and Ace was 5 reps. Got up to card number 38, before I stopped. Total reps 208 reps Of course I had to do this while watching The Ultimate Fighter 2 show )))
Behind Back Deadlifts x Ladders (1,2,3,4,5 ) reps x 2 sets. Total x 30 reps x225pds Dips x BW(163)x Ladders 1,2,3,4,5, Total x 15 reps
Throughout work hours, Bending x 16 sets Easy/Hard Timber Ties x10 sets 6 inch Galviinized nailsx 4 sets 5 inch galvinized nailsx 2 sets Treadmill run x intervals hill/speed x 20 minutes.
7pm Pullups ( changing grip every set ) Ladders (1,2 ) reps, total x 30 reps Squats ( with 45pd bar on back ) x 100 reps 10pm Squats ( with 45pd bar on back ) x 50 reps Bench Press x 95pds ( Ladders, 1,2,3,4,5 ) until I hit 50 reps
4pm Standing Barebell Push Press x Singles x 50 sets x 30 min x 115pds 11pm ( while watching UF2 on Spike!!!! ) 2 arm Bruiser Clean/shoulder park/squat x ( Using Deck Of cards ) (Royal family was 5 reps ) Worked up to total of 55 reps Back Bridges x 3x10 working on ROM, got nose to mat, but did not keep it there. Side Bridge 3x10
Deadlift Lockouts x singles x front/back style x225/315/405/495pds Turkish Get ups DB x singles x 50-60-70pds DB Windmill x 50pds x 5 reps
9-15 11pm 1 arm clubbell Mills x 15pds x 255/255=510 reps x 19 min 48 sec Stopped short today, since my right tricep was cramping up. I did not have much energy today to finsih, I wanted a lot more reps, but no big deal, rest and fight again another day.
9-19-05 4pm Barebell Push Presses x singles x 135pds x 30 sets x 30 min 11pm All Bridging, Front/Back/Side/Shin...while watching UF2 baby!!!!!!!!!!!!!
3pm Chinups x ladders BW x 1 ( 1 towell wrapped around bar) BW x 2 ( 2 towells wrapped around bar) BW x 3 ( 3 towells wrapped around bar) bar is over 2 inches now, its tough!! BW x 4 ( 2 towells around bar ) Single with BW (166pds) +25pds ( 2 towells around bar) BW x 1 ( 3 towells wrapped around bar) BW x 2 ( 3 towells wrapped around bar) BW x 3 ( 3 towells wrapped around bar) Single with BW +25pds ( 3 towells around bar) Pistols BW+25 x 1 BW+25x 2 BW+25x 3 BW+25x 4 BW+45pds x single BW+25x 1 BW+25x 2 BW+25x 3 BW+45pds x single Undergrip Hang(with 3 towells around bar) x 10sec
Complexes Thick Dumbelll 2 inches ( 1 arm ) High Pull Snatch Squat/Push Press Bent row Go threw the whole sequence without stopping. Single x 72pds Ladders x 42pds x 2,3,4,5,6,7 reps total =112 reps Barebell Complex Clean high pull Clean Front squat Push Press Bent row SLD 45pds x 10 reps 65pds x 9 reps 75pds x 8 reps Total = 162 reps
3pm Barebell Complexes Snatch Back Push Presses Overhead squats Clean High Pulls Deadlift 65pds x 5 reps per exercise Drop Snatch Clean and Presses Lunges Power Snatches Jump Back Squats Deadlift 65pds x 5 reps per exercise Hang Snatches Clean Pulls Front squats Hang Cleans Lunges Squat/Presses Goodmornings 65pds x 5 reps per exercise Snatch High Pulls Push Presses Overhead squats Lunges Hang Snatches Deadlifts 65pds x 5 reps x per exercise Hang Snatches Snatch Pulls Front squats Power Cleans Lunges Push Presses Goodmornings 65pds x 5 reps x per exercise Clean and Presses Hang Cleans Front squats Bent rows SLD 75pds x 5 reps x per exercise
Dumbell Curls x Ladders x 30pds (5,4,3,2,1 ) x 2 rounds total x 30 reps (10,9,8,7,6,5,4,3,2,1,) x 1 round x 79 reps total x 109 reps Tricep Pressdowns ( on knees) 100pds Same as above. Taking things slow. Recovering from bad sinsus infection.
Starting to feel better from my sinsus infection, so did a workout today. 4 30pm Deadlifts x Ladders x 185pds 12,11,10,9,8,7,6,5,4,3,2,1 reps x 78 reps 3,2,1 rep x 6 reps Total x 84 reps x 25 min Totally miscounted my reps for some reason? Wanted 100 reps today. Huh well, next time. 10 30pm 1 mile run
10-6-05 10am Clubbells Swings 20x5 Clean to order 20x5 Clean to shoulder Park 20x5 Swipe 20x5 Snatch 20x5 Forward/Back Pendulum 20x5/5 In/Outward Pendulum 15x5/5 Lunge 20x5 Front/Back/Side Circles 20x5/5/5/5 Bottom up press 15x5 Forward Leverage Press 15x5 Lateral Leverage press 15x5 Wrist Cast 15x5 Armpit cast 15x5 shoulder cast 15x5 head cast 15x5 shield cast 15x5 5pm Chinups ( 1 small towell around bar ) 5,4,3,2,1 reps BW+10pds Singles x BW+ 15/BW/5/BW/10/BW/15pds 10 30pm Outside 1 mile run.
