Falufalump Works Out:
- Thread starter Falufalump
- Start date
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
No, it is not. I have not done complexes for a while. I was just lazy about typing out my exercises.
I will use an A. B. C. format from now on, ex.: A-1 A-2, B-1, C-1, etc. . .
I am currently doing the second program from Lessons From Southwood
Thanks for the support, ssdd. Just yesterday I was hanging with some friends, and they asked me if I had been working out. Progress! :-].
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
2/12/2013
Warm-Up:Pressed for time, did some clean progressions.
A. Cleans: 85x5, 95x5, 95x5, 95x5, 115x 2 (F), 105x5
B. Press: 80x5x5
C. Front Squat: 85x5, 95x5, 105x5x3
D. Bench Press: 95x5, 105x5x4
D. Deadlift: 155x5, 155x5, 165x5x3
Notes: 115 was a little ambitious, and form for the two reps that did go up was terrible. I need to keep working at getting under the bar, while attacking that second pull. Everything else felt good technique wise. Deadlift made me nauseous as I was worn out at the end and rushing my sets to finish before my math class. I need to focus on bar speed going forward.
Warm-Up:Pressed for time, did some clean progressions.
A. Cleans: 85x5, 95x5, 95x5, 95x5, 115x 2 (F), 105x5
B. Press: 80x5x5
C. Front Squat: 85x5, 95x5, 105x5x3
D. Bench Press: 95x5, 105x5x4
D. Deadlift: 155x5, 155x5, 165x5x3
Notes: 115 was a little ambitious, and form for the two reps that did go up was terrible. I need to keep working at getting under the bar, while attacking that second pull. Everything else felt good technique wise. Deadlift made me nauseous as I was worn out at the end and rushing my sets to finish before my math class. I need to focus on bar speed going forward.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
2/14/2013:
Warm-Up: Same mobility exercises. Don't think I am going to do the carries as part of the warm-up anymore, as the rest of the workout really challenges me. I may do carries on weekends for fun :-].
A. Clean:95x5x3, 105x4, 100x5
B. Press:85x5, 85x5, 65x12, 85x5, 85x5
C. Front Squat:95x5, 105x5x4
D. Bench Press:105x5x3, 115x5x2
E. Deadlift:165x5, 175x5x4
Notes: Disappointed by clean failure on the fourth set. Getting under the bar better, I think, but it needs work :-]. Everything else was fun, and felt great.
Warm-Up: Same mobility exercises. Don't think I am going to do the carries as part of the warm-up anymore, as the rest of the workout really challenges me. I may do carries on weekends for fun :-].
A. Clean:95x5x3, 105x4, 100x5
B. Press:85x5, 85x5, 65x12, 85x5, 85x5
C. Front Squat:95x5, 105x5x4
D. Bench Press:105x5x3, 115x5x2
E. Deadlift:165x5, 175x5x4
Notes: Disappointed by clean failure on the fourth set. Getting under the bar better, I think, but it needs work :-]. Everything else was fun, and felt great.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
2/17/2013
Warm-Up:Some carries and mobility exercises.
Clean:100x5x5
Press:85x5x3, 90x5x2
Front Squat:105x5, 115x5x4
DB Bench Press:45x5, 50x5x4
Deadlift:175x5, 185x5x4
Notes:Slow warming up, as I woke up and went straight to the gym. Had a great day though, took my time a bit, and things fell into place nicely.
Warm-Up:Some carries and mobility exercises.
Clean:100x5x5
Press:85x5x3, 90x5x2
Front Squat:105x5, 115x5x4
DB Bench Press:45x5, 50x5x4
Deadlift:175x5, 185x5x4
Notes:Slow warming up, as I woke up and went straight to the gym. Had a great day though, took my time a bit, and things fell into place nicely.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
2/18/2013
Spin Bike:3 sets of 20 min with 5 minutes rest in between.
I tried using the technique found in this video
It was not too bad, although I have never been much of a bike guy, so my nether region was a little sore. My legs feel great though, and I think it was effective.
Spin Bike:3 sets of 20 min with 5 minutes rest in between.
I tried using the technique found in this video
It was not too bad, although I have never been much of a bike guy, so my nether region was a little sore. My legs feel great though, and I think it was effective.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
2/21/2013
Warm-up:Mobility exercises
A. Cleans:barx5, 65x5, 85x3, 95x1, 105x5, 110x2, 95x3.
B. Press:barx8, 65x5, 95x5, 95x3, 105x2
C. Front Squat:95x5, 115x3, 115x2
D. Dumbbell Bench Press:50x5, 55x3, 60x2
---Took a break, because I had a class, which is why I rushed the front squats/bench presses.
E. Deadlift:135x5, 155x3, 185x1, 205x5, 225x3, 245x1, 225x1.
Notes:Cleans are stalling, because I have a banged up wrist, and my rhomboid is a little strained. I felt it during cleans and front squats. Press felt great, squats and bench press were just going through the motions. Deadlift was a nice hit, as my lifetime PR is 255.
I should mention that I attempted to work out on Tuesday (2/19/2013) around 12:30 AM (so technically Wednesday), as I have been very busy with school and things. It felt terrible, and that is when I banged up my wrist/rhomboid. Lessons in iron, that day was!
Warm-up:Mobility exercises
A. Cleans:barx5, 65x5, 85x3, 95x1, 105x5, 110x2, 95x3.
B. Press:barx8, 65x5, 95x5, 95x3, 105x2
C. Front Squat:95x5, 115x3, 115x2
D. Dumbbell Bench Press:50x5, 55x3, 60x2
---Took a break, because I had a class, which is why I rushed the front squats/bench presses.
E. Deadlift:135x5, 155x3, 185x1, 205x5, 225x3, 245x1, 225x1.
Notes:Cleans are stalling, because I have a banged up wrist, and my rhomboid is a little strained. I felt it during cleans and front squats. Press felt great, squats and bench press were just going through the motions. Deadlift was a nice hit, as my lifetime PR is 255.
I should mention that I attempted to work out on Tuesday (2/19/2013) around 12:30 AM (so technically Wednesday), as I have been very busy with school and things. It felt terrible, and that is when I banged up my wrist/rhomboid. Lessons in iron, that day was!
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
I haven't updated in a while, but fear not I have not missed a single work out :-]!
Catching up!
2/24/2013:
Warm-Up: Mobility exercises.
A. Cleans: [barx8, hang cleans w/ barx5, 65x5]95x5, 95x5, 95x5, 95x5, 95x5
B. Press:[Barx8, 65x5]85x5, 95x2-85x3, 85x5, 70x5, 70x5
C. Goblet Squat:45x10, 55x5, 65x5, 65x5
D. Bench Press:barx8, 65x5, 75x5, 75x5, 75x5, 95x5, 95x3
Notes: Ankle was bothering me during squatting, so I subbed in some goblet squats, which I can sit back a bit more, and use less load.
Catching up!
2/24/2013:
Warm-Up: Mobility exercises.
A. Cleans: [barx8, hang cleans w/ barx5, 65x5]95x5, 95x5, 95x5, 95x5, 95x5
B. Press:[Barx8, 65x5]85x5, 95x2-85x3, 85x5, 70x5, 70x5
C. Goblet Squat:45x10, 55x5, 65x5, 65x5
D. Bench Press:barx8, 65x5, 75x5, 75x5, 75x5, 95x5, 95x3
Notes: Ankle was bothering me during squatting, so I subbed in some goblet squats, which I can sit back a bit more, and use less load.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
2/25/2013:
Deadlift:barx5, 135x8, 185x3, 185x3, 205x3, 205x1.
Notes:Workout on the 24th was trash can level, so it was cut early. Came back the next day and played with deadlifts. Took it easy, as I know I was going to workout again the 25th.
Deadlift:barx5, 135x8, 185x3, 185x3, 205x3, 205x1.
Notes:Workout on the 24th was trash can level, so it was cut early. Came back the next day and played with deadlifts. Took it easy, as I know I was going to workout again the 25th.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
2/26/2013
Warm-Up:Mobility exercises
A. Cleans:clean progressions with the bar, 65x5, 75x5, 75x5, 80x5, 75x5
B. Press:75x5, 80x5, 85x5, 90x5, 90x5
C. Goblet Squat:45x5, 60x8, 70x5, 70x5, 75x5, 75x5
D. Dumbbell Bench Press:55x5, 50x5x4
E. Speed Deadlift:135x3x2, 155x3x6
Notes:Ankle was still buggy, was able to go heavier on the goblet squats, felt easy and fast. The deadlifts felt good. Dumbbell bench press because all benches were taken.
Warm-Up:Mobility exercises
A. Cleans:clean progressions with the bar, 65x5, 75x5, 75x5, 80x5, 75x5
B. Press:75x5, 80x5, 85x5, 90x5, 90x5
C. Goblet Squat:45x5, 60x8, 70x5, 70x5, 75x5, 75x5
D. Dumbbell Bench Press:55x5, 50x5x4
E. Speed Deadlift:135x3x2, 155x3x6
Notes:Ankle was still buggy, was able to go heavier on the goblet squats, felt easy and fast. The deadlifts felt good. Dumbbell bench press because all benches were taken.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
2/28/2013
Warm-Up:Mobility exercises, a little longer than normal.
A. Cleans:clean progressions, 65x5, 95x5, 75x5, 75x5, 75x5, 75x5
B. Press:barx8, 65x3, 95x5, 95x5, 95x5, 90x5, 90x5
C. Front Squat:90x5, 115x5, 115x5, 115x5, 115x5, 115x5
D. Bench Press:barx8, 65x5, 85x5, 95x3, 115x5, 115x5, 105x5, 105x5. 105x5
E. Deadlift:135x5, 155x5, 185x5, 205x5, 205x5, 205x5, 205x5
Notes:Bar felt very light during cleans, but I am focusing on keeping my technique tight, so I kept the weight the same. Some grinders on the presses. Getting tighter in the hole on the front squat. Had no liftoff on the bench, so that was a little meh. Deadlift was heavy, but felt good. I should start bringing protein drinks with me, because these workouts are taking 1.5 to 2+ hours. And, I don't feel like I am farting about during it.
Warm-Up:Mobility exercises, a little longer than normal.
A. Cleans:clean progressions, 65x5, 95x5, 75x5, 75x5, 75x5, 75x5
B. Press:barx8, 65x3, 95x5, 95x5, 95x5, 90x5, 90x5
C. Front Squat:90x5, 115x5, 115x5, 115x5, 115x5, 115x5
D. Bench Press:barx8, 65x5, 85x5, 95x3, 115x5, 115x5, 105x5, 105x5. 105x5
E. Deadlift:135x5, 155x5, 185x5, 205x5, 205x5, 205x5, 205x5
Notes:Bar felt very light during cleans, but I am focusing on keeping my technique tight, so I kept the weight the same. Some grinders on the presses. Getting tighter in the hole on the front squat. Had no liftoff on the bench, so that was a little meh. Deadlift was heavy, but felt good. I should start bringing protein drinks with me, because these workouts are taking 1.5 to 2+ hours. And, I don't feel like I am farting about during it.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
3/4/2013
A. Clean:barx10, 65x5, 95x5x5
B. Press:barx10, 65x5, 95x5, 95x4, 90x5, 90x5, 90x5
C. Front Squat: 90x5, 115x5, 125x5, 125x5, 115x5
Notes:This was done @ midnight on Monday night, after work. I cut it short, but felt pretty good. Front Squats are feeling strong.
A. Clean:barx10, 65x5, 95x5x5
B. Press:barx10, 65x5, 95x5, 95x4, 90x5, 90x5, 90x5
C. Front Squat: 90x5, 115x5, 125x5, 125x5, 115x5
Notes:This was done @ midnight on Monday night, after work. I cut it short, but felt pretty good. Front Squats are feeling strong.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
3/7/2013
A. Cleans:barx10, 65x5, 85x3, 95x5, 105x3, 115x2
B. Press:barx8, 65x5, 95x1+1+2, 85x5, 90x3
C. Front Squat:90x2, 95x1, 105x3, 115x5, 125x3, 135x2
D. Bench Press:barx8, 65x5, 95x3, 105x3, 115x5, 125x3, 135x2
D. Deadlift135x5, 185x3, 205x2, 225x3, 235x2, 225x1+1+1 (5 sec. hold @ top, 10 breaths between reps.)
Notes:Cleans felt good, technique was much better with this run @ 115. Press tanked, probably not enough volume lately, I need to be more diligent about my work up sets. I had to get a little pumped up for front squats, but 135 felt good. Bench had more in me, I was surprised. I could have probably gotten my BW for a single. Should have been better about working up on deadlifts, but I was drained out.
A. Cleans:barx10, 65x5, 85x3, 95x5, 105x3, 115x2
B. Press:barx8, 65x5, 95x1+1+2, 85x5, 90x3
C. Front Squat:90x2, 95x1, 105x3, 115x5, 125x3, 135x2
D. Bench Press:barx8, 65x5, 95x3, 105x3, 115x5, 125x3, 135x2
D. Deadlift135x5, 185x3, 205x2, 225x3, 235x2, 225x1+1+1 (5 sec. hold @ top, 10 breaths between reps.)
Notes:Cleans felt good, technique was much better with this run @ 115. Press tanked, probably not enough volume lately, I need to be more diligent about my work up sets. I had to get a little pumped up for front squats, but 135 felt good. Bench had more in me, I was surprised. I could have probably gotten my BW for a single. Should have been better about working up on deadlifts, but I was drained out.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
Whoo! Long hiatus.
I have been in and out of the gym lately, with some personal things getting worked out. School has sapped most of my internet time, but I have been keeping my pen and paper log up to date. The following posts will record all the back logged workouts.
3/24/2013
A. Bench Press: barx8, 75x3x8
B. Dumbbell Press:30x12x3
C. DB Bent Over Rows:30x15x3
D. Tricep Push Downs:25x10x2, 30x10x1
E. Rear Laterals:5x20x3
Notes:Felt good to be back after finals.
I have been in and out of the gym lately, with some personal things getting worked out. School has sapped most of my internet time, but I have been keeping my pen and paper log up to date. The following posts will record all the back logged workouts.
3/24/2013
A. Bench Press: barx8, 75x3x8
B. Dumbbell Press:30x12x3
C. DB Bent Over Rows:30x15x3
D. Tricep Push Downs:25x10x2, 30x10x1
E. Rear Laterals:5x20x3
Notes:Felt good to be back after finals.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
3/31/2013
A. Bench Press:barx8, 75x3x8
B. DB Press30x12x3
C. DB Rows:30x15x3
D. Tricep Pushdowns:25x10x3
E. Rear Laterals:5x20x3
Notes:restart!
A. Bench Press:barx8, 75x3x8
B. DB Press30x12x3
C. DB Rows:30x15x3
D. Tricep Pushdowns:25x10x3
E. Rear Laterals:5x20x3
Notes:restart!
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
4/1/2013
A. Squat:barx5, 65x5, 95x5, 115x5, 135x3, 165x5x2
B. Deadlift:115x5, 135x5, 155x5, 185x1, 195x3x2
C1. Single-Leg Deadlift:10x8, 15x8x2
C2. Hanging Leg Raises: 15x3
A. Squat:barx5, 65x5, 95x5, 115x5, 135x3, 165x5x2
B. Deadlift:115x5, 135x5, 155x5, 185x1, 195x3x2
C1. Single-Leg Deadlift:10x8, 15x8x2
C2. Hanging Leg Raises: 15x3
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
4/4/2013
A. Bench Press:barx8, 65x8, 85x8, 95x6, 120x5x2
B. Dips:2x10, 1x3
C. Chin Ups:3, 3, 2
D. Shrugs:95x15x3
Notes:Was rushing the rest times, which is why I my dips and chins were so low. That, and I am a weak, weak, little man.
A. Bench Press:barx8, 65x8, 85x8, 95x6, 120x5x2
B. Dips:2x10, 1x3
C. Chin Ups:3, 3, 2
D. Shrugs:95x15x3
Notes:Was rushing the rest times, which is why I my dips and chins were so low. That, and I am a weak, weak, little man.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
4/7/2013
A. Bench:barx12, 65x8, 90x3x6
B. DB Press:30x10x2, 35x10, 35x6, 25x4
C. Rows:35x15, 30x15x2, 35x15
D. Push Downs:25x15x3
E. Rear Laterals:5x20x3
Notes:Last three (C-E) done as circuit. Felt great that day.
A. Bench:barx12, 65x8, 90x3x6
B. DB Press:30x10x2, 35x10, 35x6, 25x4
C. Rows:35x15, 30x15x2, 35x15
D. Push Downs:25x15x3
E. Rear Laterals:5x20x3
Notes:Last three (C-E) done as circuit. Felt great that day.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
4/8/2013
A. Squat:barx5, 65x8, 95x5, 115x5, 135x3, 155x1, 170x3x2
B. Deadlift:135x5, 185x3, 205x3x2
C. Single-Leg Deadlift:10x3
D. Reverse Crunches:10x2
Notes:Last two exercises done @ work throughout the day.
A. Squat:barx5, 65x8, 95x5, 115x5, 135x3, 155x1, 170x3x2
B. Deadlift:135x5, 185x3, 205x3x2
C. Single-Leg Deadlift:10x3
D. Reverse Crunches:10x2
Notes:Last two exercises done @ work throughout the day.
- Joined
- Oct 14, 2008
- Messages
- 1,536
- Reaction score
- 98
4/10/2013
A. Press:barx8, 65x8, 75x8, 85x3x2
B. Dips:BWx10x3, BWx9.
C. Chins:3,3,3,2, 3 negatives.
D. DB Shrugs:40x15, 45x15x2
Notes: Dips and chins felt better than before, made rep. progress. Probably need more pressing volume.
A. Press:barx8, 65x8, 75x8, 85x3x2
B. Dips:BWx10x3, BWx9.
C. Chins:3,3,3,2, 3 negatives.
D. DB Shrugs:40x15, 45x15x2
Notes: Dips and chins felt better than before, made rep. progress. Probably need more pressing volume.
