Freeman's Training Log

lol I just saw the jump roping video. Good job you don't look that bad at all at it.
 
Thursday night:

12 min on a spinner, some hill work, some backwards biking

bw pull ups with strick form x 10
bw dips x 10
bw pull ups with strick form x 10
bw dips x 10
bw pull ups cheating x 10
bw dips x 10
chin ups x 10
bw dips x 10
chinnies x 10
bw dip x 10

4 x 3 min rounds skipping
I did pretty well, I think. getting better all the time I actually got 5 crossovers in a row.
that said I also had a ton of screw ups and have welts all over my left side/ass cheek to prove it.

40 kg overhead squats x 10 x 5 sets

40 kg oh press (strict) x 10 x 3
40 kg push press x 10 x 2

total gymtime 1:05
 
Gotta love long weekends

Monday workout (middle of the day woot!)

10 min spinner

bunch of jump squats with bar
deads 135 x 10
deads 225 x 10
deads 295 x 5 (man my grip is teh suck)
jumpsquast w/bar x 10

conditioning challenge.... I honestly didn't count. I'll have to watch the vid.

Jump squats w/105 x 10.
I'm going to have to figure something out here. the first rep the bar came a couple inches off my back and back down again. It didn't tickle. Last rep my knee gave out (no ACL ftl). I need to figure out how to do these right so the bar doesn't kill me and make sure I wear my knee brace.

edit: forgot I did this
pull up x 10
dip x 15

reapeat each exercise two more times.

skipping
3 min
1 min rest
3 min
1 min rest
4 min

second round was awesome the third round was only supposed to be 3 min but I got fustrated and kept going.

20 x 5 abwheel rollouts from knees
20 knee raises

10 min on bike

1:25 gym time.
 
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10 min warmup on the rowing machine.

db bench

55 x 15
90 x 5
90 x 5
90 x 5
90 x 5
90 x 4

BW Dips
15
15
12
12
12

Tricept pull downs
a bunch

Push Press
115 x 5 x 2
120 x 4 x 3
(knee was caving in as I dropped down. sucks)

Swings (idea stolen from Zero's log)
a bunch with different weights.
 
Was going to do the monthly conditioning challenge tonight but when I got to the gym it was busy as hell.

It's bothered me that I haven't hit 1000lb on the big three. I decided last day in the gym that it was busy I would test my 1RM and have somebody spot me on the bench.

Here we go:

10 min bike warm up

Bench, touch and go:

135 x 10
185 x 3
225 x 2
245 x 1 (PR)
260 x 0

245 felt easy. I should have 250 or 255 in me.

DL.

bar x a lot
135 x 10
225 x 5
315 x 3
370 x 1 (PR)
385 x 0 (got it off the ground... a tiny bit...)

Squat:
bar x a lot
225 x 5
315 x 3
365 x 1 (last one atg)
raised the safetys a notch
quater squat
405 x 1
okay... put the safety's back down:
405 x 1 hip below the knee that's it. (PR)

I feel good. Real good.

With my touch and go bench, barely legal squat, and new DL PR my total is 1020.

Now I'll go back to my goal of loosing weight while maintaining stregnth.
 
last night:

everything done while wearing my custome knee brace on. I've been having problems with it for the last week. nothing too crazy just pains when doing stuff.

bike warm up 8 min

SOHP/PP

bar x a lot
95 x 10
135 x 2 (strict, switch to push press in same set) 135 x 3
155 x 5
160 x 5 x 2
185 x 1
135 x 1 (strict sohp)

incline db bench
50 x 12
55 x 10
60 x 10

lateral raises
a buch with 25s and 20s (I think I should have used less weight).

10 min on eliptical
20 min jog on treadmill.

cardio after lifting heavy is tough.
 
few hours of wood choppin and pushing it around in a wheelbarrow, moving dry stuff around. Good Day's Work.
 
Two nights ago 1 hour walk
Last night 45 min walk

Tonight:

9 min warmup on the bike

OH Press

bar x a lot
95 x 10
115 x 5
115 x 5
115 x 5
115 x 5
115 x 3 last one was crazy slopy and did 2 push presses to make it a set of 5.

OH Squat
115 x 5
115 x 5
115 x 5
115 x 4.5 nearly lost it all on the way up I some how caught it to prevent it from making a loud crash in the rack. I saw stars after.

DL with 35's

bar x a lot
115 x 10
185 x 5
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5
I know form was breaking down at the end with rounding of the back and not droping my hips down low enough

BW Dips

10
10
10
10
10

Static holds with Hex dumbells a bunch for 10 seconds with 25lbs and I think a max of 3 seconds wit 30lbs.
 
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