PR Magnesium Carbonate, 4oz Gloves, and Sledgehammers

7/8

4 min light-medium bagwork combos
4 min Tabata interval straight punching
4 min medium-heavy bagwork combos
 
7/8
Warm-ups and dynamic stretches


Squats (+ 6 kicks per leg, 2 leaping)
135x5 - spinning back
185x5 - roundhouse
225x5 - side
225x5 - front push
225x5 - spinning back
225x5 - front-leg roundhouse
225x5 - front snap


Paused Bench / 107.25 DB BORs (+20 seconds speed ball after each set)
45x10 / 5
Clapping Push-upsx5 / 5 (I would like more weights...)
135x5 / 5
135x5 / 5
135x5 / 5
135x5 / 5
135x5 / 5


Shoulder rehab, bridges, and stretches.


Took a lil longer between sets than I wanted. Hoping to be getting a new job (have a phone interview Tuesday), and if I do, I'll have 5 weeks of training requiring an hour commute each way, so I'll prolly drop my lifting to 1 session a week during that time if I get in. We'll just see what God has in store for me and go from there.
 
atheist-shirt_nogodlarge1.jpg
 
And how can you know that for sure? There's a lot more evidence in all areas of science pointing to the need for a Creator than there is to the possibility that everything is just a cosmic accident.





7/13
After doing some reading yesterday, I'm pretty sure I've got "boxer's knuckle" on my right middle finger, probably due at least in part to putting my wrap between my fingers. So, til August I'ma take a break from the heavy bag, at least with hard right fists.



Sledgehammer on tyre for warm-up

7 rounds of ~30 hits on the tyre, 28-30 flips of the tire, followed by a rest. All but the first round also included a kata after the tyre flips.
 
7/14
Warm-ups and dynamic stretches


OHS (+ 6 kicks per leg, 2 leaping)
65x5 - spinning back
Back Squat
145x5 - roundhouse
195x5 - front push
235x5 - side
235x5 - spinning back
235x5 - front-leg roundhouse
235x5 - front leg front snap
235x5 - side


Paused Bench / 112.25 DB BORs (+20 seconds speed ball after each set)
50x5 / 8
100x5 / 8
140x5 / 8
140x5 / 8
140x5 / 8
140x5 / 8
140x16 / 10
(I think I did 5 sets at 140, but I at one point I realized I hadn't marked off a set or two. I did either 4 or 5 sets. I know my last set is right.)


Some stretches.
 
Took an unplanned week off... Well, not entirely off. Spent 3 days last week stripping 2 layers of shingles off a house so the new shingles could get put down. When I wasn't doing that, we had a lot going on, and when I had time to lift I was too warn out.


7/24
Some dynamic stretches


DOH DL (+ 6 kicks per leg, 2 leaping)
155x5 - spinning back
245x5 - roundhouse
335x5 - side
335x5 - front
335x5 - spinning back
335x5 - front leg roundhouse
Mixed Grip+chalk
335x10 - front leg front snap


SOHP / Rope Pull Up (+20 seconds speed ball after each set)
55x5 / 6
105x5 / 6
105x5 / 6
105x5 / 6
105x5 / 5
105x12 (+5 push jerks) / 7


Shoulder rehab and stretches
 
7/28
Warm-ups and dynamic stretches


OHS (+ 6 kicks per leg, 2 leaping)
70x5 - spinning back
Back Squat
150x5 - roundhouse
205x5 - side
245x5 - front push
245x5 - spinning back
245x5 - front-leg roundhouse
245x5 - side
245x5 - front leg front snap


Paused Bench / 103.75 DB BORs (+20 seconds speed ball after each set)
55x5 / 6
105x5 / 8
145x5 / 8
145x5 / 8
145x5 / 8
145x5 / 8
145x15 / 10


Shoulder rehab, bridges, and stretches.


Started using my standard weights and db handle for my rows. Figured that was easier than trying to figure out how to get my oly handle set up while I'm making use of my small plates...
 
7/31
Warm-up and dynamic stretches


OHS (+ 6 kicks per leg, 2 leaping)
45x5 - spinning back
DOH DL
165x5 - roundhouse
255x5 - side
345x5 - front push
345x5 - spinning back
345x5 - front-leg roundhouse
Mixed Grip+chalk
345x5 - side
345x8 - front leg snap


SOHP / Rope Pull Up (+20 seconds speed ball after each set)
60x5 / 6
110x5 / 6
110x5 / 6
110x5 / 6
110x5 / 6
110x11 (+4 push jerks) /8


Shoulder rehab, bridges, and some stretches




Edit on 8/6 - fixed workout date from 7/24 to 7/31.
 
Last edited:
8/2
Warm-ups and dynamic stretches


OHS
85x5
Back Squat
165x5
215x5
255x5
255x5
255x5
255x5
- belt -
255x8


Paused Bench / 103.75 DB BORs (+20 seconds speed ball after each set)
60x5 / 9
110x5 / 9
150x5 / 9
150x5 / 9
150x5 / 9
150x5 / 9
150x15 / 12 (no pause at chest on last set)


15 min on treadmill @ avg 3mph.


Stretches



Edit: Fixed workout date from 7/28 to 8/2.
 
Last edited:
8/3
Hiking around some trails and up rock formations with a lil more than 25lbs in a pack on my back and my steel toe boots on my feet. Spent probably a couple hours, with a good bit of climbing up and down.
 
8/6
Warm-up and dynamic stretches


DOH DL
175x5
265x5
355x5
355x4 +1 mixed grip
Mixed Grip + chalk
355x5
355x5
355x10


SOHP / Rope Pull Ups
65x5 / 7
115x5 / 7
115x5 / 7
115x5 / 7
115x5 / 6
115x12 (+4 push jerks) /7


Shoulder rehab, bridges, an stretches
 
8/10
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
95x5 - spinning back
Back Squat
175x5 - roundhouse
225x5 - side
265x5 - front push
265x5 - spinning back
265x5 - front leg roundhouse
265x5 - side
- belt -
265x5 - front snap


Paused Bench / 103.75 DB BORs (+6 power straight punches per arm)
65x5 / 10
115x5 / 10
155x5 / 10
155x5 / 10
155x5 / 10
155x5 / 10
155x14 / 15 (no pause at chest on last set)


Shoulder rehab, bridges, and some stretches
 
8/14
Some warm-ups


DOH DL +6 kicks per leg, 2 leaping
185x5 - spinning back
275x5 - roundhouse
365x2 + 3 mixed grip - side
Mixed Grip + chalk
365x5 - front push
365x5 - front leg roundhouse
365x5 - side
365x10 - front leg snap


SOHP / Rope Pull Ups +6 power straight punches per arm
75x5 / 7
125x5 / 7
125x5 / 7
125x5 / 6
125x5 / 6
Did not do set # 5. Didn't eat anything before lifting so the only thing in my belly is water and it's gurgling...


Contrast shower and a couple stretches.
 
8/17
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
105x5 - spinning back
Back Squat
185x5 - roundhouse
235x5 - side
275x5 - front push
275x5 - spinning back
275x5 - front leg roundhouse
275x5 - side
- belt -
275x8 - front leg snap


Paused Bench / 103.75 DB BORs (+6 power straight punches per arm)
75x5 / 11 (forgot to do punches after this set)
125x5 / 11
165x5 / 11
165x5 / 11
165x5 / 11
165x5 / 11
165x15 /15 (no pause at chest on last set)


Shoulder rehab, bridges, and stretches
 
8/22
Warm-ups and dynamic stretches


DOH DL +6 kicks per leg, 2 leaping
185x5 - spinning back (shoulda been 195)
285x5 - roundhouse
375x5 - side
Mixed Grip + chalk
375x5 - front push
375x5 - front leg roundhouse
375x5 - side
375x8 - front leg snap


SOHP / Rope Pull Ups +6 power straight punches per arm
80x5 / 7
130x5 / 7
130x5 / 7
130x5 / 7
130x5 / 7
130x6 (+4 PP) / 5


Some stretches
 
8/24
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
115x5 - spinning back
Back Squat
195x5 - roundhouse
245x5 - side
285x5 - front push
285x3 - spinning back
285x3 - front leg roundhouse
285x3 - side
- belt -
285x3 - front leg snap


Clapping Push-Ups/Pull-Ups
x5 / 5
x5 / 5
x5 / 5
x5 / 5
x7 / 7
x7 / 7


Treadmill
.9 mile @ 15 minutes, alternating fast walk at ~3 mph and jogging at ~4 mph.




Just didn't have 5 reps per set in me on squats, and didn't feel like I had anything to give to bench either. Planned to take a week off lifting, but ended up doing 2, as I got a gig driving a truck of furniture out to California and then picking up a stove in Mississippi on the way back. Starting back into my lifting today and figuring to do a 10% deload on all my lifts to restart.
 
9/10
Warm-ups and dynamic stretches


DOH DL +6 kicks per leg, 2 leaping
195x5 - spinning back
285x5 - roundhouse
375x5 - side
335x5 - front push
335x5 - roundhouse


Treadmill: 40 min, 2 miles.

Stretches


2 weeks spent mainly driving, w no lifting or anything, seemed to really kill my lifting. I'm sure the extra caffeine towards the end of driving days and still being tired today didn't help either. Figured the treadmill would help with recovery.
 
9/17
Warm-ups and dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x5 - spinning back
115x5 - roundhouse
Front Squat
185x5 - front push
Back Squat
225x5 - side
255x5 - spinning back


~15 min on the heavy bag, focus on form and power


10 min/.57 mi on the treadmill


Rebuilding my work capacity and neuro-muscular coordination after essentially a month off...
 
9/19 - Still fighting a cold, so I figured getting up a good sweat might help. Donned some sweatpants and a hoodie with the hood up and jumped on the treadmill.


15 min @ ~2.6mph fast walk
Small break
25 min @ ~3.1mph mostly jogging

Threw some punches off and on while jogging.


Some stretches
 
9/21
Warm-ups and dynamic stretches


DOH DL +6 kicks per leg, 2 leaping
205x5 - spinning back
295x5 - roundhouse
385x1 - side
Mixed + chalk
415x1 - front push
435x1 - spinning back
455x1 - front leg roundhouse
475x1 - side
480x1 - front leg snap (most weight I can do at this point without mismatching plates; definitely a current PR)


SOHP / Rope Pull Ups +6 power straight punches per arm
95x5 / 5
135x5 / 5
155x1 / 5
175x1 / 5
185x1 / 5


Some stretches & shoulder rehab
 
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