Oblivian's Adaptations

Yesterday was a slack day. I had family stuff to do later in the day. I stretched in the morning and did the "50 Burpee Challenge". I was able to pull it off in 3:16. I did stretch later in the evening and I got some skateboarding in. I'll consider it a day of rest.
 
Normally yesterday was a day off, but I needed to make up for Sunday.

Bas Rutten CDS: Boxing five 3 minute rounds

Stretch: 15 minutes

Circuit as follows:
Upright Rows x 8
Tricep Extension x 8
Overhead Press x 8
Curls x 8
Push-Ups x 25
Dips x 8
Crunches x 100
Leg Raises x 25

I use 50 lbs for 3 sets. I switched up the order of the lifts each set as well.
 
I was exhausted yesterday after work. I started my push workout but cut it short. I have to finish it up today. I stretched first for 15 minutes then I got through:
Seated Overhead Press: 135 x 3, 135 x 2 (failure on 3), 135 x 3
Front Squat: 135 x 8 x 3 sets
Crunches 100 x 2
Decline Leg Raises: 25 x 2

I still have Bench Press and Tricep Extension to go as well as some more crunches and leg raises.
 
My body has been feeling exhausted lately. I only finished up the Push day that I cut short yesterday.

Bench Press: 205 lbs x 5, 210 lbs x 5 (I almost failed), 185 x 5 (2 second pause presses)
Tricep Extension: 90 lbs x 8 x 2 sets
Crunches: 2 x 100
Decline Leg Raises: 2 x 25

I don't know if overtraining is catching up with me or what. It's only been 2 days so it's not a big deal. Today is pull day. I normally am excited for that so we'll see how it goes.
 
Yesterday was Pull Day:
Deadlift: 275 lbs x 5, 280 lbs x 5, 285 lbs x 5
Bent Over Row: 130 lbs x 5, 140 lbs x 5, 140 lbs x 5
Barbell Curls: 100 lbs x 5, 100 lbs x 5, 100 lbs x 4 (failure on 5)
Pull Ups: BW x 6 (failure), BW x 6 (failure) *My arms were spent on this*

Crunches 4 x 100
Leg Raises 4 x 25

I didn't run or do cardio later in the night. I have been going to work early all week so I've been slacking. I was in bed by 9:30. I'm turning into an old man.
 
Friday was a day off due to babysitting my niece and nephew.
Yesterday I got in 3 different workouts:

Heavy Bag: Five 3 minute rounds

Power Cleans + Assistant Lift Day:
Power Cleans: 3 x 5 at 185 lbs
Close Grip Bench: 2 x 10 160 lbs
Chin Ups: 10 reps (failure), 9 reps (failure)
Dips: 2 x 25
Crunches: 4 x 100
Leg Raises: 4 x 25

Ran 2 miles in about 15 minutes

Throughout the day I stretched for a total of about 35 minutes. I did a little skateboarding, jumped some rump, and shot a little basketball.
 
Sunday:
50 burpees for time: 3:34 - My time got worse! I did 20 straight, 15 straight, 10 straight, then the last 5. I think my break between the 20 and 15 was a long one. I need to improve this drastically. I'm thinking I need to break 3 minutes to be able to do 100 in 7 minutes.

Circuit: 50 lbs, 8 reps each, 3 sets, no rest between lifts
Upright Rows
Seated Overhead Press
Tricep Extension
Curls
Pushups x 25
Dips x 15
Crunches x 100
Leg Raises x 25

It was a really nice day out so I skateboarded for about an hour and a half. I stretched twice for about 15 minutes at a time as well. Woke up sore as hell today.
 
Yesterday is typically a day off. I wanted to try to get in my technique rounds boxing. Apparently my technique is off because I hurt my hand doing a right straight to the body. Here is what I got in up until then.
two and a half rounds at about 5 minutes per round
2 x 10 ab wheel rollouts
1 x 5 pullups + 1 x 5 chinups
15 minutes stretching
10 minutes jump rope

My hand doesn't feel bad today. Hopefully it doesn't affect my push workout.
 
Push Day:
Bench Press: 215 lbs x 3, 220 lbs x3, 220 lbs x 2 (I didn't try rep 3 as my g/f was my only spot)

Front Squat: 195 lbs x 3, 200 lbs x 2 (again, I didn't try 3 - I don't want to chuck the weight until I get the horse stall mats), 195 lbs x 3

Overhead Press: 110 lbs x 8 x 2 sets

Tricep Extension: 80 lbs x 8 x 2 sets

Crunches: 4 x 100
Decline Leg Raises: 4 x 25

I wanted to go on a run at night but the trail had no parking. I did the Bas Rutten 2 minutes Thai Boxing as follows:
Rounds 1,3, 5: 3 lbs hand wraps. Knees are not thrown after every combo but after combos where I feel I have time. The wraps slow me down a bit.
Rounds 2 and 4: Knees after every combo. Lots of movement.

I stretched for only 15 minutes and jumped rope for about 5-10.
 
Yesterday:
Five 3 minute rounds on the heavy bag. I really worked intensity with punchouts, sprawls, etc.
For dinner, I did some serious pigging out at a chinese buffet. This put a stop to my plans on running as I was still stuffed around 8 pm (when it starts getting dark). At 9, I stretched some more (total for about 30 minutes for the day) and did 3 sets of 25 ab wheel rollouts from the knees.
 
Well I am back on the disabled list. I put my hand through a window when I got home from work yesterday. I tried posting a thread explaining how but something is wrong with submitting new threads right now. I'll give the link when I am able to post it. No lifting, pullups, ab wheel rollouts, etc for a while. I pretty much won't be able to do anything where I have to grip. I'm thinking I can shadowbox, run, hit the heavy bag (we'll see about this), jump rope, etc. I can't do burpees for a couple days, but I should be able to do them before I can lift.

Here is what I got in yesterday:
Stretch for 15 minutes each session before and after the following workout.
4 x 25 bodyweight squats
4 x 25 bodyweight dips (on chair)
10 minutes straight jump rope (muscles were locking on this)
4 x 100 crunches
4 x 25 decline leg raises
 
Here is the story from how I hurt my hand. I don't know why I can't post a new thread:
"If you need a laugh at my expense on a Saturday morning, read on. Some of you may remember my thread about the hole in my hand from skateboarding. Well that wound has finally healed. On Thursday, I was walking in the door from work. I shut the door but it didn't latch properly. Nonchalantly, I reached back to put my weight on it/give it a push. Next thing I know, I hear glass shattering, my dog barking, and my hand hurts. I put my open palm through the glass window pane in the middle of the door.
I only received one cut amazingly. However, the cut is right where the top of my palm meets my middle finger. I don't see this one healing for a few weeks."

Anyways, here is what I got done yesterday.
NOTE: Intense stretching throughout the entire workout
4 x 50 pushups
4 x 100 crunches
4 x 25 leg raises

With the intense stretching, the above actually took an hour. I believe the stretching took up about 30-40 minutes. It's amazing how much I've gained in flexibility. As gay as it sounds, I can almost do a split.
 
My finger is healing up somewhat. I won't be lifting until next weekend. Here is what I got done this past weekend.

Bas Rutten Workout: (Saturday: Five 3 minute boxing rounds) (Sunday:Five 2 minute thai boxing rounds with hand weights for rounds 1, 3, and 5)

Bodyweight Circuit: 4 rounds, intense stretching between rounds (total stretch time = 20 mins)
Pushups x 25
Crunches x 100
Bodyweight Squats x 15
Dips x 15
Leg Raises x 25
 
My finger is healing nicely. I still won't be lifting, doing pullups, strapping on boxing gloves, etc. until this weekend at the earliest. Here is what I did the past two days:
Monday:
Stretch 15 minutes
Pushups: 63 (Max without compromising form/shaky arms)
Body Weight Squats: 60 (Max without compromising form)
Dips: 39 (Max before my arms exploded)
Ab Wheel Rollouts: 35 (I got sick of doing them at this point)

Tuesday:
I got about an hour of skateboarding in. I stretched once before the skating for 15 minutes and once after skating/before the following workout for 15 minutes.

Heavy Bag (no gloves due to hand - working on kicks, knees, shadowboxing, and a lot of footwork): Three 5 minute rounds

Jump Rope: cooldown for about 5 minutes
 
Finger is healed. I basically just did bodyweight exercises and shadowboxing a lot during this time. I figured since I had some time off to let my muscles rest, I would come back and see what I could do for 1RM's. I did Bench, SOHP, and max pullups today. I get my horse stall mats tomorrow so I'll do Front Squat, Power Cleans, and Deadlift tomorrow.

Bench: 230 lbs. (I'm still stuck here. I may incorporate pause presses again. Those did wonders in the past to get me up to 230 lbs)

SOHP: 150 lbs. (I expected to put up about 140 lbs. I never maxed on this so I was pumped I got that much up.)

Pullups (bodyweight): 11 (I was shooting for 10. Again, I'm pumped.)
 
I am now 26. I got my horse stall mats for my birthday. I also hit some new PR's.
Deadlift = 300 lbs (entire weight set)
Power Cleans = 215 lbs
Front Squat = 215 lbs
Chin Ups = bodyweight x 14
 
Before Dinner:
Stretch 15 minutes
Heavy Bag: Five 3 minute Rounds

After Dinner:
Skateboarded for close to an hour
Stretch 15 minutes
15 lbs weighted pullup: 1 x 5
15 lbs weighted chinup: 1 x 5
15 lbs weighted pullup hammer grip: 1 x 3 (failure)
Ab Wheel Rollouts: 3 x 10 (knees off ground)

NOTE: Today I received a new backpack in the mail. This is my first time ever doing the weighted pullups.
 
*Push Day*
Bench Press: 185 lbs x 5 (2 second pauses)
205 lbs x 5
210 lbs x 4 (failure, I felt wore out from pause presses early)

Front Squat: 135 lbs x 8
155 lbs x 8
165 lbs x 8

Seated Overhead Press: 135 x 3 x 3 sets

Tricep Extension: 80 lbs x 8 x 2 sets

Crunches: 4 x 100
Decline Leg Raises: 4 x 25
 
*Pull Day*
Deadlift: 275 lbs x 3, 285 lbs x 3, 295 lbs x 3

Bent Over Rows: 130 lbs x 8 x 3 sets

Weighted Pullups (15 lbs): 5 reps, 4 reps (fail on 5), 3 reps (fail on 4)

Barbell Curls: 100 lbs x 5, 100 lbs x 4 (failed on 5), 100 lbs x 5

Crunches: 4 x 100
Decline Leg Raises: 4 x 25

I stretched for about 15 minutes, skateboarded for about 45 minutes, and did the Bas Rutten Boxing 3 min. rounds at 5 rounds.
 
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