This was supposed to be my heavy day for the Russian Ladder style workout but my nutrition was terrible today and didn't have much energy when I got to the gym so I decided to change it up. I have 4 days in Vegas for the hockey tournament coming up so don't imagine that there is going to be a ton of gym time there. Am just being realistic!
5 minute row
Foam Roller Work
15 minute dynamic warm-up/joint mobility
1A: Bench Press
5 sets * 5 @ 135#, 5 @ 165#, 5 @ 185#, 5 @ 205#, 4 @ 225#
1B: Pull-ups (wide grip, palms away)
8 sets * 5 reps @ bodyweight
2A: Deadlift
5 sets * 5 @225#, 5 @245, 5 @ 275#, 5 @ 295#, 3 @ 325#
5 minute stretching, foam roller
Thought this would be a good way to convert my training log book into digital format. Just trying to keep track of progress and this way anyone I am talking to about training can take a peek as well.
Tuesday, April 14, 2009
April 13, 2009
Just got out on the ice for an hour to test out the adductor today. Good news is that I didn't re-injure it. Took it a bit easy though.
Sunday, April 12, 2009
April 12, 2009
Easter Sunday and the gym is closed. Missed out yesterday due to the household chore list taking too long. Anyhow, this was a garage workout and hopefully I can start to do more like this. Shan did this with me but with a little less intensity. This workout incorporate rope work with 1.5" thick manilla rope. I first got exposed to this from Anthony Diluglio's Art of Strength website. He has a training DVD called Ropes Gone Wild and has some other incredible products based around the ropes. I also highly respect a movement that he has started called "Stop the Obesity" that is centered around getting ropes into programs in American schools. For more info head to http://www.artofstrength.com/ I will post a video to show the type of rope exercises. I also used a Jungle Gym Trainer today. This is similar to a TRX suspension trainer. I got this for taking on the road with me. I purchased this from Perform Better (http://www.performbetter.com/)
10 minute warm-up/joint mobility complex
30 secs Kettlebell swings 53# KB
30 secs Rope Movement
30 secs Jungle Gym suspended push-ups
30 secs Rope Movement
30 secs KB Cleans 53# KB
30 secs Rope Movement
30 secs Rope grip pull-ups
30 secs Rope Movement
30 secs KB Snatches 40# KB
30 secs Rope Movement
30 secs Medicine Ball Slams 10# MB
30 secs Rope Movement
30 secs Jungle Gym bodyweight rows
30 secs Rope Movement
30 secs 2-handed KB clean to front squat 62# KB
30 secs Rope Movement
Rest 180 secs and repeated once more.
10# Sledgehammer leveraging exercises for forearm and wrist strength.
Check this link out for the type of sledge exercises. http://www.straighttothebar.com/2009/02/hammering_strength_into_the_wr.html
10 minute warm-up/joint mobility complex
30 secs Kettlebell swings 53# KB
30 secs Rope Movement
30 secs Jungle Gym suspended push-ups
30 secs Rope Movement
30 secs KB Cleans 53# KB
30 secs Rope Movement
30 secs Rope grip pull-ups
30 secs Rope Movement
30 secs KB Snatches 40# KB
30 secs Rope Movement
30 secs Medicine Ball Slams 10# MB
30 secs Rope Movement
30 secs Jungle Gym bodyweight rows
30 secs Rope Movement
30 secs 2-handed KB clean to front squat 62# KB
30 secs Rope Movement
Rest 180 secs and repeated once more.
10# Sledgehammer leveraging exercises for forearm and wrist strength.
Check this link out for the type of sledge exercises. http://www.straighttothebar.com/2009/02/hammering_strength_into_the_wr.html
Friday, April 10, 2009
April 10, 2009
Not a lot of motivation to get to the gym today but finally made it after 3 days of meetings, eating out and over-drinking. Great to actually get active again. Also got to the doctor for groin and shoulder injuries. My earlier shoulder pain 6 months ago was the infraspinatus. This time it is the supraspinatus. Damn rotator cuffs!
Medium Day
5 minute Rowing
Foam Roller work
15 minute warm-up/joint mobility
1A: Bench Press
4 sets * (5 reps @ 90#, 5 reps @ 140#, 3 reps @ 190#)
1B: Deadlift
4 sets * (5 reps @ 135#, 5 reps @ 195#, 3 reps @ 255#)
2: Windshield Wipers
2 sets * 8 reps per side (killer!)
Here is a video of these:
5 minute stretch/cool-down
Medium Day
5 minute Rowing
Foam Roller work
15 minute warm-up/joint mobility
1A: Bench Press
4 sets * (5 reps @ 90#, 5 reps @ 140#, 3 reps @ 190#)
1B: Deadlift
4 sets * (5 reps @ 135#, 5 reps @ 195#, 3 reps @ 255#)
2: Windshield Wipers
2 sets * 8 reps per side (killer!)
Here is a video of these:
5 minute stretch/cool-down
Monday, April 6, 2009
April 6, 2009
Light Day
5 minute rowing
Foam Roller work
15 minute warm-up/joint mobility complex
This is difficult to jot down in my regular notation. Essentially I did alternating sets of bench and deadlifts but after each set of either exercises I did chin-ups as a superset.
1A: Bench Press
5 sets * 5 reps @ 135#
1B: Deadlifts
5 sets * 5 reps @ 185#
1C: Chin-ups (non-kipping)
Supersetted with every set of above
10 sets * 5 reps @ bodyweight
2: Turkish Get-ups
5 minutes of constant TGUs alternating arms with 30# kettlebell
I will post a video of this exercise as well since it is not the most common exercise.
5 minute rowing
Foam Roller work
15 minute warm-up/joint mobility complex
This is difficult to jot down in my regular notation. Essentially I did alternating sets of bench and deadlifts but after each set of either exercises I did chin-ups as a superset.
1A: Bench Press
5 sets * 5 reps @ 135#
1B: Deadlifts
5 sets * 5 reps @ 185#
1C: Chin-ups (non-kipping)
Supersetted with every set of above
10 sets * 5 reps @ bodyweight
2: Turkish Get-ups
5 minutes of constant TGUs alternating arms with 30# kettlebell
I will post a video of this exercise as well since it is not the most common exercise.
Sunday, April 5, 2009
April 5, 2009
Just went to stick and puck for an hour today. Pesky groin acted up again while taking a slapshot. Definitely need to find a way to get this back in shape!
Saturday, April 4, 2009
April 4, 2009
High Volume Russian Ladder Day
This is the heavy day of a program from Pavel Tsatouline's book "Beyond Bodybuilding". It is inspired from a Delorme Method training split. The heavy day of this is a tough workout. It is all supposed to be based off of your 10 rep max. I did this back in November and gained a lot of strength. I think I went a little too heavy today to start but oh well.
5 minute rowing
Foam roller work
15 minute warm-up/joint mobility
These were done as alternating sets with about 90s in between exercises and more at the end when I got more tired.
1A: Bench Press
5 sets * (5 reps @ 100# then 5 reps @ 140# then 5 reps @ 190#)
Note: Last set could only do 4 reps @ 190#
1B: Deadlifts
5 sets * (5 reps @ 135# then 5 reps @ 195# then 5 reps @ 255#)
5 minutes stretching
So all in all you end up doing 5 sets of 15 reps with an ascending ladder. Total tonnage ~25,200lbs today!
This is the heavy day of a program from Pavel Tsatouline's book "Beyond Bodybuilding". It is inspired from a Delorme Method training split. The heavy day of this is a tough workout. It is all supposed to be based off of your 10 rep max. I did this back in November and gained a lot of strength. I think I went a little too heavy today to start but oh well.
5 minute rowing
Foam roller work
15 minute warm-up/joint mobility
These were done as alternating sets with about 90s in between exercises and more at the end when I got more tired.
1A: Bench Press
5 sets * (5 reps @ 100# then 5 reps @ 140# then 5 reps @ 190#)
Note: Last set could only do 4 reps @ 190#
1B: Deadlifts
5 sets * (5 reps @ 135# then 5 reps @ 195# then 5 reps @ 255#)
5 minutes stretching
So all in all you end up doing 5 sets of 15 reps with an ascending ladder. Total tonnage ~25,200lbs today!
Friday, April 3, 2009
April 3, 2009
Another reasonably light workout before I go heavy tomorrow. Abs are sore from yesterday. Figure this means I did something right since always have troubles working them hard enough to be sore the next day.
5 minute rowing
Foam Roller work
15 minute warm-up/joint mobility
1A: Pull-ups (non-kipping)
3 sets * 10, 8, 8 @ bodyweight
1B: Dips
3 sets * 8, 8, 8 @ bodyweight
2A: Hang Power Cleans
3 sets * 6 reps @ 135#
2B: Towel grip, Feet-elevated bodyweight Rows
3 sets * 8 reps
3A (Superset): Decline Medicine Ball Push Sit-ups (throwing a medicine ball straight up and the air and staying up until you catch it)
3 sets * 10 reps @ 14# medicine ball
3B: Back Extensions
3 sets * 10 reps @ bodyweight
4: Kettlebell Windmills
2 sets * 8 reps / side @ 30#KB
5: Sledgehammer wrist strength circuit w/ 10# sledge
5 minute rowing
Foam Roller work
15 minute warm-up/joint mobility
1A: Pull-ups (non-kipping)
3 sets * 10, 8, 8 @ bodyweight
1B: Dips
3 sets * 8, 8, 8 @ bodyweight
2A: Hang Power Cleans
3 sets * 6 reps @ 135#
2B: Towel grip, Feet-elevated bodyweight Rows
3 sets * 8 reps
3A (Superset): Decline Medicine Ball Push Sit-ups (throwing a medicine ball straight up and the air and staying up until you catch it)
3 sets * 10 reps @ 14# medicine ball
3B: Back Extensions
3 sets * 10 reps @ bodyweight
4: Kettlebell Windmills
2 sets * 8 reps / side @ 30#KB
5: Sledgehammer wrist strength circuit w/ 10# sledge
Thursday, April 2, 2009
April 2, 2009
Went for a skate last night after the gym. Can tell this groin injury is going to be nagging so need to take care of it until I get on the ice for real. Here goes for today:
5 min rowing
Foam roller work
15 minute warm-up/joint mobility
1A: Deep Squats
5 reps @ 135#, 5 reps @ 185#, 5 reps @ 205#
1B: L-Sit Chin-ups
3 sets * 5 reps @ bodyweight
2A: Floor wipers
2 sets * 10 reps per side @ 135#
2B: Power sit-ups with Ball Slam (hard to explain so will try to find a clip but essentially you start lying down with knees bent and medicine ball over head and then do a sit-up to standing and then power slam the medicine ball and lie down again)
2 sets * 8 reps @ 8# medicine ball
3: Tabata interval (20 seconds work: 10 seconds rest) Kettlebell snatches @ 40#KB
5 min stretching
5 min rowing
Foam roller work
15 minute warm-up/joint mobility
1A: Deep Squats
5 reps @ 135#, 5 reps @ 185#, 5 reps @ 205#
1B: L-Sit Chin-ups
3 sets * 5 reps @ bodyweight
2A: Floor wipers
2 sets * 10 reps per side @ 135#
2B: Power sit-ups with Ball Slam (hard to explain so will try to find a clip but essentially you start lying down with knees bent and medicine ball over head and then do a sit-up to standing and then power slam the medicine ball and lie down again)
2 sets * 8 reps @ 8# medicine ball
3: Tabata interval (20 seconds work: 10 seconds rest) Kettlebell snatches @ 40#KB
5 min stretching
Wednesday, April 1, 2009
April 1, 2009
After the gym on Saturday I went for a massage and then played pick up hockey for an hour and a half. Right at the end I mildly strained my groin (adductor muscle I think) so as a result I have not done any gym work so I dont aggravate it any. Seems to be better today though and didn't bother me. The main concern I have is how easy it is to re-injure that area. Will try it skating tonight and see how it feels.
Felt like absolute crap today while working out. Got a headache mid-way through and felt a little bit sick. Hope it is just dehydration and not getting sick!
Light Day
5 minute row
Foam roller work
15 minute warm-up/mobility complex
1A: Bench Press
5 @ 135#, 5 @205#, 5 @ 185#
1B: Weighted Pull-ups
5 @ Bodyweight, 5 @ 35#, 5 @ 25
2A: Deadlifts
5 @ 225#, 5 @ 275#, 5 @ 245#
2B: Side Press
5 @ 50#, 5 @ 60#, 5 @ 60#
10 minute stretch
Couldn't bring myself to do windsprints or intervals since I already felt ill!
Felt like absolute crap today while working out. Got a headache mid-way through and felt a little bit sick. Hope it is just dehydration and not getting sick!
Light Day
5 minute row
Foam roller work
15 minute warm-up/mobility complex
1A: Bench Press
5 @ 135#, 5 @205#, 5 @ 185#
1B: Weighted Pull-ups
5 @ Bodyweight, 5 @ 35#, 5 @ 25
2A: Deadlifts
5 @ 225#, 5 @ 275#, 5 @ 245#
2B: Side Press
5 @ 50#, 5 @ 60#, 5 @ 60#
10 minute stretch
Couldn't bring myself to do windsprints or intervals since I already felt ill!