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The Jurassic Gladiator.....

Discussion in 'Fitness Journals' started by HevyMetal, Nov 26, 2011.

  1. leftyx

    leftyx Senior Member

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    Good to see you are back. Maybe you will stick around a while now.
     
  2. HevyMetal

    HevyMetal Well-Known Member

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    Hi Leftyx.....


    My workouts lately:- which will be subject to serious scrutiny by me
    as I'm going to have to "tweak".


    Monday:-
    warmup on eliptical for 5 minutes
    First round:-
    Machine Lat Pulldowns Widegrip
    Machine Seated Chest Press
    Standing D/B delt raises lateral
    Standing d/b delt raises rear

    Ab Crunches:- lay on mat with feet in air,legs straight, hold a weighted dumbell in each hand , arms extended and then do crunches.
    After that, put d/b's down, extend arms out sidewyas flat on mat and move legs from side to side touching mat.
    Then do Standing Machine Ab Curls
    The do side to side bob with weight above head.

    Then do 45 seconds on elipt.

    Second round:-

    Chins on bar (palms facing)
    Free barbell bench press
    delt raises as above
    Ab work as above
    Another 45 seconds on elipt

    Third round:-

    Chins on bar (Palms facing)
    Free barbell bench
    Gym Ring pushups
    delt raises as above
    Ab work as above
    Another 45 seconds on elipt

    4th round:-

    Chins on bar (Palms facing)
    Weighted Dips
    Gym Ring Pushups
    Delt raises as above
    Ab work as above
    Another 45 seconds on elipt

    5th round:-

    Chins on bar (palms facing)
    Weighted Dips
    Gym Ring Pushups
    Delt raises as above
    ab work as above
    Another 45 seconds on elipt.


    Tuesday:-

    First round:-

    3 min on elipt
    Box step-ups with dumbells
    Active recovery......machine pulldowns with light weight
    Active recovery....machine chest press with light weight
    Active recovery.....delt raises lat and rear with very light weight

    Second round:-

    Box stepups with dumbells

    Third round :-
    Box stepups with dumbells

    Fourth Round:-

    Free barbell Squats

    5th. Round:-

    Barbell squats with a 30lb bar..........endurance reps.

    Elbow Planks on Ball.


    Wednesday:-

    Walk around with 5lb ankle weights on.....as if stuck in mud.
    Practise sidekicks and front Kicks.
    Maybe some shoulder "truckdrivers" with a light weight
    maybe some standing ab-twist exes with a rubber band.

    Thursday:-

    Trifecta......some simulated racquetball,followed by sparring/punching on a bag followed by some sprinting.
    This done in "rounds".

    Friday:- all the stuff I didn't do any other day.......like neck work, grip work, bar hangs, and certain "isolation" exes.

    Every second week I switch the delt exes up for different ones.

    I also switch other exes up as I see fit.

    Sat and Sun no gym work.

    In my blog I said I didn't currently write anything down because I can remember it all in my head.

    But I may start logging sessions again......it really is a good idea even if it sucks having to continually write things while I'm working out....:lol:
     
  3. HevyMetal

    HevyMetal Well-Known Member

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    Yesterday was HIIT day.

    Went with combo:-

    Eliptical warmup for 5 minutes
    Boxing/sparring on bag....... 5 punch combos plus footwork for 20 sec all out
    then 20 sec rest
    then all out sprint for 10 sec
    then 20 sec rest
    then simulated raquetball all out for 60 sec
    then rest for 60 sec

    Rinse,repeat......for 30 minutes.

    Then after that....ab session.
     
  4. leftyx

    leftyx Senior Member

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    I like functional exercise. I wish I was as creative at it as you are.

    Sent from my SAMSUNG-SGH-I747 using Tapatalk 2
     
  5. HevyMetal

    HevyMetal Well-Known Member

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    Thanks Leftyx, bud.........

    My simulated raquetball, I built a "racquet" out of wood/thin plywood sheet.

    It's not heavy......but it has no holes in it so there's way more air resistance than a real racquet.

    Works very nicely.
     
  6. HevyMetal

    HevyMetal Well-Known Member

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    Back to writing down workout info again.

    Don't like doing it........but it's a good thing to do.

    Split the Lat focus into two sessions a week (on top of other things).

    Both sessions are slightly different in exercise selection.
     
  7. HevyMetal

    HevyMetal Well-Known Member

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    At the end of last week I was hit by a Mega case of DOMS..

    DOMS stands for "Damn! Over-Exercised Myself!"

    This was a case of upper body DOMS , where you just want to sit quietly and stare out the window at nothing in particular for hours while the mind-numbing ache slowly radiates through every muscle above the waist simultaneously........

    If I get DOMS it takes about 3 days to set in.

    The horror...the suffering...the misery.......

    This is where the real lifters get separated from the "dabblers".

    It is all up to each individual as to how they judge and re-act to pain.

    You can make a mountain out of a mole-hill....or....you can make a sofa out of Balsawood.........it's left to each of us to determine what we will tolerate.

    That said, I'm hoping to progress beyond my current level of pain tolerance.

    Right now if I hit myself on the thumb with a hammer, I will go looking for sympathy wherever I can get it, all the while blaming the Universe and the Gods for being unfair to me because it wasn't my fault and I didn't deserve it.....I mean I've been a good person so therefore I should expect to be rewarded instead of ending up in this kettle of fish.

    :spank::spank::spank:


    :suspicious::spitwater:
     
  8. HevyMetal

    HevyMetal Well-Known Member

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    Still at it........but gonna switch up the program....
     

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