2009

[jiritt0]

usual warm up yesterday

weights:

walking DB swings: 5 each leg x 30, 5 sets at 50, and another set 30

jump shrugs: 5 x 5, 95 pds -- alternated sets between clean grip + snatch grip, last set did 3 of each

broad jumps - 5
med ball chest toss - 5 w/ 6kg ball
60 second rest / 3 x thro

bent over rows: 10x 95, 115 (clean), 115 (snatch), 135 (clean), 135 (snatch), 135 (underhand), 95
10 pullovers w/ 50lb on W bar between each set of rows
60 second rest per cycle

5 regular pullups/ 5 modified pullups
10 lateral bodyweight lunges a leg
60 second rest / 3 x thro

10 dives
10 lateral power steps a leg
60 second rest / 3 x thro

ab wheel rollouts
crunches
supermans
sets of 10/15/20, 60 second rest per c ycle

[jiritt0]

warm up : less jump rope than usual, my left calf felt horrible, so i avoided jumping movements in warmup. bout 40 mins long

weights: about 90 mins long

snatches: 5x95, 2x115, 125, 135, 135, 115, 115, 5x115

single leg depth jumps - 5 each leg
static situp chest toss - 8 w/ 6kg med ball
4x thro, 45 second rest

back squats : 10x135, 5x205, 225, 245, 250, 250, 10x205
power bench: 5x160, than 135 for rest of squat sets
45 second rest each cycle

single arm bar shrugs: 20 x 45, 10x65,85, 85
glute ham rolls: 10 on a swiss ball
rapid bench (shoulder grip): 10x135 for each set
45 second rest each cycle

chinups: 8
russian twists: 15 a side with 6kg med ball
rapid bench (wide grip): 10x135 for each set
3x thro/45 second rest each cycle

neck bridges - 30 seconds, 4 ways
step ups: 10 each leg with 30lb DBs in each arm
core bridges: 30 seconds normal on swiss ball, 30 second glute ham bridge, 30 second both side planks
3x thro/45 second rest each cycle

[jiritt0]

unbearable soreness this morning... and most mornings this week... ya for training

[jiritt0]

last nights workout:

warmed up like normal, good mix of jump rope and stretches

weights:

single arm DB cleans - 3 each arm at 25, 35, 40, 45, 50, 55, 60, 25

single hops - 20 each leg back and forth a spread of 2feet
overhead ball throws - 6x each leg stepping forward with 6kg med ball
45 sec rest 3xthro

deadlifts - 6x 50, 75, 75, 75 (all with DBs), 135, 135, 135, (with barbell snatch grip)
incline DB bench - 10reps with 75pds every set
45 sec rest every time thro

overhead walking lunges - 10 x 25/25/45/45 (first and third sets forward, 2nd and 4th backward)
pullups - 6 reps
sit ups - 20 reps
overhead walking lunges - 10 x 25/25/45/45 (first and third sets forward, 2nd and 4th backward)
45 sec rest every time thro


weighted crunches - 20 reps with 45pd plate
good mornings - 10 reps with 105pds
dips - 12 reps
45 second rest/3x thro

ab wheel rollouts - 12
incline DB flies - 12x 35pd each set
core bridge - first set two 45 second reps, rest sets only 45 second holds -- felt weak and pathetic doing these!!! sucked
45 sec rest , 3x thro

jump rope - 30 seconds or so
pushups on a barbell - 15
russian twists - 15 each side with 6kg med ball
minimal rest each time thro/3 sets



didnt feel like a good workout really, but i woke up with alot of soreness in my traps and left knee

[jiritt0]

last nights workout:

jumped rope for like 30 minutes or so , than hit a warm up for another 30 min or so - was real nicee

weights:

single arm barbell snatches: 3 rep each arm x 45/55/55/65/65/55/45 (these are real weird, but i like)

static situp passes: 3 x 6 x 6kg med ball
depth verticals 3x6
45 second rest each cycle

Front squats: 7x6x135 (working on using clean grip for heavier weights)
flat wide grip barbell bench: 10x135, 6x6x185
45 second rest each cycle

diamond pushups : 10
sprinter crunches: 10 each leg
lateral powersteps: 10 each leg
3 x thro/45 second rest

glute ham bridge: 45 seconds
chinups: 10
supermans: 10
3x thro/45 second rest


forearm pinchers: 45 seconds with two 35s and then 4 sets with two 25s

[jiritt0]

yesterday workout:

same thing as day before, alot of straight jumping rope - like 30 mins, than i did a warm up for 30minutes or so with alot of stretching and movement

weights:

walking DB swings: 3 each arm x 35,6 sets with 50s, and a final with 35s
high pulls: 3 reps with the bar, 6 sets with 95, and a cooldown with the bar again

broad jump: 4 reps
bench press throws (!) : 6 reps with 95 pds on a smith bench rack, throwing bar + weight as high as possible (very fun)
45 second rest/5 x thro

front lunge squats: 6x95,95,95
standing DB shoulder press, alternating from top position: 6x40,55,skipped a set, and 30 (my L shoulder got shooting pains on 2nd attempt of 55, i dropped down to 40s again and that still hurt, so i completely skipped a set and was able to get 30s for the final)

45 second rest each set

DB bent over rows: 3x10x55
situps on a hyper extension machine: 3x10
45 second rest each set

pullovers: W Bar with 25s each side x 10 reps
throwing russian twists: 5 a side with 6kg med ball
snatch upright rows: 10x65,55,55
no rest between sets

[jiritt0]

thursday nights workout:

warmed up good , lots of everything

weights:

single arm DB jerks: 6x30, 6x3x45, 6x30 (each arm)
clean deadlift: 7x6x95

depth jumps w/ 30lb DBs in each arm : 6
ab ball slams: 6 w/ 6kg med ball
3x thro, 45 scond rest

back squats: 10x135,4x6x185, 10x135
close grip decline:10x135,5x6x155

suit case deadlift: 3x10x55 (10 rep each side)
lateral step ups: 3x5x30pd DBs each hand + 5 with bodyweight

pullups :10
calve raises: 10x400pd
3x thro/45 second rest

sprinter crunches: 10
single arm barbell curls: 10 each arm w/ 30pd bar
3x thro/45second rest

30 second box runs
20 situps
10x135 decline bench
3x thro/45 second rest

30 second box hops
20 crunches
10x135 close grip decline
3x thro /45second rest

russian twists w/ 6kg med ball x 10 a side
supermans x 10
3x thro/45 second rest

[jiritt0]

been eating poorly and lazy since thursday night -- my girlfriends parents are visiting til monday, and to top it off, today is my friends bachelor party I've been planning for months now... I'm so off my game, I messed up trimming and had to go clean shaven like a school boy! =x

[Midnight_Lifter]

Man, it's awesome to see the log continue its awesome journey... thanks for keeping it going. Some solid-ass workouts there as well...

[jiritt0]

No doubt -- things will only pick up intensity in the future.. Once I land that job, I'll hopefully have a ton of resources from that facility, but I also hope to begin purchasing serious workout equipment!!

the prowler, heavy duty chains, and a slide board are on the top of m ylist.. I wanna get strongman stuff goin too...kegs, huge tires, etc..

[jiritt0]

just subscribed to get 6 - 1L boxes of coconut water each month.. will give it a 1month go and see if i enjoy it and decide to continue or discontinue.. only ran 17$ on amazon.com =)

last nights workout:

crazy warmup - very intense, my heart rate was flying, i got real nice and lose before i blasted everything with the weights..was prolly near an hour long (?) not sure.


dead cleans: 4x75. 115, 135 (both from 1" boxes), 135, 135, (both from floor), 94

weight jump squats: 4x95,95,95,95, bodyweight (with a 17inch average height)
oblique throws - 4 reps each side w/ 6kg med ball per above sets
45 second rest per cycle

snatch deadlifts: 4x95,145,175,175,175,145
standing military shoulder press: 4x95,115,130,130,130,110
45 second rest per cycle

lunges with rotation: 5 each side with 6kg med ball
pullups: 5 regular/5modified
45 second rest per cycle - 3x thro

DB shrugs: 10x55,55,55, 35 sec static hold w/55
pushups w/ feet elevated waist height: 10 per cycle
45 second rest per cycle

10 dips (bodyweight)
20 situps
lunge complex without linear/transverse - 2 reps a leg @ angles + laterals
45 second rest per cycle, 3x thro

good mornings: 10x95,95,95
bridge complex: 30 seconds, T bridge/glute ham/other side T bridge/regular bridge
45 second rest per cycle

[jiritt0]

just hit up defrancos :

XXXL camo tee
Combine Preparation E-book
MASTERING THE FOOTBALL COMBINE TESTS - DVD
SUPER STRENGTH & Pamphlet - DVD


trying to get his 40yd dash manual too... its out of stock but uh, im hoping for the hookup, haha.



eating my first taste of greek yogurt... pretty good, creamier and smoother than normal yogurt, something i can def. get used too.. espceially since its healthier than american ygurt

[jiritt0]

dec warmup today -- didnt have my normal room so alot o fthe stuff i did i couldnt incorporate movement with =(

weights:

single arm barbell jerks: 4x 45, 55, 55, 65, 65, 45

lateral broad jumps: 3 each direction
chest toss: 6kg med balls, 6 reps
45 second rest per cycle

Front squats: 6x135, 4x155,175,175 (cross grip, not clean), 135
barbell bench with 45 pd plates hanging through 20lb chains - 10 reps
floor barbell bench - 10x135
45 second rest per cycle

straight leg deads: 10x95,115,135
clean grip upright row: 10x50lb on W Bar
45 second rest per cycle

hang bench: 10x135
straigh leg deadlift: 10x95
close grip bench: 10x115
W bar curls: 10 w/ 50lb on bar
only one time through that cycle, 45 second rest after

neck bridge complex: 30 seconds per 4 ways
dives: 10
45 second rest, 3 cycles

glute ham rolls: 20 reps on a swiss ball
reverse situps: 20 reps
45 second rest per 3 cycles

ended with russian twists, 6kg med ball, sets of 20,15, 15, 20 (per side) - 45 second rest per set

[jiritt0]

warmed up: wasnt that good, legs hurt from excess jumping, and i wasnt able to do alot outside of that cos of a class in my normal warm up room

weights;

DB swings - 4x30,45,55,55,55,30
DB jump shrugs: 4x35, 45, 45, 45, 45, 45 (each arm)

depth jumps - 4 off a 25 inch box
overhead ab slams - 4 with 6kg med ball
4x thro, 45 second rest

T rows: 4x50,75,100,125,125
olympic lunge squat: 4x45,75,75,75,75, 45
45 second rest per cycle

1 arm cable chin ups: 10 each arm x 70,80,85
step ups (20inch box): 10 each leg x 67 bound par on back, front, and back for 3rd cycle
T rows: 4x125,125,125
45 second rest per cycle

20 supermans
shoulder clocks: 3 reps, with objects placed in path
30 crunches
3 x thro, 45 second rest

20 pushups on a barbell
33 situps
45 second rest - 3x thro

[jiritt0]

last night; weak warmup, wasnt feelin it 100%.


weights:

DB snatches: 4x30,40,50,50,40,30

overhead me dball throws - 8 reps x 6kg ball
single leg box hops - 15 seconds each leg, first 2 sets linear, 2nd 2 sets lateral
4x, 45 sec rest per

back squats: 6x135, 185,215,225,225,225,225 (all with chains except 135 set), 185+135+15 bodyweight squats (in rapid succession, 135 w/o chains again)
DB bench on swiss ball:10x45,45,55,75,75,75,55+45+15 pushups (all in rapid succession)
45 second rest per cycle

eccentric pullups: 8 reps, 5 seconds per eccentric phase (no concentric)
static calf riases: 45 seconds, 450 pds reg, 500 pds toes in, toes out, and regular again
45 second rest per set

DB flies in swiss ball: 10x30,20x30,30
300 bench press ab whipes: 135 on bar, 10 reps each side
3x thro, 45second rest per

40 crunches, 10 supermans, 2x thro, no rest -- 45 second rest and repeated 2 mroe times