2009

[jiritt0]

workout tonight

warmed up, felt nice n loose before getting at it

barbell snatches - 4x5x95,115,115,115

DB bench - 12x75, 15x75,13x75
barbell squat jumps - 10x75 each set
DB wrist spins - 30sec each
30 sec rest - 3x

sprinter crunches - 20
6 pullups
calf raises - 475 on standing - 150 seated 2nd set
6 pullups
20 sprinter crunches
30 sec rest - 2x thro

10 dives
20 squats at 135 pds
10 bicep curls each arm (2nd set hammers)
30 sec rest

pinchers - two 10 pd plates each arm - 30 seconds
overhead lunges across room - 30pd plate overhead
T bridge - 30 seconds each side - first set on extended arm, 2nd set on elbow
30 sec rest - 2x thro


then as a burnout we did 10 DB bench at 75pd - 20 squats at 135pd, and 20 arm curls alternating between normal biceps and hammers

[jiritt0]

went to a football strength and conditioning clinic today at Villanova -- coaches from penn state and WVU were there, pretty awesome, and the Nova football str coach is intense too

great event, learned alot, got some CEU's, and didnt cost an arm

[jiritt0]

first day of spring break -- sitting around doing work all day long, then taking the train into campus to workout with the girlfriend after shes off work.

going to be a great spring break !! I've got 2 AA meetings planned to attend, tons of work to do beyond that, and I hoep to workout M-W and F.. may even be moving on sat/sun, would be another intense workout. who knows!

In the process of making my own roll out ab wheels..should be BA once i finish it up.. all I need is 2 more 6inch lawnmoawer tires, home depot was out yesterday =(

http://www.rosstraining.com/articles/wheel.html

than it is game timmee!

i also forgot to mention I picked up a wrist/forearm trainer at the clinic on sat.
http://jmbprecision.com/
it was discounted for the event, so i got the most difficult version for 20% off. it's basically the same as the rope pipe method (get PVC pipe, drill a hole in it, thread rope through so you can attached weights and spin it up) but theres no rope involved, so it is slightly easier to use at home and on the road. I've got a normal rope one i can take to school now to use, might use it this week actually


tonight i am going to start white blood pre bed, and NOxidant postworkout. next week I will begin to use acai berry powder as well



good warmup, did alot of jump rope as usual, also threw in some calve stretches that made me realize some tightness in them (i think - not 100% sure I was odoing them right)

workout like this:

DB snatch with a squat thrust between reps -- 4x5x30pds

DB military - 20 reps, 35 pds, 3 sets
DB front-to-side/side-to-front raises - 3x12x10pds
30 second rest between circuits - 3 time thro


situps - 25pd plate, 20 reps
depth vertical jumps - 5
5 chinups / 5 chinups on lat pulldown with 150pds
situps - 25pd plate, 20 reps
30 seconds rest- twice thro

12 crunches with 25 pd plate
10 pushups with 2 varying size med balls --- 5 than swamped sides and 5 more
8 step ups each leg with 25pd plate overhead
10 wide grip pushups (first set with feet elevated, 2nd set normal)
12 crunches with 25 pd plate
30 seconds rest - twice thro

6 inches with 13pd med ball on feet and 25 pd plate overhead in static crunch - 30 seconds
T bridge, one side, 30 seconds
10 pullups -- feet on a bench, shoulders underneat a bar (still very hard by this point)
T bridge, other side, 30 seconds
6 inches with 13pd med ball on feet and 25 pd plate overhead in static crunch - 30 seconds
30 seconds rest than another set thro switching the 6 inches and T bridges in order




I am sure this is going to hurt in the ABS/Shoulders tomorrow.. =)

spring break is going to be torturous workouts, i love it. nothing to do all day but focus on school work to graduate in May and workout at night !!!

[jiritt0]

got letter about our eviction today... in a round about nice way.. the new broker/owner says we need to call her to discuss move out options ... yippyy!

tonights workout, will be entitled; Evictionz.

[icetrauma]

got letter about our eviction today... in a round about nice way.. the new broker/owner says we need to call her to discuss move out options ... yippyy!

tonights workout, will be entitled; Evictionz.

Get ouT!!!! NNNOOOOWWWWWWWWWWWWWWW!!!!!!!!!!!!!

[jiritt0]

haha chyeaaa... trying to work a deal with the broker so we get til april 1st to move and 1grand in moving assistance.. we shall see


great workout tonight, drank cytosport fast twitch during it instead of purple wraath..stuff tasted weird, like bad lemonade

did a decent warmup, not as long as normal i think but good focus on stretching the legs (my quads were real sore so i did them 2x the usual)

weights:

DB heros (man makers) - 8x 35, 30, 30
jump rope
minute or so rest - 3x thro

str leg deads - 10x135
upright rows - 10x25pd on W bar
30 seconds rest x3 thro

bodyweight lunges down n back room
power strap down n back room
russian twists for 30 seconds with a 6kilo med ball
30 seconds rest x2 thro

12 pushup bridges
8 bent over DB flies/delt raises - 10 pd, 20 pd 2nd set
10 med ball slams with 6kilo med ball
8 bent over DB flies/delt raises - 20 pd both set
12 pushup bridges
30 seconds rest x2 thro


12 sprinter crunches each leg
10 tricep rope pushdowns with 60pds
10 calf raises with like 500 pds -- 600 pds on 2nd set
10 tricep rope pushdowns with 70pds (hhard)
static hold calf raises with 500pds for 30 seconds at top and bottom - 600pds 2nd set
12 sprinter crunches each leg
30 seconds rest x2 thro


yea, t'workin it

[jiritt0]

last nights workout: started with a normal warmup

DB Jerks - 8x30, 6x40 for 2 sets

chains quats - 10x185 + chains
20 speed squats - bodyweight as fast as possible
1min rest - 3x thro

chain bench - 10x185 + chains
20 med ball chest throws - 13pd med ball
1 min rest - 3x thro

famrers walk w/ 60pd DBs - 10 pushups - 3x thro with no rest between

15 situps
15 crunches
10 oblique crunches
bridge for 30 seconds
no rest - 2x thro




was an intense workout. i drank alot of yerba mate tea during the day, and wore way too many layers on my walk to the train/campus, so i was dripping sweat before i even got ready to workout... felt like i was leaving a sauna when i left the gym. was great.

[jiritt0]

last workout of the week -- hit it in the late AM instead of mid evening like usual

warmed up with a typical warm up

barbell cleans - 6x65,95,115,125

lunge squats - 6 each leg x 105 every set
DB flies - 10x30,40,40
30 second rest - 3x thro

ab wheel rollouts - 10
DB rows - 8x65pds
ab wheel rollouts - 10
DB rows - 8x65pds
30 second rest - 2x thro

situps on the hyper - 10
dips - 10
weight crunches - 10 w/ 45pd plate overhead
dips - 10
situps on the hyper - 10
30 second rest - 2x thro

wide pushups with both hands on abox - 10
glute/ham hip bridge - 30 seconds (45 seconds on last set)
overhead side bends - 6 each side with a 25 pd plate
minimal rest (walked around half of the room, like 5 seconds) - 3x thro

[jiritt0]

gonna hand in the lease to our new apartment (hopefully) today and hit up all the local stores to try and get their old boxes so we can start packing..

it looks good for us to get a grand from the bank for moving assistance, which is pretty cool since were only moving a few miles and the truck wont cost much. the act of moving is just going to blow, especially since i need to crunch on school to graduate in may !!!!


feeling real good since starting blue gene and white blood before bed! I think the next few weeks could be awesome, hopefully the move and change won't throw things off much once it all goes down


i've been drinking alot of yerba mate tea this week.. stuff is awesome, i need to drink it more.. ive got tons of it, duno why ive been lazy and let it sit around! same with green tea, ive got tons of that

[jiritt0]

had a great workout todya. hit it up around noon, little different time. was able to put in about a 45min warmup, with lots of jump rope, and a good 90min workout with even more jump rope

i really blasted the quads away, and murdered the chest/arms with a rediculous set of flies + pushups

I left my paper in my office and wont be able to post up the specific til tomorrow.

[jiritt0]

watched Defrancos movie STRONG last night.. pretty awesome, guy is basically livin my dream..

my goal for 2010, be that dream too!


edit: oh man, i just saw on defrancos site that he started doing some kind of mentorship program.. I need to get in on that shit!! I wonder if ppl call Joe Defranco JD too.. haha


yesterdays workout:

warm up

DB cleans - 4x5 x 30,30,40,40
vertical jumps - 5x
minute rest or so


front chain squats - 3x10x145 + chains
step ups onto 3 boxes (about mid thigh height ) - 20 each leg with empty bar on back
30 seconds rest between each set

DB flies with 30s
flat bench
10 incline
10 decline
10 pushups
10 wide
10 shoulder
10 close
30 second rest - 2x thro

6 pullups - bridge for 30 seconds - 15 toe touches each side - bridge for 30 seconds - 10 modified pullups
30 second rest - 2x thro


12 dives
15 situps with a 75 pd DB
jump rope for a minute
30 second rest - 2x thro

10 good mornings - 95pds
plate pinchers - 20 lb each hand for 30 seconds
jump rope for 45 seconds
15 situps with 75 pd DB
30 second rest - 2x thro

2x12 good mornings again
2x10x front chain squats again
about a final 90 seconds on ajump rope and i bout died ...



5-10 minutes later I started teaching my TA class while drinking my post shake lol
I used the stretch out band for some nice stretchs for the first 15min or so as I warmed the class up

[jiritt0]

dec workout today...

barbell jerks : 4x6x95pds
med ball toss : 8 reps with 6kilo ball
a minute or so rest between each set

str leg deads -115,135,135
glute hams on a med ball - 15/10/15 rolls each leg'
30 sec rest - 3x thro

10 chinups
15 crunches with 45pd plate
power step back n forth about 15 feet
15 crunches with 45 pd plate
10 chinups
30 sec rest - 2x thro

calf raises - 15x500pds
ab chair - 15 reps w/str legs
3x thro, 30 sec rest -- on final set, held calf raise @ top of movement for 30 seconds

[jiritt0]

super sore n stiff this morning... feel okay now but i imagine it'll just get 10x worse once i blast my life away tomorrow in the gym...


I might even play murderball after working out tomorrow.. im not sure tho


oh snap, i just got like 100 +pages of pure PSU football training programs from one of their SC coaches... haha ballin

[jiritt0]

sucky workout tonight.

during the warm up, i got some bad pain in the back of my knee during the transition from flexion to extension, it wasnt fun.. really set back the warm up..

during weights I dropped all the lower body stuff I planned to do.. snatches, deadlifts, lunges =(

weights ended up going something like this:

DB swings - 4x8 each arm with 40pd DB
bout a minute rest each time

arnold shoulder presses - 3x10x25pds
12 situps on the hyper extension
30 second rest each time

than 2 sets of 10 each arm DB shoulder press with 60s (neutral grip)
and 12 situps regular
with 30 second rest again

moved on to 3x8 pushup rows with 30pd DBs
3 x 10 bent over rear delts with 15pd DBs
jump rope for about 30 seconds
30 second rest each set thro

T bridge - one side - 30 seconds
oblique crunches opp side 12
T bridge - other side - 30 seconds
oblique crunches opp side 12
2x thro w/ no rest

12 crunches with 45 pd plate
12 supermans
3x thro with no rest

ended with 100 situps total, everytime i couldnt do anymore i would jump rope for like 30 seconds or so. ended up doing about 105-110 situps and jumping rope like 6x total.. got about 30 situps/25/20/15/15 was really hard toward the end, which is cool.

[jiritt0]

had the eviction/moving plans all worked up good with my bro last night, and then he found out he has a managers meeting the day we hoped and cant come help...

looks like its gonna be all on me and my girl to get everything packed n moved.. cool thing is we scored 2Gs out of it all... no march rent and 1G moving help