2009

[jiritt0]

last nights workout was weird. did a long warmup, prolly like an hour so, with tons of jumprope. during the beginning i had doubl eunders flowing real smooth, the best yet, but than fatigue developed and i couldnt get it goin later in the workout

weights went kind of like this;


barbell jerks - 4x5 x 115 (failed a couple reps, which sucked)
broad jumps - 4x5 -- average around 8feet (i blame fatigue)

shoulder press - 3x10x50s
split lunge squats - 3x10x115

4 pullups
10 calf raises w/ 500 pounds
3 x thro

4 pullups
15 situps
15 crunches
12 oblique crunches
15 supermans
40second plank
4 pullups

x2 thro that circuit -- both crunches were with feet up

[bull.dogz]

I can only jump rope for a minute straight before I can't breath.

[icetrauma]

I can only jump rope for a minute straight before I can't breath.

Video is needed to evaluate form

[bull.dogz]

Video is needed to evaluate form

[jiritt0]

haha, you kiddsss


website is almost up and rnning.. hopefully its ready this weekend.. if not, i def. need ot pull an all nighter or something to ensures its done by tuesday (meeting with advisor)


workout in a few minutes, will post details onc eim home tonight

going to murder an alumnus from my weight trainign class.. he thinks hes a beast -- i give him about 75mins in my workout til he is callin it quits.

[jiritt0]

last night sworkout:

did a long warm up. was 15 minutes into it or so and the student i was training showed up so i started over from the beginning again... whole thing was prolly close to an hour, and was very intense

weights were good, hit this;

barbell snatch - 4x5x95,95,115,115
4 x 5 vertical jumps
about 90 seconds rest


back squats - 3x10x185
med ball chest plyo throw - 3x6x6kg ball
40 seconds rest (3x thro)

good mornings - 2x10x95,135
15 pushups
12 med ball hamstring rolls each leg
15 pushups
40 seconds rest (2x thro)

10 sprinter crunches each side
drop squats down the room (about 30 feet)
15 situps
sprinter lunges back the room
40 seconds rest (2x thro)

10 chinups
40 second plank
40 seconds rest (2x thro)

10 dives
10 side bends with 45 pd plate each side
40 seconds rest (2x thro)

[jiritt0]

no workout today -- sickness has gotten worse. have tons of work to do for tomorrow too (including a 45min presentation in my one class) and i feel/sound horrible.

[conda]

I jump rope in the buff. And yes. It maybe on video!

[bull.dogz]

I jump rope in the buff. And yes. It maybe on video!

Hai!

[jiritt0]

crazy workout today!! murdered it. duno if its cos i was kinda still sick/getting over it or something, but i did alot, and it was brutal.

warm up was very aerobic, not as much stretching as usual but lots of jump rope -- i got double unders flowing real smooth! was stoked about that

weights:

barbell cleans -- from hip -- 4x5x145
bout 2 min rest each set

med ball tosses - 6x6kg ball
vertical jumps --6x 6 of em from standing position -- felt like i was gettin some good ups!!
45 second rest between sets -- spent it doing a static hip flexor/extensor stretch (supposdely helps vertical, and i believe it did!)


barbell bench press - 10x135,215,215,215
snatch grip deads - 10x145 every set after bench
45 second rest -- couple sets i did jump rope fo r30 seconds between circuits

20 situps
6 pullups
45 second plank
6 pullups
20 situps
2x thro w/ 45 sec rest

6 pullups
10 sprinter crunch each leg
10 goodmornings with 95pds
6 pullups
10 sprint crun each leg

45 second rest
next set slightly diff

10 goodmornings with 95pd
6 pullups
20 crunches
6 pullups
10 goodmornings with 95pds

[jiritt0]

opened fresh bottle of blue gene today ...

plus

website is kind of live... included in new sig





also, if you've never done snatch grip deadlifts, i highly recommend you try it.. and don't use plates over 25 so you have to get super low to touch the ground.. if you can't DL, i wouldnt try it though, proper form is very difficult to keep.. the benefits are great for the posterior chain

[jiritt0]

DB snatch : 4x5x35 for all and 40 on last set

barbell front squats : 10x135,135/5x185,185,185
DB shrugs: 10x50,50/8x75,75,75
45 sec rest btw cycles

str leg deads w/ bar : 4x10x135
DB shoulder press : 4x10x50,50,60,60
45 sec rest btw cycles

8 oblique crunches a side
5 chinups
10 supermans
5 chinups
8 oblique crunches a side
45 sec rest btw cycles (2)


12 situps with 25 pd plate on chest
20 crunches - 12 with weighted plate, 8 without
12 situps with 25 pt plate on chest
walking bodyweight lunges (about 15 feet forward + backward)
45 sec rest btw cycles (2)

[jiritt0]

new coaching quote: Come on whitebread, quit loafing around.


just put in a workout in the yard. did a good warm up under the beautiful sun rays.. than i ran ten sprints, 5 uphill and 5 downhill

I also had my agility ladder out and did a good bit of footwork both linear and lateral.

took BG before and 2 scoops PW -- drank 1.5 scoop green mag and 6 scoops xtend during. OT post with a ton of water (felt dehydrated and sick)

[jiritt0]

psycholiglca update:

feeling good.. real good. especially since schools nearly done. than I can set some fresh goals and achieve my dreams.

just watched some bodybuilding you tube video, this jacked dude with huge arms talking about fat loss.. it made me think, wow sport performance training > bodybuilding to the millionth... i feel bad for people obsessed with the size of there muscles. i much value performance and health over size!!

in the process (prolly long term) of buying thick allot chains and a parachute or prowler

I'd also like to get a weighted vest.. gersh, so many wants.

[jiritt0]

great warm up -- hit all the major stretches and incorporated alot of jump rope + moutain climbers/groiners into a short sprint

weights:


DB push press - 5 x 12, 20, 30, 3x30/3x20, 5x20,30
about 75-90sec rest between each

3x 5 for both of these
broad jumps
med ball slams
45 second rest with lateral work (shuffles + carioca)

chain incline bar bench - 10x135,185,9x185,8x185, (wide grip), 10x135 (close grip with no circuit after this final set)
lateral power steps - 12 steps each side
12 pushups (alternating between wide and clsoe each set)
45 seconds rest each circuit

glute ham med ball rolls - on 6kg ball, 10reps each leg
bridge for 45seconds
45 second rest x 3

20 crunches
5 regular pullups + 5 modified pullups
12 supermans
5 regular pullups + 5 modified pullups
20 crunches
45 second rest x2

situps til i couldnt do any
burpees (roughly 5)
no rest -- prolly hit about 50 situps and 20 burpees