2009

[jiritt0]

warmed up -- typical, not a whole lot of anything in particular, just a good mix of stretches + jump rope/movement

weights:

DB cleans - 5x20 (warm up), 30,30, 40,45,50

weighted vertical jumps - 5 reps each, first set with emptu bar (warm up) every other set with 95pd
med ball chest toss - 5reps with 6kg ball , like 8 reps last set
4 sets through (not counting warmup set)


Deadlift snatch grip - 4x5, 95 pds first set and 145 every other
DB rows - 4x5, 50pd warm up set and then 75 pd each after
45 second rest between

10 chinups
sprinter lunges back and forth room (about 15 reps each leg )
45 second rest

30 second pushup plank
10 pushups
8 moutain climbers each leg
45 second rest


30 second static crunch
15 heel touches
45 second rest


than i did 3x 25 sit ups and jumped rope for like 30-45 seconds between each set with no other rest

[jiritt0]

might be seeing my team, the kansas city chiefs, play in baltimore to start the season, than in philadelphia a few weeks later, and then in washington again the day after my birthday ....!!

just sucks if i do go to them all, i will be massively out numbered by the home teams, and in philadelphia I fear I could get into a lot of problems by wearing non-philadelphia gear

[bull.dogz]

might be seeing my team, the kansas city chiefs, play in baltimore to start the season, than in philadelphia a few weeks later, and then in washington again the day after my birthday ....!!

just sucks if i do go to them all, i will be massively out numbered by the home teams, and in philadelphia I fear I could get into a lot of problems by wearing non-philadelphia gear

Do what the Bronco's fans do when the come to Oakland, wear black......although we do eventually notice your rooting for the wrong team.

[jiritt0]

haha.. i figured I would wear red, just not chiefs.. i have alot of red gear fro m velocity sports

oakland..eck, you don't like them raiders do you?! if so, let me apologize in advance...



















....that's gotta suck!

[jiritt0]

i've been munchin hard lately.. i dont feel like im putting on weight at all though, feel fairly lean..

I've been drinking yerba consistently for a week or so now, and been using blue gene again for near 2 weeks... feeling goooood

[jiritt0]

feel like crap in the stomach.. but i am about to do it up. details later !

[bull.dogz]

haha.. i figured I would wear red, just not chiefs.. i have alot of red gear fro m velocity sports

oakland..eck, you don't like them raiders do you?! if so, let me apologize in advance...



















....that's gotta suck!

[jiritt0]

boo oakland

yaa kansas city


warmed up -- a brief one, lil stretching + lil cardioish

weights:

barbell snatches - 5x5, 95 pd each, last 3 sets started from the ground!

depth jumps - 5
rotational med ball slams - 5 each side
45 second rest/3x thro

squats - 10x135- 5x235 - 15x135
pull ups - 5x5
45 second rest each circuit

step ups - 10 R leg with two 35pd DBs
5 plyo pushups
steps ups opposite leg same things
45 seconds rest/3 time thro

sprinter cruneches - 10 each side
20 situps
20 supermans
45 seconds rest /. 2xthro

ended on 3 sets of 20 oblique crunches each side and 15 dips after each set with no rest!

[jiritt0]

for squats yesterday it should o fbeen 5 sets of 5 at 235



just did some sprints outside..

spent like 45mins warming up, good cardio + stretch under some great rays -- think its like mid 80s out! than I ran 8 sprints, alternating by 2 s between uphill and downhill for aprox 40 yards (hopefully)

after sprints i had a 6kg medball and did 12 burpess with a chest toss and 12 squat-overhead throws -- both very hard


drank golden gains afterward, 2 scoops with water, and to be honest i didnt like the taste much.

[jiritt0]

good warmup, hit it up good. a dec amount of crdio n stretches -- room was very hot so i had an amazing sweat going on the entire team -- i was even sweating it out just while teaching

weights:
barbell cleans - 3x 95,115,135,145,145,145

DB bench -3x10x75
pushups w/ both hands on 4kg med balls - 3x10
45 second rest between circuits

DB rows - 3x10x75
pullups - 5 reg/5 modified
45sec rest between 3 cycles

lunges - 4 total, forward into backward each
30 second bridge
8 single leg RDLs with 30pd DB
3 cycle thro 45 sec rest each

ended with 100 situps and 50 supermans -- did 10 situps/5 supermans -- rested after 5 sets for 45 seconds than did the second 5 straight thro


golden gains tasted better today post workout

[icetrauma]

good warmup, hit it up good. a dec amount of crdio n stretches -- room was very hot so i had an amazing sweat going on the entire team -- i was even sweating it out just while teaching

Why can't more gyms be like that! I miss the old Golds. Iron plates, little ac and alot of loud music and gruntin.

[jiritt0]

yea man.. im terrified i will have to join some kind of pussy "fitness club" type gym soon..

if i do, i fear i might get kicked out for doing oly lifts and being too badass

i need to start my own training facility.. everything you say, lots of iron, a big fan and no AC (saves $), loud music, and lots of killin it day in day out! basically a defrancos/EliteFTS type place...

think I could get a loan for 1/2 to a full mill and be succesfull at it in the rich philly suburbs?

[jiritt0]

warmed up for like 20 mins -- shortly than usual, still pretty good tho, nice sweat going and all


weights:

single arm DB snatch - 5 reps each set - 20pd each arm, 1 sets each arm with 30pds, and 1 set each arm with 45s

F squats: 4x6x135
step ups - 4x6 each leg x 95pds
45 seconds rest

olympic squats - 4x12x55, 65 for the rest
glute ham bridges - 45 seconds each time
45 seconds rest

side bridge - 30 seconds
10 DB flie with 30/35/35
other side bridge for 30 seconds
45 seconds rest between cycle, 3x thro

got kicked out of room and didnt get to finish the rest I Had planned, kind of sad.

[icetrauma]

warmed up for like 20 mins -- shortly than usual, still pretty good tho, nice sweat going and all


weights:

single arm DB snatch - 5 reps each set - 20pd each arm, 1 sets each arm with 30pds, and 1 set each arm with 45s

F squats: 4x6x135
step ups - 4x6 each leg x 95pds
45 seconds rest

olympic squats - 4x12x55, 65 for the rest
glute ham bridges - 45 seconds each time
45 seconds rest

side bridge - 30 seconds
10 DB flie with 30/35/35
other side bridge for 30 seconds
45 seconds rest between cycle, 3x thro

got kicked out of room and didnt get to finish the rest I Had planned, kind of sad.

Next time someone goes to kick you out. Down some GB and hulk up and tactifully insert their cranium into the rectum.!

[jiritt0]

lol, I don't know how Temple Univeristy would feel about that... !


workout yesterday was brutal. spent about 45minutes doing the warm up, was very tiring. did alot of jump rope, and alot of stretching!


weights:

Barbell jerk: behind the head: 4x5 x 95,115,135,135,135
about 45-90 seconds rest each set

DB shoulder presses - 4x5 x 50,60,60, 60
depth broad jumps - 4x5 (dropped depth jump on last set) -- average about 8 feet =x
45 seconds rest between cycles

then i got a little crazy.. did DB shrugs and farmers walk, both for 45 seconds and then a 45 second rest... I did my first set with 60 pd DBs -- got about 20 shrugs and it was too much to take so I had to put them down for 5 seconds or so til the 45 was up, than I got about 35 seconds on the farmers walk til my grip gave out.. 2nd set I dropped down to 35s (big drop) bu I was able to do both shrugs + farmer walks for 45 seconds straight - did the same for the 3rd set... crazy workout right there!!!!


5 chinups
5 lunge squats each leg w/95pds
10 pushups with feet elevated about 3.5 feet
45 second rest - 3x through

12 dips
12 lateral power steps each leg
minimal rest between each set (time it took to take of powersteppers and set up dip rack)

oblique crunches for 45 seconds on 1 side
hip bridge for 45 seconds
oblique crunches for 45 seconds on other side
45 seconds rest - 2x thro


ended with 100 situps and 50 supermans -- did them in cycles of 10-5/10-5 -- only taking a minute or so rest after 5 sets/half way (emptied PW and got water)




rediculously sore the next morning!!