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Flash hardcore training log

Flash

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Ive been a member for a while, i use to keep a log but i joined the army and now im starting a new one. im 20yrs old 5'10 200lbs. Been lifting for3years off and on but pushing myself 110%everytime has only been for 2 months this year (and about a year prior) (before id go from bb to crossfit.com stuff) my goals are to get to 230ish or around and cut down. Im bulking at the moment with I think >15%bf or = to. Ill be heading for the sandbox this year so that will damper my lifting but only for a week or two till I get there.
Currently Im taking in a lot of protein/carbs (clean) and currently on trene xtreme (and some other ph) but ill be hitting up a pct in about two weeks (only did a 4 week cycle) and then im going to do a cycle of havoc.


Shoulders
Military Press 55x 12 65x 12 75x 10 85x8 (dbs)
Shoulder lateral raises 40x12 45x10 50x8 55x 6
Shoulder Raises frontal 50x12 55x10 60x10 70x6
Military infront head press smith machine 35'sx12 60'sx 10 70'sx6 b/o 35's (plates total on each side)

Back
Bent over rows w/bb 135x12 225x12 275x12 315x 8
into dead lifts 405 max (single rep, worked up from 3 plates)
Bent over rows w/ dbs 100'sx12 120sx12 130x12 140x12
Lat pulls seated 180x12 200x12 220x10 240x10
 

PrinceVegeta

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Welcome to the logs mate!!

Introduce urself by giving stats and years training and goals and so forth....
 

Flash

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2-26-08
Chest
Incline Bench bb 135x12 wu 155x10 185x8 195x5+135x10 b/o
Reg Bench db's 75x12 90x10 100x8 100x6+65x8 b/o
Incline Bench Smith widegrip 90x12, 140x10, 160x6+ 90x10 b/o, 120x10+90x8 b/o
Then I did for cables sqeeze/volume with some fly's 3-4sets wide chest sly's, group up flys

Traps
Standing shrugs 135x15wu, 225x12, 315x12 405x8 (with a little down and up motion)
Standing (Yates does then your neck is to your chest and you shrug and left to your mid waist, it hits traps and behind the neck real well) 60x15 75x15 100x15 105x10 50x15 sqeeze+ 1 second hold counts (for a burnout)
Seated shrugs with curved bar 165x15, 235x15, 305x15

Its hard for me to go heavy on benching or any thing really because I dont got a spotter : ( most of everyone I know just does arms everyday...;(
 

Rocky

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Good new log. Got some strong lifts in there. Keep it up fella.
 

Flash

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Well lifting so heavy is finally taking a tole on me so im heading back to crossfit.com workouts.

WOD

100pulls ups
100push ups
100sit ups
100 squats (bw)
Time : 19:22
(pretty slow for me but its my 1st workout in a while of crossfit.com)
 

Flash

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WOD

10-9-8-7-6-5-4-3-2-1
my bw = 200lbs

1 1/2 x bw ( 300lbs )
1 x bw bench (200lbs)
3/4 x bw (150lbs)

For time : 61mins it took so friggen long, I only had one bar and had to change the weight and move a bench in and out ever round or it woulda taken me 45mins usually..... but its only my second workout (crossfit.com , you think your really strong? give it a shot, Im telling you this type of workout is not for the physically weak or mentally weak, so if you got heart....give it a shot)
 

Flash

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WOD 3-4

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 jumping jacks <--- should have been double unders but had no jump rope...
time : ~30mins (I didnt check the exact time but it was ~30mins give or take 2mins)
 

Flash

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WOD

5 pull ups
10 push ups
15 squats

For 20 mins as many rounds as you can : 22rounds completed in 20 mins
 

Rocky

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Nice going. Way to build up endurance levels too. Nice variation on standard work.
 

Flash

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WOD 4/6 rest day

WOD 4/7

as many rounds in 20 mins of :

5 squat 135 lbs
5 jerks 135 lbs
10 kiping pull ups
5 1 armed snatch 50 lb db (each arm)

# of rounds : 10

next pull ups for each min you do one more pull up starting with one on the 1st min so the next min would be 2 and so on. # of rounds 10 (left elbow started to hurt)

next is squats with a 12 pound ball
sumo squats x 10
reg squats x 10
close leg squat x 10
10 reg toss squats x 10
Just did 5 rounds to burnout legs

Then did some beach exercises like some bi's :) to end it. I had to much energy today all we did was a 5 mile run in the morning and a class a inspections.


My platoon Sergeant came by and wanted to workout so I went to the gym again :
WOD
15min run w/u
Incline Bench with db's 60x12 70x12 80x10 80x10
Reg Bench 185x12 195x10 225x8 135x30
Cable Fly's crossovers standing 50x15 40x15 40x15 (im totally tired by now)
Seated calbe flys incline 40x10 40x10 50x10 50x8

Tri straightbar to curved bar burenout 100x10 + 60x20 110x10 60x15 120x8 60x20

From corssfit to bb workout was a 45min window.... :(
 

PrinceVegeta

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Looks great man!! it is diff compared to normal wieght training but loks pretty effective!
 

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