My ordinary training log

[Mikew]

Cool log and very cool workouts!

 

[ordinary]

Thanks Rock, Daniel, Turk, Lion, Prize and Mike for stopping by!

So yesterday was Chest and back...
Flat Bar Press/Hammer Strength Iso Row/3ft box jumps
WarmUp - 135*12/270(3pl a side)*12/5 jumps
185*8 /360(4pl a side)*8/5 jumps
225*6/450(5pl a side)*6/5 jumps
Working - 275*6/450*10/10 jumps
275*6/450*10 /10 jumps
275*6/450*10/10 jumps

Dips/T-bar rows (w. V-bar)/box jumps
BW+90*12/180*10/6 jumps
BW+90*12/205*8/6 jumps
BW+90*12/205*8/ 6 jumps

Neutral Grip Incline Press mach / V-bar pull downs/ box jumps
245(stack)*8/255*10/6 jumps
245*8/255*10/ 6 jumps
245*6+1 neg/255*10/ 6 jumps

And done... good workout today, but the box jumps were a bitch. Legs were heavy after yesterdays workout. Have a good weekend everybody.

 

[Tunen]

Some great benching and dipping in there mate!

And thanks for answering my q regarding the jumps Interesting approach to cardio

 

[PrizeFighteR]

Those box jumps are really cool. Bench is great and what about those dips

 

[Arcane1129]

Wow, looks like you really are as strong as you look. Nice job.

 

[Rocky]

More quality work. I really like the layour of your routines.

 

[Lionheart]

My breathing gets heavier after reading your session buddy.Brutal!!!

 

[ordinary]

Update 1-14-08
Sat - no workout, but played 4 hours of sand volleyball
Sun - wicked hung over, but made it in for arms and calves... nothing special... just glad I got in
Superset -
3 sets rope pushdowns/rope hammer curls
3 sets db kickbacks/iso curls
3 sets one arm reverse push downs/arnold curls

Calves - 3 sets - single leg leg press calf raises (l, r, l, r, both)/runner stretch calf raises
3 sets - seated calf raises

Monday - Chest and Back
Warm up on Db incline
60*12, 80*6, 100*4
Working
Db incline/pull ups/3ft box jumps
120*13/12/10
120*11/12/10
120*7/10/10

Cable mid-low to high/pull downs/box jumps
3 sets - 80*10/255*10/10

Mach Flt Press/Neutral grip Mid-wide rows/box jumps
stack*8/255*10/6
stack*7/255*10/6
stack*6/255*10/6

and finished with abs - 3 sets - hanging leg raises/v ups/decline bench crunches

Good workout today... got the thirteenth on the incline db which I didn't get last week, but damn the box jumps are getting hard.

tomorrow shoulders

 

[PrizeFighteR]

More reps on the Incline presses than last time I see. Strong throughout..what is a neutral grip (on your rows)?

 

[ordinary]

Hey Prize... thanks for stopping by. Yeah, when I say neutral grip, I mean palm facing each other. Later bro.

 

[Rageking]

great strength man, 4 hours volley ball holy crap!

 

[Rocky]

Solid work again. Nice going on getting the 13th rep at what's an already insane amount of weight for DB presses.

 

[The Sheriff]

you and your damn box jumps! those sound kinda cool, prolly build a lot of explosiveness. want to try them, but we dont have anything like that in the gym. keep up the good work ordinary!!

 

[Lionheart]

You need to change your name from ordinary to extraordinary.

 

[ordinary]

You guys are making me blush. I was all set to hit legs at lunch today and then everyone left and I'm stuck in the office. Fukin SUCKS!!!

 

[Beau]

First time in here....awesome log man. Some unique lifts and impressive weights throughout.

 

[thighs]

solid

 

[PrizeFighteR]

update time

I swear you're going to have me doing these box jumps soon

 

[Braaq]

Where are the updates bro? From what I see, some very impressive weights are being lifted here. I am updating mine again, so I wanna see some bad ass sessions with some bad ass weights being lifted.

 

[ordinary]

Okay, so we're back in business. Sorry everybody had one of those weeks. But today was quads and tris and I think it was a pretty good one.

Tread for about cinco minutos
Leg Press - warm up 6 plates a side*12, 8 pl/s*8, and 10 pl/s*6 and go...
2 sets 990(11 pl)/s*10
810(9pl/s)*10
720(8pl/s)*20
630(7pl/s)*30
540(6pl/s)*40
450(5pl/s)*50, and throw 6 3ft box jumps in between each one of those sets... legs felt like lead
Smith Squats
3 sets 315*15
Leg Ext plate loaded
3 sets 195*8

For tris it was a circuit today. Close press/rope pushdowns/kickbacks
225*15/200(stack)*10/40*10
225*12/200*8,150*6/40*10
225*8/150*10/40*10

and then I was done. I liked it, I loved it, I want some more of it...