War Gorila

This will be my diary, where i'll keep a minimum organized ( or try) of my workouts routines, diet and relevant things that may influnce my goals My athletic background is in martial arts, where i devoted 12 years of my life to wushu, sanda and brazilian jiujitsu (sadly, this one was short). Two years ago, i tried Crossfit, and oly weightlifting has become my passion since then. I have tried a couple of championships, opens and meetings, and now, i want to give a step further. My new program will require lots of discipline, since it is a 6x days/week, with 9 workout sessions per week. Nutrition and lifestyle balance also, for it reflects directly in the results... All being said, let's get started! Bodyweight: 76 kg/ 165 lbs Snatch: 110 kg/242lbs C&J: 125kgs/275 lbs Deadlift: 210 kgs/462 lbs Back Squat: 170kgs/374 lbs Bench Press: 120 kgs/ 264 lbs Those are for 1 RM Front Squats, rows, overhead press and weighted pull ups will be ignored for now. They're used as % for the main lifts.

Ainda alguém por aqui?

I'm lost in here!

It's been a long time! The workouts are going well! I've divided it in A,B,C,D,E working in composite exercises for strenght and endurance. Almost feel like i'm in a preparation for something big. Also, i'm in trouble with candies in my diet.

How could i miss this? Congratz Dark_Raider! HOORAAY!

Thank you ShadowLion. I decided to spend less time online, but i'll try to write a report every final week.

Saturday 9/20 The epic 100 3x10 wide open pull ups 3x10 narrow grip pull ups 3x10 narrow grip chin ups 1x10 front tuck row/lever

My workplace has 2 flights of stairs. I made it about 7 times a day. Today i did the last 5 before work.

Friday 9/19 Chest/tríceps 5x50 Regular pushups 5x20 wide open pushups 5x20 declinated wide ope push ups. 5x20 diamond push ups 3x10 towel flies

Yesterday (Tuesday) 4k cooper Wednesday 9/17 Legs: Standing calf raise 3x till failure. Seated calf raise 3x15 3x30 Dropset Squats 3x15 Bulgarian squats 3x15 Lunges

Hey, we have new blood to conquer!

hmm..the picture is not quite what I had planned.

Well comrades, i'm glad to join in your ranks. I'll use the symbol of Rangers as a badge of honor. Thanks for accepting me. I'm a little late on imy thread, cause i was busy about my Life Quest, but it ends now. My main quest will be theorically simple, but hard to achieve. Resume the essence of Rangers: Build lean muscles and strenght as a warrior, and develop endurance like a scout. Main Labour: This month i'll intercalate the bodyweight workout with heavy lifts in Gym. the goal is to train 5 days a week. It can be a bodyweight program, or kung fu classes,either lift weights, in order to be functional and useful like Geórges Herbert's philososphy. The system of pontuation wll be A, B or C First Labour: Making 100 pull ups last challenge was rough, but rewarding. I'll make at least 100 every week, in different methods, of course: pyramidal, hanging rest, (almost in a row), against the clock, etc... and note down the results in my strenght and body. Also, i want to learn full planche pushups and handstand pushups. Second Labour: Run 3x a week. It can be endurance or explosion and i'll try to intercalate them. Life quest: Take my driver license That's it. I hope i can make it until the end.

I loved it!