JonnyGunns Posted May 14, 2018 Author Report Share Posted May 14, 2018 Training 14 May 2018 1a. 30* Incline Barbell Bench Press, Standard, Medium Grip on 4010 Tempo 2x210(4)+185(2)+165(2), 3x205(4)+185(2)+165(2). Rest 120 seconds. 1b. Seated Cable Rows, Parallel Grip on 3011 Tempo 5x220(4)+190(2)+175(2). Rest 120 seconds. Move up on these next week. 2a. Chest Press, Thick Grip DB, 30* Incline, Pronating Grip on 4010 Tempo 3x7@70, 6x70. Rest 90 seconds. 2b T-Bar Row, Pronated Grip on 3011 Tempo 3x7@170, 5x170. Rest 90 seconds. 3. Face Pull, Seated, Supinated Grip on 2011 Tempo 17x55, 16x55, 15x55. Rest 60 seconds. Time 51:17 Sauna x 30:00 Quote Link to comment
JonnyGunns Posted May 15, 2018 Author Report Share Posted May 15, 2018 Training 15 May 2018 1. Sauna x 35:00 Quote Link to comment
JonnyGunns Posted May 16, 2018 Author Report Share Posted May 16, 2018 Training 16 May 2018 Deload Week 1a. Front Foot Elevated DB Split Squat on 3010 Tempo 3x8@65. Rest 90 seconds. 1b. Lying Leg Curl, Feet Internally Rotated, Dorsiflexed, Unilateral on 3010 Tempo 7x65, 2x5@65. Rest 90 seconds. 2a. DB Poliquin Step Up High on 2010 Tempo 3x15@15s. Rest 60 seconds. 2b. DB 45* Back Extensions on 3010 13x15s, 12x15s, 10x15s. Rest 60 seconds. 3a. Seated Calf Raises on 1110 Tempo 20x160, 18x160, 17x160. Rest 60 seconds. 3b. Twisting Crunches on Swiss Ball 2010 Tempo 18xBW, 16xBW, 8xBW. Rest 60 seconds. 4. Pinch Grip on Plate 3x45@ Max Time each hand. Time 44:43 Quote Link to comment
JonnyGunns Posted May 21, 2018 Author Report Share Posted May 21, 2018 Training 21 May 2018 1a. Top Half 30* Incline Barbell Bench Press, Dead Stop, Medium Grip on 22X0 Tempo 5x5@205. Rest 90 seconds. 1b. Subscapularis Pull-Up, Medium Grip on 3011 Tempo 2x5@BW, 2x4@BW, 3xBW. Rest 90 seconds. 2a. Barbell Bench Press, Pronated Grip on 4010 Tempo 2x5@205, 2x4@205, 3x205. Rest 90 seconds. 2b. Pull-Up, Medium Grip on 3011 Tempo 3x4@BW, 2x3@BW. Rest 10 seconds. 2c. Neck Flexion, Supine on 2011 Tempo 15x35, 13x35, 12x35. Rest 120 seconds. 3a. External DB Rotator Cuff, Elbow 90*, Upper Arm on Bench on 2011 Tempo 3x12@20 each arm. Rest 10 seconds. 3b. One Finger and Thumb Plate Pinch Grip, using ring finger first, then little finger. Max Hold for Time. 3x5#. Rest 60 seconds. Time 52:07 Quote Link to comment
JonnyGunns Posted May 23, 2018 Author Report Share Posted May 23, 2018 Training 23 May 2018 1a. Cyclist Back Squat, Narrow Stance, High Heels Elevation on 4010 Tempo 5x95, 5x115, 5x135, 2x5@145. Rest 120 seconds. These. Are. Murder. 1b. Lying Leg Curls, Dorsiflexed on Concentric, Plantarflexed on Eccentric, Feet Neutral on 4010 Tempo 5x5@140. Rest 120 seconds. 2a. Front Squat, Medium Stance, Oly Shoes on 4010 Tempo 5x155, 2x4@155, 2x3@155. Rest 90 seconds. 2b. Standing Cable Leg Curl, Poliquin Style, Unilateral on 4010 Tempo 5x5@50. Rest 90 seconds. 3a. Standing Belt Squat Calf Raise, Medium Stance, Feet Neutral on 2010 Tempo 14x200, 11x200. Rest 60 seconds. 3b. Seated Calf Raise, Medium Stance, Feet Neutral on 2010 Tempo 15x160, 13x160. Rest 60 seconds. Time 59:15 1 Quote Link to comment
JonnyGunns Posted May 24, 2018 Author Report Share Posted May 24, 2018 Training 24 May 2018 1a. Scott Curl, Barbell, Seated, Unilateral on 3010 Tempo 5x5@45. Rest 120 seconds. Yes, using a 7' Olympic Barbell. 1b. Barbell Bench Press, Close Grip, 30* Incline on 4010 Tempo 5x5@155. Rest 120 seconds. Two fingers on smooth inner surface of the bar, two fingers on the knurling. 2a. Biceps Curl, DB, Seated, Off-Set Supinated Grip on 3011 Tempo 5x5@45. Rest 90 seconds. 2b. Dips, Wide Grip on 3011 Tempo 5x5@BW+70#. Rest 90seconds. 3a. Powell Raise, DB, 45* Incline on 3010 Tempo 7x20, 12x15, 10x15, 8x15. No rest. 3b. Wrist Extensions, DB, Seated on 2011 Tempo 4x12@20. Rest 60 seconds. Time 57:17 1 Quote Link to comment
JonnyGunns Posted May 25, 2018 Author Report Share Posted May 25, 2018 Training 25 May 2018 1. Sauna 40:00 Quote Link to comment
JonnyGunns Posted May 26, 2018 Author Report Share Posted May 26, 2018 Training 26 May 2018 1a. Top Half Range 30* Incline Press in Rack on 22X0 Tempo 4x5@225, 4x225. So close!!! Rest 120 seconds. 1b. Subscapularis Pull-Up, Medium Grip on 3011 Tempo 3x5@BW, 2x4@BW. Rest 120 seconds. 2a. Barbell Bench Press, Pronated Grip on 4010 Tempo 2x5@205, 4x205, 3x205, 4x205. Rest 120 seconds. 2b. Pull-Up, Medium Grip on 3011 Tempo 5xBW, 2x4@BW, 2x3@BW. No rest. 2c. Neck Flexion 3x12-15@45 on 2011Tempo. Rest 120 seconds. 3a. External Rotators, Seated, Elbow at 90*, Arm on Bench on 2011 Tempo 4x12@20. No rest. 3b. Plate Pinch with Ring and Little Finger Max Hold for Time. Use 5# Plate on little finger, 10# Plate on ring finger. 4sets. Rest 60 seconds. Time 1:01:33 3 Rounds of 3:00 work/ 1:00 rest on Heavy Bag. Work two down, two up and 2-3-4 combos. Sauna x 30:00. Quote Link to comment
JonnyGunns Posted May 29, 2018 Author Report Share Posted May 29, 2018 Training 28 May 2018 1a. Cyclist Back Squat, Narrow Stance, High Heels Elevation on 4010 Tempo 5x5@155. Rest 120 seconds 1b. Lying Leg Curl, Poliquin Style on 4010 Tempo 3x5@145, 4x145, 3x145. Rest 120 seconds. 2a. Barbell Front Squat, Medium Stance, Oly Shoes on 4010 Tempo 5x5@155. Rest 90 seconds. 2b. Standing Cable Leg Curl, Poliquin Style, Unilateral on 4010 Tempo 5x5@60. Rest 90 seconds. 3a. Standing Belt Squat Calf Raise, Medium Stance, Feet Neutral on 2010 Tempo 14x220, 11x220. Rest 60 seconds. 3b. Seated Calf Raises, Medium Stance, Feet Neutral on 2010 Tempo 16x170, 12x170. Rest 60 seconds. 4. Belt Squat Walking 2x2:00@340#. Rest 120 seconds. Time 1:03:13 1 Quote Link to comment
JonnyGunns Posted May 30, 2018 Author Report Share Posted May 30, 2018 Training 30 May 2018 1a. Scott Curl, Barbell, Seated, Unilateral on 3010 Tempo 3x5@47.5, 2x4@47.5. Rest 120 seconds. 1b. 30* Incline Bench Press, Close Grip on 4010 3x5@165, 2x4@165. Rest 120 seconds. 2a. Biceps Curl, DB, Seated, Off-Set Supinated Grip on 3011 Tempo 5x5@50. Rest 90 seconds. 2b. Dips, Medium Grip on 3011 Tempo 5x5@BW+75#. Rest 90 seconds. 3a. Powell Raise, DB, 45* Incline on 3010 Tempo 2x12@15, 11x15, 10x15. No rest. 3b. DB Wrist Flexion on 2010 Tempo 4x15@25. Rest 60 seconds. Time 1:03:50 Sauna x 30:00 Quote Link to comment
JonnyGunns Posted May 31, 2018 Author Report Share Posted May 31, 2018 Training 31 May 2018 Sauna x 40:00 Quote Link to comment
JonnyGunns Posted June 2, 2018 Author Report Share Posted June 2, 2018 Training 01 June 2018 1a. Top Half Range 30* Incline Press on 22X0 Tempo 5x5@225. Rest 120. Time to move up! 1b. Subscapularis Pull-Up, Medium Grip on 3011 Tempo 5x5@BW. Rest 120. Get to add weight on this next week! 2a. Bench Press, Barbell, Pronated Grip on 4010 Tempo 4x5@205. 4x205. Rest 120 seconds. So close. 2b. Pull-Up, Medium Grip on 3011 Tempo 5xBW, 4x4@BW. No rest. 2c. Neck Flexion on 2011 Tempo 4x12-15@45#. Rest 120 seconds. 3a. External Rotation with DB, Elbow on Bench on 2011 Tempo 4x10@25. No rest. 3b. Single Finger Plate Pinch with Ring and Little Finger 10#/5# 4xMax Hold for Time. Time 58:44 Quote Link to comment
JonnyGunns Posted June 2, 2018 Author Report Share Posted June 2, 2018 Training 02 June 2018 1a. Cyclist Squat, Narrow Stance, High Heels Elevation on 4010 Tempo 5x5@165. Rest 120. Time to move up! 1b. Lying Leg Curl, Poliquin Style on 4010 Tempo 5x5@145. Rest 120. Get to add weight on this next week! 2a. Front Squat, Barbell, Medium Stance, Oly Shoes on 4010 Tempo 5x5@165. Rest 90 seconds. Add weight. 2b. Leg Curl, Cable, Standing, Poliquin Style, Unilateral on 4010 Tempo 5x5@70. Rest 90 seconds. 3a. Belt Squat Standing Calf Raise, Medium Stance, Feet Neutral on 2010 Tempo 2x15@240. Rest 60 seconds. 3b. Seated Calf Raise, Medium Stance, Feet Neutral on 2010 Tempo 17x170, 15x170. Rest 60 seconds. 4a. Belt Squat Walking 3x2:00@340. Rest 60 seconds. 4b. Rolling Thunder Unilateral Deadlift 90x:20, 115x:10, 125x:05, 125x:03. Rest 60 seconds. Time 1:16:06. Sauna x 30:00 Quote Link to comment
JonnyGunns Posted June 4, 2018 Author Report Share Posted June 4, 2018 Training 04_June 2018 1a. Scott Curl, Barbell, Seated, Unilateral on 3010 Tempo 5x5@47.5. Rest 120. Time to move up! 1b. Bench Press, Close-Grip, 30* Incline on 4010 Tempo 5x5@165. Rest 120. Get to add weight on this next week! 2a. Biceps Curl, DB, Seated, Off-Set Supinated Grip on 3011 Tempo 2x5@55, 2x4@55, 3x55. Rest 90 seconds. 2b. Dips, Wide Grip on 3011 Tempo 5x5@BW+80. Rest 90 seconds. Move up. 3a. Powell Raise, DB, 45* Bench on 3010 Tempo 3x12@15, 10x15. No rest. 3b. Wrist Extension, DB, Seated, Unilateral on 2011 Tempo 4x15@15. No rest. 3c. Wrist Flexion, Barbell, Seated, Unilateral on 2011 Tempo 4x8@45. Rest 60 seconds. Time 1:01:23 Quote Link to comment
JonnyGunns Posted June 5, 2018 Author Report Share Posted June 5, 2018 Training 05 June 2018 1. Sauna x 40:00 Quote Link to comment
JonnyGunns Posted June 7, 2018 Author Report Share Posted June 7, 2018 Training 06 June 2018 1a. Top Half Range 30* Incline Barbell Bench Press on 22X0 Tempo 3x235, 4x235, 2x235, 2x3@235. Had difficulty staying in the groove today. Rest 120 seconds. 1b. Subscapularis Pull-Up, Medium Grip on 3011 Tempo 2x5@BW+5, 3x4@BW+5. Rest 120 seconds. 2a. Bench Press, Barbell, Flat, Pronated Grip on 4010 Tempo 3x5@210, 2x4@210. Rest 120 seconds. 2b. Pull-Up, Medium Grip on 3011 Tempo 5xBW, 4x4@BW. No rest. 2c. Neck Flexion on 2011 Tempo 4x15@45#. Rest 120 seconds. 3a. External Rotator, DB, Seated, Elbow on Bench 4x12@25. No rest. 3b. Ring and Little Finger Plate Pinch 4x5/10 Max Hold. Rest 60 seconds. Time 1:03:45 Sauna x 31:00 1 Quote Link to comment
JonnyGunns Posted June 7, 2018 Author Report Share Posted June 7, 2018 Training 07June 2018 Brazilian Jiu Jitsu, Day 1. those guys are STUDS!!! i know nothing about nothing....drinking from the fire hydrant has begun. Quote Link to comment
JonnyGunns Posted June 8, 2018 Author Report Share Posted June 8, 2018 Training 08 June 2018 1a. Cyclist Squat, Narrow Stance, High Heels Elevation on 4010 Tempo 5x5@175. Rest 120 seconds. 1b. Lying Leg Curl, Poliquin Style on 4010 Tempo 3x5@150, 4x150, 3x150. Rest 120 seconds. 2a. Front Squat, Medium Stance, Oly Shoes on 4010 Tempo 5x5@175. Rest 90 seconds. 2b. Standing Cable Leg Curl, Poliquin Style, Unilateral on 4010 Tempo 5x5@80. Rest 90 seconds. 3a. Belt Squat Calf Raise, Medium Stance, Feet Neutral on 2010Tempo 2x12@340. Rest 60 seconds. 3b. Seated Calf Raise, Medium Stance, Feet Neutral on 2010 Tempo 15x170, 13x170. Rest 60 seconds. 4a. Belt Squat Walking 2x2:00@340#. No rest. 4b. One Arm Hang Max Time 2xBW. Rest 60 seconds. Time 1:03:34 Sauna x 30:00 Quote Link to comment
JonnyGunns Posted June 9, 2018 Author Report Share Posted June 9, 2018 Training 09 June 2018 1a. Scott Curl, Barbell, Seated, Unilateral on 3010 Tempo 2x5@50, 2x4@50, 3x50. Rest 120 seconds. 1b. Bench Press, Close Grip, 30* Incline on 4010 Tempo 3x5@175, 2x4@175. Rest 120 seconds. 2a. Biceps Curl, DB, Seated, Off-Set, Supinated Grip on 3011 2x5@55, 4x55, 3x55, 4x55. Rest 90 seconds. 2b. Dips, Wide Grip on 3011 Tempo 5x5@BW+85. Rest 90 seconds. 3a. Powell Raise, DB, 45* Incline on 3010 Tempo 3x12@15. No rest. 3b. Wrist Flexion, DB, Seated on 2011 Tempo 3x20@15. No rest. 3c. Wrist Extension, Barbell, Seated, Unilateral on 2011 Tempo 3x10@45. Rest 60 seconds. Time 1:03:34 Sauna x 30:00. Quote Link to comment
JonnyGunns Posted June 11, 2018 Author Report Share Posted June 11, 2018 Training 11 June 2018 1a. Bench Press, Flat, Barbell, Medium Grip Dead Stop from Pins on 32X0 Tempo 4x235, 3x3@235, 2x235. Rest 120 seconds. 1b. Pull-Up, Medium Grip, to Sternum on 4010 Tempo 5x5@BW. Rest 120 seconds. 2a. Bench Press, 20* Incline, DB, Pronating Grip on 40X0 Tempo 8x80, 3x6@80. Rest 90 seconds. 2b. Chin-Up, Narrow Semi-Supinated Grip on 40X0 Tempo 4x4@BW. Rest 90 seconds. 3a. Standing Cable Crossovers on 3011 Tempo 3x6-6-6@25-20-17.5. Rest 60 seconds. So do a set of 6, drop weight, 6 more, drop weight again, 6 more. Then rest. 3b. Lat Pull Down, Neutral Grip using a Rogue Dogbone on 3110 Tempo 3x6-6-6@120-105-90. Rest 60 seconds. Same as above. The Dogbone is a beautiful piece of kit with a brutally dark side of pain. Check it out. Time 58:20 Quote Link to comment
JonnyGunns Posted June 12, 2018 Author Report Share Posted June 12, 2018 Training 12 June 2018 1. Brazilian Jiu Jitsu Day 2. Is it possible to know less on Day 2 than when you first walked in? #smashedandlovingit Quote Link to comment
JonnyGunns Posted June 13, 2018 Author Report Share Posted June 13, 2018 Training 13 June 2018 1a. Back Squat, Barbell, Oly Shoes, Regular Stance on 4010 Tempo 5x5@225. Rest 120 seconds. 1b. Leg Curl, Lying, Unilateral, Foot Internally Rotated and Dorsiflexed on 4010 Tempo 5x5@50. Rest 120 seconds. 2a. Cyclist Back Squat, Barbell, High Heels Elevation, Narrow Stance on 4010 Tempo 4x5@165. Rest 90 seconds. 2b. Leg Curl, Lying, Feet Internally Rotated and Plantarflexed on 4010 Tempo 3x5@120, 3x120. Rest 90 seconds. 3a. Leg Press, 45*, Duck Stance on 3010 Tempo 3x6-6-6@585-495-405. Rest 60 seconds. Do 6 reps, drop weight, do 6 more reps, drop weight again and do 6 more reps. 3b. Goodmornings, Seated, Barbell, Neutral Feet on 2012 Tempo 3x6-6-6@175-155-135. Rest 60 seconds. 4a. Leg Press Calf Raise, Feet Neutral on 2010 Tempo 2x12@405. Rest 60 seconds. 4b. Seated Calf Raise, Feet Neutral, Medium Stance on 2010 Tempo 2x10@180. Rest 60. Time 1:07:54 Sauna x 30:00 Quote Link to comment
JonnyGunns Posted June 14, 2018 Author Report Share Posted June 14, 2018 Training 14 June 2018 1a. Scott Curl, Seated, EZ Curl Bar, Narrow Reverse Fat Grip on 40X0 Tempo 3x45, 4x5@45. Rest 120 seconds. 1b. Bench Press, Decline, Barbell, Close Grip on 3011 Tempo 5x5@185. Rest 120 seconds. 2a. Scott Curl, Seated, EZ Curl Bar, Mid Supinated Fat Grip on 30X0 Tempo 2x7@75, 6x75, 5x75. Rest 90 seconds. 2b. Tricep Extensions, Seated, 30* Incline, Barbell on 3110 Tempo 7x85, 3x7@95. Rest 90 seconds. 3a. Biceps Cable Curl, Standing, Supinating Grip, Unilateral on 3110 Tempo 3x6-6-6@30-27.5-25. Rest 60 seconds. Do 6 reps, drop weight, do 6 more reps, drop weight again and do 6 more reps. 3b. Tricep Pressdown, Rope, Prone 45* Incline, Pronating Grip on 3010 Tempo 2x6-6-6@55-50-45. 1x6-6-6@50-45-40. Rest 60 seconds. Time 58:37 Sauna x 30:00 Quote Link to comment
JonnyGunns Posted June 16, 2018 Author Report Share Posted June 16, 2018 Training 15 June 2018 1. Brazilian Jiu Jitsu Day 3! Quote Link to comment
JonnyGunns Posted June 18, 2018 Author Report Share Posted June 18, 2018 Training 16 June 2018 1a. Bench Press, Flat, Barbell, Mid Grip, Dead Stop from Pins on 32X0 Tempo 3x4@235, 2x3@235. Rest 120 seconds. 1b. Sternum Pull-Up, Medium Grip on 4010 Tempo 3x5@BW+5, 2x4@BW+5. Rest 120 seconds. 2a. Bench Press, 30* Incline, DB, Pronating Grip on 40X0 Tempo 7x80, 3x5@80. Rest 90 seconds. I screwed up and was prescribed 15* Incline, but used 30* Incline instead. 2b. Chin-Up, Medium Semi-supinated Grip on 40X0 Tempo 5xBW, 3x4@BW. Rest 90 seconds. 3a. Standing Cable Crossovers on 3011 Tempo 3x6-6-6@30-25-20. Rest 60 seconds. 3b. Lat Pulldown, Neutral Grip on Rogue Dogbone on 3110 Tempo 6-6-6x135-120-105, 2x6-6-6@135-105-120. Rest 60 seconds. Time 58:09 Sauna x 30:00 Quote Link to comment
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