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Thread: Civil's Training Log

  1. #81

    Re: Civil's Training Log

    12 June 2013

    Metabolic Workout

    Warmup:
    10min HIIT @ 20 degree incline (1 - 10)

    Metabolic:

    Totals: 20min
    Mountain Climbers: 1 set of 30sec (Shldr)
    Burpees: 1 set of 30sec (Shldr)
    Squats: 2 sets of 30sec
    Jump Rope: 4 sets of 30sec
    KB Swings: 4 x 2H x 25lb, 4 x 1H R x 25lb, 4 x 1H L x 25lb :cheer:

    Notes:
    Fasted state
    All sets with 30 sec rest in between
    Shoulder very sore today
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  2. #82

    Re: Civil's Training Log

    Hope your shoulder gets to feeling better .

  3. #83

    Re: Civil's Training Log

    13 June 2013

    Phase 1: Strength w/o 6

    Warm-up
    RAMP

    Core
    Valslides - 2 x 10 each side
    Active Leg Lowering - 2 x 10 each side w/ 5sec hold

    Combination
    Reverse Lunge w/ Cable Row - 2 x 10 x 90lbs each side

    Strength
    Romanian Deadlift - 2 x 15 x 90lbs
    Assisted Chin-ups - 2 x 4 complete
    Hip Flexor Stretch w/ rotation - 2 x 30sec each side
    Stepup - 2 x 15 x 25lbs each hand
    Pulldown - 2 x 15 x 90lbs
    Double Leg Hip Bridge - 2 - 10 w/ 5sec holds

    Finisher
    Jump rope - 4 x 30sec w/ 30sec rest between each set

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - No elbow pain
    - Shoulder UGH; however, I substituted chin-ups for push-ups and valslides for T-stabilizers
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  4. #84

    Re: Civil's Training Log

    17 June 2013

    Phase 1: Strength w/o 7

    Warm-up
    RAMP

    Core
    Plank with Alternating Leg Lift - 2 x 8 each side
    Valslides - 2 x 8 each side

    Power
    High Pull - 1 x 10 x 12.5lbs

    Strength
    Goblet Squat - 2 x 15 x 22.5lbs
    Three-Point Dumbbell Row - 2 x 15ea x 22.5lbs
    Wall Standing Ankle Mobility - 2 x 10 x 2.5lbs each side
    Lateral Lunge w/ contra Load - 2 x 15 x 12.5lbs
    Assisted Chin-ups - 1 x 5 and 1 x 4
    Wall Slide - 2 x 15 x 2.5lbs

    Finisher
    BW Speed Squat - 4 x 30sec w/ 30sec rest between each set (Did total of 92 squats) :cheer:

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - Shoulder seems ok after cortisone shot plan on taking it easy with shoulder exercises
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  5. #85

    Re: Civil's Training Log

    That's a lot of squatting. Hope the DOMS monster won't get you.
    Tom

    Curling in the squat rack is like crapping in a urinal - Tony Gentilcore

    Training Log, Progress Pictures, Kitchen Adventures, Classical Music Library, Extra Life, Mundane Ephemera

  6. #86

    Re: Civil's Training Log

    Come to think of it, that was a few squats this morning. In my sick and twisted mind, I hope I do experience a milder version of the DOMS monster. Just to know it was totally worth it
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  7. #87

    Re: Civil's Training Log

    18 June 2013

    Metabolic Workout

    Warmup:
    10min HIIT @ 20 degree incline (1 - 10)

    Metabolic:

    Totals: 20min
    Squats: 4 sets of 30sec
    Jump Rope: 4 sets of 30sec
    KB Swings: 4 x 2H x 25lb, 4 x 1H R x 25lb, 4 x 1H L x 25lb

    Notes:
    Fasted state
    All sets with 30 sec rest in between
    Physio today for my shoulder...OUCH but a good OUCH...Will maintain modified w/o and add additional shoulder w/o prescribed by physio
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  8. #88

    Re: Civil's Training Log

    Quote Originally Posted by "Civil69" post=1006162
    Come to think of it, that was a few squats this morning. In my sick and twisted mind, I hope I do experience a milder version of the DOMS monster. Just to know it was totally worth it
    I get that too LOL.....

  9. #89

    Re: Civil's Training Log

    19 June 2013

    Phase 1: Strength w/o 8

    Warm-up
    RAMP

    Shoulder Rehab
    Working both sides per physio instruction. Only using 5lb max resistance band for 5 sets of 30 x 3 exercises (to be done 3 x a day)

    Core
    Valslides - 2 x 10 each side
    Active Leg Lowering - 2 x 10 each side w/ 5sec hold

    Combination
    Reverse Lunge w/ Cable Row - 2 x 10 x 90lbs each side

    Strength
    Romanian Deadlift - 2 x 15 x 90lbs
    Assisted Chin-ups - 2 x 4 complete
    Hip Flexor Stretch w/ rotation - 2 x 30sec each side
    Stepup - 2 x 15 x 25lbs each hand
    Pulldown - 2 x 15 x 90lbs
    Double Leg Hip Bridge - 2 x 10 x 10lbs w/ 5sec holds

    Finisher
    Jump rope - 5 x 30sec w/ 30sec rest between each set

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - No elbow pain
    - No gloves
    - Substituted chin-ups for push-ups and valslides for T-stabilizers
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  10. #90

    Re: Civil's Training Log

    20 June 2013

    Metabolic Workout

    Warmup:
    10min HIIT @ 20 degree incline (1 - 10)

    Metabolic:

    Totals: 20min
    Jump Rope: 5 sets of 30sec
    KB Swings: 5 x 2H x 25lb (Total 200 swings) :cheer: :cheer: :cheer:

    Notes:
    Fasted state
    All sets with 30 sec rest in between
    Worked on shoulder rehab; however, up most of the night due to discomfort...I hope this physio works, a bit discouraged atm.
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  11. #91

    Re: Civil's Training Log

    21 June 2013

    Phase 1: Strength w/o 9

    Warm-up
    RAMP

    Core
    Plank with Alternating Leg Lift - 2 x 10 each side :cheer:
    Valslides - 2 x 8 each side

    Power
    Shoulder rehab with 2 x 30 x 5lbs resistance band each side

    Strength
    Goblet Squat - 2 x 15 x 25lbs :cheer:
    Three-Point Dumbbell Row - 2 x 15ea x 22.5lbs
    Wall Standing Ankle Mobility - 2 x 15 x 3.6lbs each side :cheer:
    Lateral Lunge w/ contra Load - 2 x 15 x 15lbs :cheer:
    Assisted Chin-ups - 1 x 5 and 1 x 4
    Wall Slide - 2 x 15 x 3.6lbs

    Finisher
    BW Speed Squat - 5 x 30sec x 3.5lbs w/ 30sec rest between each set (Did total of 115 squats)

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - Shoulder was a bit better over night and this morning - still working on shoulder rehab - see physio again today so we shall see
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  12. #92

    Re: Civil's Training Log

    24 June 2013

    Phase 1: Strength w/o 10

    Warm-up
    RAMP

    Shoulder Rehab
    Working both sides per physio instruction. Only using 5lb max resistance band for 5 sets of 30 x 3 exercises (to be done 3 x a day)

    Core
    Valslides - 2 x 10 each side
    Active Leg Lowering - 2 x 10 each side w/ 5sec hold

    Combination
    Reverse Lunge w/ Cable Row - 2 x 10 x 90lbs each side

    Strength
    Romanian Deadlift - 2 x 15 x 115lbs :cheer: :cheer: :cheer:
    Assisted Chin-ups - 2 x 2 complete with thinner band (1 foot)
    Hip Flexor Stretch w/ rotation - 2 x 10 x 3sec each side
    Stepup - 2 x 15 x 25lbs each hand
    Pulldown - 2 x 15 x 90lbs
    Double Leg Hip Bridge - 2 x 10 x 10lbs w/ 5sec holds

    Finisher
    Jump rope - 5 x 30sec w/ 30sec rest between each set

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - No elbow pain
    - No gloves
    - Substituted chin-ups for push-ups and valslides for T-stabilizers
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  13. #93

    Re: Civil's Training Log

    25 June 2013

    Metabolic Workout

    Warmup:
    10min HIIT @ 20 degree incline (1 - 10)

    Metabolic:

    Totals: 20min
    Jump Rope: 10 sets of 30sec
    KB Swings: 10 x 2H x 30lb (Total 250 swings) :cheer: :cheer: :cheer:

    Notes:
    Fasted state
    All sets with 30 sec rest in between
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  14. #94

    Re: Civil's Training Log

    26 June 2013

    Phase 1: Strength w/o 11

    Warm-up
    RAMP

    Core
    Plank with Alternating Leg Lift - 2 x 10 each side
    Valslides - 2 x 8 each side

    Power
    Shoulder rehab with 3 x 30 x 10lbs resistance band each side :cheer: :cheer:

    Strength
    Goblet Squat - 2 x 15 x 50lbs (used the bar) :cheer: :cheer:
    Three-Point Dumbbell Row - 2 x 15ea x 22.5lbs
    Wall Standing Ankle Mobility - 2 x 15 x 3.6lbs each side
    Lateral Lunge w/ contra Load - 2 x 15 x 17.5lbs :cheer: :cheer:
    Assisted Chin-ups - 1 x 5 and 1 x 4 (thinner band 2 foot) :cheer: :cheer:
    Wall Slide - 2 x 15 x 3.6lbs

    Finisher
    BW Speed Squat - 5 x 30sec x 3.5lbs w/ 30sec rest between each set (Did total of 125 squats) :cheer: :cheer:

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - Shoulder coming along slooooooooooooowly :cheer:
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  15. #95

    Re: Civil's Training Log

    27 June 2013

    Metabolic Workout

    Warmup:
    10min HIIT @ 20 degree incline (1 - 10)

    Metabolic:

    Totals: 20min
    Jump Rope: 10 sets of 30sec
    KB Swings: 20 x 2H x 30lb (Total 200 swings)

    Notes:
    Fasted state
    All sets with 30 sec rest in between

    EDIT: Oh oh oh I almost forgot the best part. I changed out the assistance band by two levels (not sure what that means - went from a green to a black band) and I did 2 - count them 2 FULL assisted chin-ups with only one foot in the band this morning....SO STOKED!!!!!

    I also, did my shouder rehab on both sides - 3 sets of 30 killer resistance thingys....totally crazy but starting to be effective....YEAH!!!!!!!!!!!!!!!!!!!!!!!!!
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  16. #96

    Re: Civil's Training Log

    28 June 2013

    Phase 1: Strength w/o 12 - Phase 1 Complete :cheer: :cheer:

    Warm-up
    RAMP

    Shoulder Rehab
    Working both sides per physio instruction. Only using 20lb max resistance band for 30 x 3 exercises (done 2 x a day)

    Core
    Valslides - 2 x 10 each side
    Active Leg Lowering - 2 x 10 each side w/ 5sec hold

    Combination
    Reverse Lunge w/ Cable Row - 2 x 10 x 90lbs each side

    Strength
    Romanian Deadlift - 2 x 15 x 115lbs
    Assisted Chin-ups - 2 x 2 complete with thinner band (1 foot)
    Hip Flexor Stretch w/ rotation - 2 x 10 x 3sec each side
    Stepup - 2 x 15 x 25lbs each hand
    Pulldown - 2 x 15 x 90lbs
    Double Leg Hip Bridge - 2 x 10 x 10lbs w/ 5sec holds

    Finisher
    Jump rope - 5 x 30sec w/ 30sec rest between each set

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - No elbow pain
    - No gloves
    - Substituted chin-ups for push-ups and valslides for T-stabilizers
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  17. #97

    Re: Civil's Training Log

    02 July 2013

    Phase 2: Strength w/o 1

    Warm-up
    RAMP

    Core
    TRX Fallout - 2 x 10

    Power
    Push Press - Subbed Chin-ups - 2 x 1 foot in black band and 2 x negative chin-ups x 30sec

    Strength
    Offset Dumbbell Front Squat - 2 x 10 x 15lbs
    Bench Plank Single Arm Dumbbell Row - 2 x 10 x 20lbs
    Marching Hip Bridge - 2 x 10 x 1sec hold
    Single Leg Romanian Deadlift - 2 x 10 x 20lbs
    Pushups - Subbed - Shoulder Rehab Exercises - 20lb max resistance band for 30 x 3 exercises (done 2 x a day) both sides
    Toe-Raised Ankle Mobility - 2 x 10

    Finisher
    Jump rope - 5 x 30sec w/ 30sec rest between each set
    TRX Lunge Step Over to Isometric Lunge - 4 x 30sec with 30sec work and 30sec hold each side

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - No elbow pain
    - No gloves
    - Shoulder Rehab Substitutions above
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  18. #98

    Re: Civil's Training Log

    03 July 2013

    Phase 2: Strength w/o 2

    Warm-up
    RAMP

    Core
    Half Kneeling Halo - 2 x 10 each side

    Power
    Alternating Clean to Squat Thrust - 2 x 5 x 15lbs each side

    Strength
    Rear Foot Elevated Split Squat - 2 x 10 x BW
    Single Arm Standing Overhead Press - 2 x 10 x 15lbs
    Hip Flexor/TFL Stretch - 2 x 30sec hold
    Suitcase Deadlift - 2 x 10 x 30lbs
    TRX inverted Row - 2 x 30 Degree angle
    Bent over Reach to Sky - 2 x 10 each side

    Finisher
    Jump rope - 5 x 30sec w/ 30sec rest between each set
    Body Weight Squat with Isometric Squat Hold - 1 x 20 x 20sec hold and 1 x 20 x 10sec hold

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - No elbow pain
    - No gloves
    - Lower back tweaky
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  19. #99

    Re: Civil's Training Log

    08 July 2013

    Phase 2: Strength w/o 1

    Warm-up
    RAMP

    Core
    TRX Fallout - 2 x 10

    Power
    Push Press 2 x 10 x 20lbs

    Strength
    Offset Dumbbell Front Squat - 2 x 10 x 20lbs
    Bench Plank Single Arm Dumbbell Row - 2 x 10 x 20lbs (on elbow)
    Marching Hip Bridge - 2 x 10 x 1sec hold
    Single Leg Romanian Deadlift - 2 x 10 x 20lbs
    Pushups - Subbed - 2 band assisted chin-ups x 2
    Toe-Raised Ankle Mobility - 2 x 10

    Finisher
    TRX Lunge Step Over to Isometric Lunge - 4 x 30sec with 30sec work and 30sec hold each side and 30sec rest

    Metabolic
    Alternating with lifting days

    Notes
    - Fasted state
    - No elbow pain
    - No gloves
    - Shoulder Rehab Substitutions during RAMP
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

  20. #100

    Re: Civil's Training Log

    09 July 2013

    Metabolic Workout

    Warmup:
    RAMP

    Metabolic:

    4 Sets AMAP

    KB Swings: 25 x 2H x 30lb (Total 100 swings)
    Alternating Lateral Lunge: 20 x 15lb each hand (Total 80 each side)
    Alternating Bent-Over DB Row: 20 x 15lb each hand (Total 80 each side)
    Lunge w/ OH Reach: 20 each side (Total 80 each side)
    Plank instead of Alternating T-Stabilization: 40secs (Total 160secs)

    Notes:
    Fasted state
    All sets with 40sec work and 20sec rest in between
    My training log: http://www.jpfitness.com/index.php/f...s-training-log

    It's a lifestyle train like there's no finish line

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