AAAgent's training journal

[AAAgent]

yesterday
cardio, abs, and squats

ran 1/2 a mile on incline at around 7.


Squats
6x185
6x185
6x185

Medicine ball abs
15x8lb 20 side to side abs
15x8lb 20 side to side abs
15x8lb 20 side to side abs

bike for 5 minutes

hanging leg raises
6xbw
6xbw
6xbw
7xbw

standing side crunches

8x45plate
8x45plate
8x45plate

swam for 30 minutes
-------------------

today

bench
6x155
6x185
4x205 (slowly moving on up)

machine squats
8x90lbs
8x180lbs
4x180lbs

calf raises
6x55lbs
6x55lbs
6x55lbs

skull crushers
6x25 plates each side
6x27.5lbs each side
6x30lbs each side

free weight incline flys
8x35lbs
8x40lbs
8x45lbs

overhead tricep pulls
6x60
6x50
6x50
8x40
6x30
6x20

weighed in a little heavier but i had on shoes. 176lbs

 

[AAAgent]

yesterday's workout---

Deadlifts
6x185
6x185
6x195

barbell biceps
6x65lbs
6x85lbs
4x95lbs
8x75lbs

Standing bent over rows

6x125
6x175
6x175 (i'm going to go lighter next time, was breaking form)

dumbbell shoulder press
6x40
6x40
6x40

 

[AAAgent]

Bench
6x155
6x185
5x205 (could have possibly made 6 with a spot)
4x185

dead lifts
Slowly moving on up. It feels real heavy each time but i manage to lift it and not hurt my back. I had to start changing my grip since the weight is too heavy to hold with overhand grip. I'm holding the bar with 1 over and 1 underhand.

6x205
6x205
6x205
10x135

Close grip bench
6x135
6x135
10x135

I weighed in at 176 before working out today.

On a side note i was able to grab rib easily on a good jump during my basketball game.

 

[AAAgent]

today

preacher curls
0x95lbs
5x85lbs
3x85lbs
4x85lbs
6x75lbs

10lbs medicine ball incline abs

12x10lbs
12x10lbs, 10x10lbs side to side.
2x10lbs (got a cramp in my upper abs, first time)

incline dumbbell
6x30lbs
6x30
6x30

stand bent over barbell rows
6x95lbs
6x115lbs
6x135lbs

Ab bridges
5 seconds hold 5 seconds rest
10 sec hold 10 sec rest
20 sec hold 20 sec rest
40 sec hold 20 sec rest
20
10
5


extra wide grip pull ups
6xbw
4xbw
2xbw
6xbw

hanging leg raises
6xbw
6xbw
6xbw

swam for 30 minutes

 

[AAAgent]

today

incline bench
6x135
6x185
2x205
15x135

Squats
6x205
6x205
6x205

Deadlifts

6x225
6x225
6x225 (getting the first rep off the ground is tough but its quite easy afterwards)

3rd work out buddy came late and wash doing flat bench so i hopped in

dumbbell bench with super set dumbbell flys
8x60 8x40
8x70 8x40
8x70 8x40

back workout where you lay on an incline and pull the weights to your chest
6x70
6x95
1x140
6x115

 

[AAAgent]

today

I went boarding on sunday and fell about 30+ times. body is sore.

Bench

6x155
6x185
4x205 (dropped some weight, won't happen after i recover)

Squats

6x205
6x225
6x225

Deadlifts

6x225
6x225
6x225

skull crushers with 10 rep burnout
6x75
6x85
6x90

fly machine

10x110
10x130
6x150
burnouts

overhead cable triceps
7x50
7x60
7x70
burnout

only dropped in my bench because i fell a lot on my bad shoulder. should be better by next week or possibly friday if i decide to bench again.

weighed in at 179lbs. clean from smoking 1.5 months.

 

[AAAgent]

Beginning to now
Weight:165 --->179
Bench: 2x185---->5x205
Squats: 6x135---->6x225
Deadlifts: 6x95---->6x225

1.5 months clean from smoking.

 

[Fuglydude]

Great work and progress so far man... did you make any dietary changes?

Keep it up!

 

[AAAgent]

yeah, i'm starting to cut back on bad food since i'm getting close to the 185lbs mark.

been eating more fresh and whole foods and less processed food.

 

[AAAgent]

yesterday

preacher curls

6x85
4x95
4x95

overhead barbell shoulder press
i didn't realize how weak my shoulder are since i stoppped working them out. Will work these in often now.
4x135
6x95
6x115

Standing bent over barbell rows
6x135
6x135
6x135

back machine laying on incline

6x70lbs
6x105
9x105

 

[AAAgent]

yesterday

Squats
6x245 (whew this was fvcking heavy)
6x235
6x225

Bench
6x155
6x185
2x225
2x225 (finally moving on up)

Back raises with 10 lbs medicine ball
7
7
7

Skullcrushers (with 10 burnout reps)
6x75
6x95
6x100

dead lifts

6x235
6x235
6x235

Weighed in at 177lbs.

 

[AAAgent]

My muscles around my elbow joints area feel fatigue. I hate this feelings. There was some acute fatigue last week but i let it rest throughout the weekend. This week its back again and instead of only around my left elbow joint, its both arms now. I will be starting the 300 workout next week as promised. Instead of 50 reps of each exercise i will ease in with 30 reps.

last two days:

pullups extra wide grip
6xbw
6xbw
8xbw

standing side crunches
15x45lbs
10x45lbs
10x45lbs

standing bent over barbell rows
6x135
8x135
8x155
30xbar

leg raises
15xbw
10xbw
10xbw
---

7's bicep curls
40lbs
40lbs
50lbs

overhead barbell shoulder press
4x135
6x135
4x135
5x135

 

[Being_the_Don]

Close-grip chin-ups work the biceps harder than any curling (higher muscle activation) and also work the upper back.

If you're training for strength and explosiveness, don't think about muscle groups like bodybuilders do (unless you plan to get oiled up and dance on stage in your underwear). Think about how you're improving in the main lifts. They usually are: squat, bench press, deadlift, but some may throw in overhead press and clean (a fast lift) as well.

I definitely agree.

 

[AAAgent]

well i started the 300 movie workout. I made some minor adjustments and finished it in just about 50 or so minutes. Apparently, the 300 cast members had one of the cast set a record of completing the workin in 19 minutes and 7 seconds......damn i gots a ways to go.

Note that i did not do all of them straight but i did as many as i could until i couldn't then took a brief break and continued to do more until i finished.

Pullups normal
15xbw

Pushups
bwx50 (wow i really lost a lot of endurance i believe i stopped 3 times here. I used to be able to do 84 pushups in one go)

deadlifts
135lbsx50

24inch box jumps
bwx50

floor wipes
bwx50 (i was not holding 135lbs barbell while doing this as this takes up a lot of space in a gym so i just did it without the barbell)

Single-arm Clean-and-Press with 35lbs dumbell
35lbsx35

pullups
bwx15

 

[AAAgent]

second try of the 300 workout

I did it in about 45 minutes this time and almost finished it. If the exercises were set up before hand, and the gym wasn't packed, i probably could have dropped 5+ minutes.

pullups
bwx20

deadlifts
135lbsx50

Pushups (did this simultaneously with box jumps for rest)
bwx50

24 inch box jumps
bwx50

fvcking ass floor wipes (this sh1t is hard!!!)
holding 135lbs barbellx50 floor wipes.

single arm clean and press with 35 dumbbell
35x20 each arm (was not able to finish 50 because my arms/shoulders were shot after the floor wipes)

pullups
bwx10

overall i did 220 reps out of 300.

 

[AAAgent]

3rd time through and i've finished the whole thing.

Although i did move the workouts around for more rest on my shoulders as well as to cut back on time.

I finished in 51:07. I felt a whole lot faster than that but also on the other hand, i completed the entire 300 reps this time.

pullx25

pushupsx50

dlx50x135lbs

floorwipes holdings 135lbs barbellx50

clean and press with dumbbell/snatchesx35lbsx50 (each arm)

24 inch box jumps x50

pullupsx25

hanging leg raisesx10 (was waiting for my buddy to finish so i did 10 of these)

I need to get faster. How the hell did the actors do this in 20 minutes!?
---

Well my body is looking alot better. abs are coming in very slowly and need more work.
I am thinking about switching this routine 1 week on and 1 week off. I need to build in strength training as well as work on some other muscles like biceps, traps, and more abs. This week i might let me body rest a bit and work on maintaining my strength.

 

[AAAgent]

4th time through this. As the gym was so packed i wasn't able to go for a competitive time. Instead of doing the same amount of reps with longer time, i added in more stuff. I did more than 300 reps.

Pullups
50xbw
6xbw

pushups
50xbw
50xbw

deadlifts
50x135lbs
10x185lbs

floorwipes
50 holding onto 135lbs barbell

dumbbell snatches
50x35lbs each arm

24 inch box jumps
50xbw

Total reps:366 in about 1 hour and 10 minutes.

 

[AAAgent]

worked in some strength training today.

flat bench
6x155lbs
6x185lbs
2x225lbs
10x135lbs

Squats
6x185lbs
6x225lbs
6x225lbs

deadlifts
6x225lbs
6x245lbs
6x265lbs (personal best)

Machine biceps, triceps, and flys.

 

[AAAgent]

did some kettlebell training with a trainer that offered to show me how to use them.

Did that for 30 minutes.

Flatbench

6x185lbs
3x225 (clean)
3x225 (last one assisted)
10x135

Dips
10xbw
10xbw
10xbw

going for sub 45 tomorrow in the 300 workout.

Weight pre workout, 178. I'm going to start leaning out and adding major cardio in this week on.

 

[AAAgent]

did the 300 workout with a personal best time hauling a$$.

42 minutes and 6 seconds.
dropped 9 minutes.

50 pullupxbw

50 deadlifts at 135lbs

50 pushups

50 floorwipes

50 dumbbell snatches

50x24 inch box squats