Register    Login    Forum    FAQ

Board index » RossTraining.com Forums » Workout Logs




Post new topic Reply to topic  [ 341 posts ]  Go to page Previous  1 ... 26, 27, 28, 29, 30, 31, 32 ... 35  Next
Author Message
 Post subject: Re: knuckledragger progress
 Post Posted: Sun Nov 13, 2011 4:06 am 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
layed off for last month, bjj 2 or 3x per week and hiking at work.

11-6
3 hrs hiking

ME upper
3:30 rope and mobility work

A- bench 10x bar, 5x65, 5x95, 3x115
8x135, 6x155, 4x160

B- db bench 40x25, 40x16

C1- db row 3x10 end at 65
C2-db r delt fly 3x10 w/ 5's

D-shrugs 3x8 end 185
E- bb curls 3x8 w/65

finisher 12-1 pushups and situps

11-7
4 hrs hiking
11-8
6 hrs hiking
11-9
3hrs hiking
1hr bjj
11-10

1to 1 1/2 hrs hiking
supposed to be ME lower but sciatic is inflamed from all the hiking

REP upper
3:30 rope and mobilty

A neutral grip chins 5-4-4-4-3

B1 lat pull 3x10 w/ 150
B2 db power cleans w/ 10lb 3x10

C- db laterals 3x10 w/ 10's

D1-db shrugs end at 65 3x10
D2- db curls 3x10 w/ 35's

E wrist curls 3x 20 w/ bar

pushups 3x max 30, 22, 17

11/12 back is tweaked no class or lifting did "sweet sixteen" at gym.


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Sun Dec 11, 2011 5:35 am 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
Piriformis and sciatic were inflamed took it light better part of last month. all the hiking at work is beating the shit out of me. Need more hip and glute stretching.

12/10/11

5min rope then foam, lx ball and mobility.

Mb chest pass 12lb ball 4x6
pullups- 1-2-3-4-3-2-1

1- bench- bar@5, 95@5, 135@5, 155@3, 160@8, 170@6, 175@8

2-Mb ext arm pushups ea side 3x10

3-db row 50x12x2, 65x12x1

4-facepulls 3x12 @70

5- bb curls, 3x8@65

30 min walk


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Mon Dec 12, 2011 9:40 am 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
12-9-11
1hr no-gi

12-11-11

1hr no-gi

gpp work

5min rope foam and mobility

13-1 pushups and squats
25 kneeling rolloluts


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Tue Dec 13, 2011 10:44 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
12/13/11
1 mi run 10:16
Foam and mob

Pullups 5*3

Fr squats work up to 110*3

Min drills 4*2 min
Burpees
Grasshopper
J/jax
Burpees

Slant board setups 3x10 w/10lb behind head


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Tue Dec 20, 2011 3:27 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
12-20-11
A-pullups and dips- 1-2-3-4, 1-2-3-4

B-v ups 10
chinnies 20
supermans 15

C-1----10----1 squats and pushups


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Tue Dec 27, 2011 5:59 am 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
12-21-11
1hr yoga

12-22-11
1hr no gi bjj

12-23-11

pullups 1-2-3-4-5-4-3-2-1
chins 1-2-3-3-2-1
close grip pulls 1-2-2-1

pushups 2-4-6-8-10-12-14-12-10-8-6-4-2
divebombers 2-4-6-8-8-6-4-2
diamonds 2-4-6-6-4-2

4 ct flutterkicks 20
v-ups 20
russ twist 20 ea
hip ups 20

2 laps at fields not quite a mile 6:31

12-24-11

min drills
30 sec ea 1 min rest 5 rounds
burpees
mntn clmbrs
j-jax
burps
seal jax
grasshoppers

pulls 3x3
chins 3x3
pulls 3x3

neck bridge 3x 8ct

30 min walk

2days off christmas obligations

12-27-11

5 mins rope
foam and mob work

A1-pullups 7-5-5-5
A2- sb zerchers 100lb 4x6

B1-dips 4x8
B2- db romo dl's 50 lb db's 4x8

C1-facepulls blue band 3x10
C2-divebombers 3x10

D-kneeling rollouts 3x6

2laps at field 6:30


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Sun Jan 01, 2012 3:08 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
12-29-11
1hr no gi

12-30-11
1 hr no gi
pullups 3x4
chins 3x4
pullups 3x4

1.4 mi trail run

12-31-11

neck work
min drills

burpees
mntn clmbr
j--jax
burpees
split jumps
pushups

1-1-12
1.4 mi tr run


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Sat Jan 07, 2012 1:38 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
1-3-12
1hr Gi jj

1-5-12
8 hrs firearms training
1hr no-gi 1 hr gi

1-6-12
5min rope foam and mob

A1- pullups 10-7-6-5
A2-dips 10-10-8-7

B- sandbag shoulder 5x4

C- v-ups 15, supermans 15, chinnies 30 x3

D- neck bridges 3x8 ct

3 mi run

1-7-12

min drills 5x3 min rounds 1 min rest

burpees
split jumps
grasshoppers
burpees
splitjumps
mntn climbers

pullups 6x4- chins 3x4+3, close grip pulls 3


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Fri Feb 24, 2012 2:16 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
2-21-12
1hr boxing
1hr bjj

2-23-12
strength

A1-pullups 8-7-6-6
A2-assisted pistols 4x3 ea

B1-divebombers 4x12
B2- 1leg rdl's w/15lb db's 4x10 ea

C1-facepulls 3x12 blue band
C2-diamonds 3x10

D-circuit x3
crunches x10
lhsx20
plankx 50 sec

2-24-12

3x3min rnds shadow

3x3min rounds heavy bag

no excuses ict using
burpees
squats
pushups
j-jax


Top 
 Profile  
 
 Post subject: Re: knuckledragger progress
 Post Posted: Mon Jun 25, 2012 1:55 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 528
6/24/2012

1hr grappling

run laps around athletic fields 14 mins

6/25/12

5 min on rope
pullups 4-3-2-1

hang cleans 5@bar 5@65 5@75 5@95 5@100 5@110

pullups and kneehugs 1----10----1 100 ea 15:10 time


Top 
 Profile  
 
Display posts from previous:  Sort by  
 
Post new topic Reply to topic  [ 341 posts ]  Go to page Previous  1 ... 26, 27, 28, 29, 30, 31, 32 ... 35  Next

Board index » RossTraining.com Forums » Workout Logs


Who is online

Users browsing this forum: fazool, Google [Bot]

 
 

Ads by Google


 
You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum

Jump to: