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  #2671  
Old 06-17-2014, 12:45 AM
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superbilt superbilt is offline
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6/15/14 run stuff


6/16/14 bw and recovery

Jumping jacks x 30
Limber 11

Glute bridge/forearm plank
16/40sec
16/40sec

Push-up/sit-up
21/21
21/21

Face pull/1 leg calf
Px16/16
Px16/16

Db curl/db side raises
10x30/10x16
10x30/10x16

6 inch hold-30sec

Stretch
Calves
Shins
Hams
Hip flexor
Piroformis
Groin

*quick active recovery session and some extra work.

6/16/14 oh 200tm 5s

Limber 11

1)Strict press-
50x10
90x5
110x5
130x5
150x5
170x9

2a) pull-up (ng)
10
10 (wg)
10
9
8

2b) bench (m,m,w,w,c)
150x5x10

3)dips
10
10

4)bb curl
50x10
55x10

5)face pull
Px15
Px15

Run 3min walk 1
Run 1/walk 1
Run 1/walk 1
Walk 3

*didnt plan on this today but don't have time tommorow.
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Once I stick to the program I am going to get really strong.
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  #2672  
Old 06-20-2014, 01:50 AM
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6/17/14 run/walk
1.5 miles in 15:30

6/18/14 ME lower

Ssq-
65x6
115x5
165x5
205x3
245x3
275x2
305x1 (add belt)
325x1
345x3 (pr)

Sldl from floor
225x5
275x5
315x5

Lunges
10
10
10
10

Straight leg paused sit-up
10x10
20x10
25x10
25x12

Run/walk
Walk 5 mins
Run/walk 1.5 in 15:28
Walk 3:30

*lifting felt good today. Took it easy on the running as my legs were pumped before it started. I found an awesome app that tells you how far you have run and tells you your pace.
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HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2673  
Old 06-22-2014, 12:42 AM
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superbilt superbilt is offline
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6/19/14 walk

Walk 3 miles in 50min
(Pushing baby carriage)

6/20/14 de bench

Plyo push-up
4x3

De bench (mini bands)
45x6
95x5
135x3
150x9x3

Zero leg drive Cg bench (feet in front)
225x5
245x5
265x5

Pull-ups ng
5
25x5
30x5
35x5
40x5

Strict press
120x10
130x10
140x8

Db hammer/floor bb skullcrusher
40x10/60x12
40x12/65x12
40x13/70x12

Cliffhanger-
45x30sec
50x30sec
55x30sec

*everything felt pretty good today.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2674  
Old 06-22-2014, 09:44 PM
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6/22/14 oh 205tm 5s

Paused squat-
95x3,3,3
135x3
185x3
225x1
265x12x2

Strict press-
45x10
95x5
135x5
155x5
175x6

Pull-up wg/bench press
8,8,8,8,7,4
155x10,10,10,10,10

Dips/bb curl
12/55x12
13/60x12

Bb shrugs
225x15
225x20

Run/walk
1.18 miles in 15mins

*this was a mess. This was going to be a squat day but I was having depth issues which have gone on for too long. Ever since I injured my hip flexor squats haven't been great. Running has made it worse. I am backing off on the running to see if things get better as I believe that is making the issue worse. I decided to take several steps back and stay with 5/3/1 and focus on the basics. I am also going to make an appt with a sports medicine dr to look at my hip/groin. Lifting doesn't seem to bother it but running does as my right leg externally rotates and makes things suck and I have dropped jumps for now.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2675  
Old 06-25-2014, 01:44 AM
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6/24/14 squat 400tm 5s

Hip mobility

Squats-
Bw x 10
45x5
135x5
185x3,3
225x2
260x5
300x5 (belt)
340x5

Squats-
200x10
200x10
200x10
200x10

Lunges-
10
10

Weighted sit-up/hlr/Ab wheel/db side bend
10x12/10/15/60x20
20x10/10/15/60x20

Run/walk
1.44 in 16 min
Run 2min/walk 1/run 1
Walk 1min/run 30sec alt for 11min
Walk 1 min

*now that I have realistic expectations for lifting and running things should improve more. This was the best squats felt in awhile. I did a much better job keeping my chest up and eyes glued. Hips are doing better at opening too as I have been doing mucho mobility work.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2676  
Old 06-26-2014, 11:14 PM
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superbilt superbilt is offline
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6/26/14 bench 305tm 5s

Hip mobility
Plyo push-up
3x3

Bench/bpa x 10 in between
45x10
95x8,5
135x5,5
175x3
200x5
230x5
260x8
230x5(paused)(wg)

Inc bench
135x10
160x10
185x11

Db flyes
30x12
30x12
35x12

Bb curl
75x8
85x8
95x9

Db hammer
35x12
35x15

Push-ups
35

Elliptical-
5mins

*my weight is down to 205 at night. Bench was ok today but didnt feel like my setup was great.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2677  
Old 06-28-2014, 10:14 PM
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6/28/14 DL

Hip mobility

Donkey calf-
15
45x15
45x15

DL-(doh grip)
45x20
135x5,5
185x5
225x5
275x5
315x5
335x5
345x5

Bb row-
135x5
185x13+8+6

Pull-ups-ng
12+7+6

Farmers walks(turn at 40)
135s x 4 x 80ft

*my deadlift has sucked for many months now so I am starting off modest and building back up. The accessory lifts were rest pause with 60sec rest.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2678  
Old 06-29-2014, 06:21 PM
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superbilt superbilt is offline
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6/29/14 log

Log strict press-
55x15
107x5
127x5
147x5
157x5
167x5
177x6 (easy)

Seated bb milt-
135x15+9+7 (31)

Bb shrug-
315x16+12+11 (39)

Db side laterals-
30x12+8+8 (28)

Floor bb skullcrusher-
80x14+8+8 (30)

Hip rehab stuff

*everything went good today.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2679  
Old 07-02-2014, 01:22 AM
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superbilt superbilt is offline
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7/1/14 squat

Squat-
135x5
185x5
225x5
275x5
315x5 (belt)
345x5

Ssq stepup
95x12+8+8 (28)

Ghr
14+9+8 (31)

Ssq calf
155x15,15,15

Bb rollout
100x14+8+8 (30)

*it was really freaking hot in the shed today. Got it done though. Went to the sports med dr yesterday and found out my sacrum was out of wack so she popped it into place and have me a stretch/strength routine to do nightly. Hopefully it helps get my hips working right.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2680  
Old 07-02-2014, 11:39 AM
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Quote:
Originally Posted by superbilt View Post
Went to the sports med dr yesterday and found out my sacrum was out of wack so she popped it into place and have me a stretch/strength routine to do nightly. Hopefully it helps get my hips working right.
I hope so as well.
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