Massacre of Iron - Airbornes enroute! - ABCbodybuilding

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  #1  
Old 06-27-2007, 06:20 PM
airborneninja airborneninja is offline
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Default Massacre of Iron - Airbornes enroute!

OCT 4TH -- THE NEW DIG
Alright so ive finally come up with a new workout. The situation on the powerlifting competition (if you've followed my writings!) is that they don't wanna have it out here now but bleh whatever! Im still gonna be training the core lifts with varying rep schemes doing lots of lower rep sets focusing on strength. But anyways heres the new workout (im skeptical about the arms part but we'll see)

DAY 1 -- AM - CHEST PM - RUNNING /ABS
DAY 2 -- AM - BACK PM - CARDIO /CALVES
DAY 3 -- AM - RUNNING PM - CARDIO /ABS
DAY 4 -- AM - ARMS PM - CARDIO /CALVES
DAY 5 -- AM - SHOULDERS PM - CARDIO
DAY 6 -- AM - LEGS PM - OFF
DAY 7 -- AM - OFF PM - CARDIO /ABS

Thats more or less a rough work look at it -- Legs includes calves by the way! Also of note the triceps exercises are gonna be mostly cable and such for a while just to give my joints a rest. The difference between running and cardio also is gonna be pace and the fact that on a cardio day I may do the bike or the eliptical or the stairclimber who knows!

Old workout (17 JUL - 6 AUG) Ok so I guess im changing my workout alot but its not such a bad thing!

DAY 1 : Chest\Cardio
DAY 2 : Back\Hams\Cardio
DAY 3 : Triceps\Cardio
DAY 4 : Shoulders\Cardio
DAY 5 : Biceps\Forearms\Cardio
DAY 6 : Legs
DAY 7 : Off

<font color="red">
Day 1 Chest\Cardio
Bench Press x12 x10 x8 x6 x10
Incline Bench Press x12 x10 x8 x6
Decline Bench Press x12 x10 x8 x6
DumbBell Bench Press x8 x8 x8
Cable Flies x15 x12 x10
Weighted Dips x15 x15 x15
Pushups xfailure
SETS: 23

Day 2 Back\Hams\Cardio
Pullups x15
Deadlifts x6 x5 x4
T bar Rows x12 x10 x8
Cable Rows x15 x15 x15 (concentrated, we have very limited weight)
Lat Pull Downs x15 x15 x15 (our weight here is very limited again) - concentrated down to the chest
Rope Lat Pull Downs x15 x15 x15
Barbell Shrugs x12 x12 x12
Upright Rows x12 x10 x8
Straight Leg Deadlifts x6 x6 x6
Leg Curls x10 x10 x10
Pullups xfailure
SETS: 28

Day 3 Triceps\Cardio
Incline Skull Crushers x12 x10 x8
Flat Skull Crushers x8 x8 x8
Inv. EZbar Bench x8 x8 x8
Tricep Kickbacks x8 x8 x8
Rope Extensions x8 x8 x8
One arm Cable pulldowns x8 x8 x8
Weighted behind the back dips xfailure xfailure
SETS: 20

Day 4 Shoulders\Cardio
Military Press x12 x10 x8 x6
Overhead DB Press x8 x8 x8
Lateral Raises x8 x8 x8
Cable Lateral Raises x8 x8 x8
Bent Cable Lateral Raises x8 x8 x8 x8
Barbell Shrugs x12 x12 x12
DB Shrugs x12 x12 x12
Upright Rows x10 x10 x10 -- I definitly want concentrated movements on these ones
SETS: 26

Day 5 Biceps\Forearms\cardio
Barbell Curls x10 x8 x8
Ez-Bar Curls x8 x8 x8
Dumb Bell Curls x8 x8 x8
Preacher Curls x8 x8 x8
Concentration curls x8 x8 x8
SETS: 15
FOREARMS -- supersetting
Winding up the rope! x1 x1 x1
Reverse the grip up the rope! x1 x1 x1
Behind the back curls x15 x15 x15
Reverse Curls x15 x15 x15
SETS: 12

Day 6 Legs
Squats x12 x10 x8 x6 x6 x8
Leg Press x10 x10 x10 x10
Leg Extensions x10 x10 x10
Leg Curls x10 x10 x10
Calf Raises /w barbell x12 x12 x12 -- I want 12 to be a pretty solid burn but who knows how many will pop out at what weights - not me
Calf Raises /w Dumbbell x24 x24 x24 -- 8 reps on each angle, feet forward feet out and feet in.
SETS: 23

Day 7 Off
yay!
</font>

I hate having to switch this workout around cuz I was making good returns on my strength but I love doing different lifts too! I did this at most an hour 15 at least an hour each time I was in the gym and felt really good doing it.

This is my old workout routine (17 JUNE - 13 JULY) I will post some pictures someday of the before after. I was doing cardio 6 days a week and doing this every other day or so.
25 Pull ups
50 Deadlifts w/ a shrug at 135 lbs
50 push ups
50 box jumps w/ around 18inchish box (I don't know but its not that 2 feet jump thats for sure)
50 floor wipers
50 clean and press w/ 35 lb dumbbells (I do it with a dumbbell in each hand and do 25 each arm)
50 straight leg deadlifts w/ a shrug at 135 lbs
50 pushups
25 pull ups
50 squat and french press w/ 45 lb dumb bell
50 sit ups

My results with this workout were good except that I was so dang tired all the time. This workout is not for the meek make sure you prepare for it because it will destroy you energy wise. It did help me cut off a bit of fat but I have no caliper tests or anything out here only the good ole mirror which is sparce as well!
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  #2  
Old 06-28-2007, 05:30 PM
airborneninja airborneninja is offline
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Default Re: Rip off 300 workout

Ok so just a quick update as im prepping for this beast, today I mixxed in some of the new exercises and mixxed up the reps a bit. Was kind of dissapointed in myself personally because of time but ill throw it up just to push it hehe.

25 pullups
30 deadlifts at 135 lbs w/ shrugs
50 push ups
50 box jumps at 24 inches
50 floor sweepers w/ 135 lbs
50 clean and press w/ 35 lb dumbbell
30 squat and french press w/ 25 lb dumbbell
25 pullups
50 pushups
--------------
360 -- my goal workout is 500 reps
30:10 -- my time for that, my goal - alot lower! (I want to beat this time now when I do this entire thing.
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  #3  
Old 06-28-2007, 08:13 PM
Boka Boka is offline
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Default Re: Rip off 300 workout

Good stuff! I've done the original 300 workout.

Have you tried the original with a KB clean and press?
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  #4  
Old 06-28-2007, 09:22 PM
airborneninja airborneninja is offline
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Default Re: Rip off 300 workout

No I haven't the closest thing we have out here to that is just dumbbells really. One of the gyms out here might have a kettleball but im yet to see it. Big difference?
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  #5  
Old 06-28-2007, 09:33 PM
Boka Boka is offline
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Default Re: Rip off 300 workout

Quite a bit difference. It is a different feel to it, I find them a lot more challenging then DB's of heavier weights.
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  #6  
Old 06-28-2007, 10:32 PM
airborneninja airborneninja is offline
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Default Re: Rip off 300 workout

Right on, maybe I can put in a request and get some kettleballs -- definitly worth a try. Thanks bro!
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  #7  
Old 06-28-2007, 11:44 PM
icehawk icehawk is offline
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Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Rip off 300 workout

To be fair, it isn't the actually 300 workout which the actors used... Men's Health just made one up like it. You can check out the interviews, the trainers never used the same workout once.

Still hardcore none the less!! [img]/forum/images/graemlins/cool.gif[/img] 500 workout is pure insanity [img]/forum/images/graemlins/shocked.gif[/img]
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  #8  
Old 06-29-2007, 12:09 AM
airborneninja airborneninja is offline
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Join Date: Jun 2007
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Default Re: Rip off 300 workout

They totally got me on that one, all I knew was that the actors had trained prior and this was just a sort of "test" although I kind of took it to view as a way to just get cut. Insanity is a great word for a workout by the way.
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  #9  
Old 06-30-2007, 05:56 PM
airborneninja airborneninja is offline
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Default Re: Rip off 300 workout

Did a 4 mile run today 28:46 --- probably run one more time tommorow before I stop exercising to get ready for a 10k I got coming up.
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  #10  
Old 07-01-2007, 05:12 PM
airborneninja airborneninja is offline
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Default Re: Rip off 300 workout

1 JULY,

Alright so today I did it a bit different again, but still I went down and kicked the (!@#$%^&amp;*) out of myself it went like this.

Pullups x25
Deadlifts at 135 x50
Pushups x50
Box jumps at "24 x30 -- this is where I slipped up got a nasty cramp so stopped for 3 minutes to stretch it out.
Floor Sweepers at 135 x50 each side
Clean and press w/ 35 lb dumbbell x50 -- 25 each arm
Pushups x50
Squat and french press w 35 lb dumbbell x50
Shrug and toe raise w 35 lb dumbbells x50 ---Right here is where I tried to make up for the box jumps
x25 pull ups

Anyways not what I was aiming for but still a decent run. I don't know that I'm ready just yet for what I was planning to start but who knows felt like garbage today, possibly from drinking soda the last two days?
Also probably won't be doing that 10k run due to some unforeseen circumstances out here [img]/forum/images/graemlins/frown.gif[/img]
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