Massacre of Iron - Airbornes enroute! - Page 3 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #21  
Old 07-17-2007, 11:01 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: Rip off 300 workout

June 17th - Night - Tonight I started with 30 minutes of light cardio on the treadmill and then 5 hours later did my workout which really was a day off so its just a light ab workout. 30 second rests between each set.

<font color="red">
Situps x50
Weighted crunches x15 x15 x15
Crunches x15 x15 x15
Legs elevated crunches reaching for toes x15 x15 x15
Leg Lifts x15 x15 x15
Jack Knifes x20 x20 x20
Wood Choppers x20 x20 x20
Weighted Oblique Raises x15 x15 x15
SETS : 22
</font>
yea so I made some of those names up im sure you'll forgive me, but feel free to correct me =)
Until tommorow!
Reply With Quote
  #22  
Old 07-18-2007, 11:24 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: Rip off 300 workout

18 July -- NIGHT
******NOTE*******
I will be including my workout partners stuff on here too (at his discretion! :P ) so that we both have a permanent or somewhat permanent log for us to check. I will put mine in red his in blue!
*****************
Also we definitly don't have enough time to finish the workouts we have written out so we will just be hammering as much out as we can each night [img]/forum/images/graemlins/smile.gif[/img]

CHEST DAY --
Im totally trying to get back into feeling this type of training, I like it!

<font color="red">
MY LIFTS
Bench Press 205x12 225x10 235x6 245x5 225x6
Inc Bench Press 165x10 175x6 170x6 160x6
Dec Bench Press 185x10 205x8 225x3 205x6
Cable Flies 80x7 70x8 70x8
Pushups x33
SETS:17
</font>

<font color="blue">
PARTNERS LIFTS
Bench Press 175x12 185x7 185x6 185x5 165x8
Inc Bench Press 135x10 165x4 155x5 140x8
Dec Bench Press 165x6 155x8 165x5 140x8
Cable Flies 60x9 50x8 50x8
Pushups x12
SETS:17
</font>

*********************
Each week im thinking I will post the week priors workout too or every 2 weeks or something that way theres an easy way for people or myself to see gains made through this workout. Its all a work in progress [img]/forum/images/graemlins/smile.gif[/img]
Reply With Quote
  #23  
Old 07-19-2007, 11:46 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: Rip off 300 workout

19 JULY NIGHT --

I started my day by doing 30 minutes of cardio then doing a few follow up sets of calves.

**** 12 hours later!!! ****

BACK NIGHT
Me and the workout partner aren't exactly the most familiar back workout guys but we gave it our best!

<font color="red">
MY LIFTS
Pullups x22
Deadlifts 185x6 225x5 235x4
T-Bar Rows 160x8 160x8 185x8
Lat Pull Downs 200x15 200x15 200x15
Rope Lat Pull Downs 140x8 140x8 140x8
Barbell Shrugs 225x15 225x15 225x12
Upright Rows 90x10 90x10 90x10
Pullups w/ 45lb weight x8
SETS: 20
</font>

<font color="blue">
PARTNERS LIFTS
Pullups x9
Deadlifts 135x6 155x5 165x4
Tbar Rows 135x8 160x8 170x8
Lat Pull Downs 200x20 200x19 200x12
Rope Lat Pull Downs 110x8 110x8 120x8
Barbell Shrugs 225x4 225x8 225x7
Upright Rows 70x12 70x12 70x10
Pullups w/ 10lb weight x3
SETS: 20
</font>

As always we didn't have time to do all that was planned but we still got a solid workout in! Neither of us had done Tbar rows really before so that was fun and new.
Reply With Quote
  #24  
Old 07-20-2007, 11:06 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: Rip off 300 workout

20 JULY NIGHT --
Started my day with another solid 30 minutes of cardio -- Did my lifting 8 hours later

TRICEPS NIGHT

<font color="red">
MY LIFTS
Flat Skull Crushers 85x12 105x8 105x7
Incline Skull Crushers 85x12 105x8 115x3
Close Grip Bench 185x5 165x5 155x9
Triceps Kickbacks 35x9 45x6 40x7
Rope Extensions 120x8 130x8 140x6
1arm C. Pulldowns 45x7 45x8 45x7
Weighted Beh. The Back Dips w/ 45lbs x9 x15
</font>

<font color="blue">
PARTNERS LIFTS
Flat Skull Crushers 65x9 65x10 75x7
Incline Skull Crushers 65x9 65x9 75x6
Close Grip Bench 95x20 115x8 115x11
Triceps Kickbacks 25x8 25x8 30x7
Rope Extensions 100x6 90x7 80x9
1arm C. Pulldowns 37.5x6 35x5 35x5
Weighted Beh. The Back Dips w/ 45lbs x9 x11
</font>

We both dissapointed ourselves repeatedly in this workout but its all fuel to the fire for next weeks triceps day! Our sets weren't exactly timed sometimes they were sporatic I try to go about 60-90 seconds between sets but we got a few sets in here with a full 2 minutes rest.

There won't be a shoulders routine tommorow as we're both sore as crap and I am too busy with other things =/
Reply With Quote
  #25  
Old 07-20-2007, 11:12 PM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default Re: Rip off 300 workout

Hey buddy how is it going? I haven't checked into your journal in a while, how has the 300 been treating you?

BTW have you checked out Steve Maxwell's 300 training DVD?
__________________
CPT, AKC, CF Level 1
MY BLOG

Certified Personal Trainer
Certified Kettlebell Instructor
Level 1 Crossfit Instructor
Reply With Quote
  #26  
Old 07-21-2007, 01:52 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: Rip off 300 workout

No I haven't man, is it something worth ordering? I did the 300 workout for about a month and got great results as far as cutting off some fat and hitting up some intense workouts. Like REALLY intense I don't think I've ever felt so crappy as I did after the first few times I did it back in June. Anyways that combined with the cardio and strength training I was doing on the off days caught up to me (its too boring to not workout here hehe). I started a new strength program once I get on my R and R when I have decent bandwith I plan to post some pics of detailing all my progress not only since I've been in Afghanistan but from these two workouts before and after as well.

Thanks for checking up though bro!
Reply With Quote
  #27  
Old 07-22-2007, 11:04 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: Rip off 300 workout

22 JULY NIGHT ---

Took the night off running to let my legs rest up and let myself rest up. Partner had to go in late tonight so waiting to get his lifts.

<font color="red">
BICEPS NIGHT!!!!!
MY LIFTS
Barbell Curls 95x12 105x7 100x6
EZ Bar Curls 85x12 95x7 95x6
Dumbbell Curls 40sx8 40sx9 40sx8
Preacher Curls 75x11 85x6 85x6
Concentration Curls 30sx10 30sx9 35x5
----SUPERSETS!----
Windy Rope 10x1 10x1
Reverse Grip Rope 10x1 10x1
------------------
Behind the Back Curls 80x15 80x12
Reverse Curls 40x10 40x10
------------------
SETS:23
</font>
Reply With Quote
  #28  
Old 07-23-2007, 01:31 AM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default Re: Rip off 300 workout

[ QUOTE ]
No I haven't man, is it something worth ordering? I did the 300 workout for about a month and got great results as far as cutting off some fat and hitting up some intense workouts. Like REALLY intense I don't think I've ever felt so crappy as I did after the first few times I did it back in June. Anyways that combined with the cardio and strength training I was doing on the off days caught up to me (its too boring to not workout here hehe). I started a new strength program once I get on my R and R when I have decent bandwith I plan to post some pics of detailing all my progress not only since I've been in Afghanistan but from these two workouts before and after as well.

Thanks for checking up though bro!

[/ QUOTE ]

I have not seen it myself, I do plan on getting a copy but from what I've heard its worth getting.

Check out the youtube preview HERE.
__________________
CPT, AKC, CF Level 1
MY BLOG

Certified Personal Trainer
Certified Kettlebell Instructor
Level 1 Crossfit Instructor
Reply With Quote
  #29  
Old 07-23-2007, 11:09 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: Rip off 300 workout

JULY 23RD NIGHT --

Tonight I battle with all my intensity to avoid my beloved cardio! I entered the gym on this Monday night (yes MONDAY) to do battle with the iron to earn the titanic quads. Considering this is like my 2nd leg workout in who knows how long the battle went well, although it was fierce.

On a side note my partner had NEVER squatted before! His old workout partner only did leg press for legs so props to him!

<font color="red">
MY LIFTS
SQUATS 185x12 205x10 245x8 275x4 245x6 225x10
DEADLIFTS 185x6 205x5 225x4
LEG PRESS 405x8 365x8 365x8
LEG EXTENSIONS 140x12 160x12 190x10
(my leg extensions were focused on the negative portion of the repetition mostly)
SETS: 15
</font>

<font color="blue">
PARTNERS LIFTS
SQUATS 185x10 205x6 155x10 185x7 185x8 175x8
DEADLIFTS 135x6 135x6 135x6
LEG PRESS 225x15 275x10 275x8
LEG EXTENSIONS 110x12 130x12 160x8
(pretty good for his first run imo [img]/forum/images/graemlins/smile.gif[/img] )
SETS: 15
</font>
Reply With Quote
  #30  
Old 07-23-2007, 11:11 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: Rip off 300 workout

Thanks Boka, im gonna definitly check that link out when I once the bandwith is a little better. (very time dependent out here hehe)
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 06:28 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.