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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #175 on: December 20, 2012, 03:18:21 PM »

12/20

Had a busy day with patients and my wrist is still not 100%.  Today was just a simple one, but was effective.

30mins, AMRAP

5 Pull ups
10 Push ups
15 Squats

I did 29 rounds.  I probably would have gotten 35 except I had to be conservative with my wrist.  So, the pullups were dead hang and the pushups were not how I like to do them.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #176 on: December 24, 2012, 03:41:35 PM »

12/21

Still dealing with wrist.  Had to get one in that didn't take a lot of time.

20mins 45/15 (meaning keep going for 45 seconds, then rest for 15 secs)

135" deadlift
24" Box jump
18# wall ball squat (squat ass to 14# ball)
Row

I was supposed to count reps, but didn't remember until the 2nd round started.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #177 on: December 24, 2012, 03:46:58 PM »

12/22

10 x 2 Dynamic squats (50% 1MR, FAP - fast as possible)

5 x 5 GHR (my buddy finally got GHR machine.  SWEET MOTHER OF GOD)

Lunges to hell :

30M of all the following :

Straight Lunge
Reverse Lunge
Side Lunge (15m leading with one leg, then 15m lead with other leg)
Skipping jump lunge (FUCK ME these killed the quads)
Broad Jump lunge
Duck walk

Finally, do 50 box jump/step downs to 24" box.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #178 on: December 24, 2012, 03:50:19 PM »

12/23

OMG are my hamstrings destroyed.  Not any bodybuilding workout has ever produced the soreness that I am feeling today.  For some reason I have HUGE anxiety today.  I can not sit still.  Probably the fucked up holiday and all. I went to do a workout.  I knwo, I knwo...supposed to be rest day due to this being my cheat DAY

For time, 3 rounds of :

800m run
50 hyper extensions
50 sit ups

The run turned into a row on round #2 and #3.  I could not get get my foot going forward. HA HA.  My hamstrings are that tight and sore.

Anyway, I finished in 22:36.  PISS POOR!!!!!
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #179 on: December 24, 2012, 03:54:02 PM »

12/24

Yes, I was a douche bag and went to the gym today.  I will be going tomorrow too.  It was MAJOR chest and arm day for everyone.  WTF.  As if getting a pump today is going to help anything.  I tried to find an area I could set myself up and do the following:

200m run
7 push press (70# DB's)
14 TRX row (feet up on bench)

- Well, the run didnt go so well because I had a shitty treadmill.  So, I abandoned it and went to rowing, but added 50 more meters.  I was leery about leaving my shit unattended while I went and did my rowing (on the other side of the fucking gym).

Either way, I finished in 6:20.  The wrist only hurt getting the DB's up to the shoulder.  Amazingly I felt like I had a lot more strength and drive with them than I had when I was bodybuilding.  It was more a matter of control than it was pressing the weight.  I am going to have to train there again tomorrow (yes, TOTAL douche bag for training on christmas day)
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #180 on: December 25, 2012, 06:44:58 PM »

12/25

21 - 15 - 9

225# Deadlift
Pullups
24" Box jumps ( I do not pogo with this one, I step down)

7:34
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« Reply #181 on: December 26, 2012, 08:41:54 AM »

SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #182 on: December 26, 2012, 04:08:32 PM »

SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..

Yeah, today is a nice day off.  Hamstrings were STILL fried from Saturday getting out of the car yesterday.  Funny as hell.
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« Reply #183 on: December 26, 2012, 05:42:12 PM »

SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..
Yes that's dedication!
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #184 on: December 27, 2012, 07:16:55 PM »

12/27

"Deck the Halls"  LOL

Clubs - Burpees
Hearts - 24" Box jumps
Spades - Broad Jumps
Diamonds - Pistol Squats

So basically you shuffle a deck and start turning cards over.  Whatever the 'number' is you do that with the suit.  Jacks = 11, Queens = 12, Kings = 13, Aces = 21.  Oh, and Jokers = 25 of whatever one of the four you want.

Ex:

5 of Diamonds = do 5 pistol squats / leg (anything over 10, you split into both legs.  Queen = 6 / leg)

My shirt was SOAKED.  I am dying all day today.  I am sitting here at 8:18pm and yawning. 
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #185 on: December 28, 2012, 03:42:29 PM »

12/28

Strength
Find 3-rep max for bench.  - Only did a 265 x 3 because I was very apprehensive about the pec strain from a couple of weeks ago.

Conditioning
21-15-9

95# Push Presses
Dips
Push ups

6:00.   Fucking funny as hell trying to force your triceps to work after that. 

21-15-9

Pullups
Bar Curls (fucking wrist said NO WAY to just 45lbs.  I did 30lb hammer curls instead)

5:00  Again, Fucking funny to try and get your arms working after this.

Midline

- None -

** I am going to try and do something like this every workout.  Making sure all areas are hit like this.
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« Reply #186 on: December 29, 2012, 08:06:33 AM »

i stop here and shake my head ,,,,freaking beast mode workouts,,,u must feel great minus wrist,,,,
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #187 on: December 29, 2012, 11:00:34 AM »

i stop here and shake my head ,,,,freaking beast mode workouts,,,u must feel great minus wrist,,,,

Don't know if its beast mode...lol  I do have to say that the soreness in the biceps and the triceps today is unlike most of the bodybuilding workouts I did.  I can't recall the last time I got my biceps sore like they are today.  Can't wait to see what today is going to bring.
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« Reply #188 on: December 29, 2012, 01:58:00 PM »

Krank is one of the Hardcore trainers on here..like Wooo...
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #189 on: December 29, 2012, 10:09:56 PM »

12/29

Dynamic squats (box) 10x3 205#.  Still dealing with the suprapatellar pain.  It doesn't matter depth, its the 'turn around' that does it.

GHR 5 x 5 (hamstrings are STILL sore from last week)

135# 2/3 rep Power Clean (just to keep working them without major stress on wrist)

Combo:

GH-Abs 15 rep w/ T2B (toes to bar) 10 rep
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #190 on: January 01, 2013, 09:01:39 AM »

12/31

Strength
Banded bench (work up to 3-rep max)

225# + 100lb band

Conditioning
10 Rounds, 20 sec on, 20 sec rest

1) 95# Thruster
2) Push ups
3) Rest station
4) Knees to elbows crunch
5) Burpee box jumps
6) Rest station


I have figured out my knee issue, well more like diagnosed it.  Suprapatellar bursitis.  Was talking with friend in Florida and he has same thing.  I did some kinesiotaping on it and it felt better.  I am going to look into having an anti-inflammatory injection for it.  did the NSAID thing for a while with no relief.  With the taping the thrusters felt good, but want to be able to squat without pain.  This is NOT due to the CF training.  I have been dealing with this for almost the better part of a year.  Going to really be aggressive with rehab and treatment.
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« Reply #191 on: January 01, 2013, 12:40:32 PM »

Krank look after it. I had it in my shoulder(bursitis)..was a real bastard to get rid of. gotta let it calm down. I trained further being dumb and i could not move my arm overhead...rest it !
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #192 on: January 03, 2013, 06:46:35 AM »

1/1

Yes, once again the total douche comes out and I train on this day.  I wanted to stick to my regular routine, and thanks to my commercial gym being open 24/7/365 I was able to.  I wanted a more 'leg-centric' type of workout today.  I had to go light because of knees, but also wanted to beat the shit out of myself.

185# squat
Modified GHR (on hyperextension bench)

I set a timer for 10:00 and tried to see how far I could get in it.  I used a 3-6-9-12-15-18 scheme.  Meaning you do 3 reps of squat, then 3 reps of GHR, then back to squat for 6 reps and then 6 reps of GHR, etc etc etc.  You don't think that weight gets heavy, well it does LOL.  Funny thing is that I didn't have the drive up from the ass and hamstrings like I usually did.  They were getting a fucking beating.  I would have preferred to use the leg curl machine, but true to new years day...there were an ass-load of people in there that were 'starting the new year out right' by talking instead of training.
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #193 on: January 06, 2013, 08:41:11 PM »

1/3

5 Rounds for time :

5 Pullups
15 Overhead squat (65# - had to go light due to knees)
15 24" Box jumps
15 Pushups
10 Knees-to Cleans
5 Snatch (95# - had to go this light due to wrist)

Done in 17:43
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #194 on: January 06, 2013, 08:45:53 PM »

1/4

Skill

5 Mins to establish max Box Jump height

39 1/4"

Conditioning

12 - 9 - 6

Modified Muscle up w/ rings
135# Front Squat

Time : 5:22
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Krankenstein
Getbig V
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OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #195 on: January 06, 2013, 08:50:25 PM »

1/5

Strength

20 Mins to establish 5RM Deadlift w/20lb resistance bands

Total : 405 + bands

Conditioning

3 Min AMRAP

95# Good Mornings = 41 reps

- Then -

8 Rounds
Ring Row (body on floor, pull till hands touch sides.  Body must come to complete stop on ground to count)
Mush Ball Clean & Press (20# ball - can not bounce ball off ground)
1-Arm row / arm (55# - DB must stop on ground to count)

- Then -

500M Row for time = 1:40 ((new PR!!!!))
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« Reply #196 on: January 07, 2013, 08:33:32 AM »

AWESOME....UR CHEAT EATING DAY MUST FEEL GOOD,,,
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_bruce_
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« Reply #197 on: January 07, 2013, 10:08:02 AM »

Going strong - you're a hard worker.
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Krankenstein
Getbig V
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Posts: 7704

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #198 on: January 07, 2013, 02:44:47 PM »

1/7

Strength

10 mins to establish 5rm of Cleans = 215lbs.  (welcome to possible fucked up wrist again)

5 Mins - Every 30 sec 3x135 push press

Conditioning

15mins AMRAP

5 x 24" Box Jumps
10 x Toes to Bar
20 x 55# KB Swing
5 x 95# Thruster
10 x Pushups

I got 5 rounds.  I am feeling like shit due to being sick (again).  Sore throat, aching, and chills.  I am sitting in my office now and my wrist feels like it did a week or so after I originally injured it.  Fucking crap!!!!!  I am going to take it easy tomorrow.  I want to just go to sleep right now.
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Krankenstein
Getbig V
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Posts: 7704

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


« Reply #199 on: January 15, 2013, 09:58:51 PM »

1/8

Strength

20 Mins to find 5RM on Squat = 335

Fucking knee pain.  Unreal.  Combine that with the feeling like shit due to cold.  Wow.  This means that my 1RM is somewhere in the vicinity of 380 - 390.  I best get my shit straight with warming up and/or doing something about these knees

Conditioning

8 Rounds - 45sec Work/15 Sec Rest

65# Good Mornings
Reverse Hyperextension
24" Box Jumps
GHR

Afterwards I felt great.  About an hour later the damn cold i have been dealing with came back with a fury.
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