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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: SpeedDemon on May 24, 2008, 03:32:05 PM

Title: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 24, 2008, 03:32:05 PM
I have been half assing it for too long now and telling myself it was ok.

no one warned me how hard it is to stay motivated about your own workouts once you start working at a gym.

I'm starting a log on here cause I need some accountability, some criticism and the occasional smack on the back of the head.

Off to the gym

here comes day one
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 24, 2008, 05:24:36 PM
5 min jumprope

box jumps 2x5 @ 43"
              1x5 @ 45"

Balance ball squats 3x15

Squats 5 @ 175
          5 @ 185
          5 @ 205

BOSU Lunges 3x7 each leg

DB DSLDL  7 @ 140
               7 @ 160
               7 @ 180
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 25, 2008, 05:07:36 PM

10 min jumprope

towel pull ups 5x5

DB rows 3x7 @ 50

DB Hammer curls 3x7 @ 35

Horizontal Row 3x7 @ 160
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 26, 2008, 07:57:34 PM

5 min jumprope

DB Military Press 1x8 @ 30
                       4x10 @ 35

Lateral Raises 5x12 @ 15

DB Shrugs 3x15 @ 60
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: tonymctones on May 26, 2008, 08:15:38 PM
when i was a trainer I always used the logic, hey im here already so i might as well do my workout. keep it up consistancy is key!!!
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 26, 2008, 09:39:31 PM
yeah that is what I try to do but the "I'm already here so I might as well work out" attitude doesn't really lend itself to intensity

you are totally right though, consistency is key. any workout is better than no workout, except on rest days of course
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: tonymctones on May 26, 2008, 09:54:46 PM
yeah that is what I try to do but the "I'm already here so I might as well work out" attitude doesn't really lend itself to intensity

you are totally right though, consistency is key. any workout is better than no workout, except on rest days of course
very true about the intensity, i usually dont have a problem with it after i get going except on those days when i didnt get enough sleep.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: MisterMagoo on May 27, 2008, 09:03:03 AM
for the record, that's pretty good on the box jumps. i used to do those a lot, until i raked my shin missing the box and quite literally started tearing up in the eyes.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 27, 2008, 07:31:25 PM
I know what you mean magoo. I try to stick to the most difficult hight I know I can hit and I only move up when I'm really confident.

Haha, well I guess that is true with any lift but I'm more likely to go for broke on a squat or a bench where a rack or a spotter can help you out

I'm really focusing on power production for my wrestling right now, thats why I mix in ball squats and bosu lunges too. I need that stability to put the power from my legs to use in a live situation.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 27, 2008, 07:38:34 PM
1 minute each, no rest

Table Tops
Crunches
Leg Lifts
Table Tops
Crunches w/ legs straight out
Flutter Kicks
Table Tops

5 minutes jump rope

2x3 minutes shadow boxing

3x2:30 rounds MMA

2:30 starting with a single leg


The training focus wasn't one me today we were rotating in every half round on my training partner who has a fight on the first. Still, I felt really good today even though my grip is still a little sore from sunday.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: BFP on May 27, 2008, 08:04:42 PM
What are you training for?  I see some MMA stuff mentioned, are you a fighter?

Jason
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 28, 2008, 01:58:18 PM
Yeah, I just got done with school so I can go back to two a days and start getting ready for my next fight mid summer
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 28, 2008, 02:01:20 PM
I had a client so I missed jiu-jitsu today

jumped in with a couple of guys after the class and rolled for about 20 minutes

lifting tonight
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on May 29, 2008, 02:18:54 PM

Squats 1x7 @ 185
          4x5 @ 205

DB Snatch 2x5 @ 60
               2x5 @ 65

Single leg Dead Lift 6x15 (3 sets each leg)



my right foot was bugging me so I avoided any jumps or impacts today.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 01, 2008, 04:20:59 PM

jerks 1x5 @ 115
       1X5 @ 135
       1X5 @ 115

bench 1x8 @ 135
         4x5 @ 185

rev. flys 3x8 @ 80

flys 3x8 @ 180

push ups 3 sets to failure

my wrist was hurting so I cut the weight and the sets on the jerks and bench. I used those perfect push up handles and they made my wrists feel waaaay better.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 02, 2008, 08:40:20 PM
Towel pull ups 7x5

Bar curls         3x7 @ 75
super setted w/
DB curls          3x10 @ 20's

Ran out of time and couldnt do rows. probably fine since I'm doing cleans tomorrow anyways
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: MisterMagoo on June 02, 2008, 10:00:48 PM
your workouts seem INCREDIBLY brief. have you been on this protocol very long?
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 03, 2008, 11:18:23 AM
I keep it pretty short. 4 or 5 exercises and about 25 to 30 total reps of each so like 5x5 or 3x10

all the lifts i do are in addition to wrestling, jiu jitsu and kickboxing. If I do too much I can slip into over training really quickly

I also have trouble keeping up my intensity for much longer than that. I am starting to build some momentum and it is getting easier now
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: MisterMagoo on June 03, 2008, 12:26:37 PM
I keep it pretty short. 4 or 5 exercises and about 25 to 30 total reps of each so like 5x5 or 3x10

all the lifts i do are in addition to wrestling, jiu jitsu and kickboxing. If I do too much I can slip into over training really quickly

I also have trouble keeping up my intensity for much longer than that. I am starting to build some momentum and it is getting easier now

ahhhh. well that makes more sense. if you're doing that kinda shit, then trying to pull off big-time weight sessions would just be suicidal. how long you been doing the MMA stuff?
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 05, 2008, 11:06:17 AM
yesterday

Bench 1x5 @ 135
         1x5 @ 175
         2x5 @ 185
         1x20@ 135

dips 5x10

cable crossovers 3x8 @ ??

foam push ups 3x20
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: MisterMagoo on June 05, 2008, 11:38:42 AM
foam pushup? Explain please.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 05, 2008, 03:05:06 PM
We have got these balls that are made out of basically the same stuff as a foam roller. larger than a soft ball but smaller than a volley ball. I grip one with each hand and do push ups. they are unstable and the foam absorbs some of your force so it make the push ups harder. It feels better on my wrist than regular push ups too.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 05, 2008, 03:12:59 PM
todays work out was kind lame. My boss made me work out with him and do his work out... he cant work out alone, he need motivators

30 sec. each of "perfect" push ups, rest, pull ups, rest, kettle bell swings, rest

we did that five times through then

1 min each of Sledge hammering a tire, rest, kettle bell press, rest, hang cleans, rest

five times through

"perfect" push ups are those spinning handles you seen on infomercials at two in the morning
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 06, 2008, 05:19:21 PM
i thought that work out was bull shit but my traps are killing me today.

Oh and to answer some of the earlier questions. I've been wrestling for about 9 or 10 years, kickboxing for a little over 4 years and doing jiu jitsu on and off for the last three.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 08, 2008, 06:21:11 PM
9 x 2min. rounds boxing w/ 30 seconds rest and a fresh partner rotating in every round

Legs press 3x15 w/ 8 plates
super setted with 5 jump tucks

Leg extensions 3x8 @ 150
super setted w/
Leg curls 3x8 @ 120
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 09, 2008, 11:59:16 PM
Smack down bench 3x5 @ 155 w/3sec stalemate

med ball press 3x10 @ 12

DB Incline 1x12 @ 60
              1x10 @ 65
              1x8  @ 75

Cable crosses 3X20 @ ??

Triceps extensions 4x20 @ ??
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 11, 2008, 02:21:04 PM
TUESDAY

hang cleans 5x5 @ 135

towel grip pull ups 5x5

bent over row 3x10 @ 115
into shrugs     3x15 @ 115

Curls 5 sets: bar, DB hammer, cable, DB, cable w/ rope

Hang cleans were real light. I always clean from the floor and get under the weight, hang cleans felt like cheating. Normally I would just do cleans but my training partner insisted we do hang cleans insted. I feel way more trap involvement but I don't get that complete fatigue I get from full cleans.

Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: Overload on June 12, 2008, 11:21:53 AM
TUESDAY

hang cleans 5x5 @ 135

towel grip pull ups 5x5

bent over row 3x10 @ 115
into shrugs     3x15 @ 115

Curls 5 sets: bar, DB hammer, cable, DB, cable w/ rope

Hang cleans were real light. I always clean from the floor and get under the weight, hang cleans felt like cheating. Normally I would just do cleans but my training partner insisted we do hang cleans insted. I feel way more trap involvement but I don't get that complete fatigue I get from full cleans.

Good layout.

Alternating Power cleans and hang cleans has its benefits. i promise you as your hang clean poundages go up, your power clean will go up more. Be explosive!

Good luck!

8)
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 12, 2008, 08:33:59 PM
THURSDAY

BW Squats 2x20

Front Squats 1x10 @ 45
                  1x5 @ 145
                  4x5 @ 195
super setted w/ 5 jump tucks per set

DB Snatches 2x5 @ 60
                  2x5 @ 70

Had to stop here cause my training partner was late and my next client showed up before we finished training

10 standing long jumps

2 round shadow boxing

1 minute tick tocks

8 rounds focus mits

3x1 minute table tops


I might go to the gym in a little and bang out the DB Deads that I had to skip this morning... we'll see

Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 14, 2008, 11:11:01 AM
FRIDAY

Push ups 25

Bench 1x5 @ 135
         4x5 @185

Med Ball press 3x10 @ 25lbs

Incline bench 3x10 @ 60,65,70

Cable Cross 2x20 @ 125
                1x17 @ 125

skull crushers 3x10 @ 75
close grip bench rep out after every set
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: MisterMagoo on June 16, 2008, 06:13:23 PM
Good layout.

Alternating Power cleans and hang cleans has its benefits. i promise you as your hang clean poundages go up, your power clean will go up more. Be explosive!

Good luck!

8)

so long as your coordination is good, definitely. frankly i find hang cleans easier, but then i've always sucked at technique. :P
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 16, 2008, 06:50:50 PM
Monday

Hang Cleans
1x10 @ 95
5x5 @ 155

Towel grip pull ups
5x5

Bent over row/ into shrugs
3x10/15 @ 95

BB Curl
1x10 @ 65
1x8 @ 65

DB Hammers
1x10 @ 30
1x7 @ 30

Cable with rope handle
2x10 @ 80

I did my curls as two sets of three exercises straight from one to the next, resting after cable

This guy that is a strength and conditioning coach was watching me hang clean today and was really hammering me about my technique. I couldn't get his way down. I feel cheated out of my cleans again today.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 19, 2008, 04:51:18 PM
Wednesday

Squat
1x20 @ bw
1x10 @ bw
1x10 @ 135
5x5 @ 185

DB SLDL
1x7 @ 70's
2x7 @ 80's

Leg Extentions
2x10 @ 150
1x14 @ 150

7 jump tucks between every set of leg extensions



except for the first set and the last two reps of the last set the 185 flew like there was nothing on my back. it felt good

My hamstrings were really tight still from hang cleans and i didn't quite get full range of motion out of my deads
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 20, 2008, 05:34:50 PM
Thursday

High/Low Cable Chops
3x15

alternated w/

Feet together ball Crunches
3x25 w/ 25 plate extended


Low/High Cable Chops
3x15

alternated w/

Push up position alternately raising opposite hand and foot (anybody know the name for those??)
3x20


Med. Ball Slams
3x20 @ 12lbs

alternated w/

12lbs sledge hammering a tractor tire
3x 1:00
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 20, 2008, 05:40:53 PM
Friday

Bench
1x20 @ 45
1x10 @ 45
1x10 @ 135
5x5 @ 185

Med. Ball Press
5x10 @ 25

DB Incline
1x8 @ 60
2x8 @ 70

Cable flys
1x12 @ 125
1x8 @ 155
1x10 @ 125

Skull crushers/close grip bench
3x10 @ 65

left anterior delt was bugging me. really had to focus on using the chest and not getting help from that shoulder


Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 22, 2008, 05:28:19 PM
Sunday

10 min. jump rope

Hang Cleans
1x5 @ 105
5x5 @ 155

Towel grip pull ups
5x7

Bent over row/ to shrug
3x10/15 @ 105

BB curls
3x10 @ 65
drop set
3x10 @ 45

one hand rope curls
2x8 @ 40

The hang cleans finally clicked today. I really focused for my last set and exploded through every rep, it was easier than my first set. 155 is still shy of my body weight but it is the weight i fight at so i'm still pretty stoked on that.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: thewickedtruth on June 22, 2008, 06:21:56 PM
damn man way to do work! Solid routine and impressive workouts for sure! What are your goals in all this anyway?
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 23, 2008, 03:24:30 PM
My goals??

I'm trying to get stronger and more explosive. I was dealt a good genetic hand and I have endurance in spades without really having to do and endurance training other than what I get from just grappling and kick boxing. The problem I have is I'm 6 foot fighting at 155lbs and all the guys I fight are so much more muscled and compact. My height does have a lot of advantages but a guy that weighs the same as me but is six inches shorter is usually going to be a lot stronger and have better leverage.

Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 23, 2008, 04:55:00 PM
I guess power is really the focus of what I'm going for.

In my sport you have to work really hard to get opportunities and advantages. when I get the chance I want to be able to fully exploit them.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on June 24, 2008, 03:16:57 PM
TUESDAY

10 minutes jump rope

BW Squats
1x20
2x10
1x5

Front Squats
1x5 @ 105
5x5 @ 165

in between working sets I did 5 jump tucks for height

DB Snatches
1x10 @ 60
2x10 @ 70
5 with one hand then 5 with the other

Skips for height
side shuffle bounds
bounds for height
bounds for distance
Heel to toe walk (walking calf raises)
Farmers walk 48kg

felt horrible before my workout. I spent all weekend up in the mountains at 6500 feet. Hiking and scrambling boulders and what not with a 35lbs pack in that thin air really took it out of me. My legs felt so heavy this morning I was dreading training. to my surprise once I started working out I felt great. the squats went up fast and my back position stayed perfect. I felt like if I wanted to I could have thrown that 70db through the ceiling during my snatches too. I think my body is finally starting to get up to speed.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on July 02, 2008, 05:34:43 PM
Havent been on line in a while, I've got some catching up to do

Thursday

TRX Suspension trainer seminar

These guys came into the gym and worked us out on this suspension trainer they developed. Its basically just straps hanging from the squat rack that have adjustable length hand and foot holds. some of the stuff seemed really good peripheral exercises and good for stabilization but a lot of it was just for show.

Friday: Rest

Saturday: Sand sprints, hill repeats, Med ball up-downs
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on July 02, 2008, 05:49:25 PM
Sunday: kickboxing and grappling only. no lifting


Monday:

Hang cleans
1x10 @ 75
1x5 @ 105
4x5 @ 155
1x4 @ 75 ( i barely missed five twice, it was my grip that was holding me back)

Towel grip pull ups
3x7
1x5 ( fingers cramped up and i couldn't finish the set)
1x7

Bent over row/into shrugs
3x10/15 @ 105 (my grip was just barley lasting through the shrugs)

BB curl
2x10
1x8 dropped 20lbs then got 8 more

one hand cable curls
3x10 each arm (had some help with a couple)
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on July 02, 2008, 05:51:44 PM
Tuesday:

morning
kick boxing

high/low chops
3x15 @ 95 each side

super setted with

Push up position opposite hand and foot raises
3x20

horizontal chops
3x15 @ 80 each side

super setted with

stability ball crunches
3x25 @ 25 plate

table tops
3 x 2:00




night
Light chest workout just to see how my shoulder handled it. Now I think its more deltoid than pec that is hurt.
Title: Re: SpeedDemons Log: Hard Work Pays Off
Post by: SpeedDemon on July 02, 2008, 05:59:03 PM
Wednesday

20 minutes jump rope

3 rounds shadow boxing w/ level changes and some jump squats

Front squats
1x10 @ no weight
1x5 @ bar
5x5 @ 169 (combination of standard and metric plates)

5 jump tucks for height after each of the working sets

DB Snatch
1x10 @ 60
2x10 @ 70

Single leg SDL
3x15 each leg