Muscle & Fitness - View topic - Weightjunkie's Workout Journal

Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

Started a new routine today, so I thought I'd start a new workout journal too. The other one is 42 pages long. I mean, c'mon, it's time to retire that.

Anyway, it's going to be hard to juggle the wife, the kid, work, personal training, weight lifting, and MMA, but I'm going to try. As for weights, I've got a two day full body routine that I've come up with, and an additional 3rd day consisting of things that I can do at home with my weight vest, minimal equipment, and my Lebert Equalizer. That way if I have no time to coordinate the gym and my kid one day I can still get a good intense workout in at home.

Workout 1:
Power Cleans 3x5
BB Squats 3x8
DB Bench Press 3x8
Skullcrushers 3x8
Weighted Pullups 3x5
Weighted Single Leg Back Extensions 3x5
Full Body Lifts 3xFailure

Workout 2:
Unilateral DB Snatch 3x5
Deadlift 3x5
Explosive Box Pushups 2x8-10
Switchups 2x8-10
Medicine Ball Explosive Pushups 2x8-10
BB or DB Rows 3x8
Weighted Hip Extensions 3x8
Weighted Side Bridge and Reach 3x10

Home Workout w/ 50 lb. weight vest and adjustable DBs as needed:
Pistol Squats
Pushups
Inverted Rows
Dips
DB Getups
Abdominal Iso-holds
Crunches
DB Russian Twists
Probably do this like a circuit to also get the cardiovascular conditioning effect as well.

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Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

Power Cleans
185x5
185x5
185x4

BB Squats
205x8
225x8
225x8

DB Bench Press
70x9
80x8
90x7

Skullcrushers
85x8
85x8
85x6

Weighted Pullups
25x5
35x5
35x4

Weighted Single Leg Back Ext.
10x5 each leg
10x5
10x5

Full Body Lifts (aka Dragon Flags, aka Rocky 4 Abs)
7
5
4

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Getting Buffed **Joined:** 19 Sep 2007 **Posts:** 1176

weightjunkie wrote:

Lebert Equalizer. That way if I have no time to coordinate the gym and my kid one day I can still get a good intense workout in at home.

Probably do this like a circuit to also get the cardiovascular conditioning effect as well.

Nice I can get in on the new journal, when they get long it's hard to follow. Looks like a good routine.

I've never hear of the equalizer, but I bet it's interesting.

You can cordinate a killer wko with your kid, depending on the age of course. Tonight I sparred with my 5 year old. A round of me getting puched in the gut, and taken down by an improvised hip toss, with ton of jumping around in fighting stance. Then break into the next round with a quick game of hide and seek. It's a blast, and a very intense wko Smile

.

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His muscles became hard as iron, and he grew callous to ordinary pain. He achieved an internal as well as external economy. The last least particle of nutrients was carried to the farthest reaches of his body, building it to the toughest and stoutest of tissues. Jack London - Call of the Wild

Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

TYLER1 wrote:

I've never hear of the equalizer, but I bet it's interesting.

It's pretty cool. It's a real simple piece of equipment that doesn't take up hardly any space in your house. There's a lot of bodyweight and core stuff that you can do with it. Google it and check it out.
It was my free gift from M&F. I'm the forum member of the month for the January issue that is coming out any day now.

TYLER1 wrote:

You can cordinate a killer wko with your kid, depending on the age of course. Tonight I sparred with my 5 year old. A round of me getting puched in the gut, and taken down by an improvised hip toss, with ton of jumping around in fighting stance. Then break into the next round with a quick game of hide and seek. It's a blast, and a very intense wko Smile

.

My son is too little. He'll be 20 months old on the 10th. He did attack me and try to wrestle today for the first time. It's usually me wrestling him around while he tries to get away. Earlier I was laying in the floor stretching my back and he attacked my head and face. It would have been scary if I wasn't laughing so hard. He's been working out too. My wife has a few 3, 5, and 8 lb. DBs and a 15 lb. KB in the back room. He's been carrying the DBs around and dragging the KB as far as he can. LOL

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Olympia God **Joined:** 03 May 2006 **Posts:** 3086

Nice one WJ.

You are actually training very similarly to me right now so I'll be keen to see how your log progresses....hell I may even steal some of your ideas! Very Happy

I'm working full body with a different selection of push pull moves each session. The other night I did the following:

Deadlifts
Standing Dumbbell Shoulder Press
Pullups
Dumbbell Chest Press
Skullcrushers and barbell curl superset

As an example standing dumbbell shoulder press was done 4x8, starting on a certain weight and using the next heaviest dumbbell up for each following set. I personally feel that each set then becomes gradually more taxing, primes the CNS and then leaves enough in the tank for a final heavy set.

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The deadlift....it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground!

Olympia God **Joined:** 23 Mar 2005 **Posts:** 7411

weightjunkie wrote:

Started a new routine today, so I thought I'd start a new workout journal too. The other one is 42 pages long. I mean, c'mon, it's time to retire that.

Pfft, 42 pages is baby stuff.

Like this new workouts, should be tough (and painful)

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There are few things graven in stone, except that you have to squat or you're a pussy.

Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

Fever:
Looks really similar. You'll notice that I won't be doing anything for my delts directly isolated. I just did that for 5 weeks for the first time in well over a year and they're sore in a bad way. That doesn't happen when they're used in bigger exercises. I think I'll just stick to that from now on.

Bigstabile:
Your journal is just getting offensively long. Razz

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Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

Tonight's:

Unilateral DB Snatch
60x5 each side
70x5
70x5

Deadlifts
315x5
405x5
405x3

Explosive Box Pushups
2 sets to failure, didn't keep count

Switchups
2 sets to failure, didn't keep count

Medicine Ball Explosive Pushups
11
10

DB Rows
80x10
90x8
90x8

Unilateral Hip Extensions
10 each side
10
10

Side Bridge and Reach
12 each side
10
10

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Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

So I guess my weeks are going to go something like this:

M - gym, home w/o, or rest
T - gym, home w/o, or rest
W - BJJ
Th - gym, home w/o, or rest
F - MMA
S - Open Mat
Su - gym, home w/o, or rest

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Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

I was going to go to Open Mat today, but I woke up with a scratchy throat. I didn't know if it was just allergies or something worse. It's now evening and I'm no worse off, so I guess it's just allergies. I should be fine to work out tomorrow. Didn't do anything today though.

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Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

Today's:

Power Cleans
135x5
185x5
185x5
185x4

BB Squats
185x8
185x8
225x8

DB Bench Press
90x7
90x6
80x7

Skullcrushers
85x8
85x8
85x6

Weighted Pullups
bw+35x5
bw+35x5
bw+35x4

Weighted Back Extensions
35x9
35x8
35x7

Full Body Lifts
4
4
3

Done.

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Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

My shoulder felt a little tweaked last night and today. I'm not working out today or tomorrow. Will just let it rest. Gonna go to BJJ on Wednesday.

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Muscle Head **Joined:** 12 Feb 2006 **Posts:** 2937

Everything looks good. Keep it going bro.

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Dan

The Beach Mayhem 2008 Smackdown Champion

DNW431 for 5% off your True Protein order at trueprotein.com

Moderator **Joined:** 01 Feb 2007 **Posts:** 4041

I will see you on Wednesday, then, Junkie's Log.

And pictures of child are demanding by me. The most awesome person on the boards, ever. So. Get to it.

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Everybody spends half their time wishing for something that they could have, if they didn't spend half their time wishing.

Olympia God **Joined:** 16 Oct 2004 **Posts:** 4809

Domenic wrote:

And pictures of child are demanding by me. The most awesome person on the boards, ever. So. Get to it.

1) I, not you, am in fact the most awesome person on the boards EVER. A nationwide survey conducted by an objective independent research group confirmed it last month. So...there.

2) Maybe some pics tomorrow.

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