Whitetails spring journal

[whitetail]

Day 1 of my log here. I ask guns to hook me up with a killer routine and he delivered. Nothing like just doing what your told vs trying to train yourself. Can't wait to see what happens over the next 12 weeks.

Chest/back

TS x 4 rounds 90 sec rest
*Hammer press with double #2 bands x 8 reps
Hex press x 6-8 reps
Stretch pushups x Failure with a deep stretch


GS* x 4 rounds 60 sec rest
Smith machine bent over row x 8
Dumbell Pullover x 8
Dumbell row x 8
Banded face pull x 8

Felt good, I'm sure the excitement of the new routine helped.. I banged out those worksets for chest in 13.5 min and the back sets in 16min.
Obviously couldn't use maximal weight obviously buy sure forced a lot of blood into the muscle. Those hex presses are a new favorite for sure.


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[whitetail]

Re: Whitetails spring journal

I turned this on right before my chest worksets then right after my back worksets. You can see the 4 worksets for chest, then 2 back warmup sets then followed by the 4 back worksets.
Banged the whole thing out in about 55min.



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[whitetail]

Re: Whitetails spring journal

SS- sprints and reverse sled drag

1 mile warm up run
100 yard sprint/50yd reverse sled drag x 2 warm up rounds
100 yard sprint/50yd reverse sled drag x 4 work rounds
1/2 mile cool down

Didn't go too crazy on intensity. Long week ahead and want to see how I feel. First time doing this setup so getting used to weight, technique, etc....

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[whitetail]

Re: Whitetails spring journal

Most comfortable sled belt I've ever used. Loops right around you so you can pull in any direction. Very soft material.



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[IRON-GAME]

Re: Whitetails spring journal

Nice log brutha, SUBD'

[whitetail]

Re: Whitetails spring journal

Nice log brutha, SUBD'

Thanks man, I'm gonna have guns bring the pain and see how long I can last!

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[whitetail]

Re: Whitetails spring journal

Arm supersets

SS 1
Rope push downs x 12 reps
EZ curl bar x 8 reps plus drop set for 6 more

4 rounds

SS 2

Bench dips x 12 reps
DB hammer curls x 15 reps

4 rounds

SS 3

Reverse curl x 15 reps
Lying tricep ext x 12 reps

4 rounds

So 24 total sets in under an hour. These 4am see sessions aren't ideal but its over for the day and guaranteed I wont miss it. Doing the current 5 day split for 2 cycles so I am going try and do each day at least once in the afternoon.



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[whitetail]

Re: Whitetails spring journal

Thursday morning- session 4

Morning sprints- nothing too exciting. Layed off the sled today. Keep a little in the tank for leg day tomorrow!

Interval 2 minutes flat out running then 2 minutes walking.
Did this for 30min

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[6p6]

Re: Whitetails spring journal

Intervals rock. My preferred cardio.


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[whitetail]

Re: Whitetails spring journal

Legs
GS
2 warmups then 4 rounds of working sets

stiff leg deads* x 8 reps
Leg press x 10 reps
Hack squat x 6 reps
Leg extension x 8

Shoulders
GS
2 warmup then 4 rounds of working sets

Rear delt flyes face down on incline bench x 12 reps
Seated dumbell side lateral x 6-8 reps
Band pullapart/facepull x 10 reps
Dumbell press x 8 reps

Was suppose to throw some legs curls in there but got tight on time. Grueling none the less. The leg extension are the worst part!!

This completes one cycle of the routine. Going to try to swap the workouts I did at 430am for an evening workout. Just to feel the difference and see if I can put a little more into it being fully warmed up.




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[qhams]

Re: Whitetails spring journal

I turned this on right before my chest worksets then right after my back worksets. You can see the 4 worksets for chest, then 2 back warmup sets then followed by the 4 back worksets.
Banged the whole thing out in about 55min.



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This is cool. Is this from a fitbit or something?

[Dzone]

Re: Whitetails spring journal

Awesome!!!!!

[whitetail]

Re: Whitetails spring journal

This is cool. Is this from a fitbit or something?

It's from a wahoo Tickr heart rate monitor. Then I use the wahoo fitness app. You can use it for any type of workout, running, lifting, swimming etc..
Its interesting to see how different workouts effect your heart rate. You can literally just look back and count your sets by the peaks in heart rate.
It has also really shown me just how good of a Cardio workout a good quick paced weight session can be.
Its only 45 bucks...

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[whitetail]

Re: Whitetails spring journal

This is from the sprints and reverse sled drag. You can see I would sprint the track, then drag off to the side. Waiting for the town to yell at me for tearing up the grass..lol





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[whitetail]

Re: Whitetails spring journal

Same as last week just changed the order up a little. Man putting those hex presses first in order dropped 50 lbs off my hammer press! I squeezed the pissed out of them up and down. By the time I finished the stretch push ups I face planted and had to roll over cause my arms didn't work..lol

Wanted to do this in the evening but had to get it in at 430am. Still a great pump anyway.



Chest/back

TS x 4 rounds 90 sec rest

Hex press x 6-8 reps
Hammer press with double #2 bands x 8 reps
Stretch pushups x Failure with a deep stretch


GS x 4 rounds 60 sec rest
Dumbell row x 8
Banded face pull x 8
Smith machine bent over row x 8
Dumbell Pullover x 8

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