Wes's Workout Log
- Thread starter wesrman
- Start date
My back was sore today because of work so i decided not to do my normal lower day today. i was going to take the day off completely, but i had a fairly easy night at work so i decided to do some circuits after.
Wednesday January 7/09
Full Body (Circuit training)
3 sets of each
Badyweight Squats......20reps
Push Ups...................15 reps
Sit Ups......................11 reps
Chin Ups....................5 reps
Cardio- 15min (bike)
Wednesday January 7/09
Full Body (Circuit training)
3 sets of each
Badyweight Squats......20reps
Push Ups...................15 reps
Sit Ups......................11 reps
Chin Ups....................5 reps
Cardio- 15min (bike)
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Last night was a tough night at work. A little sore today but i feel ok. 
Friday January 9/09
Upper Body (Rep)
Incline Bench Press (pyramid up).........3 sets...9,7,5 reps
Seated Rows (pyramid up).................3 sets...11,10,8 reps
Upright Rows...................................3 sets...10 reps
(superset with)
Dumbell Press..................................3 sets...8,7,7 reps
Incline Curls....................................3 sets...11,10,9 reps
Overhead Extension..........................3 sets...10,10,9 reps
Palm Down Wrist Curls.......................3 sets...12 reps
(superset with)
Palm Up Wrist Curls...........................3 sets...12 reps
Good workout today to spite being tired and sore at the beginning. Volume might turn out to be a bit too high. If so ill have to figure out a way to get it down a bit.
Im also trying to find a way to fit in more Rosstraing type workouts into my routine so my conditioning gets better.
Friday January 9/09
Upper Body (Rep)
Incline Bench Press (pyramid up).........3 sets...9,7,5 reps
Seated Rows (pyramid up).................3 sets...11,10,8 reps
Upright Rows...................................3 sets...10 reps
(superset with)
Dumbell Press..................................3 sets...8,7,7 reps
Incline Curls....................................3 sets...11,10,9 reps
Overhead Extension..........................3 sets...10,10,9 reps
Palm Down Wrist Curls.......................3 sets...12 reps
(superset with)
Palm Up Wrist Curls...........................3 sets...12 reps
Good workout today to spite being tired and sore at the beginning. Volume might turn out to be a bit too high. If so ill have to figure out a way to get it down a bit.
Im also trying to find a way to fit in more Rosstraing type workouts into my routine so my conditioning gets better.
Thanks.
So im thinking about adding a conditioning day in where a normal lower body rep day would be, if i had one..lol. Im not sure if i will make it all lower body exercises or what. Ill have to experiment and see what works and doesnt work.
Maybe something like this:
mon- conditioning
wed-upper (max)
fri-lower (max)
mon-upper (rep)
wed-conditioning
fri-upper (max)
etc
Im also considering buying Infinite Intensity by Ross Enamait (from ) and using some of his workouts. If i do, i might start using them as my rep and conditioning days.
Maybe something like this:
mon- conditioning
wed-upper (max)
fri-lower (max)
mon-upper (rep)
wed-conditioning
fri-upper (max)
etc
Im also considering buying Infinite Intensity by Ross Enamait (from ) and using some of his workouts. If i do, i might start using them as my rep and conditioning days.
Max days will look something like the following. BUT i make small changes ever month or so. Also im not sure atm where i want to put forearms and abs.
Upper Body (max)
Bench Press (pyramid up)..................3 sets...7,5,3 reps
Pull Ups.........................................3 sets...7,6,5 reps
Military Press (pyramid up)................3 sets...8,7,6 reps
Barbell Curls(pyramid up)...................3 sets...10,8,6 reps
Close Grip Bench Press (pyramid up)... 3 sets...10,8,6 reps
Crunches ......................................3 sets...20 reps
Lower Body/Forearms (max)
Squats (pyramid up).......................4 sets...8,7,5,4 reps
Deadlift........................................2 sets...5 reps
Calf Raise.....................................3 sets...18,17,17 reps
Palm Down Wrist Curls.....................3 sets...12 reps
(superset with)
Palm Up Wrist Curls........................3 sets...12 reps
Keep in mind that my lower day is low volume because i lift boxes at work so my lower back and legs get a lot of extra work.
Im also considering going something like this:
mon-upper (max)
wed- conditioning
fri- lower (max)
mon-conditioning
wed upper (max)
fri- conditioning
mon-lower (max)
wed- conditioning
fri- upper (max)
etc
I think im going to order Infinite Intensity today and use the routines and ideas from it on my conditioning days.
You're going to be exhausted during your Upper max's. 3 big lifts (bench, pull ups, military press). Really hitting those anterior deltoids. You may want to substitute those pull ups for chin ups, so you hit your biceps and get a little warm up for your bicep curls. Also, if you do this you should get a much more effective back workout, since notably chin ups are easier to do (in my opinion), and the chances of you not finishing them relative to the pull ups is lower.
Also with your close grip bench press. I understand what you're doing, and it is smart, but again, the movement is going to recruit some pectorals, so if you switched the exercise to lets say dips, then the chance of failing is lower. But that one should be fine. The one thing you may really want to consider if the chin ups.
Also with your close grip bench press. I understand what you're doing, and it is smart, but again, the movement is going to recruit some pectorals, so if you switched the exercise to lets say dips, then the chance of failing is lower. But that one should be fine. The one thing you may really want to consider if the chin ups.
Thanks for the input.
I dont find it that exhausting because ive built up to it over time. Besides thats the plan, to kill it.
Ill be doing chins on my conditioning days so i want to do pull ups or maybe seated rows on max days. The pull ups also help work my upper back (i dont use that wide of a grip), which isnt getting that much work atm because im not doing shrugs.
I do the close grips because they give me extra work for my chest as well as my tris. That way i can get away with only 3 sets on bench press and not undertrain my chest.
I dont find it that exhausting because ive built up to it over time. Besides thats the plan, to kill it.
Ill be doing chins on my conditioning days so i want to do pull ups or maybe seated rows on max days. The pull ups also help work my upper back (i dont use that wide of a grip), which isnt getting that much work atm because im not doing shrugs.
I do the close grips because they give me extra work for my chest as well as my tris. That way i can get away with only 3 sets on bench press and not undertrain my chest.
Its not a step by step program or anything like that. Its more of a training manual based on how Ross trains fighters and himself. Lots of functional strength stuff and different ideas
A boxer i know said his conditioning has improved a lot since he got it and he said he loves it so i thought id check it out. Ive been reading a lot of his articles on his site and forum and its all good stuff. No BS and outragous claims or magic tricks. Just hard work.
I cant wait to get my new book. I found a clip of a sample workout from the book caqlled No Excuses on youtube. Its from a guy that posts tons of workouts on youtube and they're all pretty sick.
Im going to do it tomorrow, but since i havent done many burpees or many of these types of workouts im going to drop the times down from 60/45/30 seconds to 45/30/15 seconds and see how it goes.
Also i found a free stop watch/ round timer online that should be usefull for this kind of stuff:
Im going to do it tomorrow, but since i havent done many burpees or many of these types of workouts im going to drop the times down from 60/45/30 seconds to 45/30/15 seconds and see how it goes.
Also i found a free stop watch/ round timer online that should be usefull for this kind of stuff:
Monday January 12/09
I changed my mind when i found this workout:
So i decided to do it instead.
I did my own version because the workout is too intense for my fitness level and i didnt want to die..lol. My usual weight lifting routine hasnt helped with my conditioning at all so i did 30 minutes and stopped instead of doing the entire deck. I got through 36 cards in 30 mins, which isnt very good. However its a start and i plan on improving fast.
Heres how i set it up:
Spades- Burpees
Clubs- Chin Ups/Pull Ups
Hearts- Push Ups
Diamonds- Sit Ups
A-1 reps
2-2
etc
10-10
J-10
Q-10
K-10
No jokers
For chin ups/pull ups i did a max of 7 reps because im not that good at them yet.
Killer workout, i still feel worn out half hour later..lol.]
One bad thing is that i felt a sharp ain in my left knee while doing the burpees. Im hoping its nothing serious, but im a bit worried about how its going to hold up at work tonight.
I changed my mind when i found this workout:
So i decided to do it instead.
I did my own version because the workout is too intense for my fitness level and i didnt want to die..lol. My usual weight lifting routine hasnt helped with my conditioning at all so i did 30 minutes and stopped instead of doing the entire deck. I got through 36 cards in 30 mins, which isnt very good. However its a start and i plan on improving fast.
Heres how i set it up:
Spades- Burpees
Clubs- Chin Ups/Pull Ups
Hearts- Push Ups
Diamonds- Sit Ups
A-1 reps
2-2
etc
10-10
J-10
Q-10
K-10
No jokers
For chin ups/pull ups i did a max of 7 reps because im not that good at them yet.
Killer workout, i still feel worn out half hour later..lol.]
One bad thing is that i felt a sharp ain in my left knee while doing the burpees. Im hoping its nothing serious, but im a bit worried about how its going to hold up at work tonight.
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Tuesday January 13/09
Work went good last night. Got the worst/hardest job, but my knee felt pretty good. Im very sore from yesterdays Deck Of Cards workout. I cant wait to do it again, but i think im going to alternate Heavy and light days so i get the best of both worlds. At least until i get my copy of II and i get some new ideas on how to set up a program.
Forearms
2 sets of each:
Wrist roller (A)
(superset with)
Wrist roller (B)
Leverage bar twists...11 reps
Then did some bar hangs for grip strength. For these i just grab a pull up bar, lean back and switch my grip around and regrip until it burns like crazy. I did that a few times to finish them off. FWIW i get a great grip workout at work.
Work went good last night. Got the worst/hardest job, but my knee felt pretty good. Im very sore from yesterdays Deck Of Cards workout. I cant wait to do it again, but i think im going to alternate Heavy and light days so i get the best of both worlds. At least until i get my copy of II and i get some new ideas on how to set up a program.
Forearms
2 sets of each:
Wrist roller (A)
(superset with)
Wrist roller (B)
Leverage bar twists...11 reps
Then did some bar hangs for grip strength. For these i just grab a pull up bar, lean back and switch my grip around and regrip until it burns like crazy. I did that a few times to finish them off. FWIW i get a great grip workout at work.
Wednesday January 14/09
Another hard night at work last night, but this morning i felt great.
Heavy/Strength Day
Squats......................3 sets
Bench Press...............3 sets
Weighted Chin Ups......3 sets
1 Arm Dumbell Press....3 sets
25 Burpees
Crunches..................2 sets
Time- 37:47
Another hard night at work last night, but this morning i felt great.
Heavy/Strength Day
Squats......................3 sets
Bench Press...............3 sets
Weighted Chin Ups......3 sets
1 Arm Dumbell Press....3 sets
25 Burpees
Crunches..................2 sets
Time- 37:47
Its been a rough week at work and i felt very tired and sore today. Switching from an upper/lower split to a full body routine, aswell as adding burpees, is a bit of a jump and will take some time to get used to. Anyways i managed to get in a small, but fairly intense workout. One more night of work and ill take the weekend off to recover. Hopefully my copy of II gets here early next week.
2 sets of each with very little rest between exercises and sets:
Burpees
Chin Ups
Sit Ups
Push Ups
Lateral Raise
Then i did 2 supersets for my forearms:
Wrist Roller (A)
Wrist Roller (B)
2 sets of each with very little rest between exercises and sets:
Burpees
Chin Ups
Sit Ups
Push Ups
Lateral Raise
Then i did 2 supersets for my forearms:
Wrist Roller (A)
Wrist Roller (B)