Seventh's Super Sexy Sushi Time 2.0!

i second a push jerks with a slow eccentric (4 to 8 second)

 

2013/02/12
(Workout A)

Warm Up:
Skipping
- 3 x 3 minute rounds

Dynamic Stretching/Joint Rotations
- 3 x 1 minutes (in between the skipping)

Workout:
Bench Press
- 1 x 20 reps @45lbs/20kg
- 1 x 10 reps @135lbs/61kg
- 3 x 5 reps @145lbs/66kg

Back Squat
- 1 x 10 reps @135lbs/61kg
- 1 x 8 reps @150lbs/68kg
- 1 x 5 reps @195lbs/89kg
- 3 x 5 reps @200lbs/91kg

Cable Rows
- 1 x 10 reps @60lbs/27kg
- 1 x 8 reps @80lbs/36kg
- 3 x 5 reps @110lbs/50kg

Ended workout with stretching and whatnot.

Notes:
Workout - Magic 200 whoo! 195lbs/89kg felt easy, so I figured, what the heck, I'll give 200lbs/91kg a go. Bench was a little harder, not as easy as the squat, but I nailed it. Considering I had a floor hockey game previously, pretty proud of myself. Feel tired now though, nothing food and rest won't fix. Skipped the shrugs though, wasn't feeling it for that.

Nutrition/Sleep - Roughly consumed 3930 calories, 210g of protein, 555g of carbohydrates, and 100g of fat. Sleep was good, 8 hours.

 

I had the same experience.

Also incline bench (don't ask about the angle, people who ask about angles are weak) and upper back work.

All helped before I let my overhead press move to suck again.

 

if you have someplace to do them, i'll also suggest some overhead walks. you will NEVER lose a bar from the overhead position if you get good at those.

 

Righty-O, I'll give that a go tomorrow if I can squeeze it in.

 

2013/02/13
(Workout B)

Warm Up:
Skipping
- 3 x 3 minute rounds

Dynamic Stretching/Joint Rotations
- 3 x 1 minutes (in between the skipping)

Workout:
Overhead Press
- 1 x 15 reps @45lbs/20kg (bar)
- 1 x 10 reps @75lbs/34kg
- 1 x 3 reps @100lbs/45kg
- 2 x 5 reps @95lbs/43kg
- 1 x 6 reps @80lbs/36kg
- 2 x 6 reps @75lbs/34kg
- 1 x 10 reps @60lbs/27kg

Deadlift
- 1 x 10 reps @185lbs/84kg
- 1 x 5 reps @225lbs/100kg
- 3 x 3 reps @255lbs/116kg

Pull Ups
- 1 x 7 reps
- 1 x 10 reps
- 1 x 5 reps

Dips
- 3 x 10 reps

Barbell Overhead Walk
- 2 x 8 meter walk @60lbs/27kg

Ended workout with stretching and whatnot.

Notes:
Workout - Rawr, PRESS AND PRESS AND OVERHEAD WALK! Pressing was alright, could have done better. Whoo on the deadlift, may lower the progression rate and focus on form, as my back is rounding a bit. Overhead walk was hard, wasn't expecting to be that winded. I kinda like that exercise, will keep it.

Nutrition/Sleep - TBA

 

ya just pipped me i think today, well done, in some ways a similar workout to mine

 

technically you CAN'T do overhead walks with bad posture

 

MY BOXING LICENSE IS HERE, HELL YEAH!

When Mark found out, his response was pretty much "Oh hey, your license is in, time to put you through hell :3".

Ended up doing several rounds of pads, burpees, pushups, punch out drills, etc last night. *cries*

But my license is here, whoo! Now I just need my gear to come in and I'm ready to go!

 

2013/02/20
(Workout A)

Warm Up:
Skipping
- 3 x 3 minute rounds

Dynamic Stretching/Joint Rotations
- 3 x 1 minutes (in between the skipping)

Workout:
Bench Press
- 1 x 20 reps @45lbs/20kg
- 1 x 8 reps @115lbs/52kg
- 1 x 10 reps @135lbs/61kg
- 3 x 5 reps @150lbs/68kg
- 1 x 7 reps @135lbs/61kg

Back Squat
- 1 x 10 reps @135lbs/61kg
- 1 x 8 reps @185lbs/84kg
- 3 x 5 reps @205lbs/93kg
- 1 x 10 reps @135lbs/61kg

Cable Rows
- 1 x 20 reps @50lbs/23kg
- 1 x 10 reps @80lbs/36kg
- 3 x 7 reps @110lbs/50kg

Shrugs
- 1 x 10 reps @150lbs
- 1 x 10 reps @200lbs
- 3 x 8 reps @225lbs

Ended workout with stretching and whatnot.

Notes:
Workout - So sore from last nights training, my Bench was subpar in terms of energy (my left arm was dead from all the jabbing), though squats weren't to bad. Rows and Shrugs went nicely. Overall, good session. Also a little side note, had a floor hockey game with the teachers two hours earlier, was quite fun (we got our asses handed to us though haha!).

Nutrition/Sleep - TBA later.

 

nice!

 

2013/02/22
(Workout B)

Warm Up:
Skipping
- 3 x 3 minute rounds

Dynamic Stretching/Joint Rotations
- 3 x 1 minutes (in between the skipping)

Workout:
Overhead Press
- 1 x 15 reps @45lbs/20kg (bar)
- 1 x 10 reps @65lbs/30kg
- 1 x 5 reps @95lbs/43kg
- 1 x 3 reps @105lbs/48kg
- 3 x 7 reps @85lbs/39kg
- 1 x 10 reps @70lbs/32kg
- 1 x 6 reps @60lbs/27kg (10 second hold at top of movement between reps)

Deadlift
- 1 x 8 reps @185lbs/84kg
- 1 x 6 reps @225lbs/100kg
- 3 x 3 reps @265lbs/120kg

Pull Ups
- 1 x 8 reps
- 1 x 7 reps
- 1 x 6 reps

Dips
- 3 x 15 reps

Ended workout with stretching and whatnot, plus an extra round of skipping.

Notes:
Workout - Whoo, almost at 110lbs/50kg. Mini goal is to get a minimum of three reps at that weight, though the ideal thing would be five. Whoo on deadlift too, good three sets. Pull ups sucked, no lies, but dips were good. Shoulders were dead from the pressing and Boxing last night, so I cut out the overhead barbell walk.

Nutrition/Sleep - Sleep was good, food I'm not even going to bother, been eating Chinese food and trying to log that in my food log is a giant pain in the ****. Ate a lot of meat and fish and milk today though, so I think I'm good.

 

What kind of dips are you doing? Are you hitting them up on a bench or on a legit dip bar? If you're hitting them up on a dip bar have you considered adding some weight to your body (backpack, dip belt, dumbbell between legs, etc.)? Dips can do some amazing things for your bench and shoulder press. Seeing that you're getting 15 of them, it may be a good time to add 10 - 15 lbs!

 

^agreed!

 

Right off a dip bar. No dip belt available, but I can definitely try the dumbbell between the legs. I'll give that a go next session, thanks!

 

you can use an old Jiujutsu belt

[ame="http://www.youtube.com/watch?v=E5ez0KbF9QU"]How To Tie A Karate/Sambo Belt For Weighted Dips/Chin-Ups - YouTube[/ame]

 

Awesome, thanks Haru! I'll give this a go a Wednesday.

 

2013/02/25
(Workout A)

Warm Up:
Skipping
- 3 x 3 minute rounds

Dynamic Stretching/Joint Rotations
- 3 x 1 minutes (in between the skipping)

Workout:
Bench Press
- 1 x 20 reps @45lbs/20kg
- 1 x 8 reps @115lbs/52kg
- 1 x 10 reps @135lbs/61kg
- 4 x 3 reps @155lbs/70kg

Back Squat
- 1 x 20 reps @45lbs/20kg (bar)
- 1 x 10 reps @135lbs/61kg
- 1 x 8 reps @185lbs/84kg
- 4 x 3 reps @215lbs/98kg

Cable Rows
- 1 x 15 reps @70lbs/32kg
- 3 x 7 reps @110lbs/50kg

Shrugs
- 1 x 10 reps @150lbs/68kg
- 1 x 10 reps @200lbs/91kg
- 3 x 8 reps @225lbs/100kg

Ended workout with 30 minutes of Badminton, since one of my friends asked me to play with her.

Notes:
Workout - Woot! Almost @225lbs/100kg squat. Squat and Bench went good today. Managed to win our floor hockey game an hour earlier too, so that was nice haha. Overall, good session.

Nutrition/Sleep - Roughly consumed 2740 calories, 200g of protein, 300g of carbohydrates, and 85 grams of lipids. Sleep was meh, only 7 hours.