Muay Thai:

Time: 1 hour

Haven’t gone to Muay Thai class in over a month and was a little excited.
Barely had 3-4 hours sleep after work and almost decided to skip class.
Took my Pre and that helped a bit as I jogged towards to class.

Good session overall and definitely need to do more Muay Thai!

Solid 7-8 hour sleep before work.
Arrived at the gym feeling decent (6/10) and energy picked up slightly as I finished my power clean warm-up sets (6/10) and stayed like that the rest of the session.
I do not think I backloaded enough the night before.

Still a good session but I have a feeling that a heavier backload would have given me extra energy to do this session.
I did skip a couple of assistance work as I needed to get home to take one of my dogs to the vet …
I also stopped doing the 1 minute vertical jumps during lower body days to do other dynamic warm-ups.

Info:

Body Weight: 172.5 lbs on 5/12/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 15 mins

Hours in fast: ~9-10 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift(s):

Power Clean:

Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
105 x 3
120 x 3
135 x 5 (e1RM = 157)

Training Max Set:
145 x 1

Sets felt easy enough.
Boal for the top set was 4 reps but felt too good and did 5 instead with 1 more in the bank!

Deadlift:

Warm-up Sets:
170 x 5
205 x 3

Work Sets:
240 x 3
275 x 3
310 x 5 (e1RM = 362)

Training Max Set:
340 x 1

Still feeling good and sets felt easy enough.
Think my mouth guard helped specially on this lift.
Goal was 5 reps on the top set and stopped there with 1 in the bank.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10
-
115 x 10
- Rest 1 mins
115 x 10
- Rest 1 mins
115 x 10
- Rest 1 mins
115 x 10
- Rest 1 mins
115 x 10

Still feeling good (6/10) but somehow the sets was not too bad.
Was almost “too” easy and think I should add some more weight to it next time!

Good Mornings:

none

Sit-ups:

none

Finisher:

Jump Rope: 

Time: 5 minutes

Just had enough time to do a decent finisher while still feeling good (6/10) and some post-lifting stretches.

Krav Maga:

Time: 1 hour

Heavy Bag Class:

Time: 1 hour

Another double class after an 8 hour shift.
Actually felt somewhat tired (4/10) as I was headed to school but finished the sessions feeling good (6/10).

Had around 3.5 hour nap before I slept for a solid 7.5 hours sleep!
Arrived at the gym feeling good! (6/10)
Energy level spiked slightly as I started my bench press work set (7/10) and stayed that way the entire session!

2nd time using the mouth guards I use for martial arts and I think it helps!
It not only helps with stopping my teeth grinding during really heavy sets but I think it also helps push myself harder!

Overall a good session even though I had a slight right elbow tendonitis flare up.

Info:

Body Weight: 171 lbs on 5/5/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1hr 45 mins

Fasted Time: ~12-13 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes Jump Rope

Main Lift:

Bench Press

Warm-up Sets (w/ Fat Gripz Superset with Pull-ups):
BP: 45 x 10
PU: BW x 10

BP: 80 x 5
PU: BW+30 x 10

BP: 95 x 5
PU: BW+30 x 10

BP: 115 x 3
PU: BW+30 x 10

Work Sets (Superset with Pull-ups):
BP: 135 x 3
PU: BW+30 x 10

BP: 155 x 3
PU: BW+30 x 10

BP: 175 x 7 (e1RM = 216)

Training Max Set:
190 x 1

Easy sets overall and tried to make sure to have good control of it on the way down.
Even had a second pause at the bottom before I press up.
Top set felt like I could have done at least 1-2 more if needed.
Superset pull-ups was challenging but so happy that I got all the reps in!

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 10

(54% of Training Max)

OHP: 65 x 10
Dips: BW+15 x 10
Rest 1 minute
-
OHP: 65 x 10
Dips: BW+15 x 10
Rest 1 minute
-
OHP: 65 x 10
Dips: BW+15 x 8
Rest 1 minute
-
OHP: 65 x 10
Dips: BW+15 x 8
Rest 1 minute
-
OHP: 65 x 10
Dips: BW+15 x 8

OHP Sets progressively felt more challenging.
Arms burn as usual due to the superset dips.
Feeling good but was not good enough to get all the dip reps I wanted.
Maybe next time!

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 30

Right Arm:

Warm-up Sets:
105 x 5
105 x 5

Work Set:
105 x 30

Believe this is another PR for reps!
Could have done another 1-2 reps at the end but just lost my will!
Having someone count my reps as I do this definitely helps so i can just focus on doing it and not lose count!

Ab Wheel Rollouts:

1 x 10
- 45 seconds rest
1 x 10
- 30 seconds rest
1 x 10
- 30 seconds rest
1 x 10
- 30 seconds rest
1 x 10

Good sets and still feeling good!

Finisher:

Jump Rope:

Time: none

Ran out of time and had to leave the gym before acquiring wife AGRO!

Krav Maga:

Time: 1 hour

Have the night later today so after work I was debating if I should do Krav Maga in the Afternoon or take a nap and do Muay Thai later tonight.
Decided to do Krav Maga a couple hours after work even though I was not feeling that great. (5/10)
Took my Pre and sipped my Intra and started feeling UBER as I did the class!
Great class overall and shows that you can have a great day even when you feel like crap before you started!

Slept around 5-6 hours before I started my early bird gym session.
The day before I had a bad case of diarrhea.
I ate decently but I think my nutrients escaped out of the other end …
Started of arriving at the gym feeling average (5/10).
Started feeling a tad better after I finish my pre-workout warm-ups (6/10) and actually felt even better as I started my squat work sets (7/10)!
But it went all down hill from there and I decided to cut my losses by skipping most of my assistance exercises and calling it a day.

At least I managed to do the main lift awesomely!

Info:

Weight: 171.0 lbs on 5/5/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1 hr 0 mins

Fasted Time: ~8 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minute Jump Rope

Main Lift:

Squat:

Warm-up Sets:
45 x 10
115 x 5
145 x 5
175 x 3

Work Sets:
200 x 3
230 x 3
260 x 5 (e1RM = 303)

Training Max Set:
285 x 1

The weight itself felt easy enough to handle on every set.
Surprisingly enough, I felt confident to count a “One One Thousand” pause before I explode upwards from the hole!
Felt like I could have done at least 1 more on the top set as well.
Finished the lift feeling good but that’s about it for today.

Assistance Exercises:

Front Box Squat:

Warm-up Set:
45 x 10

Work Sets:
(40% of estimated 1RM)

95 x 8
- 1 minute rest
95 x 7
- 1 minute rest
95 x 6
- 1 minute rest
95 x 5
- 1 minute rest
95 x 5

Energy level drastically dropped as I started this! (5/10)
Almost decided to stop after a couple sets but decided to at least finish it all.
Once I completed all the sets I decided to skip the rest of the assistance work.

Stiff Legged Deadlift):
(40% of Deadlift Training Max)

none

Hanging Leg Raise (Toes to Bar):

none

Finisher:

Jump Rope:

Work: 5 minutes
Rest: none

Had enough energy to do a quick finisher and some stretches before I left the gym.

Short nap and around 6.5 hours sleep before work.
Only felt decent as I arrived at the gym after work. (5/10)
Energy level spiked quickly starting with my 1st work set (6/10) to the 2nd work set (7/10) and peaked on my top work set (8/10)!
Slight dip in energy level as I started my assistance exercises (7/10) but remained steady after that.

I skipped the conditioning a couple days ago as I had my right elbow tendinitis flare up, a slight kink on my left traps and neck and slight right knee pain.
Still having a slight issue with it as I started today but I guess my adrenaline numbed them a bit as the session progressed.

Overall a good session despite some issues today.

Info:

Body Weight: 168.6 lbs on 4/28/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 45 mins

Fasting Time: ~11-12 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes Jump Rope

Main Lift:

Overhead Press:

Warm-up Sets (w/ Fat Gripz Superset with Chin-ups):
OHP: 45 x 10
CU: BW x 10

OHP: 50 x 5
CU: BW+30 x 10

OHP: 60 x 5
CU: BW+30 x 10

OHP: 75 x 3
CU: BW+30 x 10

Work Sets (Superset with Chin-ups):
OHP: 80 x 5
CU: BW+30 x 10

OHP: 90 x 3
CU: BW+30 x 10

OHP: 105 x 6 (e1RM = 133)

Training Max:
OHP: 120 x 1

Sets felt super easy today specially with the extra boost of energy I gained.
Top work set goal was 8 reps which was easily achieved and felt like I could have done at least 2 more reps if I wanted!
Even happier than I managed to get all the reps on the chip-ups supersets!

Assistance Exercises:

Bench Press w/ Fat Gripz & Superset with Dips:

BP:45 x 10
Dips: BW x 10

(40% of Training Max)
BP: 80x 10
Dips: BW+15 x 10
Rest: 60 seconds
-
BP: 80 x 10
Dips: BW+15 x 10
Rest: 90 seconds
-
BP: 80 x 10
Dips: BW+15 x 10
Rest: 90 seconds
-
BP: 80 x 10
Dips: BW+15 x 10
Rest: 90 seconds
-
BP: 80 x 10
Dips: BW+15 x 10

Sets 1-3 of the bench press felt easy enough.
Last couple sets was getting more challenging as my arms felt the burn of the superset from the dips.
Dips as usual was difficult to do but happy that I managed to push myself to do them all!

Kroc Rows (w/ wrist straps):

Left Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 39

Right Arm:
Warm-up Sets: 100 x (2 x 5)
Work Set: 100 x 41

I was pumped to do these today.
Another PR on reps made today compared to last session!
Had to explain to the people counting my reps for me what I was doing and surprised them with what I have done.

On another note, I grunt.
I grunt LOUDLY specially when doing the last few reps of the kroc rows.
Unfortunately I had some people complain about my noise again comparing it as if someone was being raped in the gym.
To be honest it HURT doing all those reps and I am LOUD!
I was specially loud today considering the rep PR!
But I thought I was in a hardcore gym …
It’s one thing if some of the “Ladies” was complaining about it.
But I know there was some BIG Bodybuilders that have been making fun of my noises for a long time now that I just block off with my music.
Funny enough no one bothers them when they make huge noises doing their thing but someone 1/2 their size working hard gets complaint to the front desk.
Whatever, guess I will have to assimilate until I can find another place to train the way I want to …

Dumbbell Side Bends (w/ Fat Gripz):

Left Side:
55 x (5 x 10)

Right Side:
55 x (5 x 10)

Rest time was 30s on sets 1-4 and 60s on the 5th set.
Left side felt easy enough but was getting difficult at times on the right side as I super set these.

Finisher:

Jump Rope:

Work: 5 minutes

Finished strong and energy level was good still! (7/10)

Had a couple short naps then a solid 5.5 hours sleep before I went to the gym feeling good. (6/10)
Another very early session but didn’t leave my place early enough and had to leave the gym by missing my last assistance work which are just sit-ups.
I had my energy level boost up a bit as I started my power clean warm-up sets and peaked as I did my deadlift top set (8/10).

Overall another good session.

Info:

Body Weight: 168.6 lbs on 4/28/13

Pre-workout Warm-ups: 25 mins

Training Time: 1 hr 30 mins

Hours in fast: ~9 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
1 minute Vertical Jumps
2 minute Jump Rope

Main Lift(s):

Power Clean:

Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
95 x 5
110 x 5
125 x 6 (e1RM = 150)

Training Max Set:
145 x 1

1st work set felt light and 2nd one was decent.
Goal was 7 reps on the top work set but stopped at 6 due to the last rep being all I got at the time.
I may have been able to get my goal rep but I also didn’t want to wear myself out before I do my deadlifts.

Deadlift:

Warm-up Sets:
170 x 5
205 x 3

Work Sets:
225 x 5
255 x 5
290 x 7 (e1RM = 358)

Training Max Set:
340 x 1

Skipped my 1st warm-up set as it was lighter than my power clean last set.
All deadlift reps was feeling lighter and easier than usual.
Managed to have an energy boost on my top set and ended up doing them faster than usual.
Got my goal reps of 7 and felt like I could have done 2 more if I wanted.
Noticed slight lower back rounding on the last rep of my top set and my training max set.
Need to make sure I keep that lower back arch as the weight gets heavier and as I get fatigued as well!

Assistance Exercises:

Box Squat:

45 x 10

(40 % of Training Max)
115 x 10
- Rest 1 mins
115 x 10
- Rest 1 mins
115 x 10
- Rest 1.5 mins
115 x 10
- Rest 1.5 mins
115 x 10

Energy level dipped slightly but still feeling good. (7/10)
It burned as I did these as I am trying to do them with as little rest time as possible.
Happy I managed to do them even though it was proving to be challenging.

Good Mornings:

45 x 10
-
105 x 10
Rest: 45 seconds
-
105 x 10
Rest: 45 seconds
-
105 x 10
Rest: 60 seconds
-
105 x 10
Rest: 60 seconds
-
105 x 10

Energy level dipped a bit again but still feeling fine. (6/10)
This proved somewhat challenging but doable and surprised managed to do them well enough with little rest time between sets.
Definitely need to do these with a wider grip as it helps my wrists and elbows.
Too narrow a grip just causes wrist and elbow pain for me somehow.

Sit-ups:

None

Skipped as I was running out of time.

Finisher:

Jump Rope: 

Time: 5 minutes

Just enough time to do a finisher, which I rather do than the sit-ups, and post-training stretches.

Krav Maga:

Time: 1 hour

Heavy Bag Class:

Time: 1 hour

Was kinda iffy if I should go to class today.
Arrived home from work feeling a bit tired (4/10) and sleepy.
Took my Pre-workout shake and started feeling better as I sipped my Intra-workout shake as I warmed up for class.

No mask again today.
As my supplements and caffeine hit I somehow felt UNSTOPPABLE!
At one point we were doing striking drills during Krav Maga and switching around who we hit holding the bag and I was about to switch to another person when the timer rang to stop the drill and they were saying “Thank God! I am afraid of you!”
Is it wrong that made me feel good?

Then some random new student wanted me to show him some stuff right after Krav Maga and I told him to just do the Heavy Bag Class with us.
Good choice and I can tell he enjoyed that as well as much as I enjoy doing the Heavy Bag Class. which is one of the most favorite things I like to do for conditioning!

Overall an AWESOME session considering I almost decided to not go at all today!

Solid sleep of around 7-8 hours and a short nap before that.
Felt good as I arrived at the gym. (6/10)
The guy I ended up helping with his squats was at the power cage I wanted to use and he somehow decided he wanted to do my routine with me.
No problem and I actually ended up teaching him some lifting techniques.
My energy level boosted a bit from having a training partner plus my Glycofuse.

Unfortunately due to having to show this guy how to lift properly it ate up my gym time.
Didn’t had time to do my Ab Wheel Rollouts, Finisher or Post-workout stretches.

Otherwise it was a great session overall and I was amped the whole time!

Info:

Body Weight: 168.5 lbs on 4/21/13

Pre-workout Warm-up Time: 25 minutes

Training Time: 1hr 50 mins

Fasted Time: ~12-13 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
2 minutes Jump Rope

Main Lift:

Bench Press

Warm-up Sets (w/ Fat Gripz Superset with Pull-ups):
BP: 45 x 10
PU: BW x 10

BP: 80 x 5
PU: BW+30 x 10

BP: 95 x 5
PU: BW+30 x 10

BP: 115 x 3
PU: BW+30 x 10

Work Sets (Superset with Pull-ups):
BP: 125 x 5
PU: BW+30 x 8

BP: 145 x 5
PU: BW+30 x 8

BP: 165 x 9 (e1RM = 214)

Training Max Set:
190 x 1

Energy level boosted a bit as I started my work sets (7/10)
All sets felt easy enough the whole time.
Forgot to film the 2nd work set trying to teach the guy lifting with me.
Goal was 9 reps on the top set which I managed with no problem and could have done 1-2 more if I really wanted to push it.

Assistance Exercises:

Overhead Press w/ Fat Gripz & Superset with Dips:

OHP: 45 x 10
Dips: BW x 10

(50% of Training Max)

OHP: 60 x 10
Dips: BW+10 x 10
Rest 1 minute
-
OHP: 60 x 10
Dips: BW+10 x 10
Rest 1 minute
-
OHP: 60 x 10
Dips: BW+10 x 10
Rest 1 minute
-
OHP: 60 x 10
Dips: BW+10 x 10
Rest 1 minute
-
OHP: 60 x 10
Dips: BW+10 x 10

All the OHP Sets felt super easy today but as usual the dips superset afterwards was hard!
I am just happy that I managed to do all of the reps I wanted on the dips today.
Maybe having a training partner helped with motivation?!

Kroc Rows (w/o Straps):

Left Arm:

Warm-up Sets:
100 x 5
100 x 5

Work Set:
100 x 31

Right Arm:

Warm-up Sets:
100 x 5
100 x 5

Work Set:
100 x 30

One of my favorite things to do at the gym!
Energy level spiked a bit more as I started doing this. (8/10)
Definitely made up for the lackluster performance I had last time.
I am sure it is a PR also for this weight for reps as well!

Ab Wheel Rollouts:

Work: none
Rest: none

Ran out of time.

Finisher:

Jump Rope:

Time: none

Ran out of time.