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Thread: ironchic's workout journal

  1. #61
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    Default Re: ironchic's workout journal

    3 sets, 5 minutes burpees
    3 sets, 5 minutes minutes jumping jacks
    20x4 wall balls
    20x4 tuck jumps
    20x4 mountain climbers
    20x4 squat jumps
    20x4 high knees
    20x4 plank jacks
    20x4 skater plyos

  2. #62
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    Default Re: ironchic's workout journal

    3x15 30lb cable triceps pushdown
    3x15 10lb alt db bicep curls
    3x15 20lb ez bar curl
    3x15 10lb barbell biceps extensions
    3x15 20lb barbell curls
    3 minutes stationary bike
    ---
    Just keeping these links here for ref, just a few stuff I'm debating on getting.

    https://bodybuilding.com/store/bsn/aminox.html
    https://bodybuilding.com/store/rsp-n...aminolean.html
    https://www.amazon.com/Perfect-Keto-...rds=keto&psc=1
    https://www.amazon.com/dp/B01N0QVC4Z?psc=1

    does anybody know if these keto-inducing supps do the job well?

  3. #63
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    Default Re: ironchic's workout journal

    Deadlift
    4x12 98lbs

    4 sets
    12 ea side lateral wall balls, 14lb
    30 sec plank

    4 sets
    12 ball slams, 12lb
    8 30lb goblet squats

    4 sets
    12 explosive hip thrusts
    25 lb ea hand farmer's
    15 25lb kb wsings

  4. #64
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    Default Re: ironchic's workout journal

    4 sets
    10 ball throws, 15lbs
    40 sec plank

    4 sets
    12 hip thrusts
    12 10lb db push press

    4 sets
    12 SDL
    12 20lb db rows
    30 sec ea side suitcase carry

  5. #65
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    Default Re: ironchic's workout journal

    10 minutes stationary bike
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks
    3x15 45lb wide grip lat pulldown
    3x15 45lb seated cable rows
    3x15 10lb single arm bent over db rows
    3x15 50lb kettlebell deadlifts
    3x15 40lb t-bar rows

  6. #66
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    Default Re: ironchic's workout journal

    10 minutes treadmill

    15 minutes HIIT/ABS NTC

    3 sets

    10 45lb sumo squat (smith machine)
    10 40lb squat machine
    10 bodyweight squats
    10 25lb db squats
    10 40lb lying leg curls
    10 30lb leg extension

  7. #67
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    Default Re: ironchic's workout journal

    This week's log:
    Monday:

    Deadlifts:
    2x8 65lb, warm up
    working set:
    5x5 125lbs

    Front squats:
    2x8 bar weight, warm up
    working set:
    5x5 65lbs
    Form has been a lot better, squats deeper. No failing this time, I was able to squat continuously set after set without feeling fatigued, except for the last set where my friend noticed I was leaning very slightly forward in my last two reps. He said it's probs because my muscles are tired but they're not so bad

    Single leg deadlift
    4x10 ea side, bodyweight

    12 minute light jog on the treadmill

    cool down stretch



    Tuesday:



    Usual warm up/stretching

    Circuit:

    5 sets
    5 ea side 15lb lateral wall balls
    30 sec elbow plank
    no rest in bet sets

    4 sets
    12 25lb KB swings
    15 ball slams, 8lb
    no rest in bet sets

    3 sets
    10 TRX inverted rows
    15 hip thrusts
    30lb suitcase carry walk

    3 minute sprint

    cool down stretch



    Wednesday:

    Usual warm up/stretching
    IYT, foam roller

    bb overhead press
    2x8 20lb, warm up
    5x5 20lb, working set
    --sticking to light weights since I have yet to improve my form

    bent over row
    2x10 50lb warm up
    5x5 70lb, working set

    wide grip lat
    2x10 60lb
    2x10 70lb

    1,200 strides on the elliptical



    Thursday:

    usual warm up/stretching



    circuit:

    Did sets of hiit that basically focuses on improving my stability and agility

    3 sets

    5 ea side single leg hop

    5 ea side single leg lateral hop

    5 ea side single leg hop with 180 degree turn

    10 6lb ball slams

    20 deadbugs



    3 sets

    2 different drills on the speed/agility ladder



    3x10 face pulls

    3x10 ea side one arm db press

  8. #68
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    Default Re: ironchic's workout journal

    Warm up
    10 WGS
    10 Toe Taps
    10 IYT
    5 minutes light jog


    8 65lb barbell deadlifts
    8 85lb barbell deadlifts
    8 105lb barbell deadlifts

    4x5 45lb (just the bar) clean grip front squats

    Regression training:
    6 20lb high pulls
    6 30lb high pulls
    2x6 40lb high pulls

  9. #69
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    Default Re: ironchic's workout journal

    4 sets
    10 ball throws, 15lbs
    40 sec plank

    4 sets
    12 hip thrusts
    12 10lb db push press

    4 sets
    12 SDL
    12 20lb db rows
    30 sec ea side suitcase carry

  10. #70
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    Default Re: ironchic's workout journal

    4 rounds
    8lb squat to wall balls
    10 plank reach
    no rest in between

    4 sets
    10 ea side 35lb single arm cable row
    12 20lb kb swings
    no rest in between

    3 sets
    10 trx push ups
    5 ea side single leg squat
    30lb bb overhead farmer's walk

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