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 Iron Sharpens Iron

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BodyweightSoldier

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PostSubject: Re: Iron Sharpens Iron   Sun Nov 18, 2012 9:54 pm

Sunday November 18th

Early morning run and a cool new pushup workout I came up with to pump in the lactic acid. I did it before and after the run and it goes like this: 25 push ten sec rest, 24 push ten sec rest, 23 push 10 rest, and so on till 20 push ups.

Later 4 sets of ring pullups with 1 min rest then 4 sets of ring dips with 1 min rest.

Pull:13, 10, 9, 11
Dips: 12,9,7,8

Then 3 sets front lever, back lever, and l-sit holds(kind of like a triset of holds).

After that 5 sets of 200yrd sprints then 5 sets of hill sprints.

Finished off with a 30 min walk with a bar hangs thrown in and ab work at the very end.

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Wed Nov 21, 2012 10:28 am

Monday November 19th

Morning jump rope

Wrestling practice later(My sprint cardio has really improved)


Tuesday November 20th

Morning jump rope

Workout Session-
Squat: 4X5 205lbs short rest.( I will be sticking with this weight for at least 1 to 2 more sessions because it wasn't easy enough) supersetted with pistols.

4 sets of mixed grip pullups, supersetted with dips.

5x50 decline situps with ten second holds thrown in.

100m sprints about 6 or 7(I actually have no clue how many)

4x5 HSPU

3x7 weighted chinups(Didn't have a vest so I put on my backpack and gymbag)

45lb dumbell rows fast and for max reps.

100 decline situps.


Wrestling practice(seriously injured my lat and ribs don't know what happened) so I spent most of the practice running.


_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Tue Nov 27, 2012 9:53 pm

Thursday-Sunday

I did early morning runs, jump rope, and calisthenics but nothing I'd really calla warm up as I was out of town and just enjoying myself over Thanksgiving The hardest thing I did was Thursday when I rode the exercise bike for an hour and a half then did some weightlifting.

Monday November 26th
Weighted walk in the morning

2 wrestling matches. I won both and they were great workouts.

Tuesday November 27th
Horribly sore and somewhat hurt.

Early morning weighted walk(28.6lbs)

Workout:
4x5 205lbs squat supersetted with 2 pistols each leg(for mobility)

3x15 135lbs shrugs

Rope climb work

Sprints six 200s and 2 100s

Pullup session did about 60 total.

Ab workout


Wrestling practice.

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Mon Dec 03, 2012 6:47 pm

Wednesday November 28th

Muay Thai work

Jiu jitsu work


Thursday November 29th
Early morning walk

4x5 245lbs deadlift

Resistance band work(chest flies, rows, etc)

Rope climb

Sprints

Wrestling practice


Friday November 30th
HSPU 4x5
Pistols-4x8(each leg)
3x15 Atlas pushups
Jump rope
300 calf raises(50 normal then 50 fast, 50 normal with toes pointed in then 50 fast, then 50 normal toes pointed out then 50 fast) I still feel it.

Muay Thai practice and sparring

Saturday December 1st
Rest

Sunday December 2nd
Ab work

5x5 explosive pullups

5x15 explosive pushups

Front lever training

Light jogging



Monday December 3rd
5x5 195lbs glute bridge supersetted with 20 leg raise triangle pushups

Rope climb work

3x6(each leg) 50lb dumbells in each hand step ups

4x5 hammercurls with press at top 35lbs

Sprints


Later light calisthenics


_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Tue Dec 04, 2012 8:49 pm

Tuesday December 4th

Morning weighted walk run

Wrestling practice(Cardio is up, strengths up, just need to "feel" better I don't think my body is as loose and limber as it could be). Lots of sprints today because we were in trouble.

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Thu Dec 06, 2012 10:32 pm

Wednesday December 5th

Weighted run walk

Weightlifting:
40lb dumbell snatch

95lb high pull 3x5

Clean and HSPU superset 3x3 145lbs

40lb dumbell hammer curls 4x5

Squats: 5x5 215lbs

Rope climb supersetted with front levers

Cone drills


Thursday December 6th

Weighted walk run

Wrestling practice

Workout:
Goodmornings and jefferson deadlifts

17 min AMRAP 5 pullups, 10 pushups, and 15 v-ups.

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Sat Dec 08, 2012 10:45 am

Friday December 7th
Weighted walk run

Workout:
25lbs plater overhead squat supersetted with holding plater in front squat: 3x25

5x5 40lb hammercurls

50 Divebomber pushups

6x5 explosive pullups

Football field duckwalk

Tricep superset: 3x8 bar dips 3x 30 bench dips


Muay Thai later

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Sun Dec 09, 2012 8:20 pm

Saturday December 8th

Rest Day



Sunday December 9th
Morning run

Workout:
Jump rope

5x6 40lb dips supersetted with 16kg kettlebell swings

4x 3min heavy bag work

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Mon Dec 10, 2012 9:22 pm

Monday December 10th

Early morning run


Wrestling practice

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Tue Dec 11, 2012 8:05 pm

Tuesday December 11th
Early morning run

Workout:
Deadlift: 265lbs 4x5(had to use switch grip which means I need grip work)
Supersetted with 4xmax rep HSPU

5x5 clap pullups supersetted with jumping pushups

Rope climb work

4 sets of Front lever hold work

Plyo and depth jump work

2x25 reps 150lbs shrugs.



Wrestling practice.

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Sat Dec 15, 2012 9:34 am

Wednesday December 12th

Weighted dips and jump rope

Muay Thai practice



Thursday December 13th

Workout:
45lbs dumbells 5x5(hammercurl to shoulder press)

Romanian Deadlift: 4x12 135lbs

4x15 single bar dips

Rope climb work

4 sets front lever training

3x150 reps 25lb plat upperbody finisher.

Friday December 14th

4xmax reps 45lb dips.

4xsemi-max pullups

230 45lb squats in as few sets as possible

Muay Thai practice and sparring


_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Sun Dec 16, 2012 6:34 pm

Saturday December 14th

Recovery workout: 30+min of jump rope and foam rolling
Slight ab workout

Ate like s**t and from now on I will post here to hold myself accountable if I eat bad.



Sunday December 15th

Jiu Jitsu rolling and Muay Thai sparring

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Mon Dec 17, 2012 7:00 pm

Monday December 17th

Diet: Ate some cookies to stop chocolate cravings

Workout:
3x3 85lbs snatches
4x5 275lb bridges
5x5 215lb squats
4x10 bar dips
4 sets Front lever training
3x25 bodyweight rows
5 MUs(bad form but getting there)


Light calisthenics later.

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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BodyweightSoldier

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Location : North Carolina

PostSubject: Re: Iron Sharpens Iron   Tue Dec 18, 2012 9:02 pm

Tuesday December 18th
Morning wake up( pushup workout, wake up cardio)

Wrestling practice(lots of live wrestling and then stair runs)

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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BodyweightSoldier

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PostSubject: Re: Iron Sharpens Iron   Thu Dec 20, 2012 10:16 pm

Wednesday December 19th
Morning wake up workout

Workout:
3x10 bar dips
4x7 pullups
3x5 behind the back explosive pushups
3x3 MUs then 1 final to equal 10
25 esplosive pullups
Supersetted everything above with squats
3x250m sprints
6x2 Snatches 90lbs
4x7 HSPUS


Then Muay Thai and Jiu Jitsu

Thursday December 20th

Wrestling practice

Workout:
4x13 pullups
Sets of pushups low rest mininum of 20 pushups each set
Dragon flag work
Jump rope
30 secs on 15 secs off kettlebell swings(35lbs) for about 6mins
1 mile bike ride
3x7 kettlebell presses



_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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BodyweightSoldier

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PostSubject: Re: Iron Sharpens Iron   Sat Dec 22, 2012 8:47 pm

Diet: Its gonna suck for a week. Sad

Friday December 21st
Early morning jump rope

Workout:
Part 1:
3 sets of front lever training
MU warmup(this means sets of bar dips and pushups)
Failed MUs
3 sets of 9 explosive pushups
20 explosive pullups
Part 2:
60 pullups in as few sets as possible
27 HSPUs in as few sets as possible
200+ pushups
Part 3:
5 sets of 20 16kg kettlbell swings with 10 kettlebell catches each arm
Jump rope
Muay Thai


Saturday December 22nd

Recovery workout:
Jump rope
Kettlebell 1 armed overhead and farmer walk carries
200 squats in 3 sets
3 sets of battle rope work

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Sun Dec 23, 2012 9:09 pm

Sunday December 23rd

Jiu jitsu rolling

Workout:
Slow pullups suppersetted with Handstand holds
3 sets of slow RDLs
50lb kettlebell swings(30) with 135lb shrugs for 4 sets

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Mon Dec 24, 2012 9:16 pm

Monday December 24th

Workout 1: Half Mile warm-up
MUs warmup
20 100m sprints
MU skill practice(just do a lot of reps! Very Happy )
Half mile cool down

Workout 2:
Jump rope
Medium rep 90lb snatch about 4 sets of above 5 reps
Sandbag work(sets of rows, squats, walks, carries and throws) -ended up hurting my left lat pretty badly
3 sets of elevated handstand halfway holds
Muay Thai Heavy Bag work
140 12lb hammer swings

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Wed Dec 26, 2012 4:23 pm

Tuesday December 25th

Workout:
Messed around on the rings with dips, pullups, front lever training, pushups, flies, and a horrible fail when I tried a muscle up.

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Thu Dec 27, 2012 2:20 pm

Wednesday December 27th

Workout:
Bike warmup(throughout the workout hit about 3 miles+)
3x3 Snatches 90lbs
4xMax ring pullups suppersetted with kettlebell presses(35lb each hand)
4xMax ring dips(hit about six or seven) suppersetted with kettlebell swings
50 ring pushups in as few sets as possible then 50 regular pushups.
Jump rope

Muay Thai then Jiu jitsu


_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Sat Dec 29, 2012 7:50 pm

Thursday December 27th

2.5 mile run
Wrestling practice

Workout:
4x max ring pullups supersetted with HSPUs
4x6 ring dips supersetted with explosive jumps
4x max inverse chin-ups
5x11 ring pushups supersetted with explosive jumps
Some ring ab work
Med ball explosive toss and slams for punch power
Jump rope

Jiu Jitsu


Friday December 28th
Wrestling practice

Handstand wall walks and pushup walks
Pullups and finger grips work(hanging from wooden post do around 7 pullups then hang)
Explosive med ball slams
Calf raises 180 total
20 secs hard 40 secs light for 11 mins on exercise bike

Ate horribly at a party


Saturday December 20

Wrestling practice
Jump rope
Ran and walked a total of 4 miles



_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Tue Jan 01, 2013 3:17 pm

Sunday December 30th
Horrible day I'm a horribly lazy person

Monday December 31st

Ring workout:
4x5 uneven pullups(fifth set a static hold) + Max HSPUS
4x6 dips( fifth set a static hold) + 11 bicep rows
5x5 archer pushups + 30 Bulgarian split squats(first 10 jumps next 20 in the set regular)
Bike Workout:
4 min normal pace around 50 rpm
5 min 30 sec hard(70-80 rpm) 30 soft(40-50 rpm)
2 min warm down at 50 rpm


_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Thu Jan 03, 2013 10:18 pm

Tuesday January 1st

Heavy sandbag strength workout:
Very little rest just do as much as you can for time. Lifts and carries, rows, squats, presses, pulls, etc. Stop after I'm gasping and sweating bullets.
Battleropes: 6x30-40sec


Wednesday January 2nd

Ring workout:
Pullups 4xsubmax reps(around 13)
Dips: 5x7,6,6,6,6
Pushups: 5x3 archer pushups each arm then regular reps at the end.

Muay Thai and Jiu Jitsu

Thursday January 3rd

Knee rehab

_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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PostSubject: Re: Iron Sharpens Iron   Sat Jan 05, 2013 8:31 pm

Friday January 4th

Ring Workout:
2 sets max ring pulls 3 sets human flag holds
2 sets max ring dips 3 sets max top holds
2xeach arm max archer pushups 1 set slow max pushups
Elevated handstand holds
Ab work

Muay Thai

Saturday January 5th
10 min bike
Recovery workout focused on shoulder


_________________
"People think it's an obsession. A compulsion. As if there were an irresistible impulse to act. It's never been like that. I chose this life. I know what I'm doing. And on any given day, I could stop doing it. Today, however, isn't that day. And tomorrow won't be either."- Batman

He who makes a beast of himself gets rid of the pain of being a man.- Samuel Johnson
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Location : Lithuania,Vilnius.

PostSubject: Re: Iron Sharpens Iron   Sat Jan 05, 2013 9:05 pm

nice log you got there! Smile
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