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Ticks log...

Discussion in 'Training Logs' started by tick, Sep 15, 2008.

  1. tick

    tick is banned?

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    So I decided that I want strength goals for myself even though my intentions are fat loss, I think i can still get stronger while losing fat. Now I just have to figure out what my goals will be.... I think I will set goals in the following exercises and have it be for 3 or 5 reps...

    Bench Press
    Front Squat
    Clean
    Deadlift

    Now just to decide on is the weight and rep range.
     
  2. tick

    tick is banned?

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    Workout Log 04 - JUNE - 2009

    Hang Clean ->Sets: 4 Reps: 10 to 12 --> 115 lbs
    DB Deadlift --> Sets: 3 Reps: 8 --> 70 lbs (Need more weight next time)
    Lunges --> Sets: 3 Reps: 14 --> 20 lbs (each hand)
    4A) Bench --> Sets : 4 Reps: 6 --> 205 lbs
    4B) Calf Raises--> Sets : 4 Reps: 8-10 --> 30 lbs

    Finisher --> Body weight Squats
     
  3. tick

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    05 - JUNE - 2009

    Core day!!!
    Wheel Roll outs x 5
    V-Ups x 15
    Russian Twists x 10 (per side) w\ 10 lb medicine ball
    back Extensions (last set had a 25 lb plate)
    High rep chinnies


    Did this circuit for 4 sets.

    Then did 15 mins Steady State cardio on an ellipticle.
    Followed by 10 mins HIIT on a stepper (2 mins slow 1 fast)
    Lastly 5 mins on a Treadmill at 3.5 MPH and 4 Degrees incline.


    08 - JUNE - 2009

    complex 1
    Sets = 4
    Reps = 8
    Weight - 115 lbs

    1)Clean --> Front Squat --> Push Press

    2) Dumbell pullovers --> 3 sets --> 10 reps --> 60 lbs

    Two circuits of the following...

    3A) Lateral Raises --> 20 lbs
    3B) Front Raises --> 20 lbs
    3C) Overhead Dumberll Press --> 40 lbs

    Finished with Feet inclined pushups... AMRAP
     
  4. tick

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    <b>09 - JUNE - 2009</b>

    Core Workout --> Sets = 3
    Negative Flags --> 5 reps
    Deadlift Twist --> 6 reps per side --> 60 lbs
    Hyper Extentions --> 15 reps
    Dumbell Twists --> 8 reps per sode --> 30 lbs


    Cardio

    10 mins Steady State / 20 mins HIIT

    For the HIIT I did 120 seconds slow followed by 40 seconds fast for most of it. Towards the end I had to change it up to get and did a few rounds of 80 120 slow 80 fast 80 slow 40 fast...


    <b>10 - JUNE - 2009</b>
    28 minutes cardio. Did the "Fat Loss" program on the ellipticle


    <b>11 - JUNE - 2009</b>

    1) Hang Clean --> Sets = 4 Reps = 8 --> 135 lbs
    2) Deadlift --> Sets = 3 Reps = 8 --> 225 lbs
    3) Bulgarian Split Squat --> sets = 3 Reps = 8 --> 95 lbs

    Notes from workout (11 - JUNE workout)
    1) Last set of cleans my grip went after 6 reps. My forearms were on files... Should make for an interesting rest of workout.
    2) Deadlifts were MUCH harder with a toasted grip... Forearms are dead
    3) Bulgarian Split squats are a killer... My legs feel exhausted. Good stuff
    4) Ran out of time and have to get back to work. didn't complete workout because of this. Tomorrow I will have to work Chest, Bi's, Tri's, Calves. Todays workout was just to have Chest and calves in it, but might as well add the Tri's and Bi's...
     
  5. tick

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    12 - JUNE - 2009

    Flat Bench --> 4 sets 6 Reps --> 205 lbs (sets 1 - 3) 215 lbs (set 4)
    Incline Dumbell Bench --> 3 sets 8 reps --> 70 lbs
    Tricept Bench --> 3 sets 8 reps --> 135lbs
    Bicept Curl --> 3 sets 8 reps --> 30 lbs (dumbells)

    Yes I have weak biceps... I have never liked working biceps so I rarely do it.


    15 - JUNE - 2009

    Complex:
    Sets = 4
    Reps = 8
    Weight = 135

    1) Clean --> Front Squat --> Push Press

    2) Dumbell Pull overs --> 3 sets 10 reps --> 70 lbs

    3) Complex
    sets= 2
    reps = 8
    weight = 20 (for 3a and 3b) 40 (for 3c)
    A) Lateral Raises
    B) Front Raises
    C) Overhead Dumbell press
     
  6. tick

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    18 - JUNE - 2009

    1) Hang Clean --> 4 Sets --> 8 reps --> 155 lbs
    2) Deadlift --> 5 sets --> 3 reps --> 275
    3) Bulgarian Split Squats --> 2 Sets --> 8 Reps --> 95 lbs

    Notes:
    1) 3rd set of cleans only got 6 before it felt like my form was going bad... I moved the weight down to 135 for the last set. My forearms were also on fire.
    2) Only did 6 on the last set of cleans... My form was fine, but my grip was giving out.
    3) I definitely need to work on my grip strength and endurance

    24 - JUNE - 2009

    I needed a change in workout, felt tired and unexcited about the workout I have been doing. I also feel like I am getting sick, though I am hoping a hard workout will cure me of that. ANYWHO....

    1A) Bench --> 6 sets --> 3 reps --> 225* (see notes on weight change)
    1B) Back Squat --> 6 sets --> 3 reps --> 225* (see notes on weight change)

    2A)Standing BB row --> 4 sets --> 6 reps --> 135 lbs
    2B) Good Mornings --> 4 sets --> 6 reps --> 135 lbs

    3A) 1-arm lat pull downs --> 2 sets --> 10 reps --> Unknown... The machine said 160 but I doubt it was that much
    3B) Feet incline pushups --> 2 sets --> AMRAP

    NOTES:

    1) Did a warmup set of squat and bench at 135 lbs
    2) Did my first set of squat and bench for 6 reps at 205 lbs... Had a mental error of what workout I was doing.
    3) At the 4th set of squat and bench I adjusted the weight. Bench went to 235 whie Squat went to 275. I think I am going low enough on the squat, but I will have to work on my hip flexibility and video myself doing the squat to get input from others and so I can see it.
    4) Last set of bench I put the weight back down to 225... Lack of a spotter and I was questioning whether I would be able to get it for a set of 3 again...
     

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