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Blood and rust: the new log of the dog.

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Re: Blood and rust: the new log of the dog.

Post by itlives on Sun Dec 09, 2012 9:44 am

Agreed with all the above. Good job (I guess you can call it a job if it's work) :lol:
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sun Dec 09, 2012 11:27 pm

Thanks guys!


Recovery day, over an hour of power yoga and stretching.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Mon Dec 10, 2012 10:51 am

WEEK 3 WORKOUT 1

-- 5 EMOTM ROUNDS OF: --

1. Squat x 3, add 5 pounds

-- 4 EMOTM ROUNDS OF: --

2A. Barbell Squat Jump x 3
2B. Barbell Squat and Press x 3

-- 4 EMOTM ROUNDS OF: --

3A. High Pull x 3
3B. Pullup x max - 1
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Mon Dec 10, 2012 11:40 am

Cheesedog wrote:WEEK 3 WORKOUT 1

-- 5 EMOTM ROUNDS OF: --

1. Squat x 3, add 5 pounds

-- 4 EMOTM ROUNDS OF: --

2A. Barbell Squat Jump x 3
2B. Barbell Squat and Press x 3

-- 4 EMOTM ROUNDS OF: --

3A. High Pull x 3
3B. Pullup x max - 1

I was so thrown off this AM. I checked your log for the above and did not see it...i was so disappointed that I went back to sleep. I will take care of it this evening...or in the AM.
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Re: Blood and rust: the new log of the dog.

Post by ma4ia on Mon Dec 10, 2012 12:50 pm

im copying some ideas from you! :D

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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 11, 2012 1:53 am

Inca Warrior wrote:I was so thrown off this AM. I checked your log for the above and did not see it...i was so disappointed that I went back to sleep. I will take care of it this evening...or in the AM.

Sorry Dude! :oops:

ma4ia wrote: im copying some ideas from you! :D

Feel free to swipe as many as you need, that's what these forums are for!

IW, here's the next one:

WEEK 3, WORKOUT 2

-- 4 ROUNDS OF 20 SECONDS WORK/20 SECONDS REST OF: --[/B]

1. Squat Jump (unweighted)
2. Pushups (unweighted)
3. DB or KB High Pull
4. DB or KB Bent Row
5. DB or KB Thrusters
6. DB or KB one-hand Snatch
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 11, 2012 2:00 am

Almost forgot to post today's workout!

MONDAY, DISMEMBER 10

-- 5 EMOTM ROUNDS OF: --

1. Zercher Squat (185#) x 3. I believe this is a 3RM PR.

-- 4 EMOTM ROUNDS OF: --

2A. Barbell Squat Jump (115#/105#/95#) x 3
2B. Barbell Squat and Press x 1.5, 2.5, 3, 3
-- the zercher PR took a lot out of me apparently, I had to keep dropping the weight to get the sets/reps I wanted. --

-- 4 EMOTM ROUNDS OF: --

3A. High Pull (135#) x 3
3B. Pullup x 4, 4, 3, 3

Some stretching and done.
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Tue Dec 11, 2012 7:40 am

No worries, Cheese.
I was just thrown off but I'm back on the horse...day 1 week 3 done
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Re: Blood and rust: the new log of the dog.

Post by Dave on Tue Dec 11, 2012 10:12 am

Good job Inca! Keep on it!

And nice training as usual Cheesedawg. :hifive:
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 11, 2012 10:46 pm

Inca Warrior wrote:No worries, Cheese.
I was just thrown off but I'm back on the horse...day 1 week 3 done

That's good. Oh, by the way, I meant to mention that this week (other than the first day) should be basically the same intensity as last week, in other words keep your heavy weights the same for the rest of this week. This is to set us up for a major blowout next week, and then the week of Christmas will be a low intensity/deload week.

Dave.cyco wrote:

And nice training as usual Cheesedawg. :hifive:

Thanks Dave 8)

TUESDAY, DISMEMBER 11

-- 4 ROUNDS OF 20/20 OF: --
1. Squat Jump
2. Pushups
3. DB High Pull (30#)
4. DB Bent Row (30#)
5. DB Thrusters (30#)
6. DB one-hand Snatch (50#)

TONS of foam rolling. My knees were really aching today so I rolled the crap out of my hip flexors, ITB, hammies, quads, and calves. Hurts but feels good at the same time.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 11, 2012 10:58 pm

WEEK 3 WORKOUT 3

-- 4 EMOTM ROUNDS OF: --

1A. DB Snatch x 2 each hand
1B. Pullups x max - 1. Change your grip from whatever width you were doing the last few weeks. I was doing wide neutral grip, now I'm changing to shoulder width NG.

-- 4 E90S* ROUNDS OF: --

2A. Pushups x 10
2B. Bent Row x 10
2C. Squat Jump x 10, unweighted
-- * = every 90 seconds --

3A. Curl x 8
3B. Reverse Wrist Curl x 12
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Wed Dec 12, 2012 10:12 am

Day 2 of week 3 completed this AM...thanks Cheese...I am debating if I will bang out day 3 tonight or tomorrow AM. Lil Cesar and Antoinette are going to visit my inlaws so I will be all alone this evening...just me and the KBs.

Day 3 looks like a lot of fun....
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Re: Blood and rust: the new log of the dog.

Post by itlives on Wed Dec 12, 2012 12:14 pm

I like round 2!
Push. pull, jump!
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Re: Blood and rust: the new log of the dog.

Post by ma4ia on Wed Dec 12, 2012 2:54 pm

one more kickass workout.
cheese,what´s your goal? your workouts are so methodic!

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Re: Blood and rust: the new log of the dog.

Post by amit_shah25 on Wed Dec 12, 2012 3:36 pm

ma4ia wrote:cheese,what´s your goal?

Flow enough blood so all the iron gets rusted ?? :twisted: :toothy:
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Re: Blood and rust: the new log of the dog.

Post by ma4ia on Wed Dec 12, 2012 3:53 pm

amit_shah25 wrote:
ma4ia wrote:cheese,what´s your goal?

Flow enough blood so all the iron gets rusted ?? :twisted: :toothy:

we will get there ! :twisted:

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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Thu Dec 13, 2012 2:44 am

itlives wrote:I like round 2!
Push. pull, jump!

You can't get any better than that!

ma4ia wrote:one more kickass workout.
cheese,what´s your goal? your workouts are so methodic!

Strength gain first, fat loss second. So far so good!

amit_shah25 wrote:

Flow enough blood so all the iron gets rusted ?? :twisted: :toothy:

BWAAHAHHAHAHAHAHHA!!!!! :twisted: :twisted: :twisted: :twisted:


I had the energy to work out today, but not the time. I will do a bit of foam rolling and mobility before bed though.

Even though it's a bit early, I'm going to go ahead and post the next workout.

WEEK 3, WORKOUT 4

-- 5 ROUNDS 20/20 OF: --

1. DB Power Clean
2. Squat Jump (unweighted)
3. Pushup (unweighted)
4. 2-hand Swing
5. Overhead Press
6. Bent Row
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Thu Dec 13, 2012 7:59 am

Thanks for posting day 4, cheese.
Completed day 3 of week 3 this am...I feel good.
Tomorrow day 4...hope the foam rolling is helping!
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Fri Dec 14, 2012 12:48 am

Crap, no time AGAIN to work out. GRRRR! :grrr!:

Some foam rolling and mobility before bed though.
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Fri Dec 14, 2012 1:06 pm

that sucks...time is often a problem. you'll get to it...tonight.

thanks for posting the workouts, Cheese...I am loving it and I feel great!!!!
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Re: Blood and rust: the new log of the dog.

Post by itlives on Fri Dec 14, 2012 4:08 pm

Note- used Push, Pull, JUMP in my deck of cards today!!
Thanks for the lead Cheeese!
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Dec 15, 2012 12:16 am

Inca Warrior wrote:that sucks...time is often a problem. you'll get to it...tonight.

thanks for posting the workouts, Cheese...I am loving it and I feel great!!!!

That's awesome!

itlives wrote:Note- used Push, Pull, JUMP in my deck of cards today!!
Thanks for the lead Cheeese!

Anytime Amigo!

Since I missed the last two days I did a bit of a combo workout today.

FRIDAY, DISMEMBER 14

-- 4 EMOTM ROUNDS OF: --

1A. DB Snatch (50#) x 2/2
1B. NG Pullup x 4, 4, 4, 3

-- 4 ROUNDS OF 20/20 OF: --

2. DB Power Cleans (50#)
3. Squat Jumps
4. Pushups
5. 2-hand KB Swing
6. KB Push Press
7. KB Bent Row

Weird workout. I stunk at snatches, but the cleans were solid. Good workout overall.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Dec 15, 2012 1:33 am

Inca, here's the last workout of the week.

-- WEEK 3, WORKOUT 5 --

-- 4 ROUNDS EMOTM: --

1A. Barbell High Pull x 3
1B. Pullups x max - 1

-- 4 ROUNDS EMOTM: --

2A. DB or KB Overhead Press/Push Press x 4
2B. DB or KB Squat and Press x 4

3. Zottman Curls, 3 x 8

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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Mon Dec 17, 2012 2:18 am

Hey Inca, here's Monday's workout. I planned on waiting until tomorrow, but was feeling surprisingly froggy and busted it out a day early. This week is going to be a peaking week, I hope you're ready to push yourself to new heights!


WEEK 4, WORKOUT 1

SUNDAY, DISMEMBER 16

DEATH BY SQUATS

Warm up to a 1 rep max (try to get a PR)
Then IMMEDIATELY strip off 10-20 pounds or so and do another rep, and so on for 6 sets or even more if you can, and start adding a few reps towards the end. Here's how my workout went:

1. Bottom Position Zercher Squats
225# x 1, +10# PR!
215# x 1
205# x 1
185# x 1, + 1 Fail, stalled out just around parallel
155# x 2, wanted to go for at least 3 but my low back was cramping. :grrr!:
135# x 5, so painful! Once again wanted to do more but ... :twisted:

I think zerchers aren't the best exercise for this, just because you have to deadlift the weight before you get to start squatting. Even though as deadlifts they aren't heavy, when you're breathing like a steam engine and your low back is cramping it's not tons of fun. But when you don't have a squat rack or anywhere to put one you persevere!

Enjoy the pain my friend.

-- 10-9-8-7-6-5-4-3-2-1 reps of: --

2A. Pushups (+20#vest)
2B. Dbl. KB Bent Row (two 40#ers)
-- as little rest as possible --

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Re: Blood and rust: the new log of the dog.

Post by itlives on Mon Dec 17, 2012 11:45 am

Oh yeah, CV needs to do this before his birthday swings! (Hope he takes the rest of the day off or has a sit-down job!)
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Mon Dec 17, 2012 3:57 pm

Oh don't worry Mike....i am all done with my bday swings.

BTW Cheese...I did not get to do day 5 of week 3 until today so I am a day behind...day 1 of week 4 tomorrow
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 18, 2012 2:16 am

No worries mate, that workout will be waiting for you tomorrow!

Today was an off day for me, I did a little over an hour of power yoga, foam rolling, and stretching.
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Tue Dec 18, 2012 8:21 pm

Check out my log...trouble with zerchers...but I did other things...waiting for day 2... :twisted:
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Wed Dec 19, 2012 2:27 am

Ready for day 2? And here I thought you'd need a light day after hitting those PR's! :twisted:

Well here you go Amigo!

-- WEEK 4, WORKOUT 2 --

1. DEATH BY PUSHUP

This might require a bit of ingenuity for you. I have a weight vest and can quickly add/subtract weight, if you don't have one you might need a partner to place weight on your back. Basically just like the "Death by Squats", warm up to a 1 rep max, than start dropping the weight while pushing out the reps. Try for 6 or more sets.

-- 4 ROUNDS EMOTM OF: --
2A. Squat jumps x 10
2B. Pullups x max - 1

3. Bent Lateral raises, 3 x 10
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Re: Blood and rust: the new log of the dog.

Post by Rastaman on Wed Dec 19, 2012 5:48 am

DEATH BY PUSH-UP :grrr!: sounds sick :grrr!: but maybe my kind of workout!

If Inca survives, I might give it a try :toothy:
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Re: Blood and rust: the new log of the dog.

Post by Rix on Wed Dec 19, 2012 6:04 pm

killer drop set, i like
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Wed Dec 19, 2012 7:09 pm

Rastaman....I am an inca warrior...I survived... :twisted:
check out my log
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Thu Dec 20, 2012 2:08 am

WEDNESDAY, DISMEMBER 19

Warmed up with joint mobility, and around 10 minutes of sword work and arnis patterns.

1. DEATH BY PUSHUP

65# x 1
55# x 1
45# x 1
30# x 4
20# x 8
BW x 10

-- 4 EMOTM ROUNDS: --

2A. squat Jumps x 10
2B. Pullups x 5-5-5-4

3. Bent Laterals (20#), 3 x 10
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Thu Dec 20, 2012 2:33 am

WEEK 4, WORKOUT 3

A light workout today.

-- 4 rounds of: --

Dumbbell complex
1A. Upright row x 6
1B. Snatch x 6
1C. Squat and Press x 6
1D. Straight leg deadlift x 6
1E. Bent row x 6

And that's it. Enjoy the relaxation!
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Thu Dec 20, 2012 1:54 pm

Cheese...no such thing as relaxation. I decided to use the oly bar instead of DBs. I loaded it up to 95lbs...it was rough cuz my heart was pounding like you would not believe. it was awesome...
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Fri Dec 21, 2012 7:45 am

No more this week?
:cry: :(

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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Sat Dec 22, 2012 1:55 am

Inca Warrior wrote:No more this week?
:cry: :(


:doh:

Completely forgot last night to post today's workout. :oops:

Here's what I did today:

FRIDAY, DISMEMBER 21

-- 10-9-8-7-6-5-4-3-2-1 REPS OF: --

1A. Deadlifts w/225#
1B. Pushups w/feet on chair
1C. KB Bent Row (two 40#)
-- as little rest as possible, this got very tough during the 8-6 rep sets. --

Inca Man, since you already did deadlifts this week, you should sub in zercher squats. 55 reps at a lower weight will help groove the exercise.

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Re: Blood and rust: the new log of the dog.

Post by Cesar on Sat Dec 22, 2012 1:09 pm

Awesome cheese. Looking forward to doin it this afternoon or evening. Regardless today it will happen
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Mon Dec 24, 2012 2:37 am

ARE YOU READY?


-- WEEK 5 WORKOUT 1 --

-- 3 ROUNDS OF: --

Dumbbell complex

1A. Upright Row x 6
1B. Snatch x 6
1C. Squat and Press x 6
1D. SLDL x 6
1E. Bent Row x 6
-- 30 seconds rest --

-- 4 ROUNDS OF: --

2A. Lateral Line Hop x 30, stay low to the ground and jump as fast as possible
2B. Barbell Squat Jump x 4
2C. Pullups x max - 1
2D. Wall Sprint x 15 seconds
-- 30 seconds rest --

-- 3 ROUNDS OF: --
3. Repeat the dumbbell complex, but try to go at least 5 pounds HEAVIER! :twisted:
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Mon Dec 24, 2012 5:14 pm

I was born ready...and now day 1 of week 5 is done. This one was rough...i planned on 30s rests but that didn't happen. I liked it though, it made me work hard!
Keep 'em coming!


Last edited by Inca Warrior on Tue Dec 25, 2012 11:50 am; edited 1 time in total
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 25, 2012 1:53 am

MONDAY, DISMEMBER 24

CHRISTMAS EVE SWEATING

I literally only had 30 minutes to bust this out today, due to being at work late and then a planned evening at the in-laws. I had to cut my usual warmup very short and really had to hump, but I got it in.

-- 3 ROUNDS OF: --

First round with two 25# DB's (this was the "warmup"), and then two with two 30#ers.

1A. Upright Row x 6
1B. Snatch x 6
1C. Squat and Press x 6
1D. SLDL x 6
1E. Bent Row x 6
-- 30 seconds rest --

-- 4 ROUNDS OF: --

2A. Lateral Line Hop x 30
2B. Squat Jump x 4, since I was in a hurry I used two 40# kb's
2C. Pullups x 4
2D. Wall Sprint x 15 seconds
-- 30 seconds rest --

-- 3 ROUNDS OF: --

The same dumbbell complex but with two 35#DB's. This was rough, the last set was just downright ugly, but it got done.



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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 25, 2012 2:08 am

WEEK 5, WORKOUT 2

1. Zercher Partials, 5 x 1. Get a couple of sturdy chairs and set up a heavy weight an inch or so above parallel. Move some heavy weight!

-- 4 ROUNDS OF: --

2A. Barbell Clean and Push Press x 3, every press in cleaned.
2B. ATG Squat Jump x 3, use the same weight as the presses
-- rest 30 seconds --

-- 4 ROUNDS OF: --

3A. Divebomber Pushups x 12
3B. ATG Squat Jump x 12, unweighted
3C. Wall Sprints x 15 seconds
-- 30 seconds rest --



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Re: Blood and rust: the new log of the dog.

Post by Cesar on Tue Dec 25, 2012 11:49 am

Get a couple of sturdy chairs and set up a heavy weight an inch or so above parallel?
how so, please clarify

MERRY CHRISTMAS
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Re: Blood and rust: the new log of the dog.

Post by Josh T. on Tue Dec 25, 2012 12:20 pm

You're crazy Cheese. If I ever push conditioning any time soon I'm going to steal some of your workouts. I might have to too, with outdoor soccer intramurals coming in the spring.
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 25, 2012 5:33 pm

Inca Warrior wrote:Get a couple of sturdy chairs and set up a heavy weight an inch or so above parallel?
how so, please clarify

Set up two chairs six feet or so apart and place the barbell between them, with the ends of the barbell on the chairs. You might have to experiment with blocks/books/whatever to get the height right.

EDIT:

Sort of like the way this guy is set up at the start of the video, except with chairs instead of boxes. Of course boxes will work if you have the right height.

[You must be registered and logged in to see this link.]


Last edited by Cheesedog on Tue Dec 25, 2012 11:21 pm; edited 1 time in total
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Re: Blood and rust: the new log of the dog.

Post by Cesar on Tue Dec 25, 2012 11:21 pm

Got it! Thanks!
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 25, 2012 11:22 pm

Wow that was fast! :D

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Re: Blood and rust: the new log of the dog.

Post by Cesar on Tue Dec 25, 2012 11:29 pm

I didn't see the video when I replied...but the video helped.
Any weight in particular to start?
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Re: Blood and rust: the new log of the dog.

Post by CheesedogTheFirst on Tue Dec 25, 2012 11:37 pm

INCA WARRIOR: Try adding about 25 pounds to your 1 rep max for the first set and go from there.


SWEATING WITH SANTA

TUESDAY, DISMEMBER 25

1. Bottom position Zercher partials(about an inch over parallel @225#), 5 x 1. Nice. A PR, although as a partial I don't really count it. OTOH, a PR is a PR. YAY me! :cheers:

-- 4 ROUNDS OF: --

2A. Clean and Push Press (105#) x 3
2B. Squat Jump x 3

-- 3 ROUNDS OF: --

3A. Divebomber Pushups x 10-9-8
3B. Squat Jumps x 12
3C. Wall Sprints x 15 seconds
--

This workout started great but ended weak. The zerchers and presses took a lot out of me apparently. For some reason a diet of holiday junk food isn't conducive to strength gains! :facepalm:





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Re: Blood and rust: the new log of the dog.

Post by Cesar on Tue Dec 25, 2012 11:41 pm

Nice going cheese...5x1 r gonna b fun

I am doing this in the am...so bed soon so I'm rested.
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Re: Blood and rust: the new log of the dog.

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