Ty's No Excuses Training Journal

[tyferrell]

10 min Hybrid Yoga
1. Pushups
x15/x10
2. 1leg squats to seat
x1ea/x2ea
3. Handstand pushups against wall
x2/x2
4. Squat Touchdown to gorrilla squat touchdown
x3/x4
5. Crouch to hand supported kicks off wall
x4/x6
6. 4count ginga
x8/x10
7. Pushups
x10/x11
8. ginga to squat and sweep
x4ea/x3ea
9. Pushup and Plank Rotations
x6/x4
10. Deep Squats and Torso Twist
x4/x3

[tyferrell]

The next two weeks I am looking to push my deadlift to 405lb. Right now I have a solid 365lb lift.

Very light day
1. Multiple squats
superset
2. Chinups

[tyferrell]

Bench day was a bit disappointing

BB Bench
10 min warmup
1x245lbx5
1x265lbx3
1x275lbx1
1x295lbx1
1x225lbx2

[tyferrell]

1. Warrior to Sultan Warrior to Lateral Bend
x4,x6
2. Inchworms to Upward dog
x4,x3
3. Bulgarian Split Squats with twist
x6,
4. Handstand Presses
x2
5. Gorrilla Squat touchdown to twist
x2
6. Planks knee tucks leg raise and leg curl
x4
7. Straight leg reverse crunch and hip extension
x4
8. Reverse lunge and twist
x4

[tyferrell]

Okay I kicked ass last week and hit a very big goal for myself after plenty of failures I finally succeeded at deadlifiting 405lb. I need to think and marinate on what new goals I want. Right now I feel I am up to 14% BF or higher and need to drop back to 12% but I also want to work on hypertrophy as well. I figure the mass will come slowly but I should be a ble to drop the excess fat quickly.

New program

Morning:
Hybrid Yoga

Late Afternoon:
High Acidosis Volume training

1. Pushups 3sets to 150
x33/x17/x12 - elevated hands x17
2. Seated Row 3sets to 150
10x22/x17/x17 - 6x24

[tyferrell]

Afternoon:
1 mile uphile interval trail run. Three pauses needed

Late Afternoon:
1. 1 leg squats 4x3ea,3ea,2ea,1ea
2. DB Deads 200x3,180x3,170x3

[tyferrell]

Morning:
Hybrid Yoga

Late Afternoon
BB Bench 3x225x3,4,4
BB Bentover Rows 3x145x5

DB Bench 2x180x2,4
DB Rows 2x140x5

[tyferrell]

300
1. Situp to Hip Extensions
2. Pushups
3. Back Lunge and torso twist hands OVHD
4. 1Arm Rows
5. Hands only Inchworn
6. Lateral Warrior Style lunge with tilt
7. Plank knee tuck/leg raise/leg curl

[tyferrell]

Getting back into the groove here:

Midmorning:
uphill sprints
5x5yds,2x20yds,2x50yds

Late Afternoon:
Ginga Drills, Lunges and squatting - kept going until I felt problems in hamstrings and knees

[tyferrell]

Late Afternoon
5x5
BB Bench 3x225x5
BB Bentover Rows 3x155x5

DB Bench 2x180x4,2
DB Rows 2x140x5,5