Ty's No Excuses Training Journal

[tyferrell]

I'm still unbelievably stiff from last weeks traumatic training. Doing recovery stretching and ice showers....ROM is coming back slowly but surely.

Morning:
S.S. 2min rest after
1a. Ginga to squat 3x20
1b. Partial RDL 3x170lbx4,5,3

2a. Ginga to spinning round-house kicks 3x10
2b. Partial chinup hang to partial pike 3x6,5,2

Mid Morning:
Foam Roll
Hybrid yoga patterns
Bridges,bird-dog, and side planks

[tyferrell]

Definitely an injury that needs to be nursed somewhere between my lower back and hips

Morning:
s.s. 90sec rest
1a. Weight chins 5x20lbx5,5,4,3,2
1b. Handstand Presses againt wall 5x3,3,3,2,1

[tyferrell]

Coming off the traumatic leg blaster from two weeks ago. Definitely more muscle trauma than I was able to recover for.

Morning:
Drop sets and s.s. 2min rest after s.s.
1) Bench Press :
set1- 305x1(partial)/285x1(partial)/265x1/245x2/225x3
set2 - 285x1(partial)/265x1/245x2/225x3
set3- 285x1(partial)/265x2/245x2

2)Seated Row:
set1- 260x1/240x2/220x3/200x4/180x5
set2 -260x1/240x2/220x3/200x4/180x5 - last set because lower back felt "off"

[tyferrell]

Was training just not posting last week

Morning:
Late start
s.s. dropsets 2min rest
1. Bench press
set1 265x1,245x1,225x3,205x3,185x3
set2 (lower ROM) 265x2,245x3,225x4,205x4,185x5
set3 265x2,245x2,225x2,205x2,185x4

2. Seated Row
set1 240x1,220x2,200x3,180x4,160x5
set2 220x2,220x2,200x3,180x4,160x5
set3 220x5

afternoon:
- Ocean Kayak and worked on swimming strokes

[tyferrell]

Afternoon: Trail run

[tyferrell]

Celebrated a friends b-day last night. In no condition to train.

[tyferrell]

Morning:
s.s.
1. Inchworms to 1leg lifts 4x4
2. BB Curls 4x75x4/85x4/90x4/90x3

s.s.
1. Plank knee tuck to leg curl 4x4
2. Hammer Curls 90x4,4,3,4

s.s.
1. Gorrilla Squat touchdowns 4x4
2. DB Curls 4x80x4

[tyferrell]

Felt really irritable and like shit this morning but got through the workout:

S.S. 2min rest
1. Weighted Chins
set1 - 35x2,25x2,15x2,10x3,5x3
set2 - 35x1,30x2,25x2,15x2,selfx2
set3 - 35x1,25x2,15x1,selfx1

2. Grey Cook squat pattern
set1 - x6,x4,x2, x5 prisoner squats
set2 - x6,x4,x2

[tyferrell]

At the mercy of a lazy and useless gym attendant. Gym opened late therefore I had to fucking start late.

S.S. - 2min rest after set - drop sets
1. Bench Press:
set1 - 285x1,275x1,265x2,245x3,225x4
set2 - 275x1,265x1,245x2,225x2
set3 - 265x1,255x1,245x2,225x3,205x3

2. Seated Row:
set1 - 260x1,240x2,220x3,200x4,180x5
set2 - 240x1,220x2,200x3,180x4,160x5
set3 - 240x1,220x2,200x2,180x3,160x4

[tyferrell]

Early Morning:
Multiple Yoga Hybrid Patterns for about 15min