Ty's No Excuses Training Journal

[tyferrell]

Day3 was totally off from all types of training.

Morning:
Triset:
1. BB RDL from blocks 4x225lbx2 (left hand grip was very troublesome)
2. W Cobras 3x10
3. Heels elevated deep squat touchdown to overhead squat 3x2

Afternoon:
Interval Run and Capoiera drills. Kept it short while in his phase of training

[tyferrell]

Morning:
S.S. and drop set 2min rest
1. Weighted Chinups
set1 - 40lbx1,30lbx2,20lbx3,10lbx4,x5
set2 - 40lbx1,30lbx1,20lbx2,10lbx3,x2
set3 - 40lbx1,30lbx1 20lbx0

2. BB OVHD squats with heels elevated
2x5

[tyferrell]

T.S. x10sets
1. Pushups 10x10,10,10,8,10,7
2. Hands out pushups 10x10,10,6,4,3,3
3. Hands close pushups 10x10,4,2,1,1,1
-5 breaths in between exercises
- 45 sec rest between sets - change to 1min after 3rd set - change to 90sec rest after 4th -
- ran out of time

[tyferrell]

morning:
Triset x4 sets - 4sets both sides - 6sets weak side
1. 1Leg Bridges - 5ea (right weakest) ,5ea,5ea,5ea
2. Squat Touchdown heels elevated with rotation - 4x (no rotation),4x,4x,4x
3. PNF Split Squats - change to split squat with torso twist -5x,5ea,5ea,5ea

[tyferrell]

Still licking a few wounds from my hard training week. Best to keep unloaded for another week and go for the gusto next week:

I need to beat these numbers
T.S. x10sets
1. Pushups 10x10,10,10,8,10,7
2. Hands out pushups 10x10,10,6,4,3,3
3. Hands close pushups 10x10,4,2,1,1,1
-5 breaths in between exercises
- 45 sec rest between sets - change to 1min after 3rd set - change to 90sec rest after 4th -
- ran out of time

T.S. x6sets
1. Pushups 10,10,10,10,10,10
2. Hands out pushups 10,10,10,10,5,5
3. Hands close pushups 10,6,6,3,3,2
-5breaths between exercise - 90sec between sets doing active stretch patterns

[tyferrell]

Morning:
Tri Set 4sets 90sec rest
1. DB Deads from block 180x3,190x5,190x5,190x5
1a. 1arm DB Deads 90x3ea,90x3ea,95x4ea,95x4ea
2. Handstands
3. Squat Hands Overhead 1x5
4. Split Squat with Rotation 2x10

Capoiera kicking drills

[tyferrell]

Licking wounds right now. Left rectus femoris experienced sharp pain this morning. Possibly stemming from damage to lumbar spine.

[tyferrell]

Morning:
6 sets
S.S.
1. Chinups 6x6,6,5,4,4,4
2. Squat/Lunge under bar 25lbx6,6,6,6,6,4

[tyferrell]

Morning:
Drop Sets
1. Bench Press
set1 - 295x0,275x1,255x2,235x2,215x3
set2 - 265x1,245x2,225x3,205x4,185x4
set3 - 265x1,245x2,225x2

2. Seated Row
set1 - 280x0,260x0,240x1,220x2
set2 - 260x1,240x2,220x3,200x4,180x5
set3 - 0

[tyferrell]

morning:
Deadlifts - 340x1,290x2,270x2,250x3
- low back felt good during the lifts.
- left pinky giving me trouble... made getting a good grip painfully hard