MEMBER LOGIN

Page 2 of 10 FirstFirst 1234 ... LastLast
Results 26 to 50 of 249
  1. #26
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    First off Happy New Year to all. I have been working a lot off hours the past two weeks and have also gotten sick so I have not been training. One RANT if you are sick go to the doctor don't come into work coughing and making everyone else around you sick. I have not slept in a week because my coughing has gotten so bad it wakes me up. I don't get colds I get sinus infections unfortunately I have not gotten better so I have to get to the dr this week.
    WOD first one for new year

    Stretching I did convict conditioning called the trifecta workout in the future I will try to put up a video depending on how it works on me it's suppose heal your body of aches and pains.

    Then 5 rounds of
    10 squats
    10 pushups
    10 lunges per leg
    10 recline rows
    10 dip bar leg raises

    I am week to being sick and the bad holiday eating so I would have liked to do 10 or 20 rounds but did not happen

    Then I did 1 set of 9 dead hang pullups I want to get stronger on theses .

  2. #27
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Ok Did My IF fasting this morning had a small sandwich. Dr. can't see me until Monday so I will not be going crazy working out as this cough is driving me crazy. I know he is going to say I have no cold and it's a sinus infection again.

    Again I spent about 20 minutes doing the Convict Conditioning trifecta I like it much better than doing yoga or stretching it really loosens you up the 3 exercises. I hope it does work on my shoulder injury as it's suppose to lube the joins and break up scar tissue as well. That was it hopefully tomorrow I hit a nice barbell 5x5 and bodyweight workout.

  3. #28
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Cardio and strength down because of three things, Sick, The holidays and little training and my shoulder is still not where it should be.

    I did IF fasting until 12 the had some salmon and kale not a big meal very small

    Wod

    trifecta to warmup
    Convict conditioning one arm pushups with med ball 5x5
    Convict conditioning one legged squat 2x5

    10 minutes of
    15 squats
    15 dip leg raises
    5 reps of slow convict conditioning narrow pushups

    2 sets of crawls with plank to failure followed by jumprope

    post workout 2 cliff bars

    Dinner next don't know what I am eating yet

  4. #29
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    IF fasting only coffee with some hazel nut flavor until 12

    Lunch small piece of tilapia with grilled veggies

    Wod

    Trifecta warmup

    My version of unbreakable from MBG goal is to get 4 sets of 25 reps on every set I just did to max on the sets as I did a lot of pausing in top contraction position this made for a very intense pump.

    Inverted pullups with hold on top 10,12,10,10
    bench squats 25,25,25,25
    close grip pushup with hold on bottom and top 10,10,10,10
    Dip leg raises 25,25,25,25
    bridge pressups 5,7,10,10

    Need lots of work to get up to 25 reps for every set
    Post workout 2 clif bars

    Dinner will be some meatball,chicken wings and veggies. lots of water

  5. #30
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Well yesterday Felt horrible did not train at all just tried to sleep as the workout plus being sick was to much for my body. Did my IF fasting but did not eat much all day.

    Today
    I am just doing the trifecta as I am going to a play and dinner with my wife for anniversary so all I have had is coffee and will eat dinner about 6. Monday going to the doctor so I should feel better next week.

  6. #31
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Finally went to the Dr. and yes I was right I had a sinus infection . I have medicine to make me feel better but I feel fat and week as hell thank god holidays are done.

    Today

    Trifecta warmup felt a little stiff

    I will be doing pure bodyweights for the next couple of month's

    Pushup pyramid 1-10 and 10-1 with a pause on top and bottom what a pump
    Dips 4-10
    pullups 1-3 and 3-1

    BW Squats 4x25
    Bootstrappers 4x25 both in superset fasion
    jumprope

    Dips burnout five reps pause down the puase on top then back to five until you can't go anymore.

    Hopefully my strength will start to go up.

  7. #32
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Feeling better with the medicine but still week.

    If fasting in the morning
    Just coffee with hazel nut flavor
    then small whole wheat turkey bacon lettuce and tomatoes with mustard sandwhich

    Wod
    Trifecta warmup

    pullup lader up to 6 tried coming back down from 6 my arms where shot.

    Then did three sets of 5 dips and hold on bottam then the top then 5 more hold and back on top supersetted with 5 reps of one arm pushup off the medicine ball.

    5 minutes of jumprope

    Then Isometrics this is the only use for any machine I went to the back machine and put the pin at the max weight of 395 and for three sets I just tried to pull the weight it wold not budge I really have gotten weaker because of my shoulder injury . Then went to the shoulder press and try to press the 200lbs on the pins again would not budge and as well before I was able to move this weight.

    These are great to build strength in pressing and pulling power

    Then one fast set of pushups holding on the bottom for 10 seconds and back up.

    Hopefully next couple of weeks I will get stronger I will give to February for shoulder improvements if not I will see the DR.

  8. #33
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Woke up sore and sleepy from my medicine but I am hardly coughing at all so I am getting better.

    Trifecta Warmup this is like a mini workout in itself I try to be as relaxed as possible but the holds really makes all your muscles work.

    Then did 20 minutes

    Close gip pullups
    Dive bomber pushups and regular pushups with holds on the bottom
    medicine ball planche hold
    and dip bar l-sit hold
    Jump rope double unders

    I wasn't working really for cardio as normaly I was working for lots of muscle tension as I did get it in this workout . From reading convict conditioning that is mostly about strength I am doing more slower and contractions on pullups and pushups just a change of pace from my regular go as fast as possible.

    Did IM Fasting
    Had a cuban sandwich for lunch yes not what you should eat but I needed more calories

    Post workout 2 clif bars don't know what will be for dinner yet.

  9. #34
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Lots of pain in my joints today has to be the drop in the weather it's very cold.

    I did my trifecta stretching

    3 sets of 20
    Supperset
    Pushups with body rows

    3sets of 8
    powerwheel hamstring curl with one leg on bench lunges

    Powerwheel rollouts with assisted muscle ups for 3 sets
    Hopefully tomorrow I will feel better.

  10. #35
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    I have just put myself in the 28 day amf challenge

    Workout for today was
    eischens yoga both shoulders very tight

    Deadlifts 185 x8 supersetted with dumbell presses up to 25 lbs once shoulders are better I can do 50's
    Super set Pushups 3x15 and pullups 3x6
    5 reps on the minute for 6 minutes
    Squat press up to 25lbs
    Burpees as well

    Foam rolling after

  11. #36
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Yoga as my warmup

    16 sprints about 60 yards

    3 rounds of
    plank knee tucks 15 reps per side
    side plank knee tucks 12 reps
    full v situps 15 reps

    foam roaling

  12. #37
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Day 1 of the challenge

    did my if fasting coffee

    Lunch small piece of salmon and yucca

    Wod
    yoga and shoulder mobility exercises

    Deadlift 4x5 225 need to work on form
    shoulder press 4x5 30 lbs Shoulders hurt doing these even though I could probably do 60 lbs in each hand

    Superset
    3sets of pushups 15 reps 6 pullups no rest

    6 minutes of thrusters 25 lbs increase one rep on the minute 5,6,7,8,9,10
    burpees 6 reps on the minute

    foam rolling

  13. #38
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Day 2

    IF fasting coffee

    lunch a little fish with two scoops of rice with veggies

    WOD
    yoga to stretch out
    20 60-80 yard sprints

    foam rolling

  14. #39
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Woke up feeling beet up.

    If fasting coffee

    beef with routatoulle for lunch
    Wod

    Yoga and band stretching

    Front squat 5x5 135 need to work on these to build strength

    3sets of
    hanging leg raises 15 reps
    front presses 10 reps with 65 lbs shoulders still hurt
    close grip pullups 8 reps all in a cycle trying not to rest

    4 rounds of

    There is a different name for them but I call them upright rows 12 reps
    then burpees 10 reps
    plank hold for 30 seconds

    Legs where fried for burpees definately had no energy I don't know if I will get six workout this week we will see.
    Time to eat i jsut had some peanut butter and I am making a nice steak and yams hopes that helpsm e to recover.

  15. #40
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Could not workout yesterday as my daughter was sick and had to take her to DR.

    Come Monday I am calling the new Chiropracter for my shoulders even getting some slight tennis elbow. So that's has to go.

    IF fasting coffee

    I had steak with veggies for lunch

    Wod

    Shoulder rehab

    Shoulder press 5x5 up to 90 lbs I have at least 60 lbs more strength in me but the pain in my shoulders is to much so it's time to take care of this.

    Very close grip pullups with 35 pounds 4x4

    DB goblet squat 30lbs 10 reps per leg supersetted with broad jumps 10 leaps

    6 minutes on the minute 7 reps of burpees last minute did 10 I will try to get up to 10 all sets once I hit 15 I will start with my 20lb vest

    2 sets of 30 lb db overhead press walks followed by 70 db farmer walks

    Since I skipped yesterday I did a complex that i missed
    5 rounds
    deadlift
    snatch
    military press
    front squat
    lunges
    bent rows
    all for 5 reps starting with the bar and adding weight each set this was just a killer workout again do to my shoulder I had to go very light.

    Note before I got hurt I did a clean and jerk with 215 for max weight and was doing 135 lb presses for reps like bench press with no bench spot. So I really need my shoulder to be back in full mode.

  16. #41
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Monday back to work.

    IF fasting in the Am

    WOD

    yoga

    Snatch 5x5 up to 50 lb db trying to take it easy on shoulders not heavy but I wanted no strain on shoulders

    Deadlift 5x5 up to 245x5 not heavy want to increase little by little

    superset
    Med ball close grip pushups 12 reps with bar recline rows for 10 reps for 3 sets

    Thrusters 5 on the minute for 8 minutes I used 30lbs for all sets will go up 5lbs next workout
    Burpees 5 on the minute for 8 minutes

    called it a day

  17. #42
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    IF fasting

    small steak sandwich for lunch

    WOD

    yoga

    22 sets of sprints at 60-80 yds needed to stretch my hamstrings more.

    Foan rolling after

    Post workout I am having 2 clif bars and will eat chicken and yams for dinner.

  18. #43
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    I went to the chiro today and yesterday for adjustments lets hope they work.

    If fasting

    BCCA drink before workout no food at all.

    Wod
    5 rounds of
    45lb db snatches 5 reps
    ghd 15 reps
    pullups 8 reps

    No rest between
    4 rounds

    of sumo deadlift row with bar 12 reps
    burpees 10 reps
    medicine ball plank hold very painfull

    one arm db presses due to shoulder i could only use 35lb db when shoulder get better I can do almost double that weight.

    time for steak and yams for dinner.

  19. #44
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    IF fasting today had BCCA drink at 2:00pm

    Wod

    Warmup and stretch shoulders and legs

    Front squat 5x5 up to 155 hamstring lingering a little after sprints on tuesday

    Superset close grip pullups 35db and 55db 2 sets of 4 and 2 sets of 2
    with close grip medball pushups for 10 -15 reps for 4 sets with no rest
    35db goblet lunge 3x10
    25lb dubbel curls supersetted( have not done curls in Years)

    superset 35db overhead walk for distance with 80lb db farmer walks for 2 sets

    2 clif bar post workout

    and steak and yams for dinner.

  20. #45
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    IF fasting again Coffee with hazel nut in the morning.

    2:00PM bcca watermelon drink
    WOD
    warmup yoga and stretching hamstrings where bothering me from sprints last week

    Deadlift 6x4 worked up to 275 for 4 then did 3 singles at 315 because of my hamstring

    db shoulder press 6x5 up to 45 lbs

    Superset 3sets of pushups on bar with close grip pullups submax no rest between sets

    E.M.O.T.M. at 10 minutes

    35lb thursters at 5 reps for ten sets
    burpees 5 reps at ten sets

    2 clif bar's post workout dinner in a little bit.

  21. #46
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    I was unable to workout yesterday as I had to see my ear doctor after surgery and I have regained about 68 percent of my hearing in three month's after having almost zero. Then I had to go to my daughter's school for confession class for the kids first communion.

    Today

    IF fasting Coffee was the only thing until 2:00 Then I had my bccaa drink
    WoD
    Warmup my shoulders really good
    BB shoulder press 5x5 up to 100lbs I have more in my Ijust need the pain to be gone from shoulders
    Superset Close grip press 6x4 up to 130 very light so I will go heavier next time
    with one arm rows 80lbs for sets of 5 reps two easy I need to up reps as this is my heaviest bell. I have done 125 before
    BB SDLHP 55lbs up 10 lbs 4x12
    Burpess 4x10
    Plank hold for about 30-60 seconds no rest on all 4 sets

    2 plank holds for time

    2Clif Bars post workout
    Grilled chicken and baked Yams for dinner.

  22. #47
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    If fasting all day just coffee with vanilla flavor

    2:00PM I had my BCCAA this is helping me bigtime

    Warmup my shoulder good

    WOD
    Complex
    5 rounds for 5 reps of
    deadlift
    snatches
    milatary press
    front squat
    lunges
    barbell curl up to 65 lbs
    I had one clif bar ran out with some peanut butter yams and chicken for dinner.

  23. #48
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    2/10/2012
    I had to post this today as I had father daughter dance last night. Well I had two things go on yesterday I came up in a testimonial youtube video on a top trainer in the country that I used his program. And I had someone ask me how much I would charge to train them.
    I did MY IF Fasting
    Coffee in the morning
    2:00PM I had my BCCAA
    I was very amped up yesterday before training
    Wod
    6x4 Front squats up 165lbs
    A1)Shoulder press with 75lbs
    A2) pullups with 35lbs all for 5 reps back to back no rest in between
    3a) 35lb lunges
    3b) db curls 3 sets back to back no rest for 10 reps my arms where on fire

    4a) Walking overhead press 35lbs db
    4b) farmers walks 80lb db I wish I had heavier ones 2 sets walking for distance

    5 Tabatha Burpese's 10 sets of 5
    It was a great workout
    I eat a footlong subway hero I don't think it was enough food a little tire today.

  24. #49
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Crazy three days Could not workout . Went for my physical yesterday so far everything is excellent just need to check the urine and blood work. I think it hurt my workout today because I felt week. Oh well.
    If fasting all day
    Just Coffee
    2:00PM BCAA
    Wod
    Light stretching

    Deadlift 135x5 225x5 225x5 315x1 315x1 335 failed the arm that they drained blood out of felt weak. I will try to do better next week

    A1) db snatches 4x5 up tp 50lb db
    A2) box jump 4x8

    A1) pushups on bars 4 x10-20
    A2) pullups close grip 5 reps

    E.M.O.T.M 12 rounds of 5 reps of cable grip pullups
    burpees 12 rounds of 5 reps

    2 clif bars postworkout

    Diner should be eggs ,spinach and maybe avacado

  25. #50
    Regular Poster cintron's Avatar
    • Join Date
      Oct 2011
    • Posts
      469
    • Years Exp
      10-20 Years
    • Goal
      Performance
    • Gender
      Male
    • Location
      New York City
    • Reputation
      681,433
    • Rep Power
      6,825

    Default

    Woke up very sore today So I tried to take it easy

    Did my IF fasting this morning

    2:00PM had bcaa

    Wod
    Warmup with lots of stretching
    I read a very inspiring article in Sports Illustrated on a wrestling Coach Named Mike Powell who was a bad ass wrestler that came down with a muscle eating disease you can find the article if you google it. I read that he would do the killer workouts with his wrestlers and beat them one workout was 1/2 bodyweight of clean and jerk for as many reps as possible in 4 minutes.

    So for me the weight was 85 lbs I got 31 reps I can do better but this is the exercise that hurt my shoulder in June so I was a little cautious I did film it and I hope you guys enjoy it for those that follow my log.

    2 clif bars post workout
    I will be eating steak and yams for dinner

 

 

Similar Threads

  1. 1st workout of my 2 month power cycle
    By cintron in forum Over 40s Fitness
    Replies: 0
    Last Post: 11-16-2011, 08:23 AM
  2. start, 1 month, 5 month progress
    By fatboyjay in forum Critique My Physique
    Replies: 29
    Last Post: 10-30-2011, 06:47 AM
  3. One Month Bulk, One Month Cut
    By Alf23 in forum Beginners Questions & Advice
    Replies: 6
    Last Post: 11-11-2010, 07:27 PM
  4. Month 4 Workout- Month 7 Working out
    By Fordrus in forum Critique My Workout
    Replies: 0
    Last Post: 05-22-2010, 06:00 PM
  5. 3 Month Bulk, Followed by 3 Month Cut?
    By PhillyRepeat09 in forum Muscle Building
    Replies: 6
    Last Post: 12-15-2009, 04:29 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •