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Old 02-28-2020, 11:22 AM
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Maybe a little caffeine, or a do whatever day would be in order?

I like having days where I just do whatever I want to do, it tends to make my attitude better..
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Old 02-29-2020, 09:36 AM
Belnik Belnik is offline
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Sat. A little better day thankfully.

Note, I'm trying to understand and actually implement the conjugate system more and more. If I look back at all the years of lifting, 99% of what I did was done in the same way, different exercises, but done the same way...its a hard habit to break, but I'm trying.

Warmups (Wenning warmup style)
Lat pull downs
(40) 4x25
(Super sets with...)
Tri ext
(40) 4x25

Face Pulls (each at different cable height)
4x25

(Good, got them all, some were rest pause as it burned...maybe I should go even lighter? Don't know.)

Dynamic work today
Flat DB press
(40) x5
(42) x5
(45) x5
(47) x5
(50) x5

High Incline press (almost, or basically seated shoulder press)
(45) 5x5

(Honestly these felt too light, but I pushed them fast and could have thrown every rep a good distance I think)

Repetition method for accessories

2 Db bent over rows
(45) x20
(50) x15
(55) x15
(60) x15

Dips
x26-16-10

Suitcase DB carry (1 arm farmers walk)
(80) x1
(85) x1
(90) x1
(each arm)

Hyper ext
(Glute/back emphasis)
x10/10
x10/5

Seated ab crunch machine
(25) x17
(35) x10
(45) x8

In and out in about 1 hr.
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Old 02-29-2020, 10:36 AM
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Quote:
Originally Posted by Belnik View Post
Note, I'm trying to understand and actually implement the conjugate system more and more.
Back in my 20's and 30's I did exactly that, but at this point I, being drug free for one thing, but not actively competing anymore, I find it's more of a burden than anything else.

if I were to starting using steroids, which greatly enhance recovery time, I'd probably do it. Simmons is a huge advocate of steroids.

Good luck, I hope you see success using the system.
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Old 03-01-2020, 05:21 PM
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Sun.
Warmups
Single leg curl
(10) 4x25 each leg

Leg Press
(135) 4x25

Speed day
High pulls (speed work for DL)
(95) x3
(115) x3
(135) x3-3-3-3-3

Squat
(95) x3
(115) x3-3
(135) x3-3-3-3-3

Rep work for accessories
Humble rows (these are done on an incline bench, facing the bench...while they have been around forever, I've only just heard this name for them, so I'll use it.)
(20) x15
(25) x15
(35) x15
(45) x15

"Humble" Trap "Y's"
(10) x10-8
(15) x7
(20) x5

"humble" shrugs
(50) x10-10-10

Hyper ext (glute emp)
x15-15-10

Sled push
(45) x1
(90) x1
(135) x1
(180) x1 (Wow, I felt this last one!)


I really need to try this style of work for at least a month, its already hard to do mentally...the speed work is easy (I'm probably doing it wrong) I'll need to get up early to lift during the week as well ideally, in addition to some evening cardio...time will tell.
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Old 03-05-2020, 05:33 AM
Belnik Belnik is offline
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Forced an early morning workout yesterday.

Warmups
Lat pull downs
(40) 4x25
Tri ext
(40) 4x25
Face pulls
(22) 4x25

heavy day (supposed to be max effort day, but training alone, lets just call it heavy day)
Flat DB press
(50) x6
(55) x3
(65) x2
(75) x2
(80) x2
(90) x1
(100) x2
(105) x2

1 arm C/P
(55) x1
(60) x1
(70) x1
(80) x1
(85) x1
(90) x1

Rep work (running out of time)
Seated cable rows
(85) x25
(120) x13
(160) x5
(200) x4
(140) x8

Not bad, not great, happy with it, but I don't think I can keep it up with these early morning. My sleep is bad enough. May be doing some changing here, plus I'm getting away from the cardio more and more and I think I really shouldn't do that...Got some thinking to do.
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Old 03-07-2020, 05:40 AM
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3/6/20
Warm ups
single leg curls
(10) 4x25

Leg Press

(135) 4x25

Lat pull down
(40) 4x25

Heavy day
Squats
(95) x2
(115) x2
(135) x2
(185) x2
(205) x2
(225) x2 (I think this is as high as I've gone since the knee injury 3+ yrs ago...? Knee felt good, but I could feel weakness in back/hips etc just holding the weight. I need to play it safe and not try and jump up too fast.)

DL
(135) x2
(225) x2
(315) x1
(325) x1

Rep work for accessories
Single leg curl
(25) x20
(35) x6
(45) x4
(25) x16

High row cable machine
(30) x25
(40) 2x15
(45) x12
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Old 03-08-2020, 09:24 PM
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3/8
GPP day

Rower 500 M/ 2:09

Sled push
(45) x1
(90) x1
(135) x1
(170) x1

Sled row (w/straps)
(90) x1

Sled Pull forward (w/straps)
(90) x1

Freemotion high pull machine
(30) 4x25

Tri Rope press down
(37)
4x25 (only one set was non stop, the other 3 were rest/pause style)

Humble row S/S Humble shrug
(35) x12/12
(45) x8/8
(55) 2x5/5

2 Db preacher curls S/S one arm OH ext
(30) 4x8

TM run, 1 mile @ 6.6 mph 1% grade
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Old 03-13-2020, 11:03 AM
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Got lazy this week...some mental some physical.

Back at it today, but changing things back to more cardio vs wts. Or working towards it anyway.

TM. 1 mile @ 6.7mph

Warm up
Lat pulldown
(55) x75-25 (just didn't feel like stopping at 25 on the first set...)

Tri press down
(55) x15
(40) 4x25

Face pull
(20) x25
(25) 4x25

Work
Bent over row
(95) x10
(115) x10
(135) x5
(185) 2x5

Flat Db press
(55) x10
(65) x5
(75) x5
(85) x8

1 Arm Db press
(50) x8
(55) x6

Sled push
(45) x1
(90) x1
(135) x1
(180) x1
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Old 03-15-2020, 11:14 AM
Belnik Belnik is offline
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Not a great day...

Warmup
Stair stepper, 10 min/ 49 floors

Hyper ext x25-20-20-20

Single leg curl
(10) 4x25 each leg

(Leg press taken)
Back Squat (bar) 2x25

work
DL
(135) x5
(225) x3
(275) x2
(315) x1 (felt very dizy, not getting any higher today...so I call it. Maybe a little too much wine yesterday.)

Pullups (in between the DL's)
x4 singles
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Old 03-26-2020, 07:45 PM
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Hey Belnik, you out there?

It's been a while since you've posted, you doing alright?
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Old 03-27-2020, 07:07 PM
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I'm here, still kicking and everything.

I just had my first workout in about two weeks? I don't remember when exactly the last workout was...

Kept it real simple.
Small Bulgarian bag spins...need to check the weight but think its 22 lbs
5x10 both directions

Lg bag spins...want to say 40 something lbs
2x10 I think.


Work wise, nothing has changed, 4, 10 hrs days/week...I'm very glad to still be getting paid, but I'm also a bit jealous of those getting some unexpected vacation time.
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Old 04-01-2020, 08:52 AM
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First day the virus has affected my work...things are slow so I took the day off.

Started this off intentionally easy to give myself something to work into.

Warmups
Mini band drapped over pullup bar for pull downs
4x25

Mini bands for tri press downs
4x25

BW work
Squat 4x20

Pushup 4x20

Swiss ball neck bridges (Front/back combined)
3x10 and 1x7...got a pain in that last set.

(with the neck pain I passed on the Bulgy bag or KB work)

Curls
(25) x15
(35) x7
(35) x5
(25) x8
(20) x10

Dips 4x5

Lite gripper work
4x5

Neck is still tender as I type...I never learn to take neck work easy, and I never can keep at it as much as I want.
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Old 04-02-2020, 09:03 AM
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Circuit A

Pull up x1-2-3-4-5 (rusty on these)

Push up x2-4-10-10-10

Mt. Climbers x4-8-10-10-10

Squat x5-10-10-10-10

Circuit B
Dips x5-6-6-7-8-9-10

32kg KB swing (2 hand) x5-6-6-7-8-9-10


Extra
Lite gripper x6-7-8
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Old 04-03-2020, 08:18 AM
Belnik Belnik is offline
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More BW only work...

Pushup x25

Sq. x25

Crunch x25

Burpees x10

Pushup x15

Mt climbers x25

Flutter kicks x25

Burpees x10

Jumping jack x25

Dips x10

Squat/lunge combo x10

Dip bar leg lifts x10

(~15-30 sec rest between each)
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Old 04-04-2020, 10:25 AM
Belnik Belnik is offline
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Circuit

Pullup (chins, cliffhanger, different grip spacing etc)
10 x3

Ring dips
x3-4-5-5-5-5-5-3-3-5

SQ.
10 x10

~12:30 Min. time

Wanting to build an outdoor setup for dips and pullups...maybe extra free time will make it happen?
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Old 04-06-2020, 09:20 PM
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Circuit
Pullups x1-2-5-5 (Have been having some arm pain)

SQ 4x25

Crunches 4x25


2nd circuit
Hand stand PU (against wall)
x2-3-3

Ring Rows
3x10

Lying leg lift
3x10

(19:30 time)
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Old 04-07-2020, 08:44 AM
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Nice, I'd like to eventually get to handstand pushups, but not for a bit.

Looks good
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Old 04-09-2020, 03:29 PM
Belnik Belnik is offline
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PU x30

SQ x20

Crunches x30

Burpees x10

PU x15

Mt. climbers x25

Flutter kicks x20

Burpees x10

Jumping jacks x40

Dips x15

SQ/lunge (squat & lunge with each leg = 1) x10

Leg lift x15

Burpees x10

(~ 11 min)
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Old 04-11-2020, 12:58 PM
Belnik Belnik is offline
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SQ/high knee (10 lb ankle wts)
x10/10
x35/25
x35/25
x35/25

Pushups
x30-25-20-20

neck bridges off swiss ball (f/B)
x4/4
x5/5

Should have done a lot more overall but wife wanted to get out of the house a walk.
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Old 04-12-2020, 09:14 AM
Belnik Belnik is offline
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Got this one from online, known as the "MARSOC Short Card" Not much different than the "table PT" and its endless versions I had in my day in regular infantry, although most of the PT was kept simple and "unmotivating"...depending on who led it.

PU x30
SQ x30
crunch x30
burpee x10
windmills x10
PU x25-5*
MT climber x30
Flutter kicks x30
Burpees x10
cherry pickers x10
PU x20-10*
Supermans x30
Burpees x10
chain breakers x10
PU x15-15*
Lunges x10-10-5-5*
Hello Dollies x30
Burpees x10
Trunk twists x10
Pullups x5-4-3 (these sucked, I had no strength for them)

* means I had to break the set up

Time: 23:31
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