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Messages - John Stamos

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2806
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: May 07, 2013, 12:36:06 pm »
Today shoulders

Shoulder press           pull ups               double unders
15                               15                        30
12                               12                        30
9                                  9                         30
6                                  6                         30
3                                  3                         30

press will be with 135

front raise with 25lberx100
side raises with 20x100
press with 20sx100
upright row- 35(KB)x100

good nuff

2807
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: May 06, 2013, 08:43:09 pm »
Im bored so ill plan out next week

1.5 mile run

Front squats- start low and slowly working my way up until I dont hit full squat depth anymore

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes

of course this will be modified with fat man pull ups and a lighter thruster

I am going to try and find a deck of cards and the exercises will be hmmmm
xfit push ups
squats
burpees
sit ups
med ball throw- with my new 1 I made.  My dad hit my basketball with the lawn mower so i filled it with sand, used shoe goo and duct tape.  I think its about 20-25lbs but ill weigh it at the gym
1.5 mile run



Tuesday

Push press-heavy idk yet

one mile
100 pull-ups
200 pushups
300 shoulder stuff(100 reps side raise, 100 clean and press, 100 front raise)
1 mile

ab work

ill figure out the rest later

2808
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: May 06, 2013, 06:50:29 pm »
Leg day..hardly

My energy levels werent the best, I think i need to deload a bit next week

front squat- worked up to 315 but barely idk just felt super shitty
back squat- 315x2x5
front squat- 225x5

jump ropex50
med ball throwsx10

5 rounds

heavy ab work


next week I think  I am going to do

1 mile run
major lift
1 hard ass WOD
ab
1 mile run

keep it short and quick

2809
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: May 02, 2013, 05:49:44 pm »
1 mile run-10 minutes
bench-135x150 reps
3 rounds of squat rack push up circuits
db chest press rack surf- 50,40,30,20- weight=Reps
med ball burpee chest throw-25 reps
1 mile run
ab work


2810
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: May 01, 2013, 04:21:11 pm »
Todays workout's gonna be a doozy

Deadlift-225lbs
reps-10,9,8,7.....1

power clean-165lbs
reps-10,9,8,7.....1

Bench Press-185lbs
Reps-10,9,8,7.....1

This wasnt too bad, the deadlifts were the hardest

2 rounds
KB Swings- 50 reps
Lat pulldown/row machine- AMR until kb swings are done

-this was rough, biceps were just shot

Circuit
Air squats-100
burpees-10
push ups-50
jump rope- 100


Basically I got to the gym and my workout partners said we gotta be done by 630( 3 people working out for a hour and a half doing all this shit? idts) so time restraints piss me off  and he copped out early and i finished up.

The pool room is getting a bit easier to workout in and the burpees are a bit better

2811
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 30, 2013, 03:21:13 pm »
"Shoulder" day  :wowthatwasnutswtf: :strong:

Heavy thrusters- worked up to 250
db circuit- clean and press, side raise, high pulls- 30lbs, last set was with 50s for 21-15-9
KB front raise- used 40lbs for 21-15-9

5 rounds
jump ropex50
decline push upsx10
med ball throws-x10

last set i went to 100 on the jump ropes

ab work

decline sit ups/lying down plate crunches (25 on forehead)

then drop set on shoulder press




2812
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 29, 2013, 05:54:29 pm »
front squat-didnt feel strong on these today

worked up to 315 but it was a full front squat, normally ill go maybe a lil below parallel or parallel

back squat- worked up to 390- felt decent

cleans- went for heavy singles for 10 reps but did singles switching out with my workout partner

used 225

pool room- about 90 degrees and it was so bad that it was hard to breathe and i had to leave after each exercise to catch my breath..buuut here it is

all of them 50 reps

Burpees
med ball throws
sit ups
the hands off the floor push ups


I was going to do more after this but if I did i would have passed out or puked ooor both

2813
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 26, 2013, 06:17:24 pm »
second workout

jump rope-1100 count in 14 minutes...went 349 consecutively

other then that just random shit, some ab work

2814
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 26, 2013, 04:21:43 pm »
First workout of the day

Cleans

210lbs 3 reps on the minute every minute for 7 minutes then switched to doubles for the last 3

played around with my kettlebell

incline db press-50s 3x20

jump rope- idk how many i did really.  started off just jumping without counting for awhile then decided to try and hit 100 without stopping and that lasted about 4 or 5 times

then i did the idk crossfit push ups for a set of 50

also did some heavy tricep work

thinking about going back right now or fairly soon to do another one

2815
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 24, 2013, 12:02:33 pm »
My hunting course is at 530 so I did a morning workout which always sucks

My lower back wasnt feeling the best, I have to start stretching a lot more and hopefully that solves it

3 rounds- 2-4-6

deadlift-225
barbell row-135
1arm db row-100

lat pulldown-3x10- powered through that shit
db swings- worked up to 80s

jump rope- tried to practice double unders but idk i did probably 500 singles

tomorrow will be a light day
friday chest day
next week things will change, ill lower the amount of leg exercises but up the reps of singles on front and back squat and throw in more circuits with jump rope at the end

2816
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 23, 2013, 05:29:57 pm »
Shoulder day ooo joy

Heavy thrusters

worked up to 240 for a new pr

THis felt heavy but my legs are fried so i didnt get a whole lot of help from the squat

For time- 15 minutes

idk ill call it a front and back thruster complex
so a front thruster into back squat then into a push press etc counts as 1

thruster complex-30 reps(60 total thrusters)- 135lbs
crossfit push ups-30 reps
pull ups-10 reps

-the crossfit push ups idk what they call then but you go all the way down then pick your hands up off the ground and then push up



db-25lbs
clean and press
side raise
front raise-plate

21-15-9

then i did 21-15-9 for seconds of overhead hold, side hold and front holds with 10lbers

ab work

resting now then gotta train my client at 630 and ill get into jump roping and burpees with him




2817
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 22, 2013, 07:52:43 pm »
Legs

OH squat- worked up to idk 8 reps or so of 135lbs just getting warmed up
Front squat- 185x2
225x1
275x1
335x1-new pr
Back squat
315x1
365x1
385x1

THis was done without a belt or knee wraps or any support and I managed to get below parallel on it

CLeans
135x2
185x1
230x1
245x1
255x1-new pr

on 260 i missed by maybe a few inches

Med ball throwx10
pull upsxidk sets of 2

10 rounds of this without rest

single leg press

heavy ab work

2818
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 18, 2013, 08:15:33 pm »
Bench- worked up to 350 for a single, it wasnt hard but I didnt want to risk going heavier for nothing

Bench-185
farmers walk-80lbs dbs

AMRAP in 10 minutes


Push up on floor-x10
Push up about 8 inches up on the side of the squat rackx10
med ball throwsx10

5 rounds of this then 5 rounds on the other side of the squat rack where the bar was raised higher

machine work

then some tricep work

waited about an hour for my buddy to get there to do another quick workout

push pressx5
bench 135x5

10 rounds of that without rest

idk im out of it and i cant think but it went something like that

2819
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 17, 2013, 07:19:55 pm »
Deadlift-225lbs 2 reps
bent over row-135lbs 6 reps

did this circuit for 10 sets

chest supported db rows- 70x3x10

Lat pulldown and machine row- 3 sets of 10 idk not too heavy

db swings- 60-70-80-90-100 all 4 reps a piece

heavy crunches- 100x2x10-1x30 final set


2820
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: April 16, 2013, 06:49:41 pm »
Shoulder day

Heavy thrusters

135x3
185x1
205x1
230x1- new pr

Heavy front raise- worked up to 95x5

DB Circut-21-15-9 rep scheme, 21s-25lbs....15s-35lbs......9-45lbs

Clean and press
side raise
front raise

Heavy db upright rows- worked up to a single on 100s

"power shrug" idk i put the pins to the height where the bar starts when i do hang cleans then powered the shit out of it into a shrug

worked up to 500x2

machine work-shoulder press

100 rep shoulder press test- 135lbs
stopped at 30, then 50, 70, 90, then finished with 100

Heavy abs

walking db russian twists i guess u can call it- worked up to 75lbs

heavy crunches- 100lbs dbs 3x10

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