dabronx's training log

[bad bad leroy brown]

Have you ever looked into stuff from Zach Evan-Esh. He has a lot of stuff that you may like. He trains a lot of athletes in Edison NJ.

www.undergroundstrengthcoach.com

[dabronx]

BBLB- thanks for the suggestion. I definitely need to use more/better implements.

01-25-10

@ a ballys with very cramped free weight area, but it had a lot of benches.

DB Standing Overhead Press: pair of 90# dbs- 4, 4, 2, 1 reps
DB Push Press (full squats): pair of 90# dbs- 4, 3, 3, 3 reps to extend the presses
DB RDLs: pair of 95# dbs- 7, 7, 5, 7, 7, 5, 5 reps
DB Incline Flyes: pair of 25# dbs- 3x21
DB Incline Rev Flyes: pair of 30# dbs- 13, 13, 13, 10 reps
N Squats: 120#- 4x20s (burn reps for pump)
DB Tri Kickbacks: 35# db- 3x13 each arm
BB Twists: 115#- 5x7
SA Crunches: holding 8# mini ball- 13, 13, 8, 8 reps
Hip Rolls: holding 8# mini ball w/ legs- 3x11
Lying Rev Leg Raises: light band- 3x15
Lateral Shuffles/Monster Walks: bands- 8 mins

[dabronx]

01-29-10

training on the road

Improvised Jammers: (3)45# plates- 4x6
BB Clean/Press (slow negatives): 155#- 1 single, 175#- 5 singles (to pass time)
Plyo Toe Press: (2)45#- 3x21
Plyo Leg Press: (3)45#- 5x8
Incline Bench Machine: 2x10
Seated Leg Curl (LF): 150#- 17, 17, 15 reps
Pulldowns (LF): 180#- 4x7, (rev grip) 180#- 2x8


01-31-10

3 hrs sleep and dehydrated= crappy session

DB 1 arm High Pull: 85#- 10, 100#- 3x5 each side
BB Shrug: 225#- 23 reps, 315#- 2x7
1 Leg Leg Press: (2)45#- 3x7 each leg
DB Incline Pullover: 35#- 2x23 1st time doing this exercise
MB Chest Pass/Catch: 10#- 3x21
MB Toss/Catch: 10#- 3x21
Hip Rolls: 8# mini ball between knees- 5x12
Rev Lying Leg Raise: band- 5x15

[bad bad leroy brown]

Originally Posted by dabronx

01-29-10

training on the road

Improvised Jammers: (3)45# plates- 4x6
BB Clean/Press (slow negatives): 155#- 1 single, 175#- 5 singles (to pass time)
Plyo Toe Press: (2)45#- 3x21
Plyo Leg Press: (3)45#- 5x8
Incline Bench Machine: 2x10
Seated Leg Curl (LF): 150#- 17, 17, 15 reps
Pulldowns (LF): 180#- 4x7, (rev grip) 180#- 2x8


01-31-10

3 hrs sleep and dehydrated= crappy session

DB 1 arm High Pull: 85#- 10, 100#- 3x5 each side
BB Shrug: 225#- 23 reps, 315#- 2x7
1 Leg Leg Press: (2)45#- 3x7 each leg
DB Incline Pullover: 35#- 2x23 1st time doing this exercise
MB Chest Pass/Catch: 10#- 3x21
MB Toss/Catch: 10#- 3x21
Hip Rolls: 8# mini ball between knees- 5x12
Rev Lying Leg Raise: band- 5x15

Remember, water and food are you chief anabolics

[dabronx]

A couple of MA schools opened up close to where I live, and I'm thinking about training at one of them. I don't intend to go MMA. Just something physically challenging to compliment my weight training. The freerunning is cool, but keeping it real I'm too big, too old (40), and its too cold outside.

02-01-10

DB 1 arm Snatch (full squats): 60#- 7 reps, 70#- 2x5 each arm
DB Clean/Press (full squats): pair of 70# dbs- 4x4
Lunges: 2 bands- 5x8 each leg
Rev Lunges: 2 bands- 5x8 each leg
Standing Piston Press: 2 bands- 4 sets
Ex. Wide Cable Rows: 150#- 3x15
Rev Lying Leg Raise (lt. band): 3x21
Twist: 24#- 15, 11, 12, 12 reps
Seated Calf Raise: (2)45#- 1 set, (2)45+35#- 1 set, (2)45+70#- 2 sets
Monster Walks/Rev: band- 5 mins


02-04-10
Zercher Squats: 225#- 10 reps, 275#- 7, 5, 5, 6, 5 reps
Zercher Lifts (off pins/hold for time): 315#- 3 singles x 20 sec, 365#- 2s x 15 sec, 2s x 10 sec
Rev Pullthroughs: 55#- 3x16
Cable Pullthroughs: 120#- 3x12, 156#- 2x3
Cable Rev Curls: 95#- 4x11
Standing Piston Press: 2 bands- 5 sets
N Squats: 168#- 15, 12, 11 reps

[dabronx]

02-07-10

Plyo Press: 75#- 3x11
DB 1 arm Side Press: 100#- 3, 2 reps each arm
1 leg Leg Press: (2)45#/side- 5x7 each leg
BB Overhead Box Squat: 95#-11 reps, 135#- 3x10
1 arm Pulldowns: 95#- 10, 10, 5, 5, 5 reps each arm
Hyperextensions: holding (2)50# dbs- 8x5
MB Chest Pass/Catch: 8# mb- 3x20


02-08-10

DB Clean Lunges: holding pair of 75# dbs in front of shoulders- 10x5 each leg
Standing Pullover: 95#- 4x11
DB Opposite Toe Reach: pair of 40# dbs- 4x8 each side
DB Incline Close Grip Press: 100# db- 4x21
Standing Crunch: 2 hvy bands- 4x21
Woodchoppers: 1 band- 3x10 both upper/lower
Band Pullapart: 1 band- 3x35
Tri Extension: 1 band- 13, 10, 10 each side
DB Squat/Lat Raise: pair of 20# dbs- 3x16 didnt like
Monster Walks/Lat Shuffles/Jump Rope- 10-12 mins

[dabronx]

02-12-10

Improvised Jammer Ext: (3)45#- 6 reps
Jammer Shrugs: (3)45+25#- 2x17
Jammer CR: (3)45+25#- 3x17
LumberJack Squats: (3)45#- 3x10
DB Step Ups: holding pair of 75# dbs- 8, 7, 5, 5, 5, 5 reps per leg
Pulldown Shrugs: 144#- 3 sets + 8 reg. reps after
Incline Close Grip Press: 100# db- 21, 21, 17, 14 reps
Leg Adductor: 205#- 2x21
Leg Abductor: 205#- 3x21
Cable Row (wide grip): 200#- 4x8

02-15-10

DB 1 arm Rev Clean/Press: 55#- 7 reps, 65#- 2x7, 75#- 2x5 each arm
DB 1 arm Clean/Press: 100#- 3 singles, slow neg. each arm
DB Clean Lunges (dbs carried in front of shoulders): pair of 80# dbs- 5x5 reps each leg
BB Front Raise (UH): 75#- 5x5 slow neg.
Hyperextension: holding (2)50# dbs- 5x5
Rev Lunges: 2 bands- 4x10 each leg
Woodchopper: 1 band- upper 3x15, lower 2x10
Standing Crunches: 2 bands- 3x15
Lat Shuffles/Back Pedals/Jump Rope- 10 mins


02-18-10

BB Suitcase DL: 135#- 3x8 each arm
DB Alternating Front Raise/Lunges: pair of 35# dbs- 5x5 each side
DB RDL/Shrugs: pair of 60# dbs- 5, 5, 5, 3 reps
P Chest Press: 5 sets
Rows to Neck: 1 band- 3x21
Bench Shrugs: 190#- 3x21
Band Pull apart: 1 band- 35, 33, 35 reps
Squat to Row: 2 bands- 3x21
Woodchoppers: 1 band (upper)- 3x15 each side
Leg Extension (icarian): 200#- 15 reps, 260#- 8, 7, 7, 6 reps
Rev Pushdown (1 arm): 3plates- 10, 9, 8, 7, 7 reps each arm

[extremepullups]

great training log