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Thread: Big Dan's Journal

  1. #251
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    08-Apr-2019

    5/3/1 - Deadlift Day w/Hurricane

    Deadlifts

    140lbs - 1x5 (w/u)
    175lbs - 1x5 (w/u)
    210lbs - 1x3 (w/u)

    260lbs - 1x5
    295lbs - 1x3
    330lbs - 1x4 <-- 4 Rep PR!
    260lbs - 1x10

    Hurricane Workout
    Superset 1

    • Jump Rope - 30s
    • Decline Deep Push-Ups - 10x
    • Crunch Reach - 10x


    Rest - 2min

    Superset 2
    • Jump Rope - 30s
    • DB Thrusters - 10x (20lbs DBs)
    • V-Ups - 10x


    Rest - 2min

    Superset 3
    • Jump Rope - 30s
    • DB Alternating Rows - 10x per side (20lbs DBs)
    • Jump Squats - 10x


    Dropped my training maxes by 10% to help get some energy back. Felt good to be back in control a bit. This workout is going to be good for me.

  2. #252
    Member Big Dan's Avatar
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    09-Apr-2019

    5/3/1 - Bench Press Day

    Bench Press

    95lbs - 1x5 (w/u)
    115lbs - 1x5 (w/u)
    140lbs - 1x3 (w/u)

    175lbs - 1x5
    195lbs - 1x3
    225lbs - 1x6

    Conditioning Workout 1

    DB Thrusters
    - 10/40,11/40,11/40
    BW Split Squats - 25,28,30
    Double DB Row - 28/40,30/40,32/40
    Plank-Ups - 11,12,11
    Russian Twists - 20/15,20/15,20/15
    BW Reverse Lunges - 16,18,18

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    Workout was a good one. Felt good to get a bench workout in that wasn't a complete struggle. Concentrated on the movement and really dialed it in.

  3. #253
    Member Big Dan's Avatar
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    10-Apr-2019

    5/3/1 - Squat Day

    Squat

    115lbs - 1x5 (w/u)
    140lbs - 1x5 (w/u)
    170lbs - 1x3 (w/u)

    215lbs - 1x5
    240lbs - 1x3
    270lbs - 1x6
    215lbs - 1x10

    Conditioning Workout 2

    Superman Push-Ups
    - 11, 12, 12
    DB Front Loaded Step-Ups - 10x30lbs, 12 x 30lbs, 11 x 30lbs
    Mountain Climbers - 40,33,38
    Star Jumps - 30, 38, 39
    Alternating DB Rows - 23 x 15lbs, 23 x 15lbs, 28 x 15lbs (all per side)
    Knee Grab Crunches - 12, 11, 12

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    These conditioning workouts (both the hurricane and 30s AMRAPs) are a good change of pace for me. I'm definitely feeling a hearty conditioning workout from them.
    Last edited by Big Dan; 04-11-2019 at 10:21 AM.

  4. #254
    Member Big Dan's Avatar
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    12-Apr-2019

    5/3/1 - OHP w/Hurricane

    OHP

    55lbs - 1x5 (w/u)
    65lbs - 1x5 (w/u)
    80lbs - 1x3 (w/u)

    100lbs - 1x3
    115lbs - 1x3
    130lbs - 1x6
    100lbs - 1x10

    Hurricane 2 Workout
    Superset 1

    • Jump Rope - 30s
    • Medicine Ball Slam - 10x (10lbs)
    • DB Squat - 10x (20lbs)


    Rest - 2min

    Superset 2
    • Jump Rope - 30s
    • Superman Push-Ups - 10x
    • Wide Leg Sit-Ups - 10x


    Rest - 2min

    Superset 3
    • Jump Rope - 30s
    • Goblet Squats - 10x (45lbs)
    • DB Upright Rows - 10x (20lbs per side)


    Balls out workout. Couldn't get my heart rate up (wasn't really feeling that great about working out) but got in and got it done. I am happy to have nailed this week in the gym! Been a while...

  5. #255
    Member Big Dan's Avatar
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    15-Apr-2019

    5/3/1 - Deadlift Day w/Conditioning Workout

    Deadlifts

    140lbs - 2x5
    175lbs - 2x5
    210lbs - 2x5

    Conditioning Workout 1

    DB Thrusters
    - 12/30, 12/30, 12/30
    BW Split Squats - 27, 30, 30
    Double DB Row - 50/15, 60/15, 66/15
    Plank-Ups - 12, 13, 14
    Russian Twists - 20/7, 20/7, 21/7
    BW Reverse Lunges - 15, 18, 16

    AMRAP for 30s, rest 30s between exercises
    Rest 90s between cycles
    3 cycles

    Was thundering and lightning this AM. Room was comfortable. Bed was comfortable. Went to the gym anyway. Win for the day.

  6. #256
    Member Big Dan's Avatar
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    16-Apr-2019

    5/3/1 - Bench Press Day (Deload Week)

    Bench Press

    95lbs - 2x5
    115lbs - 2x5
    140lbs - 2x5

    Hurricane Workout
    Superset 1

    • Jump Rope - 30s
    • Decline Deep Push-Ups - 10x
    • Crunch Reach - 10x

    Rest - 2min

    Superset 2
    • Jump Rope - 30s
    • DB Thrusters - 10x (20lbs DBs)
    • V-Ups - 10x

    Rest - 2min

    Superset 3
    • Jump Rope - 30s
    • DB Alternating Rows - 10x per side (20lbs DBs)
    • Jump Squats - 10x
    Last edited by Big Dan; 04-29-2019 at 12:51 PM.

  7. #257
    Member Big Dan's Avatar
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    28-May-2019

    5/3/1 - Deadlift Day

    Deadlifts

    135lbs - 2x5
    175lbs - 2x5
    210lbs - 2x5

    Good Mornings
    95lbs - 3x10

    BB Row
    95lbs - 3x10

    Back to the real deal lifting. None of this conditioning crap!!!

  8. #258
    Member Big Dan's Avatar
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    29-May-2019

    5/3/1 - Bench Press Day

    Bench Press

    95lbs - 2x5
    115lbs - 2x5
    1450lbs - 2x5

    DB Bench Press SS Alternating DB Rows
    50lbs - 3x10 SS 50lbs - 3x10

  9. #259
    Member Big Dan's Avatar
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    30-May-2019

    5/3/1 - Squat Day (Deload Week)

    Squats

    115lbs - 2x5
    140lbs - 2x5
    170lbs - 2x5

    Leg Curls
    105lbs - 3x12

    Leg Presses
    500lbs - 3x12

  10. #260
    Member Big Dan's Avatar
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    31-May-2019

    5/3/1 - OHP Day (Deload Week)

    OHP

    55lbs - 2x5
    65lbs - 2x5
    80lbs - 2x5

    Dips
    BW - 3x10

    Face Pulls
    40lbs - 3x12

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