What Would Fascist Batman Do

Discussion in 'Training Logs' started by Dolph, Oct 31, 2016.

  1. Dolph

    Dolph Accomplished Member

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    Friday - Quickie Strainin'

    Dips

    BW x 10
    25lb x 5
    50lb x 3
    95lb 3 x 5,5,3

    Blasted through some incline press, lateral raises and tricep pushdowns because I was super short on time

    Sunday - Strainin'

    Squats

    45lb x 10
    135lb x 5
    225lb x 3
    315lb x 1
    365lb 2 x 2
    315lb x 5
    225lb x 10

    Seated Calf Raises

    70lb x 20
    160lb x 20
    210lb 3 x 20
     
  2. Dolph

    Dolph Accomplished Member

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    Monday - Quickie Conditionin

    Stationary Bike

    25:00 of hills at 100+ rpm
     
  3. RockMan

    RockMan Active Member

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    Fascist Batman is best Batman
     
  4. Dolph

    Dolph Accomplished Member

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    Wednesday - Strainin

    Neutral Grip Chins

    Bw x 10
    35lb x 5
    70lb x 3

    Oh Right, Video

    Pullups x 10, Hope you like crotch and bellybutton closeups Winbot

    Neutral Grip Chins

    95lb 2 x 2
    70lb x 3
    35lb x 6

    Chest Supported Rows

    90lb x 5
    135lb x 5
    180lb x 3
    135lb x 6

    It seems like my pulling strength is going to take some work to come back
     
    Last edited: Nov 2, 2016
  5. Dolph

    Dolph Accomplished Member

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    Thursday - Quickie Conditionin

    Stair Master

    20:00 of intervals, 120 floors
     
  6. Dolph

    Dolph Accomplished Member

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    Friday - Quickie Strainin

    Dips

    Bw x 10
    25lb x 5
    50lb x 3
    95lb x 2
    120lb x 2
    95 x 3
    75lb x 4
    45 x 7

    Seated Dumbbell Laterals

    W/ 2 x 50lb x 5
    W/ 2 x 45lb x 5
    W/ 2 x 40lb x 8

    Tricep Pushdown

    130lb x 10
    160lb x 10
    170lb x 20
     
  7. Dolph

    Dolph Accomplished Member

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    Saturday - Strainin'

    Squats

    45lb x 10
    135lb x 5
    225lb x 3
    315lb x 1
    365lb x 1
    385lb x 1
    365lb x 1
    315lb x 5
    225lb x 10

    Seated Calf Raises

    90lb x 20
    160lb x 21
    180lb 3 x 20-25

    Dead Hangs and Hanging shrugs

    Isometric Neck Work
     
  8. sam_acw

    sam_acw Accomplished Member

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    Do you do the neck work with a harness or just bridges?
     
  9. Dolph

    Dolph Accomplished Member

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    Bridges or just straight up using my hands vs my neck.
     
  10. Dolph

    Dolph Accomplished Member

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    Monday - Quickie Strainin

    Neutral Grip Chins

    BW x 10
    35lb x 5
    70lb x 3
    95lb x 1
    120lb x 2, 1
    95lb x 2
    70lb x 5
    35lb x 8

    Chest Supported Rows

    90lb x 5
    135lb x 5
    180lb x 4
    160lb x 5

    Dumbbell shrugs

    W/ 2 x 105lb x 20,15
     
  11. Dolph

    Dolph Accomplished Member

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    Tuesday - Conditionin

    Stationary Bike

    20:00 of hills at 100+ rpm

    Stairmaster

    10:00 of intervals, 57 floors


    Isometric Neck Work
     
    Last edited: Nov 8, 2016
  12. Dolph

    Dolph Accomplished Member

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    Sleep deprived and giddy is not as good a workout fuel as pre-election rage.

    Wednesday - Quickie Strainin

    Dips

    Bw x 10
    45lb x 5
    70lb x 3
    105lb x 2
    130lb x 2
    105lb x 3
    70lb x 5
    45lb x 9

    Seated Dumbbell Laterals

    W/ 2 x 40lb x 12
     
  13. Dolph

    Dolph Accomplished Member

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    Thursday - Quickie Conditionin

    Stationary Bike

    25:00 of hills, 95+ rpm

    Isometric Neck Work
     
  14. WhiteFolk$

    WhiteFolk$ Active Member

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    Can you give some details on what you do?
     
  15. Dolph

    Dolph Accomplished Member

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    It's literally just using my hands to oppose the motion of my head.

    So hands on forehead and drive forward with my neck muscles as hard as possible for 20-40s. Hands on the back of my head and drive back for 20-40s, then the same on either side.
    I will also put a hand on the side of my chin and rotate my head against that resistance, repeat both sides.

    Finally, while tilting my head all the way
    back I do 20ish reps of jaw thrusts where I'm working my lower jaw forward like I'm trying to point my chin at the ceiling.

    I'll run through that 2-3 times depending on how much time I have.
     
  16. sam_acw

    sam_acw Accomplished Member

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    A neck training primer might be a cool article idea
     
  17. Dolph

    Dolph Accomplished Member

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    Tuesday - Conditionin

    Stationary Bike

    22:00 of hills at 100+ rpm

    Stairmaster

    12:00 of intervals, 70 floors
     
  18. Dolph

    Dolph Accomplished Member

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    Wednesday - PT test

    Was sweating and tossing and turning all night.

    • Sandbag Lift: 30 consecutive lifts of a 20 kilogram sandbag above a height of 1 metre, alternating between left and right sandbags separated by 1.25 metres. Standard: 3 minutes 30 seconds.
    • 57 seconds
    • Intermittent Loaded Shuttles: Using the 20 metre lines, complete ten 20 metre shuttles alternating between a loaded shuttle with a 20 kilogram sand bag and unloaded shuttles, for a total of 400 metres. Standard: 5 minutes 21 seconds.
    • 3 minutes 15 seconds
    • 20-Metre Rushes: Starting from prone, complete two 20 metre shuttle sprints dropping to a prone position every 10 metres, for a total of 80 metres. Standard: 51 seconds.
    • 35 seconds
    • Sandbag Drag: Carry one 20 kilogram sandbag and pull four on the floor over 20 metres without stopping. Standard: Complete without stopping.
    • 13 seconds
    (Yes those standards are pathetically easy)

    My times were in keeping with my normal ones, but I was definitely feeling more drained than normal.

    Ended up going home from work after lunch with a fever. I've been sleeping and alternating between shivering and sweating my ass off since.
     
  19. Dolph

    Dolph Accomplished Member

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    Thursday - Quickie Strainin

    Still feel like shit and have Forney head going on from all my swollen lymph nodes, but fuck it.

    Chest Supported Rows

    90lb x 5
    135lb x 5
    170lb 3 x 5

    Dumbbell rows

    100lb 2 x 12,9 each arm

    Dumbbell shrugs

    W/2 x 100lb x 16

    Hammerstrength high row machine

    Sets of 5 from 100lb up to 170lb
    180lb 2 x 5
     
  20. RockMan

    RockMan Active Member

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    HAHAHA
     

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