Stencil's Journal

[stencil]

Want to start journaling again. Was on vacation and then got sick, but I've been at it the whole time pretty much.

I do martial arts twice a week for 2 hours each session. This consists of a plyometric and body weight warmup for about 30 minutes and then 90 minutes of sparring, forms, and other exercise. Great cardio and great for agility.

I'm doing a 3-day split on other nights (I can't, for the life of me, get up to work out in the morning):

Back / biceps
Yates rows / low rows
Pulldowns / pullups
DB curls
BB curls / cable curls / hammer curls
Shrugs

Triceps / chest
Flat bench
Incline / decline DB press
Skullcrushers / pushdowns
Dips / weighted dips
Crossovers / flies

Legs / shoulders
Squats
SLDLs
Calf raises
Shoulder press
Reverse flies

[maverick]

Where's the deadlifts? Other than that, looks like a good start. No ab exercises?

[stencil]

Originally Posted by maverick

Where's the deadlifts? Other than that, looks like a good start. No ab exercises?

SLDL = stiff-leg deadlifts

As for abs, I do that twice a week during martial arts, plyometrics, medicine ball decline situps, and crunches.

Last night:
Yates rows: 135 x 8, 175 x 8, 205 x 6, 205 x 6
Pullups (bodyweight, wide-grip): 6, 6, 5
Shrugs (DB): 85 x 12, 85 x 12
DB Curls: 30 x 8, 40 x 6
Cable curls: 90 x 8, 90 x 8

[maverick]

Originally Posted by stencil

SLDL = stiff-leg deadlifts

I meant standard deadlifts. Its one of the best compound exercises there is. SLDLs are primarily hamstrings where standard deadlifts will work your core, quads, glutes, traps, grip, and others.

[stencil]

Originally Posted by maverick

I meant standard deadlifts. Its one of the best compound exercises there is. SLDLs are primarily hamstrings where standard deadlifts will work your core, quads, glutes, traps, grip, and others.

True, and I've done them before, but I just don't seem to have a good place to do them in my routine. Leg day, with the squats and SLDLs, the last thing I could do after that would be standard DLs. I'd be dead.

When do you do them?

[maverick]

First exercise in my back routine.

[stencil]

I'll give that a try, but I think I'd be worried about leg DOMs the next day during martial arts, which can be a deal-breaker.

As for last night, brutal class, getting ready for my test on Thursday night.

[stencil]

Thursday night's test was brutal. But I passed! Next test will be for black belt.

Saturday:
Bench press: 135 x 8, 185 x 8, 205 x 6, 205 x 6
Incline DB press: 65 x 8, 65 x 8, 65 x 8
Skullcrushers: 85 x 8, 105 x 8, 105 x 7
Weighted dips (+35lb): 8, 6, 6
Cable crossovers: 65 x 8, 70 x 8, 70 x 8

[stencil]

On Saturday:

Yates rows: 135 x 8, 205 x 8, 205 x 8, 205 x 8
Wide-grip pulldowns: 165 x 8, 180 x 6, 180 x 6
DB curls: 35 x 8, 35 x 8 (hammer), 35 x 6
DB Shurgs: 85 x 12
Plyometric decline crunches w/ 5kg medicine ball

Tonight:
25 min HIIT

[stencil]

Flat Bench Press: 135 x 8, 205 x 8, 205 x 6, 205 x 6
Decline press, lever: 180 x 8, 200 x 8, 200 x 8
Flat bar pushdowns: 130 x 8, 140 x 8, 140 x 8
Dips (bodyweight): 12, 12, 12

[stencil]

1.5 hours of martial arts last night. Had to teach the class and pushed everyone a bit harder than usual. Was HOT! Felt good.

[stencil]

This weekend:

Squats: 135 x 10, 225 x 8, 295 x 6, 295 x 7
SLDL: 135 x 8, 225 x 8, 225 x 8, 225 x 6
Seated calf raises: 180 x 10, 180 x 10, 180 x 10
DB shoulder press: 55 x 8, 55 x 6, 55 x 4
Reverse flies: 20 x 8, 20 x 8, 20 x 8

Tonight:

Lever low rows: 140 x 8, 160 x 8, 160 x 8
Wide-grip pullups, bodyweight: 6, 6, 5
DB Curls: 35 x 8, 35 x 8 (hammer), 35 x 5
DB Shrugs: 80 x 12, 80 x 12
Leg raises: 20, 20, 20