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Old 12-26-2015, 07:54 PM   #1
powerturn11
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Default Hybrid Training Log

Here's my old log http://muscleandbrawn.com/forum/trai...ummer-cut.html decided it was time for a new log with my new routine and home gym setup. Definitely want to gain muscle but training for pure muscle mass is not my only goal these days. Healthy joints, back, and a trim waistline is much more important to me these days. I do a mix of barbell, bodyweight, suspension, and rope training. My goal is to get 2 "weight" training sessions a week and 3-4 TRX/rope sessions per week. That's been my routine for the past several weeks. During all of my workouts my goal is to keep my heart-rate above 120, so I keep the pace moving to never allow the heart rate below 120.

Here was today's workout, moving quickly to keep the heart-rate in the zone:
Bench
Full pyramid up to 3 rep max then pyramid down to 3 x 10

One arm rows
5 x 10 (never used a heart rate monitor before a few weeks ago and I was curious what my heart rate was during a weight training routine, I've always worked fast, and I wasn't surprised to learn that during one arm rows my rate shoots above 140 I rest until I reach about 120 and then hit it again.

Incline dumbbell curls / dumbbell shrugs (superset)
4 x 10 / 4 x15

Calf work
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Old 12-26-2015, 08:11 PM   #2
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Cardio bench pyramid and rows?! Too brutal, I quit!
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Old 12-26-2015, 08:37 PM   #3
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Quote:
Originally Posted by yangwenbin View Post
Cardio bench pyramid and rows?! Too brutal, I quit!
I don't know about that, I've seen your brutal workouts.

Funny thing though Being older and not training for pure strength for several years now I hit a pretty decent bench today. I hit an easy 315 x 3 today and I haven't benched for almost a month. That suspension training is no joke. The stability and core strength I've gained is paying off, and I'm lighter than I've been in years.
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Old 12-27-2015, 07:45 PM   #4
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3 plates for reps after a month without benching?! Awesome mate!
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Old 12-28-2015, 08:49 PM   #5
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Back attack:

Neutral grip pulldowns
4 x 10

HS row
4 x 8-10

Meadow rows
4 x 8

Stretchers
3 x 12

Dumbbell pullovers
4 x 15

Highest volume I've done in along time. Feels good to get in a gym. Love the home gym setup but sometimes it's easy to dog it.
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Old 12-29-2015, 04:51 AM   #6
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Great volume on that back session! What are Stretchers?
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Old 12-29-2015, 01:34 PM   #7
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Quote:
Originally Posted by yangwenbin View Post
Great volume on that back session! What are Stretchers?
Here you go.

http://youtu.be/VNmXe_oYSbw
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Old 12-29-2015, 07:26 PM   #8
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Leg day; those who know my story know what's up.

Leg curls
5 x 10

Leg press
4 x 12

Bulgarian squat
4 x 6-8

Leg ext
3 x 15

Hypers
3 x 15

TRX stretchers and elliptical to finish
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Old 12-31-2015, 12:29 PM   #9
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A little gunz 💪 training before an entire day filled with college football😄😄

Pushdowns / reverse curls (superset)
5 x 12 / 5 x 10

Overhead rope ext / preacher curls (superset)
4 x 12 / 4 x 8-10

Incline ez bar ext / seated incline curls (superset)
3 x 12 / 3 x 10 (3 sec negatives)

Cable curls
1 x triple drop set

Dip machine
2 x 20
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Old 12-31-2015, 08:32 PM   #10
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Thanks for the video!
i think Bulgarian squats are a great option in your case.

Happy new year, bro!
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