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Messages - LT3976

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BW:  184.2

Haven't posted in a while, but have been pretty active.  Workouts have been short and explosive...similar to neural charge (Thibadeau) or X-factor (Holler).  Trying to undo years of weight-based workouts and get some athleticism back.  Also been having a second workout for health.

Yesterday's workout:

Workout 1:

A1.  Hurdle hops
A2.  Muscle snatch
A3.  Speed Russian lunge
A4.  Lying med ball chest throw

4 cycles through

Workout 2:

A1.  Calf raise
A2.  Tib raise
B1.  Band face pull, to external rotation, to press
B2.  Band reverse sweep
B3.  Band overhead flexion/extension (reaching back as far as possible)
C1.  Patrick step up on 4 in box
C2.  VMO bounces
D1.  y-stretch
D2.  t-stretch

2-3 circuits of each, high reps, trying to get ankles, knees and shoulders in good shape.  Felt great after this

Extra workout:

A1. Forward/backward sled drags
B1. Calf raise with 3 sec hold at top
B2. Wall tib raises
B3. Front plate raise to overhead


A1.  Calf jumps x 50 (5 sets)
A2.  Hip swings x15 (4 sets)
A3:  Shoulder swings x15 (4 sets)

A1.  SL calf raises, with hold at top, 3 sets x amap
A2.  Tib raises, 3 sets x amap
B1.  Patrick step up on a 4 inch box, 2 x 12
C1.  Dips, 3x3
C2.  Chins, 3x3

Progress Journals & Experimental Routines / Re: 40x40
« on: November 22, 2019, 02:19:13 pm »
I'm not following their program to the letter....took some of their concepts and exercises and kinda made it mine.

What's the superhuman workout look like?

Progress Journals & Experimental Routines / Re: 40x40
« on: November 21, 2019, 06:36:52 pm »
which program are you doing?


A1.  Calf jumps
A2.  Hip swings
A3.  Arm swings

A1.  SL calf raises, working bottom to mid position
A2.  Weighted tib raises, with full pf stretch
B1.  Split squat on 4 in box, mid to bottom position
C1.  Incline DB press
C2.  Scap pullup

Fell off the bandwagon for a bit, but I'm back now.  Gonna see if I can stick with this for a while....thinking that logging will help.


A1. Forward and backward sled drags
B1.  Calf jumps
B2.  Hip swings
B3:  Shoulder swings

A1.  Heavy calf raises, focusing on top contraction
A2.  Tib raises
B1.  Patrick step up on a 4 inch box
C1.  Dips
C2.  Chins

Progress Journals & Experimental Routines / Re: 40x40
« on: November 21, 2019, 04:18:07 pm »
I had pretty much the same epiphany....not really following the ATG workouts to the letter now, but definitely using their movements to get my ankles and knees right.

Has it really been almost 2 weeks since I've logged?

Life's been hectic, but managing to get some shorter sessions in 4-5 times a week over the last 2 weeks.  Been doing only 'low' type sessions, more of a gpp/get healthy phase.  Typical format has been:
warmup:  forward and backward marches, skips, hops, etc
banded running in place or some type of hop (mostly ankle bounces) for 30 sec, with either abs or pushups in between sets
upper body: hi rep shoulder/upper back/arm work
atg ankle exercise/tib raises/shoulder dislocates

feeling good, will stick to this basic format for another 2 weeks or so before I start to incorporate more 'hi' sessions with sprints/throws/jumps and heavier weights

BW has been holding steady at 178-181 every day


BW: 181

rest day


BW:  179.2

Low day:

Warmup:  forward and backward marches, skips, hops, etc

Banded tempo runs x 5 sets
Jump rope x 5 sets
various shoulder and ab work in between sets

ATG ankle exercise
Shoulder dislocates
Ankle flossing


BW: 179

Hi day:

Warmup:  forward and backward marches, skips, hops, etc

A1:  Banded sprints, 3 x 6 secs
B1.  Approach jumps, RL x 3, LR x 3
B2.  Lying med ball throws
C1.  Squat, 2x3  (185)
C2.  Depth jumps x4
D1.  Bench 2x5 (155)
D2.  Plyo pushup x 6

ATG ankle exercise
Shoulder dislocates


BW:  182.2


Warmup: forward and backward marches, skips, hops, etc

Sprints:  buildups to 10 meter fly x 2

Hi/lo pogo jumps x 2 sets
Med ball chest passes x 2 sets
2/1 pogo jumps x 2 sets
Rotational med ball throws x 2 sets

Squat 2x2
Bench 2x3

ATG ankle exercise
Shoulder dislocates

Good workout today.  Achilles feeling better.  Sprints felt good, body not used to being at top speed.  Lots of room for improvement.  Jumps and throws felt good.  Getting coordination back for power exercises.  Squat and bench are just for general strength...nothing too heavy, just to get a stimulus


BW:  181.6

Workout 1:

Warmup=forward and backward marches, skips, high knees, etc

Banded run in place - 5 sets
Jump rope - 5 sets
Upper body circuit weights, high reps

Workout 2:

SL standing iso
pushup iso
BSS iso
Scap pullup
Calf iso
Ab work

Today was a 'low' day.....higher volume, low intensity.  Achilles was a little tight this morning, but felt better as I got warmed up.  Will see how I'm feeling tomorrow.  Warm-ups are basically the same for low and high days, just some generic bouncy type stuff to get the blood flowing.  I have no issues with doing back to back low days if I feel that's what my body needs.


Haven't journaled much lately, workouts have been haphazard.  Taking a break from the ATG stuff, the KOT squats aggravated my knee, and I want to add in more jumping into my workouts.  Just ordered 'applied sprint training' by James Smith the other day.  About 1/4 of the way through it.  Good explanation of Charlie Francis type workouts, but it's a tough read.  Also just got 'speed strength' by Joel Smith, gonna start on that one next.

I really need to focus on my lower leg (foot/ankle/calf) strength and elasticity, aerobic conditioning and shoulder health.  Started a high/low type set up yesterday, so we'll see how it goes.

BW:  didn't weigh

Workout 1:

Warmup:  marches, skips, high knees....forward and backward

Was planning on a few short sprints afterward, but achilles felt tight, so did some ~30 meter buildups instead

Hi/lo pogo jumps
Med ball chest pass
2/1 pogo jumps
Rotational med ball throws

Squat 3x2
Incline Bench 3x3

ATG ankle exercise
Shoulder dislocates

Workout 2:

SL stand
ISO pushup
Scap pullup
ISO calf


BW: didn’t weight

A1. Pigeon stretch x 60 sec
A2. Weighted butterfly x 10, 30 sec stretch on last rep
A3. Jefferson curl x 10, 30 sec stretch on last rep
A4. SL hip flexor x 20
A5. Split squat x 10, 30 sec stretch on last rep
A6. QL x 10

Not much time or energy today.  Was supposed to run through the circuit 3 times, but only did once and called it a day. 

Workout 2:

ISO calf top position
Eccentric calf
Depth drops
ATG ankle exercise
Shoulder dislocates
Face pulls
Incline db curl

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