Aron Wykle's Noobie Journal [Archive]

Aron Wykle

09-22-2005, 09:06 PM

Hey, i'm new to the forums, but i've been working out for about a year now. I started out doing bodybuilding type workouts. I was working 1 muscle a week for at least 20 sets a workout. Latelly i've decided to change up my workout so i decided to do the workout below on monday-wed-friday, and do cardio tue-thur-sat. I'd love to get some advice from you guys, who know at least 100times as much as i do.

Thursday- Trying out the workout, because i'm planning on doing it next week. I'm hoping i actually get sore from a 1 set workout. :(

My back was soar today from doing Jeff Vanco's squat/deadlift workout, so i felt pretty soar.

Smith Machine Squat- 135X4reps 185X2 135X2 (only enough time to take off the 25lb plates)

Leg Extensions- 140X11 (need to up weight)

Leg Curls- 90X10 (need to up weight)

dumbbell pullovers- 20X8 25X11 (need to up- will use barbell, for more lbs)

arnold press- 25X10 (warmup-don't have bigger dumbbells)

smith machine military press- 95X10 (need to up)

seated rows- 90X11 (need to up)

smith machine bench press- 155X10 (need to up)

smith machine pully bicep curls- 70X4 50X8

Tricep extensions- 70Xmiss 50Xmiss 20X10 (extremelly easy)

Pullups- bodyXmiss

Pulldowns- 90X10 (extremelly easy)

Dips- bodyX10

Looking at these PATHETIC lifts is even more motivation to really get my act together.

Aron Wykle

09-22-2005, 09:26 PM

Oh yeah, and i forgot to post, i'm 16.

Patrick McGuffin

09-23-2005, 07:45 AM

Aron Wykle

09-23-2005, 04:43 PM

welcome aboard! were you going to repeat that workout 3 times a week or split it up into different days? if you are looking at competeing in strongman i would also dl movements and bent over rows, were you planning on doing jeff vancos squat/dl program as one of your weekly workouts too?anyways nice to have you! i am also a teenager here, you can learn alot from the other guys on this board :)

i found this workout on the internet and they said to do it 3 days a week(mon-wed-fri). I used to do mon-chest tue-back wed-tris thursda-biceps
friday-shoulders saturday-legs, but this has gotten boring, so i figured i'd try this. i was planing on doing monday-lift tuesday-run//box wednesday-lift thursday-run//box friday-lift saturday-Mess around(Deadlift/cleans/squat)

Aron Wykle

09-23-2005, 08:50 PM

Friday- Ate good, but didn't workout at all.

Aron Wykle

09-24-2005, 06:14 PM

Saturday- felt like crap so i only did uper body. I wasn't even planning on doing anything untill monday, but thursday's workout didn't really count as a workout.

Smith Military press- 115X8 (stay)

Seated rows- 130X9 (stay)

Smith Bench Press- 175X7(stay)

Pulley Bicep Curls- 50X10 (up weight)

Tricep Extensions- 30X9(stay)

Pullups-BodyX0

Pulldowns- 120X8(stay)

Dips- Body+25lb X8(stay)

Need MAJOR improvement on all my lifts.

Aron Wykle

09-25-2005, 11:44 AM

Sunday- Was bored to i decided to go mess around outside. I did these lifts with really old rusty weights, because i can't deadlift on the smith machine.

Deadlift- 275X4 255X3 205X6 135X6 (No rest between/all the weight i have)

Clean & Jerk- 135 to chest, easy. Overhead pressed with some leg drive X2sets

I can't wait untill monday to really get started on this new workout i'm planning on trying.

Paul Neuhaus

09-25-2005, 11:57 AM

Aron, I know you're young. So, if you plan on doing clean n jerks, you should hook up with someone who help you with your technique on this lift. It's a lift that requires far more technique than the average guy thinks. You stated than on your O/H press, you used "some" leg drive. A jerk uses a lot of leg drive. Clean up your technique, and you'll be cleaning n jerking tons of weight in no time.

Aron Wykle

09-25-2005, 12:15 PM

Jamie.H.

09-25-2005, 02:10 PM

Nice to have another 16 year old aboard man. Stop knocking yourself down about your workouts, your stronger than me and we've been working out from round the same time, at least a year. And also as someone else posted earlier you need to add lots of rows into your routine man.

Jamie.H.

Aron Wykle

09-26-2005, 08:52 PM

smith machine squat- barX7 135X7 185X5

lex extensions-160X13 (most weight i can fit)

leg curls-115X8

dumbbell pullovers- 20X8 25X10

smith machine military press- 115X9
Monday- Excited to start this new workout.

seated rows- 130X12 (up weight)

smith machine bench press- 95X5 175X8

pulley bicep curls- 70x3 50X8

tricep extensions- 30X10 (up weigiht)

pullups- bodyX0

pulldowns- 120X9

dips- body+25X9

Mike Westerling

09-26-2005, 09:12 PM

Yeah, i have pretty horrible technique. When i o/h press it's really more of a strict press. I'm not that worried about it though, i'm really just doing them for fun.

Just to let you know....you should be worried about them. They are a far more important exercise than anything you can do on the smith machine. And don't worry about rusty weights either. Check out the pic of Jesse doing a behind the neck jerk with 500 lbs with rusry weights. Dont worry about your weights just add a rep here and a pound there and before you know it you'll be moving some heavy stuff! By the way, as far as one set training goes: the theory is good but one set of an exercise 3 times a week is not enough to get good technically at it. If you wanted to get good at shooting hoops you wouldn't just do 10 free throws every other day would you? I'm not saying take every set to failure and I'm not knocking anyone elses methods but I train teenagers all the time and they need plenty of practice on each exercise to get technically proficient. And, ask anyone moving any serious weight: without technique you will never get close to your full potential. My advice is find a competent coach who you trust and get them to teach you correct technique on squats, deads, bench, clean and jerk and bent rows. Then get to work on a good 5 sets of 5 program or a similar one laid out by your chosen coach. If someone had taken me aside and given me that advice when I was a teen it would have saved me years (if I was smart enough to listen) of wasted effort following bodybuilding routines from the magazines. Thank God the internet wasn't around back then or I would have been totally confused-lol. If you go on Jackals Gym's website they have a workout calculator that will calculate your weights based on projected maxes and lay out a whole routine for you to follow.
Good Luck!
-Mike

Aron Wykle

09-27-2005, 05:17 PM

I was really critical about that workout, too, but i was browsing the internet and it looked like a lot of people supported it. After doint he workout yesterday i'm not sore at all today and i'm starting to doubt if it'll work. I was thinking about going back to soemthing similar to my old workouts.

I was thinking either this:
moday- bench/chest(maybe some flys)
tuesday-lats/some rows
wednesday- deadlift/squat
thursday- incline bench/shoulders(everhead, upright rows, front raises)
friday- arms

or this:

monday- push(chest)
tuesday- pull(lats/mid back)
wednesday- legs
thursday- push(shoulders)
friday- pull(traps/lower back)

unless someone posts something agains this, i'll probably do the 1st workout for today, and work lats/mid back.

and thanks for all the advice, i apreciate it.

Aron Wykle

09-27-2005, 05:20 PM

and i've been shown how to do deadlift/c&j, but i'm really in-experienced with them. I know that the smith machine, alone, isn't as good as using other things, but it's all i have to work on :( and 275lb(with bar) of weight outside.

Morgan Guthner

09-27-2005, 06:55 PM

One thing I wish I would have done as a youngster is lifting odd objects (ie strongman stuff). Get yourself a copy of Brooks Kubik's book "Dinosaur Training" and read up - its full of good ways to get strong. Good luck with the training.

Aron Wykle

09-27-2005, 10:33 PM

tuesday- back

pullups- bodyX0

pulldowns-90X8 110X7 130X5 140X3 160X2

pullups- bodyX0

straight arm pulldown- 50X10 70X6 90X3

seated rows- 90X11 140X7 160X6 180X2

bentover rows- 135X5 155X4 135X4 115X5 95X8

Aron Wykle

09-28-2005, 09:29 PM

Wednesday- Squat/Deadlift

cleans- 3 sets 135X5

straight leg 3 sets 135X5

Smith Machine Squat Lockouts- 115X8 135X8 185X5 135X8 m

Deadlifts- 275X5 255X5 205X5 135X5

C&J- 3 sets 135X1 3 sets 115X5

Weighted 3-Way Incline Crunches- 3 sets of 10 with 45lb plate.

One of my friends came over and lifted with me today, and i'm feeling really sore alreayd. Can't wait till tomorrow to see how i feel.

Aron Wykle

09-29-2005, 05:50 PM

Thursday- I'm a bit disapointed today. Yesterday's workout didn't really hit me liek i was hoping it would. I also realized that i've gained 20lb this month, and that's ridiculus. I used to eat pretty clean, i drank NO soda at all, and i usually stayed around 2000 calories a day (+post workout shakes). I was drinking at least a galon and a 1/2 of water a day, and i had actually lost like 20lb(not really a goal, but i'm happy with it). After eating a whole tombstone pizza and drinking like 4 diet cokes i've decided i need to get on top of my diet. This is what i was eating before and i'm thinking of going back to something similar.

This is what i was doing:
breakfast- 1bowl cereal w/ skim milk. oatmeal ocasionaly, but normally cereal.

School- 1 slice of pizza(i'm thinking of not eating this, and taking an oat bar or something, instead.)

lunch- 1 chicken breast, or 2 turkey burgers. banana/apple if i have some.

Workout

post- workout- 1 muscle milk.

Dinner-**This is where i normally eat something bad** :( it's because i dont' really have anything planned for dinner... I'm thinking about just having liek an oat bar, or maybe having a muscle mile, or whey protein before i go to sleep.

Any opinions/Advice for my diet would be apreciated, because i dont' really know ANYTHING about what ih should be eating.

Patrick McGuffin

09-29-2005, 06:20 PM

i have the same problem as you and i just started dieting again myself(i slipped for about a month and gained a tonn)(scince my sophmore year i have lost about 50 lbs and then i got off track again)
-cerial can be verry 'iffy' if you are not carfull, dont eat anything that is sugary (ie:cocoa pebbles) and make sure it is something made from whole grain
-pizza is bad no matter how you look at it and it would be a good idea to switch it with something healthier(sp?) and with more protien,like a protien bar, peanutbutter sandwich(natural pb), jerky, chicken tenders ect. (if you look in the nutrition center i already asked about things i could bring ,its titled 'protien bars?'(if its your lunch at school i would opt for a whole meal)
-for lunch and dinner go for lean meat and some sort of carbs with a low GI(like brown rice and oats) and make sure to add vegtables

eating 5 or 6 meals a day is great for "not really knowing anything" so give yourself a little more credit,you seemed to know what you were doing wrong. add as much protien as you can, i try to go for 1-3 grams of protien per pound of bw which helps alot when trying to gain strength(gotta love proten shakes)

Aron Wykle

09-30-2005, 09:15 PM

Didn't work out yesterday, and i didn't end up falling asleep untill like 3am, then i had to get up at 5:30am to go to school. So i went to sleep as soon as i got home from school and i just woke up. I feel bad cuz i haven't worked out in 2 days, and i ate like crap. I've decided that starting tomorrow i'm going to follow my diet 100%. I'm planning on having a whey protein for breakfast, post workouot, and b4 i go to bed. I'll also add in a breast of chicken and a turkey burger or two. I'm making a resolution to stop driking pop, and all this damn pizza i've been having.

I've also convinced my dad to let me make some atlas stones(we have all the stuff already). So i'll be able to mess around with them on the weekends, and i'll hopefully be able to get some more stuff(eventually).

next week i'm going to do this workout.

monday-Deadlift/Squat
tuesday-Traps/midback/lats
wednesday-Shoulders
Thursday-Chest
Fridiay-Off
Saturday- Play with the stones that will hopefully be done, and i'll prolly do some C&J and forearm work(untill i get more stuff).

I have no idea if that workout's a good idea or not, but it sounds like fun to me :-/

Paul Neuhaus

10-01-2005, 05:22 AM

[QUOTE=Aron Wykle]Thursday- I'm a bit disapointed today. Yesterday's workout didn't really hit me liek i was hoping it would.[/QUOTE
I hope you're not judging the quality of your work-outs by how sore you are the next day. That's just a myth. I'm no personal trainer, so I can't explain the "science" of it. But, I get plenty of good work-outs without being sore the next day. Give your routine some time, at least a few weeks.
Judge the quality of your routine by how big and strong you get, not by how sore you get.

Aron Wykle

10-01-2005, 01:35 PM

i'm really exited right now. Me and my dad just got bac from home depot. We got 2 bags of portland cement, 2 75lb bags of sand, and the stuff for the mold. We're about to go to the walmart and get a big ball. I also got 3 50lb bags of sand. I'm thinking i'll duct tape 2 together, then i can press the 100lb bag, and teh 50. :)

Aron Wykle

10-03-2005, 08:19 PM

MONDAY:
smith machine bench- 135X5 155X5 175X5 185X3 205Xmiss 205Xmiss

smith machine incline- 135X5 155X5 175X3

smith machien close grip- 175X2 155X4 135X10 135X8

finished my mold for my atlas stone!!!

Aron Wykle

10-04-2005, 07:20 PM

tuesday-

got 150lb sandbag to my chest, then got it to my right shoulder, then chest, then left shoulder... 2 times...

got sandbag to chest, squated- 5 times X2sets

bag to knees- 3 times X2sets

carried bag as far as i could- 1 set

Aron Wykle

10-05-2005, 09:16 PM

wednesday:

seated smith machine overhead press- 135X1 135X1 95X5 115X5 135X3X3

dumbbell front raises- 20X10 25X6 3 sets

C&J- 135X1 2 sets.

finished pouring the cement for the atlas ball i'm making. Will prolly start chipping away everything in 2 or 3 days.

Aron Wykle

10-09-2005, 12:19 AM

saturday- took my stone out of it's mold today. I dont think i made teh cement wet enough, because i can see like layers of where i poured :-/ . but it still works fine, none teh less.

Just lifted stone about 9bazillion times.

Paul Neuhaus

10-09-2005, 06:48 AM

Have you weighed it?

Aron Wykle

10-09-2005, 10:46 AM

Have you weighed it?

I weighed it right after reading this post. And it weighed about 185lb.

Patrick McGuffin

10-09-2005, 11:30 AM

Aron Wykle

10-10-2005, 08:34 PM

monday- chest/tri

flat SM bench- 135X10 155X5 175X5 185X4 205X2 205X1

incline SM close grip- 135X8 155X4 175X2 155X5

standing barbell extensions- 3 sets

standing barbell extensions- 3 sets

standing pulley extensions- 3 sets

pushdowns- 2 sets

3 point situps w/ 45lb plate- 2 sets

standing pulley crunches- 2 sets

Ran on the treadmill for 20 minutes

Ate good today.

Aron Wykle

10-14-2005, 02:10 PM

tuesday-Squat//Deadlift

squat 135X8 155X5 175X4 185X4 205X3 225X3 245X2 205X4 185X4 175X5 155X5 135X6 115X25

was too tired to do any deadlift.

Boxing- 4 rounds with 2 rounds skipping.

_________________________________

wednesday-Back

wide pulldowns 3 sets

close pulldowns 4 sets

seated rows 4 sets

straigth arm pushdowns- 3 sets

pullovers- 2 sets

3 point abs- 2 sets

ab wheel- 1 set

grip

Aron Wykle

10-17-2005, 08:49 PM

sunday- shoulders

SM Military press- 95X6 115X5 135X2 115X5 115X5

SM Military press behind neck- 95X5 115X3 95X5

Plate Raises-45plateX6 25plateX12

________________________________

Monday-Chest/Tric

SM Flat Bench- 95X12 135X8 185X6 205X2

SM Incline Bench- 95X8 135X5 185X2

Barbell Tricep Extensions- 20X12 40X10 60X8

Rope Tricep Extensionis- 20X12 50X2 40X5

3Point Abs w/ 45lb Plate X2sets

5 Rounds On Heavy Bag

Aron Wykle

10-18-2005, 08:40 PM

Tuesday- Squat//Deadlift

Squat- 45X6 95X6 115X6 135X6 185X6 225X6

Boxing- 5 rounds on Heavy Bag

No Deadlifts Today

Aron Wykle

10-19-2005, 10:57 PM

Wednesday-Back

Wide Pulldowns- 50X12 90X10 140X5 180X2

Close Grippulldowns- 160X4 140X5 90X8 90X8

Seated Rows- 90X12 140X8 180X4 160X5 140X8 90X8

Dumbbell Pullovers- 20X12 25X12

3 point situps w/ 45lb plate X2 sets of 12

10 Minutes On Treadmill

Ab Wheel Thing- 2sets of 15

Bent Over Bicep Curls- 25X12X5sets

Aron Wykle

10-20-2005, 09:42 PM

Thursday- Shoulders

SM Military Press- 95X12 115X8 135X5 115X6 115X6 115X4

SM Behind Neck Military- 95X8 115X5 115X3 95X6

Plate Raises- 45X8 45X9 25X12(Over Head)

Shrugs- 95X12 135X12 185X10 205X6 225X5

Clean & Jerk- 135X2 135X2 155Xmiss 155Xmiss

No Cardio Today.

Aron Wykle

10-24-2005, 10:32 PM

Monday- Chest//Triceps

SM Flat Bench- 135X10 185X8 205X2+185X4

SM Incline Bench- 95X10 135X8 185X3

SM Close Grip Incline Bench- 185XMiss 155X3 135X8 95X10

Overhead Dumbbell Tricep Extensions- 5X12 20X10 25X8 20X5

Dumbbell Kickbacks- 5X12 20X12 25X10 20X8

Barbell Tricep Extensions- BAR + 20X14 20X8 30X5

I got 2 railroad ties and some steel pipes so that i can make a farmers walk this week :)

Aron Wykle

10-25-2005, 10:10 PM

Tuesday- Squat//Deadlift

SM Squat- 135X10 185X10 205X10 225X8 205X8 185X6 135X5

Deadlift- 135X8 205X6 255X3 275X2

Aron Wykle

10-27-2005, 12:16 AM

Wednesday- Back

Med Pulldowns- 50X12 90X10 110X8 140X6 160X4 180X2

Close Pulldowns- 180X4 160X4 140X8 110X8 90X8 50X5

Pullups- With feet on bench-2 sets of 4

Straight arm Pushdowns- 50X12 70X6 50X10 50X8 50X10

Pullovers- 20X12 25X12 25X12

Seated Rows- 90X12 140X10 160X6 180X4

Dumbbell bentover rows-20X12 25X12 25X12 25X12 25X5 25X5 25X5

like 45 minutes of grip//forearm work...

No Cardio

Aron Wykle

10-29-2005, 01:12 PM

Thu-None

Friday- Shoulders

SM Military- 95X12 135X6 95X10 115X6 135X4 155X1 (chin, not chest 4 #155)

SM Military Behind neck- 135X2 95X8 115X6 135X3

Standing Rows- 95X10 115X6 135X2 95X6 115X4

Dumbbell front raises 90degrees- 20X12 25X12

Plate Raises above head- 45X10X2

Dumbbell Raises above head- 20X10 25X6

Dubbell side raises- 20X10 25X10 25X8 25X12

Aron Wykle

10-29-2005, 08:51 PM

Saturday-

1st time using the farmers walks i made...

farmers walk + 70lb- carries as far as i can 2wice... then held them as long as i could 3 times... (usually around 30 seconds, with slow count).

150lb sandbag- Lifted to ShoulderX2. Squated the bag 5timesX2sets lifted from ground 4timesX1set

200lb stone- lifted to shoulderX1. Lifted to chestX5 Lifted from groundX2

Walked on Treadmill with Highest incline for 35 minutes.

Aron Wykle

10-31-2005, 08:51 PM

monday- chest/triceps

didn't write down workout today, but i'm trying to remember them right now while i'm drinking my muscle milk :)

SM flat bench press- worked from 95lb to 205lb for 2 reps then put on 185 and did 6 more.

SM Incline bench press- worked from 95lb to 185lb for 3 reps then 135 for 6 more.

Standing barbell tricep extension- bar+10lb worked up to 30lb

dumbbell tricep extension- 20lb to 25lbX2sets

dumbbell kickbacks- 20lb & 25lb

pushdowns- 50lb on pulleys to 80lb on pulleys then back down to 50lbs

rope pushdowns- 50lb to 70lb down to 20lb on pulleys

rope overhead extensions- 30X8 40X12

didn't do any cardio today.

Aron Wykle

11-01-2005, 08:47 PM

tuesday-squat/deadlift

SM Squat- 135---> 225X8 ---> 135... (in 20 lb increments) then i did a 20rep squat with 135...

i was too tired to do deadlifts :( .. i'll make sure to do them 1st next week.

i'm looking into losing some weight. i'd like to drop to about 210lb from 250lb. I'm thinking i could do this in like 6 months, but i think that might be too fast.

_______________________________________
2morrow i'm hoping to do this routine:

oat bar/oatmeal & 100% whey protein shake

school lunch: an oat bar or 2

1 chick breast in burito w/ salsa + ranch

workout

1 muscle milk

something b4 i go to sleep, probably a chicken breast or a muscle milk.

_______________________________________

i'm not sure if this is the best routine to do, but i know it's less than i've been eating.

Aron Wykle

11-06-2005, 09:13 AM

wed-back

too lazy to type out... did a LOT of rows and 9 sets of pulldowns

_____________________________________

thu/fri-None

________________________________

Satuday-

farmers walk with 2 45lb plates each- 3 caries, 3 holds

incline bench press(almost a military press)- 135X14 135X12 135X10

duct tape bag- shouldered 3 times

200lb stone- shouldered 1 time, failed shoulder 2 times

boxing- 5 rounds

____________________________________

Sunday morning- just ran for 15 minutes, then i did a bunch of jump squat and lungs.

Aron Wykle

11-07-2005, 08:50 PM

Monday- chest/triceps

SM Flat bench- 135--->225X3

decline cable flys- 3 setsX10

standing decline cable flys- 3 setsX10

bent over standing cabl flys- 3 setsX10

dumbbell overhead extensions- 20X12 25X10

dumbbell kickbacks- 20X12 25X12

overhead barbell extensions- 60X10 60X5 50X8

cable pushdowns- 50X7 25X12

i'm suposed to get my ironmind grippers in the mail 2morrow!!!

Aron Wykle

11-09-2005, 05:50 AM

Tuesday- Squat/DEAdlift

Squat- 135X20X1 i barelly made it up on the last one >:|

Deadlift- 135X6 205X3 255X3 (all the weight i have) :(

50 situps

14 3point situps w/ 45lb plate

boxing- 2 rounds

Aron Wykle

11-09-2005, 09:35 PM

Wed-Back

pulldowns- 50lb ---> 160 (lbs on pulley)

pulldowns: Same weight but close grip

seated rows- 90lb ---> 160 (lbs on pulley)

bent over barbell rows- 60lb X20 X2sets

bentover dumbbell rows- 20X12 25X12

hammer curls- 20X12 25X12

21s- 20X21 25x21

PINCHED SOME PLATES AND HELD SOME DUMBBELLS AND GOT MY GRIPPERS!!!

Aron Wykle

11-10-2005, 08:19 PM

Thursday- Some friends came over and we had a little mini-strongman comp.

Farmers- about 140 per hand. Carried for about 100ft with 4 turns.

Bench- 135lb- 22reps

Deadlift- 275- 6reps

Squat- 155- 29reps

this is all we were planning on doing, but it was a lot of fun, so we did everything we could think of :-/

Pullups- 1 (only event i lost) ;)

Pushups- 26 in 30 seconds

overhead- 115X12

cheater curls(i was STRONGLY against doing these) 115X7

Patrick McGuffin

11-10-2005, 08:23 PM

sounds fun but... where was the stone lifting?

Aron Wykle

11-11-2005, 10:18 AM

sounds fun but... where was the stone lifting?

we lifted the stone, but we had no platform. We just did who could get it higher up on their body. i got it to my shoulder and lifted it maybee 4 inches into the air. one of my other friends got it to his chest, but that was it.

Aron Wykle

11-13-2005, 12:12 AM

saturday- Grip& Neck Work.

front, back, and side neck bridges.

squeeze tennis ball

3 sets 12 on small grippers

3 sets 2 on #1 gripper (2 is really 1 1/2)

attempt on #2 gripper

#1 gripper hold

small gripper hold

tennis ball squezzes

25 pushups

20 reps on small grippers...

I did all this as i was posting it on this sight :)

Aron Wykle

11-14-2005, 08:17 PM

monday- chest/triceps

more chest/tricep work than i want to type. >:|

Aron Wykle

11-15-2005, 07:16 PM

tuesday- Squat/Deadlift

i'm planning on going to that lightweight arizona strongman thing, so i figured i'd man up and carry my weights back and forth to find my max.

Squat Lockout- 225X1

Squat-295X1 345Xmiss Put on Belt- 345Xmiss 225X6

Deadlift-345X1 395X1 tried it again, but missed. 295x1 295x3

Good mornings- 135X10X2

Aron Wykle

11-17-2005, 02:59 PM

wednesday-back

felt REALLY bad, yesterday. and i feel WORSE today, it really sucks cuz this is my 1st day at my job :( . i still got some work in yesterday, though. I'm not going to do anything today.

Pulldowns- 4 sets(1 warmup 3 heavy)

Seated Rows- 4 sets(all heavy)

Grip work.

Aron Wykle

11-19-2005, 12:40 PM

only trained gip/neck thurs/frid cuz i felt sick.

Sat- Events

Log simulation- push press-155X1 165X1 175Xcouldn't clean it, but i think in could have pushed it.

Arm over arm- didn't really know what to do, so i did some rows. 175X8

Farmers- 30lb implement+ 140lb. 170X75ft in about 20 seconds w/1 drop 1 turn.

120lb farmers- 100ft in less than 15 sec w/ 1 turn

Deadlift- 345X2

stones- lifted 150lb sand bag 3 times then 190lb stone 3 times, all in a row.

Aron Wykle

11-23-2005, 10:28 PM

Tuesday- worked out chest w/ a lot of close grip and heavy incline. i think i hurt my front delt, though :( .

Wednesday- switching over to a more olympic lifting routine. barelly any idea what to do :-/

quater squat/calf raise- 135X14X3 155X12X3 175X10X2

Abs- 10ofEach- full situp- half situp(top)- half situp(bottom) crunch- half situp(top)- crunch- half situp(bottom)- jackknife

overhead press- 85X14 85X4 (delt was hurting too bad to do any more :(. BARX6X8

preacher curls- barX14X8

Squat- 135X14 155X12 175X10 155X10 135X8 155X10 175X10 135X12

Aron Wykle

12-01-2005, 07:45 PM

sunday- chest/triceps

monday- squat/deadlift

tuesday- back

wednesday- 10 minute run, heavy sprints. boxing- 3 rounds

thursday- bench- 225X3 squat-225X3 (didn't feel like doing more, cuz legs were sore from running yesterday) deadlift- 395X1X3

Grappling.

Aron Wykle

12-29-2005, 10:07 PM

haven't posted my workouts in a while, but i've been writing them down.

This week's workouts:

12/26: Squat
135X12X2
185X7
205X7X2
255X3

SLDL-
135X12
185X11X2

__________________________________________________ ________

12/27: Bench Press Day

Close Grip(Inside rings)
135X10X3
185X2

Dumbbell Bench Press
60X6X3

Dumbbell Flys
30X10X3

Atlas Stone: lifted over a tree trunk
190X45"X4
150X65"X1

Aron Wykle

12-29-2005, 10:22 PM

12/28:Grip & Back Day
store gripperX12(L)X12(R) \\(L)X3 sets
#1X0(L) X6(R)X3
#2X0(L) X3/4, 1/2(R)

Gripper Holds:
1X15sec(R)
store gripperX1:00(L) X 1:00(R) 35sec(L)

Cleans:
135X5
185XmissXmiss <---Dissapointed
155X1X2

Deadlift:
235X1
295X1
345X1
395Xmiss <---Dissapointed
225X8reps, then 9 reps
295X3

BB Rows:
135X8X3
185X4

DB Rows:
30X12
60X10X3

Atlas STones:
190X45"X4