The Big 250

[Morgan Guthner]

I had this journal going on another site and wasnt getting any critiques or pointers - figured this would be the place for it. My goal is to clean and press my 250lb sandbag. My best so far is a 230ish bag (havent weighed them). Heres a vid of my best so far http://www.putfile.com/media.php?n=23084 Heres a few photos of my training bags.

[SBaier]

That vid of you pressing the bag is awesome. I've messed around a little with sandbag training, and know how much the transition between the clean and the press can kick your *ss! Great job. The only thing I would recommend is use more leg drive - I thought I was good with my leg drive, but then a training partner of mine (Eric Hammer) taught me to really over exaggerate my drive. My push press just took off after that - think about your leg drive next time you press those bags!!

[patrick w.]

nice clean and press.

[Morgan Guthner]

Thanks for the tip Shawn!

[Morgan Guthner]

05-27-05

Did some sledge levering today - various levers and rotations with an 8lb hammer. Also levered a 12lber to the nose (tad sloppy), but it was a PR.

[Morgan Guthner]

06/01/05
I decided to switch up my routine a bit. Gonna try a lower body day (mon), an upper body day (weds) and an event day (fri). Tues/thurs/sat I'm gonna focus on grip, some cardio and extra work for weak areas.

Front Squats - Barx3, 135x10, 185x7, 225x5, 275x1x3

BB Hack Squats - 135x3, 185x3x2, 225x3

GHR - Bodyx12, Bx12, Bx10

Rev Hyper - 100x10x3

Rev Hyper Leg Curl - 100x10, 110x10

First day of front squats - gonna take a few weeks to get the wrists stretched out some. The hack squats were awkward - very hard to get my fat ass out of the way - focus on driving hips next time. The RH leg curl is a new exercise I got from elitefts articles - seemed okay, but very limited range of motion.

[Morgan Guthner]

05/31/05 - Grip work

3" Crusher DL (Fat Bastard revolving handle) - 45x2, 90x1, 135x1 (right only), 115x1 (left)

G-Rex 2-Hand (Sorinex grip machine) - 90x10, 135x6, 180x6, 225x3, 225x2

HG400 - Rx11, Lx2

G-Rex 1-Hand Negatives - 180x1, 180x1

Tried sledge cardio - my hands were toast - couldnt hold onto the hammer.

On the one hand negatives I squeeze up w/two hands then hold with one. I let the weight open up my hand. Brutal on the hands, save it for last. Heres a video of the HG400 right hand http://www.putfile.com/media.php?n=HG400reps11

[Morgan Guthner]

06/01/05 Upper Body

Seated Log Press - 70x6, 120x6, 160x5, 210x1, 250x3/4, 250x1 (PR)

Log Bench - 160x6, 250x5, 340x3

Standing Axle Press (weight suspended by chains) - 120x3, 170x1, 170x4

Axle High Pulls - 120x5, 170x2 (tough on shoulder joints - stop here)

2" Bar Lat Pull - 225x8, 245x5

CSR Rows - 135x8x3

Pretty good workout for me - I was trying to simulate the safe overhead press with the suspended weight on the axle - this one will really help with the sandbag pressing - very unstable. Heres a video on how I set it up http://www.putfile.com/media.php?n=AAchains

[Morgan Guthner]

06/02/05 Neck/Wrist

Neck:
Cable rear - 55x10, 75x10, 95x1
Plate front - 45x10, 45x15
4 Way (bands) - Avgx1, Strongx1

2" Roller wrist curls - 55x10, 75x7R/5L, 65x7R/6L
Formulator ext - 25x10, 25x6

Bending - 1/4" x 7" crs - 90 degree bend

Sledgework - Various levers and wrestling w/an 8lber

2" Wrist Roll (smooth metal roller) - 135x1, 180x1, 225x1

Good workout - Havent done any bending in a long time and it shows. The last wrist roll was an anything goes to get it up roll - completely fried my forearms. I finally got the 8lb hammer up wrestling it (w/a little body english). Heres a few photos:

[Jacob Sauter]

05-27-05

Did some sledge levering today - various levers and rotations with an 8lb hammer. Also levered a 12lber to the nose (tad sloppy), but it was a PR.

Thats great! I can do that, its funny seeing my friends try after I do. Good thing they're fast, or it would smash their face hahaha

[Julie Havelka]

Hey Morgan- wow, looks like some great workouts you are having. Tod and I did some grip and neck work last night at the gym. We'll fill you in on our workouts when they become more interesting. LOL Anyway keep up the great work.

Julie

http://www.juliehavelka.com

[Morgan Guthner]

06/03/05 Event Day/Misc

18" Axle DL (knuckles forward) - 125x8, 175x6, 215x1, 305x1, 400xHover, switch to over/under grip 400x1

Sandbag C&P (one clean/strict press) - 150x5, 174x4, 200x2, 220xclean only

Farmers Walk (2" Handles/one turn) - 200x50feet, 250x50feet

Crappy workout - felt drained. I really suck at deadlifting, trying to improve it. I have a bad low back so I figured I'd use a thickbar so my hands would give out before my back - work harder on these. Sandbags sucked. The farmers were pretty good - I dont do them very often so I thought I'd start now. Heres a vid of the 250 - http://www.putfile.com/media.php?n=2Farmers250a Thanks for the comments Julie.

[Tod Becraft]

Damn, nice turn with the 2 inch handles.

[Morgan Guthner]

06/03/05

Was bored so I decided to go back to the gym (backyard) and do some extra arm work.

EZ cable curl - 100x8

EZ bar curl (weight suspended by chain) - 50x10, 100x1, 70x8, 70x7, 70x5

EZ laying cable ext - 90x10x2, 100x8, 100x6

Suspending the weight off the bar by chains kicks ass - gonna start doing this with other lifts.

[Tod Becraft]

Morgan,
Saturday I hooked up my bands on the power rack and worked the sides of my neck like you are doing in the picture. It worked great! until now I wasn't able to properly train the sides of my neck I was only hitting the back and front. I like how the bands keep the constant tension on the neck and really tries to pull your head down when at the top of the movement, the resistance on the way down (eccentric) is just what I was looking for. Thanks for the tip.

Tod

[Morgan Guthner]

Another exercise I do is to bridge on a swiss ball (only the knees so far) and rotate the head - It hits the rotational aspect most neglect - I'll show you when we meet up next.

[Morgan Guthner]

06/06/05

Front Squats - 135x6, 185x5, 225x5, 275x1x3, 285x1

GHR - Bodyx10


Felt like shit today - still am very sore from Friday's farmers walks. Finished the workout by filling up my new stone mold w/concrete.

[Jay O'Neill]

Very informative workout plans. You have a great training facility and lots of nice toys. Keep up the good work! :YR:

[Morgan Guthner]

06/07/05

8" Log C&P (one clean/push press) - 75x5, 125x6, 165x3, 215x1, 255xMissed Lockout

Axle Press (strict/weights suspended by chain) - 125x5, 175x4, 175x2, 185x1, 200x1 (PR)

CSR Row - 160x9, 185x4, 160x7

EZ Curls (chain suspended) - 75x8, 95x8, 95x5

EZ Cable pressdown - 100x10, 120x10, 120x7


Still struggling with the push pressing - absolutely smoked 215 (the momentum carried it to lockout) and barely got 255. Need to work on these big time. I really like suspending the weight off the bar w/chains - hits the core hard, which I need bad.

On a side note - I think I got a line on 25' of 2-3" anchor chain. The guy wasnt sure on the price but said he'd make me a deal. I hope it works out as I really need some of this and it aint cheap. Heres a video of my last log press, any feedback would be appreciated http://www.putfile.com/media.php?n=8Log255

[Morgan Guthner]

06/08/05 - Grip work

2 Hand Plate Pinch (45's w/a bar run thru) - 90x5, 140x8, 140x8, 140x6

G-Rex (two hand) - 90x10, 135x10, 180x5, 225x3, 250x1 (sloppy), 180x7, 180x4, 180x3, 180x2


Good workout - the G-Rex really frys my hands.

[Jacob Sauter]

Whats the G-rex?

[Morgan Guthner]

Grip machine from Sorinex https://secure.directus.net/sorinex/pics.asp?x=69731wn2003.jpg

[Morgan Guthner]

06/09/05

Wanted to drag my new anchor chain, but it scrapes the crap out of my driveway. Decided to do a loading event with them instead.

Grab link, press overhead and walk 50ft then drop x 8 trips (rest) Farmers walk the links back to the shop. Forgot to time. Kicked my ass - I'm really out of shape. Kills the grip, arms and shoulders. It also gets me breathing heavy which is the goal.

[Morgan Guthner]

06/10/05

Incline axle bench (chain suspended weight) - 125x8, 175x6, 215x5, 265x1, 215x6

2" Bar lat pull - 200x8, 210x8, 220x8

CSR Row - 135x8x2, 135x6

2" cable pressdowns - 110x10, 110x7

Ez cable curls - 90x10

265x1 incline was one of the hardests lifts I've done - the weight hanging off chains really makes the bar wobble. Felt really drained after the benching. Need to get in better shape.

[Morgan Guthner]

06/11/05

BB wrist curls (behind back) - Barx10, 95x10, 135x10, 135x6

BB ext - 65x10, 75x6, 85x2

Sledge levers - various front, back, sides

Wrist rolls (2" smooth roller) - 90x1, 135x1, 180x1, 90x5

GHR Situps - Bodyx15, Bx10

Forearms are on fire - decent workout. Need more work on the abs.

[Morgan Guthner]

06/12/05

30 min of walking w/a 75lb weightvest.

[Morgan Guthner]

07/13/05

Incline Bench (weight suspended) - Barx8, 135x8, 185x8, 225x6, 275x0, 275x0, 225x6, 225x5, 225x4

EZ curls (weight suspended) - 75x8x3, 75x7

Log curls - 75x8, 85x8, 85x7, 85x6

G-Rex (handshake-one hand) - 45x8, 55x8, 65x8R/6L, 75x5R/2L, 85x2R/1L


My body has been feeling drained and sore for the last week or two. I've been training singles for a year or so now - I think its taking its toll. I'm gonna switch to a more body building routine for a while. Gonna add volume each week. I also ordered a set of power hooks, so I'll be able to start training hard on the dumbells too. Cardio has been my bane - I'm going to try to include some sort of fairly short, intense cardio twice a week and a weightvest walk once a week. We'll see.

[Morgan Guthner]

07/14/05

Warm-ups - Rev Hyper - 50x15

Front Squats - 135x10, 185x8, 225x6x2, 225x1 (one min rest on the 225 sets), 275x1x2, 285x1

Belt Squats - 95x12, 115x8, 115x6

GHR - Bodyx10x3

BB Calf Raise (explosively) - 135x15x3

Ab Twists - Light band x 10 (ea way) x 2


My low back aint gonna let me do lotsa reps on the squatting - Just a hint of falling forward tweaks my back, so I'm gonna stick with singles. The one min rest sets w/225 really got the heart pumping.

[Mike Westerling]

06/09/05

Wanted to drag my new anchor chain, but it scrapes the crap out of my driveway. Decided to do a loading event with them instead.

Grab link, press overhead and walk 50ft then drop x 8 trips (rest) Farmers walk the links back to the shop. Forgot to time. Kicked my ass - I'm really out of shape. Kills the grip, arms and shoulders. It also gets me breathing heavy which is the goal.

.....very interesting. I like the way you think.

[Morgan Guthner]

06/15/05

BB Wrist curls (w/mini band) - 45x10, 100x10, 120x10, 140x5

BB wrist ext - 65x10, 75x8, 85x3

Sledge work - various levers

Wrist roll (2" smooth metal roller) - 100x1, 150x1, 200x1, 100x3

Walking - 75lb vest x 30min

[Morgan Guthner]

06/16/05

Military Press (chain suspended weight) - 45x10, 95x10, 115x8, 135x8, 155x6, 155x3

BTN Press (seated) - 135x8, 155x6 (shoulder pain - stopped here)

Band Lat raise (2 monster minis looped together) - 8, 7, 6, 4

Laying cable tri ext - 90x10, 100x10, 100x7

Cable pressdowns - 100x8, 100x7, 100x4

Ab twist - light band x 10 ea way


Shoulders feel good - the band lateral raises are one of the best shoulder blasters I've done - much better than db's due to the tension of the bands. They hit my traps pretty good too - try them with a pair of light bands if you think you're a stud. Heres how I set it up

[Morgan Guthner]

06/17/05

Rack Pulls Pin 5 (knee lvl w/mini bands) - 45x10, 135x6, 225x5, 315x3, 405x1x4, 455x1, 495x1

Pull-ups - 6, 4, 3

CSR Row - 145x8x2, 145x6x2

2" Lat pulls - 200x6, 180x9, 190x7

Rolling Thunder - 180x1, 225x1 (Right only - PR)

Heres a video of the rack pull - Please critique any form issues as I'm really trying to improve my deadlift. I figured I'd go a couple of weeks at ea pin and gradually lower the bar http://www.putfile.com/media.php?n=RackPull495

[Morgan Guthner]

06/20/05

Flat bench (start off pins, weight suspended by chain) - 135x8, 185x8, 225x6, 275x1x2, 295xF, 275x2

Incline DB bench - 60x8, 110x6, 110x4, 110x5, 110x4

Log curls (w/mini bands) - 75x8, 95x8, 115x3, 95x7

EZ curls - 95x8, 115x8, 135x3, 115x6

[Morgan Guthner]

06/21/05

Warm-ups - Rev Hyper - 50x17

Front squats - 135x8, 185x8, 225x6, 275x3, 315x1, 275x2, 275x2, 275x1

Belt squats - 115x8, 135x7, 135x5, 135x5

GHR - Bodyx10x4

BB Calf raise (explosively) - 135x10, 185x10, 225x10, 275x7 (tweaked back a tad - stopped here)

Ab twists - Light band x 10 x 2


Decent workout for me - the front squats are coming up well. I'm suprised how fast the wrists are adapting. Heres a video of a set (any tips would be appreciated) http://www.putfile.com/media.php?n=FSquat315

[Morgan Guthner]

06/22/05

BB Wrist curls - 45x18, 105x10, 150x10, 150x6, 150x3

BB Wrist ext - 75x10, 80x6, 70x7, 65x6

2" Wrist roll - 125x1, 160x1



06/23/05

Standing press (weight suspended by chain) - 135x6, 155x5, 185x3, 185x1, 185x1, 195x1, 205x1/2, 205x3/4

Seated DB Press - 60x8x2, 70x8, 80x6

Band Lateral raise - MM's x 8, 8, 7, 5

Cable pushdowns (vbar) - 110x10, 120x10, 120x8

Stand band ext (one arm) - MM's x 6, 8, 6


Shoulders felt real good - the pressing w/the chain suspended weight is really making my core/shoulders feel solid. Gonna stick with them for a few more weeks then try w/normal plates. The standing band ext are a really good tricep exercise. Its an exercise I copied from John Brookfields "fabled cables" book.

[Jay O'Neill]

hey morgan... can you get a pic or video of the standing press with chain.
thanks...

[Morgan Guthner]

Heres the vid I have - http://www.putfile.com/media.php?n=AAchains I bought a set of collars that have an eyelet welded on them to hook the chains to. I use 4 or 5 collars on ea side to space the plates out a bit so they wont hit my legs. I do it with my benching now too. Had to reduce the weight some when I started, but its coming back fast.

[SBaier]

I like the video ... I'm curious what your opinion is on that style of training - have you seen good results?

[Jay O'Neill]

cool... thanks a lot Morgan! Keep up the great work. I always read your woprk-out and Shawns as they are the most informative. :YR:

[Eric Hammer]

for some reason I cannot get it to play from the link. I would like to see it, is there some other way?

[Morgan Guthner]

I like the video ... I'm curious what your opinion is on that style of training - have you seen good results?

I've only been doing it for a few weeks now, so we'll see. It forces you to stay in a groove, otherwise the weight goes down. I've messed around a bit with lifting a traditional barbell after using the chains and it makes me feel a lot more solid. The standing stuff definately works the core harder.

[Morgan Guthner]

06/24/05

Rev Hyper WU - Bx15, 50x15

Rack Pull (#5 pin w/dbl lp minis) - 135x10, 225x6, 315x3, 405x1, 500xF

Rack Pull (#4 pin) - 315x3, 405x1, 455x1

BB Rows - 135x8, 185x5, 225x5, 275x5

2" Lat pulls - 180x8, 200x8, 220x8

RT - 135x1, 235x1 (right only)

Abs band pulls - LBx10x2


Good workout. I dbl looped the bands so I'd have tension from the get go - made a huge difference. Did a sloppy 235 in plates on the RT today also (huge PR). Heres the vid - http://www.putfile.com/media.php?n=RT235

The band pulls for the abs are a good exercise for the hip flexors and lower abs.

I attached some photos of the chain setup for those who cant see the vid. I got the collar from torque athletic. They're expensive ($50 something + ship) so I'd just make some or wrap chain around the bar.

[Morgan Guthner]

Got my new 3" bar from Brutestrength today - what a beast! Huge piece of 3" HD pipe w/the loading ends welded on - hard to believe it only weighs 30lbs. Gonna have to get another for some farmers walks w/3" full length bars - that'll make your hands strong.

[patrick w.]

man, this is a really great journal. I love all the videos and pics! Was that Iron Maiden I hear in the background of your last video.

[SBaier]

Morgan

It looks like you do a lot of shopping from Ironmind and EFS. Do you like that style of rev. hyper.?

[Morgan Guthner]

Other than one large order from EFS, the gym has been pieced together over the last few years. I didn't know there was another style of Rev Hyper. I have low back problems and its helped strengthen that area. I dont go heavy, as I seem to get more benefit from a strict lift than the loose, heavier style. Tod and Julie inspired me to start the gym and get into more or less a dinosaur/strongman workout routine.

Yes, that was Number of the Beast. My screen name on a few other boards is "maidenfan".

Shawn - for some reason this just came to me - are you referring to the Rev Hyper that you lock your feet in vs. mine w/the strap? If so, never tried it (would like to though).

[Jacob Sauter]

Thats a thick ass bar!

[SBaier]

Yeah, that is what I was refering to. My homemade version is like yours. I've tried the other version, but it feels completely different.

[Morgan Guthner]

06/27/05

BB Bench Press (chain suspended weight) - 135x7, 185x6, 225x5, 275x1, 315xF, 275x4, 275x1, 275x3, 275x2, 275x2, 275x1

Band Bench - 2 avg bands x 1 (stopped here due to rack coming off ground)

BB curls - 45x10, 95x8, 135x5, 115x8

Log curls - 95x8, 125x5, 145x1


Pretty good workout. The band bench (bands only on bar) seemed like a good exercise - I need to bolt my rack down. The suspended bench is a good exercise. Its different in that you have to stay in a groove or the weight stays down. One set I'll get one rep, the next four reps. Gonna keep at it for a few more weeks then switch back to regular benching. Heres a video of the benching (big file 9+megs) http://www.putfile.com/media.php?n=ChainBench

[Morgan Guthner]

06/30/05

Log C&P - 75x8, 165x3, 215x4

One arm BB Snatch - 45x2, 95x1, 115x1, 135xF, 135xF, 135xF, 135x1 (right only)

Hang Snatch - 135x3, 135x2, 155x1, 185xF

Axle Press (chain suspended weight) - 125x6, 175x2, 175x2, 175x1x3


Felt really weak today. First time trying the one arm snatches - took me forever to get 135. I dont olympic lift much, but I should more - it makes my body feel good. Heres a vid of the one arm snatch http://www.putfile.com/media.php?n=1ArmSnatch135

[Tod Becraft]

Nice job bro!

[Morgan Guthner]

07/01/05

Rev Hyper warm-ups 25x20, 50x15

Rack Pull (#4 pin) - 135x8, 185x5, 225x5, 275x3, 315x3 (quit here - back started acting up)

3" Bar rack pull (knuckles forward) - 120x3, 170x1, 210x1, 260x1/2 (almost got this one)

CSR Row - 100x8, 135x8, 135x7

A buddy came over today (Jason - amazing, huh Tod?) and we farted around for most of the workout. He's recovering from some back issues so we didnt push it hard. We messed around with the RT/Clay's handle then finished off the day with several overhead throws with a 117lb anchor link and several puts (feet planted) with my 28lb shotput.

[Morgan Guthner]

07/04/05

Tuesday's workout (07/04/05) sucked ass - was so short it didnt even qualify as a workout.

Sandbag squats (zercher w/a sandbag) - 50x10, 100x10, 150x8

SB C&P - 200x1, 250xClean only, 300xlap only

SB Carry (shoulder, 40'walk, drop, reshoulder, 40'walk) - 150x1, 175x1, 200x1

Anchor link press (press overhead, walk 40', press 5x, press overhead, walk 40') - 117x1x2

SB throws (push press style throw) - 100x10 throws

30min walk

Nothing spectacular, but the conditioning work felt good. The first time I tried to pick up my 300lb sandbag. The bag is so big around its hard to get my arms around it.

[Tod Becraft]

LOL that is funny that Jason came over and all you did was pulls, I imagine he was hopeing for a pressing workout since that is what he is strongest at. I bet he is still sore.

Tod

[Lance Peterson]

Cool workout man! Those are some interesting lifts going there!!!

[Morgan Guthner]

Funny you say that Tod. The only thing I'm stronger at than Jason is overhead (not very much) and grip (a lot - he's got hands like a girl). He kicked my ass in the throwing events we did - prob 3-4 feet further on all the events.

[Tod Becraft]

I figured you were stronger than him on the presses but I knew he was fairly close as his pressing strength is deceiving. You are right about his hand strength though, I could never get him to do any grip work with us, I don't understand the mentality some people have about not wanting to build up their weak points. I get that from people in the gym all the time, they say "oh I have a weak grip" but then never even have an interest in getting it stronger. The other night a powerlifter who weighs over 220 lbs saw Julie & I playing with the Rolling Thunder, he couldn't even pick up 100 lbs, same with the hub, he couldn't do 25 lbs, at that point he was pissed after seeing Julie raise the weight and lift more. He said he wanted no part of that kind of training and left to go home, we couldn't believe it. You would think he would realize how weak he was on that stuff and want to know how to go about getting the equipment to build up the weak spot. Anyway, enough of that tangent.

Tod

[Patrick McGuffin]

i am glad that i am smart enough to know that my weaknesses are my top priority(and to do something about it) :BB:

[Morgan Guthner]

07/11/05

Warmup w/bands and light lat pulls

Sandbag C&P (one clean) - 100x8, 150x5, 175x1, 200x1, 250x Clean Only x 3

Sandbag Bench Press - 250x10, 300x1 (very hard)

Military Press - 135x8, 185x3, 225x1

Sandbag Medley (shoulder, walk 135', other shoulder, 135' back) - 150x1, 175x1

Sandbag throws (push press throw) - 100x10


I will press my 250 bag, just not now. The 300 sb bench was probably the hardest effort in an exercise I've ever done - pick it up, sit back on the bench and press. I'm good for 15 or so reps w/the 250 bag, but one very hard rep w/the 300. The size and shape makes it very difficult. I uped the distance on the medley from 40' to 135' (length of my driveway) - holy crap that made a huge difference. Totally winded after the 175, nothing left for the 200. Once I can do all three the 135' distance, I'm gonna start keeping track of rest times. I guess a goal here is all three bags in a row - gonna take some time. Another bonus with all the sandbag work is you get a good grip workout (fingers mainly).

[Morgan Guthner]

07-12-05

Formulator wrist curls - 25x10, 35x10, 45x10, 55x4

Form wrist ext - 25x10, 25x7

Bending - 3/16" square x 6" x 1, 1/4" crs x 7" x 1, 1/4" crs x 6.5" x 1


Quick workout - gonna try bending again for a while. Definately gonna ease into it. I switched my Iron Mind pads for some leather pads - boy what a difference that made. The Iron Mind pads are pretty new and very slick.

[Morgan Guthner]

07-18-05

Rev Hyper wm-ups 25x15

Rack Pulls (#3 pin) - 135x8, 225x6, 275x3, 315x3, 365x1, 405x3, 455x1 (back tweeked a bit - stopped here

BB Rows - 225x8x3, 275x4

Pull ups - 4, 3, 3

Shrug pulls - 225x5, 275x3, 315x3, 365x3, switch to snatch grip 315x2

Neck (4way w/bands) - Light x 15 sec hold, Avg x 20sec hold, Avg x 25sec


I suck at pull ups, need to work on them. Shrug pulls - shrug the bar, then do your rack pull, keeping the bar shrugged up - a different way to work the traps and upper back. Workout felt good after a week off or so.

[Lance Peterson]

Still have those disk issues?

[Morgan Guthner]

I do, but not pain issues per se - its very hard to explain. For example, somedays I can DL and squat w/o incident. But if I go lay on the floor on my side and watch TV my back gets very stiff and sore. Its 500% better than it was three years ago though.

[Morgan Guthner]

07-19-05

Formulator wrist curls - 25x10, 35x10, 45x10, 55x6

" " ext - 25x10, 25x8

Bending -

3/16" sq x 6" x 1
1/4" crs x 7" x 1

EZ curls - 95x8, 115x8, 135x6, 145x4

75lb vest walk - 1 circuit + 2 hills - 24:00 min

[Jonathan Mills]

How's training going Morgan?

I was enjoying this log.

[SBaier]

I agree. I have been waiting for your posts.

[ClayEdgin]

Quit slackin' and get crackin'!

[Tod Becraft]

I enjoy seeing his training workouts too. I can tell you though that he just kicked ass in our Rolling Thunder contest.

http://www.juliehavelka.com/rt2005results.html

Tod

[Morgan Guthner]

Clays right, been lazy. I do usually take a couple of weeks off ea year, but it was extended due to laziness. Tod and Julies contest was kickass - you all should try and attend next year. Ryan Kennelly was there signing autographs too - nice guy. He made me (fat 292lbs) look like a toothpick. Back to workouts. I've been doing them, just not posting.

09-12-05

Axle Rack pulls (3pin/knuckles forward) - 120x6, 210x5, 300x1, 395x1, 400xF, 395xF

Axle rows - 210x10x3

Neck (band 4way) - Greenx20sec

2" wrist roll - 100x4


09-13-05

Log curls - 75x10, 95x8, 115x8, 135x5

Formulator- curl - 25x10, 35x10, 45x9
ext - 24x9 25x4

2" wrist roll - 100x1, 125x1, 150x1



09-14-05

Incline log bench (start off pins)- 75x8, 165x8 215x5, 255x3, 305x3

Sandbag C&P (one clean) - 125x5, 150x5, 175x1, 200x1 (very hard, weak!)

BB shrugs (dbl looped minis) - 135x10, 185x8, 225x8

neck (4wy band) - greenx15sec

2.5" wrist roll - 100x1, 125x2



09-15-05

Decline cable ext - 50x10, 80x10, 90x8

stand band ext - dbl minis x 7 x 3

2" wrist roll - 100x3, 125x2


09-16-05

Rev Hyper - 25x10, 50x10

SSB Squats - Barx8, 155x8, 205x8, 245x3, 295x1x7, 315x1x2

GHR - Body x5, Bodyx8

2" wrist roll - 100x1, 125x1


Pretty weak all around due to the lay off. I've been working the grippers and a pony clamp (thumb work) every day at work. I've also been wrist rolling and doing neck work 3-5 times a week. Heres a vid of how I wrist roll just to get back into the swing of things here http://media.putfile.com/wristroll

[Lance Peterson]

Great workouts man!!!! Say, what do you think of that Formulator tool?

[Morgan Guthner]

The formulator works good, but its expensive ($160ish iirc). If money is tight, a barbell or db work just as well.

[Morgan Guthner]

Mon 09-19-05

Rev Hyper - 25x15

Axle DL's (knuckles forward) - 120x5, 210x3, 300x1, 400x1 (pr)

Rack Pulls (#3) - 225x3, 315x3, 405x1, 495xF (Weak on these)

Axle Rows - 210x8, 300x3, 300x4, 300x3

3" Bar Rows - 200x5, 220xDL only (grip is fried)

2" Lat pulls - 180x8, 210x8, 230x5 (weak)

HG400x1 rep (weak)

Neck 4way(bands) - Greenx15sec, Greenx30sec

2" wrist roll - 115x3 (grip really fried now)

Very weak on the deadlifts and gripper. I've been doing work on the grippers everyday at work so I prob due for some rest. Really trying to increase my hand strength endurance. All the thickbar work today really fried my forearms. Heres a video of the 400 axle DL http://media.putfile.com/AA400DL

[SBaier]

Great looking workout Morgan!!

[Lance Peterson]

No kidding, great work. Tha's enough to make my hands hurt jsut reading it!

[Morgan Guthner]

Tues 09-20-05

Log curls - 75x10, 115x8, 135x6, 135x4

Formulator curls - 25x11, 35x10, 45x10

" ext - 25x8, 25x3

4way Neck (bands) - Greenx20sec, Greenx40sec


Weds 09-21-05

Lat pulls 150x10 and band stretching

BTN Jerks - Barx5, 95x5, 135x5, 185x1, 225x1x4

Log C&P (clean ea rep) - 165x5, 185x3, 215x2

SB Medley (1rep = 1 c&p of 150, 180 and 200lb bags) - 1, 1 (clean only on last 200)


Short workout today, ran out of time. Jesses photos of the jerk got me motivated to try them out. Sure feels like a great way to improve my push pressing - well see. As for bringing the bar back onto my shoulders like the Pudz video - no thanks. Tried it a few times and I could feel my back tweeking. I simply did it slowly when i could or slammed the bar back into the j hooks from the front. Heres a video, please critique http://media.putfile.com/BTNjerk225

[Morgan Guthner]

Thurs 09-22-05


Decline cable ext - 70x10, 80x10, 90x8

Band tri ext - Dbl minis x 7, DMx7, DMx6

4way Neck (bands) - Avgx15s, Avgx30s, Strongx15s

Short workout - looking forward for tomorrows squat workout.

[Morgan Guthner]

Friday 09-23-05

Rev Hyper 50x15 and band stretches

Squats - barx5, 135x6, 225x3, 275x1, 315x1

SSB Squats - 335x1, quit here, low back started to tweek

Sandbag squats (basically a zercher w/a sandbag) - 200x6, 200x1

Sandbag grabs - 200x1x7

Neck rolls (swiss ball) - 5, 5, 5


Real shitty squat workout - period. The sandbag grabs are an awesome way to strengthen the hands, especially for athletes (football, martial arts, etc). The way I do them in the video below doesnt work the thumb much, but if you start grabbing the bags and throwing them around (c&p), your total hand strength will sore. The neck rolls are basically a bridge on a swiss ball and rolling the neck side to side - good exercise - hits a rarely worked (and very practical) part of the neck. Heres the vid of the sandbag grab - try em - makes the fingers real sore http://media.putfile.com/SBgrabs

[Morgan Guthner]

Mon 09-26-05

Rev Hyper warm ups 50x15

AA DL (knuckles forward) - 120x5, 210x3, 300x1, 410xAlmost (slipped out at top), 390x1x2

2.5" Bar DL (knuck forward) - 205x1, 295x1, 345x1x3

2.5" Bar rows - 205x10x3

2" lat pulls - 190x8, 190x7


Forearms fried. Just missed the 410 - couldnt quite get the hips forward fast enough. Will get 415 or 420 next week. I've been doing a lot of thumb work w/a pony clamp and I think its helping the thickbar stuff a lot. One more week and I'm gonna switch up the exercises a bit.

[Morgan Guthner]

09-26-05

Added some neck work

4way bands - Avgx15sec, strongx15sec, strongx20sec

Various bridges on the swiss ball

[Lance Peterson]

Great job on the workouts! Like the BTN jerks!

[Jay O'Neill]

Nice workout.... i am a big proponant of neck work as well. Can you demanstrate how you use the bands for neck.
Thanks Morgan!
By the way I was in Vancouver WA and it dawned on me that you live in Portland... missed oppurtunity to check out your gym.

[Morgan Guthner]

Theres a photo on how I do neck work w/the bands on the first page of this journal (towards the bottom). The idea came from Bert Sorin.



09-27-05

Log curls - 75x8, 125x8, 145x4, 165x1 (sloppy)

2" wrist roll - 100x1, 155x1, 155x1


3 mins hard rowing on a concept 2 rower. I'm going to start rowing at the end of ea workout. No more than 10-15 mins as I hate to do it, but have to. Will start keeping track of the pace and try to make it a bit faster as i go. Dont laugh - 3 min! My fitness level is very poor.

[Jonathan Mills]

3 mins on the rower is good! :LOL:

[GregMonfredo]

I used to follow this journal before I started posting here. It was awesome and inspirational. Wish he still posted.

(I'm hoping by bumping this he for some reason will see it or someone he knows will see it and he'll start it up again ;))

[patrick w.]

Yea, I really enjoyed this journal also. I wonder what happened to this guy?

[Corey DuCharme]

(I'm hoping by bumping this he for some reason will see it or someone he knows will see it and he'll start it up again )

No doubt, I just looked through the whole journal, it's cool stuff. Lots of great ideas for training in ways you don't see every day.

[Jay O'Neill]

Bump. This was a great log and i was wondering of anyone knows wherehe is or what he's up to.

[Matt Brouse]

Bump. This was a great log and i was wondering of anyone knows wherehe is or what he's up to.
He's a regular on the Gripboard...I've emailed with him once or twice. I'll put a line of Reese's peices down leading back here.

:D

[Morgan Guthner]

Appreciate the comments - no excuses for not posting - anybody in the northwest is welcome to come down and train - just message me. I did get the 250 bag a while back - sorta sloppy, but I got it http://www.youtube.com/watch?v=3c7oa9pSDe8 (250 SB PP) . Only real goals I have now is to increast my fitness and leg strength - I want to nail a pistol, just cant quite do it yet.

[Jay O'Neill]

Hey Thanks for posting Morgan. I know I speak for more then just a few of us here at MM... We'd love to see you post here again!

[Morgan Guthner]

08-15-08

Front Squats - 75K x 5, 120K x 7

Pistols - one attempt ea leg

Pull ups - Body x 8

Clean and Strict Press (1 clean) - 48kg KB's x 3, 206 Keg x 1, 190 Rock x 1, 180 Sandbag x 5

Sledge Levers

Hot and tired today - weak workout - have to do some more tomorrow morning

[Morgan Guthner]

08-18-08 - Theres a freakin ton of good journals here - wish I had time to follow them all

Front Squat - 70K x 5, 120K x 8

Pull-ups - Body x 8

Clean and Strict Press (1 clean) - 190 Rock x 1, 240 Rock x Clean Only, 206 Keg x 1, 180 Sandbag x 150' Overhead Walk

Rock Cleans - 240 x 2, 250 Sandbag x 1

Rock Tossing (Pick up and two hand standing put) - 120 x 20 (blasted shoulders and got my heart pumping good)

Steve McGranahan Pinch Device - Two hands x 10 (havent used this one in a long time)

Standing DB Curls (sloppy) - 70's x 20 (10 ea arm)

Cable Rope Exts - 100 x 8

Lower Arm Work (sledge levers, sledge swings, formulator)

Hammer Strength 4way Neck - 45 x 25 ea way

20 mins elliptical, 15 mins Treadmill

[Matt Brouse]

You do your rock tosses continuously?

[Morgan Guthner]

Yep, albeit a tad slower at the end.

[Jay O'Neill]

Thanks for posting again Morgan. Awesome Journal.

[Morgan Guthner]

Thanks Jay - Is that you in your avatar?

08-20-08

Front Squat - 70K x 5, 120K x 8

Back Squat - 150K x 5

Pull-ups - Body x 8

Kneeling Clean & Strict Press (1 clean) - 180 Sandbag x 1 (hard), 32 KB's x 5, 40KB's x 5 (clean was a bitch - had to do it one at a time)

Grippers - #2 x 1, #3 x 7 right/ 1.9 left (dbl stamp/black spring/no set)
Sledge Levers

HS 4way Neck - 45 x 25 ea way


I havent used the grippers in a long time so I was suprised at the 7 reps. Cleaning and pressing while kneeling with a sandbag would really make a guy strong - gonna keep up with these for a while - makes you realize how much one uses their trunk and lower body - I'd bet this would be a great exercise for a greco roman wrestler.

[Jay O'Neill]

Why yes it is me....
Awesome workout.... I just joned the grip board this week
One of my goals is to "try" and close the COC 3 at the Arnold Classic and complete the grip Gauntlet.

[Dave Bernreuther]

Oh this is awesome. I recognize you from your avatar from stuff I read and watched long before I found this site. This log is great, lots of ideas for non traditional stuff to do. Love the rock toss and kneeling sandbag cleans. Keep up the great work!

[Morgan Guthner]

Why yes it is me....
Awesome workout.... I just joned the grip board this week
One of my goals is to "try" and close the COC 3 at the Arnold Classic and complete the grip Gauntlet.

Grip stuff for most of the guys on a board like this generally is just adjusting the hands to it - a few dedicated training sessions and you'll be mashing grippers like nothing. If you've got big hands - the thickbar stuff will come easy too.

Appreciate the comments Dave - I try to work out outside as much as I can while the weather is nice - winters suck here in the northwest.

[Morgan Guthner]

08/21/08

30 mins swimming (100m/45sec rest/100m repeat)

[Morgan Guthner]

08-23-08

Squat Warmups - Front/Back Squat - 70K x 5

Front Squat - 120K x 10 (PR)

Back Squat - 160K x 1, 160K x 2, 170K x 1, 170K x 1, 180K x 1

Pull-ups - Body x 9, 5

Kneeling Sandbag Wrestling (Pick up bag, try to overhead press, cant touch ground for 1 min - 1 min rest) - 180 SB x 2 rounds (very, very hard - gassed quick - need more fitness)

Standing Sandbag C&P - 180x3

Bending - 1 x 60P (ends cut off) reverse style

Dumbell Hang Snatch - 90 x 20 (10 ea arm) - gassed quick on these too

HS 4way Neck - 45x10, 55x10, 65x10

30 mins swimming

Squat Form Check (http://www.youtube.com/watch?v=GLc_90BWk7E)

[Matt Brouse]

Kneeling Sandbag Wrestling (Pick up bag, try to overhead press, cant touch ground for 1 min - 1 min rest) - 180 SB x 2 rounds (very, very hard - gassed quick - need more fitness)
Oh, dude...you know I've been going more and more toward the conditioning end of things recently and about the only way I can make it out of those workouts with any sense of self is by doing goofy s***. This sounds brutal, might try it...might not. Ha.

[Corey DuCharme]

Squat looked great!! That sandbag stuff you've been doing sounds brutal. I'm usually content just carrying and loading mine to a platform.

[Morgan Guthner]

08-25-08

Squat W-ups - F/B 70K x 5, Sissy Squat x 1

Front Squat - 120K x 9

Back Squat - 160K x 4, 160K x 2, 160K x 2

Pull-ups - Body x 9

1 Arm DB Hang Snatch - 90 x 100 reps in 14:26 sec (50 ea arm)

30 mins swimming

25 min Elliptical

10 min Treadmill

DB Snatch totally gassed me - very good anerobic work here. I understand all the KB hype now!

[Morgan Guthner]

08-27-08

Front Squats - 120K x 1

Back Squats - 160K x 2


Medley Event (5 pullups, overhead carry 180 Sandbag 75', drop & re-press, walk back 75' overhead carry, 10 x 1 arm DB snatches w/90lb DB)

Round 1 - 2:36 sec

2 min rest

Round 2 - 4:53 sec

Sledge Levers

KB Hang Snatch - 32KG x 10, 40KG x 10, 48KG x 10 (hammered forearms hard on the last set)

4way Neck - 45x25

20 mins Elliptical

15 mins Treadmill


Legs felt really tired tonight - I'm sure squatting 3x a week, even tho the volume is low, is getting to me. The medley event was fun - much needed heart work - 2nd round took forever, had to force myself to finish it.

[Morgan Guthner]

08-28-08

30 mins of swimming

[Morgan Guthner]

08/31/08

Hammer Strength 4way Neck - 35x30, 45x25, 35x20, 35x20

Swimming - 35 mins

[Jay O'Neill]

08/31/08

Hammer Strength 4way Neck - 35x30, 45x25, 35x20, 35x20

Swimming - 35 mins


I live the 4way Neck! Did you get yours direct from hammer strength?

[Morgan Guthner]

I "SCORED" mine off Craigslist for $100. The pad has a tear, but who cares for that price.

09/01/08

Front Squat - 70K x 5, 120K x 5 (stopped here - pulled muscle in upper back)

Back Squat - 70K x 5, 130K x 5, 140K x 5, 150K x 5, 160K x 3, 170K x 1, 180K x 1, 160K x 2, 150K x 3, 150K x 3, 150K x 3, 150K x 3, 140K x 5, 140K x 5, 130K x 5 - Stopped here - lower back popped (Used to have horrible S1/L5 problems)

20 min Elliptical

15 min Treadmill

[Morgan Guthner]

Light upper body work - used mostly machines as my lower back is very tender.

Seated DB Press - 30's x 10, 50's x 10, 70's x 10, 80's x 10

BTN Lat Pulls - 140x10, 180x10, 200x10, 200x10

Machine Chest Flys s/s with Machine Rear Delt Flys

30 mins Elliptical

Lower Arm Circuit x 2 (No rest between exercises)

- DB Wrist Curls
- Formulator Exts
- Sledge Levers/Swings
- G-Rex/Grippers

[Morgan Guthner]

09/03/08

Back still sore - nothing special today

Upper Arm Work:

-Cable Curls
-Decline Bench Cable Extensions
-Hammers Curls w/a 5 gal bottle full of water

Shot some hoops in between sets

30 mins Elliptical

[Morgan Guthner]

09/04/08

Machine Squat (back still sore) - Several sets of 10 (1 min rest between sets)

Elliptical - 10 mins

Treadmill - 20 mins

Lower Arm Circuit (no rest between exercises - 2 sets)

- DB Wrist Curls
- Formulator Extensions
- Sledge Levers/Baseball Swings

[Morgan Guthner]

09/06/08

Pull-ups - B+24KG x 2, B+24KG x 2, Bx24KG x 1.5, B+32KG x 1/2, Bx24KG x 1, Bx24KG x 1, Bx5, Bx5


"Power Rail" Handstand Pushups - Bx1+35sec Hold, BxNegative+45sec Hold, BxNeg+30sec, BxN+35, BxN+Isometric Push x 4 sets

Machine Preacher Curls - 90x10, 90+5' 3/4" chain x 4
s/s
Decline Cable Exts - 100x10, 100x10

Lower Arm Circuit (no rest between exercises)

- DB Wrist Curl
- Formulator Exts
- Sledge Levers/Swings

[Morgan Guthner]

09/08/08

Back still sore - gonna start easing back into front/back squatting this week

Hip Belt Cable Squats

Laying Machine Squats

Seated Machine Ham Curls

30 mins comb elliptical/treadmill

[Morgan Guthner]

09/10/08

Pull-ups - Body x 8,6,5,4,4,3

"Power Rail" Handstand Push-ups (vary fm neutral to pronate grip) - Body x 1 (PR), Body x 1, Body x 1/2, B x 2 neg+1 isometric push, B x N + 2 iso, B x N +2 iso, B x N + 1 iso, B x N +1 iso

4way Neck - 35x25, 45x25

Upper Arm Circuit (no rest between exercises)

- Preacher curls
- Cable Ext
- Preacher curls
- Cable Ext


Good workout. I was cheating before on the handstand pushups by hooking my heels onto a ledge and pulling. I moved to a flat wall a month or so and wasnt able to do a legit nose to stand until today - Felt great. These really make my upper body feel strong.

[Matt Brouse]

Nice work on the push ups. Sick.

[Morgan Guthner]

Thanks - this guy (gripboard member I think) is kind of what I'm following with the handstand stuff BODYWEIGHT TRAINING (http://www.beastskills.com/index.htm)


09/11/08

Plyo Jumps (onto my tire ~20") - Body x 10, Body + 45 x 10, Body + 65x5, Body x 95 x 5

Elliptical - 20 mins

Treadmill - 20 mins

[Morgan Guthner]

09/12/08

DB Short Step Lunges - 30's x 10, 40's x 10, 50's x 5, 60's x 5, 70's x 5

Machine Squat - 210 x 10, 225 x 10

Machine Seated Leg Curl - 225 x 10, 240 x 10, 285 x 10, 285 x 10

Treadmill - 20 mins

4way Neck - 35 x 25, 45 x 25

[Morgan Guthner]

09/15/08

Front Squats - Bar x 5, 70K x 5, 120K x 5 x 2 sets, 120K x 2 (back felt funny - stopped),

Front Squats (30 sec rest between sets) - 120K x 1 x 5 sets, 130K x 1 x 5 sets

4way Neck - 35x25


5hrs rest

Short Step DB Lunges - 3 sets x 5 reps

Machine Squat - 3 x 5

Machine Leg Curl - 3 x 5

Elliptical - 25 mins

Started back squatting today - felt really good. I tried using lifting straps on the bar for the hands and I really, really like it. Its much more comfy and allows me to keep the bar closer to my body so I can stay more upright - which makes my legs do more work, which is what I want - lol. I also liked the short rest (30sec) sets of squats - got my heart going really good.

[Morgan Guthner]

09/16/08

Pull-ups - Body x 9, B+25x3, Bx6, Bx5, Bx4, Bx4, Bx4, Bx3, Bx3, Bx3

"Power Rail" Handstand Push-ups - Body x 1.5, Bx1, B x 1/2, Bx1+short balance, B x Neg + Isometric push, B x Neg, B x Neg + balance at bottom x 3 sets (last 5 sets off cinder blocks)

Was going to do some Ab wheel (got one yesterday), but I'm freakin sore from just a few rolls yesterday - good piece of equipment

Weighed in at a "plump" 291 today. Not sure whats going on here? I've been eating pretty very clean and doing way more cardio than I usually do and I'm consistanty at the upper 280's/low 290's. I've been squatting a lot the last several months - maybe my ass is just getting huge :YT:

[Morgan Guthner]

09/17/08

Elliptical - 20 mins

Treadmill - 25 mins

[Morgan Guthner]

09/18/08

Front Squats (30 sec rest between sets) - 70K x 5, 120K x 1 x 5 sets, 130K x 1 x 5 sets, 140K x 1 x 5 sets

Cable Hip Belt Squats - 120lbs x 10, 130x10

Kneeling Ab Wheel - Body x 5, B x 5 (weak reps - still sore from the other day)

4way Neck - 45x25, 55x10

Shot some hoops for some very, very weak cardio

I really like the heavier singles with short rest periods - got a good workout.

[Matt Brouse]

Seems like you're doing neck work quite often...how's the overall impact of this?

[Morgan Guthner]

Seems like you're doing neck work quite often...how's the overall impact of this?

:IMHO:, not being a pencil neck is cool. Seriously, I just enjoy doing lots of neck work as the blood flow of the lighter weight/higher reps I do makes my whole head and neck feel good. I've never had any serious neck problems, so maybe its helped there too?

[Jay O'Neill]

YEs... Being a member of the No-neck 22+ inch club is awesome! Thanks for posting Morgan!

[Morgan Guthner]

Getting a good pump in my neck is like squatting for me - makes the body feel good.


09/19/08

Warmed-up w/some hoops and around the backs w/the basketball (good shoulder warm-up)

2" Ring Pull-ups (torque athletic rings) - Bx8, Bx6

Power Rail Handstand Push-ups - B x 1.5, B x 1

Pull-ups - Bx6, Bx5

Cinder Block Handstand Push-ups - B x 1/2, B x Negative

Rope Pull-ups (2 Ropes) - Bx5, Bx4

Power Rail Handstand Push-ups (start from a tucked planche, rotate feet to wall, attempt bottom start handstand push-up) - B x Fail, B x Fail, B x Fail + 10 pushups, B x F + 10 elevated Pushups (feet on Keg)

2" Ring Pull-ups - B x 4, B x 3

Kneeling Ab Wheel - Totally embarrased by these, gotta keep at it tho - couple of sets of 2-3 horrible reps.

4way Neck - 55 x 25

Gonna start doing my handstand Pushups by starting in the kneeling planche position, rotating feet over head and against the wall, then starting a handstand pushup from the bottom - this is an awesome exercise that pounds my upper body. Definately try these.

[Morgan Guthner]

09/20/08

4way Neck - 35lbs x 25 x 3 sets

Seated Calf Raises (70lb DBs on knees) - 4 sets x 40-50 reps

DB Wrist Curls - 4 sets x 6-10 reps

Formulator Exts - 2 sets x 10 reps

Bored - I need to start pounding my calves and abs - neglected them for years now.

[Morgan Guthner]

09/22/08

Morning Workout

Front Squats - Bar x 5, 70K x 5

Front Squats (30 sec rest between sets) - 130K x 1 x 5 sets, 140K x 1 x 5 sets, 120K x 2 x 10 sets

4way Neck - 45 x 25, 35 x 50 ea way

Evening Workout

Kneeling Ab Wheel - B x 5 x 3 sets

Machine Squats - 240 x 10, 255 x 10, 270 x 10

Machine Ham Curls - 285 x 10 x 3 sets

Elliptical - 20 mins

[Morgan Guthner]

09/23/08

Warmed-up shooting some hoops and shoulder rotations w/a broom stick

2" Ring Pull-ups - Body x 6

Power Rail Handstand Pushups (start in a tucked planche) - Body x Fail, BxF+10 Pushups, BxF+10 PU, BxNegative, (start from the handstand) Bx1/2

Alternate sets with/

Pull-ups - Bx6, Bx6, Bx5, Bx4, Bx4

Dumbell Hang Snatch - 90 x 10, 110 x 10

Double KB Clean and Press (1 clean/strict press) - 40kg's x 10

Kneeling Ab Wheel - Bx5, Bx5 (these are still rediculously hard for me - lower abs still very sore)

4way Neck - 45x25

My elbows are getting sore from all the pullups (not so bad doing straight pullups, but the ropes and rings make them hurt) - gonna start doing a horizontal push/pull once a week vs. 2 x vertical push/pulls and see how it goes.

[Morgan Guthner]

09/25/08

Front Squats (1 min rest between sets) - 70K x 5, 120K x 3, 130K x 3, 140K x 3

Front Squats (30 sec rest between sets) - 150K x 1 x 5 sets, 120K x 3 x 5 sets

30 mins elliptical

Good squat workout today - I can already feel how the short rest periods are getting my cns pumped up - really makes me feel strong.

[Morgan Guthner]

09/26/08

Power Rail Handstand Pushup (start fm tucked planche) - B x 3/4, B x 1

Seated Cable Row - 180x10, 190x10, 200x10

alt sets with:

Power Rail Pushups (feet elevated on keg) - Body+28lbs of chain around neck x 5, B+56x5, B+106x3

Kneeling Ab Wheel - Bx8, Bx6 (still hurt, getting better though)

Saxon Bends - Oly Bar x 10, Oly x 10

Power Rail Handstand Pushups - Bx1x3sets

4way Neck - 45x25

[Morgan Guthner]

09/27/08

4way Neck - 35x25x2 continuous sets

30 mins swimming (45 sec rest between intervals - 100m freestyle, 100m crawl, flys w/paddles)

[Morgan Guthner]

09/29/08

Warm-ups - squats and twists w/a broomstick

Front Squats (1 min rest) - 70K x 5, 120K x 1, 140K x 1, 160k x 1, 170K x F

Front Squats (30 sec rest) - 140K x 2 x 5 sets

Back Squats - 140K x 1, 160K x 1, 180K x 1, 160K x 1

Standing Cable Ab Bends - 100 x 10 x 2 sets

Kneeling Ab Wheel - B x 10, B x 5 (getting better, but they still kill me)

Saxon Bends - Oly Bar x 10 + 25 twists, Oly x 10 + 50 twists

4 way Neck - 45 x 25, 35 x 50 ea way

Elliptical - 20 mins

Treadmill - 15 mins

[Morgan Guthner]

Failed to post the last couple of workouts - front squats, handstands, neck work and abs

10-03-08

Handstand Pushups (hands on rails and blocks) - B x F x 10 sets (worked on tucked planches, handstand balances, etc - really worked my upper body)

alternate sets with:

Front Squats (alternate wide stance and narrow stance) - 70K x 5, 120K x 1 x 10 sets


Tomorrow I get to do an all day swift water rescue swimmers class - should be a blast and a workout.

[Morgan Guthner]

10-06-08

Front Squats - 70K x 5, 120K x 5 (wide stance)

Handstand Push-ups (hands on cinder blocks) - B x 1 + 2 sec hs, B x 1/2 + several hs attempts, Handstand (no wall) x 3 secs

Pull-ups - Body x 8 x 2 sets

Power Rail Push-ups (feet elevated) - Body+26lbs chain around neck x 10, B+52lbs chain x 10

KB Renegade Rows - 48's x 20, 48's x 20

DB Squat Snatch - 70 x 10, 90 x 10 (bad shoulder flexibility makes these hard now - little to no squat - work on these)

4way Neck - 35 x 25

Swiss Ball Neck Bridges - Body x 1 set (front and back - Good exercise)

Swimming (100m crawl stroke, 100m breast stroke, 50m kick on back w/jet fins, 50m chest flys w/paddles) - 30 mins (30 sec rest first two rotations, 45 sec rest of the rotations)

Swift water swimming class I did saturday was the best class I've ever been to - highly recommended.

[Morgan Guthner]

10-07-08

Seated DB Clean & Press (clean ea rep) - 50's x 5, 70's x 5, 80's x 5

Swimming - 25 mins (100m Jet Fin kicks, 100m breast stroke, 50m flys - 45 sec rest)

Read about the seated db clean and press recently and wanted to try them out - pretty good exercise.

[Morgan Guthner]

10-08-08

Front Squats - 70K x 5, 120K x 1, 140K x 1 x 6 sets

Handstand Balances (on cinder blocks) - several sets - best was a 10-12 sec balance

Pull-ups - Body x 8

DB Hang Snatch - 90 x 10, 110 x 10, 110 x 10 (last set from ground)

Power Lung - 2in/1out x 12 reps

Elliptical/Treadmill - 20min/15min

Gonna start using the Power Lung and see if this thing works.

[Jay O'Neill]

140KG front squat x 1 fo 6 sets... very nice.

[Morgan Guthner]

10-10-08

Front Squats - 70K x 5


Handstands - Body x 1 x 8 sets

alternate sets with:

Pull-ups - Body x 5 x 8 sets

Hammer Strength 4way Neck - 35x25, 45x20, 55x15, 65x10, 75x5

Power Lung - 2/1 x 10 reps


Weighed in a 286 today. I started doing the handstands on the floor today vs. blocks or rails. Each rep is several attempts at a free stand with some partial reps here and there. My hands are starting to get the feel for keeping my balance and I can get some 10-12 sec free stands - my goal here is to be able to walk around on my hands anytime I please - maybe some stairs from there. My pull-ups are finally starting to get more consistant too.

[Morgan Guthner]

10-11-08

4way Neck - 35x25, 50x20

Swimming (100m crawl, 100m sidestroke, 100m breast stroke, 100m Jet Fin kick, 50m chest flys) - 45 sec rest between ea, repeat for 30 mins

[Morgan Guthner]

10-12-08

Did some light neck work and some upper arm work throughout the day.

[Morgan Guthner]

10-13-08

Safety Squat Bar Squats - 80K x 5, 130K x 1, 170K x 1

Front Squats - 120K x 1, 160K x 1

Front Squats (30 sec rest between sets) - 120K x 5, 120K x 4, 120K x 4, 120K x 3, 120K x 3

Machine Squats - 240 x 10

Elliptical - 20 mins

Treadmill - 20 mins


Legs feel really blasted today - not sure why, but it feels good.

[Morgan Guthner]

10-14-08

Handstands - B x 1 x 2

Pull-ups - B x 5 x 2

Went to work gym:

Handstand Balance/Try walking off wall - Several attempts. Had friend hold legs for a set while I walked a few feet back and forwards

Pull-ups - Body x 5 x 4 sets

Seated DB Clean and Press (clean ea rep) - 80's x 5 x 2 sets

Fat Man BB Rows - Body x 10 x 3 sets

alt sets with:

DB Bench Press - 100's x 10 x 3 sets

4 way Neck - 45 x 25


Wow - walking on my hands is going to take some work - gets kinda hard when my bodyweight is transferred to one hand.

[Morgan Guthner]

10-15-08

Swimming (100m crawl, 100m sidestroke, 100m breast, 100m kick, 50m chest fly - 45 sec rest between each) x 2

25m crawl sprints (30 sec rest between each) x 6

[Morgan Guthner]

10-16-08

Front Squats (warm-up) - 70K x 5, 120K x 1

Front Squats (30 sec rest between sets) - 130K x 5, 130K x 3 x 2 sets, 130K x 2 x 5 sets, 130K x 7 sets

One of the best squat workouts I've ever had and it only took about 10 mins.

[Morgan Guthner]

10-17-08

Pull-ups - B x 5 x 4 sets

Handstands (attempts) - B x 30 sec or so x 5 sets

8" Log Hang Clean & Strict Press - 180 x 5 x 4 sets

Fat Man Ring Rows - B x 10 x 3 sets

[Morgan Guthner]

10-18-08

Swimming

100m crawl, 100m sidestroke, 100m breast, 50m chest fly - 30 sec rest between - 1 set - repeat - 2nd set 45 sec rest


Felt tired today. Got some "Zoomer" shorty fins - really work the legs on the sidestroke.

[Morgan Guthner]

10-20-08

Front Squats (30 sec rest between sets) - 140K x 4, 140K x 1 x 19 sets

HS 4way Neck - 35x25, 45x15, 55x15

Elliptical/Treadmill - 20min/17min

[Morgan Guthner]

10-21-08

Pull-ups - Body x 5 x 5 sets

alt sets with:

Handstands - B x 40sec, 42s, 40s, 48s, 46s

Swimming - Tread water 20 mins, Chest flys/Rear delt work w/paddles - 10 mins

[Morgan Guthner]

10-23-08

Front Squat (20 sec rest between sets) - 120K x 10, 120K x 2 x 10 sets (6 min 10 sec total time)

HS 4way Neck - 35x25, 45x25, 55x25

Good squat workout. Tonight is also my second pool night in the scuba class I'm taking - fun stuff.

[Morgan Guthner]

10-25-08

Swimming:

100m crawl, 100m breast, 50m chest flys, 100m fin kick, 100m side stroke - 30 sec rest between each

Repeat - 45 sec rest between each

25m sprints x 8 - 30 sec rest between each

HS 4way Neck - 45x25, 55x20, 65x15

[Morgan Guthner]

10-26-08

HS 4way Neck - 35x30, 35x30, 45x25

Messed around with some light "B-Squats" - pretty good exercise and a great site - thanks Chris

http://ironsports.tv/

[Morgan Guthner]

10-27-08

Front Squats - 70K x 5, 120K x 1

Front Squats (30 sec rest between sets) - 150K x 2, 150K x 1 x 4 sets, 140K x 1 x 5 sets, 130K x 1 x 20 sets

Elliptical/Treadmill - 20min/20min

Good squat workout today.

[Morgan Guthner]

10-29-08 BW - 288

Swimming

Sidestroke w/zoomer fins - 10 mins

1:30 sec break

Breast Stroke w/paddles - 5 mins

1 min break

Long fin kick on back & Chest fly combo (sorta simulates a white water swimming stroke) - 10 mins

30 sec break

Sidestroke w/zoomer fins - 10 mins

4way Neck - 45x25, 55x25


Switched it up swimming tonight - really suprised myself how much swimming I did (almost nonstop for 35 mins). The sidestroke is definately the stroke my body is built for - I move quick (lol for me), with power and a lot less energy than the normal crawl stroke and it gives my whole lower body and great workout.

[Morgan Guthner]

10-30-08

Front Squat (15 sec rest between sets) - 120K x 5, 3, 2, 2, 2, 2, 2, 2, 1, 2, 2, 2, 1, 2, 1, 2, 1, 2, 2, 2 (40 reps total)


Low on time today - great squat workout - just enough time to rack, mark the log then squat again - singles now and then to catch my breath. Really got the heart and sweat going.

[Rob Haan]

I sometimes do a lot of sets of 1 or 2 reps with short rest, I think it gets my heart rate up, better than running. I have done it for squats, power cleans, and deadlifts. I have tried with presses but my technique breaks down.

Rob

[Morgan Guthner]

I'm trying to really increase my fitness levels and squatting like this gets me breathing real hard towards the end. The mental aspect really kicks in towards the end too.

[Morgan Guthner]

10-31-08

D-Ring Pull-ups & 4 way Pull-ups

Alt sets with:

Handstand Push-ups (few solid ones then attempts) & Power Rail Tucked Planche Push-up Attempts

Short, but still a good workout.

[Morgan Guthner]

11-01-08

Swimming -

Sidestroke w/Zoomer Fins - 10 mins

1 min break

Breast stroke w/paddles & fins - 10 mins

1 min break

Fin Kick on back/Chest fly combo - 10 mins

1 min break

Sidestroke w/Zoomer Fins - 10 mins

1 min break

1:30 sec Rear Delt/Chest Fly Sprint w/paddles

4 way Neck - 45x25


40 mins or so of solid swimming today - great workout. Between the short rest squatting and sidestroke w/fins, my legs are getting pounded hard - they feel used, but strong.

[Morgan Guthner]

11-03-08

Front Squats (30 sec rest between sets) - 140K x 2, 140K x 1 x 10 sets

Front Squat/Back combo - 140K x 1

Back Squats (1 min or less rest) - 140K x 1, 160K x 1 x 16 sets

Was planning a marathon squatting session tonight (50+ sets) but my left knee started getting a little sore - another night.

[Adam Keep]

11-03-08

Front Squats (30 sec rest between sets) - 140K x 2, 140K x 1 x 10 sets

Front Squat/Back combo - 140K x 1

Back Squats (1 min or less rest) - 140K x 1, 160K x 1 x 16 sets

Was planning a marathon squatting session tonight (50+ sets) but my left knee started getting a little sore - another night.

I like workouts like this. I like to do this with my snatches and cleans. I will do it from time to time with deads too. You really do get a good workout in and it is much easier to keep good form than if you were to do more reps in a set.

[Morgan Guthner]

I like workouts like this. I like to do this with my snatches and cleans. I will do it from time to time with deads too. You really do get a good workout in and it is much easier to keep good form than if you were to do more reps in a set.

The form issue is big with me - I have no disc's left in L1/S5 so its important to me, as they'll slip big time with shitty form. My main focus though is to get my ass in shape, and the short rest periods are helping with that.

11-04-08

Several sets of Pull-ups x 5 and handstand pushups/attempts to walk

Seated DB Clean & Press - 70's x 5, 80's x 1, 100's x 1, 100's x 1, 80's x 5

DB Rows - 100 x 20, 100 x 20

DB Hang Snatch - 100 x 10, 100 x 10

Elliptical/Treadmill - 21mins/25mins

2 x 45 sec handstands

[Morgan Guthner]

11-05-08

Swimming

Sidestroke w/zoomer fins - 10 mins

1 min break

Combo breast stroke/chest fly/fin kick - 18 mins


My boss wants to start swimming in the lagoon at work - gonna be cool to actually get paid to go swimming. Little different than pool swimming as the water is about 42 degrees in the winter, so we'll be suited up in dry suits. We also have some surf skis and lots of buoys to hook on to and pull around.

[Morgan Guthner]

10-07-08

600m dry suit swim in the lagoon - water was about 48-50 degrees - freaking cold


10-08-08 BW - 286

Pool

15 min sidestroke w/zoomer fins

45 sec rest

10 min breast stroke w/paddles on hands

30 sec rest

10 min Fin kick/chest fly on back

45 sec rest

10 min sidestroke w/zoomer fins

45 sec rest

Rear delt/chest fly sprints w/hand paddles - 30 sec rest x 2


Best swimming day yet - slowly getting better.

[Morgan Guthner]

10-09-08

Swimming - a few 100m sidestroke/crawl intervals, several 25m crawl sprints (30 sec rest), rear delt/chest flys w/paddles - 32 mins total

[Morgan Guthner]

11-10-08

Back Squats - 70K x 5, 120K x 2

Back Squats (30 sec rest) - 160K x 1 x 10 sets

Sandbag "Bearhug" Squats (30 sec rest) - 150lbs x 5, 225lbs x 5, 2, 1, 1, 1

Hammer Strength 4way Neck - 45x15, 55x15, 65x15


Felt weak and crappy today - legs were sore at the beginning of the workout. Weak on the back squats, but the sandbag squats felt awesome - totally kicked my ass - really gassed me out. They also make my legs feel so strong and they allow me to squat all the way to the bottom and keep my back straight as a board - got my grip and arms a bit too - GREAT exercise.

[Morgan Guthner]

11-11-08 BW - 285

Elliptical - 20 mins (3 x 1 min sprints)

Treadmill - 20 mins (3 x 1 min sprints)

Awesome cardio workout tonight - feel great! I'm going to switch to a Mon-Squat, Weds-Push, Fri-Pull workout for a while and see what happens - change up the exercises some w/heavy emphasis on the sandbags.

[Morgan Guthner]

11/12/08

Sandbag Clean+Press+"Bearhug" Squat combo (30 sec rest) - 185 x 2 x 3 sets, 225 x 1, 185 x 2

Towel Pull-ups - B x 5

Pull-ups - B x 6, 5, 4, 4

Handstands - B x 40 sec (4-5 partial reps), B x 40 sec (2-3 partial reps), B x 32 sec (lots of shrugs), B x 21 sec (lots of shrugs)


Not much time tonight, pretty good workout though - sandbag work was tough and the towel pullups (used dish towels) fried my grip.

[Morgan Guthner]

11-17-08

Front Squats (30 sec rest between sets) - 140K x 1 x 10 sets

Sandbag Clean & Press (1 clean/strict press/30 sec rest) - 185x5, 225xClean only, 185x4

Pull-ups (30 sec rest) - Towel PU/Bx5, Pull-up/Bx5, D-Ring PU/B x 2 x 2 sets

DB Hang Snatch (30 sec rest) - 90 x 10 x 2 sets

Handstands - Body x 40 sec (several partial reps and shrugs)

Hammer Strength 4way Neck - 55x25


Good workout today - little rest = heart pumping and lots of sweat - the DB snatches really kill me - lots more than the other exercises. I probably had ~2 min breaks between exercises. Had 4 hours of DT's at work this morning too.

Side note - I did my 5 open water dives this weekend up in Washington (Titlow Beach and Sunrise Beach - Gig Harbor, WA) - awesome sport - I wish I could afford all the gear right now. Went down to 65' on my third dive and saw four octopus and a huge, 7-8' Wolf eel - pretty cool stuff.

[Morgan Guthner]

11-18-08

BW-286

Elliptical - 20 mins (4 x 1 min max effort sprints)

Treadmill - 20 mins (4 x 1 min max effort sprints)

[Morgan Guthner]

11-19-08

Morning Lagoon Swim (drysuit and fins) - ~1000 yards

PM - BW - 289

Sandbag "Bearhug" Squats (30 sec rest) - 150 x 5, 185 x 5, 225 x 5

Sandbag "Bearhug" Squats (1 min rest) - 185 x 5 x 3 sets

"Power Rail" Tucked Planche Push-ups (45 sec rest) - Body x 3 Attempts, B x 4A, B x 3A

Fat Man Pull-ups (45 sec rest) - B x 10, B x 8, B x 6

DB Hang Snatch (30 sec rest) - 90 x 10 x 2 sets

HS 4way Neck - 45 x 25

Handstands - B x 30 sec (several partial reps and shrugs), B x 34 sec (some partial reps and shrugs)


Swim was good - really woke me up as the water temp was about 47-48 degrees. I took my resting heart rate when I woke up this morning with a chest strap monitor - 57 bpm initially, down to 47 bpm with 30 sec of relaxed breathing then hovered between 48-52 for the next 30 sec or so. I thought that was pretty darn good for my fat ass - I'm glad all the effort is paying off somewhere. Sandbag squats were really good - could only handle 3 sets at 30 sec rest. DB hang snatch @ 30 sec rest are still the king of killing me though. Good overall workout tonight.

[Morgan Guthner]

11-21-08

~1/2 mile lagoon swim

Front Squats - 70K x 5, 120K x 1, 150K x 1 x 2 sets

Sandbag Bearhug Squats (30 sec rest) - 185 x 5 x 3 sets

Front Squat/Strict Press Combo (30 sec rest) - 155 x 5 x 3 sets

Pull-ups (30 sec rest) - Towel PU/Bx5, D-Ring/Bx5, Pullups/Bx3

4 way Neck - 45x25

Handstands - B x 2 sets (30-40 sec ea)

[Morgan Guthner]

11-22-08

Pool Swimming

25m sprints x 10 (30 sec rest between sets)

2 min rest

Sidestroke w/zoomer fins & paddles x 20 mins

[Morgan Guthner]

11/24/08

12:00PM

Leg Medley (30 sec rest between exercises) - Front Squat - 150K x 2, Sandbag "Bearhug" Squat - 225 x 5, KB Front Squat - 40's x 10

3:00PM

Front Squats (30 sec rest) - 120K x 5 x 3 sets

Power Rail Tucked Planch Push-up (1 min rest) - Body x 4 Attempts, 4A, 3A, 3A

Fat Man Rows (1 min rest) - Body x 8, 8, 7, 6

HS 4way Neck (1 min rest) - 45x10, 55x10, 65x10, 75x10

Handstands - Body x 43 sec, B x 35 sec


Leg medley was a tuff one for me - going to continue these - really blasted my GPP. I've been grabbing and sqeezing my sandbags vs. cupping them the last few weeks - really pounding the grip good - makes my fingers quite sore.

[Morgan Guthner]

11-25-08

Elliptical - 21 min (3 x 90 sec @ max level)

Treadmill - 24 min (3 x 90 sec @ max level)

11-26-08

Did some rowing and swimming (sprints across river current) today at work

Front Squats (30s rest) - 140K x 1 x 11 sets

Sandbag C&P - 225 x 1

Pull-ups - Body x 5

Tired today, need some rest. I'm going to try a new routine starting next monday - M, W, F - Mon - lowerbody, Weds - upperbody, Fri - lowerbody, Mon - upperbody, etc - alternate once a week then twice the next week. I have to kick the swimming in gear hard as I have some serious training at work involving a lot of serious swimming. Plus, its just too hard moving my bodymass through the water - I can feel its very, very slowly coming down though. I've been pretty stoked lately about my eating habits - lots of lean meats, eggs, green veggies, apples, pears and nuts.

[Morgan Guthner]

11/30/08

HS 4way Neck - 35 x 50 ea way

Pool Swimming

100m warm-up

Sidestroke w/zoomer fins x 20 mins

Chest Fly/Rear Delt Fly w/paddles (Alternate sets of 20) x 4 mins

[Morgan Guthner]

12/01/08 Lower Body Day

Front Squats - warm ups - 70K x 5, 120K x 2

Front Squats (30 sec rest between sets) - 140K x 2 x 2 sets, 140K x 1 x 16 sets, 120K x 2 x 5 sets, 120K x 1 x 20 sets (50 sets total - finished in 28 min 30 sec)

One of my better squatting sessions - legs thoroughly blasted.

[Morgan Guthner]

12/03/08

Elliptical - 25 mins (3 x 1 min @ max level)

Treadmill - 25 mins (3 x 1 min @ max level)

Hard tonight - legs are still blasted from yesterdays squat workout.

[Morgan Guthner]

12/03/08 Upper Body Day

BB Push Press (30 sec rest between sets) - 70K x 5, 110K x 5, 90K x 8, 70K x 10

Pull-ups (30s rest) - B x 5, 4, 3

Power Rail Tucked Planche Push-ups (1 min rest) - B x 3 attempts, 3a, 3a

Fat Man Row (1 min rest) - B x 10, 7, 5

Handstand Push-ups (1 min rest) - B x 5 sets (couple of reps, mostly standing for time)


Short on time, felt like a crappy workout. The push presses were pretty easy, so I think all the handstand work is paying off.

[Morgan Guthner]

12/04/08

Elliptical - 26:30 min (4000 steps - 3 x 1 min @ max level)

1-2 min break

Treadmill - 33:30 min (3 x 1 min @ max level)


Good, solid workout tonight - I'm finally starting to feel like I'm getting into better shape.

[Morgan Guthner]

12/05/08

Lower Body Day

Front Squats (20s rest) - 70K x 5, 120K x 1 x 26 sets

Back Squats (1min rest) - 120K x 1, 150K x 1 x 2 sets


Not much today - felt tired and my lower back is still a little fatigued from Mondays squat workout. I think I'll keep the marathon squats sessions to the once a week workout

[Morgan Guthner]

12/06/08

Pool Swimming

Fin Kick on back w/Bio-Fins x 500m

1 min rest

Breast Stroke w/paddles x 500m

1 min rest

Side Stroke w/Zoomer Fins x 500m

1 min rest

25m Sprints w/paddles & zoomers x 12 (30 sec rest between sets)

1 min rest

2-3 mins of sculling and flys


Great workout today. I got some new Apollo Bio-Fin XT's for my birthday this weekend - badass fins - really blast my legs.

[Morgan Guthner]

12/07/08

Hammer Strength 4way Neck - 35x25 ea way, 45x25, 55x25

[Morgan Guthner]

12/08/08

Upper Body Day

BB Push Press (30s rest) - 70K x 5, 120K x 5, 100K x 5, 90K x 5, 80K x 5 x 2 sets

Pull-ups (30s rest) - Body x 5

Rope Pull-ups (1 rope - 1 rep = 1 right on top and 1 left on top - 30 sec rest) - Body x 2, B x 2, B x 1, B x 1

Handstand Push-ups (hands on ground) - Body x 1 + 30 sec stand + 10 pushups, Body x 1 + 25 sec stand + 5 pushups, Body x 20 sec stand + 5 pushups


Pool Swimming

Fin kick on back w/Bio-Fins x 600m

1 min rest

Breast Stroke w/paddles x 600m

1 min rest

Side stroke w/zoomer fins x 600m

1 min rest

25m Sprints w/paddles and zoomer fins x 8 (30 sec rest between sets)

1 min rest

few mins of sculling and chest flys w/paddles


Birthday today (39) so I have one year to reach my "being in the best shape -strength/fitness" in my life. Sucks my Grandmother also died today so I had to do a RIP workout today for her. Hit a BIG PR in the pushpress - my previous 1 rep max was 125K for a single - I could have hit that for 5 today - 120K was that easy. The handstand work has really shot my overhead work up (on a bb anyway). Also hit a PR in the pool - did the first 1800m in 41:50.

[Morgan Guthner]

12/09/08

Elliptical - 21 mins (2 x 1 min @ max level)

DB Hang Snatch - 90lb x 80 reps (40ea arm) in 10:30


Man, the DB snatching really makes my heart pound - almost felt like a burnt my lungs some tonight - really, really good cardio!

[Morgan Guthner]

12/15/08

Did some swimming in the lagoon today, but not enough to call a workout (water was 36 degrees - chilly)

Lower Body Day

Front Squats (30 sec rest) - 140K x 1 x 11 sets

Back Squats (30 sec rest) - 140K x 2 x 10 sets

Felt tired and crappy today - took some time off and ate like crap - gym was 25 degrees today too, maybe that was part of it (yeah, right)

[Morgan Guthner]

12/28/08

Pool Swimming - ~45mins of sprints and fin kicks

Took some time off - probably needed it - felt good to swim. The time off gave me some time to reflect on what I need to do to accomplish my goals. Ate like crap over the holidays - body feels sluggish and tired.

[Morgan Guthner]

12/29/08

~35 mins of pool swimming.

[Morgan Guthner]

12/30/08

Pool Swimming - 41:30 (no breaks - swam w/bio-fins & hand paddles - sprints, fin kicks, breast stroke & chest flys)

[Morgan Guthner]

01/04/08

Pool Swimming

15 min fin kick

10 min x 25m sprints (30 sec rest)

10 min x 25m fin kick sprints (30 sec rest)

10 min x chest fly/sculling sprints w/paddles (30 sec rest)


Good workout - starting back up in the gym tomorrow - alternate days of pool swimming and gym (+ swimming in the lagoon at work) - should get me in shape quick. I've been eating like a champ since Christmas - really feeling good.

[Morgan Guthner]

01/05/09

Sandbag "Bearhug" Squats (1 min rest) - 150x5, 185x5, 225x2

Pull-up Series (1 min rest) - 1 rope - Bx4, Pull-up - Bx5, Chins - Bx5

DB/KB Hang Snatch (1 min rest) - 90 DB x 10, 40K KB x 10 (no swing)

DL (knuckles forward/no belt) - 120K x 5, 160K x 1, 200K x 1 x 5 sets (30 sec rest between sets)

Handstands (1 min rest) - B x 40 sec + 5 partial reps, B x 30 sec + 2 partial reps

Forearm Circuit (1 min rest) - DB wrist curls/Formulator Ext/1 hand G-Rex x 2 sets

Hammer Strength 4way Neck - 35 x 25

25 min pool swim


Back lifting after a 2 week break - I could feel my hamstrings after the second set of sb squats. I was pleased with the deadlifting and the handstands felt good too.

[Morgan Guthner]

01/06/09

21 mins Elliptical

Neck work - 4 sets w/a strong band

41 mins Treadmill

Felt tired and sore from yesterdays workout - had to power thru this one.

[Morgan Guthner]

01/07/09

Sandbag "Bearhug" Squats (1 min rest) - 150x5, 185x5, 225x3 (weak)

Hang Muscle BB Snatch (1 min rest) - 20KG x 5, 60KG x 5, 90KG x 2, 110KG x 1 (ugly, but made it)

Rope Climb (arms only - 1 min rest) - Body x 6 grabs + 1 pull-up, Body x 4 grabs, Body x 4 grabs

Power Clean + Push Press (1 min rest) - 110KG x 1 x 2 sets, 120KG x F x 2 sets (couldn't make the clean)

1 Arm KB Hang Snatch (no swing - 1 min rest) - 40KG x 10, 48KG x 10 (hard)


Pretty good workout - muscle snatchs were fun to try - good shoulder exercise. Legs have felt real weak - maybe all the fin work in the pool has something to do with it, but my squats feel really weak. I need to learn how to clean a bar better - I'm able to muscle up 275 now and then, but thats it, big wall. KB snatches from the hang were awesome - hard, especially since I'm still banging my forearms some - when I really focus on punching the arm straight up it doesnt. I'm finding I really dont like the Muscledriver Black KB's as the paint on them is very, very slick with sweaty hands. Overall, pretty decent workout.

[Morgan Guthner]

01/08/09

Pool Swimming - 35 mins


01/09/08

Afternoon

30 mins of open water swimming

Evening

Sandbag "Bearhug" Squats (1 min rest) - 150x5, 185x5, 225x4

Hang Muscle Snatch (1 min rest) - 70KG x 5, 100KG x 2 (poor form), 90KG x 4 (better weight)

Rope Climb (hands only - 1 min rest) - Body x 7 grabs, B x 4 grabs x 2 sets

Double KB Push Press - 32's x 2 snatches + 10 PP, 40's x 10

Hammer Strength 4way Neck - 35x10, 45x10, 55x10, 65x10

Grip Circuit (no rest between exercises)

DB Wrist Curls, Formulator Extensions, 1 Hand G-Rex, TT Thumbs only x 2 sets

[Morgan Guthner]

01/10/09

Elliptical - 30 mins

4 sets neck work w/a strong band

Treadmill - 33 mins

[Morgan Guthner]

01/12/08

Sandbag "Bearhug" Squats (1 min rest) - 150x5, 185x5, 225x5

Rope Climb (hands only - 1 min rest) - 8 grabs, 5, 4

Hang Muscle Snatch (1 min rest) - 60KG x 5, 80KG x 5 x 2 sets

DL (1 min rest) - 160KG x 1, 200KG x 1 x 3 sets - low back tired, stopped here

Pull-ups - B x 5

1 Hand Olympic Bar Hammer/Regular Curl Combo - Bar x 5 ea arm (hammer curl up, twist, regular curl down and up, hammer curl back down = 1 rep)

Double KB Jerks - 32's x 15

Grip/Neck Circuit - no rest between exercises:

- 4way neck, DB wrist curls/plate wrist curls (2nd set), formulator extensions, 1 hand G-Rex, TT Thumbs x 2 sets


Not a bad workout - the oly bar hammer/regular curls are a great whole arm exercise.

[Morgan Guthner]

01/13/09

50 min open water swim.


Great swim today - the water warmed up to about 40 degrees, which suprisingly made a huge difference. Did some sprints then a long swim out to the mouth of the river. My boss then picked me up in the boat and took me out to the fast current up river a bit and let me swim across the river a few times. After that, he dropped my off at the mouth and I swam back to the boat house.

[Morgan Guthner]

01/14/09

Sandbag "Bearhug" Squats - 185 x 5 x 7 sets

alternate sets with:

2.5" Fat Bar Power Cleans - 205 x 5, 3, 3, 3, 3, 2, 2

1 min rest between sets - Done with both in 18 mins


Was planning on going 30 mins, but power cleans were starting to take a toll on my forearms and thumbs (really just wussed out). Pretty good workout though - quick too.

40 mins Elliptical

Neck work w/a strong band x 4 sets