Josh Hillis' Workout Log

Today's Workout Sucked

Did all of my FMS Stuff

Then did military presses and chinups:

Barbell Military Press 85lbs x 8
Barbell Military Press 85lbs x 6
Barbell Military Press 85lbs x 6
Barbell Military Press 85lbs x 5
Barbell Military Press 65lbs x 8

Chinups (underhand) x 5 
Chinups (underhand) x 5 
Monkey Man (hanging/climbing/swinging) x 30 seconds

Lat Pull Downs 110lbs x 8
Lat Pull Downs 90lbs x 8
Lat Pull Downs 70lbs x 8 
Lat Pull Downs 50lbs x 8  

Just felt weak all around.  At least today I was smart enough not to push it on a day I felt like crap.  Normally when my workouts suck, it's 'cause I didn't get any sleep the night before.  But last night I got 14 hours sleep, and at 9pm tonight I'm already ready to go to sleep again.  

Training with Val

Much awesomeness.  Included:

New FMS Stuff

Squat Form Work

Swing Form Work

Squats felt terrible.  Truth be told, I'm just weak at them 'cause I've been avoiding them for years.  Of course, for years my left knee hurt when I did them.  Now that I'm foam rolling my left IT Band for five minutes every day, my knee is fine.

Swings felt really good.  Val says my one kettlebell swing is really good.  My two kettlebell swing still needs work.  Really liked the "horse stance" drill she gave me.

Push Pull

Corrective Exercise

Foam Roll ITB x 5:00 (L) + 5:00 (R)
FMS Ant/Post Weight Shift Hamstring Stretching
FMS Band Loaded Abduction Squats
FMS Band Assisted Deep Squat Practice
FMS Band Loaded Hip Abduction + Ankle Dorsiflexion (L) 
FMS Single Leg Hip Bridge (L)

45° Incline Presses

1a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
1b) Pullups (overhand) x 5  (3:1 tempo) 

2a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
2b) Pullups (overhand) x 5  (3:1 tempo) 

3a) 45° Incline Dummbell Bench Press 35+35lbs x 8 (3:1 tempo)
3b) Pullups (overhand) x 5  (3:1 tempo) 

15° Incline Presses

4a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
4b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)

5a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
5b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)

6a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
6b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)

7a) 15° Incline Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
7b) Incline Chest Supported Dumbbell Rows 40+40lbs x 8 (4:1 tempo)

Flat Bench Presses

8a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
8b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)

9a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
9b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)

10a) Flat Dummbell Bench Press 40+40lbs x 8 (4:1 tempo)
10b) Dumbbell Bent Over Rows 40 x 8L+8R (4:1 tempo)

11a) Flat Dummbell Bench Press 35+35lbs x 8 (4:1 tempo)
11b) Dumbbell Bent Over Rows 35 x 8L+8R (4:1 tempo)

12a) Flat Dummbell Bench Press 30+30lbs x 8 (4:1 tempo)
12b) Dumbbell Bent Over Rows 30 x 8L+8R (4:1 tempo)

Meathead Arm Bonus

Overhand Band Tri Pressouts x Max (1:1 tempo)
Overhand Band Tri Pressouts x Max (1:1 tempo)
Standing Dumbbell Curls x Max (4:1 tempo)

Corrective Exercise

FMS Single Leg Hip Bridge (L)
Passive Wall Hamstring Stretch x 5:00 (L)  5:00 (R)
FMS Assisted Active Straight Leh Raise x 10 (L) + 10 (R) 

 

Swings, Front Squats, Military Presses, Deadlifts

Foam Rolling x 5:00L and 5:00R

FMS Band Loaded Hip Abduction Squats
FMS Band Loaded Hip Abduction with Ankle Dorsiflexion

Two Kettlebell Swings 35+35 (70lbs) x 10
Two Kettlebell Swings 44+44 (88lbs) x 10 
Two Kettlebell Swings 53+53 (110lbs) x 10 
Two Kettlebell Swings 64+64 (128lbs) x 10 
Two Kettlebell Swings 64+64 (128lbs) x 5 

Barbell Front Squats 45lbs x 8
Barbell Front Squats 65lbs x 8 
Barbell Front Squats 85lbs x 6 
Barbell Front Squats 85lbs x 4
Barbell Front Squats 85lbs x 2

Barbell Military Presses 65lbs x 8
Barbell Military Presses 85lbs x 6
Barbell Military Presses 105lbs x 4
Barbell Military Presses 115lbs x 2

Deadlifts 155lbs x 8
Deadlifts 205lbs x 6
Deadlifts 225lbs x 4
Deadlifts 255lbs x 2

Passive Wall Hamstring Stretch x 5:00 L and 5:00 R

Front squats with a barbell were awkward.  My wrist can't do the bent back Oly style hold, so I have to do the crossover bodybuilder style hold, and it's going to take some getting used to.  Military presses and deadlifts felt great.  Did one extra set of 5 swings with with double 64lb kettlebells 'cause I wanted to do a set with more pop. 

Active Rest/PT Day/Left Day

Foam Rolling x 5:00 left leg

FMS Anterior/Posterior Loaded Hamstring Stretch
FMS Band Loaded Hip Abduction Squat
FMS Band Loaded Hip Abduction w/Ankle Dorsiflexion
FMS Band Loaded Shoulder D1-D2  

Single Leg Deadlift 25+25lbs (50lbs) x 5 left leg
Single Leg Deadlift 30+30lbs (60lbs) x 5 left leg 
Single Leg Deadlift 35+35lbs (70lbs) x 5  left leg
Single Leg Deadlift 40+40lbs (80lbs) x 5  left leg

Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg
Step Ups 12" Box 25+25lbs x 10 left leg

T's 7.5+5.5lbs x 12
W's 7.5+5.5lbs x 12 

Band Loaded Shoulder External Rotation x 12L+12R
Band Loaded Shoulder External Rotation x 12L+12R
Band Loaded Shoulder External Rotation x 12L+12R 

Side Lying Hip Abduction (glut med) x 25 left leg
Side Lying Hip Abduction (glut med) x 25 left leg 

Band Hamstring Stretching

Meathead Arm Day

Foam Rolling x 5:00 left leg

FMS Anterior/Posterior Loaded Hamstring Stretch
FMS Band Loaded Hip Abduction Squat
FMS Band Assisted Deep Squat
FMS Band Loaded Hip Abduction w/Ankle Dorsiflexion

Seated Decline Dumbbell Curls 5 x 8 (3:0:1:0 tempo)
***last set followed by four drop sets

EZ Bar Preacher Curls 2 x 10 (4:0:1:0 tempo)

Dumbbel Curl "21's" x 3 (could not maintain tempo or full range of motion for all reps)

Dumbbell Hammer Skull Crushers 5 x 10 (3:0:1:0 tempo)
***last set followed by two drop sets 

Cable Tri Pressdowns 4 x 12 (4:0:1:0 tempo)

Overhead Band Tri Pressouts 2 x failure

Band Tri Pressdowns 2 x failure

This was the first time I was really able to survive this workout, and this was the first time I was able to add in the drop sets.  I still haven't fully adapted to the sheer volume of this kind of training.  I haven't posted the weights I'm using on this workout yet, because it still isn't a factor.  Like I said, I'm still struggling with hitting all of the reps, even with really light weights.

Cardio

Foam Rolling x 5:00

Cardio: Swings and Goblet Squats x 16:00

1. Swings 35lbs (L) x 0:30 / rest x 0:30
2. Goblet Squats 35lbs x 0:30 / rest x :30
3. Swings 35lbs (R) x 0:30 / rest x 0:30
4. Goblet Squats 35lbs x 0:30 / rest x :30
5. Swings 35lbs (L) x 0:30 / rest x 0:30
6. Goblet Squats 35lbs x 0:30 / rest x :30
7. Swings 35lbs (R) x 0:30 / rest x 0:30
8. Goblet Squats 35lbs x 0:30 / rest x :30
9. Swings 35lbs (L) x 0:30 / rest x 0:30
10. Goblet Squats 35lbs x 0:30 / rest x :30
11. Swings 35lbs (R) x 0:30 / rest x 0:30
12. Goblet Squats 35lbs x 0:30 / rest x :30
13. Swings 35lbs (L) x 0:30 / rest x 0:30
14. Goblet Squats 35lbs x 0:30 / rest x :30
15. Swings 35lbs (R) x 0:30 / rest x 0:30
16. Goblet Squats 35lbs x 0:30 / rest x :30

Cardio: Swings and Bent Over Rows x 16 minutes

1. Swings 35lbs (L) x 0:30 / rest x 0:30
2. Swings 35lbs (R) x 0:30 / rest x 0:30
3. Bent Over Rows 35lbs (L) x 0:30 / rest x 0:30
4. Bent Over Rows 35lbs (R) x 0:30 / rest x 0:30
5. Swings 35lbs (L) x 0:30 / rest x 0:30
6. Swings 35lbs (R) x 0:30 / rest x 0:30
7. Bent Over Rows 35lbs (L) x 0:30 / rest x 0:30
8. Bent Over Rows 35lbs (R) x 0:30 / rest x 0:30
9. Swings 35lbs (L) x 0:30 / rest x 0:30
10. Swings 35lbs (R) x 0:30 / rest x 0:30
11. Bent Over Rows 35lbs (L) x 0:30 / rest x 0:30
12. Bent Over Rows 35lbs (R) x 0:30 / rest x 0:30
13. Swings 35lbs (L) x 0:30 / rest x 0:30
14. Swings 35lbs (R) x 0:30 / rest x 0:30
15. Bent Over Rows 35lbs (L) x 0:30 / rest x 0:30
16. Bent Over Rows 35lbs (R) x 0:30 / rest x 0:30

FMS, Semi-Meathead Military Press Day

FMS: 

Foam Roll (L) IT Band x 5:00
Foam Roll (R) IT Band x 1:00

Posterior Weight Shift Toe Touch
Anterior Weight Shift Toe Touch
Assisted Straight Leg Raise 

Assisted Squats
Band Loaded Abduction Squats
Loaded Dorsiflexion

Single Leg Bridge

Military Presses/Pullups:

1a) Barbell Military Press 95lbs x 5
1b) Pullups (overhand) x 5 

2a) Barbell Military Press 85lbs x 5
2b) Pullups (overhand) x 5

3a) Barbell Military Press 85lbs x 8
3b) Pullups (overhand) x 5

4a) Barbell Military Press 85lbs x 6
4b) Chinups (underhand) x 5

5a) Barbell Military Press 75lbs x 10
5b) Chinups (underhand) x 4

Bonus Arm Work:

Seated Decline Curls
Skull Crushers
Standing Curls
Band Triceps Pressdowns
Standing Curls
Band Triceps Pressdowns 

Static Hamstring Stretch x 5:00 (L) 

Today is only semi-meathead.  I'm going to work my way up on presses from essentially 5x5 with 85lbs to a 5x10 or 6x10, and at the same time work up to a 5x10 or 6x10 on chinups/pullups.  If I was going full meathead, I'd drop the weight and hit the reps now, but this is a fun game to play, and it's one of the workouts I was doing the last time I really liked the way I looked.

FMS, Double Swings, Deadlifts

FMS:

Foam Roll (L) IT Band x 5:00
Foam Roll (R) IT Band x 1:00

Posterior Weight Shift Toe Touch
Anterior Weight Shift Toe Touch
Assisted Straight Leg Raise 

Assisted Squats
Band Loaded Abduction Squats
Loaded Dorsiflexion

Tall Kneeling D1 & D2 Chop

Double Swings:

Double Swings 35+35lbs (70lbs) x 10
Double Swings 44+44lbs (88lbs) x 10
Double Swings 53+53lbs (106lbs) x 10
Double Swings 64+64lbs (128lbs) x 10 
Double Swings 70+70lbs (140lbs) x 7 

Deadlifts: 
*All reps resetting after each rep, focusing on 3 points of contact on my left foot, and a hard arch at the bottom. 

Deadlift 155lbs x 6
Deadlift 175lbs x 6
Deadlift 175lbs x 6
Deadlift 175lbs x 6
Deadlift 175lbs x 6
Deadlift 175lbs x 6 

Half Kneeling Light Military Press Practice:

Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R 

Meathead Push/Pull Workout

2012 goals:

1. I want to add muscle to my arms, back, and chest
2. I want to sort out my wrist pain with a hand therapist (PT/OT CHT)
3. I want to even out the muscle imbalances left to right side
4. I want to have a really awesome swing, deadlift, squat, and military press
5. I want some cardiovascular fitness

Workout:

1a) 45° Incline Bench Dumbbell Press 35+35lbs x 8 (4:0:1:0 tempo)
1b) Chinups x 5

2a) 45° Incline Bench Dumbbell Press 35+35lbs x 8 (4:0:1:0 tempo)
2b) Chinups x 5

3a) 45° Incline Bench Dumbbell Press 35+35lbs x 8 (4:0:1:0 tempo)
3b) Chinups x 5

4a) 30° Incline Bench Dumbbell Press 35+35lbs x 8 (4:0:1:0 tempo)
4b) Elbows Wide Chest Supported Dumbbell Rows 35+35lbs x 8 (3:0:1:1 tempo)

5a) 30° Incline Bench Dumbbell Press 35+35lbs x 8 (4:0:1:0 tempo)
5b) Elbows Wide Chest Supported Dumbbell Rows 35+35lbs x 8 (3:0:1:1 tempo)

6a) Flat Bench Dumbbell Press 35+35lbs x 8 (4:0:1:0 tempo)
6b) One Dumbbell Bent Over Rows 35lbs x 8L+8R (3:1:1:2 tempo)

7a) Flat Bench Dumbbell Press 35+35lbs x 8 (4:0:1:0 tempo)
7b) One Dumbbell Bent Over Rows 35lbs x 8L+8R (3:1:1:2 tempo)

8a) Flat Bench Dumbbell Press 35+35lbs x 8 (1:4 tempo)
8b) One Dumbbell Bent Over Rows 35lbs x 8L+8R (3:1:1:2 tempo)

Dumbbell Curls 25+25lbs x 8 (4:0:1:0 tempo)
Band Tricep Pressdowns x 20 (2:0:2:0 tempo)

PT "T's" (lower trap/middle trap + rear delt) 5+5lbs x 15 (4:0:1:0)
PT "W's"(lower trap/middle trap + rear delt + external rotators) 5+5lbs x 15 (3:0:1:0)
PT "T's" (lower trap/middle trap +rear delt) 5+5lbs x 10 (2:0:1:0)

Shoulder External Rotation (with blue band) x 10L+10R
Shoulder External Rotation (with blue band) x 10L+10R

Cable Standing Rows 15lbs x 10L+10R (4:1:2:1)
Cable Standing Rows 15lbs x 10L+10R (4:1:2:1)