Pesas con horseboxo

El Horseboxo

Wanted to get one of these up running a while back but i had an injury and was only doing light cardio and light weights. Been back a few weeks now and got into it hard. Got back to a position i'm very happy with despite the lay off.

Gonna record my diet and program in here. Changing my program a bit from what it was and using 5x5 for the most part. Gonna keep all sets at the same weight and look to increase each week. If i can't get 5 reps on each of the 5 sets i will keep the same weight until i can. And instead of starting off at my maximum now i'm going to drop the weight a bit so i don't hit a plateau early.


Age: 27
Height: 6' 2"
Weight: 215 pounds (97.5 kilos)
Body fat: 15%



Monday

Press

5 x 85kg
5 x 85kg
5 x 85kg
5 x 85kg
5 x 85kg


Front plate raises

8 x 20kg
8 x 20kg
8 x 20kg


15 minutes hiit cross trainer (1 minute max effort, 1 minute slower pace)

5 mins on bike (Max effort)




Meal 1

Porridge with spoonful of peanut butter & handful of raisins and blueberries
4 egg omelet with 1 slice of wholewheat bread
1 scoop whey mixed with water

Meal 2

Chicken fillet with brown rice. 1 spoonful of rogan josh sauce

Meal 3

Chicken fillet with brown pasta. 1 spoonful of butter chicken sauce

Meal 4 (post workout meal)

150g turkey mince with plate of vegetables
2 scoops whey mixed with water
1/2 tablespoon of creatine

Meal 5

4 egg omelet with peanut butter spread on it.
2 spoonfuls of cottage cheese with low fat yogurt over it

Meal 6

2 scoops of whey mixed with milk

d'Oracle

El Horseboxo wrote: »

Monday

Press

5x5 - 85kg
5x5 - 85kg
5x5 - 85kg
5x5 - 85kg
5x5 - 85kg

:eek:

Inspector Coptoor

When you say press, do you mean bench press or standing over head press?

alos, when you say 5 x 5 @ 85kg - that means 25 reps in total.

However, when you say

Press

5x5 - 85kg
5x5 - 85kg
5x5 - 85kg
5x5 - 85kg
5x5 - 85kg

that would imply that your total reppage was 125 reps at 85kg.

which was it?

Inspector Coptoor

Ok, cool.

Were you doing 5 x 5 on the bench press?
or with the standing overhead press?

El Horseboxo

Liam Henners257 wrote: »

When you say press, do you mean bench press or standing over head press?

alos, when you say 5 x 5 @ 85kg - that means 25 reps in total.

However, when you say

Press

5x5 - 85kg
5x5 - 85kg
5x5 - 85kg
5x5 - 85kg
5x5 - 85kg

that would imply that your total reppage was 125 reps at 85kg.

which was it?

Shít didn't even notice i had phrased it like that. It was just the 5 sets of 5 reps. 25 total. And the press is the overhead press. Just used to referring to it as that.

Inspector Coptoor

very nice weight to be repping 5 x 5 with on the OH press.

Good work.

mrpink6789

El Horseboxo wrote: »

Press

5 x 85kg
5 x 85kg
5 x 85kg
5 x 85kg
5 x 85kg

Jeebus thats impressive man, fair play. Excuse me while I go cry at my puny existence :P

El Horseboxo

Thanks but the press is my favorite exercise and i've worked harder on it than any other exercise. So it's a bit out of proportion compared to some of the other numbers i'm putting up.


Tuesday

Back squat

130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5


(15 seconds rest between each set for the below)

75kg x 8
75kg x 7
75kg x 6
75kg x 5
75kg x 4
75kg x 3
75kg x 2
75kg x 1


Stiff leg deadlift

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5


Meal 1

Porridge with spoonful of peanut butter & handful of raisins and blueberries
4 egg omelet with 1 slice of wholewheat bread
1 chicken fillet
1 scoop whey mixed with water

Meal 2

Chicken fillet with brown rice. 1 spoonful of madras sauce

Meal 3

Chicken fillet with brown pasta. 1 spoonful of rogan josh sauce

Meal 4 (post workout meal)

2 tins of tuna mixed with mayo and a plate of vegetables
2 scoops whey mixed with water
1/2 tablespoon of creatine

Meal 5

3 egg omelet with peanut butter spread on it
Handful of brazil nuts and cashews
Spoonful of flax seed oil

Meal 6

2 scoops of whey mixed with milk

El Horseboxo

Off to Minnesota later for Thanksgiving so got an early carido session in today. There's a gym in the local university so i'll get to use that as my cousin goes there. Probably gonna end up with about 2 or 3 airplane meals today though.

Wednesday

20 minutes cross trainer
10 minutes treadmill
5 minutes bike


Meal 1 (Post workout meal)

Porridge with peanut butter and raisins
4 egg omelet
1 scoop whey and creatine mixed with water

Meal 2

Chicken fillet with broccoli and spinach covered with melted low fat cheese

Meal 3

150g Turkey mince grilled with onions and mushrooms. Spoonful of light mayo

Meal 4

Chicken supreme with mash potato, carrots, beans, turnip and gravy. (Airplane food)

Meal 5

Grilled steak sandwich with lettuce, tomato and onions on wholewheat bread. (Airplane food)
Handful of macademia nuts (Brought with me)

Meal 6

Omelet with turkey, ham, onions, cheese, mushrooms, peppers & salsa sauce.

(In O Hare airport and just ordered this at a restaurant. Haven't a clue how many eggs. Looks like 20 from the picture. Only 6:45 here and i'm onto 6 meals. Gonna be some good eating.)

El Horseboxo

No problem getting into the local gym at the university here.

Thursday

Bench press

120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5


Seated hammer curls (10 burpess after each set)

17.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5
17.5kg x 5


Meal 1

4 egg omelet
2 spoonfuls of peanut butter
some strawberries and blue berries
Glass of milk
1 scoop of whey

Meal 2

Fillet of chicken with wholewheat noodles and soy sauce

Meal 3 (Post workout meal)

Turkey breast with brown rice and a spoonful of korma sauce
1 scoop of whey mixed with creatine

Meal 4 (Thanksgiving dinner. Gorged myself and been drinking watching the nfl)

Onion soup

Turkey and stuffing
Garlic mashed potatoes
Sweet potatoes
Sprouts, carrots, broccoli, turnip, peas, green beans
Wholewheat roll
Turkey gravy
Cranberry sauce

Pecan pie with ice cream.

El Horseboxo

Friday

20 minute jog in the snow
10 minutes skipping
10 minutes heavy bag


Gonna leave the diet out until i get home. Been drinking and as it's not my house i can't be taking over their kitched so just doing the polite thing and taking what i'm given. Although it is good food. Lots of meat and veg.

El Horseboxo

Saturday

Deadlift

170kg x 5
170kg x 5
170kg x 5
170kg x 5
170kg x 5

Pendaly row

80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Close grip bench press

80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Parsley

tasty enough lifting... even tastier diet.

El Horseboxo

Monday

Press

87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5


20 minutes on cross trainer


My diet hasn't been too bad despite the drinking over the weekend. Bought a load of chicken fillets and been eating them. So it's mostly been eggs and chicken all day. Not much carbs though other than oats in the morning and whatever from peanut butter.

El Horseboxo

Tuesday


Back Squat

132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5


Stiff leg deadlift

92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5


8 minutes of skipping and push ups (2 mins skipping/20 push ups)

El Horseboxo

Had an unbelieveable workout earlier with the UMD Bulldogs. An American football team that my cousin plays for at college. The intensity was through the roof. Don't know the names of half of the things so i'll just describe. Not looking forward to tomorrow.

Wednesday

Warm up and stretching.

Done 5 rounds of a circuit that involved jogging through zig zagged cones, then having to jump up when you reached each cone in the next series of cones, burpees at each cone in the next series of cones, 20 reverse crunches at the next marker facing away from the way you're going. When finished up as quick as possible and a sprint for 40 yards, 20 crunches at next marker, again 40 yard dash, 20 push ups at next marker and another 40 yard sprint. Always doing there exercise facing away from the way you sprint. Then it was through a series of tires and after that a series of box jumps spread out in a row. Finally on the home stretch you had to flip over a big ass tire back to where you started.

6 of us done a circuit at a time and went in groups 40 seconds after each group. I thought that was it after that but nope. It was into the weight room then.

More stretching.

Then started with 80 kilos on the barbell doing stiff leg deadlifts for 10 reps, then the same movement but with a jump at the end of it for 10 reps, straight into 10 hang cleans, followed by 10 push presses, then over the head onto the shoulders for 10 squats and finally 10 lunges on each leg. Once the barbell was picked up for the SLDL's it wasn't put down till after the lunges. Done 3 rounds of that. Absolute killer.

That was followed by 40 yard sprints wearing a weight vest and then running up and down the court dunking a basketball while wearing the vest. Well trying to dunk it.

Lastly there was 5 rounds of deadlifts at 100 kilos and battling ropes for a minute. I think somewhere near the 4th round i lost all feeling in my arms. They had burned to ash by that stage. Don't know how i done the 5th round.

We finished up with some more stretching and a warm down.


To me that would seem like over training and no way would i consider doing that volume in one session on a regular basis. But they are well conditioned and unbelievably fit from it. Even the big defensive guys who done a slightly different workout. Hoping to do another session with them on Friday before going home the next day.

El Horseboxo

Felt wrecked on Thursday after that session on Wednesday. Really struggled on the bench and had horrible form with my left side being a little weaked and lifting the bar up crooked. Still managed the 5x5 though with the 2.5 kg increase on last week.

Thursday

Bench Press

122.5kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5


Straight barbell curls

45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5

Finished with a bit of core work. 3 rounds of weighted crunches, reverse crunches and russian twists for 20 reps each. Used a 15kg plate with around 30 seconds rest each round.

El Horseboxo

Friday

Another session with the Bulldogs earlier today. Not as intense as the other day as they have a game tomorrow morning at 10 which i should get to see half of before needing to get to the airport.

Started with stretching and then onto sprints wearing a weight vest. There were 10 cones all spread out on the field and a person would stand at each one. The coach would call 2 random numbers and you'd have to race the person from one cone to the other. Bastard called my number 4 times in a row.

Then we went on to flipping big tires and carrying sand bags.

After that it was some positional training with the ball which was really good and totally different from anything i ever done. A lot of it incorporated plyometrics such as single leg box jumps where you'd catch the ball in the air at different angles. Really difficult to do without falling over. Of course i lost balance a few times.

Then it was into the gym for 3 rounds of what i done the other day with the barbell. Finished with stretching and then went to this restaurant where i must have ate over 100 grams in protein from lean meat. Beef, chicken and shrimp.

Think i'll start incorporating some plyometrics into my work outs at some stage.

Molly

Last 2 posts were awesome. I'm quite jealous

El Horseboxo

Go up early on Saturday to hit the gym before catching the first half of that American football game.

Saturday


Deadlift

172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5
172.5kg x 5

Pendaly row

82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

Close grip bench press

82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

El Horseboxo

Monday

Press

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5


3 rounds of hang cleans and kettlebell swings for 15, 12 and 9 reps.

50 kg on the hang cleans
24 kg kettlebell


4 mins tabata on cross trainer. 30 seconds intense, 10 seconds slow pace.



Also not gonna bother sticking the diet up. Going on a carb cycling diet from today and i pretty much only eat oats, chicken, tuna, eggs, veg and nuts anyways and some rice. Don't eat sweets or drink fizzy drinks so my diet will always be good. On days where i lift the compounds i'll eat a carb meal only before and after workout. On days of cardio i will only eat carbs at breakfast in the form of oats and on the rest day i'll keep carbs to pretty much zero. Gonna borrow some of the approach to a keto diet and consume more good fats.

El Horseboxo

Tuesday


Back Squat

135kg x 5
135kg x 5
135kg x 5
135kg x 5
135kg x 5


Stiff leg deadlift (I done what's in the brackets after each set)

95kg x 5 (18 step ups on each leg holding 20kg plate + 18 box jumps on 16 inch box)
95kg x 5 (15 step ups on each leg holding 20kg plate + 15 box jumps on 16 inch box)
95kg x 5 (12 step ups on each leg holding 20kg plate + 12 box jumps on 16 inch box)
95kg x 5 (9 step ups on each leg holding 20kg plate + 9 box jumps on 16 inch box)
95kg x 5 (6 step ups on each leg holding 20kg plate + 6 box jumps on 16 inch box)

El Horseboxo

Wednesday

3 rounds of bodyweight squats and burpees for 21, 15, 9 reps.

3 rounds of 3 different glute exercises (don't know names) for 12 reps on each leg.

10 minutes on cross trainer

10 minutes on heavy bag

El Horseboxo

Think next week may not be a fukk 5x5 on the bench press. Took a good bit of effort on the last set.

Thursday


Bench Press

125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5


Seated hammer curls

20kg x 5
20kg x 5
20kg x 5
20kg x 5
20kg x 5

El Horseboxo

Needed a quick one this morning so tried out a metcon i threw together.

Friday

3 minutes run on treadmill (level 18)
60 bodyweight squats
30 burpees
48 meter farmers walk (2 50kg dumbbells)


2 minutes run on treadmill (level 18)
40 bodyweight squats
20 burpees
48 meter farmers walk (2 50kg dumbbells)


1 minute run on treadmill (level 18)
20 bodyweight squats
10 burpees
48 meter farmers walk (2 50kg dumbbells)

12 mins 43 secs (wasted a few seconds getting the treadmill up and down speeds)

El Horseboxo

Saturday


Deadlift

175kg x 5
175kg x 5
175kg x 5
175kg x 5
175kg x 5

Pendaly row

85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Close grip bench press

85kg x 5
85kg x 5
85kg x 5
85kg x 4
85kg x 3

(Have what feels like shin splints in my right forearm. Would have got the complete 5x5 only for that. Will try same weight next week and 2 days hopefully should sort me out)


3 rounds of

Reverse crunches (with 5kg medicine ball) x 12
Russian twists (15kg plate) x 12

El Horseboxo

Arm felt good today so the almost 2 days rest helped a lot.

Monday

Press

92.5kg x 4
92.5kg x 6
92.5kg x 5
92.5kg x 5
92.5kg x 5

On the first set i just messed up the rhythm on the last rep. So i done 6 in the second and will continue to increase by 2.5 next week as the rest felt good.

3 rounds of hang cleans, kettlebell swings and clap push ups for 15, 12 and 9 reps.

50kg cleans and 24kg bells.

3 mins tabata cross trainer

El Horseboxo

Tuesday

Bumped the squats up by 5kg's on last week as the warm ups felt good and i've been completing them easy enough. Think i started too low on them.

Back Squats

140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5


Stiff leg deadlift (I done what's in the brackets after each set)

100kg x 5 (18 step ups on each leg holding 20kg plate + 18 box jumps on 16 inch box)
100kg x 5 (15 step ups on each leg holding 20kg plate + 15 box jumps on 16 inch box)
100kg x 5 (12 step ups on each leg holding 20kg plate + 12 box jumps on 16 inch box)
100kg x 5 (9 step ups on each leg holding 20kg plate + 9 box jumps on 16 inch box)
100kg x 5 (6 step ups on each leg holding 20kg plate + 6 box jumps on 16 inch box)

Doubt i'll go higher than 100 on the SLDL's as i want to keep the movement about stretching the hams and not about trying to increase the weight and work other areas.

El Horseboxo

Wednesday

3 rounds of bodyweight squats, burpees and mountain climbers for 21, 15, 9 reps.

3 rounds of weighted reverse crunches (5kg), russian twists (10kg) and farmers walks (50kg bells) for 12 reps each and 48 meters respectively.

Glute work

10 minute run

10 minute speed ball

El Horseboxo

Been carb cycling a week now. Keeping the carbs low for most days and then none on one day of the week. Only after squats and deadlifts have i ate any considerable amount of carbs. And only around workout time. But what's weird is i have been experiencing the effects of a keto diet. Which i had tried before. I feel sapped for energy, my breath tastes a little metalic and i've been getting headaches. Thought i needed to cut carbs out for that to happen. Been getting a lot of good fats in place of them so should start to go after a week or so.

Thursday

Bench Press

125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5


Seated hammer curls (in brackets after each set)

22.5kg x 5 (12 clap press ups)
22.5kg x 5 (12 clap press ups)
22.5kg x 5 (12 clap press ups)
22.5kg x 5 (12 clap press ups)
22.5kg x 5 (12 clap press ups)


Cable curls

60kg x 5
70kg x 5
80kg x 5

El Horseboxo

Friday

10 minutes cross trainer
1 minute heavy bag/1 minute skipping for 10 minutes
12 laps in park the with 10 pull ups on each lap on the goal post. (1 lap approx 1/4 mile)