TylerDurden Log

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TylerDurden Log

Postby TylerDurden » Mon Jan 04, 2016 4:51 pm

Just finished reading LCI and extremely interested inuring this program. Going to give it the whole 12 weeks and log all workouts here. Also, just finished Blueprint to Beast, it is a very well laid out program. The manifestation map is one of the most powerful things I've ever done. Been doing it for a week and it has an extremely powerful effect on my mental game- although feel like a 5 year old kid while doing it, this is something i will continue for the next 12 weeks.

LCI Week 1

Starting Weight 213 LBS
BF 19%

Monday 12/28

LIFT
SQUAT 225 x4----225x4

CIRCUIT
5 sets
#95 squatx5
#95 push pressx5
#120 v handle pull down x 5

Interval
Tabata KB Swings #55

Tuesday 12/29

LIFT
OHP #125 (RPx3) 5/2/1
OHP #105 (RPx3) 10/5/5

CIRCUIT
5 ses
BB Hang clean/press #115 x5
DB pushup/row #20 x 5

Interval
Burpee 30 sec on 30 sec off 4 min

Wednesday 12/30

PT Test
pushups max =42
pullups max=11
dips max=18

3 mile run- 25:56

Thursday 12/31
LIFT

DL #225x12, #235x8

CIRCUIT
5 sets
G Rowx6
DB snatch #40 x6

INTERVAL
3x 500 m row (2:06/2:08/2:11)

Friday 1/1
LIFT
Bench #185 (RPx3) 5/3/2
#160 (RPx3) 8/4/3

DB FLY #30 1x15

CIRCUIT
3 sets
Penally Row x 8 #145
v handle pulldownx8 #140
kb snatch 8/8 #40

Interval
6x 100 m sprints

SATURDAY 1/2
3 mile ruck #25--33:32 (11:11 pace)

*felt great for week 1 / love format feel energized after workouts
TylerDurden
 
Posts: 3
Joined: Sat Jan 02, 2016 12:26 am

Re: TylerDurden Log

Postby TylerDurden » Sun Jan 10, 2016 9:04 am

LCI Week 2

Day 1
Front Squat #185 2x5, 1x6

Circuit
5 sets
Front squat #115x5
DB shoulder press #40x5
DB row #70x5
RDL/Shrug #115x5

INterval
Tabata SB Clean/press #100

Day 2
Press- Max triple #130

Circuit
6 sets
gladiator pushup x 5 #15
muscle snatch x 5 #115

interval
500 m rowx4 (1:56/2:01/2:05/2:06)

Day 3
Deadlift #275x4,6

Circuit
5sets
10 thrusters #85
10 knees to elbow

interval
jog 60/sprint 30 6 rounds

Day 4
4 mile outdoor run (hilly) 36:55

Day 5

Incline DB Bench RPx3 #60 (5/3/2)
RPx3 #50 (7/3/3)

Incline DB fly #30 1x8 (slow)

Circuit
5 sets
close grip bench #135x5
v grip pulldown #140x5
kb goblet squat #55x5

interval 50yd dash x8

*feel like I'm training as an athlete again
* strength feels good despite lower calories/condition
TylerDurden
 
Posts: 3
Joined: Sat Jan 02, 2016 12:26 am

Re: TylerDurden Log

Postby TylerDurden » Mon Jan 18, 2016 8:37 am

LCI Week 3

WT- 209.8 lb
BF%- 19.1

DAY 1
LIFT

Squat 20 reps AFAP #205- 10/7/3

Circuit
3 sets
#135 Squat x 8
#135 push pressx8
vhandle pulldown #145x8

Interval
#50 KB snatch 3x2min rounds (24/26/28)

DAY 2
LIFT
Press max single - #135

1x15 DB lat raise #25

Circuit
3 sets
BB Clean/Press #95x8
DB pushup/row #25x8

Interval
Burpee 60 on/30off 9 min

Day 3
Bench max triple- #195

DL #300 x4-- 2 sets

Circuit
5 sets
10 incline db bench #40
10 yates row #135
BB curl #95x6

* Had DT/MMA class all week limited LCI to three sessions. Feel beat up
TylerDurden
 
Posts: 3
Joined: Sat Jan 02, 2016 12:26 am


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