Right of Passage

[WidowMaker]

TapouT XT



Week 5:
23 May 13
Day 4
Yoga just over 52 minutes

I'm glad it's yoga day today! I really needed a good stretch today.
Feel like I could do this again an hour later cos I'm still somewhat tight but not near as bad as before I started.

[WidowMaker]

Modified 5/3/1

Modified 5/3/1

Week 1/Day 4
24 May 2013
Auxillary Day:

Note: 5 minute stretch and warm-up.
Military Press:
(in front of rack/index on bar ring)
(no lock and bar at eye level)
2 x bar x 20
65 x 12
95 x 8
115 x 5
125 x 3
135 x 1
Nothing real spectacular today.
Just moving a little weight feeling things out.

Seated Calves:
(toes out/2.2.2 tempo)
135 x 12
225 x 20
Nothing major. Just working on my form today.

Barbell Curls:
Note:Curl up to just above a 90 only
and lower to just before elbows straighten.
(2.1.2 tempo)
(palms up at shoulder width)
bar x 20
(palms up and index finger on bar ring)
bar x 20
Focusing on form with gos squeezes at top and feeling the stretch at bottom.

High Incline Dumbbell Shrugs:
(no hooks/3.2.3 tempo)
30 x 20
50 x 20
Hard squeezes at top on these and full stretch from shoulders at bottom
and not the elbows.

Abs: TapouT XT

Target Stretch:
About another 5 minutes on this today.

Time/Comments:
Solo today as I was primarily focusing on the form of all these exercises
and not the weight today.
Overall motivation was around 7.

[WidowMaker]

TapouT XT



Week 5:
24 May 13
Day 5
Legs and Back just over 41 minutes

Lot of switching out in this one from legs to back work with a lot of band work in it
or resistance tube work as it's called.
Very challenging on this one today but it's all coming together again and the conditioning is getting better.

[WidowMaker]

TapouT XT



Week 5:
25 May 13
Day 6
Cardio XT/Ultimate Abs 47 minutes total

Whoah! This combo dvd program today was all out war on my energy level today.
I made it through it all but was drenched in a pool of sweat on the floor while I was laying there cooling down
before closing up our gym.

[WidowMaker]

Modified 5/3/1

Modified 5/3/1

Week 2/Day 1
27 May 2013
Deadlift Day:

Note: 5 minute stretch and warm-up.
Deadlift:
(unbelted,unhooked and unwrapped/double overhand all)
(sumo stance)
135 x 12
(conventional stance)
135 x 12
(sumo stance)
225 x 5
(conventional stance/sumo stance/conventional stance)
3 x 245 x 3
Nice and smooth today as is for the task at hand.

4" Block Pulls:
(unbelted,unhooked and unwrapped/double overhand )
(conventional stance)
245 x 12
Easy and good speed on these today.

Barbell Shrugs:
(3.2.3 tempo all)
(in rack/unhooked and unbelted)
225 x 8
(hooked and unbelted)
2 x 315 x 12
Good pulls on these today as I was concentrating on the form,
hard squeezes and the long stroke.

Band Lat Pulldowns:
(cat back style/2.2.2 tempo)
green band x max reps (37)
These were real good today as I started feel them about the 24th rep.

Back Raises:
myself x 30
My back thanked me for these.

Abs:
TapouT XT

Target Stretch:
about 7 minutes

Time/Comments:
Solo today.
Just a lighter conditioning day today as this will set up the prelude to the
Cube method Next week "Reloaded".
Motivation was around 7 today.

[WidowMaker]

TapouT XT



Week 6:
27 May 13
Day 1
Plyo XT just over 51 minutes

Yep, you guessed it!
Sweating like a stuck pig today!
Leg work is no joke following behind deadlifts.

[WidowMaker]

Modified 5/3/1

Modified 5/3/1

Week 2/Day 2
28 May 2013
Bench Day:

Note: 5 minute stretch and warm-up.
Pins are set to chin level.

High Incline Barbell Bench Press:
(in rack/unwrapped and unbelted)
(close-grip, index at knurl and smooth)
(1 minute rest periods)
bar x 20
(pinky on bar ring)
bar x 20
135 x 12
(wrapped and unbelted)
225 x 8
Note: Add in reverse bands presses with green bands.
(single choke-loose at top)
(4 minute rest periods)
(wrapped and unbelted)
315 x 3
365 x 3
(wrapped and belted)
405 x 3
Felt good on these as I kept it on the medium side of heavy (for me) today.

Bench Press:
(pinky on bar ring)
(2.1.2 tempo/wrapped and unbelted)
135 x 8
(index finger on bar ring-my competition grip)
(2.1.2 tempo/wrapped and unbelted)
(2 minute rest period)
2 x 225 x 12
Feeling it good on these today.

Cable Pushdowns:
(2.1.2 tempo/1 minute rest periods)
80 x 10
200 x 20
Good and tight in my triceps here.

Low Incline Dumbbell Flyes:
(in the style of Charles Poliquin/1 minute rest periods)
2 x 30lbs x 25
Chest and shoulders are really feeling it now as I was concentration on the form.

Abs: TapouT XT

Target Stretch:
about 7 minutes today.

Time/Comments:
Solo today and was very satisfied with the outcome.
Motivation around 8.

[WidowMaker]

TapouT XT



Week 6:
28 May 13
Day 2
Ripped Conditioning/Ultimate Abs 42 minutes

Week 6:
28 May 13
Day 2
Ripped Conditioning/Ultimate Abs 42 minutes

This one is still a challenge to get the coordination of this particular day's program down but it's getting there.
Sweating as usual.

[millenium girl]

Ripped conditioning/ultimate abs? Could you give me more details?

[WidowMaker]

Ripped conditioning/ultimate abs? Could you give me more details?

http://www.youtube.com/watch?v=nM02M2SQymQ

[WidowMaker]

Modified 5/3/1

Modified 5/3/1

Week 2/Day 3
30 May 2013
Squat Day:

Note: 5 minute stretch and warm-up.
Squat:
(unbelted and unwrapped all)
135 x 20
225 x 8
3 x 275 x 3
Good depth and speed today!

Abs:
TapouT XT

Target Stretch:
Around 5 minutes again.

Time/Comments:
Solo today as this was just a core exercise day only.
Motivation was around 7.

[WidowMaker]

TapouT XT



Week 6:
30 May 13
Day 4
Yoga just over 52 minutes

I like this day to stretch back out and relax and I still break a sweat.

[WidowMaker]

Modified 5/3/1

Modified 5/3/1

Week 2/Day 4
31 May 2013
Auxillary Day:

Note: 5 minute stretch and warm-up.
Military Press:
(in front of rack/index finger on bar ring)
(no lockout except on last rep of each set and lower bar to eye level)
bar x 20
(wrist wraps and no belt)
95 x 12
135 x 3
185 x 3
(wrist wraps and belted)
225 x 3
Good form on all of these (no hip flexor helping to bounce it up).
Wasn't intending on taking my triples to 225 today but Powerbelle kept on talking smack.
So there ya go!
It did feel good to have a little weight back on the bar again.

Seated Calves:
(toes straight/3.3.3 tempo/no belt)
135 x 12
225 x 12
315 x 12
405 x 12
Good on these for today.

Side Raises:
(in the style of pouring water/2.1.3 tempo)
(no excessive swinging)
10 x 10
30lb x 20
Got some good burn and tightness.

Concentration Curls:
(do not completely extend the elbow at the bottom)
(2.1.2 tempo)
15 x 10
30lb x 20
Lots of tightness and burn here.
Hard squeezes at the top.

Abs:
TapouT XT

Target Stretch:
Around 8 minutes.

Time/Comments:
It always good to have Powerbelle in the gym with me.
She does a lot to help motivate and spot for me!
When I finished with the 225 on the military press.
She smiled and smirked at me as she walk back over to the stereo
(smiling-looking back over her shoulder-with her east coast strut) saying,
"I was wondering how long it was gonna take you to put some weight back on the bar again,
but when you get back to your heavy militaries I will start making vids of it again.....deal?!"
I smiled back and said--deal!
Motivation was through the roof today!
That's saying a lot for an auxillary day!

[WidowMaker]

TapouT XT



Week 6:
31 May 13
Day 5
Buns and Guns/Ultimate Abs just over 48 minutes

Good work on this today, but the band work for my arms was slightly getting into my elbow and bicep somewhat.
We stayed with it and was pouring with sweat then we closed up the gym and went outside; got the waterhouse and played with
Jax our 5 month old pit bull terrier pup.

[WidowMaker]

TapouT XT



Week 6:
1 June 13
Day 6
Sprawl and Brawl 47 minutes

Lots of stand up and ground movements here in combinations.
A little at the top and a little on the ground.
A really good training program today.
This is another good one to tax your energy reserve.