Right of Passage

**WidowMaker** · 06-04-2013, 08:13 AM

The Cube - Reloaded

The Cube - Reloaded

Week 1/Day 1
3 June 2013
Deadlift Day: REPS

Glad I'm finally getting back at this program!
Note: 5 minute stretch and warm-up.
All deadlift work is done in socks.

Deadlift:
(unbelted/no knee wraps or hooks/double overhand)
(conventional stance)
135 x 12
(sumo stance)
135 x 12
(conventional stance)
225 x 5
(sumo stance)
315 x 3
(unbelted/no knee sleeves or hooks/no chalk)
(conventional stance)
(alternate over and underhand grips each rep/reset each rep)
(starting with right hand over/reset and go A.S.A.P.)
345 x 8
Felt good and strong on these pulls today.

4" Block Pulls:
(unbelted/no knee sleeves or hooks/no chalk)
(1st set sumo stance and 2nd set conventional stance)
(alternate over and underhand grips each rep/reset each rep)
(starting with right hand under/reset and go A.S.A.P..)
2 x 375 x 3
Good and smooth on these.

Standing Leg Curls:
(2.1.2 tempo)
80 x 12
110 x 12
120 x 12
Hamstrings are feeling this today!

Back raises:
(slow down - blast up)
blue band x 50
Oh ya! My back is loving these.

Abs: TapouT XT

Target Stretch:
About 10 minutes on this one today.

Time/Comments:
Solo today.
I smell 600 on the deadlift before this year is up.
Finished up last Cube program with 500 deadlift belted only.
Will do 605 or better (belted only) to set a new pr for myself!
Good training today as I am satisfied.
Motivation was around 8.

**WidowMaker** · 06-04-2013, 08:17 AM

TapouT XT

Week 7:
3 June 13
Day 1
Plyo XT just over 51 minutes

Oh ya! We were rocking this today hot in the gym and breeze was coming through garage doors.
Had the fans on and Powebelle and I was getting into this!

**WidowMaker** · 06-05-2013, 09:28 AM

The Cube - Reloaded

The Cube - Reloaded

Week 1/Day 2
4 June 2013
Bench Day: HEAVY

Note: 5 minute stretch and warm-up.

Floor Press:
(no wraps or belt)
(close grip-index finger on knurling and smooth)
(1 minute rest)
bar x 20
135 x 12
(pinky on bar ring)
135 x 12
(wrist wraps and unbelted here on out)
(competition grip-index finger on bar ring)
(2 minute rest)
225 x 5
275 x 2
(4 minute rest)
315 x 1
365 x 1
(close grip)
320 x 2
(pinky on bar ring)
320 x 2
(competition grip)
3 x 320 x 2
Felt good and strong on these today as it did what it was supposed to do and gave me some challenge.

Bench Press:
(touch and go/ no high bouncing off chest)
(2 minute rest)
(close grip/wrist wraps)
245 x 15
(competition grip/wrist wraps)
245 x 15
Oh Ya! Good challenge on my 2nd set of these.
Chest, shoulders and triceps are burning.

Klokov Behind Head Press:
(unbelted/hands beside inside bar collars)
(2 minute rest)
bar x 10
(wrist wraps)
65 x 12
85 x 12
105 x 12
Good on these today but still gotta get used to the movement,
but it all came out good.

Lat Pulldowns:
(unbelted and unhooked/3.3.3 tempo)
(spud grips/ stretch at top from shoulders and not the elbows)
120 x 10
(2 minute rest)
3 x 220 (the stack) x 12
Good hard contractions at the bottom and a full stretch from the shoulders at the top.
Got some burn on these today but will need to add some chains to the stack soon.

Dumbbell Shrugs:
(unhooked and unbelted/touch and go)
50 x 10
(hooked and unbelted/3.5.3 tempo)
3 x 70 x 15
Full stroke on these and good hard squeezes at top.
Traps are on fire now.

Band Pressdowns:
(blast down-hold 1 sec-up 2 sec)
(1 minute rest)
4 x green band x 25
Triceps are tight and they are pumped!
Gotta stretch them out cos they are on fire!

Abs:
TapouT XT

Target Stretch:
Took me about 11 minutes today.

Time/Comments:
Solo today as it was a good training day for me.
Motivation was around 8.

**WidowMaker** · 06-05-2013, 09:30 AM

TapouT XT

Week 7:
4 June 13
Day 2
Ripped Conditioning/Ultimate Abs 42 minutes

Somewhat better today staying up with the coordination on the different movements.
Our conditioning is getting better as we go along in this program.
Glad we made the investment in this!

**WidowMaker** · 06-07-2013, 08:09 AM

TapouT XT

Week 7:
5 June 13
Day 3
Cross Core Combat
just over 45 minutes

Haven't did this one in a while.
It was just as challenging today as it was on week 3 day 1.
Seems like it would've been easier today as my conditioning goes forward, oh well; maybe next week will be better.

**WidowMaker** · 06-07-2013, 08:11 AM

The Cube - Reloaded

The Cube - Reloaded

Week 1/Day 3
6 June 2013
Squat Day: SPEED

Note: 10 minute stretch and warm-up.

Squat:
(no belt or wraps)
135 x 20
(wrist wrap)
225 x 8
(wrist wraps and belted but not latched)
3 x 305 x 3
Nice speed out of the hole on these today.

Reverse Band Squat:
(black band-single choke)
(wrist and knee wraps/ belted and latched)
515 x 2
Good challenge on this today.
Working on bringing my squat stance back into heels a little more than shoulder width apart and toes pointed more forward.
Like I used to squat in the narrower stance,but now this wider stance seems to be bs for now.
Back to my original stance cos that's my sweet spot out of the hole.

Front Sled Pulls:
(driveway length is 120ft 1 way/counting both ways as 1 rep)
(sled is 100lbs)
90lbs x 1 (30sec)
135lbs x 1 (30sec)
225 x 1 (34sec)
Good pulls on these today for time and will add more laps next time.

Band Good Mornings:
3 x green band x 12
Nice and smooth on these as my back loves me for this exercise.

Kettlebells Swings:
3 x 15lbs x 15
Nice stretch for my back. This is a good move.

Abs:
TapouT XT

Target Stretch:
Roughly about 12 minutes.

Time/Comments:
Solo today.
Good training session as my motivation was around 8 today.

**WidowMaker** · 06-07-2013, 08:13 AM

TapouT XT

Week 7:
6 May 13
Day 4
Yoga XT 52 minutes

Oh ya! Feels good to stretch out today. We really needed this one!

**A1food4u** · 06-07-2013, 11:05 AM

obviously you find the yoga beneficial.. do you go to an organized class? or are you self taught? looking for a change up in routine and was considering this but using a cd instructor....

**John Benz** · 06-07-2013, 11:16 AM

Strong workouts WidowMaker! I need to get back into daily meditation myself.

**WidowMaker** · 06-08-2013, 08:36 AM

Originally posted by A1food4u

obviously you find the yoga beneficial.. do you go to an organized class? or are you self taught? looking for a change up in routine and was considering this but using a cd instructor....

Live instructors/trainers are always best but we use the dvd for our needs here at our private gym.

**WidowMaker** · 06-08-2013, 08:37 AM

Originally posted by John Benz

Strong workouts WidowMaker! I need to get back into daily meditation myself.

Thanks for stopping in again JB!
Hope all is well on your end!

**WidowMaker** · 06-08-2013, 08:37 AM

The Cube - Reloaded

The Cube - Reloaded

Week 1/Day 4
7 June 2013
Auxilliary Day:

Note: 10 minute stretch and warm-up.

Seated Calves:
(2.2.2 tempo/unbelted/barbell-in rack)
(rest 1 minute all)
(heels or toes will have 12 inch spread today/toes out)
135 x 12
(toes out)
225 x 25
(toes in)
225 x 25
(toes straight)
2 x 225 x 25
Lots of burn and tightness today!

45 Degree Incline Dumbbell Shrug:
(3.2.3 tempo/unbelted and unhooked)
(1 minute rest all)
25lb x 12
4 x 40lb x 25
Hard squeezes at top and full stretch at the bottom.
Traps are burning now!!

Reverse Curl Bar Curl:
(2.1.2 tempo/curl up just above a 90 degree only)
(rest 1 minute all)
bar x 25
(no count bar weight)
2 x 30lb x 25
Forearms and outer biceps are shot now.

Curl bar wrist curls:
(2.1.2 tempo/ thumb under bar)
(1 minute rest all)
(close grip)
bar x 50
(regular grip)
bar x 50
(close grip)
bar x 50
(regular grip)
bar x 50
200 reps total is enough on these today as my whole forearms are burning, burning and burning.
They're tight and veins are popping too!
Oh, and did I mention it burns too?!

Abs:
TapouT XT

Target Stretch:
About 14 minutes today.

Time/Comments:
Solo again today.
Adding in more time in the beginning and the end of my training days for stretching
and will continue to add more as time goes on.
Overall was a good day as I killed everything I set out to do.
Motivation was around 8!

**WidowMaker** · 06-08-2013, 08:38 AM

TapouT XT

Week 7:
7 June 13
Day 5
Legs and Back just over 41 minutes

Still a challenge today but kicked all the way through.
Sweating and getting my conditioning up!
I really felt that these TapouT programs helped me during my ME heavy days at the end of my last Cube training cycle.

**WidowMaker** · 06-12-2013, 09:46 AM

I really am not the type of person to post up bad stuff for a pity party or anything as such but I thought you all needed to know.
I am kinda private on my family matters for the most part.
It will probably be a while before I'm back on the boards.
My Mom just passed away this morning in the hospital while she was on dialysis. S
he had stopped breathing. She had been fighting bone cancer and pneumonia for 18 months now.
Going to N.C. here shortly to take care of things.

**millenium girl** · 06-13-2013, 12:00 AM

Really sorry about your mom Widow. That kinda loss will take a long time to heal. Prayers sent for your family.