Topic: Chris Stevenson's training log!

[Chris [.5gibbon] Stevenson!]

2-13-10:  big jam. lots of running, jumping, climbing, ect. not alot of sleep. im pooped 

[Chris [.5gibbon] Stevenson!]

class was canceled today so i went to the gym early today and i felt gooood!

warmup: hiit on bike and elliptical (sp?lol) then 10 pull-ups, dips, and pushups.
standing shoulder press: 4x7,5,5,10 +75lbs,75,75,45
posterior delt DB flies: 3x10 +12lbs,10,10
pull-ups: 2x10
preacher DB curls: 3x10,5,5 +25lb DBs, 30lb DBs, 30lb DBs
dips: 3x10,5,5 +0lbs,50,50
cable triceps extensions: 2x10 +100lbs with the rope grip thingy
bent-over biceps peak curls: 2x10,7 +30lbs each arm
burn out curls with 20lbs: alot
lower back raises: about 20.

[Chris [.5gibbon] Stevenson!]

i worked all morning and decided to go down town and do some technical training with some friends. after about 20 minutes my itbs was flairing up so i stretched some more and massaged it a bit and continued. now it has that all too familair tingling feeling that i hate so much.   i hate ITBS.  if itbs were a living thing i would kill it for sport.

[Chris [.5gibbon] Stevenson!]

went to the gym today and my shoulders and lats were already sore from training yesterday so i decided to try and obliterate my arms.

warm-up: 10 pull-ups, dips, and pushups then some shoulder rotations, light shoulder stretches and curls with light weight
preacher curls with DBs: 4x8,5,5,5 + 30lb DBs
Dips: 4x10,5,5,5 +0lbs,50lbs,50,50
bent over DB peak curls: 4x10,5,5,5 +20lbs,30,30,30 each arm (found a much better way to do these! )
tryceps cable extensions: 4x10,10,5,10 +100,130,150,130
alternating DB curl burn out until failure +20lbs
tryceps cable extensions burn out until failure +60lbs with the rope grip
seated cable rows: 2x10,16  +70,60  just to get the blood pumpin back there

lots of food!

[Chris [.5gibbon] Stevenson!]

went to the gym and did some lower body strength training before class. i have been trying to baby my itbs lately so i didn't squat today.

warm-up: 5 minutes on the elliptical, 10 pull-ups, dips, push-ups, and bulgarian split squats each leg, and a light hip stretch
weighted hip thrusts: 3x10,8,10 +135 lbs,205,205
quadrapedal hip extension machine: 1x10 each leg +45lbs.  (i just found this machine and gave it a shot... its lame)
abduction machine: 3x10 +50lbs
adduction machine: 3x10 +90lbs,100, 120
back extensions: 3x10 to 15 +15lbs. (i improved my technique and now this exercise is awesome!)
hamstring curls: 3x10 +55lbs
L-hang holds: 2x10seconds
full stretching routine PNF on abductors and adductors

[Chris [.5gibbon] Stevenson!]

i decided to workout at my house today between class and work

warm-up: jog 6 blocks, 10 pull-ups, 10 dips, 10 push-ups, hand stand for 20 seconds.
standing shoulder press: 3x10,10,8 +65lbs
posterior delt flies: 3x10 +10lb DBs
some shoulder thing i see people do at the gym: 1x10 +45lbs... its lame
push-ups: 2x10 very controlled with strickt form = harder than i thought
incline push-ups: 2x10 even harder
shoulder pinch: 2x10 with a 5 sec. static hold
shrugs: 2x20 +65lbs

after i went to work and cut down at least a million dead juniper bushes and bagged'em

[Chris [.5gibbon] Stevenson!]

today 2-25-10 i was kinda sick and i got to class late so i decided to skip and do a light workout instead.

warm-up: elliptical 5min, 10 pullups, 10 dips, 10 pushups, 10 L-raises
seated cable row: 4x10,5,5,5 +60lbs,100,130,110
back extensions: 3x15 +15lbs,10,10
pull-ups and dips: 3x10    i dip 5 pull-ups then straight to 5 dips.  i alternated pull-up grips each time from regular to wide, to hammer grip.
light stretch of lower back and lats

[Chris [.5gibbon] Stevenson!]

yesterday 2-27-10 i really felt like trying some stuff out on gymnastics rings so i went my friends gym and we did some tumbling then a workout and i felt like filming it so here it is.
http://www.youtube.com/watch?v=Jj8ZzXrGZw8

today the 28th i hung out with my family and my girlfriend most of the day and we all went to the park and played some pretty extreme tag with my niece and i ended up doing a lot of balancing, bounding, and some acro to intertain the family. it was nice to get to actually run and jump and play without being stopped by my ITBS.   today was a good day.

p.s. i do landscaping for a living so right now i am doing a ton of cleaning and trimming and i have been noticing my grip getting kinda tired so on the 27th i had to work alot before i worked out and i ended up over using my grip a little and kinda sprained my wrist a little so i will be taking it easy on anything that involes grip for the next couple days.   

[Chris [.5gibbon] Stevenson!]

3-2-10 i went to the gym before class and did some lower body. i don't remember exacly what weights and reps i used on all of it, but ill try to remember

warm-up: bike, 10 pull-ups, 10 dips, 10 pushups, light stretch, 10 bulgarian splitsquats + 60lbs each leg
glute thrusts: 3x10,10,8 +205lbs
hamstring curls 3x10 +55lbs, and got heaver each set
abduction: 3x10 + around 60lbs
adduction: 3x10 around 60lbs  went light because i kinda pulled my groin again a week before
back extension: 3x10 to 15 +15lbs


later that day i went down town to train with some friends. we played around on a playground and slacklined a 40' line.

p.s. i just invested in a bodysolid dip rack and a pair of home made gymnastics ring inspired handles for my room.  im very pumbed about it. oh and i made an attachment for the dip rack that allows me to use it as a squat rack as well

[Chris [.5gibbon] Stevenson!]

yesterday 3-4-10: i did some plyometric training at my house. then later i rode my bike down town and rept some wall runs

warm-up: pull-ups, pushups, bulgarian squats, squat jumps, light stretching
4 one step box jumps   about 3.5 to 4 feet tall box
4 standing box jumps
4 seated box jumps legs below parallel
4 seated box jumps to safety vaults 2 each side
2 seated box jumps to dash vaults
1 seated box jump over the box  near max
some muscle ups and kips

later i went down town
warm-up: 15 min bike ride and light active stretching
about 10 muscle mostly non-consecutive
about 3 turn tacks to climb-ups
about 10 precisions  9'
6 wall runs about 11'  with little running room, i was asked to leave
7 consecutive climbups
bike home

[Chris [.5gibbon] Stevenson!]

today 3-5-10 i went to work and pulled up 200 t-posts by myself and hauled them to a trailer.  it was an incredible challenge and i think i have about 10 more hairs on my chest now and a hand full of blood blisters    

[Chris [.5gibbon] Stevenson!]

3-6-10 today i went down town with some friends and we had a good turn out with 9 guys. i did a lot of fast and powerful movement today. i did a lot of max and near max plyometrics and laches along with some sprinting vaults, climb-ups, and ambidexterity.  my vertical has significantly increased since i started lifting and i got some big movements i have been working on for a while. 

after the jam i went out to eat with cody g. and then we went on a little road trip to buy a weider 565 power rack i found on craigslist.  its really nice and now its in my garage

[Chris [.5gibbon] Stevenson!]

yesterday i did some upper body strength training and i filmed it so here it is http://www.youtube.com/watch?v=eUH9u-y_Llk


today i went to the gym and did some lower body
warm-up 5min bike, 5min elliptical, 5 pull-ups, 5 dips, 15 push-ups, 10 bulgarian split squats each leg, light hip stretch
glute thrust: 4x10 +135lbs, 205, 205, 225
hamstring curls: 3x10 +55lbs, 75, 75
abduction machine: 3x10 +60lbs
adduction machine: 3x10 +70lbs
back extensions 3x15,10,10 +15lbs, 25, 25
calf press:3x10 +45lbs,90lbs, 70lbs (have not done these in a while so i had to find my weight  around 70 felt best)
relaxed stretching

[Chris [.5gibbon] Stevenson!]

ahh so after my workout i decided to meet some guys down town for some LIGHT training, but i ended up somehow hurting my patella it feels wierd...

[Chris [.5gibbon] Stevenson!]

so today i attempted a chest workout with some arms too all at my house (if your reading this i have a chronically screwed left shoulder from dislocating it in a freak weight lifting accident in high school and have not been able to seriously lift upper body since. so that’s why i lift like a little girl sometimes )

warm-up: some pull-ups, dips, push-ups, and some rotator cuff exercises and stretches
push-ups: 2x15 very strict form
incline push-ups: 2x10
DB flies: 2x10 +20lb DBs
DB preacher curls: 3x10 +20lb DBs  (the angle on my new bench is too horizontal so in going to fix it soon)
triceps extension: 3x10 with resistance band
DB peak curls: 3x10 +20lb DBs
a lot of stretching, rolling, massaging my lower body in a non-weird way

[Chris [.5gibbon] Stevenson!]

3-18-10  i took a few days off because i went on a trip to south texas with my dad and brother.  today i decided to do some accessory lifts for my upper body all at my home gym which is turning out well

warm-up: hot shower, foam rolled chest, shoulders, biceps, and legs, 10 chin-ups, 10 pushups, some active stretching
DB preacher curls: 3x10 + 25lb DBs
triceps extension: 1x5 + two concrete blocks
overhead triceps extension: 1x10 +45lbs
triceps push-ups: 2x10
DB lateral raises: 3x10 + 15lb DBs
rear delt flies: 3x10 +15lb DBs
peck flies: 2x10 + 20lb DBs just to wake them up
 

[Chris [.5gibbon] Stevenson!]

3-21-10 havn't done alot of lifting the last three days just some working on power clean and benching form, but i have been doing alot of stretching and foam rolling because i just bought a new roller for TWENTY FREAKIN BUCKS!!   anyways my legs and back are starting to feel much better. 

p.s. i go to physical therapy on wednesday for my itbs.  super stoked.

[Grayson]

yesterday i did some upper body strength training and i filmed it so here it is http://www.youtube.com/watch?v=eUH9u-y_Llk


today i went to the gym and did some lower body
warm-up 5min bike, 5min elliptical, 5 pull-ups, 5 dips, 15 push-ups, 10 bulgarian split squats each leg, light hip stretch
glute thrust: 4x10 +135lbs, 205, 205, 225
hamstring curls: 3x10 +55lbs, 75, 75
abduction machine: 3x10 +60lbs
adduction machine: 3x10 +70lbs
back extensions 3x15,10,10 +15lbs, 25, 25
calf press:3x10 +45lbs,90lbs, 70lbs (have not done these in a while so i had to find my weight  around 70 felt best)
relaxed stretching

Hey Chris, make sure on your OP that you put your elbows in front of the bar http://www.youtube.com/watch?v=WQ-hjNf-3_c&feature=PlayList&p=3535DDCF9747F96F&playnext=1&playnext_from=PL&index=3 check out this video, keep up the good work!

[Chris [.5gibbon] Stevenson!]

good tip man thank! i remembered hearing mark rippetoe saying always keep your elbows vertical, but upon further review none of his athletes do. the elbows always start in the front.  thanks

yesterday 3-22-10
warm-up: 5min bike, 10 pull-ups, 10 dips, 10 pushups, 10 bulgarian split squats each leg, 10 glute bridges w/ 5sec. static hold, active stretching of glutes hams itb quads and hip flexors.
weighted glute thrusts: 4x10 + 135, 185, 205, 225lbs
weighted dips: 4x10,5,5,5 + BW, 50, 70, 70lbs
ham curls: 4x10,8,8,8 + 45lbs, 85, 85, 85lbs
pull-ups: 3x8 BW
back extensions: 4x10 + 15, 25, 25, 25lbs

post workout mean: 2 and 1/2 cups whole milk, 30g. chocolate whey protien, 3 table spoons honey, and 4000mg fish oil.


later: my new stretching routine http://www.youtube.com/watch?v=39yXiNPE0Rw

[Chris [.5gibbon] Stevenson!]

3-23-10 today was my day off so i just rode my bike and did some parkour.  i ended up training down town twice today for about an hour then two hours later with some friends.  over all i just did alot of the basic stuff, a little of everything. i didn't really focus on anything specific.  it was fun and im feeling MUCH stronger