Right of Passage

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TapouT XT

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.
 
Modified 5/3/1

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.
 
TapouT XT

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.
 
TapouT XT

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.
 
Modified 5/3/1

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.
 
TapouT XT

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.
 
Modified 5/3/1

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.
 
TapouT XT

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.
 
Modified 5/3/1

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.
 
TapouT XT

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.
 
Modified 5/3/1

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!
 
TapouT XT

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.
 
TapouT XT

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.
 
The Cube - Reloaded

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.
 
TapouT XT

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!
 
The Cube - Reloaded

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.
 
TapouT XT

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!
 
TapouT XT

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.
 
The Cube - Reloaded

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.
 
TapouT XT

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!
 
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....
 
Strong workouts WidowMaker! I need to get back into daily meditation myself.
 
A1food4u said:
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....
Click to expand...
Live instructors/trainers are always best but we use the dvd for our needs here at our private gym.
 
The Cube - Reloaded

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!
 
TapouT XT

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