Wednesday and Thursday 30 mins stepmill, Friday 30 mins stepper
Wednesday-Lots of warm up stretching. my quad is extrememly tight for some reason.
-H squat leg press by hammer. 2 platex10, 4platex10.6platesx10, 8platesx6x3 sets
-Extreme wide band gms 4x8
-Outter thigh machine adn glute machine for 3 rounds each-one leg back raise 4 roundsx8 per leg
-Front squats worked up to 225x8
Thursday-Did some high rep rope work. picked 5 exercise adn did 20 reps each non stop for 10 rounds.1100-1200 reps. My traps and back are smoked today.
Ropes ain't easy
Spud
Friday, October 30, 2009
Tuesday, October 27, 2009
MOnday
Tuesday Stepmill 30 mins
MOnday Training-Started with some band warmup. Standing double rows and overhead tricep ext for 4 rounds
-Barbell incline 135x8x2,185x8x2,225x8,275x8,315x6,365x4,405x1
-Incline dumbell rolling ext. 35lb,45lb,65sx10,85sx10,105lbx6
-Took orange and and doubled over rack for pushdowns 4x20
-barbell rows worked up to 235x20
Spud
MOnday Training-Started with some band warmup. Standing double rows and overhead tricep ext for 4 rounds
-Barbell incline 135x8x2,185x8x2,225x8,275x8,315x6,365x4,405x1
-Incline dumbell rolling ext. 35lb,45lb,65sx10,85sx10,105lbx6
-Took orange and and doubled over rack for pushdowns 4x20
-barbell rows worked up to 235x20
Spud
Monday, October 26, 2009
Saturday
Saturday 45 mins stepmill, Sunday hungover no cardio, Monday 30 mins treadmill 15.0 incline
Uneventful Saturday training of deadlifting raw. Did sets of 4 reps each-2 sume, 2 conventional worked up to 405x4 repsx 3rounds
-one legged hack squated. started wtih green band, then orange(bands were for assistence) then none x 3reps per leg
-Rev hypers 2x20
-Bodymasters one leg reverse lunge 4 sets x 5 per leg
Spud
Uneventful Saturday training of deadlifting raw. Did sets of 4 reps each-2 sume, 2 conventional worked up to 405x4 repsx 3rounds
-one legged hack squated. started wtih green band, then orange(bands were for assistence) then none x 3reps per leg
-Rev hypers 2x20
-Bodymasters one leg reverse lunge 4 sets x 5 per leg
Spud
Friday, October 23, 2009
Thursday
Wednesday incline 15.0 incline for 30 mins, NO cardio Thursday, Friday same as Wed
Thursday-Due to some business stuff coming up at the last minute Wed, I had to wait till Thursday to train. Even then, several things came up so I had to figure out something to get done. I went with the 300lb chain for 3 laps-first lap forwards, second backwards, third a mix of both but mostly backwards. The first lap was bad so I went wtith the backwards lap for number two which takes 3 times longer to do then forwards. I recovered enough to think a third lap was something really good to do. I did some forwards but everytime I stopped I felt like throwing up. I tried several times to keep going forwards but no dice on the recovery so I had to finish backwards. It took over a hour with the backwards pulling. I thought it was going to ba about 45 minutes and some upperbody work was on my mind but that ended with the decision to do the third lap. I laid down on the pavement after the 1st and third laps. I had forgotten about it when Dale asked me if I laid down and then I realized I had dirt on my back, neck and head.
The chain is my pain
Spud
Thursday-Due to some business stuff coming up at the last minute Wed, I had to wait till Thursday to train. Even then, several things came up so I had to figure out something to get done. I went with the 300lb chain for 3 laps-first lap forwards, second backwards, third a mix of both but mostly backwards. The first lap was bad so I went wtith the backwards lap for number two which takes 3 times longer to do then forwards. I recovered enough to think a third lap was something really good to do. I did some forwards but everytime I stopped I felt like throwing up. I tried several times to keep going forwards but no dice on the recovery so I had to finish backwards. It took over a hour with the backwards pulling. I thought it was going to ba about 45 minutes and some upperbody work was on my mind but that ended with the decision to do the third lap. I laid down on the pavement after the 1st and third laps. I had forgotten about it when Dale asked me if I laid down and then I realized I had dirt on my back, neck and head.
The chain is my pain
Spud
Tuesday, October 20, 2009
Monday
Tuesday treadmill 30 mins 15.0 incline
MOnday Training-Light standing press 135x10x5 sets
-Dave Tate Pushup on the smith machine. 10 reps starting with close grip working out on the bar 2 inches at a time(aorund 60-70 reps per setx2 rounds
-dumbells flat 65s, 85s,105s,115sx15-20 per set
-35lb dumbell incline for 50, seated shoulder for 50,rear delt xor 20 x 3 rounds
-Spud inc hanging ab straps pullups with band assist. Gripped straps like a towel strap and did 12 ro 15 per set x4 rounds
blood and swole
Spud
MOnday Training-Light standing press 135x10x5 sets
-Dave Tate Pushup on the smith machine. 10 reps starting with close grip working out on the bar 2 inches at a time(aorund 60-70 reps per setx2 rounds
-dumbells flat 65s, 85s,105s,115sx15-20 per set
-35lb dumbell incline for 50, seated shoulder for 50,rear delt xor 20 x 3 rounds
-Spud inc hanging ab straps pullups with band assist. Gripped straps like a towel strap and did 12 ro 15 per set x4 rounds
blood and swole
Spud
Monday, October 19, 2009
Saturday
Saturday
Wed and Thursday 30 mins stepmill, Friday off, Saturday 45mins and Sunday 1 hour stepmill, MOnday 30 mins 15.0 incline treadmill.
I had been feeling like crap since MOnday and pushed through some half assed training. It caught up with me so I bailed on Wed and Thursday training and picked it back up Saturday.
Saturday
-Camberbar box with briefs. Two blues up over the top of the plates. Work sets 3 plates and 4 plates x 2 , 5 platesx1, wnet back down to do a few reps but only did one as my adductor locked up.
-did a few pulls off the plates on a 3inch box. 4 platesx3, 5 platesx2,605x1
-1x40 reps rev hyper
That was all that was in the tank so done was I.
Spud
Wed and Thursday 30 mins stepmill, Friday off, Saturday 45mins and Sunday 1 hour stepmill, MOnday 30 mins 15.0 incline treadmill.
I had been feeling like crap since MOnday and pushed through some half assed training. It caught up with me so I bailed on Wed and Thursday training and picked it back up Saturday.
Saturday
-Camberbar box with briefs. Two blues up over the top of the plates. Work sets 3 plates and 4 plates x 2 , 5 platesx1, wnet back down to do a few reps but only did one as my adductor locked up.
-did a few pulls off the plates on a 3inch box. 4 platesx3, 5 platesx2,605x1
-1x40 reps rev hyper
That was all that was in the tank so done was I.
Spud
Tuesday, October 13, 2009
MOnday
Monday
Tuesday 30 mins treadmill 15.0 incline
MOnday Training
-Dumbells row 65s,80s,100s,120s,140x 6 per arm per weight
-Band press raw with squat bar. purple and black doubled up. barx3,145x3,195x2 to chest, 235x2x2sets to 2 board, then 2 softee pads with same weight and same reps
-rollng tricep ext 60sx8x3-one arm side lateral 60xx6 per side x 3 rounds
-3sets of slight incline dumbell press 110sx15 reps per
Not a great night but okay. Did get my legs involved until the last set so most of the reps were much harder then they should have been. Wasn't feelin that great so I got what I got. It was shirt night for most of the guys so I made fun of Ben and his 14 year boy chest even with the hundreds of banded pec flyes he does almost daily.
Spud
Tuesday 30 mins treadmill 15.0 incline
MOnday Training
-Dumbells row 65s,80s,100s,120s,140x 6 per arm per weight
-Band press raw with squat bar. purple and black doubled up. barx3,145x3,195x2 to chest, 235x2x2sets to 2 board, then 2 softee pads with same weight and same reps
-rollng tricep ext 60sx8x3-one arm side lateral 60xx6 per side x 3 rounds
-3sets of slight incline dumbell press 110sx15 reps per
Not a great night but okay. Did get my legs involved until the last set so most of the reps were much harder then they should have been. Wasn't feelin that great so I got what I got. It was shirt night for most of the guys so I made fun of Ben and his 14 year boy chest even with the hundreds of banded pec flyes he does almost daily.
Spud
Monday, October 12, 2009
Saturday
NO Cardio Saturday, Sunday hour sled drag with two plates both forwards ans backwards. Felt like 3 or 4 plates were on it for some reason. MOnday treadmill 15.0 incline for 30 minutes walking
Saturday
-First time with bands in quite awhile. Overall, ver pleased with the effort. Took two blues and put them over the top of the plates which makes it like 3 blues regular. Briefs and a normal spud high box not the sky scraper ass pad from last week. Doubles 2 plates,2.5 plates,3 plates, 3.5 plates. 4plates for a single and ended it there.
-4 sets of rev hyper
-wanted to do a little more but the bands spent me and I was feeling very sleepy.
Spud
Saturday
-First time with bands in quite awhile. Overall, ver pleased with the effort. Took two blues and put them over the top of the plates which makes it like 3 blues regular. Briefs and a normal spud high box not the sky scraper ass pad from last week. Doubles 2 plates,2.5 plates,3 plates, 3.5 plates. 4plates for a single and ended it there.
-4 sets of rev hyper
-wanted to do a little more but the bands spent me and I was feeling very sleepy.
Spud
Friday, October 9, 2009
Wednesday and Thursday
10/9/2009 9:42:56 AM -
Cardio stuff
Wed ran two miles, walked half a lap then did 3 75 yards sprints, thur and friday 30 mins stepmill and stepper
Wednesday-First night of decent pulling in awhile. Squat bar pull off jump stretch with minis quaded up. Started with 3 platesx3, then did singles adding a chain per side stopping at 4 chain per side. Still have to do them conventional but I am good with that.
-Long ab strap pulldwons 6x8
-took the 154lb farmers walk adn did back raises with it for 3x6
-3 sets of green band ultra wide gms-hack squat worked up to 4 plates for sets of 6
Thursady
-Stability ball situps with 16kg kb 5x8
-Stablity ball bench press worked up to 225x20x3 sets
-Stability ball concentration curls 45lbx8 per armx3 rounds
-154lb farmers walk rows 3x8
-Upperbody chain worked 1 lap using upperbody strap rotating mostly overhead tricep extensions, read delt raise, rows and overhead holds.
Spud
Cardio stuff
Wed ran two miles, walked half a lap then did 3 75 yards sprints, thur and friday 30 mins stepmill and stepper
Wednesday-First night of decent pulling in awhile. Squat bar pull off jump stretch with minis quaded up. Started with 3 platesx3, then did singles adding a chain per side stopping at 4 chain per side. Still have to do them conventional but I am good with that.
-Long ab strap pulldwons 6x8
-took the 154lb farmers walk adn did back raises with it for 3x6
-3 sets of green band ultra wide gms-hack squat worked up to 4 plates for sets of 6
Thursady
-Stability ball situps with 16kg kb 5x8
-Stablity ball bench press worked up to 225x20x3 sets
-Stability ball concentration curls 45lbx8 per armx3 rounds
-154lb farmers walk rows 3x8
-Upperbody chain worked 1 lap using upperbody strap rotating mostly overhead tricep extensions, read delt raise, rows and overhead holds.
Spud
Tuesday, October 6, 2009
Monday
"Tuesday 30 mins stepmill
Monday
-slight incline dumbell press worked up to 150sx10, 9, and 8 or 9. dropped to 100s for 30
-Jumped in on the banded bench the other guys were doing for some close grip work off 4 board. 145x5,195x3 with purple and monster mini doubled up each side. Took the bands off adn did 415x5,465x3
-used rope on cable flye lower handles adn did a row type exercise. 4 sets
-100lb plate for sets of 20 repsx4 sets"
Spud
Monday
-slight incline dumbell press worked up to 150sx10, 9, and 8 or 9. dropped to 100s for 30
-Jumped in on the banded bench the other guys were doing for some close grip work off 4 board. 145x5,195x3 with purple and monster mini doubled up each side. Took the bands off adn did 415x5,465x3
-used rope on cable flye lower handles adn did a row type exercise. 4 sets
-100lb plate for sets of 20 repsx4 sets"
Spud
Monday, October 5, 2009
Saturday
Saturday
Saturday stepmill 30 mins, Sunday DID ABSOLUTELY NOTHING FOR THE ENTIRE DAY, Monday 30 mins stepmill
Saturday-box squats with buffalo bar. Alternated abck and forth between a super high pad or as dale said"a pad you scrape your ass on while getting under the bar" and a slightly higher then normal spud pad.I will name it sky scraper ass pad. Did 2 setsx3 reps at each weight and wroked up to 325 raw, then put the briefs on adn did 415,505,595 work sets.
-heavy dumbell obliques x8 per side ending with 130s.
-rev hyper 3x10,
Stiff leg kbs on wobble board. 24kgx8x3,32kgx8
Spud
Saturday stepmill 30 mins, Sunday DID ABSOLUTELY NOTHING FOR THE ENTIRE DAY, Monday 30 mins stepmill
Saturday-box squats with buffalo bar. Alternated abck and forth between a super high pad or as dale said"a pad you scrape your ass on while getting under the bar" and a slightly higher then normal spud pad.I will name it sky scraper ass pad. Did 2 setsx3 reps at each weight and wroked up to 325 raw, then put the briefs on adn did 415,505,595 work sets.
-heavy dumbell obliques x8 per side ending with 130s.
-rev hyper 3x10,
Stiff leg kbs on wobble board. 24kgx8x3,32kgx8
Spud
Friday, October 2, 2009
Wednesday and Thursday
Wed, Thur, Friday 30 mins stepmill
Wednesday-3 sets of hangin abs--close stance gms off straps 3s up to 285 then 350x1
-cambered bar squats med stance worked up to 235x3
-rev hypers 2x40
-windmills with 36lb 5x3
Thursday-Green band hammer row 4x15
- fat bar v grip ab pulldowns 8x8-Rope cable flye from teh bottom 6x10
-I did some behind the neck press where you start from the bar on the traps for the frist time in 10 years. I worked up to 195x3. This is the only thing that I have not tried to help my left shoulder with the nerve damage to get it stronger. They were not comfortable at all and this is unorthodox for even me but why not.
-band squats greenx10,bluex10, blue,greenx6
-I finished up with more windmills except i went heavy this time. 12kg,16kg,20,24,28,32x3 per arm,40kgx3 per arm x2 sets. This one along with the bent press are acouple more I have not used to help with the rehab on the shoulder and the bad leg.
Spud
Wednesday-3 sets of hangin abs--close stance gms off straps 3s up to 285 then 350x1
-cambered bar squats med stance worked up to 235x3
-rev hypers 2x40
-windmills with 36lb 5x3
Thursday-Green band hammer row 4x15
- fat bar v grip ab pulldowns 8x8-Rope cable flye from teh bottom 6x10
-I did some behind the neck press where you start from the bar on the traps for the frist time in 10 years. I worked up to 195x3. This is the only thing that I have not tried to help my left shoulder with the nerve damage to get it stronger. They were not comfortable at all and this is unorthodox for even me but why not.
-band squats greenx10,bluex10, blue,greenx6
-I finished up with more windmills except i went heavy this time. 12kg,16kg,20,24,28,32x3 per arm,40kgx3 per arm x2 sets. This one along with the bent press are acouple more I have not used to help with the rehab on the shoulder and the bad leg.
Spud
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