9/21/2010 6:23:21 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday 10 laps sled, saturday 3 laps prowler with 35lb per arm then 5 laps sled with 5 plate for 1 lap,4plates for 1 lap,3 plates for 1 lap, 2 plates for 1 lap, 2 plates backwards the 1 mile run,sunday 2 hours stepmill, monday 10 laps sled, tuesday 1 hour stepmill
Monday
-dumbells row x10 per arm with 40lb,65lb,80lb,100lb,125lb
-flat dumbell presses x8 25lb,40lb,55lb,70lb,80lb,95lb
no slingshot this time
-assisted dips with about 20lbs off 4x10
-lying triceps extensions with chain 3x15 per arm
9/16/2010 7:13:03 PM -
--------------------------------------------------------------------------------
Thursday Training
--------------------------------------------------------------------------------
Wednesday 11 laps sled, thursday 1 our stepmill
Thursday
-Since I missed last night lower so made up today
-deads 315,3,2 405,3,2 495x1x3sets, 405x1x10 singles with 15 seconds rest alternating sumo and close
-rev hypers 4x15
-behind the neck push press with barx5x2 sets, 20lbx5x2(just wanted to see what the shoulder would do with a push press. Felt decent)
reverse lunges with Bw while holding bar at ext in the rack 4x8 per leg.
the 500 was heavier then I thought it be but then I remembered I hadn't really done them in 6 or 8 weeks. did feel good to pull again though.
9/14/2010 9:45:48 AM -
--------------------------------------------------------------------------------
Tuesday and NGBB meet Saturday
--------------------------------------------------------------------------------
Monday 1 hour sled 9 laps, Tuesday 1 hour stepmill(the stepmill and stepper is reading time and for a long time I have been reading Biochemical, Physiological & Molecular Aspects of Human Nutrition. by Martha Stipanuk. Well I am hundred pages from the finish. This is the first text book I have read cover to cover,ever(not even close to reading one in college). I know what's the big deal, nothing really just something I told myself that i would do)
Moved MOnday training to Tuesday
-did hanging abs and standing lat pulls to chest for 4 roundsx8(abs) and x20 on the pulls
-did mini overhead pullovers and pullaparts for 4 rounds x20 each
-stability ball kb press x 10 per set with 12g,16kg,20kg,24kg,28kg,32g,40kg, 48kgx5 reps. Did not use the sling shot this time so not bad. Did shrugs for 10 rep each weight right after presses
I did no cardio Saturday or Sunday. I thought I would get some on Sunday, but I woke up late after we drove back saturday night from the meet but after doing a few things at each store it was 1pm and I promised the wifey we would go watch Resident Evil. Not bad. Better then 2 but not as good as 1 or 3.
The meet was good. John Grove always puts on a great meet. It was held in a newly renovated mma gym that used to be a regular fitness joint in Hiram,Georgia. Hirmam is on the alabama side of Atlanta. As in all of Atlanta there are shops everywhere and malls and you name it. The only difference was Hiram is total backass and Walmart for the population. But there they were out everywhere supporting the town. For example we went ot Roadhouse to eat after weigh ins. We pull up and there is this expedition jacked up monster suv there, windows tinted(i mean my chest comes up to the bottom of the door. They park and we park and I am expecting badasses to get out, but instead this scrawny family gets out of all less then 5 ft tall-really the dude might have been a buck 30 or 40 soakin wet and hobbit size all of them. I am thinkin really...
Oh, before that to start off, old dude argues with the hotel desk clerk. There was a blue grass feistival in town and old dude loves him blue grass-he is from KY too. the desk clerk is this 120lb black guy who starts talking about it being a great festival and old dude blurts out.."what do you know about blue grass? 120lb dude says he loves blue grass and is from west virgina so I am thinking wow this is akward with old dude calling him out on blue grass but it simmers down quick and we go off to dinner.
The next day we go to the meet. The old dudes have a allright day. Neither are happy but for Rick who just had open heart bypass surgery again less then 6 months ago, just competing is a major accomplishment. Old dude goes and gets a traditional post meet fifth of Captain Morgan. This is a tradition where somebody gets f'up. It was not me or Mike this time. I had a good buzz and MIke only had alittle because he had to drive home but Old Dude he was hammered before we got out of Atlanta. We stop for food and gas and Old dude puts his shoes on backwards to start so we get on him about that. I am a wide open on the eating and pick up a armful of chips and water, etc. They both ask what's in the bag? My only response was its a big bag of stuff! I felt like Chris Farley in the SNL skit where they are cheerleaders and Farley is eatin fries while spade and sandler are telling her she shouldn't eat them because she will get fat and farley's response was,"LEAVE ME ALONE I AM STARVING!!!, as I run off to the car with my bag of grub. I pretty much ate for about a hour straight. As a side bar, when I got home I had half a plate of omelot and sausage and then 5 or 6 Little Debbie cakes!!
AWESOME!!
Getting back to the ride home, I guess the combo of the meet, maybe his medication and oh yeah about 2/3 of a fifth of capt' morgan the old dude was ranting and raving then he would pass out then wake up and start again. But he must have forgotten his FLOMAX 'cause we had to stop a few times. At the rest area I went around back as the front doors were locked and old dude stumbled around the building never finding the door so he found a bush I guess. Glad there were no cameras!! 10 minutes later we are pullin' off the road with him sayin', "MIKE I HAVE TO PEE!" He gets out in his socks, it's dark and we wait..we wait..we wait..He is swaying back and forth in the wind. Mike yells, you ok? Yeah I am peein'!!! We are sitting there for at least 10minutes maybe longer and he finally gets back in. Mike asks him, well did you pee? NO, I still have to pee!! So we roll on back to the gym and Mike drops me off.
Mike gets to his house and is not going to let Old Dude drive home. He tells us that Rick was in the bathroom at his house for at least 10 or 15 more minutes!!! So Old Dude argues that he is fine to drive(as we all do) but Mike and his wife take him home where he says, Yeah you were right, I shouldn't have drove home. THen Old Dude gets in his car and pulls the Beamer into the garage. MIke and Amanda promptly "got the hell out of there" as Mike put before Old Dudes wife came out and tore them all up!!
9/10/2010 8:39:58 AM -
--------------------------------------------------------------------------------
Thursday
--------------------------------------------------------------------------------
Tuesday 1 hour stepmill, Wednesday 8 laps sled, Thursday 1 hour stepmill, Friday laps sled 9 forward, 1 backward
Thursday
-Long ab straps pulldowns 5x20
-2 laps with prowler.
Nothing great I know. Lots of things going on and yesterday was our training for our new inventory management and pos system. By the time we got done, 2 laps with the prowler was all i in me.
Heading to Georgia with the Old Dudes for Groves meet there. GOnna help them out like a good boy scout would do for the elderly.
9/6/2010 9:54:47 AM -
--------------------------------------------------------------------------------
MOnday
--------------------------------------------------------------------------------
friday no cardio, Saturday 10laps and ran a mile, Sunday alternated 2 laps drag and 1 lap run for 5 rounds, MOnday 1 hour stepmill
Saturday was moving equipment out of storage again. This is also where we keep the kettlebells for sale. Of course, the machines were behind the kettlebells so I spent 40 minutes moving them which meant alot of farmers walks and kettlebell stone lifting. The platforms kept changing in height until it was almost over my head.
Monday Labor day circuit
-took new spud handles and did barbell row with that and 70lb chain per side and 100lb for 8 reps per
-rear delt strap using band slipknoted at bottom of bench for 10 reps
-push ups off straps for 10 reps
4rounds
-tate smith machine pushups with monster mini around back for 15 reps(4 positions for 60reps per set)
-chain concentration curlsx8 per arm
-used new handles with purpleband doubled over rack for 10 reps per set
-4 rounds
-used nebula leg press for seated shoulder presses sitting where your upper back usually goes the pressing the platform for 8 reps per set
-chain front raises for 8 reps per arm
3 rounds.
about 45 mins with minimal rest. the gym is closing early today so there won't be anyone to train with so i decided to get alittle work in.
9/3/2010 12:04:42 PM -
--------------------------------------------------------------------------------
Thursday
--------------------------------------------------------------------------------
Tuesday 60 mins stepmill, wednesday am 60 mins stepmill, Wednesday pm 60 mins sled
Thursday
-10 sets of pulldowns
-Mixed up dumbell presses and rolling triceps into one exercise. Started with 15lb, 20lb, 25lb, 30lb, 40lb,,45lb,50lb.
-Slingshot regular dumbell presses 65lbx10,85lbx6, 100lbx6
-One arm baebell highpull with 100lbx3x3
- double kb snatchs 12kg, 16kg,20kg,24x 8 reps per set.
As I mentioned in the last log, I got some good numbers bp and cholesteral wise. My doc did a ekg to check things out and found a blip on it he did not like so to check it out he sent me to a cariologist where he did another ekg and told me one of my three main wires as I call them that had a slight miss in it. There are three pathways for redunacy for maintaining heart beating electrical wise. Apparently, .08 of the population have this. He said I may have to have a pace maker in my 80s or later. But to make sure I had to have a nuclear stress test and echo cardiograph on Thursday.
It was a strange feeling walking into this place and knowing you are the youngest person there. If felt like a graveyard. Most of the staff had a look on their face like what are you doing here? Anyhow, they shoot you with the dye then take pics, then you get your stress test where they shoot more dye into you. it took about 15 minutes of me being shirtless and having 10 or so wires hanging off me. I asked her if I was the youngest and she told me she had 20 somethings who couldnt do 5 minutes along with much older people who couldn't do 3 minutes. That really didn't comfort me at all so i just pounded away on the treadmill until it got to where I wa jogging about 1/2 speed before my heart got to where it need to be, then off for more pics. then I had to wait 3 hours and come back for the final pics and see the doc.
Perfectly normal was the call so I went back to the gym and trained for a bit and helped Dale and the guys squat. I wore my five finger vibram toe shoes to do the test in. i was surprised no one in the office had seen them before. I figured some of them would be in good shape or trained some after seeing the walking dead all day but I guess not. I would say it was a waste of time for me but I am glad I know now and I am sure it will cost a grand all said and done. I did not fully understand the process before, meaning I knew about it but I did not know it like I do now. Each time it adds another piece to the puzzle for me.And so the creepiness ends..
Spud
