11/8/2010 8:30:34 AM - Saturday
Friday no cardio, saturday 10 laps in 50 mins(best time on this), Sunday 60 min stepmills all intervals for the hour
10 mins warm up
level 13-19, 1 min off 2 mins, level 20 3 1 min interval with 1 min off(10 total going up) then level 17 back down to 13 with 1 on 2 off(5 total)
MOnday 50 mins same 1 on 1 off for 5 then 2 mins on 4 off for the rest of the time working up then down alittle with the interval.
-Saturday
-squat and pull to warm up then squat with briefs and no box. worked up to 600x1,600x3,600x3,685 rev band x 2 or 3
Loafey Weekend,
Spud.
Monday, November 8, 2010
Thursday, November 4, 2010
Way behind..
11/4/2010 5:52:41 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 50 mins stepper, Thur 45 min stepmill. Started doing some interval work with the shorter times on cardio. For example, steady work for 30mins then 20 mins interval with a minute very hard moving up 3 or 4 levels, then break for a minute moving back some, like level 11, then 8, level 12, then back to 9, then 13 then 10. Sometimes I am doing 2 min on, 2 mins off. Just alittle different.
Training wise Wed
-Front squat 6 sets 185x5
-leg press wide 3x50
-back raise 2x50
-rev hyper 3x10
Got some extra cardio wrapping Dalewinski's knees with those really thick wraps where your hands cramp. I saw howFatty wraps his knees now which is different then the usual way. He uses small tight criss crosses instead. With the thickness of the wrap, it is very very hard but I can see the benefit. I was even breathing hard and had to take a second like I was the one squatting!!
11/2/2010 7:01:18 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours stepmill, Monday 1 hr sled 8 laps total(7 forwards, 1 backwards), tuesday 50 mins stepmill
Monday
-Band pushdowns to start org and grey for 20 reps each for 5 rounds
-Flat high rep dumbell presses 40sx50, 55sx50,75sx50, 100sx35
-cable curls 4x20
-One arm pushdown 10 reps per x 10 rounds non stops
-Seated military very light all the way to the bottom. 3x10
-Dumbell rows, 100sx10 per,120sx10 per,140sx10per
10/30/2010 1:35:27 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 10 laps all forward, no breaks
Saturday, just enough time to squat. One my people was very sick so I had to cover the store so squatting was alittle rushed.
_buffalo bar 505x3, 595x3x2, reverse band 685x3,775x3(usual last rep was decent) Pop was not there today so that was it.
10/28/2010 7:02:52 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 8 laps sled, Thur 50 mins stepmill
Wednesday training
-Reverse hyper 3x20
-squat bar pulls 325x3x5 sets, alternated conventional and sumo
-barbell lunges alternating forwards and backwards. 5 per leg forwards for a set, then 3 per leg reverse lunge for 6 sets total
-reverse hyper for 2x20 to finish
Down to 220 for some reason from 229 only a couple weeks ago. It is a good thing Halloween is coming, 'cause it looks like there will be no Mr Fraidy Carb this weekend.
10/26/2010 6:31:33 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
20 laps sunday sled,no cardio monday(lazy ass) Tuesday 55 min stepmill
Monday
-Bench raw worked up 365x3 with the softee pad. Not a much discomfort in the shoulder
-Supersetted blast strap pushups x20 with each bench set so about 8 to 10 sets of 20
-Hammer row worked up to 4 plates per sidex10 repsx 2 rounds
-Standing pulldowns 5x10
10/23/2010 2:01:23 PM -
--------------------------------------------------------------------------------
Saturday work
--------------------------------------------------------------------------------
10 lap sled drag with one forwards and one backwards times 5 rounds- This took about 2 ours as walking bakards jus take mur time.
Did not think I had much in the tank after that but the old dudes were squatting by themselves and needed some old folks monitoring. Straight bar squat. Put a old set of diaper briefs on(my old 280/300 briefs. They kept falling off so i lets them hang off my butt some(i had my shorts on underneath and they still wouldn't stay up) 325x3,415x3,505x3,595x3,added another set of diaper breifs on that sort ofhelped alittle more and did 685x3, then we did some reverse band and did 775x1, 775x2or3
10/21/2010 5:55:29 PM -
--------------------------------------------------------------------------------
Thursday of the 100
--------------------------------------------------------------------------------
Did almost all exercises with a 100 reps
-One arm side cable extensions with rope10x10 per arm
-Same with 10x10 per arm rear delt.
-One arm curls wokring up the rack 10x10 per arm
-Barbell rows off decline bench(Pendlay rows only chest supported
-barbell floor tricep extension x 10reps mixed with close grip floor presses x20 reps per setx 10 rounds
-arm bars 12kgx3x3 left holding for 15 seconds at top, 20kb 3x3 right
10/21/2010 6:53:27 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 7 lap heavy pull 2 forward, 1back, 2 forward, 1 back,thursday 45 mins stepmill
Wednesday
-1/3 mile lunge with 20lb vest
-small tire flip for 2x15 about 450 t0 500lb tire.
10/19/2010 6:38:04 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours stepmill, MOnday 8 laps sled, Tuesday 1 hour stepmill
MOnday
-Flat dumbell press setsof 20 reps starting at 25lb and aworking up to 80lb in 5lb increments-
-3x8 neutral grip pullup
-one arm cable pushdowns 4x20
-fat bar curls. 4x10
10/16/2010 5:14:53 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Saturday 10 laps sled drag
Training
-Buffalo bar raw. worked up to 415x3x3
-Rdls 315x5x3
-Reverse hypers 4x15
10/15/2010 1:30:33 PM -
--------------------------------------------------------------------------------
Thursday and the Beheading of the Angry Troll
--------------------------------------------------------------------------------
Wed of last week cardio 1 hour stepmill, Thursday thru MOnday no cardio, tuesday 45 mins stepper, wed 10 laps sled, thur 1 hour stepmill, friday 40 mins stepmill
Thursday Training
-Standing close grip pulldowns 8 setsx10
- Lying on Stabilty ball rear delts with kbs. 4kbx20, 8kg x10x3, then 2 sets x8 reps where the kb started in front off the ground and moved them alond floor until they were behind me then back to the start
-Pec deck 8 setsx10 reps stretching the shoulder back as far as possible.
-Uni-trainer(double land mine) with one bar and did snatches overhead working up each set for 5 reps per armx8 sets
-One arm rows with same set up. 6x8 per arm
The beheading of the Angry Troll
Last week marked the final chapter in the saga of the three who said they would never marry. As many of you know, Keith(the angry troll), Donnie(Fatty- a very strong one by the way, oh many of you of the Donnie Flock) and of course me,Spudtacular trained together for many many years at the Old Thompson Barbell and Compound. When we started we swore for all time we would never marry or be tied down by the wenches. Ha..Ha say the women who always win for they have the gold of which we are hypnotized and mezmorized for all eternity...
The first to fall was the Fat One who cursed himself early on with his tale of rags to riches to rags to strong old dude with a mohawk(yes I am jealous as he continues while I make comebacks only to get zippers from surgeries in return for my toils)He was the first to fall too. It lasted but alittle while as was stated at the lake on that smokin ass hot july day in sc,"I gave my all to powerlifting and now I give my all you" but powerlifting is a dirty whore who vice is thrice as strong as this marriage could ever be. So it was done, and Bigun' was back with his one faithful, sweet bone crushing, tendon snappin and the complete muscle tearing love that is powerlifting.
Second, to fall was the Spud, who denied and denied and denied, at least early on he would ever do the deed. But, the race was long and the opponent was able with total tenacity to win this long fight for the Spud of Trojan lore. Like this great battle of many eons ago, it waged for years and years, almost ten to be exact. Again, the dirty whore that is powerlifting pounded the city walls of Spud until they could bear the weight of 1205lb no more. The Spud was no more, at least in the eyes of his thought to be faithful powerlifting love, the whore. She cares no more he thought and so began the drag of evermore. Drag and Drag the Spud did for 10 long months while grazing on little more. Miles and steps for months on end until he reached the final date and his zen. There wa nothing there, no flowers, no glory , no powerlifting whore dressed in polyester suits and briefs, just the lovely wife to be waiting as always.
So the final end has come, the beheading of the Angry Troll is done. Off to Bermuda we went last week. The cermony was sweet and nice as the sun settled on the bermudian beach that night. The troll looking WAY WAY up into his beloved preying mantis eyes, his twitching and nervousness subside and pop, off his head slides. Many years ago when marriage was thought never to be, only jokes and powerlifing reigned supreme. Fought and fought he did, refusing to buy the ring that cost way more then three months of toil and work ever did. THe Spud was asked to groom but refused because of the tux to be worn. On the beach and no tux rental you will need, just some Tommy Bahama clothes will be all you'll need. 250 dollars later a tux would have be cheaper. What the hell, we never been to Bermuda was the cheer. Enjoy we did the days and nights we spent watching the stury of "furget bout it" and "ya all" unite. But as Moma said while rehearsing(and I swear I could here Sweet Home Alambama playin somewhere), "Tha southhh shallll riz agin"
So ends the same ole tale of three dudes who screamed never ever will we marry.
10/5/2010 6:45:06 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours, MOnday and Tuesday 1 hour each stepmill
Monday
-Seated row 5x10
-Floor Press worked up to 285x5,325x5,375x3 used softee pads on all work sets
-dips with pec deck 5 sets each
-12kg front raises 5x8 per arm
10/2/2010 4:29:02 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 10 laps with 2 plates
Saturday
Cut the cardio short today so I could get some decent training in. 20 laps would hav wiped me out for the day.
4inch box pulls(weights on boxes) worked up to 505x2x2, 555x3,605x1
-Alternated ssb box with chains with deadlift-work set 3platex3, 4 platesx3,4plates 3 chainx3,4plates, 5 or 6 chains per side x3
-rev hypers 4x10
10/1/2010 12:03:41 PM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Tues, Wed and thur 1 hr per on das stepmill
Wednesday
-close stance leg press 6 setsx8 worked up to 10 plates ot so a side.
-back raise 4x20
-rdl kb deads off slanted box 62lbx5x8reps
-sissy squat with blue bands under each side and wrapped over shoulder 4x8
-long ab strap pulldowns 3x20
9/28/2010 6:53:08 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 20 lap sled, Sunday 2 hr stepmill, Monday and tues 1 hour each stepmill
MOnday
-Band pushdowns green and purple alternated with 20 reps eachx5 sets
-45lb plate raise 5x15
-Dumbell presses 35lb,59lb,65lbx20 each, then 80sx10,100lbx8.
-Seated row curls 4x10
-Long ad pulldowns
The presses were much better this week. Shoulder is getting more stable. A couple more weeks and I should be able to get back into some harder training.
9/23/2010 4:37:15 PM -
--------------------------------------------------------------------------------
Wednesday and Thursday
--------------------------------------------------------------------------------
Wednesday 10laps sled, Thursday 1 hour stepmill
Wednesday
-Hack squats 6 sets x8
-GHR 4x10
-front Squats worked up to 225x5, This is just to make the shoulder work more holding the bar. Arm was hanging last time touching the chest. This time it was almost up to a normal hold for the front squat.
-Reverse hyper 4x10
Thursday
-supersetted pec delt rear with regular pec deck 5x10 per
-incline with slingshot worked up to 225x8x3
-kb sides working up the rack to 48kgx8 perside
-set up leg press with bands at top like a reverse band so I could do seated pulls to chest mixed with push ups off the push up bars. 10 pulls with 20 push ups x5 rounds
-did some one arm kb pushpress left worked up to 16kgx5x2, left double kbx5x2
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 50 mins stepper, Thur 45 min stepmill. Started doing some interval work with the shorter times on cardio. For example, steady work for 30mins then 20 mins interval with a minute very hard moving up 3 or 4 levels, then break for a minute moving back some, like level 11, then 8, level 12, then back to 9, then 13 then 10. Sometimes I am doing 2 min on, 2 mins off. Just alittle different.
Training wise Wed
-Front squat 6 sets 185x5
-leg press wide 3x50
-back raise 2x50
-rev hyper 3x10
Got some extra cardio wrapping Dalewinski's knees with those really thick wraps where your hands cramp. I saw howFatty wraps his knees now which is different then the usual way. He uses small tight criss crosses instead. With the thickness of the wrap, it is very very hard but I can see the benefit. I was even breathing hard and had to take a second like I was the one squatting!!
11/2/2010 7:01:18 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours stepmill, Monday 1 hr sled 8 laps total(7 forwards, 1 backwards), tuesday 50 mins stepmill
Monday
-Band pushdowns to start org and grey for 20 reps each for 5 rounds
-Flat high rep dumbell presses 40sx50, 55sx50,75sx50, 100sx35
-cable curls 4x20
-One arm pushdown 10 reps per x 10 rounds non stops
-Seated military very light all the way to the bottom. 3x10
-Dumbell rows, 100sx10 per,120sx10 per,140sx10per
10/30/2010 1:35:27 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 10 laps all forward, no breaks
Saturday, just enough time to squat. One my people was very sick so I had to cover the store so squatting was alittle rushed.
_buffalo bar 505x3, 595x3x2, reverse band 685x3,775x3(usual last rep was decent) Pop was not there today so that was it.
10/28/2010 7:02:52 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 8 laps sled, Thur 50 mins stepmill
Wednesday training
-Reverse hyper 3x20
-squat bar pulls 325x3x5 sets, alternated conventional and sumo
-barbell lunges alternating forwards and backwards. 5 per leg forwards for a set, then 3 per leg reverse lunge for 6 sets total
-reverse hyper for 2x20 to finish
Down to 220 for some reason from 229 only a couple weeks ago. It is a good thing Halloween is coming, 'cause it looks like there will be no Mr Fraidy Carb this weekend.
10/26/2010 6:31:33 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
20 laps sunday sled,no cardio monday(lazy ass) Tuesday 55 min stepmill
Monday
-Bench raw worked up 365x3 with the softee pad. Not a much discomfort in the shoulder
-Supersetted blast strap pushups x20 with each bench set so about 8 to 10 sets of 20
-Hammer row worked up to 4 plates per sidex10 repsx 2 rounds
-Standing pulldowns 5x10
10/23/2010 2:01:23 PM -
--------------------------------------------------------------------------------
Saturday work
--------------------------------------------------------------------------------
10 lap sled drag with one forwards and one backwards times 5 rounds- This took about 2 ours as walking bakards jus take mur time.
Did not think I had much in the tank after that but the old dudes were squatting by themselves and needed some old folks monitoring. Straight bar squat. Put a old set of diaper briefs on(my old 280/300 briefs. They kept falling off so i lets them hang off my butt some(i had my shorts on underneath and they still wouldn't stay up) 325x3,415x3,505x3,595x3,added another set of diaper breifs on that sort ofhelped alittle more and did 685x3, then we did some reverse band and did 775x1, 775x2or3
10/21/2010 5:55:29 PM -
--------------------------------------------------------------------------------
Thursday of the 100
--------------------------------------------------------------------------------
Did almost all exercises with a 100 reps
-One arm side cable extensions with rope10x10 per arm
-Same with 10x10 per arm rear delt.
-One arm curls wokring up the rack 10x10 per arm
-Barbell rows off decline bench(Pendlay rows only chest supported
-barbell floor tricep extension x 10reps mixed with close grip floor presses x20 reps per setx 10 rounds
-arm bars 12kgx3x3 left holding for 15 seconds at top, 20kb 3x3 right
10/21/2010 6:53:27 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 7 lap heavy pull 2 forward, 1back, 2 forward, 1 back,thursday 45 mins stepmill
Wednesday
-1/3 mile lunge with 20lb vest
-small tire flip for 2x15 about 450 t0 500lb tire.
10/19/2010 6:38:04 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours stepmill, MOnday 8 laps sled, Tuesday 1 hour stepmill
MOnday
-Flat dumbell press setsof 20 reps starting at 25lb and aworking up to 80lb in 5lb increments-
-3x8 neutral grip pullup
-one arm cable pushdowns 4x20
-fat bar curls. 4x10
10/16/2010 5:14:53 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Saturday 10 laps sled drag
Training
-Buffalo bar raw. worked up to 415x3x3
-Rdls 315x5x3
-Reverse hypers 4x15
10/15/2010 1:30:33 PM -
--------------------------------------------------------------------------------
Thursday and the Beheading of the Angry Troll
--------------------------------------------------------------------------------
Wed of last week cardio 1 hour stepmill, Thursday thru MOnday no cardio, tuesday 45 mins stepper, wed 10 laps sled, thur 1 hour stepmill, friday 40 mins stepmill
Thursday Training
-Standing close grip pulldowns 8 setsx10
- Lying on Stabilty ball rear delts with kbs. 4kbx20, 8kg x10x3, then 2 sets x8 reps where the kb started in front off the ground and moved them alond floor until they were behind me then back to the start
-Pec deck 8 setsx10 reps stretching the shoulder back as far as possible.
-Uni-trainer(double land mine) with one bar and did snatches overhead working up each set for 5 reps per armx8 sets
-One arm rows with same set up. 6x8 per arm
The beheading of the Angry Troll
Last week marked the final chapter in the saga of the three who said they would never marry. As many of you know, Keith(the angry troll), Donnie(Fatty- a very strong one by the way, oh many of you of the Donnie Flock) and of course me,Spudtacular trained together for many many years at the Old Thompson Barbell and Compound. When we started we swore for all time we would never marry or be tied down by the wenches. Ha..Ha say the women who always win for they have the gold of which we are hypnotized and mezmorized for all eternity...
The first to fall was the Fat One who cursed himself early on with his tale of rags to riches to rags to strong old dude with a mohawk(yes I am jealous as he continues while I make comebacks only to get zippers from surgeries in return for my toils)He was the first to fall too. It lasted but alittle while as was stated at the lake on that smokin ass hot july day in sc,"I gave my all to powerlifting and now I give my all you" but powerlifting is a dirty whore who vice is thrice as strong as this marriage could ever be. So it was done, and Bigun' was back with his one faithful, sweet bone crushing, tendon snappin and the complete muscle tearing love that is powerlifting.
Second, to fall was the Spud, who denied and denied and denied, at least early on he would ever do the deed. But, the race was long and the opponent was able with total tenacity to win this long fight for the Spud of Trojan lore. Like this great battle of many eons ago, it waged for years and years, almost ten to be exact. Again, the dirty whore that is powerlifting pounded the city walls of Spud until they could bear the weight of 1205lb no more. The Spud was no more, at least in the eyes of his thought to be faithful powerlifting love, the whore. She cares no more he thought and so began the drag of evermore. Drag and Drag the Spud did for 10 long months while grazing on little more. Miles and steps for months on end until he reached the final date and his zen. There wa nothing there, no flowers, no glory , no powerlifting whore dressed in polyester suits and briefs, just the lovely wife to be waiting as always.
So the final end has come, the beheading of the Angry Troll is done. Off to Bermuda we went last week. The cermony was sweet and nice as the sun settled on the bermudian beach that night. The troll looking WAY WAY up into his beloved preying mantis eyes, his twitching and nervousness subside and pop, off his head slides. Many years ago when marriage was thought never to be, only jokes and powerlifing reigned supreme. Fought and fought he did, refusing to buy the ring that cost way more then three months of toil and work ever did. THe Spud was asked to groom but refused because of the tux to be worn. On the beach and no tux rental you will need, just some Tommy Bahama clothes will be all you'll need. 250 dollars later a tux would have be cheaper. What the hell, we never been to Bermuda was the cheer. Enjoy we did the days and nights we spent watching the stury of "furget bout it" and "ya all" unite. But as Moma said while rehearsing(and I swear I could here Sweet Home Alambama playin somewhere), "Tha southhh shallll riz agin"
So ends the same ole tale of three dudes who screamed never ever will we marry.
10/5/2010 6:45:06 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours, MOnday and Tuesday 1 hour each stepmill
Monday
-Seated row 5x10
-Floor Press worked up to 285x5,325x5,375x3 used softee pads on all work sets
-dips with pec deck 5 sets each
-12kg front raises 5x8 per arm
10/2/2010 4:29:02 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 10 laps with 2 plates
Saturday
Cut the cardio short today so I could get some decent training in. 20 laps would hav wiped me out for the day.
4inch box pulls(weights on boxes) worked up to 505x2x2, 555x3,605x1
-Alternated ssb box with chains with deadlift-work set 3platex3, 4 platesx3,4plates 3 chainx3,4plates, 5 or 6 chains per side x3
-rev hypers 4x10
10/1/2010 12:03:41 PM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Tues, Wed and thur 1 hr per on das stepmill
Wednesday
-close stance leg press 6 setsx8 worked up to 10 plates ot so a side.
-back raise 4x20
-rdl kb deads off slanted box 62lbx5x8reps
-sissy squat with blue bands under each side and wrapped over shoulder 4x8
-long ab strap pulldowns 3x20
9/28/2010 6:53:08 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 20 lap sled, Sunday 2 hr stepmill, Monday and tues 1 hour each stepmill
MOnday
-Band pushdowns green and purple alternated with 20 reps eachx5 sets
-45lb plate raise 5x15
-Dumbell presses 35lb,59lb,65lbx20 each, then 80sx10,100lbx8.
-Seated row curls 4x10
-Long ad pulldowns
The presses were much better this week. Shoulder is getting more stable. A couple more weeks and I should be able to get back into some harder training.
9/23/2010 4:37:15 PM -
--------------------------------------------------------------------------------
Wednesday and Thursday
--------------------------------------------------------------------------------
Wednesday 10laps sled, Thursday 1 hour stepmill
Wednesday
-Hack squats 6 sets x8
-GHR 4x10
-front Squats worked up to 225x5, This is just to make the shoulder work more holding the bar. Arm was hanging last time touching the chest. This time it was almost up to a normal hold for the front squat.
-Reverse hyper 4x10
Thursday
-supersetted pec delt rear with regular pec deck 5x10 per
-incline with slingshot worked up to 225x8x3
-kb sides working up the rack to 48kgx8 perside
-set up leg press with bands at top like a reverse band so I could do seated pulls to chest mixed with push ups off the push up bars. 10 pulls with 20 push ups x5 rounds
-did some one arm kb pushpress left worked up to 16kgx5x2, left double kbx5x2
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