Trainin'....some

12/21/2010 9:27:23 AM - Tuesday Upper

Lazy Monday no cardio, Tuesday 50mins step mill 5 1 min intervals with 3 minute break then started back at 14 and went up every 30 sec with no breaks then cool down last 2 mins, sucked!!

Training
Basic rows and bench
-rows all sets of 20 per arm 50,65,75,95,105,120,150lbs
-presses 8 sets of 20 with 135lb

All I had time for this morning. Not great but maintaining till the first of the year when it is a more normal schedule. Well whatever that means.


12/20/2010 11:19:31 AM - Thursday and Saturday

Tues,wed,thur stepmill 1 hour with 5 intervals per session, off Friday then Sat and Sunday 1 hour each on the stepper with 5 intervals per. Doing a semi warrior with alittle protein am(usually a shooter) nothing the rest of the day unless it is a training day and then I add in 20 grams of bcaas and some creatine chewies. Leaning pretty well even with all the crap food over the holidays so far.

-Thursday upper, all timed sets of of 5 to 15mins with 15 to 30 seconds rest. rep wise, usually start at 6 to 8 then then ending with 3 to 5
-Grey band pulls up 5 mins
-assisted pull up close neutral grip 5 mins
-Dips with knees on softee pads 5 to 10 mins
-Stablity ball pushups with feet against plate and sinking into the ball 10 to 15 mins(can't remember when i started.

Saturday
-rack pulls close stance raw just below knees, 425x3x5,515x3x2, 605x2(went for 3 but it sucked and I gave up my low and upper back. done there
-close stance squats worked up to 415x5 with several sets at 325x5.

All I had in the tank so we went out and watched Tron(it was decent with some good effects)It was raining so I couldn't haul anything that day. finished up the store on Sunday. Need a few things to order but for the most part we are ready for the Jan 3 opening..


12/14/2010 1:34:27 PM - Saturday

No cardio Friday, Saturday 10 laps with two 15 sec on, with 15 sec off intervals x 5 rounds, Sunday no cardio(worked at new shop all day), Monday 60mins with 5 one min on, one minute off intervals(adding some extra in for all the crap I have inhaled over thepast week or so)

Saturday
-Just squat with briefs no box, 405x5,500x3,555x3,645x3, 555x5)all i had time for with a couple of holiday parties to get through. One was get through, the other was alot of fun and of course alot of people drank to much. I took this product called forgiven where you take it after you finish and it helps with eliminating the hangover. I must admit I drank alot and was just alittle tired the next day and cut shelving all day with no vomiting or normal post drunkness. There were no shanagans on my part this time. that part fell on Chris who gets alittle frisky with EVERYONE when he drinks(normally a quite and nice guy sober) but little did we know he was a dry humpin machine upon alcohlization. Some are still tramatized as we speak. Apparantly his wife knows this well and did not forewarn anyone. When its time, she says, Chris I am leaving with or without you, she means it. Chris later texted Dale and said that she said it was okay that he could come backout and wanted Dale to come out and pick him up. If you know, Dale, that was not going to happen and I think everyone had enough drunk chris for till next year. Still lots of fun...



12/9/2010 5:07:25 PM - Thursday



Training
-blast strap rear delts(scarecrowish) with dips with feet on bench(10 rears with 20 dipsx5 rounds
-rows with 154lb farmers walk 4x6 per arm
-kip pullups 4x6(i know, even sucky for kip style)
-floor press with fat bar 8x10 with 30 seconds rest
-flyes starting with 30lb,35, 40,.. ending with 65lbx6

12/9/2010 6:55:18 AM - Wednesday

Wed and thur 45 mins steady state and 5 intervals on each session.