May already and alittle training in April

5/5/2011 6:53:11 AM - Wednesday

Wed 45min, thur 45min stepmill


Wed training, very light stuff last night. this is almost 12 weeks with no lower work so lots of easing into it. Sore this morning!

-rdls 225x6x6
-alternating lunges using a upper body strap attached to the lower pulley of the cable crossover. This sort of makes a smith machine out of the this lunges. The point was to stay upright and get some work in but not too balistic and some pressure off the joints. 4x8 per leg
-back raise with 5 second pause at bottom with palms on floor and 2 second contraction and hold at top. 5x6
-knee extension 4x15


5/3/2011 6:27:45 AM - Monday

was sick for the last two weeks so spurts of cardio here and there. got the clearance to pull sled again. i just have to be aware and change how i drag. essentially i swing my legs instead of lifting up from the knee and driving. the leg swing initates from the oblique and abdominals which have always been a issue with tightness. So i am focusing on changing it now. so monday last week was 8 laps, tues stairmaster 45mins, then nothing the rest of the week with the cold or infection. picked it back up yesterday with 8 laps sled drag and 45min stepmill tuesday

-Back to Monday night training. Lot of conditioning work to get back to some training with the guys so:
-band facepulls 8x10
-rear delt on incline bench both neutral and palms down 5x12
-one arm rows with 80lbx10 repsx 8 rounds
-dumbell flat press worked up to 100lbx10x5 sets
-straight leg dips 6 or 7 setsx10 reps.

Gonna hit some light lower Wed

4/21/2011 6:30:56 AM - Thursday

Wed 45mins stairmaster.

Training
-Pulldowns and long ab strap pulldowns 10x10 per exercise
-Chest supported rows and tricep pushdowns 10x10 per
-leaned over hyper machine and did presses with the 100lb plate and ab strap standing rows 10x10 per


4/19/2011 11:51:31 AM - Tuesday.

Wed- no cardio, thurs 45 mins, fridat 45, sat and sunday no cardio, MOnday 45mins

Training
-Roman chair sit ups 4x8
-bench 275x5x5
-one arm dumbbell alternating presses, worked up to 105lbx 10 per arm
-rolling dumbell triceps worked up to 80lbsx10, 2 down sets for reps.

Went to the meet on Saturday in Asheville. We left early Friday to a miserable rainy day and it did not clear up at all. The day got rolling bad and really did not get better as all parties were confused as to where we were going to eat for dinner. I thought one place but everyone else was at another. So we got some s&%$^y directions and proceeded to ride arounf the entire cit of Asheville for about a hour till we finally got to the restaurant. The ride home was about 5 minutes if that tells you anything. To make peace with my anger, I bought several choclate pies, 2 choc honey buns and some choc doughnuts, ate till the pain and breathing hit then toook a small break and ate somemore.

Saturday, meet day started out crappy and rainy so I really thought it was not going to be a good day but the storm passed and the meet rolled on. Dale hit 915,725,705 for a nice 2345 total and just missed a grand squat and fatter total. Old Dude hit a 605 squat and Karl hit a good total and took out my 275 deadlift with a easy 720.

During break time, they were cooking burgers and dogs outside so most everyone was outside during the bench only flight. Me and the young cats-travis and charles went to the quickie mart/dunkin doughnuts and got a couple dozen doughnuts as I continue to show them the Spud Old School Eating to get Swole training. They added a gallon of milk. Towards the end, Charles needed some help to I took 2 glazed and put a choc one in the middle and made him a doughnut burger and smashed it down for him. He struggled but finished. Raisin' 'em right!!

4/12/2011 9:53:22 AM - Tuesday

Saturday 30 mins interval, Sunday 1 hour, Monday 45 mins stepmill


Tuesday
-Hangin abs and long ab strap pulldowns 6 x 8 reps
-incline double dumbell row worked up to 75lbx15 reps
-Incline press worked up to 65lbx25 reps
-pec deck stack x 2x 15
-doubled up orange band pushdownx15 reps with pause at top of stretch
-machine standing curls 4x5

Great meet for the spf in Myrtle Beach. Good day for everyone and watched Donnie hit the 1260lb squat and took 1300lb for a ride. Off to Asheville this weekend for the rest of the crew's meet day.


Spud