Thursday, July 28, 2011

Wednesday PM

7/28/2011 6:28:19 AM -
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Wednesday PM
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Thursday 45mins stepmil


Training
-RDL conventional 315x4x2, 405x5,495x5, 585x3, 405x10
-Light sumo jump stretch with black(monster mini quaded) 225x2x5 or 6 sets
-Rev hypers 4x15 about 600 on hyper.


Spud

Wednesday, July 27, 2011

Sunday and Wednesday

7/27/2011 9:39:20 AM -
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Wednesday
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Tuesday 45 min stepmill


Since I missed Monday training with the guys I did some upper sled work. 1 plate for 5 laps. Each lap was spilt into 1/2 push, 1/2 pull

1/Overhead tricep and rear delt
2/Pec flye and low row
3/press and curl
4/front raise and upright row or high shrug
5/Iron cross static and row/external rotator holds.






7/25/2011 10:27:44 AM -
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Sunday
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Nothing great to report here just some sled work. Friday no cardio, saturday 10 laps, Sunday 3 laps prowler with 90lb added to sled, no cardio monday


Charles and Travis,the new cats, had their meet on Saturday so I had to cover a store on Saturday and missed out on training. So Sunday I added extra weight to the prowler to get some leg work in.

Both kids did well. Charles, 750s,500b,550p and travis 475s,205b,455p. Very proud of the dudes. They trained hard and both had a good meet. Dale, Ben and Chauncey were there to lend a hand and coach. I have asked Charles to do alittle write of his meet so maybe we can get it out here to elite. This only is 4th meet and 1st in full multi-ply gear.


Spud

Thursday, July 21, 2011

Wednesday

7/21/2011 6:38:42 AM -
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Wednesday
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Wed no cardio(i know right, getting to be a bad habit9, thur 45mins stepmill

Training
Not alot going on last night. I got back too late to get in the squat rotation so I helped out and did some other work
-Rev hyper 4x10
-Hack squat worked up to 5 plates a side for 4x8
-Rev hyper 3x10
-straight bar gm 225x4x8
-one leg extension. 2 rounds back and forth for 15 reps for 3 rounds.

Suck work but still alittle beat up from Sat raw squats and working up to some decent weights.

Spud

Tuesday, July 19, 2011

Monday

7/19/2011 7:29:10 AM -
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Monday
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Monday no cardio, Tuesday 45mins stepmill

Training
-bench work to 2 softee pads and chains with 315, 1 chainx5, 3 chainsx5, 5 chainsx3, 7chainsx0
-close grip 4 board, 315x5,405x5,455x5
-floor press dumebell, 100sx10,125x8 or 10, 150sx7 or 8, x4
-125lb one arm rows 4x8
-long ab strap pulldowns 4x8

Not bad work.
Spud

Thursday, July 14, 2011

Thursday

7/14/2011 6:25:50 AM -
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Thursday
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Wed and thur no cardio


Got hung up at a store last night so I could not get back to train with the dudes. This meant I had to get some work in Thursday am and bagged the cardio again. Trying not to get off pace here with the training. It is easy to get sidelined when you are doing alot of things work and business wise, each one is like a girlfriend or wife. They demand your time and get pissy when you don't give it to them. Right now I feel like a business/training polygamist. If you ever watched Big Love on HBO. This story revolves around a guy with 3 or 4 wives in Utah with a huge hareware business chain. He is wide open all the time and has to use viagra to keep up with the wifely duty at the house. After the first couple of seasons I stopped watching it but I guess where I am going is I really would like to have some business viagra to help me keep up with all my wives..

-speed pulls conventional. 405x3x5 set
-hack squat with light rev band 6plates per side with 3 work set of 10 reps-
-two hand swings with 154lb farmers walks/kettlebell 5x10 with 30 secs between sets.

In the dirt as usual
Spud

Tuesday, July 12, 2011

Saturday and Monday

7/12/2011 5:47:15 AM -
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Monday
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Monday no cardio, Tuesday 45 min stepmill


Training
-Suspension strap abs 4x8
-Jumped in on bench, raw work with 2 softee pads and using squat bar 325x5,375x5,415x5and 465x3 with sling shot. put shirt on 505x3,555x3, 595x1(calling it that,left arm dragged some)
-arnold type dumbell flat press worked up to 105x8. Start in regular press position then as you lower the weight rotate into a reverse grip.
-standing close grip [pulldowns 4x8
-close grip pushup off 5lb soft med ball. 4x10

Nothing spectacular but getting the shirt for the first time in a very long time and getting some work in was good. The shirt wa way too tight in the chest but it worked.




7/10/2011 12:29:23 PM -
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Saturday
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Saturday 8 laps sled, Sunday 10 laps sled

Training
- new monster mini quaded using jump stretch board. raw with belt 185x2x2,225x2x2,275x2,315x2,365x1 hard and slow rep. backed down to 275x2x3
-4 sets rev hyper heavy about 600
-kneeling ssb gms. after i got the set up right these were good. tried some reps with the short bands but could not get the feel right. used straight weight and did sets of 6 to 8 reps and worked up to 285lbI have not done these in years so it was a nice change of pace and trashed the back pretty good.Still working on evening the loading patterns in my legs. the left one is still lagging and not contributing so the right leg is taking up the slack. This felt like a good exercise to force both legs to work togther. Weight is 240lb with some recomp going on so still gaining some.
-more heavy hypers 2x20


Spud

Friday, July 8, 2011

Wednesday and Friday

7/8/2011 1:39:50 PM -
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Wednesday and Friday
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Cardio stuff wed 45mins, thurs 45 mins stepmill.

Wednesday-THe guys were deloading so i do some rep work.
-rev hypers 4x15
-leg press 6 setsx12 with 8 or 10 plates a side(i think) then down to 6 or 8 for 2x20
-rev hyper 2x12
-one leg pistols 4x8 a leg
ab work-ab wheel move with blast straps 5x10
-bennybliques worked up to 110lbx10 a side

Friday 5 laps upper sled. add another 25lb this week thinking it would be alot tougher. Also did it different this time. Press for 1/4 to 1/3 lap, pull for 1/4 to 1/3, then press again,etc.

Ok, so new cat Travis Diamond Phillps works alittle for on Monday and Wednesday at the gym. Same guy I wrote his name on the dusty equipment to clean is working this Wednesday night and is starting to clean. he is using a rag with no cleaner of any sort. So I tell him to get a bucket put alittle soap in it with some warm water. I think nothing of it and go back to training and finishing up for the night. I look over and Mr diamond(I am calling him tree branch now 'cause that is what he looks like)and he is dipping the corner of the rag in a coffee cup. Yep a coffee cup. How much of the rag can you get wet in a coffee cup? i say why don't you get the bucket? Can't find it is the response. did you look in the bathroom with the vaccum and where all the cleaners are? No he did not! So I was amused at finding him using a coffee cup for cleaning bucket. I guess if we had little tiny equipment it would work well. Just not normal people training equipment. I told him he pulled a "sonny" who was the last guy who closed for me at night who would do things that made no sense except to him. I think point was taken.

I like coffee in my cup, not soap!
Spud

Tuesday, July 5, 2011

Friday and Tuesday

7/1/2011 12:35:28 PM -
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Friday Upper Sled
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5 laps 2 forward-press type, 2 backward-pull moves, 1 single arm mix,

1 rep lap, 1 static lap, etc.

Cut the time down by 10 mins. which bothered me because I wanted to stretch it out to a hour.


7/5/2011 6:14:20 AM -
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Tuesday
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Sat 8 laps, sunday 1hr, monday 45min stepmill, tues no cardio

Well Saturday got shot in the ass with a sick employee then Monday got shot with said employee passing it on to his family so I had to train on Tuesday and work the other days.

-Training hammer pulloversx15 reps and t bar rowsx12 reps and long ab standing pulldowns x10 for 6 rounds. 3 or 4 plates each on the t bar and hammer

-benchx10 reps worked up to 325x10 with sling shot and using squat bar

-finished with pushups off bar for 4x10 moving out a couple of inches per set,pec deck for 15s, dumbell curls with a 10 sec drop per armx6 per set and pull apartsx10. 3 rounds total.

So not awesome but got some work in. Will try to make up some on some squatting on wednesday.

Spud