10/9/2011 12:26:42 PM -
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Monday and Saturday
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Monday and wed no cardio, tue and thus 45 mins stepmill, friday 9 laps total with 2 laps drag and 1 lap run for 3 rounds, Saturday 10 laps total with 4 laps drag and 1 lap run x2 rounds, Sunday 10 laps total with 7 drag then 3.5 laps run. Wanted to do something different and get the heart rate up some so I added the running in.
Monday
-Used the balls of thunder pulldown bar for 8x8 sets.
-bench with squat bar. work sets 325x5, 375x5,415x3,465x2(i think) Reverse band 505x5 or 6
-side bends with bodymaster chest supported rows. 5x8 per side going up to 2 plates.
-Used the single ball of thunder and did some one arm push downs with cable curls too. 5 rounds
Saturday
-Conventional pulls with straps raw. Work sets 405x3x5. Worked on recovering old form where the weight is eased off the floor for a few inches then the speed is added as quickly aa possible and swinging/pushing the hips through with a over extension of the upper back is done. After a set or two of easing it I felt the weight lock into my legs and hips(like a good zercher squat) where I could then accumulate speed and work the lockout hard.
-back raise using 108lb kb for 6 setsx8 reps pausing the kb on the floor each rep.
-reverse hypers 4x10 to start the session, then 3x10 to finish.
-blast strap ab roll outs 4x8
I was very happy to get some work in after a very stressful week working to complete the new Boozer store. This was the intial store I bought 5 years ago and have continually done work with it evevy 1.5 years upgradging it to a bigger spaces. This last move was the hardest(even though it was only accross the parking lot) with constant struggles. It was probabblly the most stressed I have been in the last 5 years. Most of the pressure is self imposed and my anger from letting it go while I worked on other projects. It is now the flagship store and everyone is enjoying it. I have learned alot from opening stores and going into new ventures. Opportunity is everywhere if you want to work for it. It will not come to you, you have to go get it. It will not be easy. THe only person that can do it is you but it can be done. And finally, don't listen to anyone but you. If you believe in it then you have taken the first and one of the hardest steps.
9/28/2011 9:02:54 AM -
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Sasturday
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Thursday 45mins stepmill,Friday of last week no cardio, sat 10 laps and sunday 8 laps, MOnday 8 laps sled, Tuesday 45 mins stepmill.
The Saturday sled was fine till the very last lap and it started to rain. It was threatening for most of the pull but waited till the very last last lap. I got about 100 yards into the pull when it poured. I sort of looked back and thought this is the point of no return. In all honestly it really didn't matter except that principal thing of finishing what you start. I rolled on and it poured till I was soaked from head to toe including my toe shoes!
Saturday
- Pulling off 4inchs of pads. worked up to 315x3x4, 365x3x2. Mixed med sumno with side sumo pulls
Rev hyper 5x10
-LOng ab strap pulldowns.
-Helped Dale and Ben work on their deads and getting the technical part of the lift down better so after the rain soaked sled run this was about all I was motivated to do.
MOnday and Tuesday was moving a store to a bigger local in the strip mall. This beat me down again and hopefully this is the last time I move this particular store. It is big and super cool though. Very Happy with the move, now I just have to figure out how to pay the extra rent. It is a big unit which worked out well for storage in the back as the 38,000lbs of kettlebells we just got in needed a good home.
Spud
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