11/21/2011 11:23:31 AM -
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Saturday
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Friday 45 mins stepmill, Saturday 10 laps sled, Sunday 8 laps with extra 25lb, Monday Stepper at 45 mins. Last 10 mins worked on Fartleks of 15 seconds per min.More like intervals but did it alittle different this time. Will work finding the AT then do it right.
Saturday
-Raw DL convention work sets of 405x3, did 495x2 with straps for one set
-TRX ab roll outs 5x10
-short lunge with kb. used flat sandbag with one foot on side and other directly behind sandbag. Did lunges with relax at bottom. Hit my quads pretty good. worked up to 62lb kbx8 per leg, about 7 sets total
11/17/2011 7:02:32 AM -
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Wednesday
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Wednesday no cardio, thursday 45mins stepmill
Wednesday
-jack brief free squat again. 635x2x4,685x2
-ab pulldowns 4 setx10
-rev hypers 4x10
Monday, November 21, 2011
Tuesday, November 15, 2011
Monday
11/15/2011 6:54:40 AM -
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Monday
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Friday, Ran a mile again, Saturday 8 laps, Sunday NOTHING, Monday 8 laps, Tuesday 45 mins stepmill
-Raw bench to 315x3,Then Sling shot with some bonus support to chest365x3,405x3,455x1,495x2, 455x2
-Flyes with suspension straps 4x8
=Jm off suspension straps 4x10
-2x25 push up off straps with no lockout
-3x5 crappy pullups off power rack.
Nice to touch the chest without a ton of support. Makes me alittle nervous until I can get some stability built up in the shoulder. Speed was good. Now on to Wednesday and somemore Jack work.
Click, click..
Spud
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Monday
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Friday, Ran a mile again, Saturday 8 laps, Sunday NOTHING, Monday 8 laps, Tuesday 45 mins stepmill
-Raw bench to 315x3,Then Sling shot with some bonus support to chest365x3,405x3,455x1,495x2, 455x2
-Flyes with suspension straps 4x8
=Jm off suspension straps 4x10
-2x25 push up off straps with no lockout
-3x5 crappy pullups off power rack.
Nice to touch the chest without a ton of support. Makes me alittle nervous until I can get some stability built up in the shoulder. Speed was good. Now on to Wednesday and somemore Jack work.
Click, click..
Spud
Thursday, November 10, 2011
MOnday
11/10/2011 7:14:48 AM -
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Wednesday
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Wednesday Ran 1 mile in alot of minutes, Thursday 45 mins stepmill
Wednesday
=squat with new jack briefs 595x2,685x2,775x1- all high but just getting the feel of alittle heavier weight. I need to have the briefs cut some too, with some binding on the quads on the descent.
-ab pulldowns and cybex back extension 3x8 each.
Good Night, Rolling on...
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Wednesday
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Wednesday Ran 1 mile in alot of minutes, Thursday 45 mins stepmill
Wednesday
=squat with new jack briefs 595x2,685x2,775x1- all high but just getting the feel of alittle heavier weight. I need to have the briefs cut some too, with some binding on the quads on the descent.
-ab pulldowns and cybex back extension 3x8 each.
Good Night, Rolling on...
Tuesday, November 8, 2011
Wednesday and Monday
11/8/2011 5:40:19 AM -
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Monday
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Friday 30mins stepmill, Sat and Sun No cardio. Monday 7 laps sled, Tuesday 45min stepmill
Monday
-barbell sides 100lbx8 per side x4 sets
-reverse grip rows 225x8x3
-bench raw 3s with 2 softees to 365, put bench assist on for 405x3,455x3,495x1 with 2 board, 545xmiss
-manual flyes off floor using dumbells handles and rolling out in a horizontially. 5x10.
Ok, the Myrtle Beach meet did not go well for anyone on the team but Karl. Karl had a PR day with 2250 plus in the Masters class. The rest were on a kamikaze mission that was completed. You get those days sometimes. We'll reorganize and move on.
Now, every trip has its moments and this trip's was Ben and his hour long shower. I have been around some slow to get ready people but Ben added some new and extended flavor to the list.
I guess the weirdness started on Friday night when it was time to hit the hay. We shared a room at the beach. It was alittle cold there with the wind whiping off the beach so the room was chilly. It's time to call it a night and I hit the bed with my long sleeve shirt on. Ben is on his bed and asks me why I am wearing a shirt to bed! This is strange, who gives a rats ass, apparently BEN! He keeps asking me this. How do you answer this question? Finally I figure out he wants to see how fat I am right now-the answer is semi fat! So I am Old fat hairy guy now! Makes no difference to me really but it was a odd moment in time, sort of like high school with dudes in the locker room giving each other hell I guess. He is a shaven ,axe wearing, tan pretty boy so I guess this mattered.
The real funny part is the next morning. I am not familiar with the Ben shower ritual as I had been I would have gotten up before he did had i known. Anyhow, he gets up and does his thing which turns out to be many many things! To top it off I had to pee bad!!
The first of many is teeth brushin'-standard. Then I heard the electric razor-standard. Then shower, standard. Next hair dryer,again standard. I am rolling over and over trying to remain as comfortable as possible while having to number 1! I am thinking ok,maybe 5 more minutes. I can make it,tuck it under and it will pass. I wait and wait. I guess this is hair gel time for his semi fohawk(guess this how it is said)I guess this is artwork so good hair takes ALOT of time. The pee tries to escape and I consider finding a bottle but there is none then I HEAR:
The f'in electric shaver going off. What the f is he shaving now, depubin'!
Pain is the groin grows and is magnified in the brain.
Then the hair dryer goes off AGAIN!! Is he drying the twig and berries now! WTF...
More toss and turn in the bed...I want to run around the apartment like a two year old grabbin his junk with NO SHAME!
I hear the sink running again and almost crap myself thinking he is back in the shower. I guess some touch up is needed before he goes to WEIGH IN for a powerlifting meet with a bunch of dudes who do not care at all. The door opens and out he goes and all I can say is WTF dude? The next 10 mins I spend are happy moments as I finally get the bathroom and releive myself like Austin Powers when he is reanimated in the first movie!
Yes this happened,
Spud
11/3/2011 7:15:23 AM -
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Wednesday
--------------------------------------------------------------------------------
Wednesday 40mins stepper, Thursday 45mins stepmill
Wednesday
-Got a pair of jack briefs to work with. Did some boxes with 500x2x5sets. Still need to cut the legs down a couple of inches but I like the feel of them.
-long ab strap pulldowns 2x35
-one leg rev lunges on body masters squat with 2 plates per side 3x10 per. Used small stability ball under step back leg. Eases some of the pressure and allow a much greater stretch in the muscle belly and joints
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday 30mins stepmill, Sat and Sun No cardio. Monday 7 laps sled, Tuesday 45min stepmill
Monday
-barbell sides 100lbx8 per side x4 sets
-reverse grip rows 225x8x3
-bench raw 3s with 2 softees to 365, put bench assist on for 405x3,455x3,495x1 with 2 board, 545xmiss
-manual flyes off floor using dumbells handles and rolling out in a horizontially. 5x10.
Ok, the Myrtle Beach meet did not go well for anyone on the team but Karl. Karl had a PR day with 2250 plus in the Masters class. The rest were on a kamikaze mission that was completed. You get those days sometimes. We'll reorganize and move on.
Now, every trip has its moments and this trip's was Ben and his hour long shower. I have been around some slow to get ready people but Ben added some new and extended flavor to the list.
I guess the weirdness started on Friday night when it was time to hit the hay. We shared a room at the beach. It was alittle cold there with the wind whiping off the beach so the room was chilly. It's time to call it a night and I hit the bed with my long sleeve shirt on. Ben is on his bed and asks me why I am wearing a shirt to bed! This is strange, who gives a rats ass, apparently BEN! He keeps asking me this. How do you answer this question? Finally I figure out he wants to see how fat I am right now-the answer is semi fat! So I am Old fat hairy guy now! Makes no difference to me really but it was a odd moment in time, sort of like high school with dudes in the locker room giving each other hell I guess. He is a shaven ,axe wearing, tan pretty boy so I guess this mattered.
The real funny part is the next morning. I am not familiar with the Ben shower ritual as I had been I would have gotten up before he did had i known. Anyhow, he gets up and does his thing which turns out to be many many things! To top it off I had to pee bad!!
The first of many is teeth brushin'-standard. Then I heard the electric razor-standard. Then shower, standard. Next hair dryer,again standard. I am rolling over and over trying to remain as comfortable as possible while having to number 1! I am thinking ok,maybe 5 more minutes. I can make it,tuck it under and it will pass. I wait and wait. I guess this is hair gel time for his semi fohawk(guess this how it is said)I guess this is artwork so good hair takes ALOT of time. The pee tries to escape and I consider finding a bottle but there is none then I HEAR:
The f'in electric shaver going off. What the f is he shaving now, depubin'!
Pain is the groin grows and is magnified in the brain.
Then the hair dryer goes off AGAIN!! Is he drying the twig and berries now! WTF...
More toss and turn in the bed...I want to run around the apartment like a two year old grabbin his junk with NO SHAME!
I hear the sink running again and almost crap myself thinking he is back in the shower. I guess some touch up is needed before he goes to WEIGH IN for a powerlifting meet with a bunch of dudes who do not care at all. The door opens and out he goes and all I can say is WTF dude? The next 10 mins I spend are happy moments as I finally get the bathroom and releive myself like Austin Powers when he is reanimated in the first movie!
Yes this happened,
Spud
11/3/2011 7:15:23 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wednesday 40mins stepper, Thursday 45mins stepmill
Wednesday
-Got a pair of jack briefs to work with. Did some boxes with 500x2x5sets. Still need to cut the legs down a couple of inches but I like the feel of them.
-long ab strap pulldowns 2x35
-one leg rev lunges on body masters squat with 2 plates per side 3x10 per. Used small stability ball under step back leg. Eases some of the pressure and allow a much greater stretch in the muscle belly and joints
Tuesday, November 1, 2011
Monday
11/1/2011 7:03:25 AM -
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Monday
--------------------------------------------------------------------------------
Monday no cardio, Tuesday 45 minutes stepmill
Monday
-Most of the guys are off this week for the meet Saturday so I did some of this for work.
-fat bar pull downs 8x10
-fat bar v grip row 6 setsx10 supersetted with long ab strap pulldown
-seated rear delt(scraw crows) 5x10
-straight bar curls 4x10
- straight leg dips 5x10
-hammer press 5x10
-Awesomely boring lifting!Q
Spud
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Monday
--------------------------------------------------------------------------------
Monday no cardio, Tuesday 45 minutes stepmill
Monday
-Most of the guys are off this week for the meet Saturday so I did some of this for work.
-fat bar pull downs 8x10
-fat bar v grip row 6 setsx10 supersetted with long ab strap pulldown
-seated rear delt(scraw crows) 5x10
-straight bar curls 4x10
- straight leg dips 5x10
-hammer press 5x10
-Awesomely boring lifting!Q
Spud
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