Tuesday, December 18, 2012

Posttees

12/18/2012 3:14:42 PM -

MOnday


Sunday hour sled, MOnday 30 minutes and Tuesday 45 minutes stepmill

Monday
-Long ab pulldowns 5x10
-Swiss bar seated rows 6x10
-Bench with 2 boards. Started with 2 chainsx5 reps and added chain each set work up to 5 chains and 275 barx5
-Close grip 315x5,365x5,405x5
-Pin Military press at forehead level. worked up to 200x5(4 sets total.

12/15/2012 2:44:36 PM -

Saturday


THursday 45 and Saturday 45 mins stepmill'

Saturday
-Raw deads, no belt, lots of warm ups then 405x2,405x1,455x1,495x1,545x1
Then took Powerpouhl with 25lbs and did 315x3.405x3x2, Back to raw 405x5
-Close stance leg press with pauses on bottom. 3x20
-Lot of stretching both pre and post training.

The sets with the powerpouls were tougher then I thought. No rushing them on the ascent or descent so the time under tension was good and the powerpoul forces you to sit on the heels more and pull the hips through quicker although it seems like it takes forever to stand up.Lots of ab work with this too. I will include these more through December along with the no belt on any training. Mostly this is to elicit a different physical response then the usual my body is use to and well adjusted throughout the years. I have never gone more then a couple of sessions over the years with no belt. I am interested to see what happens when I put the belt back on.

12/12/2012 1:48:24 PM -

Saturday and Tuesday


OK so ramping up the cardio some. SO last week it was Friday 45mins, Sat 45mins, 60 mins sled, Monday and Wednesday this week 30 mins, Tuesday 30 mins sled.

-Saturday
Since the bug has got eveyone lately and there was a good meet in Hickory put on by Steve Maxson, the gym was dead and it was jsut Mike and Me struggling through some lower body. We did deficit close stance deads using the squat bar and adding a pad each set. I stuck with 325x3x5 or 6 pad raises. When up to 375x3x2 for the last set
-GHR and REv hyper to start 3 eachx10
-One leg hack squat 5x8 per leg
-3x10 rev hypers to finish

-Tuesday
Felt like turdzes on Monday so I did Upper on Tuesday.
-Close grip fat bar pulls to chest 6x10
-Standing rear delt worked up to 40lbx10
-Flat Dumbells press 100lb 4x20
-Strive Incline with blue bands for JMish presses 4x12
-3 setsx failure super wide press with this set up
-Little bit of curls

So I watch Ted last night with Mark Walberg adn Seth Macfarlane as the Ted and the entire movie all I could think of was TED was CJ Murphy. The bastaan accent was dead on, every other word was f@%kkkk and he sort of looks like the teddybear. He just needed the grey goatee down to this crotch to complete the look. I felt like I was right back in Bastaan!Funny!



12/6/2012 3:44:04 PM -

Great week so far


Decided to catch something, not sure it it was the flu or a 3 day ass kicking virus. Anyway, Monday to Wednesday was wheeze,sneeze,shat,upchuck chunks. repeat. We had some interviews on Tuesday and Dale was making fun of me calling me Barf Vader as all I seemed to be able to do was breathe out really heavy with short chops of air going in. The wife said I was greenish looking. Late Wednesday some of the fog lifted and I was able to train and do alittle cardio Thursday so it was:

30 slow minutes on the stepmill

-non stop sets of 10 going down the weight stack on the cybex chest press till 4 sets out when the arms and chest locked up. Took a break then did the 4 sets straight to finish
-one arm dumbell rows 30lbx100 per arm, 45lbx25 per armx4 rounds, 65lbx10x10 per arm nonstop. I looked over at this way fatter guy then me working out and I was wheezing more then him. Shame filled me.
-Machine push press and band standing flyes were the finish 100 reps each.

Currently the CBL has been replaced totally by carb fat loading on my body. This has been going on for a few weeks(well probablly 6 more like it)A fatty cakes deplete is in order

Monday, December 3, 2012

A few of 'dem fur ya

12/3/2012 10:08:07 AM -

Saturday


Sunday 1 hour sled, Monday 45 mins stepmill

Saturday
-Parallel gms off straps with no belt. Work sets 325x5,375x5,415x5,465x5
-SSB Close stance squats 265x5,165x20
-rev hyper 3x10
-Stretched for 30mins
-Massage work on Sunday.

I added somemore time on Sat and Mon. Mon I woke up at 2am and could not go back to sleep so why not do alittle more cardio.

12/1/2012 8:26:02 AM -

Wednesday and Friday


Cardio Wed 45 mins stepmill, Saturday 45 mins sled

Wednesday
-Box squat with Buffalo bar, no belt. Work sets 375x2x2,415x2x2,465x2x2
-Leg press close stance 6x8
-Long strap ab pulldowns 4x10
-2 blue bands gms close stance 4x10

Friday
-Band pulls to chest for time. 30 sec, 30 sec, 2x1 min
-One arm blue band rows
-Long ab strap pulldowns wide stance 6x10
-Push ups off straps 5x20, 2x50, 1x100
-dips 5x10
-EZ curls 4x10
-Shoudler rehab work between sets of ab work and dips.


Sort of a rebuild and survival phase. Still alot of pec/shoulder and issues in the quad going on. I am doing alot of gpp work and getting some massage work in to reset my joints and alignment. Basically, just a mess and trying to get it back. More then likely I will have to drop back to 230s which is where I felt alot better joint wise

11/27/2012 8:05:12 AM -

MOnday


MOnday cardio 30 mins stepmill


Monday training
-Tried some floor press last night but the right shoulder an pec aare still not happy. I worked up to 235 and it bit on rep 2 so I canned it there
-Stump strap with green bands pulls to chest 8x10
-Push ups off straps 5x10
=Did lots of rep work
-Green band pushdown 5x20
-Flyes and light presss 3x100
-Long ab strap pulldowns 5x10
-Push press 5x10
-rehab stick work

Guess we will see how it does over the next couple of weeks

Monday, November 26, 2012

Another month for you..

11/26/2012 11:43:11 AM -

Wednesday Friday and Saturday


Stepmill Friday, Saturday and Monday 30 mins each. Sunday 1 hour sled

Wednesday
-Raw box with no belt and buffalo bar worked up to 415x2x2
-Straight bar gms worked up 315x5
-Hangin abs 3x8
-Rev hypers 3x10

Friday
-Screwed around on t day and threw the football for about 45 mins playing. So on friday I went to do some speed work and feltthe right side bite up and tighten down so i canned that and just did some high rep work
-225x5x6 sets before it locked up
-Fat rope pushdowns 100 reps
-seated front plate raise 100 reps
-purple band reverse curls 100 reps

Saturday
-Repeated Chuck V super tight close stance and did some higher rep sets 315x10,365x10,405x10
with no belt
-Leg press with blue bands 5 setx10 with slightly wider then shoulder stance
-Reverse hypers 3x10
-Good bit of stretching afterwards.

11/20/2012 6:56:18 AM -

Monday Training


-Started with alot of neutral grip pulldowns rotating grips 12 setsx10
-Dumbbell press 105lbx10x 8 sets
-Pin press 315x8x4
-Black monster mini front raises 4x10
-Alternating hammer curls 70lbx8 per armx3

Just a get back into session which caused me to cramp all night long.

11/19/2012 2:59:43 PM -

All I can remember


Just gonna start off with this past Saturday treining wise as all last week as I was catching up from the Jay Cutler appearance at the gym, Vegas and the WPC Worlds the prior weekend.

Saturday 30 mins stepmill, Sunday 1 hour sled, MOn 30 min stepmill.

Gonna step the cardio back up for a bit and go lower carb for another week before I start CBL back again. Really had not been following it with all the work,mountains and Vegas all in about 3 weeks. We have not done that much vacation in several years.

Saturday training was nothing heavy, just some deadlifts off the floor with a Chuckie V super tight stance(heels touching each other with toes pointed outward, this makes the glutes work alot harder) 365x3x4,405x3
-Bodymaster squat with blue bands and a couple of plates 4x8 with pauses in bottom
-Hangin abs 3x8
-Rev Hypers 3x12

Went to Vegas with the wife so no drunken escapades(although Murph did try to get me going on Friday night)We did as many shows and exhibits as possible in 4 days and walked 1 billion miles. Alittle fatter then usual made it for some huffin and puffin here and there but not awful. The meet was huge but they had alot of unhappy lifters with equipment on the platforms. Our guys did not make it either day which added to the unhappy lifter pile. Since I had never been to Vegas, me and the wife had a ton of fun and forgot about most everything in the world for a few days. We did all the tourist stuff, Gold and Silver Pawn and then decided to walk around downtown some. We went into this antique store adn browsed around. When we were leaving this, weirdo guy starting talking to us. He was very sloppy weird fat and was about half drunk. The liquor smell was good and strong. It was uncomfortable but we hung in there and listened to his business idea where he wanted to take Grannies out on the town and entertain them. So he takes your granny off your hands for a few hours where he takes her for dinner and drinks. That is all he wanted in return was dinner and drinks and...well if needed he would give granny a happy ending too! That is where we both were looking for the way out of this conversation when he did a cool thing. He pointed us to a studio where artists come in and teach the handicapped how to make various forms of art and then take it to places and sell it to support themselves. Now some of the artists leave their artwork up and sell it which the studio keeps which is super cool. One artist who paints alot of zombie pictures had 10 or 12 pieces on display. Some movies, a evil rabbit zombie, vegas zombies-elvis, sammy davis jr., etc. And....Zombie Santa Clause! Had to have this one so we got it and it will go up at the gym somewhere!. If you want to check it out, it is called studio 8 ten.

3/2012 3:35:56 PM -

Wednesday and Friday


Wed am 30 mins stepper intervals


Wednesday Night
-Warmed up with some hypers 4x10
-Dale and Mike were finishing up with some light squats before next week's WPC World's in Vegas so I just rolled with them working my stance back out after a few weeks of knees issues. So free squats with briefs. 415x3,455x3,505x3,555x3,595x3x2
-Close stance leg press 4x20 after several warm ups.
-Rev hypers 3x15

Friday Upper
-Fat bar pull downs 8x10
-Chest supported rows 3 plates 4x10
-Neutral grip assisted pulls ups 6x10
-Pec deck with bands 6 or 7 sets x10
-High rep rope work with both single arm and double shoulder work 15 sets
-Sat down on floor and did one arm and two arm overhead tricep extensions(french press if you want to visualize it) 4 rounds of 2 exercise x failure each exercise.

Saturday we went hot air ballon riding with the wife's dad, his sister and nephew. The whole process is cool from set up to riding in the picnic basket. At first it is alittle crap your pants but then you realize you are pretty safe in the picnic basket. We grazed the tops of trees, scared horses adn waved to angry people on the ground as we skimmed not too far over their house's. Most didnt' mind but there is always a jack ass who doesn't want you to see what is going on in his backyard. After a bit, mw and the nephew hung over the side and tired to spit on stuff. This was fun but the spit too forever to land. Landing is pretty much finding a spot big enough to land in. The crews follow you around the country side and when it is time they are the ones to ask the owner's of the houses if it is cool if we land in there yard. Usually by then you have already landed. It is a pretty fun ride so if you get a chance try it. Will have to make up training on Sunday.

This week will be crammed up with getting ready for jay Cutler on Thursday and then waking up ass early friday to catch the plane to Vegas!



10/31/2012 5:02:53 AM -

10/26,10/27.10/29


Sunday usual 3 laps heavy sled drag 30mins, MOn and Wed 30 mins stepper

Friday am
-Standing rope pulldowns 8x10
-Banded dumbell flyes with green band 4x10
-Kb presses off stabilty ball worked up to 72lbx10
-Band pull aparts 4x20

Saturday
-Box pulls conventional raw with hook grip
455x3.495x3.545x3.585x3.655x0.0.1 Could not hold the hook on 655 so had to go to straps
-Powerpoul around the gym with chainsx3
-Hack squats with green band doubled up 5x6
-Rev hypers 4x12

-Monday
-405x2x4 raw wtih two softees
-315x10x2 with one softee
-Green band pushdowns 4x12
-Hammers 4x10
-BW dips 3x10

Training has been ok. Still working the CBL with alittle midification. The 250lb bloat from a couple of weeks ago subsided and I am better 250lb now. Gone with off days as no carbers so 3 out 7 seven days are this protocol. Weight is steadily going up with slight BF loss which is the goal for me

Work wise we have Jay Cutler coming next week for a visit to SC Barbell which will be cool. He will be hanging out on Thursday November 8 from 430to 630 if anyone is interested. Should be alot of fun so I have been in the gym alot this week getting it cleaned up and ready for the fun. He has a RV with his face plastered on the front and sides of it. That will be fun to have in the parking lot!

10/25/2012 1:36:03 PM -

10/15, 10/17, 10/22,10/24


10/14 4 plates sled for 2 laps, 10/15-10/17,10/22.10/24 30 mins intervals each day.

MOnday alittle shirt work that did not work. Worked up to 545 off 1 board but it was crappy. Put on sling shot and did 405x5, 455x3,
-pinky ring 4 board worked up to 365x5
-pull downs 6 setsx10


Wednesday 10/17
-Reverse Hypers 4x10
-Close medium stance free squats in briefs. Knee was still achey so I worked up really slow 335x3x2,385x3x2,425x3x2,475x3x2,515x3x2,545x3x2
-Wide stance leg press with pauses. 6 sets working up each setx8 reps per set
-MOre reverse hypers to finish 3x10

Took off for a couple of days to Asheville so no training Friday or Saturday

MOnday
-Bench with 2 softees worked up to worked up to 315x5 raw, then sling shots for 365x5,405x5,455x3,505x3
-Alittle closer then pinky ring close grip raw, 3 board/275x5,2board/315x5,1 board 365x5,to chest 405x4
-Mini Band pull aparts 4x15
-Hammer curls 3x25

Wednesday
-Free squats with briefs. It was a better week and I worked my way out as the sets went on. Still went up slow. No weird pains this week in the knee so that is good! 345x3,395x3,435x3,485x3,525x3,585x3,615x3
-Close stance leg press partials 5 or 6 sets x15 to 20 reps per set.
-KB double swings x8 reps per set
-KB double santches x8 per set
-Used 20kg, 24kg, 28kg for weights.
-Reverse hypers 3x15


10/13/2012 2:52:24 PM -

Friday and Saturday


friday Am
-Started with KB standing French press doing 10 reps per weight and ending with the 106lb kb
-Made 1 arm hammer rows out of the Hammer incline press. Ended with 3 plates per sidex10 repsx3 sets. Lots of warm ups along the eay
-Used double length green bad for tricep pushdowns 5x10 repa
-SLight incline press and flye combo. 5 reps press with 5 reps flye for 8 sets
-

Ssturday Am
-Back was cranked up so did 4 warm sets with rev hyperx10 reps
-Lower shin rack pull with short grey band doubles with 315,405,455,495, 545. went down to 500x1 hook, then 500x3, then 455x5 or 6
-Stiff leg with heels on 2 pads worked up to 405x4
-Rev hyper with more weight 4x12
-Parital bw squats 3x50

Friday, October 12, 2012

A month for you

10/9/2012 8:48:51 AM -

10/11/2012 1:57:14 PM -

Training 10/10 and Day3 and 4 in Baaatan.


Wednesday 30 mins stepper


Wednesday Training
-Still taking it easy on the knee so no squatting. We did some light deload suspended goodmorning with the cambered bar. 4 platesx5x5. Just worked on speedhere

-Leg press semi wide stance. 8 setsx8 reps adding 100lb per set.

-Box squat box jump. 4x5 reps

-Reverse Hypers 4x10




Day 3 in Bastaaan and Day 4 Murph/Dale's Awesomely painful Sunday Hangovers!!



After Friday night's Brown Jug Pizza and Diet Coke Festival and the 80's nightmare there, we all went to bed sober for a good night of sleep for the long day of MASS Straungman Show and the other known quanity of Irish drinnking that Dale was not prepared for.



The show was put together fast in the morning. They all had done it so many times and even Murph said it was the most prepared show he had ever put on. Of course, he did nothing and was proud of it until the mic was put in this hand.Hell, the prize packs for ALL of the lifters were awesome and that was not counting the prizes for the winners and 2nds/3rds. My pride was too much to not help which Dale helped as well to set up the show. After sometime, I realized we were more in the way but we did help out! THey had many tables set up for the spectators, beer kegs, dogs, burgers and brats!



After getting in the way setting up, me and the Daler found some chairs by Murph and watched it unlfold. None of his events were easy but the coolest part was the 12 or so chicks that were doing the show together. I think they called themselves NEWS(ne women of strength,sorry just guessing here) Anyhow, they all had more guts and determination then most of the dudes. The women seemed to prepare more for their jobs and performed as a TEAM more then most of the men. Not all just most, it was just more fun to watch them try as hard as they could with no quit.



I kept slathering the sun block on as the day wore on. Murph let me borrow his "Go to hell hat" and kept trying to get me to help him mc the show. I said you want ot keep this a pg family event then you probablly don't want me on the mic.



In between set ups for the events, I would people watch and this one girl was a train wreck waiting to happen. She was pounding beers nonstop. I think her boyfriend or signifigant other was in the contest. She would lget two drafts at a time and this was every 20 to 30 mins. As the events rolled by her face got redder and redder. This was not the sunburn as it was bright red within a hour. Her lips poked out and her eyes began to droop drunk as her body loosened up from the dranks. I thought for sure she would puke on the contestants. As the immeinant vomit was brewing, I think her Sig O or one of her family members interviened as the projectial vomit did not happen and suddenly the beer cups stopped a flowin and water or soda saviors began to descend. Don't worry though, even though this lass was saved, puketh does flyeth later in the night and also the next day!



I managed to fight off the beer gods all day. The temptations were there but, in days of past the night ends quickly as the drink starts early. Plus, ther is always the darkness where everything is great and fun then blam you wake up with only vague slides passing though your head and the sense that you did alot of dumb drunken things the night before but they are still fun. Now, some price has to be paid for the drinks that were not drinken and luckliy they had pleny of brats there to keep the belly full. We watched the show and they all sort of melted into each other as Murph had multiple setups for each event. The only time I think I really paid alot of attention was when the girls were up. They really did a good job...





The cool part of the show is all the proceeds go to benefit a veterans home in the area.This is very important to Murph. So there would be people hanging outside the gates who did not want to pay to get in but watch the show anyhow. Murph harassed then endlessly until they left or came in like, "All the proceeds from spectator fees goes directly to the veterans so don't sit outside the gate and watch for free.", as he stares directly at them witht he mic in his hand. Some came in right away, while some stared directly ahead and did not look at Murph or the crowd for that matter. I guess they thought he would give up but Murph does not and continues on until you A/Comply and pay the fee for charity or B/Get the F outta hereee...Nobody rides for free at this show. The day rolled on and the show ended and immediately everyone pitched in to help clean up. Dale and I did our part to get in the way and help but really we werent alot of help..



Once the show was all packed up, well torn down, the festivities began which means PBR on draft and 30 year old whiskey. NOrmally it drinky drinky time but I was starving and my stomach was stiil beat up from hard hight at King Arthuurs on Thursday. Dale was apprehensive as well about hammer time with the beers. This did not slow anyone else down including the youngees. One girl who works for Murph was drunk way before the party started. I will leave the names out, maybe for the moment anyhow, of the predrunks. After about 45 mins while money was counted and other show sutff was being done, I finally gave in and had a cup of beer. It made my tummy hurt badly so I drank slowly plus I did not want ot get hammered at 6 pm. In between drinks I had full glasses of water which is very unsual for me. This turned out to be my life saver by the end of the night.



Meanwhile, I had to make the obligatory wife call. She was pretty ill as we had some employee issues going on but mostly I think it was we were there and she was at the house! The call went on much longer then usual so I missed 30 year whiskey in the office. Dale did not miss this nor did Murph who was saving this bottle for quite sometime. This was probablly another act of divine intervention for me not getting involved with that. I did get harassed while I was on the phone as is customary in all heavy drinking situations. After my duty call, I caught the back end of the whiskey gathering and managed a small shot where I almost vomited myself. I did not let on that the whiskey went down some, came back up some and finally settled like I was getting shanked in the belly.



Partytime was cranking by the keg and talk of keg stands began. One of the guys there who lost a bet was the first to start off the keg stands. For his bet, he was suppose to wear a bikini for the last event. He did not wear it. It was deccorated by the girls jsut for him with bedazzles and anything shiny. He did place in the show so at trophy presentattion time, he appeared in his two piece bikini and upheld part of the bet. But getting back to keg stands, the youngee from earlier made a attempt at this. The kegs were by the stairs going up to the 3rd level. I guess her thinking was she would come over the top of the stairs and everyone would hold her up. I don't think anyone understood this so she basically sort of just clmibed over and straddled the kegs. This already looked like a bad fetish porn(keg ride with alot of pun there!) Oblivous to her surroundings including her legs she then wanted to make the keg stand attempt. Still not knowing how this was going to work with her crotch ride over the tap, one of the other girls walked over and began pumping the keg handle up and down to "prime the keg" I presume. This only made the situation look even more well..hot weird. I said I dont think it is suppose to go there. Drunk girl sort of realized this by now but she was too far to quit now and finished her keg ride to a standing ovation. Oddly , she had to open the next morning. I asked Murph if he was concerned or should make other arrangements but he replied, " She does betta when she drinks" Apparently , she went up stairs and passed out so she would not have to go home! Good drunk thinkin. there!



After a hour or so everyone is stavin' so Murph orders the Brown Jug pizza and parm only three times as many boxes as we hand Friday night including gaaalic and baaacan, his fav. The food took alittle over a hour , maybe a hour and half so drinkin' contiued and some shots flowed. I continued the beer then water route as each beer was shredding my stomach up at the time. I think i managed a couple of small shots. too. As most know, as the drinks multipy, the decibels go way up, the shit talkin' quaddruppled and the flirting is at porn pace. My buzz is such that i am having as good time but I am actually able to pay attention to what is being said and done....Russ the Mustache, he is called this because of his 70s porn mustache he has,. is doing cartwheels down the hall. so everyone goes towatch and cheer this on. The 'stache' also likes to wear shorts that look like the old coach shorts from the 80s, tight and short. I never understood this look, but this was the 80s and guys wearing the sleeves cut off and half shirts were the craze.too. Painfully early stages of metroism I think.



The pizza arrives and all dive in like soliders in boot camp given 5 minuites to eat. This is the best picture I can draw. It is fast and furious and nobody gives a shit how they look. Alittle sobering happens for 20 to 30 minutes but then drinking commences again. This is the point where I see Murph and Janes daughter talking at first. Janes daughter(Maria I think, terrible with names sorry) is young and in college, also she is tanked right now.. At this age and time you read a few books, go to class, experience some new freedoms in life so you think you know something about sometihng. You are developing your opinions that are YOURS. They belong to you and you alone. Basically you are discovering yourself so you really think you know something about the world because you read it in a book or saweer it on tv! You are a beliver in what you believe wholeheartedly! Of course, being drunk totally intensifies these feelings and defending them at all costs is the call of duty! This is where I pick up the scream-a-thon between Murph and Jane's Daughter. I really can't rememeber what they were hollerin' bout but he would say you don't know wtf you ar talking about. She would come back that she is entitled to her opinion. He would counter saying no you don't. You havent lived long enough. You don't know shit about shit..This goes on for about 10 minutes at least. I am 3 or 4 feet away listening and chiming in some becasue it is fun and I want to get her even more riled up. She is screaming and elbowing Murph as he is about a foot away from her face yelling at the top of his lungs at her. She does not back down and yells even louder, you can't tell me what to think or do..blah..blah still trying to defend HER views. Murph's eyes are as wide as a meth head after a hit(he looks like one too!) as he gets a few inches from her face. After awhile, it is to the point of fist-a-cuffs(almost). She is deep into the moment thinking it is real and this something she must defend to the end. I finally lean over the baaarr and say, "You do know he is f'in with you, right?" Murph, is still meth-eyeed and in her face, when he stops, looks over at me and starts laughing 'cause the jig is up. She is stil in the moment and it takes her s second so I say it again, You do know Murph is f'in with you? He doesn't give two shits about what you are talking about? I think she finally got it but she kept on tryiing to defend her situation becasue that is all she knew at that moment, zero wisdom. Wisdom is what you learn plus what you actually do in life. She kept rattling on so I finally look at her and say, "I can't take you serious with those eyebrows! They are pointy like the Little Devil cartoons. For the young here, they looked like a L with the point straight up in the air.



More drinking continues and continues; Suggestions to go to a baaar begin to fly and talk of a baar in Cambridge arises. Agreements are made to go e and everyone begins to disperse. I thought we would be able to get a shower and change of clothes earlier in the day but that would not be the case. So all day stinky t shirt, gym shorts and smelling like sun bloc lotion is the axe fragarence of the eve. Off we go to the first baar. We get there late and most everyone has been there for a bit. It is more of a restaurant. We get a drink and pretty much everyone decides it is time to go home or off to another baar. This would be the trip to the cambridge baar. Everyone is drunk, Murph is screaming loudly, Mary is sober aznd driving us around, Dale is Dale(just for the moment) I am in the back with Steve who looks like he took a ruffie. He is zoning in a out. I ask him if he is ok. He gives me the thumbs up. I ask Murph which Steve this is and this is Weightlifter Steve. Murph says he is a good drinker but he is not looking so good. I position him by the window in case of vomit emergency as that is what it looks like is coming.Dale is still Dale but loosing up a bit more and close tobreaking I can tell; He is a drinking maching and honestly until this night I had never really seen his expression change too much. Surprisingly my buzz is really good but not teh close of the movie where it goes dark as usual drunkness. There are about 6 of us crammed in Murph's truck. I continue to monitor Weightlifter Steve's condition. His head is laying over, eyes are deer in the headlights and pale white sweat is all over him. I roll the window down and ask him again if he is ok. He continues to mutter that he is good and I get another thumbs up. We finally arrive at the baar in Cambridge we are suppose to be at. Weightlifter Steve says he is going to stay in the truck. My thoughts are puke truck party for the ride home.



The baaar....I am expecting some really cool hangout. It is ok but dead...the rest of the crew did not show up yet. we found some people in the back Murph knew from the gym Maybe they got the message to come here too but I did not remember them at the gym at all.. I am looking around and nobody is near us..at ALL. I get up to go to bathroom and take a look around and realize we are in weakbackbone central. Everyone is about 140 to 150lb with absolutely not a lick of muscle anywhere. The staff all seem light in the pants and it feels like the bar scene in Good Will Hunting where everyone is trying to be king of the wordsmith hill, ok douchebaggeryville maybe the right term here. We are the hoodlums here and we are getting stares as such,well more like averted glances. They are afraid to serve us which is the wrong move with Murph and this gang. About this time we are all still in the back, BY OUR SELVES, and remember I how talked about Dale is Dale and he expressions and demeaner are the same no matter the situation. He has told me in the past he was drunk the night before but honesly I could never tell the difference. but not this time. Apparatnely the 30 year whiskey I missed earlier at the gym, while I was phoning in with the mad ass wife, finally caught up with him and also the 20 plus beers added in too were bashing his brains like a wave on a beach. Now, I have never seen this but in brief instances where he is caught off guard because, most of the time he is like his favorite stoic character from the Green Mile-Coffee, but I happen to glance accross the table and see Dale with the biggest shite eating grin I have ever seen. He actually looked happy adn was just in the moment. That perma-grin did not leave the rest of the night! That alone made the trip awesome!



Murph goes off to the bathromm as loud as a townee can be. He is gone for a bit and all of the water starts hitting me so I head off to tha head too. Murph comes out of the bathroom about this time and is screaming at me in a bar that is not that loud, "Dude, this guy just asske me for permission to pee!!" He says it a couple more times , I think to let the "locals" hear him. I am lauging about this as I go to take care of my business. I come out to Murph at the bar screaming at the baartender for some drinks. He is 140lb wimp as described earlier with glasses and a tight kiddie size shirt on. sort of plaidish which should reserved for a tougher sort of man. He is trying to be nice and does his best to deal with Murph leaning over the bar screaming at him for drinks since we really couldn't get any service otherwise. Murph is still bringing up the dude in the pisser who asked for permission to pee at the bar. I don't know if that dude was right there but we were not welcome at all there. The toleration contiued for about another 30 minutes and finally I said let's get out and go somewhere else. Murph had a suggestion and this is probablly one time we should have gottten a second opinion.



Murph, not really into the bar scene anymore, made a suggestion to go the Cove. A baaar he used to go to all the time. The place to be, well back in the day. Dale and I don't know shit here and I think everyone else was too drunk to comment or didnt know themselves. Mary kindly drove us there. It is down by a beachy bay part. It is old and run down like most every place we went but that is Bastaan.BY now, we had gotten rid of Weightlifter Steve and a couple of others so the truck was a normal ride, well except for drunken Dale and Murph! The bar is up a flight of stairs that looks like a old beach house. We walk in and Jesus F'in Christ, the same people from teh Brown Jug 80's bar are here! I do belive the same bartenders from the 80s are there too. It felt like the people there had never left the bar. Obviously we get stared at again as I don't think this place had seen that much action in many many many years. Murph tried to make the best out of but it sucked bad. We decided sicne we were here to take a couple of shots anyhow. I had to go with Jagermeister as teh Jameson made me almost throw up. I got it down and drank on a beer for a minute. For some reason, I went out to the car which was downstairs in what seemed like the woods to use the bathroom. While I down there, I can hear the people fromt eh out side deck/porch talking and instead I could hear Murph screaming. THen it stopped and I hear Murph make his way out the porch telling people to get out of his way. He makes it to the railing and begin throwing up a couple of mimutes. The people on the porch are yelling at him to go outside and inbetween vomits he asks them if they want him to puke on them. They shut up and leave him alone. He conintues to heave for another minute or two, I am laughing at the bottom of the stairs as is customary in all heavy drinking and puking dude fest. I get him and we round up everyone. Murph had neglected to tell us that this hotspot was hot like 20 years earlier. He did try to save himself and say it was still hopping a few years back but I am sure it not hopped since the late 80s or 90s when they put the carpet down. The drinking was done and now it is drunk eating time...



We roll over to Kelly's which is by the beach and is a awesome burger placewell known all over). There is no seating so you have to go accross the road to a covered area with picinic tables by the water.. As with any drunk eating fest, the food is always awesome no matter how it really is. But this one was actually awesome plus. As is also customary all food is eaten, no matter who pukes earlier in the night. The ride home was still loud and drunk as toned some as we were dropped off at the hotel. We said our goodbyes and me and very drunk Dale called it a night.







Day 4 The Poop Deck



Ah, the next morning. I wake up round 8 or 9 and feel pretty good. I am alittle tired but really feel good. I am starving and call Murph. He is talking slow and there is no Bastaan flare in his voice at all. He agrees to come get me and we go to breakfast at the same place he has eaten breakfast every morning for at least 20 years. He orders the same thing he has been eating since he started carb back loading several months back. The owners which I think are Arameans, greet him as always. THe owner looks at him and says in his accent, "Murph , you don't look so good. Your friend looks good but you not so much." Murph in a low hungover voice, says we were out on the town. He suffers thorugh every bite of breakfast while I am alert and chipper and telling him some of the previous night's fun. After breakfast, he has to go and drops me off at the hotel. I tried to get Dale to go to breakfast but for the first ever , he told me was not hungry and wanted to sleep. When I got back to the room, Dale was still laid out and sleeping. He did not rememeber me leaving or coming back!. I tried to nap for a bit but it did not go well so finally around 1pm I text Murph to see if he would take us around Boston for a bit and see some sites. Normally, this is a hell no but he made a exception for the Spud. He comes to get us and Dale is finally up and sort of wanting to go out. But before we leave, Dale has to go to the bathroom. I am waiting for a few minutes watching TV and he comes out. He then tells me he just threw up! I didn't even here the toliet seat being raised. This has to be the quietest vomit in the world! Dale does not throw up so this is trully monumental! We are ready to go!



Now, neither of them wanted to go out anywhere on this day. Murph brought his son, Deckland, with us who provided alot of the entertainment. We decided on going to see the USS Constitution which I believe is the oldest us naval ship still in existence. Not sure though so don't hold me to that history buffs. First though we went on a a WW2 Destroyer and that was cool. Deckland was leading most of the way since Dale and Murph were dying with every step. Somehow the poop deck got mentioned and from then on out Deckland wanted to see the "Poop Deck" So began our quest for the "Poop Deck". After wandering around for a bit, we headed to the USS Constitution. Now this has a small museum before you go to the ship and you have to pass a checkpoint. This is where Murph had to step back. He forgot that he had his concealed weapon with him. You can not go with with a concealed weapon obviously so he hung outside the fence. I think Dale wanted to crawl off and die but he hung in there as we took Deckland to the ship. The ship had two tours, one guided and one without. Without means you can walk around the deck but you don't get to see the decks below. I figured it was easier for Dale on the unguided. The ship is awesome as we checked out the canons, masts, sails, etc. You could hear the guides below and everytime we passed a opening to a deck below he yelled I want to see the "Poopdeck". where is the "Poopdeck" So for 30 minutes, the poopdeck was the talk of the ship. I did think for sure he was going to dive down one of the openings below but he did not and a very disappointed Deckland did not get to see the "Poopdeck" Outside the fence, we caught up with Murph and off we went.


Over thebridge to downtown we went. We hit Charlestown adn toured the Bunker Hill monument. THis was really a site to walk on and feel. It some nice grassy knolls where the girls lay out and younger people hang out. I said if they really understood what went on here and how the hill talks to you if oyhu listen, they would not be just tanning themselves and killing time. You are able to go up the monument and Deckland really wanted to go but there was no way Dale or Murph would have made it without paying some price so we all passed on it. We cruised downtown and stumbled upon the Saint Athony's Feast Festival. Just blocks and blocks of people and vendors making great food. adn selling fun stuff. We were just walking down one street and some guys yells, "Hey Murph!" It is one of the guys Murph has helped and trained ih the past who lost a ton of weight. The guy's family owns a bakery downtown. We get a free homemade canoli. It is good and I watch Dale struggle to eat his. It is more slow and methodical then usual This is the worst I have seen him. He really does not want to eat or move! Now Murph nevers goes downtown ever and on this occasion we run into his friend. He asks Murph if he wants anything to eat. He insistes we come back in awhile and pick it up. While we are waiting and just hanging out,, a ballon guy is entertaining the kids and Deckland gets what he calls a Batman ballon hat some and what looks like a t rex dinosaur. We walk off for a bit and check out other things while the food is being prepared. When we get back, there is another ballon guy on stilts so these two ballon guys are dueling with each other for all of the kids attention. The first guy who was super slow to begin with and sat in a chair is suddenly up and smiling and doing much better ballon toys then he did for Deckland and the other kids. The slow guy kept eyeing the Ballon guy on stilts and I thought for a moment it was going to be hell in the cell with the ballon guys. I was wondering who would win this battle. It was sort of a breakdance contest with old guys and ballons. Two boxes and a huge bag of food later we are all done and it is suppertime.


The fun is over and we have a really nice supper at Jimmy's Steakhouse. Murph shows us the largest chinese restaurant i have ever heard of. He estimated it to be 200,000 all together. He then shows us another chinese restaurant that tried to compete with them! It was even bigger and sat of top of a hill! I am still amazed. He says that the first chinese restaurant packs them inall the time. And it is multi story!. So ended the many days un Bastann

We had a great time and thanks to a great host Murph for taking care of us and keeping us laughing the whole time!.


Trainin since the 24th of September


Wed and Monday 30 mins stepmill, Sunday 30 mins sled drag heavy 3.5 plates for 3 laps(mixed forward and backward)



Still sticking to the three, 30 min sessions with the CBL. This is week 3 after the 10 day deplete. BW is back up to 244 but less BF. I have not brioke out the calipars but the BF loss is very visible in the face and most of the abs are coming through. Still along ways off from any real evaluations but thus far it has been really great mentally to not have to do 1 hour 3 times a week of cardio and be good all week to be at 20% to 25% BF. Additionally, the sheer glutonny at night is awesome. Now the goal is not be super lean and hard and all that. The goal is to be 255 to 260lb at 15%BF. I have been following Murph's plan meal wise until he gets me a menu which honestly I don't think it will differ too much calories wise. The other goals are to continue to add size and just be a big thick baaastad and get back in to some comps(i know finally, right!)



Monday9/24



-Presses with 2 softees to 365lbx3 reps.

-Worked up to 130lb flat pressx 10

-Side raises 30lbx4 setsx8 reps mixed with hammer curls

-Steep incline press(almost military press) with one dumbell. Worked up to 130lbs

-Overhead Triceps ext 6x10



Wednesday

-Right knee was severely inflammed and wanted nothing to do with wide stance work so I have to settle for hack squats keeping the stance close and alitte wider then medium. 3 plates per side for 10 to 12 sets adding reps each set and ending with 20 reps

-One leg press, just trying ot work the range of motion. Usually it is the left leg that sucks but this time it took up for tired righty 5 setsx8 per leg

-reverse hyper 4x10

-backwards sled for 1 lap with 3 plates

-Rack pulls at knees close stance with grey short bands, 4 platesx3x3 or 4 sets



Friday

-Hammer rows mixing neutral grip on one side and palms down on other hand. Worked up to 3.5 plates per sidex8 reps per set

-Super wide grip pull ups with monster mini and red mini assist. 8x10

-Steep cable flyes mixed with push ups off stability balls set up with space in between for paused stretch at bottom 8x10 per sets

-Long ab strap pulls down with extreme wide stance and used bands as resistance 6x10

-Scott curls using 35lb chains 4x9 per arm





Saturday

-Did a few light sets of close stance box squats with cambered bar.

-Desi brought us a homemade Powerpoul so I used that for close stance box squats working up to 100lbx10 reps. About 6 sets total.

-Rev hypers 4x10

-Backwards sled for 1 lap with 3.5 plates

-Some semi stiff leg deads working up to 4 plates for 5x3

-Dale and Chauncey had the awesome idea to walk around the gym with the PPoul and after 2 or 3 laps, I could not take it and jumped in for 2 laps





Tuesday

Missed Monday night. I went for a massage-a trois with 2 massage rolfers here in town. Trust me there was no fun. Barbera is thick and tough like a dude and Blake looks like a small homeless man with shank knives for elbows. I have described the 10 series before with these two. I have needed some serious work for awhile and I finally broke down to get it down as they are the best in the state in my opinion. So Tuesday training was a make up.



-Flat dumbell press with super fat spud rope standing pulls to chest to warm up. round 6 or 7 sets total. Then the press work was 130lb for 3x10

-THen higher rep volume flat dumbell work descending weights while increasing reps. 80lbx6,75lbx8,70lbx10,65lbx12,60lbx14,55lbx16,50lbx18,45lbx20 pretty much nonstop.

-Lying dumbell tricep extension with dumbell hangin off back of bench. With each set of 8 reps on extension, I added 5 dumbell pullovers. Worked up to 105lbs on the weights



Wednesday 10/4

-Still having right knee issues so did some close stance work free squats. 325x5x4

-Above the knee conventional pulls hook grip for 585x3x3, the 675x2.

-4 plates for 1 lap walking backwards sled

-4x12 rev hyper



Friday 10/6

-Started with pulldowns and seated rows 6x10

-Dumbell rows, worked up to 125lbx10 per arm x3 sets

-Machine press 5x10 heavy

-Dips with purple bands 3x10, 2 sets to failure, just body weight





Saturday 10/7

-Front squats with harness. Worked up to 225x5 to warm up. Paused in bottomech rep.

-Pulls off 5 inch boxes. Raw, Conventional and hooked grip. Worked up to 600x3

-Sled drag backwards with 3 plates and Powerpoul with 25lb. Had to stop 4 times for break. This was tougher then I thought but not god awful.

-Rev hypers to loosen up 3x10



Sunday

-2 laps with 4 plates sled drag with backwards and forwards pulls. 30 min



Monday10/8

30 mins am stepper

Monday Pm

-Bench with 2 softees worked up to 3 platesx5. Put loose shirt 455x3/3 board,495x2/2 board,

495x2/1board, 495x1 to chest. Took off crappy shirt and put on madddog sling and did 455x5 or 6, 405x8 or 9

-3 board close grip worked up to 4 platesx5

-Neutral grip pull ups 3x failure

-Hammer press, worked up to 3 platesx10x2

/24/2012 9:51:10 AM -

Training


Wed, sunday and Monday 30 min stepmill with various intervals.

Wednesday
-Crappy box squats. 595x5x5
-Rev hypers 4x12
-Pull thorughs 5x10
-high step ups with 35lb chain. 4x8 per leg
-CLose stance zerchers with front squat harness. Worked upto 365x6x2


Friday
-Speed floor press 275x3x3
-100 reps close grip
-Pulldown handle with balls of thunder. 8x10
-One arm pushdowns with ball handle 6x10 per arm
-

Saturday
-Worked hook grip with old metal deadlift suit on. Not much on it but alittle help in the bottom with some good camel toe.
Work sets 585x2x3,585x1 with s miss. Moved stance in some for a semi sumo width and did 495x3x2 for some extra hook work
-Barell step ups 3x6 per leg
-Rev hyper 4x10
-Below paraell suspended gms off straps work sets 325x5x3

9/18/2012 8:34:24 AM -

Training


Last of the hour stepmills for awhile, Mon and Wed 1 hour each. Thursday was the last day for the Carb Deplete phase(10 days of 30g or less) with Friday being the First day of Carb Back Loading. Going to go to 30 min interval sessions on Sunday, Monday and Wednesday and evaluate after a month to see where the adjustments need to be on this program.



Monday Training

-Raw bench worked up sets of 3 225,275,315,365. Loose mad dog sling shot to chest 405x3,455x3

-Dumbell inclines sets of 20 worked up to 70lb

-Close grip pulldowns 8x10

-Spud Inc cable handles lying tricep extensions with chains. 6 setsx10 to 15

-One arm machine curls 4x8 per arm



Wednesday

-Box squat with Buffalo bar and briefs 465,505,545.595,635,685x2. 685 set was ugly but doable especially after a 10day carb deplete.

-Step ups x6 per leg with green band over top of legx4 sets

-Blue band pull through 4x10



Friday

-Flat supersetted with Incline Volume added 20lb per set for 7 rounds

-Purple band overhead tricep ext 5x20 per arm

-Seated Fat Rope Rows 8x10

-Alternating KB presses 5 setsx 10 working up each set


Saturday
-Raw pulls conventional and sumo working hook grip. Warmed up 2 cons,2 sumo up to 405,495x2 sumo, 545x1sumo, 585x1 sumo, 635xmiss(lost grip as hand caught knee sleeve. Went down to 495x3x2,495x5
-Blue band close stance squats/1 bluex10,2bluex10x3
-One leg hamstrings curls using stability ball 4x8 per leg.

Sunday-30 mins interval on stepmill 1 on 1 off for 12 rounds

Monday am 30 mins stepmill with 2 on 1 off for 7 rounds

MOnday training
-Bench raw with 2 softeees worked up to 365x3,single ply sling shot 405x3,maddog sling 455x2
-Slightly inclined flat bench. Worked up to 130lbx8 or 9 reps
-Strung purple accross top of power rack and did straight arm lat/tricep pulldowns 6xx10
-Spud inc super fat rope tricep extensions 5xfailiure



9/8/2012 11:48:20 AM -

Training and Day 2 in Bastaan.


.

Wed 1 hour and Sat 1 hour stepmill



After hanging out with Murph and seeing his success with Carb Back Loading I decided to give it a run. I started out just following his plan and made some quick progress. I also got the book and realized that I needed to do the 10day deplete to get a accurate number for total daily macros and so this is day 5. Training will not be awesome but the very low carbs of 30g or less has not been awful. Weight wise I am down 8lbs already(mostly water I know) but down none the less. Murph has been a big help with setting this up.



Friday training

-chest supported band rows with green band 8x10

- cable flyes 5x20 warming up and 6x10 till failure

-mixed,machine push press working on lockout wit the cable flyes 6x10

-100lb lying tricep plate extensions. head is slightly off bench and extensions move away from the bench 6x10

-scotts curls with 45lb plates 6x10



Saturday all the dudes are in Rock Hill for the APF meet hosted by Eric Hubbs. Good luck on their day. Wasn't feeling anything after the hour stepmill so no training and just working the gym today.



Ok the fun from Day 2 and Day 3 in Bastaan.



Day 2



Hung over from the KIng A's. We got some breakfast at Savino's by the hotel which turned out to be very necessary.It was divey looking but then again most everything in Bastaan is .that is at least where we were. Food was awesome though. I was not at all into training and most just wanted to lay around the room hoping the hangover would go away or that I would go into a coma for a few hours, but part of the trip was to get Dale some work in his phenom with Murph who has more experience with this shirt then I do so off we went. I brought my Jack shirt thinking it would be a productive day. Not really when you are not into it all after the hard night at King A's. I think it should be renamed King C Sections with Bullet Holes.



Most everyone was preping and settijng up for the Meet on Saturday so we just hung around the gym for a couple of hours. We spent alot of the time in Murph's office in his two barber chairs which were amazingly comfortable. One was about a 100 years old and still worked great. This downtime was spent helping Murph pick the playlist for the show which turned out to be most of the same songs as last year with a different order. Now just hanging out with Murph is a trip. He puts half a can(yes half a can!) of dip in his lower lip at each setting To get this in place is a ritual too. First the paper towel has to be spread out on the desk just right and then watching him trying to get half the can out and in his lip is a feat by itself. Once completed the paper towel is very very carefully folded up and these old school horn rimmed glassed go on. Time for emails and work! This is also the only place in the gym with ac so people are in and out all day with questions or just f'in off.



Finally we get to some training. It is ugly for both of us but Dale gets lots of good tips that I had forgotten about along time ago and tips with the shirt I had not seen so even though it was a pile of suck ass training we both came away with some nuggets. Luckily we both moved slow enough not to throw up. I think Dale was in much better shape here then me but don't worry, that shit reverses on day 3 , well Day 4 in the meet aftermath!



Murph hooks us up with his massage therapist for somemuch needed deep tissue work after our unawesome display of benching. Finally we get done for the day there and it is off to eat..at the Brown Jug. As with most things, the original Brown Jug was a hole in the wall but this was the New Brown Jug. We have 4 girls that work for him and me, Dale and Murph. No drinking happens here as we did enough at King C Sections with Bullet Holes. But we did have 4 pizzas and 2 orders of chick parm and egg parm. The pie was great and lived up to Murphs hype. He was not happy with the new plates they had as he was used to thepaper plates of Ye Olde Brown Jug. Regardless, it was good and fantastic hangover recovery grub.



Now, I did not notice when I walked in but half of the Brown Jug is walled off for the baaar.They were playing some Micheal Jackson's Thriller songs which absolutely threw Murph into a tizzy but it was DJ in the bar so nothing could be done well without a pistol whipping. Now as we continued to eat, more music from the late 80s poured out like "whip it",not the Devo version either, Electric Slide(boogie woogie woogie,you know that shit, don't act like you don't) and many others. This era was about the time I first started going to bars so there was some time warp to early 20's Spud(with hair!)and many nights waking up with wadded dollar bills in my pockets and only pieces of the slide show from the night before playing in my head Normally, it is jsut a memory but as we finished and left for night I peered over and holy shit, it was 1988 all over again. I am not shitting you here. Really tight jeans on dude, bad haircuts, big hair and possibly some Members Only jackets. These people were my age and older still at it! Bad haircuts, open shirts, gold chains and alot of makeup on the chicks.Pretty much, if you watch Family Guy, it is the episode where Peters travels back to the 80s and is in the bar dancing with the Members only jacket and teh Flock of Seagulls haricut singing he.he...hee..he..he to the beat That is pretty much it in a nutshell.



We moved very quickly to the exit and ended the night. Entertaining day but not as much as Day 3 woul be





Wednesday, September 5, 2012

Trips and Training

9/3/2012 9:35:28 AM -

Training and Day 1 in Bastaan


Wed am 1 hour stepmill, Sunday 1 hour stepmill, Monday 30 mins intervals

Tues light upper
-standing abs and neutral grip pulls to the chest 10x10 each
-dumbell presses for sets of 20 wokring form 25lb to 65lb
-plate flat flyes 25lbx10 reps supersetted with body weight dipsx10 for 5 rounds
-fat rope pulls to the chest 5x10

Wed lower beat down
=Last session of the pyramid/supra max 4 week run.
=415x8,465x6,555x5,,595x4
-Added 10chains per side for hardest sets 595x2,645x2x2
-Last set with no chains 595x4
-Reverse hypers 3x10

Saturday Pulls. Added mats each set. All hook grip
-405x2 floor, 1matx2. 2 matx2, 3 matsx2,4 matsx2, 5 matsx2
-455x1/5 mats,505x1,545x1. this one was ugly so I called it there
-One leg press 4x8 per leg, end of each set I did 5 pauses with 2 legs to open the hips up.
-Hangin leg raise 3x9
-Leg curls 4x10

Baastan and Murph's Strongman Meet.
Wow, we had a great time up there at Murph's meet. Throughly entertained from the git go till the end and the trip home. Murph had us laughing the entire time. So here are a few tales:

Day 1 Thursday

The thing about flights everyone hates is being jammed up against someone you don't know. Luckily I am good with Dale but he hates being touched so pretty much all the flights had us as touchy buds. The flight going in was full and of course Dale and I were together with the other biggest guy on the plane all in one row! Everyone else was normal small except us. The dude on the window was 6 foot 3 or 4 and about 240 to 260, Dale in the middle at 5 11 and 330ish and me hangin off the aisle at 5 7' 245lb with about a foot of me in the aisle. Had stewardess ass and the drink cart bangin me up for 2 hours,

Murph gets us at the Airport and we are starving so off to lunch it was. The whole purpose of thetrip was to hang out, help Murph at the meet and in general eat alot of good food. Steak tips at the New Bridge was the first meal of the trip. Never had them before Bastaan style and they were great. The waitresses were suppose to be known for being really rude but they must have had a drink or two during lunch as our server was only slightly rude and ignored us for a very small amount of time.

Off to the new gym. I had been up here in 2006 for the Boston Seminar with tate, kroc, vinny d, matt rhodes, wendler and a couple of others. That gym was tiny compared to what he has going on now. The first time I walked it I thought of a maze or pagoda like in thr Bruce Lee movie, Enter the Dragon(think that is the right one with kareem abdul jabbar). Steep stairs everywhere and lots of huge rooms. The building is a v shape with 4 floors. Murph has 3 of them right now. Really cool set up. After hanging out for a bit off to the hotel for a quick laydown.

Hungry and eating time again. Murph comes and gets us and it is off to the 8/10. On the way, I hear a siren go off and I say what is that. Murph goes we are getting pulled over. The car pulls next to us and I hear this cackleing laugh like the a witch would do and then he speeds off. I ask what that was about and he says Mark was just messing with us. Murph worked at the jailhouseand retired from there recently so he is the MAN of Everett so no trouble would be fall us anywhere in Everett as I found out.

The 8/10 is another good barrr and eatery. Had a great burger and mac and cheese that was beyond awesome. Dale ate a whole pizza plus apps. The cop that pulled us over, Mark, otherwise known as Z came in an humg out with us for about a hour and half on the clock, Shorlty thereafter, 2 more cops hung out withus too for quite awhile. Plenty of bullshitery. The topic of course came to what were we going to do after dinner and the girly barrs was tops on everyone's list, well not Dale's as he is a cheap bastad. There are a couple of choices. Hot and sexy and partially nude or fully nude and questiable talent, shootings and c sections. I didn't know about the shootings till later.Guess where we went?

The joint was called King AAAthuuuurs. You have to drag the a and u out. It is mandatory in mass. I told him it was like the departed, the town and good will hunting. He tells me they are all fake accents and schools me on this. Before the weekend is up I will have it down. Bac to Aaathuurs, This is a dive of course as pretty much every building in mass looks this way.But true to its word, fully nude and then some. Lots of vibrating gentialia if you catch my drift. Murph orders some whiskey but they don't have what he wants so she tells him they have Johnny Walker red and black. He asks the price difference and she says none(not much going on in her head to tel you the truth) so immediately he says they don't have it and they are giving him some local rot gut. I stick to the yagermeister adn beers. It proves to be more then plenty Hangover is on the horizon for the next day. Later, we see Z at the gym and tell him where we went. He asks us how many c sections we saurr and then tells us about some guy who took 3 45s bullets to the chest in the doorway of King Athuurs just a few weeks back and tells us the entire story. My and Dales only thought was knowing this information beforehand would have certainly changed our minds on where to go(well probabbly not with fully nude aforementioned gentailia talent) But we survived. The next day would be very painful as we struggled to get up and get some training in.

Day 2 later.

8/19/2012 4:49:45 PM -

Wednesday and gone da rest of the week.


Wed am 1 hour cardio


Training was not easy. Wk 2 sesssion 2
415x8,465x6,555x5,635x5,
-next 3 sets with 5 chains per side,615x4,645x4x2
-chains off 595x5,555x6,465x8
- 3 set of reverse hypers


Thursday through Sunday I thwer in Slat Lake City at Neil Rouzier 3 day part 1 conference hormone therapy. Most everyone was a Doctor, PA or Nurse. I asked if it was possible to take the course and they said yes so off I went. THe intensity of the course was great and I enojoyed all of it. Pretty much the goal was for physicians to be able to optimize hormone therapy utilizling bioidentical hormones(synthized from plants) in most cases. The hormones covered were growth,progesterone, testoterone,dhea, thyroid(free t3 mostly),melatonin, estrogen. We spent alot of time going over case and clinical studies and labs to find the best therapies for people. His main focus is restoring levels to that of our youth(20 to 30s) for the remainder of our lives. Really fantastic nuts and bolts course.

Now for the funnnies. Pretty much the main question that was asked when they worked up to ask was where was your practice. When I tell them I am not a physician and don't have a practice, the look on their face is priceless(pretty much fart face as in when you smell one that someone unloaded on you) They continue on with some minor pleasantries then move on.

I only had one real douche moment with this little tiny plastic surgeon from LA(i mean maybe 120 to 130lb)He friended me on the bus ride back from the compounding pharmacy we visited there(really cool by the way) You could smell the test when you walked in the front door! Anyhow after we get back and get into a lecture on estrogen he later asks me if I was hanging in there? He then something about FSH and I reply follicle stimulating hormone? I then look down at the 120lb he is and say ," when you have 12 years plus practical experience you learn a few things". He told me earlier on the bus about this guy's chest that he worked on that was perfect when he got done, but the guy wouldnt let him use it for testimonial. After his comment and my rebuttal I almost added, "Now go suck the fat out of some dude's tittie!(a get your shine box moment in my brain/goodfellas)

I really had no trouble keeping up with any of it. the abbrevations(like any cult) were the hard part.

Backing up alittle I did go to this concert in the park for about4 beers. It a local concert series there and attracts alot of people and it was only a couple blocks away. I managed a hour there, the beer was fine. There was a wide spectrum of ages there from teens to 60s. The hard part was seeign that the chicks were tougher then the dudes.I only saw a couple of dudes in decent shape. THe rest had no muscle tone, boobies and little baby belly fat. Also apparently the rolled up jeans shorts for dudes is back in and it was everywhere. THe only thought was Jesus I hope nobody invades us cause it will be a easy rout. The chicks seemed tougher but not in shape. I realize this is a outdoor concert and that not everyone is soft like this but the picture was not pretty especially the boobies that flopped when the dudes walked!

Back home MOnday night then off the Boston to hang out with the Murph next weekend!

Wednesday, August 15, 2012

Saturday and Monday

8/15/2012 9:12:24 AM -

Monday


Wed 1 hour stepmill

Monday
-Warm up archer pull with the bands in rack again 5 setx10 per arm
- Short green Reverse Band press raw with 2 softees=335x3,385x3,435x3,485x3
-Jack shirt 525x3/3 B, 575x2/2 B, 615x2/2B, 715x2/3,715x2/2B
Some were good and some sucked but overall a decent night.Main focus is just handling some heavier weight still and keep pushing it up alittle at a time.
-Dips with chain exloader, 10 reps each set with 2C,4C,6C,8C


8/13/2012 10:22:49 AM -

Saturday


No cardio sat, sunday 10 laps sled, Monday 1 hour stepmill

Probablly a good thing I did not do any cardio saturday as this wk 2 session 1 lighter day?wink wink squatting went on
briefs and buffalo bar(no box) 465x8,555x6,595x5,635x5x3,555x6,465x8
-stiff leg pulls 315x5,365x5,405x5. dale did 2 more sets but I gave that shit the hoff special-double middle finger westside!!
-reverse hypers 3x15

Rest of weekend was
nap briefly
work
eat pizza and whoopie pies
sleep briefly
do sled work
work on bills and other worked related crapola
nap briefly(this means fall asleep in the chair, get woken up by snoring and basically not breathing then you are awake from then on out)
eat burgers and dessert
watch olympic highlights
tease wife on as many things as i can before she yells at me
go to bed and sleep briefly
then back to work

Friday, August 10, 2012

Trainings

8/10/2012 11:35:52 AM -

Light Upper work/Friday


Did over 50 sets for back by setting up a circuit on the cable cross over with 4 exercises.
-high and low super fat rope pulls
-close grip pull and wide bar row on bottom
-did 2 rounds of each to warm up, then 5 rounds doubling up the sets before going up in the weightso 8 sets per weight.
-seated scare crows for rear delt using monster multi strap mixed with a archery inspired set up. Took green band and strung it on the top of the weight tree fo the power rack and the next to last one(25lb plate station) Braced opposing arm on rack and pulled like a bow set up. 10 sets total between the two. This bow pull was pretty cool and it lit my upper back and rear delts up.

That was it for the day. So sort of a split routine as you can see. Mostly hard heavy pressing and shoulder moves on Monday and high volume upperback and back work withsome light shoulder work on THur fri. So far I feel this is building alot of good back size and support while still allowing me not to crush the shoulder on two days in a week. With Mondays encouraging shirt work, I feel like this will get me to a place to get a decent bench back.

Still cruahed from Wed mentally and physically so I will have to smash alot of donuts tonight to get right for tomm!

8/9/2012 10:13:14 AM -

Wednesday


Wed am 1 hour stepmill


Training
-Week 1, session 2 of the pyramid/supramax. Here is the suck fest:
415x8
465x6
555x6
595x5
645x5 w 2 chains per side,much heavier then I thought so pulled back some
615x5x2 with 2 chain per side
-555x6 no chain
-465x8
May have missed a set here but close enough. Saved the chains for the hardest sets only as this was enough. I thought this would have been a not so hard night but I guess from sat squatting I had not recovered too well plus this volume is probablly 3 weeks worth of squatting rolled into one.

Finished with rev hypers 3x15.

8/5/2012 8:43:37 AM -

Friday and Saturday


No cardio Saturday, 12 laps sled Sunday

Friday am
-fat bar pulldowns supersetted with hammer rows using long ab straps(standing hammer row without having to grip)10 sets each x10 reps per
-lying face down on incline and doing rear, Ys and front raises. 10 each wayx10x 2 rounds
-incline curls 4x10 per

Saturday
-Start of 4 week pyramid with supramax thrown in. 1st day is light squats with briefs.405x8,465x8,555x6,595x6x3
-vogulpouls(against my wishes) ssb bar with 25lb and deadlift bar 275lbx3,ssb added 10 per sidex5,x5
-Rev hypers 3x10

Squats were ok and as always go better on the last couple of sets.

8/7/2012 9:45:42 AM -

MOnday

MOnday 1 hour stepmill


Training
-Assisted pull ups using fat rope strung across top of rack. 10x10
-Bench raw to 275lbx3, sling shot 315x5,365x3,405x3,455x3. put metal jack on for 495x3 3 board,545x3 3 board,595x2 3 board,635x2/2 board
-dumbell flat 3 setsx15. worked up to 80lb
-overhead tricep ext with bands as resistance and fat ropes. 4x20

Pretty trashed after this. shoulders and tris were lit up after this. the 635 was pretty decent with good speed so that is encouraging.

8/5/2012 8:43:37 AM -

Friday and Saturday


No cardio Saturday, 12 laps sled Sunday

Friday am
-fat bar pulldowns supersetted with hammer rows using long ab straps(standing hammer row without having to grip)10 sets each x10 reps per
-lying face down on incline and doing rear, Ys and front raises. 10 each wayx10x 2 rounds
-incline curls 4x10 per

Saturday
-Start of 4 week pyramid with supramax thrown in. 1st day is light squats with briefs.405x8,465x8,555x6,595x6x3
-vogulpouls(against my wishes) ssb bar with 25lb and deadlift bar 275lbx3,ssb added 10 per sidex5,x5
-Rev hypers 3x10

Squats were ok and as always go better on the last couple of sets.

Thursday, August 2, 2012

Post for last few...

8/2/2012 9:31:50 AM -

Wednesday


Wed am 1 hour stepmill


Training PM
-went with rack pulls 4 or 5 inches below the knees. We decided to add pads each set. The work weight was 500x3. Set 1 No pad, Set 2 1 inch pad, etc. Worked up to 7 pads so 8 working sets total. Worked hook grip each set
-Hack squat worked up to 4 plates a side for 10 reps
-Reverse hypers 3x15
-Leg lifts with 35lb chainx8x2 sets, 1 set with 70lb chain for 8.

Hard not to go up in the weight but Sat we are starting what I call a compressed supramax pyramid. Essentially we are taking the 6 weeker done earlier in teh year and shortenting it to 4 weeks. We are going to add alot of chains each week to change the dynamic of this pyramid. We will have to play the amount of chains by ear so we still get the appropriate volume in. Either way it will suck pretty good.

7/31/2012 9:48:17 AM -

Saturday And Monday


Saturday 30 mins stepmill intervals with 5 mins on and 2 mins off going up each interval, Sunday 10 laps and Monday 1 hour stepmill

Saturday
-free squats in briefs 505x2,685x1,x2x3
-rev hypers 3x12
-squats were terrible. still feeling the prowler push from wed I think.

MOnday
-Bench with 2 softees 275x3,315x3,365x3,405x3,455x3,495x3/3 board,x3/2 board,x3/1 board with maddgo sling shot
-set up floor press with bands in rack. goal on each set was to spread the band towards the top locking the lats and triceps in more. green bandx8m green/purplex10x3.
-added pad with same set up and did close grip with the bands. green/purple,blue/purple, blue/green/purple, bluuu and 2 greens
-bent over rows with same bandsx5 setwsx8 reps
-mini band half get ups out of rack 3x6 per sidex 3 rounds.
-Good volume night with lots of work getting done.

7/27/2012 10:08:03 AM -

Friday Upper


Just some volume this morning

Back 30 sets total with 10 reps each exercise
-CLose grip neutral handle
-Wide grip neutral handle
-ONe are seated row

Rear delts on pec deck with stability ball kettlebell rear delts. 10x1o per

-Push ups off handles.
One set with 5,6,7,8,9,10 reps with 5 to 10 secs off
-One set non stop 100 reps. Not deep,just pump partials.

Nothing great just extra work to cover some of my lagging groups with high volume. Should add alittle more size and build more support base for the bench is the goal.

Tried hard to aggravte the old lady but she was head deep in a project. So the pitbull and the baby bulldog took alittle beating. Drago is Kevin's baby bulldog. We call him Fatboy. He is about 30lb and only 3 or 4 months old! His paws are already bigger then my pit's. He aggravtes Amber constantly bitin at her neck and lip till she has enough and let's him have it back.

Thursday, July 26, 2012

Wednesday Action

7/26/2012 9:38:05 AM -

Wednesday Action


Wed am 1 hour stepmill


Most were deloading so I got the prowler out and did a couple of laps.
-1 lap with 35lb per arm
-1 lap with 45lb and 35lb on each arm

The 2nd was awful with 30 to 40 steps march then actve rest walk. Usually I can plant the whole foot to drive off but after the 1st and 2nd push on this lap, I had to go to the ball of the foot with each push on. I try different steps and plants with long strides and shorter strides so as a little tidbit, if you are wanted to do some extra quad work, take longer strides pulling the leg up underneath you(instead of outward strides)and plant the whole foot and drive. Lights up the quads good. It will take a heavier prowler push to light them up.

I have made a huge drinking cup out of the cup holder off a water cooler. It is about 2 feet long. I filled it up with ice water afterwards and sat in the rocking chair for 45 mins at the gym. Mostly zoning out and trying to recover. The prowler sucked more out of me then I thought.

Spud

Tuesday, July 24, 2012

Postins...

7/24/2012 10:10:39 AM -


--------------------------------------------------------------------------------

Monday

--------------------------------------------------------------------------------



Monday cardio 1 hour stepmill





Training pm

-Monster band pull apart for 1 min lying on bench 4x1 min

-1 arm rows with green band and using stump strap as handle. 4x20 per arm

-Floor press. 225x3x2,275x2,315x2,365x2,405x2,455x2,495xmiss at top, 405x5,

-275x15x2 close grip

-dips with ezloaders. 10 reps each set. 2 chains, 4 chains, 6 chains, 8 chains



Thursday or Friday. I will concentrate more on the pull side with back work and less press work.






7/22/2012 8:24:38 AM -


--------------------------------------------------------------------------------

Saturday

--------------------------------------------------------------------------------



Sunday cardio 9 laps sled





Saturday

-3x10 rev hypers to warm up.

-Pulled off 4 inch blocks again. This time adding chains each set. Work was raw sumo to start then conventional to finish. Hook grip again

Sumo:405x1 wtih 4 chains,x1 8 chains,x1 12 chains, x3 with 16 chains.

Conventional:405x3 with 10 chains, x3 with 16 chains

-3x10 rev hyper to finish



Pleased with hook grip again today. Nothing popped loose.Top end conservative number was 640lb with the chains. Start off the bottom is smoother with the hook grip so I am staying in position better. Able to keep my head neutral or slightly up with the hook. If I had to guess, when the hook has me in the right position(instead of having to turn the hand under over from the start) it makes a 10% to 15% in my deadlift ease or not. Currently about 243lb decently solid.








7/21/2012 8:06:46 AM -


--------------------------------------------------------------------------------

Friday

--------------------------------------------------------------------------------



Sat am cardio 30 mins stepmill with 24 mins intervals





Friday



-seated row forever 15x10

=one arm underhand row 5x10

=lying bench pull apart with 60 sec holds 4 rounds

-fat bar curls 4x10

-jm press with chains. added a chain each setx10 reps ending with 8 chains per side

-2 sets dips with chainx10






7/19/2012 9:32:00 AM -


--------------------------------------------------------------------------------

Thursday

--------------------------------------------------------------------------------



Wed am 1 hour stepmill



Rolled Wed to THur am. Not great, but got some raw squats in. Used buffalo bar and close stance 325x5,375x5,415x5,465x5,505x5,595x1



Left a couple more reps on the 595. Wanted to save a bit for Saturday. Hopefully, the shit won't continue to hit the fan as much as it has lately. Working on alot reorganizing the businesses. Some thing are working and alot are not. MOstly people related. I feel like a angry teenager most of the time frustrated trying to figure out life. But at least I got some decent squats in today.,



Tuesday, July 17, 2012

Lots of log catching up

7/17/2012 9:53:04 AM -

Monday


Monday am cardio, 1 hour stepmill

Training
-Warmed up with super fat rope standing pulls 10x10
-Overhead tricep ext light 5x10
-Standing ab pulldowns 5x10
-Short green band reverse band presses. Raw with 2 softees 345x3,395x3, 455x3,525x3,575x2, sling shot last two615x1,665x0
-close grip off 3 softess 335x5,385x5,435x5
-Tried to hold 705 for some time but upper was cashed and I could not focus so it was there for a sec then right down.


7/14/2012 3:28:48 PM -

Saturday


Sat am 30 mins stepmills, 2 mins intervals with 1 min off, 8 intervals total

Training
-pulled raw sumo with weights off 4 inch blocks using hook grip. 405x3x2,495x3,585x1,675x1pr hook grip,725x0grip,585x5pr hook grip
-back to close stance for 405x5,495x5
-GHR 3x8

Surpised from where the day started as I was not feeling it at all. But once it got going it turned out good.

7/12/2012 4:23:37 PM -

This week so far


MOnday and Wednesday 1 hour per stepmill

Monday turned into Tues day Morn
-10 sets seated row moving up each set and pretty much nonstop
-goal was 25 sets presses with dumbells going 5 setsx10 with 10 to 15 sec rest per set at a weight then moving up. 35lb,55lb,70lb,80lb,100lb
- super fat spud rope push down 20reps setsx10sets moving up in weight each set
-hammer curls 4setsx25 reps

Wednesday
-Buffalo bar squat with briefs off box with 4 chains per side. 415x5,505x3,595x3,645x3,505x3
-Leg press medium stance 4 to 6 set of 10
-rev hypers 4x15

Thursday am.
-10x10 assited pullup
-standing band pull with fat tricep strap 10x10 mixed with 10x10 barbell row.
-over head band tricep ext 10x20 reps
-straight green band pushdown 10x10
-side raises mixed with barbell front raises. started at 10lb,12.5,15,20,25,30,35,40,45,50x10 on sides and barbell with 25lbeach side.

7/9/2012 12:47:29 PM -

Last week.


MOnday, wed and Friday 1 hour sled, Sat 3 laps prowler with 70lbs, Sunday 10 laps sled

Monday
-Fat bar raw with softees, worked upto 395lbx3x2
-log clean and press 4x10(painfully and suck ass cracklin)
-incline press 275x10x3 sets

Wednesday
-Cambered bar with band over top of weights. Worked up to a suck ass 5 plates then back down for a cleaner set.
-rev hypers 4x10
-used front squat with low zervher handles hooked to bands. bands are strung across rack below knees. started with 1 bluex8, 1 blue and 1 greenx8, 2 blue x8, 2 blue and 1 greenx8


THursday
Hammer row 5x10
chest row 5x10,
rpe pulls to chest 5x10
Ran the kb rack with rowsx5 per weight(8 sets total0
-Log press again 4x8 suck ass
-swiss bar. did 1 set closex5 and 1 set widex5. End work 275lbx5 setsx 10 reps per set

Saturday
-Dale and da guys were doing the vogephols again so i opted out as my back was jacked up from wed. so it was
-close stance leg press loaded up for 3x8
-rev hypers 4x10
-sissy squat machine with low setting. at bottom pulled up feet then drove back down for stretch then quick contrraction. worked up ot holdlb plate x8

Sunday, July 1, 2012

A minute to catch up!

7/1/2012 11:05:45 AM -

Thursday and Saturday


Friday 9 laps sled, Saturday 30 mins stepmill with intervals, Sunday 9 laps sled in the blazing heat and humidity.

THursday
-Blast straps bw rows 5x10
-Plate rows 100lbx10, 145lbx10,200lbx10, 245lbx8, 300lbx8. Balancing act with this one.
-plate press 100lbx20,145lbx15m,200lbx10m,245lbx10, used rolling thunder pipe to hold them together.
-we got a green band that is double in length then normal to use so I did a couple of exercises with it.
-Push downs 5x10
-one arm high position flye 4x10 per arm
-something for shoulders but can't remember


Saturday
-conventional deads with hook grip 405x3,495x1,545x1,585x1,635x1ish(got to top with it and locked out but it popped lose right away), 495x3
-This is still a hook grip pr so I am not disappointed with it at all.
-4x15 rev hypers
-1x10 belt squat with rolling thunder with 400lb on it.

6/28/2012 10:42:33 AM -

Wednesday


Wed am 1 hour cardio



Training
-Briefs with straight bar free squats. work sets, 505x3,595x3,685x3,775x3,905x1-ish 3/4 squat. 725x5.
Had not gone over 900 in free weight in several years. I thought sure let's give it a ride. Pick was suck,started vibrating like the old man and it would not slow down so I came back up with it. OVer all not awful but very ugly.
-rev hyper 1x15,1x10 with green band around upper back, 1x10 with 1 blue same way, 1x10 with 2 blues same way. THis was dale's idea so he gets it named dalecompress. The band around the upper back does a couple of things-forces a longer decompress at the bottom and 2/ you have to contract harder on the concentric end of it.

6/26/2012 9:13:24 AM -

MOnday


Monday 1 hour stepmill

Monday Night
-Bench raw with 2 softees 315x3,365x3,405x3. to chest no pads 405x4, was looking for 5 but ran out of gas and pushed the 4th rep over my face cashing out my tris and shoulders
-dips 4x15
-used rev hyper handles with feet on pendulumfor assisted pullups
-one arm farmer's dumbell row 3x8 per arm
-turkish get ups with 25lb 3x3 per side
-45lb plate rsise 2x25

6/25/2012 8:19:51 AM -

Friday and Saturday


Friday and Sautrday 30 mins stepmill each with 2 min warm up, 26 mins of intervals and 2 minutes cooldown, Sunday 15 laps sled

Firday Training
-3 back to warm up. chest supported row, assisted pullup and standing pulls to chest using spud inc handles. 5 rounds 10 reps each.
-incline worked up to 275x8x3
-front raise/side raise dumbells combo 8 reps each way worked up to 35lb(4 sets)
-green bands flyes 5x12

Saturday
-gms with cambered bar off straps. work sets 415x3,465x3,505x3,555x3
-front squats with harness off box. 275,315,365,405x3 reps each
-reverse lunges using bodymasters squat 3 x8 per leg with pause at bottom.

6/21/2012 8:45:32 AM -

Wednesday


Mon and Wed 1 hour each stepmill

Missed Monday to some normal employee bs so the day was shot and the brain was too drained to really do much plus the wife wanted to destress with early in the week mexican.

Wednesday night
-warmed up with rev hypers 4x12
-low (medium/close) stance box squats with ssb lowering the box with each set. 325x3x2,375x3x2,415x3x4,
- usedCambered bar on back raises barx8, 25lbx8,35lb each sidex8x2
-rev hyper 4x12.

THe cambered bar back raises were a new one for dale, charles and mike. So there backs were lit up and mike walked out like he had to poop.

6/17/2012 9:04:11 AM -

Friday and Saturday


Doing some interval work and cutting the time on the stepmill so
-Friday 30 mins with 3 min warm then 2 min on 1 off(well cut the pace is half), 3 on 2 off, 4 on 3 off abd 5 on 4 off, 2 on 1 off
-Saturday 30 mins with 3min warms with 13 one minute on, one min half pace, 2 min cool down
-Sunday 10 laps regular sled

Friday upper
-Band pull aparts with lying incline dumbell rows , 6 sets with 15 band reps and 8 dumbell rows
-Floor press worked up to 275x5x5
-Dumbell flyes worked up to 70lbx8(5 sets total)
-100lb plate tricep extension(almost like a pull over but a tri ext instead) 4x10
-Standing pulls to chest rotating 3 bar placements-high neck, top of chest, top of abs. Each one 10 reps x 10 sets non stops
-Tricap pushdowns the same way 10 reps per set with 3 different grips nonstop for 100 reps

Meetings from 130 to 430, yeah!!!


Saturday lower
-rdls work sets 405x3x2,455x3x2,495x3x2,555x3, 585x3
-reverse hyper 4 setsx15 reps
-foam rolled hips and quads before starting
-Was still beat up from Wed so canned it there.

No meetings, yeah!!! Watched Prometheus. I like sci fi horror alot and this movie was pretty good. It is sort of a prequel to the Alien movies I hear but it does give you some backround to those stories, sort of. Anyhow it was dark, I had popcorn and coke zero and no phones!

6/14/2012 8:50:38 AM -

Wednesday


Wed am 1 hour stepmill


Wed pm
-Rev hypers to warm up 3x15
-one leg press with 8 on left, 6 on right. Started with one 45 on one side for a set, then added 1 45lb for a set,etc(7 work sets total non stop. Good warm up for the squat.
-box squat with briefs. 505x3x2,555x2,3,595x2,3x4
-rack pulls raw at knees 495x3,585x3x2
-Rev hypers 3x15

Decent for not squatting in a couple of weeks.

AC is out at the house and has been for 3 days now. THe fan blade broke off and locked up the motor. This has happened a couple times as out ac is a older unit and I am too cheap ass to get a new one. It will have to really be on its last death bed where I can't strap some electric cords to it and bring it back to life. Anyhow as you know it is hot in sc during the summer and the last two times this happened I was doing the bb thing so everything pissed me off and before that 300 fat guys who was also pissed off at everything that required being uncomfortable. As we wait on parts for it, which should be today, the hotness has not bothered me much this time. It is on bake at 350degrees in the house but with the fans on me it is not so awful. THe wife told me this along time ago that I could wrap a ice pack in a towel and put it on me tummy and that would help out. Of course, to mess with her, I yell, "there is no f in way that is going to work" She gives me some crap, well s#*t, really and I laugh because nothing is better then aggravting the piss out of your ole lady, except yelling at old cat which gets her even more riled up. She goes to be aggitated at me which is very very normal at the house so I figure what the hell,let me see if this really works so I get the ice pack, wrap it up, put my ear plugs in(cause 9 cats and dog make a shit ton of noise,all night!, then strap on the cpap machine and hit the hay. With the fan rollling on you and the ice pack freezing the belly I fall out quickly. I wake up 3 hours later with the ice pack warm as pee and sweat soaked matress. I get another ice pack and go back to sleep cause it works. I tell her the next day that it helped and you know when they win one they are going to rub it back on you and she does. She says I am doing my tiny victory dance right now! I laugh and plot my revenge, well not really..Hopefully it will be done today, running out of ice packs..

Tuesday, June 12, 2012

Straining and Training...


6/12/2012 10:03:06 AM -

Monday


-Lat assassin with 3 handles did 5 rounds using each handle of 10 reps so 15 sets total
-doubled up mini band seated overhead press off pins working up to 45lb on each side for 5 reps
-doubled up purple band bench off two softees worked up to 275x3.
-3 board close grip with 185lb and purples doublked up for 3 x5
-grey short band with stump straps doing overhead tricep extensions 3 setsx10, added short mini foe a set of 10, added short moster mini for a set of 10
-bend over blue band row. band is slip knotted on monolift and just row to mid stomach area 4x10

6/11/2012 9:01:44 AM -

Friday Mix and White Water Rafting



Monday stepmill 1 hour

Had a cool weekend whitewater rafting and zip lining. I had never done either before and was informed I had no choice in whether I wanted to go or notas the trip was already paid for. I would not have bailed anyway on this as the trip was mainly for the wife's pappy's birthday and his twin sister. The zip line was Friday afternoon. The first hour is spent learning the basics then off we go. The first few zips I was scared to tell you the truth but after that it was just fun. There were 14 zips in all with the last ending up as a race against whoenver is willing. I took off alittle before her dad did as I jumped the gun. I layed back alittle and played some on the last one and when I looked over he caught me and beat me. The ropes course scared me the most though with one being 4 by 4s attached at 45 degree angles. I had no idea on this one and almost chickened out till i saw the dude cross it by stepping in the middle of each 4 by 4 which made it much easeir then I thought it would be. THe second was a foot wide walk which was not bad. THe last one was 3 or 4 steps together then a big 2 to 3 foot gap you had to lunge over. This was the suck ass one but they had ropes hanging to grab onto. I made it 3/4 of the way through then misstepped but yanked myself back up with the rope. Awesome grip!.

THe rafting was ALOT more work then I thought it would be. Me and the da wife ended up walking our rafts down to the river and back up at the end with each walk being about a 1/4 mile. You basically hold it up with your head the whole time. I was breathing heavy on both ways and they kept wanting(the guides) to help us out and we yelled,"we don't need no help!" They were pretty inpressed we went both ways downhill then back uphill with the rafts with no rest.

The trip itself was fun. I think we got caught on pretty much every rapid. The main one called Bull's Sleuth, was the worst one I thought as we got caught on a huge rock at the top of the rapid which then drops straight down. The only way off was for everyone to move forward which put her dad and aunt inthe very front and us in the middle. It was then hippty hoppty time and we had to bounce our way off. When we finally got off it was straight down. Her dad was suppose to padddle hard to keep us going through to the right but the drop almost threw him out. We have a great picture of me grabbing him before he almost fell out! After that it was gravy but still lots of rocks catching us!.

Training on Friday was this:
-4 heavy laps sled drag
-Machine press 10 setsx15 reps
-10 sets of rows
-6 sets of 10 reps clean and press
-one arm side raises 6 setsx8 reps non stop
-floor press circuit 16kgx15 reps, 24kgx12 reps, 32kgx8x 4 rounds.

6/7/2012 3:41:35 PM -

Thursday Lower.



Thursday at 4 am 1 hour stepmill

The wife went out of town to see Neil Diamond in Atlanta so I had to skip Wed training so I could be on old cat death watch duty. Her black cat named Oatmeal who is 16 years old and diabetic(not fat but pancreas that does not work)needs alot of daily attention with insulin and constant feeding. This means I had to be watchful. This is way more stressful then I thought it would be. Normally it is just keep feeding his ass and give him some insulin every once in awhile, but right before she leaves his sugar crashes so that means I have to watch this dude alot more carefully. Of course, he(the cat) knows this and takes full advantage of this by acting like is even more hungry then usual. My motto is: "he aint going down on my shift", so this little bastard gets like 12 cans of food over the course of the night. He is fine anbd perky today and I am tired of opening cans of food but hey you know the motto! Not on my shift!So long story short I had to train this morning and this is what it be:

-Standing abs 5x10 with neutral grip close handle
-Tookk the rolling thunder (plare holder with a hook at the top and a stump strap threaded through the hook). Then set up 2 benches to stand on and did RDLish deads
8 reps 3.5 plate,4 plate, 5 plates
6 reps 6 plates,7 plates, 7 plates and 2 quarters
-Super setted the stump pulls with assisted pistols set up this ways. Monster multi strap with 4 or 5 chains on each side. Kept adding chains for 3 more sets with reps of 6 on the left leg(my torn quad tendon leg) and 5 on the right side
-Reverse hypers 4x12
-Stabilty ball ghs 4x12

6/5/2012 2:50:51 PM -

Monday



-12 sets of pulldowns with regular bar for 8 reps each set going up each set.
-mini band scare crow 5x8
-green band pushdowns 5x25
dumbell presses on slight incline 35,65,85,105x10 per set. 125lbx10x3
-green band pushups off push up bars 4x10
-slip knotted blue bands on power rack and did iron crosses for 5 to 6 reps per set.

What is surprising is that all the shoulder stuff like flyes I like now and the pressing I don't like as much.

/4/2012 10:46:53 AM -

Saturday



Friday 10 laps sled, Saturday and Monday 1 hour stepmill each.

-leg press off pins for 2nd week. sets of 8 for 6 or 7 sets
-raw conv deads worked up to 495x3x2
-rev hypers 4x10

No cardio Sunday as we went to the APF Senior Nationals as Dale, Barry and Desi were competing. Lots of great lifting there and watching Dave Hoff smash weights without alot of effort was a awesome site to watch. He had a great day so congrats to him.

Desi was the only one of our guys to survive the whole meet so congrats to him. Dale got a nice 955 opener in and a couple of solid 1025lbs, one miss on depth and one on falling back at the top. He will get them next time.

No shenagans this time as the meet was only a couple hours from the house and I had to work Monday although there were some temptations to stay and check out the Myrtle Beach nightlife.