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.
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.
-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.
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!
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!
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
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
-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
