Training Wed Thru Sat

-Wed pm-
Alittle pulling raw all sumo. worked up to 405x5x3 sets. then dale did 500x3 double overhand. i felt like trying it so i jumped in a did 500x3 with a hook grip
-rev hyper 3x10-one legged back raises 2x10 per side
-did some long straps pulldowns.
- felt like doing something else but nothing in the gym appealed at all. suddenly, i got this bright idea to pull the small chain outside. it weighs about 300 or so. i pulled it down to the end of the building and back or about 110 yards in 3 or4 sets each way. not bad and it curbed my conditioning bug for the night.
thur am
-45 mins stepmil
thur pm training
-dumbell flats worked up to 100sx12-15 x 3 sets,
-close grip pushups off pushup bars x10x5 sets. added a chain on my back each set
-green band kneeling pulldowns supersetted with standing pulldowns from right then left. 4 sets of each for 10 reps or so
-hammer row 4 setsx10
-did some more banded work for shoulders
Fri am
-stepmill 45mins
sat ams
45 mins cardio-
am training
-cambered bar box squats with lots of chains.raw to 325x3 with 4 chain,added briefs for 415x3 with 6 chain per side,505x3 with 7 chain per sled, one drop set with 405x5 and 7 chain
-box jumps 4 or 5 sets of 5
-chain leg raises 4 sets x8 rep and worked up to 4 chains
-did some interesting ab wheel type work. dale had the idea to use the concept 2 rower as a ab wheel using the seat since it floats back and forth along a track about 3 or 4 feet long. he had his client go off his knees. i tried it this way but i decided i liked them on my toes so i ended up in a plank type position. this was tougher then i thought and got a ton of ab work. did 4 setsx8 reps.

-Sunday am
- 45 mins Stairmaster

Still trying to find a peacful middleground on the diet thing. So far, I have tried a few different approaches. With a suggestion from Joe Lyons at ABB, I got Dan Duchane's book Bodyopus. It is very much like Lyle MacDonald's book, The Subborn Fat Diet. I am fusing them with Dave Palumbo's Diet plan. They are very much the same with little differences here and there. I then add alittle Spud Magic to it(binging here and there to be precise) but it is working for me.


PS Check out the websites, Sue has done a ton of work and we have a new look on the Spud Inc and Nutrition Warehouse. nuthousesupplements.com


4 days of weights, that is a record lately,
Spud