-Wed AMStepmill 40mins
-Wed PmWe started out trying to do the deadlifts from the top. I had not done them like this before. You essentially either have blocks that are removed or training partners on each side that help you get the bar to the top. We had the latter. I was thinking we would try to work up to 700 and tryt he hook grip out. After 2 or 3 sets in, this was not going to happen. We worked up to 500x2 this way sumo but after the first couple of sets dropping the wieght too fast, my hammys said no go. Dale wasn't too into it either. I elected to do a couple more sets at 405x3 and 1 or 2 at 500 then tapped out. Dale wanted to test his hook grip out on 600. I told him he wouldn't get it. I think it pissed him off as much as Dale can get pissed off and he pulled it easy. Everyone gets motivated alittle differently. He will be pulling 7 bills soon enough.
-Reverse Hypers 3x15
-Thur am -Stairmaster 35 mins
I was suppose to train some but I had to run a booth at the Columiba's Annual Picnic for City Employees. This went well. I got back to the gym about 430p and the realized I scheduled a client so I go out of training.
-Friday am-Stepmill 45mins
-SatAm-Stairmaster 30 mins-I had to work the store this Saturday so no training
-Sunday
Since I did not get anything in ON Saturday, I decided to drag the small chain(about 300lb) around the building for 3 laps. I did 1 forwards, 1 backwards and 1 lap rotating from arm to arm. This took alittle over a hour. I should have done them in reverse, but I did the easy one first,etc. After the backwards lap, my quads were blown up and the veins were sticking back out again. Ben was inside so I went in and asked him if that is the way he wanted his legs to look. He has been trying hard to get his BF down and has done a good job but he cann't ge the veins to come out yet so I make fun of him all the time for it.
Keep laughin,
Spud
Monday, October 27, 2008
Wednesday, October 22, 2008
Wednesday Thru Tuesday
-Wed am 45 mins stepper
-Wed PM -MOnster mini band pulls off sumo board.We ended up raising the weights up 3 inches after the first couple of sets felt crappy.-135x3,225x3,315x3,405x3,455x2(all these were hook grip then I did 455x1 regular with a hand reversed and struggled to get one.
-Rev hypers 3x10-Thursday am-40 mins stepper-Thursday PMi got the bright idea to do regular incline presses. All of the sets were cranky and painful. 135x5x2,185x5x2,225x5x2,275x7 or8
-Bodybuilder towel straps tricep pushdowns supersetted with cable machine upright rows3x10 each
-Scrarecrows and curls supersetted with upperbody strap on seated row machine 3x8 each
Friday am Cardio-35 mins stepmill
Saturday -The angry troll finally brought my briefs back so squatting went good. We did box squats with the buffalo bar. 415x3,505x3, 595x3,685x3,775x1(no knee wraps). I didn't like it much so I wrapped up and did 775(actally 785)x2 fairly decent with the Angry Troll yelling at me. The entire time Dale and I are squatting, he is yelling how Dale is going to beat me adn squat 1200lb to get me riled up. I just look at him adn say,"I hope so, that just makes me look good as Coach" He goes on yelling how I am going to kick Dale out once he breaks my total. All I can say is I hope so. He's a good kid with the desire to do so. The troll is not happy with it and continues ranting. At this moment in time, there is always somebody stronger then you. This is just the truth of it all. The question is whether or not they bring it to the table when it counts-at least in lifting anyhow. I really could care less, but it does motivate me sometimes to piss on the box and show I still got the magic. -Rev hypers 1x20-Broke the small chain out again with a upperbody strap and dragged the chain one arm laterally around the building switching arms every 10-15 yards. This sucked sort of and I may try to get 3 laps in Sunday as I have to work the store again this Saturday and will not be able to train. This also gives the boys something to strive for
.-Sunday-45 mins stepmill
-Monday am -40 mins stepmill
Monday pm-Me and the Dale did floor press with the chainmates. Loaded up 225 on the bars and atarted with 2 chains per side x5 reps, 4 chain per sidex5 reps, 6 chains per sicex3 reps, 8 chains per sidex 3reps, tried a pinky on the ring with 10 chain and only got one. Added a 11th chain and widened the grip back to the middle finger on the rings for 2 or 3 reps off the one board. Went down a chain and did 2 reps with 10 chain off the chest.
-green band ext overnhead 3x15
-Side raises 3x10
-Ab wheel 4x10
-BB towel strap pullups 3 x 5or6 reps.
-Tues am-40 mins stepmill. Got bored ans have started doing the stepmill sideways. Not bad, may try to go up backwards later just for fun.
Spud
-Wed PM -MOnster mini band pulls off sumo board.We ended up raising the weights up 3 inches after the first couple of sets felt crappy.-135x3,225x3,315x3,405x3,455x2(all these were hook grip then I did 455x1 regular with a hand reversed and struggled to get one.
-Rev hypers 3x10-Thursday am-40 mins stepper-Thursday PMi got the bright idea to do regular incline presses. All of the sets were cranky and painful. 135x5x2,185x5x2,225x5x2,275x7 or8
-Bodybuilder towel straps tricep pushdowns supersetted with cable machine upright rows3x10 each
-Scrarecrows and curls supersetted with upperbody strap on seated row machine 3x8 each
Friday am Cardio-35 mins stepmill
Saturday -The angry troll finally brought my briefs back so squatting went good. We did box squats with the buffalo bar. 415x3,505x3, 595x3,685x3,775x1(no knee wraps). I didn't like it much so I wrapped up and did 775(actally 785)x2 fairly decent with the Angry Troll yelling at me. The entire time Dale and I are squatting, he is yelling how Dale is going to beat me adn squat 1200lb to get me riled up. I just look at him adn say,"I hope so, that just makes me look good as Coach" He goes on yelling how I am going to kick Dale out once he breaks my total. All I can say is I hope so. He's a good kid with the desire to do so. The troll is not happy with it and continues ranting. At this moment in time, there is always somebody stronger then you. This is just the truth of it all. The question is whether or not they bring it to the table when it counts-at least in lifting anyhow. I really could care less, but it does motivate me sometimes to piss on the box and show I still got the magic. -Rev hypers 1x20-Broke the small chain out again with a upperbody strap and dragged the chain one arm laterally around the building switching arms every 10-15 yards. This sucked sort of and I may try to get 3 laps in Sunday as I have to work the store again this Saturday and will not be able to train. This also gives the boys something to strive for
.-Sunday-45 mins stepmill
-Monday am -40 mins stepmill
Monday pm-Me and the Dale did floor press with the chainmates. Loaded up 225 on the bars and atarted with 2 chains per side x5 reps, 4 chain per sidex5 reps, 6 chains per sicex3 reps, 8 chains per sidex 3reps, tried a pinky on the ring with 10 chain and only got one. Added a 11th chain and widened the grip back to the middle finger on the rings for 2 or 3 reps off the one board. Went down a chain and did 2 reps with 10 chain off the chest.
-green band ext overnhead 3x15
-Side raises 3x10
-Ab wheel 4x10
-BB towel strap pullups 3 x 5or6 reps.
-Tues am-40 mins stepmill. Got bored ans have started doing the stepmill sideways. Not bad, may try to go up backwards later just for fun.
Spud
Tuesday, October 14, 2008
Saturday thru Monday
Saturday am-Buffalo Bar box squats with shitty briefs.I have a couple of pairs of briefs I have been using for awhile now size 46 and 48 Aces. I leave them in the bathroom on a rack. I don't mind other dudes using them and they do. Ben and the Angry Troll have been fighting ove them for months now. When I weighed 300 I had no problem with this as they would not fit anyone but Dale. So I go to get them on Saturday as I want to go alittle heavy. I dig through the pile on top of the rack. Usually they are right on top. I keep digging, pulling off several suits. THey are not there, I go through them in case I go in a hurry. THey are still not there. THen I remember the Angry Troll was in town on Friday and trained at the gym. I call him,"Do you have my briefs?". Yes he says. Why did you take my briefs I ask. I took them just in case, he says. I say why, you are doing the meet in a annoyed tone. I just took them just in case is all I get. How the @@*$ am I suppose to squat now?He has my 46s and my 48s.One pair okay, but both of them! He just took them so Ben wouldn't use them. Little angry troll bastard. I will bring them back Wed he says. HOw the %$#& is that going to help me now! I guess I will have to have a check out card from now on like you do at the library. I ended up using some old 46s that fit like the old coach shorts, tight but zero help-sexy though
-500x3x2,600x3x2 sets-Rack pulls just below knees using the chainmates.
- Ben and Mac were doing these already so I jumped in adn did a couple sets with 315 adn 8 or 9 chains per side 2sets x 3 reps each. Ran out of time and had to train Pat.
Sunday-No cardio.Yes, no cardio!!
Monday am-Stepmill 45 mins. The dream of no cardio days end quick.
Monday Pm-Jumped in on raw board presses 315x3/3 board, 405x3/2 board,455x3/2board, 495x2/2 board
-Pinkey on rings triceps with 3 board 405x5, 455x5
-Took a upper body strap adn did standing rows on seated row machine 3x8
-Scare crow rear delts 3x8
-Standing curls 3x8
So Chauncey the Po-Po at my gym comes up to me last night and asks me how he cna put weight on. He is one of those dudes who can eat anything he wants and stay the same weight all the time. Lately, he is losing his weight though. I ask him how much he has been eating and he swears he eats all the time. I ask again because I have zero problems putting on weight and in fact it jumps on me like as tick in high grass. He then tells me he goe s7 or 8 hours without eating. I look at him with the normal, you got to be kidding me look. How can you say you eat all the time and then ride around for hours in the patrol car and not eat. They get free food, as long as they are in uniform, at Taco Bell, Chick-fila and other places. If it was me adn I were him I would only be patroling these two places my whole shift. I then tell him about the crazy eating I have been doing on this Dan Duchane program. Basically, you eat fat and ptotein all week. Zero carbs from any source not even salad or pb carbs.THen from Friday night to Sunday evening all you do is eat good carbs. I use this as a Spudize time and insert alot of cakes, cookies, reeces, ice cream, pizza-anything bad. If you do this right, then yo deplete all week and then insane carb load for 2 days adn fill back up producing quite a anabolic response.This is nothing new but my first go at tit. The first week I got down to 221lb and then by weekend's end I was 235lb. I went back down to 226lb by Friday the second week and then up to a stout 244lb this past Sunday. I am already back down to 235lb.This is the third week for me. So I look at Chauncey and say I had 2 bags of cake doughnut, half a pint of Ben adn Jerry's American COne, 2 boxes of the oreo's cakesters, a tray of of the mini doozies from foodlion, 2 small tins of their cake doughnuts, 1 large pizza, two bags of taco bell and 1 double stuff pb oreos this weekend. I ask him if he has ever done this before adn he replys a stunned, "NO" Spudyoda then looks back after a moment of thought and says, "Weight you will gain not then."
Never say you can't and yes I did get sick to my stomach all weekend but experiment I must,
Spud
-500x3x2,600x3x2 sets-Rack pulls just below knees using the chainmates.
- Ben and Mac were doing these already so I jumped in adn did a couple sets with 315 adn 8 or 9 chains per side 2sets x 3 reps each. Ran out of time and had to train Pat.
Sunday-No cardio.Yes, no cardio!!
Monday am-Stepmill 45 mins. The dream of no cardio days end quick.
Monday Pm-Jumped in on raw board presses 315x3/3 board, 405x3/2 board,455x3/2board, 495x2/2 board
-Pinkey on rings triceps with 3 board 405x5, 455x5
-Took a upper body strap adn did standing rows on seated row machine 3x8
-Scare crow rear delts 3x8
-Standing curls 3x8
So Chauncey the Po-Po at my gym comes up to me last night and asks me how he cna put weight on. He is one of those dudes who can eat anything he wants and stay the same weight all the time. Lately, he is losing his weight though. I ask him how much he has been eating and he swears he eats all the time. I ask again because I have zero problems putting on weight and in fact it jumps on me like as tick in high grass. He then tells me he goe s7 or 8 hours without eating. I look at him with the normal, you got to be kidding me look. How can you say you eat all the time and then ride around for hours in the patrol car and not eat. They get free food, as long as they are in uniform, at Taco Bell, Chick-fila and other places. If it was me adn I were him I would only be patroling these two places my whole shift. I then tell him about the crazy eating I have been doing on this Dan Duchane program. Basically, you eat fat and ptotein all week. Zero carbs from any source not even salad or pb carbs.THen from Friday night to Sunday evening all you do is eat good carbs. I use this as a Spudize time and insert alot of cakes, cookies, reeces, ice cream, pizza-anything bad. If you do this right, then yo deplete all week and then insane carb load for 2 days adn fill back up producing quite a anabolic response.This is nothing new but my first go at tit. The first week I got down to 221lb and then by weekend's end I was 235lb. I went back down to 226lb by Friday the second week and then up to a stout 244lb this past Sunday. I am already back down to 235lb.This is the third week for me. So I look at Chauncey and say I had 2 bags of cake doughnut, half a pint of Ben adn Jerry's American COne, 2 boxes of the oreo's cakesters, a tray of of the mini doozies from foodlion, 2 small tins of their cake doughnuts, 1 large pizza, two bags of taco bell and 1 double stuff pb oreos this weekend. I ask him if he has ever done this before adn he replys a stunned, "NO" Spudyoda then looks back after a moment of thought and says, "Weight you will gain not then."
Never say you can't and yes I did get sick to my stomach all weekend but experiment I must,
Spud
Friday, October 10, 2008
Monday thru Friday Training
MOnday am-45 minutes Stepmill
Monday Pm
-Dumbell inclines worked up to 125sx10 and then back to 100sx15 or 16
-Rolling triceps Extensions 45sx10, 55sx10, 70sx10, 85x10, 100sx6 or 8 just for fun and to aggravtate Dale.
-Kroc rows worked up to 150sx15 a arm. That 's all I felt like doing.
-Hanging abs 5x8
Tueday am -40 mins stairmaster
Wed am-45 mins stairmaster
Wed Pm-Did not feel like doing much so Dale came up with bright idea to so concntric gms with the cambered bar. It was a good idea as the hips an legs are still cranky and did not want to move too far. Worked up to 405x4x2 sets.
-rev hyper 4x10
-Hack squat machine worked up to a couple of plates x8 reps
-Long ab strap pulldowns 5x20
-Thur am cardio -45 mins stepmill
Thur pm training
-Light bench with minis doubled up 5x5
-We did the bench bar pulldowns for 30 second holds with monster minis doubled. I hadn't done these in years either and was shaking like Old Dude does on a squat. 4x30 seconds
-We then did pushdowns with the same set up and addded a mini doubled up. 4 or 5 setsx 10 reps
-pec deck read delts 4 setsx10
-dumbell curls with 40sx4x10 reps
Friday am45 minutes Stepmill.
Boring, sorry
Monday Pm
-Dumbell inclines worked up to 125sx10 and then back to 100sx15 or 16
-Rolling triceps Extensions 45sx10, 55sx10, 70sx10, 85x10, 100sx6 or 8 just for fun and to aggravtate Dale.
-Kroc rows worked up to 150sx15 a arm. That 's all I felt like doing.
-Hanging abs 5x8
Tueday am -40 mins stairmaster
Wed am-45 mins stairmaster
Wed Pm-Did not feel like doing much so Dale came up with bright idea to so concntric gms with the cambered bar. It was a good idea as the hips an legs are still cranky and did not want to move too far. Worked up to 405x4x2 sets.
-rev hyper 4x10
-Hack squat machine worked up to a couple of plates x8 reps
-Long ab strap pulldowns 5x20
-Thur am cardio -45 mins stepmill
Thur pm training
-Light bench with minis doubled up 5x5
-We did the bench bar pulldowns for 30 second holds with monster minis doubled. I hadn't done these in years either and was shaking like Old Dude does on a squat. 4x30 seconds
-We then did pushdowns with the same set up and addded a mini doubled up. 4 or 5 setsx 10 reps
-pec deck read delts 4 setsx10
-dumbell curls with 40sx4x10 reps
Friday am45 minutes Stepmill.
Boring, sorry
Sunday, October 5, 2008
Wed am--45 mins stepmill
Wed PM-Got back late Wed night so didn't get rolling til after 7pm. Did some raw pulling. Worked up to 600x1x2 sets. Tried to do a double on each set but it was not there. Hook gripped 600 on the second set and was pleased with that. Went back down to 500x3 for the last set hook grip.No gear on this again.
-Hack squat machine. 5 sets.
-Ab work 8 sets-45 back raise with kb for 3 sets.
Thur am -40 mins stairmaster
Thur Pm
-Long ab strap pulldowns 4 sets
-Speed press 6x5 with chains
-Pull ups on blue bands. This was reallyhard. We strung 3 blues across a power rack on top of each other then did the pull ups off that. It was very hard on the forearm so we ran some handles through the bands and finished off the set. 5 sets x whatever we could get.
-Quarter dips 4 sets.
Fri am-45 mins stepmill
Sat no cardio,sort of
-Cambered bar box squats with briefs. Raw to 315x3 reps. Briefs 425x3,505x3,595x3,685x2,775x1,595x5x2 Good day.
-Rev hypers 6x10
Was not wanting to do anything else and got some guilts about the cardio so I drug the small chain around the building with a upperbody strap mixing it up forwards and backwards. It was alittle harder then I thought and took 20 mins. Enough for the day.
I had not had a real pizza in months so we decided to go to one of the best pizza joints in town called Labrascas. It has been around for decades. I have lived in Columbia for almost 2o years and never been there. Just never got there for some reason. Anyhow,it is very old and has not been remodeled ever. It has old paneling on the walls and the carpet leaks pizza grease with each step. The bathroom is has lots of great writings on the wall from some of the greatest poets in history-long black dong, for a good time call, such and such is a queaar-you get the picture. You get your drinks in styrofoam cup. I am sure they are made of cfcs. The plates are the same. The draft beer does come a cold mug and it is good. Our waitress comes to get our drinks and I think she has been there for decades as well. She has the old coke bottle glasses with a newly done perm harido. She is nice and does a good job. I get a 18 inch and the old lady gets a small veggy pizza light onthe cheese because she is on the diet now. She has done well and is down 14lbs. It is a high carb day for her. She is alittle pissy and tense and I realize that I was 20 times worse when I was dieting. The pizza comes and it is fantastic. I can't believe I have been here for 20 years and not been here. I get half way through the pizza and think I should stop and save it for later. I tell the Wifey this and she says go for it. The waitress chimes in and says she thinks I can finish it no problem. Why not? I knock it out with no problems. Even at 300lb, It would have been hard to do and I would have waddled out in pain ready to lay on the couch and groan. Instead, it was quite easy and I had to stop at Piggly Wiggly and get cookies and chocolate. I eat that too and finally reach capacity.
Today was a good day,
Spud
Wed PM-Got back late Wed night so didn't get rolling til after 7pm. Did some raw pulling. Worked up to 600x1x2 sets. Tried to do a double on each set but it was not there. Hook gripped 600 on the second set and was pleased with that. Went back down to 500x3 for the last set hook grip.No gear on this again.
-Hack squat machine. 5 sets.
-Ab work 8 sets-45 back raise with kb for 3 sets.
Thur am -40 mins stairmaster
Thur Pm
-Long ab strap pulldowns 4 sets
-Speed press 6x5 with chains
-Pull ups on blue bands. This was reallyhard. We strung 3 blues across a power rack on top of each other then did the pull ups off that. It was very hard on the forearm so we ran some handles through the bands and finished off the set. 5 sets x whatever we could get.
-Quarter dips 4 sets.
Fri am-45 mins stepmill
Sat no cardio,sort of
-Cambered bar box squats with briefs. Raw to 315x3 reps. Briefs 425x3,505x3,595x3,685x2,775x1,595x5x2 Good day.
-Rev hypers 6x10
Was not wanting to do anything else and got some guilts about the cardio so I drug the small chain around the building with a upperbody strap mixing it up forwards and backwards. It was alittle harder then I thought and took 20 mins. Enough for the day.
I had not had a real pizza in months so we decided to go to one of the best pizza joints in town called Labrascas. It has been around for decades. I have lived in Columbia for almost 2o years and never been there. Just never got there for some reason. Anyhow,it is very old and has not been remodeled ever. It has old paneling on the walls and the carpet leaks pizza grease with each step. The bathroom is has lots of great writings on the wall from some of the greatest poets in history-long black dong, for a good time call, such and such is a queaar-you get the picture. You get your drinks in styrofoam cup. I am sure they are made of cfcs. The plates are the same. The draft beer does come a cold mug and it is good. Our waitress comes to get our drinks and I think she has been there for decades as well. She has the old coke bottle glasses with a newly done perm harido. She is nice and does a good job. I get a 18 inch and the old lady gets a small veggy pizza light onthe cheese because she is on the diet now. She has done well and is down 14lbs. It is a high carb day for her. She is alittle pissy and tense and I realize that I was 20 times worse when I was dieting. The pizza comes and it is fantastic. I can't believe I have been here for 20 years and not been here. I get half way through the pizza and think I should stop and save it for later. I tell the Wifey this and she says go for it. The waitress chimes in and says she thinks I can finish it no problem. Why not? I knock it out with no problems. Even at 300lb, It would have been hard to do and I would have waddled out in pain ready to lay on the couch and groan. Instead, it was quite easy and I had to stop at Piggly Wiggly and get cookies and chocolate. I eat that too and finally reach capacity.
Today was a good day,
Spud
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