Terrible of me not to post in awhile. I have no excuse on this, just slack and finding a million other things to try to accomplish. I will work backwards since that is the most I can remeber right now.
-12/30 Stepmill 45 mins
-12/29 Upper raw board work. Worked up to 405x5/2 board.It felt alittle slow so I went back down to 365x5x3 more sets.
-Seated rows with the new lat assassion bar we just got in. 3 setsx8xstack-Rotatoe work with 15lb. Sets of 25 per arm continuously for 4 rounds
-Ab twists with towel strap 4x10 per side-Tricep pushdowns with same strap x 4x19 per sets.
-Cardio am 40 mins
12/28-Sled drag with 2 plates for 6 laps- 4 forwards and 2 backwards. My back and quads cramped continuously as I jump to 248lb from 233lb in 2 weeks of holiday eating.
12/27-Cardio 40 mins stepmill
-Canbered bar with blue band over plates. box with briefs. This was the 2nd week and we went up 465x2x5 sets.
-2 sets of 5 on the RDL with 315-Rev hypers 3x20-Ab side twists with bb towel strap 4x10 per side
12/26-Cardio 35 mins stepper
12/25-Masssive carb loading continued from previous 7 days. No cardio.
12.24-35 mins stepper-No training
12/2340 mins cardio
12/22-cardio 40 mins-Can't remember what we did.
12/21-cardio 45 mins stepmill
12/20-No cardioCambered bar squat with blue bands over bar worked up to 415x3x5 sets
-rev hyper 3x15
-ab work 4x8
Lots more cardio and some training for the other days I missed. I really can't remember them too much. The last couple of weeks I have started to step things up including my weight which I will pull back down some. My steady climd has turned into a tornado of fat. I still not have picked a meet but January is the beginning of the training cycle so we'll see when we get going where I may end up.
Spud
Tuesday, December 30, 2008
Tuesday, December 9, 2008
Well, after Tuesday's cardio, the sickness came back to haunt me. I thought I was on the tail end of it on Monday and Tuesday morning but as the day rolled on, all the snots and exploding head feelings started to comeback. I grabbed lots of Theraflu, Mucinex, Mucinex Dm, Advil, Alleve and even broke out the Rock and Rye with Honey to fight this thing off.
I gobbled all of them on Tuesday night and went to bed at 800pm. I did no cardio on Wednesday but even that did not help so I bailed on Wed training. I took lots more crap and Thursady it helped some but was still entrenched in my nose and head. I napped after working for 5 or 6 hours, then went and picked up stuff that had to go out Thursday night and went back home immediately adn was back in bed at 730pm after begging the mini gorilla for a Z pack which I have no idea where he got it from but Friday afternoon it appeared at the gym. I went to bed at 830pm this time and slept good.
The missing the cardio guilts got to me so Sat. I got up early and did 40mins before training.
Training was
-Box squats raw with Buff Bar and chains. Worked up to 325x3 reps each adding a chain for 5 or 6 sets then, went up to 415x2x2 with 7 chain per side.
-We then did the some strap GMs working up to 315x3x3 sets. I am going to make a Spud strap for these uses this week. It's pretty cool how it works. Nothing that will change the lifting world, but a nice compliment to training the deadlift.
-rev hypers 3x15-some ab stuff I think Sunday-40mins stepmill
Monday 35 mins stepmill
Tuesday-30mins bike.This was lazy and only burned half the usual but I did get some good reading in.
Spud
I gobbled all of them on Tuesday night and went to bed at 800pm. I did no cardio on Wednesday but even that did not help so I bailed on Wed training. I took lots more crap and Thursady it helped some but was still entrenched in my nose and head. I napped after working for 5 or 6 hours, then went and picked up stuff that had to go out Thursday night and went back home immediately adn was back in bed at 730pm after begging the mini gorilla for a Z pack which I have no idea where he got it from but Friday afternoon it appeared at the gym. I went to bed at 830pm this time and slept good.
The missing the cardio guilts got to me so Sat. I got up early and did 40mins before training.
Training was
-Box squats raw with Buff Bar and chains. Worked up to 325x3 reps each adding a chain for 5 or 6 sets then, went up to 415x2x2 with 7 chain per side.
-We then did the some strap GMs working up to 315x3x3 sets. I am going to make a Spud strap for these uses this week. It's pretty cool how it works. Nothing that will change the lifting world, but a nice compliment to training the deadlift.
-rev hypers 3x15-some ab stuff I think Sunday-40mins stepmill
Monday 35 mins stepmill
Tuesday-30mins bike.This was lazy and only burned half the usual but I did get some good reading in.
Spud
Tuesday, December 2, 2008
Friday Through Tuesday
Friday-Still recovering from the bug I caught in Florida so no cardio
.Sat-45 mins Stepmil
l-Raw box high with buffalo bar. I was not into putting the briefs on and going up in the weight so I worked up to 6 platesx2, x1, then lowered the pad for a set of 2, then lowered the pad agian for another set of two. Nothing great but the weight did not feel heavy on the shoulder this day as it had been lately.
-Then we rigged up some zercher type squat with a Spud Inc upper body strap. We put 10lb on the bar and then slid the strap on them to hold it in place. The regular strap works on a works on a bench bar but we had to add a jump ring strap for the deadlft bar. You have the bar on the floor like a regular deadlift but hook your arms in the straps and perform like a normal zercher squat. It worked well. I also experimented with a good morning type lift by sliding my back under the strap. This crushed my back and hamms fast so I went back to the zercher squats adn worked up to 405x3-rev hypers 3x10-ab work 3 sets
-Sunday45 mins
stepmillMOnday-45mins stepmill
MOnday pm-Raw two board with chains. Dale had the great idea to put the chainmates on the bar adn then add chain. The effect was much like the bands and kettlebells(crazy bells)You had to lower slower then usual and then the press was slow as the chain would cause whipping of the bar and forced it all over the place. Worked up to 2 platesx3 reps a set with 2 chain, 3 chain, 4 chain , 5 chain, 6 chain, 7 chain.
-band pushdowns 3x20
-close grip pullups 4 setsx8-3
sets front ab pulldowns
-Tuesday-40 mins stepper.-
Spud
.Sat-45 mins Stepmil
l-Raw box high with buffalo bar. I was not into putting the briefs on and going up in the weight so I worked up to 6 platesx2, x1, then lowered the pad for a set of 2, then lowered the pad agian for another set of two. Nothing great but the weight did not feel heavy on the shoulder this day as it had been lately.
-Then we rigged up some zercher type squat with a Spud Inc upper body strap. We put 10lb on the bar and then slid the strap on them to hold it in place. The regular strap works on a works on a bench bar but we had to add a jump ring strap for the deadlft bar. You have the bar on the floor like a regular deadlift but hook your arms in the straps and perform like a normal zercher squat. It worked well. I also experimented with a good morning type lift by sliding my back under the strap. This crushed my back and hamms fast so I went back to the zercher squats adn worked up to 405x3-rev hypers 3x10-ab work 3 sets
-Sunday45 mins
stepmillMOnday-45mins stepmill
MOnday pm-Raw two board with chains. Dale had the great idea to put the chainmates on the bar adn then add chain. The effect was much like the bands and kettlebells(crazy bells)You had to lower slower then usual and then the press was slow as the chain would cause whipping of the bar and forced it all over the place. Worked up to 2 platesx3 reps a set with 2 chain, 3 chain, 4 chain , 5 chain, 6 chain, 7 chain.
-band pushdowns 3x20
-close grip pullups 4 setsx8-3
sets front ab pulldowns
-Tuesday-40 mins stepper.-
Spud
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