Monday Am 30 mins stairmaster as the stepmill was taken
Monday Pm-Doubled up purple raw again. I had thought about some ace shirt work but I will save it for a another day. It went about the same as last week, maybe alittle less. This would be why I don't like going more then two weeks on a particular exercise. did 225x5, 275x3, 315x2 off chest. 365x1/2 board, 365x2/2board. The second was ugly with shoulders comong off the bench and feet leaving the ground. Back down to 275x5 off the chest.
-Hammer row worked up to 5 plates a side for 6 or 8
-plate raise 100lbx2x8
-Close stance standing rope pulldowns 4x15
-rope pushdowns 1 set as my elbow was screaming to quit.
-Went home and passed out until 350am to get up and go to work.
Tuesday cardio30 mins stepmill.
Spud
Tuesday, January 27, 2009
Sunday, January 25, 2009
Saturday
Friday AM-Cardio 30mins stepmill.
Almost done with Ghandi's autobiography as reading is limited to cardio work. I talk alot about what you can do if you decide that is what you want to do and just take any steps towards your goals. Even though I am not finished with the book, my main assessment of Ghandi was that he was a very average man with huge fears and self esteem problems in his ultimate search for the truth and justice for the poor.THese fears and issue plauged him horrilbly all his life and reading them is painful even to me as I myself face those things still daily in my life.THere is much more to him but this just the main point.Nothing has changed since his time and the same things that eat us all and keep us down in our heads were around long before he did his wonderful works. The only things he did were to take steps even though he was scared to death most of the time to. He asked people to help him and delegated tasks when he could not do them himself. Nothing is impossible as long as you KEEP making effort and let nothing stop you in whatever quest you take. The first step is the hardest but also the most liberating.
Saturday cardio-30 minutes stepmill
Training-Reverse band box squats with monster minis. Briefs and belt. 685x2,775x2, 865x1(picked it up bad so it sucked),865x2-DZ Strap(monster multi strap) Did zerchers with it this time. 325x5,415x5,505x1-Reverse Hypers 4x12
SundayStepmill 30 mins and more Ghandi.
Spud
Almost done with Ghandi's autobiography as reading is limited to cardio work. I talk alot about what you can do if you decide that is what you want to do and just take any steps towards your goals. Even though I am not finished with the book, my main assessment of Ghandi was that he was a very average man with huge fears and self esteem problems in his ultimate search for the truth and justice for the poor.THese fears and issue plauged him horrilbly all his life and reading them is painful even to me as I myself face those things still daily in my life.THere is much more to him but this just the main point.Nothing has changed since his time and the same things that eat us all and keep us down in our heads were around long before he did his wonderful works. The only things he did were to take steps even though he was scared to death most of the time to. He asked people to help him and delegated tasks when he could not do them himself. Nothing is impossible as long as you KEEP making effort and let nothing stop you in whatever quest you take. The first step is the hardest but also the most liberating.
Saturday cardio-30 minutes stepmill
Training-Reverse band box squats with monster minis. Briefs and belt. 685x2,775x2, 865x1(picked it up bad so it sucked),865x2-DZ Strap(monster multi strap) Did zerchers with it this time. 325x5,415x5,505x1-Reverse Hypers 4x12
SundayStepmill 30 mins and more Ghandi.
Spud
Thursday, January 22, 2009
Wednesday and such
Wednesday am is getting to be sleep in day for the past couple of weeks. Five days of cardio at 30/35 mins seems to be my numbers and that extra hour of sleep is really nice.Weight is holding nice at 240-245 and my strength continues to improve weekly. Still not doing any all out maxing, some heavier work here and there as attitude and leg hiking call for.
Wednesday Night-4 inch box pulls(basically off the top of the feet)I do not like these but what the hell. It is early in the cycle and the guys seem to think they are helpful. 405x3x2 sets, 455x3x2, 495x3, 455x3
-semi stiff leg 325x5x2sets, 375x5x2 sets
-Reverse Hypers 4x12
Thursday30 mins stepmill
Decent Night,
Spud
Wednesday Night-4 inch box pulls(basically off the top of the feet)I do not like these but what the hell. It is early in the cycle and the guys seem to think they are helpful. 405x3x2 sets, 455x3x2, 495x3, 455x3
-semi stiff leg 325x5x2sets, 375x5x2 sets
-Reverse Hypers 4x12
Thursday30 mins stepmill
Decent Night,
Spud
Tuesday, January 20, 2009
Monday..
Monday AM-30 mins stairmaster
Monday PM-Raw bench with doubled purples. worked up to 225x3x2sets, 275x3, 315x2, 275x4. This was much better then last week when I barely got 315 for 1. I could have done another at 315 but I did not want a grinder was that is not what I am after right now.
-green band front raises 3x10
-Lat Assassin bar pulldowns 4x10
-Face pulls 3x8.
Tues cardio 30 mins stepmill
We have a guy that has been training with us for over a year now. He has come a really long way in his training and posted some good numbers at his last meet. He is spastic in his lifting but not the seizures we see when the Old Man lifts. When he first started we were all afraid to spot him because at any time his shoulder would quit and the bar would just drop with no warning or if we were squatting and the bar would just fall off his back with 2 or 3 bands on each size. He has since gotten way better and done well in my opinion.
The only other thing is he was really shy and would sit in the corner by himself and jsut come over to lift and then go back to the corner until the guys started complaining that he was not helping load, spot, help out like the rest of us. I wanting to bring him into the group would yell at him to help out and in general mess with him to loosen him up. He would reluctantly help out and look at me through peering eyes that was often creepy. I did not notcie it at first till the guys said to me one night, :if you keep messin' with him, he is going to kill you" i thought his was funny so I started calling him Desi(his real name) Dalmer because he looked like a serial killer when he would look at you and the whole hiding in the corner thing was just weird. I intensified my barage on him and he loosed up some. A few months went by and he started helping out alot and getting generally excited.
Now, he is still sits in the corner but interjects and helps and has made great progress. From time to time, (I did not notice this), he would be in a real good mood and very happy with the same slits in his eyes but happy and laughing. I just thought he was getting comfortable with us till one night I mentioned it to the cops. They look at me and say he is high as a kite and that when they pass his car it smelled like pot. They are okay with it but it caught me off guard and I realized that I had not payed that close attention to him on that. I was just happy he was having a good time lifting and making progress. I also don't keep things back very well and lately I have taken to calling him Snoop Dog Spakoli. A mix of Snoop doggy dog and Sean Penn's character from Fast Times at Ridgemont High. I guess if I need some weed, it won'e be too far away. That or I will end up the freezer as Spud Steaks adn no one will know what happened to me except for Snoop Dog Spakoli.
Take a hit of the potion. Hit the 3 wheel motion..Ice Cube
Spud
Monday PM-Raw bench with doubled purples. worked up to 225x3x2sets, 275x3, 315x2, 275x4. This was much better then last week when I barely got 315 for 1. I could have done another at 315 but I did not want a grinder was that is not what I am after right now.
-green band front raises 3x10
-Lat Assassin bar pulldowns 4x10
-Face pulls 3x8.
Tues cardio 30 mins stepmill
We have a guy that has been training with us for over a year now. He has come a really long way in his training and posted some good numbers at his last meet. He is spastic in his lifting but not the seizures we see when the Old Man lifts. When he first started we were all afraid to spot him because at any time his shoulder would quit and the bar would just drop with no warning or if we were squatting and the bar would just fall off his back with 2 or 3 bands on each size. He has since gotten way better and done well in my opinion.
The only other thing is he was really shy and would sit in the corner by himself and jsut come over to lift and then go back to the corner until the guys started complaining that he was not helping load, spot, help out like the rest of us. I wanting to bring him into the group would yell at him to help out and in general mess with him to loosen him up. He would reluctantly help out and look at me through peering eyes that was often creepy. I did not notcie it at first till the guys said to me one night, :if you keep messin' with him, he is going to kill you" i thought his was funny so I started calling him Desi(his real name) Dalmer because he looked like a serial killer when he would look at you and the whole hiding in the corner thing was just weird. I intensified my barage on him and he loosed up some. A few months went by and he started helping out alot and getting generally excited.
Now, he is still sits in the corner but interjects and helps and has made great progress. From time to time, (I did not notice this), he would be in a real good mood and very happy with the same slits in his eyes but happy and laughing. I just thought he was getting comfortable with us till one night I mentioned it to the cops. They look at me and say he is high as a kite and that when they pass his car it smelled like pot. They are okay with it but it caught me off guard and I realized that I had not payed that close attention to him on that. I was just happy he was having a good time lifting and making progress. I also don't keep things back very well and lately I have taken to calling him Snoop Dog Spakoli. A mix of Snoop doggy dog and Sean Penn's character from Fast Times at Ridgemont High. I guess if I need some weed, it won'e be too far away. That or I will end up the freezer as Spud Steaks adn no one will know what happened to me except for Snoop Dog Spakoli.
Take a hit of the potion. Hit the 3 wheel motion..Ice Cube
Spud
Monday, January 19, 2009
Saturday Training and some
Saturday Training and some
Saturday Am-30 mins stepmill. I have a new challenger on the stepmill. He is my Forrest Gump/Jar Jar Brinks gym member. For years he has been entertaining the gym with his dry humor and doing the EXACT same training routines for 10 years now. He then walks up to me(at least once a week) and tells me how Joe Weider's muscle confusion principle made him who is is today and that if I want to get strong and big I should do that or his squats are the deepest in the gym and he should be on the board. HIs squats hit higher then a 1/4 squat and look more like a good morning then a squat. Or he will walk up and tell me about this new awesome song on his ipod that is going to be a hit and he will hand me the ear plug and it will be Boston or Steve Miller Band from 30 years ago. Anyhow, Jar Jar has some PT for the Army Reserve or something like that so he is doing alot of Stepmill to get in shape. He does thirty minutes on Level 10 or 12 and says Spud I am coming to beat you! My record is 1 hour 50 minutes so it maybe awhile. He then says well I do the manual which is constant and no break so I did level 8 or 9 just playing around for 45 mins. So now everyday I see him huffing and puffing trying to beat my record. I tell him, "You can't beat me Jar Jar" in my Arnold voice. Jar Jar continues on. I have no idea how I did the hour 50 before. I could not do it now without alot of motivation but I tell him I can do it anytime just to aggravate him.
TrainingTraining was really good. I have not felt that good or fast in quite sometime. We did box squats with 2 blues(circa work). 3platesx2,414x2x2,505x2
-Rack pulls 4 or 5 inches below the knees. Worked up to 500x5x2 sets
-Reverse Hypers 3x15-Ab work 4 setsx8 reps
Sunday-30 mins stairmaster
Monday am-30 mins stairmaster
May Jar Jar Gump bring you many laughs
SPud
Saturday Am-30 mins stepmill. I have a new challenger on the stepmill. He is my Forrest Gump/Jar Jar Brinks gym member. For years he has been entertaining the gym with his dry humor and doing the EXACT same training routines for 10 years now. He then walks up to me(at least once a week) and tells me how Joe Weider's muscle confusion principle made him who is is today and that if I want to get strong and big I should do that or his squats are the deepest in the gym and he should be on the board. HIs squats hit higher then a 1/4 squat and look more like a good morning then a squat. Or he will walk up and tell me about this new awesome song on his ipod that is going to be a hit and he will hand me the ear plug and it will be Boston or Steve Miller Band from 30 years ago. Anyhow, Jar Jar has some PT for the Army Reserve or something like that so he is doing alot of Stepmill to get in shape. He does thirty minutes on Level 10 or 12 and says Spud I am coming to beat you! My record is 1 hour 50 minutes so it maybe awhile. He then says well I do the manual which is constant and no break so I did level 8 or 9 just playing around for 45 mins. So now everyday I see him huffing and puffing trying to beat my record. I tell him, "You can't beat me Jar Jar" in my Arnold voice. Jar Jar continues on. I have no idea how I did the hour 50 before. I could not do it now without alot of motivation but I tell him I can do it anytime just to aggravate him.
TrainingTraining was really good. I have not felt that good or fast in quite sometime. We did box squats with 2 blues(circa work). 3platesx2,414x2x2,505x2
-Rack pulls 4 or 5 inches below the knees. Worked up to 500x5x2 sets
-Reverse Hypers 3x15-Ab work 4 setsx8 reps
Sunday-30 mins stairmaster
Monday am-30 mins stairmaster
May Jar Jar Gump bring you many laughs
SPud
Friday, January 16, 2009
Wed thru Friday
Wed Am-Stepmill 35 mins
-Wed PmHad no pulling in me this night so I went with the leg press. Leah and Dale went with me until Leah found my book and then that was the end of training for the night.
Leg press. did sets of 3 with three differnetn stance in one set(9 reps each set) Used the pin stops and paused each rep stared with 5 plates per side, 7 per side, 9 per side, 11 per side
-Pull through with green and purple tied around stack. 4 setsx8
-Spud Inc Hanging Ab Straps 3 sets of 8-Ham glutes with knees on top of pad(very close and hard)
Thurs-35 mins stepmill
Friday am -35 mins stepmill
Light one
Spud
-Wed PmHad no pulling in me this night so I went with the leg press. Leah and Dale went with me until Leah found my book and then that was the end of training for the night.
Leg press. did sets of 3 with three differnetn stance in one set(9 reps each set) Used the pin stops and paused each rep stared with 5 plates per side, 7 per side, 9 per side, 11 per side
-Pull through with green and purple tied around stack. 4 setsx8
-Spud Inc Hanging Ab Straps 3 sets of 8-Ham glutes with knees on top of pad(very close and hard)
Thurs-35 mins stepmill
Friday am -35 mins stepmill
Light one
Spud
Tuesday, January 13, 2009
Friday through Tuesday
Friday-Stepmill 45 mins
Sat am-Stepmill 45mins
Training-Heavy Chain squatting off box. Briefs and belt. Working sets started at 465 with 5 chain x2, 7chainx2, 9 chainx2, 11 chainx2, 12 chainx2-One legged pistols same as last week. Set of 3 per leg, 5 per leg, 8 per leg and 10 per leg-Rev hypers 3x15
Sunday-stairmaster 35 mins
Monday am-stepmill 30 mins
Monday PM-Raw doubled up purples. 2 platesx3x2 sets, 285x2, 325x1, 315x2/2 board, 275x3, 235x5-Added a couple of chains to the 154kl famnerwalk and did 4 sets of 8 per arm rows-Rotator with 15lbx25 on left and 15 on right for 3 rounds-Purple band pushdown 3x50-Smith machine standing shoulder press. 90x5, 140x5, 190x5
Tuesday
-35 mins stepmill
The left side is still dragging some making some lifts alittle more difficult but it still continues to get better week by week. Getting used to heavier weights agian is going to take alittle longer then I thought. Other then the shoulder, most everything is right in line.
Spud
Sat am-Stepmill 45mins
Training-Heavy Chain squatting off box. Briefs and belt. Working sets started at 465 with 5 chain x2, 7chainx2, 9 chainx2, 11 chainx2, 12 chainx2-One legged pistols same as last week. Set of 3 per leg, 5 per leg, 8 per leg and 10 per leg-Rev hypers 3x15
Sunday-stairmaster 35 mins
Monday am-stepmill 30 mins
Monday PM-Raw doubled up purples. 2 platesx3x2 sets, 285x2, 325x1, 315x2/2 board, 275x3, 235x5-Added a couple of chains to the 154kl famnerwalk and did 4 sets of 8 per arm rows-Rotator with 15lbx25 on left and 15 on right for 3 rounds-Purple band pushdown 3x50-Smith machine standing shoulder press. 90x5, 140x5, 190x5
Tuesday
-35 mins stepmill
The left side is still dragging some making some lifts alittle more difficult but it still continues to get better week by week. Getting used to heavier weights agian is going to take alittle longer then I thought. Other then the shoulder, most everything is right in line.
Spud
Thursday, January 8, 2009
Wed, Etc
Wed night we did some reverse band pulling. We used the blue band just draped over the bar with no slip knot at the top. - Worked up to 715x2x3 sets, then 715x5. All with hook grip. Karl went up to 805 for one or two(can't remeber) and Dalen stayed at 715 with me even though it was driving him crazy to not go up. Karl tried 855 and got it upto his knees. I am sticking to my gameplan with percentages and working the levers better. The goal is 750 with a hook grip as long as my hands don't swell too much. I think with my current weight of 240 or so, it will be a go.
-Did some DZ strap mornings with 225. the DZ strap is new strap just for dead good mornings and zerchers.
-Reverse hypers 3x15
Thur cardio-35 mins stepmill.
Better
Spud
-Did some DZ strap mornings with 225. the DZ strap is new strap just for dead good mornings and zerchers.
-Reverse hypers 3x15
Thur cardio-35 mins stepmill.
Better
Spud
Wednesday, January 7, 2009
Monday, Tuesday and Wed Am
MOnday-It is getting harder to get up for cardio no matter what time I go to bed. I pretty much had been going for 10 days straight but somehow I got up and did 45mins on the step mill
MOnday PM-I got held up at the store longer then anticipated so when I got to the gym they were well into their sets. They were bench with The new EZloaders and doing lots of chains. Karl and Barry were doing fat bar floor presses and it looked like they just got started so I jumped in with them. We worked up to 3 plates, then back down to 2 plates and 2 chain for 3, 2 adn half plates with and 2 chain, 3 plates adn 2 chain, 3 plates 3 chain, 3 plates and 4 chain for 1 reps then back down to 2 plates adn 4 chain for 3 reps.
-By this time the guys were getting towards the end of the chain pressing so I did 2 sets of 3 board for 5 reps each with 275 and 7 chain adn 275 and 9 or 10 chain
-Did 6 sets with the lat assassiin bar-face pulls 3x15
Tuesday Am-35 mins stepper
Wednesday AM-Did not make the cardio session.
I want to thank everyone for purchasing and the responses on the book out now. It is wonderful to have all the support out there. Thanks again.
Spud
MOnday PM-I got held up at the store longer then anticipated so when I got to the gym they were well into their sets. They were bench with The new EZloaders and doing lots of chains. Karl and Barry were doing fat bar floor presses and it looked like they just got started so I jumped in with them. We worked up to 3 plates, then back down to 2 plates and 2 chain for 3, 2 adn half plates with and 2 chain, 3 plates adn 2 chain, 3 plates 3 chain, 3 plates and 4 chain for 1 reps then back down to 2 plates adn 4 chain for 3 reps.
-By this time the guys were getting towards the end of the chain pressing so I did 2 sets of 3 board for 5 reps each with 275 and 7 chain adn 275 and 9 or 10 chain
-Did 6 sets with the lat assassiin bar-face pulls 3x15
Tuesday Am-35 mins stepper
Wednesday AM-Did not make the cardio session.
I want to thank everyone for purchasing and the responses on the book out now. It is wonderful to have all the support out there. Thanks again.
Spud
Sunday, January 4, 2009
New Year logs
I will start by saying nothing happened New Year's Eve as I passed out in my chair at 830am and was suggested heavily to go to bed at 930am. I did no traininc this day as I was at the store all day and we closed the gym down early. A easy way out I know. I did do my cardio though to help keep my weight under control with 40 mins on the stepmill.
New Year's Day
-MOre cardio of 45 mins on the stepmill. I trained a couple clients then did a nice pump up routine since no one showed up to train.
-Purple band cable flyes 5x15 reps-green band shoulder presses 4x 8 per arm
-Used the new lat assassin lat bar and did 6 sets x 8 reps per set.
-Ab wheel on the treadmill. ONe of our customers called in to order some things and then suggested this as a ab exercise. I never would have put them together but they are tough. Turn the treadmill on slow with no grade. Start on the knees as normal. Go out as far as you can and hold as long as you can then come back. Do for 3 -5 rounds. You can also twist side to side on the treadmill to make it harder. If you really want to make it hard, start in a full pushup position and then go out as far as you can go. They didn't think I could do it, so I had to show them what strong abs are as I fully extended my arms then came back up. It hurt like hell but you go to pony up when called to the mat.
-Seated dumbell rotator 25 per side time four rounds.
Friday-40 mins stairmaster
saturday-45mins stepmill
-Buffalo bar box squats with lots of chains(we used the Spud ince EZloader, if you don't have these, you are making your life hard, I swear. Since my immediate weight gain of 15 lbs since the holidays, my briefs were very tight and I had to go up a size. I am sticking to my plan of percentage work for now with little breaking away of protocol. I started with-415x2 with 3 chains per side, 5 chains per side x2 reps, 7 chains x 2 reps, 9 chainx2 reps, 11 chains per sidex 2 reps. Karl was rolling with 5 plates so I bumped it up to 5 plates with 11 chain x 2 reps. Then back down to 4 platesx 2.
-one legged pistol squats with some assistance. each leg x3 reps, 5 reps, 8 reps, 10 reps. The right is super easy but the left is alittle slow.
-Rev hypers 3x15
Sunday-45 mins on the stepmill
If you did not get the Elite Newsletter, we finally released the ebook and hard copy of "THe Fat Loss Diaries" by me and Shelby. Lots of great laughs and good information on carb cycling, cardio planning and how to avoid the pitfalls of weight loss and keeping it off. Here is the link
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2941
or if you want a hard copy go to Spudincstraps.com
Thanks and have a wonderful New Year
Spud
New Year's Day
-MOre cardio of 45 mins on the stepmill. I trained a couple clients then did a nice pump up routine since no one showed up to train.
-Purple band cable flyes 5x15 reps-green band shoulder presses 4x 8 per arm
-Used the new lat assassin lat bar and did 6 sets x 8 reps per set.
-Ab wheel on the treadmill. ONe of our customers called in to order some things and then suggested this as a ab exercise. I never would have put them together but they are tough. Turn the treadmill on slow with no grade. Start on the knees as normal. Go out as far as you can and hold as long as you can then come back. Do for 3 -5 rounds. You can also twist side to side on the treadmill to make it harder. If you really want to make it hard, start in a full pushup position and then go out as far as you can go. They didn't think I could do it, so I had to show them what strong abs are as I fully extended my arms then came back up. It hurt like hell but you go to pony up when called to the mat.
-Seated dumbell rotator 25 per side time four rounds.
Friday-40 mins stairmaster
saturday-45mins stepmill
-Buffalo bar box squats with lots of chains(we used the Spud ince EZloader, if you don't have these, you are making your life hard, I swear. Since my immediate weight gain of 15 lbs since the holidays, my briefs were very tight and I had to go up a size. I am sticking to my plan of percentage work for now with little breaking away of protocol. I started with-415x2 with 3 chains per side, 5 chains per side x2 reps, 7 chains x 2 reps, 9 chainx2 reps, 11 chains per sidex 2 reps. Karl was rolling with 5 plates so I bumped it up to 5 plates with 11 chain x 2 reps. Then back down to 4 platesx 2.
-one legged pistol squats with some assistance. each leg x3 reps, 5 reps, 8 reps, 10 reps. The right is super easy but the left is alittle slow.
-Rev hypers 3x15
Sunday-45 mins on the stepmill
If you did not get the Elite Newsletter, we finally released the ebook and hard copy of "THe Fat Loss Diaries" by me and Shelby. Lots of great laughs and good information on carb cycling, cardio planning and how to avoid the pitfalls of weight loss and keeping it off. Here is the link
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2941
or if you want a hard copy go to Spudincstraps.com
Thanks and have a wonderful New Year
Spud
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