Training Sat/Mon and
-Thursday 30 mins stepper
-Friday 30 mins stepper
-Saturday 30 mins stepmill
-Training
-Deadlifts raw 2 rounds warmup per weight 245,335,. 365x3,425x2,475x2,515x2,briefs 555x1,605x1,655x1. All hook grip, no probs. Stopped there as I felt some old tweekys from the ass hammy on the left side.
-Ab pull downs 3x8
-rev hypers 4x8
Sunday 30 mins stepmill
Monday am 30 mins stepper
Tuesday 30 mins stepmill
Training Monday
-All raw with some board work. 315x3/3 board, 365x3/2 board,405x2or 3/1 board,455x1 soft pad(basically nothing as the bar sank into my abs like I was doing a cambered bar. 495x1 same pad. Stopped there on that. I was pleased since I had not done 5 bills off the chest in quite some time. It was fast and I could have done another one but left it alone.
-4 board pinkey on ring 495x3, 495x8
-154lb farmers walk rows for 2x20 each arm
-Standing military 135x5,185x5, 225x5. I was very happy about this too as the last few times, even though the left shoulder had grown back, the strength had not come back 100% strength wise. I would guess 85-90% right now from about 50% a couple months back.
-Dumbell bicep curls 40-45x8 per weight, 50-55x8 per weight.
The WeddingAs far as weddings go, I think it went off very well. THere was no bickering between inlaws although some of her father's relatives got snippy towards the end of the evening because they had not met me, that was about it for drama. The day as it was meant to be was for the old lady or wife as I guess I get to call her now. The morning was alittle strange as I prepared for this thing. I got ready at the house by myself as the bride to be was off having breakfast followed by make up and hair. It was rainy outside and cold. I was more worried about getting the tux wet more then the actual wedding. I tried to rationally figure out which was best-going to the church and getting ready which weirded me out or rolling the dice and making a mad dash if it was raining. I went the latter as having to tote extra shit to the church was not appealing and then trying to remember everything at the end would be useless. I remember zoning out while I was dressing much like a meet where you don't feel like yourself and everything is very surreal. The night before at rehearsal me and Fatty Tatty made jokes about how it was just like a meet so I start yelling,"get my wraps on" "pull my suit up" and then the cussing and belittling myself to get me fired up for the lift. I put most of it on except the tie and buttons, vest and cuff links. At this point I wish I would have had more to eat and I did think about it but the only thought was that I did not have to poop in the middle of the ceremony. That might have been alittle too much pressure. I did not get to eat the rest of the day until it was all said and done. So I get there and and the ceremony will be held in teh gym/temp cathedral. Someone had suggest that we put the goals down and shoot hoops after the wedding. I am mostly ready except for the tiny things like the vest and tie thing and the cuff links. It's 11:15 am. We don't take pics until 12pm so we wait(me and the best man) in the small weight gym they have.People are still working out so it is strange to be sitting on a leg extension in a tux with old rich people goofing off and training wrong. I get up several times to pace and kill some time. The soon to be legal wife is getting ready upstairs. I have to go to the bathroom. I debate and say what the hell. Everything in this chruch is nice-really nice. Luckily the bathroom has no curtains facing the outside of the chruch where the people come in. If I stand up there is a chance I will be spotted. All is well and I reassemble the ensemble.Time passes and the wife emerges for the pictures. She looks great and the pics roll off. It is like a meet for sure, this would be the warmup for the squat. Warmups go well and the gear is fittting. It is ceremony time now so we all reset. I was unsure of how many would be there just to see it happen. They call us in and I step in the gymthedral and get overwhelmed at first with alittle heart stopage. There are at least 250 people. I calm myself just before the big squat. My name is called, no retreat from here on out. Second attempt, here she comes. The vows begin and her newphews who are ring bearers are jumping up and down and playing off to the side. They could care less. I don't look over because I know I will start laughin but I here them. Thump,giggle, pow, giggle. We have alittle fun as he reads off the pledges-cheish, death do you part etc. We both nod our heads on all except on the forgive each other for our faults. We both shake our head no. I can feel the crowd smiling. The final attempt is here, the ring. I get mine part off without hitch. She is good until she gets the ring. She goes to put it onand it stops a little past half knuckle. Close enough 2 to 1 decision from the judges. It is done.Off the to reception. This had to be one of best receptions I have been to. The food was mini hot dogs, hamburgers, taco dip, cookies and cake and lots of beer and wine. The guys brought me in some Captain Morgan but it got confiscated by the reception police. I go through 3 hours of meet and greet, first dances, mother in law dances and get one lousy mini hamburger. I ask at the end for some of my wedding cake and guess what. It is all gone!. We are saving the honeymoon for the summer but one of my clients got us a night at a nice hotel in town. We end up eating spicy raw fries adn macho nachos at a college joint called the Salty Nut Cafe. Since I had no cake, I had to get some sweets in so I walk down the convienence store and buy some little debbies-3 pack of doughnits, 1 star crunch, 1 frosted cake, 2 nutty buttys and a swiss roll for the wife. I have a xl shirt on which looks like a medium on me now. The Indian behind the counter rings me up and gives me the black porn bag full of Little Debbies. He then asks me, "RRR deez carbs goud for mussell building." I laugh and realize my shirt is way too tight.
My version of the 40 year old virgin.
Spud
Tuesday, February 24, 2009
2/19
Back to some training.
Monday--30 mins stairmaster
-No evening training
Tuesday-30 mins Stepmill.
I get on the stepmill as usual and go to put my ipod up and notice there is a note in the space. I open it up and it is from Jar Jar Gump. He says, "Spud, I am now world record holder. Level 13 manual for 35mins. Snow(his last name)I laugh at this because it is funny. I think touchette would be the right word. Jar Jar wins.
Wed am-30 mins stepmill
Wed Pm-I had to roll with squats again as I might not be able to train on Saturday.
-Buffalo bar with 2 blues per side. Went raw as i was not feeling the briefs tonight. Work sets, 325x2,415x2,505x1,added a pad 505x2, pulled pad and did 505x1 again. The first 505 sucked so I raised the pad and did 2 easy and then went back down and hit it Dave Tate style(drop and pop)
-Got the 154lb farmer's walk and did stiff legs for 8, then added a purple double up from the belt to the feet. 3x6 this way
-Rev hypers 3x8
-Spud Inc long ab strap pulldowns 3x8
The Wedding tommorrow.
Monday--30 mins stairmaster
-No evening training
Tuesday-30 mins Stepmill.
I get on the stepmill as usual and go to put my ipod up and notice there is a note in the space. I open it up and it is from Jar Jar Gump. He says, "Spud, I am now world record holder. Level 13 manual for 35mins. Snow(his last name)I laugh at this because it is funny. I think touchette would be the right word. Jar Jar wins.
Wed am-30 mins stepmill
Wed Pm-I had to roll with squats again as I might not be able to train on Saturday.
-Buffalo bar with 2 blues per side. Went raw as i was not feeling the briefs tonight. Work sets, 325x2,415x2,505x1,added a pad 505x2, pulled pad and did 505x1 again. The first 505 sucked so I raised the pad and did 2 easy and then went back down and hit it Dave Tate style(drop and pop)
-Got the 154lb farmer's walk and did stiff legs for 8, then added a purple double up from the belt to the feet. 3x6 this way
-Rev hypers 3x8
-Spud Inc long ab strap pulldowns 3x8
The Wedding tommorrow.
2/12
Wednesday
Wednesday Am-Stairmaster 30 mins-not hung over finally
Wednesday TrainingWe have been pulling on Wed but since Sat is M Day, I switched to squat and alot of chain. We did box with Buffalo bar and briefs. Started at 415x2/4 chain ,505x2/6 chain, 505x2/8 chain,595x2/10 chain, 685x1/11 chain(added a pad and knee wraps.
-Rev Hyper 3x12
THe last two sets were okay and came up good. I did not set them up well. My lower/mid back had been cramping some them the last couple of week. It makes it alittle uncomfortable. It felt really good to handle some much higher weights this night. I thought a couple of times that I shouldn't be training this heavy this close as something might happen and I would be hobbling down the aisle. I told Sue this and she said you are going down the aisle even if it's in a wheelchair. I also asked her the other night if this was like the mafia, the only way out is to die. She just peered up from her computer and said, "Yes" in a low but very stern mafia voice and then went back to what she was doing. I continued on eating peanut butter and almonds thinking about what I was getting myself into. THursday Am-Stepmill 30 mins
Wednesday Am-Stairmaster 30 mins-not hung over finally
Wednesday TrainingWe have been pulling on Wed but since Sat is M Day, I switched to squat and alot of chain. We did box with Buffalo bar and briefs. Started at 415x2/4 chain ,505x2/6 chain, 505x2/8 chain,595x2/10 chain, 685x1/11 chain(added a pad and knee wraps.
-Rev Hyper 3x12
THe last two sets were okay and came up good. I did not set them up well. My lower/mid back had been cramping some them the last couple of week. It makes it alittle uncomfortable. It felt really good to handle some much higher weights this night. I thought a couple of times that I shouldn't be training this heavy this close as something might happen and I would be hobbling down the aisle. I told Sue this and she said you are going down the aisle even if it's in a wheelchair. I also asked her the other night if this was like the mafia, the only way out is to die. She just peered up from her computer and said, "Yes" in a low but very stern mafia voice and then went back to what she was doing. I continued on eating peanut butter and almonds thinking about what I was getting myself into. THursday Am-Stepmill 30 mins
2/10
Monday
Monday Am 30mins on the stairmaster-still hung overTraining
-We did some reverse band with a different set up. The green bands were doubled over with a shorter set up so the bands totally let off the last couple of inches at the top. We used 425 and then added chains. I did 3 chainx3 and 4chainx3 off the chest and then added a two board for 5 chainx3, 7 chainx1 and then slid off the bench on the second rep. I tried 8 chain x1 but missed on the left arm lockout.
Went back down to 6 chain x2 or 3 with the two board-doubled a purple over the power rack and used the Monster Multi Strap for over head extensions for 4 setx 10
-With the same set up as above we did some standing rows 3x8
-Green band overhead press for 3x8
-Standing cable curl overhead 3x8
Tuesday AM30mins stairmaster-still slightly hungover but my bong pipe eyes have cleared up now.
Monday Am 30mins on the stairmaster-still hung overTraining
-We did some reverse band with a different set up. The green bands were doubled over with a shorter set up so the bands totally let off the last couple of inches at the top. We used 425 and then added chains. I did 3 chainx3 and 4chainx3 off the chest and then added a two board for 5 chainx3, 7 chainx1 and then slid off the bench on the second rep. I tried 8 chain x1 but missed on the left arm lockout.
Went back down to 6 chain x2 or 3 with the two board-doubled a purple over the power rack and used the Monster Multi Strap for over head extensions for 4 setx 10
-With the same set up as above we did some standing rows 3x8
-Green band overhead press for 3x8
-Standing cable curl overhead 3x8
Tuesday AM30mins stairmaster-still slightly hungover but my bong pipe eyes have cleared up now.
2/9/09
Saturday
Saturday am-stepper for 30 mins
Training-Straight Pulling from the floor. Raw with belt. Worked up to 405x3x2,455x3x2,495x3x2,600x3.I was very pleased with Sat. I hooked gripped all sets adn had no problems holding on to the bar.
-Box jumps 3x5 reps-one leg pistols 4x8 per leg-Rv hypers 3x15
Sunday-Super hung over staimaster for 25 mins.
Well, I was going to just go to dinner with my friends and have a couple of beers. They originally wanted to do a bachelor party but I refused beacause I always drink too much and end up where I shouldn't be. The dinner and a few beers was good and I was on track to get out unscathed but a fwe beers later and it was over again. I sort of knew it but pretending was fun. we hung out at reataurant for along time and during this time they did one shot down me(usually its about 6 or 7 by this time) Some chicks were right behind us all night wanting out seats at the bar but we ignored them. Usually, I am courteous abut thing like that but they decided to get rude about the seats so we protested and sat our fat asses in them for most of the night. After much badgering about going to the booby club, I finally relented and off we went. It was very crowed but we found a table by the stage and then the lap dances started. I was just content to sit and watch the fun but it was not to be with my friends. THe next thing it was 800am and the alarm went off. I know it was to be a hard day so I made sure to schedule 3 training sessions the day before. I thought this would thwart my attempts to not stay out late. The cardio was the harest though, I got down some DIrty(local nitric oxide product. It was nasty and I felt alittle throwup on the way down. I them layed over the top of the stairmaster and hung on for 25 mins. I felt better but moved sluggishly and my eyeballs looked like I was hitting the bong pipe. After I got off and took a shower I felt alot better-5 hours later I finally get home and lay in my chair th erest of the afternoon.
Saturday am-stepper for 30 mins
Training-Straight Pulling from the floor. Raw with belt. Worked up to 405x3x2,455x3x2,495x3x2,600x3.I was very pleased with Sat. I hooked gripped all sets adn had no problems holding on to the bar.
-Box jumps 3x5 reps-one leg pistols 4x8 per leg-Rv hypers 3x15
Sunday-Super hung over staimaster for 25 mins.
Well, I was going to just go to dinner with my friends and have a couple of beers. They originally wanted to do a bachelor party but I refused beacause I always drink too much and end up where I shouldn't be. The dinner and a few beers was good and I was on track to get out unscathed but a fwe beers later and it was over again. I sort of knew it but pretending was fun. we hung out at reataurant for along time and during this time they did one shot down me(usually its about 6 or 7 by this time) Some chicks were right behind us all night wanting out seats at the bar but we ignored them. Usually, I am courteous abut thing like that but they decided to get rude about the seats so we protested and sat our fat asses in them for most of the night. After much badgering about going to the booby club, I finally relented and off we went. It was very crowed but we found a table by the stage and then the lap dances started. I was just content to sit and watch the fun but it was not to be with my friends. THe next thing it was 800am and the alarm went off. I know it was to be a hard day so I made sure to schedule 3 training sessions the day before. I thought this would thwart my attempts to not stay out late. The cardio was the harest though, I got down some DIrty(local nitric oxide product. It was nasty and I felt alittle throwup on the way down. I them layed over the top of the stairmaster and hung on for 25 mins. I felt better but moved sluggishly and my eyeballs looked like I was hitting the bong pipe. After I got off and took a shower I felt alot better-5 hours later I finally get home and lay in my chair th erest of the afternoon.
Friday, February 6, 2009
Wed PM thru Friday
Wed PM-Standing cambered bar good mornings-worked up to 5platesx3 per set with a close stance
-Reverse hypers 3x15
-Hack Squat worked up to 4 plates per sidex 6 reps
-Standing Ab Pulldowns with seated row handle
Thursday AM -30 mins stepmill
Thursday Training-Lat Pulldowns with Fat bar 8x8
-Seated shoulder press using Nebula Leg Press 6x5
-KB windmills 12kg,16kg,24kg,28kg x 3 per arm
-KB armbars 12kg,16kg,20kg,28kg,32kgx5 per arm
-20kg Bear Crawls from one end of gym and back with 3 or 4stops per trip
Friday Am-30 mins stairmaster
Training is going well. I have not upped the volume yet and I am not sure if I would add that much in anyhow. I will continue to up the main work weights as I go along from week to week. We are still in what I would call the strength gain phase. This will be 4-6 more weeks of work and then the fine tuning will begin. I think after a heavy band cycle I will have a clearer indicator of where I am and what will have to change from then on out. Other then that, wverything is rolling great. We did the first run through for the wedding and it was good. I was in my usual attire-sweats and Elite hoodie. They did not say anything but I caught a couple of glances from time to time.I will have to kneel for a few minutes and I think this interesting to see me painfully trying to get in position. I would have simply refused at 300lb and would have required my Hoveround scooter just to get down the aisle. This will be some tradition and some not so traditional wedding. I still hold out hope that Oatmeal(her most favorite cat in the world) will fill in for me and I could just meet everyone at the reception.
One more step
SPUD
-Reverse hypers 3x15
-Hack Squat worked up to 4 plates per sidex 6 reps
-Standing Ab Pulldowns with seated row handle
Thursday AM -30 mins stepmill
Thursday Training-Lat Pulldowns with Fat bar 8x8
-Seated shoulder press using Nebula Leg Press 6x5
-KB windmills 12kg,16kg,24kg,28kg x 3 per arm
-KB armbars 12kg,16kg,20kg,28kg,32kgx5 per arm
-20kg Bear Crawls from one end of gym and back with 3 or 4stops per trip
Friday Am-30 mins stairmaster
Training is going well. I have not upped the volume yet and I am not sure if I would add that much in anyhow. I will continue to up the main work weights as I go along from week to week. We are still in what I would call the strength gain phase. This will be 4-6 more weeks of work and then the fine tuning will begin. I think after a heavy band cycle I will have a clearer indicator of where I am and what will have to change from then on out. Other then that, wverything is rolling great. We did the first run through for the wedding and it was good. I was in my usual attire-sweats and Elite hoodie. They did not say anything but I caught a couple of glances from time to time.I will have to kneel for a few minutes and I think this interesting to see me painfully trying to get in position. I would have simply refused at 300lb and would have required my Hoveround scooter just to get down the aisle. This will be some tradition and some not so traditional wedding. I still hold out hope that Oatmeal(her most favorite cat in the world) will fill in for me and I could just meet everyone at the reception.
One more step
SPUD
Wednesday, February 4, 2009
Mon Thru WEd..
Monday AM-NO cardio
MOnday PM
Sort of a deload week but I was feeling good so I went alitlle heavy on dumbells off slight incline. Work sets 105x10, 125x10, 150x10,125x somewhere around 20. This felt better then it has since the quad tear a year and half ago.
-Band pushdowns green 20 regualr, 20 overhead for 3 rounds.
-Cable side abs 3x10 per side. Leah was doing these with no so great form so I showed her how to do them alittle better and did some sets. I don't know how much the accomplish but at least you can look at yourself in the mirror.
-Green band face pulls 3x10
-Spud INc Towel Strap curls 3x8
-Can't remember if I did some back work or not.
Tuesday am-stairmaster 30 mins
Wed Am-Argued with myself as usual about getting up and doing my cardio. I went through two snooze alarms in the process but finally got up and did my job. -Stairmaster 30mins
THe wedding is closing in and is only a week and a half off. We have to go to the court house tommorrow and make it legal first. I am not nervous yet but I am sure as we go there tommorrow the reality will set in more. I managed to get out of all the marriage meetings with Priest and weekend retreats which I really forgot about until Sue mentioned it to me the other day. Hey, if they ain't asking about it, I ain't. I am all about getting it done at this point. My friends have settled on dinner this weekend and no bachelor party which is good. I am sure they will try to sway me late Saturday night but I will not drink much so that will make it easier to get away with. Sue is fine with a bachelor party but I have been to enough of them and I always got drunker the bachelor with only my brain like a scratched CD. I can remember bits and pieces but mostly it just keeps skipping and not playing those memories. Probablly a really good thing.
It's a nice day for...a White Wedding-Billy Idol
Spud
MOnday PM
Sort of a deload week but I was feeling good so I went alitlle heavy on dumbells off slight incline. Work sets 105x10, 125x10, 150x10,125x somewhere around 20. This felt better then it has since the quad tear a year and half ago.
-Band pushdowns green 20 regualr, 20 overhead for 3 rounds.
-Cable side abs 3x10 per side. Leah was doing these with no so great form so I showed her how to do them alittle better and did some sets. I don't know how much the accomplish but at least you can look at yourself in the mirror.
-Green band face pulls 3x10
-Spud INc Towel Strap curls 3x8
-Can't remember if I did some back work or not.
Tuesday am-stairmaster 30 mins
Wed Am-Argued with myself as usual about getting up and doing my cardio. I went through two snooze alarms in the process but finally got up and did my job. -Stairmaster 30mins
THe wedding is closing in and is only a week and a half off. We have to go to the court house tommorrow and make it legal first. I am not nervous yet but I am sure as we go there tommorrow the reality will set in more. I managed to get out of all the marriage meetings with Priest and weekend retreats which I really forgot about until Sue mentioned it to me the other day. Hey, if they ain't asking about it, I ain't. I am all about getting it done at this point. My friends have settled on dinner this weekend and no bachelor party which is good. I am sure they will try to sway me late Saturday night but I will not drink much so that will make it easier to get away with. Sue is fine with a bachelor party but I have been to enough of them and I always got drunker the bachelor with only my brain like a scratched CD. I can remember bits and pieces but mostly it just keeps skipping and not playing those memories. Probablly a really good thing.
It's a nice day for...a White Wedding-Billy Idol
Spud
Monday, February 2, 2009
Wed thru Sun
Wed am- No cardio.
Wed PM. I got stuck at the store till late and was not goiing to train but when I got to the gym, I felt like getting some work in.
_4 inch box pulls. These went okay.Sort of sluggish. Srarted work sets at 405x3, 495x3x3 sets.-
Reverhypers 4x15
-Spud Inc Long ab straps pullsdowns. 3x15
Thur am-30 mins stepmill
Thur Pm-Chest supported rows 4x8
-one arm shoulder press off the Powersystems squat machine.3x50lbx6 reps
-Shrugs off Hack squat machine 4 sets x 2 plates per side
-3 sets of 50 reps with the 70lb dumbells off incline bench
-I think I did close stance pulldowns again for 4 sets?
Friday AM30 mins stepmill
Sat am30mins stepmill
Training.We did reverse band squats again with the green band slip knotted so you get all the weight at the top and about 100-150 off the bottom. Briefs only off box.-Started work sets st 775x2, 865x2,955xmiss(got it most of the way up but it was ugly and I was off balance halfway through it,just sucked all around), went back down to 865x2. The reps were cleaner and faster then last week so I will say that is a good couple of weeks worth.
-Reverse Hypers 3x15
-Ab stuff 4 sets.
Sunday am-one hour stepmill on manaul at level 9 for the last 15 minutes.
So I get this call last Friday from the older lady that helps us out at the gym by working a few hours a week. She is also one of my long time clients. She is a very good person but not exactly up to date on alot of things in the fitness industry. She calls me and tells me about a guy named Gunnar who called wanting a wheelbarrow for his gym out in LA. I said what was his last name because there aren't too many Gunnars out there. I can't remember the guy's last name so I look it up and ask her again. Was it Gunnar Peterson, the celebrity trainer? She goes YES, YES. I tell her he trains stars like Bruce Willis etc. So he wants a wheelbarrow and she calls him back to tell him we can do it and she asks who is going to use it and he says Sly Stallone for one and then names a few other people. He then goes on to say how he loves the straps which is really cool. It is just funny how Randi had no idea who he was and that most of the rest of the world has seen him on TV or heard about him. You just never know who is going to call. I never would have guessed he was using our products but is nice to know.
You never know who is watching your next moves.
Spud
Wed PM. I got stuck at the store till late and was not goiing to train but when I got to the gym, I felt like getting some work in.
_4 inch box pulls. These went okay.Sort of sluggish. Srarted work sets at 405x3, 495x3x3 sets.-
Reverhypers 4x15
-Spud Inc Long ab straps pullsdowns. 3x15
Thur am-30 mins stepmill
Thur Pm-Chest supported rows 4x8
-one arm shoulder press off the Powersystems squat machine.3x50lbx6 reps
-Shrugs off Hack squat machine 4 sets x 2 plates per side
-3 sets of 50 reps with the 70lb dumbells off incline bench
-I think I did close stance pulldowns again for 4 sets?
Friday AM30 mins stepmill
Sat am30mins stepmill
Training.We did reverse band squats again with the green band slip knotted so you get all the weight at the top and about 100-150 off the bottom. Briefs only off box.-Started work sets st 775x2, 865x2,955xmiss(got it most of the way up but it was ugly and I was off balance halfway through it,just sucked all around), went back down to 865x2. The reps were cleaner and faster then last week so I will say that is a good couple of weeks worth.
-Reverse Hypers 3x15
-Ab stuff 4 sets.
Sunday am-one hour stepmill on manaul at level 9 for the last 15 minutes.
So I get this call last Friday from the older lady that helps us out at the gym by working a few hours a week. She is also one of my long time clients. She is a very good person but not exactly up to date on alot of things in the fitness industry. She calls me and tells me about a guy named Gunnar who called wanting a wheelbarrow for his gym out in LA. I said what was his last name because there aren't too many Gunnars out there. I can't remember the guy's last name so I look it up and ask her again. Was it Gunnar Peterson, the celebrity trainer? She goes YES, YES. I tell her he trains stars like Bruce Willis etc. So he wants a wheelbarrow and she calls him back to tell him we can do it and she asks who is going to use it and he says Sly Stallone for one and then names a few other people. He then goes on to say how he loves the straps which is really cool. It is just funny how Randi had no idea who he was and that most of the rest of the world has seen him on TV or heard about him. You just never know who is going to call. I never would have guessed he was using our products but is nice to know.
You never know who is watching your next moves.
Spud
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