Tuesday stepper 30 mins
Monday Training-raw board and softy pad work. 365x3/3b, 405x3/2b,455x3/1b, 495x2x4sets and 495x3 with the softy pad.(it is a 1 and half fot pad that completely gives but it makes me feel better and i focus more then just straight to the chest)
-tricep pressdown using the smith machine and a monster and a mini doubled over the top of the smith machine 4 or 5 sets
-then I sat on the floor and did pulldowns to the chest in the smith machine with the same bands 4 sets
-rear delts and curls on the seated row using the upperbody strap 3 each.
Spud
Tuesday, April 21, 2009
Monday, April 20, 2009
Several Training Posts.
Saturday
Sat-no cardio
Sunday 1 hour stepmill
Monday 30 mins stepmill
Terrible day squatting is about all I can say. I gorged on Friday night on doughnuts and chocolate and did no cardio on Saturday morning. The gorging has helped me to have a better day training in the past and I thought it would be the same here. The plan was to do a couple of singles with the suit on at 1000 plus. This was not to be. I warmed up good and took my time. I worked up to 775x1 with briefs on and then suited for 865x1 with the straps down. I then jumped straight to 1005.I made three single attempts with it. Each rep was extremely hard to get out of the rack. The first one was barely a quarter squat so. The secnod was better and litlle deeper but I picked it up too high on my trap. The third was was much better and came up fast. Still high though.
-3 sets of rev hyper
-300lb chain 1/3mile for punishment
My suits need some tightening here and there but I will have to ride with them one more week and then deload. I have to go to the Master's Nationals in two weeks to help the guys out so I will be
Wednesday and Thursday
Wednewday cardio-30 mins stepper
Thursday 30 minis stepmill
Friday 1 hour stepmill
Wed Training
-Speed somewhat pulls off floor raw. 495x5,545x5x3 sets all with hook gripNot much to say on this. Some good, some bad
.-Rev hyper 4x10
-One legged assisted pistols 3x8 per leg
-4 sets leg extensions
Thursday pump work
-3 sets hangin abs
-3 sets of dumbell obliques
-slight incline dumbells presses 65sx20,80sx20,105sx20,125sx25
-rollin dumbell triceps 65sx10x5 sets then one set for 20 reps-ez curls for 3sets-cable curls 3 sets
-seated rows using reb hyper with band attached for weight and used upper body strap to pull with.
Monday Night of a thousand shirt changes
With no cardio and good eating all day long, I went into training thinking I would have a good day. Well, it was not. My 56 is not fitting on the sleeves with the arms jacked so I had to just pull it on. The sleeves are alittle long and slide down the first set of 635x1/two board.I had a bunch of elobow pain so I decided to go up to a 58. I slid on easier butis too loose in the chest plate. I got 725x1/one board but not like I would like. Not happy, I pulled the 58 off and went back to a 56 and did 725x1/1board harder then the first one. I went one more with a soft pad at 725 and sort of got it so I don't really count it.
THen I decided to do some 4 board with the shirt on and that sucked too 675x1 and some piece reps with a closer grip. Waited a second and tried 600 with the pinky on the ring for 3 I think but I was toast way before this. So I pulled the shirt off and did 405x11 off the softy pad. I am having some of the same problems I had in the past with heavier weights and lockouts so I have to find out how to fix them. Weight is holding at 245 still.
Tuesday-back to the cardio grind with 30mins on the stepmill.
Spud
Sat-no cardio
Sunday 1 hour stepmill
Monday 30 mins stepmill
Terrible day squatting is about all I can say. I gorged on Friday night on doughnuts and chocolate and did no cardio on Saturday morning. The gorging has helped me to have a better day training in the past and I thought it would be the same here. The plan was to do a couple of singles with the suit on at 1000 plus. This was not to be. I warmed up good and took my time. I worked up to 775x1 with briefs on and then suited for 865x1 with the straps down. I then jumped straight to 1005.I made three single attempts with it. Each rep was extremely hard to get out of the rack. The first one was barely a quarter squat so. The secnod was better and litlle deeper but I picked it up too high on my trap. The third was was much better and came up fast. Still high though.
-3 sets of rev hyper
-300lb chain 1/3mile for punishment
My suits need some tightening here and there but I will have to ride with them one more week and then deload. I have to go to the Master's Nationals in two weeks to help the guys out so I will be
Wednesday and Thursday
Wednewday cardio-30 mins stepper
Thursday 30 minis stepmill
Friday 1 hour stepmill
Wed Training
-Speed somewhat pulls off floor raw. 495x5,545x5x3 sets all with hook gripNot much to say on this. Some good, some bad
.-Rev hyper 4x10
-One legged assisted pistols 3x8 per leg
-4 sets leg extensions
Thursday pump work
-3 sets hangin abs
-3 sets of dumbell obliques
-slight incline dumbells presses 65sx20,80sx20,105sx20,125sx25
-rollin dumbell triceps 65sx10x5 sets then one set for 20 reps-ez curls for 3sets-cable curls 3 sets
-seated rows using reb hyper with band attached for weight and used upper body strap to pull with.
Monday Night of a thousand shirt changes
With no cardio and good eating all day long, I went into training thinking I would have a good day. Well, it was not. My 56 is not fitting on the sleeves with the arms jacked so I had to just pull it on. The sleeves are alittle long and slide down the first set of 635x1/two board.I had a bunch of elobow pain so I decided to go up to a 58. I slid on easier butis too loose in the chest plate. I got 725x1/one board but not like I would like. Not happy, I pulled the 58 off and went back to a 56 and did 725x1/1board harder then the first one. I went one more with a soft pad at 725 and sort of got it so I don't really count it.
THen I decided to do some 4 board with the shirt on and that sucked too 675x1 and some piece reps with a closer grip. Waited a second and tried 600 with the pinky on the ring for 3 I think but I was toast way before this. So I pulled the shirt off and did 405x11 off the softy pad. I am having some of the same problems I had in the past with heavier weights and lockouts so I have to find out how to fix them. Weight is holding at 245 still.
Tuesday-back to the cardio grind with 30mins on the stepmill.
Spud
Monday, April 13, 2009
Wed and Saturday.
Wednesday and Saturday
Wednesday 30mins stepmill
Thursday 30 mins stepmill
Friday NO cardio
Saturday 45 mins stepmill
Sunday 1 hour stepmill
Monday No cardio
Wed Training-Beat up and planned on squatting on Saturday so I just did a couple thuings
-Chain drag around the gym
-rev hyper 4x20
-Long ab strap 6x10
Thursday-Too much stuff going on to do my pump up thing and Friday I had to go to Savannah to check on another business venture I am getting into like I need somethng else to do. Saturday Training -Squats full gear. I got a 56 ace suit in to use and I thought it would be tough to go on but it went up decent. I will have to get a few minor adjustment to it. I worded up to 725 in briefs, then suit straps down for 865x1, Straps up for 955x1x2 sets. The first one was terrible. This was the first time in a suit since the...you know..complete shredding of my quad tendon two years ago. It came up bad and was just bad all around. I followed none of basics and got too hyped. I sat down composed myself and thougth about what I was doing wrong. The second one I came back calm and just did the work. Smooth and fast this time. Alittle high but I will take it. Next week I will go up and try some bigger numbers.
Rev hyper 1x50
Punchin the clock
Spud
Wednesday 30mins stepmill
Thursday 30 mins stepmill
Friday NO cardio
Saturday 45 mins stepmill
Sunday 1 hour stepmill
Monday No cardio
Wed Training-Beat up and planned on squatting on Saturday so I just did a couple thuings
-Chain drag around the gym
-rev hyper 4x20
-Long ab strap 6x10
Thursday-Too much stuff going on to do my pump up thing and Friday I had to go to Savannah to check on another business venture I am getting into like I need somethng else to do. Saturday Training -Squats full gear. I got a 56 ace suit in to use and I thought it would be tough to go on but it went up decent. I will have to get a few minor adjustment to it. I worded up to 725 in briefs, then suit straps down for 865x1, Straps up for 955x1x2 sets. The first one was terrible. This was the first time in a suit since the...you know..complete shredding of my quad tendon two years ago. It came up bad and was just bad all around. I followed none of basics and got too hyped. I sat down composed myself and thougth about what I was doing wrong. The second one I came back calm and just did the work. Smooth and fast this time. Alittle high but I will take it. Next week I will go up and try some bigger numbers.
Rev hyper 1x50
Punchin the clock
Spud
Friday, April 3, 2009
Wednesday and Thursday
Wednesday 30mins stepmill
Thursday 30 mins stepmill
friday 30 mins stepmill
Wednesday training-2nd week of brief work. Same sort of patterm as last week, just alitte more volume. 725x5, 810x3,905x3(knee wraps),810x5(knee wraps)
-Rev hypers 4x12
The squatting went well. Most were alittle Spud high but 2 out of 3 on the 905 and 3 out 5 on the last set of 810 were good. This matched my best brief onlys when i weighed 285-300lb. I am still having some set up issues out of the rack and abs not being tight and pushed out at the start but it is getting better. I have a new ACE suit i will throw on in a couple of weeks to see what is going on. Hopefully, I will get some of the kinks worked out when I start this.
Thursday Pump
-Spud Inc Long ab strap pulldowns 5x10
-Fat handle v grip 8 sets of pulldowns
-blue band pushdowns 4x25 supered with cybex curls 4x20
-Cable sides and fronts supered together for 4x20 each exercise
-banded Shoulder press addind a band each set. 4 or 5 sets ending with 5 reps on the last couple of sets.
On a side note, Dale, one of the SCB team hit his first grand Wednesday night. Very proud of this kid. Nice work Dale
Too tired to write
Spud
Thursday 30 mins stepmill
friday 30 mins stepmill
Wednesday training-2nd week of brief work. Same sort of patterm as last week, just alitte more volume. 725x5, 810x3,905x3(knee wraps),810x5(knee wraps)
-Rev hypers 4x12
The squatting went well. Most were alittle Spud high but 2 out of 3 on the 905 and 3 out 5 on the last set of 810 were good. This matched my best brief onlys when i weighed 285-300lb. I am still having some set up issues out of the rack and abs not being tight and pushed out at the start but it is getting better. I have a new ACE suit i will throw on in a couple of weeks to see what is going on. Hopefully, I will get some of the kinks worked out when I start this.
Thursday Pump
-Spud Inc Long ab strap pulldowns 5x10
-Fat handle v grip 8 sets of pulldowns
-blue band pushdowns 4x25 supered with cybex curls 4x20
-Cable sides and fronts supered together for 4x20 each exercise
-banded Shoulder press addind a band each set. 4 or 5 sets ending with 5 reps on the last couple of sets.
On a side note, Dale, one of the SCB team hit his first grand Wednesday night. Very proud of this kid. Nice work Dale
Too tired to write
Spud
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