7/20/2009 10:28:36 AM -
Saturday
Sat 45mins and Sunday 40mins stepmillSaturday -Tried something different this time. Rev band good mornings with the buffalo bar. Set of 5 with 425,515,605. 3 with 695, 2x775. Each set would take a couple to get comfortable enough to get down.
-same set up with close stance squats 3platesx10,4 plates x8, 5 plates x3. I felt my mamy glute thing pop again so I canned it there
.-did 3 sets of cossack squats to try and loose it up-1x100 rev hyper.
Hobbled home for the day. Stretched, iced and put the massager on it for some time. Loosened up enough to do cardio on Sunday which helped out alot. It may not be as bad the last time two years ago before I ripped the quad off. We'll see. Other then that I really enjoyed the rev band good mornings. I have always been pretty good at them so I doubt if there be much transfer for me but they were fun to do.
7/17/2009 2:34:16 PM -
Wednesday and Thursday
CardioWednesday 25 min,THur40 mins, Friday 35 mins all Stepmill
Wednesday
-Dragged the chain for 3 laps until I looked like Frank Mir getting up from his knockout and asking what happened.
THursday High rep Training
-Hooked up Long ab strap to rev hyper with seated row handle and did standing rows. 6 setsx25
-Suspension strap pushups alternated tucked elbow with flareed elbows set of 20 reps each for 3 or 4 rounds
-Swiss bar seated military press 138lbx20repsx5 sets. Alternated grips eahc round
-Quarter dips 5 sets of 20
-Ran the Rack on curls 5 reps per weight worked up to 100lb. Mostly just hammer arm swing at the end.
7/14/2009 3:28:31 PM -
MOnday
No cardio Monday as I took a morning off.
But I did 40 mins stepper on TuesdayMOnday Training
-Fat bar floor press 165x8x2,205x8x2,255x8x2, 305x8x2, 365x8,395x4 or 5, 435x1 Hung it up there.
-Rusty's or Tate presses sort of. 35s 45s, 55s,70s for 8-10, one set of military with 45s for 40 or 50
-Strive machine preacher curls 4 seets-5 sets of 2 on the assisted negative pull up. Had never really done it like this before so I stole it from Selkow's log. Thanks Dude.
7/13/2009 10:36:22 AM -
Wednsday, Thursday and Saturday
Cardio WorkMOnday,Tuesday, THursday 30 minutes stepmill/stepperFriday 45 mins stepmillSaturday 60 mins stepmillSunday 6laps with two plates
Wednesday-Brief squats on box with buff bar and reverse band(monster minis) Triples to 775, 865x2, 965x1(this one was hard as I froze about half way up(sort of like the '05 Arnold with 1058. felt my ribs and midback starting to stretch more then usual but the bar startted moving finally and I finished the rep)
-4 inch box pulls conventional 405x5, 405x10-Rev hypers 1x150
Thursday-Hi rep stuff assised pullups machine x10,x20,x50,x50
-Decline press 135lbx10,20,50,50
-12kg see saw press x25, 16kgx25 per armx 2 sets
-Saturday-High pulls 135x5x3,185x5x3,225x5x3 sets,275x5x2 sets
-405 power shrugs with straps 2x20reps
-smith machine clean and jerks 5 or 6 sets x 5 per leg
-rev hypers 5x10 before and 3x10 after
7/7/2009 9:35:47 AM -
Monday
-Went alittle heavier this week to test the pec out. Raw, no board. 315x8,365x5,405x3,455x1-Seated fat bar shoulder press. 125x8,175x8,225x8,275x4, 175x20
I think
-Seated french press with Spud Inc Jump rings using a purple band wrapped around the bottom of a bench.This was alittle harder then I thought. 3x8
-Stood on purple band and did one arm curls 3x8 per arm
-Took same set up and threw it over the rack and did some seated chest pulls. 3x10
Monday, July 20, 2009
Monday, July 6, 2009
Wed, Thur and Sat the fouth training.
7/6/2009 9:51:26 AM -
Saturday the Fourth Training.
-Well, holidays is holidays and most everyone was gone except for me, Dale and Barry so that's how it went. We did box squats raw with the cambered bar and blue bands over the plates. -415x3x5sets. dropped the pad down about 3 sets in and it was alot tougher. -Fat Bar high rep deads with straps-set of 30- and 35. I was shooting for 50 but my neck locked up and I got a severe headache so that was the end of that.-Then lunged with 3 chain attached to the Spud Pull harness around the building. Now I remember what 300lb felt like and it was hard not to sit down and keep my low back from cramping. Usually it takes 15 minutes but with the harness and chains, it took 30 minutes I think.Cardio- 30 mins treadmill on 15% incline on Saturday and Sunday-Back to the stepmill on 30mins
7/3/2009 8:54:50 AM -
Wednesday and THursday Training.
Treadmill on 15% incline for 30 minutes on Thursday adn Friday. Took off WedWednesday-Wasn't feelin and squattin or pullin so I did alot of leg pressing. Close stance 13 plates a side for sets of 5, 10, 15, 15,15-Dropped the weight to 8 plates a side and did wide stance stops on the pins for sets of 5, 10, 15.-106lb kb swings 3 sets of 25-Blu3 band squats 3x20 fast -rev hyper 1x50ThursdayHigh rep work nothing heavy-Seated rows 2 sets of 25, 3 sets of 50-Fat bar press 100lb bar for set of 10, 20, 50, 50-Fat bar standing military sames breakdown, 10, 20, 50, 50-15 minutes of one arm snatch with the 36lb. first set 3mins(phone rang), second set 5mins,third set 4mins, forth set 3 mins. My left hand tore open at two places on the second set but it was done so I just kept going with it. I kept switching hands every 10 reps. End result was 300 plus snathces. Today my neck is pretty cranked up so tomm should be great. I will feel like I have been in a car wreck and using a neck brace. -
Saturday the Fourth Training.
-Well, holidays is holidays and most everyone was gone except for me, Dale and Barry so that's how it went. We did box squats raw with the cambered bar and blue bands over the plates. -415x3x5sets. dropped the pad down about 3 sets in and it was alot tougher. -Fat Bar high rep deads with straps-set of 30- and 35. I was shooting for 50 but my neck locked up and I got a severe headache so that was the end of that.-Then lunged with 3 chain attached to the Spud Pull harness around the building. Now I remember what 300lb felt like and it was hard not to sit down and keep my low back from cramping. Usually it takes 15 minutes but with the harness and chains, it took 30 minutes I think.Cardio- 30 mins treadmill on 15% incline on Saturday and Sunday-Back to the stepmill on 30mins
7/3/2009 8:54:50 AM -
Wednesday and THursday Training.
Treadmill on 15% incline for 30 minutes on Thursday adn Friday. Took off WedWednesday-Wasn't feelin and squattin or pullin so I did alot of leg pressing. Close stance 13 plates a side for sets of 5, 10, 15, 15,15-Dropped the weight to 8 plates a side and did wide stance stops on the pins for sets of 5, 10, 15.-106lb kb swings 3 sets of 25-Blu3 band squats 3x20 fast -rev hyper 1x50ThursdayHigh rep work nothing heavy-Seated rows 2 sets of 25, 3 sets of 50-Fat bar press 100lb bar for set of 10, 20, 50, 50-Fat bar standing military sames breakdown, 10, 20, 50, 50-15 minutes of one arm snatch with the 36lb. first set 3mins(phone rang), second set 5mins,third set 4mins, forth set 3 mins. My left hand tore open at two places on the second set but it was done so I just kept going with it. I kept switching hands every 10 reps. End result was 300 plus snathces. Today my neck is pretty cranked up so tomm should be great. I will feel like I have been in a car wreck and using a neck brace. -
Wednesday, July 1, 2009
Spam bots and trainin'
I aplogozie for not posting but part of it is not my fault at least the last couple of weeks. It seems my training blog was labeled as a spam bot or sometihng of this nature. I could not pull it up at all. Don't know how that happened but I am sure it is sabotage from somewhere out there. Anyhow, I had to click through a couple of links to find this out. Apparently you have to send a message back to some one somewhere who evalutates and decides if your spam bot log is a real person or not. Since spam bots can't figure this out and on the help page they say you have to do this proceedure as obviously you are not a bot and are a "real human" if you are viewing and sending this message to a real person then I was readily assured I was in fact a real human. It took and week or two to get my blog back up. I had Sue check it out too. Maybe you have to go through the proceedure twice to double prove you are not a spam bot and in fact a real person. So I am back now. I think as long as I don't get labeled as a viagra/cialis levitra spam I will be good.
The logs are jumbled as I just copied and pasted them. Enjoy June....
Spud
6/30/2009 1:08:03 PM -
Monday.
MOnday and Tuesday 30mins treadmill steep inclineMonday-raw board work. The pec is feeling better so I did alittle work. 405x5x3 sets wtih the 2 board-85s slight incline dumbell press 3 sets of 20-rollin triceps 45s x20reps x3 sets-100 lb plate seated front raise 3x8reps-faces pulls 3x20-1 set kb beat over rear delt raise.
6/28/2009 3:56:14 PM -
Saturday
My plan was to do five laps with the 300lb chain Sunday but I woke up Saturday morning not really wanting to squat or pull so I decided this would kill both-cardio and lower work. I got alittle later start then I wanted about 7:15 or so. I had done 3 laps the previous Sunday and it was tougher then I thought but it was also on a empty stomach and I had alot to eat on Saturday. This round was coming off a low carb day and a empty stomach, well I had one bite of a Tiger's Milk bar and some NO BS preworkout to pump alittle more blood. I got out there and about lap 3 the old lady came out and asked it I would be done soon so she could bring kb class outside. I didn't really answer as doing only 4 laps was lookin and feelin' like a real possiblity. Lap 4 would turn out to be the easiest lap as I paced it off in 50 steps and break and switching from frowards to backwards dragging. This is a much better way to pull this thing or in general then all out one way. I got to the end of lap 4 and did not see her outside so I knew she understood my compulsion to do the fifth lap and pulled on. I am sure the class wa happy as well as they got to stay in the a/c and get punished. Most everyone said I was pale even though my head and neck were burnt. Once I ate alittle, I worked the rack and had to get in the strongmen's ass outback as 3 or 4 of them have been sneaking in and hauling ass without paying. Never understood the disrespect, at least sober. Go to someone's place, use their shit that they did not pay for themselves and at least not offer to pay. I am a softee and would have worked a better deal but instead it was a train and dash like when you were in high school or college and did that shit at 3am while you were drunk. No excuse mind you but that is what it reminded of. To make up for my younger days, I leave alittle extra when we eat out.I guess if you don't make a stand all the time, you will get some crap like that. Anyhow, five laps of chain dragging for 2 hours will piss anyone off and they got my point. I felt like a dad scolding kids.Sunday 40mins boring stepmill
6/26/2009 1:10:26 PM -
Wednesday and Thursady
My father had his knee rereplaced on Monday so no training just watching him wrile in pain. It brought back some unpleasantness from my own quad reattachment surgery. He ia doing well and should be home in a few days. Cardio-MOnday no cardio-Tuesday Wed, Thur friday stepmill and stairmaaster 30 mins each day. Wednesday training-Conventional pull 405x8x3 sets. 1 with belt two without-safety bar box close stance 405x8x2-hangin abs 3 sets of 8, heavy sides x8 per side, 100s,125s,150sThursday-band pull apart for 4 rounds on 15-one arm green band chest pulls 3 rounds x8 per arm-wide grip and narrrown grip pulldowns 10 sets total-Pushups off the straps sets of 30 reps with 15 elbows tucked and 15 with elbows flared x 2 rounds, purple band aroud back for sets of 10- 5 tucked, 5 flare x 2rounds-100s dumbell press for 1x 30 reps rotating tucked with flared. -3 laps of upperbody sled dragging 45lb and 25lb rotating:-iron cross-static rotator-rotator pulls-rear delt-curl-backwards row-tricep ext overhead -tricep kickback-chest flyes-chest press-front raises
6/22/2009 9:56:17 AM -
Thursday
Friday 30 mins stepper Saturday OffSunday Drug 30lb chain for 3 lapsThursday rep stuff-tried something alittle different-incline press 135x10x10sets with 30 sec rest per set-Barbell row same-Log press(log only) 10 sets of 10 with 30 sec rest-Did the new Rkc snatch test of 50 reps per arm with a 24kg under 5 minutes. This was much faster then I thought at 3 min 32 sec. The wife had her first mini triathelon Sat so I supported her and was the go fetch dude but it is alot easier then powerlifting. She wanted to prove her point that you can do this without running, biking or swimming event training all the time. Her goal was 2 hours, she was right under that. She may have swam 7 or 8 times total just to learn the technique, some indoor running and only 2 trips of biking of riding the actual course. The rest was made up with 3 days a week of kb class, 3 weight training sessions with me, and some odds and ends stuff like dragging the 300lb chain around the gym and some prowler work. The results was a 500meter swin in 15 minutes, 14 plus mile bike in 1 hour 7 mins and less then 30 minutes on a 3 mile run. Just sometihng alittle different that all of us could do if we put our minds to it. Her next goal is to get back to a pl meet and put us some decent numbers.
6/18/2009 7:27:00 AM -
Wednesday
Tuesday night I decided to try the Nordic track Incline Trainer Ihave at the other store. I did twenty minutes and it was tough. Normally, I hate treadmills but this one goes upto 40degree incline so you feel like you are hiking a mountain. I did not make it to 40 as 20degrees was quite enough. Wed- 30 mins stepmillTHur-30 mins bikeWed training. Repeat of last week with the Safety bar setup except for close stance ass to grass squats. Kept the weights lighter then previous week and higher rep range. Raw no gear. 325x5, 415x10, 505x10. I thought 20 would be in the cards but 10 was more then enough with the close stance. Still I was good with this. I am still working on relearning my body after the 280 plus years. THe pickups are all different. The weights hit you differently on the body. This has turned out to be a whole new experience. THere is no magic, only consistent hard work and trying new things adn having the gumption to go in other not so tried and true directions. -Lunge around building 1 lap 15 minutes -closer stance band pull throughs with a blue doubled up. Much harder then normal wide one with a longer distance to pull. 3x8-rev hyper 1x50
6/16/2009 7:21:59 AM -
Monday
Tuesday-very reluctantly did 30 mins on the stepmillMOnday -I haven't benched since I tore alittle of the pec a few weeks back. I decided to give it a go stopping it about a inch above the chest instead of sinking in like normal. no bifg weights or board but this135x6x2,185x6x2,225x6x2,275x6,315x6, 365x4-Flat dumbell 50sx15,70sx15, 105sx12-purple band pushdowns with side in each hand supersetted withPurple band standing pulls to chest 2 nonstop rounds of 10-12 each way for 3 sets total.
6/15/2009 9:16:24 AM -
Saturday
Cardio-friday 30 mins stepmill-Saturday 30 mins Stepper-Sunday 30 mins stepper-Off MOnday cardioSaturdau training-Buffalo bar with heavy chain and raw box 325x5/6 chain, 5reps with 8 chain,5 reps with 10 chain-4 inch box pulls 1x15 conventional-rev hypers 1x50
6/11/2009 6:34:57 AM -
Wednesday
THe Angry Troll showed up to train again. HIs thing this time was the new Elite Troll and how they stole his name(we have been calling him this for 8 or 9 years since Fat Adam came up with it) and how he should get compensated for it. Maybe they should have a troll off battle. THey both love gossip and shit stirring so it would be a great battle. I will give the Angry Troll the advantage for the moment as he says and does some of the most off the wall things. Except for the mohawk and goatee, the Angry Troll really looks like a troll, 5'5 maybe, large overgrown back like a turtle shell. Walks to the side just like the troll on the movie 300. He has a constant blinking and cheek twitch. Very very loud and obnoxious if you don't know him which also adds to the troll lore. This is also the same one engaged(sort of) to the Viagra Princess. Put it this way, Ben(our inhouse school resource officer-I called him Bend OVer except lately it Ben,let's just be friends for lack of deal closing if you know what I mean) sees and deals with all kind of bs at work and just in general in the community as a officer and even he says the Angry Troll says the most f'ed shit he has ever heard. Training wise we did assisted satefy bars squats where you place a barbell on the other side of where the bar will be about waist high. After you get the bar picked up you grab the barbell on the other side for support. As you decend, you use your arms to help support you and give you some stabilty in the hole. With this exercise, you can sit way back like you had briefs on and do more weight. As you squat, your arms extend and you will come forward some which will hold the safety bar in place then squat back up. It's kind of like another version of the belt squat belt in what it does. I think its great for raw squatting, getting the right feel of pushing back on a regular squat and it smashes your hammies and glutes. -415x5x2, 505x5x1, 595x5, 685x3 all raw with knee wraps on the last two sets.-set up my shrug contraption on a jump streth platform with purples quaded up. Sets of five off platform, then added a 45lb bumper x5, then 2 45lb x5, then 3 45lbx5, then 4 45lbx5, then a 35lb bumper on top for for. Basically, off the top of the feet. -Rev hypers 1x50 light weight -On a side note, we just got the new shipment of kbs in with the new 48kg size added in. Elite should have them available by next week.
6/10/2009 11:51:49 AM -
MOnday
Cardio stuffSat no cardioSun 30 minutes stepperMOnday 3 lap with prowlerTuesday 30mins stepmillWednesday two laps with 300lb chainMOnday Training-Squat bar floor press 145x6x3,195x6x3, 235x6x3, 285x6x2,325x6-Slight incline dunbell 60s, 70s,80s,90s,100s x15 per set-Assited pullup 5 sets-bradford presses worked up to 145x6 perside of head-standing ab 5 sets.
Wednesday adn Thursday
Cardio Stuff-Tuesday, THursday stepmill 30 mins-Friday 30 min stepperWed Training-Raw cambered bar box with blue band wrapped over the top of the weights325x3x2,415x3x2,505x2x2-Convertional racks 405x3,495x3,585x3-Alternating Barbell lunges 135lb for 5 reps per leg x 3 rounds-rev hypers 1x50Thursday Training-Machine pulldowns adn Long ab strap pulldowns supersetted 6roundsx8-10 per exercise.-Machine tricep pushdowns 5x10-Light incline press 145lbx25repsx 3roundsStill trying to not piss off my pec off too much till it heals good-one lap with the chain(300lb)
6/2/2009 7:46:20 AM -
Saturday and Monday
Saturday stepmill 30minsSunday 7 laps sledMOnday and Tuesday 30 minutes stepmillSaturday-Raw box with cambered bar 325x5,415x5,505x5,595x5-Raw pull conventional 335x3, 425x3m 515x3,605x1-Rev hypers 3x10MOnday-Light floor press 165x6x3,205x6x3,255x6x2-light incline press 45s,55s,65s, 75sx15-20 per set-75sx15 per arm dumbell row-purple band doubled over 3 sets-light flyes 3 sets-blast strap pec stretches. The pec is still funky so I just did some blood pumpin work. I figured since I tore the pec some I would get some questions but so far nada.
The logs are jumbled as I just copied and pasted them. Enjoy June....
Spud
6/30/2009 1:08:03 PM -
Monday.
MOnday and Tuesday 30mins treadmill steep inclineMonday-raw board work. The pec is feeling better so I did alittle work. 405x5x3 sets wtih the 2 board-85s slight incline dumbell press 3 sets of 20-rollin triceps 45s x20reps x3 sets-100 lb plate seated front raise 3x8reps-faces pulls 3x20-1 set kb beat over rear delt raise.
6/28/2009 3:56:14 PM -
Saturday
My plan was to do five laps with the 300lb chain Sunday but I woke up Saturday morning not really wanting to squat or pull so I decided this would kill both-cardio and lower work. I got alittle later start then I wanted about 7:15 or so. I had done 3 laps the previous Sunday and it was tougher then I thought but it was also on a empty stomach and I had alot to eat on Saturday. This round was coming off a low carb day and a empty stomach, well I had one bite of a Tiger's Milk bar and some NO BS preworkout to pump alittle more blood. I got out there and about lap 3 the old lady came out and asked it I would be done soon so she could bring kb class outside. I didn't really answer as doing only 4 laps was lookin and feelin' like a real possiblity. Lap 4 would turn out to be the easiest lap as I paced it off in 50 steps and break and switching from frowards to backwards dragging. This is a much better way to pull this thing or in general then all out one way. I got to the end of lap 4 and did not see her outside so I knew she understood my compulsion to do the fifth lap and pulled on. I am sure the class wa happy as well as they got to stay in the a/c and get punished. Most everyone said I was pale even though my head and neck were burnt. Once I ate alittle, I worked the rack and had to get in the strongmen's ass outback as 3 or 4 of them have been sneaking in and hauling ass without paying. Never understood the disrespect, at least sober. Go to someone's place, use their shit that they did not pay for themselves and at least not offer to pay. I am a softee and would have worked a better deal but instead it was a train and dash like when you were in high school or college and did that shit at 3am while you were drunk. No excuse mind you but that is what it reminded of. To make up for my younger days, I leave alittle extra when we eat out.I guess if you don't make a stand all the time, you will get some crap like that. Anyhow, five laps of chain dragging for 2 hours will piss anyone off and they got my point. I felt like a dad scolding kids.Sunday 40mins boring stepmill
6/26/2009 1:10:26 PM -
Wednesday and Thursady
My father had his knee rereplaced on Monday so no training just watching him wrile in pain. It brought back some unpleasantness from my own quad reattachment surgery. He ia doing well and should be home in a few days. Cardio-MOnday no cardio-Tuesday Wed, Thur friday stepmill and stairmaaster 30 mins each day. Wednesday training-Conventional pull 405x8x3 sets. 1 with belt two without-safety bar box close stance 405x8x2-hangin abs 3 sets of 8, heavy sides x8 per side, 100s,125s,150sThursday-band pull apart for 4 rounds on 15-one arm green band chest pulls 3 rounds x8 per arm-wide grip and narrrown grip pulldowns 10 sets total-Pushups off the straps sets of 30 reps with 15 elbows tucked and 15 with elbows flared x 2 rounds, purple band aroud back for sets of 10- 5 tucked, 5 flare x 2rounds-100s dumbell press for 1x 30 reps rotating tucked with flared. -3 laps of upperbody sled dragging 45lb and 25lb rotating:-iron cross-static rotator-rotator pulls-rear delt-curl-backwards row-tricep ext overhead -tricep kickback-chest flyes-chest press-front raises
6/22/2009 9:56:17 AM -
Thursday
Friday 30 mins stepper Saturday OffSunday Drug 30lb chain for 3 lapsThursday rep stuff-tried something alittle different-incline press 135x10x10sets with 30 sec rest per set-Barbell row same-Log press(log only) 10 sets of 10 with 30 sec rest-Did the new Rkc snatch test of 50 reps per arm with a 24kg under 5 minutes. This was much faster then I thought at 3 min 32 sec. The wife had her first mini triathelon Sat so I supported her and was the go fetch dude but it is alot easier then powerlifting. She wanted to prove her point that you can do this without running, biking or swimming event training all the time. Her goal was 2 hours, she was right under that. She may have swam 7 or 8 times total just to learn the technique, some indoor running and only 2 trips of biking of riding the actual course. The rest was made up with 3 days a week of kb class, 3 weight training sessions with me, and some odds and ends stuff like dragging the 300lb chain around the gym and some prowler work. The results was a 500meter swin in 15 minutes, 14 plus mile bike in 1 hour 7 mins and less then 30 minutes on a 3 mile run. Just sometihng alittle different that all of us could do if we put our minds to it. Her next goal is to get back to a pl meet and put us some decent numbers.
6/18/2009 7:27:00 AM -
Wednesday
Tuesday night I decided to try the Nordic track Incline Trainer Ihave at the other store. I did twenty minutes and it was tough. Normally, I hate treadmills but this one goes upto 40degree incline so you feel like you are hiking a mountain. I did not make it to 40 as 20degrees was quite enough. Wed- 30 mins stepmillTHur-30 mins bikeWed training. Repeat of last week with the Safety bar setup except for close stance ass to grass squats. Kept the weights lighter then previous week and higher rep range. Raw no gear. 325x5, 415x10, 505x10. I thought 20 would be in the cards but 10 was more then enough with the close stance. Still I was good with this. I am still working on relearning my body after the 280 plus years. THe pickups are all different. The weights hit you differently on the body. This has turned out to be a whole new experience. THere is no magic, only consistent hard work and trying new things adn having the gumption to go in other not so tried and true directions. -Lunge around building 1 lap 15 minutes -closer stance band pull throughs with a blue doubled up. Much harder then normal wide one with a longer distance to pull. 3x8-rev hyper 1x50
6/16/2009 7:21:59 AM -
Monday
Tuesday-very reluctantly did 30 mins on the stepmillMOnday -I haven't benched since I tore alittle of the pec a few weeks back. I decided to give it a go stopping it about a inch above the chest instead of sinking in like normal. no bifg weights or board but this135x6x2,185x6x2,225x6x2,275x6,315x6, 365x4-Flat dumbell 50sx15,70sx15, 105sx12-purple band pushdowns with side in each hand supersetted withPurple band standing pulls to chest 2 nonstop rounds of 10-12 each way for 3 sets total.
6/15/2009 9:16:24 AM -
Saturday
Cardio-friday 30 mins stepmill-Saturday 30 mins Stepper-Sunday 30 mins stepper-Off MOnday cardioSaturdau training-Buffalo bar with heavy chain and raw box 325x5/6 chain, 5reps with 8 chain,5 reps with 10 chain-4 inch box pulls 1x15 conventional-rev hypers 1x50
6/11/2009 6:34:57 AM -
Wednesday
THe Angry Troll showed up to train again. HIs thing this time was the new Elite Troll and how they stole his name(we have been calling him this for 8 or 9 years since Fat Adam came up with it) and how he should get compensated for it. Maybe they should have a troll off battle. THey both love gossip and shit stirring so it would be a great battle. I will give the Angry Troll the advantage for the moment as he says and does some of the most off the wall things. Except for the mohawk and goatee, the Angry Troll really looks like a troll, 5'5 maybe, large overgrown back like a turtle shell. Walks to the side just like the troll on the movie 300. He has a constant blinking and cheek twitch. Very very loud and obnoxious if you don't know him which also adds to the troll lore. This is also the same one engaged(sort of) to the Viagra Princess. Put it this way, Ben(our inhouse school resource officer-I called him Bend OVer except lately it Ben,let's just be friends for lack of deal closing if you know what I mean) sees and deals with all kind of bs at work and just in general in the community as a officer and even he says the Angry Troll says the most f'ed shit he has ever heard. Training wise we did assisted satefy bars squats where you place a barbell on the other side of where the bar will be about waist high. After you get the bar picked up you grab the barbell on the other side for support. As you decend, you use your arms to help support you and give you some stabilty in the hole. With this exercise, you can sit way back like you had briefs on and do more weight. As you squat, your arms extend and you will come forward some which will hold the safety bar in place then squat back up. It's kind of like another version of the belt squat belt in what it does. I think its great for raw squatting, getting the right feel of pushing back on a regular squat and it smashes your hammies and glutes. -415x5x2, 505x5x1, 595x5, 685x3 all raw with knee wraps on the last two sets.-set up my shrug contraption on a jump streth platform with purples quaded up. Sets of five off platform, then added a 45lb bumper x5, then 2 45lb x5, then 3 45lbx5, then 4 45lbx5, then a 35lb bumper on top for for. Basically, off the top of the feet. -Rev hypers 1x50 light weight -On a side note, we just got the new shipment of kbs in with the new 48kg size added in. Elite should have them available by next week.
6/10/2009 11:51:49 AM -
MOnday
Cardio stuffSat no cardioSun 30 minutes stepperMOnday 3 lap with prowlerTuesday 30mins stepmillWednesday two laps with 300lb chainMOnday Training-Squat bar floor press 145x6x3,195x6x3, 235x6x3, 285x6x2,325x6-Slight incline dunbell 60s, 70s,80s,90s,100s x15 per set-Assited pullup 5 sets-bradford presses worked up to 145x6 perside of head-standing ab 5 sets.
Wednesday adn Thursday
Cardio Stuff-Tuesday, THursday stepmill 30 mins-Friday 30 min stepperWed Training-Raw cambered bar box with blue band wrapped over the top of the weights325x3x2,415x3x2,505x2x2-Convertional racks 405x3,495x3,585x3-Alternating Barbell lunges 135lb for 5 reps per leg x 3 rounds-rev hypers 1x50Thursday Training-Machine pulldowns adn Long ab strap pulldowns supersetted 6roundsx8-10 per exercise.-Machine tricep pushdowns 5x10-Light incline press 145lbx25repsx 3roundsStill trying to not piss off my pec off too much till it heals good-one lap with the chain(300lb)
6/2/2009 7:46:20 AM -
Saturday and Monday
Saturday stepmill 30minsSunday 7 laps sledMOnday and Tuesday 30 minutes stepmillSaturday-Raw box with cambered bar 325x5,415x5,505x5,595x5-Raw pull conventional 335x3, 425x3m 515x3,605x1-Rev hypers 3x10MOnday-Light floor press 165x6x3,205x6x3,255x6x2-light incline press 45s,55s,65s, 75sx15-20 per set-75sx15 per arm dumbell row-purple band doubled over 3 sets-light flyes 3 sets-blast strap pec stretches. The pec is still funky so I just did some blood pumpin work. I figured since I tore the pec some I would get some questions but so far nada.
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