Training

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