8/10/2009 10:08:29 AM -
Saturday
Saturday 45 mins stepmill, Sunday 2plates sled drag for 10 laps. Goal was to go nonstop in 50 mins. It took 60mins. Saturday-Training started out good with some camberbar suspended gms. I did alot of warmup sets all close stance. Things were good till 2 and half plates then the addbutter flared up. I tried a couple more but it would not go. Did a few deads at 315 and taped out of that. -Did a few sets of rev hyper before adn after.-worked on assisted one legged pistol squats for about 10 sets of mostly 12-15 on the left and 8-10 on the right. Did some sets holding onto a bar and some with green band slip knotted over the top of the smith machine.
8/7/2009 10:12:48 AM -
Wednesday and Thursday.
Wed, Thur Friday 30 mins stepmill-Got back really late from the store so I did not get any squats or pulls in so I did 8 sets of 25 two leg and 1 set of 25 per leg on the rev hyper.-Thought I would give the two small 300lb chains a whirl pulling them together. Got about a 1/3 of way aroung the gym and could not move them together anymore. I then took turns dragging each one around. I would pull one for 50-70 yards, walk back and get the other one with the rest being the walk back. This took along time and I was spent and high as a kite when done. Thursday-3 laps upperbody sled with 2 plates. first lap all press and flyes, second al pulls backwards and the third was a mix. I thought about a couple of options here-1 was 3 more upper laps and be done or 1 lap again alternating pulling the two small chains. I took two and paid for it as it took twice as long and I had to rest on each drag. Terrible choice but I slept great. Saturday I will give the squatting another go. Got it worked on by my mistress massage therapist who stood on my hammy adductor and glutes for pretty much a hour. The rest of the time she had me on my back with the bad leg pinned up by my head. Her sister held my leg in so mistress could hook and try to untangle the mess that is my addbutter right now. I told her this was not my idea of a threesome.
8/4/2009 2:04:01 PM -
Monday
Tuesday cardio 30 min stepmillMOnday-Reverse Grip raw off the softee pads again. Worked up to 405x3, 455x1, 405x 4 or 5-Pinky grip four board 315x10,365x8, 405x5-Seated military lockouts at eye level. worked up to 275x5-Hammer pullover machine 3 or 4 sets. Not enough ass to hold me down so I had to use the seat belt.
8/3/2009 9:45:23 AM -
Saturday
Saturday and Sunday 1 hour each day on stepmill. Monday NO cardio. Saturday training-Startet with 4 set of rev hyper-Still figthing with the addbutter thing. Tried a couple of squats with the guys but knew I would be out at two plates so I went off to another rack and did alot of 135lb close stance to get some work in. the sets were 5,10,15,20,25,50.-Close ham glute raise which ironically does not bother it. 4x8-rev hyper one leg for 25 each leg, then did 50 more two leg. -Lotso of stretching and helping the guys out who are preparing for a meet in Sept.-Things seem to be healing up some. My massage therapist literally stood on my adductor and hamstring for 30 minutes before it started to release. I think maybe a week or two more and I can go back to reular squatting. In the meantime, I will try some different things and see what happens.
7/31/2009 9:05:12 AM -
Wed and Thur
Cardio stuffwed 30 min, thur 30 mins , friday 35 mins all on stepmill. Wednesday -Still fighting with the addbutter strains so it was some light deadlifting close stance 315x3x4-hack squat to the bottom to stretch it out some. did 7 or 8 sets ending with 3 plates per side. -1x100 with rev hyper. 80 reps two leg, 10 each leg one legged rev hyperThursday-started wtih y raises(that's what i call them) on incline with 10lb x 20 repsx 5 rounds-one arm rope pulls downs whole laying sideways on a incline bench. this was sent to be by matt who just completed his first bb show with shelby doing his diet. 4 rounds x 10-15 per round-dumbell flat at 6 reps per set with 35s,45s,55s, 65s, 75s, 85s. -then started with 100sx6,90s, 80s, 70s, 60s, 50s. -the did 45s for 50 reps on decline adn flatx 2rounds.-then rigged up revhyper with 150lb and a purple band looped on each side then a upperbody strap through the band. layed on the ground adn did a pull over/tricep pushdown. sort of tough. 4 or 5 rounds-several sets of swings worked on the good morning style. kinda got it on a couple of occasions but will have to work on it. maybe 10 sets of 8 i thinkDale crushed the chain record by over a minute to 7:22. I could not believe it but there it was. It will take awhile to get close to that so I did two rounds in alittle over 20mins to wear me out.
7/28/2009 2:54:21 PM -
Monday
No cardio MondayTuesday 30 mins stepmill-Training-reverse grip bench worked up to 405x5,x4,x4 off the softee marshmellow pads-fat bar standing press from pin alittle below chin level. worked up to 215x5 or so then back down some. my strict press ain't what it used to be.-over head tricep set up with upperbody strap adn reverese hyper. sat on bench to reach straps then did. 145lbx x 8-10x4 sets-then layed back on bench and did and pull over/pull down across the chest. liked this move alot 4 sets
7/26/2009 10:14:20 AM -
Wednesday, Thursday and Saturday
Cardio-wed and thur stepmill 40mins, Friday 35 mins stepper. Wednesday-Lots of pain from my rereinjured hammy addbutter so I did a few sets of box squats with the buff bar. Worked up to 3 platesx8, x3 reps then the pain set in so I quit there.-Light Pulls with 3 platesx5 reps for 3 sets-Rev hyper for 1x100-Leg press really wide with 2 plates. 8 reps per set with a stop on the pins for stretching out the injured area and alittle blood pump-One lap prowler push with 90lb and one gimp 300lb chain drag.THursday Kb Volume day-Floor press starting with 8kg,12,16,20,24,28,32x20 reps each. 40kgx15, 48kgx8.-KB death row 5per arm switchin arms each size kb and then restarting the opposite arm at the beginning of each round. 5 rep, 6 reps, 7 reps, 8 reps. Then did 10reps per arm from the 8kg to the 48kg-Kb get up situps 8-10 per arm starting with the 8kg and working up to the 28 or 32kb.-THen took 24kg and did 8reps per arm of pulling the kb into a press position and rolling back to the floor. Lots of lats, shoulder and bicep work.Saturday-Had to go to a Kb seminar that donnie t put on and work and booth and ended up helping out with the teaching so I had to come in early adn dragged sled with 2 and half plates for 6 forward and 1 pull backwards. Sunday-Decided to see if I could beat the new chain time around the building. one warm lap with 2 plates on the sled. Then pulled the chain in 8mins 28sec missing the best time by 3 or 4 seconds. I only stopped 3 times I think so maybe I can get it to 8mins 15 secs or alittle less then 8. We'll see. Then did two more laps with the sled to finish it off.
7/21/2009 9:54:17 AM -
Monday
Tuesday 35 mins stepmillMonday -barbell rows 135x8x2,185 same,225,same,275same,315 same,365x8-Banded chest standing pec crossovers/green band with jump rings as handles 4x8-over head one arm tricep ext with same set up alternated with standing curls for 3 rounds-standing military 145x8x2,195x8x1,145x20-incline dumbell 70s, 80s, 100s,x 20 per set 10 elbows tucked, 10 flare on each set.So we got a new guy from Jersey. He is Doc Ithink or retired. Anyhow, he seems like a good guy adn is a bench only dude which is good. Another challenge for the old dudes is how I sees it. The first night I see this guys he has the haircut like Pauly on the Sopranos and he comes in a Bada Bing tank top. I kept waiting on heyyyy or a ohhhh drug out in a thick accent. He also brought his own board. It looks like he will fit right in the misfit mix. he brought his own board in the first night so I wasnt sure if he was going to board press or dispense with a beating or shakedown.
Spud
