Monday
Tuesday stepmill 30 mins
Monday
-Dumbells row 50lb,65lb,75lb,95,105,120lb,150lb x 10 reps per set
-Dumbell incline 55lb,75lb,95,105lb,120x 15 per set
-36lb kb windmills and bent press 3x3 per set
Good Night
SPud
Tuesday, September 29, 2009
Monday, September 28, 2009
Saturday
Saturday chain drag. had not done this in awhile. 1st lap nonstop drag(first time doing this), 2nd lap lots of stops.
Sunday 3 mile run about 35 minutes. Monday off cardio
Saturday training
-3 set of hangin abs
-3 sets of reverse hypers
-Bodymasters box squat with bands. Started with 1 blue per sidex8, 2 bluex8,3 bluex6,4 bluex6,4 blue,1 greenx5
-Then did regular squats close stane as low as it would go with 1 bluex8,2 bluex8,2 blue,1 platex6, 2 blue,2 plates x6
-camberbar suspended gms extremely wide stance, barx5, 100lbx5,175x5,225x5
Still solid progress on the left leg. Sone minor pain but only about a 10th of what if was. I would give the left leg 60% for a number. Still think there is alittle more to break off but progress is progress.
Spud
Sunday 3 mile run about 35 minutes. Monday off cardio
Saturday training
-3 set of hangin abs
-3 sets of reverse hypers
-Bodymasters box squat with bands. Started with 1 blue per sidex8, 2 bluex8,3 bluex6,4 bluex6,4 blue,1 greenx5
-Then did regular squats close stane as low as it would go with 1 bluex8,2 bluex8,2 blue,1 platex6, 2 blue,2 plates x6
-camberbar suspended gms extremely wide stance, barx5, 100lbx5,175x5,225x5
Still solid progress on the left leg. Sone minor pain but only about a 10th of what if was. I would give the left leg 60% for a number. Still think there is alittle more to break off but progress is progress.
Spud
Friday, September 25, 2009
Mon, Wed and Thursday
9/25/2009 8:59:32 AM -
Wednesday and Thursday
Thursday stepmill 30 mins, friday stepper 30 mins
Wednesday-H squat started with one plate and did 6 lcose stance, 6 wide stance per set, 2 plates, 3 plates, 4 plates, 5 plates all same as first set
-conventional dead off platform with monster mini quad up. 135x3x3. Did this to test the adductor more. Seemed to go well. Not much pain
-rev hypre 3 sets of 12 wtih blue band instead of regular strap. Back blew up quick
-set up green band really low in power rack and did extremely wide stance gms with it. did two sets of 8 with green then did set of blue for 2x8.
Thursday
-10 sets of long ab strap pulldowns
-10 sets of 10 on assisted pullup machine. Started at bottom of stack and moved pin up one notch each set to make it narder
-Floor press off pads. Set mma mats to height that would have triceps planted on the ground to start. Much like a rack lockout only the pads are soft and absorb the load better. Started with 285x10x3, 335x8x3sets, 405x3x2 sets
-10 sets of jm ext off same pad set up with 135x10x10 sets. Used heart rate monitor and waited till HR came abck down to 95 or so before starting again.
9/23/2009 8:52:50 AM -
Monday
MOnday-talked myself out of cardio for a few mniutes more sleep. Wasn't worth it, felt like ass all day.
Tuesday -stepmill 30 mins
Wednesday-hasd to force myself up to get thecardio done. I was not thrilled about any of the the usual choices until I got to the gym and decided to RUN. Yes, I ran two miles this morning in about 22 minutes. Suck time, but for not running that far in over 10 years I will take that. Wasn't bad at all, the legs just kinda took off and kept going. My stride was itty bitty and I had to force myself to relax alot to open it up some. I just kept sweating even after my shower to the point where my shirt was sour and I had to get a new one.
MOnday-Raw chains with two board again. Dale is getting a new cycle started for his first meet at 275 in December so I just rolled in with that. We used the squat bar and Spud inc Ezloader(go to you tube and check it out of you have not seen it in action. It makes loading ridiculously easy and you can put up to 16 chain per side on them)-Bar weight was 275 and got crankin at 3 chainx3, 4 chainx3,5 chainx3,then jumped to 7 chain and barely got one, abck to 6 chainx3 easy(got my legs in this one)
-bar weight only close grip with 4 board. 415x3,435x3,475x3,515xmiss(totally brought it down wrong)
-Dale hit his first 595 close grip off the 4 board. he missed the first one becasue of putting the brakes on the way down. the second sttempt went better and he got it pretty easy. Big lift for him at such a lighter bodyweight. Good job.
-did some standing pulldowns 3x30-quarter dips 3x25
I got the link. One day I will learn how to embedd the vidhttp://www.youtube.com/watch?v=Kzv2-wJR4Sg
Spud
Wednesday and Thursday
Thursday stepmill 30 mins, friday stepper 30 mins
Wednesday-H squat started with one plate and did 6 lcose stance, 6 wide stance per set, 2 plates, 3 plates, 4 plates, 5 plates all same as first set
-conventional dead off platform with monster mini quad up. 135x3x3. Did this to test the adductor more. Seemed to go well. Not much pain
-rev hypre 3 sets of 12 wtih blue band instead of regular strap. Back blew up quick
-set up green band really low in power rack and did extremely wide stance gms with it. did two sets of 8 with green then did set of blue for 2x8.
Thursday
-10 sets of long ab strap pulldowns
-10 sets of 10 on assisted pullup machine. Started at bottom of stack and moved pin up one notch each set to make it narder
-Floor press off pads. Set mma mats to height that would have triceps planted on the ground to start. Much like a rack lockout only the pads are soft and absorb the load better. Started with 285x10x3, 335x8x3sets, 405x3x2 sets
-10 sets of jm ext off same pad set up with 135x10x10 sets. Used heart rate monitor and waited till HR came abck down to 95 or so before starting again.
9/23/2009 8:52:50 AM -
Monday
MOnday-talked myself out of cardio for a few mniutes more sleep. Wasn't worth it, felt like ass all day.
Tuesday -stepmill 30 mins
Wednesday-hasd to force myself up to get thecardio done. I was not thrilled about any of the the usual choices until I got to the gym and decided to RUN. Yes, I ran two miles this morning in about 22 minutes. Suck time, but for not running that far in over 10 years I will take that. Wasn't bad at all, the legs just kinda took off and kept going. My stride was itty bitty and I had to force myself to relax alot to open it up some. I just kept sweating even after my shower to the point where my shirt was sour and I had to get a new one.
MOnday-Raw chains with two board again. Dale is getting a new cycle started for his first meet at 275 in December so I just rolled in with that. We used the squat bar and Spud inc Ezloader(go to you tube and check it out of you have not seen it in action. It makes loading ridiculously easy and you can put up to 16 chain per side on them)-Bar weight was 275 and got crankin at 3 chainx3, 4 chainx3,5 chainx3,then jumped to 7 chain and barely got one, abck to 6 chainx3 easy(got my legs in this one)
-bar weight only close grip with 4 board. 415x3,435x3,475x3,515xmiss(totally brought it down wrong)
-Dale hit his first 595 close grip off the 4 board. he missed the first one becasue of putting the brakes on the way down. the second sttempt went better and he got it pretty easy. Big lift for him at such a lighter bodyweight. Good job.
-did some standing pulldowns 3x30-quarter dips 3x25
I got the link. One day I will learn how to embedd the vidhttp://www.youtube.com/watch?v=Kzv2-wJR4Sg
Spud
Monday, September 21, 2009
Saturday
Saturday Prowler 3 laps in 30 min with 1 plate per side. I have not done this in quite awhile. I keep my heart rate watch on and pushed until it got into the 160s then rested to the 130s and went again. I was surprised at the time. I thought they took alot longer.
Sunday 10 laps sled with 2 plates. Heart rate was keep in the 120s to 130s. This took about a hour 10 which is not bad.
Saturday Training-started with the 154lb farmers walk(homemade version) and did deads with one working my stance out into a sumo over 4 sets x5. the did both of them sumo for a few sets of 5.
-One leg step ups mostly working the left leg for 6 or 8 sets of 8 per leg
-2 sets of 30 on the rev hyper
.-box jumps 5 o6 sets of 5 going up alittle on each set.
-135 box squats x5 reps x 4 sets-Lots of stretching between sets. Still pain in the adductor area especially on the squats.
I was surprised I was able to do the box jumps. I felt like I had done alot of work and after getting home adn cutting the grass I took a look at my adductor and it was quite swollen. It looked like a extra ham had been sewn onto my leg. I guess that was alittel over doing it and the 10 laps on Sunday didn't help as much as I thought it would. Still tender today so I must be close to finishing it off.
Spud
Sunday 10 laps sled with 2 plates. Heart rate was keep in the 120s to 130s. This took about a hour 10 which is not bad.
Saturday Training-started with the 154lb farmers walk(homemade version) and did deads with one working my stance out into a sumo over 4 sets x5. the did both of them sumo for a few sets of 5.
-One leg step ups mostly working the left leg for 6 or 8 sets of 8 per leg
-2 sets of 30 on the rev hyper
.-box jumps 5 o6 sets of 5 going up alittle on each set.
-135 box squats x5 reps x 4 sets-Lots of stretching between sets. Still pain in the adductor area especially on the squats.
I was surprised I was able to do the box jumps. I felt like I had done alot of work and after getting home adn cutting the grass I took a look at my adductor and it was quite swollen. It looked like a extra ham had been sewn onto my leg. I guess that was alittel over doing it and the 10 laps on Sunday didn't help as much as I thought it would. Still tender today so I must be close to finishing it off.
Spud
Friday, September 18, 2009
Training catch up for the month
9/18/2009 10:09:29 AM -
Wednesday and Thursday
Wednesday No cardio, Thursday adn Friday 30 mins stepmillWednesdayLeg is feeling alot better so I did some good work considering the last two months of dealing with it. -Started with one legged squats(bodyweight only) with leg on stool. 7 or 8 sets of 8 reps per leg. As I warmed up I added in some light pulls. Then I rotated back and forth with the one legs working up to 350 for 2 on the dead. Still some bite in the leg but not near what it was. -Kb swings with the 24 and 28 kg for 4 or 5 sets of 10 per arm-bodymasters squat machine. This has a elevated platform so it is easier to do. Did 4 or 5 sets of 8-10 working up to 3 plates on each side. I could not even do this last week so that is alot of progress. -one leg rev hyper 4x10 per leg continuous.-rolled on the roller for about 5 minutes, then went home and did not sleep. Thursday-Decided I wanted to do over a thousand reps with the kb.-Started with blue band ab pull downs for 6 sets of 15-Then over tricep extension wit the blue and green band thrown over the top of a pulley and used a tricep bar in the bands. 8 sets of 15-Kb see saw press and did 20 per arm starting with 12, 16, 20, 24, 28, 32 kilo-Then set up circuit of incline barbell with 135lb, 16kg for snatches, 24kg for swings. ON each round I did 20 presss, 10 snatches per arm, 10 swings per arm for 60 reps around for 17 rounds. I put the heart rate watch on to keep track. Most sets ended with 160 range bpm, and I waited till it came down to 120 to start back up which took about 1.5 to 2 minuteskb wise 920repother reps 520I took this no/prohromone product called Methyl Mass from EST and had 2 scoops. It worked great until I had to go to bed. I tossed and turned and got only a couple of hours sleep
/15/2009 9:21:26 AM -
Meet and Monday
Sat. No cardio, Sunday 10 laps with sled-2 plates. MOnday No cardio, Tuesday 30 mins stepmillMonday-two board raw with lots of chains. warmup to 215 bar weight and 8 chains per side on the ezloader. did 3x3. dropped to one plate and 8 chain for 5.-four board close grip with no chian 365x5,405x5,455x3x2-barbell front raise worked upto 135x8,-barbell curls 4 sets-Long ab strap pulldwons mixed wtih standing machine pulldowns. 4 of eachSaturday was a good day in Rock Hill. I got roped into back spoting for all three flights of squats but that was fine. Most of the guys pr-ed on one lift or another mostly deads which was cool. Long day but fun.Congrats to the team.
9/11/2009 9:09:07 AM -
Wednesday and Thursday
Wed, thur,Friday 30 mins stepmill and stairmaserWed-same ole with the leg. do alot of regualr deads at 135,185 and 235. on one of the 235 i felt a roll in the hamstring. i was glad it finally rolled and popped some. i think it will have to pop alittle more before it will finally hela up to start training decent again. a small fist size brusing has started-did some close stance leg press working up to 6 or 7 plates for 8-10 reps. i did these to get it to pop somemore. -one leg rever hyper 4x20-25 per legThur-Circuit with bench(225), revrese grip barbell row(225) and seated military press(135) Started with 6 reps on each and worked up to 12 reps. then added weight to each-bench(315), row(315), military(185) and started wtih 3 reps on each and ending with 6 reps-heavy upper sled, 1 lap tricep ext with 3 plates, 1 lap with 2plate with bicep curls, then 3 plates for tricep again. 2 laps with strap over the shoulder.Rock Hill meet this weekend so we will see how the guys will do. Old dude, mike the mini gorilla and chancey po po are in action.
9/8/2009 2:19:12 PM -
Monday Labored Training
Sunday No cardio, Monday 45mins and Tuesday 40mins stepmill. Saturday-We had the Master's Nationals First Day at the gym so all I did was drag sled for 10 laps. I wore my frog shoes(vibram sprints) to see how they would hold up on that type of cardio. They were fine but my feet got alittle more tired and I thought I was getting a blister. It was a slightly difficult 10 this time. The show ran into the evening and ended about 8:30. The second day was at a local Harley spot and it rolled from 10am to 6p. I will say it was a excellent show with about 60 guys in it. All the guys at the gym showed great improvment with one of them winning the show. The first day was max log, max axle(knee high dead) and 300plus famers hold for time. One guy pulled 1050 and a 900 plus or two was also registered. Day two seemed like more max events car dead for reps, farmer walk for distance adn best time. stones on some very high platforms, keg lifts. and a truck/chain medley. Monday rep work at the store. Nobody came in so I did some kb rep work and pushups to pass the time. kb rows 16kgx10x10sets, 20kgx10x5 sets,24kg x10repsx5 rounds,28kgx10x5 sets.kb one arm floor press 16kg, 20kg, 24kg,28kg x10 per arm x 5 sets per armkb bottoms up press same floor press250 pushup in sets of 50. Kept a heart rate watch going this time to see where I was at on each set. Kinda weird doing this but I will see what it does for me training wise. Trying some new things(to me) out while this stupid addbutter heals up to where I can squat and pull decent.
9/4/2009 9:38:43 AM -
Wed and Thursday
Thursday 40mis, Friday 45mins stepmillWednesday-Two rounds with the chain. Very slow but my left leg was giving me a rough go so I could not push off on it too well. My right leg ended up doing most of the work and was jacked pretty good. Pulled alot backwards as this did not irritate it as much. -Rev hyper. 4x25, half with two legs and half with the left legThursday-Pulldowns with Lat Assassin bar(three grip bar like the swiss bar) did each grip for 3 sets going up after each round for 3 rounds-Used the same bar for overhead tricep extensions(like a rope or band ext wher eyou lean over adn push straight out) Rotated eacg grip for 3 sets at each weight for 4 rounds. -incline dumbell for 75lb x 4sets of 25-kb double snatch, then lower to clean position, rotate into a negative curl. 12kgx10repsx2 sets, same with 16kg, 20kg adn one round with the 24kg-Took 12kgs and went outside and did double snatches while walking around the building(1 lap)I got new vibram sprints up in NC last week and have been using them everyday to do cardio, drag chain adn training. I have wanted a pair for a year now but just didnt get them. They are great! I want to test them on deadlifting and squattin, but the addbutter is not allowing this yet. Of course, everyone thinks I am nuts for walking in them all day but got to keep it interesting if I can't squat or dead!If you guys like hard Kb training, we just put out a compliation of numerous workouts including a 1000 rep challenge. It is below if you want to check it out.
9/2/2009 12:21:08 PM -
A Few Days off
Tuesday Wed Cardio last week 30 mins stepmillThis week MOnday And Tuesday 45 mins, Wed 30 mins stepmillMe and the old lady took off for a couple days vacation to the mountains for her birthday and some downtime since we havent done anything in a year. I took her to a bed and breakfast out in the middle of nowhere off a freinds suggestion. It wasnt' too far from Asheville. Lots of sleep, movies on the computer and old SPud consumind about 8 to 10k in calories per day. Only one small salad the entire 4 days. Pizza, cookies, birthday cake everynight before bed. 8lb was the total for the trip. No I am back hitting the usual-salads, sweet potatoes and almonds. The gym or store did not burn down as i had envisioned numerous times and all was handled well. Monday work-softee pad bench. two softee pad 3s to 405,455x1,495x1. One softee drop set 405x4 or 5-jm barbell press 3x2 reps-2 pullups x8 rep neutral grip, then one set with mac and mike using the spud jump rings slip knotted and putting the hand through the loop-kinda like a towel pullup.
8/25/2009 10:38:21 AM -
Monday
Monday , Tuesday Stepmill 30 mins both light sessionsMOnday-Raw softee pad presses set of 6-10 with work sets of 365x6, 405x6x2, 315x20-dumbell front raise(1 45lb liek a regualr plate raise 3x20-one arm flat presses with 45lb 20 per armx 5 sets per arm-doubled up a blue band on the hammer row and did 6 setsx20
8/24/2009 3:27:38 PM -
Wednesday, Thursday and Saturday
Wed, thur and Friday and 30 mins am stepmill, sunday stepmill and one lap with chainWed-2 sets of 100 on the rev hyper-dragged 4 plates for 6laps- foam rolling and stretchThursaday-10 roundsx20 rep per exercise of hammer incline,assisted pullups, blast strap pushups, chain rear delts and supinating curls(yes, i said supinatin')-3 laps with 12kg doing 50 yards overhead hold, 50yards in the clean position, then 50 more yards of overhead hold, then a short break. could have done alittle mroe weight but didnt kwno wha to expect.Saturday-10 laps in 55 minutes with 2 plates pretraining(everything is pretrainin and healin right now)-training was 8 sets of 25 on the rev hyper. -lots of assisted squats between hypers and hlepin out. -then it was more mower pushin, weed eatin and other aeorbic chores around the house to finish the day off.
8/18/2009 10:58:41 AM -
MOnday
No cardio monday, tuesday 30 mins stepmillMOnday -Regualr bench, raw with two softee pads. 5s and 3s to 315, then doubles with 365,405,455(addbutter flared up so shut it donw there and went down to 405x8,10 i tihnk-4 or 5 sets of 6-8 on barbell front raise into a over head press-made up some strap,kb and green band where i layed a strap over a barbell in a rackand hook the band to the kb and then to the strap so it was like a crazy bell tihng you might say. then we tugged the rope like a standing pulldown. alittle tough at first but once you figure it out it was not too bad.
8/16/2009 4:07:44 PM -
Saturday
Saturday cardio 30mins stepmillSunday 5min warmup stepmill then two lap with the chain. 1st lap was a few seconds under 8 minutes and the second after laying on the pavement for a couple minutes was around 11 or 12 minutes. Still way too many stops on the first lap. Recovery is better, probablly should have not drank 7 or 8 beers the night before but it was a double birthday party so that means double beer drinking.Training pre-party was nothing but high rep stuff-135x100 on rdls-100 assisted bodyweight squats-mixed in 3 sets of 100 on the reverse hyper between the squats and rdls and helping the guys squat and prep for the upcoming meet in a few weeks.
8/14/2009 11:27:31 AM -
Monday, Wednesday, Thursday
MOnday off cardio, Tues, wed, thur, fri all 3on-35 minutes on the stepmill.MOnday-Steep incline 2 warmups each weight to 315x5, 31x3-back work 6 sets-light shoulder press -close grip 4 board 3 setsWednesday-several sets up to 315 deadlift-no weight box squats to stretch out the addbutter 5 or6 sets of 10-hack squat one leg most on the bad side. had to put a band over the back to lesseen to load for the first few sets. still was very painful.-one legged h squat machine. couple of plates as that was all the left leg would take. lowered very slowly, no ballistic action on this one. 4 or 5 sets of 8 a leg. Thursday-band cicuit of standing rows, pull aparts, overhead tricep, reverse curls and cable crossovers with bands. 20 reps per exercise for 15 rounds totalling 1500 reps nonstop. -then did 2 plates for 6 laps dragging forwards nonstop. i was going to do 8 or 10 but that would not have been recovery/rehab so i listened to myself adn backed off some. The thing about lifting heavy for so long is that when you get injured , you continue to pound yourself in other ways that aren't useful or productive. I know alot of you guys know what I am talking about here. The need for some type of hard work or just plain punishment never stops. If I can't lift heavy, then i will have the strongest cardio around, lowest bodyfat,strongest will of all. I know this is competition and ego but it drives nontheless. Now, I so focused on business that training has taken a back seat and timewise I devote most of my hours to this. My parents came by after one of my dad's appointments for his leg(which is doing well right now)and they hung out at the store for a hour or so. They ask me how things are going, what am I doing, normal parent stuff. Then my dad says "Son, you look real tired" and I go "really". Then my mom, say,"yeah you look tired and you eyes look hollow and purple around them." I am caught off guard but rightfully so but instantly I reply, I had some cathing up to do. I spent 10 years gettting drunk and chasing the two legged deer and then I spent 10 years powerlifting and being a fat, but happy, bastard. But I have been plowing away for two years straight since the accident. I tell the wife and she readlily agrees and says there was nothing she could say or do to slow me down. You were going no matter what. The last time I realized this, was the bodybuilding show and here I am again.Trading one obsession for another I suppose.I don't need xanax to sleep or get along with people anymore, but head dwon and driving ahead at 200 mhp is where I am at the moment.
Spud
Wednesday and Thursday
Wednesday No cardio, Thursday adn Friday 30 mins stepmillWednesdayLeg is feeling alot better so I did some good work considering the last two months of dealing with it. -Started with one legged squats(bodyweight only) with leg on stool. 7 or 8 sets of 8 reps per leg. As I warmed up I added in some light pulls. Then I rotated back and forth with the one legs working up to 350 for 2 on the dead. Still some bite in the leg but not near what it was. -Kb swings with the 24 and 28 kg for 4 or 5 sets of 10 per arm-bodymasters squat machine. This has a elevated platform so it is easier to do. Did 4 or 5 sets of 8-10 working up to 3 plates on each side. I could not even do this last week so that is alot of progress. -one leg rev hyper 4x10 per leg continuous.-rolled on the roller for about 5 minutes, then went home and did not sleep. Thursday-Decided I wanted to do over a thousand reps with the kb.-Started with blue band ab pull downs for 6 sets of 15-Then over tricep extension wit the blue and green band thrown over the top of a pulley and used a tricep bar in the bands. 8 sets of 15-Kb see saw press and did 20 per arm starting with 12, 16, 20, 24, 28, 32 kilo-Then set up circuit of incline barbell with 135lb, 16kg for snatches, 24kg for swings. ON each round I did 20 presss, 10 snatches per arm, 10 swings per arm for 60 reps around for 17 rounds. I put the heart rate watch on to keep track. Most sets ended with 160 range bpm, and I waited till it came down to 120 to start back up which took about 1.5 to 2 minuteskb wise 920repother reps 520I took this no/prohromone product called Methyl Mass from EST and had 2 scoops. It worked great until I had to go to bed. I tossed and turned and got only a couple of hours sleep
/15/2009 9:21:26 AM -
Meet and Monday
Sat. No cardio, Sunday 10 laps with sled-2 plates. MOnday No cardio, Tuesday 30 mins stepmillMonday-two board raw with lots of chains. warmup to 215 bar weight and 8 chains per side on the ezloader. did 3x3. dropped to one plate and 8 chain for 5.-four board close grip with no chian 365x5,405x5,455x3x2-barbell front raise worked upto 135x8,-barbell curls 4 sets-Long ab strap pulldwons mixed wtih standing machine pulldowns. 4 of eachSaturday was a good day in Rock Hill. I got roped into back spoting for all three flights of squats but that was fine. Most of the guys pr-ed on one lift or another mostly deads which was cool. Long day but fun.Congrats to the team.
9/11/2009 9:09:07 AM -
Wednesday and Thursday
Wed, thur,Friday 30 mins stepmill and stairmaserWed-same ole with the leg. do alot of regualr deads at 135,185 and 235. on one of the 235 i felt a roll in the hamstring. i was glad it finally rolled and popped some. i think it will have to pop alittle more before it will finally hela up to start training decent again. a small fist size brusing has started-did some close stance leg press working up to 6 or 7 plates for 8-10 reps. i did these to get it to pop somemore. -one leg rever hyper 4x20-25 per legThur-Circuit with bench(225), revrese grip barbell row(225) and seated military press(135) Started with 6 reps on each and worked up to 12 reps. then added weight to each-bench(315), row(315), military(185) and started wtih 3 reps on each and ending with 6 reps-heavy upper sled, 1 lap tricep ext with 3 plates, 1 lap with 2plate with bicep curls, then 3 plates for tricep again. 2 laps with strap over the shoulder.Rock Hill meet this weekend so we will see how the guys will do. Old dude, mike the mini gorilla and chancey po po are in action.
9/8/2009 2:19:12 PM -
Monday Labored Training
Sunday No cardio, Monday 45mins and Tuesday 40mins stepmill. Saturday-We had the Master's Nationals First Day at the gym so all I did was drag sled for 10 laps. I wore my frog shoes(vibram sprints) to see how they would hold up on that type of cardio. They were fine but my feet got alittle more tired and I thought I was getting a blister. It was a slightly difficult 10 this time. The show ran into the evening and ended about 8:30. The second day was at a local Harley spot and it rolled from 10am to 6p. I will say it was a excellent show with about 60 guys in it. All the guys at the gym showed great improvment with one of them winning the show. The first day was max log, max axle(knee high dead) and 300plus famers hold for time. One guy pulled 1050 and a 900 plus or two was also registered. Day two seemed like more max events car dead for reps, farmer walk for distance adn best time. stones on some very high platforms, keg lifts. and a truck/chain medley. Monday rep work at the store. Nobody came in so I did some kb rep work and pushups to pass the time. kb rows 16kgx10x10sets, 20kgx10x5 sets,24kg x10repsx5 rounds,28kgx10x5 sets.kb one arm floor press 16kg, 20kg, 24kg,28kg x10 per arm x 5 sets per armkb bottoms up press same floor press250 pushup in sets of 50. Kept a heart rate watch going this time to see where I was at on each set. Kinda weird doing this but I will see what it does for me training wise. Trying some new things(to me) out while this stupid addbutter heals up to where I can squat and pull decent.
9/4/2009 9:38:43 AM -
Wed and Thursday
Thursday 40mis, Friday 45mins stepmillWednesday-Two rounds with the chain. Very slow but my left leg was giving me a rough go so I could not push off on it too well. My right leg ended up doing most of the work and was jacked pretty good. Pulled alot backwards as this did not irritate it as much. -Rev hyper. 4x25, half with two legs and half with the left legThursday-Pulldowns with Lat Assassin bar(three grip bar like the swiss bar) did each grip for 3 sets going up after each round for 3 rounds-Used the same bar for overhead tricep extensions(like a rope or band ext wher eyou lean over adn push straight out) Rotated eacg grip for 3 sets at each weight for 4 rounds. -incline dumbell for 75lb x 4sets of 25-kb double snatch, then lower to clean position, rotate into a negative curl. 12kgx10repsx2 sets, same with 16kg, 20kg adn one round with the 24kg-Took 12kgs and went outside and did double snatches while walking around the building(1 lap)I got new vibram sprints up in NC last week and have been using them everyday to do cardio, drag chain adn training. I have wanted a pair for a year now but just didnt get them. They are great! I want to test them on deadlifting and squattin, but the addbutter is not allowing this yet. Of course, everyone thinks I am nuts for walking in them all day but got to keep it interesting if I can't squat or dead!If you guys like hard Kb training, we just put out a compliation of numerous workouts including a 1000 rep challenge. It is below if you want to check it out.
9/2/2009 12:21:08 PM -
A Few Days off
Tuesday Wed Cardio last week 30 mins stepmillThis week MOnday And Tuesday 45 mins, Wed 30 mins stepmillMe and the old lady took off for a couple days vacation to the mountains for her birthday and some downtime since we havent done anything in a year. I took her to a bed and breakfast out in the middle of nowhere off a freinds suggestion. It wasnt' too far from Asheville. Lots of sleep, movies on the computer and old SPud consumind about 8 to 10k in calories per day. Only one small salad the entire 4 days. Pizza, cookies, birthday cake everynight before bed. 8lb was the total for the trip. No I am back hitting the usual-salads, sweet potatoes and almonds. The gym or store did not burn down as i had envisioned numerous times and all was handled well. Monday work-softee pad bench. two softee pad 3s to 405,455x1,495x1. One softee drop set 405x4 or 5-jm barbell press 3x2 reps-2 pullups x8 rep neutral grip, then one set with mac and mike using the spud jump rings slip knotted and putting the hand through the loop-kinda like a towel pullup.
8/25/2009 10:38:21 AM -
Monday
Monday , Tuesday Stepmill 30 mins both light sessionsMOnday-Raw softee pad presses set of 6-10 with work sets of 365x6, 405x6x2, 315x20-dumbell front raise(1 45lb liek a regualr plate raise 3x20-one arm flat presses with 45lb 20 per armx 5 sets per arm-doubled up a blue band on the hammer row and did 6 setsx20
8/24/2009 3:27:38 PM -
Wednesday, Thursday and Saturday
Wed, thur and Friday and 30 mins am stepmill, sunday stepmill and one lap with chainWed-2 sets of 100 on the rev hyper-dragged 4 plates for 6laps- foam rolling and stretchThursaday-10 roundsx20 rep per exercise of hammer incline,assisted pullups, blast strap pushups, chain rear delts and supinating curls(yes, i said supinatin')-3 laps with 12kg doing 50 yards overhead hold, 50yards in the clean position, then 50 more yards of overhead hold, then a short break. could have done alittle mroe weight but didnt kwno wha to expect.Saturday-10 laps in 55 minutes with 2 plates pretraining(everything is pretrainin and healin right now)-training was 8 sets of 25 on the rev hyper. -lots of assisted squats between hypers and hlepin out. -then it was more mower pushin, weed eatin and other aeorbic chores around the house to finish the day off.
8/18/2009 10:58:41 AM -
MOnday
No cardio monday, tuesday 30 mins stepmillMOnday -Regualr bench, raw with two softee pads. 5s and 3s to 315, then doubles with 365,405,455(addbutter flared up so shut it donw there and went down to 405x8,10 i tihnk-4 or 5 sets of 6-8 on barbell front raise into a over head press-made up some strap,kb and green band where i layed a strap over a barbell in a rackand hook the band to the kb and then to the strap so it was like a crazy bell tihng you might say. then we tugged the rope like a standing pulldown. alittle tough at first but once you figure it out it was not too bad.
8/16/2009 4:07:44 PM -
Saturday
Saturday cardio 30mins stepmillSunday 5min warmup stepmill then two lap with the chain. 1st lap was a few seconds under 8 minutes and the second after laying on the pavement for a couple minutes was around 11 or 12 minutes. Still way too many stops on the first lap. Recovery is better, probablly should have not drank 7 or 8 beers the night before but it was a double birthday party so that means double beer drinking.Training pre-party was nothing but high rep stuff-135x100 on rdls-100 assisted bodyweight squats-mixed in 3 sets of 100 on the reverse hyper between the squats and rdls and helping the guys squat and prep for the upcoming meet in a few weeks.
8/14/2009 11:27:31 AM -
Monday, Wednesday, Thursday
MOnday off cardio, Tues, wed, thur, fri all 3on-35 minutes on the stepmill.MOnday-Steep incline 2 warmups each weight to 315x5, 31x3-back work 6 sets-light shoulder press -close grip 4 board 3 setsWednesday-several sets up to 315 deadlift-no weight box squats to stretch out the addbutter 5 or6 sets of 10-hack squat one leg most on the bad side. had to put a band over the back to lesseen to load for the first few sets. still was very painful.-one legged h squat machine. couple of plates as that was all the left leg would take. lowered very slowly, no ballistic action on this one. 4 or 5 sets of 8 a leg. Thursday-band cicuit of standing rows, pull aparts, overhead tricep, reverse curls and cable crossovers with bands. 20 reps per exercise for 15 rounds totalling 1500 reps nonstop. -then did 2 plates for 6 laps dragging forwards nonstop. i was going to do 8 or 10 but that would not have been recovery/rehab so i listened to myself adn backed off some. The thing about lifting heavy for so long is that when you get injured , you continue to pound yourself in other ways that aren't useful or productive. I know alot of you guys know what I am talking about here. The need for some type of hard work or just plain punishment never stops. If I can't lift heavy, then i will have the strongest cardio around, lowest bodyfat,strongest will of all. I know this is competition and ego but it drives nontheless. Now, I so focused on business that training has taken a back seat and timewise I devote most of my hours to this. My parents came by after one of my dad's appointments for his leg(which is doing well right now)and they hung out at the store for a hour or so. They ask me how things are going, what am I doing, normal parent stuff. Then my dad says "Son, you look real tired" and I go "really". Then my mom, say,"yeah you look tired and you eyes look hollow and purple around them." I am caught off guard but rightfully so but instantly I reply, I had some cathing up to do. I spent 10 years gettting drunk and chasing the two legged deer and then I spent 10 years powerlifting and being a fat, but happy, bastard. But I have been plowing away for two years straight since the accident. I tell the wife and she readlily agrees and says there was nothing she could say or do to slow me down. You were going no matter what. The last time I realized this, was the bodybuilding show and here I am again.Trading one obsession for another I suppose.I don't need xanax to sleep or get along with people anymore, but head dwon and driving ahead at 200 mhp is where I am at the moment.
Spud
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