Friday 30mins, Saturday 1 hour, Sunday 55mins, Monday no cardio
Saturday Training.
_close stance raw off low box. 415x5x2,505x3x1,505x5x1
-Dead kb snatch 12kg,16,20,24,28,32,40,48x 3 erp arm
-Swing circuit 12,16,20,24,28,32,40,48x10,x12,20
Back was cashed out so I ended it there.
Sometimes you just have to do the rep thing
Spud
Monday, November 30, 2009
Thursday, November 26, 2009
Wednesday and Turkey day
Wed 30 mins, Thur 45mins stepmill
Wednesday Training
-Deadlift raw. Did alittle different both conventional and sumo. COnv work 315x5,405x4,500x2,600x1. Sumo 315x5,405x4,500x2(still not getting the left leg in so it was all back and I passed on the 600x1 for the last set.
-Rev hypers 1x50
-Step up with cambered bar on 24 or 28inch box. barx8 per leg, bar/25 x 6 per leg, 35 per sidex6 per leg, 45 per sidex6 per leg
-Bodymasters squat to the bottom with bands. 1 blue per side x15, 2bluex15, 3 bluex15
Turkey Training.
-My turn to pull holiday so teh mini gorilla and I did some work testing the poor man's lat that we are working on.
- fat handle standing pulldowns to chest with 2 chain and 70lb. sounds light but the strap friction and chain make it very tough. 5 or 6 x 10 per set
-fat handle tricep tricep pushdowns with same set up only one less chain 5 or 6 sets of 15
-did land minds with 10 on bar and 25lb dangling from stump strap. You have to go slow and controlled or you will get smacked by the 25lb. 3x10 per side
-did assisted pullups with light band slip knotted over monolift and feet in stump straps that are slip knotted(check our monday log with video to see)We did 3sets on the tube that holds teh j hooks and 3 sets grabbing teh top of teh monolift
-Hammer incline press with bands
all sets 15 to 20 reps
-orangex20,greenx20,bluex20, blue/otangex20, blue/greenx20, blue/green/orangex15, then drop setx15 dwon to blue band only. Then took 03 seconds breaks and did 5 x15 to finish.
Have a great Thanksgiving,
Spud
Wednesday Training
-Deadlift raw. Did alittle different both conventional and sumo. COnv work 315x5,405x4,500x2,600x1. Sumo 315x5,405x4,500x2(still not getting the left leg in so it was all back and I passed on the 600x1 for the last set.
-Rev hypers 1x50
-Step up with cambered bar on 24 or 28inch box. barx8 per leg, bar/25 x 6 per leg, 35 per sidex6 per leg, 45 per sidex6 per leg
-Bodymasters squat to the bottom with bands. 1 blue per side x15, 2bluex15, 3 bluex15
Turkey Training.
-My turn to pull holiday so teh mini gorilla and I did some work testing the poor man's lat that we are working on.
- fat handle standing pulldowns to chest with 2 chain and 70lb. sounds light but the strap friction and chain make it very tough. 5 or 6 x 10 per set
-fat handle tricep tricep pushdowns with same set up only one less chain 5 or 6 sets of 15
-did land minds with 10 on bar and 25lb dangling from stump strap. You have to go slow and controlled or you will get smacked by the 25lb. 3x10 per side
-did assisted pullups with light band slip knotted over monolift and feet in stump straps that are slip knotted(check our monday log with video to see)We did 3sets on the tube that holds teh j hooks and 3 sets grabbing teh top of teh monolift
-Hammer incline press with bands
all sets 15 to 20 reps
-orangex20,greenx20,bluex20, blue/otangex20, blue/greenx20, blue/green/orangex15, then drop setx15 dwon to blue band only. Then took 03 seconds breaks and did 5 x15 to finish.
Have a great Thanksgiving,
Spud
Tuesday, November 24, 2009
Monday
Tuesday-30mins stepmill
MOnday training
-Warmed up with monster mini rotator overhead with stump starps through a 100lb plate and did rows holdong onto the strap. $ rounds of each at 10 reps with band adn 8 with the 100lb plate
-Jumped in on raw bench with board. Warmeup up to 315 with two board then switched to softee pads. 315x5,365x5,405x5,445x5, 495x3
-Reverse grip tricep death 315 weightx5 reps each board-1,2,3,4x 2 rounds
-Stump strap hooked to chains for one arm overhead tricep ext(like a dumbell french press) 10 reps each arm with 3 chain, 4 chainx2 sets
-Did Scott curls with chain and strap set up for 3x10 per arm
-Still in stump strap mode so I hooked it to the horizontial leg press and did more rows 3x8 per arm
-Mixed in ab wheel with one arm tricep for 4 or sets of 10.
Spud
MOnday training
-Warmed up with monster mini rotator overhead with stump starps through a 100lb plate and did rows holdong onto the strap. $ rounds of each at 10 reps with band adn 8 with the 100lb plate
-Jumped in on raw bench with board. Warmeup up to 315 with two board then switched to softee pads. 315x5,365x5,405x5,445x5, 495x3
-Reverse grip tricep death 315 weightx5 reps each board-1,2,3,4x 2 rounds
-Stump strap hooked to chains for one arm overhead tricep ext(like a dumbell french press) 10 reps each arm with 3 chain, 4 chainx2 sets
-Did Scott curls with chain and strap set up for 3x10 per arm
-Still in stump strap mode so I hooked it to the horizontial leg press and did more rows 3x8 per arm
-Mixed in ab wheel with one arm tricep for 4 or sets of 10.
Spud
Monday, November 23, 2009
Saturday
Saturday no cardio, Sunday 1 hour and Monday 30 mins cardio
Saturday
-Well I repeated my Friday ritual to see if it would work again. Did not wake up happy adn refreshed as last week but hey at least there was no cardio.
-Free squat with briefs 415x5,505x5,595x5,685x8,775x3,705x9(was shooting for 10 but the bar keep slipping alittle further down my back on each rep) used wraps on 775 and 705x9.
-rev hyper 1x50,
-long ab strap pulldowns 5 setsx8
-close stance leg press worked up to 8 or 9 plates x10 reps per sets. 4 to 5 sets total.
-pistols using monster multi straps jumping from leg to leg like the dance the russian do where they cross their arms and kick out one leg at a time 3x8-10 per leg.
SPud
Saturday
-Well I repeated my Friday ritual to see if it would work again. Did not wake up happy adn refreshed as last week but hey at least there was no cardio.
-Free squat with briefs 415x5,505x5,595x5,685x8,775x3,705x9(was shooting for 10 but the bar keep slipping alittle further down my back on each rep) used wraps on 775 and 705x9.
-rev hyper 1x50,
-long ab strap pulldowns 5 setsx8
-close stance leg press worked up to 8 or 9 plates x10 reps per sets. 4 to 5 sets total.
-pistols using monster multi straps jumping from leg to leg like the dance the russian do where they cross their arms and kick out one leg at a time 3x8-10 per leg.
SPud
Friday, November 20, 2009
Wednesday and Thursday
Wed, THur, Friday 30 mis stepmill
Wednesday Training
-Same deads conventional as last week using 365x3 as working weight off floor,1mat, 2 mat,3mat,4mat,moved up to 415x3 for 5 mat and 6mat-
Rev Hypers 3x20
-Hack Squats did a bb varition for rep(21s 7top half,7 bottom half, 7 full working weight 3 plates per side, drop set 30 reps bottom half
-one leg back raise 3x8 per leg
Thursday
-Hammer row using both grips 20 reps per set with 10 reps top handle and 20 reps lower handle worked up to 5 plates a side
-Took a long ab strap and hooked it to reverse hyper and did one arm side raises for 5 rounds moving up n the weights
-Smith machine floor press. had to take pads to build my body up to the bar to start off the chest. Each set did 5 reps regular, 5 reps reverse grip. got up to 4 plates with 5 reps regular and only 2 or 3 reverse(spent). Dropped to 2.5 plates and did 30 or 40 reps alternating back and froth on teh grips(regualr and reverse)
-45lb plate curl off glute ham raise where you lower the plate horizontial to the floor then curl back, watch your head,easy to smack it. 3x8
-Finished up with the strap chain combo from last week. This one just punishes you.I have put it down below with a couple of cliets using them..Hopefully, it will embed. worked up to 3 chain for 5 rounds of ten
Spud
Wednesday Training
-Same deads conventional as last week using 365x3 as working weight off floor,1mat, 2 mat,3mat,4mat,moved up to 415x3 for 5 mat and 6mat-
Rev Hypers 3x20
-Hack Squats did a bb varition for rep(21s 7top half,7 bottom half, 7 full working weight 3 plates per side, drop set 30 reps bottom half
-one leg back raise 3x8 per leg
Thursday
-Hammer row using both grips 20 reps per set with 10 reps top handle and 20 reps lower handle worked up to 5 plates a side
-Took a long ab strap and hooked it to reverse hyper and did one arm side raises for 5 rounds moving up n the weights
-Smith machine floor press. had to take pads to build my body up to the bar to start off the chest. Each set did 5 reps regular, 5 reps reverse grip. got up to 4 plates with 5 reps regular and only 2 or 3 reverse(spent). Dropped to 2.5 plates and did 30 or 40 reps alternating back and froth on teh grips(regualr and reverse)
-45lb plate curl off glute ham raise where you lower the plate horizontial to the floor then curl back, watch your head,easy to smack it. 3x8
-Finished up with the strap chain combo from last week. This one just punishes you.I have put it down below with a couple of cliets using them..Hopefully, it will embed. worked up to 3 chain for 5 rounds of ten
Spud
Tuesday, November 17, 2009
Monday
Tuesday 30 mins stepmill. Books I am reading to keep my mind off the cardio. This also seems to be the only time I am focus on reading. Better tnen Steroids by Warren Wiley and The Warrior Diet by Ori Hofmaker. Both are on food intake and optimum timing of food, water , minerals, etc. Although two different types, I think you can take alittle from both. Experimenting with pre and post meals and different combos. I have to finish this experiment and its outcome before I try the Warrior style which so far is mostly keto
MOnday Training
-Fat bar Raw off the straps on a incline. Warmed up to 345x5x2 sets, 400x1, 345x5x2 to finish
.-Incline dumbells 85s, 105s, 110sx20 per set
-reverse curls push press combos(sure there is a name for them). 135x8, 155x8x2-
Set up a monster multi over the pullup bar of a rack and hooked up a ezloader with the chain adjustment all the way to the end. Added 4 chain and did 4 setsx8 of pulls to the chest(we call them prison pulls cause there is lots of what looks like leg humpin') The friction from the strap makes it alot harder and requires more effort. Lots of bicep action too
-Took a chain or two off and did pushdowns.THese were ever harder the the prison pulls. 4 sets of 8-I have these videed and will try to get them up for you guys. Good alternative to regular pull stuff and if you don't have any lat or seated row equipment this is a very cheap and effective choice.
Spud
MOnday Training
-Fat bar Raw off the straps on a incline. Warmed up to 345x5x2 sets, 400x1, 345x5x2 to finish
.-Incline dumbells 85s, 105s, 110sx20 per set
-reverse curls push press combos(sure there is a name for them). 135x8, 155x8x2-
Set up a monster multi over the pullup bar of a rack and hooked up a ezloader with the chain adjustment all the way to the end. Added 4 chain and did 4 setsx8 of pulls to the chest(we call them prison pulls cause there is lots of what looks like leg humpin') The friction from the strap makes it alot harder and requires more effort. Lots of bicep action too
-Took a chain or two off and did pushdowns.THese were ever harder the the prison pulls. 4 sets of 8-I have these videed and will try to get them up for you guys. Good alternative to regular pull stuff and if you don't have any lat or seated row equipment this is a very cheap and effective choice.
Spud
Monday, November 16, 2009
Saturday
Saturday, No Cardio, Sunday 1 hour step mill, MOnday 30 mins stepmill
Saturday Training.-Had a nice day training. Still trying to retrace my steps to this good day so I could repeat it again and again. So far,
1/large meal at mexican restaurant
2/ dessert 1 bag cake doughnuts with 3 ice creams sandwichs,
3/ 9.5 hour of sleep
4/ No cardio saturday morning
5/ Pre work out of bcaa and waxize maize
- Close stance squats, raw with knees wraps and belt on last couple of sets. WOrk sets 415x5,505x5, 600x5x2 sets(depth was decently parallel) Very Happy with the speed lack of cranky joint and ass pain.
-Reverse hyper 1x50-
154lb two hand swings(high swing) 3x8
-two sets of one hand swings with same for 2 sets of 8
-BW back raise 3x8.
Spud
Saturday Training.-Had a nice day training. Still trying to retrace my steps to this good day so I could repeat it again and again. So far,
1/large meal at mexican restaurant
2/ dessert 1 bag cake doughnuts with 3 ice creams sandwichs,
3/ 9.5 hour of sleep
4/ No cardio saturday morning
5/ Pre work out of bcaa and waxize maize
- Close stance squats, raw with knees wraps and belt on last couple of sets. WOrk sets 415x5,505x5, 600x5x2 sets(depth was decently parallel) Very Happy with the speed lack of cranky joint and ass pain.
-Reverse hyper 1x50-
154lb two hand swings(high swing) 3x8
-two sets of one hand swings with same for 2 sets of 8
-BW back raise 3x8.
Spud
Friday, November 13, 2009
Thursday
Friday 30 mins treamill 15.0 incline
Thursday
Dave Tate machine training. -Started with rows and curls with the ez bar. 3 rounds each. Did the rows holding the plates.
-Cable crossover rear delts and one arm tricep pusdown palm up 4 rounds each
-Pec Deck 5 or 6 sets of 10
4 sets of machine press.
-Ran out of time and it was crappy training anyhow.
Spud
Thursday
Dave Tate machine training. -Started with rows and curls with the ez bar. 3 rounds each. Did the rows holding the plates.
-Cable crossover rear delts and one arm tricep pusdown palm up 4 rounds each
-Pec Deck 5 or 6 sets of 10
4 sets of machine press.
-Ran out of time and it was crappy training anyhow.
Spud
Tuesday, November 10, 2009
Monday
Tuesday stepmill 30mins
Monday Training
-Dumbell rows x 10 per arm 65s,85s,105s,120s.150sx8 per armx 3 sets
-Raw floor press with chains using squat bar. Warmed up to 325x5 then added two chain per side for 5, 4 chainx5, 6 chainx5
-Incline dumbell press 80sx35x3 sets
-Rolling incline dumbell triceps 80sx20x2 sets-front raise palms up 30sx8x3sets
-one arm dumbell curls 40sx8x3. Showed off my fat baby biceps to Chauncey who was making fun of me curling. I told him they weren't big but thick fat baby biceps.
Spud
Monday Training
-Dumbell rows x 10 per arm 65s,85s,105s,120s.150sx8 per armx 3 sets
-Raw floor press with chains using squat bar. Warmed up to 325x5 then added two chain per side for 5, 4 chainx5, 6 chainx5
-Incline dumbell press 80sx35x3 sets
-Rolling incline dumbell triceps 80sx20x2 sets-front raise palms up 30sx8x3sets
-one arm dumbell curls 40sx8x3. Showed off my fat baby biceps to Chauncey who was making fun of me curling. I told him they weren't big but thick fat baby biceps.
Spud
Monday, November 9, 2009
Saturday
Saturday off sort on cardio, Sunday 60 mins stepmill, Monday stepmill 30mins
Saturday-free squat with briefs 655x3,725x3,815x3 got to decent depth on the third rep of the 815.
-rev hypers 3x15
-one legged back hyper 3x8 per leg
-homemade belt with 300lb of weight for 4x8
-Felt really guilty about sleepin in and also not doing enough work so I did one lap with the chain.
The wife went up with a Jade,A figure contesant we have been working with. She ended up with third behind two girls who were already qualified for nationals. Not bad for her first go. Wanted to give her a congrats as she has been hustling hard for 4 months now with cardio and her diet. Will try to get some pics for you guys.
Great to see goals met and accomplished
Spud
Saturday-free squat with briefs 655x3,725x3,815x3 got to decent depth on the third rep of the 815.
-rev hypers 3x15
-one legged back hyper 3x8 per leg
-homemade belt with 300lb of weight for 4x8
-Felt really guilty about sleepin in and also not doing enough work so I did one lap with the chain.
The wife went up with a Jade,A figure contesant we have been working with. She ended up with third behind two girls who were already qualified for nationals. Not bad for her first go. Wanted to give her a congrats as she has been hustling hard for 4 months now with cardio and her diet. Will try to get some pics for you guys.
Great to see goals met and accomplished
Spud
Friday, November 6, 2009
Wednesday and Thursday
Wed 30mins treadmill, Thur off reluctantly, Friday 30 mins stepmill
Wednesday
-Reverse Band deadlift raw. each round was 3 conv and 3 sumo up to 655 then 3 singles at 655-2 conv, 1 sumo
-Close stance squats sets of 8 to 315, 315x20. The hardest part was using a 6 foot Texas bar and getting it back in the rack as my thumbs did not want to come back over the bar to put it in the rack.
-Revese hyper 2x20
-Elevated GHR 3x10
-Seated long ab strap ab criunches on seated row machine 4x15
Thursday-Warm up stole light band overhead rotattor from Smitty, then used dave's creeprer band tricep and flat dumbell press for 20 each and add anothre rotator move laying on the bench after the press where I have the dumbells at chest level and simply go from tucked to flared for 20 reps. Kinda like a lying shoulder raise. 5 rounds of this.
Dumbell flat, Seated shoulder press with chains using a Spud Inc Jump Ring strap hooked to the chain with a handle attached to the snap ring, and a rope tricep/suspendsion strap combo where you are in s incline pushup position and do overhead tricep extension.This was alittle tough. Did rounds of this circuit starting with 20 reps, 18,16,14,12,10,8, 6. Went up in the weight of the dumbells ending with 110 for 6 but kept the chain press at 3 chains per side and just bodyweight on the rope extensions. All this took about a hour or alittle less. Mu shoulders and tris and abs are very unhappy today.
Spud
Wednesday
-Reverse Band deadlift raw. each round was 3 conv and 3 sumo up to 655 then 3 singles at 655-2 conv, 1 sumo
-Close stance squats sets of 8 to 315, 315x20. The hardest part was using a 6 foot Texas bar and getting it back in the rack as my thumbs did not want to come back over the bar to put it in the rack.
-Revese hyper 2x20
-Elevated GHR 3x10
-Seated long ab strap ab criunches on seated row machine 4x15
Thursday-Warm up stole light band overhead rotattor from Smitty, then used dave's creeprer band tricep and flat dumbell press for 20 each and add anothre rotator move laying on the bench after the press where I have the dumbells at chest level and simply go from tucked to flared for 20 reps. Kinda like a lying shoulder raise. 5 rounds of this.
Dumbell flat, Seated shoulder press with chains using a Spud Inc Jump Ring strap hooked to the chain with a handle attached to the snap ring, and a rope tricep/suspendsion strap combo where you are in s incline pushup position and do overhead tricep extension.This was alittle tough. Did rounds of this circuit starting with 20 reps, 18,16,14,12,10,8, 6. Went up in the weight of the dumbells ending with 110 for 6 but kept the chain press at 3 chains per side and just bodyweight on the rope extensions. All this took about a hour or alittle less. Mu shoulders and tris and abs are very unhappy today.
Spud
Tuesday, November 3, 2009
Monday
Tuesday incline treadmill 30 mins
MOnday-Raw board 315x5, 4board,3B,2B,1B, chest, 405x5 4B, 3B, may have done two board. -
-Backwards tricep death 315x5 on all sets and started with 1 Board, 2B, 3b,4B(4.8 reps) Then did it the other way starting with 1 boardx5,2Bx5,3Bx5,4Bx3 or 4
-Band pull aparts using tricep ropes with band in connecting them for 3x20,
-gray(old green) band standing overhead press 4x8
-Doubled monster minis from weight holder on back of rack to barbell and did sort of a hammer row like this 4 setsx10(These were cool)
Spud
MOnday-Raw board 315x5, 4board,3B,2B,1B, chest, 405x5 4B, 3B, may have done two board. -
-Backwards tricep death 315x5 on all sets and started with 1 Board, 2B, 3b,4B(4.8 reps) Then did it the other way starting with 1 boardx5,2Bx5,3Bx5,4Bx3 or 4
-Band pull aparts using tricep ropes with band in connecting them for 3x20,
-gray(old green) band standing overhead press 4x8
-Doubled monster minis from weight holder on back of rack to barbell and did sort of a hammer row like this 4 setsx10(These were cool)
Spud
Monday, November 2, 2009
Saturday
Saturday 30 very hard hungover mins on the stepmill, Sunday punishment 1 hour stepmill, Monday 30 mins stepmill
Saturday
Friday night we had our deadlift contest at the gym with a couple of cats pulling over 700. Congrats to Karl at 720 and getting tha monkey off his back. Mike for 500 for getting the monkey off his mini silveback gorilla back. We have a young guy from Ireland who bodybuilds now but used to pL who pulled 750 with just a belt fairly easy. Talking to him is like the movie Snatch plus I was half or two thirds drunk after the show so it may have jsut been me. Other party highlights, garbbing my nephew Dale's ass, talking to Mike's son who when asked what I said, replied "I dont know what he said, I could not understand him" Baggin up 10 cupcakes and a bag of sun chips for the ride home, stopping at hardees adn getting 2 fries and 2 bouble burgers. There was more but those are a few of the good ones.
Thanks to all who attended the party and paticipated in the contest. As usual, it was a ton of fun and I think all had a great time.
So on Saturday, I was hung over and looked of death but hung in there for some training which was:
1-Front squats 135,185,225,275,315x3x2 sets each, 365x3 high and crappy,275xx32
-band gms out of rack,greenx8,bluex8, blue/greenx8
3-rev hypers 3x10
4-hack squats-worked up to 3 plates x8x3 setss paused at bottom of each rep.
Spud
Saturday
Friday night we had our deadlift contest at the gym with a couple of cats pulling over 700. Congrats to Karl at 720 and getting tha monkey off his back. Mike for 500 for getting the monkey off his mini silveback gorilla back. We have a young guy from Ireland who bodybuilds now but used to pL who pulled 750 with just a belt fairly easy. Talking to him is like the movie Snatch plus I was half or two thirds drunk after the show so it may have jsut been me. Other party highlights, garbbing my nephew Dale's ass, talking to Mike's son who when asked what I said, replied "I dont know what he said, I could not understand him" Baggin up 10 cupcakes and a bag of sun chips for the ride home, stopping at hardees adn getting 2 fries and 2 bouble burgers. There was more but those are a few of the good ones.
Thanks to all who attended the party and paticipated in the contest. As usual, it was a ton of fun and I think all had a great time.
So on Saturday, I was hung over and looked of death but hung in there for some training which was:
1-Front squats 135,185,225,275,315x3x2 sets each, 365x3 high and crappy,275xx32
-band gms out of rack,greenx8,bluex8, blue/greenx8
3-rev hypers 3x10
4-hack squats-worked up to 3 plates x8x3 setss paused at bottom of each rep.
Spud
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