My excuse list thus far for not training-holidays, new store, leg is still bruised and tight. So cardio it was for thru 30 mins, sat and sun 1 hour each on the step mill. Will get back to some training this week and test the leg out.
Woke up at 315 and could not go back to sleep to up and at the gym for 45 mins stepmill Tuesday
-Monday
-Several sets of mini pull aparts(5 or 6) then pull aparts going over teh head and sretching the arms fully extened behind the head like a cross for 3 or 4 sets of 20 before benching.
-Reverse band with closer grip off two softee pads. They had the bands set up to totally let off at the top. 325x5,375x5,415x5,465x5,505x3. One down set at 235x75 reps or something like that.
-emptied the bar and did rows to chest off the floor. 10reps overhand, 10reps underhad for 6 sets.
-Green band pushups off the straps for 4 set of 10
-Took the green nad and doubled up the band for tricep ext overhead, 3x8
-Seated one arm presses using the leg press. 3x8 per arm
Still boring
Spud
Tuesday, December 29, 2009
Tuesday, December 22, 2009
Saturday Real Work and Monday Training
Saturday and Sunday No cardio. Mon, Tues, Wed 30 mins stepmill
Saturday
Bought alot of shelving for the new store we are doing in Columbia. I had to buy all of it and it was in Charlote so the weekend was spent moving very heavy slatwall between me and Stefan. We loaded my truck and trailer on Saturday as I underestimated the amount of shelving I was getting so Sunday I had to rent a 26 footer that we filled up. The funny part was picking it up. It was pretty much a scene out of Good fellas or the Departed. We rolled up to the part of town which was desolate warehouse district in a shady part of town. This "storage facility" was a old warehouse with parts walled off with particle board so breaking into a unit would not be too hard. I look down the hall and I see another section with all types of appliances and some creepy dude moving shit around. Of course, the guys had thick accents. The loading phase was quick about a hour as we wanted to get out as quick as possible. The unloading, well, that was about 3 hours of nonstop moving. Stefan had to take a doughnut and mountain dew break as suddenly got tired. So we ragged him all MOnday about his low blood sugar.
The leg is good and purple now so light lower wed and back to real work Saturday after xmas.
MOnday
-Monsters mini doubled up off 2 softee pads. 315x10,365x8,405x6or 7. Took the band off and did close grip(two inches inside the rings) off two sofee pads, 315x8,365x5,405x5,455x3
-Overhead tricep ext with light band doing 10 reps then taking a step 10 reps for 5 steps. 3 rounds
-farmers walk 154s rows 3setsx6 reps
-side laterals 35x8,45sx8,55sx8
Saturday
Bought alot of shelving for the new store we are doing in Columbia. I had to buy all of it and it was in Charlote so the weekend was spent moving very heavy slatwall between me and Stefan. We loaded my truck and trailer on Saturday as I underestimated the amount of shelving I was getting so Sunday I had to rent a 26 footer that we filled up. The funny part was picking it up. It was pretty much a scene out of Good fellas or the Departed. We rolled up to the part of town which was desolate warehouse district in a shady part of town. This "storage facility" was a old warehouse with parts walled off with particle board so breaking into a unit would not be too hard. I look down the hall and I see another section with all types of appliances and some creepy dude moving shit around. Of course, the guys had thick accents. The loading phase was quick about a hour as we wanted to get out as quick as possible. The unloading, well, that was about 3 hours of nonstop moving. Stefan had to take a doughnut and mountain dew break as suddenly got tired. So we ragged him all MOnday about his low blood sugar.
The leg is good and purple now so light lower wed and back to real work Saturday after xmas.
MOnday
-Monsters mini doubled up off 2 softee pads. 315x10,365x8,405x6or 7. Took the band off and did close grip(two inches inside the rings) off two sofee pads, 315x8,365x5,405x5,455x3
-Overhead tricep ext with light band doing 10 reps then taking a step 10 reps for 5 steps. 3 rounds
-farmers walk 154s rows 3setsx6 reps
-side laterals 35x8,45sx8,55sx8
Friday, December 18, 2009
Thursday
WED, THUR, FRI 30mins stepmill
The leg is finally bruising up but at least the swelling has come down. I had it worked on and she found a small indent on the outer quad so I don't know if it just hanging on or that piece is just rolled up and that is all that going to happen with it. I will give it another day of no training( I also have alot to do anyhow for the first of the year) Saturday and do some stretching and continue with the cardio which is helping out with the recovery.
Thursday Training
-Sets of 20 on the bench. barx2 sets, 135x2 sets,185x2sets, 225x2,275x2sets
-Mixed in rows and rear delts with stump straps hooked to reverse hypers. 10 setsx 15 reps each mixed in with warm up sets of bench.
-Banded pec flyes x20 with over head tricep ext walking out every 5 reps to add more tension to the tricep ext. 4 ro 5 rounds of 20 each.
-Standing banded curls to the head with both bands(like cable curls on a crossover setup) 4x10
Fun with my pimp limp,
Spud
The leg is finally bruising up but at least the swelling has come down. I had it worked on and she found a small indent on the outer quad so I don't know if it just hanging on or that piece is just rolled up and that is all that going to happen with it. I will give it another day of no training( I also have alot to do anyhow for the first of the year) Saturday and do some stretching and continue with the cardio which is helping out with the recovery.
Thursday Training
-Sets of 20 on the bench. barx2 sets, 135x2 sets,185x2sets, 225x2,275x2sets
-Mixed in rows and rear delts with stump straps hooked to reverse hypers. 10 setsx 15 reps each mixed in with warm up sets of bench.
-Banded pec flyes x20 with over head tricep ext walking out every 5 reps to add more tension to the tricep ext. 4 ro 5 rounds of 20 each.
-Standing banded curls to the head with both bands(like cable curls on a crossover setup) 4x10
Fun with my pimp limp,
Spud
Tuesday, December 15, 2009
MOnday
Tuesday 30 mins stepmill
MOnday Training
The leg is still on the swole with fluid and it looks like alittle bruising is starting so I could not do alot of pushing on it. MOvement is good and it seems to just be really sore like I have not done a leg workout in quite awhile so training went as it went
-Dumbells flat 100lbx15x5 rounds
-Close grip far bar off 4 board 2 platesx8,3 platesx8, 3.5 platesx8,3plates x10 or 12
-Standing rows with long ab attached to reverse hyper-a couple of hundreds and some 45s for 6 setsx10 reps
-Took stump straps and did seated overhead tricep extensions with reverse hyper sets up. 6 setsx12 reps
-quarter dips 4x15 reps
-Face curls with same strap/rev hyper sseet up 3x20
Boring but work,
Spud
MOnday Training
The leg is still on the swole with fluid and it looks like alittle bruising is starting so I could not do alot of pushing on it. MOvement is good and it seems to just be really sore like I have not done a leg workout in quite awhile so training went as it went
-Dumbells flat 100lbx15x5 rounds
-Close grip far bar off 4 board 2 platesx8,3 platesx8, 3.5 platesx8,3plates x10 or 12
-Standing rows with long ab attached to reverse hyper-a couple of hundreds and some 45s for 6 setsx10 reps
-Took stump straps and did seated overhead tricep extensions with reverse hyper sets up. 6 setsx12 reps
-quarter dips 4x15 reps
-Face curls with same strap/rev hyper sseet up 3x20
Boring but work,
Spud
Monday, December 14, 2009
Thursday and Saturday
Thur, friday 30 mins, Sat and sunday 1 hour, monday 30 mins stepmill
-Thursday Training
-6 sets of long ab strap pulldowns
-Did alittle timeed and high rep training on the floor press. sets of 20x5 rounds with 15 secs rest. bar, bar 25, 145,195,235x10 repsx5 rounds
-Set up strap lat attachment with stump straps and did pushdowns alternated with chest pulls for 10 reps each x 5 rounds, weight was 3 chain, then 5 rounds with 4 chain
Saturday
-Had to meet my brother and family for xmas exchange since my brother can't come on xmas day like everyone else so I Started early with close stance raw. Did lots of warmup set(probablly 8) then 405x5x2, 455x5. On the fifth rep, my outer quad or it rolled and popped so I was done at that point. Now my leg is swollen with fluid. There are no holes so I am still thinking it is the IT band. No brusining yet either. Alittle frustrated at the moment but it will pass.
-Reduced to the outtie machine for several sets of 50.
-Then did some assisted squats to work it loose somemore or finish it off.
-The stepmill Sunday and Monday seem to be helping with moving the fluid out. Not much pain but the lower levels seemed harder then usual.
I was hopin to at least finish the workout
Spud
-Thursday Training
-6 sets of long ab strap pulldowns
-Did alittle timeed and high rep training on the floor press. sets of 20x5 rounds with 15 secs rest. bar, bar 25, 145,195,235x10 repsx5 rounds
-Set up strap lat attachment with stump straps and did pushdowns alternated with chest pulls for 10 reps each x 5 rounds, weight was 3 chain, then 5 rounds with 4 chain
Saturday
-Had to meet my brother and family for xmas exchange since my brother can't come on xmas day like everyone else so I Started early with close stance raw. Did lots of warmup set(probablly 8) then 405x5x2, 455x5. On the fifth rep, my outer quad or it rolled and popped so I was done at that point. Now my leg is swollen with fluid. There are no holes so I am still thinking it is the IT band. No brusining yet either. Alittle frustrated at the moment but it will pass.
-Reduced to the outtie machine for several sets of 50.
-Then did some assisted squats to work it loose somemore or finish it off.
-The stepmill Sunday and Monday seem to be helping with moving the fluid out. Not much pain but the lower levels seemed harder then usual.
I was hopin to at least finish the workout
Spud
Thursday, December 10, 2009
Wednesday
Wed Flat tire cardio. On the drive in, I caught a huge hunk of metal in my tire. THe weird part is that I have not had to change the tire on my truck ever. As you know there is always a learning curve with anything. I thought it would be easy and had a general visual going on. But, at 530am in the dark, it sucked. I tried just pulling or more like ripping out first, that did not work so I had to fiddle around till I found the screw, back cramping, I got that out. THen the jack was teh same. THis alone took 30mins. Then the caps on my tire are plastic screw off. I thought it was a pop off so I am jamming the lug wrrench under the cap and trying to pry it off. After several attempts and a few cracking noises I try to unscrew the plastic bolt caps andthey move so this is a revalation. After that, the rest was not bad.
THursday 30 mins stepmill
Wednesday Training
-8 sets of long ab strap pulldowns
-BOdymasters squat to warm up with 1 platesx5reps, then added a plate till 7 plates per side.
-Deadlifts sumo raw. worked up to 405x5x2,455x5x3
-rev hyper 600lbx 1 setx40 or 50 reps
-154lb farmers for 4x10 reps two hand swing.
Spud
THursday 30 mins stepmill
Wednesday Training
-8 sets of long ab strap pulldowns
-BOdymasters squat to warm up with 1 platesx5reps, then added a plate till 7 plates per side.
-Deadlifts sumo raw. worked up to 405x5x2,455x5x3
-rev hyper 600lbx 1 setx40 or 50 reps
-154lb farmers for 4x10 reps two hand swing.
Spud
Tuesday, December 8, 2009
MOnday
Tuesday 35 mins stepmill. Reading Manthropology by Peter Mcallister. I was offered this by one of teh guys at the gym who has way too much test and anger rolling through him. He is the guy who I named " the angriest guy I know" at our deadlift contest back in October and he thought that wa great. I did not know if I would enjoy it, but it is a really good read on how whimpy and soft man had become over time.
Training
-Standing incline press. Wanted to do something alittle different and never done incline like this before. I put a giant soft pad on the incline bench. I had this idea that I would get more leg drive or a better base to push off of-wrong. These were alot harder, less stability, less alot of things on a regular incline. Worked up to 315x5x5sets
-Got cold while listening to the guys arguing on how to seperate the groups based on strength levels. In the end we dont have enough guys to seperate out. After that, did some dumbells 80sx10 repsx10 sets with 15 to 20 seconds rest per set.
-Stump Strap seated rows THis requires no grip as the pressure is on the back of the hand with not much griping envoled. 5 or 6 sets adding two light bands around the stacks x 10reps per set.
-Strung a light band at eye level across the power rack and alternated one arm curls with one arm tricep extension. For example, 5 curls, 5 tri, 5 curl, 5 tri, 5 curl, 5 tri for one setx 3 rounds. THen did two hand overhead tricep ext for 100reps without reps.
Spud
Training
-Standing incline press. Wanted to do something alittle different and never done incline like this before. I put a giant soft pad on the incline bench. I had this idea that I would get more leg drive or a better base to push off of-wrong. These were alot harder, less stability, less alot of things on a regular incline. Worked up to 315x5x5sets
-Got cold while listening to the guys arguing on how to seperate the groups based on strength levels. In the end we dont have enough guys to seperate out. After that, did some dumbells 80sx10 repsx10 sets with 15 to 20 seconds rest per set.
-Stump Strap seated rows THis requires no grip as the pressure is on the back of the hand with not much griping envoled. 5 or 6 sets adding two light bands around the stacks x 10reps per set.
-Strung a light band at eye level across the power rack and alternated one arm curls with one arm tricep extension. For example, 5 curls, 5 tri, 5 curl, 5 tri, 5 curl, 5 tri for one setx 3 rounds. THen did two hand overhead tricep ext for 100reps without reps.
Spud
Monday, December 7, 2009
Wednesday and Saturday
Wed Thur 30 mins Stemill, Friday took off, Saturday adn sunday 1 hour stepmill, MOnday 30mins
Wednesday
-Not sure if I had a reaction, virus or food posioning but Wed afternoon I started to feel very quezy and not all there. I thought I was just tired but I had a lousy training session where everything felt heavy adn off. Thursday rolled around it felt like a alien was trying to kick out of my gut so I was sick to my stomach all day and ended up no t training upper on Thursday. Saturday Donnie put on his December meet so I had to do alittle of both to make up for missing Thursday
Wed
-Suspended gms with cambered bar, 285x5x2,305x5x2,375x5,415x5,465x2, 415x5
-Reverse hyper 1x50
-Set up a long ab strap with the ezloader in front. Then did squats to the bottom where the chain let off al lthe way. Worked up ro 24 chain total x8 reps per set going up by 4 chain per set. 4 or 5 sets total
-Pistol squats with one arm in slip knotted blue band. this is a exercise I like to do just to give the left quad some work by itself. the right leg is still trying to do most of the work so I have to even it out. Lefts side 8 reps, rigth 3to 5x4 rounds
Saturday
-10 sets of bench ending with 275x10x6 sets fo the 10.
-10 sets of pulldowns with the Lat Assassin bar rotating grips each sets.
-8 sets of close stacne leg press for sets of 20 reps each with 1120lb for the last three sets.
Ben did 765,435,605 and Barry 805 565(i think) 605. Tough day for both but they finished.
Spud
Wednesday
-Not sure if I had a reaction, virus or food posioning but Wed afternoon I started to feel very quezy and not all there. I thought I was just tired but I had a lousy training session where everything felt heavy adn off. Thursday rolled around it felt like a alien was trying to kick out of my gut so I was sick to my stomach all day and ended up no t training upper on Thursday. Saturday Donnie put on his December meet so I had to do alittle of both to make up for missing Thursday
Wed
-Suspended gms with cambered bar, 285x5x2,305x5x2,375x5,415x5,465x2, 415x5
-Reverse hyper 1x50
-Set up a long ab strap with the ezloader in front. Then did squats to the bottom where the chain let off al lthe way. Worked up ro 24 chain total x8 reps per set going up by 4 chain per set. 4 or 5 sets total
-Pistol squats with one arm in slip knotted blue band. this is a exercise I like to do just to give the left quad some work by itself. the right leg is still trying to do most of the work so I have to even it out. Lefts side 8 reps, rigth 3to 5x4 rounds
Saturday
-10 sets of bench ending with 275x10x6 sets fo the 10.
-10 sets of pulldowns with the Lat Assassin bar rotating grips each sets.
-8 sets of close stacne leg press for sets of 20 reps each with 1120lb for the last three sets.
Ben did 765,435,605 and Barry 805 565(i think) 605. Tough day for both but they finished.
Spud
Tuesday, December 1, 2009
MOnday
Tuesday 30 mins stepmill
MOnday
-Rack presses off the chest 315x6x2,365x6x2,405x5, 365x10
-Chain presses with stump straps. worked up to 7 or 8 chain for 8 per set. Tried 10 chain but I ran out of gas and had to back down
-Used jump ring straps and slip knotted over the dip handles and did 3 or 4 sets of 6to8 rep of dip with these(very hard)
-Stump straps standing pulldowns 4 sets of 10
-Hammer curls 45s,60s, 75s,85sx6 per arm
-strung mini across squat rack weight posts and did face pulls 4x20reps
Spud
MOnday
-Rack presses off the chest 315x6x2,365x6x2,405x5, 365x10
-Chain presses with stump straps. worked up to 7 or 8 chain for 8 per set. Tried 10 chain but I ran out of gas and had to back down
-Used jump ring straps and slip knotted over the dip handles and did 3 or 4 sets of 6to8 rep of dip with these(very hard)
-Stump straps standing pulldowns 4 sets of 10
-Hammer curls 45s,60s, 75s,85sx6 per arm
-strung mini across squat rack weight posts and did face pulls 4x20reps
Spud
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