Friday 30 mins with 30lb vest
Thursday
-Pec deck stack x10,added a quarter x10,2 quarters x10,3 quartersx10, 4 quartersx10
-cable crossover 5 sets x failure
-one arm overhead dumbell press, 35lb,50,60,70x3 to 5 reps. then wnet down to 25lb and added two jump rings and attached to 2 chains for 6 reps, 3 chainx6 reps, 4 chains for 6 reps
-took off two chainone chain and did over head tricep ext.
-pulldowns 4 setsx8
Spud
Friday, January 29, 2010
Thursday, January 28, 2010
Wednesday
Wednesday 45 mins with 30lb vest, Thursday 30 mins no vest stepmill
Wednesday
-Raw pull with chains. Kept 8 chain per side on each set, 275x3, 325x3,375x3, 425x1 conventional. Without chain 365x3x3
-154lb two hand swings 3x6
-Chain ab leg raise worked up to 4 chainx8
-Had to close up gym so I stopped there.
SIncerely, Spudacious
Wednesday
-Raw pull with chains. Kept 8 chain per side on each set, 275x3, 325x3,375x3, 425x1 conventional. Without chain 365x3x3
-154lb two hand swings 3x6
-Chain ab leg raise worked up to 4 chainx8
-Had to close up gym so I stopped there.
SIncerely, Spudacious
Tuesday, January 26, 2010
MOnday
Tuessay 45 mins stepmill with 30 lb vest
MOnday
-Bench with chains raw to 2 plates and 6 chains, then shirted for the first time in a very ling time. Ace shirt for 3plate/6 chain perside off two softee pads for 3. I started rotating the elbows backwards at the bottom so I went to a two board. 4plates/6 chainsx3,4 and half plates/6 chain for 3, 5 plates/6 chain for a single. Good and clean to I left it there.
-Elevated incline dumbells. 65sx20, 80sx15,100sx15x2 sets.
-1 x 50 band press down
-Seated military with super fat bar 200lbx8x2 sets
-Assited pullup with neutral grip for 6 sets of 10.
Not too bad
Spud
MOnday
-Bench with chains raw to 2 plates and 6 chains, then shirted for the first time in a very ling time. Ace shirt for 3plate/6 chain perside off two softee pads for 3. I started rotating the elbows backwards at the bottom so I went to a two board. 4plates/6 chainsx3,4 and half plates/6 chain for 3, 5 plates/6 chain for a single. Good and clean to I left it there.
-Elevated incline dumbells. 65sx20, 80sx15,100sx15x2 sets.
-1 x 50 band press down
-Seated military with super fat bar 200lbx8x2 sets
-Assited pullup with neutral grip for 6 sets of 10.
Not too bad
Spud
Monday, January 25, 2010
Saturday
Sat 1 hourwith 30lb vest, sunday 1 hour with one vest, monday 45 mins with one vest stepmill
Saturday
Buffalo with briefs worked up to 600x3,600x5x3
-rev hyper 4x10,
-GHR 4x10
-Blast strap abs 4x8
Not much in the tank Saturday so just kept it at 600
Spud
Saturday
Buffalo with briefs worked up to 600x3,600x5x3
-rev hyper 4x10,
-GHR 4x10
-Blast strap abs 4x8
Not much in the tank Saturday so just kept it at 600
Spud
Friday, January 22, 2010
Thursday
Wed Thur 30mins stepmill with 60lb vest, friday 30 mins no vest
Missed WEd training
Thursday
-Chest supported row two sets at each weight going up to 3 platesx 10x 3sets
-Neutral grip incline dumbell press worked up to 85lbx20x4 sets
-Blast strap using tricep ropes for pushup type overhead ext. bodyweightx10x5 sets
-Same set up pec flyes working out into a iorn cross for 3x8 reps
-rear delt on pec deck 4x15
-45lb seated pullover type plate raise 3x10 per side(back and front of head)
Missed WEd training
Thursday
-Chest supported row two sets at each weight going up to 3 platesx 10x 3sets
-Neutral grip incline dumbell press worked up to 85lbx20x4 sets
-Blast strap using tricep ropes for pushup type overhead ext. bodyweightx10x5 sets
-Same set up pec flyes working out into a iorn cross for 3x8 reps
-rear delt on pec deck 4x15
-45lb seated pullover type plate raise 3x10 per side(back and front of head)
Tuesday, January 19, 2010
Last weeks training
Wed and thur,30 mins stepmill with 30lb vest
Wednesday
-reverse band raw deads, 415x3x2, 505x3x2. 555x3x2.605x1. 605x2x2
-Farmers dumbell zerchers with stump strap, used both 154lb. 3x4sets
-one leg back hypers 3x8 per leg
-4x10 reverse hyper
Friday 30min with 30lb vest, Sat 45mins with one vest, Sunday 60mins with two vest(60lb total)This was alittle harder then I anticipated.
Thursday
-decline 225x10x2,275x10,315x10
-close grip and wide grip pulldowns 15 total.
-quarter dips 2x50 reps
-4 sets x8 blast strap ab(like the ab wheel only with straps)
Saturday
-box squats briefs with cambered bar. used stump straps. Work sets 325x2 with one plate on strap, 325x2 with two plates on straps, 425x2 with 2 plates, 505x1 with two plates . dropped bar weight to 325 and added 3rd plate to each side for 2 or 3 reps.
-rev hypers 3x10,
-hack squat 3x8
We will have the stump straps up and available soon. IF you have form issues then these will make a big difference. You have to stay tight and can't deviate much in either direction or you are going forward or straight down fast. In other words, you can't bypass anything using these. So far, we have just used them on the cambered bar. Next go, the buffalo or straight bar. Here is some of the video from last week.
MOnday no cardio, Tuesday 60lb vest and 30 mins on stepmill
MOnday
-bent overrear delt warm up started with 20lb, 25lb,30lb,35lb,40lb,45lb, 50lb x 10 reps each
-fat bar raw with orange doubled up. Used two softees again. worked up up to 305x3x3 sets moving grip out each set.
-laid on floor and did band tricep and pull over move for 4 setsx10
-used 154lb farmer's walk laying down and picked it up from floor with both hands rolling on chest for 3x5reps for back and shoulder work.
Spud
Wednesday
-reverse band raw deads, 415x3x2, 505x3x2. 555x3x2.605x1. 605x2x2
-Farmers dumbell zerchers with stump strap, used both 154lb. 3x4sets
-one leg back hypers 3x8 per leg
-4x10 reverse hyper
Friday 30min with 30lb vest, Sat 45mins with one vest, Sunday 60mins with two vest(60lb total)This was alittle harder then I anticipated.
Thursday
-decline 225x10x2,275x10,315x10
-close grip and wide grip pulldowns 15 total.
-quarter dips 2x50 reps
-4 sets x8 blast strap ab(like the ab wheel only with straps)
Saturday
-box squats briefs with cambered bar. used stump straps. Work sets 325x2 with one plate on strap, 325x2 with two plates on straps, 425x2 with 2 plates, 505x1 with two plates . dropped bar weight to 325 and added 3rd plate to each side for 2 or 3 reps.
-rev hypers 3x10,
-hack squat 3x8
We will have the stump straps up and available soon. IF you have form issues then these will make a big difference. You have to stay tight and can't deviate much in either direction or you are going forward or straight down fast. In other words, you can't bypass anything using these. So far, we have just used them on the cambered bar. Next go, the buffalo or straight bar. Here is some of the video from last week.
MOnday no cardio, Tuesday 60lb vest and 30 mins on stepmill
MOnday
-bent overrear delt warm up started with 20lb, 25lb,30lb,35lb,40lb,45lb, 50lb x 10 reps each
-fat bar raw with orange doubled up. Used two softees again. worked up up to 305x3x3 sets moving grip out each set.
-laid on floor and did band tricep and pull over move for 4 setsx10
-used 154lb farmer's walk laying down and picked it up from floor with both hands rolling on chest for 3x5reps for back and shoulder work.
Spud
Tuesday, January 12, 2010
Monday
Tuesday 30 mins stepmill w 30lb vest
MOnday
-REverse band raw off two softee pads(goes down to a half board when the bar smashes the pads.)425x5,475x5,515x5,565x3,605x1, 515x6 or 7
-floor press close grip 275x8,315x6x3sets
-75lb far bar with stump straps 10lb hanginx8,25lb hanginx8,35lbx8,45lbx8
-154lb rowsx6x3 rounds.
We had a new young guy show up to train. He tells me he wants to powerlift so I invite him to train. When I invite, I am always surprised when they really show up. This is always fun to watch.He is probally 225 or 235. Under armour shirt with the sleeves cut off and a Harbinger bodybuilder belt with the 6 foot back piece,you know what I am talking about.
It reminds me of the Old Bull and Young Bull story.They are looking down at the valley full of cows and tHe young bull is full of spunk and wants to run down and screw a cow and the old one says, let's take our time and screw them all. This kid jumps in full blast and in a couple of sets he is done. I say nothing. His from is awful and he had some good strength, it will just take some time to work on the skill end. The old bull just gets up and hits a few more sets moving up in the weight each time. Young bulls stays at the same weight going down in reps each set.
Once the nervousness and adrenalin calm down. he backs off some and works on the technical end of it. We will see if he comes back next week. He says he wants too, but he lives across town and trains his girlfriend and another girl, has another membership and about that time I hear the teacher from Charlie Brown-wan..wan..wan. Ok I says...
Spudacious
Dirty Recovery
Dirty Pre Workout, Rock Hard
Dirty Endurance
Dirty Pre Workout Original
Spud Speaks (E-Book)
Fat
Loss Diaries E-book
The Benevolentct Dictators Collection Of Fun And Exciting Kettlebell Workouts
South Carolina Barbell Website
MOnday
-REverse band raw off two softee pads(goes down to a half board when the bar smashes the pads.)425x5,475x5,515x5,565x3,605x1, 515x6 or 7
-floor press close grip 275x8,315x6x3sets
-75lb far bar with stump straps 10lb hanginx8,25lb hanginx8,35lbx8,45lbx8
-154lb rowsx6x3 rounds.
We had a new young guy show up to train. He tells me he wants to powerlift so I invite him to train. When I invite, I am always surprised when they really show up. This is always fun to watch.He is probally 225 or 235. Under armour shirt with the sleeves cut off and a Harbinger bodybuilder belt with the 6 foot back piece,you know what I am talking about.
It reminds me of the Old Bull and Young Bull story.They are looking down at the valley full of cows and tHe young bull is full of spunk and wants to run down and screw a cow and the old one says, let's take our time and screw them all. This kid jumps in full blast and in a couple of sets he is done. I say nothing. His from is awful and he had some good strength, it will just take some time to work on the skill end. The old bull just gets up and hits a few more sets moving up in the weight each time. Young bulls stays at the same weight going down in reps each set.
Once the nervousness and adrenalin calm down. he backs off some and works on the technical end of it. We will see if he comes back next week. He says he wants too, but he lives across town and trains his girlfriend and another girl, has another membership and about that time I hear the teacher from Charlie Brown-wan..wan..wan. Ok I says...
Spudacious
Dirty Recovery
Dirty Pre Workout, Rock Hard
Dirty Endurance
Dirty Pre Workout Original
Spud Speaks (E-Book)
Fat
Loss Diaries E-book
The Benevolentct Dictators Collection Of Fun And Exciting Kettlebell Workouts
South Carolina Barbell Website
Monday, January 11, 2010
Saturday
Saturday 45mins stepmill, Sunday Tried alittle something different 20mins then 20mins with one 30lb vest then 20 mins with two 30lb vests on.
Saturday
-Squatted again. Cambered bar with spud inc stump straps. Worked up to 3 plates then briefed up and add 1 plate hanging on bar like a crazy kb setup x 3 repsx2sets, 325 and 2 plates added x 3 repsx2 sets, added 4th plate to bar with 2 plates hanging on straps.
-This set was alot more difficult then I thought. You can not hurry on the way up or down or you will be going down fast to the box. You have to stay tight and apply force gradually and steadily. This is a great way to make guys focus on all of the lift. You can't hear anything, get distracted or again, you will plop and be stuck on the box quickly.
-Pulled one stiff leg set with 315x6, then got distracted adn went to kb stiff legs with 106s for 3x8
-3 rev hypers x12 reps
Nothing broke this week..that's a good week
Saturday
-Squatted again. Cambered bar with spud inc stump straps. Worked up to 3 plates then briefed up and add 1 plate hanging on bar like a crazy kb setup x 3 repsx2sets, 325 and 2 plates added x 3 repsx2 sets, added 4th plate to bar with 2 plates hanging on straps.
-This set was alot more difficult then I thought. You can not hurry on the way up or down or you will be going down fast to the box. You have to stay tight and apply force gradually and steadily. This is a great way to make guys focus on all of the lift. You can't hear anything, get distracted or again, you will plop and be stuck on the box quickly.
-Pulled one stiff leg set with 315x6, then got distracted adn went to kb stiff legs with 106s for 3x8
-3 rev hypers x12 reps
Nothing broke this week..that's a good week
Friday, January 8, 2010
Last couple of weeks
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
Wed and THurs 30 mins stepmill. Reading Biomechanical, physiological and molecular aspects of human nutrtion. This is basically a text book and I feel like I am back in college. It will be a long slow hard read but it is very interesting.
Wednesday
-First night back with the leg. Did some deadlifting 315x5x5, 405x3-
-Bodymasters reverse lunges 3 sets of 8
- 4 set of 10 reverse hyper 400lb,
-Cossack squats 3 x 8 per leg
-3 sets x5x225 Zercher squats off pins
- 4 sets of 10 reps leg raises while holding up 100s at arms lengthon the smith machine(kind of a modified floor wipers supersetted with same set up with upper ab crunch while holding the bar up(can't remember the name of the exercise)
Decent little training since I have not done legs since the outer quad tear a coupld of weeks ago. NO problems on the right but my left is knotting up in the upper middle quad like it wants to tear too. As long as the tendon doesnt' rip again I am good. Not sure if I want that rehab again.
cardio from last week
thur friday 30 mins, sat no cardio, sunday 100 minutes stepmill,monday 45, tues and wed 30 mins
No training thurs or sat as we made the final push to get the new store done before jan 4. We finished up late Saturday with some minor stuff to do Sunday. Very pleased with how it turned out. Lots of room left to fill it with stuff. The other two are tougher joints and this new one is in a little more money side of town with a ton of traffic all day. We worked so hard on it that I did not take anytime to advertise or promote. Now I have to get this part of town broken in to the Spud way. I am also trying to juggle handling the financial and ordering part one of the other stores until I get a routine on how to deal with it all I am pretty much wide open all the time.
Wed, THur, Fri 30 mins stepmill
Wed Training
-Squatted raw with buffalo and 1 blue. worked up to 3 plates for 3x3
-hanging abs 3x8
-took a stump strap and looped on the 154lb dumbell farmers and did zerchers for 3x10
-straight bar gms worked up to 235x8x3 sets
THursday
-kb sides 10 reps per weight up to 106lb
-Seated kb press off stabilty ball 62lbx8x3 sets
-Rigged up green(grey now) band on hammer with 2 25lb kb and did seated rows off stablity ball
-bench with stump straps ran strap through plate and put it on bar. Sort of like the crazy bells. had to stay tight and controlled. worked up to 275x10x4 rounds.
-jm presss with same set up at 135lbx8x3
-quater dips 2x50
-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
Wed and THurs 30 mins stepmill. Reading Biomechanical, physiological and molecular aspects of human nutrtion. This is basically a text book and I feel like I am back in college. It will be a long slow hard read but it is very interesting.
Wednesday
-First night back with the leg. Did some deadlifting 315x5x5, 405x3-
-Bodymasters reverse lunges 3 sets of 8
- 4 set of 10 reverse hyper 400lb,
-Cossack squats 3 x 8 per leg
-3 sets x5x225 Zercher squats off pins
- 4 sets of 10 reps leg raises while holding up 100s at arms lengthon the smith machine(kind of a modified floor wipers supersetted with same set up with upper ab crunch while holding the bar up(can't remember the name of the exercise)
Decent little training since I have not done legs since the outer quad tear a coupld of weeks ago. NO problems on the right but my left is knotting up in the upper middle quad like it wants to tear too. As long as the tendon doesnt' rip again I am good. Not sure if I want that rehab again.
cardio from last week
thur friday 30 mins, sat no cardio, sunday 100 minutes stepmill,monday 45, tues and wed 30 mins
No training thurs or sat as we made the final push to get the new store done before jan 4. We finished up late Saturday with some minor stuff to do Sunday. Very pleased with how it turned out. Lots of room left to fill it with stuff. The other two are tougher joints and this new one is in a little more money side of town with a ton of traffic all day. We worked so hard on it that I did not take anytime to advertise or promote. Now I have to get this part of town broken in to the Spud way. I am also trying to juggle handling the financial and ordering part one of the other stores until I get a routine on how to deal with it all I am pretty much wide open all the time.
Wed, THur, Fri 30 mins stepmill
Wed Training
-Squatted raw with buffalo and 1 blue. worked up to 3 plates for 3x3
-hanging abs 3x8
-took a stump strap and looped on the 154lb dumbell farmers and did zerchers for 3x10
-straight bar gms worked up to 235x8x3 sets
THursday
-kb sides 10 reps per weight up to 106lb
-Seated kb press off stabilty ball 62lbx8x3 sets
-Rigged up green(grey now) band on hammer with 2 25lb kb and did seated rows off stablity ball
-bench with stump straps ran strap through plate and put it on bar. Sort of like the crazy bells. had to stay tight and controlled. worked up to 275x10x4 rounds.
-jm presss with same set up at 135lbx8x3
-quater dips 2x50
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