6/9/2010 9:25:23 AM6/15/2010 9:29:00 AM -
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Thursday, Saturday and Monday
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THur 30min stepmill, Friday no cardio
THursday
-three laps with prowler no weight. With the 1 inch steel added for pads, the weight is almost 50lbs.
Saturday
-15 laps with the sled
-three more laps with prowler no weight
-rehab work
Sunday
-8 laps sled
-Break
-4 laps modified upper rehab work.
-ran the hill again. zig zag again. 10 to 12 10yard sprint up hill then back down over a 120 to 150yards for 3 rounds
Monday
-one lap prowler, one lap with 6lb ball holding in a overhaead press position, one lap prowler
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Wednesday
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Wed 30 mins stepper
Training
-hanging abs(sort of)just wanted to add alittle pressure to the cuff and shoulder in that particular position(arms up in the 90 degrees) to create some firing and neural connecting. THey ended up being small knee ups istead of the usual feet straight and up to the hands 3x8
-took blue bands and crossed them up one over each shoulder and looped under the feet(sort of a front regualr squat 3x12
-cossack using stump straps to hold onto 3x20per side
-GOt this really bright idea to run 3/4 speed spirnts on same said hill from sunday. Plan was 75 to 100yard then walk and recover 50 to 75 yards. Did the first three good, on the fourth I felt good so I picke up the speed and was trucking good when my hammy locked up and ended my fun.
- stretching to loosen it and roller work. still knotted.
6/8/2010 7:02:36 AM -
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Monday
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MOnday, Tuesday 30 mins each stepmill
MOnday
-Lots of Seatred rows light
-ONe arm db press 3lb on left, worked up on right to 60lb x 20 reps
-flyes 2x20
-chops with band in tall kneeling position4x20 per side.
-half kneeling 5 per side.Bottoom portion of turkish get up where you almost come up out of the lunge. worked here with arm in strap for ROM and to keep the bicep and tendon from locking down too hard.
6/7/2010 11:13:21 AM -
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LAst week
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cardio wise
45mins sunday, 30mins the rest of the week on the stepmill through saturday
This past week was not a great week for anything. A client of mine passed on tuesday from complications after another heart attack. He suffered from many ailments like jiont delbilatating rheumotoid arthritis(he was suppose to be in a wheelchair from age 16), 3 ro 4 hear attack with bypass in the early 80s, numerous stints(9 I think)and alot of other issues. I trained him off and on for a number of years until the pain issues were too much. He was a good dude and a solid man through and through. No matter how bad he felt, he did not complain about the cards he was dealt. He just did what he had too.
Compounding to theweek, we had the state bodybuilding show on Saturday after the memorial on Friday.
Wednesday I lunged with 40lb of vest stopping every 1/4 of a lap to do 50BW squats. Was tore up till Sunday.
THursday-sled drag 6 laps. slow and tired from Wed.
Sunday-3 laps with the wheelbarrow(2 forwards, 1 backwards)
-there is a long hill beside the gym about 10 to 15 yards high and 110 to 120 yards long. I got the bright idea to esssentially zig zag the hill sprinting up and jgging down looping along the way. It amounted to 12 small sprints. This was sort of fun and when I got done, I was thinking of ways to make it more horrible like 5 passes or put a weight vest on and make 3 passes.
I just listened to the Talent Code. Very interesting book and now Talent is Overrated. I also have the Innovator's Dilema in the lineup while reading Repositioning. They all say the same thing essentially. What you focus on and how much you focus is what determines your level of success in ANYTHING
Spud
Tuesday, June 15, 2010
Wednesday, June 2, 2010
Posts of Yawn
5/31/2010 11:30:04 AM -
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Sat training
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Saturday 11laps, sunday 10laps sled drag, monday 30 mins stepmillSaturday-did alot of rehab work.tall knelling with bands, half kneeling windmill stretch, etc. -broke out the cartoon dumblell as I call it. Basically its a texas powerbar the size of a dumbell. I always wanted one I could load alot of olympic plates on and that is what we got. It weighs 28lb by itself and we loaded all together in 25lbs one day 525lbs. So basically I did some one arm dumbell deadlifts-75x4, 125x4,175x4, 225x3,275x2,325x1-did one kb front squats and swings 3x10 on squats, 3x20 swings. Saturday I turned 42 and had alot of cake and ice cream after the training. Sunday I figured what the hell, its a holiday weekend so we had pizza(i got a medium instead of a large as usual which is highly unusual) I went to pick it up and the place had a giant jug of water with a beer twist off cap in the bottle saying, "25cents in the cap gets a free beer" I say why no while I wait on the pizza. I drop the quarter in and watch it go. I didn't expect much but to my surpirse I landed the quarter on the rim of the bottle cap, yea on the rim. I tell them that should be worth a beer. The whole bar agrees and I pound a unexpected Bud with my diet coke to go. I took a pic but my phone takes terrible pics but you can see it if you look close.
5/28/2010 11:40:13 AM -
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Sled Drag
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Wed thur and friday were 30 mins am
Wed night and Thur night I did some sled dragging. Wed 7 laps, thur midafternoon 5laps. I went the opposite way both days and it still seems alot harder but it makes me lead with my left leg and hip and this is a uncomfortable thing for me which may help explain some of the left side injury proness I have had over the past 3 or 4 years.
Rehab wise I am pushing hard with the pulley and indian club work. Took a few things from FMS(func Movement Screening) and add them in too. Mostly tall kneeling and half kneeling work with some chop lift.I will video some of this and put it up. Afterwards I had deep tissue work done. MY brain was fried after this.
I know its boring stuff but you may never know when you may need some of this information. My suffering is your gain.
5/25/2010 2:15:37 PM -
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the goin ons..
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Pretty much did the usualy cardio fri, sat, sun off, mon, tues,wed at 30 mins per and back at it today(Tuesday)
-I continue to do the daily rehab of about 30mins, agressively of course ,adding in some assistence work the last week.
We had the Palmetto Cup BB show the 15th of May where we set up a booth and sell drinks, bars, etc. This is fun as I watch the pure suffering that is bodybuilding. early on I see the suffers come infor prejudging and without thinking I am singing, "I'm goin Hungry" from vedder/cornell early 90s collabertion Hunger Strike(I think that is the name) Dale is laughin as I find it amusing. I didn't think it was loud but the wife is yelling, FILTER! This is my cue that what I am saying is totally inappropriate. I later think that I should have played this song for my BB show. that would have been perfect.
Then the following week we went back to MInnesota for the kettlebell/functional movement seminar from Wed to SUnday. At first, I did not want to go but this was 90% lecture and lab and only alittle kb even though I could not do any kb anyhow with the broke wing(shoulder)Very glad I went, Gray Cook and Brent Jones did most of the presenting. Lots of great info and always fun-top notch.They had a 100 people in attendence. Saturday night is dinner night for everyone. This is extra drinking night with most of the night with the wife yelling..FILTER. I always say that I did not say it that loud but apparently THat is not true-its is usually about boobs about to pop out, dudes in kilts or that some of the people there looked dead like vampires. One of the main people there always looks mad as hell to be there. I told the wife that if I was that painfully thin and pale I would be pissed too. I think personally that the person was mad because they were denying themselves all the time...I'm going Hungryy....
Glad to be home and play catch up all day with work.
Will get some training in later this week. Maybe not great stuff but training not the less.
SPUd
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Sat training
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Saturday 11laps, sunday 10laps sled drag, monday 30 mins stepmillSaturday-did alot of rehab work.tall knelling with bands, half kneeling windmill stretch, etc. -broke out the cartoon dumblell as I call it. Basically its a texas powerbar the size of a dumbell. I always wanted one I could load alot of olympic plates on and that is what we got. It weighs 28lb by itself and we loaded all together in 25lbs one day 525lbs. So basically I did some one arm dumbell deadlifts-75x4, 125x4,175x4, 225x3,275x2,325x1-did one kb front squats and swings 3x10 on squats, 3x20 swings. Saturday I turned 42 and had alot of cake and ice cream after the training. Sunday I figured what the hell, its a holiday weekend so we had pizza(i got a medium instead of a large as usual which is highly unusual) I went to pick it up and the place had a giant jug of water with a beer twist off cap in the bottle saying, "25cents in the cap gets a free beer" I say why no while I wait on the pizza. I drop the quarter in and watch it go. I didn't expect much but to my surpirse I landed the quarter on the rim of the bottle cap, yea on the rim. I tell them that should be worth a beer. The whole bar agrees and I pound a unexpected Bud with my diet coke to go. I took a pic but my phone takes terrible pics but you can see it if you look close.
5/28/2010 11:40:13 AM -
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Sled Drag
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Wed thur and friday were 30 mins am
Wed night and Thur night I did some sled dragging. Wed 7 laps, thur midafternoon 5laps. I went the opposite way both days and it still seems alot harder but it makes me lead with my left leg and hip and this is a uncomfortable thing for me which may help explain some of the left side injury proness I have had over the past 3 or 4 years.
Rehab wise I am pushing hard with the pulley and indian club work. Took a few things from FMS(func Movement Screening) and add them in too. Mostly tall kneeling and half kneeling work with some chop lift.I will video some of this and put it up. Afterwards I had deep tissue work done. MY brain was fried after this.
I know its boring stuff but you may never know when you may need some of this information. My suffering is your gain.
5/25/2010 2:15:37 PM -
--------------------------------------------------------------------------------
the goin ons..
--------------------------------------------------------------------------------
Pretty much did the usualy cardio fri, sat, sun off, mon, tues,wed at 30 mins per and back at it today(Tuesday)
-I continue to do the daily rehab of about 30mins, agressively of course ,adding in some assistence work the last week.
We had the Palmetto Cup BB show the 15th of May where we set up a booth and sell drinks, bars, etc. This is fun as I watch the pure suffering that is bodybuilding. early on I see the suffers come infor prejudging and without thinking I am singing, "I'm goin Hungry" from vedder/cornell early 90s collabertion Hunger Strike(I think that is the name) Dale is laughin as I find it amusing. I didn't think it was loud but the wife is yelling, FILTER! This is my cue that what I am saying is totally inappropriate. I later think that I should have played this song for my BB show. that would have been perfect.
Then the following week we went back to MInnesota for the kettlebell/functional movement seminar from Wed to SUnday. At first, I did not want to go but this was 90% lecture and lab and only alittle kb even though I could not do any kb anyhow with the broke wing(shoulder)Very glad I went, Gray Cook and Brent Jones did most of the presenting. Lots of great info and always fun-top notch.They had a 100 people in attendence. Saturday night is dinner night for everyone. This is extra drinking night with most of the night with the wife yelling..FILTER. I always say that I did not say it that loud but apparently THat is not true-its is usually about boobs about to pop out, dudes in kilts or that some of the people there looked dead like vampires. One of the main people there always looks mad as hell to be there. I told the wife that if I was that painfully thin and pale I would be pissed too. I think personally that the person was mad because they were denying themselves all the time...I'm going Hungryy....
Glad to be home and play catch up all day with work.
Will get some training in later this week. Maybe not great stuff but training not the less.
SPUd
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