loggin'

7/22/2010 7:06:05 AM -
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Wednesday
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wed 1 hr 20mis, thur 50 mins stepmill

Wednesday
-Bodymasters squat machine 8 setsx8 reps going up each set.
-One leg hack squat with orange band assistance. 4 sets x 5 reps per leg
-reverse lunges 3x10
-reverse hypers 1x50
-2 minute hold with bar on back x3 sets working my hands in each set. (shoulder rehab work and to get use to a straight bar again on my back.




7/20/2010 12:34:35 PM -
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Monday
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Monday 55mins stairmaster, Tuesday 55 stepmill


Monday
-band pull aparts 4x15
-dumbell pull overs 15lb, 20lb, 35lb two hand, then single arm with 12lb for 8x3sets
-standing pulldowns 4x20
-dumbell rolling tricep 15, 20, 25lbx10 per set, 35lb flat dumbell pressed mixed up 45 degree and 90degree elbows x10 per set.




7/18/2010 2:56:47 PM -
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Saturday
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Wed adn thurs, 55mins stepmill. sunday 2 hours stepmill

Lost the ac at the house on wed so had to go take care of that.


-Saturday-2o laps with sled with 2 plates
-some pulls 225x8x2, 315x6, 405x3, did the no belt thing
-Lots of presses with just the bar, I think 6x20, maybe more
-rehab work with mini. overhead swings clockwise and counter clock wise.




7/13/2010 7:39:16 AM -
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Sunday and Monday
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Sunday 1hr 53 mins step mill, MOn and Tues 55 mins stepmill

Sunday rehab
-Layed on my side and used a 4kg kb to do various raise and full arm rotation. Then figured out the band would be better so I go a broken one, layed on my side. Then hooked the band in my right hand. Using the left arm and keeping it straight and starting overhead, I did rotations clockwise for 3 rounds then counter clockwise for 5 rounds time 6 or 7 sets.
-Took the mini then and tied it to my left foot and did overhead extensions while walking around the builing. This was tougher then I thought and included some of the best poop faces I have ever produced.(a poop face is when exert too much and you get that tight neck and red face from the uncomfortableness)
-Both clearly helped out and I was able to reach up with less binding and easier full extension


7/10/2010 11:27:12 AM -
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Saturday Haul
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No cardio Friday

Saturday loaded plate and a quarter on the sled and rolled for 25 laps non stop. No rhyme or reason, just wanted to do it. Around lap 18 I started fading and it was just zombie walking at that point. 2 hours and 40mins or 6mins 40 sec a lap average. Must have been 5 minutes per early on because I know that last one took about 9 or 10 minutes per.

Well it's not a month this time, so alittle better. My laptop apparently does not like the blogspot and just flat out refuses to go there.So I have to use my computer on the side..

Spud