8/31/2010 12:17:16 PM - MOnday
tuesday 60 mins. I promised i would cut some of the cardio back so I shaved 15mins off. Already dropped a few pounds of water from the carbathon. If eating carbs over three days were equivalent to one of those contests where participants had to outwait others to win a car then nobody would have beaten me. I may have eaten so many carbs that I may be allergic to them-nah!
Monday training
-Bent over rows 2setsx8 with bar, 100lb,185,225,275,315
-Bodymaster standing pushpress worked up to two plates a side for 5 reps
-bench with two softees, 135x8x2,185x6x2,225x6x2,275x3,315x3(no sling shot this time)
Please with the effort. No issues pressing at all just the decent makes me nervous.
Ok on another healthly note. I went to the doc last week for a basic checkup and blood work done. I was really interested in how the cardio and the no carb most of the week for three weeks before hadaffected my cholesteral which has always been borderline in the low 200s. The number had fallen to 166 with the blood pressure of 103/63 so unfortunately I can't blame genetics totally on my cholesteral numbers and my hdls which came up to 45 from the low tens. I know this is not what anyone who lifts heavy and eats like shit wants to hear but it is the facts nonetheless.
8/30/2010 10:09:45 AM - Cardio and a couple days off
Finished up with just cardio for the week with wed 11 laps and thurs 75mins stempmill.
no cardio fri, sat or sun
Monday
-8 laps sled and 1mile jog. I guess I was watching forest gump last night when he took off running when it hit me. So after 8 laps this morning, I ran a mile in about 9 or 10 minutes. My calves hurt now.
Not much for training last week as we had alot of loose ends to tie up before we took off for a couple days days off to asheville. I am pretty sure I gain 15lb in 3 days from all the non stop eating. we did alot of freak watching in asheville. It is not really a very big town but there is always a freak show going on with lots of tatoos, piercings and dreads in abundance. We always go to a bookstore downtown called malaprops which i never get the name right so I call it marsupials. there is also a breast surgery center near where we stayed so I put the two together and told her i wanted to go to marsupials and the breast suckling center all weekend long. Very funny. I did no work related to work.
Spud
Tuesday, August 31, 2010
Tuesday, August 24, 2010
8/24/2010 6:49:05 AM -
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Monday
--------------------------------------------------------------------------------
Saturday 20 laps with 1 plate and half, Sunday 2 hours stemill, Monday 75 mins sled 8 lap forward, 1 lap backwards, Tue 60mins stepmill
Monday
-Side raise worked up t0 30lbx10 starting with 15lb
-Pushdowns 5x20
-rear delt single cable raise 5x10 per arm
-pec dec 5x10 finished with stack.
-bench barx10x2,100lbx10x2,135x8x2,185x3x2,225x3,put slingshot on for 275x3,315x1
Pleased with the ability to get back to 225 for 3 reps. could have done alittle more but probablly not the best idea right now. the 275 and 315 were what i was really after.
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Saturday 20 laps with 1 plate and half, Sunday 2 hours stemill, Monday 75 mins sled 8 lap forward, 1 lap backwards, Tue 60mins stepmill
Monday
-Side raise worked up t0 30lbx10 starting with 15lb
-Pushdowns 5x20
-rear delt single cable raise 5x10 per arm
-pec dec 5x10 finished with stack.
-bench barx10x2,100lbx10x2,135x8x2,185x3x2,225x3,put slingshot on for 275x3,315x1
Pleased with the ability to get back to 225 for 3 reps. could have done alittle more but probablly not the best idea right now. the 275 and 315 were what i was really after.
Monday, August 23, 2010
Wednesday
8/19/2010 6:39:49 AM - Wednesday
wed and thur stepmill 75 mins each. Down to 215lb or alittle less depending on bathroom trips per day. Looking like 210lb at the end of next week. Doing zero carb except for alittle fiborous carbs and almonds at night. Friday and saturday about 200g to 400g and back on no carb sunday to friday night. Last week was fine, this week has been alittle tougher.
Wednesday
-Had our old ssb welded with arms(sort of like the yoke bar) so I could use that one too for squatting again. Tried it out and worked up to 325x3x4sets
-Supersetted reverse hypersx10 with front squats. Just worked up to 100lbx8 for 5 sets. wanted to see if the arm and shoulder would cooperate and it was okay. Still along way off.
spud
wed and thur stepmill 75 mins each. Down to 215lb or alittle less depending on bathroom trips per day. Looking like 210lb at the end of next week. Doing zero carb except for alittle fiborous carbs and almonds at night. Friday and saturday about 200g to 400g and back on no carb sunday to friday night. Last week was fine, this week has been alittle tougher.
Wednesday
-Had our old ssb welded with arms(sort of like the yoke bar) so I could use that one too for squatting again. Tried it out and worked up to 325x3x4sets
-Supersetted reverse hypersx10 with front squats. Just worked up to 100lbx8 for 5 sets. wanted to see if the arm and shoulder would cooperate and it was okay. Still along way off.
spud
Tuesday, August 17, 2010
Sorry, back to the logs.
8/17/2010 6:16:20 AM -
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MOnday
--------------------------------------------------------------------------------
MOnday 65mins, tuesday 75 mins stepmill
Saturday-20 laps with a plate and half. Didn't really have anything left to train with so I just harassed ben and his breast shirt. The breast ben shirt is the light v neck shirt that chicks wear and I think it was a medium size baby blue to boot. For the ava-gina this is normal behavior.
Sunday-wanted to see if I could do 20laps back to back days. THe sled was harder this day then usual so I got 10 with two plates then took one down for the remaining 10 laps.
MOnday
-Super four rounds of
1/cable lying raises across the body with
-cable one arm rear delt while in a pushup position 4 rounds of 10 reps each
Super three rounds
2/renegade rows 12kg,16kg,20kg x 5 reps each with
-half get ups with 12kg kb x 8 per arms
super 4 rounds of
3/ incline stive presses x10 reps with
-quarter dips off box with bodyweight
8/13/2010 11:45:12 AM -
--------------------------------------------------------------------------------
Wed and Thursday
--------------------------------------------------------------------------------
Wed 75 mins and thur 65 mins stepper
Wednesday
-Lunge of Christ(45lb bar on back for 1 lap around building
-loaded up 45lb and 25lb on prowler and did 20 to 30 yard sprints with 1 to 1.5 minutes break for 1 lap. I think it was somewhere around 20 to 25 mini spirnts
-my ass felt like it had its own zip when I got done or like the old days when it looked like I had two 106lb kbs for butt checks.
Thursday
-assisted pulls ups neutral grip with side abs for 4 rounds of 10 reps per
-then benched mixed with 4x4 kip type pullups. on the bench I mixed 5 comp grip with 3to 5 close grip and each set I added a chain or stump strap. bar, 70lbchain hanging,added 60lb chain, added spun inc stump strap with 10lb per side.
We just got our box of sling shots in so for the last two sets i added 25lb per side, tnen another 10lb for the last set. I got 5 and 3 reps.
The end result was getting back up to around 275lb for the last set and doing it decent so that was good as far as progress.
-ended with one arm tricep ext using reverse hyper machine and long ab strap with a cable handle so you imagine it a a lying pushdown with a ovehead ext part you would have it. mixed this up with 3x10jm presses with 70lb chain and 20lb per side.
8/10/2010 6:38:37 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday 1 hr 45 mins, Saturday no cardio, MOnday 75mins stepper, Tues 68mins stepmill
Sunday 20 laps sled drag with plate and half
Monday
-3 rounds upper body sled rotating overhead tricep, static 90 degree hold and iron cross, front raises, row static hold, curls and rear delts
-broke out the ropes and did 10 sets total wtih 5 sets of 25reps and 50 reps of two exercises, then for the last 5 sets of 100 reps I would only do one exercise for the entire 100reps. Recovered well on each set and my arm and shoulder only got slightly numb,
Saturday we worked a bodybuilding show in Spartanburg where some old school greats were there like Steve Michalik(1970s), Lee Haney(1980s) and John DeFendis(1980s too). They were all a bunch of great guys to hang out with and talk to. I guess it is Steve Michalik nature to be a super intense guy ALL the time even now. He is still walking around JACKED and in good shape. His workouts are crazy to say the least. So the guy promoting the show introduces me to both of them at the same time and I meet John first and as I am shaking his hand I feel Steve's shadow on top of me like he is getting in my face. I think, really? But apparently that is just his nature to get right on top of you like its going to be a street brawl. I feel it and just ignore it until Dutch introduces him and I feel the shadow fall back some and he shakes my hand. I was waiting for the "let's get it on!!" from the ref but it did not come. Later on we all talk alittle more and he is a cool dude after the two tom cats meeting in the alley moment.
--------------------------------------------------------------------------------
8/5/2010 1:02:43 PM -
--------------------------------------------------------------------------------
Wednesday and Thursday
--------------------------------------------------------------------------------
Wednesday 75minsThursday 65mins stepmill
Wednesday-pulles heavy sled for 4 laps,3.5 plates for 3forward and 1 backward
Thursday
-LOng ab pulldowns sitting on seated row machine 15 reps working up each set
-Back circuit close grip pulldowns, very wide pulldowns, hammer rows 5 rounds x 10 to 12 per,
-Press and neck circiut. Decline(135lb) and incline barbell(100lb)x10 to 15 each for 4 rounds with 20 reps with 45lb on the neck machine pushing backwards. I am sure my neck will be jacked since I only once every 10 years do some neck work. The barbell felt good and both arms seem to push fairly even without too much domination by goood ole rightie. Leftie is still a total stranger as in the son you never knew you had who just showed up one day to become part of the family again. It's weird but you know it's yours 'cause it looks just like you.
Finished with another circuit of bodymasters squat machine using it as a overhead pushpress mixed with cable flye crossovers. the presses were 8 to 10 reps working up 5lb per set and the cables i got to half the stack which is good for me right now.
8/3/2010 6:41:19 AM -
--------------------------------------------------------------------------------
MOnday
--------------------------------------------------------------------------------
Sunday 2 hours, MOnday 75mins, Tuesday 70mins stepmill
MOnday training
-dumbell rows working up to 80sx15,100sx10,110sx8 per arm
-Dumbell presses 25lb,35lb,45lb,55lbx 8reps elbows tucked and 5 reps bb style arms flared, used a slingshot with 65lb for 8 and 5 reps.
-gray band pushdownsx20 with barbell front raise x10x5 rounds.
-kb snatches 3 roundsx10 per arm, 1 set x 10 per armx3 rounds straight with 36lb.
Arm and shoulder are pretty sore this morning so I will try to pump some blood in there. Was happy with the dumbell rows and pressing with the shoulder. Alittle more progress towards getting back so something decent on a press.
7/31/2010 1:05:45 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 20 laps with sled. Started with two plates but by lap 10 had to peel one off to make the last 10 laps.
It always takes awhile to get going after the 20 laps deal so I helped the other dudes working the rack till the blood returned to my body and I could function some.
Training
-Long ab strap pulldowns 5x10
-Reverse hypers 5x20
-Hack squats 3 sets with set 1 with 5 mini sets of 12, 10, 8, 6, 4 reps and small break of 10 to 15 sec per. The set 2 and 3 was 20,15,10,8,5 reps
--------------------------------------------------------------------------------
MOnday
--------------------------------------------------------------------------------
MOnday 65mins, tuesday 75 mins stepmill
Saturday-20 laps with a plate and half. Didn't really have anything left to train with so I just harassed ben and his breast shirt. The breast ben shirt is the light v neck shirt that chicks wear and I think it was a medium size baby blue to boot. For the ava-gina this is normal behavior.
Sunday-wanted to see if I could do 20laps back to back days. THe sled was harder this day then usual so I got 10 with two plates then took one down for the remaining 10 laps.
MOnday
-Super four rounds of
1/cable lying raises across the body with
-cable one arm rear delt while in a pushup position 4 rounds of 10 reps each
Super three rounds
2/renegade rows 12kg,16kg,20kg x 5 reps each with
-half get ups with 12kg kb x 8 per arms
super 4 rounds of
3/ incline stive presses x10 reps with
-quarter dips off box with bodyweight
8/13/2010 11:45:12 AM -
--------------------------------------------------------------------------------
Wed and Thursday
--------------------------------------------------------------------------------
Wed 75 mins and thur 65 mins stepper
Wednesday
-Lunge of Christ(45lb bar on back for 1 lap around building
-loaded up 45lb and 25lb on prowler and did 20 to 30 yard sprints with 1 to 1.5 minutes break for 1 lap. I think it was somewhere around 20 to 25 mini spirnts
-my ass felt like it had its own zip when I got done or like the old days when it looked like I had two 106lb kbs for butt checks.
Thursday
-assisted pulls ups neutral grip with side abs for 4 rounds of 10 reps per
-then benched mixed with 4x4 kip type pullups. on the bench I mixed 5 comp grip with 3to 5 close grip and each set I added a chain or stump strap. bar, 70lbchain hanging,added 60lb chain, added spun inc stump strap with 10lb per side.
We just got our box of sling shots in so for the last two sets i added 25lb per side, tnen another 10lb for the last set. I got 5 and 3 reps.
The end result was getting back up to around 275lb for the last set and doing it decent so that was good as far as progress.
-ended with one arm tricep ext using reverse hyper machine and long ab strap with a cable handle so you imagine it a a lying pushdown with a ovehead ext part you would have it. mixed this up with 3x10jm presses with 70lb chain and 20lb per side.
8/10/2010 6:38:37 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday 1 hr 45 mins, Saturday no cardio, MOnday 75mins stepper, Tues 68mins stepmill
Sunday 20 laps sled drag with plate and half
Monday
-3 rounds upper body sled rotating overhead tricep, static 90 degree hold and iron cross, front raises, row static hold, curls and rear delts
-broke out the ropes and did 10 sets total wtih 5 sets of 25reps and 50 reps of two exercises, then for the last 5 sets of 100 reps I would only do one exercise for the entire 100reps. Recovered well on each set and my arm and shoulder only got slightly numb,
Saturday we worked a bodybuilding show in Spartanburg where some old school greats were there like Steve Michalik(1970s), Lee Haney(1980s) and John DeFendis(1980s too). They were all a bunch of great guys to hang out with and talk to. I guess it is Steve Michalik nature to be a super intense guy ALL the time even now. He is still walking around JACKED and in good shape. His workouts are crazy to say the least. So the guy promoting the show introduces me to both of them at the same time and I meet John first and as I am shaking his hand I feel Steve's shadow on top of me like he is getting in my face. I think, really? But apparently that is just his nature to get right on top of you like its going to be a street brawl. I feel it and just ignore it until Dutch introduces him and I feel the shadow fall back some and he shakes my hand. I was waiting for the "let's get it on!!" from the ref but it did not come. Later on we all talk alittle more and he is a cool dude after the two tom cats meeting in the alley moment.
--------------------------------------------------------------------------------
8/5/2010 1:02:43 PM -
--------------------------------------------------------------------------------
Wednesday and Thursday
--------------------------------------------------------------------------------
Wednesday 75minsThursday 65mins stepmill
Wednesday-pulles heavy sled for 4 laps,3.5 plates for 3forward and 1 backward
Thursday
-LOng ab pulldowns sitting on seated row machine 15 reps working up each set
-Back circuit close grip pulldowns, very wide pulldowns, hammer rows 5 rounds x 10 to 12 per,
-Press and neck circiut. Decline(135lb) and incline barbell(100lb)x10 to 15 each for 4 rounds with 20 reps with 45lb on the neck machine pushing backwards. I am sure my neck will be jacked since I only once every 10 years do some neck work. The barbell felt good and both arms seem to push fairly even without too much domination by goood ole rightie. Leftie is still a total stranger as in the son you never knew you had who just showed up one day to become part of the family again. It's weird but you know it's yours 'cause it looks just like you.
Finished with another circuit of bodymasters squat machine using it as a overhead pushpress mixed with cable flye crossovers. the presses were 8 to 10 reps working up 5lb per set and the cables i got to half the stack which is good for me right now.
8/3/2010 6:41:19 AM -
--------------------------------------------------------------------------------
MOnday
--------------------------------------------------------------------------------
Sunday 2 hours, MOnday 75mins, Tuesday 70mins stepmill
MOnday training
-dumbell rows working up to 80sx15,100sx10,110sx8 per arm
-Dumbell presses 25lb,35lb,45lb,55lbx 8reps elbows tucked and 5 reps bb style arms flared, used a slingshot with 65lb for 8 and 5 reps.
-gray band pushdownsx20 with barbell front raise x10x5 rounds.
-kb snatches 3 roundsx10 per arm, 1 set x 10 per armx3 rounds straight with 36lb.
Arm and shoulder are pretty sore this morning so I will try to pump some blood in there. Was happy with the dumbell rows and pressing with the shoulder. Alittle more progress towards getting back so something decent on a press.
7/31/2010 1:05:45 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 20 laps with sled. Started with two plates but by lap 10 had to peel one off to make the last 10 laps.
It always takes awhile to get going after the 20 laps deal so I helped the other dudes working the rack till the blood returned to my body and I could function some.
Training
-Long ab strap pulldowns 5x10
-Reverse hypers 5x20
-Hack squats 3 sets with set 1 with 5 mini sets of 12, 10, 8, 6, 4 reps and small break of 10 to 15 sec per. The set 2 and 3 was 20,15,10,8,5 reps
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