Past week and some change.

12/17/2011 2:27:36 PM -
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Friday(yes friday) and Saturday Training.
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Friday 10 laps sled and Saturday 10 laps sled.

-After taking this product called Craze at 830 am which seems alot like adderal or rittalin I was huming around the parking lot in record time humminmg and singing crap music off my zune trying to get rid of some major stressors over the last coupleof months. When I got done, it was right to some pump stuff training andmore singing.

Training wise
-Bench light for 10 reps with a bent over row consisting of the reverse hyper and a stump strap for 10 reps each sets for 10 rounds.
-Next it was some more of the extreme wide quarter dips in the rack and a 100lb plate swing to the chest and press from there. 10 reps per exercise x 5 rounds
-Hammer curls running the rack for 10 reps per set for 10 sets or so
-One arm rope extension nonstop for 10 minutes.

The rest of the afternoon was spent running to stores and working on things still cranked off this Craze stuff. The buzz continued well into the night as I went to bed at the normal time. I slept but it was that sleep where you feel awake the whole time. I dont usually like the feeling I get off these products but I will admit you get of work done.

Saturday
-sumo pulls 515x5x5 with straps and belt
-stiff leg off jump stretch with monster mini quaded. 3x3
-ab wheel with knees on bosu ball 4x10





12/15/2011 6:28:30 AM -
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Wednesday
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Thursday 45mins stepmill



Wednesday Training
-SSB Box with chains, 505x2 with 2 chainn 3 chain, 4 chain, 5 chain, 595x1 with 5 chain per side
-Close stance leg press 5x8 reps
-Standing abs 5x10
-Seated static hams with blue bands 3x 30 second holds






12/14/2011 12:19:46 PM -
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Monday
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MOnday 45 mins stepper, Tuesday 45mins stepmill and wednesday 8 laps sled

Monday
-Floor press with 2 softee pads 505x5x4
-Ring pullups 3x6
-blue band rows 4x10
-extreme wide quarter dips 4x`10
-long ab straps 4x10


Friday we went down to do the Tampa meet Tommy Fannon puts on. Dale was doing the meet. Tommy set up the flights different then any other meet. Usually you work up from light to heavy. He went opposite, so the heavy flight wen t first> this turned out good as Dale had a off day and was done at 1130. I looked at Mike and Dale and said there aint no celebrating so we might as well head home. So basically we went down to Tampa and back in 24hours. Mike has Sirrus radio so the whole trip was comedy channels and porn radio. THe hot topic was chicks and anal sex. ONe girl talked about how one girl's starfish looked like it was bleached out so of course the whole trip turned in the anal bleaching tour of tampa. Aside from the 24 hour riding, the trip was alot of fun.


Spud

Training.

12/8/2011 6:35:01 AM -
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Wednesday
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Wednesday 8 laps sled and Thursday 45 mins of stepmill


Wednesday
-cambered bar box squats with blue band over the top of the plates and jack briefs. Sets of 5 415,455,505,555,595
-Suspension strap ab swings 4x10
-Revhypers 3x10
- used Reverse hyper with Stump straps for pullthroughs 4x10




12/6/2011 6:46:39 AM -
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Monday
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Tuesday 45 mins stepmill and it sucked!


Monday
-Neutral close grip pulldowns to warm up some 8x6
-Seated military pin press about head height worked up to 2852,235x10. Hit or miss on this one. If I groove it right the reps were ok. Any miss and it is no man's land with the bar sort of hangin in mid air till I find something to push off with.
-slight incline dp press worked up to 105lbx10
-pull aparts 4x10 or 12

Spud

Logs and just Training

12/5/2011 2:53:45 PM -
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Saturday
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Friday 45min stepmill, Saturday 10 laps sled, Sunday 8 laps, MOnday 8 laps.

Saturday-
-Conventional raw pulls. Worked up to 5platex1 chain, 1x2 chains,1x3chains,14 chains,1x5 chains, 500x5 with no chain
-Hanging abs with monster mini 4x8
-one leg hack with quick pushoff 4x8 per leg.

After the front squats and zerchers on wed, I was sort of cashed out from that and other things.






12/1/2011 6:29:59 AM -
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Wednesday
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Wed no cardio, Thursday 45mins stepmill


Wednesday
-Got a new front squat/zercher harness in and did some work with that.
-worked up to 315x5x2
-Zercher extreme wide 225x5x3
-rev hyper both prior and after training. 4 sets each wayx10 to 15
-abs 4 x10



11/29/2011 7:11:25 AM -
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Monday
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Tuesday 45 mins stepmill


Monday
-raw work with 1.5 softee pads. worked up to 365x5 but it was slow so I went down to 315x5x4 sets
-bands blue, grey,orange for 10 eachx5 rounds
-swiss bar half get up press off suspension straps 5x10
-decline pushup using yoga blocks with stretch at bottom.
-pull up thing 6 to 8 reps alternating side to sidex4





11/28/2011 12:48:48 PM -
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Wednesday
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Wednesday 45mins stepmill, Friday sled 8 laps, Saturday and Sunday 10 laps with extra 25 lap, Monday 45 mins drag with 2 45s and 25lb

Wednesday Night
-Free squat with Jack briefs 515x5,555x5,645x5,685x5/ All nice and fast.
-rev hypers 4x10,
-ab pulldowns 4x10



11/22/2011 8:39:15 AM -
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Monday
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Tuesday stepmill 45mins


-bench with sling shot(s)worked up to 405x3, Put a shirt on that I had no business in ,tried 500 a couple of times but it was all off. So went back down to 405x3 raw off the softee pads.
-floor press 175x10x4
-70lb chain front raise swings 4x10
-weird pull up off mono lift 4x6 per side
-worked up to 70lb chain leg raises.

Wednesday and Saturday

11/21/2011 11:23:31 AM -
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Saturday
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Friday 45 mins stepmill, Saturday 10 laps sled, Sunday 8 laps with extra 25lb, Monday Stepper at 45 mins. Last 10 mins worked on Fartleks of 15 seconds per min.More like intervals but did it alittle different this time. Will work finding the AT then do it right.


Saturday
-Raw DL convention work sets of 405x3, did 495x2 with straps for one set
-TRX ab roll outs 5x10
-short lunge with kb. used flat sandbag with one foot on side and other directly behind sandbag. Did lunges with relax at bottom. Hit my quads pretty good. worked up to 62lb kbx8 per leg, about 7 sets total


11/17/2011 7:02:32 AM -
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Wednesday
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Wednesday no cardio, thursday 45mins stepmill


Wednesday
-jack brief free squat again. 635x2x4,685x2
-ab pulldowns 4 setx10
-rev hypers 4x10

Monday

11/15/2011 6:54:40 AM -
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Monday
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Friday, Ran a mile again, Saturday 8 laps, Sunday NOTHING, Monday 8 laps, Tuesday 45 mins stepmill


-Raw bench to 315x3,Then Sling shot with some bonus support to chest365x3,405x3,455x1,495x2, 455x2
-Flyes with suspension straps 4x8
=Jm off suspension straps 4x10
-2x25 push up off straps with no lockout
-3x5 crappy pullups off power rack.

Nice to touch the chest without a ton of support. Makes me alittle nervous until I can get some stability built up in the shoulder. Speed was good. Now on to Wednesday and somemore Jack work.


Click, click..
Spud

MOnday

11/10/2011 7:14:48 AM -
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Wednesday
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Wednesday Ran 1 mile in alot of minutes, Thursday 45 mins stepmill

Wednesday
=squat with new jack briefs 595x2,685x2,775x1- all high but just getting the feel of alittle heavier weight. I need to have the briefs cut some too, with some binding on the quads on the descent.
-ab pulldowns and cybex back extension 3x8 each.

Good Night, Rolling on...

Wednesday and Monday

11/8/2011 5:40:19 AM -
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Monday
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Friday 30mins stepmill, Sat and Sun No cardio. Monday 7 laps sled, Tuesday 45min stepmill


Monday
-barbell sides 100lbx8 per side x4 sets
-reverse grip rows 225x8x3
-bench raw 3s with 2 softees to 365, put bench assist on for 405x3,455x3,495x1 with 2 board, 545xmiss
-manual flyes off floor using dumbells handles and rolling out in a horizontially. 5x10.

Ok, the Myrtle Beach meet did not go well for anyone on the team but Karl. Karl had a PR day with 2250 plus in the Masters class. The rest were on a kamikaze mission that was completed. You get those days sometimes. We'll reorganize and move on.

Now, every trip has its moments and this trip's was Ben and his hour long shower. I have been around some slow to get ready people but Ben added some new and extended flavor to the list.

I guess the weirdness started on Friday night when it was time to hit the hay. We shared a room at the beach. It was alittle cold there with the wind whiping off the beach so the room was chilly. It's time to call it a night and I hit the bed with my long sleeve shirt on. Ben is on his bed and asks me why I am wearing a shirt to bed! This is strange, who gives a rats ass, apparently BEN! He keeps asking me this. How do you answer this question? Finally I figure out he wants to see how fat I am right now-the answer is semi fat! So I am Old fat hairy guy now! Makes no difference to me really but it was a odd moment in time, sort of like high school with dudes in the locker room giving each other hell I guess. He is a shaven ,axe wearing, tan pretty boy so I guess this mattered.

The real funny part is the next morning. I am not familiar with the Ben shower ritual as I had been I would have gotten up before he did had i known. Anyhow, he gets up and does his thing which turns out to be many many things! To top it off I had to pee bad!!

The first of many is teeth brushin'-standard. Then I heard the electric razor-standard. Then shower, standard. Next hair dryer,again standard. I am rolling over and over trying to remain as comfortable as possible while having to number 1! I am thinking ok,maybe 5 more minutes. I can make it,tuck it under and it will pass. I wait and wait. I guess this is hair gel time for his semi fohawk(guess this how it is said)I guess this is artwork so good hair takes ALOT of time. The pee tries to escape and I consider finding a bottle but there is none then I HEAR:

The f'in electric shaver going off. What the f is he shaving now, depubin'!

Pain is the groin grows and is magnified in the brain.

Then the hair dryer goes off AGAIN!! Is he drying the twig and berries now! WTF...

More toss and turn in the bed...I want to run around the apartment like a two year old grabbin his junk with NO SHAME!

I hear the sink running again and almost crap myself thinking he is back in the shower. I guess some touch up is needed before he goes to WEIGH IN for a powerlifting meet with a bunch of dudes who do not care at all. The door opens and out he goes and all I can say is WTF dude? The next 10 mins I spend are happy moments as I finally get the bathroom and releive myself like Austin Powers when he is reanimated in the first movie!

Yes this happened,
Spud




11/3/2011 7:15:23 AM -
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Wednesday
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Wednesday 40mins stepper, Thursday 45mins stepmill


Wednesday
-Got a pair of jack briefs to work with. Did some boxes with 500x2x5sets. Still need to cut the legs down a couple of inches but I like the feel of them.
-long ab strap pulldowns 2x35
-one leg rev lunges on body masters squat with 2 plates per side 3x10 per. Used small stability ball under step back leg. Eases some of the pressure and allow a much greater stretch in the muscle belly and joints

Monday

11/1/2011 7:03:25 AM -
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Monday
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Monday no cardio, Tuesday 45 minutes stepmill

Monday
-Most of the guys are off this week for the meet Saturday so I did some of this for work.
-fat bar pull downs 8x10
-fat bar v grip row 6 setsx10 supersetted with long ab strap pulldown
-seated rear delt(scraw crows) 5x10
-straight bar curls 4x10
- straight leg dips 5x10
-hammer press 5x10


-Awesomely boring lifting!Q
Spud

Saturday

10/30/2011 8:30:33 AM -
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Saturday
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Tuesday and Thursday 45 mins stepmill, Wed 8 laps sled,Friday 8 laps sled with 3 laps running, Saturday 1 hour stepmill, Sunday 10 laps sled.

Saturday
-10x 3 with 315lb ,deadlift raw with belt
-Hack squat 8x6
-Rev Hyper 3x20
-sides with band hanging up with twist down. 5x10 per side.


Spud

Saturday and Monday

10/25/2011 6:53:19 AM -
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Saturday and Monday
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Cardio stuff
-thur 45 min and tuesday 45 mins stepmill
-friday 8 laps, saturday 8laps, sunday 8laps sled
monday no cardio


Saturday
-All the guys were gone deloading so I did some
-rev hypers 5 setsx20
-leg press, one leg at a time 10repsx3 sets per
-GHR sit upa 4x8

Mondsy
-chest supported rows worked up to 3 platesx8 reps mixed with long ab strap pulldownx 10 reps. About 10 sets per total.
-Raw press with 2 softees. Worked up to 405x3 reps and 455x1
-Dips 4x10
-barbell curls and band pushdowns 3x10 on the curls and 3x20 on the pushdowns.

So I am working the post office at one of the stores yesterday and there is a educational store next door. So this thicker lady with strudy glasses comes in and wants to mail some post cards to Germany. She is a exchange teacher here for 2 weeks here as I found out alittle later.She has some smug remarks about the American education system.

Going back to the conversation when she asks me about mailing the post cards to Germany. I ,just making small talk, say Germany huh? She immediately says, Yes, Germany, it is in Europa. I look at her and say, I KNOW WHERE GERMANY IS!

I immediately think of Micheal Myers doing the Sprokets skit. Her english was not great so I didn't take it any farther but at this point she was convinced that all Americans are idiots anyhow. But, the thought of me taking her glasses and doing the Sprokets bit for her made me laugh inside.

Austin Powers came to mind too!
Spud

Some catch up posts..

10/18/2011 6:25:19 AM -
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Monday
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Saturday sled 8laps,2 laps run, Sunday 8 laps sled, Monday no cardio, Tuesday 45mins stepmill


Monday
-Pulldowns 8x10
-Bench raw warmups to 315x5, Spud Bench Assist 365x3,405x3,455x2,495x1 with 2 board on all but 365. Then 405 with no slingx 4 or 5 and 2 softee pads
-Flat dumbell press 3 setsx10 ending with 100lb
-Blast strap abs 3x8


-Helped the dudes prepare for their meet.




10/13/2011 5:46:40 AM -
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Wednesday
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Wed No cardio, Thur 45 mins stepmill

Wednesday
-Raw squat with straight bar 325x5x2,375x5x2
-GHR 5x10
-Reverse Hyper 5x10
-Standing abs 5x10

Helped the dudes out. Dale hit 1005for a couple of singles and Ben hit 855 for a couple of singles. Nice night for the guys.







10/11/2011 4:20:28 PM -
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Tuesday
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No cardio monday

-Put off training Monday night as I had what I call Brain Drain all day with employee bs and other ventures I am looking that kinda fell apart at the last minute. So that is my lame way out so I trained early am Tuesday and did
-Long ab strap pulldowns x10 with machine pulldownsx10x6 rounds
-Assisted pullupsx8 with chest supported row face pullsx10x6 rounds
-Single ball of thunder(sounds funny don't it) tricep pushdown for 2 sets of 10 per arm with standing cable curlx 10 per armx5 rounds
-Machine chest press. 11 sets with 5 or 6 reps on the last set so sort of failure.

This workout is good for bathroom boobie mirror poppin' which I did for a minute or two saying that is cool. Iknow that is terrible but it was funny at 515 am when you are still not awake .


Spud

Last couple of weeks...

10/9/2011 12:26:42 PM -
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Monday and Saturday
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Monday and wed no cardio, tue and thus 45 mins stepmill, friday 9 laps total with 2 laps drag and 1 lap run for 3 rounds, Saturday 10 laps total with 4 laps drag and 1 lap run x2 rounds, Sunday 10 laps total with 7 drag then 3.5 laps run. Wanted to do something different and get the heart rate up some so I added the running in.

Monday
-Used the balls of thunder pulldown bar for 8x8 sets.
-bench with squat bar. work sets 325x5, 375x5,415x3,465x2(i think) Reverse band 505x5 or 6
-side bends with bodymaster chest supported rows. 5x8 per side going up to 2 plates.
-Used the single ball of thunder and did some one arm push downs with cable curls too. 5 rounds

Saturday
-Conventional pulls with straps raw. Work sets 405x3x5. Worked on recovering old form where the weight is eased off the floor for a few inches then the speed is added as quickly aa possible and swinging/pushing the hips through with a over extension of the upper back is done. After a set or two of easing it I felt the weight lock into my legs and hips(like a good zercher squat) where I could then accumulate speed and work the lockout hard.
-back raise using 108lb kb for 6 setsx8 reps pausing the kb on the floor each rep.
-reverse hypers 4x10 to start the session, then 3x10 to finish.
-blast strap ab roll outs 4x8

I was very happy to get some work in after a very stressful week working to complete the new Boozer store. This was the intial store I bought 5 years ago and have continually done work with it evevy 1.5 years upgradging it to a bigger spaces. This last move was the hardest(even though it was only accross the parking lot) with constant struggles. It was probabblly the most stressed I have been in the last 5 years. Most of the pressure is self imposed and my anger from letting it go while I worked on other projects. It is now the flagship store and everyone is enjoying it. I have learned alot from opening stores and going into new ventures. Opportunity is everywhere if you want to work for it. It will not come to you, you have to go get it. It will not be easy. THe only person that can do it is you but it can be done. And finally, don't listen to anyone but you. If you believe in it then you have taken the first and one of the hardest steps.




9/28/2011 9:02:54 AM -
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Sasturday
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Thursday 45mins stepmill,Friday of last week no cardio, sat 10 laps and sunday 8 laps, MOnday 8 laps sled, Tuesday 45 mins stepmill.

The Saturday sled was fine till the very last lap and it started to rain. It was threatening for most of the pull but waited till the very last last lap. I got about 100 yards into the pull when it poured. I sort of looked back and thought this is the point of no return. In all honestly it really didn't matter except that principal thing of finishing what you start. I rolled on and it poured till I was soaked from head to toe including my toe shoes!

Saturday
- Pulling off 4inchs of pads. worked up to 315x3x4, 365x3x2. Mixed med sumno with side sumo pulls
Rev hyper 5x10
-LOng ab strap pulldowns.

-Helped Dale and Ben work on their deads and getting the technical part of the lift down better so after the rain soaked sled run this was about all I was motivated to do.


MOnday and Tuesday was moving a store to a bigger local in the strip mall. This beat me down again and hopefully this is the last time I move this particular store. It is big and super cool though. Very Happy with the move, now I just have to figure out how to pay the extra rent. It is a big unit which worked out well for storage in the back as the 38,000lbs of kettlebells we just got in needed a good home.

Spud

Couple of posts...

9/20/2011 6:56:05 AM -
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Saturday and Monday
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Wed 8 laps sled, thur 45mins stepmill, Friday no cardio, Saturday 13 laps sled and Sunday 15 lap, Monday 9laps, Tues 45mins stepmill. No rhyme or reason on the misc lap numbers, just what happened with tima.

Saturday
-Gms off the straps worked up to 465x1x2,415x3. All sucked and were slow
-Reverse hypers 5x10
-lunges with foot on bench and 30lbs x8 per legx4 rounds

Monday
-squat bar bench. 2 softee pads with 325x3x2,375x3,put a spud sling shot type support on for415x3,465x2,505x1. raw with one softees with 415x1, 325x8 or 9 with 2 softees.
-pulls up,well jerk ups since pulls up are not in my backround. Hung rack peg up high and alternated hands on each set. 5 setsx 6 to 8
-green band pushdowns 2x50
-pull aparts 4x10




9/13/2011 7:00:28 AM -
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Tuesday
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Thur 45mins stepmill, friday off, sat 13 laps and sunday 14 laps sled.

No training on Saturday as we went to help Mike and Desi at the Rock Hill meet. Mike had been out of commission meet wise for awhile due to shoulder surgery 8 months ago. Rusty day but Mike PRed on the deadlift which is his worse lift. But he focused hard on it during his shoulder rehab. Desi had a rough day with gear all around.

Tuesday am training
-rear delts on pec deck and kb rows, 8x 10 reps per round. worked up to 108lb kb
-Leg press as a seated shoulder press with bosu ball pushups. 8x10 per exercise
-cable flyes and rolling dumbell triceps 8x10 reps per exercise.

Obviously pump stuff as work is getting crazy again. It should settle down in a couple weeks(I hope). Till then,suck ass.

Wednesday

/8/2011 6:35:24 AM -
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Wednesday
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Sled 7 laps am

Pm,Two laps with 300lb
-Got the bright idea to drag the sled really heavy like we used to do before our 2 300lb chains got stolen about a year ago(it maybe a year and half)Anyhow, Dale said it sucked but was close to the chain in pain so I loaded up 300lb with used the upper body strap to pull with. I looped it upperbody strap through the sled attachment strap and rolled out. It quickly sucked ass and the longer strap changed the dyanmic of the pull so you had to lean over even more and therefore did NOT resemble the old chain pull. With the back cramping early, I took the upper strap and looped it through the eye hook at the front of the sled which brought me closer to the sled and the pull was then like the old chain drag. It still sucked ass like the first chain drags we did and honestly I could not catch my breath and was ready to tap out on 1 lap. Then not wanting to crap out after one lap started to pace until out the pull in 25 step pulls. This fixed the issue and 2 laps twere done.


Trashed,
Spud

Monday

9/6/2011 6:06:01 AM -
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Monday
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Monday and Tuesday cardio 45mins stepmill each day


Training
-Standing ads using seated row handle x10 reps per set with pulldowns x 8reps per set x8 rounds going up each round till failure to reach reps
-Barbell shrugs x8 reps with dumbell upright rowsx10 x8 rounds. Ended with 6plates on the shrugs and 65s for the upright rows.
-Incline strive 8setsx5reps ending with 6 plates per side
-Flyes 8 setsx 5 to 8 reps ending with 75lb. Normal flye except at end added rotation at end of movement(basically from neutral to regular press)Boobs were cramping all day after that.

Alittle relaxation on Labor Day

Spud

Saturday

9/4/2011 12:56:54 PM -
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Saturday
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Friday no cardio, Sat and sun 1 hour each stepmill.

Training
-High rack pulls top of the knee cap. 3sx405,495,585,675,765,miss 855 and 805. Lots of cursing and bar kicking after the 805 miss. Should have gotten the 805, but some days you do and some you don't.
-Close stance bodymasters squats.6 to 8 reps per set 4 plate,5 plate,6 plates,7 plates per side(Think we stopped there)
-Reverse Hypers 5x12

Karl ended up winning so I hated him for about 3 seconds.
Spud

Wednesday

8/25/2011 6:22:09 AM -
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Wednesday
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Wed 8 laps sled, thur 45mins stepmill

Training
-briefs off box and buffalo bar, 3 blues per side. double work 325,375,415, 475x1
-standing abs with cable handle 5x10
-rev hypers 5x15

Bought it, not a ton of extra work right now.

Didn't get warm till the last set!
Spud

Monday

8/23/2011 7:06:23 AM -
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Monday
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monday 8 laps sled, tues 45mins stepmill

training
-neutral grip rows 225x8x8
-rope pushdowns 8x10
-sides worked up to 140lbx 8 per side
-swiss bar press 275x6x3
-machine curls 6x10

Got back late again and the dudes were deep into some work so I did some volume and helped out.

Spud

Saturday

8/21/2011 2:01:07 PM -
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Saturday
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Tue and thur 45 mins each stepmill, sat and sun 10 laps each day sled

Saturday training
-raw, no box, squat worked up to 505x3x2,then 505x8
-short gray band sides 4x10 each side
-Staning rope pulldowns 5x10
-rev hypers 5x10
-step up 8 on left, 3 to 5 on right with 65lb dumbells for 3 rounds

MOnday

8/15/2011 9:30:24 AM -
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Monday Early Morn Quickie
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Sunday 10 laps sled

MOnday am.
Of all things, my right shoulder is starting to fink on me and is hurting some so I did some rep work instead of hitting hard. So here it be
-band flyes and neutral grip pullup kip things 6x10 per
-suspended swiss bar with standing cable curls. worked up to 300x10x4
-chest supported dumbells rows with rollin' tircep extension 5x10 per.

Nothing great but some work.
Spud

Wednesday and Saturday

8/13/2011 5:16:02 PM -
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Wednesday and Saturday
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Wed no cardio, thur 45 mins stepmill, Friday no cardio, Sat 10 laps sled

Wednesday Training.

-buffalo bar with briefs off box. MOstly singles, 5 plates, 6 plates,7 plates, 8 plates ending with 825x1. Got loose in the bottom so it was alittle stall in the middle but acceralted quickly after that.
-Rev hypers 4x10
-oh yeah, wide stance monster mini quadded worker up to 315x2x3 or 4sets. Thanks again Angry Troll!



Saturday
-the sled beat me down today. It was fine till lap 5 and it started raining,not bad but light steady for 10 or 15 mins, and that made the sled feel like i had added another 90lb. Hips and back were crying heavily during the last 5 laps. I thought it would be a crappy day training after getting wiped out. It was not bad. same as last week, rack pulls with grey short band atteached but dropping the pin down a notch which is a 3 to 4 inch drop on this ole Gibson rack we have.
4platesx3,5platesx3,6 platesx3,7 plates xmiss then got one ugly mf rep that took what seemed like 30 sec to finish. Same total drunk and stoned look when I got done. THen went back down to 6 platesx 3

Pretty spent after this so just a few sets of hypers and some abs
-long ab strap pulldowns with ab wheel 5x10
-then did some bennibliques with the short gray strap 4x10 per side.

All by lonesome today so cake donuts and pizza are on the agenda

Spud

Mini Saturday and Monday

8/9/2011 7:18:51 AM -
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Mini Saturday and Monday
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Sat 60mins stepmill, sun 10 laps sled, mon no cardio, tues 45 mins stepmill

Saturday
-Very light training. Wide stance gms off suspension straps worked up to 375x3x5
-Long ab strap pulldowns 5x10


Monday
-some raw pressing to 315x5 the put the modified sling shot, then 375x3. Shoulder acting up so I went to a 3 board for 375x3, 415x3x3
-flat presses worked up to 100lbx12x3 rounds
-Chest supported rows 8 setsx10 supersetted overhead tricep extensionsx 15
-scare crows on seated row with long ab strap 4x12


Alittle work it be..
Spud

Wednesday

8/4/2011 12:24:35 PM -
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Wednesday
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Wed no cardio, Thur 45mins stepmill.

Training
-Box squats with chains and briefs. My left ass cheek was cramping as I started and did not let up the entire time. The only thing running through the brain was blowing out a upper cheek this time. So I went with single instead of doubles in hopes of not getting the cheek ripple. 595x2 chains per side, x4 chains, x6 chains,x8 chains, x 10 chains.
-It was the second week of jump stretch pulls with monster mini and 275, raw and sumo. This is a anger troll recommendation to AnaDale which he could have kept to himself. I was going to p out but tried one with no flitter flatter or farter so I rolled on 5x2 reps.
-Alittle rev hypers 4x15 with Ben telling me I wasnt locking them out. I ignored this comment as my erectors are 3 times his and look like sets of rolling hills.
-Caput for the night.

Thursday while its quiet I pay gym bills. This was normal until this cat's truck would not start and he asked me for a jump. No problem. We get out there and hook it up and it still won't crank. He calls his wife to come and get him but I say, it's a stick, why don't we push it. It is a small truck so I figure out of the parking spot and turn down the exit road to get it going. The other way is backwards and up 20 to 30 degree incline. I am thinking no way but as I push his Chevy S10 rolls up the hill so I keep on pushin it up 3/4 of the incline then push from behind the truck. It pops off fine and he is gone. I walk back to move my truck and when I get there I feel like I have just ran 10 100 yard sprints! For a minute I feel like passing out and laying on the asphalt but Mark my 8:00 drives up and you know he can't see me layed out on the ground.

Cardio 2x!
Spud

Monday

8/2/2011 5:53:40 AM -
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Monday
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Monday no cardio, Tuesday 45 mins stepmill


Training
-incline dumbell press worked up to 120lbx6 or7
-Extra wide grip with modified sling shot. I had demin sleeves put on a old sling shot to give it some more shoulder protection and mimic the shirt better. The feel to me is better and it supports teh shoulder more. Needs alittle more work . Worked up to 405x6.
-slip knotted 2 blues and did a kneeling dip pressdown 4 or5x 8,
-Seated rows 5 sets finishing with the stackx10

Sort of a decent night. Got back late so I missed getting in on the shirt action.


Spud

Saturday

8/1/2011 11:04:45 AM -
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Saturday
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Friday no cardio, Sat 10 laps forward drag, Sunday 10 laps with 8 forward adn 2 backwards

Training
-Did more pulling to get back in line with the team schedule. Rack sumos just below knee with average short bands on them. It didn't start well as Barry asked if I wanted to warm up with 3 plates which was fine so I go to pull it and damn it was heavy. I think, this is not going to go well today. Maybe its a bad idea, then I realize the short bands are on there too! I yell at Barry and he claims he told me. I was not ready at all for that. The next set I put a belt on and it seemed allright from them on out. 3s starting with 405,495,,585,635, wnet down to 585x4,missed 5 with hands giving out. Ben did 635 so I decideed to aggravte him and put 675x3. felt like my eyes where popping out of my head. I asked them if I looked outo fo mind, they laughed loudly and said I looked like I had been out all night.
-elevated ghr worked up to 45lbx8x3 sets
-rev hyper with blue band and 450lbx10x5 sets
-gray band standing pulldowns 4x15

Brain was fried and there was no need to go on from there. Besides the wife wanted to see Cowboys and Aliens so we did the afternoon show. Pretty fun movie, not great but fun. Sunday was funk day all day too. NOt sure itf it was carry over from Sat or not but it has rolled into MOnday too. I guess it has been a bit since I burnt it that bad.

Brain Drain!
Spud

Wednesday PM

7/28/2011 6:28:19 AM -
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Wednesday PM
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Thursday 45mins stepmil


Training
-RDL conventional 315x4x2, 405x5,495x5, 585x3, 405x10
-Light sumo jump stretch with black(monster mini quaded) 225x2x5 or 6 sets
-Rev hypers 4x15 about 600 on hyper.


Spud

Sunday and Wednesday

7/27/2011 9:39:20 AM -
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Wednesday
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Tuesday 45 min stepmill


Since I missed Monday training with the guys I did some upper sled work. 1 plate for 5 laps. Each lap was spilt into 1/2 push, 1/2 pull

1/Overhead tricep and rear delt
2/Pec flye and low row
3/press and curl
4/front raise and upright row or high shrug
5/Iron cross static and row/external rotator holds.






7/25/2011 10:27:44 AM -
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Sunday
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Nothing great to report here just some sled work. Friday no cardio, saturday 10 laps, Sunday 3 laps prowler with 90lb added to sled, no cardio monday


Charles and Travis,the new cats, had their meet on Saturday so I had to cover a store on Saturday and missed out on training. So Sunday I added extra weight to the prowler to get some leg work in.

Both kids did well. Charles, 750s,500b,550p and travis 475s,205b,455p. Very proud of the dudes. They trained hard and both had a good meet. Dale, Ben and Chauncey were there to lend a hand and coach. I have asked Charles to do alittle write of his meet so maybe we can get it out here to elite. This only is 4th meet and 1st in full multi-ply gear.


Spud

Wednesday

7/21/2011 6:38:42 AM -
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Wednesday
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Wed no cardio(i know right, getting to be a bad habit9, thur 45mins stepmill

Training
Not alot going on last night. I got back too late to get in the squat rotation so I helped out and did some other work
-Rev hyper 4x10
-Hack squat worked up to 5 plates a side for 4x8
-Rev hyper 3x10
-straight bar gm 225x4x8
-one leg extension. 2 rounds back and forth for 15 reps for 3 rounds.

Suck work but still alittle beat up from Sat raw squats and working up to some decent weights.

Spud

Monday

7/19/2011 7:29:10 AM -
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Monday
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Monday no cardio, Tuesday 45mins stepmill

Training
-bench work to 2 softee pads and chains with 315, 1 chainx5, 3 chainsx5, 5 chainsx3, 7chainsx0
-close grip 4 board, 315x5,405x5,455x5
-floor press dumebell, 100sx10,125x8 or 10, 150sx7 or 8, x4
-125lb one arm rows 4x8
-long ab strap pulldowns 4x8

Not bad work.
Spud

Thursday

7/14/2011 6:25:50 AM -
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Thursday
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Wed and thur no cardio


Got hung up at a store last night so I could not get back to train with the dudes. This meant I had to get some work in Thursday am and bagged the cardio again. Trying not to get off pace here with the training. It is easy to get sidelined when you are doing alot of things work and business wise, each one is like a girlfriend or wife. They demand your time and get pissy when you don't give it to them. Right now I feel like a business/training polygamist. If you ever watched Big Love on HBO. This story revolves around a guy with 3 or 4 wives in Utah with a huge hareware business chain. He is wide open all the time and has to use viagra to keep up with the wifely duty at the house. After the first couple of seasons I stopped watching it but I guess where I am going is I really would like to have some business viagra to help me keep up with all my wives..

-speed pulls conventional. 405x3x5 set
-hack squat with light rev band 6plates per side with 3 work set of 10 reps-
-two hand swings with 154lb farmers walks/kettlebell 5x10 with 30 secs between sets.

In the dirt as usual
Spud

Saturday and Monday

7/12/2011 5:47:15 AM -
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Monday
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Monday no cardio, Tuesday 45 min stepmill


Training
-Suspension strap abs 4x8
-Jumped in on bench, raw work with 2 softee pads and using squat bar 325x5,375x5,415x5and 465x3 with sling shot. put shirt on 505x3,555x3, 595x1(calling it that,left arm dragged some)
-arnold type dumbell flat press worked up to 105x8. Start in regular press position then as you lower the weight rotate into a reverse grip.
-standing close grip [pulldowns 4x8
-close grip pushup off 5lb soft med ball. 4x10

Nothing spectacular but getting the shirt for the first time in a very long time and getting some work in was good. The shirt wa way too tight in the chest but it worked.




7/10/2011 12:29:23 PM -
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Saturday
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Saturday 8 laps sled, Sunday 10 laps sled

Training
- new monster mini quaded using jump stretch board. raw with belt 185x2x2,225x2x2,275x2,315x2,365x1 hard and slow rep. backed down to 275x2x3
-4 sets rev hyper heavy about 600
-kneeling ssb gms. after i got the set up right these were good. tried some reps with the short bands but could not get the feel right. used straight weight and did sets of 6 to 8 reps and worked up to 285lbI have not done these in years so it was a nice change of pace and trashed the back pretty good.Still working on evening the loading patterns in my legs. the left one is still lagging and not contributing so the right leg is taking up the slack. This felt like a good exercise to force both legs to work togther. Weight is 240lb with some recomp going on so still gaining some.
-more heavy hypers 2x20


Spud

Wednesday and Friday

7/8/2011 1:39:50 PM -
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Wednesday and Friday
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Cardio stuff wed 45mins, thurs 45 mins stepmill.

Wednesday-THe guys were deloading so i do some rep work.
-rev hypers 4x15
-leg press 6 setsx12 with 8 or 10 plates a side(i think) then down to 6 or 8 for 2x20
-rev hyper 2x12
-one leg pistols 4x8 a leg
ab work-ab wheel move with blast straps 5x10
-bennybliques worked up to 110lbx10 a side

Friday 5 laps upper sled. add another 25lb this week thinking it would be alot tougher. Also did it different this time. Press for 1/4 to 1/3 lap, pull for 1/4 to 1/3, then press again,etc.

Ok, so new cat Travis Diamond Phillps works alittle for on Monday and Wednesday at the gym. Same guy I wrote his name on the dusty equipment to clean is working this Wednesday night and is starting to clean. he is using a rag with no cleaner of any sort. So I tell him to get a bucket put alittle soap in it with some warm water. I think nothing of it and go back to training and finishing up for the night. I look over and Mr diamond(I am calling him tree branch now 'cause that is what he looks like)and he is dipping the corner of the rag in a coffee cup. Yep a coffee cup. How much of the rag can you get wet in a coffee cup? i say why don't you get the bucket? Can't find it is the response. did you look in the bathroom with the vaccum and where all the cleaners are? No he did not! So I was amused at finding him using a coffee cup for cleaning bucket. I guess if we had little tiny equipment it would work well. Just not normal people training equipment. I told him he pulled a "sonny" who was the last guy who closed for me at night who would do things that made no sense except to him. I think point was taken.

I like coffee in my cup, not soap!
Spud

Friday and Tuesday

7/1/2011 12:35:28 PM -
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Friday Upper Sled
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5 laps 2 forward-press type, 2 backward-pull moves, 1 single arm mix,

1 rep lap, 1 static lap, etc.

Cut the time down by 10 mins. which bothered me because I wanted to stretch it out to a hour.


7/5/2011 6:14:20 AM -
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Tuesday
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Sat 8 laps, sunday 1hr, monday 45min stepmill, tues no cardio

Well Saturday got shot in the ass with a sick employee then Monday got shot with said employee passing it on to his family so I had to train on Tuesday and work the other days.

-Training hammer pulloversx15 reps and t bar rowsx12 reps and long ab standing pulldowns x10 for 6 rounds. 3 or 4 plates each on the t bar and hammer

-benchx10 reps worked up to 325x10 with sling shot and using squat bar

-finished with pushups off bar for 4x10 moving out a couple of inches per set,pec deck for 15s, dumbell curls with a 10 sec drop per armx6 per set and pull apartsx10. 3 rounds total.

So not awesome but got some work in. Will try to make up some on some squatting on wednesday.

Spud

Wednesday

6/30/2011 9:55:40 AM -
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Wednesday
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Wed 8 laps w sled and it was murder. Legs are not wanting to give me anything lately although I am blaming it on the extra 20lb I am floatin currently. THur 45 mins stepmill

Wednesday
-Box squat with cambered bar and briefs. working weight was 6 plates and 1 chainx1 rep per set, 2 chainx1, 3 chainx1,4 chainx1,6 chainx1,no chain 6 platesx3
-safety squat bar gms worked up to 465x3 ugly ass reps.

Charlie and the chocolate factory took a beating last night as he was helping his gf with some training. I kept yelling at him,"are you certified?","i am looking for a trainer"," I need a spot on these suspended gms, help me!" New guys are always incredible amounts of fun as you get to see how much of a beating they can take!

Travis Diamond Phillps on the other hand may need some work. His tolerance levels are alittle shallower it seems. But to make it on the Spud ship , you better get your poop together


Spud

Tuesday Morn

6/28/2011 5:38:09 AM -
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Tuesday Morn
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Sunday 10 laps, Monday no cardio, Tuesday no cardio due to training.

Had to move training to Tuesday morning as my pops had his other knee replaced yesterday so I elected to go and see him for a bit. The surgery went well and they expect to send him home Thursday.

Training-some early pump stuff
-Rows and pulldowns 8 rounds each x 8 to 10 reps per
-Pec deck and hammer press and ab wheel 8 roundsx10 rep per
-dips and upright rows 4roundsx12 reps per
-blue band pushdowns and curls to failurex2 rounds.

Still holding at 240lb during this first phase. My feeling is that it will take 2 more rounds to get back to some decent strength levels. The rounds are 12 weeks so far.

The shoulder is holding but it will be a bit before I put alot on it. Right now, it will be the hardest thing to develop strength back in. The muscle around it is fine, but I will have to find some new ways to get the joint itself to a level that can tolerate heavy weights like in the past.

This is probablly going to be one of the most difficult challenges I will face trying to get strong again and maintain that sense of purpose you must have to do anything in life. Right now my purpose has been focused on building the businesses which are only about a 1/8 to about 1/4 of the way I see them in my eye. In essense, I am trying to rise on two fronts. This is one hell of a mountain I am undertaking.

Standing at the face of it..
Spud

Friday and Saturday

6/25/2011 4:37:09 PM -
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Friday and Saturday
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saturday 8 laps sled

Friday
-5lap upper body sled. Upped the weight alittle again. 2 lap forward, 2 laps backward,1 mix lap

Saturday
-deficit pulls off 5 mats close stance
405x3x4, 495x1,495x2,545x1x2.495x3,405x5
sumo 405x3,495x3
-reverse hypers 4x10

Spud

Wednesday

6/23/2011 9:23:37 AM -
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Wednesday
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Wed 8 laps sled drag, Thur 45 mins stepmil



Training
-Little bit of squatting with the cambered bar and stump straps, raw with high box
worked up to 3 plates on bar and 2 plates on stump straps 4x3
-rack pulls about 2 or 3 inches above knees. worked up to 735x1,x2 and then pooped out.
-Reverse hypers 4x15
-hanging ab actually hanging with hands and not straps. Not near as fun as the straps. 4x6

Alittle better this week. Still gonna be a bit before I get conditioned to go heavier. Right now the body is still in cardio mode so it has to relearn and get conditioned again. Really achey today in da joints. Travis Diamond Phillps, the new kid working alittle bit for us at night started a couple of week ago. One of his main tasks is wiping equipment down at night. I noticed he seems to clean the same equipment over and over so I yell at him to clean some other equipment. He says he is so I walk him over to a dark blue hammer row with a inch of dust on it and write his name in it, TRAVIS. He argues that he has been cleaning it but I look at him and say that this is about 2 inches of dust. Now I am writing his name on all various pieces of equipment to prove my point and aggravate which is my best trait.ha.ha.

Everyone still gets their beatings
Spud

Monday

6/21/2011 6:38:44 AM -
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Monday
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Monday layed up in d bed and did no cardio. I did argue with myself off and on and should have just gotten up. , Tuesday 45mins stepmill

Training
-I got back late and there were like 8 dudes shirted up so I opted out and did some other work.
-Lat pulls 10 setsx10
-Flat dumbell press 110lb x6 setsx as many as i could get a set.-
-neutral grip dumbell press 70lbx3x20reps
-one arm rear delt on left side 30lbx50x2 sets
-Suspension straps dips with grey bandx5 setsx6 to8 reps
-35lb curlsx10x8 sets


low 240s right now
Spud

Saturday

6/19/2011 12:56:12 PM -
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Saturday
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Saturday and sunday 10 laps sled each day

Saturday-
-squats weren't in the cards this week so I did some heavy leg press. heaviest set 4setsx12, dropped weight and did 4 x20
-cleans 185x5
-back raise with 100lb plate 4x10
-reverse hypers 4x15
-still feeling it from wed so thoughts were heavy leg press,this beat me up even more sunday pulling sled. will continue to add volume each week both load and set wise.

Spud

Friday

6/17/2011 9:29:11 AM -
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Friday
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5 laps of upper sled again. Upped the weight some this time and added cable handles for a twist
-rear delt, two and one arm
-side raise one arm
-static,iron cross, rotator, overhead, one arm horizontial and one vertical ,upright rows and regular rows
-curls one and two arm
-upright rows and rows
-front raise
-supinating curls
-tricep kickback
-overhead tricep and overhead in y fashion
-pec flyes
-presses

then I mixed too many different things and felt like throwing up. i asked a long time client who we call sid the sloth if she wanted to be the vomit catcher. basically it was fish oil and lipid stabil(anti oxident and hdl/ldl supps then had post workout drink of xtend,g2 and creatine then had 2 cups of coffee. yeah not a great idea.

right there i tell you
spud

Wednesday and Underwear change.

6/16/2011 12:44:39 PM -
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Wednesday and under wear change
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Wed no cardio, thur 45 mins stepmill


Training
-Got back alittle late to squat with the crew so I had to pull instead. Raw conventional off mats, 405x3 starting with floor, 1 mat, 2 mat, 3 mat, 4 mat, 5mat
ON set 2 or 3, Dale happens to mention him and Ben pulled 600x2 or 3 off 5 pads and conventional. Now ben is the avagina so his pull is about 10ft off the ground. I am thinking to myself, F**9 that is great for him so in the back of my head, and Drale did this on purpose as he knows I can't stand it, I am thinking I have to get in there. Now, I haven't done shit for months really and suck bad right now but that urned the switch on. THen that bastard shows me the video. I continue on pulling the 405 and telling them I am trying to get in SHAPE to lift and I am but they all know I have to go up. So after the fith pad at 405, I bump it up to 500bills and strap it in with my back already kinked up I hit a hard two and know that is a day. THey were kind enough not to rag me much.

THen I got caught up in some high gms off the straps and worked up to 5 plates for 3 I think, maybe 2. Payment is crunk back.

A few rev hypers and that was it.

About this time it looks like it is going to storm and I figure I will load up stuff to drop off at the other store on the way home. Dale asked me if I neeeded help but it is a small load and I tell him I got it. No biggie, I walk out to the truck and the wind is whipping and clouds are swirling. It looks like a movie where the sky opens up and some cool happens. Well, not so. I walk to the truck with this erie feeling and start to load it. As soon I put the boxes in the back, a hugh white flash engulfs me. I think two things, either this is it and I am meeting the maker or lighting just hit. After a stunned moment of scared out of mind, I wander away from the truck and travis diamond phillps is asking me if I am okay. I say yes but think man, I better check my pants after that one. As a bonus to almost shitein' myself, the lightin' blew our computer router and also knocked out the direct tv.

Spud

Friday and Monday

6/14/2011 5:56:19 AM -
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Monday
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sat 8 laps, sunday 10 laps, monday 8 laps belt pull sled drag, tuesday 45 min stepmill

Training
-bench off 2 softee pads worked up to 405x3 then got side tracked with 2 brain dead guys wandering around the supp store- one fatty talker face and one lip draggin dope smoker looking dude.they used to come with the mma class when we had it here. complete waste of time and i was cold so i went back down to 325x8,365x6
-cambered bar press off squat box with one blue band. this is a very trickey press as the bar shakes if you go too fast with it. great for patience and lock out work. worked up to 275x5 with one blue per side
-blast strap ab extensions 4x10
-neutral grip rows with shrug apparatus. 275x8x4 or 5 sets.
-one arm snatches 88lbx8 per arm as the last work set.




6/10/2011 2:19:20 PM -
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Friday Training and Cardio
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Sled work upper body, 5 laps

-same mixture as previous with somemore added one arm work
-rear delt, front raise, tricep,high pull/shrug, rows
-static high pull/shrug
-an interesting one i had never done was one arm vertical and one horizontal for as long as possible then switched. this was not fun.

Spud

Wednesday

6/9/2011 6:40:11 AM -
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Wednesday
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Wed nocardio, Thur 45min stepmill


Training
-Back to squatting some. Put the briefs on for straight bar work. Worked up to 600x2x2sets, 645x2x2 sets
-rack pulls close at knee. Got into it alittle here 4 platex3,5platex3,6 platex3,7 platex1 with straps. nose started bleeding on this rep as it was sllloooww!probablly should have not done it but it was bull thing. felt somethings straining that have not been there for a bit.
-rev hypers 4x10

about 240lb currently
Spud

Monday

6/7/2011 5:54:13 AM -
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Monday
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Cardio stuff, saturday 9 laps sled, sunday nothing at all-zombie all day, monday 8laps sled, tuesday 45mins stepmill


Training
-long ab strap pulldowns with seated row 6x10 each
-front raise worked up to 70lbx8 swingin style
-floor pressed it again with squat bar to chest first to 225x8 or 10 then 2 soft pads, 285x5,325x5,375x5,415x5, 465x1 ugly ass rep. speed was great on the 415 so I thought I would get 2 or 3 out of it,na..na..na
-cambered bar out of mono lift with 2 blues per side and 1 plate 3 pr 4 setsx 3 to 5
-blue band pushdowns and barbbell curls, 5x10 each.

ugly happens sometimes,
Spud

Friday

6/3/2011 10:26:02 AM - Friday

Training.

-ran the rack on dumbell row x 5 per arm starting with 25lb and ending with the 150lb
-kb presses off ball with 3 part sequence-two arm press, one arm press and flyes. did twice as many reps on the 1 arm for the left side. all exercise were too failure.
-20lb med ball tooses off stability ball 100 reps total in 3 sets.

-ran out of time so that was it. good sweat and rep work.
-if you read dave's log about chaos and dealing with it the hardest way or flowing with it then that is where I am now. we continue to have staffing problems but that was also in the hiring process where we didn't really have one to start with. just winging it and rolling with it but with the turnover the last few months we have had to reevaluate things and actually have some processes in place in order to secure our growth and keep moving with the final vision I have. it is not fun and I have been drained many days trying to do it all. motivating people is hard when all you know is to work hard and when you see something you just fix it or get someone who can. I call it alot of things but usually it is eliminate the obvious possible ansewers first, hell just try should really what i should say. I am a do it right then and there guy, don't wait if its something you can fix right away. I guess the main thing here is chaos is there anytime you are trying to do something. lots of shit to deal with constantly so when he wrote that i had to stop for a second and think about how i flowed with chaos. somedays i flow and some days i fight too much but all and all i flow more then i used to. now , i have to figure out how to do it most all of the time.

rannty rantin',
Spud

Wednesday

6/2/2011 6:32:13 AM -
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Wednesday
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Wed 9 laps sled, thur 45min stepmill

Training
-Conventional dead worked up to 405x3x6sets
-did some dale de zerchers close stance off box. stump strap goes over neck for most of the support with arms mostly holding the bar in place. 275x3x5
-rev hyper 4x10
-one leg press 4 sets
-2more sets of rev hyperx10

back is ate up today
spud

Monday

5/31/2011 5:51:34 AM -
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Monday
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Saturday 8 laps sled, Sunday wife said no cardio on the birthday so i slept in some, Monday and tuesday 45mins each day stepmill



Training,continuing the gpp and build up phase.
-neutral grip pulldown and shoulder width grip pulldowns supersetted 10 setsx8 to 10 reps
-neutral grip and palm down rear delt raises supersetted. 8 setsx 8 reps each
-flat dumbell press. worked up to 140lbx5
-close grip floor press worked up to 365x5, then added 3 board with 405x3. was out of gas by then so the 405 was a struggle.

-helped dale clean up the gym and called it a day. hamburgers and home fries for dinner

Spud

Friday

5/27/2011 9:41:30 AM - Friday

Training and cardio again
-5 laps upper body sled rotating with 2 forwards push focus, 2 laps pull focus, 1 mix static

-overhead tricep
-static holds1/overhead,90 degrees, ironcross for 20 to 50 steps each non stop
-curls two arms and one arm
-front raise two arm
-side raise one arm
-rows rep and static
-rear delts
-bent over tricep kickback(walking backwards)
-pec flyes
-presses.

Spud

Wednesday

5/19/2011 8:35:47 AM -
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Wednesday
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Wed 8 laps and thursday 40mins stepmill


Wednesday
-long ab strap pulldowns 5x10
-hack squats 6x8 5plates
-outties stackx5x10
-200lb keg continentals 4x3
-suspended gms worked up to 4platesx5 reps

Spud

Monday

5/17/2011 6:37:40 AM -
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Monday
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Saturday 1 hour, Sunday 15 laps sled
MOnday no cardio, Tuesday 45 mins stepmill


Monday
-chest supported rows with super fat spud tricep strap 5x10
-Dips 5x10
-Overhead tricep presses 6x20 nonstop worked down the stack
-cambered bar presses worked up to 275x 5 or6. This is very unstable so there is so going fast or you are eating the bar. Very good for teaching bar patience and technique work, oh and time under tension
-used standing calf machine as a push press. the presses were no lockout to keep pressure on the muscles(more time under tension) 5x10 to 15
-assited pullup with underhand grip and pulling more with the biceps 4x10

Still thickening up work, about 230 now and overall just getting in shape to lift heavier again. This mode switch has made me lazy and unmotivated towards the cardio so I will have to be alittle more creative on getting up for in the am.


Spud

Wednesday and Friday

5/13/2011 3:50:13 PM - Friday

Training and Cardio.

5 laps upper body sled using
-overhead tricep two arm and one arm alternating
-overhead hold
-one arm sides,
-two arm and one arm rear delts
-forward rotator hold
-backwards rows
-backwards row static hold
-backward two arm curls and one arm curls
-pec flyes(worst one with the shoulder)
-iron cross holds,second worst)
-regular presses

think that is it

5/12/2011 7:08:40 AM - Wednesday

Wed and thur 45mins stepmill


Wed
-close stance dead from mid shin worked up to 315x5x3
-close stance squat 135lbx8x3
-outties 2x20
that was it. still not in a hurry yet on the lower stuff. one more ten(rolfing) session left and I want to keep up my progress before I start pounding away. thickening up again from training which is a good thing. 225lb

Spud

Monday

5/10/2011 6:35:14 AM -
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Monday
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Friday 45mins, sat 9 laps sled, sunday 10laps, mon 10laps, tues 45 stepmill

Monday
-assisted pullup with stump strap and orange band on power rack 4x8
-fat strap chest pulls. 3x10 with no restx 4 rounds
-incline worked up to 315x3,315x4 with softee pads.
-flat dumbell press with 70lb and fat gripz3x20
-30lb spud sledge hammer swings against tire 4x10 per side
-mini bands tricep extension accross body on left side only. trying to work on the weakest links in the shoulder. 5x10 on left.

Spud

May already and alittle training in April

5/5/2011 6:53:11 AM - Wednesday

Wed 45min, thur 45min stepmill


Wed training, very light stuff last night. this is almost 12 weeks with no lower work so lots of easing into it. Sore this morning!

-rdls 225x6x6
-alternating lunges using a upper body strap attached to the lower pulley of the cable crossover. This sort of makes a smith machine out of the this lunges. The point was to stay upright and get some work in but not too balistic and some pressure off the joints. 4x8 per leg
-back raise with 5 second pause at bottom with palms on floor and 2 second contraction and hold at top. 5x6
-knee extension 4x15


5/3/2011 6:27:45 AM - Monday

was sick for the last two weeks so spurts of cardio here and there. got the clearance to pull sled again. i just have to be aware and change how i drag. essentially i swing my legs instead of lifting up from the knee and driving. the leg swing initates from the oblique and abdominals which have always been a issue with tightness. So i am focusing on changing it now. so monday last week was 8 laps, tues stairmaster 45mins, then nothing the rest of the week with the cold or infection. picked it back up yesterday with 8 laps sled drag and 45min stepmill tuesday

-Back to Monday night training. Lot of conditioning work to get back to some training with the guys so:
-band facepulls 8x10
-rear delt on incline bench both neutral and palms down 5x12
-one arm rows with 80lbx10 repsx 8 rounds
-dumbell flat press worked up to 100lbx10x5 sets
-straight leg dips 6 or 7 setsx10 reps.

Gonna hit some light lower Wed

4/21/2011 6:30:56 AM - Thursday

Wed 45mins stairmaster.

Training
-Pulldowns and long ab strap pulldowns 10x10 per exercise
-Chest supported rows and tricep pushdowns 10x10 per
-leaned over hyper machine and did presses with the 100lb plate and ab strap standing rows 10x10 per


4/19/2011 11:51:31 AM - Tuesday.

Wed- no cardio, thurs 45 mins, fridat 45, sat and sunday no cardio, MOnday 45mins

Training
-Roman chair sit ups 4x8
-bench 275x5x5
-one arm dumbbell alternating presses, worked up to 105lbx 10 per arm
-rolling dumbell triceps worked up to 80lbsx10, 2 down sets for reps.

Went to the meet on Saturday in Asheville. We left early Friday to a miserable rainy day and it did not clear up at all. The day got rolling bad and really did not get better as all parties were confused as to where we were going to eat for dinner. I thought one place but everyone else was at another. So we got some s&%$^y directions and proceeded to ride arounf the entire cit of Asheville for about a hour till we finally got to the restaurant. The ride home was about 5 minutes if that tells you anything. To make peace with my anger, I bought several choclate pies, 2 choc honey buns and some choc doughnuts, ate till the pain and breathing hit then toook a small break and ate somemore.

Saturday, meet day started out crappy and rainy so I really thought it was not going to be a good day but the storm passed and the meet rolled on. Dale hit 915,725,705 for a nice 2345 total and just missed a grand squat and fatter total. Old Dude hit a 605 squat and Karl hit a good total and took out my 275 deadlift with a easy 720.

During break time, they were cooking burgers and dogs outside so most everyone was outside during the bench only flight. Me and the young cats-travis and charles went to the quickie mart/dunkin doughnuts and got a couple dozen doughnuts as I continue to show them the Spud Old School Eating to get Swole training. They added a gallon of milk. Towards the end, Charles needed some help to I took 2 glazed and put a choc one in the middle and made him a doughnut burger and smashed it down for him. He struggled but finished. Raisin' 'em right!!

4/12/2011 9:53:22 AM - Tuesday

Saturday 30 mins interval, Sunday 1 hour, Monday 45 mins stepmill


Tuesday
-Hangin abs and long ab strap pulldowns 6 x 8 reps
-incline double dumbell row worked up to 75lbx15 reps
-Incline press worked up to 65lbx25 reps
-pec deck stack x 2x 15
-doubled up orange band pushdownx15 reps with pause at top of stretch
-machine standing curls 4x5

Great meet for the spf in Myrtle Beach. Good day for everyone and watched Donnie hit the 1260lb squat and took 1300lb for a ride. Off to Asheville this weekend for the rest of the crew's meet day.


Spud

Friday

/8/2011 8:29:11 AM - Friday

Tuesday 45mins, wed layed out, Thursday 45mins, Friday 45mins stepmill


Friday Light pump
-Set up back circuit with neutral grip pulldowns, machine pulldown, hammer rows and long ab strap pulldowns, 5 rounds at 10 reps per exercise.
-Kb rear delts and kb double front swings. 10 reps x 5 rounds
-one arm machine curls 10 repsx10 rounds each arm nonstop.

Wish the team good luck as they go to Myrtle Beach Saturday for the meet. Pat put on a good show last time so it should be even bigger this time.

Spud

Monday

4/5/2011 6:11:48 AM - Tuesday

Saturday 45mins, Sunday 1 hour, Monday layed out

Tuesday training.
-close neutral grip pulldowns 6x20
-floor press with chains x10reps supesetted with jm press from floor press positionx8reps. worked up to 8 or 9 chains per side. The jm side sucked at the end only gettting a couple of reps after the floor press
-100 reps pushdowns straight
-hammer curls and standing abs worker up to 70lb on the hammers. 5 or 6 sets.

Go to powerlifting watch and see benedict magnussun pull 1015lb, simply amazing. I just to stop for a minute when I saw that and soak it in.

chugga...chugga..the train bellows..

3/28/2011 11:01:18 AM - Monday

Wed 45, thur 45min, friday off, sat and sun 60 mins per day stepmill



MOnday training

-semi close grip neutral bar with one arm seated row 8x10 per set
-dumbell press worked up to 125lbx10, then 45lb xfailure with 3 sec pause in bottom stretch position
-band side tricep extension across body standing up. orange band x 3 sets to failure on each set.

Almost done with the ten series so I can get back to lower body. Just upper crap is very unmotivating at 530 in the morning but at least it is alittle training. Stilll hangin on the cardio and getting the bodyweight down. The plan is to pull it down then get back into full speed. Probablly one more month with the ten series and then start conditioning lower body again. Things seem to getting in line again without so much chaos and uncertainty about some paths the busineess is taking so that is better. Pushing hard in alot of directions currently and the toll is heavy but there ain't nothing for free except your choice to do or not do something.

3/22/2011 6:55:10 AM - Saturday and Monday

Wed 45, thur 45,fri off, sat 60min, sun 90mins stepmill, monday off, tuesday 30mins

Saturday/ FInally got a Saturday to train alittle bit at the gym and hang and help the dudes out with their upcoming meets. Not much but always want to help them reach their goals. Did some upper work since I am still hitting the ten series(through 6 so far)

-pulldowns and long strap abs 8 sets each
-standing machine press holdx8x 5 rounds
-incline dumbells to 75lbx10 for 6 or 7 sets
-dips x10 x5 rounds


Monday
-rear delts and seated curls 8 roundsx 8 reps per
-bench with 4 grip x 5 repsx 5rounds per grip,close, medium, pinkey on ring, index on ring
-chest supported row and assisted pullups 8 sets perx10 reps.
-quarter dips 5x10




/16/2011 8:02:29 AM - Wednesday

Tuesday stepmill 45mins,25 steady, 20min hard and constant increase to level 16 for last 5 mins

Wednesday
-All rope training x 10 rounds with 1.5 to 2mins rest per(maybe less didn't time it)
-rear deltx15 to 20 reps
-Single arm waves x20 per arm
-side chops 10 to 15 per side
-front raise doublesx15 to 20
-bent over tricep kickback alternating left to right waves.

Decent temp outside and was really not interested in training inside gym so this was a good volume/rep training for 45mins.

Spud as a wee one, or so sues says!

Many logs a posted...

3/14/2011 10:20:37 AM -
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MOnday
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Thursday 45mins,Friday off, Saturday 1 nour, Sunday 1.5 hours stepmill.


Monday
-Long ab strap pulldowns with Lat Assassin pulldowns bar alternating grips each set. 9 setsx8 reps per set.
-short band rear selts and pause dumbell rows working up to 125lbx 8reps per arm.
-Hammer press and bw dips 8 roundsx 8 reps pers.


Broke in a new guy on Saturday at the new store so hopefully I can train some on Saturday again until I find something else to get into business wise.






3/9/2011 12:51:35 PM -
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Wednesday
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Tuesday 45mins stepmill


Wednesday
-chest press, this is suck ass i know but at 530 in the morning that is what i get right now, did the stack in 1/4s

1/4 two grips neutral and regular 3 sets x10 eachx 2rounds,moved down 3 or 4 plates and repeated then one more round of 3 setsx10
then 1/2 for 2x10x 3 round, 3/4 fo 2x10 with 1x10 on close grip neutral, then full stack for 1x10 and 1x8 for 2 rounds.

Then back up the stack the same way

-hammer pullover one arm 3x10 per arm for 6 or 8 rounds

-one arm pushdowns back and forth for 5 mins.

So Monday I come in and the trash can lid is gone. Same can we have had for 1 or 2 years,maybe more. I haven't seen the night guy since Sunday after he closed up. All I know is the f'in can lid is gone. So i ask dale and sue to ask SOnny where the can lid is. Finally I get a answer from Sue this morning(wed). Well it ain't really a answer, it's, "I dunno where the lid went." You f'in worked Sunday, the lid was gone Monday,WTF? So Stefan, who runs the Boozer Store, runs around the gym thinking the Strongman used it for some reason, mainly if it was the Strongmen, it would be the guy we call the Lumbering OX(yes he walks and acts just like that, how's that for a picture) he checks everywhere, inside, outside in the sheds, in the trash in case it got broken. Nothing it is just gone?!?! Again, WTF?! This perfectly fine lid is gone now and to top it off I didn't even get a note saying, I just don't know where the can lid went, it was there at some time. So now, my can lid is MIA! who do you report that too?



3/7/2011 3:38:35 PM -
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Monday
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Friday 35 stepmill, Saturday 45mins, Sunday no cardio


Monday
-Long ab pulldowns standing with standing rows with same strap,6x10 each
-green band seated rows in rack with short band overhead tricep press(orange band) 20 rows and 8 tri reps per armx6 rounds
-hooked grey short on rack and hung barbell in them for more pushdowns 5x10
-Dumbell presses bb style on way down then rotating in on way up. worked up to 80sx10





3/3/2011 11:01:42 AM -
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Wednesday
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Friday 45mins, Saturday no cardio, Sunday 60 mins, Monday 35, tues 45mins, wed 40, thur 40mins stepmill and stairmaster


Wednesday
-cable flyes upper and lower 6x 15 upper, 6 x8 lower
-Took stump straps and short grays and did bench pressx8x4 sets
-incline bench rear delts 5x20
-dumbell hammer curl and press overhead(sort of a snatch type movement, worked up to 40lbx10(left shoulder still weak so this was a difficult and uncomfortable move with pop, crackle and more pop each rep





2/24/2011 6:57:38 AM -
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Thursday,short band and stump strap bench tip
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Tues 45mins stepmill,Wed 35mins stepmill at 13 level. f ed off insteasd of doing my usual hour.

Tuesday morning I went to the store and traveled my usual route. I go t within a few blocksand saw the road blocked by da police. So I went around another route only to find it blocked too. I finally get close enough and the officer lets me by to get to work. When I get out of the truck, I smell gas and look down the road to see a tanker layed on its side with city officals all around it. They have evacuated the whole block pretty much. At first it is suppose to be moved by 2 or 3, so I hang there. THey won't let any one in so nobody can come to the store. I check every 30 or 45 mins and the truck lays on its side and lays on its side and lays on it side. Finally about 3 it is obvious it will be late in teh night before it is moved so I pack it up. The strange part is there is a tanning bed next door and early in the morning there is steady traffic. I guess burning skin and the smell of gas are a acceptable combintion as long as you get your tan on.

Thursday
-hammer row 6 setsx12 reps, worked up to 4 plates
-Scare crows on seated rows 6 setsx12
-bodymasters standing press 4 sets
-dips with pause at botttom 6setsx10 to 12
-dumbell presses 65sx10x10sets with 39 sec rest per set.

Also, I was messin around this morning and added a new twist to using the short bands and a stump strap.

Basically you can either take mini or monster and double one on each end of the stump strap or you can slip knot a grey or orange on each end.

Place bands in hand and throw strap over back. this adds alot of pressure and tension to the last part of the movement(or your lockout)We used the mini doubled over for dips this morning and it was tough.

Then I tried the grey doubled over and they was no way so I slip knotted it and that worked great.

My initial thought was to add it a high board press say a 5x5 lockout after me bench but its application can be for anything like a push up of any sort and really anything you can think of.

The cool part is the strap stick to the back instead of sliding or popping off back like a regular band wo


2/22/2011 6:36:54 AM -
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Tuesday
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Friday 45mins, sat 60 mins,off sunday and monday, Tuesday 45mins stepmill and stairmaster.

Still not suppose to do lower body but i wrecked myself Sunday laying floor tile. I forgot how hard it was. Felt like i did lots and lots of good mornings-back and hams tore up. I am a cheap bastard and can't stand it when I know I can do it myself. I payed for it in blood instead.

Upper tuesday am
-seated rows 8 setsx8
-pec deck 6x10
-dumbell floor press worked up to 75lbx20 reps with 1 sec pause on floor. 3 sets
-set up poor man's lat strap with chains and cable handles and did tricep extension s with pulls to chest. 6 reps on tri, 10 on chest pull.





2/17/2011 12:40:52 PM -
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Thursday
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Wednesday 60mins, Thursday 40 mins stepmill


Thursday

-Barbell row up to 315x8x2 sets
-football/swiss bar with wide grip press, worked upto 315x3
-set up handles in spud suspension straps. put box behind me and put edge of toes(top of foot) on box.
then dips for 6x 10 reps supersetted with football/swiss bar curls x 10 per set.




2/15/2011 6:44:54 AM -
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Tuesday
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Friday 55 mins, Saturday 60mins, Sunday 60mins stepmill

Tuesday
-standing abs and cable rear delts x 10 each x 10 sets
-rope pushdown 10 setsx10 reps, then went back up the stack increasing it a rep with each weight decrease. 10 sets more
-rope curls 10x10
-incline press 235x6x5 sets
-hammer 4x10
Still no lower work while I am doing the ten series. Very pleased so far with the results. Not as much pitch forward while standing. Don't have to spread my feet to be comfortable. Standing taller. Don't know how long it will stick afterwards without constant reinforcement of sessions but the process is what I am really after anyhow. The seperation of glued tissues and twisted bones from years of poor postur,abuse, training,etc. . You can see and feel the tissues softening and moving.





/10/2011 10:58:12 AM -
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Thursday
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45 mins stairmaster, 25 steady, 20 intevals

Thursday
-Long ab straps pulldown and lat pulls with neutral grip handle 10 reps perx8 rounds
-band rear delt 10x10 reps perarm
-decline, worked up to 315x6
-push ups handles for 6 sets to failure on each one.





2/8/2011 11:50:50 AM -
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Tuesday
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Friday, Saturday and Sunday 90 mins steady state stepmill, MOnday off

Tuesday
-Went in alittle early to train. I open the gym on Tuesday and Thursday. I got there as usual at 4 something and began to open up. One of the opening tasks is making coffee. We have a commercial coffee maker, it is not awesome but it makes a pot quick. Whoever closes puts a new filter in with the coffee so all you have to do is pour the water and move on. Very simple, right. So for maybe 7 or 8 years we have had this coffee maker and so far I have not had any problems at all(knock on wood) so I didn't think about it and just poured the damn water. Next thing the hot scalding water is shooting out like I am taking a hand shower. I scream,WTF!!! I grab the trash can lid to catch the water as it shoots all over the place and try not to get f'in burnt. After a second of this I spot the filter holder sitting on top of the ice maker which is about 6 or 7 feet away. So i throw the pot under neath with jetting and burning water going everywhere then leap over and grab the filter and water dispenser and throw it in there. I spend the next ten minutes cleaning up the water and wiping shit down. Now, normally shit happens and I get that, but this guy just got through asking me for more hours and wanting to do anything he could a couple of weeks ago. I told him to stop making the small mistakes and work on the small detail things at the gym. When you can do that, we can talk about other things

Well one week after "the talk" he misses one of my gym closing pet peeves, again. So I chew his ass and tell him if the damn boxes aren't straight we are done. One week later, my hand is scalded at 430am. WTF?

-training
-dumbell flyes worked up to 60sx10 from 15lb
-standing lat machine pulls 8x10
-took short grey bands and slip knotted them on suspension straps and did push ups off them mixed with one arm short band extensions overhead. 5 rounds of each x 10 reps per
-short band standing curls(like in a cable crossover with the top cables) with one arm short band pushdowns. 20 reps eachx4 rounds.
-lots of short band work. that was the theme of the morning.




2/3/2011 6:55:12 AM -
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MOre upper
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Wedneday, case of the laze but got 30mins on the stepmill in. built up to level 14, then intervals for 10mins, then went to level 16 and worked down to level 6

-Thursday
chest supported rows and pulls to chest with feet on bench using smith machine, 10 reps eachx5 rounds
-floor press, worked up to 300x10 reps
-rollin tris with dumbells x10 reps working up to 60lbs, mostly working on shoulder stability in the left one that had surgery.

Session 2 of the ten tommorrow


2/1/2011 10:54:54 AM -
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Monday and some new doings
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Friday 60mins, sat and sunday 90 mins each steady, monday off

Well Saturday I was suppose to squat but that did not turn out as I forgot about the ten series starting on Friday. For several years, my massage therapist has also done rolfing and other massage techniques on me but not the ten series. So now, seemed like a good time to experience the ten.

The ten series is a comprehensive shredding and realignment of the entire body over ten 1.5 to 2 hour sessions over several weeks. I call it shredding as it goes through several layers of tissue to realign. THe way I look at realignment is that rolfing tries to bring you back to the point where you were in perfect aligment and most everything worked like it suppose to. As the years go by, the way you learn to walk, hold yourself and essentially deal with all the stresses of the outside world reeks havoc on your body and tissues causing tears, scar tissue, dominant muscles and muscle and tissue that don't function correctly. Often you hold stress in various tissues and sometimes(although it is not provable in any way) you hold emotions and emotional trauma there. By releasing this tissue, etc you can relieve some pain I believe.

Well the first session is lengthing of the torso through the obliques, some abdominals and basically along the lats. I was lucky to have to two people working on me, my therapist Barbera the Hun and this little crazy homeless looking fellow named Blake or I call him Blake the Ripper. He is known as a shredder in town. Barbera can shred but she also has great finesse.

THey both pounded my obliques where I have always been sensitive to pain withtightness and very ticklish. So imagine a hour and a half of me about the burst in giggles while at the same time trying not to cry in pain.THe cool thing was when they hooked together and moved what felt like sheets of muscle under my skin.

By the end, I was standing what felt like 2 or 3 inches taller and honestly felt stoned from all the tissue work. Now I only have 9 left. THe thing is this was suppose to be the easy one. SO long story, I was told not to squat or dead for awhile so the changes settled in.

TUesday
-Assisted pull ups x10reps per moving up the stack till I could not get 10 reps so about 8 sets.
-Pec deckx10 and dumbell pressesx20. Worked up to 80lb so about 8 or 9 rounds.
-Tricep pushdowns x10 with supinating dumbell curlsx8 per arm x 6 rounds





1/28/2011 7:54:46 AM -
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Wednesday and Friday
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Tuesday 60mins steady state, Wednesday no cardio, Thursday 45min with intervals(5 1 min on, 1 min off, after cool off, built back up to level 16 from 6 going up every minute.

Wednesday-
-3 laps with prowler with a hundred lbs.

Thursday
-Long ab straps pulldowns with seat rows
8 setsx10 reps per exercise
-bench raw worked up to 315x6 to chest, 225x20
-band pushdownsx20reps, barbell curls with negative on way downx10, made up a jump extension with barbell where you secure the barbell about chest height and jump up into a full locked out position with arms x10 per set. Did these three for 4 rounds.





1/24/2011 9:49:35 AM -
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Saturday and Monday
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Friday, the wife said I was sleeping so well she didn't wake me for cardio, she was right so sleeping like a champ was awesome. Saturday and Sundsy one hour of stepmill each with steady state and no intervals.


Saturday,
-Got to squat with the crew and it was nice to not have to rush off to a store or cut anything. Just squated and pulled.
-Raw squat off the chain with cambered bar with 3 plate and the blue over the top of the plates 5x2
-raw sumo with a belt worked up to 405x3x4 and 500x1. Nice,solid and fairly fast so I left it there.

Monday am
-hammer row and standing abs with ropes 8 sets with 20 reps on the row and 10 to 15 on the abs
-dumbell press, worked up to 100lb for 20 reps
-close grip bench x15 to 20reps
-barbell shrugs with 315x10 with seated dumbell rear delt raisex 15 for 5 rounds.






1/20/2011 6:54:25 AM -
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Thursday
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case of the lazy ass on wed, so no cardio but i did cut 64 shelves for the stores to finish that off so it was sort of cardio anyhow.


Thursday
-bodymasters squat worked up to 7 plate x7 reps so 5 or 6 real worksets at 7 reps per set. 7 was just the number for the day
-two 154lb farmers walk dumbells for sumo pulls at 8 reps per set supersetted with revhypersx10 reps for 4 rounds
-hangin abs and ab wheel 4 rounds each




1/18/2011 11:12:50 AM -
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Tuesday and Deadlift video from 2006 WPO finals
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Saturday 60 mins stepmill, Sunday 10 laps sled drag in 25 degree weather. Wore my five finger toe shoes which was a mistake and sort of got some mild frost bite on me toes. Of course, the day was packed with work so I had to jump in the shower right away with frozen feet which makes it even worse so needless to say, it was a very short shower.

We had chinese Sunday night as left overs from Saturday. don't know if that was the cause or the plate of cookies or the string cheese after that but for the rest of the night I was backside drippin' so I kept my diaper underwear on(sort of like that gross diaper commerical,with the tag team song except it goes,"poop, there it is") thatis how I felt all night. The wife gets up at 4 to open the gym on Monday and occasionally I wake up too and always have to pee, so I sprint in there before she gets there. This time, I got there and instantly threw up everywhere(i know it's gross but it is funny too)I have not thrown in years so heave ho for about 5 minutes during which my nose began to bleed so snotty drip throw up butt drip was I. Obviously cardio was out for this day and training.

Tuesday
-Standing machine pulldowns with long ab strap pulldowns 8x10reps per and face pulls x20 reps
-Kb floor press with old school pec deck. worked up to 88lbx10 on kbs so about 7 rounds total.
-fat grip v tricep 6x10
-one arm curls x 5 reps per arm for 5 mins going back and forth.

Here is the video.I was asked to put up a deadlift video and the wife found it and I thought it would be cool to share here too.

Hey james,

the wife just got the chance to get it you tubed so here you go.

Log jammin

1/14/2011 9:38:09 AM - Friday

Thursday 60 mins stepmill, 2 rounds of intervals, 5 1min on, 1min off then 5 mins steady then started at level 18 and worked down for 12 mins.

Friday
-tbar rowx 10 reps, hammer pulloverx10 reps and leg raise with med ballx10 repsx 6 rounds.
-push up barsx8,10,12, 14, 16, 18, 20 reps mixed with hammer curls 25lbx10 reps
-pause squats off straps x10 repsx5 rounds mixed with rev hypers.



1/12/2011 9:19:05 AM - Wednesday

Tuesday 60 mins stepmill



Wednesday
-15 mins stepmill, 5 mins warmup, 10mins intervals
-deadlift 315x3 conventional,3 sumox 5 rounds with 15 to 30 seconds rest. Finished with 405x1,500x1,600x1 sumo raw with belt
-single leg press for 100reps per legx3 rounds adding weight each round. 10 reps per leg back and forth until the 100 was met.

600 for a single was ok considering I hadn't done alot in December and for 6 am I will take it for today. Anyhow, you get what the day gives you and that be what I gets!

Right now with the new store done, I can refocus my training with a goal. You can't do shit without goals and plans!
1/10/2011 9:28:33 AM - Monday

Saturday 60 mins stepper

Sunday, did nothing all day. Ate, slept in chair, ate slept in chair, ate slept in chair.

MOnday
-Interval warmup 5 mins, then 5 one min interval with one minute rest
-Long ab strap pulldowns,seated rows, fat bar pulldowns 6 roundsx 8-10 each
-flat dumbell press worked up to 100lbx12
-quarter dips and inclines 4 roundsx8 to 10 per set
-kb cleansx8 per armx5 rounds. Worked hard on stabbing up through the kb. this position is still hard on left side but all in all not bad.



1/7/2011 10:43:28 AM - Friday

Thursday 45mins stepmill

Friday training mix
-Standing ab pulldowns with stability ball leg raise 5x20,5x10
-Rigged up some stump straps and cable handles on the pec deck for 8x10
-Used spud cable handle on assisted pullup for 10x10 used the stack for assistance and did dead stops at bottom where the arms are full length
-hang cleans 5x10 with 135lb
-hack squat 8x10
-Ran out of time.


1/5/2011 1:57:03 PM - Wednesday

Tuesday 45mins stepmill


Wednesday, no cardio but trained early. Rack pulls to 525x3 supesetted with zerchers off a box and close stance worked up to 275x6
-landmine(10 per side) and dumbell obliques, with 120lbsx8 per side
-dead snatches, worked up to 88lbx5 per side. The left was giving me a hard time and I kept missing the lockout behind me or in front as that shoulder didn't want to hold it but in try Rocky style I kept at it until they were right.

1/3/2011 2:53:33 PM - Monday

Thur 50mins, Sunday 1 hour stepmill



MOnday
-Ab circuit abwheel, hanging abs, long ab strap 4 roundsx10 each
-Press incline10 to 15 reps,push press8 to 10, flyes with bw on blast spus straps 8 repsx4 rounds)worked up to 3.5 plates on the machine
-chest row 3 plates, hammer row 3 platesx10 reps perx4 rounds
-finished with some lying shoulder work wit 12lb. lying on side with db on ground to vertical position, flat on back arm straight across body, arm starting in vertical postion and touching ground overhead. 8 per movementx4 rounds.


12/29/2010 8:45:52 PM - Wednesday

Sunday 60 mins, MOnday 60 mins, tues, 50 min, wed 50 mins stepmill and stairmaster.


Wednesday
-light raw pulls 325x5x5
-double swings 4x10(ended with 53lb)
-one arm overhead kb squats with heels on box 4x8
-rev hypers 4x10

The rest of the week is nuts finishing up NON fun shit but it has to be done so that is that. I promise some decent training and stories. Working on Max Douchery staring a local dude at the gym but he applies to tons of dudes out there.

Spud