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!