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
Thursday, June 30, 2011
Tuesday, June 28, 2011
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
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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
Saturday, June 25, 2011
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
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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
Thursday, June 23, 2011
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
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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
Tuesday, June 21, 2011
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
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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
Sunday, June 19, 2011
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
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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, June 17, 2011
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
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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
Thursday, June 16, 2011
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
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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
Tuesday, June 14, 2011
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
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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
Thursday, June 9, 2011
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
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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
Tuesday, June 7, 2011
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
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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, June 3, 2011
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
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
Thursday, June 2, 2011
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
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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
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