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
Thursday, August 25, 2011
Tuesday, August 23, 2011
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
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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
Sunday, August 21, 2011
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
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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, August 15, 2011
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
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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
Saturday, August 13, 2011
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
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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
Tuesday, August 9, 2011
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
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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
Thursday, August 4, 2011
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
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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
Tuesday, August 2, 2011
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
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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
Monday, August 1, 2011
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
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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
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