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.
Tuesday, September 20, 2011
Thursday, September 8, 2011
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
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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
Tuesday, September 6, 2011
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
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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
Sunday, September 4, 2011
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
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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
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