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
Sunday, October 30, 2011
Tuesday, October 25, 2011
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
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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
Wednesday, October 19, 2011
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
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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
--------------------------------------------------------------------------------
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
Sunday, October 9, 2011
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
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Monday and Saturday
--------------------------------------------------------------------------------
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 -
--------------------------------------------------------------------------------
Sasturday
--------------------------------------------------------------------------------
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
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