10/9/2012 8:48:51 AM
-
10/11/2012 1:57:14 PM
-
Training 10/10 and Day3 and 4 in Baaatan.
Wednesday 30 mins stepper
Wednesday Training
-Still
taking it easy on the knee so no squatting. We did some light deload suspended
goodmorning with the cambered bar. 4 platesx5x5. Just worked on
speedhere
-Leg press semi wide stance. 8 setsx8 reps adding 100lb per
set.
-Box squat box jump. 4x5 reps
-Reverse Hypers
4x10
Day 3 in Bastaaan and Day 4 Murph/Dale's Awesomely
painful Sunday Hangovers!!
After Friday night's Brown Jug Pizza
and Diet Coke Festival and the 80's nightmare there, we all went to bed sober
for a good night of sleep for the long day of MASS Straungman Show and the other
known quanity of Irish drinnking that Dale was not prepared for.
The show was put together fast in the morning. They all had done
it so many times and even Murph said it was the most prepared show he had ever
put on. Of course, he did nothing and was proud of it until the mic was put in
this hand.Hell, the prize packs for ALL of the lifters were awesome and that was
not counting the prizes for the winners and 2nds/3rds. My pride was too much to
not help which Dale helped as well to set up the show. After sometime, I
realized we were more in the way but we did help out! THey had many tables set
up for the spectators, beer kegs, dogs, burgers and brats!
After
getting in the way setting up, me and the Daler found some chairs by Murph and
watched it unlfold. None of his events were easy but the coolest part was the 12
or so chicks that were doing the show together. I think they called themselves
NEWS(ne women of strength,sorry just guessing here) Anyhow, they all had more
guts and determination then most of the dudes. The women seemed to prepare more
for their jobs and performed as a TEAM more then most of the men. Not all just
most, it was just more fun to watch them try as hard as they could with no quit.
I kept slathering the sun block on as the day wore on. Murph let
me borrow his "Go to hell hat" and kept trying to get me to help him mc the
show. I said you want ot keep this a pg family event then you probablly don't
want me on the mic.
In between set ups for the events, I would
people watch and this one girl was a train wreck waiting to happen. She was
pounding beers nonstop. I think her boyfriend or signifigant other was in the
contest. She would lget two drafts at a time and this was every 20 to 30 mins.
As the events rolled by her face got redder and redder. This was not the sunburn
as it was bright red within a hour. Her lips poked out and her eyes began to
droop drunk as her body loosened up from the dranks. I thought for sure she
would puke on the contestants. As the immeinant vomit was brewing, I think her
Sig O or one of her family members interviened as the projectial vomit did not
happen and suddenly the beer cups stopped a flowin and water or soda saviors
began to descend. Don't worry though, even though this lass was saved, puketh
does flyeth later in the night and also the next day!
I managed
to fight off the beer gods all day. The temptations were there but, in days of
past the night ends quickly as the drink starts early. Plus, ther is always the
darkness where everything is great and fun then blam you wake up with only vague
slides passing though your head and the sense that you did alot of dumb drunken
things the night before but they are still fun. Now, some price has to be paid
for the drinks that were not drinken and luckliy they had pleny of brats there
to keep the belly full. We watched the show and they all sort of melted into
each other as Murph had multiple setups for each event. The only time I think I
really paid alot of attention was when the girls were up. They really did a good
job...
The cool part of the show is all the proceeds go
to benefit a veterans home in the area.This is very important to Murph. So there
would be people hanging outside the gates who did not want to pay to get in but
watch the show anyhow. Murph harassed then endlessly until they left or came in
like, "All the proceeds from spectator fees goes directly to the veterans so
don't sit outside the gate and watch for free.", as he stares directly at them
witht he mic in his hand. Some came in right away, while some stared directly
ahead and did not look at Murph or the crowd for that matter. I guess they
thought he would give up but Murph does not and continues on until you A/Comply
and pay the fee for charity or B/Get the F outta hereee...Nobody rides for free
at this show. The day rolled on and the show ended and immediately everyone
pitched in to help clean up. Dale and I did our part to get in the way and help
but really we werent alot of help..
Once the show was all packed
up, well torn down, the festivities began which means PBR on draft and 30 year
old whiskey. NOrmally it drinky drinky time but I was starving and my stomach
was stiil beat up from hard hight at King Arthuurs on Thursday. Dale was
apprehensive as well about hammer time with the beers. This did not slow anyone
else down including the youngees. One girl who works for Murph was drunk way
before the party started. I will leave the names out, maybe for the moment
anyhow, of the predrunks. After about 45 mins while money was counted and other
show sutff was being done, I finally gave in and had a cup of beer. It made my
tummy hurt badly so I drank slowly plus I did not want ot get hammered at 6 pm.
In between drinks I had full glasses of water which is very unsual for me. This
turned out to be my life saver by the end of the night.
Meanwhile, I had to make the obligatory wife call. She was
pretty ill as we had some employee issues going on but mostly I think it was we
were there and she was at the house! The call went on much longer then usual so
I missed 30 year whiskey in the office. Dale did not miss this nor did Murph who
was saving this bottle for quite sometime. This was probablly another act of
divine intervention for me not getting involved with that. I did get harassed
while I was on the phone as is customary in all heavy drinking situations. After
my duty call, I caught the back end of the whiskey gathering and managed a small
shot where I almost vomited myself. I did not let on that the whiskey went down
some, came back up some and finally settled like I was getting shanked in the
belly.
Partytime was cranking by the keg and talk of keg stands
began. One of the guys there who lost a bet was the first to start off the keg
stands. For his bet, he was suppose to wear a bikini for the last event. He did
not wear it. It was deccorated by the girls jsut for him with bedazzles and
anything shiny. He did place in the show so at trophy presentattion time, he
appeared in his two piece bikini and upheld part of the bet. But getting back to
keg stands, the youngee from earlier made a attempt at this. The kegs were by
the stairs going up to the 3rd level. I guess her thinking was she would come
over the top of the stairs and everyone would hold her up. I don't think anyone
understood this so she basically sort of just clmibed over and straddled the
kegs. This already looked like a bad fetish porn(keg ride with alot of pun
there!) Oblivous to her surroundings including her legs she then wanted to make
the keg stand attempt. Still not knowing how this was going to work with her
crotch ride over the tap, one of the other girls walked over and began pumping
the keg handle up and down to "prime the keg" I presume. This only made the
situation look even more well..hot weird. I said I dont think it is suppose to
go there. Drunk girl sort of realized this by now but she was too far to quit
now and finished her keg ride to a standing ovation. Oddly , she had to open the
next morning. I asked Murph if he was concerned or should make other
arrangements but he replied, " She does betta when she drinks" Apparently , she
went up stairs and passed out so she would not have to go home! Good drunk
thinkin. there!
After a hour or so everyone is stavin' so Murph
orders the Brown Jug pizza and parm only three times as many boxes as we hand
Friday night including gaaalic and baaacan, his fav. The food took alittle over
a hour , maybe a hour and half so drinkin' contiued and some shots flowed. I
continued the beer then water route as each beer was shredding my stomach up at
the time. I think i managed a couple of small shots. too. As most know, as the
drinks multipy, the decibels go way up, the shit talkin' quaddruppled and the
flirting is at porn pace. My buzz is such that i am having as good time but I am
actually able to pay attention to what is being said and done....Russ the
Mustache, he is called this because of his 70s porn mustache he has,. is doing
cartwheels down the hall. so everyone goes towatch and cheer this on. The
'stache' also likes to wear shorts that look like the old coach shorts from the
80s, tight and short. I never understood this look, but this was the 80s and
guys wearing the sleeves cut off and half shirts were the craze.too. Painfully
early stages of metroism I think.
The pizza arrives and all dive
in like soliders in boot camp given 5 minuites to eat. This is the best picture
I can draw. It is fast and furious and nobody gives a shit how they look.
Alittle sobering happens for 20 to 30 minutes but then drinking commences again.
This is the point where I see Murph and Janes daughter talking at first. Janes
daughter(Maria I think, terrible with names sorry) is young and in college, also
she is tanked right now.. At this age and time you read a few books, go to
class, experience some new freedoms in life so you think you know something
about sometihng. You are developing your opinions that are YOURS. They belong to
you and you alone. Basically you are discovering yourself so you really think
you know something about the world because you read it in a book or saweer it on
tv! You are a beliver in what you believe wholeheartedly! Of course, being drunk
totally intensifies these feelings and defending them at all costs is the call
of duty! This is where I pick up the scream-a-thon between Murph and Jane's
Daughter. I really can't rememeber what they were hollerin' bout but he would
say you don't know wtf you ar talking about. She would come back that she is
entitled to her opinion. He would counter saying no you don't. You havent lived
long enough. You don't know shit about shit..This goes on for about 10 minutes
at least. I am 3 or 4 feet away listening and chiming in some becasue it is fun
and I want to get her even more riled up. She is screaming and elbowing Murph as
he is about a foot away from her face yelling at the top of his lungs at her.
She does not back down and yells even louder, you can't tell me what to think or
do..blah..blah still trying to defend HER views. Murph's eyes are as wide as a
meth head after a hit(he looks like one too!) as he gets a few inches from her
face. After awhile, it is to the point of fist-a-cuffs(almost). She is deep into
the moment thinking it is real and this something she must defend to the end. I
finally lean over the baaarr and say, "You do know he is f'in with you, right?"
Murph, is still meth-eyeed and in her face, when he stops, looks over at me and
starts laughing 'cause the jig is up. She is stil in the moment and it takes her
s second so I say it again, You do know Murph is f'in with you? He doesn't give
two shits about what you are talking about? I think she finally got it but she
kept on tryiing to defend her situation becasue that is all she knew at that
moment, zero wisdom. Wisdom is what you learn plus what you actually do in life.
She kept rattling on so I finally look at her and say, "I can't take you serious
with those eyebrows! They are pointy like the Little Devil cartoons. For the
young here, they looked like a L with the point straight up in the air.
More drinking continues and continues; Suggestions to go to a
baaar begin to fly and talk of a baar in Cambridge arises. Agreements are made
to go e and everyone begins to disperse. I thought we would be able to get a
shower and change of clothes earlier in the day but that would not be the case.
So all day stinky t shirt, gym shorts and smelling like sun bloc lotion is the
axe fragarence of the eve. Off we go to the first baar. We get there late and
most everyone has been there for a bit. It is more of a restaurant. We get a
drink and pretty much everyone decides it is time to go home or off to another
baar. This would be the trip to the cambridge baar. Everyone is drunk, Murph is
screaming loudly, Mary is sober aznd driving us around, Dale is Dale(just for
the moment) I am in the back with Steve who looks like he took a ruffie. He is
zoning in a out. I ask him if he is ok. He gives me the thumbs up. I ask Murph
which Steve this is and this is Weightlifter Steve. Murph says he is a good
drinker but he is not looking so good. I position him by the window in case of
vomit emergency as that is what it looks like is coming.Dale is still Dale but
loosing up a bit more and close tobreaking I can tell; He is a drinking maching
and honestly until this night I had never really seen his expression change too
much. Surprisingly my buzz is really good but not teh close of the movie where
it goes dark as usual drunkness. There are about 6 of us crammed in Murph's
truck. I continue to monitor Weightlifter Steve's condition. His head is laying
over, eyes are deer in the headlights and pale white sweat is all over him. I
roll the window down and ask him again if he is ok. He continues to mutter that
he is good and I get another thumbs up. We finally arrive at the baar in
Cambridge we are suppose to be at. Weightlifter Steve says he is going to stay
in the truck. My thoughts are puke truck party for the ride home.
The baaar....I am expecting some really cool hangout. It is ok
but dead...the rest of the crew did not show up yet. we found some people in the
back Murph knew from the gym Maybe they got the message to come here too but I
did not remember them at the gym at all.. I am looking around and nobody is near
us..at ALL. I get up to go to bathroom and take a look around and realize we are
in weakbackbone central. Everyone is about 140 to 150lb with absolutely not a
lick of muscle anywhere. The staff all seem light in the pants and it feels like
the bar scene in Good Will Hunting where everyone is trying to be king of the
wordsmith hill, ok douchebaggeryville maybe the right term here. We are the
hoodlums here and we are getting stares as such,well more like averted glances.
They are afraid to serve us which is the wrong move with Murph and this gang.
About this time we are all still in the back, BY OUR SELVES, and remember I how
talked about Dale is Dale and he expressions and demeaner are the same no matter
the situation. He has told me in the past he was drunk the night before but
honesly I could never tell the difference. but not this time. Apparatnely the 30
year whiskey I missed earlier at the gym, while I was phoning in with the mad
ass wife, finally caught up with him and also the 20 plus beers added in too
were bashing his brains like a wave on a beach. Now, I have never seen this but
in brief instances where he is caught off guard because, most of the time he is
like his favorite stoic character from the Green Mile-Coffee, but I happen to
glance accross the table and see Dale with the biggest shite eating grin I have
ever seen. He actually looked happy adn was just in the moment. That perma-grin
did not leave the rest of the night! That alone made the trip
awesome!
Murph goes off to the bathromm as loud as a townee can
be. He is gone for a bit and all of the water starts hitting me so I head off to
tha head too. Murph comes out of the bathroom about this time and is screaming
at me in a bar that is not that loud, "Dude, this guy just asske me for
permission to pee!!" He says it a couple more times , I think to let the
"locals" hear him. I am lauging about this as I go to take care of my business.
I come out to Murph at the bar screaming at the baartender for some drinks. He
is 140lb wimp as described earlier with glasses and a tight kiddie size shirt
on. sort of plaidish which should reserved for a tougher sort of man. He is
trying to be nice and does his best to deal with Murph leaning over the bar
screaming at him for drinks since we really couldn't get any service otherwise.
Murph is still bringing up the dude in the pisser who asked for permission to
pee at the bar. I don't know if that dude was right there but we were not
welcome at all there. The toleration contiued for about another 30 minutes and
finally I said let's get out and go somewhere else. Murph had a suggestion and
this is probablly one time we should have gottten a second
opinion.
Murph, not really into the bar scene anymore, made a
suggestion to go the Cove. A baaar he used to go to all the time. The place to
be, well back in the day. Dale and I don't know shit here and I think everyone
else was too drunk to comment or didnt know themselves. Mary kindly drove us
there. It is down by a beachy bay part. It is old and run down like most every
place we went but that is Bastaan.BY now, we had gotten rid of Weightlifter
Steve and a couple of others so the truck was a normal ride, well except for
drunken Dale and Murph! The bar is up a flight of stairs that looks like a old
beach house. We walk in and Jesus F'in Christ, the same people from teh Brown
Jug 80's bar are here! I do belive the same bartenders from the 80s are there
too. It felt like the people there had never left the bar. Obviously we get
stared at again as I don't think this place had seen that much action in many
many many years. Murph tried to make the best out of but it sucked bad. We
decided sicne we were here to take a couple of shots anyhow. I had to go with
Jagermeister as teh Jameson made me almost throw up. I got it down and drank on
a beer for a minute. For some reason, I went out to the car which was downstairs
in what seemed like the woods to use the bathroom. While I down there, I can
hear the people fromt eh out side deck/porch talking and instead I could hear
Murph screaming. THen it stopped and I hear Murph make his way out the porch
telling people to get out of his way. He makes it to the railing and begin
throwing up a couple of mimutes. The people on the porch are yelling at him to
go outside and inbetween vomits he asks them if they want him to puke on them.
They shut up and leave him alone. He conintues to heave for another minute or
two, I am laughing at the bottom of the stairs as is customary in all heavy
drinking and puking dude fest. I get him and we round up everyone. Murph had
neglected to tell us that this hotspot was hot like 20 years earlier. He did try
to save himself and say it was still hopping a few years back but I am sure it
not hopped since the late 80s or 90s when they put the carpet down. The drinking
was done and now it is drunk eating time...
We roll over to
Kelly's which is by the beach and is a awesome burger placewell known all over).
There is no seating so you have to go accross the road to a covered area with
picinic tables by the water.. As with any drunk eating fest, the food is always
awesome no matter how it really is. But this one was actually awesome plus. As
is also customary all food is eaten, no matter who pukes earlier in the night.
The ride home was still loud and drunk as toned some as we were dropped off at
the hotel. We said our goodbyes and me and very drunk Dale called it a
night.
Day 4 The Poop Deck
Ah, the next morning. I wake up
round 8 or 9 and feel pretty good. I am alittle tired but really feel good. I am
starving and call Murph. He is talking slow and there is no Bastaan flare in his
voice at all. He agrees to come get me and we go to breakfast at the same place
he has eaten breakfast every morning for at least 20 years. He orders the same
thing he has been eating since he started carb back loading several months back.
The owners which I think are Arameans, greet him as always. THe owner looks at
him and says in his accent, "Murph , you don't look so good. Your friend looks
good but you not so much." Murph in a low hungover voice, says we were out on
the town. He suffers thorugh every bite of breakfast while I am alert and
chipper and telling him some of the previous night's fun. After breakfast, he
has to go and drops me off at the hotel. I tried to get Dale to go to breakfast
but for the first ever , he told me was not hungry and wanted to sleep. When I
got back to the room, Dale was still laid out and sleeping. He did not rememeber
me leaving or coming back!. I tried to nap for a bit but it did not go well so
finally around 1pm I text Murph to see if he would take us around Boston for a
bit and see some sites. Normally, this is a hell no but he made a exception for
the Spud. He comes to get us and Dale is finally up and sort of wanting to go
out. But before we leave, Dale has to go to the bathroom. I am waiting for a few
minutes watching TV and he comes out. He then tells me he just threw up! I
didn't even here the toliet seat being raised. This has to be the quietest vomit
in the world! Dale does not throw up so this is trully monumental! We are ready
to go!
Now, neither of them wanted to go out anywhere on this
day. Murph brought his son, Deckland, with us who provided alot of the
entertainment. We decided on going to see the USS Constitution which I believe
is the oldest us naval ship still in existence. Not sure though so don't hold me
to that history buffs. First though we went on a a WW2 Destroyer and that was
cool. Deckland was leading most of the way since Dale and Murph were dying with
every step. Somehow the poop deck got mentioned and from then on out Deckland
wanted to see the "Poop Deck" So began our quest for the "Poop Deck". After
wandering around for a bit, we headed to the USS Constitution. Now this has a
small museum before you go to the ship and you have to pass a checkpoint. This
is where Murph had to step back. He forgot that he had his concealed weapon with
him. You can not go with with a concealed weapon obviously so he hung outside
the fence. I think Dale wanted to crawl off and die but he hung in there as we
took Deckland to the ship. The ship had two tours, one guided and one without.
Without means you can walk around the deck but you don't get to see the decks
below. I figured it was easier for Dale on the unguided. The ship is awesome as
we checked out the canons, masts, sails, etc. You could hear the guides below
and everytime we passed a opening to a deck below he yelled I want to see the
"Poopdeck". where is the "Poopdeck" So for 30 minutes, the poopdeck was the talk
of the ship. I did think for sure he was going to dive down one of the openings
below but he did not and a very disappointed Deckland did not get to see the
"Poopdeck" Outside the fence, we caught up with Murph and off we went.
Over thebridge to downtown we went. We hit Charlestown adn toured
the Bunker Hill monument. THis was really a site to walk on and feel. It some
nice grassy knolls where the girls lay out and younger people hang out. I said
if they really understood what went on here and how the hill talks to you if
oyhu listen, they would not be just tanning themselves and killing time. You are
able to go up the monument and Deckland really wanted to go but there was no way
Dale or Murph would have made it without paying some price so we all passed on
it. We cruised downtown and stumbled upon the Saint Athony's Feast Festival.
Just blocks and blocks of people and vendors making great food. adn selling fun
stuff. We were just walking down one street and some guys yells, "Hey Murph!" It
is one of the guys Murph has helped and trained ih the past who lost a ton of
weight. The guy's family owns a bakery downtown. We get a free homemade canoli.
It is good and I watch Dale struggle to eat his. It is more slow and methodical
then usual This is the worst I have seen him. He really does not want to eat or
move! Now Murph nevers goes downtown ever and on this occasion we run into his
friend. He asks Murph if he wants anything to eat. He insistes we come back in
awhile and pick it up. While we are waiting and just hanging out,, a ballon guy
is entertaining the kids and Deckland gets what he calls a Batman ballon hat
some and what looks like a t rex dinosaur. We walk off for a bit and check out
other things while the food is being prepared. When we get back, there is
another ballon guy on stilts so these two ballon guys are dueling with each
other for all of the kids attention. The first guy who was super slow to begin
with and sat in a chair is suddenly up and smiling and doing much better ballon
toys then he did for Deckland and the other kids. The slow guy kept eyeing the
Ballon guy on stilts and I thought for a moment it was going to be hell in the
cell with the ballon guys. I was wondering who would win this battle. It was
sort of a breakdance contest with old guys and ballons. Two boxes and a huge bag
of food later we are all done and it is suppertime.
The fun is over
and we have a really nice supper at Jimmy's Steakhouse. Murph shows us the
largest chinese restaurant i have ever heard of. He estimated it to be 200,000
all together. He then shows us another chinese restaurant that tried to compete
with them! It was even bigger and sat of top of a hill! I am still amazed. He
says that the first chinese restaurant packs them inall the time. And it is
multi story!. So ended the many days un Bastann
We had a great time and
thanks to a great host Murph for taking care of us and keeping us laughing the
whole time!.
Trainin since the 24th of September
Wed and Monday 30 mins stepmill, Sunday 30 mins sled drag heavy
3.5 plates for 3 laps(mixed forward and backward)
Still sticking
to the three, 30 min sessions with the CBL. This is week 3 after the 10 day
deplete. BW is back up to 244 but less BF. I have not brioke out the calipars
but the BF loss is very visible in the face and most of the abs are coming
through. Still along ways off from any real evaluations but thus far it has been
really great mentally to not have to do 1 hour 3 times a week of cardio and be
good all week to be at 20% to 25% BF. Additionally, the sheer glutonny at night
is awesome. Now the goal is not be super lean and hard and all that. The goal is
to be 255 to 260lb at 15%BF. I have been following Murph's plan meal wise until
he gets me a menu which honestly I don't think it will differ too much calories
wise. The other goals are to continue to add size and just be a big thick
baaastad and get back in to some comps(i know finally, right!)
Monday9/24
-Presses with 2 softees to 365lbx3
reps.
-Worked up to 130lb flat pressx 10
-Side raises 30lbx4
setsx8 reps mixed with hammer curls
-Steep incline press(almost military
press) with one dumbell. Worked up to 130lbs
-Overhead Triceps ext
6x10
Wednesday
-Right knee was severely inflammed and
wanted nothing to do with wide stance work so I have to settle for hack squats
keeping the stance close and alitte wider then medium. 3 plates per side for 10
to 12 sets adding reps each set and ending with 20 reps
-One leg press,
just trying ot work the range of motion. Usually it is the left leg that sucks
but this time it took up for tired righty 5 setsx8 per leg
-reverse hyper
4x10
-backwards sled for 1 lap with 3 plates
-Rack pulls at knees
close stance with grey short bands, 4 platesx3x3 or 4
sets
Friday
-Hammer rows mixing neutral grip on one side
and palms down on other hand. Worked up to 3.5 plates per sidex8 reps per
set
-Super wide grip pull ups with monster mini and red mini assist.
8x10
-Steep cable flyes mixed with push ups off stability balls set up
with space in between for paused stretch at bottom 8x10 per sets
-Long ab
strap pulls down with extreme wide stance and used bands as resistance
6x10
-Scott curls using 35lb chains 4x9 per
arm
Saturday
-Did a few light sets of close stance
box squats with cambered bar.
-Desi brought us a homemade Powerpoul so I
used that for close stance box squats working up to 100lbx10 reps. About 6 sets
total.
-Rev hypers 4x10
-Backwards sled for 1 lap with 3.5
plates
-Some semi stiff leg deads working up to 4 plates for
5x3
-Dale and Chauncey had the awesome idea to walk around the gym with
the PPoul and after 2 or 3 laps, I could not take it and jumped in for 2
laps
Tuesday
Missed Monday night. I went for a
massage-a trois with 2 massage rolfers here in town. Trust me there was no fun.
Barbera is thick and tough like a dude and Blake looks like a small homeless man
with shank knives for elbows. I have described the 10 series before with these
two. I have needed some serious work for awhile and I finally broke down to get
it down as they are the best in the state in my opinion. So Tuesday training was
a make up.
-Flat dumbell press with super fat spud rope standing
pulls to chest to warm up. round 6 or 7 sets total. Then the press work was
130lb for 3x10
-THen higher rep volume flat dumbell work descending
weights while increasing reps.
80lbx6,75lbx8,70lbx10,65lbx12,60lbx14,55lbx16,50lbx18,45lbx20 pretty much
nonstop.
-Lying dumbell tricep extension with dumbell hangin off back of
bench. With each set of 8 reps on extension, I added 5 dumbell pullovers. Worked
up to 105lbs on the weights
Wednesday 10/4
-Still having
right knee issues so did some close stance work free squats.
325x5x4
-Above the knee conventional pulls hook grip for 585x3x3, the
675x2.
-4 plates for 1 lap walking backwards sled
-4x12 rev
hyper
Friday 10/6
-Started with pulldowns and seated rows
6x10
-Dumbell rows, worked up to 125lbx10 per arm x3 sets
-Machine
press 5x10 heavy
-Dips with purple bands 3x10, 2 sets to failure, just
body weight
Saturday 10/7
-Front squats with
harness. Worked up to 225x5 to warm up. Paused in bottomech rep.
-Pulls
off 5 inch boxes. Raw, Conventional and hooked grip. Worked up to
600x3
-Sled drag backwards with 3 plates and Powerpoul with 25lb. Had to
stop 4 times for break. This was tougher then I thought but not god
awful.
-Rev hypers to loosen up 3x10
Sunday
-2
laps with 4 plates sled drag with backwards and forwards pulls. 30 min
Monday10/8
30 mins am stepper
Monday
Pm
-Bench with 2 softees worked up to 3 platesx5. Put loose shirt 455x3/3
board,495x2/2 board,
495x2/1board, 495x1 to chest. Took off crappy shirt
and put on madddog sling and did 455x5 or 6, 405x8 or 9
-3 board close
grip worked up to 4 platesx5
-Neutral grip pull ups 3x
failure
-Hammer press, worked up to 3 platesx10x2
/24/2012 9:51:10 AM
-
Training
Wed, sunday and Monday 30 min stepmill with various intervals.
Wednesday
-Crappy box squats. 595x5x5
-Rev hypers 4x12
-Pull
thorughs 5x10
-high step ups with 35lb chain. 4x8 per leg
-CLose stance
zerchers with front squat harness. Worked upto
365x6x2
Friday
-Speed floor press 275x3x3
-100 reps close
grip
-Pulldown handle with balls of thunder. 8x10
-One arm pushdowns with
ball handle 6x10 per arm
-
Saturday
-Worked hook grip with old
metal deadlift suit on. Not much on it but alittle help in the bottom with some
good camel toe.
Work sets 585x2x3,585x1 with s miss. Moved stance in some
for a semi sumo width and did 495x3x2 for some extra hook work
-Barell step
ups 3x6 per leg
-Rev hyper 4x10
-Below paraell suspended gms off straps
work sets 325x5x3
9/18/2012 8:34:24 AM
-
Training
Last of the hour stepmills for awhile, Mon and Wed 1 hour each.
Thursday was the last day for the Carb Deplete phase(10 days of 30g or less)
with Friday being the First day of Carb Back Loading. Going to go to 30 min
interval sessions on Sunday, Monday and Wednesday and evaluate after a month to
see where the adjustments need to be on this program.
Monday
Training
-Raw bench worked up sets of 3 225,275,315,365. Loose mad dog
sling shot to chest 405x3,455x3
-Dumbell inclines sets of 20 worked up to
70lb
-Close grip pulldowns 8x10
-Spud Inc cable handles lying
tricep extensions with chains. 6 setsx10 to 15
-One arm machine curls 4x8
per arm
Wednesday
-Box squat with Buffalo bar and briefs
465,505,545.595,635,685x2. 685 set was ugly but doable especially after a 10day
carb deplete.
-Step ups x6 per leg with green band over top of legx4
sets
-Blue band pull through 4x10
Friday
-Flat
supersetted with Incline Volume added 20lb per set for 7 rounds
-Purple
band overhead tricep ext 5x20 per arm
-Seated Fat Rope Rows
8x10
-Alternating KB presses 5 setsx 10 working up each
set
Saturday
-Raw pulls conventional and sumo working hook grip.
Warmed up 2 cons,2 sumo up to 405,495x2 sumo, 545x1sumo, 585x1 sumo,
635xmiss(lost grip as hand caught knee sleeve. Went down to
495x3x2,495x5
-Blue band close stance squats/1 bluex10,2bluex10x3
-One leg
hamstrings curls using stability ball 4x8 per leg.
Sunday-30 mins
interval on stepmill 1 on 1 off for 12 rounds
Monday am 30 mins stepmill
with 2 on 1 off for 7 rounds
MOnday training
-Bench raw with 2
softeees worked up to 365x3,single ply sling shot 405x3,maddog sling
455x2
-Slightly inclined flat bench. Worked up to 130lbx8 or 9
reps
-Strung purple accross top of power rack and did straight arm lat/tricep
pulldowns 6xx10
-Spud inc super fat rope tricep extensions
5xfailiure
9/8/2012 11:48:20 AM
-
Training and Day 2 in Bastaan.
.
Wed 1 hour and Sat 1 hour stepmill
After
hanging out with Murph and seeing his success with Carb Back Loading I decided
to give it a run. I started out just following his plan and made some quick
progress. I also got the book and realized that I needed to do the 10day deplete
to get a accurate number for total daily macros and so this is day 5. Training
will not be awesome but the very low carbs of 30g or less has not been awful.
Weight wise I am down 8lbs already(mostly water I know) but down none the less.
Murph has been a big help with setting this up.
Friday
training
-chest supported band rows with green band 8x10
- cable
flyes 5x20 warming up and 6x10 till failure
-mixed,machine push press
working on lockout wit the cable flyes 6x10
-100lb lying tricep plate
extensions. head is slightly off bench and extensions move away from the bench
6x10
-scotts curls with 45lb plates 6x10
Saturday all the
dudes are in Rock Hill for the APF meet hosted by Eric Hubbs. Good luck on their
day. Wasn't feeling anything after the hour stepmill so no training and just
working the gym today.
Ok the fun from Day 2 and Day 3 in
Bastaan.
Day 2
Hung over from the KIng A's. We got
some breakfast at Savino's by the hotel which turned out to be very necessary.It
was divey looking but then again most everything in Bastaan is .that is at least
where we were. Food was awesome though. I was not at all into training and most
just wanted to lay around the room hoping the hangover would go away or that I
would go into a coma for a few hours, but part of the trip was to get Dale some
work in his phenom with Murph who has more experience with this shirt then I do
so off we went. I brought my Jack shirt thinking it would be a productive day.
Not really when you are not into it all after the hard night at King A's. I
think it should be renamed King C Sections with Bullet Holes.
Most everyone was preping and settijng up for the Meet on
Saturday so we just hung around the gym for a couple of hours. We spent alot of
the time in Murph's office in his two barber chairs which were amazingly
comfortable. One was about a 100 years old and still worked great. This downtime
was spent helping Murph pick the playlist for the show which turned out to be
most of the same songs as last year with a different order. Now just hanging out
with Murph is a trip. He puts half a can(yes half a can!) of dip in his lower
lip at each setting To get this in place is a ritual too. First the paper towel
has to be spread out on the desk just right and then watching him trying to get
half the can out and in his lip is a feat by itself. Once completed the paper
towel is very very carefully folded up and these old school horn rimmed glassed
go on. Time for emails and work! This is also the only place in the gym with ac
so people are in and out all day with questions or just f'in off.
Finally we get to some training. It is ugly for both of us but
Dale gets lots of good tips that I had forgotten about along time ago and tips
with the shirt I had not seen so even though it was a pile of suck ass training
we both came away with some nuggets. Luckily we both moved slow enough not to
throw up. I think Dale was in much better shape here then me but don't worry,
that shit reverses on day 3 , well Day 4 in the meet
aftermath!
Murph hooks us up with his massage therapist for
somemuch needed deep tissue work after our unawesome display of benching.
Finally we get done for the day there and it is off to eat..at the Brown Jug. As
with most things, the original Brown Jug was a hole in the wall but this was the
New Brown Jug. We have 4 girls that work for him and me, Dale and Murph. No
drinking happens here as we did enough at King C Sections with Bullet Holes. But
we did have 4 pizzas and 2 orders of chick parm and egg parm. The pie was great
and lived up to Murphs hype. He was not happy with the new plates they had as he
was used to thepaper plates of Ye Olde Brown Jug. Regardless, it was good and
fantastic hangover recovery grub.
Now, I did not notice when I
walked in but half of the Brown Jug is walled off for the baaar.They were
playing some Micheal Jackson's Thriller songs which absolutely threw Murph into
a tizzy but it was DJ in the bar so nothing could be done well without a pistol
whipping. Now as we continued to eat, more music from the late 80s poured out
like "whip it",not the Devo version either, Electric Slide(boogie woogie
woogie,you know that shit, don't act like you don't) and many others. This era
was about the time I first started going to bars so there was some time warp to
early 20's Spud(with hair!)and many nights waking up with wadded dollar bills in
my pockets and only pieces of the slide show from the night before playing in my
head Normally, it is jsut a memory but as we finished and left for night I
peered over and holy shit, it was 1988 all over again. I am not shitting you
here. Really tight jeans on dude, bad haircuts, big hair and possibly some
Members Only jackets. These people were my age and older still at it! Bad
haircuts, open shirts, gold chains and alot of makeup on the chicks.Pretty much,
if you watch Family Guy, it is the episode where Peters travels back to the 80s
and is in the bar dancing with the Members only jacket and teh Flock of Seagulls
haricut singing he.he...hee..he..he to the beat That is pretty much it in a
nutshell.
We moved very quickly to the exit and ended the night.
Entertaining day but not as much as Day 3 woul be
