Saturday Beerfest and Monday

1/28/2012 4:32:55 PM - Saturday Sled 8 laps -Suck ass on the squat today. Sprained the middle quad on set 2 this time so 415x8, 505x6, the 555x0. Stopped a quarter way down when the left quad jacked up. Pretty much pissed me off the rest of the day but managed a few more things -Deadlifts, 405x5,x8,x10, 455x8 -Super Spud Fat rope standing abs 5x10 -Super Spud Fat Rops pull throughs 4x8 -Rolled the quads and abs out -Couple of other jack off rehab moves to get range and pump blood. So currently my pyramid is getting short changed as the 2 squats a week are beating me up. Gonna keep working it so will see how it goes. Got some good footage of Dale hitting 800 bills for 2 sets of three and 825x3 for a set on you tube. We filled 775 today but I dont know it is up yet. 1/31/2012 9:21:13 AM - Monday ------ No sled Sunday, 45 mins stepmill Monday stuff -worked up to 315 close grip off 2 softees. 5x5 -extreme wide press to chest. 225x20, 275x12- -Neutral grip presss on hack squat with 2 minis doubled up. 5x8 work sets, 1 strip set -Broke out the new Spud Inc Super Fat Rope and tried some different stuff. -seated row 3x10 -lying triceps extension 5x8 -2x5 or 6 pull ups Went to Beerfest Saturday night in Columbia. Was not expecting to have a ton of fun since I drink only a few times a year now. It was funnier then I expected after the intial douchery upon entering and a few dozen mini shots of beer. They held it on 2 floors and the first one I got to was upstairs which was hot and of course all the kids were jammed up in there. At first I was polite but that did not work so I just plowed the road whereever I was heading. I really did not think i would make it long in there. Eventually Dale texted and asked where I was and I told him where and he asked, "is that downstairs?" My reply was that i didn't know there was a downstairs. So down I went and it was MUCH cooler adn the douche factor came down considerably. It closed down about 10pm with a mildly medium buzz in hand that was it for the night. Of course, I was starving so I aggravted the wife into taking me to Cookout and getting 3 or 4 bags of food. I did wake up at 6 and almost want to go do cardio but then I realized my truck was downtown and what the guy said to me about overnight parking. His reply was you pretty much don't want to leave it here past 8 or9. So I blew off cardio till the wife got up. I had already aggravted her alot. Spud

Thursday

1/27/2012 7:34:46 AM - Thursday ------------------- Light Upper work -REverse Hyper one arm rows 6x8 per arm -Light press with monster mini doubled. 225x3x6 -Back assist power rack pullups alternating width of grip 6x10 -Incline dumbell worked up to 100sx12 -Strung purple across rack high and did band extensions 5x15 -sling shot dips with pause of 3 secx 10 reps then rep out 3 rounds -100lb plate press for 100 reps -Oblique work with new Spud Inc Oblique strap 4 sets Extra work it be Spud

Monday and Wednesday Survival

1/23/2012 9:10:47 PM - MOnday ---------------------- Light one. -speed floor press with med fat bar. 255x3,305x3,355x3x2,305x3 -Standing abs 5x10 -Chest supported rows worked up to 4 platesx8x3 -used sling shot up high for seated shoulder press 3x10 -Then dips with sling shot 5x20, last sets were without the ss. -swing rear delts dave and meadows have been doing lately 4x20 1/26/2012 7:38:16 AM - WednesdaySurvival ----------------------- Mon 45mins stepper and 45 mins stepmill Training. -Still training around the upper quad sprain from last Wed and the right knee is acting up currently too. Got most of the squats in but reduced the weights some to SURVIVE. All box with briefs and Buffalo bar -415x8,505x6,595x5,635x4,685x3, 735x3,635x5,555x8 -Standing abs 5x8 Speed was ok as there was alot more emphasis on controlling the weights so it slowed them down.The volume has been tougher on me then I thought it would. When we come out of the woods, 2s and 3s will be a breeze. Happy to finish last night Spud

Saturday

1/23/2012 11:18:10 AM - Saturday ------------------------ Saturday and Sunday 7 laps sled. It has rained pretty much everyday for the last week or so so normal 8 to 10laps were not int the cards. The wet asphalt makes the sled much heaiver. So 7 laps was the call of days with 3 laps forward and a half lap backwards to cool the low back off. Bolted out the door to go watch Underworld. This one was one of the better ones. Lots of just fun ass kickin. My wife and I joke about Kate Becksale's tiny little squeezy butt and how both of her cheeks would barely fit between two fingers. Funny HA HA, Spud

Thursday

1/20/2012 11:43:49 AM - ---Thursday ---------- Came in alittle early to do some sled work for rehab on the quad. Regular pulls for 6 laps with several sets of high knees to pull on the quad/it band. So far just alittle bruizing but but not what I thought it was going to be. Good news. Upper stuff -3x20 80lb dumbells rows -5x10 dips -3x15 incline. -4x15 reverse overhead press with the Reverse hyper machine Spud

Wednestearday

/19/2012 8:27:01 AM - Wednestearday ------------ Mon and wed cardio 45 mins each stepper 2nd week, session 2 Got to squatting and did the following 415x8 505x6 595x5 685x5 735x4 735x0, Sat on the box and my left outter quad rattled and rolled and that was the end. My right knee was bugging me all night so I think I was shifting to the left. Anyhow, it is bruising already so there is some tearing there. It is high up on the quad so it should be ok. Just a pain to get going and then pop. Spud

Monday

1/17/2012 7:17:58 AM - Monday Not alot shaking here. no rythm to anything. Tried a couple of diferent shirts out trying to find one that suits me but to no avail, poly sucked, denim sucked. The sling shot was the only thing that worked alright. Gonna have to adjust to some heaiver bench weight. 3 board 405x5 4board 455x5,495x5,545x3 or 4 405x4 with sling shot to chest and extreme wide grip. -machine standing row and abs 4x10 -close grip floor press with squat bar. 35lb chain a side. 145x8,195x8,235x6x2 Flat Night Spud

Saturday

1/16/2012 2:43:09 PM - -------------------------------------------------------------------------------- Saturday -------------------------------------------------------------------------------- Saturday and Sunday 9 laps per day sled, Monday 45 mins stepper Saturday -Ab pulldowns to start 4x8 -Buffalo bar with briefs free squat. 415x8,505x6,595x6,645x5x2, 685x5, -Conventional dead with spud speed straps. Work setsx5 reps, 325,415,465,505x3 -Reverse Hypers 3x20 Cashed out for the day after that. My chair broke at the house so I had no recliner to lay around in. The wife has this small chair the cats sleep in. I call it the Taco chair because as soon as I sit in it, I look like a Spud Inc Taco. The chair is like a hammock, sort of, so it folds around my body. It is quite difficult to get out of too as i have to pommel horse my way out of the chair. My sunday vege session was totally uncomfortable. Luckily the Spud Inc Taco discomfort was eased by the the wife making chilli and having leftover Pizza Man. the dog eyed me the entire time praying to the PiT Bulls gods I would give her some Spud

Thursday Lighty

1/13/2012 7:30:22 AM - -------------------------------------------------------------------------------- Thursday Lighty -------------------------------------------------------------------------------- Just some light upper work. -Close grip pulldowns on regular bar. 6x10 -Susepnsion Strap ab swings. 6x10 -Leg Press Seated shoulder press. worked up to a couple of plates a side with 6x6 work sets -Pushdowns 20sx8 sets -Incline barbell(My shoulder does not like this and if it were dead silent in the gym it would probablly sound like someone breaking branches outside) so 225x12x 3 sets -Ball of thunder curls on seated row. Spud

Wednesday

1/12/2012 10:49:08 AM - -------------------------------------------------------------------------------- Wed Beatin' -------------------------------------------------------------------------------- Session two of the first week of the pryamid contained a huge suck ass quotient. I did a few ab pulldowns to get warmed up some and stretched the caps out some. TK knee sleeves are a must I find now especaily with the mess we did last night. This time was buffalo bar off the box with briefs. It went alittle something like this 415x8 505x6 595x6 685x5 was suppose to be 730 for the next 3 sets but this felt poopy so: 685x5 685x5 735x5 645x6 595x6 505x8 There may have been one more in there, but at this point you get the gist. Overall, it was not fun till I calmed down and took it set to set. At the beginning, I was just wanting to hammer through it, but there is no hammer through this. You just go set to set. Nervous system fry is on order for the next couple of days..till Saturday when we crank it up again. Finished with 2x20 reverse hypers. me caps be on fire dis murnin Spud

Upper, Lower and Upper

1/6/2012 11:51:31 AM - -------------------------------------------------------------------------------- Thursday -------------------------------------------------------------------------------- Training -Balls of Thunder pulls downs 5x10 -Push press on bodymasters squat machine worked up to 3 plates for work sets of 6x5 -Suspension strap bw rows 4x10 -Chain flyes with Spud Inc Handles. Work sets 5chains per handlex8x4 sets -100lb dumbell speed work 6x3s -Chain hammer curls 3x10 1/10/2012 10:25:48 AM - -------------------------------------------------------------------------------- Saturday and Monday -------------------------------------------------------------------------------- Saturday 10 laps and Sunday 8 laps sled, Monday 45 mins stepper Saturday -First session of the pyramid.Free squat with buffalo bar and briefs. 415x8,505x6,595x6,645x6x4 sets -Deadlifts conventional with plates on 2 inch mats 415x3x5 and they were sucky slow. I guess the squats took it out of me -rev hypers 4x15 -olbiques using back raise with 45lb kb. 3x8 per side MOnday -Reverse band bench with squat bar. Softee pad setsx 3 reps-325,375,415,465,505,555x1 and a miss. Sling shot 595 with 2 softessx3, 595x3 with one softee and sling shot. One 415x5 down set to chest. -Slingy incline dumbell press. Hammer curl into press. worked up to 55x6 or 8. 5 work sets. -Reverse hyper one are rows 4x8 per set -Fat bar curls 3x8 -dips with stretch at bottom 5x10 -9 sets of 10 dumbells reardelts ending with 50lb dumbells. -Little bit of extra volume till I remembered Wed is the hard squat night. Spud

Wednesday

1/5/2012 10:16:19 AM - -------------------------------------------------------------------------------- Wednesday -------------------------------------------------------------------------------- Wed 45 mins stepmill Wed Night Training. -We are about to start a russian style pyramid squatting routine with a few spud mods of course so nobody was too enthusastic about training so close stance gms it was with the cambered bar. 275x3x2,315x3,365x3,405x3,455x3 -Hack squat with greens doubled up. worked up to 2 plates a side. 4x6 -Hanging abs mixed with grey band side twists. 3x8 each

Monday Night

1/3/2012 9:15:13 AM - -------------------------------------------------------------------------------- Monday -------------------------------------------------------------------------------- Monday 45 mins stepper, we broke the stepmill for now. Monday- -Standing abs 4x10 -Standing close grip pull to chest 5x8 -Seated rows 3xstack -Cleaned 8 or 10 machines before benching. They were filthy on the bottoms so my ocd rolled up and I did that for 45 minutes. -Floor press with squat bar. Worked sets 285x5,325x5,375x5,415x5, 415with 70lb chains x2, 415x5. Used 2 softee pads on all sets. -Suspension/blast strap pushups 6x10 with slight pause at bottom to stretch chest and load lats more. -3 setsx failure kippie pullups. Speed was pretty good so I thought it was decent night. Half the guys trained early and half later. I bet the early guys didn't get it as good as we did! Ha.Ha Spud

Happy New Year! Some training from the last couple of weeks of the year.

12/20/2011 6:44:48 AM - -------------------------------------------------------------------------------- Monday -------------------------------------------------------------------------------- Sunday 10 laps sled, Monday 8 laps sled, Tuesday 45 min stepmill Monday -Reverse band bench raw with the Des.light doubled up with bands letting off at top. 405x5x5 -Reverse hyper one arm row 5x8 -Standing abs 4x10 -Extreme wide dips again 3x10 -Rusties worked up to 50x10(5 setsx10 total) 12/22/2011 3:19:11 PM - -------------------------------------------------------------------------------- Wednesday -------------------------------------------------------------------------------- Tuesday and Wednesday 45 mins each stepmill Training - Jack Briefs with Buffalo Bar and two blues per side. Work sets 415x2,505x2,555x2 -Wide zerchers with test harness. Work sets, 315x5,405x5,495x4(2 good ones and 2 so so partial lockouts) -Reverse Hypers 3x10 -Sides 80x10,100sx10x2 The 555x2 was so so but speed was decent. Focusing on speed and capacity right now 12/27/2011 6:41:10 AM - -------------------------------------------------------------------------------- Saturday and Monday -------------------------------------------------------------------------------- Thur 45 mins stepmill, Friday 8 laps sled, Saturday 45 mins,Monday 45mins, Tues 45 mins stepmill -Saturday -Front squats with spud front squat tester. 275,315,365,405 x5 off low box with close stance -Step ups with 40lbx8 per legx4 -ab work 5x10 -Revhypers 4x10 Monday -Started with machine rear delts 5x10 -Neutral grip pulldowns 8x10 -ab wheel 5x10 -Bench with squat bar off 2 softees work sets of 285x5,325x5,375x5,415x5. Pinky on rings. 3 sets with 325x8 -Hung multi strap off power rack and did 3 setsx8 one arm extensions where you lean out in a push up position. Used other arm for assistance and support on descent Ok on both days. Speed was slower so I will focus alittle more on that and get it up 12/29/2011 11:45:31 AM - -------------------------------------------------------------------------------- Wednesday -------------------------------------------------------------------------------- Wed no cardio, Thur 45mins stepmill Training -Standing abs with log ab strap 6x10 -rev hypers 3x15 with sharp contract after stetch -Box squats with Jack Briefs 595x2,645x2,685x2,735x2,775x2,825x2 Most of them felt heavy on the pick up but no issues coming up. I sucked on the 775 but 825 was much better. -leg press close stance 6x8 -Rev hyper alittle heavier to finish 3x10 1/1/2012 11:50:41 AM - -------------------------------------------------------------------------------- Thursday and Saturday. -------------------------------------------------------------------------------- Friday 45mins etepmill, Sat 8 laps and Sunday 9 laps sled. Thursday -5laps with 2 plates upper body sled. Saturday -Revy hypers 3x12 with ab strap roll outs 4x10 -blue band close stance bodymastes squat machine as a warm up and also some light speed work.6x5 -Deadlifts conventials worked up to 405x3,455x3,495x3,4055x2 then 585x2 with making fun of me stomping my heels a couple of times to activate the left leg more. The warm up machine speed stuff helped alot with the deadlift. They went better then usual on Sat.