6/12/2012 10:03:06 AM -
Monday
-Lat assassin with 3 handles did 5 rounds using each handle of 10
reps so 15 sets total
-doubled up mini band seated overhead press off pins working up to 45lb on each side for 5 reps
-doubled up purple band bench off two softees worked up to 275x3.
-3 board close grip with 185lb and purples doublked up for 3 x5
-grey short band with stump straps doing overhead tricep extensions 3 setsx10, added short mini foe a set of 10, added short moster mini for a set of 10
-bend over blue band row. band is slip knotted on monolift and just row to mid stomach area 4x10
-doubled up mini band seated overhead press off pins working up to 45lb on each side for 5 reps
-doubled up purple band bench off two softees worked up to 275x3.
-3 board close grip with 185lb and purples doublked up for 3 x5
-grey short band with stump straps doing overhead tricep extensions 3 setsx10, added short mini foe a set of 10, added short moster mini for a set of 10
-bend over blue band row. band is slip knotted on monolift and just row to mid stomach area 4x10
6/11/2012 9:01:44 AM -
Friday Mix and White Water Rafting
Monday stepmill 1 hour
Had a cool weekend whitewater rafting and zip lining. I had never done either before and was informed I had no choice in whether I wanted to go or notas the trip was already paid for. I would not have bailed anyway on this as the trip was mainly for the wife's pappy's birthday and his twin sister. The zip line was Friday afternoon. The first hour is spent learning the basics then off we go. The first few zips I was scared to tell you the truth but after that it was just fun. There were 14 zips in all with the last ending up as a race against whoenver is willing. I took off alittle before her dad did as I jumped the gun. I layed back alittle and played some on the last one and when I looked over he caught me and beat me. The ropes course scared me the most though with one being 4 by 4s attached at 45 degree angles. I had no idea on this one and almost chickened out till i saw the dude cross it by stepping in the middle of each 4 by 4 which made it much easeir then I thought it would be. THe second was a foot wide walk which was not bad. THe last one was 3 or 4 steps together then a big 2 to 3 foot gap you had to lunge over. This was the suck ass one but they had ropes hanging to grab onto. I made it 3/4 of the way through then misstepped but yanked myself back up with the rope. Awesome grip!.
THe rafting was ALOT more work then I thought it would be. Me and the da wife ended up walking our rafts down to the river and back up at the end with each walk being about a 1/4 mile. You basically hold it up with your head the whole time. I was breathing heavy on both ways and they kept wanting(the guides) to help us out and we yelled,"we don't need no help!" They were pretty inpressed we went both ways downhill then back uphill with the rafts with no rest.
The trip itself was fun. I think we got caught on pretty much every rapid. The main one called Bull's Sleuth, was the worst one I thought as we got caught on a huge rock at the top of the rapid which then drops straight down. The only way off was for everyone to move forward which put her dad and aunt inthe very front and us in the middle. It was then hippty hoppty time and we had to bounce our way off. When we finally got off it was straight down. Her dad was suppose to padddle hard to keep us going through to the right but the drop almost threw him out. We have a great picture of me grabbing him before he almost fell out! After that it was gravy but still lots of rocks catching us!.
Training on Friday was this:
-4 heavy laps sled drag
-Machine press 10 setsx15 reps
-10 sets of rows
-6 sets of 10 reps clean and press
-one arm side raises 6 setsx8 reps non stop
-floor press circuit 16kgx15 reps, 24kgx12 reps, 32kgx8x 4 rounds.
Had a cool weekend whitewater rafting and zip lining. I had never done either before and was informed I had no choice in whether I wanted to go or notas the trip was already paid for. I would not have bailed anyway on this as the trip was mainly for the wife's pappy's birthday and his twin sister. The zip line was Friday afternoon. The first hour is spent learning the basics then off we go. The first few zips I was scared to tell you the truth but after that it was just fun. There were 14 zips in all with the last ending up as a race against whoenver is willing. I took off alittle before her dad did as I jumped the gun. I layed back alittle and played some on the last one and when I looked over he caught me and beat me. The ropes course scared me the most though with one being 4 by 4s attached at 45 degree angles. I had no idea on this one and almost chickened out till i saw the dude cross it by stepping in the middle of each 4 by 4 which made it much easeir then I thought it would be. THe second was a foot wide walk which was not bad. THe last one was 3 or 4 steps together then a big 2 to 3 foot gap you had to lunge over. This was the suck ass one but they had ropes hanging to grab onto. I made it 3/4 of the way through then misstepped but yanked myself back up with the rope. Awesome grip!.
THe rafting was ALOT more work then I thought it would be. Me and the da wife ended up walking our rafts down to the river and back up at the end with each walk being about a 1/4 mile. You basically hold it up with your head the whole time. I was breathing heavy on both ways and they kept wanting(the guides) to help us out and we yelled,"we don't need no help!" They were pretty inpressed we went both ways downhill then back uphill with the rafts with no rest.
The trip itself was fun. I think we got caught on pretty much every rapid. The main one called Bull's Sleuth, was the worst one I thought as we got caught on a huge rock at the top of the rapid which then drops straight down. The only way off was for everyone to move forward which put her dad and aunt inthe very front and us in the middle. It was then hippty hoppty time and we had to bounce our way off. When we finally got off it was straight down. Her dad was suppose to padddle hard to keep us going through to the right but the drop almost threw him out. We have a great picture of me grabbing him before he almost fell out! After that it was gravy but still lots of rocks catching us!.
Training on Friday was this:
-4 heavy laps sled drag
-Machine press 10 setsx15 reps
-10 sets of rows
-6 sets of 10 reps clean and press
-one arm side raises 6 setsx8 reps non stop
-floor press circuit 16kgx15 reps, 24kgx12 reps, 32kgx8x 4 rounds.
6/7/2012 3:41:35 PM -
Thursday Lower.
Thursday at 4 am 1 hour stepmill
The wife went out of town to see Neil Diamond in Atlanta so I had to skip Wed training so I could be on old cat death watch duty. Her black cat named Oatmeal who is 16 years old and diabetic(not fat but pancreas that does not work)needs alot of daily attention with insulin and constant feeding. This means I had to be watchful. This is way more stressful then I thought it would be. Normally it is just keep feeding his ass and give him some insulin every once in awhile, but right before she leaves his sugar crashes so that means I have to watch this dude alot more carefully. Of course, he(the cat) knows this and takes full advantage of this by acting like is even more hungry then usual. My motto is: "he aint going down on my shift", so this little bastard gets like 12 cans of food over the course of the night. He is fine anbd perky today and I am tired of opening cans of food but hey you know the motto! Not on my shift!So long story short I had to train this morning and this is what it be:
-Standing abs 5x10 with neutral grip close handle
-Tookk the rolling thunder (plare holder with a hook at the top and a stump strap threaded through the hook). Then set up 2 benches to stand on and did RDLish deads
8 reps 3.5 plate,4 plate, 5 plates
6 reps 6 plates,7 plates, 7 plates and 2 quarters
-Super setted the stump pulls with assisted pistols set up this ways. Monster multi strap with 4 or 5 chains on each side. Kept adding chains for 3 more sets with reps of 6 on the left leg(my torn quad tendon leg) and 5 on the right side
-Reverse hypers 4x12
-Stabilty ball ghs 4x12
The wife went out of town to see Neil Diamond in Atlanta so I had to skip Wed training so I could be on old cat death watch duty. Her black cat named Oatmeal who is 16 years old and diabetic(not fat but pancreas that does not work)needs alot of daily attention with insulin and constant feeding. This means I had to be watchful. This is way more stressful then I thought it would be. Normally it is just keep feeding his ass and give him some insulin every once in awhile, but right before she leaves his sugar crashes so that means I have to watch this dude alot more carefully. Of course, he(the cat) knows this and takes full advantage of this by acting like is even more hungry then usual. My motto is: "he aint going down on my shift", so this little bastard gets like 12 cans of food over the course of the night. He is fine anbd perky today and I am tired of opening cans of food but hey you know the motto! Not on my shift!So long story short I had to train this morning and this is what it be:
-Standing abs 5x10 with neutral grip close handle
-Tookk the rolling thunder (plare holder with a hook at the top and a stump strap threaded through the hook). Then set up 2 benches to stand on and did RDLish deads
8 reps 3.5 plate,4 plate, 5 plates
6 reps 6 plates,7 plates, 7 plates and 2 quarters
-Super setted the stump pulls with assisted pistols set up this ways. Monster multi strap with 4 or 5 chains on each side. Kept adding chains for 3 more sets with reps of 6 on the left leg(my torn quad tendon leg) and 5 on the right side
-Reverse hypers 4x12
-Stabilty ball ghs 4x12
6/5/2012 2:50:51 PM -
Monday
-12 sets of pulldowns with regular bar for 8 reps each set going
up each set.
-mini band scare crow 5x8
-green band pushdowns 5x25
dumbell presses on slight incline 35,65,85,105x10 per set. 125lbx10x3
-green band pushups off push up bars 4x10
-slip knotted blue bands on power rack and did iron crosses for 5 to 6 reps per set.
What is surprising is that all the shoulder stuff like flyes I like now and the pressing I don't like as much.
-mini band scare crow 5x8
-green band pushdowns 5x25
dumbell presses on slight incline 35,65,85,105x10 per set. 125lbx10x3
-green band pushups off push up bars 4x10
-slip knotted blue bands on power rack and did iron crosses for 5 to 6 reps per set.
What is surprising is that all the shoulder stuff like flyes I like now and the pressing I don't like as much.
/4/2012 10:46:53 AM -
Saturday
Friday 10 laps sled, Saturday and Monday 1 hour stepmill each.
-leg press off pins for 2nd week. sets of 8 for 6 or 7 sets
-raw conv deads worked up to 495x3x2
-rev hypers 4x10
No cardio Sunday as we went to the APF Senior Nationals as Dale, Barry and Desi were competing. Lots of great lifting there and watching Dave Hoff smash weights without alot of effort was a awesome site to watch. He had a great day so congrats to him.
Desi was the only one of our guys to survive the whole meet so congrats to him. Dale got a nice 955 opener in and a couple of solid 1025lbs, one miss on depth and one on falling back at the top. He will get them next time.
No shenagans this time as the meet was only a couple hours from the house and I had to work Monday although there were some temptations to stay and check out the Myrtle Beach nightlife.
-leg press off pins for 2nd week. sets of 8 for 6 or 7 sets
-raw conv deads worked up to 495x3x2
-rev hypers 4x10
No cardio Sunday as we went to the APF Senior Nationals as Dale, Barry and Desi were competing. Lots of great lifting there and watching Dave Hoff smash weights without alot of effort was a awesome site to watch. He had a great day so congrats to him.
Desi was the only one of our guys to survive the whole meet so congrats to him. Dale got a nice 955 opener in and a couple of solid 1025lbs, one miss on depth and one on falling back at the top. He will get them next time.
No shenagans this time as the meet was only a couple hours from the house and I had to work Monday although there were some temptations to stay and check out the Myrtle Beach nightlife.
