Wednesday Action

7/26/2012 9:38:05 AM -

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Wednesday Action

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Wed am 1 hour stepmill


Most were deloading so I got the prowler out and did a couple of laps.
-1 lap with 35lb per arm
-1 lap with 45lb and 35lb on each arm

The 2nd was awful with 30 to 40 steps march then actve rest walk. Usually I can plant the whole foot to drive off but after the 1st and 2nd push on this lap, I had to go to the ball of the foot with each push on. I try different steps and plants with long strides and shorter strides so as a little tidbit, if you are wanted to do some extra quad work, take longer strides pulling the leg up underneath you(instead of outward strides)and plant the whole foot and drive. Lights up the quads good. It will take a heavier prowler push to light them up.

I have made a huge drinking cup out of the cup holder off a water cooler. It is about 2 feet long. I filled it up with ice water afterwards and sat in the rocking chair for 45 mins at the gym. Mostly zoning out and trying to recover. The prowler sucked more out of me then I thought.

Spud

Postins...

7/24/2012 10:10:39 AM -


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Monday

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Monday cardio 1 hour stepmill





Training pm

-Monster band pull apart for 1 min lying on bench 4x1 min

-1 arm rows with green band and using stump strap as handle. 4x20 per arm

-Floor press. 225x3x2,275x2,315x2,365x2,405x2,455x2,495xmiss at top, 405x5,

-275x15x2 close grip

-dips with ezloaders. 10 reps each set. 2 chains, 4 chains, 6 chains, 8 chains



Thursday or Friday. I will concentrate more on the pull side with back work and less press work.






7/22/2012 8:24:38 AM -


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Saturday

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Sunday cardio 9 laps sled





Saturday

-3x10 rev hypers to warm up.

-Pulled off 4 inch blocks again. This time adding chains each set. Work was raw sumo to start then conventional to finish. Hook grip again

Sumo:405x1 wtih 4 chains,x1 8 chains,x1 12 chains, x3 with 16 chains.

Conventional:405x3 with 10 chains, x3 with 16 chains

-3x10 rev hyper to finish



Pleased with hook grip again today. Nothing popped loose.Top end conservative number was 640lb with the chains. Start off the bottom is smoother with the hook grip so I am staying in position better. Able to keep my head neutral or slightly up with the hook. If I had to guess, when the hook has me in the right position(instead of having to turn the hand under over from the start) it makes a 10% to 15% in my deadlift ease or not. Currently about 243lb decently solid.








7/21/2012 8:06:46 AM -


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Friday

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Sat am cardio 30 mins stepmill with 24 mins intervals





Friday



-seated row forever 15x10

=one arm underhand row 5x10

=lying bench pull apart with 60 sec holds 4 rounds

-fat bar curls 4x10

-jm press with chains. added a chain each setx10 reps ending with 8 chains per side

-2 sets dips with chainx10






7/19/2012 9:32:00 AM -


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Thursday

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Wed am 1 hour stepmill



Rolled Wed to THur am. Not great, but got some raw squats in. Used buffalo bar and close stance 325x5,375x5,415x5,465x5,505x5,595x1



Left a couple more reps on the 595. Wanted to save a bit for Saturday. Hopefully, the shit won't continue to hit the fan as much as it has lately. Working on alot reorganizing the businesses. Some thing are working and alot are not. MOstly people related. I feel like a angry teenager most of the time frustrated trying to figure out life. But at least I got some decent squats in today.,

Lots of log catching up

7/17/2012 9:53:04 AM -

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Monday

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Monday am cardio, 1 hour stepmill

Training
-Warmed up with super fat rope standing pulls 10x10
-Overhead tricep ext light 5x10
-Standing ab pulldowns 5x10
-Short green band reverse band presses. Raw with 2 softees 345x3,395x3, 455x3,525x3,575x2, sling shot last two615x1,665x0
-close grip off 3 softess 335x5,385x5,435x5
-Tried to hold 705 for some time but upper was cashed and I could not focus so it was there for a sec then right down.

7/14/2012 3:28:48 PM -

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Saturday

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Sat am 30 mins stepmills, 2 mins intervals with 1 min off, 8 intervals total

Training
-pulled raw sumo with weights off 4 inch blocks using hook grip. 405x3x2,495x3,585x1,675x1pr hook grip,725x0grip,585x5pr hook grip
-back to close stance for 405x5,495x5
-GHR 3x8

Surpised from where the day started as I was not feeling it at all. But once it got going it turned out good.

7/12/2012 4:23:37 PM -

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This week so far

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MOnday and Wednesday 1 hour per stepmill

Monday turned into Tues day Morn
-10 sets seated row moving up each set and pretty much nonstop
-goal was 25 sets presses with dumbells going 5 setsx10 with 10 to 15 sec rest per set at a weight then moving up. 35lb,55lb,70lb,80lb,100lb
- super fat spud rope push down 20reps setsx10sets moving up in weight each set
-hammer curls 4setsx25 reps

Wednesday
-Buffalo bar squat with briefs off box with 4 chains per side. 415x5,505x3,595x3,645x3,505x3
-Leg press medium stance 4 to 6 set of 10
-rev hypers 4x15

Thursday am.
-10x10 assited pullup
-standing band pull with fat tricep strap 10x10 mixed with 10x10 barbell row.
-over head band tricep ext 10x20 reps
-straight green band pushdown 10x10
-side raises mixed with barbell front raises. started at 10lb,12.5,15,20,25,30,35,40,45,50x10 on sides and barbell with 25lbeach side.

7/9/2012 12:47:29 PM -

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Last week.

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MOnday, wed and Friday 1 hour sled, Sat 3 laps prowler with 70lbs, Sunday 10 laps sled

Monday
-Fat bar raw with softees, worked upto 395lbx3x2
-log clean and press 4x10(painfully and suck ass cracklin)
-incline press 275x10x3 sets

Wednesday
-Cambered bar with band over top of weights. Worked up to a suck ass 5 plates then back down for a cleaner set.
-rev hypers 4x10
-used front squat with low zervher handles hooked to bands. bands are strung across rack below knees. started with 1 bluex8, 1 blue and 1 greenx8, 2 blue x8, 2 blue and 1 greenx8


THursday
Hammer row 5x10
chest row 5x10,
rpe pulls to chest 5x10
Ran the kb rack with rowsx5 per weight(8 sets total0
-Log press again 4x8 suck ass
-swiss bar. did 1 set closex5 and 1 set widex5. End work 275lbx5 setsx 10 reps per set

Saturday
-Dale and da guys were doing the vogephols again so i opted out as my back was jacked up from wed. so it was
-close stance leg press loaded up for 3x8
-rev hypers 4x10
-sissy squat machine with low setting. at bottom pulled up feet then drove back down for stretch then quick contrraction. worked up ot holdlb plate x8

A minute to catch up!

7/1/2012 11:05:45 AM -

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Thursday and Saturday

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Friday 9 laps sled, Saturday 30 mins stepmill with intervals, Sunday 9 laps sled in the blazing heat and humidity.

THursday
-Blast straps bw rows 5x10
-Plate rows 100lbx10, 145lbx10,200lbx10, 245lbx8, 300lbx8. Balancing act with this one.
-plate press 100lbx20,145lbx15m,200lbx10m,245lbx10, used rolling thunder pipe to hold them together.
-we got a green band that is double in length then normal to use so I did a couple of exercises with it.
-Push downs 5x10
-one arm high position flye 4x10 per arm
-something for shoulders but can't remember


Saturday
-conventional deads with hook grip 405x3,495x1,545x1,585x1,635x1ish(got to top with it and locked out but it popped lose right away), 495x3
-This is still a hook grip pr so I am not disappointed with it at all.
-4x15 rev hypers
-1x10 belt squat with rolling thunder with 400lb on it.

6/28/2012 10:42:33 AM -

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Wednesday

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Wed am 1 hour cardio



Training
-Briefs with straight bar free squats. work sets, 505x3,595x3,685x3,775x3,905x1-ish 3/4 squat. 725x5.
Had not gone over 900 in free weight in several years. I thought sure let's give it a ride. Pick was suck,started vibrating like the old man and it would not slow down so I came back up with it. OVer all not awful but very ugly.
-rev hyper 1x15,1x10 with green band around upper back, 1x10 with 1 blue same way, 1x10 with 2 blues same way. THis was dale's idea so he gets it named dalecompress. The band around the upper back does a couple of things-forces a longer decompress at the bottom and 2/ you have to contract harder on the concentric end of it.

6/26/2012 9:13:24 AM -

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MOnday

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Monday 1 hour stepmill

Monday Night
-Bench raw with 2 softees 315x3,365x3,405x3. to chest no pads 405x4, was looking for 5 but ran out of gas and pushed the 4th rep over my face cashing out my tris and shoulders
-dips 4x15
-used rev hyper handles with feet on pendulumfor assisted pullups
-one arm farmer's dumbell row 3x8 per arm
-turkish get ups with 25lb 3x3 per side
-45lb plate rsise 2x25

6/25/2012 8:19:51 AM -

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Friday and Saturday

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Friday and Sautrday 30 mins stepmill each with 2 min warm up, 26 mins of intervals and 2 minutes cooldown, Sunday 15 laps sled

Firday Training
-3 back to warm up. chest supported row, assisted pullup and standing pulls to chest using spud inc handles. 5 rounds 10 reps each.
-incline worked up to 275x8x3
-front raise/side raise dumbells combo 8 reps each way worked up to 35lb(4 sets)
-green bands flyes 5x12

Saturday
-gms with cambered bar off straps. work sets 415x3,465x3,505x3,555x3
-front squats with harness off box. 275,315,365,405x3 reps each
-reverse lunges using bodymasters squat 3 x8 per leg with pause at bottom.

6/21/2012 8:45:32 AM -

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Wednesday

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Mon and Wed 1 hour each stepmill

Missed Monday to some normal employee bs so the day was shot and the brain was too drained to really do much plus the wife wanted to destress with early in the week mexican.

Wednesday night
-warmed up with rev hypers 4x12
-low (medium/close) stance box squats with ssb lowering the box with each set. 325x3x2,375x3x2,415x3x4,
- usedCambered bar on back raises barx8, 25lbx8,35lb each sidex8x2
-rev hyper 4x12.

THe cambered bar back raises were a new one for dale, charles and mike. So there backs were lit up and mike walked out like he had to poop.

6/17/2012 9:04:11 AM -

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Friday and Saturday

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Doing some interval work and cutting the time on the stepmill so
-Friday 30 mins with 3 min warm then 2 min on 1 off(well cut the pace is half), 3 on 2 off, 4 on 3 off abd 5 on 4 off, 2 on 1 off
-Saturday 30 mins with 3min warms with 13 one minute on, one min half pace, 2 min cool down
-Sunday 10 laps regular sled

Friday upper
-Band pull aparts with lying incline dumbell rows , 6 sets with 15 band reps and 8 dumbell rows
-Floor press worked up to 275x5x5
-Dumbell flyes worked up to 70lbx8(5 sets total)
-100lb plate tricep extension(almost like a pull over but a tri ext instead) 4x10
-Standing pulls to chest rotating 3 bar placements-high neck, top of chest, top of abs. Each one 10 reps x 10 sets non stops
-Tricap pushdowns the same way 10 reps per set with 3 different grips nonstop for 100 reps

Meetings from 130 to 430, yeah!!!


Saturday lower
-rdls work sets 405x3x2,455x3x2,495x3x2,555x3, 585x3
-reverse hyper 4 setsx15 reps
-foam rolled hips and quads before starting
-Was still beat up from Wed so canned it there.

No meetings, yeah!!! Watched Prometheus. I like sci fi horror alot and this movie was pretty good. It is sort of a prequel to the Alien movies I hear but it does give you some backround to those stories, sort of. Anyhow it was dark, I had popcorn and coke zero and no phones!

6/14/2012 8:50:38 AM -

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Wednesday

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Wed am 1 hour stepmill


Wed pm
-Rev hypers to warm up 3x15
-one leg press with 8 on left, 6 on right. Started with one 45 on one side for a set, then added 1 45lb for a set,etc(7 work sets total non stop. Good warm up for the squat.
-box squat with briefs. 505x3x2,555x2,3,595x2,3x4
-rack pulls raw at knees 495x3,585x3x2
-Rev hypers 3x15

Decent for not squatting in a couple of weeks.

AC is out at the house and has been for 3 days now. THe fan blade broke off and locked up the motor. This has happened a couple times as out ac is a older unit and I am too cheap ass to get a new one. It will have to really be on its last death bed where I can't strap some electric cords to it and bring it back to life. Anyhow as you know it is hot in sc during the summer and the last two times this happened I was doing the bb thing so everything pissed me off and before that 300 fat guys who was also pissed off at everything that required being uncomfortable. As we wait on parts for it, which should be today, the hotness has not bothered me much this time. It is on bake at 350degrees in the house but with the fans on me it is not so awful. THe wife told me this along time ago that I could wrap a ice pack in a towel and put it on me tummy and that would help out. Of course, to mess with her, I yell, "there is no f in way that is going to work" She gives me some crap, well s#*t, really and I laugh because nothing is better then aggravting the piss out of your ole lady, except yelling at old cat which gets her even more riled up. She goes to be aggitated at me which is very very normal at the house so I figure what the hell,let me see if this really works so I get the ice pack, wrap it up, put my ear plugs in(cause 9 cats and dog make a shit ton of noise,all night!, then strap on the cpap machine and hit the hay. With the fan rollling on you and the ice pack freezing the belly I fall out quickly. I wake up 3 hours later with the ice pack warm as pee and sweat soaked matress. I get another ice pack and go back to sleep cause it works. I tell her the next day that it helped and you know when they win one they are going to rub it back on you and she does. She says I am doing my tiny victory dance right now! I laugh and plot my revenge, well not really..Hopefully it will be done today, running out of ice packs..