MOnday
Sunday hour sled, MOnday 30 minutes and Tuesday 45 minutes
stepmill
Monday
-Long ab pulldowns 5x10
-Swiss bar seated rows 6x10
-Bench with 2 boards. Started with 2 chainsx5 reps and added chain each set work up to 5 chains and 275 barx5
-Close grip 315x5,365x5,405x5
-Pin Military press at forehead level. worked up to 200x5(4 sets total.
Monday
-Long ab pulldowns 5x10
-Swiss bar seated rows 6x10
-Bench with 2 boards. Started with 2 chainsx5 reps and added chain each set work up to 5 chains and 275 barx5
-Close grip 315x5,365x5,405x5
-Pin Military press at forehead level. worked up to 200x5(4 sets total.
12/15/2012 2:44:36 PM -
Saturday
THursday 45 and Saturday 45 mins stepmill'
Saturday
-Raw deads, no belt, lots of warm ups then 405x2,405x1,455x1,495x1,545x1
Then took Powerpouhl with 25lbs and did 315x3.405x3x2, Back to raw 405x5
-Close stance leg press with pauses on bottom. 3x20
-Lot of stretching both pre and post training.
The sets with the powerpouls were tougher then I thought. No rushing them on the ascent or descent so the time under tension was good and the powerpoul forces you to sit on the heels more and pull the hips through quicker although it seems like it takes forever to stand up.Lots of ab work with this too. I will include these more through December along with the no belt on any training. Mostly this is to elicit a different physical response then the usual my body is use to and well adjusted throughout the years. I have never gone more then a couple of sessions over the years with no belt. I am interested to see what happens when I put the belt back on.
Saturday
-Raw deads, no belt, lots of warm ups then 405x2,405x1,455x1,495x1,545x1
Then took Powerpouhl with 25lbs and did 315x3.405x3x2, Back to raw 405x5
-Close stance leg press with pauses on bottom. 3x20
-Lot of stretching both pre and post training.
The sets with the powerpouls were tougher then I thought. No rushing them on the ascent or descent so the time under tension was good and the powerpoul forces you to sit on the heels more and pull the hips through quicker although it seems like it takes forever to stand up.Lots of ab work with this too. I will include these more through December along with the no belt on any training. Mostly this is to elicit a different physical response then the usual my body is use to and well adjusted throughout the years. I have never gone more then a couple of sessions over the years with no belt. I am interested to see what happens when I put the belt back on.
12/12/2012 1:48:24 PM -
Saturday and Tuesday
OK so ramping up the cardio some. SO last week it was Friday
45mins, Sat 45mins, 60 mins sled, Monday and Wednesday this week 30 mins,
Tuesday 30 mins sled.
-Saturday
Since the bug has got eveyone lately and there was a good meet in Hickory put on by Steve Maxson, the gym was dead and it was jsut Mike and Me struggling through some lower body. We did deficit close stance deads using the squat bar and adding a pad each set. I stuck with 325x3x5 or 6 pad raises. When up to 375x3x2 for the last set
-GHR and REv hyper to start 3 eachx10
-One leg hack squat 5x8 per leg
-3x10 rev hypers to finish
-Tuesday
Felt like turdzes on Monday so I did Upper on Tuesday.
-Close grip fat bar pulls to chest 6x10
-Standing rear delt worked up to 40lbx10
-Flat Dumbells press 100lb 4x20
-Strive Incline with blue bands for JMish presses 4x12
-3 setsx failure super wide press with this set up
-Little bit of curls
So I watch Ted last night with Mark Walberg adn Seth Macfarlane as the Ted and the entire movie all I could think of was TED was CJ Murphy. The bastaan accent was dead on, every other word was f@%kkkk and he sort of looks like the teddybear. He just needed the grey goatee down to this crotch to complete the look. I felt like I was right back in Bastaan!Funny!
-Saturday
Since the bug has got eveyone lately and there was a good meet in Hickory put on by Steve Maxson, the gym was dead and it was jsut Mike and Me struggling through some lower body. We did deficit close stance deads using the squat bar and adding a pad each set. I stuck with 325x3x5 or 6 pad raises. When up to 375x3x2 for the last set
-GHR and REv hyper to start 3 eachx10
-One leg hack squat 5x8 per leg
-3x10 rev hypers to finish
-Tuesday
Felt like turdzes on Monday so I did Upper on Tuesday.
-Close grip fat bar pulls to chest 6x10
-Standing rear delt worked up to 40lbx10
-Flat Dumbells press 100lb 4x20
-Strive Incline with blue bands for JMish presses 4x12
-3 setsx failure super wide press with this set up
-Little bit of curls
So I watch Ted last night with Mark Walberg adn Seth Macfarlane as the Ted and the entire movie all I could think of was TED was CJ Murphy. The bastaan accent was dead on, every other word was f@%kkkk and he sort of looks like the teddybear. He just needed the grey goatee down to this crotch to complete the look. I felt like I was right back in Bastaan!Funny!
12/6/2012 3:44:04 PM -
Great week so far
Decided to catch something, not sure it it was the flu or a 3 day
ass kicking virus. Anyway, Monday to Wednesday was wheeze,sneeze,shat,upchuck
chunks. repeat. We had some interviews on Tuesday and Dale was making fun of me
calling me Barf Vader as all I seemed to be able to do was breathe out really
heavy with short chops of air going in. The wife said I was greenish looking.
Late Wednesday some of the fog lifted and I was able to train and do alittle
cardio Thursday so it was:
30 slow minutes on the stepmill
-non stop sets of 10 going down the weight stack on the cybex chest press till 4 sets out when the arms and chest locked up. Took a break then did the 4 sets straight to finish
-one arm dumbell rows 30lbx100 per arm, 45lbx25 per armx4 rounds, 65lbx10x10 per arm nonstop. I looked over at this way fatter guy then me working out and I was wheezing more then him. Shame filled me.
-Machine push press and band standing flyes were the finish 100 reps each.
Currently the CBL has been replaced totally by carb fat loading on my body. This has been going on for a few weeks(well probablly 6 more like it)A fatty cakes deplete is in order
30 slow minutes on the stepmill
-non stop sets of 10 going down the weight stack on the cybex chest press till 4 sets out when the arms and chest locked up. Took a break then did the 4 sets straight to finish
-one arm dumbell rows 30lbx100 per arm, 45lbx25 per armx4 rounds, 65lbx10x10 per arm nonstop. I looked over at this way fatter guy then me working out and I was wheezing more then him. Shame filled me.
-Machine push press and band standing flyes were the finish 100 reps each.
Currently the CBL has been replaced totally by carb fat loading on my body. This has been going on for a few weeks(well probablly 6 more like it)A fatty cakes deplete is in order
