2/7/2013 5:27:16 PM -
Wednesday
THur 45 mins stepmill
Training
-Box squat with 2 blues and buffalo bar. Started narrow but was able to work it out over the sets some. Still with the leg problems, I did not get near my old stance. 325x2x2,375x2x2,415x2,455x2
-Moved in to just past shoulder for 2 sets with 325x5
-RDLs 365 or 405x5 was the last work set
-Reverse Hypers 3x10
-More stretching and soem traction work.
Brain was tired this morning after training so cardio was alittle tougher. Worked some of the soreness out since we had not done two blue bands for a bit
Training
-Box squat with 2 blues and buffalo bar. Started narrow but was able to work it out over the sets some. Still with the leg problems, I did not get near my old stance. 325x2x2,375x2x2,415x2,455x2
-Moved in to just past shoulder for 2 sets with 325x5
-RDLs 365 or 405x5 was the last work set
-Reverse Hypers 3x10
-More stretching and soem traction work.
Brain was tired this morning after training so cardio was alittle tougher. Worked some of the soreness out since we had not done two blue bands for a bit
2/6/2013 1:58:02 PM -
Monday
Sunday 1 hour sled, MOn thru Wednesday 45 mins stepmill
each
Monday
-Floor press 365x5,405x5,455x5ish(last one was sort of there)Used one softee on each set
-Close grip floor 315x10x3
-Dumbell rows 120lbx10x5 sets
-Lying on floor tricep extension with purple double up 4x10
-Seated row with purple bands doubled up 4x10
Decent night floor pressing. The reps were fast but I felt sluggish with them.
Monday
-Floor press 365x5,405x5,455x5ish(last one was sort of there)Used one softee on each set
-Close grip floor 315x10x3
-Dumbell rows 120lbx10x5 sets
-Lying on floor tricep extension with purple double up 4x10
-Seated row with purple bands doubled up 4x10
Decent night floor pressing. The reps were fast but I felt sluggish with them.
2/2/2013 3:42:36 PM -
Friday and Saturday
Friday mixed up training and cardio. It looked like this and was nonstop
-10 mins stepmill
-10minuteish back circuit using
a/Lat saw
b/seated row
c/straight bar pulldown
d/chest supported row
e/Assited pullup machine
-10 min stepmill
-10 min shoulder circuit with
a/push press on machine
b/pull aparts
c/double bars in land mine for side shoulder raises.
d/super fat rope front raises using cable machine
-10min stepmill
-15 or 20 min chest circuit
a/bench press
b/pec deck
c/push up off handles
d/incline dumbell press
I liked this alot. I know it is what it is but it gets some volume in.
Saturday
-Argued with myself for the whole trip to the gym on what to do on the stepmill for the day. Was not interested in 45 mins steady but I feel like I am cheating when I cut it to 30mins and do intervals. I know it makes not sense, you get more work in with the intervals but guilty is how I feel. Anyhow guilt did not win at the beginning and I settled on 30 mins with interval. Plan was 5 mins warmup, 20 mins of one minute intervals with one min off. So ten total. Well got to the finish with no problem when, "why don't you go for the 45mins with intevals? we have never done that before." Cause it sucks, that is why!,the other says. But says other 1,"You will double win, 45mins and intervals" You got a point , other 1, lets do it!. So off we goes and does the full 45mins with 18 intervals total. I know it makes no sense and is only productive to the others but it is done.
Training
-Purples doubles up with cambered bar off box. Put some briefs on. I still can not go wide so about 4 inches past shoulder width is what i gets. Worked up to 415x2x3 sets. I did several warmup sets.
-Close stance deads off floor. 405x10x3 sets.
-Lots of stretching and traction
-After wed 4 inch Def pulls, these ones off the floor seemed smoother and faster. I know it is only 405, but usually I tire out on 8 or so and forms kinda goes suck ass but they were very comfortable and easier today.
Wednesday
THur am 45 mins stepmill
Wednesday
-Pulled off 4 inch block. Worked up to 515x3x3
-Swings with 154lb KB 4x10
-High step up 4x15 leg
-Some traction on hip and IT band with normal stretching.
OK session, light on the training partners but it is always just you anyhow. Bison Head Dale was there along with Hand Job Steve who just had a nice first raw meet in Myrtle Beach. Congrats hand job! New guy Brett was there too. As a rookie, Brett decided to take too much of a new preworkout called Adrenolyn by Black Market. It is cracked out good so Brett was sweating his ass off and talking fast. You know, you sweat alot then you are cold and that continues on for several rounds. Then you go home and stare at the ceiling all night.
Wednesday
-Pulled off 4 inch block. Worked up to 515x3x3
-Swings with 154lb KB 4x10
-High step up 4x15 leg
-Some traction on hip and IT band with normal stretching.
OK session, light on the training partners but it is always just you anyhow. Bison Head Dale was there along with Hand Job Steve who just had a nice first raw meet in Myrtle Beach. Congrats hand job! New guy Brett was there too. As a rookie, Brett decided to take too much of a new preworkout called Adrenolyn by Black Market. It is cracked out good so Brett was sweating his ass off and talking fast. You know, you sweat alot then you are cold and that continues on for several rounds. Then you go home and stare at the ceiling all night.
1/30/2013 9:31:11 AM -
Saturday and Tuesday
Saturday 45 mins sled, Sunday 1 hour stepmill, Mon 45 mins, wed 45
mins
Saturday
Another rehabish day where I worked on shit I have been neglecting.
-board on heel squats with broomstick overhead.4x10
-Zerchers 185x6x4 sets
-Rev hypers 3x12
-Machine squats 4x10
Tuesday
-Hammer row and Chest supported rows. 8x10 each
-Swisss bar presses with 25lb on stump strap 6x8
-Bent over chain rear delts4x8
-Hammer shrug machine tricep extensions. Used Monster Multistrap hooked to sleeves of hammer shrug. Then did overhead extensions with it.
Saturday
Another rehabish day where I worked on shit I have been neglecting.
-board on heel squats with broomstick overhead.4x10
-Zerchers 185x6x4 sets
-Rev hypers 3x12
-Machine squats 4x10
Tuesday
-Hammer row and Chest supported rows. 8x10 each
-Swisss bar presses with 25lb on stump strap 6x8
-Bent over chain rear delts4x8
-Hammer shrug machine tricep extensions. Used Monster Multistrap hooked to sleeves of hammer shrug. Then did overhead extensions with it.
/25/2013 1:08:20 PM -
Friday
Training
-Standing rope pulls to chest mixed with hammer rows and tricep extensions. 7 roundsx10 reps each
-Presses in monolift laying on boxes.Sort of floor press but low back is off box so it is more like a steep incline. worked up to 265x8x6 rounds. Semi close grip
-KB dead snatch. 5 reps per arm, 12,16,20,24,28,32,40kgx2 sets.
Shitty this morning, well alot of mornings anymore, so put on the ear plugs and enjoyed the music. Much better concentration level not talking to anyone. Usually nobody bugs me when the plugs are in but there is always the one guys who can here the music turned all the way up but still wants to ask you a question. Really I have nothing to be shitty about but somedays it just is.
1/24/2013 10:21:49 AM -
-Standing rope pulls to chest mixed with hammer rows and tricep extensions. 7 roundsx10 reps each
-Presses in monolift laying on boxes.Sort of floor press but low back is off box so it is more like a steep incline. worked up to 265x8x6 rounds. Semi close grip
-KB dead snatch. 5 reps per arm, 12,16,20,24,28,32,40kgx2 sets.
Shitty this morning, well alot of mornings anymore, so put on the ear plugs and enjoyed the music. Much better concentration level not talking to anyone. Usually nobody bugs me when the plugs are in but there is always the one guys who can here the music turned all the way up but still wants to ask you a question. Really I have nothing to be shitty about but somedays it just is.
Wenesday
Thursday 45 mins stepmill
Training
-Raw close stance squats with buffalo bar. 325x6x2,375x6x2,415x6,465x6,505x4, 415x8 or 10
-KB flip and squat.Catch the handle of the flip over and let it pull you down in the squat. worked up to 62lbx10
-One leg ham curls 3x10
-One leg ext 4x25 on left,4x10 on right
-Did some traction on the left leg before and after.
1/23/2013 8:39:38 AM -
Training
-Raw close stance squats with buffalo bar. 325x6x2,375x6x2,415x6,465x6,505x4, 415x8 or 10
-KB flip and squat.Catch the handle of the flip over and let it pull you down in the squat. worked up to 62lbx10
-One leg ham curls 3x10
-One leg ext 4x25 on left,4x10 on right
-Did some traction on the left leg before and after.
Tuesday instead of Monday
Wed 45mins stepmill
Tuesday
-Neutral Close grip pulldowns 8x10
-Seated plate press overhead 45lbx20x3
-Standing Plate steep incline press. Leaned over reverse hyper and pressed this way. Worked up to 100lb and 45lb toegether 3x10
-Stability ball dumbell press worked up to 100lbx3x20
Just got the Spud Inc Agamatine in so hit alittle of that and got a great pump. I like this as it has just good pump and circulation in the muscles. I had it made in a powder instead of the cap. I think it hits you better that way.
Tuesday
-Neutral Close grip pulldowns 8x10
-Seated plate press overhead 45lbx20x3
-Standing Plate steep incline press. Leaned over reverse hyper and pressed this way. Worked up to 100lb and 45lb toegether 3x10
-Stability ball dumbell press worked up to 100lbx3x20
Just got the Spud Inc Agamatine in so hit alittle of that and got a great pump. I like this as it has just good pump and circulation in the muscles. I had it made in a powder instead of the cap. I think it hits you better that way.
1/21/2013 2:54:41 PM -
Wednesday, Friday and Saturday
Wed, Thur, sat 45 mins stepmill, sled 1 hour sunday, Monday
45mins
Wednesday
-Cambered bar Gms,close stance with blue band over top of plates. Work sets 285x3,325x3,375x3,415x2
-Rev hyper with blue band around back from front. This has a nice decompression pull on the upper and mid back. Tried a variant with a band thorugh the hand and one on the back. I liked this alot but it was alittle difficult to hold and thus did not work quite the way I wanted. 4x12
-Ab work 3x8 or 10
Friday
-Ball of thunder pulldowns supersetted with long ab strap hung on machine pulldown. 6 sets each.
-one arm plate press with hand in middle of plate. 100lbx5,x6,x8
-Susp strap push upsx20 reps with flyesx8x5 rounds
-rear delts with 25lb plates 4x10
-
Saturday
-Conventional raw. 315,365,405,455,495x5 with straps. 405x8 with slow pull off bottom then speed as much as possible to the top
-Light leg press med stance 4x15
-Ab work 3x10
Wednesday smashed me for the rest of the week with the banded gms. So Friday and Saturday were not awesome but survived. Had some leg work done on Sunday that has eased some of the discomfort, but it is still not right. There is wreckage in there in the upper thing and outer quad that won't release. Will continue to work on some stretching and outer quad work.
Wednesday
-Cambered bar Gms,close stance with blue band over top of plates. Work sets 285x3,325x3,375x3,415x2
-Rev hyper with blue band around back from front. This has a nice decompression pull on the upper and mid back. Tried a variant with a band thorugh the hand and one on the back. I liked this alot but it was alittle difficult to hold and thus did not work quite the way I wanted. 4x12
-Ab work 3x8 or 10
Friday
-Ball of thunder pulldowns supersetted with long ab strap hung on machine pulldown. 6 sets each.
-one arm plate press with hand in middle of plate. 100lbx5,x6,x8
-Susp strap push upsx20 reps with flyesx8x5 rounds
-rear delts with 25lb plates 4x10
-
Saturday
-Conventional raw. 315,365,405,455,495x5 with straps. 405x8 with slow pull off bottom then speed as much as possible to the top
-Light leg press med stance 4x15
-Ab work 3x10
Wednesday smashed me for the rest of the week with the banded gms. So Friday and Saturday were not awesome but survived. Had some leg work done on Sunday that has eased some of the discomfort, but it is still not right. There is wreckage in there in the upper thing and outer quad that won't release. Will continue to work on some stretching and outer quad work.
/15/2013 3:31:56 PM -
Monday
Monday 45 mins stepmill, tuesday 45 mins sled
Monday Upper.
-Used a plate loaded shrugger to do rows with to warm up some. 6x10 with 2 plates a side
-Bench with 2 softees raw woriked up to 405x3, sling shot 455x5, 495x4ish. faded on last one, 275x15 or so afterwards
-Incline dumbell with some help from bison head dale. He gave me alittle help on the leftee since it does not like these anymore. worked up to 100lb I thinkx12
-Overhead rope ext 5x15
Dale finished his carb deplete for CBL last week. He lost alot of water in his head. We didn't realize how much till the deplete so newly named Bison Head Dale has been crowned. He sort of has the same facial expressions most of the time so it fits well.
Somehow, we inspired our lifelong bb guy to do CBL. He is making it his own version obviously. He says he,"ain't gunna eat that bullllllshit Spud and Dale are eatin'" Hey at least he is trying. This is sort of like trying to get a Koala Bear to quit eating eucalyptus leaves but somehow it is happening. We will see how it goes!
Monday Upper.
-Used a plate loaded shrugger to do rows with to warm up some. 6x10 with 2 plates a side
-Bench with 2 softees raw woriked up to 405x3, sling shot 455x5, 495x4ish. faded on last one, 275x15 or so afterwards
-Incline dumbell with some help from bison head dale. He gave me alittle help on the leftee since it does not like these anymore. worked up to 100lb I thinkx12
-Overhead rope ext 5x15
Dale finished his carb deplete for CBL last week. He lost alot of water in his head. We didn't realize how much till the deplete so newly named Bison Head Dale has been crowned. He sort of has the same facial expressions most of the time so it fits well.
Somehow, we inspired our lifelong bb guy to do CBL. He is making it his own version obviously. He says he,"ain't gunna eat that bullllllshit Spud and Dale are eatin'" Hey at least he is trying. This is sort of like trying to get a Koala Bear to quit eating eucalyptus leaves but somehow it is happening. We will see how it goes!
/13/2013 10:07:31 AM -
Saturday
Friday, no cardio, Saturday 45 mins and Sunday 60mins sled.
Training Saturday
-Front squats with pause at bottom. 6 setx5
-Rdls 5x5
-Close stance zercher with stump straps and 154lb farmer's kettlebell with pause at bottom4x5
-Abs 5x10
Just light range of motion work. Not fun stuff but lately with the IT band, outer quad and high quad at the insert acting up, it was some needed work.
Training Saturday
-Front squats with pause at bottom. 6 setx5
-Rdls 5x5
-Close stance zercher with stump straps and 154lb farmer's kettlebell with pause at bottom4x5
-Abs 5x10
Just light range of motion work. Not fun stuff but lately with the IT band, outer quad and high quad at the insert acting up, it was some needed work.
1/11/2013 1:11:48 PM -
Wednesday and Friday
cardio 45 mins stepmill Mon to thur.
Wednesday
-Box with briefs using the buffalo bar and one blue per side. 415x2,465x2,505x2,555x2
-Light abs
-Stretch before adn after.
-Felt ok for not really squatting much in a couple of weeks.
Friday
-Standing abs with standing pulls 6x10 each
-Band seated row 5x10mixed with lying leg raises 5x10 each
-Overhead one arm press with one blue seated mixed with bent over tricep extension with band
-Floor press, worked up to 335x8x2
-Same here, felt ok. On day 7 of the deplete of carbs so maybe I sucked on it from that. Who knows.
The shit strom is still flying hard around me right now but either I am getting used to it or my adrenals dont care anymore as I don't seem to get too jacked. I get more disappointed in people then anything else. I don't know where people's balls and courage to do shit went but I don't see near as much. I guess that is why there is the easy way out and the hard way. Money is really easy to make but finding the right people who want to roll with you and do it are few and far between. Success no matter what it is just taking a first step everyday and rolling with it.Most just can't see the success down the road, the visual or vision if you like. You will take alot of beatings but the guy who keeps rallying when everyone else is scared and calling him a idiot for going on is the one who will succeed. I am the
Wednesday
-Box with briefs using the buffalo bar and one blue per side. 415x2,465x2,505x2,555x2
-Light abs
-Stretch before adn after.
-Felt ok for not really squatting much in a couple of weeks.
Friday
-Standing abs with standing pulls 6x10 each
-Band seated row 5x10mixed with lying leg raises 5x10 each
-Overhead one arm press with one blue seated mixed with bent over tricep extension with band
-Floor press, worked up to 335x8x2
-Same here, felt ok. On day 7 of the deplete of carbs so maybe I sucked on it from that. Who knows.
The shit strom is still flying hard around me right now but either I am getting used to it or my adrenals dont care anymore as I don't seem to get too jacked. I get more disappointed in people then anything else. I don't know where people's balls and courage to do shit went but I don't see near as much. I guess that is why there is the easy way out and the hard way. Money is really easy to make but finding the right people who want to roll with you and do it are few and far between. Success no matter what it is just taking a first step everyday and rolling with it.Most just can't see the success down the road, the visual or vision if you like. You will take alot of beatings but the guy who keeps rallying when everyone else is scared and calling him a idiot for going on is the one who will succeed. I am the
1/8/2013 9:38:37 AM -
Ssturday and Tuesday
Cardio 45 mins stepmill, Friday, Saturday, MOnday,
Tuesday
Saturday
-Light pulling 315x3x3,365x3x3
-Revhypers 3x12
-Long ab straps pulldowns 5x10
Tuesday-
-Assited pullups 5x10
-Chest suppported rows 5x5(each rep with a 2 sec hold at top)
-Flat benchx12 mixed with flyesx10.
- Seated Military press, worked up to 135x10. Not great since there is no infra or supra to help stabilize and support but it was ok once I got going.
I made alot of plans for 2013 both business and training wise. The year started out with a few kicks to the scrotum though. Not anything new so things will get better as we go
Saturday
-Light pulling 315x3x3,365x3x3
-Revhypers 3x12
-Long ab straps pulldowns 5x10
Tuesday-
-Assited pullups 5x10
-Chest suppported rows 5x5(each rep with a 2 sec hold at top)
-Flat benchx12 mixed with flyesx10.
- Seated Military press, worked up to 135x10. Not great since there is no infra or supra to help stabilize and support but it was ok once I got going.
I made alot of plans for 2013 both business and training wise. The year started out with a few kicks to the scrotum though. Not anything new so things will get better as we go
1/4/2013 1:35:54 PM -
Wednesday and Friday
Happy New Year!
The last couple of weeks did not involve much training but steady cardio daily to hold back the tidal wave of fat from the holidays. It helped but kept me right about 245.We have started the carb nite 10 day deplete again to pull some of it off. Probablly will run 2 to 3 cycles of that to get the weight down some. Cardio is pretty much 45 mins daily on the stepmill and 1 hour sled on Sundays.
Wednesday
-Light box squats 415x5x5
-rev hypers 3x10 both pre and post
-3x20 leg extentions
-Long ab strap pulldowns 5x10
Friday
-100 rep cable fyles
-100 rows on hammer strength
-100 reps tricep extentions
-100 reps kb stability ball press
The last couple of weeks did not involve much training but steady cardio daily to hold back the tidal wave of fat from the holidays. It helped but kept me right about 245.We have started the carb nite 10 day deplete again to pull some of it off. Probablly will run 2 to 3 cycles of that to get the weight down some. Cardio is pretty much 45 mins daily on the stepmill and 1 hour sled on Sundays.
Wednesday
-Light box squats 415x5x5
-rev hypers 3x10 both pre and post
-3x20 leg extentions
-Long ab strap pulldowns 5x10
Friday
-100 rep cable fyles
-100 rows on hammer strength
-100 reps tricep extentions
-100 reps kb stability ball press
12/24/2012 9:38:02 AM -
Saturday of all weirdness training.
Saturday, 45mins, Sunday 1 hour, Monday 45 mins
stepmill
Saturday.
Some traning days we just do a bunch of training we normally don't do. THis was one of those days. Desi saw a Chuck V exercise where you have mini bands pulling you from the front and bands doubled up on the bar. Totally strange feeling bracing against the pull to the front and the regualr bands on the sides. We did box squats with this and no belt using the cambered bar. Lots of hammy, upper back and abs. Worked up to 2 plates per side 6x2
-Sested gms working up to 300x8
-One arm judo chop swings. Worked up to 72lb kbs x8 per arm
-Leg press Medium close stance 3x15
Merry Christmas to everyone and thank you all for continuing to read my logs. I greatly apprecaite that!
Saturday.
Some traning days we just do a bunch of training we normally don't do. THis was one of those days. Desi saw a Chuck V exercise where you have mini bands pulling you from the front and bands doubled up on the bar. Totally strange feeling bracing against the pull to the front and the regualr bands on the sides. We did box squats with this and no belt using the cambered bar. Lots of hammy, upper back and abs. Worked up to 2 plates per side 6x2
-Sested gms working up to 300x8
-One arm judo chop swings. Worked up to 72lb kbs x8 per arm
-Leg press Medium close stance 3x15
Merry Christmas to everyone and thank you all for continuing to read my logs. I greatly apprecaite that!
12/21/2012 12:57:49 PM -
Wednesday and Friday
Wed 30mins stepmill, THur45 mins stepmill
Wednesday Training- 3 laps with the Prowler
Friday
-Standing Machine Pulldowns 6x10
-Floor press worked up slowly will 315x10
-Plate tricep ext 100lbx4x10 with press burnout on each(old school)
-Machine close grip 2x100
-Oblique Strap concentration curls 4x15 nonstop
Wednesday Training- 3 laps with the Prowler
Friday
-Standing Machine Pulldowns 6x10
-Floor press worked up slowly will 315x10
-Plate tricep ext 100lbx4x10 with press burnout on each(old school)
-Machine close grip 2x100
-Oblique Strap concentration curls 4x15 nonstop
1 comment:
You are a freaking machine, Spud!
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