9/25/2009 8:59:32 AM -
Wednesday and Thursday
Thursday stepmill 30 mins, friday stepper 30 mins
Wednesday-H squat started with one plate and did 6 lcose stance, 6 wide stance per set, 2 plates, 3 plates, 4 plates, 5 plates all same as first set
-conventional dead off platform with monster mini quad up. 135x3x3. Did this to test the adductor more. Seemed to go well. Not much pain
-rev hypre 3 sets of 12 wtih blue band instead of regular strap. Back blew up quick
-set up green band really low in power rack and did extremely wide stance gms with it. did two sets of 8 with green then did set of blue for 2x8.
Thursday
-10 sets of long ab strap pulldowns
-10 sets of 10 on assisted pullup machine. Started at bottom of stack and moved pin up one notch each set to make it narder
-Floor press off pads. Set mma mats to height that would have triceps planted on the ground to start. Much like a rack lockout only the pads are soft and absorb the load better. Started with 285x10x3, 335x8x3sets, 405x3x2 sets
-10 sets of jm ext off same pad set up with 135x10x10 sets. Used heart rate monitor and waited till HR came abck down to 95 or so before starting again.
9/23/2009 8:52:50 AM -
Monday
MOnday-talked myself out of cardio for a few mniutes more sleep. Wasn't worth it, felt like ass all day.
Tuesday -stepmill 30 mins
Wednesday-hasd to force myself up to get thecardio done. I was not thrilled about any of the the usual choices until I got to the gym and decided to RUN. Yes, I ran two miles this morning in about 22 minutes. Suck time, but for not running that far in over 10 years I will take that. Wasn't bad at all, the legs just kinda took off and kept going. My stride was itty bitty and I had to force myself to relax alot to open it up some. I just kept sweating even after my shower to the point where my shirt was sour and I had to get a new one.
MOnday-Raw chains with two board again. Dale is getting a new cycle started for his first meet at 275 in December so I just rolled in with that. We used the squat bar and Spud inc Ezloader(go to you tube and check it out of you have not seen it in action. It makes loading ridiculously easy and you can put up to 16 chain per side on them)-Bar weight was 275 and got crankin at 3 chainx3, 4 chainx3,5 chainx3,then jumped to 7 chain and barely got one, abck to 6 chainx3 easy(got my legs in this one)
-bar weight only close grip with 4 board. 415x3,435x3,475x3,515xmiss(totally brought it down wrong)
-Dale hit his first 595 close grip off the 4 board. he missed the first one becasue of putting the brakes on the way down. the second sttempt went better and he got it pretty easy. Big lift for him at such a lighter bodyweight. Good job.
-did some standing pulldowns 3x30-quarter dips 3x25
I got the link. One day I will learn how to embedd the vidhttp://www.youtube.com/watch?v=Kzv2-wJR4Sg
Spud
Friday, September 25, 2009
Monday, September 21, 2009
Saturday
Saturday Prowler 3 laps in 30 min with 1 plate per side. I have not done this in quite awhile. I keep my heart rate watch on and pushed until it got into the 160s then rested to the 130s and went again. I was surprised at the time. I thought they took alot longer.
Sunday 10 laps sled with 2 plates. Heart rate was keep in the 120s to 130s. This took about a hour 10 which is not bad.
Saturday Training-started with the 154lb farmers walk(homemade version) and did deads with one working my stance out into a sumo over 4 sets x5. the did both of them sumo for a few sets of 5.
-One leg step ups mostly working the left leg for 6 or 8 sets of 8 per leg
-2 sets of 30 on the rev hyper
.-box jumps 5 o6 sets of 5 going up alittle on each set.
-135 box squats x5 reps x 4 sets-Lots of stretching between sets. Still pain in the adductor area especially on the squats.
I was surprised I was able to do the box jumps. I felt like I had done alot of work and after getting home adn cutting the grass I took a look at my adductor and it was quite swollen. It looked like a extra ham had been sewn onto my leg. I guess that was alittel over doing it and the 10 laps on Sunday didn't help as much as I thought it would. Still tender today so I must be close to finishing it off.
Spud
Sunday 10 laps sled with 2 plates. Heart rate was keep in the 120s to 130s. This took about a hour 10 which is not bad.
Saturday Training-started with the 154lb farmers walk(homemade version) and did deads with one working my stance out into a sumo over 4 sets x5. the did both of them sumo for a few sets of 5.
-One leg step ups mostly working the left leg for 6 or 8 sets of 8 per leg
-2 sets of 30 on the rev hyper
.-box jumps 5 o6 sets of 5 going up alittle on each set.
-135 box squats x5 reps x 4 sets-Lots of stretching between sets. Still pain in the adductor area especially on the squats.
I was surprised I was able to do the box jumps. I felt like I had done alot of work and after getting home adn cutting the grass I took a look at my adductor and it was quite swollen. It looked like a extra ham had been sewn onto my leg. I guess that was alittel over doing it and the 10 laps on Sunday didn't help as much as I thought it would. Still tender today so I must be close to finishing it off.
Spud
Friday, September 18, 2009
Training catch up for the month
9/18/2009 10:09:29 AM -
Wednesday and Thursday
Wednesday No cardio, Thursday adn Friday 30 mins stepmillWednesdayLeg is feeling alot better so I did some good work considering the last two months of dealing with it. -Started with one legged squats(bodyweight only) with leg on stool. 7 or 8 sets of 8 reps per leg. As I warmed up I added in some light pulls. Then I rotated back and forth with the one legs working up to 350 for 2 on the dead. Still some bite in the leg but not near what it was. -Kb swings with the 24 and 28 kg for 4 or 5 sets of 10 per arm-bodymasters squat machine. This has a elevated platform so it is easier to do. Did 4 or 5 sets of 8-10 working up to 3 plates on each side. I could not even do this last week so that is alot of progress. -one leg rev hyper 4x10 per leg continuous.-rolled on the roller for about 5 minutes, then went home and did not sleep. Thursday-Decided I wanted to do over a thousand reps with the kb.-Started with blue band ab pull downs for 6 sets of 15-Then over tricep extension wit the blue and green band thrown over the top of a pulley and used a tricep bar in the bands. 8 sets of 15-Kb see saw press and did 20 per arm starting with 12, 16, 20, 24, 28, 32 kilo-Then set up circuit of incline barbell with 135lb, 16kg for snatches, 24kg for swings. ON each round I did 20 presss, 10 snatches per arm, 10 swings per arm for 60 reps around for 17 rounds. I put the heart rate watch on to keep track. Most sets ended with 160 range bpm, and I waited till it came down to 120 to start back up which took about 1.5 to 2 minuteskb wise 920repother reps 520I took this no/prohromone product called Methyl Mass from EST and had 2 scoops. It worked great until I had to go to bed. I tossed and turned and got only a couple of hours sleep
/15/2009 9:21:26 AM -
Meet and Monday
Sat. No cardio, Sunday 10 laps with sled-2 plates. MOnday No cardio, Tuesday 30 mins stepmillMonday-two board raw with lots of chains. warmup to 215 bar weight and 8 chains per side on the ezloader. did 3x3. dropped to one plate and 8 chain for 5.-four board close grip with no chian 365x5,405x5,455x3x2-barbell front raise worked upto 135x8,-barbell curls 4 sets-Long ab strap pulldwons mixed wtih standing machine pulldowns. 4 of eachSaturday was a good day in Rock Hill. I got roped into back spoting for all three flights of squats but that was fine. Most of the guys pr-ed on one lift or another mostly deads which was cool. Long day but fun.Congrats to the team.
9/11/2009 9:09:07 AM -
Wednesday and Thursday
Wed, thur,Friday 30 mins stepmill and stairmaserWed-same ole with the leg. do alot of regualr deads at 135,185 and 235. on one of the 235 i felt a roll in the hamstring. i was glad it finally rolled and popped some. i think it will have to pop alittle more before it will finally hela up to start training decent again. a small fist size brusing has started-did some close stance leg press working up to 6 or 7 plates for 8-10 reps. i did these to get it to pop somemore. -one leg rever hyper 4x20-25 per legThur-Circuit with bench(225), revrese grip barbell row(225) and seated military press(135) Started with 6 reps on each and worked up to 12 reps. then added weight to each-bench(315), row(315), military(185) and started wtih 3 reps on each and ending with 6 reps-heavy upper sled, 1 lap tricep ext with 3 plates, 1 lap with 2plate with bicep curls, then 3 plates for tricep again. 2 laps with strap over the shoulder.Rock Hill meet this weekend so we will see how the guys will do. Old dude, mike the mini gorilla and chancey po po are in action.
9/8/2009 2:19:12 PM -
Monday Labored Training
Sunday No cardio, Monday 45mins and Tuesday 40mins stepmill. Saturday-We had the Master's Nationals First Day at the gym so all I did was drag sled for 10 laps. I wore my frog shoes(vibram sprints) to see how they would hold up on that type of cardio. They were fine but my feet got alittle more tired and I thought I was getting a blister. It was a slightly difficult 10 this time. The show ran into the evening and ended about 8:30. The second day was at a local Harley spot and it rolled from 10am to 6p. I will say it was a excellent show with about 60 guys in it. All the guys at the gym showed great improvment with one of them winning the show. The first day was max log, max axle(knee high dead) and 300plus famers hold for time. One guy pulled 1050 and a 900 plus or two was also registered. Day two seemed like more max events car dead for reps, farmer walk for distance adn best time. stones on some very high platforms, keg lifts. and a truck/chain medley. Monday rep work at the store. Nobody came in so I did some kb rep work and pushups to pass the time. kb rows 16kgx10x10sets, 20kgx10x5 sets,24kg x10repsx5 rounds,28kgx10x5 sets.kb one arm floor press 16kg, 20kg, 24kg,28kg x10 per arm x 5 sets per armkb bottoms up press same floor press250 pushup in sets of 50. Kept a heart rate watch going this time to see where I was at on each set. Kinda weird doing this but I will see what it does for me training wise. Trying some new things(to me) out while this stupid addbutter heals up to where I can squat and pull decent.
9/4/2009 9:38:43 AM -
Wed and Thursday
Thursday 40mis, Friday 45mins stepmillWednesday-Two rounds with the chain. Very slow but my left leg was giving me a rough go so I could not push off on it too well. My right leg ended up doing most of the work and was jacked pretty good. Pulled alot backwards as this did not irritate it as much. -Rev hyper. 4x25, half with two legs and half with the left legThursday-Pulldowns with Lat Assassin bar(three grip bar like the swiss bar) did each grip for 3 sets going up after each round for 3 rounds-Used the same bar for overhead tricep extensions(like a rope or band ext wher eyou lean over adn push straight out) Rotated eacg grip for 3 sets at each weight for 4 rounds. -incline dumbell for 75lb x 4sets of 25-kb double snatch, then lower to clean position, rotate into a negative curl. 12kgx10repsx2 sets, same with 16kg, 20kg adn one round with the 24kg-Took 12kgs and went outside and did double snatches while walking around the building(1 lap)I got new vibram sprints up in NC last week and have been using them everyday to do cardio, drag chain adn training. I have wanted a pair for a year now but just didnt get them. They are great! I want to test them on deadlifting and squattin, but the addbutter is not allowing this yet. Of course, everyone thinks I am nuts for walking in them all day but got to keep it interesting if I can't squat or dead!If you guys like hard Kb training, we just put out a compliation of numerous workouts including a 1000 rep challenge. It is below if you want to check it out.
9/2/2009 12:21:08 PM -
A Few Days off
Tuesday Wed Cardio last week 30 mins stepmillThis week MOnday And Tuesday 45 mins, Wed 30 mins stepmillMe and the old lady took off for a couple days vacation to the mountains for her birthday and some downtime since we havent done anything in a year. I took her to a bed and breakfast out in the middle of nowhere off a freinds suggestion. It wasnt' too far from Asheville. Lots of sleep, movies on the computer and old SPud consumind about 8 to 10k in calories per day. Only one small salad the entire 4 days. Pizza, cookies, birthday cake everynight before bed. 8lb was the total for the trip. No I am back hitting the usual-salads, sweet potatoes and almonds. The gym or store did not burn down as i had envisioned numerous times and all was handled well. Monday work-softee pad bench. two softee pad 3s to 405,455x1,495x1. One softee drop set 405x4 or 5-jm barbell press 3x2 reps-2 pullups x8 rep neutral grip, then one set with mac and mike using the spud jump rings slip knotted and putting the hand through the loop-kinda like a towel pullup.
8/25/2009 10:38:21 AM -
Monday
Monday , Tuesday Stepmill 30 mins both light sessionsMOnday-Raw softee pad presses set of 6-10 with work sets of 365x6, 405x6x2, 315x20-dumbell front raise(1 45lb liek a regualr plate raise 3x20-one arm flat presses with 45lb 20 per armx 5 sets per arm-doubled up a blue band on the hammer row and did 6 setsx20
8/24/2009 3:27:38 PM -
Wednesday, Thursday and Saturday
Wed, thur and Friday and 30 mins am stepmill, sunday stepmill and one lap with chainWed-2 sets of 100 on the rev hyper-dragged 4 plates for 6laps- foam rolling and stretchThursaday-10 roundsx20 rep per exercise of hammer incline,assisted pullups, blast strap pushups, chain rear delts and supinating curls(yes, i said supinatin')-3 laps with 12kg doing 50 yards overhead hold, 50yards in the clean position, then 50 more yards of overhead hold, then a short break. could have done alittle mroe weight but didnt kwno wha to expect.Saturday-10 laps in 55 minutes with 2 plates pretraining(everything is pretrainin and healin right now)-training was 8 sets of 25 on the rev hyper. -lots of assisted squats between hypers and hlepin out. -then it was more mower pushin, weed eatin and other aeorbic chores around the house to finish the day off.
8/18/2009 10:58:41 AM -
MOnday
No cardio monday, tuesday 30 mins stepmillMOnday -Regualr bench, raw with two softee pads. 5s and 3s to 315, then doubles with 365,405,455(addbutter flared up so shut it donw there and went down to 405x8,10 i tihnk-4 or 5 sets of 6-8 on barbell front raise into a over head press-made up some strap,kb and green band where i layed a strap over a barbell in a rackand hook the band to the kb and then to the strap so it was like a crazy bell tihng you might say. then we tugged the rope like a standing pulldown. alittle tough at first but once you figure it out it was not too bad.
8/16/2009 4:07:44 PM -
Saturday
Saturday cardio 30mins stepmillSunday 5min warmup stepmill then two lap with the chain. 1st lap was a few seconds under 8 minutes and the second after laying on the pavement for a couple minutes was around 11 or 12 minutes. Still way too many stops on the first lap. Recovery is better, probablly should have not drank 7 or 8 beers the night before but it was a double birthday party so that means double beer drinking.Training pre-party was nothing but high rep stuff-135x100 on rdls-100 assisted bodyweight squats-mixed in 3 sets of 100 on the reverse hyper between the squats and rdls and helping the guys squat and prep for the upcoming meet in a few weeks.
8/14/2009 11:27:31 AM -
Monday, Wednesday, Thursday
MOnday off cardio, Tues, wed, thur, fri all 3on-35 minutes on the stepmill.MOnday-Steep incline 2 warmups each weight to 315x5, 31x3-back work 6 sets-light shoulder press -close grip 4 board 3 setsWednesday-several sets up to 315 deadlift-no weight box squats to stretch out the addbutter 5 or6 sets of 10-hack squat one leg most on the bad side. had to put a band over the back to lesseen to load for the first few sets. still was very painful.-one legged h squat machine. couple of plates as that was all the left leg would take. lowered very slowly, no ballistic action on this one. 4 or 5 sets of 8 a leg. Thursday-band cicuit of standing rows, pull aparts, overhead tricep, reverse curls and cable crossovers with bands. 20 reps per exercise for 15 rounds totalling 1500 reps nonstop. -then did 2 plates for 6 laps dragging forwards nonstop. i was going to do 8 or 10 but that would not have been recovery/rehab so i listened to myself adn backed off some. The thing about lifting heavy for so long is that when you get injured , you continue to pound yourself in other ways that aren't useful or productive. I know alot of you guys know what I am talking about here. The need for some type of hard work or just plain punishment never stops. If I can't lift heavy, then i will have the strongest cardio around, lowest bodyfat,strongest will of all. I know this is competition and ego but it drives nontheless. Now, I so focused on business that training has taken a back seat and timewise I devote most of my hours to this. My parents came by after one of my dad's appointments for his leg(which is doing well right now)and they hung out at the store for a hour or so. They ask me how things are going, what am I doing, normal parent stuff. Then my dad says "Son, you look real tired" and I go "really". Then my mom, say,"yeah you look tired and you eyes look hollow and purple around them." I am caught off guard but rightfully so but instantly I reply, I had some cathing up to do. I spent 10 years gettting drunk and chasing the two legged deer and then I spent 10 years powerlifting and being a fat, but happy, bastard. But I have been plowing away for two years straight since the accident. I tell the wife and she readlily agrees and says there was nothing she could say or do to slow me down. You were going no matter what. The last time I realized this, was the bodybuilding show and here I am again.Trading one obsession for another I suppose.I don't need xanax to sleep or get along with people anymore, but head dwon and driving ahead at 200 mhp is where I am at the moment.
Spud
Wednesday and Thursday
Wednesday No cardio, Thursday adn Friday 30 mins stepmillWednesdayLeg is feeling alot better so I did some good work considering the last two months of dealing with it. -Started with one legged squats(bodyweight only) with leg on stool. 7 or 8 sets of 8 reps per leg. As I warmed up I added in some light pulls. Then I rotated back and forth with the one legs working up to 350 for 2 on the dead. Still some bite in the leg but not near what it was. -Kb swings with the 24 and 28 kg for 4 or 5 sets of 10 per arm-bodymasters squat machine. This has a elevated platform so it is easier to do. Did 4 or 5 sets of 8-10 working up to 3 plates on each side. I could not even do this last week so that is alot of progress. -one leg rev hyper 4x10 per leg continuous.-rolled on the roller for about 5 minutes, then went home and did not sleep. Thursday-Decided I wanted to do over a thousand reps with the kb.-Started with blue band ab pull downs for 6 sets of 15-Then over tricep extension wit the blue and green band thrown over the top of a pulley and used a tricep bar in the bands. 8 sets of 15-Kb see saw press and did 20 per arm starting with 12, 16, 20, 24, 28, 32 kilo-Then set up circuit of incline barbell with 135lb, 16kg for snatches, 24kg for swings. ON each round I did 20 presss, 10 snatches per arm, 10 swings per arm for 60 reps around for 17 rounds. I put the heart rate watch on to keep track. Most sets ended with 160 range bpm, and I waited till it came down to 120 to start back up which took about 1.5 to 2 minuteskb wise 920repother reps 520I took this no/prohromone product called Methyl Mass from EST and had 2 scoops. It worked great until I had to go to bed. I tossed and turned and got only a couple of hours sleep
/15/2009 9:21:26 AM -
Meet and Monday
Sat. No cardio, Sunday 10 laps with sled-2 plates. MOnday No cardio, Tuesday 30 mins stepmillMonday-two board raw with lots of chains. warmup to 215 bar weight and 8 chains per side on the ezloader. did 3x3. dropped to one plate and 8 chain for 5.-four board close grip with no chian 365x5,405x5,455x3x2-barbell front raise worked upto 135x8,-barbell curls 4 sets-Long ab strap pulldwons mixed wtih standing machine pulldowns. 4 of eachSaturday was a good day in Rock Hill. I got roped into back spoting for all three flights of squats but that was fine. Most of the guys pr-ed on one lift or another mostly deads which was cool. Long day but fun.Congrats to the team.
9/11/2009 9:09:07 AM -
Wednesday and Thursday
Wed, thur,Friday 30 mins stepmill and stairmaserWed-same ole with the leg. do alot of regualr deads at 135,185 and 235. on one of the 235 i felt a roll in the hamstring. i was glad it finally rolled and popped some. i think it will have to pop alittle more before it will finally hela up to start training decent again. a small fist size brusing has started-did some close stance leg press working up to 6 or 7 plates for 8-10 reps. i did these to get it to pop somemore. -one leg rever hyper 4x20-25 per legThur-Circuit with bench(225), revrese grip barbell row(225) and seated military press(135) Started with 6 reps on each and worked up to 12 reps. then added weight to each-bench(315), row(315), military(185) and started wtih 3 reps on each and ending with 6 reps-heavy upper sled, 1 lap tricep ext with 3 plates, 1 lap with 2plate with bicep curls, then 3 plates for tricep again. 2 laps with strap over the shoulder.Rock Hill meet this weekend so we will see how the guys will do. Old dude, mike the mini gorilla and chancey po po are in action.
9/8/2009 2:19:12 PM -
Monday Labored Training
Sunday No cardio, Monday 45mins and Tuesday 40mins stepmill. Saturday-We had the Master's Nationals First Day at the gym so all I did was drag sled for 10 laps. I wore my frog shoes(vibram sprints) to see how they would hold up on that type of cardio. They were fine but my feet got alittle more tired and I thought I was getting a blister. It was a slightly difficult 10 this time. The show ran into the evening and ended about 8:30. The second day was at a local Harley spot and it rolled from 10am to 6p. I will say it was a excellent show with about 60 guys in it. All the guys at the gym showed great improvment with one of them winning the show. The first day was max log, max axle(knee high dead) and 300plus famers hold for time. One guy pulled 1050 and a 900 plus or two was also registered. Day two seemed like more max events car dead for reps, farmer walk for distance adn best time. stones on some very high platforms, keg lifts. and a truck/chain medley. Monday rep work at the store. Nobody came in so I did some kb rep work and pushups to pass the time. kb rows 16kgx10x10sets, 20kgx10x5 sets,24kg x10repsx5 rounds,28kgx10x5 sets.kb one arm floor press 16kg, 20kg, 24kg,28kg x10 per arm x 5 sets per armkb bottoms up press same floor press250 pushup in sets of 50. Kept a heart rate watch going this time to see where I was at on each set. Kinda weird doing this but I will see what it does for me training wise. Trying some new things(to me) out while this stupid addbutter heals up to where I can squat and pull decent.
9/4/2009 9:38:43 AM -
Wed and Thursday
Thursday 40mis, Friday 45mins stepmillWednesday-Two rounds with the chain. Very slow but my left leg was giving me a rough go so I could not push off on it too well. My right leg ended up doing most of the work and was jacked pretty good. Pulled alot backwards as this did not irritate it as much. -Rev hyper. 4x25, half with two legs and half with the left legThursday-Pulldowns with Lat Assassin bar(three grip bar like the swiss bar) did each grip for 3 sets going up after each round for 3 rounds-Used the same bar for overhead tricep extensions(like a rope or band ext wher eyou lean over adn push straight out) Rotated eacg grip for 3 sets at each weight for 4 rounds. -incline dumbell for 75lb x 4sets of 25-kb double snatch, then lower to clean position, rotate into a negative curl. 12kgx10repsx2 sets, same with 16kg, 20kg adn one round with the 24kg-Took 12kgs and went outside and did double snatches while walking around the building(1 lap)I got new vibram sprints up in NC last week and have been using them everyday to do cardio, drag chain adn training. I have wanted a pair for a year now but just didnt get them. They are great! I want to test them on deadlifting and squattin, but the addbutter is not allowing this yet. Of course, everyone thinks I am nuts for walking in them all day but got to keep it interesting if I can't squat or dead!If you guys like hard Kb training, we just put out a compliation of numerous workouts including a 1000 rep challenge. It is below if you want to check it out.
9/2/2009 12:21:08 PM -
A Few Days off
Tuesday Wed Cardio last week 30 mins stepmillThis week MOnday And Tuesday 45 mins, Wed 30 mins stepmillMe and the old lady took off for a couple days vacation to the mountains for her birthday and some downtime since we havent done anything in a year. I took her to a bed and breakfast out in the middle of nowhere off a freinds suggestion. It wasnt' too far from Asheville. Lots of sleep, movies on the computer and old SPud consumind about 8 to 10k in calories per day. Only one small salad the entire 4 days. Pizza, cookies, birthday cake everynight before bed. 8lb was the total for the trip. No I am back hitting the usual-salads, sweet potatoes and almonds. The gym or store did not burn down as i had envisioned numerous times and all was handled well. Monday work-softee pad bench. two softee pad 3s to 405,455x1,495x1. One softee drop set 405x4 or 5-jm barbell press 3x2 reps-2 pullups x8 rep neutral grip, then one set with mac and mike using the spud jump rings slip knotted and putting the hand through the loop-kinda like a towel pullup.
8/25/2009 10:38:21 AM -
Monday
Monday , Tuesday Stepmill 30 mins both light sessionsMOnday-Raw softee pad presses set of 6-10 with work sets of 365x6, 405x6x2, 315x20-dumbell front raise(1 45lb liek a regualr plate raise 3x20-one arm flat presses with 45lb 20 per armx 5 sets per arm-doubled up a blue band on the hammer row and did 6 setsx20
8/24/2009 3:27:38 PM -
Wednesday, Thursday and Saturday
Wed, thur and Friday and 30 mins am stepmill, sunday stepmill and one lap with chainWed-2 sets of 100 on the rev hyper-dragged 4 plates for 6laps- foam rolling and stretchThursaday-10 roundsx20 rep per exercise of hammer incline,assisted pullups, blast strap pushups, chain rear delts and supinating curls(yes, i said supinatin')-3 laps with 12kg doing 50 yards overhead hold, 50yards in the clean position, then 50 more yards of overhead hold, then a short break. could have done alittle mroe weight but didnt kwno wha to expect.Saturday-10 laps in 55 minutes with 2 plates pretraining(everything is pretrainin and healin right now)-training was 8 sets of 25 on the rev hyper. -lots of assisted squats between hypers and hlepin out. -then it was more mower pushin, weed eatin and other aeorbic chores around the house to finish the day off.
8/18/2009 10:58:41 AM -
MOnday
No cardio monday, tuesday 30 mins stepmillMOnday -Regualr bench, raw with two softee pads. 5s and 3s to 315, then doubles with 365,405,455(addbutter flared up so shut it donw there and went down to 405x8,10 i tihnk-4 or 5 sets of 6-8 on barbell front raise into a over head press-made up some strap,kb and green band where i layed a strap over a barbell in a rackand hook the band to the kb and then to the strap so it was like a crazy bell tihng you might say. then we tugged the rope like a standing pulldown. alittle tough at first but once you figure it out it was not too bad.
8/16/2009 4:07:44 PM -
Saturday
Saturday cardio 30mins stepmillSunday 5min warmup stepmill then two lap with the chain. 1st lap was a few seconds under 8 minutes and the second after laying on the pavement for a couple minutes was around 11 or 12 minutes. Still way too many stops on the first lap. Recovery is better, probablly should have not drank 7 or 8 beers the night before but it was a double birthday party so that means double beer drinking.Training pre-party was nothing but high rep stuff-135x100 on rdls-100 assisted bodyweight squats-mixed in 3 sets of 100 on the reverse hyper between the squats and rdls and helping the guys squat and prep for the upcoming meet in a few weeks.
8/14/2009 11:27:31 AM -
Monday, Wednesday, Thursday
MOnday off cardio, Tues, wed, thur, fri all 3on-35 minutes on the stepmill.MOnday-Steep incline 2 warmups each weight to 315x5, 31x3-back work 6 sets-light shoulder press -close grip 4 board 3 setsWednesday-several sets up to 315 deadlift-no weight box squats to stretch out the addbutter 5 or6 sets of 10-hack squat one leg most on the bad side. had to put a band over the back to lesseen to load for the first few sets. still was very painful.-one legged h squat machine. couple of plates as that was all the left leg would take. lowered very slowly, no ballistic action on this one. 4 or 5 sets of 8 a leg. Thursday-band cicuit of standing rows, pull aparts, overhead tricep, reverse curls and cable crossovers with bands. 20 reps per exercise for 15 rounds totalling 1500 reps nonstop. -then did 2 plates for 6 laps dragging forwards nonstop. i was going to do 8 or 10 but that would not have been recovery/rehab so i listened to myself adn backed off some. The thing about lifting heavy for so long is that when you get injured , you continue to pound yourself in other ways that aren't useful or productive. I know alot of you guys know what I am talking about here. The need for some type of hard work or just plain punishment never stops. If I can't lift heavy, then i will have the strongest cardio around, lowest bodyfat,strongest will of all. I know this is competition and ego but it drives nontheless. Now, I so focused on business that training has taken a back seat and timewise I devote most of my hours to this. My parents came by after one of my dad's appointments for his leg(which is doing well right now)and they hung out at the store for a hour or so. They ask me how things are going, what am I doing, normal parent stuff. Then my dad says "Son, you look real tired" and I go "really". Then my mom, say,"yeah you look tired and you eyes look hollow and purple around them." I am caught off guard but rightfully so but instantly I reply, I had some cathing up to do. I spent 10 years gettting drunk and chasing the two legged deer and then I spent 10 years powerlifting and being a fat, but happy, bastard. But I have been plowing away for two years straight since the accident. I tell the wife and she readlily agrees and says there was nothing she could say or do to slow me down. You were going no matter what. The last time I realized this, was the bodybuilding show and here I am again.Trading one obsession for another I suppose.I don't need xanax to sleep or get along with people anymore, but head dwon and driving ahead at 200 mhp is where I am at the moment.
Spud
Monday, August 10, 2009
Lots of logs...
8/10/2009 10:08:29 AM -
Saturday
Saturday 45 mins stepmill, Sunday 2plates sled drag for 10 laps. Goal was to go nonstop in 50 mins. It took 60mins. Saturday-Training started out good with some camberbar suspended gms. I did alot of warmup sets all close stance. Things were good till 2 and half plates then the addbutter flared up. I tried a couple more but it would not go. Did a few deads at 315 and taped out of that. -Did a few sets of rev hyper before adn after.-worked on assisted one legged pistol squats for about 10 sets of mostly 12-15 on the left and 8-10 on the right. Did some sets holding onto a bar and some with green band slip knotted over the top of the smith machine.
8/7/2009 10:12:48 AM -
Wednesday and Thursday.
Wed, Thur Friday 30 mins stepmill-Got back really late from the store so I did not get any squats or pulls in so I did 8 sets of 25 two leg and 1 set of 25 per leg on the rev hyper.-Thought I would give the two small 300lb chains a whirl pulling them together. Got about a 1/3 of way aroung the gym and could not move them together anymore. I then took turns dragging each one around. I would pull one for 50-70 yards, walk back and get the other one with the rest being the walk back. This took along time and I was spent and high as a kite when done. Thursday-3 laps upperbody sled with 2 plates. first lap all press and flyes, second al pulls backwards and the third was a mix. I thought about a couple of options here-1 was 3 more upper laps and be done or 1 lap again alternating pulling the two small chains. I took two and paid for it as it took twice as long and I had to rest on each drag. Terrible choice but I slept great. Saturday I will give the squatting another go. Got it worked on by my mistress massage therapist who stood on my hammy adductor and glutes for pretty much a hour. The rest of the time she had me on my back with the bad leg pinned up by my head. Her sister held my leg in so mistress could hook and try to untangle the mess that is my addbutter right now. I told her this was not my idea of a threesome.
8/4/2009 2:04:01 PM -
Monday
Tuesday cardio 30 min stepmillMOnday-Reverse Grip raw off the softee pads again. Worked up to 405x3, 455x1, 405x 4 or 5-Pinky grip four board 315x10,365x8, 405x5-Seated military lockouts at eye level. worked up to 275x5-Hammer pullover machine 3 or 4 sets. Not enough ass to hold me down so I had to use the seat belt.
8/3/2009 9:45:23 AM -
Saturday
Saturday and Sunday 1 hour each day on stepmill. Monday NO cardio. Saturday training-Startet with 4 set of rev hyper-Still figthing with the addbutter thing. Tried a couple of squats with the guys but knew I would be out at two plates so I went off to another rack and did alot of 135lb close stance to get some work in. the sets were 5,10,15,20,25,50.-Close ham glute raise which ironically does not bother it. 4x8-rev hyper one leg for 25 each leg, then did 50 more two leg. -Lotso of stretching and helping the guys out who are preparing for a meet in Sept.-Things seem to be healing up some. My massage therapist literally stood on my adductor and hamstring for 30 minutes before it started to release. I think maybe a week or two more and I can go back to reular squatting. In the meantime, I will try some different things and see what happens.
7/31/2009 9:05:12 AM -
Wed and Thur
Cardio stuffwed 30 min, thur 30 mins , friday 35 mins all on stepmill. Wednesday -Still fighting with the addbutter strains so it was some light deadlifting close stance 315x3x4-hack squat to the bottom to stretch it out some. did 7 or 8 sets ending with 3 plates per side. -1x100 with rev hyper. 80 reps two leg, 10 each leg one legged rev hyperThursday-started wtih y raises(that's what i call them) on incline with 10lb x 20 repsx 5 rounds-one arm rope pulls downs whole laying sideways on a incline bench. this was sent to be by matt who just completed his first bb show with shelby doing his diet. 4 rounds x 10-15 per round-dumbell flat at 6 reps per set with 35s,45s,55s, 65s, 75s, 85s. -then started with 100sx6,90s, 80s, 70s, 60s, 50s. -the did 45s for 50 reps on decline adn flatx 2rounds.-then rigged up revhyper with 150lb and a purple band looped on each side then a upperbody strap through the band. layed on the ground adn did a pull over/tricep pushdown. sort of tough. 4 or 5 rounds-several sets of swings worked on the good morning style. kinda got it on a couple of occasions but will have to work on it. maybe 10 sets of 8 i thinkDale crushed the chain record by over a minute to 7:22. I could not believe it but there it was. It will take awhile to get close to that so I did two rounds in alittle over 20mins to wear me out.
7/28/2009 2:54:21 PM -
Monday
No cardio MondayTuesday 30 mins stepmill-Training-reverse grip bench worked up to 405x5,x4,x4 off the softee marshmellow pads-fat bar standing press from pin alittle below chin level. worked up to 215x5 or so then back down some. my strict press ain't what it used to be.-over head tricep set up with upperbody strap adn reverese hyper. sat on bench to reach straps then did. 145lbx x 8-10x4 sets-then layed back on bench and did and pull over/pull down across the chest. liked this move alot 4 sets
7/26/2009 10:14:20 AM -
Wednesday, Thursday and Saturday
Cardio-wed and thur stepmill 40mins, Friday 35 mins stepper. Wednesday-Lots of pain from my rereinjured hammy addbutter so I did a few sets of box squats with the buff bar. Worked up to 3 platesx8, x3 reps then the pain set in so I quit there.-Light Pulls with 3 platesx5 reps for 3 sets-Rev hyper for 1x100-Leg press really wide with 2 plates. 8 reps per set with a stop on the pins for stretching out the injured area and alittle blood pump-One lap prowler push with 90lb and one gimp 300lb chain drag.THursday Kb Volume day-Floor press starting with 8kg,12,16,20,24,28,32x20 reps each. 40kgx15, 48kgx8.-KB death row 5per arm switchin arms each size kb and then restarting the opposite arm at the beginning of each round. 5 rep, 6 reps, 7 reps, 8 reps. Then did 10reps per arm from the 8kg to the 48kg-Kb get up situps 8-10 per arm starting with the 8kg and working up to the 28 or 32kb.-THen took 24kg and did 8reps per arm of pulling the kb into a press position and rolling back to the floor. Lots of lats, shoulder and bicep work.Saturday-Had to go to a Kb seminar that donnie t put on and work and booth and ended up helping out with the teaching so I had to come in early adn dragged sled with 2 and half plates for 6 forward and 1 pull backwards. Sunday-Decided to see if I could beat the new chain time around the building. one warm lap with 2 plates on the sled. Then pulled the chain in 8mins 28sec missing the best time by 3 or 4 seconds. I only stopped 3 times I think so maybe I can get it to 8mins 15 secs or alittle less then 8. We'll see. Then did two more laps with the sled to finish it off.
7/21/2009 9:54:17 AM -
Monday
Tuesday 35 mins stepmillMonday -barbell rows 135x8x2,185 same,225,same,275same,315 same,365x8-Banded chest standing pec crossovers/green band with jump rings as handles 4x8-over head one arm tricep ext with same set up alternated with standing curls for 3 rounds-standing military 145x8x2,195x8x1,145x20-incline dumbell 70s, 80s, 100s,x 20 per set 10 elbows tucked, 10 flare on each set.So we got a new guy from Jersey. He is Doc Ithink or retired. Anyhow, he seems like a good guy adn is a bench only dude which is good. Another challenge for the old dudes is how I sees it. The first night I see this guys he has the haircut like Pauly on the Sopranos and he comes in a Bada Bing tank top. I kept waiting on heyyyy or a ohhhh drug out in a thick accent. He also brought his own board. It looks like he will fit right in the misfit mix. he brought his own board in the first night so I wasnt sure if he was going to board press or dispense with a beating or shakedown.
Spud
Saturday
Saturday 45 mins stepmill, Sunday 2plates sled drag for 10 laps. Goal was to go nonstop in 50 mins. It took 60mins. Saturday-Training started out good with some camberbar suspended gms. I did alot of warmup sets all close stance. Things were good till 2 and half plates then the addbutter flared up. I tried a couple more but it would not go. Did a few deads at 315 and taped out of that. -Did a few sets of rev hyper before adn after.-worked on assisted one legged pistol squats for about 10 sets of mostly 12-15 on the left and 8-10 on the right. Did some sets holding onto a bar and some with green band slip knotted over the top of the smith machine.
8/7/2009 10:12:48 AM -
Wednesday and Thursday.
Wed, Thur Friday 30 mins stepmill-Got back really late from the store so I did not get any squats or pulls in so I did 8 sets of 25 two leg and 1 set of 25 per leg on the rev hyper.-Thought I would give the two small 300lb chains a whirl pulling them together. Got about a 1/3 of way aroung the gym and could not move them together anymore. I then took turns dragging each one around. I would pull one for 50-70 yards, walk back and get the other one with the rest being the walk back. This took along time and I was spent and high as a kite when done. Thursday-3 laps upperbody sled with 2 plates. first lap all press and flyes, second al pulls backwards and the third was a mix. I thought about a couple of options here-1 was 3 more upper laps and be done or 1 lap again alternating pulling the two small chains. I took two and paid for it as it took twice as long and I had to rest on each drag. Terrible choice but I slept great. Saturday I will give the squatting another go. Got it worked on by my mistress massage therapist who stood on my hammy adductor and glutes for pretty much a hour. The rest of the time she had me on my back with the bad leg pinned up by my head. Her sister held my leg in so mistress could hook and try to untangle the mess that is my addbutter right now. I told her this was not my idea of a threesome.
8/4/2009 2:04:01 PM -
Monday
Tuesday cardio 30 min stepmillMOnday-Reverse Grip raw off the softee pads again. Worked up to 405x3, 455x1, 405x 4 or 5-Pinky grip four board 315x10,365x8, 405x5-Seated military lockouts at eye level. worked up to 275x5-Hammer pullover machine 3 or 4 sets. Not enough ass to hold me down so I had to use the seat belt.
8/3/2009 9:45:23 AM -
Saturday
Saturday and Sunday 1 hour each day on stepmill. Monday NO cardio. Saturday training-Startet with 4 set of rev hyper-Still figthing with the addbutter thing. Tried a couple of squats with the guys but knew I would be out at two plates so I went off to another rack and did alot of 135lb close stance to get some work in. the sets were 5,10,15,20,25,50.-Close ham glute raise which ironically does not bother it. 4x8-rev hyper one leg for 25 each leg, then did 50 more two leg. -Lotso of stretching and helping the guys out who are preparing for a meet in Sept.-Things seem to be healing up some. My massage therapist literally stood on my adductor and hamstring for 30 minutes before it started to release. I think maybe a week or two more and I can go back to reular squatting. In the meantime, I will try some different things and see what happens.
7/31/2009 9:05:12 AM -
Wed and Thur
Cardio stuffwed 30 min, thur 30 mins , friday 35 mins all on stepmill. Wednesday -Still fighting with the addbutter strains so it was some light deadlifting close stance 315x3x4-hack squat to the bottom to stretch it out some. did 7 or 8 sets ending with 3 plates per side. -1x100 with rev hyper. 80 reps two leg, 10 each leg one legged rev hyperThursday-started wtih y raises(that's what i call them) on incline with 10lb x 20 repsx 5 rounds-one arm rope pulls downs whole laying sideways on a incline bench. this was sent to be by matt who just completed his first bb show with shelby doing his diet. 4 rounds x 10-15 per round-dumbell flat at 6 reps per set with 35s,45s,55s, 65s, 75s, 85s. -then started with 100sx6,90s, 80s, 70s, 60s, 50s. -the did 45s for 50 reps on decline adn flatx 2rounds.-then rigged up revhyper with 150lb and a purple band looped on each side then a upperbody strap through the band. layed on the ground adn did a pull over/tricep pushdown. sort of tough. 4 or 5 rounds-several sets of swings worked on the good morning style. kinda got it on a couple of occasions but will have to work on it. maybe 10 sets of 8 i thinkDale crushed the chain record by over a minute to 7:22. I could not believe it but there it was. It will take awhile to get close to that so I did two rounds in alittle over 20mins to wear me out.
7/28/2009 2:54:21 PM -
Monday
No cardio MondayTuesday 30 mins stepmill-Training-reverse grip bench worked up to 405x5,x4,x4 off the softee marshmellow pads-fat bar standing press from pin alittle below chin level. worked up to 215x5 or so then back down some. my strict press ain't what it used to be.-over head tricep set up with upperbody strap adn reverese hyper. sat on bench to reach straps then did. 145lbx x 8-10x4 sets-then layed back on bench and did and pull over/pull down across the chest. liked this move alot 4 sets
7/26/2009 10:14:20 AM -
Wednesday, Thursday and Saturday
Cardio-wed and thur stepmill 40mins, Friday 35 mins stepper. Wednesday-Lots of pain from my rereinjured hammy addbutter so I did a few sets of box squats with the buff bar. Worked up to 3 platesx8, x3 reps then the pain set in so I quit there.-Light Pulls with 3 platesx5 reps for 3 sets-Rev hyper for 1x100-Leg press really wide with 2 plates. 8 reps per set with a stop on the pins for stretching out the injured area and alittle blood pump-One lap prowler push with 90lb and one gimp 300lb chain drag.THursday Kb Volume day-Floor press starting with 8kg,12,16,20,24,28,32x20 reps each. 40kgx15, 48kgx8.-KB death row 5per arm switchin arms each size kb and then restarting the opposite arm at the beginning of each round. 5 rep, 6 reps, 7 reps, 8 reps. Then did 10reps per arm from the 8kg to the 48kg-Kb get up situps 8-10 per arm starting with the 8kg and working up to the 28 or 32kb.-THen took 24kg and did 8reps per arm of pulling the kb into a press position and rolling back to the floor. Lots of lats, shoulder and bicep work.Saturday-Had to go to a Kb seminar that donnie t put on and work and booth and ended up helping out with the teaching so I had to come in early adn dragged sled with 2 and half plates for 6 forward and 1 pull backwards. Sunday-Decided to see if I could beat the new chain time around the building. one warm lap with 2 plates on the sled. Then pulled the chain in 8mins 28sec missing the best time by 3 or 4 seconds. I only stopped 3 times I think so maybe I can get it to 8mins 15 secs or alittle less then 8. We'll see. Then did two more laps with the sled to finish it off.
7/21/2009 9:54:17 AM -
Monday
Tuesday 35 mins stepmillMonday -barbell rows 135x8x2,185 same,225,same,275same,315 same,365x8-Banded chest standing pec crossovers/green band with jump rings as handles 4x8-over head one arm tricep ext with same set up alternated with standing curls for 3 rounds-standing military 145x8x2,195x8x1,145x20-incline dumbell 70s, 80s, 100s,x 20 per set 10 elbows tucked, 10 flare on each set.So we got a new guy from Jersey. He is Doc Ithink or retired. Anyhow, he seems like a good guy adn is a bench only dude which is good. Another challenge for the old dudes is how I sees it. The first night I see this guys he has the haircut like Pauly on the Sopranos and he comes in a Bada Bing tank top. I kept waiting on heyyyy or a ohhhh drug out in a thick accent. He also brought his own board. It looks like he will fit right in the misfit mix. he brought his own board in the first night so I wasnt sure if he was going to board press or dispense with a beating or shakedown.
Spud
Monday, July 20, 2009
Training
7/20/2009 10:28:36 AM -
Saturday
Sat 45mins and Sunday 40mins stepmillSaturday -Tried something different this time. Rev band good mornings with the buffalo bar. Set of 5 with 425,515,605. 3 with 695, 2x775. Each set would take a couple to get comfortable enough to get down.
-same set up with close stance squats 3platesx10,4 plates x8, 5 plates x3. I felt my mamy glute thing pop again so I canned it there
.-did 3 sets of cossack squats to try and loose it up-1x100 rev hyper.
Hobbled home for the day. Stretched, iced and put the massager on it for some time. Loosened up enough to do cardio on Sunday which helped out alot. It may not be as bad the last time two years ago before I ripped the quad off. We'll see. Other then that I really enjoyed the rev band good mornings. I have always been pretty good at them so I doubt if there be much transfer for me but they were fun to do.
7/17/2009 2:34:16 PM -
Wednesday and Thursday
CardioWednesday 25 min,THur40 mins, Friday 35 mins all Stepmill
Wednesday
-Dragged the chain for 3 laps until I looked like Frank Mir getting up from his knockout and asking what happened.
THursday High rep Training
-Hooked up Long ab strap to rev hyper with seated row handle and did standing rows. 6 setsx25
-Suspension strap pushups alternated tucked elbow with flareed elbows set of 20 reps each for 3 or 4 rounds
-Swiss bar seated military press 138lbx20repsx5 sets. Alternated grips eahc round
-Quarter dips 5 sets of 20
-Ran the Rack on curls 5 reps per weight worked up to 100lb. Mostly just hammer arm swing at the end.
7/14/2009 3:28:31 PM -
MOnday
No cardio Monday as I took a morning off.
But I did 40 mins stepper on TuesdayMOnday Training
-Fat bar floor press 165x8x2,205x8x2,255x8x2, 305x8x2, 365x8,395x4 or 5, 435x1 Hung it up there.
-Rusty's or Tate presses sort of. 35s 45s, 55s,70s for 8-10, one set of military with 45s for 40 or 50
-Strive machine preacher curls 4 seets-5 sets of 2 on the assisted negative pull up. Had never really done it like this before so I stole it from Selkow's log. Thanks Dude.
7/13/2009 10:36:22 AM -
Wednsday, Thursday and Saturday
Cardio WorkMOnday,Tuesday, THursday 30 minutes stepmill/stepperFriday 45 mins stepmillSaturday 60 mins stepmillSunday 6laps with two plates
Wednesday-Brief squats on box with buff bar and reverse band(monster minis) Triples to 775, 865x2, 965x1(this one was hard as I froze about half way up(sort of like the '05 Arnold with 1058. felt my ribs and midback starting to stretch more then usual but the bar startted moving finally and I finished the rep)
-4 inch box pulls conventional 405x5, 405x10-Rev hypers 1x150
Thursday-Hi rep stuff assised pullups machine x10,x20,x50,x50
-Decline press 135lbx10,20,50,50
-12kg see saw press x25, 16kgx25 per armx 2 sets
-Saturday-High pulls 135x5x3,185x5x3,225x5x3 sets,275x5x2 sets
-405 power shrugs with straps 2x20reps
-smith machine clean and jerks 5 or 6 sets x 5 per leg
-rev hypers 5x10 before and 3x10 after
7/7/2009 9:35:47 AM -
Monday
-Went alittle heavier this week to test the pec out. Raw, no board. 315x8,365x5,405x3,455x1-Seated fat bar shoulder press. 125x8,175x8,225x8,275x4, 175x20
I think
-Seated french press with Spud Inc Jump rings using a purple band wrapped around the bottom of a bench.This was alittle harder then I thought. 3x8
-Stood on purple band and did one arm curls 3x8 per arm
-Took same set up and threw it over the rack and did some seated chest pulls. 3x10
Saturday
Sat 45mins and Sunday 40mins stepmillSaturday -Tried something different this time. Rev band good mornings with the buffalo bar. Set of 5 with 425,515,605. 3 with 695, 2x775. Each set would take a couple to get comfortable enough to get down.
-same set up with close stance squats 3platesx10,4 plates x8, 5 plates x3. I felt my mamy glute thing pop again so I canned it there
.-did 3 sets of cossack squats to try and loose it up-1x100 rev hyper.
Hobbled home for the day. Stretched, iced and put the massager on it for some time. Loosened up enough to do cardio on Sunday which helped out alot. It may not be as bad the last time two years ago before I ripped the quad off. We'll see. Other then that I really enjoyed the rev band good mornings. I have always been pretty good at them so I doubt if there be much transfer for me but they were fun to do.
7/17/2009 2:34:16 PM -
Wednesday and Thursday
CardioWednesday 25 min,THur40 mins, Friday 35 mins all Stepmill
Wednesday
-Dragged the chain for 3 laps until I looked like Frank Mir getting up from his knockout and asking what happened.
THursday High rep Training
-Hooked up Long ab strap to rev hyper with seated row handle and did standing rows. 6 setsx25
-Suspension strap pushups alternated tucked elbow with flareed elbows set of 20 reps each for 3 or 4 rounds
-Swiss bar seated military press 138lbx20repsx5 sets. Alternated grips eahc round
-Quarter dips 5 sets of 20
-Ran the Rack on curls 5 reps per weight worked up to 100lb. Mostly just hammer arm swing at the end.
7/14/2009 3:28:31 PM -
MOnday
No cardio Monday as I took a morning off.
But I did 40 mins stepper on TuesdayMOnday Training
-Fat bar floor press 165x8x2,205x8x2,255x8x2, 305x8x2, 365x8,395x4 or 5, 435x1 Hung it up there.
-Rusty's or Tate presses sort of. 35s 45s, 55s,70s for 8-10, one set of military with 45s for 40 or 50
-Strive machine preacher curls 4 seets-5 sets of 2 on the assisted negative pull up. Had never really done it like this before so I stole it from Selkow's log. Thanks Dude.
7/13/2009 10:36:22 AM -
Wednsday, Thursday and Saturday
Cardio WorkMOnday,Tuesday, THursday 30 minutes stepmill/stepperFriday 45 mins stepmillSaturday 60 mins stepmillSunday 6laps with two plates
Wednesday-Brief squats on box with buff bar and reverse band(monster minis) Triples to 775, 865x2, 965x1(this one was hard as I froze about half way up(sort of like the '05 Arnold with 1058. felt my ribs and midback starting to stretch more then usual but the bar startted moving finally and I finished the rep)
-4 inch box pulls conventional 405x5, 405x10-Rev hypers 1x150
Thursday-Hi rep stuff assised pullups machine x10,x20,x50,x50
-Decline press 135lbx10,20,50,50
-12kg see saw press x25, 16kgx25 per armx 2 sets
-Saturday-High pulls 135x5x3,185x5x3,225x5x3 sets,275x5x2 sets
-405 power shrugs with straps 2x20reps
-smith machine clean and jerks 5 or 6 sets x 5 per leg
-rev hypers 5x10 before and 3x10 after
7/7/2009 9:35:47 AM -
Monday
-Went alittle heavier this week to test the pec out. Raw, no board. 315x8,365x5,405x3,455x1-Seated fat bar shoulder press. 125x8,175x8,225x8,275x4, 175x20
I think
-Seated french press with Spud Inc Jump rings using a purple band wrapped around the bottom of a bench.This was alittle harder then I thought. 3x8
-Stood on purple band and did one arm curls 3x8 per arm
-Took same set up and threw it over the rack and did some seated chest pulls. 3x10
Monday, July 6, 2009
Wed, Thur and Sat the fouth training.
7/6/2009 9:51:26 AM -
Saturday the Fourth Training.
-Well, holidays is holidays and most everyone was gone except for me, Dale and Barry so that's how it went. We did box squats raw with the cambered bar and blue bands over the plates. -415x3x5sets. dropped the pad down about 3 sets in and it was alot tougher. -Fat Bar high rep deads with straps-set of 30- and 35. I was shooting for 50 but my neck locked up and I got a severe headache so that was the end of that.-Then lunged with 3 chain attached to the Spud Pull harness around the building. Now I remember what 300lb felt like and it was hard not to sit down and keep my low back from cramping. Usually it takes 15 minutes but with the harness and chains, it took 30 minutes I think.Cardio- 30 mins treadmill on 15% incline on Saturday and Sunday-Back to the stepmill on 30mins
7/3/2009 8:54:50 AM -
Wednesday and THursday Training.
Treadmill on 15% incline for 30 minutes on Thursday adn Friday. Took off WedWednesday-Wasn't feelin and squattin or pullin so I did alot of leg pressing. Close stance 13 plates a side for sets of 5, 10, 15, 15,15-Dropped the weight to 8 plates a side and did wide stance stops on the pins for sets of 5, 10, 15.-106lb kb swings 3 sets of 25-Blu3 band squats 3x20 fast -rev hyper 1x50ThursdayHigh rep work nothing heavy-Seated rows 2 sets of 25, 3 sets of 50-Fat bar press 100lb bar for set of 10, 20, 50, 50-Fat bar standing military sames breakdown, 10, 20, 50, 50-15 minutes of one arm snatch with the 36lb. first set 3mins(phone rang), second set 5mins,third set 4mins, forth set 3 mins. My left hand tore open at two places on the second set but it was done so I just kept going with it. I kept switching hands every 10 reps. End result was 300 plus snathces. Today my neck is pretty cranked up so tomm should be great. I will feel like I have been in a car wreck and using a neck brace. -
Saturday the Fourth Training.
-Well, holidays is holidays and most everyone was gone except for me, Dale and Barry so that's how it went. We did box squats raw with the cambered bar and blue bands over the plates. -415x3x5sets. dropped the pad down about 3 sets in and it was alot tougher. -Fat Bar high rep deads with straps-set of 30- and 35. I was shooting for 50 but my neck locked up and I got a severe headache so that was the end of that.-Then lunged with 3 chain attached to the Spud Pull harness around the building. Now I remember what 300lb felt like and it was hard not to sit down and keep my low back from cramping. Usually it takes 15 minutes but with the harness and chains, it took 30 minutes I think.Cardio- 30 mins treadmill on 15% incline on Saturday and Sunday-Back to the stepmill on 30mins
7/3/2009 8:54:50 AM -
Wednesday and THursday Training.
Treadmill on 15% incline for 30 minutes on Thursday adn Friday. Took off WedWednesday-Wasn't feelin and squattin or pullin so I did alot of leg pressing. Close stance 13 plates a side for sets of 5, 10, 15, 15,15-Dropped the weight to 8 plates a side and did wide stance stops on the pins for sets of 5, 10, 15.-106lb kb swings 3 sets of 25-Blu3 band squats 3x20 fast -rev hyper 1x50ThursdayHigh rep work nothing heavy-Seated rows 2 sets of 25, 3 sets of 50-Fat bar press 100lb bar for set of 10, 20, 50, 50-Fat bar standing military sames breakdown, 10, 20, 50, 50-15 minutes of one arm snatch with the 36lb. first set 3mins(phone rang), second set 5mins,third set 4mins, forth set 3 mins. My left hand tore open at two places on the second set but it was done so I just kept going with it. I kept switching hands every 10 reps. End result was 300 plus snathces. Today my neck is pretty cranked up so tomm should be great. I will feel like I have been in a car wreck and using a neck brace. -
Wednesday, July 1, 2009
Spam bots and trainin'
I aplogozie for not posting but part of it is not my fault at least the last couple of weeks. It seems my training blog was labeled as a spam bot or sometihng of this nature. I could not pull it up at all. Don't know how that happened but I am sure it is sabotage from somewhere out there. Anyhow, I had to click through a couple of links to find this out. Apparently you have to send a message back to some one somewhere who evalutates and decides if your spam bot log is a real person or not. Since spam bots can't figure this out and on the help page they say you have to do this proceedure as obviously you are not a bot and are a "real human" if you are viewing and sending this message to a real person then I was readily assured I was in fact a real human. It took and week or two to get my blog back up. I had Sue check it out too. Maybe you have to go through the proceedure twice to double prove you are not a spam bot and in fact a real person. So I am back now. I think as long as I don't get labeled as a viagra/cialis levitra spam I will be good.
The logs are jumbled as I just copied and pasted them. Enjoy June....
Spud
6/30/2009 1:08:03 PM -
Monday.
MOnday and Tuesday 30mins treadmill steep inclineMonday-raw board work. The pec is feeling better so I did alittle work. 405x5x3 sets wtih the 2 board-85s slight incline dumbell press 3 sets of 20-rollin triceps 45s x20reps x3 sets-100 lb plate seated front raise 3x8reps-faces pulls 3x20-1 set kb beat over rear delt raise.
6/28/2009 3:56:14 PM -
Saturday
My plan was to do five laps with the 300lb chain Sunday but I woke up Saturday morning not really wanting to squat or pull so I decided this would kill both-cardio and lower work. I got alittle later start then I wanted about 7:15 or so. I had done 3 laps the previous Sunday and it was tougher then I thought but it was also on a empty stomach and I had alot to eat on Saturday. This round was coming off a low carb day and a empty stomach, well I had one bite of a Tiger's Milk bar and some NO BS preworkout to pump alittle more blood. I got out there and about lap 3 the old lady came out and asked it I would be done soon so she could bring kb class outside. I didn't really answer as doing only 4 laps was lookin and feelin' like a real possiblity. Lap 4 would turn out to be the easiest lap as I paced it off in 50 steps and break and switching from frowards to backwards dragging. This is a much better way to pull this thing or in general then all out one way. I got to the end of lap 4 and did not see her outside so I knew she understood my compulsion to do the fifth lap and pulled on. I am sure the class wa happy as well as they got to stay in the a/c and get punished. Most everyone said I was pale even though my head and neck were burnt. Once I ate alittle, I worked the rack and had to get in the strongmen's ass outback as 3 or 4 of them have been sneaking in and hauling ass without paying. Never understood the disrespect, at least sober. Go to someone's place, use their shit that they did not pay for themselves and at least not offer to pay. I am a softee and would have worked a better deal but instead it was a train and dash like when you were in high school or college and did that shit at 3am while you were drunk. No excuse mind you but that is what it reminded of. To make up for my younger days, I leave alittle extra when we eat out.I guess if you don't make a stand all the time, you will get some crap like that. Anyhow, five laps of chain dragging for 2 hours will piss anyone off and they got my point. I felt like a dad scolding kids.Sunday 40mins boring stepmill
6/26/2009 1:10:26 PM -
Wednesday and Thursady
My father had his knee rereplaced on Monday so no training just watching him wrile in pain. It brought back some unpleasantness from my own quad reattachment surgery. He ia doing well and should be home in a few days. Cardio-MOnday no cardio-Tuesday Wed, Thur friday stepmill and stairmaaster 30 mins each day. Wednesday training-Conventional pull 405x8x3 sets. 1 with belt two without-safety bar box close stance 405x8x2-hangin abs 3 sets of 8, heavy sides x8 per side, 100s,125s,150sThursday-band pull apart for 4 rounds on 15-one arm green band chest pulls 3 rounds x8 per arm-wide grip and narrrown grip pulldowns 10 sets total-Pushups off the straps sets of 30 reps with 15 elbows tucked and 15 with elbows flared x 2 rounds, purple band aroud back for sets of 10- 5 tucked, 5 flare x 2rounds-100s dumbell press for 1x 30 reps rotating tucked with flared. -3 laps of upperbody sled dragging 45lb and 25lb rotating:-iron cross-static rotator-rotator pulls-rear delt-curl-backwards row-tricep ext overhead -tricep kickback-chest flyes-chest press-front raises
6/22/2009 9:56:17 AM -
Thursday
Friday 30 mins stepper Saturday OffSunday Drug 30lb chain for 3 lapsThursday rep stuff-tried something alittle different-incline press 135x10x10sets with 30 sec rest per set-Barbell row same-Log press(log only) 10 sets of 10 with 30 sec rest-Did the new Rkc snatch test of 50 reps per arm with a 24kg under 5 minutes. This was much faster then I thought at 3 min 32 sec. The wife had her first mini triathelon Sat so I supported her and was the go fetch dude but it is alot easier then powerlifting. She wanted to prove her point that you can do this without running, biking or swimming event training all the time. Her goal was 2 hours, she was right under that. She may have swam 7 or 8 times total just to learn the technique, some indoor running and only 2 trips of biking of riding the actual course. The rest was made up with 3 days a week of kb class, 3 weight training sessions with me, and some odds and ends stuff like dragging the 300lb chain around the gym and some prowler work. The results was a 500meter swin in 15 minutes, 14 plus mile bike in 1 hour 7 mins and less then 30 minutes on a 3 mile run. Just sometihng alittle different that all of us could do if we put our minds to it. Her next goal is to get back to a pl meet and put us some decent numbers.
6/18/2009 7:27:00 AM -
Wednesday
Tuesday night I decided to try the Nordic track Incline Trainer Ihave at the other store. I did twenty minutes and it was tough. Normally, I hate treadmills but this one goes upto 40degree incline so you feel like you are hiking a mountain. I did not make it to 40 as 20degrees was quite enough. Wed- 30 mins stepmillTHur-30 mins bikeWed training. Repeat of last week with the Safety bar setup except for close stance ass to grass squats. Kept the weights lighter then previous week and higher rep range. Raw no gear. 325x5, 415x10, 505x10. I thought 20 would be in the cards but 10 was more then enough with the close stance. Still I was good with this. I am still working on relearning my body after the 280 plus years. THe pickups are all different. The weights hit you differently on the body. This has turned out to be a whole new experience. THere is no magic, only consistent hard work and trying new things adn having the gumption to go in other not so tried and true directions. -Lunge around building 1 lap 15 minutes -closer stance band pull throughs with a blue doubled up. Much harder then normal wide one with a longer distance to pull. 3x8-rev hyper 1x50
6/16/2009 7:21:59 AM -
Monday
Tuesday-very reluctantly did 30 mins on the stepmillMOnday -I haven't benched since I tore alittle of the pec a few weeks back. I decided to give it a go stopping it about a inch above the chest instead of sinking in like normal. no bifg weights or board but this135x6x2,185x6x2,225x6x2,275x6,315x6, 365x4-Flat dumbell 50sx15,70sx15, 105sx12-purple band pushdowns with side in each hand supersetted withPurple band standing pulls to chest 2 nonstop rounds of 10-12 each way for 3 sets total.
6/15/2009 9:16:24 AM -
Saturday
Cardio-friday 30 mins stepmill-Saturday 30 mins Stepper-Sunday 30 mins stepper-Off MOnday cardioSaturdau training-Buffalo bar with heavy chain and raw box 325x5/6 chain, 5reps with 8 chain,5 reps with 10 chain-4 inch box pulls 1x15 conventional-rev hypers 1x50
6/11/2009 6:34:57 AM -
Wednesday
THe Angry Troll showed up to train again. HIs thing this time was the new Elite Troll and how they stole his name(we have been calling him this for 8 or 9 years since Fat Adam came up with it) and how he should get compensated for it. Maybe they should have a troll off battle. THey both love gossip and shit stirring so it would be a great battle. I will give the Angry Troll the advantage for the moment as he says and does some of the most off the wall things. Except for the mohawk and goatee, the Angry Troll really looks like a troll, 5'5 maybe, large overgrown back like a turtle shell. Walks to the side just like the troll on the movie 300. He has a constant blinking and cheek twitch. Very very loud and obnoxious if you don't know him which also adds to the troll lore. This is also the same one engaged(sort of) to the Viagra Princess. Put it this way, Ben(our inhouse school resource officer-I called him Bend OVer except lately it Ben,let's just be friends for lack of deal closing if you know what I mean) sees and deals with all kind of bs at work and just in general in the community as a officer and even he says the Angry Troll says the most f'ed shit he has ever heard. Training wise we did assisted satefy bars squats where you place a barbell on the other side of where the bar will be about waist high. After you get the bar picked up you grab the barbell on the other side for support. As you decend, you use your arms to help support you and give you some stabilty in the hole. With this exercise, you can sit way back like you had briefs on and do more weight. As you squat, your arms extend and you will come forward some which will hold the safety bar in place then squat back up. It's kind of like another version of the belt squat belt in what it does. I think its great for raw squatting, getting the right feel of pushing back on a regular squat and it smashes your hammies and glutes. -415x5x2, 505x5x1, 595x5, 685x3 all raw with knee wraps on the last two sets.-set up my shrug contraption on a jump streth platform with purples quaded up. Sets of five off platform, then added a 45lb bumper x5, then 2 45lb x5, then 3 45lbx5, then 4 45lbx5, then a 35lb bumper on top for for. Basically, off the top of the feet. -Rev hypers 1x50 light weight -On a side note, we just got the new shipment of kbs in with the new 48kg size added in. Elite should have them available by next week.
6/10/2009 11:51:49 AM -
MOnday
Cardio stuffSat no cardioSun 30 minutes stepperMOnday 3 lap with prowlerTuesday 30mins stepmillWednesday two laps with 300lb chainMOnday Training-Squat bar floor press 145x6x3,195x6x3, 235x6x3, 285x6x2,325x6-Slight incline dunbell 60s, 70s,80s,90s,100s x15 per set-Assited pullup 5 sets-bradford presses worked up to 145x6 perside of head-standing ab 5 sets.
Wednesday adn Thursday
Cardio Stuff-Tuesday, THursday stepmill 30 mins-Friday 30 min stepperWed Training-Raw cambered bar box with blue band wrapped over the top of the weights325x3x2,415x3x2,505x2x2-Convertional racks 405x3,495x3,585x3-Alternating Barbell lunges 135lb for 5 reps per leg x 3 rounds-rev hypers 1x50Thursday Training-Machine pulldowns adn Long ab strap pulldowns supersetted 6roundsx8-10 per exercise.-Machine tricep pushdowns 5x10-Light incline press 145lbx25repsx 3roundsStill trying to not piss off my pec off too much till it heals good-one lap with the chain(300lb)
6/2/2009 7:46:20 AM -
Saturday and Monday
Saturday stepmill 30minsSunday 7 laps sledMOnday and Tuesday 30 minutes stepmillSaturday-Raw box with cambered bar 325x5,415x5,505x5,595x5-Raw pull conventional 335x3, 425x3m 515x3,605x1-Rev hypers 3x10MOnday-Light floor press 165x6x3,205x6x3,255x6x2-light incline press 45s,55s,65s, 75sx15-20 per set-75sx15 per arm dumbell row-purple band doubled over 3 sets-light flyes 3 sets-blast strap pec stretches. The pec is still funky so I just did some blood pumpin work. I figured since I tore the pec some I would get some questions but so far nada.
The logs are jumbled as I just copied and pasted them. Enjoy June....
Spud
6/30/2009 1:08:03 PM -
Monday.
MOnday and Tuesday 30mins treadmill steep inclineMonday-raw board work. The pec is feeling better so I did alittle work. 405x5x3 sets wtih the 2 board-85s slight incline dumbell press 3 sets of 20-rollin triceps 45s x20reps x3 sets-100 lb plate seated front raise 3x8reps-faces pulls 3x20-1 set kb beat over rear delt raise.
6/28/2009 3:56:14 PM -
Saturday
My plan was to do five laps with the 300lb chain Sunday but I woke up Saturday morning not really wanting to squat or pull so I decided this would kill both-cardio and lower work. I got alittle later start then I wanted about 7:15 or so. I had done 3 laps the previous Sunday and it was tougher then I thought but it was also on a empty stomach and I had alot to eat on Saturday. This round was coming off a low carb day and a empty stomach, well I had one bite of a Tiger's Milk bar and some NO BS preworkout to pump alittle more blood. I got out there and about lap 3 the old lady came out and asked it I would be done soon so she could bring kb class outside. I didn't really answer as doing only 4 laps was lookin and feelin' like a real possiblity. Lap 4 would turn out to be the easiest lap as I paced it off in 50 steps and break and switching from frowards to backwards dragging. This is a much better way to pull this thing or in general then all out one way. I got to the end of lap 4 and did not see her outside so I knew she understood my compulsion to do the fifth lap and pulled on. I am sure the class wa happy as well as they got to stay in the a/c and get punished. Most everyone said I was pale even though my head and neck were burnt. Once I ate alittle, I worked the rack and had to get in the strongmen's ass outback as 3 or 4 of them have been sneaking in and hauling ass without paying. Never understood the disrespect, at least sober. Go to someone's place, use their shit that they did not pay for themselves and at least not offer to pay. I am a softee and would have worked a better deal but instead it was a train and dash like when you were in high school or college and did that shit at 3am while you were drunk. No excuse mind you but that is what it reminded of. To make up for my younger days, I leave alittle extra when we eat out.I guess if you don't make a stand all the time, you will get some crap like that. Anyhow, five laps of chain dragging for 2 hours will piss anyone off and they got my point. I felt like a dad scolding kids.Sunday 40mins boring stepmill
6/26/2009 1:10:26 PM -
Wednesday and Thursady
My father had his knee rereplaced on Monday so no training just watching him wrile in pain. It brought back some unpleasantness from my own quad reattachment surgery. He ia doing well and should be home in a few days. Cardio-MOnday no cardio-Tuesday Wed, Thur friday stepmill and stairmaaster 30 mins each day. Wednesday training-Conventional pull 405x8x3 sets. 1 with belt two without-safety bar box close stance 405x8x2-hangin abs 3 sets of 8, heavy sides x8 per side, 100s,125s,150sThursday-band pull apart for 4 rounds on 15-one arm green band chest pulls 3 rounds x8 per arm-wide grip and narrrown grip pulldowns 10 sets total-Pushups off the straps sets of 30 reps with 15 elbows tucked and 15 with elbows flared x 2 rounds, purple band aroud back for sets of 10- 5 tucked, 5 flare x 2rounds-100s dumbell press for 1x 30 reps rotating tucked with flared. -3 laps of upperbody sled dragging 45lb and 25lb rotating:-iron cross-static rotator-rotator pulls-rear delt-curl-backwards row-tricep ext overhead -tricep kickback-chest flyes-chest press-front raises
6/22/2009 9:56:17 AM -
Thursday
Friday 30 mins stepper Saturday OffSunday Drug 30lb chain for 3 lapsThursday rep stuff-tried something alittle different-incline press 135x10x10sets with 30 sec rest per set-Barbell row same-Log press(log only) 10 sets of 10 with 30 sec rest-Did the new Rkc snatch test of 50 reps per arm with a 24kg under 5 minutes. This was much faster then I thought at 3 min 32 sec. The wife had her first mini triathelon Sat so I supported her and was the go fetch dude but it is alot easier then powerlifting. She wanted to prove her point that you can do this without running, biking or swimming event training all the time. Her goal was 2 hours, she was right under that. She may have swam 7 or 8 times total just to learn the technique, some indoor running and only 2 trips of biking of riding the actual course. The rest was made up with 3 days a week of kb class, 3 weight training sessions with me, and some odds and ends stuff like dragging the 300lb chain around the gym and some prowler work. The results was a 500meter swin in 15 minutes, 14 plus mile bike in 1 hour 7 mins and less then 30 minutes on a 3 mile run. Just sometihng alittle different that all of us could do if we put our minds to it. Her next goal is to get back to a pl meet and put us some decent numbers.
6/18/2009 7:27:00 AM -
Wednesday
Tuesday night I decided to try the Nordic track Incline Trainer Ihave at the other store. I did twenty minutes and it was tough. Normally, I hate treadmills but this one goes upto 40degree incline so you feel like you are hiking a mountain. I did not make it to 40 as 20degrees was quite enough. Wed- 30 mins stepmillTHur-30 mins bikeWed training. Repeat of last week with the Safety bar setup except for close stance ass to grass squats. Kept the weights lighter then previous week and higher rep range. Raw no gear. 325x5, 415x10, 505x10. I thought 20 would be in the cards but 10 was more then enough with the close stance. Still I was good with this. I am still working on relearning my body after the 280 plus years. THe pickups are all different. The weights hit you differently on the body. This has turned out to be a whole new experience. THere is no magic, only consistent hard work and trying new things adn having the gumption to go in other not so tried and true directions. -Lunge around building 1 lap 15 minutes -closer stance band pull throughs with a blue doubled up. Much harder then normal wide one with a longer distance to pull. 3x8-rev hyper 1x50
6/16/2009 7:21:59 AM -
Monday
Tuesday-very reluctantly did 30 mins on the stepmillMOnday -I haven't benched since I tore alittle of the pec a few weeks back. I decided to give it a go stopping it about a inch above the chest instead of sinking in like normal. no bifg weights or board but this135x6x2,185x6x2,225x6x2,275x6,315x6, 365x4-Flat dumbell 50sx15,70sx15, 105sx12-purple band pushdowns with side in each hand supersetted withPurple band standing pulls to chest 2 nonstop rounds of 10-12 each way for 3 sets total.
6/15/2009 9:16:24 AM -
Saturday
Cardio-friday 30 mins stepmill-Saturday 30 mins Stepper-Sunday 30 mins stepper-Off MOnday cardioSaturdau training-Buffalo bar with heavy chain and raw box 325x5/6 chain, 5reps with 8 chain,5 reps with 10 chain-4 inch box pulls 1x15 conventional-rev hypers 1x50
6/11/2009 6:34:57 AM -
Wednesday
THe Angry Troll showed up to train again. HIs thing this time was the new Elite Troll and how they stole his name(we have been calling him this for 8 or 9 years since Fat Adam came up with it) and how he should get compensated for it. Maybe they should have a troll off battle. THey both love gossip and shit stirring so it would be a great battle. I will give the Angry Troll the advantage for the moment as he says and does some of the most off the wall things. Except for the mohawk and goatee, the Angry Troll really looks like a troll, 5'5 maybe, large overgrown back like a turtle shell. Walks to the side just like the troll on the movie 300. He has a constant blinking and cheek twitch. Very very loud and obnoxious if you don't know him which also adds to the troll lore. This is also the same one engaged(sort of) to the Viagra Princess. Put it this way, Ben(our inhouse school resource officer-I called him Bend OVer except lately it Ben,let's just be friends for lack of deal closing if you know what I mean) sees and deals with all kind of bs at work and just in general in the community as a officer and even he says the Angry Troll says the most f'ed shit he has ever heard. Training wise we did assisted satefy bars squats where you place a barbell on the other side of where the bar will be about waist high. After you get the bar picked up you grab the barbell on the other side for support. As you decend, you use your arms to help support you and give you some stabilty in the hole. With this exercise, you can sit way back like you had briefs on and do more weight. As you squat, your arms extend and you will come forward some which will hold the safety bar in place then squat back up. It's kind of like another version of the belt squat belt in what it does. I think its great for raw squatting, getting the right feel of pushing back on a regular squat and it smashes your hammies and glutes. -415x5x2, 505x5x1, 595x5, 685x3 all raw with knee wraps on the last two sets.-set up my shrug contraption on a jump streth platform with purples quaded up. Sets of five off platform, then added a 45lb bumper x5, then 2 45lb x5, then 3 45lbx5, then 4 45lbx5, then a 35lb bumper on top for for. Basically, off the top of the feet. -Rev hypers 1x50 light weight -On a side note, we just got the new shipment of kbs in with the new 48kg size added in. Elite should have them available by next week.
6/10/2009 11:51:49 AM -
MOnday
Cardio stuffSat no cardioSun 30 minutes stepperMOnday 3 lap with prowlerTuesday 30mins stepmillWednesday two laps with 300lb chainMOnday Training-Squat bar floor press 145x6x3,195x6x3, 235x6x3, 285x6x2,325x6-Slight incline dunbell 60s, 70s,80s,90s,100s x15 per set-Assited pullup 5 sets-bradford presses worked up to 145x6 perside of head-standing ab 5 sets.
Wednesday adn Thursday
Cardio Stuff-Tuesday, THursday stepmill 30 mins-Friday 30 min stepperWed Training-Raw cambered bar box with blue band wrapped over the top of the weights325x3x2,415x3x2,505x2x2-Convertional racks 405x3,495x3,585x3-Alternating Barbell lunges 135lb for 5 reps per leg x 3 rounds-rev hypers 1x50Thursday Training-Machine pulldowns adn Long ab strap pulldowns supersetted 6roundsx8-10 per exercise.-Machine tricep pushdowns 5x10-Light incline press 145lbx25repsx 3roundsStill trying to not piss off my pec off too much till it heals good-one lap with the chain(300lb)
6/2/2009 7:46:20 AM -
Saturday and Monday
Saturday stepmill 30minsSunday 7 laps sledMOnday and Tuesday 30 minutes stepmillSaturday-Raw box with cambered bar 325x5,415x5,505x5,595x5-Raw pull conventional 335x3, 425x3m 515x3,605x1-Rev hypers 3x10MOnday-Light floor press 165x6x3,205x6x3,255x6x2-light incline press 45s,55s,65s, 75sx15-20 per set-75sx15 per arm dumbell row-purple band doubled over 3 sets-light flyes 3 sets-blast strap pec stretches. The pec is still funky so I just did some blood pumpin work. I figured since I tore the pec some I would get some questions but so far nada.
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