10/9/2009 9:42:56 AM -
Cardio stuff
Wed ran two miles, walked half a lap then did 3 75 yards sprints, thur and friday 30 mins stepmill and stepper
Wednesday-First night of decent pulling in awhile. Squat bar pull off jump stretch with minis quaded up. Started with 3 platesx3, then did singles adding a chain per side stopping at 4 chain per side. Still have to do them conventional but I am good with that.
-Long ab strap pulldwons 6x8
-took the 154lb farmers walk adn did back raises with it for 3x6
-3 sets of green band ultra wide gms-hack squat worked up to 4 plates for sets of 6
Thursady
-Stability ball situps with 16kg kb 5x8
-Stablity ball bench press worked up to 225x20x3 sets
-Stability ball concentration curls 45lbx8 per armx3 rounds
-154lb farmers walk rows 3x8
-Upperbody chain worked 1 lap using upperbody strap rotating mostly overhead tricep extensions, read delt raise, rows and overhead holds.
Spud
Friday, October 9, 2009
Tuesday, October 6, 2009
Monday
"Tuesday 30 mins stepmill
Monday
-slight incline dumbell press worked up to 150sx10, 9, and 8 or 9. dropped to 100s for 30
-Jumped in on the banded bench the other guys were doing for some close grip work off 4 board. 145x5,195x3 with purple and monster mini doubled up each side. Took the bands off adn did 415x5,465x3
-used rope on cable flye lower handles adn did a row type exercise. 4 sets
-100lb plate for sets of 20 repsx4 sets"
Spud
Monday
-slight incline dumbell press worked up to 150sx10, 9, and 8 or 9. dropped to 100s for 30
-Jumped in on the banded bench the other guys were doing for some close grip work off 4 board. 145x5,195x3 with purple and monster mini doubled up each side. Took the bands off adn did 415x5,465x3
-used rope on cable flye lower handles adn did a row type exercise. 4 sets
-100lb plate for sets of 20 repsx4 sets"
Spud
Monday, October 5, 2009
Saturday
Saturday
Saturday stepmill 30 mins, Sunday DID ABSOLUTELY NOTHING FOR THE ENTIRE DAY, Monday 30 mins stepmill
Saturday-box squats with buffalo bar. Alternated abck and forth between a super high pad or as dale said"a pad you scrape your ass on while getting under the bar" and a slightly higher then normal spud pad.I will name it sky scraper ass pad. Did 2 setsx3 reps at each weight and wroked up to 325 raw, then put the briefs on adn did 415,505,595 work sets.
-heavy dumbell obliques x8 per side ending with 130s.
-rev hyper 3x10,
Stiff leg kbs on wobble board. 24kgx8x3,32kgx8
Spud
Saturday stepmill 30 mins, Sunday DID ABSOLUTELY NOTHING FOR THE ENTIRE DAY, Monday 30 mins stepmill
Saturday-box squats with buffalo bar. Alternated abck and forth between a super high pad or as dale said"a pad you scrape your ass on while getting under the bar" and a slightly higher then normal spud pad.I will name it sky scraper ass pad. Did 2 setsx3 reps at each weight and wroked up to 325 raw, then put the briefs on adn did 415,505,595 work sets.
-heavy dumbell obliques x8 per side ending with 130s.
-rev hyper 3x10,
Stiff leg kbs on wobble board. 24kgx8x3,32kgx8
Spud
Friday, October 2, 2009
Wednesday and Thursday
Wed, Thur, Friday 30 mins stepmill
Wednesday-3 sets of hangin abs--close stance gms off straps 3s up to 285 then 350x1
-cambered bar squats med stance worked up to 235x3
-rev hypers 2x40
-windmills with 36lb 5x3
Thursday-Green band hammer row 4x15
- fat bar v grip ab pulldowns 8x8-Rope cable flye from teh bottom 6x10
-I did some behind the neck press where you start from the bar on the traps for the frist time in 10 years. I worked up to 195x3. This is the only thing that I have not tried to help my left shoulder with the nerve damage to get it stronger. They were not comfortable at all and this is unorthodox for even me but why not.
-band squats greenx10,bluex10, blue,greenx6
-I finished up with more windmills except i went heavy this time. 12kg,16kg,20,24,28,32x3 per arm,40kgx3 per arm x2 sets. This one along with the bent press are acouple more I have not used to help with the rehab on the shoulder and the bad leg.
Spud
Wednesday-3 sets of hangin abs--close stance gms off straps 3s up to 285 then 350x1
-cambered bar squats med stance worked up to 235x3
-rev hypers 2x40
-windmills with 36lb 5x3
Thursday-Green band hammer row 4x15
- fat bar v grip ab pulldowns 8x8-Rope cable flye from teh bottom 6x10
-I did some behind the neck press where you start from the bar on the traps for the frist time in 10 years. I worked up to 195x3. This is the only thing that I have not tried to help my left shoulder with the nerve damage to get it stronger. They were not comfortable at all and this is unorthodox for even me but why not.
-band squats greenx10,bluex10, blue,greenx6
-I finished up with more windmills except i went heavy this time. 12kg,16kg,20,24,28,32x3 per arm,40kgx3 per arm x2 sets. This one along with the bent press are acouple more I have not used to help with the rehab on the shoulder and the bad leg.
Spud
Tuesday, September 29, 2009
MOnday
Monday
Tuesday stepmill 30 mins
Monday
-Dumbells row 50lb,65lb,75lb,95,105,120lb,150lb x 10 reps per set
-Dumbell incline 55lb,75lb,95,105lb,120x 15 per set
-36lb kb windmills and bent press 3x3 per set
Good Night
SPud
Tuesday stepmill 30 mins
Monday
-Dumbells row 50lb,65lb,75lb,95,105,120lb,150lb x 10 reps per set
-Dumbell incline 55lb,75lb,95,105lb,120x 15 per set
-36lb kb windmills and bent press 3x3 per set
Good Night
SPud
Monday, September 28, 2009
Saturday
Saturday chain drag. had not done this in awhile. 1st lap nonstop drag(first time doing this), 2nd lap lots of stops.
Sunday 3 mile run about 35 minutes. Monday off cardio
Saturday training
-3 set of hangin abs
-3 sets of reverse hypers
-Bodymasters box squat with bands. Started with 1 blue per sidex8, 2 bluex8,3 bluex6,4 bluex6,4 blue,1 greenx5
-Then did regular squats close stane as low as it would go with 1 bluex8,2 bluex8,2 blue,1 platex6, 2 blue,2 plates x6
-camberbar suspended gms extremely wide stance, barx5, 100lbx5,175x5,225x5
Still solid progress on the left leg. Sone minor pain but only about a 10th of what if was. I would give the left leg 60% for a number. Still think there is alittle more to break off but progress is progress.
Spud
Sunday 3 mile run about 35 minutes. Monday off cardio
Saturday training
-3 set of hangin abs
-3 sets of reverse hypers
-Bodymasters box squat with bands. Started with 1 blue per sidex8, 2 bluex8,3 bluex6,4 bluex6,4 blue,1 greenx5
-Then did regular squats close stane as low as it would go with 1 bluex8,2 bluex8,2 blue,1 platex6, 2 blue,2 plates x6
-camberbar suspended gms extremely wide stance, barx5, 100lbx5,175x5,225x5
Still solid progress on the left leg. Sone minor pain but only about a 10th of what if was. I would give the left leg 60% for a number. Still think there is alittle more to break off but progress is progress.
Spud
Friday, September 25, 2009
Mon, Wed and Thursday
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
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
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