Saturday, No Cardio, Sunday 1 hour step mill, MOnday 30 mins stepmill
Saturday Training.-Had a nice day training. Still trying to retrace my steps to this good day so I could repeat it again and again. So far,
1/large meal at mexican restaurant
2/ dessert 1 bag cake doughnuts with 3 ice creams sandwichs,
3/ 9.5 hour of sleep
4/ No cardio saturday morning
5/ Pre work out of bcaa and waxize maize
- Close stance squats, raw with knees wraps and belt on last couple of sets. WOrk sets 415x5,505x5, 600x5x2 sets(depth was decently parallel) Very Happy with the speed lack of cranky joint and ass pain.
-Reverse hyper 1x50-
154lb two hand swings(high swing) 3x8
-two sets of one hand swings with same for 2 sets of 8
-BW back raise 3x8.
Spud
Monday, November 16, 2009
Friday, November 13, 2009
Thursday
Friday 30 mins treamill 15.0 incline
Thursday
Dave Tate machine training. -Started with rows and curls with the ez bar. 3 rounds each. Did the rows holding the plates.
-Cable crossover rear delts and one arm tricep pusdown palm up 4 rounds each
-Pec Deck 5 or 6 sets of 10
4 sets of machine press.
-Ran out of time and it was crappy training anyhow.
Spud
Thursday
Dave Tate machine training. -Started with rows and curls with the ez bar. 3 rounds each. Did the rows holding the plates.
-Cable crossover rear delts and one arm tricep pusdown palm up 4 rounds each
-Pec Deck 5 or 6 sets of 10
4 sets of machine press.
-Ran out of time and it was crappy training anyhow.
Spud
Tuesday, November 10, 2009
Monday
Tuesday stepmill 30mins
Monday Training
-Dumbell rows x 10 per arm 65s,85s,105s,120s.150sx8 per armx 3 sets
-Raw floor press with chains using squat bar. Warmed up to 325x5 then added two chain per side for 5, 4 chainx5, 6 chainx5
-Incline dumbell press 80sx35x3 sets
-Rolling incline dumbell triceps 80sx20x2 sets-front raise palms up 30sx8x3sets
-one arm dumbell curls 40sx8x3. Showed off my fat baby biceps to Chauncey who was making fun of me curling. I told him they weren't big but thick fat baby biceps.
Spud
Monday Training
-Dumbell rows x 10 per arm 65s,85s,105s,120s.150sx8 per armx 3 sets
-Raw floor press with chains using squat bar. Warmed up to 325x5 then added two chain per side for 5, 4 chainx5, 6 chainx5
-Incline dumbell press 80sx35x3 sets
-Rolling incline dumbell triceps 80sx20x2 sets-front raise palms up 30sx8x3sets
-one arm dumbell curls 40sx8x3. Showed off my fat baby biceps to Chauncey who was making fun of me curling. I told him they weren't big but thick fat baby biceps.
Spud
Monday, November 9, 2009
Saturday
Saturday off sort on cardio, Sunday 60 mins stepmill, Monday stepmill 30mins
Saturday-free squat with briefs 655x3,725x3,815x3 got to decent depth on the third rep of the 815.
-rev hypers 3x15
-one legged back hyper 3x8 per leg
-homemade belt with 300lb of weight for 4x8
-Felt really guilty about sleepin in and also not doing enough work so I did one lap with the chain.
The wife went up with a Jade,A figure contesant we have been working with. She ended up with third behind two girls who were already qualified for nationals. Not bad for her first go. Wanted to give her a congrats as she has been hustling hard for 4 months now with cardio and her diet. Will try to get some pics for you guys.
Great to see goals met and accomplished
Spud
Saturday-free squat with briefs 655x3,725x3,815x3 got to decent depth on the third rep of the 815.
-rev hypers 3x15
-one legged back hyper 3x8 per leg
-homemade belt with 300lb of weight for 4x8
-Felt really guilty about sleepin in and also not doing enough work so I did one lap with the chain.
The wife went up with a Jade,A figure contesant we have been working with. She ended up with third behind two girls who were already qualified for nationals. Not bad for her first go. Wanted to give her a congrats as she has been hustling hard for 4 months now with cardio and her diet. Will try to get some pics for you guys.
Great to see goals met and accomplished
Spud
Friday, November 6, 2009
Wednesday and Thursday
Wed 30mins treadmill, Thur off reluctantly, Friday 30 mins stepmill
Wednesday
-Reverse Band deadlift raw. each round was 3 conv and 3 sumo up to 655 then 3 singles at 655-2 conv, 1 sumo
-Close stance squats sets of 8 to 315, 315x20. The hardest part was using a 6 foot Texas bar and getting it back in the rack as my thumbs did not want to come back over the bar to put it in the rack.
-Revese hyper 2x20
-Elevated GHR 3x10
-Seated long ab strap ab criunches on seated row machine 4x15
Thursday-Warm up stole light band overhead rotattor from Smitty, then used dave's creeprer band tricep and flat dumbell press for 20 each and add anothre rotator move laying on the bench after the press where I have the dumbells at chest level and simply go from tucked to flared for 20 reps. Kinda like a lying shoulder raise. 5 rounds of this.
Dumbell flat, Seated shoulder press with chains using a Spud Inc Jump Ring strap hooked to the chain with a handle attached to the snap ring, and a rope tricep/suspendsion strap combo where you are in s incline pushup position and do overhead tricep extension.This was alittle tough. Did rounds of this circuit starting with 20 reps, 18,16,14,12,10,8, 6. Went up in the weight of the dumbells ending with 110 for 6 but kept the chain press at 3 chains per side and just bodyweight on the rope extensions. All this took about a hour or alittle less. Mu shoulders and tris and abs are very unhappy today.
Spud
Wednesday
-Reverse Band deadlift raw. each round was 3 conv and 3 sumo up to 655 then 3 singles at 655-2 conv, 1 sumo
-Close stance squats sets of 8 to 315, 315x20. The hardest part was using a 6 foot Texas bar and getting it back in the rack as my thumbs did not want to come back over the bar to put it in the rack.
-Revese hyper 2x20
-Elevated GHR 3x10
-Seated long ab strap ab criunches on seated row machine 4x15
Thursday-Warm up stole light band overhead rotattor from Smitty, then used dave's creeprer band tricep and flat dumbell press for 20 each and add anothre rotator move laying on the bench after the press where I have the dumbells at chest level and simply go from tucked to flared for 20 reps. Kinda like a lying shoulder raise. 5 rounds of this.
Dumbell flat, Seated shoulder press with chains using a Spud Inc Jump Ring strap hooked to the chain with a handle attached to the snap ring, and a rope tricep/suspendsion strap combo where you are in s incline pushup position and do overhead tricep extension.This was alittle tough. Did rounds of this circuit starting with 20 reps, 18,16,14,12,10,8, 6. Went up in the weight of the dumbells ending with 110 for 6 but kept the chain press at 3 chains per side and just bodyweight on the rope extensions. All this took about a hour or alittle less. Mu shoulders and tris and abs are very unhappy today.
Spud
Tuesday, November 3, 2009
Monday
Tuesday incline treadmill 30 mins
MOnday-Raw board 315x5, 4board,3B,2B,1B, chest, 405x5 4B, 3B, may have done two board. -
-Backwards tricep death 315x5 on all sets and started with 1 Board, 2B, 3b,4B(4.8 reps) Then did it the other way starting with 1 boardx5,2Bx5,3Bx5,4Bx3 or 4
-Band pull aparts using tricep ropes with band in connecting them for 3x20,
-gray(old green) band standing overhead press 4x8
-Doubled monster minis from weight holder on back of rack to barbell and did sort of a hammer row like this 4 setsx10(These were cool)
Spud
MOnday-Raw board 315x5, 4board,3B,2B,1B, chest, 405x5 4B, 3B, may have done two board. -
-Backwards tricep death 315x5 on all sets and started with 1 Board, 2B, 3b,4B(4.8 reps) Then did it the other way starting with 1 boardx5,2Bx5,3Bx5,4Bx3 or 4
-Band pull aparts using tricep ropes with band in connecting them for 3x20,
-gray(old green) band standing overhead press 4x8
-Doubled monster minis from weight holder on back of rack to barbell and did sort of a hammer row like this 4 setsx10(These were cool)
Spud
Monday, November 2, 2009
Saturday
Saturday 30 very hard hungover mins on the stepmill, Sunday punishment 1 hour stepmill, Monday 30 mins stepmill
Saturday
Friday night we had our deadlift contest at the gym with a couple of cats pulling over 700. Congrats to Karl at 720 and getting tha monkey off his back. Mike for 500 for getting the monkey off his mini silveback gorilla back. We have a young guy from Ireland who bodybuilds now but used to pL who pulled 750 with just a belt fairly easy. Talking to him is like the movie Snatch plus I was half or two thirds drunk after the show so it may have jsut been me. Other party highlights, garbbing my nephew Dale's ass, talking to Mike's son who when asked what I said, replied "I dont know what he said, I could not understand him" Baggin up 10 cupcakes and a bag of sun chips for the ride home, stopping at hardees adn getting 2 fries and 2 bouble burgers. There was more but those are a few of the good ones.
Thanks to all who attended the party and paticipated in the contest. As usual, it was a ton of fun and I think all had a great time.
So on Saturday, I was hung over and looked of death but hung in there for some training which was:
1-Front squats 135,185,225,275,315x3x2 sets each, 365x3 high and crappy,275xx32
-band gms out of rack,greenx8,bluex8, blue/greenx8
3-rev hypers 3x10
4-hack squats-worked up to 3 plates x8x3 setss paused at bottom of each rep.
Spud
Saturday
Friday night we had our deadlift contest at the gym with a couple of cats pulling over 700. Congrats to Karl at 720 and getting tha monkey off his back. Mike for 500 for getting the monkey off his mini silveback gorilla back. We have a young guy from Ireland who bodybuilds now but used to pL who pulled 750 with just a belt fairly easy. Talking to him is like the movie Snatch plus I was half or two thirds drunk after the show so it may have jsut been me. Other party highlights, garbbing my nephew Dale's ass, talking to Mike's son who when asked what I said, replied "I dont know what he said, I could not understand him" Baggin up 10 cupcakes and a bag of sun chips for the ride home, stopping at hardees adn getting 2 fries and 2 bouble burgers. There was more but those are a few of the good ones.
Thanks to all who attended the party and paticipated in the contest. As usual, it was a ton of fun and I think all had a great time.
So on Saturday, I was hung over and looked of death but hung in there for some training which was:
1-Front squats 135,185,225,275,315x3x2 sets each, 365x3 high and crappy,275xx32
-band gms out of rack,greenx8,bluex8, blue/greenx8
3-rev hypers 3x10
4-hack squats-worked up to 3 plates x8x3 setss paused at bottom of each rep.
Spud
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