Tuesday-30mins stepmill
MOnday training
-Warmed up with monster mini rotator overhead with stump starps through a 100lb plate and did rows holdong onto the strap. $ rounds of each at 10 reps with band adn 8 with the 100lb plate
-Jumped in on raw bench with board. Warmeup up to 315 with two board then switched to softee pads. 315x5,365x5,405x5,445x5, 495x3
-Reverse grip tricep death 315 weightx5 reps each board-1,2,3,4x 2 rounds
-Stump strap hooked to chains for one arm overhead tricep ext(like a dumbell french press) 10 reps each arm with 3 chain, 4 chainx2 sets
-Did Scott curls with chain and strap set up for 3x10 per arm
-Still in stump strap mode so I hooked it to the horizontial leg press and did more rows 3x8 per arm
-Mixed in ab wheel with one arm tricep for 4 or sets of 10.
Spud
Tuesday, November 24, 2009
Monday, November 23, 2009
Saturday
Saturday no cardio, Sunday 1 hour and Monday 30 mins cardio
Saturday
-Well I repeated my Friday ritual to see if it would work again. Did not wake up happy adn refreshed as last week but hey at least there was no cardio.
-Free squat with briefs 415x5,505x5,595x5,685x8,775x3,705x9(was shooting for 10 but the bar keep slipping alittle further down my back on each rep) used wraps on 775 and 705x9.
-rev hyper 1x50,
-long ab strap pulldowns 5 setsx8
-close stance leg press worked up to 8 or 9 plates x10 reps per sets. 4 to 5 sets total.
-pistols using monster multi straps jumping from leg to leg like the dance the russian do where they cross their arms and kick out one leg at a time 3x8-10 per leg.
SPud
Saturday
-Well I repeated my Friday ritual to see if it would work again. Did not wake up happy adn refreshed as last week but hey at least there was no cardio.
-Free squat with briefs 415x5,505x5,595x5,685x8,775x3,705x9(was shooting for 10 but the bar keep slipping alittle further down my back on each rep) used wraps on 775 and 705x9.
-rev hyper 1x50,
-long ab strap pulldowns 5 setsx8
-close stance leg press worked up to 8 or 9 plates x10 reps per sets. 4 to 5 sets total.
-pistols using monster multi straps jumping from leg to leg like the dance the russian do where they cross their arms and kick out one leg at a time 3x8-10 per leg.
SPud
Friday, November 20, 2009
Wednesday and Thursday
Wed, THur, Friday 30 mis stepmill
Wednesday Training
-Same deads conventional as last week using 365x3 as working weight off floor,1mat, 2 mat,3mat,4mat,moved up to 415x3 for 5 mat and 6mat-
Rev Hypers 3x20
-Hack Squats did a bb varition for rep(21s 7top half,7 bottom half, 7 full working weight 3 plates per side, drop set 30 reps bottom half
-one leg back raise 3x8 per leg
Thursday
-Hammer row using both grips 20 reps per set with 10 reps top handle and 20 reps lower handle worked up to 5 plates a side
-Took a long ab strap and hooked it to reverse hyper and did one arm side raises for 5 rounds moving up n the weights
-Smith machine floor press. had to take pads to build my body up to the bar to start off the chest. Each set did 5 reps regular, 5 reps reverse grip. got up to 4 plates with 5 reps regular and only 2 or 3 reverse(spent). Dropped to 2.5 plates and did 30 or 40 reps alternating back and froth on teh grips(regualr and reverse)
-45lb plate curl off glute ham raise where you lower the plate horizontial to the floor then curl back, watch your head,easy to smack it. 3x8
-Finished up with the strap chain combo from last week. This one just punishes you.I have put it down below with a couple of cliets using them..Hopefully, it will embed. worked up to 3 chain for 5 rounds of ten
Spud
Wednesday Training
-Same deads conventional as last week using 365x3 as working weight off floor,1mat, 2 mat,3mat,4mat,moved up to 415x3 for 5 mat and 6mat-
Rev Hypers 3x20
-Hack Squats did a bb varition for rep(21s 7top half,7 bottom half, 7 full working weight 3 plates per side, drop set 30 reps bottom half
-one leg back raise 3x8 per leg
Thursday
-Hammer row using both grips 20 reps per set with 10 reps top handle and 20 reps lower handle worked up to 5 plates a side
-Took a long ab strap and hooked it to reverse hyper and did one arm side raises for 5 rounds moving up n the weights
-Smith machine floor press. had to take pads to build my body up to the bar to start off the chest. Each set did 5 reps regular, 5 reps reverse grip. got up to 4 plates with 5 reps regular and only 2 or 3 reverse(spent). Dropped to 2.5 plates and did 30 or 40 reps alternating back and froth on teh grips(regualr and reverse)
-45lb plate curl off glute ham raise where you lower the plate horizontial to the floor then curl back, watch your head,easy to smack it. 3x8
-Finished up with the strap chain combo from last week. This one just punishes you.I have put it down below with a couple of cliets using them..Hopefully, it will embed. worked up to 3 chain for 5 rounds of ten
Spud
Tuesday, November 17, 2009
Monday
Tuesday 30 mins stepmill. Books I am reading to keep my mind off the cardio. This also seems to be the only time I am focus on reading. Better tnen Steroids by Warren Wiley and The Warrior Diet by Ori Hofmaker. Both are on food intake and optimum timing of food, water , minerals, etc. Although two different types, I think you can take alittle from both. Experimenting with pre and post meals and different combos. I have to finish this experiment and its outcome before I try the Warrior style which so far is mostly keto
MOnday Training
-Fat bar Raw off the straps on a incline. Warmed up to 345x5x2 sets, 400x1, 345x5x2 to finish
.-Incline dumbells 85s, 105s, 110sx20 per set
-reverse curls push press combos(sure there is a name for them). 135x8, 155x8x2-
Set up a monster multi over the pullup bar of a rack and hooked up a ezloader with the chain adjustment all the way to the end. Added 4 chain and did 4 setsx8 of pulls to the chest(we call them prison pulls cause there is lots of what looks like leg humpin') The friction from the strap makes it alot harder and requires more effort. Lots of bicep action too
-Took a chain or two off and did pushdowns.THese were ever harder the the prison pulls. 4 sets of 8-I have these videed and will try to get them up for you guys. Good alternative to regular pull stuff and if you don't have any lat or seated row equipment this is a very cheap and effective choice.
Spud
MOnday Training
-Fat bar Raw off the straps on a incline. Warmed up to 345x5x2 sets, 400x1, 345x5x2 to finish
.-Incline dumbells 85s, 105s, 110sx20 per set
-reverse curls push press combos(sure there is a name for them). 135x8, 155x8x2-
Set up a monster multi over the pullup bar of a rack and hooked up a ezloader with the chain adjustment all the way to the end. Added 4 chain and did 4 setsx8 of pulls to the chest(we call them prison pulls cause there is lots of what looks like leg humpin') The friction from the strap makes it alot harder and requires more effort. Lots of bicep action too
-Took a chain or two off and did pushdowns.THese were ever harder the the prison pulls. 4 sets of 8-I have these videed and will try to get them up for you guys. Good alternative to regular pull stuff and if you don't have any lat or seated row equipment this is a very cheap and effective choice.
Spud
Monday, November 16, 2009
Saturday
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
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
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
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