Thur, friday 30 mins, Sat and sunday 1 hour, monday 30 mins stepmill
-Thursday Training
-6 sets of long ab strap pulldowns
-Did alittle timeed and high rep training on the floor press. sets of 20x5 rounds with 15 secs rest. bar, bar 25, 145,195,235x10 repsx5 rounds
-Set up strap lat attachment with stump straps and did pushdowns alternated with chest pulls for 10 reps each x 5 rounds, weight was 3 chain, then 5 rounds with 4 chain
Saturday
-Had to meet my brother and family for xmas exchange since my brother can't come on xmas day like everyone else so I Started early with close stance raw. Did lots of warmup set(probablly 8) then 405x5x2, 455x5. On the fifth rep, my outer quad or it rolled and popped so I was done at that point. Now my leg is swollen with fluid. There are no holes so I am still thinking it is the IT band. No brusining yet either. Alittle frustrated at the moment but it will pass.
-Reduced to the outtie machine for several sets of 50.
-Then did some assisted squats to work it loose somemore or finish it off.
-The stepmill Sunday and Monday seem to be helping with moving the fluid out. Not much pain but the lower levels seemed harder then usual.
I was hopin to at least finish the workout
Spud
Monday, December 14, 2009
Thursday, December 10, 2009
Wednesday
Wed Flat tire cardio. On the drive in, I caught a huge hunk of metal in my tire. THe weird part is that I have not had to change the tire on my truck ever. As you know there is always a learning curve with anything. I thought it would be easy and had a general visual going on. But, at 530am in the dark, it sucked. I tried just pulling or more like ripping out first, that did not work so I had to fiddle around till I found the screw, back cramping, I got that out. THen the jack was teh same. THis alone took 30mins. Then the caps on my tire are plastic screw off. I thought it was a pop off so I am jamming the lug wrrench under the cap and trying to pry it off. After several attempts and a few cracking noises I try to unscrew the plastic bolt caps andthey move so this is a revalation. After that, the rest was not bad.
THursday 30 mins stepmill
Wednesday Training
-8 sets of long ab strap pulldowns
-BOdymasters squat to warm up with 1 platesx5reps, then added a plate till 7 plates per side.
-Deadlifts sumo raw. worked up to 405x5x2,455x5x3
-rev hyper 600lbx 1 setx40 or 50 reps
-154lb farmers for 4x10 reps two hand swing.
Spud
THursday 30 mins stepmill
Wednesday Training
-8 sets of long ab strap pulldowns
-BOdymasters squat to warm up with 1 platesx5reps, then added a plate till 7 plates per side.
-Deadlifts sumo raw. worked up to 405x5x2,455x5x3
-rev hyper 600lbx 1 setx40 or 50 reps
-154lb farmers for 4x10 reps two hand swing.
Spud
Tuesday, December 8, 2009
MOnday
Tuesday 35 mins stepmill. Reading Manthropology by Peter Mcallister. I was offered this by one of teh guys at the gym who has way too much test and anger rolling through him. He is the guy who I named " the angriest guy I know" at our deadlift contest back in October and he thought that wa great. I did not know if I would enjoy it, but it is a really good read on how whimpy and soft man had become over time.
Training
-Standing incline press. Wanted to do something alittle different and never done incline like this before. I put a giant soft pad on the incline bench. I had this idea that I would get more leg drive or a better base to push off of-wrong. These were alot harder, less stability, less alot of things on a regular incline. Worked up to 315x5x5sets
-Got cold while listening to the guys arguing on how to seperate the groups based on strength levels. In the end we dont have enough guys to seperate out. After that, did some dumbells 80sx10 repsx10 sets with 15 to 20 seconds rest per set.
-Stump Strap seated rows THis requires no grip as the pressure is on the back of the hand with not much griping envoled. 5 or 6 sets adding two light bands around the stacks x 10reps per set.
-Strung a light band at eye level across the power rack and alternated one arm curls with one arm tricep extension. For example, 5 curls, 5 tri, 5 curl, 5 tri, 5 curl, 5 tri for one setx 3 rounds. THen did two hand overhead tricep ext for 100reps without reps.
Spud
Training
-Standing incline press. Wanted to do something alittle different and never done incline like this before. I put a giant soft pad on the incline bench. I had this idea that I would get more leg drive or a better base to push off of-wrong. These were alot harder, less stability, less alot of things on a regular incline. Worked up to 315x5x5sets
-Got cold while listening to the guys arguing on how to seperate the groups based on strength levels. In the end we dont have enough guys to seperate out. After that, did some dumbells 80sx10 repsx10 sets with 15 to 20 seconds rest per set.
-Stump Strap seated rows THis requires no grip as the pressure is on the back of the hand with not much griping envoled. 5 or 6 sets adding two light bands around the stacks x 10reps per set.
-Strung a light band at eye level across the power rack and alternated one arm curls with one arm tricep extension. For example, 5 curls, 5 tri, 5 curl, 5 tri, 5 curl, 5 tri for one setx 3 rounds. THen did two hand overhead tricep ext for 100reps without reps.
Spud
Monday, December 7, 2009
Wednesday and Saturday
Wed Thur 30 mins Stemill, Friday took off, Saturday adn sunday 1 hour stepmill, MOnday 30mins
Wednesday
-Not sure if I had a reaction, virus or food posioning but Wed afternoon I started to feel very quezy and not all there. I thought I was just tired but I had a lousy training session where everything felt heavy adn off. Thursday rolled around it felt like a alien was trying to kick out of my gut so I was sick to my stomach all day and ended up no t training upper on Thursday. Saturday Donnie put on his December meet so I had to do alittle of both to make up for missing Thursday
Wed
-Suspended gms with cambered bar, 285x5x2,305x5x2,375x5,415x5,465x2, 415x5
-Reverse hyper 1x50
-Set up a long ab strap with the ezloader in front. Then did squats to the bottom where the chain let off al lthe way. Worked up ro 24 chain total x8 reps per set going up by 4 chain per set. 4 or 5 sets total
-Pistol squats with one arm in slip knotted blue band. this is a exercise I like to do just to give the left quad some work by itself. the right leg is still trying to do most of the work so I have to even it out. Lefts side 8 reps, rigth 3to 5x4 rounds
Saturday
-10 sets of bench ending with 275x10x6 sets fo the 10.
-10 sets of pulldowns with the Lat Assassin bar rotating grips each sets.
-8 sets of close stacne leg press for sets of 20 reps each with 1120lb for the last three sets.
Ben did 765,435,605 and Barry 805 565(i think) 605. Tough day for both but they finished.
Spud
Wednesday
-Not sure if I had a reaction, virus or food posioning but Wed afternoon I started to feel very quezy and not all there. I thought I was just tired but I had a lousy training session where everything felt heavy adn off. Thursday rolled around it felt like a alien was trying to kick out of my gut so I was sick to my stomach all day and ended up no t training upper on Thursday. Saturday Donnie put on his December meet so I had to do alittle of both to make up for missing Thursday
Wed
-Suspended gms with cambered bar, 285x5x2,305x5x2,375x5,415x5,465x2, 415x5
-Reverse hyper 1x50
-Set up a long ab strap with the ezloader in front. Then did squats to the bottom where the chain let off al lthe way. Worked up ro 24 chain total x8 reps per set going up by 4 chain per set. 4 or 5 sets total
-Pistol squats with one arm in slip knotted blue band. this is a exercise I like to do just to give the left quad some work by itself. the right leg is still trying to do most of the work so I have to even it out. Lefts side 8 reps, rigth 3to 5x4 rounds
Saturday
-10 sets of bench ending with 275x10x6 sets fo the 10.
-10 sets of pulldowns with the Lat Assassin bar rotating grips each sets.
-8 sets of close stacne leg press for sets of 20 reps each with 1120lb for the last three sets.
Ben did 765,435,605 and Barry 805 565(i think) 605. Tough day for both but they finished.
Spud
Tuesday, December 1, 2009
MOnday
Tuesday 30 mins stepmill
MOnday
-Rack presses off the chest 315x6x2,365x6x2,405x5, 365x10
-Chain presses with stump straps. worked up to 7 or 8 chain for 8 per set. Tried 10 chain but I ran out of gas and had to back down
-Used jump ring straps and slip knotted over the dip handles and did 3 or 4 sets of 6to8 rep of dip with these(very hard)
-Stump straps standing pulldowns 4 sets of 10
-Hammer curls 45s,60s, 75s,85sx6 per arm
-strung mini across squat rack weight posts and did face pulls 4x20reps
Spud
MOnday
-Rack presses off the chest 315x6x2,365x6x2,405x5, 365x10
-Chain presses with stump straps. worked up to 7 or 8 chain for 8 per set. Tried 10 chain but I ran out of gas and had to back down
-Used jump ring straps and slip knotted over the dip handles and did 3 or 4 sets of 6to8 rep of dip with these(very hard)
-Stump straps standing pulldowns 4 sets of 10
-Hammer curls 45s,60s, 75s,85sx6 per arm
-strung mini across squat rack weight posts and did face pulls 4x20reps
Spud
Monday, November 30, 2009
Saturday
Friday 30mins, Saturday 1 hour, Sunday 55mins, Monday no cardio
Saturday Training.
_close stance raw off low box. 415x5x2,505x3x1,505x5x1
-Dead kb snatch 12kg,16,20,24,28,32,40,48x 3 erp arm
-Swing circuit 12,16,20,24,28,32,40,48x10,x12,20
Back was cashed out so I ended it there.
Sometimes you just have to do the rep thing
Spud
Saturday Training.
_close stance raw off low box. 415x5x2,505x3x1,505x5x1
-Dead kb snatch 12kg,16,20,24,28,32,40,48x 3 erp arm
-Swing circuit 12,16,20,24,28,32,40,48x10,x12,20
Back was cashed out so I ended it there.
Sometimes you just have to do the rep thing
Spud
Thursday, November 26, 2009
Wednesday and Turkey day
Wed 30 mins, Thur 45mins stepmill
Wednesday Training
-Deadlift raw. Did alittle different both conventional and sumo. COnv work 315x5,405x4,500x2,600x1. Sumo 315x5,405x4,500x2(still not getting the left leg in so it was all back and I passed on the 600x1 for the last set.
-Rev hypers 1x50
-Step up with cambered bar on 24 or 28inch box. barx8 per leg, bar/25 x 6 per leg, 35 per sidex6 per leg, 45 per sidex6 per leg
-Bodymasters squat to the bottom with bands. 1 blue per side x15, 2bluex15, 3 bluex15
Turkey Training.
-My turn to pull holiday so teh mini gorilla and I did some work testing the poor man's lat that we are working on.
- fat handle standing pulldowns to chest with 2 chain and 70lb. sounds light but the strap friction and chain make it very tough. 5 or 6 x 10 per set
-fat handle tricep tricep pushdowns with same set up only one less chain 5 or 6 sets of 15
-did land minds with 10 on bar and 25lb dangling from stump strap. You have to go slow and controlled or you will get smacked by the 25lb. 3x10 per side
-did assisted pullups with light band slip knotted over monolift and feet in stump straps that are slip knotted(check our monday log with video to see)We did 3sets on the tube that holds teh j hooks and 3 sets grabbing teh top of teh monolift
-Hammer incline press with bands
all sets 15 to 20 reps
-orangex20,greenx20,bluex20, blue/otangex20, blue/greenx20, blue/green/orangex15, then drop setx15 dwon to blue band only. Then took 03 seconds breaks and did 5 x15 to finish.
Have a great Thanksgiving,
Spud
Wednesday Training
-Deadlift raw. Did alittle different both conventional and sumo. COnv work 315x5,405x4,500x2,600x1. Sumo 315x5,405x4,500x2(still not getting the left leg in so it was all back and I passed on the 600x1 for the last set.
-Rev hypers 1x50
-Step up with cambered bar on 24 or 28inch box. barx8 per leg, bar/25 x 6 per leg, 35 per sidex6 per leg, 45 per sidex6 per leg
-Bodymasters squat to the bottom with bands. 1 blue per side x15, 2bluex15, 3 bluex15
Turkey Training.
-My turn to pull holiday so teh mini gorilla and I did some work testing the poor man's lat that we are working on.
- fat handle standing pulldowns to chest with 2 chain and 70lb. sounds light but the strap friction and chain make it very tough. 5 or 6 x 10 per set
-fat handle tricep tricep pushdowns with same set up only one less chain 5 or 6 sets of 15
-did land minds with 10 on bar and 25lb dangling from stump strap. You have to go slow and controlled or you will get smacked by the 25lb. 3x10 per side
-did assisted pullups with light band slip knotted over monolift and feet in stump straps that are slip knotted(check our monday log with video to see)We did 3sets on the tube that holds teh j hooks and 3 sets grabbing teh top of teh monolift
-Hammer incline press with bands
all sets 15 to 20 reps
-orangex20,greenx20,bluex20, blue/otangex20, blue/greenx20, blue/green/orangex15, then drop setx15 dwon to blue band only. Then took 03 seconds breaks and did 5 x15 to finish.
Have a great Thanksgiving,
Spud
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