Tuesday 30 mins stepmill w 30lb vest
MOnday
-REverse band raw off two softee pads(goes down to a half board when the bar smashes the pads.)425x5,475x5,515x5,565x3,605x1, 515x6 or 7
-floor press close grip 275x8,315x6x3sets
-75lb far bar with stump straps 10lb hanginx8,25lb hanginx8,35lbx8,45lbx8
-154lb rowsx6x3 rounds.
We had a new young guy show up to train. He tells me he wants to powerlift so I invite him to train. When I invite, I am always surprised when they really show up. This is always fun to watch.He is probally 225 or 235. Under armour shirt with the sleeves cut off and a Harbinger bodybuilder belt with the 6 foot back piece,you know what I am talking about.
It reminds me of the Old Bull and Young Bull story.They are looking down at the valley full of cows and tHe young bull is full of spunk and wants to run down and screw a cow and the old one says, let's take our time and screw them all. This kid jumps in full blast and in a couple of sets he is done. I say nothing. His from is awful and he had some good strength, it will just take some time to work on the skill end. The old bull just gets up and hits a few more sets moving up in the weight each time. Young bulls stays at the same weight going down in reps each set.
Once the nervousness and adrenalin calm down. he backs off some and works on the technical end of it. We will see if he comes back next week. He says he wants too, but he lives across town and trains his girlfriend and another girl, has another membership and about that time I hear the teacher from Charlie Brown-wan..wan..wan. Ok I says...
Spudacious
Dirty Recovery
Dirty Pre Workout, Rock Hard
Dirty Endurance
Dirty Pre Workout Original
Spud Speaks (E-Book)
Fat
Loss Diaries E-book
The Benevolentct Dictators Collection Of Fun And Exciting Kettlebell Workouts
South Carolina Barbell Website
Tuesday, January 12, 2010
Monday, January 11, 2010
Saturday
Saturday 45mins stepmill, Sunday Tried alittle something different 20mins then 20mins with one 30lb vest then 20 mins with two 30lb vests on.
Saturday
-Squatted again. Cambered bar with spud inc stump straps. Worked up to 3 plates then briefed up and add 1 plate hanging on bar like a crazy kb setup x 3 repsx2sets, 325 and 2 plates added x 3 repsx2 sets, added 4th plate to bar with 2 plates hanging on straps.
-This set was alot more difficult then I thought. You can not hurry on the way up or down or you will be going down fast to the box. You have to stay tight and apply force gradually and steadily. This is a great way to make guys focus on all of the lift. You can't hear anything, get distracted or again, you will plop and be stuck on the box quickly.
-Pulled one stiff leg set with 315x6, then got distracted adn went to kb stiff legs with 106s for 3x8
-3 rev hypers x12 reps
Nothing broke this week..that's a good week
Saturday
-Squatted again. Cambered bar with spud inc stump straps. Worked up to 3 plates then briefed up and add 1 plate hanging on bar like a crazy kb setup x 3 repsx2sets, 325 and 2 plates added x 3 repsx2 sets, added 4th plate to bar with 2 plates hanging on straps.
-This set was alot more difficult then I thought. You can not hurry on the way up or down or you will be going down fast to the box. You have to stay tight and apply force gradually and steadily. This is a great way to make guys focus on all of the lift. You can't hear anything, get distracted or again, you will plop and be stuck on the box quickly.
-Pulled one stiff leg set with 315x6, then got distracted adn went to kb stiff legs with 106s for 3x8
-3 rev hypers x12 reps
Nothing broke this week..that's a good week
Friday, January 8, 2010
Last couple of weeks
Woke up at 315 and could not go back to sleep to up and at the gym for 45 mins stepmill Tuesday
-Monday
-Several sets of mini pull aparts(5 or 6) then pull aparts going over teh head and sretching the arms fully extened behind the head like a cross for 3 or 4 sets of 20 before benching.
-Reverse band with closer grip off two softee pads. They had the bands set up to totally let off at the top. 325x5,375x5,415x5,465x5,505x3. One down set at 235x75 reps or something like that.
-emptied the bar and did rows to chest off the floor. 10reps overhand, 10reps underhad for 6 sets.
-Green band pushups off the straps for 4 set of 10
-Took the green nad and doubled up the band for tricep ext overhead, 3x8
-Seated one arm presses using the leg press. 3x8 per arm
Wed and THurs 30 mins stepmill. Reading Biomechanical, physiological and molecular aspects of human nutrtion. This is basically a text book and I feel like I am back in college. It will be a long slow hard read but it is very interesting.
Wednesday
-First night back with the leg. Did some deadlifting 315x5x5, 405x3-
-Bodymasters reverse lunges 3 sets of 8
- 4 set of 10 reverse hyper 400lb,
-Cossack squats 3 x 8 per leg
-3 sets x5x225 Zercher squats off pins
- 4 sets of 10 reps leg raises while holding up 100s at arms lengthon the smith machine(kind of a modified floor wipers supersetted with same set up with upper ab crunch while holding the bar up(can't remember the name of the exercise)
Decent little training since I have not done legs since the outer quad tear a coupld of weeks ago. NO problems on the right but my left is knotting up in the upper middle quad like it wants to tear too. As long as the tendon doesnt' rip again I am good. Not sure if I want that rehab again.
cardio from last week
thur friday 30 mins, sat no cardio, sunday 100 minutes stepmill,monday 45, tues and wed 30 mins
No training thurs or sat as we made the final push to get the new store done before jan 4. We finished up late Saturday with some minor stuff to do Sunday. Very pleased with how it turned out. Lots of room left to fill it with stuff. The other two are tougher joints and this new one is in a little more money side of town with a ton of traffic all day. We worked so hard on it that I did not take anytime to advertise or promote. Now I have to get this part of town broken in to the Spud way. I am also trying to juggle handling the financial and ordering part one of the other stores until I get a routine on how to deal with it all I am pretty much wide open all the time.
Wed, THur, Fri 30 mins stepmill
Wed Training
-Squatted raw with buffalo and 1 blue. worked up to 3 plates for 3x3
-hanging abs 3x8
-took a stump strap and looped on the 154lb dumbell farmers and did zerchers for 3x10
-straight bar gms worked up to 235x8x3 sets
THursday
-kb sides 10 reps per weight up to 106lb
-Seated kb press off stabilty ball 62lbx8x3 sets
-Rigged up green(grey now) band on hammer with 2 25lb kb and did seated rows off stablity ball
-bench with stump straps ran strap through plate and put it on bar. Sort of like the crazy bells. had to stay tight and controlled. worked up to 275x10x4 rounds.
-jm presss with same set up at 135lbx8x3
-quater dips 2x50
-Monday
-Several sets of mini pull aparts(5 or 6) then pull aparts going over teh head and sretching the arms fully extened behind the head like a cross for 3 or 4 sets of 20 before benching.
-Reverse band with closer grip off two softee pads. They had the bands set up to totally let off at the top. 325x5,375x5,415x5,465x5,505x3. One down set at 235x75 reps or something like that.
-emptied the bar and did rows to chest off the floor. 10reps overhand, 10reps underhad for 6 sets.
-Green band pushups off the straps for 4 set of 10
-Took the green nad and doubled up the band for tricep ext overhead, 3x8
-Seated one arm presses using the leg press. 3x8 per arm
Wed and THurs 30 mins stepmill. Reading Biomechanical, physiological and molecular aspects of human nutrtion. This is basically a text book and I feel like I am back in college. It will be a long slow hard read but it is very interesting.
Wednesday
-First night back with the leg. Did some deadlifting 315x5x5, 405x3-
-Bodymasters reverse lunges 3 sets of 8
- 4 set of 10 reverse hyper 400lb,
-Cossack squats 3 x 8 per leg
-3 sets x5x225 Zercher squats off pins
- 4 sets of 10 reps leg raises while holding up 100s at arms lengthon the smith machine(kind of a modified floor wipers supersetted with same set up with upper ab crunch while holding the bar up(can't remember the name of the exercise)
Decent little training since I have not done legs since the outer quad tear a coupld of weeks ago. NO problems on the right but my left is knotting up in the upper middle quad like it wants to tear too. As long as the tendon doesnt' rip again I am good. Not sure if I want that rehab again.
cardio from last week
thur friday 30 mins, sat no cardio, sunday 100 minutes stepmill,monday 45, tues and wed 30 mins
No training thurs or sat as we made the final push to get the new store done before jan 4. We finished up late Saturday with some minor stuff to do Sunday. Very pleased with how it turned out. Lots of room left to fill it with stuff. The other two are tougher joints and this new one is in a little more money side of town with a ton of traffic all day. We worked so hard on it that I did not take anytime to advertise or promote. Now I have to get this part of town broken in to the Spud way. I am also trying to juggle handling the financial and ordering part one of the other stores until I get a routine on how to deal with it all I am pretty much wide open all the time.
Wed, THur, Fri 30 mins stepmill
Wed Training
-Squatted raw with buffalo and 1 blue. worked up to 3 plates for 3x3
-hanging abs 3x8
-took a stump strap and looped on the 154lb dumbell farmers and did zerchers for 3x10
-straight bar gms worked up to 235x8x3 sets
THursday
-kb sides 10 reps per weight up to 106lb
-Seated kb press off stabilty ball 62lbx8x3 sets
-Rigged up green(grey now) band on hammer with 2 25lb kb and did seated rows off stablity ball
-bench with stump straps ran strap through plate and put it on bar. Sort of like the crazy bells. had to stay tight and controlled. worked up to 275x10x4 rounds.
-jm presss with same set up at 135lbx8x3
-quater dips 2x50
Tuesday, December 29, 2009
Just cardio, work and Monday training
My excuse list thus far for not training-holidays, new store, leg is still bruised and tight. So cardio it was for thru 30 mins, sat and sun 1 hour each on the step mill. Will get back to some training this week and test the leg out.
Woke up at 315 and could not go back to sleep to up and at the gym for 45 mins stepmill Tuesday
-Monday
-Several sets of mini pull aparts(5 or 6) then pull aparts going over teh head and sretching the arms fully extened behind the head like a cross for 3 or 4 sets of 20 before benching.
-Reverse band with closer grip off two softee pads. They had the bands set up to totally let off at the top. 325x5,375x5,415x5,465x5,505x3. One down set at 235x75 reps or something like that.
-emptied the bar and did rows to chest off the floor. 10reps overhand, 10reps underhad for 6 sets.
-Green band pushups off the straps for 4 set of 10
-Took the green nad and doubled up the band for tricep ext overhead, 3x8
-Seated one arm presses using the leg press. 3x8 per arm
Still boring
Spud
Woke up at 315 and could not go back to sleep to up and at the gym for 45 mins stepmill Tuesday
-Monday
-Several sets of mini pull aparts(5 or 6) then pull aparts going over teh head and sretching the arms fully extened behind the head like a cross for 3 or 4 sets of 20 before benching.
-Reverse band with closer grip off two softee pads. They had the bands set up to totally let off at the top. 325x5,375x5,415x5,465x5,505x3. One down set at 235x75 reps or something like that.
-emptied the bar and did rows to chest off the floor. 10reps overhand, 10reps underhad for 6 sets.
-Green band pushups off the straps for 4 set of 10
-Took the green nad and doubled up the band for tricep ext overhead, 3x8
-Seated one arm presses using the leg press. 3x8 per arm
Still boring
Spud
Tuesday, December 22, 2009
Saturday Real Work and Monday Training
Saturday and Sunday No cardio. Mon, Tues, Wed 30 mins stepmill
Saturday
Bought alot of shelving for the new store we are doing in Columbia. I had to buy all of it and it was in Charlote so the weekend was spent moving very heavy slatwall between me and Stefan. We loaded my truck and trailer on Saturday as I underestimated the amount of shelving I was getting so Sunday I had to rent a 26 footer that we filled up. The funny part was picking it up. It was pretty much a scene out of Good fellas or the Departed. We rolled up to the part of town which was desolate warehouse district in a shady part of town. This "storage facility" was a old warehouse with parts walled off with particle board so breaking into a unit would not be too hard. I look down the hall and I see another section with all types of appliances and some creepy dude moving shit around. Of course, the guys had thick accents. The loading phase was quick about a hour as we wanted to get out as quick as possible. The unloading, well, that was about 3 hours of nonstop moving. Stefan had to take a doughnut and mountain dew break as suddenly got tired. So we ragged him all MOnday about his low blood sugar.
The leg is good and purple now so light lower wed and back to real work Saturday after xmas.
MOnday
-Monsters mini doubled up off 2 softee pads. 315x10,365x8,405x6or 7. Took the band off and did close grip(two inches inside the rings) off two sofee pads, 315x8,365x5,405x5,455x3
-Overhead tricep ext with light band doing 10 reps then taking a step 10 reps for 5 steps. 3 rounds
-farmers walk 154s rows 3setsx6 reps
-side laterals 35x8,45sx8,55sx8
Saturday
Bought alot of shelving for the new store we are doing in Columbia. I had to buy all of it and it was in Charlote so the weekend was spent moving very heavy slatwall between me and Stefan. We loaded my truck and trailer on Saturday as I underestimated the amount of shelving I was getting so Sunday I had to rent a 26 footer that we filled up. The funny part was picking it up. It was pretty much a scene out of Good fellas or the Departed. We rolled up to the part of town which was desolate warehouse district in a shady part of town. This "storage facility" was a old warehouse with parts walled off with particle board so breaking into a unit would not be too hard. I look down the hall and I see another section with all types of appliances and some creepy dude moving shit around. Of course, the guys had thick accents. The loading phase was quick about a hour as we wanted to get out as quick as possible. The unloading, well, that was about 3 hours of nonstop moving. Stefan had to take a doughnut and mountain dew break as suddenly got tired. So we ragged him all MOnday about his low blood sugar.
The leg is good and purple now so light lower wed and back to real work Saturday after xmas.
MOnday
-Monsters mini doubled up off 2 softee pads. 315x10,365x8,405x6or 7. Took the band off and did close grip(two inches inside the rings) off two sofee pads, 315x8,365x5,405x5,455x3
-Overhead tricep ext with light band doing 10 reps then taking a step 10 reps for 5 steps. 3 rounds
-farmers walk 154s rows 3setsx6 reps
-side laterals 35x8,45sx8,55sx8
Friday, December 18, 2009
Thursday
WED, THUR, FRI 30mins stepmill
The leg is finally bruising up but at least the swelling has come down. I had it worked on and she found a small indent on the outer quad so I don't know if it just hanging on or that piece is just rolled up and that is all that going to happen with it. I will give it another day of no training( I also have alot to do anyhow for the first of the year) Saturday and do some stretching and continue with the cardio which is helping out with the recovery.
Thursday Training
-Sets of 20 on the bench. barx2 sets, 135x2 sets,185x2sets, 225x2,275x2sets
-Mixed in rows and rear delts with stump straps hooked to reverse hypers. 10 setsx 15 reps each mixed in with warm up sets of bench.
-Banded pec flyes x20 with over head tricep ext walking out every 5 reps to add more tension to the tricep ext. 4 ro 5 rounds of 20 each.
-Standing banded curls to the head with both bands(like cable curls on a crossover setup) 4x10
Fun with my pimp limp,
Spud
The leg is finally bruising up but at least the swelling has come down. I had it worked on and she found a small indent on the outer quad so I don't know if it just hanging on or that piece is just rolled up and that is all that going to happen with it. I will give it another day of no training( I also have alot to do anyhow for the first of the year) Saturday and do some stretching and continue with the cardio which is helping out with the recovery.
Thursday Training
-Sets of 20 on the bench. barx2 sets, 135x2 sets,185x2sets, 225x2,275x2sets
-Mixed in rows and rear delts with stump straps hooked to reverse hypers. 10 setsx 15 reps each mixed in with warm up sets of bench.
-Banded pec flyes x20 with over head tricep ext walking out every 5 reps to add more tension to the tricep ext. 4 ro 5 rounds of 20 each.
-Standing banded curls to the head with both bands(like cable curls on a crossover setup) 4x10
Fun with my pimp limp,
Spud
Tuesday, December 15, 2009
MOnday
Tuesday 30 mins stepmill
MOnday Training
The leg is still on the swole with fluid and it looks like alittle bruising is starting so I could not do alot of pushing on it. MOvement is good and it seems to just be really sore like I have not done a leg workout in quite awhile so training went as it went
-Dumbells flat 100lbx15x5 rounds
-Close grip far bar off 4 board 2 platesx8,3 platesx8, 3.5 platesx8,3plates x10 or 12
-Standing rows with long ab attached to reverse hyper-a couple of hundreds and some 45s for 6 setsx10 reps
-Took stump straps and did seated overhead tricep extensions with reverse hyper sets up. 6 setsx12 reps
-quarter dips 4x15 reps
-Face curls with same strap/rev hyper sseet up 3x20
Boring but work,
Spud
MOnday Training
The leg is still on the swole with fluid and it looks like alittle bruising is starting so I could not do alot of pushing on it. MOvement is good and it seems to just be really sore like I have not done a leg workout in quite awhile so training went as it went
-Dumbells flat 100lbx15x5 rounds
-Close grip far bar off 4 board 2 platesx8,3 platesx8, 3.5 platesx8,3plates x10 or 12
-Standing rows with long ab attached to reverse hyper-a couple of hundreds and some 45s for 6 setsx10 reps
-Took stump straps and did seated overhead tricep extensions with reverse hyper sets up. 6 setsx12 reps
-quarter dips 4x15 reps
-Face curls with same strap/rev hyper sseet up 3x20
Boring but work,
Spud
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