Saturday

Saturday 45mins and Sunday 60mins with 30lb vest stepmill, No cardio Monday


Saturday
-Buff bar with briefs(no box)5 platesx3x2,6platesx3, 7platesx2,8platesx1 crappy and high
-Leg press close stance 4 setsx 10 to 12 with 1200 or so on the leg press.
-Had to cut it short as my pit started screaming when you touched her hind quarter. She played hard with a big GoldenDoodle earlier and we think she sprained something in the back side. Like her old man, a couple of muscle relaxers later, she was doing alot better and laid in the bed for a couple of days like she always does on the weekends

Thank goodness we have two vets at the gym
Spud

Thursday

Friday 30 mins with 30lb vest

Thursday
-Pec deck stack x10,added a quarter x10,2 quarters x10,3 quartersx10, 4 quartersx10
-cable crossover 5 sets x failure
-one arm overhead dumbell press, 35lb,50,60,70x3 to 5 reps. then wnet down to 25lb and added two jump rings and attached to 2 chains for 6 reps, 3 chainx6 reps, 4 chains for 6 reps
-took off two chainone chain and did over head tricep ext.
-pulldowns 4 setsx8

Spud

Wednesday

Wednesday 45 mins with 30lb vest, Thursday 30 mins no vest stepmill

Wednesday
-Raw pull with chains. Kept 8 chain per side on each set, 275x3, 325x3,375x3, 425x1 conventional. Without chain 365x3x3
-154lb two hand swings 3x6
-Chain ab leg raise worked up to 4 chainx8
-Had to close up gym so I stopped there.

SIncerely, Spudacious

MOnday

Tuessay 45 mins stepmill with 30 lb vest


MOnday
-Bench with chains raw to 2 plates and 6 chains, then shirted for the first time in a very ling time. Ace shirt for 3plate/6 chain perside off two softee pads for 3. I started rotating the elbows backwards at the bottom so I went to a two board. 4plates/6 chainsx3,4 and half plates/6 chain for 3, 5 plates/6 chain for a single. Good and clean to I left it there.
-Elevated incline dumbells. 65sx20, 80sx15,100sx15x2 sets.
-1 x 50 band press down
-Seated military with super fat bar 200lbx8x2 sets
-Assited pullup with neutral grip for 6 sets of 10.

Not too bad
Spud

Saturday

Sat 1 hourwith 30lb vest, sunday 1 hour with one vest, monday 45 mins with one vest stepmill

Saturday
Buffalo with briefs worked up to 600x3,600x5x3
-rev hyper 4x10,
-GHR 4x10
-Blast strap abs 4x8

Not much in the tank Saturday so just kept it at 600

Spud

Thursday

Wed Thur 30mins stepmill with 60lb vest, friday 30 mins no vest

Missed WEd training

Thursday
-Chest supported row two sets at each weight going up to 3 platesx 10x 3sets
-Neutral grip incline dumbell press worked up to 85lbx20x4 sets
-Blast strap using tricep ropes for pushup type overhead ext. bodyweightx10x5 sets
-Same set up pec flyes working out into a iorn cross for 3x8 reps
-rear delt on pec deck 4x15
-45lb seated pullover type plate raise 3x10 per side(back and front of head)

Last weeks training

Wed and thur,30 mins stepmill with 30lb vest


Wednesday

-reverse band raw deads, 415x3x2, 505x3x2. 555x3x2.605x1. 605x2x2
-Farmers dumbell zerchers with stump strap, used both 154lb. 3x4sets
-one leg back hypers 3x8 per leg
-4x10 reverse hyper

Friday 30min with 30lb vest, Sat 45mins with one vest, Sunday 60mins with two vest(60lb total)This was alittle harder then I anticipated.

Thursday
-decline 225x10x2,275x10,315x10
-close grip and wide grip pulldowns 15 total.
-quarter dips 2x50 reps
-4 sets x8 blast strap ab(like the ab wheel only with straps)

Saturday
-box squats briefs with cambered bar. used stump straps. Work sets 325x2 with one plate on strap, 325x2 with two plates on straps, 425x2 with 2 plates, 505x1 with two plates . dropped bar weight to 325 and added 3rd plate to each side for 2 or 3 reps.
-rev hypers 3x10,
-hack squat 3x8
We will have the stump straps up and available soon. IF you have form issues then these will make a big difference. You have to stay tight and can't deviate much in either direction or you are going forward or straight down fast. In other words, you can't bypass anything using these. So far, we have just used them on the cambered bar. Next go, the buffalo or straight bar. Here is some of the video from last week.

MOnday no cardio, Tuesday 60lb vest and 30 mins on stepmill

MOnday
-bent overrear delt warm up started with 20lb, 25lb,30lb,35lb,40lb,45lb, 50lb x 10 reps each
-fat bar raw with orange doubled up. Used two softees again. worked up up to 305x3x3 sets moving grip out each set.
-laid on floor and did band tricep and pull over move for 4 setsx10
-used 154lb farmer's walk laying down and picked it up from floor with both hands rolling on chest for 3x5reps for back and shoulder work.


Spud