4/5/2011 6:11:48 AM - Tuesday
Saturday 45mins, Sunday 1 hour, Monday layed out
Tuesday training.
-close neutral grip pulldowns 6x20
-floor press with chains x10reps supesetted with jm press from floor press positionx8reps. worked up to 8 or 9 chains per side. The jm side sucked at the end only gettting a couple of reps after the floor press
-100 reps pushdowns straight
-hammer curls and standing abs worker up to 70lb on the hammers. 5 or 6 sets.
Go to powerlifting watch and see benedict magnussun pull 1015lb, simply amazing. I just to stop for a minute when I saw that and soak it in.
Tuesday, April 5, 2011
Monday, March 28, 2011
chugga...chugga..the train bellows..
3/28/2011 11:01:18 AM - Monday
Wed 45, thur 45min, friday off, sat and sun 60 mins per day stepmill
MOnday training
-semi close grip neutral bar with one arm seated row 8x10 per set
-dumbell press worked up to 125lbx10, then 45lb xfailure with 3 sec pause in bottom stretch position
-band side tricep extension across body standing up. orange band x 3 sets to failure on each set.
Almost done with the ten series so I can get back to lower body. Just upper crap is very unmotivating at 530 in the morning but at least it is alittle training. Stilll hangin on the cardio and getting the bodyweight down. The plan is to pull it down then get back into full speed. Probablly one more month with the ten series and then start conditioning lower body again. Things seem to getting in line again without so much chaos and uncertainty about some paths the busineess is taking so that is better. Pushing hard in alot of directions currently and the toll is heavy but there ain't nothing for free except your choice to do or not do something.
3/22/2011 6:55:10 AM - Saturday and Monday
Wed 45, thur 45,fri off, sat 60min, sun 90mins stepmill, monday off, tuesday 30mins
Saturday/ FInally got a Saturday to train alittle bit at the gym and hang and help the dudes out with their upcoming meets. Not much but always want to help them reach their goals. Did some upper work since I am still hitting the ten series(through 6 so far)
-pulldowns and long strap abs 8 sets each
-standing machine press holdx8x 5 rounds
-incline dumbells to 75lbx10 for 6 or 7 sets
-dips x10 x5 rounds
Monday
-rear delts and seated curls 8 roundsx 8 reps per
-bench with 4 grip x 5 repsx 5rounds per grip,close, medium, pinkey on ring, index on ring
-chest supported row and assisted pullups 8 sets perx10 reps.
-quarter dips 5x10
/16/2011 8:02:29 AM - Wednesday
Tuesday stepmill 45mins,25 steady, 20min hard and constant increase to level 16 for last 5 mins
Wednesday
-All rope training x 10 rounds with 1.5 to 2mins rest per(maybe less didn't time it)
-rear deltx15 to 20 reps
-Single arm waves x20 per arm
-side chops 10 to 15 per side
-front raise doublesx15 to 20
-bent over tricep kickback alternating left to right waves.
Decent temp outside and was really not interested in training inside gym so this was a good volume/rep training for 45mins.
Spud as a wee one, or so sues says!
Wed 45, thur 45min, friday off, sat and sun 60 mins per day stepmill
MOnday training
-semi close grip neutral bar with one arm seated row 8x10 per set
-dumbell press worked up to 125lbx10, then 45lb xfailure with 3 sec pause in bottom stretch position
-band side tricep extension across body standing up. orange band x 3 sets to failure on each set.
Almost done with the ten series so I can get back to lower body. Just upper crap is very unmotivating at 530 in the morning but at least it is alittle training. Stilll hangin on the cardio and getting the bodyweight down. The plan is to pull it down then get back into full speed. Probablly one more month with the ten series and then start conditioning lower body again. Things seem to getting in line again without so much chaos and uncertainty about some paths the busineess is taking so that is better. Pushing hard in alot of directions currently and the toll is heavy but there ain't nothing for free except your choice to do or not do something.
3/22/2011 6:55:10 AM - Saturday and Monday
Wed 45, thur 45,fri off, sat 60min, sun 90mins stepmill, monday off, tuesday 30mins
Saturday/ FInally got a Saturday to train alittle bit at the gym and hang and help the dudes out with their upcoming meets. Not much but always want to help them reach their goals. Did some upper work since I am still hitting the ten series(through 6 so far)
-pulldowns and long strap abs 8 sets each
-standing machine press holdx8x 5 rounds
-incline dumbells to 75lbx10 for 6 or 7 sets
-dips x10 x5 rounds
Monday
-rear delts and seated curls 8 roundsx 8 reps per
-bench with 4 grip x 5 repsx 5rounds per grip,close, medium, pinkey on ring, index on ring
-chest supported row and assisted pullups 8 sets perx10 reps.
-quarter dips 5x10
/16/2011 8:02:29 AM - Wednesday
Tuesday stepmill 45mins,25 steady, 20min hard and constant increase to level 16 for last 5 mins
Wednesday
-All rope training x 10 rounds with 1.5 to 2mins rest per(maybe less didn't time it)
-rear deltx15 to 20 reps
-Single arm waves x20 per arm
-side chops 10 to 15 per side
-front raise doublesx15 to 20
-bent over tricep kickback alternating left to right waves.
Decent temp outside and was really not interested in training inside gym so this was a good volume/rep training for 45mins.
Spud as a wee one, or so sues says!
Tuesday, March 15, 2011
Many logs a posted...
3/14/2011 10:20:37 AM -
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MOnday
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Thursday 45mins,Friday off, Saturday 1 nour, Sunday 1.5 hours stepmill.
Monday
-Long ab strap pulldowns with Lat Assassin pulldowns bar alternating grips each set. 9 setsx8 reps per set.
-short band rear selts and pause dumbell rows working up to 125lbx 8reps per arm.
-Hammer press and bw dips 8 roundsx 8 reps pers.
Broke in a new guy on Saturday at the new store so hopefully I can train some on Saturday again until I find something else to get into business wise.
3/9/2011 12:51:35 PM -
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Wednesday
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Tuesday 45mins stepmill
Wednesday
-chest press, this is suck ass i know but at 530 in the morning that is what i get right now, did the stack in 1/4s
1/4 two grips neutral and regular 3 sets x10 eachx 2rounds,moved down 3 or 4 plates and repeated then one more round of 3 setsx10
then 1/2 for 2x10x 3 round, 3/4 fo 2x10 with 1x10 on close grip neutral, then full stack for 1x10 and 1x8 for 2 rounds.
Then back up the stack the same way
-hammer pullover one arm 3x10 per arm for 6 or 8 rounds
-one arm pushdowns back and forth for 5 mins.
So Monday I come in and the trash can lid is gone. Same can we have had for 1 or 2 years,maybe more. I haven't seen the night guy since Sunday after he closed up. All I know is the f'in can lid is gone. So i ask dale and sue to ask SOnny where the can lid is. Finally I get a answer from Sue this morning(wed). Well it ain't really a answer, it's, "I dunno where the lid went." You f'in worked Sunday, the lid was gone Monday,WTF? So Stefan, who runs the Boozer Store, runs around the gym thinking the Strongman used it for some reason, mainly if it was the Strongmen, it would be the guy we call the Lumbering OX(yes he walks and acts just like that, how's that for a picture) he checks everywhere, inside, outside in the sheds, in the trash in case it got broken. Nothing it is just gone?!?! Again, WTF?! This perfectly fine lid is gone now and to top it off I didn't even get a note saying, I just don't know where the can lid went, it was there at some time. So now, my can lid is MIA! who do you report that too?
3/7/2011 3:38:35 PM -
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Monday
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Friday 35 stepmill, Saturday 45mins, Sunday no cardio
Monday
-Long ab pulldowns standing with standing rows with same strap,6x10 each
-green band seated rows in rack with short band overhead tricep press(orange band) 20 rows and 8 tri reps per armx6 rounds
-hooked grey short on rack and hung barbell in them for more pushdowns 5x10
-Dumbell presses bb style on way down then rotating in on way up. worked up to 80sx10
3/3/2011 11:01:42 AM -
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Wednesday
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Friday 45mins, Saturday no cardio, Sunday 60 mins, Monday 35, tues 45mins, wed 40, thur 40mins stepmill and stairmaster
Wednesday
-cable flyes upper and lower 6x 15 upper, 6 x8 lower
-Took stump straps and short grays and did bench pressx8x4 sets
-incline bench rear delts 5x20
-dumbell hammer curl and press overhead(sort of a snatch type movement, worked up to 40lbx10(left shoulder still weak so this was a difficult and uncomfortable move with pop, crackle and more pop each rep
2/24/2011 6:57:38 AM -
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Thursday,short band and stump strap bench tip
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Tues 45mins stepmill,Wed 35mins stepmill at 13 level. f ed off insteasd of doing my usual hour.
Tuesday morning I went to the store and traveled my usual route. I go t within a few blocksand saw the road blocked by da police. So I went around another route only to find it blocked too. I finally get close enough and the officer lets me by to get to work. When I get out of the truck, I smell gas and look down the road to see a tanker layed on its side with city officals all around it. They have evacuated the whole block pretty much. At first it is suppose to be moved by 2 or 3, so I hang there. THey won't let any one in so nobody can come to the store. I check every 30 or 45 mins and the truck lays on its side and lays on its side and lays on it side. Finally about 3 it is obvious it will be late in teh night before it is moved so I pack it up. The strange part is there is a tanning bed next door and early in the morning there is steady traffic. I guess burning skin and the smell of gas are a acceptable combintion as long as you get your tan on.
Thursday
-hammer row 6 setsx12 reps, worked up to 4 plates
-Scare crows on seated rows 6 setsx12
-bodymasters standing press 4 sets
-dips with pause at botttom 6setsx10 to 12
-dumbell presses 65sx10x10sets with 39 sec rest per set.
Also, I was messin around this morning and added a new twist to using the short bands and a stump strap.
Basically you can either take mini or monster and double one on each end of the stump strap or you can slip knot a grey or orange on each end.
Place bands in hand and throw strap over back. this adds alot of pressure and tension to the last part of the movement(or your lockout)We used the mini doubled over for dips this morning and it was tough.
Then I tried the grey doubled over and they was no way so I slip knotted it and that worked great.
My initial thought was to add it a high board press say a 5x5 lockout after me bench but its application can be for anything like a push up of any sort and really anything you can think of.
The cool part is the strap stick to the back instead of sliding or popping off back like a regular band wo
2/22/2011 6:36:54 AM -
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Tuesday
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Friday 45mins, sat 60 mins,off sunday and monday, Tuesday 45mins stepmill and stairmaster.
Still not suppose to do lower body but i wrecked myself Sunday laying floor tile. I forgot how hard it was. Felt like i did lots and lots of good mornings-back and hams tore up. I am a cheap bastard and can't stand it when I know I can do it myself. I payed for it in blood instead.
Upper tuesday am
-seated rows 8 setsx8
-pec deck 6x10
-dumbell floor press worked up to 75lbx20 reps with 1 sec pause on floor. 3 sets
-set up poor man's lat strap with chains and cable handles and did tricep extension s with pulls to chest. 6 reps on tri, 10 on chest pull.
2/17/2011 12:40:52 PM -
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Thursday
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Wednesday 60mins, Thursday 40 mins stepmill
Thursday
-Barbell row up to 315x8x2 sets
-football/swiss bar with wide grip press, worked upto 315x3
-set up handles in spud suspension straps. put box behind me and put edge of toes(top of foot) on box.
then dips for 6x 10 reps supersetted with football/swiss bar curls x 10 per set.
2/15/2011 6:44:54 AM -
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Tuesday
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Friday 55 mins, Saturday 60mins, Sunday 60mins stepmill
Tuesday
-standing abs and cable rear delts x 10 each x 10 sets
-rope pushdown 10 setsx10 reps, then went back up the stack increasing it a rep with each weight decrease. 10 sets more
-rope curls 10x10
-incline press 235x6x5 sets
-hammer 4x10
Still no lower work while I am doing the ten series. Very pleased so far with the results. Not as much pitch forward while standing. Don't have to spread my feet to be comfortable. Standing taller. Don't know how long it will stick afterwards without constant reinforcement of sessions but the process is what I am really after anyhow. The seperation of glued tissues and twisted bones from years of poor postur,abuse, training,etc. . You can see and feel the tissues softening and moving.
/10/2011 10:58:12 AM -
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Thursday
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45 mins stairmaster, 25 steady, 20 intevals
Thursday
-Long ab straps pulldown and lat pulls with neutral grip handle 10 reps perx8 rounds
-band rear delt 10x10 reps perarm
-decline, worked up to 315x6
-push ups handles for 6 sets to failure on each one.
2/8/2011 11:50:50 AM -
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Tuesday
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Friday, Saturday and Sunday 90 mins steady state stepmill, MOnday off
Tuesday
-Went in alittle early to train. I open the gym on Tuesday and Thursday. I got there as usual at 4 something and began to open up. One of the opening tasks is making coffee. We have a commercial coffee maker, it is not awesome but it makes a pot quick. Whoever closes puts a new filter in with the coffee so all you have to do is pour the water and move on. Very simple, right. So for maybe 7 or 8 years we have had this coffee maker and so far I have not had any problems at all(knock on wood) so I didn't think about it and just poured the damn water. Next thing the hot scalding water is shooting out like I am taking a hand shower. I scream,WTF!!! I grab the trash can lid to catch the water as it shoots all over the place and try not to get f'in burnt. After a second of this I spot the filter holder sitting on top of the ice maker which is about 6 or 7 feet away. So i throw the pot under neath with jetting and burning water going everywhere then leap over and grab the filter and water dispenser and throw it in there. I spend the next ten minutes cleaning up the water and wiping shit down. Now, normally shit happens and I get that, but this guy just got through asking me for more hours and wanting to do anything he could a couple of weeks ago. I told him to stop making the small mistakes and work on the small detail things at the gym. When you can do that, we can talk about other things
Well one week after "the talk" he misses one of my gym closing pet peeves, again. So I chew his ass and tell him if the damn boxes aren't straight we are done. One week later, my hand is scalded at 430am. WTF?
-training
-dumbell flyes worked up to 60sx10 from 15lb
-standing lat machine pulls 8x10
-took short grey bands and slip knotted them on suspension straps and did push ups off them mixed with one arm short band extensions overhead. 5 rounds of each x 10 reps per
-short band standing curls(like in a cable crossover with the top cables) with one arm short band pushdowns. 20 reps eachx4 rounds.
-lots of short band work. that was the theme of the morning.
2/3/2011 6:55:12 AM -
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MOre upper
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Wedneday, case of the laze but got 30mins on the stepmill in. built up to level 14, then intervals for 10mins, then went to level 16 and worked down to level 6
-Thursday
chest supported rows and pulls to chest with feet on bench using smith machine, 10 reps eachx5 rounds
-floor press, worked up to 300x10 reps
-rollin tris with dumbells x10 reps working up to 60lbs, mostly working on shoulder stability in the left one that had surgery.
Session 2 of the ten tommorrow
2/1/2011 10:54:54 AM -
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Monday and some new doings
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Friday 60mins, sat and sunday 90 mins each steady, monday off
Well Saturday I was suppose to squat but that did not turn out as I forgot about the ten series starting on Friday. For several years, my massage therapist has also done rolfing and other massage techniques on me but not the ten series. So now, seemed like a good time to experience the ten.
The ten series is a comprehensive shredding and realignment of the entire body over ten 1.5 to 2 hour sessions over several weeks. I call it shredding as it goes through several layers of tissue to realign. THe way I look at realignment is that rolfing tries to bring you back to the point where you were in perfect aligment and most everything worked like it suppose to. As the years go by, the way you learn to walk, hold yourself and essentially deal with all the stresses of the outside world reeks havoc on your body and tissues causing tears, scar tissue, dominant muscles and muscle and tissue that don't function correctly. Often you hold stress in various tissues and sometimes(although it is not provable in any way) you hold emotions and emotional trauma there. By releasing this tissue, etc you can relieve some pain I believe.
Well the first session is lengthing of the torso through the obliques, some abdominals and basically along the lats. I was lucky to have to two people working on me, my therapist Barbera the Hun and this little crazy homeless looking fellow named Blake or I call him Blake the Ripper. He is known as a shredder in town. Barbera can shred but she also has great finesse.
THey both pounded my obliques where I have always been sensitive to pain withtightness and very ticklish. So imagine a hour and a half of me about the burst in giggles while at the same time trying not to cry in pain.THe cool thing was when they hooked together and moved what felt like sheets of muscle under my skin.
By the end, I was standing what felt like 2 or 3 inches taller and honestly felt stoned from all the tissue work. Now I only have 9 left. THe thing is this was suppose to be the easy one. SO long story, I was told not to squat or dead for awhile so the changes settled in.
TUesday
-Assisted pull ups x10reps per moving up the stack till I could not get 10 reps so about 8 sets.
-Pec deckx10 and dumbell pressesx20. Worked up to 80lb so about 8 or 9 rounds.
-Tricep pushdowns x10 with supinating dumbell curlsx8 per arm x 6 rounds
1/28/2011 7:54:46 AM -
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Wednesday and Friday
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Tuesday 60mins steady state, Wednesday no cardio, Thursday 45min with intervals(5 1 min on, 1 min off, after cool off, built back up to level 16 from 6 going up every minute.
Wednesday-
-3 laps with prowler with a hundred lbs.
Thursday
-Long ab straps pulldowns with seat rows
8 setsx10 reps per exercise
-bench raw worked up to 315x6 to chest, 225x20
-band pushdownsx20reps, barbell curls with negative on way downx10, made up a jump extension with barbell where you secure the barbell about chest height and jump up into a full locked out position with arms x10 per set. Did these three for 4 rounds.
1/24/2011 9:49:35 AM -
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Saturday and Monday
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Friday, the wife said I was sleeping so well she didn't wake me for cardio, she was right so sleeping like a champ was awesome. Saturday and Sundsy one hour of stepmill each with steady state and no intervals.
Saturday,
-Got to squat with the crew and it was nice to not have to rush off to a store or cut anything. Just squated and pulled.
-Raw squat off the chain with cambered bar with 3 plate and the blue over the top of the plates 5x2
-raw sumo with a belt worked up to 405x3x4 and 500x1. Nice,solid and fairly fast so I left it there.
Monday am
-hammer row and standing abs with ropes 8 sets with 20 reps on the row and 10 to 15 on the abs
-dumbell press, worked up to 100lb for 20 reps
-close grip bench x15 to 20reps
-barbell shrugs with 315x10 with seated dumbell rear delt raisex 15 for 5 rounds.
1/20/2011 6:54:25 AM -
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Thursday
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case of the lazy ass on wed, so no cardio but i did cut 64 shelves for the stores to finish that off so it was sort of cardio anyhow.
Thursday
-bodymasters squat worked up to 7 plate x7 reps so 5 or 6 real worksets at 7 reps per set. 7 was just the number for the day
-two 154lb farmers walk dumbells for sumo pulls at 8 reps per set supersetted with revhypersx10 reps for 4 rounds
-hangin abs and ab wheel 4 rounds each
1/18/2011 11:12:50 AM -
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Tuesday and Deadlift video from 2006 WPO finals
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Saturday 60 mins stepmill, Sunday 10 laps sled drag in 25 degree weather. Wore my five finger toe shoes which was a mistake and sort of got some mild frost bite on me toes. Of course, the day was packed with work so I had to jump in the shower right away with frozen feet which makes it even worse so needless to say, it was a very short shower.
We had chinese Sunday night as left overs from Saturday. don't know if that was the cause or the plate of cookies or the string cheese after that but for the rest of the night I was backside drippin' so I kept my diaper underwear on(sort of like that gross diaper commerical,with the tag team song except it goes,"poop, there it is") thatis how I felt all night. The wife gets up at 4 to open the gym on Monday and occasionally I wake up too and always have to pee, so I sprint in there before she gets there. This time, I got there and instantly threw up everywhere(i know it's gross but it is funny too)I have not thrown in years so heave ho for about 5 minutes during which my nose began to bleed so snotty drip throw up butt drip was I. Obviously cardio was out for this day and training.
Tuesday
-Standing machine pulldowns with long ab strap pulldowns 8x10reps per and face pulls x20 reps
-Kb floor press with old school pec deck. worked up to 88lbx10 on kbs so about 7 rounds total.
-fat grip v tricep 6x10
-one arm curls x 5 reps per arm for 5 mins going back and forth.
Here is the video.I was asked to put up a deadlift video and the wife found it and I thought it would be cool to share here too.
Hey james,
the wife just got the chance to get it you tubed so here you go.
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MOnday
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Thursday 45mins,Friday off, Saturday 1 nour, Sunday 1.5 hours stepmill.
Monday
-Long ab strap pulldowns with Lat Assassin pulldowns bar alternating grips each set. 9 setsx8 reps per set.
-short band rear selts and pause dumbell rows working up to 125lbx 8reps per arm.
-Hammer press and bw dips 8 roundsx 8 reps pers.
Broke in a new guy on Saturday at the new store so hopefully I can train some on Saturday again until I find something else to get into business wise.
3/9/2011 12:51:35 PM -
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Wednesday
--------------------------------------------------------------------------------
Tuesday 45mins stepmill
Wednesday
-chest press, this is suck ass i know but at 530 in the morning that is what i get right now, did the stack in 1/4s
1/4 two grips neutral and regular 3 sets x10 eachx 2rounds,moved down 3 or 4 plates and repeated then one more round of 3 setsx10
then 1/2 for 2x10x 3 round, 3/4 fo 2x10 with 1x10 on close grip neutral, then full stack for 1x10 and 1x8 for 2 rounds.
Then back up the stack the same way
-hammer pullover one arm 3x10 per arm for 6 or 8 rounds
-one arm pushdowns back and forth for 5 mins.
So Monday I come in and the trash can lid is gone. Same can we have had for 1 or 2 years,maybe more. I haven't seen the night guy since Sunday after he closed up. All I know is the f'in can lid is gone. So i ask dale and sue to ask SOnny where the can lid is. Finally I get a answer from Sue this morning(wed). Well it ain't really a answer, it's, "I dunno where the lid went." You f'in worked Sunday, the lid was gone Monday,WTF? So Stefan, who runs the Boozer Store, runs around the gym thinking the Strongman used it for some reason, mainly if it was the Strongmen, it would be the guy we call the Lumbering OX(yes he walks and acts just like that, how's that for a picture) he checks everywhere, inside, outside in the sheds, in the trash in case it got broken. Nothing it is just gone?!?! Again, WTF?! This perfectly fine lid is gone now and to top it off I didn't even get a note saying, I just don't know where the can lid went, it was there at some time. So now, my can lid is MIA! who do you report that too?
3/7/2011 3:38:35 PM -
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Monday
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Friday 35 stepmill, Saturday 45mins, Sunday no cardio
Monday
-Long ab pulldowns standing with standing rows with same strap,6x10 each
-green band seated rows in rack with short band overhead tricep press(orange band) 20 rows and 8 tri reps per armx6 rounds
-hooked grey short on rack and hung barbell in them for more pushdowns 5x10
-Dumbell presses bb style on way down then rotating in on way up. worked up to 80sx10
3/3/2011 11:01:42 AM -
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Wednesday
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Friday 45mins, Saturday no cardio, Sunday 60 mins, Monday 35, tues 45mins, wed 40, thur 40mins stepmill and stairmaster
Wednesday
-cable flyes upper and lower 6x 15 upper, 6 x8 lower
-Took stump straps and short grays and did bench pressx8x4 sets
-incline bench rear delts 5x20
-dumbell hammer curl and press overhead(sort of a snatch type movement, worked up to 40lbx10(left shoulder still weak so this was a difficult and uncomfortable move with pop, crackle and more pop each rep
2/24/2011 6:57:38 AM -
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Thursday,short band and stump strap bench tip
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Tues 45mins stepmill,Wed 35mins stepmill at 13 level. f ed off insteasd of doing my usual hour.
Tuesday morning I went to the store and traveled my usual route. I go t within a few blocksand saw the road blocked by da police. So I went around another route only to find it blocked too. I finally get close enough and the officer lets me by to get to work. When I get out of the truck, I smell gas and look down the road to see a tanker layed on its side with city officals all around it. They have evacuated the whole block pretty much. At first it is suppose to be moved by 2 or 3, so I hang there. THey won't let any one in so nobody can come to the store. I check every 30 or 45 mins and the truck lays on its side and lays on its side and lays on it side. Finally about 3 it is obvious it will be late in teh night before it is moved so I pack it up. The strange part is there is a tanning bed next door and early in the morning there is steady traffic. I guess burning skin and the smell of gas are a acceptable combintion as long as you get your tan on.
Thursday
-hammer row 6 setsx12 reps, worked up to 4 plates
-Scare crows on seated rows 6 setsx12
-bodymasters standing press 4 sets
-dips with pause at botttom 6setsx10 to 12
-dumbell presses 65sx10x10sets with 39 sec rest per set.
Also, I was messin around this morning and added a new twist to using the short bands and a stump strap.
Basically you can either take mini or monster and double one on each end of the stump strap or you can slip knot a grey or orange on each end.
Place bands in hand and throw strap over back. this adds alot of pressure and tension to the last part of the movement(or your lockout)We used the mini doubled over for dips this morning and it was tough.
Then I tried the grey doubled over and they was no way so I slip knotted it and that worked great.
My initial thought was to add it a high board press say a 5x5 lockout after me bench but its application can be for anything like a push up of any sort and really anything you can think of.
The cool part is the strap stick to the back instead of sliding or popping off back like a regular band wo
2/22/2011 6:36:54 AM -
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Tuesday
--------------------------------------------------------------------------------
Friday 45mins, sat 60 mins,off sunday and monday, Tuesday 45mins stepmill and stairmaster.
Still not suppose to do lower body but i wrecked myself Sunday laying floor tile. I forgot how hard it was. Felt like i did lots and lots of good mornings-back and hams tore up. I am a cheap bastard and can't stand it when I know I can do it myself. I payed for it in blood instead.
Upper tuesday am
-seated rows 8 setsx8
-pec deck 6x10
-dumbell floor press worked up to 75lbx20 reps with 1 sec pause on floor. 3 sets
-set up poor man's lat strap with chains and cable handles and did tricep extension s with pulls to chest. 6 reps on tri, 10 on chest pull.
2/17/2011 12:40:52 PM -
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Thursday
--------------------------------------------------------------------------------
Wednesday 60mins, Thursday 40 mins stepmill
Thursday
-Barbell row up to 315x8x2 sets
-football/swiss bar with wide grip press, worked upto 315x3
-set up handles in spud suspension straps. put box behind me and put edge of toes(top of foot) on box.
then dips for 6x 10 reps supersetted with football/swiss bar curls x 10 per set.
2/15/2011 6:44:54 AM -
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Tuesday
--------------------------------------------------------------------------------
Friday 55 mins, Saturday 60mins, Sunday 60mins stepmill
Tuesday
-standing abs and cable rear delts x 10 each x 10 sets
-rope pushdown 10 setsx10 reps, then went back up the stack increasing it a rep with each weight decrease. 10 sets more
-rope curls 10x10
-incline press 235x6x5 sets
-hammer 4x10
Still no lower work while I am doing the ten series. Very pleased so far with the results. Not as much pitch forward while standing. Don't have to spread my feet to be comfortable. Standing taller. Don't know how long it will stick afterwards without constant reinforcement of sessions but the process is what I am really after anyhow. The seperation of glued tissues and twisted bones from years of poor postur,abuse, training,etc. . You can see and feel the tissues softening and moving.
/10/2011 10:58:12 AM -
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Thursday
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45 mins stairmaster, 25 steady, 20 intevals
Thursday
-Long ab straps pulldown and lat pulls with neutral grip handle 10 reps perx8 rounds
-band rear delt 10x10 reps perarm
-decline, worked up to 315x6
-push ups handles for 6 sets to failure on each one.
2/8/2011 11:50:50 AM -
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Tuesday
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Friday, Saturday and Sunday 90 mins steady state stepmill, MOnday off
Tuesday
-Went in alittle early to train. I open the gym on Tuesday and Thursday. I got there as usual at 4 something and began to open up. One of the opening tasks is making coffee. We have a commercial coffee maker, it is not awesome but it makes a pot quick. Whoever closes puts a new filter in with the coffee so all you have to do is pour the water and move on. Very simple, right. So for maybe 7 or 8 years we have had this coffee maker and so far I have not had any problems at all(knock on wood) so I didn't think about it and just poured the damn water. Next thing the hot scalding water is shooting out like I am taking a hand shower. I scream,WTF!!! I grab the trash can lid to catch the water as it shoots all over the place and try not to get f'in burnt. After a second of this I spot the filter holder sitting on top of the ice maker which is about 6 or 7 feet away. So i throw the pot under neath with jetting and burning water going everywhere then leap over and grab the filter and water dispenser and throw it in there. I spend the next ten minutes cleaning up the water and wiping shit down. Now, normally shit happens and I get that, but this guy just got through asking me for more hours and wanting to do anything he could a couple of weeks ago. I told him to stop making the small mistakes and work on the small detail things at the gym. When you can do that, we can talk about other things
Well one week after "the talk" he misses one of my gym closing pet peeves, again. So I chew his ass and tell him if the damn boxes aren't straight we are done. One week later, my hand is scalded at 430am. WTF?
-training
-dumbell flyes worked up to 60sx10 from 15lb
-standing lat machine pulls 8x10
-took short grey bands and slip knotted them on suspension straps and did push ups off them mixed with one arm short band extensions overhead. 5 rounds of each x 10 reps per
-short band standing curls(like in a cable crossover with the top cables) with one arm short band pushdowns. 20 reps eachx4 rounds.
-lots of short band work. that was the theme of the morning.
2/3/2011 6:55:12 AM -
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MOre upper
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Wedneday, case of the laze but got 30mins on the stepmill in. built up to level 14, then intervals for 10mins, then went to level 16 and worked down to level 6
-Thursday
chest supported rows and pulls to chest with feet on bench using smith machine, 10 reps eachx5 rounds
-floor press, worked up to 300x10 reps
-rollin tris with dumbells x10 reps working up to 60lbs, mostly working on shoulder stability in the left one that had surgery.
Session 2 of the ten tommorrow
2/1/2011 10:54:54 AM -
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Monday and some new doings
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Friday 60mins, sat and sunday 90 mins each steady, monday off
Well Saturday I was suppose to squat but that did not turn out as I forgot about the ten series starting on Friday. For several years, my massage therapist has also done rolfing and other massage techniques on me but not the ten series. So now, seemed like a good time to experience the ten.
The ten series is a comprehensive shredding and realignment of the entire body over ten 1.5 to 2 hour sessions over several weeks. I call it shredding as it goes through several layers of tissue to realign. THe way I look at realignment is that rolfing tries to bring you back to the point where you were in perfect aligment and most everything worked like it suppose to. As the years go by, the way you learn to walk, hold yourself and essentially deal with all the stresses of the outside world reeks havoc on your body and tissues causing tears, scar tissue, dominant muscles and muscle and tissue that don't function correctly. Often you hold stress in various tissues and sometimes(although it is not provable in any way) you hold emotions and emotional trauma there. By releasing this tissue, etc you can relieve some pain I believe.
Well the first session is lengthing of the torso through the obliques, some abdominals and basically along the lats. I was lucky to have to two people working on me, my therapist Barbera the Hun and this little crazy homeless looking fellow named Blake or I call him Blake the Ripper. He is known as a shredder in town. Barbera can shred but she also has great finesse.
THey both pounded my obliques where I have always been sensitive to pain withtightness and very ticklish. So imagine a hour and a half of me about the burst in giggles while at the same time trying not to cry in pain.THe cool thing was when they hooked together and moved what felt like sheets of muscle under my skin.
By the end, I was standing what felt like 2 or 3 inches taller and honestly felt stoned from all the tissue work. Now I only have 9 left. THe thing is this was suppose to be the easy one. SO long story, I was told not to squat or dead for awhile so the changes settled in.
TUesday
-Assisted pull ups x10reps per moving up the stack till I could not get 10 reps so about 8 sets.
-Pec deckx10 and dumbell pressesx20. Worked up to 80lb so about 8 or 9 rounds.
-Tricep pushdowns x10 with supinating dumbell curlsx8 per arm x 6 rounds
1/28/2011 7:54:46 AM -
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Wednesday and Friday
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Tuesday 60mins steady state, Wednesday no cardio, Thursday 45min with intervals(5 1 min on, 1 min off, after cool off, built back up to level 16 from 6 going up every minute.
Wednesday-
-3 laps with prowler with a hundred lbs.
Thursday
-Long ab straps pulldowns with seat rows
8 setsx10 reps per exercise
-bench raw worked up to 315x6 to chest, 225x20
-band pushdownsx20reps, barbell curls with negative on way downx10, made up a jump extension with barbell where you secure the barbell about chest height and jump up into a full locked out position with arms x10 per set. Did these three for 4 rounds.
1/24/2011 9:49:35 AM -
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Saturday and Monday
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Friday, the wife said I was sleeping so well she didn't wake me for cardio, she was right so sleeping like a champ was awesome. Saturday and Sundsy one hour of stepmill each with steady state and no intervals.
Saturday,
-Got to squat with the crew and it was nice to not have to rush off to a store or cut anything. Just squated and pulled.
-Raw squat off the chain with cambered bar with 3 plate and the blue over the top of the plates 5x2
-raw sumo with a belt worked up to 405x3x4 and 500x1. Nice,solid and fairly fast so I left it there.
Monday am
-hammer row and standing abs with ropes 8 sets with 20 reps on the row and 10 to 15 on the abs
-dumbell press, worked up to 100lb for 20 reps
-close grip bench x15 to 20reps
-barbell shrugs with 315x10 with seated dumbell rear delt raisex 15 for 5 rounds.
1/20/2011 6:54:25 AM -
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Thursday
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case of the lazy ass on wed, so no cardio but i did cut 64 shelves for the stores to finish that off so it was sort of cardio anyhow.
Thursday
-bodymasters squat worked up to 7 plate x7 reps so 5 or 6 real worksets at 7 reps per set. 7 was just the number for the day
-two 154lb farmers walk dumbells for sumo pulls at 8 reps per set supersetted with revhypersx10 reps for 4 rounds
-hangin abs and ab wheel 4 rounds each
1/18/2011 11:12:50 AM -
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Tuesday and Deadlift video from 2006 WPO finals
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Saturday 60 mins stepmill, Sunday 10 laps sled drag in 25 degree weather. Wore my five finger toe shoes which was a mistake and sort of got some mild frost bite on me toes. Of course, the day was packed with work so I had to jump in the shower right away with frozen feet which makes it even worse so needless to say, it was a very short shower.
We had chinese Sunday night as left overs from Saturday. don't know if that was the cause or the plate of cookies or the string cheese after that but for the rest of the night I was backside drippin' so I kept my diaper underwear on(sort of like that gross diaper commerical,with the tag team song except it goes,"poop, there it is") thatis how I felt all night. The wife gets up at 4 to open the gym on Monday and occasionally I wake up too and always have to pee, so I sprint in there before she gets there. This time, I got there and instantly threw up everywhere(i know it's gross but it is funny too)I have not thrown in years so heave ho for about 5 minutes during which my nose began to bleed so snotty drip throw up butt drip was I. Obviously cardio was out for this day and training.
Tuesday
-Standing machine pulldowns with long ab strap pulldowns 8x10reps per and face pulls x20 reps
-Kb floor press with old school pec deck. worked up to 88lbx10 on kbs so about 7 rounds total.
-fat grip v tricep 6x10
-one arm curls x 5 reps per arm for 5 mins going back and forth.
Here is the video.I was asked to put up a deadlift video and the wife found it and I thought it would be cool to share here too.
Hey james,
the wife just got the chance to get it you tubed so here you go.
Friday, January 14, 2011
Log jammin
1/14/2011 9:38:09 AM - Friday
Thursday 60 mins stepmill, 2 rounds of intervals, 5 1min on, 1min off then 5 mins steady then started at level 18 and worked down for 12 mins.
Friday
-tbar rowx 10 reps, hammer pulloverx10 reps and leg raise with med ballx10 repsx 6 rounds.
-push up barsx8,10,12, 14, 16, 18, 20 reps mixed with hammer curls 25lbx10 reps
-pause squats off straps x10 repsx5 rounds mixed with rev hypers.
1/12/2011 9:19:05 AM - Wednesday
Tuesday 60 mins stepmill
Wednesday
-15 mins stepmill, 5 mins warmup, 10mins intervals
-deadlift 315x3 conventional,3 sumox 5 rounds with 15 to 30 seconds rest. Finished with 405x1,500x1,600x1 sumo raw with belt
-single leg press for 100reps per legx3 rounds adding weight each round. 10 reps per leg back and forth until the 100 was met.
600 for a single was ok considering I hadn't done alot in December and for 6 am I will take it for today. Anyhow, you get what the day gives you and that be what I gets!
Right now with the new store done, I can refocus my training with a goal. You can't do shit without goals and plans!
1/10/2011 9:28:33 AM - Monday
Saturday 60 mins stepper
Sunday, did nothing all day. Ate, slept in chair, ate slept in chair, ate slept in chair.
MOnday
-Interval warmup 5 mins, then 5 one min interval with one minute rest
-Long ab strap pulldowns,seated rows, fat bar pulldowns 6 roundsx 8-10 each
-flat dumbell press worked up to 100lbx12
-quarter dips and inclines 4 roundsx8 to 10 per set
-kb cleansx8 per armx5 rounds. Worked hard on stabbing up through the kb. this position is still hard on left side but all in all not bad.
1/7/2011 10:43:28 AM - Friday
Thursday 45mins stepmill
Friday training mix
-Standing ab pulldowns with stability ball leg raise 5x20,5x10
-Rigged up some stump straps and cable handles on the pec deck for 8x10
-Used spud cable handle on assisted pullup for 10x10 used the stack for assistance and did dead stops at bottom where the arms are full length
-hang cleans 5x10 with 135lb
-hack squat 8x10
-Ran out of time.
1/5/2011 1:57:03 PM - Wednesday
Tuesday 45mins stepmill
Wednesday, no cardio but trained early. Rack pulls to 525x3 supesetted with zerchers off a box and close stance worked up to 275x6
-landmine(10 per side) and dumbell obliques, with 120lbsx8 per side
-dead snatches, worked up to 88lbx5 per side. The left was giving me a hard time and I kept missing the lockout behind me or in front as that shoulder didn't want to hold it but in try Rocky style I kept at it until they were right.
1/3/2011 2:53:33 PM - Monday
Thur 50mins, Sunday 1 hour stepmill
MOnday
-Ab circuit abwheel, hanging abs, long ab strap 4 roundsx10 each
-Press incline10 to 15 reps,push press8 to 10, flyes with bw on blast spus straps 8 repsx4 rounds)worked up to 3.5 plates on the machine
-chest row 3 plates, hammer row 3 platesx10 reps perx4 rounds
-finished with some lying shoulder work wit 12lb. lying on side with db on ground to vertical position, flat on back arm straight across body, arm starting in vertical postion and touching ground overhead. 8 per movementx4 rounds.
12/29/2010 8:45:52 PM - Wednesday
Sunday 60 mins, MOnday 60 mins, tues, 50 min, wed 50 mins stepmill and stairmaster.
Wednesday
-light raw pulls 325x5x5
-double swings 4x10(ended with 53lb)
-one arm overhead kb squats with heels on box 4x8
-rev hypers 4x10
The rest of the week is nuts finishing up NON fun shit but it has to be done so that is that. I promise some decent training and stories. Working on Max Douchery staring a local dude at the gym but he applies to tons of dudes out there.
Spud
Thursday 60 mins stepmill, 2 rounds of intervals, 5 1min on, 1min off then 5 mins steady then started at level 18 and worked down for 12 mins.
Friday
-tbar rowx 10 reps, hammer pulloverx10 reps and leg raise with med ballx10 repsx 6 rounds.
-push up barsx8,10,12, 14, 16, 18, 20 reps mixed with hammer curls 25lbx10 reps
-pause squats off straps x10 repsx5 rounds mixed with rev hypers.
1/12/2011 9:19:05 AM - Wednesday
Tuesday 60 mins stepmill
Wednesday
-15 mins stepmill, 5 mins warmup, 10mins intervals
-deadlift 315x3 conventional,3 sumox 5 rounds with 15 to 30 seconds rest. Finished with 405x1,500x1,600x1 sumo raw with belt
-single leg press for 100reps per legx3 rounds adding weight each round. 10 reps per leg back and forth until the 100 was met.
600 for a single was ok considering I hadn't done alot in December and for 6 am I will take it for today. Anyhow, you get what the day gives you and that be what I gets!
Right now with the new store done, I can refocus my training with a goal. You can't do shit without goals and plans!
1/10/2011 9:28:33 AM - Monday
Saturday 60 mins stepper
Sunday, did nothing all day. Ate, slept in chair, ate slept in chair, ate slept in chair.
MOnday
-Interval warmup 5 mins, then 5 one min interval with one minute rest
-Long ab strap pulldowns,seated rows, fat bar pulldowns 6 roundsx 8-10 each
-flat dumbell press worked up to 100lbx12
-quarter dips and inclines 4 roundsx8 to 10 per set
-kb cleansx8 per armx5 rounds. Worked hard on stabbing up through the kb. this position is still hard on left side but all in all not bad.
1/7/2011 10:43:28 AM - Friday
Thursday 45mins stepmill
Friday training mix
-Standing ab pulldowns with stability ball leg raise 5x20,5x10
-Rigged up some stump straps and cable handles on the pec deck for 8x10
-Used spud cable handle on assisted pullup for 10x10 used the stack for assistance and did dead stops at bottom where the arms are full length
-hang cleans 5x10 with 135lb
-hack squat 8x10
-Ran out of time.
1/5/2011 1:57:03 PM - Wednesday
Tuesday 45mins stepmill
Wednesday, no cardio but trained early. Rack pulls to 525x3 supesetted with zerchers off a box and close stance worked up to 275x6
-landmine(10 per side) and dumbell obliques, with 120lbsx8 per side
-dead snatches, worked up to 88lbx5 per side. The left was giving me a hard time and I kept missing the lockout behind me or in front as that shoulder didn't want to hold it but in try Rocky style I kept at it until they were right.
1/3/2011 2:53:33 PM - Monday
Thur 50mins, Sunday 1 hour stepmill
MOnday
-Ab circuit abwheel, hanging abs, long ab strap 4 roundsx10 each
-Press incline10 to 15 reps,push press8 to 10, flyes with bw on blast spus straps 8 repsx4 rounds)worked up to 3.5 plates on the machine
-chest row 3 plates, hammer row 3 platesx10 reps perx4 rounds
-finished with some lying shoulder work wit 12lb. lying on side with db on ground to vertical position, flat on back arm straight across body, arm starting in vertical postion and touching ground overhead. 8 per movementx4 rounds.
12/29/2010 8:45:52 PM - Wednesday
Sunday 60 mins, MOnday 60 mins, tues, 50 min, wed 50 mins stepmill and stairmaster.
Wednesday
-light raw pulls 325x5x5
-double swings 4x10(ended with 53lb)
-one arm overhead kb squats with heels on box 4x8
-rev hypers 4x10
The rest of the week is nuts finishing up NON fun shit but it has to be done so that is that. I promise some decent training and stories. Working on Max Douchery staring a local dude at the gym but he applies to tons of dudes out there.
Spud
Thursday, December 23, 2010
Wednesday
12/23/2010 3:39:01 PM - Wednesday
Wed and thurs 55mins stepper. I like this alittle better then the stepmill when i am doing the intervals. Will do one more firday then take off sat and sleep in alittle and pretty much irritate the shit out of the old lady while she cooks.
Wednesday
-3 rounds of walking lunges around the gym parkinglot in 40 mins. Good time. Figured I would cripple myself for xmas. the cardio this morning helped but the legs are still locking down as I type. On a nice day I will for for 5 laps.
merry xmas and happy holidays to everyone.
thanks for checking us out
Spud
Wed and thurs 55mins stepper. I like this alittle better then the stepmill when i am doing the intervals. Will do one more firday then take off sat and sleep in alittle and pretty much irritate the shit out of the old lady while she cooks.
Wednesday
-3 rounds of walking lunges around the gym parkinglot in 40 mins. Good time. Figured I would cripple myself for xmas. the cardio this morning helped but the legs are still locking down as I type. On a nice day I will for for 5 laps.
merry xmas and happy holidays to everyone.
thanks for checking us out
Spud
Tuesday, December 21, 2010
Trainin'....some
12/21/2010 9:27:23 AM - Tuesday Upper
Lazy Monday no cardio, Tuesday 50mins step mill 5 1 min intervals with 3 minute break then started back at 14 and went up every 30 sec with no breaks then cool down last 2 mins, sucked!!
Training
Basic rows and bench
-rows all sets of 20 per arm 50,65,75,95,105,120,150lbs
-presses 8 sets of 20 with 135lb
All I had time for this morning. Not great but maintaining till the first of the year when it is a more normal schedule. Well whatever that means.
12/20/2010 11:19:31 AM - Thursday and Saturday
Tues,wed,thur stepmill 1 hour with 5 intervals per session, off Friday then Sat and Sunday 1 hour each on the stepper with 5 intervals per. Doing a semi warrior with alittle protein am(usually a shooter) nothing the rest of the day unless it is a training day and then I add in 20 grams of bcaas and some creatine chewies. Leaning pretty well even with all the crap food over the holidays so far.
-Thursday upper, all timed sets of of 5 to 15mins with 15 to 30 seconds rest. rep wise, usually start at 6 to 8 then then ending with 3 to 5
-Grey band pulls up 5 mins
-assisted pull up close neutral grip 5 mins
-Dips with knees on softee pads 5 to 10 mins
-Stablity ball pushups with feet against plate and sinking into the ball 10 to 15 mins(can't remember when i started.
Saturday
-rack pulls close stance raw just below knees, 425x3x5,515x3x2, 605x2(went for 3 but it sucked and I gave up my low and upper back. done there
-close stance squats worked up to 415x5 with several sets at 325x5.
All I had in the tank so we went out and watched Tron(it was decent with some good effects)It was raining so I couldn't haul anything that day. finished up the store on Sunday. Need a few things to order but for the most part we are ready for the Jan 3 opening..
12/14/2010 1:34:27 PM - Saturday
No cardio Friday, Saturday 10 laps with two 15 sec on, with 15 sec off intervals x 5 rounds, Sunday no cardio(worked at new shop all day), Monday 60mins with 5 one min on, one minute off intervals(adding some extra in for all the crap I have inhaled over thepast week or so)
Saturday
-Just squat with briefs no box, 405x5,500x3,555x3,645x3, 555x5)all i had time for with a couple of holiday parties to get through. One was get through, the other was alot of fun and of course alot of people drank to much. I took this product called forgiven where you take it after you finish and it helps with eliminating the hangover. I must admit I drank alot and was just alittle tired the next day and cut shelving all day with no vomiting or normal post drunkness. There were no shanagans on my part this time. that part fell on Chris who gets alittle frisky with EVERYONE when he drinks(normally a quite and nice guy sober) but little did we know he was a dry humpin machine upon alcohlization. Some are still tramatized as we speak. Apparantly his wife knows this well and did not forewarn anyone. When its time, she says, Chris I am leaving with or without you, she means it. Chris later texted Dale and said that she said it was okay that he could come backout and wanted Dale to come out and pick him up. If you know, Dale, that was not going to happen and I think everyone had enough drunk chris for till next year. Still lots of fun...
12/9/2010 5:07:25 PM - Thursday
Training
-blast strap rear delts(scarecrowish) with dips with feet on bench(10 rears with 20 dipsx5 rounds
-rows with 154lb farmers walk 4x6 per arm
-kip pullups 4x6(i know, even sucky for kip style)
-floor press with fat bar 8x10 with 30 seconds rest
-flyes starting with 30lb,35, 40,.. ending with 65lbx6
12/9/2010 6:55:18 AM - Wednesday
Wed and thur 45 mins steady state and 5 intervals on each session.
Lazy Monday no cardio, Tuesday 50mins step mill 5 1 min intervals with 3 minute break then started back at 14 and went up every 30 sec with no breaks then cool down last 2 mins, sucked!!
Training
Basic rows and bench
-rows all sets of 20 per arm 50,65,75,95,105,120,150lbs
-presses 8 sets of 20 with 135lb
All I had time for this morning. Not great but maintaining till the first of the year when it is a more normal schedule. Well whatever that means.
12/20/2010 11:19:31 AM - Thursday and Saturday
Tues,wed,thur stepmill 1 hour with 5 intervals per session, off Friday then Sat and Sunday 1 hour each on the stepper with 5 intervals per. Doing a semi warrior with alittle protein am(usually a shooter) nothing the rest of the day unless it is a training day and then I add in 20 grams of bcaas and some creatine chewies. Leaning pretty well even with all the crap food over the holidays so far.
-Thursday upper, all timed sets of of 5 to 15mins with 15 to 30 seconds rest. rep wise, usually start at 6 to 8 then then ending with 3 to 5
-Grey band pulls up 5 mins
-assisted pull up close neutral grip 5 mins
-Dips with knees on softee pads 5 to 10 mins
-Stablity ball pushups with feet against plate and sinking into the ball 10 to 15 mins(can't remember when i started.
Saturday
-rack pulls close stance raw just below knees, 425x3x5,515x3x2, 605x2(went for 3 but it sucked and I gave up my low and upper back. done there
-close stance squats worked up to 415x5 with several sets at 325x5.
All I had in the tank so we went out and watched Tron(it was decent with some good effects)It was raining so I couldn't haul anything that day. finished up the store on Sunday. Need a few things to order but for the most part we are ready for the Jan 3 opening..
12/14/2010 1:34:27 PM - Saturday
No cardio Friday, Saturday 10 laps with two 15 sec on, with 15 sec off intervals x 5 rounds, Sunday no cardio(worked at new shop all day), Monday 60mins with 5 one min on, one minute off intervals(adding some extra in for all the crap I have inhaled over thepast week or so)
Saturday
-Just squat with briefs no box, 405x5,500x3,555x3,645x3, 555x5)all i had time for with a couple of holiday parties to get through. One was get through, the other was alot of fun and of course alot of people drank to much. I took this product called forgiven where you take it after you finish and it helps with eliminating the hangover. I must admit I drank alot and was just alittle tired the next day and cut shelving all day with no vomiting or normal post drunkness. There were no shanagans on my part this time. that part fell on Chris who gets alittle frisky with EVERYONE when he drinks(normally a quite and nice guy sober) but little did we know he was a dry humpin machine upon alcohlization. Some are still tramatized as we speak. Apparantly his wife knows this well and did not forewarn anyone. When its time, she says, Chris I am leaving with or without you, she means it. Chris later texted Dale and said that she said it was okay that he could come backout and wanted Dale to come out and pick him up. If you know, Dale, that was not going to happen and I think everyone had enough drunk chris for till next year. Still lots of fun...
12/9/2010 5:07:25 PM - Thursday
Training
-blast strap rear delts(scarecrowish) with dips with feet on bench(10 rears with 20 dipsx5 rounds
-rows with 154lb farmers walk 4x6 per arm
-kip pullups 4x6(i know, even sucky for kip style)
-floor press with fat bar 8x10 with 30 seconds rest
-flyes starting with 30lb,35, 40,.. ending with 65lbx6
12/9/2010 6:55:18 AM - Wednesday
Wed and thur 45 mins steady state and 5 intervals on each session.
Tuesday, December 7, 2010
Training and happenins
12/7/2010 7:03:20 AM -
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Monday
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Sunday 45mins stepmill,Monday 45mins and Tuesday 45mins stepmill, 10 warmup steady state, 5 1 min on 1 min off intervals,stop3 min, then steady for the rest of the way
-Quick upper circuit work
-flyes and rear delts 5 reps for eachx5t rounds with blue band seated row x10
-Hammer incline x20 reps per set x 4 rounds with same band seated rowsx10
-Mixed a curl and tri kick back together 4 rounds with 30lbsx8 reps per.
Not much but got some in. Working on another store to open in Jan so that is taking alot of my time putting in the shelving and getting it preped, plus all the other bs with licenses and set up needed to get it going. But on a good note, I was totally physically trashed from squatting and pulling on Saturday. Had not felt that beat up in awhile.
12/4/2010 3:49:55 PM -
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Saturday
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Saturday cardio 10 laps in 50mins.
Training
-box squats with buffalo bar and 2 blues per side. work sets 4platesx1,4.5 platesx1,5platesx1,5.5 platesx1
-weren't pretty but better ability to hold the bar so I could put more on it to finish. mid 220s so not for weight right now.
-pulls 505x1x3 pretty much no rest, 415x3x3
-old school ghr 3x8
-added alittle extra upper in. started with 25lbx5,30lbx5,35,40,45,50,55,60,65,70,75 with no rest.
12/2/2010 2:25:55 PM -
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Saturday,Wednesday and Thursday
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Saturday 45mins, Sunday 60mins, Monday 50mine,Tuesday 45mins,Wednesday 55mins,Thursday 45mins stepmill. 10min steady followed by 5 intervalsx1 min on/1 min off for all sessions, then finish eac session with steady. Been rereading Lyle McDonald Stubborn fat Protocol and picking up some things I missed the first time around.
Saturday
-Got some squatting in with briefs off box, one blue and buffalo bar. Work sets 505x1 for 5 singles
-Jump stretch pull with mini worked up to 365x5
Wednesday
-close stance leg press 4x8
-one leg back raise 4x8 per leg
-partial close stance squats on machine keeping tension on 3x20
-dumbell rdls 4x8
-cossack squats 4x8 per side
Thursday
-10x10 sets close neutral grip going up each set with no rest till set 7 or 8 when it I could not recover as muc.
-blast strap push up varition with one arm doing the push up and the other staying straight and going outward like a flye. Then press up with one arm and then the flye arm comes back in to a arms extended pushup postion. 5x6 per arm
-super setted close grip,shoulder width, bench with 100lb chain and 150lb for sets of 15 to 20
-reverse grip dumbell curls 3x8
-Extra blast strap pushups for reps 4x25
11/26/2010 12:22:06 PM -
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Wednesday and Thursday
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No cardio friday thru monday. Tuesday 50mins stepmill, wed 8 laps sled, thursday 45mins, friday 45mins stepmill
Wednesday
-wide stance pull throughs and close stance straight bar good mornings worked up to 275 on gm for 5 and pull throughs x 10 per set for 6 rounds
-one leg assited pistolsx8 per leg with long ab strap pullsdownsx10x5 rounds
-reverhypers 5x10
Thursday
-bench with softees worked up to 405x1,two softees,225x20 with one softee pad
-jm press 185x5
-rows with shrugger and bands
-hammer curls 6x10
ipa weekend stury(yes on purpose) to come. it involves the amish and whining..
11/18/2010 11:24:41 AM -
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Thursday
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Wed and Thur 50 mins each with 1 min on/1 min off for 5 to 10 rounds then steady state for the rest of the time
Thursday
-Training box squats cambered bar 10x10 with one minute rest
-cleansx6 with rdlsx10 x 5 rounds, 1 min rest per set
-4x15 rev hyper to finish
Just needed to get some work in lower wise before we take off tomm at 430am. We are going to try to make it to the amish market in york and load up on some really good eats and sweets.
11/16/2010 9:20:05 AM -
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Tuesday?
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Sunday 10 laps, MOnday 50min and Tuesday 50 mins stepmill 30mins steady then 20 mins intervals, 1 on 1 off
Tuesday Training.
-Had alot going on so had to move the MOnday to Tuesday this week. All supersets combos with almost no rest on any of them. lat pulls and seated rows 5x10 per, blast spud strap abs and ghr abs 5x10 per, pushups off bench bar at 10 reps moving out for 5 different grips with 20 upright rowsx 5 rounds, dips and assisted pull up reverse gripx 5 rounds with dips at 20 reps and RG at 10 reps. Kinda dazed for a few minutes then got moving again.
Going to York to help the guys out this weekend so that should be alot of fun. We are taking a van up so poots and bs will be the theme for the trip.
11/13/2010 2:00:38 PM -
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Thursday and Saturday
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Stick to the interval thing right now so each cardio is 10 to 15 one minute sprints with one to two minutes rest after. There is a steady state part to each as well.
Tuesday 50min, Wed(could not get up so no cario)Thursday 50min, Friday(not enough guilts to come in so no cardio) Saturday 60mins
Thursday
-Rope pushdowns and rope curls 10x10 going up each set.
-Flyes with dumbell handles like a ab wheel only with the flye motion mixed with push ups off the handles too 6x10 per exercise
-Rustys 5 setsx10reps going up each set and ending with 45s(good weight for my left shoulder with this motion, right arm is still on vacation)
-lying face down rear delts on floor. did not touch the gorund with them so basically I was flapping but squeezing each rep at the top.
Saturday
-Raw camberedbar box squats up to 415x3x3 rounds.
-Raw sumo 405x3x5 sets
-Blast Spud strap ab swings 4x8
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Monday
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Sunday 45mins stepmill,Monday 45mins and Tuesday 45mins stepmill, 10 warmup steady state, 5 1 min on 1 min off intervals,stop3 min, then steady for the rest of the way
-Quick upper circuit work
-flyes and rear delts 5 reps for eachx5t rounds with blue band seated row x10
-Hammer incline x20 reps per set x 4 rounds with same band seated rowsx10
-Mixed a curl and tri kick back together 4 rounds with 30lbsx8 reps per.
Not much but got some in. Working on another store to open in Jan so that is taking alot of my time putting in the shelving and getting it preped, plus all the other bs with licenses and set up needed to get it going. But on a good note, I was totally physically trashed from squatting and pulling on Saturday. Had not felt that beat up in awhile.
12/4/2010 3:49:55 PM -
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Saturday
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Saturday cardio 10 laps in 50mins.
Training
-box squats with buffalo bar and 2 blues per side. work sets 4platesx1,4.5 platesx1,5platesx1,5.5 platesx1
-weren't pretty but better ability to hold the bar so I could put more on it to finish. mid 220s so not for weight right now.
-pulls 505x1x3 pretty much no rest, 415x3x3
-old school ghr 3x8
-added alittle extra upper in. started with 25lbx5,30lbx5,35,40,45,50,55,60,65,70,75 with no rest.
12/2/2010 2:25:55 PM -
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Saturday,Wednesday and Thursday
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Saturday 45mins, Sunday 60mins, Monday 50mine,Tuesday 45mins,Wednesday 55mins,Thursday 45mins stepmill. 10min steady followed by 5 intervalsx1 min on/1 min off for all sessions, then finish eac session with steady. Been rereading Lyle McDonald Stubborn fat Protocol and picking up some things I missed the first time around.
Saturday
-Got some squatting in with briefs off box, one blue and buffalo bar. Work sets 505x1 for 5 singles
-Jump stretch pull with mini worked up to 365x5
Wednesday
-close stance leg press 4x8
-one leg back raise 4x8 per leg
-partial close stance squats on machine keeping tension on 3x20
-dumbell rdls 4x8
-cossack squats 4x8 per side
Thursday
-10x10 sets close neutral grip going up each set with no rest till set 7 or 8 when it I could not recover as muc.
-blast strap push up varition with one arm doing the push up and the other staying straight and going outward like a flye. Then press up with one arm and then the flye arm comes back in to a arms extended pushup postion. 5x6 per arm
-super setted close grip,shoulder width, bench with 100lb chain and 150lb for sets of 15 to 20
-reverse grip dumbell curls 3x8
-Extra blast strap pushups for reps 4x25
11/26/2010 12:22:06 PM -
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Wednesday and Thursday
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No cardio friday thru monday. Tuesday 50mins stepmill, wed 8 laps sled, thursday 45mins, friday 45mins stepmill
Wednesday
-wide stance pull throughs and close stance straight bar good mornings worked up to 275 on gm for 5 and pull throughs x 10 per set for 6 rounds
-one leg assited pistolsx8 per leg with long ab strap pullsdownsx10x5 rounds
-reverhypers 5x10
Thursday
-bench with softees worked up to 405x1,two softees,225x20 with one softee pad
-jm press 185x5
-rows with shrugger and bands
-hammer curls 6x10
ipa weekend stury(yes on purpose) to come. it involves the amish and whining..
11/18/2010 11:24:41 AM -
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Thursday
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Wed and Thur 50 mins each with 1 min on/1 min off for 5 to 10 rounds then steady state for the rest of the time
Thursday
-Training box squats cambered bar 10x10 with one minute rest
-cleansx6 with rdlsx10 x 5 rounds, 1 min rest per set
-4x15 rev hyper to finish
Just needed to get some work in lower wise before we take off tomm at 430am. We are going to try to make it to the amish market in york and load up on some really good eats and sweets.
11/16/2010 9:20:05 AM -
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Tuesday?
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Sunday 10 laps, MOnday 50min and Tuesday 50 mins stepmill 30mins steady then 20 mins intervals, 1 on 1 off
Tuesday Training.
-Had alot going on so had to move the MOnday to Tuesday this week. All supersets combos with almost no rest on any of them. lat pulls and seated rows 5x10 per, blast spud strap abs and ghr abs 5x10 per, pushups off bench bar at 10 reps moving out for 5 different grips with 20 upright rowsx 5 rounds, dips and assisted pull up reverse gripx 5 rounds with dips at 20 reps and RG at 10 reps. Kinda dazed for a few minutes then got moving again.
Going to York to help the guys out this weekend so that should be alot of fun. We are taking a van up so poots and bs will be the theme for the trip.
11/13/2010 2:00:38 PM -
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Thursday and Saturday
--------------------------------------------------------------------------------
Stick to the interval thing right now so each cardio is 10 to 15 one minute sprints with one to two minutes rest after. There is a steady state part to each as well.
Tuesday 50min, Wed(could not get up so no cario)Thursday 50min, Friday(not enough guilts to come in so no cardio) Saturday 60mins
Thursday
-Rope pushdowns and rope curls 10x10 going up each set.
-Flyes with dumbell handles like a ab wheel only with the flye motion mixed with push ups off the handles too 6x10 per exercise
-Rustys 5 setsx10reps going up each set and ending with 45s(good weight for my left shoulder with this motion, right arm is still on vacation)
-lying face down rear delts on floor. did not touch the gorund with them so basically I was flapping but squeezing each rep at the top.
Saturday
-Raw camberedbar box squats up to 415x3x3 rounds.
-Raw sumo 405x3x5 sets
-Blast Spud strap ab swings 4x8
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