Wednesday Action

7/26/2012 9:38:05 AM -

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Wednesday Action

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Wed am 1 hour stepmill


Most were deloading so I got the prowler out and did a couple of laps.
-1 lap with 35lb per arm
-1 lap with 45lb and 35lb on each arm

The 2nd was awful with 30 to 40 steps march then actve rest walk. Usually I can plant the whole foot to drive off but after the 1st and 2nd push on this lap, I had to go to the ball of the foot with each push on. I try different steps and plants with long strides and shorter strides so as a little tidbit, if you are wanted to do some extra quad work, take longer strides pulling the leg up underneath you(instead of outward strides)and plant the whole foot and drive. Lights up the quads good. It will take a heavier prowler push to light them up.

I have made a huge drinking cup out of the cup holder off a water cooler. It is about 2 feet long. I filled it up with ice water afterwards and sat in the rocking chair for 45 mins at the gym. Mostly zoning out and trying to recover. The prowler sucked more out of me then I thought.

Spud

Postins...

7/24/2012 10:10:39 AM -


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Monday

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Monday cardio 1 hour stepmill





Training pm

-Monster band pull apart for 1 min lying on bench 4x1 min

-1 arm rows with green band and using stump strap as handle. 4x20 per arm

-Floor press. 225x3x2,275x2,315x2,365x2,405x2,455x2,495xmiss at top, 405x5,

-275x15x2 close grip

-dips with ezloaders. 10 reps each set. 2 chains, 4 chains, 6 chains, 8 chains



Thursday or Friday. I will concentrate more on the pull side with back work and less press work.






7/22/2012 8:24:38 AM -


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Saturday

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Sunday cardio 9 laps sled





Saturday

-3x10 rev hypers to warm up.

-Pulled off 4 inch blocks again. This time adding chains each set. Work was raw sumo to start then conventional to finish. Hook grip again

Sumo:405x1 wtih 4 chains,x1 8 chains,x1 12 chains, x3 with 16 chains.

Conventional:405x3 with 10 chains, x3 with 16 chains

-3x10 rev hyper to finish



Pleased with hook grip again today. Nothing popped loose.Top end conservative number was 640lb with the chains. Start off the bottom is smoother with the hook grip so I am staying in position better. Able to keep my head neutral or slightly up with the hook. If I had to guess, when the hook has me in the right position(instead of having to turn the hand under over from the start) it makes a 10% to 15% in my deadlift ease or not. Currently about 243lb decently solid.








7/21/2012 8:06:46 AM -


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Friday

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Sat am cardio 30 mins stepmill with 24 mins intervals





Friday



-seated row forever 15x10

=one arm underhand row 5x10

=lying bench pull apart with 60 sec holds 4 rounds

-fat bar curls 4x10

-jm press with chains. added a chain each setx10 reps ending with 8 chains per side

-2 sets dips with chainx10






7/19/2012 9:32:00 AM -


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Thursday

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Wed am 1 hour stepmill



Rolled Wed to THur am. Not great, but got some raw squats in. Used buffalo bar and close stance 325x5,375x5,415x5,465x5,505x5,595x1



Left a couple more reps on the 595. Wanted to save a bit for Saturday. Hopefully, the shit won't continue to hit the fan as much as it has lately. Working on alot reorganizing the businesses. Some thing are working and alot are not. MOstly people related. I feel like a angry teenager most of the time frustrated trying to figure out life. But at least I got some decent squats in today.,

Lots of log catching up

7/17/2012 9:53:04 AM -

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Monday

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Monday am cardio, 1 hour stepmill

Training
-Warmed up with super fat rope standing pulls 10x10
-Overhead tricep ext light 5x10
-Standing ab pulldowns 5x10
-Short green band reverse band presses. Raw with 2 softees 345x3,395x3, 455x3,525x3,575x2, sling shot last two615x1,665x0
-close grip off 3 softess 335x5,385x5,435x5
-Tried to hold 705 for some time but upper was cashed and I could not focus so it was there for a sec then right down.

7/14/2012 3:28:48 PM -

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Saturday

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Sat am 30 mins stepmills, 2 mins intervals with 1 min off, 8 intervals total

Training
-pulled raw sumo with weights off 4 inch blocks using hook grip. 405x3x2,495x3,585x1,675x1pr hook grip,725x0grip,585x5pr hook grip
-back to close stance for 405x5,495x5
-GHR 3x8

Surpised from where the day started as I was not feeling it at all. But once it got going it turned out good.

7/12/2012 4:23:37 PM -

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This week so far

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MOnday and Wednesday 1 hour per stepmill

Monday turned into Tues day Morn
-10 sets seated row moving up each set and pretty much nonstop
-goal was 25 sets presses with dumbells going 5 setsx10 with 10 to 15 sec rest per set at a weight then moving up. 35lb,55lb,70lb,80lb,100lb
- super fat spud rope push down 20reps setsx10sets moving up in weight each set
-hammer curls 4setsx25 reps

Wednesday
-Buffalo bar squat with briefs off box with 4 chains per side. 415x5,505x3,595x3,645x3,505x3
-Leg press medium stance 4 to 6 set of 10
-rev hypers 4x15

Thursday am.
-10x10 assited pullup
-standing band pull with fat tricep strap 10x10 mixed with 10x10 barbell row.
-over head band tricep ext 10x20 reps
-straight green band pushdown 10x10
-side raises mixed with barbell front raises. started at 10lb,12.5,15,20,25,30,35,40,45,50x10 on sides and barbell with 25lbeach side.

7/9/2012 12:47:29 PM -

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Last week.

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MOnday, wed and Friday 1 hour sled, Sat 3 laps prowler with 70lbs, Sunday 10 laps sled

Monday
-Fat bar raw with softees, worked upto 395lbx3x2
-log clean and press 4x10(painfully and suck ass cracklin)
-incline press 275x10x3 sets

Wednesday
-Cambered bar with band over top of weights. Worked up to a suck ass 5 plates then back down for a cleaner set.
-rev hypers 4x10
-used front squat with low zervher handles hooked to bands. bands are strung across rack below knees. started with 1 bluex8, 1 blue and 1 greenx8, 2 blue x8, 2 blue and 1 greenx8


THursday
Hammer row 5x10
chest row 5x10,
rpe pulls to chest 5x10
Ran the kb rack with rowsx5 per weight(8 sets total0
-Log press again 4x8 suck ass
-swiss bar. did 1 set closex5 and 1 set widex5. End work 275lbx5 setsx 10 reps per set

Saturday
-Dale and da guys were doing the vogephols again so i opted out as my back was jacked up from wed. so it was
-close stance leg press loaded up for 3x8
-rev hypers 4x10
-sissy squat machine with low setting. at bottom pulled up feet then drove back down for stretch then quick contrraction. worked up ot holdlb plate x8

A minute to catch up!

7/1/2012 11:05:45 AM -

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Thursday and Saturday

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Friday 9 laps sled, Saturday 30 mins stepmill with intervals, Sunday 9 laps sled in the blazing heat and humidity.

THursday
-Blast straps bw rows 5x10
-Plate rows 100lbx10, 145lbx10,200lbx10, 245lbx8, 300lbx8. Balancing act with this one.
-plate press 100lbx20,145lbx15m,200lbx10m,245lbx10, used rolling thunder pipe to hold them together.
-we got a green band that is double in length then normal to use so I did a couple of exercises with it.
-Push downs 5x10
-one arm high position flye 4x10 per arm
-something for shoulders but can't remember


Saturday
-conventional deads with hook grip 405x3,495x1,545x1,585x1,635x1ish(got to top with it and locked out but it popped lose right away), 495x3
-This is still a hook grip pr so I am not disappointed with it at all.
-4x15 rev hypers
-1x10 belt squat with rolling thunder with 400lb on it.

6/28/2012 10:42:33 AM -

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Wednesday

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Wed am 1 hour cardio



Training
-Briefs with straight bar free squats. work sets, 505x3,595x3,685x3,775x3,905x1-ish 3/4 squat. 725x5.
Had not gone over 900 in free weight in several years. I thought sure let's give it a ride. Pick was suck,started vibrating like the old man and it would not slow down so I came back up with it. OVer all not awful but very ugly.
-rev hyper 1x15,1x10 with green band around upper back, 1x10 with 1 blue same way, 1x10 with 2 blues same way. THis was dale's idea so he gets it named dalecompress. The band around the upper back does a couple of things-forces a longer decompress at the bottom and 2/ you have to contract harder on the concentric end of it.

6/26/2012 9:13:24 AM -

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MOnday

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Monday 1 hour stepmill

Monday Night
-Bench raw with 2 softees 315x3,365x3,405x3. to chest no pads 405x4, was looking for 5 but ran out of gas and pushed the 4th rep over my face cashing out my tris and shoulders
-dips 4x15
-used rev hyper handles with feet on pendulumfor assisted pullups
-one arm farmer's dumbell row 3x8 per arm
-turkish get ups with 25lb 3x3 per side
-45lb plate rsise 2x25

6/25/2012 8:19:51 AM -

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Friday and Saturday

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Friday and Sautrday 30 mins stepmill each with 2 min warm up, 26 mins of intervals and 2 minutes cooldown, Sunday 15 laps sled

Firday Training
-3 back to warm up. chest supported row, assisted pullup and standing pulls to chest using spud inc handles. 5 rounds 10 reps each.
-incline worked up to 275x8x3
-front raise/side raise dumbells combo 8 reps each way worked up to 35lb(4 sets)
-green bands flyes 5x12

Saturday
-gms with cambered bar off straps. work sets 415x3,465x3,505x3,555x3
-front squats with harness off box. 275,315,365,405x3 reps each
-reverse lunges using bodymasters squat 3 x8 per leg with pause at bottom.

6/21/2012 8:45:32 AM -

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Wednesday

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Mon and Wed 1 hour each stepmill

Missed Monday to some normal employee bs so the day was shot and the brain was too drained to really do much plus the wife wanted to destress with early in the week mexican.

Wednesday night
-warmed up with rev hypers 4x12
-low (medium/close) stance box squats with ssb lowering the box with each set. 325x3x2,375x3x2,415x3x4,
- usedCambered bar on back raises barx8, 25lbx8,35lb each sidex8x2
-rev hyper 4x12.

THe cambered bar back raises were a new one for dale, charles and mike. So there backs were lit up and mike walked out like he had to poop.

6/17/2012 9:04:11 AM -

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Friday and Saturday

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Doing some interval work and cutting the time on the stepmill so
-Friday 30 mins with 3 min warm then 2 min on 1 off(well cut the pace is half), 3 on 2 off, 4 on 3 off abd 5 on 4 off, 2 on 1 off
-Saturday 30 mins with 3min warms with 13 one minute on, one min half pace, 2 min cool down
-Sunday 10 laps regular sled

Friday upper
-Band pull aparts with lying incline dumbell rows , 6 sets with 15 band reps and 8 dumbell rows
-Floor press worked up to 275x5x5
-Dumbell flyes worked up to 70lbx8(5 sets total)
-100lb plate tricep extension(almost like a pull over but a tri ext instead) 4x10
-Standing pulls to chest rotating 3 bar placements-high neck, top of chest, top of abs. Each one 10 reps x 10 sets non stops
-Tricap pushdowns the same way 10 reps per set with 3 different grips nonstop for 100 reps

Meetings from 130 to 430, yeah!!!


Saturday lower
-rdls work sets 405x3x2,455x3x2,495x3x2,555x3, 585x3
-reverse hyper 4 setsx15 reps
-foam rolled hips and quads before starting
-Was still beat up from Wed so canned it there.

No meetings, yeah!!! Watched Prometheus. I like sci fi horror alot and this movie was pretty good. It is sort of a prequel to the Alien movies I hear but it does give you some backround to those stories, sort of. Anyhow it was dark, I had popcorn and coke zero and no phones!

6/14/2012 8:50:38 AM -

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Wednesday

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Wed am 1 hour stepmill


Wed pm
-Rev hypers to warm up 3x15
-one leg press with 8 on left, 6 on right. Started with one 45 on one side for a set, then added 1 45lb for a set,etc(7 work sets total non stop. Good warm up for the squat.
-box squat with briefs. 505x3x2,555x2,3,595x2,3x4
-rack pulls raw at knees 495x3,585x3x2
-Rev hypers 3x15

Decent for not squatting in a couple of weeks.

AC is out at the house and has been for 3 days now. THe fan blade broke off and locked up the motor. This has happened a couple times as out ac is a older unit and I am too cheap ass to get a new one. It will have to really be on its last death bed where I can't strap some electric cords to it and bring it back to life. Anyhow as you know it is hot in sc during the summer and the last two times this happened I was doing the bb thing so everything pissed me off and before that 300 fat guys who was also pissed off at everything that required being uncomfortable. As we wait on parts for it, which should be today, the hotness has not bothered me much this time. It is on bake at 350degrees in the house but with the fans on me it is not so awful. THe wife told me this along time ago that I could wrap a ice pack in a towel and put it on me tummy and that would help out. Of course, to mess with her, I yell, "there is no f in way that is going to work" She gives me some crap, well s#*t, really and I laugh because nothing is better then aggravting the piss out of your ole lady, except yelling at old cat which gets her even more riled up. She goes to be aggitated at me which is very very normal at the house so I figure what the hell,let me see if this really works so I get the ice pack, wrap it up, put my ear plugs in(cause 9 cats and dog make a shit ton of noise,all night!, then strap on the cpap machine and hit the hay. With the fan rollling on you and the ice pack freezing the belly I fall out quickly. I wake up 3 hours later with the ice pack warm as pee and sweat soaked matress. I get another ice pack and go back to sleep cause it works. I tell her the next day that it helped and you know when they win one they are going to rub it back on you and she does. She says I am doing my tiny victory dance right now! I laugh and plot my revenge, well not really..Hopefully it will be done today, running out of ice packs..

Straining and Training...

6/12/2012 10:03:06 AM -

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Monday

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-Lat assassin with 3 handles did 5 rounds using each handle of 10 reps so 15 sets total
-doubled up mini band seated overhead press off pins working up to 45lb on each side for 5 reps
-doubled up purple band bench off two softees worked up to 275x3.
-3 board close grip with 185lb and purples doublked up for 3 x5
-grey short band with stump straps doing overhead tricep extensions 3 setsx10, added short mini foe a set of 10, added short moster mini for a set of 10
-bend over blue band row. band is slip knotted on monolift and just row to mid stomach area 4x10

6/11/2012 9:01:44 AM -

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Friday Mix and White Water Rafting

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Monday stepmill 1 hour

Had a cool weekend whitewater rafting and zip lining. I had never done either before and was informed I had no choice in whether I wanted to go or notas the trip was already paid for. I would not have bailed anyway on this as the trip was mainly for the wife's pappy's birthday and his twin sister. The zip line was Friday afternoon. The first hour is spent learning the basics then off we go. The first few zips I was scared to tell you the truth but after that it was just fun. There were 14 zips in all with the last ending up as a race against whoenver is willing. I took off alittle before her dad did as I jumped the gun. I layed back alittle and played some on the last one and when I looked over he caught me and beat me. The ropes course scared me the most though with one being 4 by 4s attached at 45 degree angles. I had no idea on this one and almost chickened out till i saw the dude cross it by stepping in the middle of each 4 by 4 which made it much easeir then I thought it would be. THe second was a foot wide walk which was not bad. THe last one was 3 or 4 steps together then a big 2 to 3 foot gap you had to lunge over. This was the suck ass one but they had ropes hanging to grab onto. I made it 3/4 of the way through then misstepped but yanked myself back up with the rope. Awesome grip!.

THe rafting was ALOT more work then I thought it would be. Me and the da wife ended up walking our rafts down to the river and back up at the end with each walk being about a 1/4 mile. You basically hold it up with your head the whole time. I was breathing heavy on both ways and they kept wanting(the guides) to help us out and we yelled,"we don't need no help!" They were pretty inpressed we went both ways downhill then back uphill with the rafts with no rest.

The trip itself was fun. I think we got caught on pretty much every rapid. The main one called Bull's Sleuth, was the worst one I thought as we got caught on a huge rock at the top of the rapid which then drops straight down. The only way off was for everyone to move forward which put her dad and aunt inthe very front and us in the middle. It was then hippty hoppty time and we had to bounce our way off. When we finally got off it was straight down. Her dad was suppose to padddle hard to keep us going through to the right but the drop almost threw him out. We have a great picture of me grabbing him before he almost fell out! After that it was gravy but still lots of rocks catching us!.

Training on Friday was this:
-4 heavy laps sled drag
-Machine press 10 setsx15 reps
-10 sets of rows
-6 sets of 10 reps clean and press
-one arm side raises 6 setsx8 reps non stop
-floor press circuit 16kgx15 reps, 24kgx12 reps, 32kgx8x 4 rounds.

6/7/2012 3:41:35 PM -

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Thursday Lower.

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Thursday at 4 am 1 hour stepmill

The wife went out of town to see Neil Diamond in Atlanta so I had to skip Wed training so I could be on old cat death watch duty. Her black cat named Oatmeal who is 16 years old and diabetic(not fat but pancreas that does not work)needs alot of daily attention with insulin and constant feeding. This means I had to be watchful. This is way more stressful then I thought it would be. Normally it is just keep feeding his ass and give him some insulin every once in awhile, but right before she leaves his sugar crashes so that means I have to watch this dude alot more carefully. Of course, he(the cat) knows this and takes full advantage of this by acting like is even more hungry then usual. My motto is: "he aint going down on my shift", so this little bastard gets like 12 cans of food over the course of the night. He is fine anbd perky today and I am tired of opening cans of food but hey you know the motto! Not on my shift!So long story short I had to train this morning and this is what it be:

-Standing abs 5x10 with neutral grip close handle
-Tookk the rolling thunder (plare holder with a hook at the top and a stump strap threaded through the hook). Then set up 2 benches to stand on and did RDLish deads
8 reps 3.5 plate,4 plate, 5 plates
6 reps 6 plates,7 plates, 7 plates and 2 quarters
-Super setted the stump pulls with assisted pistols set up this ways. Monster multi strap with 4 or 5 chains on each side. Kept adding chains for 3 more sets with reps of 6 on the left leg(my torn quad tendon leg) and 5 on the right side
-Reverse hypers 4x12
-Stabilty ball ghs 4x12

6/5/2012 2:50:51 PM -

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Monday

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-12 sets of pulldowns with regular bar for 8 reps each set going up each set.
-mini band scare crow 5x8
-green band pushdowns 5x25
dumbell presses on slight incline 35,65,85,105x10 per set. 125lbx10x3
-green band pushups off push up bars 4x10
-slip knotted blue bands on power rack and did iron crosses for 5 to 6 reps per set.

What is surprising is that all the shoulder stuff like flyes I like now and the pressing I don't like as much.

/4/2012 10:46:53 AM -

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Saturday

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Friday 10 laps sled, Saturday and Monday 1 hour stepmill each.

-leg press off pins for 2nd week. sets of 8 for 6 or 7 sets
-raw conv deads worked up to 495x3x2
-rev hypers 4x10

No cardio Sunday as we went to the APF Senior Nationals as Dale, Barry and Desi were competing. Lots of great lifting there and watching Dave Hoff smash weights without alot of effort was a awesome site to watch. He had a great day so congrats to him.

Desi was the only one of our guys to survive the whole meet so congrats to him. Dale got a nice 955 opener in and a couple of solid 1025lbs, one miss on depth and one on falling back at the top. He will get them next time.

No shenagans this time as the meet was only a couple hours from the house and I had to work Monday although there were some temptations to stay and check out the Myrtle Beach nightlife.

Some training and the Masters Nationals.

5/31/2012 10:30:48 AM -

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Thursday Am Upper and Dirty Brown Brown

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Wed am cardio. 1 hour stepmill interrupted 3 times by crazy employees wife calling me at 445am, 505am and 515am. I did not know who it was at first until I was in the shower on the 515am when it rang for 12 or 15 rings before I got to it. At first I thought it was a client who calling to say she was not going to be there which I had figured out already, but it turned out to ba a employees' wife looking for her husband which I have no idea about.

Thur am upper. With the holiday and flying in on Monday, I did no uppper work and Wed was a crap day so nothing go done there either and so it was Thur am
-Started with some machine pulls using the two handles, one for 10 reps and the other for 5-8 supersetted. 8 rounds.
-Bench Press by 8s, 135,165,195,225,255,305,315
-Incline dumbells presses 50lbx25 supersetted with standing one arm dumbell raises x 20 per arm. 5 rounds
-dips with sling shot for 80 straight then 20 more.
-took sling off and did 1 set to failure.

The Masters Nationals turned into a giant suck fest for Mike and Rick with both bombing out. The meet itself is always good as Garry Franks always has a good show. Not really much to talk about there.Lots of good people there and it was fun talking to everyone. Now the drinking, that is another story.

Pretty much everyone wanted to drown out the awful day of their lifting. We always have the manadatory bottles of Captain Morgan and this time we rolled out the Black Label version. Our Daschall Hamlett scholar bomb out RIck only drinks from the bottles with corks in them. I think it is easier to put the cork in when you are drunk then the screw top is his real reasoning.

Drinking began immediately post Mike bombing on the bench. I procurred one of their pedialyte bottles as it was no long in need for the meet and mixed one of many Capt'in drinks with a alcohol ratio of 3 parts rum and 1 part diet coke which pretty much melts in the rum.

THe only thing on tv all weekend was women's softball and being that they were women in most cases we watched and commented as men do. After killing enough time about large booty's and questionable genders it was off to dinner. We invited a couple of chaps from Detroit to go with us to eat but I don't remember if I warned them of anything else that might happen.

Honestly dinner was sort of blur as the rum and beer smashed my brain cells quickly. It was apparent though that our restaurant of choice had its own choice of wait staff. The only problem with this was whether we would find a strip club of our liking. In Baton Rouge, not much is open on Sunday but ONE place was and our waiter was nice enough to give us a addy. The name of the clus was.... Kittens a black strip club. I don't really care either way as it is a strip club to go to when you are outof town.

Now, Detroit Dudes go with us and I know they have no idea what I will get anyone into but the first thing is when we walked in the door and it was like Animal House when the white kids walk in the black club and the music stops and everyone stares. We plop down by the stage which is tiny and right there in your face level so you don't miss anything. At first it is alittle akward and nobody really comes by to wait on us but we are staying and that changes when the cash comes out. Then we have girls in our laps and drinks on the table.

Since the entertainment ws so close it was easy to have some fun. I got alot of ones and began wading them up and throwing them onto the stage. I then remember thinking I liked the rainmaker idea andjust began throwing a buncg of dollars onstage like a video. I also turned from the stage and threw some over my shoulder like I was wishing for luck. I am not sure why I did this. I also had some terrible dance I did but only bits of that are coming back. All in all this made up for some of the bad day for the guys who enjoyed the entertainment.

Spud

5/26/2012 8:13:14 AM -

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Friday work before heading to Masters Nationals.

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Saturday 10 laps sleds



Friday Double up

-Upper session 1
-close grip lat pulls 8x10
-band push downs green for 5 reps and purplr for 20 reps x 2 supersets x 5 rounds
-one arm curls working up to 65x6 per arm from 20lb
-hammer one arm alternating press worked up to 2.5 plates per side with a 15 sec hold on the left side at the end of each set for 3 sets
-pec cable flyes 7x10

Lower session 2
-All prowler 3 laps descending weight each set.
-Lap 1 70lb per arm. 30 sec shove with 30 sec recovery walk.
-Lap 2 45lb per arm. 45 sec shove with 45 sec walk
-Lap 3 25ln per arm with 60 sec shove, 60 sec walk.


Rick and Mike are doing the Masters this weekend so I am heading to Baton Rouge to help out and bs with everyone. Looking forward to some fun and hopefully a stury or two when I get back.

Wednesday Night

5/24/2012 9:32:48 AM -

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Wednesday Raw Stuff

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Wed 1 hour step mill


Wed pm
-rev hypers 3x12
-standing ab pulldowns 4x12
-leg press close stance resting weight on pins each rep. 6x8 really good warmup.
-squat raw with 1 raw(used knee wraps so only 1 raw) 415x2,465x2,505x2,555x2,595x2
-two hand kb swings worked up to 106lbx10x2
sets