Tuesday stepper 30 mins
Monday Training-raw board and softy pad work. 365x3/3b, 405x3/2b,455x3/1b, 495x2x4sets and 495x3 with the softy pad.(it is a 1 and half fot pad that completely gives but it makes me feel better and i focus more then just straight to the chest)
-tricep pressdown using the smith machine and a monster and a mini doubled over the top of the smith machine 4 or 5 sets
-then I sat on the floor and did pulldowns to the chest in the smith machine with the same bands 4 sets
-rear delts and curls on the seated row using the upperbody strap 3 each.
Spud
Tuesday, April 21, 2009
Monday, April 20, 2009
Several Training Posts.
Saturday
Sat-no cardio
Sunday 1 hour stepmill
Monday 30 mins stepmill
Terrible day squatting is about all I can say. I gorged on Friday night on doughnuts and chocolate and did no cardio on Saturday morning. The gorging has helped me to have a better day training in the past and I thought it would be the same here. The plan was to do a couple of singles with the suit on at 1000 plus. This was not to be. I warmed up good and took my time. I worked up to 775x1 with briefs on and then suited for 865x1 with the straps down. I then jumped straight to 1005.I made three single attempts with it. Each rep was extremely hard to get out of the rack. The first one was barely a quarter squat so. The secnod was better and litlle deeper but I picked it up too high on my trap. The third was was much better and came up fast. Still high though.
-3 sets of rev hyper
-300lb chain 1/3mile for punishment
My suits need some tightening here and there but I will have to ride with them one more week and then deload. I have to go to the Master's Nationals in two weeks to help the guys out so I will be
Wednesday and Thursday
Wednewday cardio-30 mins stepper
Thursday 30 minis stepmill
Friday 1 hour stepmill
Wed Training
-Speed somewhat pulls off floor raw. 495x5,545x5x3 sets all with hook gripNot much to say on this. Some good, some bad
.-Rev hyper 4x10
-One legged assisted pistols 3x8 per leg
-4 sets leg extensions
Thursday pump work
-3 sets hangin abs
-3 sets of dumbell obliques
-slight incline dumbells presses 65sx20,80sx20,105sx20,125sx25
-rollin dumbell triceps 65sx10x5 sets then one set for 20 reps-ez curls for 3sets-cable curls 3 sets
-seated rows using reb hyper with band attached for weight and used upper body strap to pull with.
Monday Night of a thousand shirt changes
With no cardio and good eating all day long, I went into training thinking I would have a good day. Well, it was not. My 56 is not fitting on the sleeves with the arms jacked so I had to just pull it on. The sleeves are alittle long and slide down the first set of 635x1/two board.I had a bunch of elobow pain so I decided to go up to a 58. I slid on easier butis too loose in the chest plate. I got 725x1/one board but not like I would like. Not happy, I pulled the 58 off and went back to a 56 and did 725x1/1board harder then the first one. I went one more with a soft pad at 725 and sort of got it so I don't really count it.
THen I decided to do some 4 board with the shirt on and that sucked too 675x1 and some piece reps with a closer grip. Waited a second and tried 600 with the pinky on the ring for 3 I think but I was toast way before this. So I pulled the shirt off and did 405x11 off the softy pad. I am having some of the same problems I had in the past with heavier weights and lockouts so I have to find out how to fix them. Weight is holding at 245 still.
Tuesday-back to the cardio grind with 30mins on the stepmill.
Spud
Sat-no cardio
Sunday 1 hour stepmill
Monday 30 mins stepmill
Terrible day squatting is about all I can say. I gorged on Friday night on doughnuts and chocolate and did no cardio on Saturday morning. The gorging has helped me to have a better day training in the past and I thought it would be the same here. The plan was to do a couple of singles with the suit on at 1000 plus. This was not to be. I warmed up good and took my time. I worked up to 775x1 with briefs on and then suited for 865x1 with the straps down. I then jumped straight to 1005.I made three single attempts with it. Each rep was extremely hard to get out of the rack. The first one was barely a quarter squat so. The secnod was better and litlle deeper but I picked it up too high on my trap. The third was was much better and came up fast. Still high though.
-3 sets of rev hyper
-300lb chain 1/3mile for punishment
My suits need some tightening here and there but I will have to ride with them one more week and then deload. I have to go to the Master's Nationals in two weeks to help the guys out so I will be
Wednesday and Thursday
Wednewday cardio-30 mins stepper
Thursday 30 minis stepmill
Friday 1 hour stepmill
Wed Training
-Speed somewhat pulls off floor raw. 495x5,545x5x3 sets all with hook gripNot much to say on this. Some good, some bad
.-Rev hyper 4x10
-One legged assisted pistols 3x8 per leg
-4 sets leg extensions
Thursday pump work
-3 sets hangin abs
-3 sets of dumbell obliques
-slight incline dumbells presses 65sx20,80sx20,105sx20,125sx25
-rollin dumbell triceps 65sx10x5 sets then one set for 20 reps-ez curls for 3sets-cable curls 3 sets
-seated rows using reb hyper with band attached for weight and used upper body strap to pull with.
Monday Night of a thousand shirt changes
With no cardio and good eating all day long, I went into training thinking I would have a good day. Well, it was not. My 56 is not fitting on the sleeves with the arms jacked so I had to just pull it on. The sleeves are alittle long and slide down the first set of 635x1/two board.I had a bunch of elobow pain so I decided to go up to a 58. I slid on easier butis too loose in the chest plate. I got 725x1/one board but not like I would like. Not happy, I pulled the 58 off and went back to a 56 and did 725x1/1board harder then the first one. I went one more with a soft pad at 725 and sort of got it so I don't really count it.
THen I decided to do some 4 board with the shirt on and that sucked too 675x1 and some piece reps with a closer grip. Waited a second and tried 600 with the pinky on the ring for 3 I think but I was toast way before this. So I pulled the shirt off and did 405x11 off the softy pad. I am having some of the same problems I had in the past with heavier weights and lockouts so I have to find out how to fix them. Weight is holding at 245 still.
Tuesday-back to the cardio grind with 30mins on the stepmill.
Spud
Monday, April 13, 2009
Wed and Saturday.
Wednesday and Saturday
Wednesday 30mins stepmill
Thursday 30 mins stepmill
Friday NO cardio
Saturday 45 mins stepmill
Sunday 1 hour stepmill
Monday No cardio
Wed Training-Beat up and planned on squatting on Saturday so I just did a couple thuings
-Chain drag around the gym
-rev hyper 4x20
-Long ab strap 6x10
Thursday-Too much stuff going on to do my pump up thing and Friday I had to go to Savannah to check on another business venture I am getting into like I need somethng else to do. Saturday Training -Squats full gear. I got a 56 ace suit in to use and I thought it would be tough to go on but it went up decent. I will have to get a few minor adjustment to it. I worded up to 725 in briefs, then suit straps down for 865x1, Straps up for 955x1x2 sets. The first one was terrible. This was the first time in a suit since the...you know..complete shredding of my quad tendon two years ago. It came up bad and was just bad all around. I followed none of basics and got too hyped. I sat down composed myself and thougth about what I was doing wrong. The second one I came back calm and just did the work. Smooth and fast this time. Alittle high but I will take it. Next week I will go up and try some bigger numbers.
Rev hyper 1x50
Punchin the clock
Spud
Wednesday 30mins stepmill
Thursday 30 mins stepmill
Friday NO cardio
Saturday 45 mins stepmill
Sunday 1 hour stepmill
Monday No cardio
Wed Training-Beat up and planned on squatting on Saturday so I just did a couple thuings
-Chain drag around the gym
-rev hyper 4x20
-Long ab strap 6x10
Thursday-Too much stuff going on to do my pump up thing and Friday I had to go to Savannah to check on another business venture I am getting into like I need somethng else to do. Saturday Training -Squats full gear. I got a 56 ace suit in to use and I thought it would be tough to go on but it went up decent. I will have to get a few minor adjustment to it. I worded up to 725 in briefs, then suit straps down for 865x1, Straps up for 955x1x2 sets. The first one was terrible. This was the first time in a suit since the...you know..complete shredding of my quad tendon two years ago. It came up bad and was just bad all around. I followed none of basics and got too hyped. I sat down composed myself and thougth about what I was doing wrong. The second one I came back calm and just did the work. Smooth and fast this time. Alittle high but I will take it. Next week I will go up and try some bigger numbers.
Rev hyper 1x50
Punchin the clock
Spud
Friday, April 3, 2009
Wednesday and Thursday
Wednesday 30mins stepmill
Thursday 30 mins stepmill
friday 30 mins stepmill
Wednesday training-2nd week of brief work. Same sort of patterm as last week, just alitte more volume. 725x5, 810x3,905x3(knee wraps),810x5(knee wraps)
-Rev hypers 4x12
The squatting went well. Most were alittle Spud high but 2 out of 3 on the 905 and 3 out 5 on the last set of 810 were good. This matched my best brief onlys when i weighed 285-300lb. I am still having some set up issues out of the rack and abs not being tight and pushed out at the start but it is getting better. I have a new ACE suit i will throw on in a couple of weeks to see what is going on. Hopefully, I will get some of the kinks worked out when I start this.
Thursday Pump
-Spud Inc Long ab strap pulldowns 5x10
-Fat handle v grip 8 sets of pulldowns
-blue band pushdowns 4x25 supered with cybex curls 4x20
-Cable sides and fronts supered together for 4x20 each exercise
-banded Shoulder press addind a band each set. 4 or 5 sets ending with 5 reps on the last couple of sets.
On a side note, Dale, one of the SCB team hit his first grand Wednesday night. Very proud of this kid. Nice work Dale
Too tired to write
Spud
Thursday 30 mins stepmill
friday 30 mins stepmill
Wednesday training-2nd week of brief work. Same sort of patterm as last week, just alitte more volume. 725x5, 810x3,905x3(knee wraps),810x5(knee wraps)
-Rev hypers 4x12
The squatting went well. Most were alittle Spud high but 2 out of 3 on the 905 and 3 out 5 on the last set of 810 were good. This matched my best brief onlys when i weighed 285-300lb. I am still having some set up issues out of the rack and abs not being tight and pushed out at the start but it is getting better. I have a new ACE suit i will throw on in a couple of weeks to see what is going on. Hopefully, I will get some of the kinks worked out when I start this.
Thursday Pump
-Spud Inc Long ab strap pulldowns 5x10
-Fat handle v grip 8 sets of pulldowns
-blue band pushdowns 4x25 supered with cybex curls 4x20
-Cable sides and fronts supered together for 4x20 each exercise
-banded Shoulder press addind a band each set. 4 or 5 sets ending with 5 reps on the last couple of sets.
On a side note, Dale, one of the SCB team hit his first grand Wednesday night. Very proud of this kid. Nice work Dale
Too tired to write
Spud
Tuesday, March 31, 2009
Monday
After traveling all weekend for Tatty's wedding in Florida, I could not raise the mustard to get up and do cardio on Monday. It was a good trip and everyone seemed very happy. The wedding was quick adn they wrote there own vows. Tatty got emotional and had to stop for a couple of times. I was seated in the back saying, Gametime son. Get it right. Just loud enough for Sue to yell at me. That guy who justs says the wrongest things was wide open for most of the cermony. We got seated at tables for the reception with a few people we did not know. This is always akward until a few beers get down. One of Tatty's friends sat bedside Sue. He is a little fellow and to my right was a volumptous lady named Laurie. We found out alot about her after a few glasses of wine some funny and some that should have been kept to herself.. First she play Roller Derby and apparently there are alot of lesbians in this sport. She not being a lesbian picked a name that would immediately let them know where she stood. That name was Fonda Peters. This was the highlight. This and little Seanie thinking he was going to work Miss Fonda Peters. He came up to about big boob height on her(Kinda like the giant chick at the end of Dude, Where's my car). I asked if she forearmed him to death that I be able to watch. A couple of times she left to smoke and he scooted out right after her. The second time he did not return to the table so I went out to check on him. He was unscathed but still up to the challenge. It was about 6th beer o'clock for me and Sue said it was time to go. Anymore beers and we would not have left for 3 hours. We said goodnight to the new couple and off we went for hibernation in the hotel and 10 hours of sleep.
Training-I was not feeling the shirt again or any pressing at all so I did somemore raw work. I had a better night last week but that was last week and not now. -405x3/3board,495x3/2board, 545xmiss/one board,405x8/softy pad,405x9/softy pad, 495x1/softy pad, 405x10/softy pad
-3 set of 8 jumpy spud pullups with neutral grip.
Tuesday 30 mins stepmill
The bell will not toll until next year when it is Dalen's turn
Spud
Training-I was not feeling the shirt again or any pressing at all so I did somemore raw work. I had a better night last week but that was last week and not now. -405x3/3board,495x3/2board, 545xmiss/one board,405x8/softy pad,405x9/softy pad, 495x1/softy pad, 405x10/softy pad
-3 set of 8 jumpy spud pullups with neutral grip.
Tuesday 30 mins stepmill
The bell will not toll until next year when it is Dalen's turn
Spud
Friday, March 27, 2009
Wednesday and Thursday
Wednesday 30 mins stepper
Thursday 30 mins stepmill
Friday 30 mins stepmill
Training -I have to go to my son Fatty Tatty's wedding Saturday so we had to change the squat to Wed. The other guys suited and I did a free squat with briefs only(russian sort of)Started with 700x5,750x3,800x3 w/knee wraps, 855x3 w knee wraps. Most were normal Spud depth but a couple of the 850 were good. I have not had any really heavy regualr weight on the back so I was very pleased with the effort.
-Rev hypers 4x10
-Ab work 3x8
Thursday Training-All pump up stuff. 4 rounds of rope pushdown and rop curls x25 reps and mixed with hanging abs x8 per set-Standing rows with ropes 4 roundsx25 reps-Band chest flyes 4x20(purple)-Purple band standing rotators foe 4x20
Jar Jar Gump went out and broke my chain record(300lb chain pulled 1/3 mile with a upper body strap) by 20 seconds or so at 9 min 41 secs. I had loaded up on a new suped up Dirty(no product made here in columbia) and was still jacked so I went out and took my record back by 22 seconds with several stops. If I had to do it, I could probablly get it down to 8 min 30 or 8:45 but I doubt I will worry about that.It will give everyone something to strive for. I can't wait to see the look on Jar Jar's face when he is told I broke it already.
The main bet is with Jean Claude. He is a french lebanese engineer that has been coming to the gym for 10 plus years. He is thin and harry and has been wearing the same tank tops for 10 years as well. Ten years ago when we were doing 9 plus laps a week with the wheelbarrow(a plain one from Lowes with 250-300lb of rock in it), we thought we were tough guys. One day, Jean Claude started talking about it and showhow i challenged him on it. I said you will never get around the building(1/3 mile) without setting it down. The entire time I had done it, I had only made it around once without setting it down. Don was the only one who I had seen make it without putting it down. claude is weak and could barely box squat 250lb. so I thought this a easy challenge. I bet him 25 bucks he could not do it. Don and the Angry Troll jumped in and placed wagers on this bet. Jean Claude and all 165lbs on him accepted.
We got the wheelbarrow out for him. He grabbed it without chalking up and set off. Don put the 25bucks in his back pocket half hanging out and ran in front of him saying come on claude you can do it while slapping the 25bucks hanging out of his pocket. we all laughed and giggled. The first leg was uphill and claude did it no problem. No sagging, slippin or rejustments. The seond leg is a long uphill grade. His shoulders sagged some but still no readjusments. I thought he would put it down somewhere in here. He kept rollin' but you could see his fingers startin' to give some. I followed him to make sure it did not scrape the ground like the ref on Caddyshack at the end where he never took his eyes off the ball and all the explosions went off around him. The legs bobbed up and down about a inch or two from the ground. His face was contorted with pain as his forearms and hands cramped. As he round the last leg, I realized he was going to make it whether his arms fell off or not. We were all slient as he pulled the wheelbarrow to the finish line, stopped, looked at us(we looked like the three stooges), held it for a few more seconds and that was it. He then proceeded to lay on the pavement for 30 mins.
We all gathered our monies and gifts we put up still with astonishment. He lookded at us and said, "I do not want anything,Pacos." Beating you was my prize.
Back to the new bet. The chain is 300lb and you have to pull it around the 1/3 track around the gym and Claude has to pull it in less then 10mins. This all started after I pulled in in 10 mins the other week and then they started ragging him. The bet is up to 400 bucks or so. The first thing I said to the guys was my money is on Claude.
Never bet against the house
Spud
Thursday 30 mins stepmill
Friday 30 mins stepmill
Training -I have to go to my son Fatty Tatty's wedding Saturday so we had to change the squat to Wed. The other guys suited and I did a free squat with briefs only(russian sort of)Started with 700x5,750x3,800x3 w/knee wraps, 855x3 w knee wraps. Most were normal Spud depth but a couple of the 850 were good. I have not had any really heavy regualr weight on the back so I was very pleased with the effort.
-Rev hypers 4x10
-Ab work 3x8
Thursday Training-All pump up stuff. 4 rounds of rope pushdown and rop curls x25 reps and mixed with hanging abs x8 per set-Standing rows with ropes 4 roundsx25 reps-Band chest flyes 4x20(purple)-Purple band standing rotators foe 4x20
Jar Jar Gump went out and broke my chain record(300lb chain pulled 1/3 mile with a upper body strap) by 20 seconds or so at 9 min 41 secs. I had loaded up on a new suped up Dirty(no product made here in columbia) and was still jacked so I went out and took my record back by 22 seconds with several stops. If I had to do it, I could probablly get it down to 8 min 30 or 8:45 but I doubt I will worry about that.It will give everyone something to strive for. I can't wait to see the look on Jar Jar's face when he is told I broke it already.
The main bet is with Jean Claude. He is a french lebanese engineer that has been coming to the gym for 10 plus years. He is thin and harry and has been wearing the same tank tops for 10 years as well. Ten years ago when we were doing 9 plus laps a week with the wheelbarrow(a plain one from Lowes with 250-300lb of rock in it), we thought we were tough guys. One day, Jean Claude started talking about it and showhow i challenged him on it. I said you will never get around the building(1/3 mile) without setting it down. The entire time I had done it, I had only made it around once without setting it down. Don was the only one who I had seen make it without putting it down. claude is weak and could barely box squat 250lb. so I thought this a easy challenge. I bet him 25 bucks he could not do it. Don and the Angry Troll jumped in and placed wagers on this bet. Jean Claude and all 165lbs on him accepted.
We got the wheelbarrow out for him. He grabbed it without chalking up and set off. Don put the 25bucks in his back pocket half hanging out and ran in front of him saying come on claude you can do it while slapping the 25bucks hanging out of his pocket. we all laughed and giggled. The first leg was uphill and claude did it no problem. No sagging, slippin or rejustments. The seond leg is a long uphill grade. His shoulders sagged some but still no readjusments. I thought he would put it down somewhere in here. He kept rollin' but you could see his fingers startin' to give some. I followed him to make sure it did not scrape the ground like the ref on Caddyshack at the end where he never took his eyes off the ball and all the explosions went off around him. The legs bobbed up and down about a inch or two from the ground. His face was contorted with pain as his forearms and hands cramped. As he round the last leg, I realized he was going to make it whether his arms fell off or not. We were all slient as he pulled the wheelbarrow to the finish line, stopped, looked at us(we looked like the three stooges), held it for a few more seconds and that was it. He then proceeded to lay on the pavement for 30 mins.
We all gathered our monies and gifts we put up still with astonishment. He lookded at us and said, "I do not want anything,Pacos." Beating you was my prize.
Back to the new bet. The chain is 300lb and you have to pull it around the 1/3 track around the gym and Claude has to pull it in less then 10mins. This all started after I pulled in in 10 mins the other week and then they started ragging him. The bet is up to 400 bucks or so. The first thing I said to the guys was my money is on Claude.
Never bet against the house
Spud
Tuesday, March 24, 2009
Saturday and Monday
Friday Took off cardio
Saturday 45 hard on the stepmill
Sunday 40 mins stepper
MOnday 30 mins steppper
Tuesday 30 mins stepmill
Training(sat)-Just deload stuff. -Rev hypers 4x12-One legged back raise with two sets of chains-Suspension strap abs 4x10
Training(Monday)-Was suppose to be sort of a deload but since Fat Adam came by again it turned in a raw me day. Currently Fat Adam is 350 and I expect him to get 800 on the bench soon so me hates him right now. At my 245lb I have been struggling some on the bench just getting back to 5 bills raw for a single a couple of times. Very good night with:-315x5/4 board,405x3/3 board, 495x3/2 board, 545x1/1 board, then 495x3x2 sets with a soft foam pad which sank into my abs a couple of inches. -Military standing press 185x5or6x 3 sets.-Standing double blue band(one over each shoulder) pulldowns-Med grip neutral handle bar 4x6
Spud
Saturday 45 hard on the stepmill
Sunday 40 mins stepper
MOnday 30 mins steppper
Tuesday 30 mins stepmill
Training(sat)-Just deload stuff. -Rev hypers 4x12-One legged back raise with two sets of chains-Suspension strap abs 4x10
Training(Monday)-Was suppose to be sort of a deload but since Fat Adam came by again it turned in a raw me day. Currently Fat Adam is 350 and I expect him to get 800 on the bench soon so me hates him right now. At my 245lb I have been struggling some on the bench just getting back to 5 bills raw for a single a couple of times. Very good night with:-315x5/4 board,405x3/3 board, 495x3/2 board, 545x1/1 board, then 495x3x2 sets with a soft foam pad which sank into my abs a couple of inches. -Military standing press 185x5or6x 3 sets.-Standing double blue band(one over each shoulder) pulldowns-Med grip neutral handle bar 4x6
Spud
Subscribe to:
Posts (Atom)