9/21/2010 6:23:21 AM -
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Monday
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Friday 10 laps sled, saturday 3 laps prowler with 35lb per arm then 5 laps sled with 5 plate for 1 lap,4plates for 1 lap,3 plates for 1 lap, 2 plates for 1 lap, 2 plates backwards the 1 mile run,sunday 2 hours stepmill, monday 10 laps sled, tuesday 1 hour stepmill
Monday
-dumbells row x10 per arm with 40lb,65lb,80lb,100lb,125lb
-flat dumbell presses x8 25lb,40lb,55lb,70lb,80lb,95lb
no slingshot this time
-assisted dips with about 20lbs off 4x10
-lying triceps extensions with chain 3x15 per arm
9/16/2010 7:13:03 PM -
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Thursday Training
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Wednesday 11 laps sled, thursday 1 our stepmill
Thursday
-Since I missed last night lower so made up today
-deads 315,3,2 405,3,2 495x1x3sets, 405x1x10 singles with 15 seconds rest alternating sumo and close
-rev hypers 4x15
-behind the neck push press with barx5x2 sets, 20lbx5x2(just wanted to see what the shoulder would do with a push press. Felt decent)
reverse lunges with Bw while holding bar at ext in the rack 4x8 per leg.
the 500 was heavier then I thought it be but then I remembered I hadn't really done them in 6 or 8 weeks. did feel good to pull again though.
9/14/2010 9:45:48 AM -
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Tuesday and NGBB meet Saturday
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Monday 1 hour sled 9 laps, Tuesday 1 hour stepmill(the stepmill and stepper is reading time and for a long time I have been reading Biochemical, Physiological & Molecular Aspects of Human Nutrition. by Martha Stipanuk. Well I am hundred pages from the finish. This is the first text book I have read cover to cover,ever(not even close to reading one in college). I know what's the big deal, nothing really just something I told myself that i would do)
Moved MOnday training to Tuesday
-did hanging abs and standing lat pulls to chest for 4 roundsx8(abs) and x20 on the pulls
-did mini overhead pullovers and pullaparts for 4 rounds x20 each
-stability ball kb press x 10 per set with 12g,16kg,20kg,24kg,28kg,32g,40kg, 48kgx5 reps. Did not use the sling shot this time so not bad. Did shrugs for 10 rep each weight right after presses
I did no cardio Saturday or Sunday. I thought I would get some on Sunday, but I woke up late after we drove back saturday night from the meet but after doing a few things at each store it was 1pm and I promised the wifey we would go watch Resident Evil. Not bad. Better then 2 but not as good as 1 or 3.
The meet was good. John Grove always puts on a great meet. It was held in a newly renovated mma gym that used to be a regular fitness joint in Hiram,Georgia. Hirmam is on the alabama side of Atlanta. As in all of Atlanta there are shops everywhere and malls and you name it. The only difference was Hiram is total backass and Walmart for the population. But there they were out everywhere supporting the town. For example we went ot Roadhouse to eat after weigh ins. We pull up and there is this expedition jacked up monster suv there, windows tinted(i mean my chest comes up to the bottom of the door. They park and we park and I am expecting badasses to get out, but instead this scrawny family gets out of all less then 5 ft tall-really the dude might have been a buck 30 or 40 soakin wet and hobbit size all of them. I am thinkin really...
Oh, before that to start off, old dude argues with the hotel desk clerk. There was a blue grass feistival in town and old dude loves him blue grass-he is from KY too. the desk clerk is this 120lb black guy who starts talking about it being a great festival and old dude blurts out.."what do you know about blue grass? 120lb dude says he loves blue grass and is from west virgina so I am thinking wow this is akward with old dude calling him out on blue grass but it simmers down quick and we go off to dinner.
The next day we go to the meet. The old dudes have a allright day. Neither are happy but for Rick who just had open heart bypass surgery again less then 6 months ago, just competing is a major accomplishment. Old dude goes and gets a traditional post meet fifth of Captain Morgan. This is a tradition where somebody gets f'up. It was not me or Mike this time. I had a good buzz and MIke only had alittle because he had to drive home but Old Dude he was hammered before we got out of Atlanta. We stop for food and gas and Old dude puts his shoes on backwards to start so we get on him about that. I am a wide open on the eating and pick up a armful of chips and water, etc. They both ask what's in the bag? My only response was its a big bag of stuff! I felt like Chris Farley in the SNL skit where they are cheerleaders and Farley is eatin fries while spade and sandler are telling her she shouldn't eat them because she will get fat and farley's response was,"LEAVE ME ALONE I AM STARVING!!!, as I run off to the car with my bag of grub. I pretty much ate for about a hour straight. As a side bar, when I got home I had half a plate of omelot and sausage and then 5 or 6 Little Debbie cakes!!
AWESOME!!
Getting back to the ride home, I guess the combo of the meet, maybe his medication and oh yeah about 2/3 of a fifth of capt' morgan the old dude was ranting and raving then he would pass out then wake up and start again. But he must have forgotten his FLOMAX 'cause we had to stop a few times. At the rest area I went around back as the front doors were locked and old dude stumbled around the building never finding the door so he found a bush I guess. Glad there were no cameras!! 10 minutes later we are pullin' off the road with him sayin', "MIKE I HAVE TO PEE!" He gets out in his socks, it's dark and we wait..we wait..we wait..He is swaying back and forth in the wind. Mike yells, you ok? Yeah I am peein'!!! We are sitting there for at least 10minutes maybe longer and he finally gets back in. Mike asks him, well did you pee? NO, I still have to pee!! So we roll on back to the gym and Mike drops me off.
Mike gets to his house and is not going to let Old Dude drive home. He tells us that Rick was in the bathroom at his house for at least 10 or 15 more minutes!!! So Old Dude argues that he is fine to drive(as we all do) but Mike and his wife take him home where he says, Yeah you were right, I shouldn't have drove home. THen Old Dude gets in his car and pulls the Beamer into the garage. MIke and Amanda promptly "got the hell out of there" as Mike put before Old Dudes wife came out and tore them all up!!
9/10/2010 8:39:58 AM -
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Thursday
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Tuesday 1 hour stepmill, Wednesday 8 laps sled, Thursday 1 hour stepmill, Friday laps sled 9 forward, 1 backward
Thursday
-Long ab straps pulldowns 5x20
-2 laps with prowler.
Nothing great I know. Lots of things going on and yesterday was our training for our new inventory management and pos system. By the time we got done, 2 laps with the prowler was all i in me.
Heading to Georgia with the Old Dudes for Groves meet there. GOnna help them out like a good boy scout would do for the elderly.
9/6/2010 9:54:47 AM -
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MOnday
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friday no cardio, Saturday 10laps and ran a mile, Sunday alternated 2 laps drag and 1 lap run for 5 rounds, MOnday 1 hour stepmill
Saturday was moving equipment out of storage again. This is also where we keep the kettlebells for sale. Of course, the machines were behind the kettlebells so I spent 40 minutes moving them which meant alot of farmers walks and kettlebell stone lifting. The platforms kept changing in height until it was almost over my head.
Monday Labor day circuit
-took new spud handles and did barbell row with that and 70lb chain per side and 100lb for 8 reps per
-rear delt strap using band slipknoted at bottom of bench for 10 reps
-push ups off straps for 10 reps
4rounds
-tate smith machine pushups with monster mini around back for 15 reps(4 positions for 60reps per set)
-chain concentration curlsx8 per arm
-used new handles with purpleband doubled over rack for 10 reps per set
-4 rounds
-used nebula leg press for seated shoulder presses sitting where your upper back usually goes the pressing the platform for 8 reps per set
-chain front raises for 8 reps per arm
3 rounds.
about 45 mins with minimal rest. the gym is closing early today so there won't be anyone to train with so i decided to get alittle work in.
9/3/2010 12:04:42 PM -
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Thursday
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Tuesday 60 mins stepmill, wednesday am 60 mins stepmill, Wednesday pm 60 mins sled
Thursday
-10 sets of pulldowns
-Mixed up dumbell presses and rolling triceps into one exercise. Started with 15lb, 20lb, 25lb, 30lb, 40lb,,45lb,50lb.
-Slingshot regular dumbell presses 65lbx10,85lbx6, 100lbx6
-One arm baebell highpull with 100lbx3x3
- double kb snatchs 12kg, 16kg,20kg,24x 8 reps per set.
As I mentioned in the last log, I got some good numbers bp and cholesteral wise. My doc did a ekg to check things out and found a blip on it he did not like so to check it out he sent me to a cariologist where he did another ekg and told me one of my three main wires as I call them that had a slight miss in it. There are three pathways for redunacy for maintaining heart beating electrical wise. Apparently, .08 of the population have this. He said I may have to have a pace maker in my 80s or later. But to make sure I had to have a nuclear stress test and echo cardiograph on Thursday.
It was a strange feeling walking into this place and knowing you are the youngest person there. If felt like a graveyard. Most of the staff had a look on their face like what are you doing here? Anyhow, they shoot you with the dye then take pics, then you get your stress test where they shoot more dye into you. it took about 15 minutes of me being shirtless and having 10 or so wires hanging off me. I asked her if I was the youngest and she told me she had 20 somethings who couldnt do 5 minutes along with much older people who couldn't do 3 minutes. That really didn't comfort me at all so i just pounded away on the treadmill until it got to where I wa jogging about 1/2 speed before my heart got to where it need to be, then off for more pics. then I had to wait 3 hours and come back for the final pics and see the doc.
Perfectly normal was the call so I went back to the gym and trained for a bit and helped Dale and the guys squat. I wore my five finger vibram toe shoes to do the test in. i was surprised no one in the office had seen them before. I figured some of them would be in good shape or trained some after seeing the walking dead all day but I guess not. I would say it was a waste of time for me but I am glad I know now and I am sure it will cost a grand all said and done. I did not fully understand the process before, meaning I knew about it but I did not know it like I do now. Each time it adds another piece to the puzzle for me.And so the creepiness ends..
Spud
Tuesday, September 21, 2010
Tuesday, August 31, 2010
Monday and last week
8/31/2010 12:17:16 PM - MOnday
tuesday 60 mins. I promised i would cut some of the cardio back so I shaved 15mins off. Already dropped a few pounds of water from the carbathon. If eating carbs over three days were equivalent to one of those contests where participants had to outwait others to win a car then nobody would have beaten me. I may have eaten so many carbs that I may be allergic to them-nah!
Monday training
-Bent over rows 2setsx8 with bar, 100lb,185,225,275,315
-Bodymaster standing pushpress worked up to two plates a side for 5 reps
-bench with two softees, 135x8x2,185x6x2,225x6x2,275x3,315x3(no sling shot this time)
Please with the effort. No issues pressing at all just the decent makes me nervous.
Ok on another healthly note. I went to the doc last week for a basic checkup and blood work done. I was really interested in how the cardio and the no carb most of the week for three weeks before hadaffected my cholesteral which has always been borderline in the low 200s. The number had fallen to 166 with the blood pressure of 103/63 so unfortunately I can't blame genetics totally on my cholesteral numbers and my hdls which came up to 45 from the low tens. I know this is not what anyone who lifts heavy and eats like shit wants to hear but it is the facts nonetheless.
8/30/2010 10:09:45 AM - Cardio and a couple days off
Finished up with just cardio for the week with wed 11 laps and thurs 75mins stempmill.
no cardio fri, sat or sun
Monday
-8 laps sled and 1mile jog. I guess I was watching forest gump last night when he took off running when it hit me. So after 8 laps this morning, I ran a mile in about 9 or 10 minutes. My calves hurt now.
Not much for training last week as we had alot of loose ends to tie up before we took off for a couple days days off to asheville. I am pretty sure I gain 15lb in 3 days from all the non stop eating. we did alot of freak watching in asheville. It is not really a very big town but there is always a freak show going on with lots of tatoos, piercings and dreads in abundance. We always go to a bookstore downtown called malaprops which i never get the name right so I call it marsupials. there is also a breast surgery center near where we stayed so I put the two together and told her i wanted to go to marsupials and the breast suckling center all weekend long. Very funny. I did no work related to work.
Spud
tuesday 60 mins. I promised i would cut some of the cardio back so I shaved 15mins off. Already dropped a few pounds of water from the carbathon. If eating carbs over three days were equivalent to one of those contests where participants had to outwait others to win a car then nobody would have beaten me. I may have eaten so many carbs that I may be allergic to them-nah!
Monday training
-Bent over rows 2setsx8 with bar, 100lb,185,225,275,315
-Bodymaster standing pushpress worked up to two plates a side for 5 reps
-bench with two softees, 135x8x2,185x6x2,225x6x2,275x3,315x3(no sling shot this time)
Please with the effort. No issues pressing at all just the decent makes me nervous.
Ok on another healthly note. I went to the doc last week for a basic checkup and blood work done. I was really interested in how the cardio and the no carb most of the week for three weeks before hadaffected my cholesteral which has always been borderline in the low 200s. The number had fallen to 166 with the blood pressure of 103/63 so unfortunately I can't blame genetics totally on my cholesteral numbers and my hdls which came up to 45 from the low tens. I know this is not what anyone who lifts heavy and eats like shit wants to hear but it is the facts nonetheless.
8/30/2010 10:09:45 AM - Cardio and a couple days off
Finished up with just cardio for the week with wed 11 laps and thurs 75mins stempmill.
no cardio fri, sat or sun
Monday
-8 laps sled and 1mile jog. I guess I was watching forest gump last night when he took off running when it hit me. So after 8 laps this morning, I ran a mile in about 9 or 10 minutes. My calves hurt now.
Not much for training last week as we had alot of loose ends to tie up before we took off for a couple days days off to asheville. I am pretty sure I gain 15lb in 3 days from all the non stop eating. we did alot of freak watching in asheville. It is not really a very big town but there is always a freak show going on with lots of tatoos, piercings and dreads in abundance. We always go to a bookstore downtown called malaprops which i never get the name right so I call it marsupials. there is also a breast surgery center near where we stayed so I put the two together and told her i wanted to go to marsupials and the breast suckling center all weekend long. Very funny. I did no work related to work.
Spud
Tuesday, August 24, 2010
8/24/2010 6:49:05 AM -
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Monday
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Saturday 20 laps with 1 plate and half, Sunday 2 hours stemill, Monday 75 mins sled 8 lap forward, 1 lap backwards, Tue 60mins stepmill
Monday
-Side raise worked up t0 30lbx10 starting with 15lb
-Pushdowns 5x20
-rear delt single cable raise 5x10 per arm
-pec dec 5x10 finished with stack.
-bench barx10x2,100lbx10x2,135x8x2,185x3x2,225x3,put slingshot on for 275x3,315x1
Pleased with the ability to get back to 225 for 3 reps. could have done alittle more but probablly not the best idea right now. the 275 and 315 were what i was really after.
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Monday
--------------------------------------------------------------------------------
Saturday 20 laps with 1 plate and half, Sunday 2 hours stemill, Monday 75 mins sled 8 lap forward, 1 lap backwards, Tue 60mins stepmill
Monday
-Side raise worked up t0 30lbx10 starting with 15lb
-Pushdowns 5x20
-rear delt single cable raise 5x10 per arm
-pec dec 5x10 finished with stack.
-bench barx10x2,100lbx10x2,135x8x2,185x3x2,225x3,put slingshot on for 275x3,315x1
Pleased with the ability to get back to 225 for 3 reps. could have done alittle more but probablly not the best idea right now. the 275 and 315 were what i was really after.
Monday, August 23, 2010
Wednesday
8/19/2010 6:39:49 AM - Wednesday
wed and thur stepmill 75 mins each. Down to 215lb or alittle less depending on bathroom trips per day. Looking like 210lb at the end of next week. Doing zero carb except for alittle fiborous carbs and almonds at night. Friday and saturday about 200g to 400g and back on no carb sunday to friday night. Last week was fine, this week has been alittle tougher.
Wednesday
-Had our old ssb welded with arms(sort of like the yoke bar) so I could use that one too for squatting again. Tried it out and worked up to 325x3x4sets
-Supersetted reverse hypersx10 with front squats. Just worked up to 100lbx8 for 5 sets. wanted to see if the arm and shoulder would cooperate and it was okay. Still along way off.
spud
wed and thur stepmill 75 mins each. Down to 215lb or alittle less depending on bathroom trips per day. Looking like 210lb at the end of next week. Doing zero carb except for alittle fiborous carbs and almonds at night. Friday and saturday about 200g to 400g and back on no carb sunday to friday night. Last week was fine, this week has been alittle tougher.
Wednesday
-Had our old ssb welded with arms(sort of like the yoke bar) so I could use that one too for squatting again. Tried it out and worked up to 325x3x4sets
-Supersetted reverse hypersx10 with front squats. Just worked up to 100lbx8 for 5 sets. wanted to see if the arm and shoulder would cooperate and it was okay. Still along way off.
spud
Tuesday, August 17, 2010
Sorry, back to the logs.
8/17/2010 6:16:20 AM -
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MOnday
--------------------------------------------------------------------------------
MOnday 65mins, tuesday 75 mins stepmill
Saturday-20 laps with a plate and half. Didn't really have anything left to train with so I just harassed ben and his breast shirt. The breast ben shirt is the light v neck shirt that chicks wear and I think it was a medium size baby blue to boot. For the ava-gina this is normal behavior.
Sunday-wanted to see if I could do 20laps back to back days. THe sled was harder this day then usual so I got 10 with two plates then took one down for the remaining 10 laps.
MOnday
-Super four rounds of
1/cable lying raises across the body with
-cable one arm rear delt while in a pushup position 4 rounds of 10 reps each
Super three rounds
2/renegade rows 12kg,16kg,20kg x 5 reps each with
-half get ups with 12kg kb x 8 per arms
super 4 rounds of
3/ incline stive presses x10 reps with
-quarter dips off box with bodyweight
8/13/2010 11:45:12 AM -
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Wed and Thursday
--------------------------------------------------------------------------------
Wed 75 mins and thur 65 mins stepper
Wednesday
-Lunge of Christ(45lb bar on back for 1 lap around building
-loaded up 45lb and 25lb on prowler and did 20 to 30 yard sprints with 1 to 1.5 minutes break for 1 lap. I think it was somewhere around 20 to 25 mini spirnts
-my ass felt like it had its own zip when I got done or like the old days when it looked like I had two 106lb kbs for butt checks.
Thursday
-assisted pulls ups neutral grip with side abs for 4 rounds of 10 reps per
-then benched mixed with 4x4 kip type pullups. on the bench I mixed 5 comp grip with 3to 5 close grip and each set I added a chain or stump strap. bar, 70lbchain hanging,added 60lb chain, added spun inc stump strap with 10lb per side.
We just got our box of sling shots in so for the last two sets i added 25lb per side, tnen another 10lb for the last set. I got 5 and 3 reps.
The end result was getting back up to around 275lb for the last set and doing it decent so that was good as far as progress.
-ended with one arm tricep ext using reverse hyper machine and long ab strap with a cable handle so you imagine it a a lying pushdown with a ovehead ext part you would have it. mixed this up with 3x10jm presses with 70lb chain and 20lb per side.
8/10/2010 6:38:37 AM -
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Monday
--------------------------------------------------------------------------------
Friday 1 hr 45 mins, Saturday no cardio, MOnday 75mins stepper, Tues 68mins stepmill
Sunday 20 laps sled drag with plate and half
Monday
-3 rounds upper body sled rotating overhead tricep, static 90 degree hold and iron cross, front raises, row static hold, curls and rear delts
-broke out the ropes and did 10 sets total wtih 5 sets of 25reps and 50 reps of two exercises, then for the last 5 sets of 100 reps I would only do one exercise for the entire 100reps. Recovered well on each set and my arm and shoulder only got slightly numb,
Saturday we worked a bodybuilding show in Spartanburg where some old school greats were there like Steve Michalik(1970s), Lee Haney(1980s) and John DeFendis(1980s too). They were all a bunch of great guys to hang out with and talk to. I guess it is Steve Michalik nature to be a super intense guy ALL the time even now. He is still walking around JACKED and in good shape. His workouts are crazy to say the least. So the guy promoting the show introduces me to both of them at the same time and I meet John first and as I am shaking his hand I feel Steve's shadow on top of me like he is getting in my face. I think, really? But apparently that is just his nature to get right on top of you like its going to be a street brawl. I feel it and just ignore it until Dutch introduces him and I feel the shadow fall back some and he shakes my hand. I was waiting for the "let's get it on!!" from the ref but it did not come. Later on we all talk alittle more and he is a cool dude after the two tom cats meeting in the alley moment.
--------------------------------------------------------------------------------
8/5/2010 1:02:43 PM -
--------------------------------------------------------------------------------
Wednesday and Thursday
--------------------------------------------------------------------------------
Wednesday 75minsThursday 65mins stepmill
Wednesday-pulles heavy sled for 4 laps,3.5 plates for 3forward and 1 backward
Thursday
-LOng ab pulldowns sitting on seated row machine 15 reps working up each set
-Back circuit close grip pulldowns, very wide pulldowns, hammer rows 5 rounds x 10 to 12 per,
-Press and neck circiut. Decline(135lb) and incline barbell(100lb)x10 to 15 each for 4 rounds with 20 reps with 45lb on the neck machine pushing backwards. I am sure my neck will be jacked since I only once every 10 years do some neck work. The barbell felt good and both arms seem to push fairly even without too much domination by goood ole rightie. Leftie is still a total stranger as in the son you never knew you had who just showed up one day to become part of the family again. It's weird but you know it's yours 'cause it looks just like you.
Finished with another circuit of bodymasters squat machine using it as a overhead pushpress mixed with cable flye crossovers. the presses were 8 to 10 reps working up 5lb per set and the cables i got to half the stack which is good for me right now.
8/3/2010 6:41:19 AM -
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MOnday
--------------------------------------------------------------------------------
Sunday 2 hours, MOnday 75mins, Tuesday 70mins stepmill
MOnday training
-dumbell rows working up to 80sx15,100sx10,110sx8 per arm
-Dumbell presses 25lb,35lb,45lb,55lbx 8reps elbows tucked and 5 reps bb style arms flared, used a slingshot with 65lb for 8 and 5 reps.
-gray band pushdownsx20 with barbell front raise x10x5 rounds.
-kb snatches 3 roundsx10 per arm, 1 set x 10 per armx3 rounds straight with 36lb.
Arm and shoulder are pretty sore this morning so I will try to pump some blood in there. Was happy with the dumbell rows and pressing with the shoulder. Alittle more progress towards getting back so something decent on a press.
7/31/2010 1:05:45 PM -
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Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 20 laps with sled. Started with two plates but by lap 10 had to peel one off to make the last 10 laps.
It always takes awhile to get going after the 20 laps deal so I helped the other dudes working the rack till the blood returned to my body and I could function some.
Training
-Long ab strap pulldowns 5x10
-Reverse hypers 5x20
-Hack squats 3 sets with set 1 with 5 mini sets of 12, 10, 8, 6, 4 reps and small break of 10 to 15 sec per. The set 2 and 3 was 20,15,10,8,5 reps
--------------------------------------------------------------------------------
MOnday
--------------------------------------------------------------------------------
MOnday 65mins, tuesday 75 mins stepmill
Saturday-20 laps with a plate and half. Didn't really have anything left to train with so I just harassed ben and his breast shirt. The breast ben shirt is the light v neck shirt that chicks wear and I think it was a medium size baby blue to boot. For the ava-gina this is normal behavior.
Sunday-wanted to see if I could do 20laps back to back days. THe sled was harder this day then usual so I got 10 with two plates then took one down for the remaining 10 laps.
MOnday
-Super four rounds of
1/cable lying raises across the body with
-cable one arm rear delt while in a pushup position 4 rounds of 10 reps each
Super three rounds
2/renegade rows 12kg,16kg,20kg x 5 reps each with
-half get ups with 12kg kb x 8 per arms
super 4 rounds of
3/ incline stive presses x10 reps with
-quarter dips off box with bodyweight
8/13/2010 11:45:12 AM -
--------------------------------------------------------------------------------
Wed and Thursday
--------------------------------------------------------------------------------
Wed 75 mins and thur 65 mins stepper
Wednesday
-Lunge of Christ(45lb bar on back for 1 lap around building
-loaded up 45lb and 25lb on prowler and did 20 to 30 yard sprints with 1 to 1.5 minutes break for 1 lap. I think it was somewhere around 20 to 25 mini spirnts
-my ass felt like it had its own zip when I got done or like the old days when it looked like I had two 106lb kbs for butt checks.
Thursday
-assisted pulls ups neutral grip with side abs for 4 rounds of 10 reps per
-then benched mixed with 4x4 kip type pullups. on the bench I mixed 5 comp grip with 3to 5 close grip and each set I added a chain or stump strap. bar, 70lbchain hanging,added 60lb chain, added spun inc stump strap with 10lb per side.
We just got our box of sling shots in so for the last two sets i added 25lb per side, tnen another 10lb for the last set. I got 5 and 3 reps.
The end result was getting back up to around 275lb for the last set and doing it decent so that was good as far as progress.
-ended with one arm tricep ext using reverse hyper machine and long ab strap with a cable handle so you imagine it a a lying pushdown with a ovehead ext part you would have it. mixed this up with 3x10jm presses with 70lb chain and 20lb per side.
8/10/2010 6:38:37 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday 1 hr 45 mins, Saturday no cardio, MOnday 75mins stepper, Tues 68mins stepmill
Sunday 20 laps sled drag with plate and half
Monday
-3 rounds upper body sled rotating overhead tricep, static 90 degree hold and iron cross, front raises, row static hold, curls and rear delts
-broke out the ropes and did 10 sets total wtih 5 sets of 25reps and 50 reps of two exercises, then for the last 5 sets of 100 reps I would only do one exercise for the entire 100reps. Recovered well on each set and my arm and shoulder only got slightly numb,
Saturday we worked a bodybuilding show in Spartanburg where some old school greats were there like Steve Michalik(1970s), Lee Haney(1980s) and John DeFendis(1980s too). They were all a bunch of great guys to hang out with and talk to. I guess it is Steve Michalik nature to be a super intense guy ALL the time even now. He is still walking around JACKED and in good shape. His workouts are crazy to say the least. So the guy promoting the show introduces me to both of them at the same time and I meet John first and as I am shaking his hand I feel Steve's shadow on top of me like he is getting in my face. I think, really? But apparently that is just his nature to get right on top of you like its going to be a street brawl. I feel it and just ignore it until Dutch introduces him and I feel the shadow fall back some and he shakes my hand. I was waiting for the "let's get it on!!" from the ref but it did not come. Later on we all talk alittle more and he is a cool dude after the two tom cats meeting in the alley moment.
--------------------------------------------------------------------------------
8/5/2010 1:02:43 PM -
--------------------------------------------------------------------------------
Wednesday and Thursday
--------------------------------------------------------------------------------
Wednesday 75minsThursday 65mins stepmill
Wednesday-pulles heavy sled for 4 laps,3.5 plates for 3forward and 1 backward
Thursday
-LOng ab pulldowns sitting on seated row machine 15 reps working up each set
-Back circuit close grip pulldowns, very wide pulldowns, hammer rows 5 rounds x 10 to 12 per,
-Press and neck circiut. Decline(135lb) and incline barbell(100lb)x10 to 15 each for 4 rounds with 20 reps with 45lb on the neck machine pushing backwards. I am sure my neck will be jacked since I only once every 10 years do some neck work. The barbell felt good and both arms seem to push fairly even without too much domination by goood ole rightie. Leftie is still a total stranger as in the son you never knew you had who just showed up one day to become part of the family again. It's weird but you know it's yours 'cause it looks just like you.
Finished with another circuit of bodymasters squat machine using it as a overhead pushpress mixed with cable flye crossovers. the presses were 8 to 10 reps working up 5lb per set and the cables i got to half the stack which is good for me right now.
8/3/2010 6:41:19 AM -
--------------------------------------------------------------------------------
MOnday
--------------------------------------------------------------------------------
Sunday 2 hours, MOnday 75mins, Tuesday 70mins stepmill
MOnday training
-dumbell rows working up to 80sx15,100sx10,110sx8 per arm
-Dumbell presses 25lb,35lb,45lb,55lbx 8reps elbows tucked and 5 reps bb style arms flared, used a slingshot with 65lb for 8 and 5 reps.
-gray band pushdownsx20 with barbell front raise x10x5 rounds.
-kb snatches 3 roundsx10 per arm, 1 set x 10 per armx3 rounds straight with 36lb.
Arm and shoulder are pretty sore this morning so I will try to pump some blood in there. Was happy with the dumbell rows and pressing with the shoulder. Alittle more progress towards getting back so something decent on a press.
7/31/2010 1:05:45 PM -
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Saturday
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Friday no cardio, Saturday 20 laps with sled. Started with two plates but by lap 10 had to peel one off to make the last 10 laps.
It always takes awhile to get going after the 20 laps deal so I helped the other dudes working the rack till the blood returned to my body and I could function some.
Training
-Long ab strap pulldowns 5x10
-Reverse hypers 5x20
-Hack squats 3 sets with set 1 with 5 mini sets of 12, 10, 8, 6, 4 reps and small break of 10 to 15 sec per. The set 2 and 3 was 20,15,10,8,5 reps
Thursday, July 29, 2010
Getting regualr agan on training.
7/29/2010 7:07:23 AM -
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Wednesday and Thursday
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Tuesday no cardio went to sc coachs conference, wed made up for missing tues with 1 hour 45 mins stepper and stepmill, Thursday 50 mins stepmill
Wednesday night. Really wasn't feeling it but when I got to the gym and had a few laughs and got the blood moving some I did some pulls and box squats.
-pulls 2 setsx3 with 135, 225, 315, 405, 455x1
-squats same cambered bar 145, 235,325x4x2 sets each.
Thursday
-super setted
-hanging abs and standing machine neutral grip pulldowns 3x10
-pushdownsx50reps with same machine pulldowns for 4 rounds
-Took gray bands and layed them over smith machine bar set at chest level. Then did pushups off the band for 3 sets of 8 with standing overhead military press with just the bar for 3, 4 and 5 rep
-Seated work with stick. simulated pull aparts by sliding the hands from a front raise postion to arms length and back 3x 8 reps.
-THen did some modified bradford presses with the stick where I kept my arms all the way out and just did the reps up and over this way 8 per sidex3 sets.
7/26/2010 10:11:11 AM -
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Monday
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Thursday 55mins stepmill, Friday 8 laps I think maybe 10 sled, Saturday no cardio, Sunday 1 hour stepmill and 7 laps sled(6 forward and backward just to get the time in)Monday 55mins stepper.
Monday Am work
-back circuit with standing low row, lat assassin pulldowns and chain rows for 6 rounds x10 reps except the rows were 20reps
-barbell presses x20reps with 15lb flyesx10 reps. bar, bar plus 10lb, bar plus 20lb, bar plus mini doubled up and no weight
Sunday was wide open with all kinds of craziness and strange things. i had a 1pm meeting so I needed to get my 2 hours of cardio in, pay all the bills for the week at each store and then be at the meeting.
well I get the hour in on the stepmill and the wife calls and has a flat tire. We just had to replace one last week where she clipped a curb and tore a hole in the side of tire, now the back one has a giant screw in it that has finally opened up and it has to be replaced too. My day is set so I fly off the handle at her and there was no need for this I just let it go as the whole rest of the day played out in my head with a final thought of how am I going to make the meeting. She says she has stuff to do and we can take care of it later so i can finish the cardio and do bills.
The next thing is a customer wants to get the BOGO we have going on this Sunday but we don't have any freakin bogo to sell! My afternoon kid, not Dale, sold it all on SATURDAY instead of SUNDAY like the flyer HE PUT UP says. I have to run over to the other store and get more for the sale at the gym so my plan is not going at all but it is going. I get the product, pay bills and move on to the next store Forest Drive and pay bills where the wife is hanging out. Well instead of waiting on me, she ahs called roadside which is free as I flew off the handle till she told me that and is waiting for Goodyear to call saying the tire is fixed. Goodyear is a couple of blocks from the store.
I can now run back to the gym and take care of everything there which leaves me about 20 minutes to make the meeting. The meeting takes 2 hours but it is good and I feel like progress is going in the right direction and I made my point.
With all the blown out fuses for the day, I slept really well. Just have to get it done no matter what gets thown at you sometimes. No choice if you want it.
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Wednesday and Thursday
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Tuesday no cardio went to sc coachs conference, wed made up for missing tues with 1 hour 45 mins stepper and stepmill, Thursday 50 mins stepmill
Wednesday night. Really wasn't feeling it but when I got to the gym and had a few laughs and got the blood moving some I did some pulls and box squats.
-pulls 2 setsx3 with 135, 225, 315, 405, 455x1
-squats same cambered bar 145, 235,325x4x2 sets each.
Thursday
-super setted
-hanging abs and standing machine neutral grip pulldowns 3x10
-pushdownsx50reps with same machine pulldowns for 4 rounds
-Took gray bands and layed them over smith machine bar set at chest level. Then did pushups off the band for 3 sets of 8 with standing overhead military press with just the bar for 3, 4 and 5 rep
-Seated work with stick. simulated pull aparts by sliding the hands from a front raise postion to arms length and back 3x 8 reps.
-THen did some modified bradford presses with the stick where I kept my arms all the way out and just did the reps up and over this way 8 per sidex3 sets.
7/26/2010 10:11:11 AM -
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Monday
--------------------------------------------------------------------------------
Thursday 55mins stepmill, Friday 8 laps I think maybe 10 sled, Saturday no cardio, Sunday 1 hour stepmill and 7 laps sled(6 forward and backward just to get the time in)Monday 55mins stepper.
Monday Am work
-back circuit with standing low row, lat assassin pulldowns and chain rows for 6 rounds x10 reps except the rows were 20reps
-barbell presses x20reps with 15lb flyesx10 reps. bar, bar plus 10lb, bar plus 20lb, bar plus mini doubled up and no weight
Sunday was wide open with all kinds of craziness and strange things. i had a 1pm meeting so I needed to get my 2 hours of cardio in, pay all the bills for the week at each store and then be at the meeting.
well I get the hour in on the stepmill and the wife calls and has a flat tire. We just had to replace one last week where she clipped a curb and tore a hole in the side of tire, now the back one has a giant screw in it that has finally opened up and it has to be replaced too. My day is set so I fly off the handle at her and there was no need for this I just let it go as the whole rest of the day played out in my head with a final thought of how am I going to make the meeting. She says she has stuff to do and we can take care of it later so i can finish the cardio and do bills.
The next thing is a customer wants to get the BOGO we have going on this Sunday but we don't have any freakin bogo to sell! My afternoon kid, not Dale, sold it all on SATURDAY instead of SUNDAY like the flyer HE PUT UP says. I have to run over to the other store and get more for the sale at the gym so my plan is not going at all but it is going. I get the product, pay bills and move on to the next store Forest Drive and pay bills where the wife is hanging out. Well instead of waiting on me, she ahs called roadside which is free as I flew off the handle till she told me that and is waiting for Goodyear to call saying the tire is fixed. Goodyear is a couple of blocks from the store.
I can now run back to the gym and take care of everything there which leaves me about 20 minutes to make the meeting. The meeting takes 2 hours but it is good and I feel like progress is going in the right direction and I made my point.
With all the blown out fuses for the day, I slept really well. Just have to get it done no matter what gets thown at you sometimes. No choice if you want it.
Thursday, July 22, 2010
loggin'
7/22/2010 7:06:05 AM -
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Wednesday
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wed 1 hr 20mis, thur 50 mins stepmill
Wednesday
-Bodymasters squat machine 8 setsx8 reps going up each set.
-One leg hack squat with orange band assistance. 4 sets x 5 reps per leg
-reverse lunges 3x10
-reverse hypers 1x50
-2 minute hold with bar on back x3 sets working my hands in each set. (shoulder rehab work and to get use to a straight bar again on my back.
7/20/2010 12:34:35 PM -
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Monday
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Monday 55mins stairmaster, Tuesday 55 stepmill
Monday
-band pull aparts 4x15
-dumbell pull overs 15lb, 20lb, 35lb two hand, then single arm with 12lb for 8x3sets
-standing pulldowns 4x20
-dumbell rolling tricep 15, 20, 25lbx10 per set, 35lb flat dumbell pressed mixed up 45 degree and 90degree elbows x10 per set.
7/18/2010 2:56:47 PM -
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Saturday
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Wed adn thurs, 55mins stepmill. sunday 2 hours stepmill
Lost the ac at the house on wed so had to go take care of that.
-Saturday-2o laps with sled with 2 plates
-some pulls 225x8x2, 315x6, 405x3, did the no belt thing
-Lots of presses with just the bar, I think 6x20, maybe more
-rehab work with mini. overhead swings clockwise and counter clock wise.
7/13/2010 7:39:16 AM -
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Sunday and Monday
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Sunday 1hr 53 mins step mill, MOn and Tues 55 mins stepmill
Sunday rehab
-Layed on my side and used a 4kg kb to do various raise and full arm rotation. Then figured out the band would be better so I go a broken one, layed on my side. Then hooked the band in my right hand. Using the left arm and keeping it straight and starting overhead, I did rotations clockwise for 3 rounds then counter clockwise for 5 rounds time 6 or 7 sets.
-Took the mini then and tied it to my left foot and did overhead extensions while walking around the builing. This was tougher then I thought and included some of the best poop faces I have ever produced.(a poop face is when exert too much and you get that tight neck and red face from the uncomfortableness)
-Both clearly helped out and I was able to reach up with less binding and easier full extension
7/10/2010 11:27:12 AM -
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Saturday Haul
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No cardio Friday
Saturday loaded plate and a quarter on the sled and rolled for 25 laps non stop. No rhyme or reason, just wanted to do it. Around lap 18 I started fading and it was just zombie walking at that point. 2 hours and 40mins or 6mins 40 sec a lap average. Must have been 5 minutes per early on because I know that last one took about 9 or 10 minutes per.
Well it's not a month this time, so alittle better. My laptop apparently does not like the blogspot and just flat out refuses to go there.So I have to use my computer on the side..
Spud
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Wednesday
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wed 1 hr 20mis, thur 50 mins stepmill
Wednesday
-Bodymasters squat machine 8 setsx8 reps going up each set.
-One leg hack squat with orange band assistance. 4 sets x 5 reps per leg
-reverse lunges 3x10
-reverse hypers 1x50
-2 minute hold with bar on back x3 sets working my hands in each set. (shoulder rehab work and to get use to a straight bar again on my back.
7/20/2010 12:34:35 PM -
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Monday
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Monday 55mins stairmaster, Tuesday 55 stepmill
Monday
-band pull aparts 4x15
-dumbell pull overs 15lb, 20lb, 35lb two hand, then single arm with 12lb for 8x3sets
-standing pulldowns 4x20
-dumbell rolling tricep 15, 20, 25lbx10 per set, 35lb flat dumbell pressed mixed up 45 degree and 90degree elbows x10 per set.
7/18/2010 2:56:47 PM -
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Saturday
--------------------------------------------------------------------------------
Wed adn thurs, 55mins stepmill. sunday 2 hours stepmill
Lost the ac at the house on wed so had to go take care of that.
-Saturday-2o laps with sled with 2 plates
-some pulls 225x8x2, 315x6, 405x3, did the no belt thing
-Lots of presses with just the bar, I think 6x20, maybe more
-rehab work with mini. overhead swings clockwise and counter clock wise.
7/13/2010 7:39:16 AM -
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Sunday and Monday
--------------------------------------------------------------------------------
Sunday 1hr 53 mins step mill, MOn and Tues 55 mins stepmill
Sunday rehab
-Layed on my side and used a 4kg kb to do various raise and full arm rotation. Then figured out the band would be better so I go a broken one, layed on my side. Then hooked the band in my right hand. Using the left arm and keeping it straight and starting overhead, I did rotations clockwise for 3 rounds then counter clockwise for 5 rounds time 6 or 7 sets.
-Took the mini then and tied it to my left foot and did overhead extensions while walking around the builing. This was tougher then I thought and included some of the best poop faces I have ever produced.(a poop face is when exert too much and you get that tight neck and red face from the uncomfortableness)
-Both clearly helped out and I was able to reach up with less binding and easier full extension
7/10/2010 11:27:12 AM -
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Saturday Haul
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No cardio Friday
Saturday loaded plate and a quarter on the sled and rolled for 25 laps non stop. No rhyme or reason, just wanted to do it. Around lap 18 I started fading and it was just zombie walking at that point. 2 hours and 40mins or 6mins 40 sec a lap average. Must have been 5 minutes per early on because I know that last one took about 9 or 10 minutes per.
Well it's not a month this time, so alittle better. My laptop apparently does not like the blogspot and just flat out refuses to go there.So I have to use my computer on the side..
Spud
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