11/8/2010 8:30:34 AM - Saturday
Friday no cardio, saturday 10 laps in 50 mins(best time on this), Sunday 60 min stepmills all intervals for the hour
10 mins warm up
level 13-19, 1 min off 2 mins, level 20 3 1 min interval with 1 min off(10 total going up) then level 17 back down to 13 with 1 on 2 off(5 total)
MOnday 50 mins same 1 on 1 off for 5 then 2 mins on 4 off for the rest of the time working up then down alittle with the interval.
-Saturday
-squat and pull to warm up then squat with briefs and no box. worked up to 600x1,600x3,600x3,685 rev band x 2 or 3
Loafey Weekend,
Spud.
Monday, November 8, 2010
Thursday, November 4, 2010
Way behind..
11/4/2010 5:52:41 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 50 mins stepper, Thur 45 min stepmill. Started doing some interval work with the shorter times on cardio. For example, steady work for 30mins then 20 mins interval with a minute very hard moving up 3 or 4 levels, then break for a minute moving back some, like level 11, then 8, level 12, then back to 9, then 13 then 10. Sometimes I am doing 2 min on, 2 mins off. Just alittle different.
Training wise Wed
-Front squat 6 sets 185x5
-leg press wide 3x50
-back raise 2x50
-rev hyper 3x10
Got some extra cardio wrapping Dalewinski's knees with those really thick wraps where your hands cramp. I saw howFatty wraps his knees now which is different then the usual way. He uses small tight criss crosses instead. With the thickness of the wrap, it is very very hard but I can see the benefit. I was even breathing hard and had to take a second like I was the one squatting!!
11/2/2010 7:01:18 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours stepmill, Monday 1 hr sled 8 laps total(7 forwards, 1 backwards), tuesday 50 mins stepmill
Monday
-Band pushdowns to start org and grey for 20 reps each for 5 rounds
-Flat high rep dumbell presses 40sx50, 55sx50,75sx50, 100sx35
-cable curls 4x20
-One arm pushdown 10 reps per x 10 rounds non stops
-Seated military very light all the way to the bottom. 3x10
-Dumbell rows, 100sx10 per,120sx10 per,140sx10per
10/30/2010 1:35:27 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 10 laps all forward, no breaks
Saturday, just enough time to squat. One my people was very sick so I had to cover the store so squatting was alittle rushed.
_buffalo bar 505x3, 595x3x2, reverse band 685x3,775x3(usual last rep was decent) Pop was not there today so that was it.
10/28/2010 7:02:52 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 8 laps sled, Thur 50 mins stepmill
Wednesday training
-Reverse hyper 3x20
-squat bar pulls 325x3x5 sets, alternated conventional and sumo
-barbell lunges alternating forwards and backwards. 5 per leg forwards for a set, then 3 per leg reverse lunge for 6 sets total
-reverse hyper for 2x20 to finish
Down to 220 for some reason from 229 only a couple weeks ago. It is a good thing Halloween is coming, 'cause it looks like there will be no Mr Fraidy Carb this weekend.
10/26/2010 6:31:33 AM -
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Monday
--------------------------------------------------------------------------------
20 laps sunday sled,no cardio monday(lazy ass) Tuesday 55 min stepmill
Monday
-Bench raw worked up 365x3 with the softee pad. Not a much discomfort in the shoulder
-Supersetted blast strap pushups x20 with each bench set so about 8 to 10 sets of 20
-Hammer row worked up to 4 plates per sidex10 repsx 2 rounds
-Standing pulldowns 5x10
10/23/2010 2:01:23 PM -
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Saturday work
--------------------------------------------------------------------------------
10 lap sled drag with one forwards and one backwards times 5 rounds- This took about 2 ours as walking bakards jus take mur time.
Did not think I had much in the tank after that but the old dudes were squatting by themselves and needed some old folks monitoring. Straight bar squat. Put a old set of diaper briefs on(my old 280/300 briefs. They kept falling off so i lets them hang off my butt some(i had my shorts on underneath and they still wouldn't stay up) 325x3,415x3,505x3,595x3,added another set of diaper breifs on that sort ofhelped alittle more and did 685x3, then we did some reverse band and did 775x1, 775x2or3
10/21/2010 5:55:29 PM -
--------------------------------------------------------------------------------
Thursday of the 100
--------------------------------------------------------------------------------
Did almost all exercises with a 100 reps
-One arm side cable extensions with rope10x10 per arm
-Same with 10x10 per arm rear delt.
-One arm curls wokring up the rack 10x10 per arm
-Barbell rows off decline bench(Pendlay rows only chest supported
-barbell floor tricep extension x 10reps mixed with close grip floor presses x20 reps per setx 10 rounds
-arm bars 12kgx3x3 left holding for 15 seconds at top, 20kb 3x3 right
10/21/2010 6:53:27 AM -
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Wednesday
--------------------------------------------------------------------------------
Wed 7 lap heavy pull 2 forward, 1back, 2 forward, 1 back,thursday 45 mins stepmill
Wednesday
-1/3 mile lunge with 20lb vest
-small tire flip for 2x15 about 450 t0 500lb tire.
10/19/2010 6:38:04 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours stepmill, MOnday 8 laps sled, Tuesday 1 hour stepmill
MOnday
-Flat dumbell press setsof 20 reps starting at 25lb and aworking up to 80lb in 5lb increments-
-3x8 neutral grip pullup
-one arm cable pushdowns 4x20
-fat bar curls. 4x10
10/16/2010 5:14:53 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Saturday 10 laps sled drag
Training
-Buffalo bar raw. worked up to 415x3x3
-Rdls 315x5x3
-Reverse hypers 4x15
10/15/2010 1:30:33 PM -
--------------------------------------------------------------------------------
Thursday and the Beheading of the Angry Troll
--------------------------------------------------------------------------------
Wed of last week cardio 1 hour stepmill, Thursday thru MOnday no cardio, tuesday 45 mins stepper, wed 10 laps sled, thur 1 hour stepmill, friday 40 mins stepmill
Thursday Training
-Standing close grip pulldowns 8 setsx10
- Lying on Stabilty ball rear delts with kbs. 4kbx20, 8kg x10x3, then 2 sets x8 reps where the kb started in front off the ground and moved them alond floor until they were behind me then back to the start
-Pec deck 8 setsx10 reps stretching the shoulder back as far as possible.
-Uni-trainer(double land mine) with one bar and did snatches overhead working up each set for 5 reps per armx8 sets
-One arm rows with same set up. 6x8 per arm
The beheading of the Angry Troll
Last week marked the final chapter in the saga of the three who said they would never marry. As many of you know, Keith(the angry troll), Donnie(Fatty- a very strong one by the way, oh many of you of the Donnie Flock) and of course me,Spudtacular trained together for many many years at the Old Thompson Barbell and Compound. When we started we swore for all time we would never marry or be tied down by the wenches. Ha..Ha say the women who always win for they have the gold of which we are hypnotized and mezmorized for all eternity...
The first to fall was the Fat One who cursed himself early on with his tale of rags to riches to rags to strong old dude with a mohawk(yes I am jealous as he continues while I make comebacks only to get zippers from surgeries in return for my toils)He was the first to fall too. It lasted but alittle while as was stated at the lake on that smokin ass hot july day in sc,"I gave my all to powerlifting and now I give my all you" but powerlifting is a dirty whore who vice is thrice as strong as this marriage could ever be. So it was done, and Bigun' was back with his one faithful, sweet bone crushing, tendon snappin and the complete muscle tearing love that is powerlifting.
Second, to fall was the Spud, who denied and denied and denied, at least early on he would ever do the deed. But, the race was long and the opponent was able with total tenacity to win this long fight for the Spud of Trojan lore. Like this great battle of many eons ago, it waged for years and years, almost ten to be exact. Again, the dirty whore that is powerlifting pounded the city walls of Spud until they could bear the weight of 1205lb no more. The Spud was no more, at least in the eyes of his thought to be faithful powerlifting love, the whore. She cares no more he thought and so began the drag of evermore. Drag and Drag the Spud did for 10 long months while grazing on little more. Miles and steps for months on end until he reached the final date and his zen. There wa nothing there, no flowers, no glory , no powerlifting whore dressed in polyester suits and briefs, just the lovely wife to be waiting as always.
So the final end has come, the beheading of the Angry Troll is done. Off to Bermuda we went last week. The cermony was sweet and nice as the sun settled on the bermudian beach that night. The troll looking WAY WAY up into his beloved preying mantis eyes, his twitching and nervousness subside and pop, off his head slides. Many years ago when marriage was thought never to be, only jokes and powerlifing reigned supreme. Fought and fought he did, refusing to buy the ring that cost way more then three months of toil and work ever did. THe Spud was asked to groom but refused because of the tux to be worn. On the beach and no tux rental you will need, just some Tommy Bahama clothes will be all you'll need. 250 dollars later a tux would have be cheaper. What the hell, we never been to Bermuda was the cheer. Enjoy we did the days and nights we spent watching the stury of "furget bout it" and "ya all" unite. But as Moma said while rehearsing(and I swear I could here Sweet Home Alambama playin somewhere), "Tha southhh shallll riz agin"
So ends the same ole tale of three dudes who screamed never ever will we marry.
10/5/2010 6:45:06 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours, MOnday and Tuesday 1 hour each stepmill
Monday
-Seated row 5x10
-Floor Press worked up to 285x5,325x5,375x3 used softee pads on all work sets
-dips with pec deck 5 sets each
-12kg front raises 5x8 per arm
10/2/2010 4:29:02 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 10 laps with 2 plates
Saturday
Cut the cardio short today so I could get some decent training in. 20 laps would hav wiped me out for the day.
4inch box pulls(weights on boxes) worked up to 505x2x2, 555x3,605x1
-Alternated ssb box with chains with deadlift-work set 3platex3, 4 platesx3,4plates 3 chainx3,4plates, 5 or 6 chains per side x3
-rev hypers 4x10
10/1/2010 12:03:41 PM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Tues, Wed and thur 1 hr per on das stepmill
Wednesday
-close stance leg press 6 setsx8 worked up to 10 plates ot so a side.
-back raise 4x20
-rdl kb deads off slanted box 62lbx5x8reps
-sissy squat with blue bands under each side and wrapped over shoulder 4x8
-long ab strap pulldowns 3x20
9/28/2010 6:53:08 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 20 lap sled, Sunday 2 hr stepmill, Monday and tues 1 hour each stepmill
MOnday
-Band pushdowns green and purple alternated with 20 reps eachx5 sets
-45lb plate raise 5x15
-Dumbell presses 35lb,59lb,65lbx20 each, then 80sx10,100lbx8.
-Seated row curls 4x10
-Long ad pulldowns
The presses were much better this week. Shoulder is getting more stable. A couple more weeks and I should be able to get back into some harder training.
9/23/2010 4:37:15 PM -
--------------------------------------------------------------------------------
Wednesday and Thursday
--------------------------------------------------------------------------------
Wednesday 10laps sled, Thursday 1 hour stepmill
Wednesday
-Hack squats 6 sets x8
-GHR 4x10
-front Squats worked up to 225x5, This is just to make the shoulder work more holding the bar. Arm was hanging last time touching the chest. This time it was almost up to a normal hold for the front squat.
-Reverse hyper 4x10
Thursday
-supersetted pec delt rear with regular pec deck 5x10 per
-incline with slingshot worked up to 225x8x3
-kb sides working up the rack to 48kgx8 perside
-set up leg press with bands at top like a reverse band so I could do seated pulls to chest mixed with push ups off the push up bars. 10 pulls with 20 push ups x5 rounds
-did some one arm kb pushpress left worked up to 16kgx5x2, left double kbx5x2
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 50 mins stepper, Thur 45 min stepmill. Started doing some interval work with the shorter times on cardio. For example, steady work for 30mins then 20 mins interval with a minute very hard moving up 3 or 4 levels, then break for a minute moving back some, like level 11, then 8, level 12, then back to 9, then 13 then 10. Sometimes I am doing 2 min on, 2 mins off. Just alittle different.
Training wise Wed
-Front squat 6 sets 185x5
-leg press wide 3x50
-back raise 2x50
-rev hyper 3x10
Got some extra cardio wrapping Dalewinski's knees with those really thick wraps where your hands cramp. I saw howFatty wraps his knees now which is different then the usual way. He uses small tight criss crosses instead. With the thickness of the wrap, it is very very hard but I can see the benefit. I was even breathing hard and had to take a second like I was the one squatting!!
11/2/2010 7:01:18 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours stepmill, Monday 1 hr sled 8 laps total(7 forwards, 1 backwards), tuesday 50 mins stepmill
Monday
-Band pushdowns to start org and grey for 20 reps each for 5 rounds
-Flat high rep dumbell presses 40sx50, 55sx50,75sx50, 100sx35
-cable curls 4x20
-One arm pushdown 10 reps per x 10 rounds non stops
-Seated military very light all the way to the bottom. 3x10
-Dumbell rows, 100sx10 per,120sx10 per,140sx10per
10/30/2010 1:35:27 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 10 laps all forward, no breaks
Saturday, just enough time to squat. One my people was very sick so I had to cover the store so squatting was alittle rushed.
_buffalo bar 505x3, 595x3x2, reverse band 685x3,775x3(usual last rep was decent) Pop was not there today so that was it.
10/28/2010 7:02:52 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 8 laps sled, Thur 50 mins stepmill
Wednesday training
-Reverse hyper 3x20
-squat bar pulls 325x3x5 sets, alternated conventional and sumo
-barbell lunges alternating forwards and backwards. 5 per leg forwards for a set, then 3 per leg reverse lunge for 6 sets total
-reverse hyper for 2x20 to finish
Down to 220 for some reason from 229 only a couple weeks ago. It is a good thing Halloween is coming, 'cause it looks like there will be no Mr Fraidy Carb this weekend.
10/26/2010 6:31:33 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
20 laps sunday sled,no cardio monday(lazy ass) Tuesday 55 min stepmill
Monday
-Bench raw worked up 365x3 with the softee pad. Not a much discomfort in the shoulder
-Supersetted blast strap pushups x20 with each bench set so about 8 to 10 sets of 20
-Hammer row worked up to 4 plates per sidex10 repsx 2 rounds
-Standing pulldowns 5x10
10/23/2010 2:01:23 PM -
--------------------------------------------------------------------------------
Saturday work
--------------------------------------------------------------------------------
10 lap sled drag with one forwards and one backwards times 5 rounds- This took about 2 ours as walking bakards jus take mur time.
Did not think I had much in the tank after that but the old dudes were squatting by themselves and needed some old folks monitoring. Straight bar squat. Put a old set of diaper briefs on(my old 280/300 briefs. They kept falling off so i lets them hang off my butt some(i had my shorts on underneath and they still wouldn't stay up) 325x3,415x3,505x3,595x3,added another set of diaper breifs on that sort ofhelped alittle more and did 685x3, then we did some reverse band and did 775x1, 775x2or3
10/21/2010 5:55:29 PM -
--------------------------------------------------------------------------------
Thursday of the 100
--------------------------------------------------------------------------------
Did almost all exercises with a 100 reps
-One arm side cable extensions with rope10x10 per arm
-Same with 10x10 per arm rear delt.
-One arm curls wokring up the rack 10x10 per arm
-Barbell rows off decline bench(Pendlay rows only chest supported
-barbell floor tricep extension x 10reps mixed with close grip floor presses x20 reps per setx 10 rounds
-arm bars 12kgx3x3 left holding for 15 seconds at top, 20kb 3x3 right
10/21/2010 6:53:27 AM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Wed 7 lap heavy pull 2 forward, 1back, 2 forward, 1 back,thursday 45 mins stepmill
Wednesday
-1/3 mile lunge with 20lb vest
-small tire flip for 2x15 about 450 t0 500lb tire.
10/19/2010 6:38:04 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours stepmill, MOnday 8 laps sled, Tuesday 1 hour stepmill
MOnday
-Flat dumbell press setsof 20 reps starting at 25lb and aworking up to 80lb in 5lb increments-
-3x8 neutral grip pullup
-one arm cable pushdowns 4x20
-fat bar curls. 4x10
10/16/2010 5:14:53 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Saturday 10 laps sled drag
Training
-Buffalo bar raw. worked up to 415x3x3
-Rdls 315x5x3
-Reverse hypers 4x15
10/15/2010 1:30:33 PM -
--------------------------------------------------------------------------------
Thursday and the Beheading of the Angry Troll
--------------------------------------------------------------------------------
Wed of last week cardio 1 hour stepmill, Thursday thru MOnday no cardio, tuesday 45 mins stepper, wed 10 laps sled, thur 1 hour stepmill, friday 40 mins stepmill
Thursday Training
-Standing close grip pulldowns 8 setsx10
- Lying on Stabilty ball rear delts with kbs. 4kbx20, 8kg x10x3, then 2 sets x8 reps where the kb started in front off the ground and moved them alond floor until they were behind me then back to the start
-Pec deck 8 setsx10 reps stretching the shoulder back as far as possible.
-Uni-trainer(double land mine) with one bar and did snatches overhead working up each set for 5 reps per armx8 sets
-One arm rows with same set up. 6x8 per arm
The beheading of the Angry Troll
Last week marked the final chapter in the saga of the three who said they would never marry. As many of you know, Keith(the angry troll), Donnie(Fatty- a very strong one by the way, oh many of you of the Donnie Flock) and of course me,Spudtacular trained together for many many years at the Old Thompson Barbell and Compound. When we started we swore for all time we would never marry or be tied down by the wenches. Ha..Ha say the women who always win for they have the gold of which we are hypnotized and mezmorized for all eternity...
The first to fall was the Fat One who cursed himself early on with his tale of rags to riches to rags to strong old dude with a mohawk(yes I am jealous as he continues while I make comebacks only to get zippers from surgeries in return for my toils)He was the first to fall too. It lasted but alittle while as was stated at the lake on that smokin ass hot july day in sc,"I gave my all to powerlifting and now I give my all you" but powerlifting is a dirty whore who vice is thrice as strong as this marriage could ever be. So it was done, and Bigun' was back with his one faithful, sweet bone crushing, tendon snappin and the complete muscle tearing love that is powerlifting.
Second, to fall was the Spud, who denied and denied and denied, at least early on he would ever do the deed. But, the race was long and the opponent was able with total tenacity to win this long fight for the Spud of Trojan lore. Like this great battle of many eons ago, it waged for years and years, almost ten to be exact. Again, the dirty whore that is powerlifting pounded the city walls of Spud until they could bear the weight of 1205lb no more. The Spud was no more, at least in the eyes of his thought to be faithful powerlifting love, the whore. She cares no more he thought and so began the drag of evermore. Drag and Drag the Spud did for 10 long months while grazing on little more. Miles and steps for months on end until he reached the final date and his zen. There wa nothing there, no flowers, no glory , no powerlifting whore dressed in polyester suits and briefs, just the lovely wife to be waiting as always.
So the final end has come, the beheading of the Angry Troll is done. Off to Bermuda we went last week. The cermony was sweet and nice as the sun settled on the bermudian beach that night. The troll looking WAY WAY up into his beloved preying mantis eyes, his twitching and nervousness subside and pop, off his head slides. Many years ago when marriage was thought never to be, only jokes and powerlifing reigned supreme. Fought and fought he did, refusing to buy the ring that cost way more then three months of toil and work ever did. THe Spud was asked to groom but refused because of the tux to be worn. On the beach and no tux rental you will need, just some Tommy Bahama clothes will be all you'll need. 250 dollars later a tux would have be cheaper. What the hell, we never been to Bermuda was the cheer. Enjoy we did the days and nights we spent watching the stury of "furget bout it" and "ya all" unite. But as Moma said while rehearsing(and I swear I could here Sweet Home Alambama playin somewhere), "Tha southhh shallll riz agin"
So ends the same ole tale of three dudes who screamed never ever will we marry.
10/5/2010 6:45:06 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Sunday 2 hours, MOnday and Tuesday 1 hour each stepmill
Monday
-Seated row 5x10
-Floor Press worked up to 285x5,325x5,375x3 used softee pads on all work sets
-dips with pec deck 5 sets each
-12kg front raises 5x8 per arm
10/2/2010 4:29:02 PM -
--------------------------------------------------------------------------------
Saturday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 10 laps with 2 plates
Saturday
Cut the cardio short today so I could get some decent training in. 20 laps would hav wiped me out for the day.
4inch box pulls(weights on boxes) worked up to 505x2x2, 555x3,605x1
-Alternated ssb box with chains with deadlift-work set 3platex3, 4 platesx3,4plates 3 chainx3,4plates, 5 or 6 chains per side x3
-rev hypers 4x10
10/1/2010 12:03:41 PM -
--------------------------------------------------------------------------------
Wednesday
--------------------------------------------------------------------------------
Tues, Wed and thur 1 hr per on das stepmill
Wednesday
-close stance leg press 6 setsx8 worked up to 10 plates ot so a side.
-back raise 4x20
-rdl kb deads off slanted box 62lbx5x8reps
-sissy squat with blue bands under each side and wrapped over shoulder 4x8
-long ab strap pulldowns 3x20
9/28/2010 6:53:08 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
Friday no cardio, Saturday 20 lap sled, Sunday 2 hr stepmill, Monday and tues 1 hour each stepmill
MOnday
-Band pushdowns green and purple alternated with 20 reps eachx5 sets
-45lb plate raise 5x15
-Dumbell presses 35lb,59lb,65lbx20 each, then 80sx10,100lbx8.
-Seated row curls 4x10
-Long ad pulldowns
The presses were much better this week. Shoulder is getting more stable. A couple more weeks and I should be able to get back into some harder training.
9/23/2010 4:37:15 PM -
--------------------------------------------------------------------------------
Wednesday and Thursday
--------------------------------------------------------------------------------
Wednesday 10laps sled, Thursday 1 hour stepmill
Wednesday
-Hack squats 6 sets x8
-GHR 4x10
-front Squats worked up to 225x5, This is just to make the shoulder work more holding the bar. Arm was hanging last time touching the chest. This time it was almost up to a normal hold for the front squat.
-Reverse hyper 4x10
Thursday
-supersetted pec delt rear with regular pec deck 5x10 per
-incline with slingshot worked up to 225x8x3
-kb sides working up the rack to 48kgx8 perside
-set up leg press with bands at top like a reverse band so I could do seated pulls to chest mixed with push ups off the push up bars. 10 pulls with 20 push ups x5 rounds
-did some one arm kb pushpress left worked up to 16kgx5x2, left double kbx5x2
Tuesday, September 21, 2010
Training and other wise
9/21/2010 6:23:21 AM -
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
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
--------------------------------------------------------------------------------
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
--------------------------------------------------------------------------------
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 -
--------------------------------------------------------------------------------
Thursday
--------------------------------------------------------------------------------
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 -
--------------------------------------------------------------------------------
MOnday
--------------------------------------------------------------------------------
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 -
--------------------------------------------------------------------------------
Thursday
--------------------------------------------------------------------------------
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
--------------------------------------------------------------------------------
Monday
--------------------------------------------------------------------------------
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
--------------------------------------------------------------------------------
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
--------------------------------------------------------------------------------
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
--------------------------------------------------------------------------------
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 -
--------------------------------------------------------------------------------
MOnday
--------------------------------------------------------------------------------
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 -
--------------------------------------------------------------------------------
Thursday
--------------------------------------------------------------------------------
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, 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 -
--------------------------------------------------------------------------------
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
--------------------------------------------------------------------------------
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.
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8/5/2010 1:02:43 PM -
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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
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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
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MOnday
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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
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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
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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.
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8/5/2010 1:02:43 PM -
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Wednesday and Thursday
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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
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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
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