6/30/2011 9:55:40 AM -
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Wednesday
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Wed 8 laps w sled and it was murder. Legs are not wanting to give me anything lately although I am blaming it on the extra 20lb I am floatin currently. THur 45 mins stepmill
Wednesday
-Box squat with cambered bar and briefs. working weight was 6 plates and 1 chainx1 rep per set, 2 chainx1, 3 chainx1,4 chainx1,6 chainx1,no chain 6 platesx3
-safety squat bar gms worked up to 465x3 ugly ass reps.
Charlie and the chocolate factory took a beating last night as he was helping his gf with some training. I kept yelling at him,"are you certified?","i am looking for a trainer"," I need a spot on these suspended gms, help me!" New guys are always incredible amounts of fun as you get to see how much of a beating they can take!
Travis Diamond Phillps on the other hand may need some work. His tolerance levels are alittle shallower it seems. But to make it on the Spud ship , you better get your poop together
Spud
Thursday, June 30, 2011
Tuesday, June 28, 2011
Tuesday Morn
6/28/2011 5:38:09 AM -
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Tuesday Morn
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Sunday 10 laps, Monday no cardio, Tuesday no cardio due to training.
Had to move training to Tuesday morning as my pops had his other knee replaced yesterday so I elected to go and see him for a bit. The surgery went well and they expect to send him home Thursday.
Training-some early pump stuff
-Rows and pulldowns 8 rounds each x 8 to 10 reps per
-Pec deck and hammer press and ab wheel 8 roundsx10 rep per
-dips and upright rows 4roundsx12 reps per
-blue band pushdowns and curls to failurex2 rounds.
Still holding at 240lb during this first phase. My feeling is that it will take 2 more rounds to get back to some decent strength levels. The rounds are 12 weeks so far.
The shoulder is holding but it will be a bit before I put alot on it. Right now, it will be the hardest thing to develop strength back in. The muscle around it is fine, but I will have to find some new ways to get the joint itself to a level that can tolerate heavy weights like in the past.
This is probablly going to be one of the most difficult challenges I will face trying to get strong again and maintain that sense of purpose you must have to do anything in life. Right now my purpose has been focused on building the businesses which are only about a 1/8 to about 1/4 of the way I see them in my eye. In essense, I am trying to rise on two fronts. This is one hell of a mountain I am undertaking.
Standing at the face of it..
Spud
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Tuesday Morn
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Sunday 10 laps, Monday no cardio, Tuesday no cardio due to training.
Had to move training to Tuesday morning as my pops had his other knee replaced yesterday so I elected to go and see him for a bit. The surgery went well and they expect to send him home Thursday.
Training-some early pump stuff
-Rows and pulldowns 8 rounds each x 8 to 10 reps per
-Pec deck and hammer press and ab wheel 8 roundsx10 rep per
-dips and upright rows 4roundsx12 reps per
-blue band pushdowns and curls to failurex2 rounds.
Still holding at 240lb during this first phase. My feeling is that it will take 2 more rounds to get back to some decent strength levels. The rounds are 12 weeks so far.
The shoulder is holding but it will be a bit before I put alot on it. Right now, it will be the hardest thing to develop strength back in. The muscle around it is fine, but I will have to find some new ways to get the joint itself to a level that can tolerate heavy weights like in the past.
This is probablly going to be one of the most difficult challenges I will face trying to get strong again and maintain that sense of purpose you must have to do anything in life. Right now my purpose has been focused on building the businesses which are only about a 1/8 to about 1/4 of the way I see them in my eye. In essense, I am trying to rise on two fronts. This is one hell of a mountain I am undertaking.
Standing at the face of it..
Spud
Saturday, June 25, 2011
Friday and Saturday
6/25/2011 4:37:09 PM -
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Friday and Saturday
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saturday 8 laps sled
Friday
-5lap upper body sled. Upped the weight alittle again. 2 lap forward, 2 laps backward,1 mix lap
Saturday
-deficit pulls off 5 mats close stance
405x3x4, 495x1,495x2,545x1x2.495x3,405x5
sumo 405x3,495x3
-reverse hypers 4x10
Spud
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Friday and Saturday
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saturday 8 laps sled
Friday
-5lap upper body sled. Upped the weight alittle again. 2 lap forward, 2 laps backward,1 mix lap
Saturday
-deficit pulls off 5 mats close stance
405x3x4, 495x1,495x2,545x1x2.495x3,405x5
sumo 405x3,495x3
-reverse hypers 4x10
Spud
Thursday, June 23, 2011
Wednesday
6/23/2011 9:23:37 AM -
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Wednesday
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Wed 8 laps sled drag, Thur 45 mins stepmil
Training
-Little bit of squatting with the cambered bar and stump straps, raw with high box
worked up to 3 plates on bar and 2 plates on stump straps 4x3
-rack pulls about 2 or 3 inches above knees. worked up to 735x1,x2 and then pooped out.
-Reverse hypers 4x15
-hanging ab actually hanging with hands and not straps. Not near as fun as the straps. 4x6
Alittle better this week. Still gonna be a bit before I get conditioned to go heavier. Right now the body is still in cardio mode so it has to relearn and get conditioned again. Really achey today in da joints. Travis Diamond Phillps, the new kid working alittle bit for us at night started a couple of week ago. One of his main tasks is wiping equipment down at night. I noticed he seems to clean the same equipment over and over so I yell at him to clean some other equipment. He says he is so I walk him over to a dark blue hammer row with a inch of dust on it and write his name in it, TRAVIS. He argues that he has been cleaning it but I look at him and say that this is about 2 inches of dust. Now I am writing his name on all various pieces of equipment to prove my point and aggravate which is my best trait.ha.ha.
Everyone still gets their beatings
Spud
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Wednesday
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Wed 8 laps sled drag, Thur 45 mins stepmil
Training
-Little bit of squatting with the cambered bar and stump straps, raw with high box
worked up to 3 plates on bar and 2 plates on stump straps 4x3
-rack pulls about 2 or 3 inches above knees. worked up to 735x1,x2 and then pooped out.
-Reverse hypers 4x15
-hanging ab actually hanging with hands and not straps. Not near as fun as the straps. 4x6
Alittle better this week. Still gonna be a bit before I get conditioned to go heavier. Right now the body is still in cardio mode so it has to relearn and get conditioned again. Really achey today in da joints. Travis Diamond Phillps, the new kid working alittle bit for us at night started a couple of week ago. One of his main tasks is wiping equipment down at night. I noticed he seems to clean the same equipment over and over so I yell at him to clean some other equipment. He says he is so I walk him over to a dark blue hammer row with a inch of dust on it and write his name in it, TRAVIS. He argues that he has been cleaning it but I look at him and say that this is about 2 inches of dust. Now I am writing his name on all various pieces of equipment to prove my point and aggravate which is my best trait.ha.ha.
Everyone still gets their beatings
Spud
Tuesday, June 21, 2011
Monday
6/21/2011 6:38:44 AM -
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Monday
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Monday layed up in d bed and did no cardio. I did argue with myself off and on and should have just gotten up. , Tuesday 45mins stepmill
Training
-I got back late and there were like 8 dudes shirted up so I opted out and did some other work.
-Lat pulls 10 setsx10
-Flat dumbell press 110lb x6 setsx as many as i could get a set.-
-neutral grip dumbell press 70lbx3x20reps
-one arm rear delt on left side 30lbx50x2 sets
-Suspension straps dips with grey bandx5 setsx6 to8 reps
-35lb curlsx10x8 sets
low 240s right now
Spud
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Monday
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Monday layed up in d bed and did no cardio. I did argue with myself off and on and should have just gotten up. , Tuesday 45mins stepmill
Training
-I got back late and there were like 8 dudes shirted up so I opted out and did some other work.
-Lat pulls 10 setsx10
-Flat dumbell press 110lb x6 setsx as many as i could get a set.-
-neutral grip dumbell press 70lbx3x20reps
-one arm rear delt on left side 30lbx50x2 sets
-Suspension straps dips with grey bandx5 setsx6 to8 reps
-35lb curlsx10x8 sets
low 240s right now
Spud
Sunday, June 19, 2011
Saturday
6/19/2011 12:56:12 PM -
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Saturday
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Saturday and sunday 10 laps sled each day
Saturday-
-squats weren't in the cards this week so I did some heavy leg press. heaviest set 4setsx12, dropped weight and did 4 x20
-cleans 185x5
-back raise with 100lb plate 4x10
-reverse hypers 4x15
-still feeling it from wed so thoughts were heavy leg press,this beat me up even more sunday pulling sled. will continue to add volume each week both load and set wise.
Spud
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Saturday
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Saturday and sunday 10 laps sled each day
Saturday-
-squats weren't in the cards this week so I did some heavy leg press. heaviest set 4setsx12, dropped weight and did 4 x20
-cleans 185x5
-back raise with 100lb plate 4x10
-reverse hypers 4x15
-still feeling it from wed so thoughts were heavy leg press,this beat me up even more sunday pulling sled. will continue to add volume each week both load and set wise.
Spud
Friday, June 17, 2011
Friday
6/17/2011 9:29:11 AM -
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Friday
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5 laps of upper sled again. Upped the weight some this time and added cable handles for a twist
-rear delt, two and one arm
-side raise one arm
-static,iron cross, rotator, overhead, one arm horizontial and one vertical ,upright rows and regular rows
-curls one and two arm
-upright rows and rows
-front raise
-supinating curls
-tricep kickback
-overhead tricep and overhead in y fashion
-pec flyes
-presses
then I mixed too many different things and felt like throwing up. i asked a long time client who we call sid the sloth if she wanted to be the vomit catcher. basically it was fish oil and lipid stabil(anti oxident and hdl/ldl supps then had post workout drink of xtend,g2 and creatine then had 2 cups of coffee. yeah not a great idea.
right there i tell you
spud
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Friday
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5 laps of upper sled again. Upped the weight some this time and added cable handles for a twist
-rear delt, two and one arm
-side raise one arm
-static,iron cross, rotator, overhead, one arm horizontial and one vertical ,upright rows and regular rows
-curls one and two arm
-upright rows and rows
-front raise
-supinating curls
-tricep kickback
-overhead tricep and overhead in y fashion
-pec flyes
-presses
then I mixed too many different things and felt like throwing up. i asked a long time client who we call sid the sloth if she wanted to be the vomit catcher. basically it was fish oil and lipid stabil(anti oxident and hdl/ldl supps then had post workout drink of xtend,g2 and creatine then had 2 cups of coffee. yeah not a great idea.
right there i tell you
spud
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