7/6/2009 9:51:26 AM -
Saturday the Fourth Training.
-Well, holidays is holidays and most everyone was gone except for me, Dale and Barry so that's how it went. We did box squats raw with the cambered bar and blue bands over the plates. -415x3x5sets. dropped the pad down about 3 sets in and it was alot tougher. -Fat Bar high rep deads with straps-set of 30- and 35. I was shooting for 50 but my neck locked up and I got a severe headache so that was the end of that.-Then lunged with 3 chain attached to the Spud Pull harness around the building. Now I remember what 300lb felt like and it was hard not to sit down and keep my low back from cramping. Usually it takes 15 minutes but with the harness and chains, it took 30 minutes I think.Cardio- 30 mins treadmill on 15% incline on Saturday and Sunday-Back to the stepmill on 30mins
7/3/2009 8:54:50 AM -
Wednesday and THursday Training.
Treadmill on 15% incline for 30 minutes on Thursday adn Friday. Took off WedWednesday-Wasn't feelin and squattin or pullin so I did alot of leg pressing. Close stance 13 plates a side for sets of 5, 10, 15, 15,15-Dropped the weight to 8 plates a side and did wide stance stops on the pins for sets of 5, 10, 15.-106lb kb swings 3 sets of 25-Blu3 band squats 3x20 fast -rev hyper 1x50ThursdayHigh rep work nothing heavy-Seated rows 2 sets of 25, 3 sets of 50-Fat bar press 100lb bar for set of 10, 20, 50, 50-Fat bar standing military sames breakdown, 10, 20, 50, 50-15 minutes of one arm snatch with the 36lb. first set 3mins(phone rang), second set 5mins,third set 4mins, forth set 3 mins. My left hand tore open at two places on the second set but it was done so I just kept going with it. I kept switching hands every 10 reps. End result was 300 plus snathces. Today my neck is pretty cranked up so tomm should be great. I will feel like I have been in a car wreck and using a neck brace. -
Monday, July 6, 2009
Wednesday, July 1, 2009
Spam bots and trainin'
I aplogozie for not posting but part of it is not my fault at least the last couple of weeks. It seems my training blog was labeled as a spam bot or sometihng of this nature. I could not pull it up at all. Don't know how that happened but I am sure it is sabotage from somewhere out there. Anyhow, I had to click through a couple of links to find this out. Apparently you have to send a message back to some one somewhere who evalutates and decides if your spam bot log is a real person or not. Since spam bots can't figure this out and on the help page they say you have to do this proceedure as obviously you are not a bot and are a "real human" if you are viewing and sending this message to a real person then I was readily assured I was in fact a real human. It took and week or two to get my blog back up. I had Sue check it out too. Maybe you have to go through the proceedure twice to double prove you are not a spam bot and in fact a real person. So I am back now. I think as long as I don't get labeled as a viagra/cialis levitra spam I will be good.
The logs are jumbled as I just copied and pasted them. Enjoy June....
Spud
6/30/2009 1:08:03 PM -
Monday.
MOnday and Tuesday 30mins treadmill steep inclineMonday-raw board work. The pec is feeling better so I did alittle work. 405x5x3 sets wtih the 2 board-85s slight incline dumbell press 3 sets of 20-rollin triceps 45s x20reps x3 sets-100 lb plate seated front raise 3x8reps-faces pulls 3x20-1 set kb beat over rear delt raise.
6/28/2009 3:56:14 PM -
Saturday
My plan was to do five laps with the 300lb chain Sunday but I woke up Saturday morning not really wanting to squat or pull so I decided this would kill both-cardio and lower work. I got alittle later start then I wanted about 7:15 or so. I had done 3 laps the previous Sunday and it was tougher then I thought but it was also on a empty stomach and I had alot to eat on Saturday. This round was coming off a low carb day and a empty stomach, well I had one bite of a Tiger's Milk bar and some NO BS preworkout to pump alittle more blood. I got out there and about lap 3 the old lady came out and asked it I would be done soon so she could bring kb class outside. I didn't really answer as doing only 4 laps was lookin and feelin' like a real possiblity. Lap 4 would turn out to be the easiest lap as I paced it off in 50 steps and break and switching from frowards to backwards dragging. This is a much better way to pull this thing or in general then all out one way. I got to the end of lap 4 and did not see her outside so I knew she understood my compulsion to do the fifth lap and pulled on. I am sure the class wa happy as well as they got to stay in the a/c and get punished. Most everyone said I was pale even though my head and neck were burnt. Once I ate alittle, I worked the rack and had to get in the strongmen's ass outback as 3 or 4 of them have been sneaking in and hauling ass without paying. Never understood the disrespect, at least sober. Go to someone's place, use their shit that they did not pay for themselves and at least not offer to pay. I am a softee and would have worked a better deal but instead it was a train and dash like when you were in high school or college and did that shit at 3am while you were drunk. No excuse mind you but that is what it reminded of. To make up for my younger days, I leave alittle extra when we eat out.I guess if you don't make a stand all the time, you will get some crap like that. Anyhow, five laps of chain dragging for 2 hours will piss anyone off and they got my point. I felt like a dad scolding kids.Sunday 40mins boring stepmill
6/26/2009 1:10:26 PM -
Wednesday and Thursady
My father had his knee rereplaced on Monday so no training just watching him wrile in pain. It brought back some unpleasantness from my own quad reattachment surgery. He ia doing well and should be home in a few days. Cardio-MOnday no cardio-Tuesday Wed, Thur friday stepmill and stairmaaster 30 mins each day. Wednesday training-Conventional pull 405x8x3 sets. 1 with belt two without-safety bar box close stance 405x8x2-hangin abs 3 sets of 8, heavy sides x8 per side, 100s,125s,150sThursday-band pull apart for 4 rounds on 15-one arm green band chest pulls 3 rounds x8 per arm-wide grip and narrrown grip pulldowns 10 sets total-Pushups off the straps sets of 30 reps with 15 elbows tucked and 15 with elbows flared x 2 rounds, purple band aroud back for sets of 10- 5 tucked, 5 flare x 2rounds-100s dumbell press for 1x 30 reps rotating tucked with flared. -3 laps of upperbody sled dragging 45lb and 25lb rotating:-iron cross-static rotator-rotator pulls-rear delt-curl-backwards row-tricep ext overhead -tricep kickback-chest flyes-chest press-front raises
6/22/2009 9:56:17 AM -
Thursday
Friday 30 mins stepper Saturday OffSunday Drug 30lb chain for 3 lapsThursday rep stuff-tried something alittle different-incline press 135x10x10sets with 30 sec rest per set-Barbell row same-Log press(log only) 10 sets of 10 with 30 sec rest-Did the new Rkc snatch test of 50 reps per arm with a 24kg under 5 minutes. This was much faster then I thought at 3 min 32 sec. The wife had her first mini triathelon Sat so I supported her and was the go fetch dude but it is alot easier then powerlifting. She wanted to prove her point that you can do this without running, biking or swimming event training all the time. Her goal was 2 hours, she was right under that. She may have swam 7 or 8 times total just to learn the technique, some indoor running and only 2 trips of biking of riding the actual course. The rest was made up with 3 days a week of kb class, 3 weight training sessions with me, and some odds and ends stuff like dragging the 300lb chain around the gym and some prowler work. The results was a 500meter swin in 15 minutes, 14 plus mile bike in 1 hour 7 mins and less then 30 minutes on a 3 mile run. Just sometihng alittle different that all of us could do if we put our minds to it. Her next goal is to get back to a pl meet and put us some decent numbers.
6/18/2009 7:27:00 AM -
Wednesday
Tuesday night I decided to try the Nordic track Incline Trainer Ihave at the other store. I did twenty minutes and it was tough. Normally, I hate treadmills but this one goes upto 40degree incline so you feel like you are hiking a mountain. I did not make it to 40 as 20degrees was quite enough. Wed- 30 mins stepmillTHur-30 mins bikeWed training. Repeat of last week with the Safety bar setup except for close stance ass to grass squats. Kept the weights lighter then previous week and higher rep range. Raw no gear. 325x5, 415x10, 505x10. I thought 20 would be in the cards but 10 was more then enough with the close stance. Still I was good with this. I am still working on relearning my body after the 280 plus years. THe pickups are all different. The weights hit you differently on the body. This has turned out to be a whole new experience. THere is no magic, only consistent hard work and trying new things adn having the gumption to go in other not so tried and true directions. -Lunge around building 1 lap 15 minutes -closer stance band pull throughs with a blue doubled up. Much harder then normal wide one with a longer distance to pull. 3x8-rev hyper 1x50
6/16/2009 7:21:59 AM -
Monday
Tuesday-very reluctantly did 30 mins on the stepmillMOnday -I haven't benched since I tore alittle of the pec a few weeks back. I decided to give it a go stopping it about a inch above the chest instead of sinking in like normal. no bifg weights or board but this135x6x2,185x6x2,225x6x2,275x6,315x6, 365x4-Flat dumbell 50sx15,70sx15, 105sx12-purple band pushdowns with side in each hand supersetted withPurple band standing pulls to chest 2 nonstop rounds of 10-12 each way for 3 sets total.
6/15/2009 9:16:24 AM -
Saturday
Cardio-friday 30 mins stepmill-Saturday 30 mins Stepper-Sunday 30 mins stepper-Off MOnday cardioSaturdau training-Buffalo bar with heavy chain and raw box 325x5/6 chain, 5reps with 8 chain,5 reps with 10 chain-4 inch box pulls 1x15 conventional-rev hypers 1x50
6/11/2009 6:34:57 AM -
Wednesday
THe Angry Troll showed up to train again. HIs thing this time was the new Elite Troll and how they stole his name(we have been calling him this for 8 or 9 years since Fat Adam came up with it) and how he should get compensated for it. Maybe they should have a troll off battle. THey both love gossip and shit stirring so it would be a great battle. I will give the Angry Troll the advantage for the moment as he says and does some of the most off the wall things. Except for the mohawk and goatee, the Angry Troll really looks like a troll, 5'5 maybe, large overgrown back like a turtle shell. Walks to the side just like the troll on the movie 300. He has a constant blinking and cheek twitch. Very very loud and obnoxious if you don't know him which also adds to the troll lore. This is also the same one engaged(sort of) to the Viagra Princess. Put it this way, Ben(our inhouse school resource officer-I called him Bend OVer except lately it Ben,let's just be friends for lack of deal closing if you know what I mean) sees and deals with all kind of bs at work and just in general in the community as a officer and even he says the Angry Troll says the most f'ed shit he has ever heard. Training wise we did assisted satefy bars squats where you place a barbell on the other side of where the bar will be about waist high. After you get the bar picked up you grab the barbell on the other side for support. As you decend, you use your arms to help support you and give you some stabilty in the hole. With this exercise, you can sit way back like you had briefs on and do more weight. As you squat, your arms extend and you will come forward some which will hold the safety bar in place then squat back up. It's kind of like another version of the belt squat belt in what it does. I think its great for raw squatting, getting the right feel of pushing back on a regular squat and it smashes your hammies and glutes. -415x5x2, 505x5x1, 595x5, 685x3 all raw with knee wraps on the last two sets.-set up my shrug contraption on a jump streth platform with purples quaded up. Sets of five off platform, then added a 45lb bumper x5, then 2 45lb x5, then 3 45lbx5, then 4 45lbx5, then a 35lb bumper on top for for. Basically, off the top of the feet. -Rev hypers 1x50 light weight -On a side note, we just got the new shipment of kbs in with the new 48kg size added in. Elite should have them available by next week.
6/10/2009 11:51:49 AM -
MOnday
Cardio stuffSat no cardioSun 30 minutes stepperMOnday 3 lap with prowlerTuesday 30mins stepmillWednesday two laps with 300lb chainMOnday Training-Squat bar floor press 145x6x3,195x6x3, 235x6x3, 285x6x2,325x6-Slight incline dunbell 60s, 70s,80s,90s,100s x15 per set-Assited pullup 5 sets-bradford presses worked up to 145x6 perside of head-standing ab 5 sets.
Wednesday adn Thursday
Cardio Stuff-Tuesday, THursday stepmill 30 mins-Friday 30 min stepperWed Training-Raw cambered bar box with blue band wrapped over the top of the weights325x3x2,415x3x2,505x2x2-Convertional racks 405x3,495x3,585x3-Alternating Barbell lunges 135lb for 5 reps per leg x 3 rounds-rev hypers 1x50Thursday Training-Machine pulldowns adn Long ab strap pulldowns supersetted 6roundsx8-10 per exercise.-Machine tricep pushdowns 5x10-Light incline press 145lbx25repsx 3roundsStill trying to not piss off my pec off too much till it heals good-one lap with the chain(300lb)
6/2/2009 7:46:20 AM -
Saturday and Monday
Saturday stepmill 30minsSunday 7 laps sledMOnday and Tuesday 30 minutes stepmillSaturday-Raw box with cambered bar 325x5,415x5,505x5,595x5-Raw pull conventional 335x3, 425x3m 515x3,605x1-Rev hypers 3x10MOnday-Light floor press 165x6x3,205x6x3,255x6x2-light incline press 45s,55s,65s, 75sx15-20 per set-75sx15 per arm dumbell row-purple band doubled over 3 sets-light flyes 3 sets-blast strap pec stretches. The pec is still funky so I just did some blood pumpin work. I figured since I tore the pec some I would get some questions but so far nada.
The logs are jumbled as I just copied and pasted them. Enjoy June....
Spud
6/30/2009 1:08:03 PM -
Monday.
MOnday and Tuesday 30mins treadmill steep inclineMonday-raw board work. The pec is feeling better so I did alittle work. 405x5x3 sets wtih the 2 board-85s slight incline dumbell press 3 sets of 20-rollin triceps 45s x20reps x3 sets-100 lb plate seated front raise 3x8reps-faces pulls 3x20-1 set kb beat over rear delt raise.
6/28/2009 3:56:14 PM -
Saturday
My plan was to do five laps with the 300lb chain Sunday but I woke up Saturday morning not really wanting to squat or pull so I decided this would kill both-cardio and lower work. I got alittle later start then I wanted about 7:15 or so. I had done 3 laps the previous Sunday and it was tougher then I thought but it was also on a empty stomach and I had alot to eat on Saturday. This round was coming off a low carb day and a empty stomach, well I had one bite of a Tiger's Milk bar and some NO BS preworkout to pump alittle more blood. I got out there and about lap 3 the old lady came out and asked it I would be done soon so she could bring kb class outside. I didn't really answer as doing only 4 laps was lookin and feelin' like a real possiblity. Lap 4 would turn out to be the easiest lap as I paced it off in 50 steps and break and switching from frowards to backwards dragging. This is a much better way to pull this thing or in general then all out one way. I got to the end of lap 4 and did not see her outside so I knew she understood my compulsion to do the fifth lap and pulled on. I am sure the class wa happy as well as they got to stay in the a/c and get punished. Most everyone said I was pale even though my head and neck were burnt. Once I ate alittle, I worked the rack and had to get in the strongmen's ass outback as 3 or 4 of them have been sneaking in and hauling ass without paying. Never understood the disrespect, at least sober. Go to someone's place, use their shit that they did not pay for themselves and at least not offer to pay. I am a softee and would have worked a better deal but instead it was a train and dash like when you were in high school or college and did that shit at 3am while you were drunk. No excuse mind you but that is what it reminded of. To make up for my younger days, I leave alittle extra when we eat out.I guess if you don't make a stand all the time, you will get some crap like that. Anyhow, five laps of chain dragging for 2 hours will piss anyone off and they got my point. I felt like a dad scolding kids.Sunday 40mins boring stepmill
6/26/2009 1:10:26 PM -
Wednesday and Thursady
My father had his knee rereplaced on Monday so no training just watching him wrile in pain. It brought back some unpleasantness from my own quad reattachment surgery. He ia doing well and should be home in a few days. Cardio-MOnday no cardio-Tuesday Wed, Thur friday stepmill and stairmaaster 30 mins each day. Wednesday training-Conventional pull 405x8x3 sets. 1 with belt two without-safety bar box close stance 405x8x2-hangin abs 3 sets of 8, heavy sides x8 per side, 100s,125s,150sThursday-band pull apart for 4 rounds on 15-one arm green band chest pulls 3 rounds x8 per arm-wide grip and narrrown grip pulldowns 10 sets total-Pushups off the straps sets of 30 reps with 15 elbows tucked and 15 with elbows flared x 2 rounds, purple band aroud back for sets of 10- 5 tucked, 5 flare x 2rounds-100s dumbell press for 1x 30 reps rotating tucked with flared. -3 laps of upperbody sled dragging 45lb and 25lb rotating:-iron cross-static rotator-rotator pulls-rear delt-curl-backwards row-tricep ext overhead -tricep kickback-chest flyes-chest press-front raises
6/22/2009 9:56:17 AM -
Thursday
Friday 30 mins stepper Saturday OffSunday Drug 30lb chain for 3 lapsThursday rep stuff-tried something alittle different-incline press 135x10x10sets with 30 sec rest per set-Barbell row same-Log press(log only) 10 sets of 10 with 30 sec rest-Did the new Rkc snatch test of 50 reps per arm with a 24kg under 5 minutes. This was much faster then I thought at 3 min 32 sec. The wife had her first mini triathelon Sat so I supported her and was the go fetch dude but it is alot easier then powerlifting. She wanted to prove her point that you can do this without running, biking or swimming event training all the time. Her goal was 2 hours, she was right under that. She may have swam 7 or 8 times total just to learn the technique, some indoor running and only 2 trips of biking of riding the actual course. The rest was made up with 3 days a week of kb class, 3 weight training sessions with me, and some odds and ends stuff like dragging the 300lb chain around the gym and some prowler work. The results was a 500meter swin in 15 minutes, 14 plus mile bike in 1 hour 7 mins and less then 30 minutes on a 3 mile run. Just sometihng alittle different that all of us could do if we put our minds to it. Her next goal is to get back to a pl meet and put us some decent numbers.
6/18/2009 7:27:00 AM -
Wednesday
Tuesday night I decided to try the Nordic track Incline Trainer Ihave at the other store. I did twenty minutes and it was tough. Normally, I hate treadmills but this one goes upto 40degree incline so you feel like you are hiking a mountain. I did not make it to 40 as 20degrees was quite enough. Wed- 30 mins stepmillTHur-30 mins bikeWed training. Repeat of last week with the Safety bar setup except for close stance ass to grass squats. Kept the weights lighter then previous week and higher rep range. Raw no gear. 325x5, 415x10, 505x10. I thought 20 would be in the cards but 10 was more then enough with the close stance. Still I was good with this. I am still working on relearning my body after the 280 plus years. THe pickups are all different. The weights hit you differently on the body. This has turned out to be a whole new experience. THere is no magic, only consistent hard work and trying new things adn having the gumption to go in other not so tried and true directions. -Lunge around building 1 lap 15 minutes -closer stance band pull throughs with a blue doubled up. Much harder then normal wide one with a longer distance to pull. 3x8-rev hyper 1x50
6/16/2009 7:21:59 AM -
Monday
Tuesday-very reluctantly did 30 mins on the stepmillMOnday -I haven't benched since I tore alittle of the pec a few weeks back. I decided to give it a go stopping it about a inch above the chest instead of sinking in like normal. no bifg weights or board but this135x6x2,185x6x2,225x6x2,275x6,315x6, 365x4-Flat dumbell 50sx15,70sx15, 105sx12-purple band pushdowns with side in each hand supersetted withPurple band standing pulls to chest 2 nonstop rounds of 10-12 each way for 3 sets total.
6/15/2009 9:16:24 AM -
Saturday
Cardio-friday 30 mins stepmill-Saturday 30 mins Stepper-Sunday 30 mins stepper-Off MOnday cardioSaturdau training-Buffalo bar with heavy chain and raw box 325x5/6 chain, 5reps with 8 chain,5 reps with 10 chain-4 inch box pulls 1x15 conventional-rev hypers 1x50
6/11/2009 6:34:57 AM -
Wednesday
THe Angry Troll showed up to train again. HIs thing this time was the new Elite Troll and how they stole his name(we have been calling him this for 8 or 9 years since Fat Adam came up with it) and how he should get compensated for it. Maybe they should have a troll off battle. THey both love gossip and shit stirring so it would be a great battle. I will give the Angry Troll the advantage for the moment as he says and does some of the most off the wall things. Except for the mohawk and goatee, the Angry Troll really looks like a troll, 5'5 maybe, large overgrown back like a turtle shell. Walks to the side just like the troll on the movie 300. He has a constant blinking and cheek twitch. Very very loud and obnoxious if you don't know him which also adds to the troll lore. This is also the same one engaged(sort of) to the Viagra Princess. Put it this way, Ben(our inhouse school resource officer-I called him Bend OVer except lately it Ben,let's just be friends for lack of deal closing if you know what I mean) sees and deals with all kind of bs at work and just in general in the community as a officer and even he says the Angry Troll says the most f'ed shit he has ever heard. Training wise we did assisted satefy bars squats where you place a barbell on the other side of where the bar will be about waist high. After you get the bar picked up you grab the barbell on the other side for support. As you decend, you use your arms to help support you and give you some stabilty in the hole. With this exercise, you can sit way back like you had briefs on and do more weight. As you squat, your arms extend and you will come forward some which will hold the safety bar in place then squat back up. It's kind of like another version of the belt squat belt in what it does. I think its great for raw squatting, getting the right feel of pushing back on a regular squat and it smashes your hammies and glutes. -415x5x2, 505x5x1, 595x5, 685x3 all raw with knee wraps on the last two sets.-set up my shrug contraption on a jump streth platform with purples quaded up. Sets of five off platform, then added a 45lb bumper x5, then 2 45lb x5, then 3 45lbx5, then 4 45lbx5, then a 35lb bumper on top for for. Basically, off the top of the feet. -Rev hypers 1x50 light weight -On a side note, we just got the new shipment of kbs in with the new 48kg size added in. Elite should have them available by next week.
6/10/2009 11:51:49 AM -
MOnday
Cardio stuffSat no cardioSun 30 minutes stepperMOnday 3 lap with prowlerTuesday 30mins stepmillWednesday two laps with 300lb chainMOnday Training-Squat bar floor press 145x6x3,195x6x3, 235x6x3, 285x6x2,325x6-Slight incline dunbell 60s, 70s,80s,90s,100s x15 per set-Assited pullup 5 sets-bradford presses worked up to 145x6 perside of head-standing ab 5 sets.
Wednesday adn Thursday
Cardio Stuff-Tuesday, THursday stepmill 30 mins-Friday 30 min stepperWed Training-Raw cambered bar box with blue band wrapped over the top of the weights325x3x2,415x3x2,505x2x2-Convertional racks 405x3,495x3,585x3-Alternating Barbell lunges 135lb for 5 reps per leg x 3 rounds-rev hypers 1x50Thursday Training-Machine pulldowns adn Long ab strap pulldowns supersetted 6roundsx8-10 per exercise.-Machine tricep pushdowns 5x10-Light incline press 145lbx25repsx 3roundsStill trying to not piss off my pec off too much till it heals good-one lap with the chain(300lb)
6/2/2009 7:46:20 AM -
Saturday and Monday
Saturday stepmill 30minsSunday 7 laps sledMOnday and Tuesday 30 minutes stepmillSaturday-Raw box with cambered bar 325x5,415x5,505x5,595x5-Raw pull conventional 335x3, 425x3m 515x3,605x1-Rev hypers 3x10MOnday-Light floor press 165x6x3,205x6x3,255x6x2-light incline press 45s,55s,65s, 75sx15-20 per set-75sx15 per arm dumbell row-purple band doubled over 3 sets-light flyes 3 sets-blast strap pec stretches. The pec is still funky so I just did some blood pumpin work. I figured since I tore the pec some I would get some questions but so far nada.
Wednesday, May 27, 2009
Lots of Logs
Sorry for the laziness of the last month. I have been really doing alot and not kept up with things.
5/27/2009 12:50:39 PM -
Various Training
Friday 30 mion stepper
Saturday-5 laps with sled
Sunday -6 laps with the sled.
MOnday 30 mins stepper
Saturday training-box squat with briefs and buff bar. I worked on a staggered stance with my left foot about 1.5 to 2 inches ahead of my right since the right side dominat4eds so much now and my left addcutor stays tight and doesn't rotate like it should. I worked up to 685x3x2 sets then back down to 595x6 with a lower box. The pickups were alot easier this time so I will stick with it for a couple weeks and see how it goes.
-jump stretch conventional. worked up to 315x3x2 sets, then 405x1 and then 315x3 again. The 405 was trolled were the arms and shoudlers drop and fake the lockout but my pec was cramping at the same time so that is how it went.
rev hypers 4 zets x10
-one legged pistols 6-8 left, 3-5 right for 3 rounds.
Tuesday I woke up with the crud and had to get a z pack. it was coming on for a couple of days but I ignored it hoping it would go away. Not to be.
5/18/2009 3:09:53 PM -
Wed and Thursday
THursday and Friday 30 mils stepmill
Sunday 5 laps with the sled with 4 forward and 1 backwards.
Wed Training-light raw box squats with chains with 3 plates for 3 reps with 8, 10, 12 chains-conventional pull 425x3x3-rev hypers 4x8-abs 3x8
Thursday I went for my massage and asked her to work on my pec because it was tight from MOnday and was bother ing me the most. To show you how much attention I paid to myself, she had to tell me that I tore it some with some bruising there. It was about a half dollar size. She wotked on it for pretty much the whole hour. I can usually take alot but she did what she called strumming where where she pressed and pushes along the muscle to sepereate them from each other. Sometimes the tissues with lock up on each other instead of slide. She pressed in 3 or 4 inch stretche really fast then takes a break. The break is where the pain catches up to you at first then it just never really lets up no matter how long the break is.you start twitching and you look like a seizure is happening. It felt alot better wehn she was done but now the blood had pooled around my chest boobie. I spent the rest of the day showing my pec to everyone and telling them I tore "alittle piece off".
Did some training that did not envolve pressing anything
. -blast strap ab wheels 4x8
-pulldowns 4x8
-pushdowns 4x8
-pull aparts 4x8-rows and curls using rev hyper, upperbody strap,chains.
5/13
As much as I can remember
With the Master and Junior Nationals at the beginning of May I have been trying to play catch up ever since so I will try to catch up on training even though there was not much of it. I did cardio for the whole last week up of April leading to the meet. Nothing special but theusual 30 mins of stepmill. THe trip was alittle longer then usual. The mini silverback gorilla and Dale were lifting-one on Sat and one on Sunday so taking care of them was not bad. Dale had a decent day going 2159 for a pr total and squat on the day. The silverback had a decent day as well ending up with a bench and deadlift pr. They were not happy with their days but who is. The meet was great as Garry Frank always does it right or I guess you should say his guys at Hardcore and his wife. Nothing eventful went down as both Dale and the Silverback both pussed out on going to the strip club. No real drinking or debautery. I did shovel down about 20,000 calories over the weekend and come MOnday I felt guilty and did a hour of cardio at the hotel as our flight was not until noon. We then hunted down a cool stop for breakfast called Frank's. I had some alligator sausage which tasted like deer meat bascially. I got a short stack of pancakes which i first thought wouldn't be much but I had a feelin' they would be plenty and sure enough they were the size of a old 12inch vinyl record. damn good is all I can say. The mini gorilla asked our fine watress if the biscuits were cat head biscuits which i had never heard before. She looked at him adn said Cat head? He says, you know biscuits the size of a cat's head. He is one corny mini silverback but it was funny at the moment. I decided to tell the old lady that since we have like 8 or 10 cats now just for the reaction-I even threw in there that they looked like her beloved Oatmeal the black cat. She did not think this was funny but I enjoyed it. We finall get home about 9pm. THere was no supper so i picked up a bag of cake doughnuts and some peanut butters and did the best I could. Yep more cardio at 5amI had decided to move my supplement store to a bigger suite next to me so I can cram more stuff into a bigger slot until it doesn't fit and then double stack more product on top of that. They had just gutted and redone the suite so it worked out to my advantage. I was still wore out from the trip so no training got done on Monday. Wednesday rolled around and i still didnt have anything in the tank so I passed on it too. Thursday we moved the new shelfing to the store and I blew off training again. Friday, Saturday and Sunday we moved all day each day so nothing got trained on Saturday but it is done. i did manage my cardio all week except Sat and Sun.
Monday-almost blew this off too but got back to the gym and felt like dong some work so I did-Floor press 315x8x3sets, 405x6, 405x2. I felt some shoulder tightness and some werid feeling like it was going to pop so I backed off on the last set
.-Green band pushdowns alternating regular and overhead extension 20 reps each for 80 reps total a setx2 rounds
-Bent over rows worked up to 405x8-purple band one arm curls to the head like a cable curl. 8 per arm nonstop for 4 rounds-
Ran half the rack on dumbell side raises starting with 10lb,15,20,25,30,35,40,45,50lb x 5 reps weight nonstop
Monday/Tue/Wed stepmill 30 mins each day.
4/28/2009 6:56:39 AM -
Monday
Monday Stepmill 30mins
Tuesday Stepmill 30mins
Monday Did two laps with the 300lb chain using and doing all upper body work. Mostly rotated overhead tricep extensions, chest presses, backwards rows and rear delt, some chest flyes. I had no urge to do any pressing with a bar or dumbell and mostly of the guys are resting for the meet or did not show because the guys were doing the meet. Anyhow, the upper body chain dragging was much tougher then I thought it was going to be. It was also bumble bee circling the spud day. On two different instances on the track, two different bumble bees, 'cause I knocked both of them down,(I know if you don't bother them, they won't bother you) but I freaked out because they would not just go away so they got knocked to the ground. So you can imagine 245lb of not so graceful man freakin' out and slapping at the air, that would be me. I did feel bad afterwards though.
4/26/2009 5:06:06 PM -
Saturday
Friday 30 mins stepmill
Saturday 45mins stepper
Sunday 50mins steppperSaturdy
Raw squats with cambered bar(no box)415x10,505x10,595x8
-good mornings close stance 3x6 with 325-rev hyper 4x10Most of the guys deadlifting except
Dale and the mini Silverback who are doing the Masters this week so I was squatting on my own so it went fast. I finished up early so I went down to the chiropractor for a long over due pop. He has a hyperbolic chamber for autistic children. The chamber is suppose to get about 20% more oxygen to tissues and the brain.He has had great success with the kids getting some to verbally start communicating and interacting with people where they had not before I think it would alos be fantastic to do the entire week before a meet. I took my first dive which is about 75mins. You wear a hood like the robot on Lost in Space with a neck gasket. This is the only uncomfortable part. I was good for the first 45 mins then I just wanted to get out. But during the first 45mins, I was awake but felt like I was dreaming but awake in the dream. Lots of weird things colors, objects, etc. When I got out, I was high for most of the rest of the day. Not bad high, just mellow and slow moving. The next day, my legs felt better then Saturday where before I felt like I had briefs on all day except there was no support and they hurt like I was 80 years old so my first experiment was positive. Now, I have to find another hour in my week to go down there again. The Strongmen dudes had a mock meet out back behind the gym Sunday. I watched for a few minutes after training a couple of clients. I thought this was a really cool idea. The state chair for strongman judged it to make it offical. Everyone,about 20 guys, seemed to just be hanging out and having fun. This was fun training.PS My Q and A ebook is available now. It is a complilation of all my best Q and A, articles and it covers all aspects of training.
Wednesday
Wednesday 30 mins stepper
Thursday 30 mins stepmill
Wed Training -Short and sweet.
Raw pulls from floor-500x5x2,545x5x2,500x5. Did a few sets of hook and a few reverse grip. -Rev hypers 4x12
-Long ab straps pulldowns 5 sets.
Spud
5/27/2009 12:50:39 PM -
Various Training
Friday 30 mion stepper
Saturday-5 laps with sled
Sunday -6 laps with the sled.
MOnday 30 mins stepper
Saturday training-box squat with briefs and buff bar. I worked on a staggered stance with my left foot about 1.5 to 2 inches ahead of my right since the right side dominat4eds so much now and my left addcutor stays tight and doesn't rotate like it should. I worked up to 685x3x2 sets then back down to 595x6 with a lower box. The pickups were alot easier this time so I will stick with it for a couple weeks and see how it goes.
-jump stretch conventional. worked up to 315x3x2 sets, then 405x1 and then 315x3 again. The 405 was trolled were the arms and shoudlers drop and fake the lockout but my pec was cramping at the same time so that is how it went.
rev hypers 4 zets x10
-one legged pistols 6-8 left, 3-5 right for 3 rounds.
Tuesday I woke up with the crud and had to get a z pack. it was coming on for a couple of days but I ignored it hoping it would go away. Not to be.
5/18/2009 3:09:53 PM -
Wed and Thursday
THursday and Friday 30 mils stepmill
Sunday 5 laps with the sled with 4 forward and 1 backwards.
Wed Training-light raw box squats with chains with 3 plates for 3 reps with 8, 10, 12 chains-conventional pull 425x3x3-rev hypers 4x8-abs 3x8
Thursday I went for my massage and asked her to work on my pec because it was tight from MOnday and was bother ing me the most. To show you how much attention I paid to myself, she had to tell me that I tore it some with some bruising there. It was about a half dollar size. She wotked on it for pretty much the whole hour. I can usually take alot but she did what she called strumming where where she pressed and pushes along the muscle to sepereate them from each other. Sometimes the tissues with lock up on each other instead of slide. She pressed in 3 or 4 inch stretche really fast then takes a break. The break is where the pain catches up to you at first then it just never really lets up no matter how long the break is.you start twitching and you look like a seizure is happening. It felt alot better wehn she was done but now the blood had pooled around my chest boobie. I spent the rest of the day showing my pec to everyone and telling them I tore "alittle piece off".
Did some training that did not envolve pressing anything
. -blast strap ab wheels 4x8
-pulldowns 4x8
-pushdowns 4x8
-pull aparts 4x8-rows and curls using rev hyper, upperbody strap,chains.
5/13
As much as I can remember
With the Master and Junior Nationals at the beginning of May I have been trying to play catch up ever since so I will try to catch up on training even though there was not much of it. I did cardio for the whole last week up of April leading to the meet. Nothing special but theusual 30 mins of stepmill. THe trip was alittle longer then usual. The mini silverback gorilla and Dale were lifting-one on Sat and one on Sunday so taking care of them was not bad. Dale had a decent day going 2159 for a pr total and squat on the day. The silverback had a decent day as well ending up with a bench and deadlift pr. They were not happy with their days but who is. The meet was great as Garry Frank always does it right or I guess you should say his guys at Hardcore and his wife. Nothing eventful went down as both Dale and the Silverback both pussed out on going to the strip club. No real drinking or debautery. I did shovel down about 20,000 calories over the weekend and come MOnday I felt guilty and did a hour of cardio at the hotel as our flight was not until noon. We then hunted down a cool stop for breakfast called Frank's. I had some alligator sausage which tasted like deer meat bascially. I got a short stack of pancakes which i first thought wouldn't be much but I had a feelin' they would be plenty and sure enough they were the size of a old 12inch vinyl record. damn good is all I can say. The mini gorilla asked our fine watress if the biscuits were cat head biscuits which i had never heard before. She looked at him adn said Cat head? He says, you know biscuits the size of a cat's head. He is one corny mini silverback but it was funny at the moment. I decided to tell the old lady that since we have like 8 or 10 cats now just for the reaction-I even threw in there that they looked like her beloved Oatmeal the black cat. She did not think this was funny but I enjoyed it. We finall get home about 9pm. THere was no supper so i picked up a bag of cake doughnuts and some peanut butters and did the best I could. Yep more cardio at 5amI had decided to move my supplement store to a bigger suite next to me so I can cram more stuff into a bigger slot until it doesn't fit and then double stack more product on top of that. They had just gutted and redone the suite so it worked out to my advantage. I was still wore out from the trip so no training got done on Monday. Wednesday rolled around and i still didnt have anything in the tank so I passed on it too. Thursday we moved the new shelfing to the store and I blew off training again. Friday, Saturday and Sunday we moved all day each day so nothing got trained on Saturday but it is done. i did manage my cardio all week except Sat and Sun.
Monday-almost blew this off too but got back to the gym and felt like dong some work so I did-Floor press 315x8x3sets, 405x6, 405x2. I felt some shoulder tightness and some werid feeling like it was going to pop so I backed off on the last set
.-Green band pushdowns alternating regular and overhead extension 20 reps each for 80 reps total a setx2 rounds
-Bent over rows worked up to 405x8-purple band one arm curls to the head like a cable curl. 8 per arm nonstop for 4 rounds-
Ran half the rack on dumbell side raises starting with 10lb,15,20,25,30,35,40,45,50lb x 5 reps weight nonstop
Monday/Tue/Wed stepmill 30 mins each day.
4/28/2009 6:56:39 AM -
Monday
Monday Stepmill 30mins
Tuesday Stepmill 30mins
Monday Did two laps with the 300lb chain using and doing all upper body work. Mostly rotated overhead tricep extensions, chest presses, backwards rows and rear delt, some chest flyes. I had no urge to do any pressing with a bar or dumbell and mostly of the guys are resting for the meet or did not show because the guys were doing the meet. Anyhow, the upper body chain dragging was much tougher then I thought it was going to be. It was also bumble bee circling the spud day. On two different instances on the track, two different bumble bees, 'cause I knocked both of them down,(I know if you don't bother them, they won't bother you) but I freaked out because they would not just go away so they got knocked to the ground. So you can imagine 245lb of not so graceful man freakin' out and slapping at the air, that would be me. I did feel bad afterwards though.
4/26/2009 5:06:06 PM -
Saturday
Friday 30 mins stepmill
Saturday 45mins stepper
Sunday 50mins steppperSaturdy
Raw squats with cambered bar(no box)415x10,505x10,595x8
-good mornings close stance 3x6 with 325-rev hyper 4x10Most of the guys deadlifting except
Dale and the mini Silverback who are doing the Masters this week so I was squatting on my own so it went fast. I finished up early so I went down to the chiropractor for a long over due pop. He has a hyperbolic chamber for autistic children. The chamber is suppose to get about 20% more oxygen to tissues and the brain.He has had great success with the kids getting some to verbally start communicating and interacting with people where they had not before I think it would alos be fantastic to do the entire week before a meet. I took my first dive which is about 75mins. You wear a hood like the robot on Lost in Space with a neck gasket. This is the only uncomfortable part. I was good for the first 45 mins then I just wanted to get out. But during the first 45mins, I was awake but felt like I was dreaming but awake in the dream. Lots of weird things colors, objects, etc. When I got out, I was high for most of the rest of the day. Not bad high, just mellow and slow moving. The next day, my legs felt better then Saturday where before I felt like I had briefs on all day except there was no support and they hurt like I was 80 years old so my first experiment was positive. Now, I have to find another hour in my week to go down there again. The Strongmen dudes had a mock meet out back behind the gym Sunday. I watched for a few minutes after training a couple of clients. I thought this was a really cool idea. The state chair for strongman judged it to make it offical. Everyone,about 20 guys, seemed to just be hanging out and having fun. This was fun training.PS My Q and A ebook is available now. It is a complilation of all my best Q and A, articles and it covers all aspects of training.
Wednesday
Wednesday 30 mins stepper
Thursday 30 mins stepmill
Wed Training -Short and sweet.
Raw pulls from floor-500x5x2,545x5x2,500x5. Did a few sets of hook and a few reverse grip. -Rev hypers 4x12
-Long ab straps pulldowns 5 sets.
Spud
Tuesday, April 21, 2009
Monday
Tuesday stepper 30 mins
Monday Training-raw board and softy pad work. 365x3/3b, 405x3/2b,455x3/1b, 495x2x4sets and 495x3 with the softy pad.(it is a 1 and half fot pad that completely gives but it makes me feel better and i focus more then just straight to the chest)
-tricep pressdown using the smith machine and a monster and a mini doubled over the top of the smith machine 4 or 5 sets
-then I sat on the floor and did pulldowns to the chest in the smith machine with the same bands 4 sets
-rear delts and curls on the seated row using the upperbody strap 3 each.
Spud
Monday Training-raw board and softy pad work. 365x3/3b, 405x3/2b,455x3/1b, 495x2x4sets and 495x3 with the softy pad.(it is a 1 and half fot pad that completely gives but it makes me feel better and i focus more then just straight to the chest)
-tricep pressdown using the smith machine and a monster and a mini doubled over the top of the smith machine 4 or 5 sets
-then I sat on the floor and did pulldowns to the chest in the smith machine with the same bands 4 sets
-rear delts and curls on the seated row using the upperbody strap 3 each.
Spud
Monday, April 20, 2009
Several Training Posts.
Saturday
Sat-no cardio
Sunday 1 hour stepmill
Monday 30 mins stepmill
Terrible day squatting is about all I can say. I gorged on Friday night on doughnuts and chocolate and did no cardio on Saturday morning. The gorging has helped me to have a better day training in the past and I thought it would be the same here. The plan was to do a couple of singles with the suit on at 1000 plus. This was not to be. I warmed up good and took my time. I worked up to 775x1 with briefs on and then suited for 865x1 with the straps down. I then jumped straight to 1005.I made three single attempts with it. Each rep was extremely hard to get out of the rack. The first one was barely a quarter squat so. The secnod was better and litlle deeper but I picked it up too high on my trap. The third was was much better and came up fast. Still high though.
-3 sets of rev hyper
-300lb chain 1/3mile for punishment
My suits need some tightening here and there but I will have to ride with them one more week and then deload. I have to go to the Master's Nationals in two weeks to help the guys out so I will be
Wednesday and Thursday
Wednewday cardio-30 mins stepper
Thursday 30 minis stepmill
Friday 1 hour stepmill
Wed Training
-Speed somewhat pulls off floor raw. 495x5,545x5x3 sets all with hook gripNot much to say on this. Some good, some bad
.-Rev hyper 4x10
-One legged assisted pistols 3x8 per leg
-4 sets leg extensions
Thursday pump work
-3 sets hangin abs
-3 sets of dumbell obliques
-slight incline dumbells presses 65sx20,80sx20,105sx20,125sx25
-rollin dumbell triceps 65sx10x5 sets then one set for 20 reps-ez curls for 3sets-cable curls 3 sets
-seated rows using reb hyper with band attached for weight and used upper body strap to pull with.
Monday Night of a thousand shirt changes
With no cardio and good eating all day long, I went into training thinking I would have a good day. Well, it was not. My 56 is not fitting on the sleeves with the arms jacked so I had to just pull it on. The sleeves are alittle long and slide down the first set of 635x1/two board.I had a bunch of elobow pain so I decided to go up to a 58. I slid on easier butis too loose in the chest plate. I got 725x1/one board but not like I would like. Not happy, I pulled the 58 off and went back to a 56 and did 725x1/1board harder then the first one. I went one more with a soft pad at 725 and sort of got it so I don't really count it.
THen I decided to do some 4 board with the shirt on and that sucked too 675x1 and some piece reps with a closer grip. Waited a second and tried 600 with the pinky on the ring for 3 I think but I was toast way before this. So I pulled the shirt off and did 405x11 off the softy pad. I am having some of the same problems I had in the past with heavier weights and lockouts so I have to find out how to fix them. Weight is holding at 245 still.
Tuesday-back to the cardio grind with 30mins on the stepmill.
Spud
Sat-no cardio
Sunday 1 hour stepmill
Monday 30 mins stepmill
Terrible day squatting is about all I can say. I gorged on Friday night on doughnuts and chocolate and did no cardio on Saturday morning. The gorging has helped me to have a better day training in the past and I thought it would be the same here. The plan was to do a couple of singles with the suit on at 1000 plus. This was not to be. I warmed up good and took my time. I worked up to 775x1 with briefs on and then suited for 865x1 with the straps down. I then jumped straight to 1005.I made three single attempts with it. Each rep was extremely hard to get out of the rack. The first one was barely a quarter squat so. The secnod was better and litlle deeper but I picked it up too high on my trap. The third was was much better and came up fast. Still high though.
-3 sets of rev hyper
-300lb chain 1/3mile for punishment
My suits need some tightening here and there but I will have to ride with them one more week and then deload. I have to go to the Master's Nationals in two weeks to help the guys out so I will be
Wednesday and Thursday
Wednewday cardio-30 mins stepper
Thursday 30 minis stepmill
Friday 1 hour stepmill
Wed Training
-Speed somewhat pulls off floor raw. 495x5,545x5x3 sets all with hook gripNot much to say on this. Some good, some bad
.-Rev hyper 4x10
-One legged assisted pistols 3x8 per leg
-4 sets leg extensions
Thursday pump work
-3 sets hangin abs
-3 sets of dumbell obliques
-slight incline dumbells presses 65sx20,80sx20,105sx20,125sx25
-rollin dumbell triceps 65sx10x5 sets then one set for 20 reps-ez curls for 3sets-cable curls 3 sets
-seated rows using reb hyper with band attached for weight and used upper body strap to pull with.
Monday Night of a thousand shirt changes
With no cardio and good eating all day long, I went into training thinking I would have a good day. Well, it was not. My 56 is not fitting on the sleeves with the arms jacked so I had to just pull it on. The sleeves are alittle long and slide down the first set of 635x1/two board.I had a bunch of elobow pain so I decided to go up to a 58. I slid on easier butis too loose in the chest plate. I got 725x1/one board but not like I would like. Not happy, I pulled the 58 off and went back to a 56 and did 725x1/1board harder then the first one. I went one more with a soft pad at 725 and sort of got it so I don't really count it.
THen I decided to do some 4 board with the shirt on and that sucked too 675x1 and some piece reps with a closer grip. Waited a second and tried 600 with the pinky on the ring for 3 I think but I was toast way before this. So I pulled the shirt off and did 405x11 off the softy pad. I am having some of the same problems I had in the past with heavier weights and lockouts so I have to find out how to fix them. Weight is holding at 245 still.
Tuesday-back to the cardio grind with 30mins on the stepmill.
Spud
Monday, April 13, 2009
Wed and Saturday.
Wednesday and Saturday
Wednesday 30mins stepmill
Thursday 30 mins stepmill
Friday NO cardio
Saturday 45 mins stepmill
Sunday 1 hour stepmill
Monday No cardio
Wed Training-Beat up and planned on squatting on Saturday so I just did a couple thuings
-Chain drag around the gym
-rev hyper 4x20
-Long ab strap 6x10
Thursday-Too much stuff going on to do my pump up thing and Friday I had to go to Savannah to check on another business venture I am getting into like I need somethng else to do. Saturday Training -Squats full gear. I got a 56 ace suit in to use and I thought it would be tough to go on but it went up decent. I will have to get a few minor adjustment to it. I worded up to 725 in briefs, then suit straps down for 865x1, Straps up for 955x1x2 sets. The first one was terrible. This was the first time in a suit since the...you know..complete shredding of my quad tendon two years ago. It came up bad and was just bad all around. I followed none of basics and got too hyped. I sat down composed myself and thougth about what I was doing wrong. The second one I came back calm and just did the work. Smooth and fast this time. Alittle high but I will take it. Next week I will go up and try some bigger numbers.
Rev hyper 1x50
Punchin the clock
Spud
Wednesday 30mins stepmill
Thursday 30 mins stepmill
Friday NO cardio
Saturday 45 mins stepmill
Sunday 1 hour stepmill
Monday No cardio
Wed Training-Beat up and planned on squatting on Saturday so I just did a couple thuings
-Chain drag around the gym
-rev hyper 4x20
-Long ab strap 6x10
Thursday-Too much stuff going on to do my pump up thing and Friday I had to go to Savannah to check on another business venture I am getting into like I need somethng else to do. Saturday Training -Squats full gear. I got a 56 ace suit in to use and I thought it would be tough to go on but it went up decent. I will have to get a few minor adjustment to it. I worded up to 725 in briefs, then suit straps down for 865x1, Straps up for 955x1x2 sets. The first one was terrible. This was the first time in a suit since the...you know..complete shredding of my quad tendon two years ago. It came up bad and was just bad all around. I followed none of basics and got too hyped. I sat down composed myself and thougth about what I was doing wrong. The second one I came back calm and just did the work. Smooth and fast this time. Alittle high but I will take it. Next week I will go up and try some bigger numbers.
Rev hyper 1x50
Punchin the clock
Spud
Friday, April 3, 2009
Wednesday and Thursday
Wednesday 30mins stepmill
Thursday 30 mins stepmill
friday 30 mins stepmill
Wednesday training-2nd week of brief work. Same sort of patterm as last week, just alitte more volume. 725x5, 810x3,905x3(knee wraps),810x5(knee wraps)
-Rev hypers 4x12
The squatting went well. Most were alittle Spud high but 2 out of 3 on the 905 and 3 out 5 on the last set of 810 were good. This matched my best brief onlys when i weighed 285-300lb. I am still having some set up issues out of the rack and abs not being tight and pushed out at the start but it is getting better. I have a new ACE suit i will throw on in a couple of weeks to see what is going on. Hopefully, I will get some of the kinks worked out when I start this.
Thursday Pump
-Spud Inc Long ab strap pulldowns 5x10
-Fat handle v grip 8 sets of pulldowns
-blue band pushdowns 4x25 supered with cybex curls 4x20
-Cable sides and fronts supered together for 4x20 each exercise
-banded Shoulder press addind a band each set. 4 or 5 sets ending with 5 reps on the last couple of sets.
On a side note, Dale, one of the SCB team hit his first grand Wednesday night. Very proud of this kid. Nice work Dale
Too tired to write
Spud
Thursday 30 mins stepmill
friday 30 mins stepmill
Wednesday training-2nd week of brief work. Same sort of patterm as last week, just alitte more volume. 725x5, 810x3,905x3(knee wraps),810x5(knee wraps)
-Rev hypers 4x12
The squatting went well. Most were alittle Spud high but 2 out of 3 on the 905 and 3 out 5 on the last set of 810 were good. This matched my best brief onlys when i weighed 285-300lb. I am still having some set up issues out of the rack and abs not being tight and pushed out at the start but it is getting better. I have a new ACE suit i will throw on in a couple of weeks to see what is going on. Hopefully, I will get some of the kinks worked out when I start this.
Thursday Pump
-Spud Inc Long ab strap pulldowns 5x10
-Fat handle v grip 8 sets of pulldowns
-blue band pushdowns 4x25 supered with cybex curls 4x20
-Cable sides and fronts supered together for 4x20 each exercise
-banded Shoulder press addind a band each set. 4 or 5 sets ending with 5 reps on the last couple of sets.
On a side note, Dale, one of the SCB team hit his first grand Wednesday night. Very proud of this kid. Nice work Dale
Too tired to write
Spud
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