Spud's Training Log

Thursday

2012-01-27T05:43:00.000-08:00

1/27/2012 7:34:46 AM - Thursday -------------------Light Upper work-REverse Hyper one arm rows 6x8 per arm-Light press with monster mini doubled. 225x3x6-Back assist power rack pullups alternating width of grip 6x10-Incline dumbell worked up to 100sx12-Strung purple across rack high and did band extensions 5x15-sling shot dips with pause of 3 secx 10 reps then rep out 3 rounds-100lb plate press for 100 reps-Oblique work with new Spud Inc Oblique strap 4 sets Extra work it beSpud

Monday and Wednesday Survival

2012-01-26T05:51:00.000-08:00

1/23/2012 9:10:47 PM - MOnday ----------------------Light one.-speed floor press with med fat bar. 255x3,305x3,355x3x2,305x3-Standing abs 5x10-Chest supported rows worked up to 4 platesx8x3-used sling shot up high for seated shoulder press 3x10-Then dips with sling shot 5x20, last sets were without the ss.-swing rear delts dave and meadows have been doing lately 4x20 1/26/2012 7:38:16 AM - WednesdaySurvival -----------------------Mon 45mins stepper and 45 mins stepmillTraining. -Still training around the upper quad sprain from last Wed and the right knee is acting up currently too. Got most of the squats in but reduced the weights some to SURVIVE.All box with briefs and Buffalo bar-415x8,505x6,595x5,635x4,685x3,735x3,635x5,555x8-Standing abs 5x8Speed was ok as there was alot more emphasis on controlling the weights so it slowed them down.The volume has been tougher on me then I thought it would. When we come out of the woods, 2s and 3s will be a breeze. Happy to finish last nightSpud

Saturday

2012-01-23T09:30:00.000-08:00

1/23/2012 11:18:10 AM - Saturday ------------------------Saturday and Sunday 7 laps sled. It has rained pretty much everyday for the last week or so so normal 8 to 10laps were not int the cards. The wet asphalt makes the sled much heaiver. So 7 laps was the call of days with 3 laps forward and a half lap backwards to cool the low back off. Bolted out the door to go watch Underworld. This one was one of the better ones. Lots of just fun ass kickin. My wife and I joke about Kate Becksale's tiny little squeezy butt and how both of her cheeks would barely fit between two fingers. Funny HA HA,Spud

Thursday

2012-01-20T09:52:00.001-08:00

1/20/2012 11:43:49 AM - ---Thursday ----------Came in alittle early to do some sled work for rehab on the quad. Regular pulls for 6 laps with several sets of high knees to pull on the quad/it band. So far just alittle bruizing but but not what I thought it was going to be. Good news. Upper stuff-3x20 80lb dumbells rows-5x10 dips-3x15 incline.-4x15 reverse overhead press with the Reverse hyper machineSpud

Wednestearday

2012-01-19T09:59:00.001-08:00

/19/2012 8:27:01 AM - Wednestearday ------------Mon and wed cardio 45 mins each stepper2nd week, session 2Got to squatting and did the following415x8505x6595x5685x5735x4735x0, Sat on the box and my left outter quad rattled and rolled and that was the end. My right knee was bugging me all night so I think I was shifting to the left. Anyhow, it is bruising already so there is some tearing there. It is high up on the quad so it should be ok. Just a pain to get going and then pop.Spud

Monday

2012-01-17T05:26:00.000-08:00

1/17/2012 7:17:58 AM - Monday Not alot shaking here. no rythm to anything. Tried a couple of diferent shirts out trying to find one that suits me but to no avail, poly sucked, denim sucked. The sling shot was the only thing that worked alright. Gonna have to adjust to some heaiver bench weight. 3 board 405x54board 455x5,495x5,545x3 or 4405x4 with sling shot to chest and extreme wide grip. -machine standing row and abs 4x10-close grip floor press with squat bar. 35lb chain a side. 145x8,195x8,235x6x2Flat NightSpud

Saturday

2012-01-16T13:53:00.001-08:00

1/16/2012 2:43:09 PM - --------------------------------------------------------------------------------Saturday --------------------------------------------------------------------------------Saturday and Sunday 9 laps per day sled, Monday 45 mins stepperSaturday-Ab pulldowns to start 4x8-Buffalo bar with briefs free squat. 415x8,505x6,595x6,645x5x2, 685x5,-Conventional dead with spud speed straps. Work setsx5 reps, 325,415,465,505x3-Reverse Hypers 3x20Cashed out for the day after that. My chair broke at the house so I had no recliner to lay around in. The wife has this small chair the cats sleep in. I call it the Taco chair because as soon as I sit in it, I look like a Spud Inc Taco. The chair is like a hammock, sort of, so it folds around my body. It is quite difficult to get out of too as i have to pommel horse my way out of the chair. My sunday vege session was totally uncomfortable. Luckily the Spud Inc Taco discomfort was eased by the the wife making chilli and having leftover Pizza Man. the dog eyed me the entire time praying to the PiT Bulls gods I would give her someSpud

Thursday Lighty

2012-01-13T05:37:00.001-08:00

1/13/2012 7:30:22 AM - --------------------------------------------------------------------------------Thursday Lighty --------------------------------------------------------------------------------Just some light upper work.-Close grip pulldowns on regular bar. 6x10-Susepnsion Strap ab swings. 6x10-Leg Press Seated shoulder press. worked up to a couple of plates a side with 6x6 work sets-Pushdowns 20sx8 sets-Incline barbell(My shoulder does not like this and if it were dead silent in the gym it would probablly sound like someone breaking branches outside) so 225x12x 3 sets-Ball of thunder curls on seated row. Spud

Wednesday

2012-01-12T09:06:00.001-08:00

1/12/2012 10:49:08 AM - --------------------------------------------------------------------------------Wed Beatin' --------------------------------------------------------------------------------Session two of the first week of the pryamid contained a huge suck ass quotient. I did a few ab pulldowns to get warmed up some and stretched the caps out some. TK knee sleeves are a must I find now especaily with the mess we did last night. This time was buffalo bar off the box with briefs. It went alittle something like this415x8505x6595x6685x5 was suppose to be 730 for the next 3 sets but this felt poopy so:685x5685x5735x5645x6595x6505x8There may have been one more in there, but at this point you get the gist. Overall, it was not fun till I calmed down and took it set to set. At the beginning, I was just wanting to hammer through it, but there is no hammer through this. You just go set to set. Nervous system fry is on order for the next couple of days..till Saturday when we crank it up again. Finished with 2x20 reverse hypers. me caps be on fire dis murninSpud

Upper, Lower and Upper

2012-01-10T08:40:00.000-08:00

1/6/2012 11:51:31 AM - --------------------------------------------------------------------------------Thursday --------------------------------------------------------------------------------Training-Balls of Thunder pulls downs 5x10-Push press on bodymasters squat machine worked up to 3 plates for work sets of 6x5-Suspension strap bw rows 4x10-Chain flyes with Spud Inc Handles. Work sets 5chains per handlex8x4 sets-100lb dumbell speed work 6x3s-Chain hammer curls 3x101/10/2012 10:25:48 AM - --------------------------------------------------------------------------------Saturday and Monday --------------------------------------------------------------------------------Saturday 10 laps and Sunday 8 laps sled, Monday 45 mins stepperSaturday-First session of the pyramid.Free squat with buffalo bar and briefs. 415x8,505x6,595x6,645x6x4 sets-Deadlifts conventional with plates on 2 inch mats 415x3x5 and they were sucky slow. I guess the squats took it out of me -rev hypers 4x15-olbiques using back raise with 45lb kb. 3x8 per sideMOnday-Reverse band bench with squat bar. Softee pad setsx 3 reps-325,375,415,465,505,555x1 and a miss. Sling shot 595 with 2 softessx3, 595x3 with one softee and sling shot. One 415x5 down set to chest. -Slingy incline dumbell press. Hammer curl into press. worked up to 55x6 or 8. 5 work sets. -Reverse hyper one are rows 4x8 per set-Fat bar curls 3x8-dips with stretch at bottom 5x10-9 sets of 10 dumbells reardelts ending with 50lb dumbells. -Little bit of extra volume till I remembered Wed is the hard squat night.Spud

Wednesday

2012-01-05T08:25:00.001-08:00

1/5/2012 10:16:19 AM - --------------------------------------------------------------------------------Wednesday --------------------------------------------------------------------------------Wed 45 mins stepmillWed Night Training. -We are about to start a russian style pyramid squatting routine with a few spud mods of course so nobody was too enthusastic about training so close stance gms it was with the cambered bar. 275x3x2,315x3,365x3,405x3,455x3-Hack squat with greens doubled up. worked up to 2 plates a side. 4x6-Hanging abs mixed with grey band side twists. 3x8 each

Monday Night

2012-01-03T14:22:00.001-08:00

1/3/2012 9:15:13 AM - --------------------------------------------------------------------------------Monday --------------------------------------------------------------------------------Monday 45 mins stepper, we broke the stepmill for now. Monday--Standing abs 4x10-Standing close grip pull to chest 5x8-Seated rows 3xstack-Cleaned 8 or 10 machines before benching. They were filthy on the bottoms so my ocd rolled up and I did that for 45 minutes. -Floor press with squat bar. Worked sets 285x5,325x5,375x5,415x5, 415with 70lb chains x2, 415x5. Used 2 softee pads on all sets. -Suspension/blast strap pushups 6x10 with slight pause at bottom to stretch chest and load lats more. -3 setsx failure kippie pullups. Speed was pretty good so I thought it was decent night. Half the guys trained early and half later. I bet the early guys didn't get it as good as we did!Ha.HaSpud

Happy New Year! Some training from the last couple of weeks of the year.

2012-01-01T10:04:00.000-08:00

12/20/2011 6:44:48 AM - --------------------------------------------------------------------------------Monday --------------------------------------------------------------------------------Sunday 10 laps sled, Monday 8 laps sled, Tuesday 45 min stepmillMonday-Reverse band bench raw with the Des.light doubled up with bands letting off at top. 405x5x5-Reverse hyper one arm row 5x8-Standing abs 4x10-Extreme wide dips again 3x10-Rusties worked up to 50x10(5 setsx10 total)12/22/2011 3:19:11 PM - --------------------------------------------------------------------------------Wednesday --------------------------------------------------------------------------------Tuesday and Wednesday 45 mins each stepmillTraining- Jack Briefs with Buffalo Bar and two blues per side. Work sets 415x2,505x2,555x2-Wide zerchers with test harness. Work sets,315x5,405x5,495x4(2 good ones and 2 so so partial lockouts)-Reverse Hypers 3x10-Sides 80x10,100sx10x2The 555x2 was so so but speed was decent. Focusing on speed and capacity right now12/27/2011 6:41:10 AM - --------------------------------------------------------------------------------Saturday and Monday --------------------------------------------------------------------------------Thur 45 mins stepmill, Friday 8 laps sled, Saturday 45 mins,Monday 45mins, Tues 45 mins stepmill-Saturday -Front squats with spud front squat tester. 275,315,365,405 x5 off low box with close stance-Step ups with 40lbx8 per legx4-ab work 5x10-Revhypers 4x10Monday-Started with machine rear delts 5x10-Neutral grip pulldowns 8x10-ab wheel 5x10-Bench with squat bar off 2 softees work sets of 285x5,325x5,375x5,415x5. Pinky on rings. 3 sets with 325x8-Hung multi strap off power rack and did 3 setsx8 one arm extensions where you lean out in a push up position. Used other arm for assistance and support on descentOk on both days. Speed was slower so I will focus alittle more on that and get it up12/29/2011 11:45:31 AM - --------------------------------------------------------------------------------Wednesday --------------------------------------------------------------------------------Wed no cardio, Thur 45mins stepmillTraining-Standing abs with log ab strap 6x10-rev hypers 3x15 with sharp contract after stetch-Box squats with Jack Briefs 595x2,645x2,685x2,735x2,775x2,825x2Most of them felt heavy on the pick up but no issues coming up. I sucked on the 775 but 825 was much better. -leg press close stance 6x8-Rev hyper alittle heavier to finish 3x101/1/2012 11:50:41 AM - --------------------------------------------------------------------------------Thursday and Saturday. --------------------------------------------------------------------------------Friday 45mins etepmill, Sat 8 laps and Sunday 9 laps sled.Thursday-5laps with 2 plates upper body sled. Saturday-Revy hypers 3x12 with ab strap roll outs 4x10-blue band close stance bodymastes squat machine as a warm up and also some light speed work.6x5-Deadlifts conventials worked up to 405x3,455x3,495x3,4055x2 then 585x2 with making fun of me stomping my heels a couple of times to activate the left leg more. The warm up machine speed stuff helped alot with the deadlift. They went better then usual on Sat.

Past week and some change.

2011-12-17T12:47:00.000-08:00

12/17/2011 2:27:36 PM -
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Friday(yes friday) and Saturday Training.
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Friday 10 laps sled and Saturday 10 laps sled.

-After taking this product called Craze at 830 am which seems alot like adderal or rittalin I was huming around the parking lot in record time humminmg and singing crap music off my zune trying to get rid of some major stressors over the last coupleof months. When I got done, it was right to some pump stuff training andmore singing.

Training wise
-Bench light for 10 reps with a bent over row consisting of the reverse hyper and a stump strap for 10 reps each sets for 10 rounds.
-Next it was some more of the extreme wide quarter dips in the rack and a 100lb plate swing to the chest and press from there. 10 reps per exercise x 5 rounds
-Hammer curls running the rack for 10 reps per set for 10 sets or so
-One arm rope extension nonstop for 10 minutes.

The rest of the afternoon was spent running to stores and working on things still cranked off this Craze stuff. The buzz continued well into the night as I went to bed at the normal time. I slept but it was that sleep where you feel awake the whole time. I dont usually like the feeling I get off these products but I will admit you get of work done.

Saturday
-sumo pulls 515x5x5 with straps and belt
-stiff leg off jump stretch with monster mini quaded. 3x3
-ab wheel with knees on bosu ball 4x10

12/15/2011 6:28:30 AM -
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Wednesday
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Thursday 45mins stepmill

Wednesday Training
-SSB Box with chains, 505x2 with 2 chainn 3 chain, 4 chain, 5 chain, 595x1 with 5 chain per side
-Close stance leg press 5x8 reps
-Standing abs 5x10
-Seated static hams with blue bands 3x 30 second holds

12/14/2011 12:19:46 PM -
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Monday
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MOnday 45 mins stepper, Tuesday 45mins stepmill and wednesday 8 laps sled

Monday
-Floor press with 2 softee pads 505x5x4
-Ring pullups 3x6
-blue band rows 4x10
-extreme wide quarter dips 4x`10
-long ab straps 4x10

Friday we went down to do the Tampa meet Tommy Fannon puts on. Dale was doing the meet. Tommy set up the flights different then any other meet. Usually you work up from light to heavy. He went opposite, so the heavy flight wen t first> this turned out good as Dale had a off day and was done at 1130. I looked at Mike and Dale and said there aint no celebrating so we might as well head home. So basically we went down to Tampa and back in 24hours. Mike has Sirrus radio so the whole trip was comedy channels and porn radio. THe hot topic was chicks and anal sex. ONe girl talked about how one girl's starfish looked like it was bleached out so of course the whole trip turned in the anal bleaching tour of tampa. Aside from the 24 hour riding, the trip was alot of fun.

Spud

Training.

2011-12-08T04:40:00.000-08:00

12/8/2011 6:35:01 AM -
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Wednesday
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Wednesday 8 laps sled and Thursday 45 mins of stepmill

Wednesday
-cambered bar box squats with blue band over the top of the plates and jack briefs. Sets of 5 415,455,505,555,595
-Suspension strap ab swings 4x10
-Revhypers 3x10
- used Reverse hyper with Stump straps for pullthroughs 4x10

12/6/2011 6:46:39 AM -
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Monday
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Tuesday 45 mins stepmill and it sucked!

Monday
-Neutral close grip pulldowns to warm up some 8x6
-Seated military pin press about head height worked up to 2852,235x10. Hit or miss on this one. If I groove it right the reps were ok. Any miss and it is no man's land with the bar sort of hangin in mid air till I find something to push off with.
-slight incline dp press worked up to 105lbx10
-pull aparts 4x10 or 12

Spud

Logs and just Training

2011-12-05T13:08:00.000-08:00

12/5/2011 2:53:45 PM -
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Saturday
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Friday 45min stepmill, Saturday 10 laps sled, Sunday 8 laps, MOnday 8 laps.

Saturday-
-Conventional raw pulls. Worked up to 5platex1 chain, 1x2 chains,1x3chains,14 chains,1x5 chains, 500x5 with no chain
-Hanging abs with monster mini 4x8
-one leg hack with quick pushoff 4x8 per leg.

After the front squats and zerchers on wed, I was sort of cashed out from that and other things.

12/1/2011 6:29:59 AM -
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Wednesday
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Wed no cardio, Thursday 45mins stepmill

Wednesday
-Got a new front squat/zercher harness in and did some work with that.
-worked up to 315x5x2
-Zercher extreme wide 225x5x3
-rev hyper both prior and after training. 4 sets each wayx10 to 15
-abs 4 x10

11/29/2011 7:11:25 AM -
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Monday
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Tuesday 45 mins stepmill

Monday
-raw work with 1.5 softee pads. worked up to 365x5 but it was slow so I went down to 315x5x4 sets
-bands blue, grey,orange for 10 eachx5 rounds
-swiss bar half get up press off suspension straps 5x10
-decline pushup using yoga blocks with stretch at bottom.
-pull up thing 6 to 8 reps alternating side to sidex4

11/28/2011 12:48:48 PM -
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Wednesday
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Wednesday 45mins stepmill, Friday sled 8 laps, Saturday and Sunday 10 laps with extra 25 lap, Monday 45 mins drag with 2 45s and 25lb

Wednesday Night
-Free squat with Jack briefs 515x5,555x5,645x5,685x5/ All nice and fast.
-rev hypers 4x10,
-ab pulldowns 4x10

11/22/2011 8:39:15 AM -
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Monday
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Tuesday stepmill 45mins

-bench with sling shot(s)worked up to 405x3, Put a shirt on that I had no business in ,tried 500 a couple of times but it was all off. So went back down to 405x3 raw off the softee pads.
-floor press 175x10x4
-70lb chain front raise swings 4x10
-weird pull up off mono lift 4x6 per side
-worked up to 70lb chain leg raises.

Wednesday and Saturday

2011-11-21T10:02:00.000-08:00

11/21/2011 11:23:31 AM -
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Saturday
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Friday 45 mins stepmill, Saturday 10 laps sled, Sunday 8 laps with extra 25lb, Monday Stepper at 45 mins. Last 10 mins worked on Fartleks of 15 seconds per min.More like intervals but did it alittle different this time. Will work finding the AT then do it right.

Saturday
-Raw DL convention work sets of 405x3, did 495x2 with straps for one set
-TRX ab roll outs 5x10
-short lunge with kb. used flat sandbag with one foot on side and other directly behind sandbag. Did lunges with relax at bottom. Hit my quads pretty good. worked up to 62lb kbx8 per leg, about 7 sets total

11/17/2011 7:02:32 AM -
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Wednesday
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Wednesday no cardio, thursday 45mins stepmill

Wednesday
-jack brief free squat again. 635x2x4,685x2
-ab pulldowns 4 setx10
-rev hypers 4x10

Monday

2011-11-15T05:04:00.000-08:00

11/15/2011 6:54:40 AM -
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Monday
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Friday, Ran a mile again, Saturday 8 laps, Sunday NOTHING, Monday 8 laps, Tuesday 45 mins stepmill

-Raw bench to 315x3,Then Sling shot with some bonus support to chest365x3,405x3,455x1,495x2, 455x2
-Flyes with suspension straps 4x8
=Jm off suspension straps 4x10
-2x25 push up off straps with no lockout
-3x5 crappy pullups off power rack.

Nice to touch the chest without a ton of support. Makes me alittle nervous until I can get some stability built up in the shoulder. Speed was good. Now on to Wednesday and somemore Jack work.

Click, click..
Spud

MOnday

2011-11-10T12:47:00.000-08:00

11/10/2011 7:14:48 AM -
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Wednesday
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Wednesday Ran 1 mile in alot of minutes, Thursday 45 mins stepmill

Wednesday
=squat with new jack briefs 595x2,685x2,775x1- all high but just getting the feel of alittle heavier weight. I need to have the briefs cut some too, with some binding on the quads on the descent.
-ab pulldowns and cybex back extension 3x8 each.

Good Night, Rolling on...

Wednesday and Monday

2011-11-08T04:23:00.000-08:00

11/8/2011 5:40:19 AM -
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Monday
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Friday 30mins stepmill, Sat and Sun No cardio. Monday 7 laps sled, Tuesday 45min stepmill

Monday
-barbell sides 100lbx8 per side x4 sets
-reverse grip rows 225x8x3
-bench raw 3s with 2 softees to 365, put bench assist on for 405x3,455x3,495x1 with 2 board, 545xmiss
-manual flyes off floor using dumbells handles and rolling out in a horizontially. 5x10.

Ok, the Myrtle Beach meet did not go well for anyone on the team but Karl. Karl had a PR day with 2250 plus in the Masters class. The rest were on a kamikaze mission that was completed. You get those days sometimes. We'll reorganize and move on.

Now, every trip has its moments and this trip's was Ben and his hour long shower. I have been around some slow to get ready people but Ben added some new and extended flavor to the list.

I guess the weirdness started on Friday night when it was time to hit the hay. We shared a room at the beach. It was alittle cold there with the wind whiping off the beach so the room was chilly. It's time to call it a night and I hit the bed with my long sleeve shirt on. Ben is on his bed and asks me why I am wearing a shirt to bed! This is strange, who gives a rats ass, apparently BEN! He keeps asking me this. How do you answer this question? Finally I figure out he wants to see how fat I am right now-the answer is semi fat! So I am Old fat hairy guy now! Makes no difference to me really but it was a odd moment in time, sort of like high school with dudes in the locker room giving each other hell I guess. He is a shaven ,axe wearing, tan pretty boy so I guess this mattered.

The real funny part is the next morning. I am not familiar with the Ben shower ritual as I had been I would have gotten up before he did had i known. Anyhow, he gets up and does his thing which turns out to be many many things! To top it off I had to pee bad!!

The first of many is teeth brushin'-standard. Then I heard the electric razor-standard. Then shower, standard. Next hair dryer,again standard. I am rolling over and over trying to remain as comfortable as possible while having to number 1! I am thinking ok,maybe 5 more minutes. I can make it,tuck it under and it will pass. I wait and wait. I guess this is hair gel time for his semi fohawk(guess this how it is said)I guess this is artwork so good hair takes ALOT of time. The pee tries to escape and I consider finding a bottle but there is none then I HEAR:

The f'in electric shaver going off. What the f is he shaving now, depubin'!

Pain is the groin grows and is magnified in the brain.

Then the hair dryer goes off AGAIN!! Is he drying the twig and berries now! WTF...

More toss and turn in the bed...I want to run around the apartment like a two year old grabbin his junk with NO SHAME!

I hear the sink running again and almost crap myself thinking he is back in the shower. I guess some touch up is needed before he goes to WEIGH IN for a powerlifting meet with a bunch of dudes who do not care at all. The door opens and out he goes and all I can say is WTF dude? The next 10 mins I spend are happy moments as I finally get the bathroom and releive myself like Austin Powers when he is reanimated in the first movie!

Yes this happened,
Spud

11/3/2011 7:15:23 AM -
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Wednesday
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Wednesday 40mins stepper, Thursday 45mins stepmill

Wednesday
-Got a pair of jack briefs to work with. Did some boxes with 500x2x5sets. Still need to cut the legs down a couple of inches but I like the feel of them.
-long ab strap pulldowns 2x35
-one leg rev lunges on body masters squat with 2 plates per side 3x10 per. Used small stability ball under step back leg. Eases some of the pressure and allow a much greater stretch in the muscle belly and joints

Monday

2011-11-01T05:11:00.001-07:00

11/1/2011 7:03:25 AM -
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Monday
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Monday no cardio, Tuesday 45 minutes stepmill

Monday
-Most of the guys are off this week for the meet Saturday so I did some of this for work.
-fat bar pull downs 8x10
-fat bar v grip row 6 setsx10 supersetted with long ab strap pulldown
-seated rear delt(scraw crows) 5x10
-straight bar curls 4x10
- straight leg dips 5x10
-hammer press 5x10

-Awesomely boring lifting!Q
Spud

Saturday

2011-10-30T06:36:00.000-07:00

10/30/2011 8:30:33 AM -
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Saturday
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Tuesday and Thursday 45 mins stepmill, Wed 8 laps sled,Friday 8 laps sled with 3 laps running, Saturday 1 hour stepmill, Sunday 10 laps sled.

Saturday
-10x 3 with 315lb ,deadlift raw with belt
-Hack squat 8x6
-Rev Hyper 3x20
-sides with band hanging up with twist down. 5x10 per side.

Spud

Saturday and Monday

2011-10-25T05:25:00.001-07:00

10/25/2011 6:53:19 AM -
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Saturday and Monday
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Cardio stuff
-thur 45 min and tuesday 45 mins stepmill
-friday 8 laps, saturday 8laps, sunday 8laps sled
monday no cardio

Saturday
-All the guys were gone deloading so I did some
-rev hypers 5 setsx20
-leg press, one leg at a time 10repsx3 sets per
-GHR sit upa 4x8

Mondsy
-chest supported rows worked up to 3 platesx8 reps mixed with long ab strap pulldownx 10 reps. About 10 sets per total.
-Raw press with 2 softees. Worked up to 405x3 reps and 455x1
-Dips 4x10
-barbell curls and band pushdowns 3x10 on the curls and 3x20 on the pushdowns.

So I am working the post office at one of the stores yesterday and there is a educational store next door. So this thicker lady with strudy glasses comes in and wants to mail some post cards to Germany. She is a exchange teacher here for 2 weeks here as I found out alittle later.She has some smug remarks about the American education system.

Going back to the conversation when she asks me about mailing the post cards to Germany. I ,just making small talk, say Germany huh? She immediately says, Yes, Germany, it is in Europa. I look at her and say, I KNOW WHERE GERMANY IS!

I immediately think of Micheal Myers doing the Sprokets skit. Her english was not great so I didn't take it any farther but at this point she was convinced that all Americans are idiots anyhow. But, the thought of me taking her glasses and doing the Sprokets bit for her made me laugh inside.

Austin Powers came to mind too!
Spud

Some catch up posts..

2011-10-19T12:07:00.000-07:00

10/18/2011 6:25:19 AM -
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Monday
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Saturday sled 8laps,2 laps run, Sunday 8 laps sled, Monday no cardio, Tuesday 45mins stepmill

Monday
-Pulldowns 8x10
-Bench raw warmups to 315x5, Spud Bench Assist 365x3,405x3,455x2,495x1 with 2 board on all but 365. Then 405 with no slingx 4 or 5 and 2 softee pads
-Flat dumbell press 3 setsx10 ending with 100lb
-Blast strap abs 3x8

-Helped the dudes prepare for their meet.

10/13/2011 5:46:40 AM -
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Wednesday
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Wed No cardio, Thur 45 mins stepmill

Wednesday
-Raw squat with straight bar 325x5x2,375x5x2
-GHR 5x10
-Reverse Hyper 5x10
-Standing abs 5x10

Helped the dudes out. Dale hit 1005for a couple of singles and Ben hit 855 for a couple of singles. Nice night for the guys.

10/11/2011 4:20:28 PM -
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Tuesday
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No cardio monday

-Put off training Monday night as I had what I call Brain Drain all day with employee bs and other ventures I am looking that kinda fell apart at the last minute. So that is my lame way out so I trained early am Tuesday and did
-Long ab strap pulldowns x10 with machine pulldownsx10x6 rounds
-Assisted pullupsx8 with chest supported row face pullsx10x6 rounds
-Single ball of thunder(sounds funny don't it) tricep pushdown for 2 sets of 10 per arm with standing cable curlx 10 per armx5 rounds
-Machine chest press. 11 sets with 5 or 6 reps on the last set so sort of failure.

This workout is good for bathroom boobie mirror poppin' which I did for a minute or two saying that is cool. Iknow that is terrible but it was funny at 515 am when you are still not awake .

Spud

Last couple of weeks...

2011-10-09T10:56:00.000-07:00

10/9/2011 12:26:42 PM -
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Monday and Saturday
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Monday and wed no cardio, tue and thus 45 mins stepmill, friday 9 laps total with 2 laps drag and 1 lap run for 3 rounds, Saturday 10 laps total with 4 laps drag and 1 lap run x2 rounds, Sunday 10 laps total with 7 drag then 3.5 laps run. Wanted to do something different and get the heart rate up some so I added the running in.

Monday
-Used the balls of thunder pulldown bar for 8x8 sets.
-bench with squat bar. work sets 325x5, 375x5,415x3,465x2(i think) Reverse band 505x5 or 6
-side bends with bodymaster chest supported rows. 5x8 per side going up to 2 plates.
-Used the single ball of thunder and did some one arm push downs with cable curls too. 5 rounds

Saturday
-Conventional pulls with straps raw. Work sets 405x3x5. Worked on recovering old form where the weight is eased off the floor for a few inches then the speed is added as quickly aa possible and swinging/pushing the hips through with a over extension of the upper back is done. After a set or two of easing it I felt the weight lock into my legs and hips(like a good zercher squat) where I could then accumulate speed and work the lockout hard.
-back raise using 108lb kb for 6 setsx8 reps pausing the kb on the floor each rep.
-reverse hypers 4x10 to start the session, then 3x10 to finish.
-blast strap ab roll outs 4x8

I was very happy to get some work in after a very stressful week working to complete the new Boozer store. This was the intial store I bought 5 years ago and have continually done work with it evevy 1.5 years upgradging it to a bigger spaces. This last move was the hardest(even though it was only accross the parking lot) with constant struggles. It was probabblly the most stressed I have been in the last 5 years. Most of the pressure is self imposed and my anger from letting it go while I worked on other projects. It is now the flagship store and everyone is enjoying it. I have learned alot from opening stores and going into new ventures. Opportunity is everywhere if you want to work for it. It will not come to you, you have to go get it. It will not be easy. THe only person that can do it is you but it can be done. And finally, don't listen to anyone but you. If you believe in it then you have taken the first and one of the hardest steps.

9/28/2011 9:02:54 AM -
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Sasturday
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Thursday 45mins stepmill,Friday of last week no cardio, sat 10 laps and sunday 8 laps, MOnday 8 laps sled, Tuesday 45 mins stepmill.

The Saturday sled was fine till the very last lap and it started to rain. It was threatening for most of the pull but waited till the very last last lap. I got about 100 yards into the pull when it poured. I sort of looked back and thought this is the point of no return. In all honestly it really didn't matter except that principal thing of finishing what you start. I rolled on and it poured till I was soaked from head to toe including my toe shoes!

Saturday
- Pulling off 4inchs of pads. worked up to 315x3x4, 365x3x2. Mixed med sumno with side sumo pulls
Rev hyper 5x10
-LOng ab strap pulldowns.

-Helped Dale and Ben work on their deads and getting the technical part of the lift down better so after the rain soaked sled run this was about all I was motivated to do.

MOnday and Tuesday was moving a store to a bigger local in the strip mall. This beat me down again and hopefully this is the last time I move this particular store. It is big and super cool though. Very Happy with the move, now I just have to figure out how to pay the extra rent. It is a big unit which worked out well for storage in the back as the 38,000lbs of kettlebells we just got in needed a good home.

Spud

Couple of posts...

2011-09-20T05:09:00.000-07:00

9/20/2011 6:56:05 AM -
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Saturday and Monday
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Wed 8 laps sled, thur 45mins stepmill, Friday no cardio, Saturday 13 laps sled and Sunday 15 lap, Monday 9laps, Tues 45mins stepmill. No rhyme or reason on the misc lap numbers, just what happened with tima.

Saturday
-Gms off the straps worked up to 465x1x2,415x3. All sucked and were slow
-Reverse hypers 5x10
-lunges with foot on bench and 30lbs x8 per legx4 rounds

Monday
-squat bar bench. 2 softee pads with 325x3x2,375x3,put a spud sling shot type support on for415x3,465x2,505x1. raw with one softees with 415x1, 325x8 or 9 with 2 softees.
-pulls up,well jerk ups since pulls up are not in my backround. Hung rack peg up high and alternated hands on each set. 5 setsx 6 to 8
-green band pushdowns 2x50
-pull aparts 4x10

9/13/2011 7:00:28 AM -
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Tuesday
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Thur 45mins stepmill, friday off, sat 13 laps and sunday 14 laps sled.

No training on Saturday as we went to help Mike and Desi at the Rock Hill meet. Mike had been out of commission meet wise for awhile due to shoulder surgery 8 months ago. Rusty day but Mike PRed on the deadlift which is his worse lift. But he focused hard on it during his shoulder rehab. Desi had a rough day with gear all around.

Tuesday am training
-rear delts on pec deck and kb rows, 8x 10 reps per round. worked up to 108lb kb
-Leg press as a seated shoulder press with bosu ball pushups. 8x10 per exercise
-cable flyes and rolling dumbell triceps 8x10 reps per exercise.

Obviously pump stuff as work is getting crazy again. It should settle down in a couple weeks(I hope). Till then,suck ass.

Wednesday

2011-09-08T04:45:00.000-07:00

/8/2011 6:35:24 AM -
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Wednesday
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Sled 7 laps am

Pm,Two laps with 300lb
-Got the bright idea to drag the sled really heavy like we used to do before our 2 300lb chains got stolen about a year ago(it maybe a year and half)Anyhow, Dale said it sucked but was close to the chain in pain so I loaded up 300lb with used the upper body strap to pull with. I looped it upperbody strap through the sled attachment strap and rolled out. It quickly sucked ass and the longer strap changed the dyanmic of the pull so you had to lean over even more and therefore did NOT resemble the old chain pull. With the back cramping early, I took the upper strap and looped it through the eye hook at the front of the sled which brought me closer to the sled and the pull was then like the old chain drag. It still sucked ass like the first chain drags we did and honestly I could not catch my breath and was ready to tap out on 1 lap. Then not wanting to crap out after one lap started to pace until out the pull in 25 step pulls. This fixed the issue and 2 laps twere done.

Trashed,
Spud

Monday

2011-09-06T04:20:00.001-07:00

9/6/2011 6:06:01 AM -
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Monday
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Monday and Tuesday cardio 45mins stepmill each day

Training
-Standing ads using seated row handle x10 reps per set with pulldowns x 8reps per set x8 rounds going up each round till failure to reach reps
-Barbell shrugs x8 reps with dumbell upright rowsx10 x8 rounds. Ended with 6plates on the shrugs and 65s for the upright rows.
-Incline strive 8setsx5reps ending with 6 plates per side
-Flyes 8 setsx 5 to 8 reps ending with 75lb. Normal flye except at end added rotation at end of movement(basically from neutral to regular press)Boobs were cramping all day after that.

Alittle relaxation on Labor Day

Spud

Saturday

2011-09-04T11:03:00.000-07:00

9/4/2011 12:56:54 PM -
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Saturday
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Friday no cardio, Sat and sun 1 hour each stepmill.

Training
-High rack pulls top of the knee cap. 3sx405,495,585,675,765,miss 855 and 805. Lots of cursing and bar kicking after the 805 miss. Should have gotten the 805, but some days you do and some you don't.
-Close stance bodymasters squats.6 to 8 reps per set 4 plate,5 plate,6 plates,7 plates per side(Think we stopped there)
-Reverse Hypers 5x12

Karl ended up winning so I hated him for about 3 seconds.
Spud

Wednesday

2011-08-25T04:31:00.000-07:00

8/25/2011 6:22:09 AM -
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Wednesday
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Wed 8 laps sled, thur 45mins stepmill

Training
-briefs off box and buffalo bar, 3 blues per side. double work 325,375,415, 475x1
-standing abs with cable handle 5x10
-rev hypers 5x15

Bought it, not a ton of extra work right now.

Didn't get warm till the last set!
Spud

Monday

2011-08-23T05:13:00.001-07:00

8/23/2011 7:06:23 AM -
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Monday
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monday 8 laps sled, tues 45mins stepmill

training
-neutral grip rows 225x8x8
-rope pushdowns 8x10
-sides worked up to 140lbx 8 per side
-swiss bar press 275x6x3
-machine curls 6x10

Got back late again and the dudes were deep into some work so I did some volume and helped out.

Spud

Saturday

2011-08-21T12:05:00.000-07:00

8/21/2011 2:01:07 PM -
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Saturday
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Tue and thur 45 mins each stepmill, sat and sun 10 laps each day sled

Saturday training
-raw, no box, squat worked up to 505x3x2,then 505x8
-short gray band sides 4x10 each side
-Staning rope pulldowns 5x10
-rev hypers 5x10
-step up 8 on left, 3 to 5 on right with 65lb dumbells for 3 rounds

MOnday

2011-08-15T07:38:00.001-07:00

8/15/2011 9:30:24 AM -
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Monday Early Morn Quickie
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Sunday 10 laps sled

MOnday am.
Of all things, my right shoulder is starting to fink on me and is hurting some so I did some rep work instead of hitting hard. So here it be
-band flyes and neutral grip pullup kip things 6x10 per
-suspended swiss bar with standing cable curls. worked up to 300x10x4
-chest supported dumbells rows with rollin' tircep extension 5x10 per.

Nothing great but some work.
Spud

Wednesday and Saturday

2011-08-13T15:31:00.000-07:00

8/13/2011 5:16:02 PM -
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Wednesday and Saturday
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Wed no cardio, thur 45 mins stepmill, Friday no cardio, Sat 10 laps sled

Wednesday Training.

-buffalo bar with briefs off box. MOstly singles, 5 plates, 6 plates,7 plates, 8 plates ending with 825x1. Got loose in the bottom so it was alittle stall in the middle but acceralted quickly after that.
-Rev hypers 4x10
-oh yeah, wide stance monster mini quadded worker up to 315x2x3 or 4sets. Thanks again Angry Troll!

Saturday
-the sled beat me down today. It was fine till lap 5 and it started raining,not bad but light steady for 10 or 15 mins, and that made the sled feel like i had added another 90lb. Hips and back were crying heavily during the last 5 laps. I thought it would be a crappy day training after getting wiped out. It was not bad. same as last week, rack pulls with grey short band atteached but dropping the pin down a notch which is a 3 to 4 inch drop on this ole Gibson rack we have.
4platesx3,5platesx3,6 platesx3,7 plates xmiss then got one ugly mf rep that took what seemed like 30 sec to finish. Same total drunk and stoned look when I got done. THen went back down to 6 platesx 3

Pretty spent after this so just a few sets of hypers and some abs
-long ab strap pulldowns with ab wheel 5x10
-then did some bennibliques with the short gray strap 4x10 per side.

All by lonesome today so cake donuts and pizza are on the agenda

Spud

Mini Saturday and Monday

2011-08-09T05:27:00.000-07:00

8/9/2011 7:18:51 AM -
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Mini Saturday and Monday
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Sat 60mins stepmill, sun 10 laps sled, mon no cardio, tues 45 mins stepmill

Saturday
-Very light training. Wide stance gms off suspension straps worked up to 375x3x5
-Long ab strap pulldowns 5x10

Monday
-some raw pressing to 315x5 the put the modified sling shot, then 375x3. Shoulder acting up so I went to a 3 board for 375x3, 415x3x3
-flat presses worked up to 100lbx12x3 rounds
-Chest supported rows 8 setsx10 supersetted overhead tricep extensionsx 15
-scare crows on seated row with long ab strap 4x12

Alittle work it be..
Spud

Wednesday

2011-08-04T11:54:00.000-07:00

8/4/2011 12:24:35 PM -
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Wednesday
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Wed no cardio, Thur 45mins stepmill.

Training
-Box squats with chains and briefs. My left ass cheek was cramping as I started and did not let up the entire time. The only thing running through the brain was blowing out a upper cheek this time. So I went with single instead of doubles in hopes of not getting the cheek ripple. 595x2 chains per side, x4 chains, x6 chains,x8 chains, x 10 chains.
-It was the second week of jump stretch pulls with monster mini and 275, raw and sumo. This is a anger troll recommendation to AnaDale which he could have kept to himself. I was going to p out but tried one with no flitter flatter or farter so I rolled on 5x2 reps.
-Alittle rev hypers 4x15 with Ben telling me I wasnt locking them out. I ignored this comment as my erectors are 3 times his and look like sets of rolling hills.
-Caput for the night.

Thursday while its quiet I pay gym bills. This was normal until this cat's truck would not start and he asked me for a jump. No problem. We get out there and hook it up and it still won't crank. He calls his wife to come and get him but I say, it's a stick, why don't we push it. It is a small truck so I figure out of the parking spot and turn down the exit road to get it going. The other way is backwards and up 20 to 30 degree incline. I am thinking no way but as I push his Chevy S10 rolls up the hill so I keep on pushin it up 3/4 of the incline then push from behind the truck. It pops off fine and he is gone. I walk back to move my truck and when I get there I feel like I have just ran 10 100 yard sprints! For a minute I feel like passing out and laying on the asphalt but Mark my 8:00 drives up and you know he can't see me layed out on the ground.

Cardio 2x!
Spud

Monday

2011-08-02T04:03:00.000-07:00

8/2/2011 5:53:40 AM -
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Monday
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Monday no cardio, Tuesday 45 mins stepmill

Training
-incline dumbell press worked up to 120lbx6 or7
-Extra wide grip with modified sling shot. I had demin sleeves put on a old sling shot to give it some more shoulder protection and mimic the shirt better. The feel to me is better and it supports teh shoulder more. Needs alittle more work . Worked up to 405x6.
-slip knotted 2 blues and did a kneeling dip pressdown 4 or5x 8,
-Seated rows 5 sets finishing with the stackx10

Sort of a decent night. Got back late so I missed getting in on the shirt action.

Spud

Saturday

2011-08-01T09:18:00.000-07:00

8/1/2011 11:04:45 AM -
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Saturday
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Friday no cardio, Sat 10 laps forward drag, Sunday 10 laps with 8 forward adn 2 backwards

Training
-Did more pulling to get back in line with the team schedule. Rack sumos just below knee with average short bands on them. It didn't start well as Barry asked if I wanted to warm up with 3 plates which was fine so I go to pull it and damn it was heavy. I think, this is not going to go well today. Maybe its a bad idea, then I realize the short bands are on there too! I yell at Barry and he claims he told me. I was not ready at all for that. The next set I put a belt on and it seemed allright from them on out. 3s starting with 405,495,,585,635, wnet down to 585x4,missed 5 with hands giving out. Ben did 635 so I decideed to aggravte him and put 675x3. felt like my eyes where popping out of my head. I asked them if I looked outo fo mind, they laughed loudly and said I looked like I had been out all night.
-elevated ghr worked up to 45lbx8x3 sets
-rev hyper with blue band and 450lbx10x5 sets
-gray band standing pulldowns 4x15

Brain was fried and there was no need to go on from there. Besides the wife wanted to see Cowboys and Aliens so we did the afternoon show. Pretty fun movie, not great but fun. Sunday was funk day all day too. NOt sure itf it was carry over from Sat or not but it has rolled into MOnday too. I guess it has been a bit since I burnt it that bad.

Brain Drain!
Spud

Wednesday PM

2011-07-28T04:35:00.000-07:00

7/28/2011 6:28:19 AM -
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Wednesday PM
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Thursday 45mins stepmil

Training
-RDL conventional 315x4x2, 405x5,495x5, 585x3, 405x10
-Light sumo jump stretch with black(monster mini quaded) 225x2x5 or 6 sets
-Rev hypers 4x15 about 600 on hyper.

Spud

Sunday and Wednesday

2011-07-27T07:45:00.000-07:00

7/27/2011 9:39:20 AM -
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Wednesday
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Tuesday 45 min stepmill

Since I missed Monday training with the guys I did some upper sled work. 1 plate for 5 laps. Each lap was spilt into 1/2 push, 1/2 pull

1/Overhead tricep and rear delt
2/Pec flye and low row
3/press and curl
4/front raise and upright row or high shrug
5/Iron cross static and row/external rotator holds.

7/25/2011 10:27:44 AM -
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Sunday
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Nothing great to report here just some sled work. Friday no cardio, saturday 10 laps, Sunday 3 laps prowler with 90lb added to sled, no cardio monday

Charles and Travis,the new cats, had their meet on Saturday so I had to cover a store on Saturday and missed out on training. So Sunday I added extra weight to the prowler to get some leg work in.

Both kids did well. Charles, 750s,500b,550p and travis 475s,205b,455p. Very proud of the dudes. They trained hard and both had a good meet. Dale, Ben and Chauncey were there to lend a hand and coach. I have asked Charles to do alittle write of his meet so maybe we can get it out here to elite. This only is 4th meet and 1st in full multi-ply gear.

Spud

Wednesday

2011-07-21T04:48:00.000-07:00

7/21/2011 6:38:42 AM -
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Wednesday
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Wed no cardio(i know right, getting to be a bad habit9, thur 45mins stepmill

Training
Not alot going on last night. I got back too late to get in the squat rotation so I helped out and did some other work
-Rev hyper 4x10
-Hack squat worked up to 5 plates a side for 4x8
-Rev hyper 3x10
-straight bar gm 225x4x8
-one leg extension. 2 rounds back and forth for 15 reps for 3 rounds.

Suck work but still alittle beat up from Sat raw squats and working up to some decent weights.

Spud

Monday

2011-07-19T05:37:00.001-07:00

7/19/2011 7:29:10 AM -
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Monday
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Monday no cardio, Tuesday 45mins stepmill

Training
-bench work to 2 softee pads and chains with 315, 1 chainx5, 3 chainsx5, 5 chainsx3, 7chainsx0
-close grip 4 board, 315x5,405x5,455x5
-floor press dumebell, 100sx10,125x8 or 10, 150sx7 or 8, x4
-125lb one arm rows 4x8
-long ab strap pulldowns 4x8

Not bad work.
Spud

Thursday

2011-07-14T04:43:00.001-07:00

7/14/2011 6:25:50 AM -
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Thursday
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Wed and thur no cardio

Got hung up at a store last night so I could not get back to train with the dudes. This meant I had to get some work in Thursday am and bagged the cardio again. Trying not to get off pace here with the training. It is easy to get sidelined when you are doing alot of things work and business wise, each one is like a girlfriend or wife. They demand your time and get pissy when you don't give it to them. Right now I feel like a business/training polygamist. If you ever watched Big Love on HBO. This story revolves around a guy with 3 or 4 wives in Utah with a huge hareware business chain. He is wide open all the time and has to use viagra to keep up with the wifely duty at the house. After the first couple of seasons I stopped watching it but I guess where I am going is I really would like to have some business viagra to help me keep up with all my wives..

-speed pulls conventional. 405x3x5 set
-hack squat with light rev band 6plates per side with 3 work set of 10 reps-
-two hand swings with 154lb farmers walks/kettlebell 5x10 with 30 secs between sets.

In the dirt as usual
Spud

Saturday and Monday

2011-07-12T03:55:00.000-07:00

7/12/2011 5:47:15 AM -
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Monday
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Monday no cardio, Tuesday 45 min stepmill

Training
-Suspension strap abs 4x8
-Jumped in on bench, raw work with 2 softee pads and using squat bar 325x5,375x5,415x5and 465x3 with sling shot. put shirt on 505x3,555x3, 595x1(calling it that,left arm dragged some)
-arnold type dumbell flat press worked up to 105x8. Start in regular press position then as you lower the weight rotate into a reverse grip.
-standing close grip [pulldowns 4x8
-close grip pushup off 5lb soft med ball. 4x10

Nothing spectacular but getting the shirt for the first time in a very long time and getting some work in was good. The shirt wa way too tight in the chest but it worked.

7/10/2011 12:29:23 PM -
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Saturday
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Saturday 8 laps sled, Sunday 10 laps sled

Training
- new monster mini quaded using jump stretch board. raw with belt 185x2x2,225x2x2,275x2,315x2,365x1 hard and slow rep. backed down to 275x2x3
-4 sets rev hyper heavy about 600
-kneeling ssb gms. after i got the set up right these were good. tried some reps with the short bands but could not get the feel right. used straight weight and did sets of 6 to 8 reps and worked up to 285lbI have not done these in years so it was a nice change of pace and trashed the back pretty good.Still working on evening the loading patterns in my legs. the left one is still lagging and not contributing so the right leg is taking up the slack. This felt like a good exercise to force both legs to work togther. Weight is 240lb with some recomp going on so still gaining some.
-more heavy hypers 2x20

Spud

Wednesday and Friday

2011-07-08T12:15:00.000-07:00

7/8/2011 1:39:50 PM -
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Wednesday and Friday
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Cardio stuff wed 45mins, thurs 45 mins stepmill.

Wednesday-THe guys were deloading so i do some rep work.
-rev hypers 4x15
-leg press 6 setsx12 with 8 or 10 plates a side(i think) then down to 6 or 8 for 2x20
-rev hyper 2x12
-one leg pistols 4x8 a leg
ab work-ab wheel move with blast straps 5x10
-bennybliques worked up to 110lbx10 a side

Friday 5 laps upper sled. add another 25lb this week thinking it would be alot tougher. Also did it different this time. Press for 1/4 to 1/3 lap, pull for 1/4 to 1/3, then press again,etc.

Ok, so new cat Travis Diamond Phillps works alittle for on Monday and Wednesday at the gym. Same guy I wrote his name on the dusty equipment to clean is working this Wednesday night and is starting to clean. he is using a rag with no cleaner of any sort. So I tell him to get a bucket put alittle soap in it with some warm water. I think nothing of it and go back to training and finishing up for the night. I look over and Mr diamond(I am calling him tree branch now 'cause that is what he looks like)and he is dipping the corner of the rag in a coffee cup. Yep a coffee cup. How much of the rag can you get wet in a coffee cup? i say why don't you get the bucket? Can't find it is the response. did you look in the bathroom with the vaccum and where all the cleaners are? No he did not! So I was amused at finding him using a coffee cup for cleaning bucket. I guess if we had little tiny equipment it would work well. Just not normal people training equipment. I told him he pulled a "sonny" who was the last guy who closed for me at night who would do things that made no sense except to him. I think point was taken.

I like coffee in my cup, not soap!
Spud

Friday and Tuesday

2011-07-05T04:23:00.000-07:00

7/1/2011 12:35:28 PM -
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Friday Upper Sled
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5 laps 2 forward-press type, 2 backward-pull moves, 1 single arm mix,

1 rep lap, 1 static lap, etc.

Cut the time down by 10 mins. which bothered me because I wanted to stretch it out to a hour.

7/5/2011 6:14:20 AM -
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Tuesday
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Sat 8 laps, sunday 1hr, monday 45min stepmill, tues no cardio

Well Saturday got shot in the ass with a sick employee then Monday got shot with said employee passing it on to his family so I had to train on Tuesday and work the other days.

-Training hammer pulloversx15 reps and t bar rowsx12 reps and long ab standing pulldowns x10 for 6 rounds. 3 or 4 plates each on the t bar and hammer

-benchx10 reps worked up to 325x10 with sling shot and using squat bar

-finished with pushups off bar for 4x10 moving out a couple of inches per set,pec deck for 15s, dumbell curls with a 10 sec drop per armx6 per set and pull apartsx10. 3 rounds total.

So not awesome but got some work in. Will try to make up some on some squatting on wednesday.

Spud

Wednesday

2011-06-30T08:09:00.000-07:00

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

Tuesday Morn

2011-06-28T05:19:00.001-07:00

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

Friday and Saturday

2011-06-25T14:42:00.000-07:00

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

Wednesday

2011-06-23T07:44:00.000-07:00

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

Monday

2011-06-21T04:46:00.001-07:00

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

Saturday

2011-06-19T11:07:00.000-07:00

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

Friday

2011-06-17T07:38:00.000-07:00

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

Wednesday and Underwear change.

2011-06-16T12:28:00.000-07:00

6/16/2011 12:44:39 PM -
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Wednesday and under wear change
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Wed no cardio, thur 45 mins stepmill

Training
-Got back alittle late to squat with the crew so I had to pull instead. Raw conventional off mats, 405x3 starting with floor, 1 mat, 2 mat, 3 mat, 4 mat, 5mat
ON set 2 or 3, Dale happens to mention him and Ben pulled 600x2 or 3 off 5 pads and conventional. Now ben is the avagina so his pull is about 10ft off the ground. I am thinking to myself, F**9 that is great for him so in the back of my head, and Drale did this on purpose as he knows I can't stand it, I am thinking I have to get in there. Now, I haven't done shit for months really and suck bad right now but that urned the switch on. THen that bastard shows me the video. I continue on pulling the 405 and telling them I am trying to get in SHAPE to lift and I am but they all know I have to go up. So after the fith pad at 405, I bump it up to 500bills and strap it in with my back already kinked up I hit a hard two and know that is a day. THey were kind enough not to rag me much.

THen I got caught up in some high gms off the straps and worked up to 5 plates for 3 I think, maybe 2. Payment is crunk back.

A few rev hypers and that was it.

About this time it looks like it is going to storm and I figure I will load up stuff to drop off at the other store on the way home. Dale asked me if I neeeded help but it is a small load and I tell him I got it. No biggie, I walk out to the truck and the wind is whipping and clouds are swirling. It looks like a movie where the sky opens up and some cool happens. Well, not so. I walk to the truck with this erie feeling and start to load it. As soon I put the boxes in the back, a hugh white flash engulfs me. I think two things, either this is it and I am meeting the maker or lighting just hit. After a stunned moment of scared out of mind, I wander away from the truck and travis diamond phillps is asking me if I am okay. I say yes but think man, I better check my pants after that one. As a bonus to almost shitein' myself, the lightin' blew our computer router and also knocked out the direct tv.

Spud

Friday and Monday

2011-06-14T04:09:00.000-07:00

6/14/2011 5:56:19 AM -
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Monday
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sat 8 laps, sunday 10 laps, monday 8 laps belt pull sled drag, tuesday 45 min stepmill

Training
-bench off 2 softee pads worked up to 405x3 then got side tracked with 2 brain dead guys wandering around the supp store- one fatty talker face and one lip draggin dope smoker looking dude.they used to come with the mma class when we had it here. complete waste of time and i was cold so i went back down to 325x8,365x6
-cambered bar press off squat box with one blue band. this is a very trickey press as the bar shakes if you go too fast with it. great for patience and lock out work. worked up to 275x5 with one blue per side
-blast strap ab extensions 4x10
-neutral grip rows with shrug apparatus. 275x8x4 or 5 sets.
-one arm snatches 88lbx8 per arm as the last work set.

6/10/2011 2:19:20 PM -
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Friday Training and Cardio
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Sled work upper body, 5 laps

-same mixture as previous with somemore added one arm work
-rear delt, front raise, tricep,high pull/shrug, rows
-static high pull/shrug
-an interesting one i had never done was one arm vertical and one horizontal for as long as possible then switched. this was not fun.

Spud

Wednesday

2011-06-09T04:47:00.000-07:00

6/9/2011 6:40:11 AM -
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Wednesday
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Wed nocardio, Thur 45min stepmill

Training
-Back to squatting some. Put the briefs on for straight bar work. Worked up to 600x2x2sets, 645x2x2 sets
-rack pulls close at knee. Got into it alittle here 4 platex3,5platex3,6 platex3,7 platex1 with straps. nose started bleeding on this rep as it was sllloooww!probablly should have not done it but it was bull thing. felt somethings straining that have not been there for a bit.
-rev hypers 4x10

about 240lb currently
Spud

Monday

2011-06-07T04:07:00.000-07:00

6/7/2011 5:54:13 AM -
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Monday
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Cardio stuff, saturday 9 laps sled, sunday nothing at all-zombie all day, monday 8laps sled, tuesday 45mins stepmill

Training
-long ab strap pulldowns with seated row 6x10 each
-front raise worked up to 70lbx8 swingin style
-floor pressed it again with squat bar to chest first to 225x8 or 10 then 2 soft pads, 285x5,325x5,375x5,415x5, 465x1 ugly ass rep. speed was great on the 415 so I thought I would get 2 or 3 out of it,na..na..na
-cambered bar out of mono lift with 2 blues per side and 1 plate 3 pr 4 setsx 3 to 5
-blue band pushdowns and barbbell curls, 5x10 each.

ugly happens sometimes,
Spud

Friday

2011-06-03T09:07:00.000-07:00

6/3/2011 10:26:02 AM - Friday

Training.

-ran the rack on dumbell row x 5 per arm starting with 25lb and ending with the 150lb
-kb presses off ball with 3 part sequence-two arm press, one arm press and flyes. did twice as many reps on the 1 arm for the left side. all exercise were too failure.
-20lb med ball tooses off stability ball 100 reps total in 3 sets.

-ran out of time so that was it. good sweat and rep work.
-if you read dave's log about chaos and dealing with it the hardest way or flowing with it then that is where I am now. we continue to have staffing problems but that was also in the hiring process where we didn't really have one to start with. just winging it and rolling with it but with the turnover the last few months we have had to reevaluate things and actually have some processes in place in order to secure our growth and keep moving with the final vision I have. it is not fun and I have been drained many days trying to do it all. motivating people is hard when all you know is to work hard and when you see something you just fix it or get someone who can. I call it alot of things but usually it is eliminate the obvious possible ansewers first, hell just try should really what i should say. I am a do it right then and there guy, don't wait if its something you can fix right away. I guess the main thing here is chaos is there anytime you are trying to do something. lots of shit to deal with constantly so when he wrote that i had to stop for a second and think about how i flowed with chaos. somedays i flow and some days i fight too much but all and all i flow more then i used to. now , i have to figure out how to do it most all of the time.

rannty rantin',
Spud

Wednesday

2011-06-02T04:37:00.001-07:00

6/2/2011 6:32:13 AM -
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Wednesday
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Wed 9 laps sled, thur 45min stepmill

Training
-Conventional dead worked up to 405x3x6sets
-did some dale de zerchers close stance off box. stump strap goes over neck for most of the support with arms mostly holding the bar in place. 275x3x5
-rev hyper 4x10
-one leg press 4 sets
-2more sets of rev hyperx10

back is ate up today
spud

Monday

2011-05-31T04:03:00.001-07:00

5/31/2011 5:51:34 AM -
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Monday
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Saturday 8 laps sled, Sunday wife said no cardio on the birthday so i slept in some, Monday and tuesday 45mins each day stepmill

Training,continuing the gpp and build up phase.
-neutral grip pulldown and shoulder width grip pulldowns supersetted 10 setsx8 to 10 reps
-neutral grip and palm down rear delt raises supersetted. 8 setsx 8 reps each
-flat dumbell press. worked up to 140lbx5
-close grip floor press worked up to 365x5, then added 3 board with 405x3. was out of gas by then so the 405 was a struggle.

-helped dale clean up the gym and called it a day. hamburgers and home fries for dinner

Spud

Friday

2011-05-30T10:09:00.000-07:00

5/27/2011 9:41:30 AM - Friday

Training and cardio again
-5 laps upper body sled rotating with 2 forwards push focus, 2 laps pull focus, 1 mix static

-overhead tricep
-static holds1/overhead,90 degrees, ironcross for 20 to 50 steps each non stop
-curls two arms and one arm
-front raise two arm
-side raise one arm
-rows rep and static
-rear delts
-bent over tricep kickback(walking backwards)
-pec flyes
-presses.

Spud

Wednesday

2011-05-19T06:40:00.000-07:00

5/19/2011 8:35:47 AM -
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Wednesday
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Wed 8 laps and thursday 40mins stepmill

Wednesday
-long ab strap pulldowns 5x10
-hack squats 6x8 5plates
-outties stackx5x10
-200lb keg continentals 4x3
-suspended gms worked up to 4platesx5 reps

Spud

Monday

2011-05-17T04:56:00.000-07:00

5/17/2011 6:37:40 AM -
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Monday
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Saturday 1 hour, Sunday 15 laps sled
MOnday no cardio, Tuesday 45 mins stepmill

Monday
-chest supported rows with super fat spud tricep strap 5x10
-Dips 5x10
-Overhead tricep presses 6x20 nonstop worked down the stack
-cambered bar presses worked up to 275x 5 or6. This is very unstable so there is so going fast or you are eating the bar. Very good for teaching bar patience and technique work, oh and time under tension
-used standing calf machine as a push press. the presses were no lockout to keep pressure on the muscles(more time under tension) 5x10 to 15
-assited pullup with underhand grip and pulling more with the biceps 4x10

Still thickening up work, about 230 now and overall just getting in shape to lift heavier again. This mode switch has made me lazy and unmotivated towards the cardio so I will have to be alittle more creative on getting up for in the am.

Spud

Wednesday and Friday

2011-05-14T11:16:00.000-07:00

5/13/2011 3:50:13 PM - Friday

Training and Cardio.

5 laps upper body sled using
-overhead tricep two arm and one arm alternating
-overhead hold
-one arm sides,
-two arm and one arm rear delts
-forward rotator hold
-backwards rows
-backwards row static hold
-backward two arm curls and one arm curls
-pec flyes(worst one with the shoulder)
-iron cross holds,second worst)
-regular presses

think that is it

5/12/2011 7:08:40 AM - Wednesday

Wed and thur 45mins stepmill

Wed
-close stance dead from mid shin worked up to 315x5x3
-close stance squat 135lbx8x3
-outties 2x20
that was it. still not in a hurry yet on the lower stuff. one more ten(rolfing) session left and I want to keep up my progress before I start pounding away. thickening up again from training which is a good thing. 225lb

Spud

Monday

2011-05-10T04:48:00.001-07:00

5/10/2011 6:35:14 AM -
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Monday
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Friday 45mins, sat 9 laps sled, sunday 10laps, mon 10laps, tues 45 stepmill

Monday
-assisted pullup with stump strap and orange band on power rack 4x8
-fat strap chest pulls. 3x10 with no restx 4 rounds
-incline worked up to 315x3,315x4 with softee pads.
-flat dumbell press with 70lb and fat gripz3x20
-30lb spud sledge hammer swings against tire 4x10 per side
-mini bands tricep extension accross body on left side only. trying to work on the weakest links in the shoulder. 5x10 on left.

Spud

May already and alittle training in April

2011-05-09T08:47:00.000-07:00

5/5/2011 6:53:11 AM - Wednesday

Wed 45min, thur 45min stepmill

Wed training, very light stuff last night. this is almost 12 weeks with no lower work so lots of easing into it. Sore this morning!

-rdls 225x6x6
-alternating lunges using a upper body strap attached to the lower pulley of the cable crossover. This sort of makes a smith machine out of the this lunges. The point was to stay upright and get some work in but not too balistic and some pressure off the joints. 4x8 per leg
-back raise with 5 second pause at bottom with palms on floor and 2 second contraction and hold at top. 5x6
-knee extension 4x15

5/3/2011 6:27:45 AM - Monday

was sick for the last two weeks so spurts of cardio here and there. got the clearance to pull sled again. i just have to be aware and change how i drag. essentially i swing my legs instead of lifting up from the knee and driving. the leg swing initates from the oblique and abdominals which have always been a issue with tightness. So i am focusing on changing it now. so monday last week was 8 laps, tues stairmaster 45mins, then nothing the rest of the week with the cold or infection. picked it back up yesterday with 8 laps sled drag and 45min stepmill tuesday

-Back to Monday night training. Lot of conditioning work to get back to some training with the guys so:
-band facepulls 8x10
-rear delt on incline bench both neutral and palms down 5x12
-one arm rows with 80lbx10 repsx 8 rounds
-dumbell flat press worked up to 100lbx10x5 sets
-straight leg dips 6 or 7 setsx10 reps.

Gonna hit some light lower Wed

4/21/2011 6:30:56 AM - Thursday

Wed 45mins stairmaster.

Training
-Pulldowns and long ab strap pulldowns 10x10 per exercise
-Chest supported rows and tricep pushdowns 10x10 per
-leaned over hyper machine and did presses with the 100lb plate and ab strap standing rows 10x10 per

4/19/2011 11:51:31 AM - Tuesday.

Wed- no cardio, thurs 45 mins, fridat 45, sat and sunday no cardio, MOnday 45mins

Training
-Roman chair sit ups 4x8
-bench 275x5x5
-one arm dumbbell alternating presses, worked up to 105lbx 10 per arm
-rolling dumbell triceps worked up to 80lbsx10, 2 down sets for reps.

Went to the meet on Saturday in Asheville. We left early Friday to a miserable rainy day and it did not clear up at all. The day got rolling bad and really did not get better as all parties were confused as to where we were going to eat for dinner. I thought one place but everyone else was at another. So we got some s&%$^y directions and proceeded to ride arounf the entire cit of Asheville for about a hour till we finally got to the restaurant. The ride home was about 5 minutes if that tells you anything. To make peace with my anger, I bought several choclate pies, 2 choc honey buns and some choc doughnuts, ate till the pain and breathing hit then toook a small break and ate somemore.

Saturday, meet day started out crappy and rainy so I really thought it was not going to be a good day but the storm passed and the meet rolled on. Dale hit 915,725,705 for a nice 2345 total and just missed a grand squat and fatter total. Old Dude hit a 605 squat and Karl hit a good total and took out my 275 deadlift with a easy 720.

During break time, they were cooking burgers and dogs outside so most everyone was outside during the bench only flight. Me and the young cats-travis and charles went to the quickie mart/dunkin doughnuts and got a couple dozen doughnuts as I continue to show them the Spud Old School Eating to get Swole training. They added a gallon of milk. Towards the end, Charles needed some help to I took 2 glazed and put a choc one in the middle and made him a doughnut burger and smashed it down for him. He struggled but finished. Raisin' 'em right!!

4/12/2011 9:53:22 AM - Tuesday

Saturday 30 mins interval, Sunday 1 hour, Monday 45 mins stepmill

Tuesday
-Hangin abs and long ab strap pulldowns 6 x 8 reps
-incline double dumbell row worked up to 75lbx15 reps
-Incline press worked up to 65lbx25 reps
-pec deck stack x 2x 15
-doubled up orange band pushdownx15 reps with pause at top of stretch
-machine standing curls 4x5

Great meet for the spf in Myrtle Beach. Good day for everyone and watched Donnie hit the 1260lb squat and took 1300lb for a ride. Off to Asheville this weekend for the rest of the crew's meet day.

Spud

Friday

2011-04-08T06:47:00.001-07:00

/8/2011 8:29:11 AM - Friday

Tuesday 45mins, wed layed out, Thursday 45mins, Friday 45mins stepmill

Friday Light pump
-Set up back circuit with neutral grip pulldowns, machine pulldown, hammer rows and long ab strap pulldowns, 5 rounds at 10 reps per exercise.
-Kb rear delts and kb double front swings. 10 reps x 5 rounds
-one arm machine curls 10 repsx10 rounds each arm nonstop.

Wish the team good luck as they go to Myrtle Beach Saturday for the meet. Pat put on a good show last time so it should be even bigger this time.

Spud

Monday

2011-04-05T14:11:00.000-07:00

4/5/2011 6:11:48 AM - Tuesday

Saturday 45mins, Sunday 1 hour, Monday layed out

Tuesday training.
-close neutral grip pulldowns 6x20
-floor press with chains x10reps supesetted with jm press from floor press positionx8reps. worked up to 8 or 9 chains per side. The jm side sucked at the end only gettting a couple of reps after the floor press
-100 reps pushdowns straight
-hammer curls and standing abs worker up to 70lb on the hammers. 5 or 6 sets.

Go to powerlifting watch and see benedict magnussun pull 1015lb, simply amazing. I just to stop for a minute when I saw that and soak it in.

chugga...chugga..the train bellows..

2011-03-28T14:52:00.000-07:00

3/28/2011 11:01:18 AM - Monday

Wed 45, thur 45min, friday off, sat and sun 60 mins per day stepmill

MOnday training

-semi close grip neutral bar with one arm seated row 8x10 per set
-dumbell press worked up to 125lbx10, then 45lb xfailure with 3 sec pause in bottom stretch position
-band side tricep extension across body standing up. orange band x 3 sets to failure on each set.

Almost done with the ten series so I can get back to lower body. Just upper crap is very unmotivating at 530 in the morning but at least it is alittle training. Stilll hangin on the cardio and getting the bodyweight down. The plan is to pull it down then get back into full speed. Probablly one more month with the ten series and then start conditioning lower body again. Things seem to getting in line again without so much chaos and uncertainty about some paths the busineess is taking so that is better. Pushing hard in alot of directions currently and the toll is heavy but there ain't nothing for free except your choice to do or not do something.

3/22/2011 6:55:10 AM - Saturday and Monday

Wed 45, thur 45,fri off, sat 60min, sun 90mins stepmill, monday off, tuesday 30mins

Saturday/ FInally got a Saturday to train alittle bit at the gym and hang and help the dudes out with their upcoming meets. Not much but always want to help them reach their goals. Did some upper work since I am still hitting the ten series(through 6 so far)

-pulldowns and long strap abs 8 sets each
-standing machine press holdx8x 5 rounds
-incline dumbells to 75lbx10 for 6 or 7 sets
-dips x10 x5 rounds

Monday
-rear delts and seated curls 8 roundsx 8 reps per
-bench with 4 grip x 5 repsx 5rounds per grip,close, medium, pinkey on ring, index on ring
-chest supported row and assisted pullups 8 sets perx10 reps.
-quarter dips 5x10

/16/2011 8:02:29 AM - Wednesday

Tuesday stepmill 45mins,25 steady, 20min hard and constant increase to level 16 for last 5 mins

Wednesday
-All rope training x 10 rounds with 1.5 to 2mins rest per(maybe less didn't time it)
-rear deltx15 to 20 reps
-Single arm waves x20 per arm
-side chops 10 to 15 per side
-front raise doublesx15 to 20
-bent over tricep kickback alternating left to right waves.

Decent temp outside and was really not interested in training inside gym so this was a good volume/rep training for 45mins.

Spud as a wee one, or so sues says!

Many logs a posted...

2011-03-15T04:24:00.000-07:00

3/14/2011 10:20:37 AM -
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MOnday
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Thursday 45mins,Friday off, Saturday 1 nour, Sunday 1.5 hours stepmill.

Monday
-Long ab strap pulldowns with Lat Assassin pulldowns bar alternating grips each set. 9 setsx8 reps per set.
-short band rear selts and pause dumbell rows working up to 125lbx 8reps per arm.
-Hammer press and bw dips 8 roundsx 8 reps pers.

Broke in a new guy on Saturday at the new store so hopefully I can train some on Saturday again until I find something else to get into business wise.

3/9/2011 12:51:35 PM -
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Wednesday
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Tuesday 45mins stepmill

Wednesday
-chest press, this is suck ass i know but at 530 in the morning that is what i get right now, did the stack in 1/4s

1/4 two grips neutral and regular 3 sets x10 eachx 2rounds,moved down 3 or 4 plates and repeated then one more round of 3 setsx10
then 1/2 for 2x10x 3 round, 3/4 fo 2x10 with 1x10 on close grip neutral, then full stack for 1x10 and 1x8 for 2 rounds.

Then back up the stack the same way

-hammer pullover one arm 3x10 per arm for 6 or 8 rounds

-one arm pushdowns back and forth for 5 mins.

So Monday I come in and the trash can lid is gone. Same can we have had for 1 or 2 years,maybe more. I haven't seen the night guy since Sunday after he closed up. All I know is the f'in can lid is gone. So i ask dale and sue to ask SOnny where the can lid is. Finally I get a answer from Sue this morning(wed). Well it ain't really a answer, it's, "I dunno where the lid went." You f'in worked Sunday, the lid was gone Monday,WTF? So Stefan, who runs the Boozer Store, runs around the gym thinking the Strongman used it for some reason, mainly if it was the Strongmen, it would be the guy we call the Lumbering OX(yes he walks and acts just like that, how's that for a picture) he checks everywhere, inside, outside in the sheds, in the trash in case it got broken. Nothing it is just gone?!?! Again, WTF?! This perfectly fine lid is gone now and to top it off I didn't even get a note saying, I just don't know where the can lid went, it was there at some time. So now, my can lid is MIA! who do you report that too?

3/7/2011 3:38:35 PM -
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Monday
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Friday 35 stepmill, Saturday 45mins, Sunday no cardio

Monday
-Long ab pulldowns standing with standing rows with same strap,6x10 each
-green band seated rows in rack with short band overhead tricep press(orange band) 20 rows and 8 tri reps per armx6 rounds
-hooked grey short on rack and hung barbell in them for more pushdowns 5x10
-Dumbell presses bb style on way down then rotating in on way up. worked up to 80sx10

3/3/2011 11:01:42 AM -
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Wednesday
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Friday 45mins, Saturday no cardio, Sunday 60 mins, Monday 35, tues 45mins, wed 40, thur 40mins stepmill and stairmaster

Wednesday
-cable flyes upper and lower 6x 15 upper, 6 x8 lower
-Took stump straps and short grays and did bench pressx8x4 sets
-incline bench rear delts 5x20
-dumbell hammer curl and press overhead(sort of a snatch type movement, worked up to 40lbx10(left shoulder still weak so this was a difficult and uncomfortable move with pop, crackle and more pop each rep

2/24/2011 6:57:38 AM -
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Thursday,short band and stump strap bench tip
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Tues 45mins stepmill,Wed 35mins stepmill at 13 level. f ed off insteasd of doing my usual hour.

Tuesday morning I went to the store and traveled my usual route. I go t within a few blocksand saw the road blocked by da police. So I went around another route only to find it blocked too. I finally get close enough and the officer lets me by to get to work. When I get out of the truck, I smell gas and look down the road to see a tanker layed on its side with city officals all around it. They have evacuated the whole block pretty much. At first it is suppose to be moved by 2 or 3, so I hang there. THey won't let any one in so nobody can come to the store. I check every 30 or 45 mins and the truck lays on its side and lays on its side and lays on it side. Finally about 3 it is obvious it will be late in teh night before it is moved so I pack it up. The strange part is there is a tanning bed next door and early in the morning there is steady traffic. I guess burning skin and the smell of gas are a acceptable combintion as long as you get your tan on.

Thursday
-hammer row 6 setsx12 reps, worked up to 4 plates
-Scare crows on seated rows 6 setsx12
-bodymasters standing press 4 sets
-dips with pause at botttom 6setsx10 to 12
-dumbell presses 65sx10x10sets with 39 sec rest per set.

Also, I was messin around this morning and added a new twist to using the short bands and a stump strap.

Basically you can either take mini or monster and double one on each end of the stump strap or you can slip knot a grey or orange on each end.

Place bands in hand and throw strap over back. this adds alot of pressure and tension to the last part of the movement(or your lockout)We used the mini doubled over for dips this morning and it was tough.

Then I tried the grey doubled over and they was no way so I slip knotted it and that worked great.

My initial thought was to add it a high board press say a 5x5 lockout after me bench but its application can be for anything like a push up of any sort and really anything you can think of.

The cool part is the strap stick to the back instead of sliding or popping off back like a regular band wo

2/22/2011 6:36:54 AM -
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Tuesday
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Friday 45mins, sat 60 mins,off sunday and monday, Tuesday 45mins stepmill and stairmaster.

Still not suppose to do lower body but i wrecked myself Sunday laying floor tile. I forgot how hard it was. Felt like i did lots and lots of good mornings-back and hams tore up. I am a cheap bastard and can't stand it when I know I can do it myself. I payed for it in blood instead.

Upper tuesday am
-seated rows 8 setsx8
-pec deck 6x10
-dumbell floor press worked up to 75lbx20 reps with 1 sec pause on floor. 3 sets
-set up poor man's lat strap with chains and cable handles and did tricep extension s with pulls to chest. 6 reps on tri, 10 on chest pull.

2/17/2011 12:40:52 PM -
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Thursday
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Wednesday 60mins, Thursday 40 mins stepmill

Thursday

-Barbell row up to 315x8x2 sets
-football/swiss bar with wide grip press, worked upto 315x3
-set up handles in spud suspension straps. put box behind me and put edge of toes(top of foot) on box.
then dips for 6x 10 reps supersetted with football/swiss bar curls x 10 per set.

2/15/2011 6:44:54 AM -
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Tuesday
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Friday 55 mins, Saturday 60mins, Sunday 60mins stepmill

Tuesday
-standing abs and cable rear delts x 10 each x 10 sets
-rope pushdown 10 setsx10 reps, then went back up the stack increasing it a rep with each weight decrease. 10 sets more
-rope curls 10x10
-incline press 235x6x5 sets
-hammer 4x10
Still no lower work while I am doing the ten series. Very pleased so far with the results. Not as much pitch forward while standing. Don't have to spread my feet to be comfortable. Standing taller. Don't know how long it will stick afterwards without constant reinforcement of sessions but the process is what I am really after anyhow. The seperation of glued tissues and twisted bones from years of poor postur,abuse, training,etc. . You can see and feel the tissues softening and moving.

/10/2011 10:58:12 AM -
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Thursday
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45 mins stairmaster, 25 steady, 20 intevals

Thursday
-Long ab straps pulldown and lat pulls with neutral grip handle 10 reps perx8 rounds
-band rear delt 10x10 reps perarm
-decline, worked up to 315x6
-push ups handles for 6 sets to failure on each one.

2/8/2011 11:50:50 AM -
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Tuesday
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Friday, Saturday and Sunday 90 mins steady state stepmill, MOnday off

Tuesday
-Went in alittle early to train. I open the gym on Tuesday and Thursday. I got there as usual at 4 something and began to open up. One of the opening tasks is making coffee. We have a commercial coffee maker, it is not awesome but it makes a pot quick. Whoever closes puts a new filter in with the coffee so all you have to do is pour the water and move on. Very simple, right. So for maybe 7 or 8 years we have had this coffee maker and so far I have not had any problems at all(knock on wood) so I didn't think about it and just poured the damn water. Next thing the hot scalding water is shooting out like I am taking a hand shower. I scream,WTF!!! I grab the trash can lid to catch the water as it shoots all over the place and try not to get f'in burnt. After a second of this I spot the filter holder sitting on top of the ice maker which is about 6 or 7 feet away. So i throw the pot under neath with jetting and burning water going everywhere then leap over and grab the filter and water dispenser and throw it in there. I spend the next ten minutes cleaning up the water and wiping shit down. Now, normally shit happens and I get that, but this guy just got through asking me for more hours and wanting to do anything he could a couple of weeks ago. I told him to stop making the small mistakes and work on the small detail things at the gym. When you can do that, we can talk about other things

Well one week after "the talk" he misses one of my gym closing pet peeves, again. So I chew his ass and tell him if the damn boxes aren't straight we are done. One week later, my hand is scalded at 430am. WTF?

-training
-dumbell flyes worked up to 60sx10 from 15lb
-standing lat machine pulls 8x10
-took short grey bands and slip knotted them on suspension straps and did push ups off them mixed with one arm short band extensions overhead. 5 rounds of each x 10 reps per
-short band standing curls(like in a cable crossover with the top cables) with one arm short band pushdowns. 20 reps eachx4 rounds.
-lots of short band work. that was the theme of the morning.

2/3/2011 6:55:12 AM -
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MOre upper
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Wedneday, case of the laze but got 30mins on the stepmill in. built up to level 14, then intervals for 10mins, then went to level 16 and worked down to level 6

-Thursday
chest supported rows and pulls to chest with feet on bench using smith machine, 10 reps eachx5 rounds
-floor press, worked up to 300x10 reps
-rollin tris with dumbells x10 reps working up to 60lbs, mostly working on shoulder stability in the left one that had surgery.

Session 2 of the ten tommorrow

2/1/2011 10:54:54 AM -
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Monday and some new doings
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Friday 60mins, sat and sunday 90 mins each steady, monday off

Well Saturday I was suppose to squat but that did not turn out as I forgot about the ten series starting on Friday. For several years, my massage therapist has also done rolfing and other massage techniques on me but not the ten series. So now, seemed like a good time to experience the ten.

The ten series is a comprehensive shredding and realignment of the entire body over ten 1.5 to 2 hour sessions over several weeks. I call it shredding as it goes through several layers of tissue to realign. THe way I look at realignment is that rolfing tries to bring you back to the point where you were in perfect aligment and most everything worked like it suppose to. As the years go by, the way you learn to walk, hold yourself and essentially deal with all the stresses of the outside world reeks havoc on your body and tissues causing tears, scar tissue, dominant muscles and muscle and tissue that don't function correctly. Often you hold stress in various tissues and sometimes(although it is not provable in any way) you hold emotions and emotional trauma there. By releasing this tissue, etc you can relieve some pain I believe.

Well the first session is lengthing of the torso through the obliques, some abdominals and basically along the lats. I was lucky to have to two people working on me, my therapist Barbera the Hun and this little crazy homeless looking fellow named Blake or I call him Blake the Ripper. He is known as a shredder in town. Barbera can shred but she also has great finesse.

THey both pounded my obliques where I have always been sensitive to pain withtightness and very ticklish. So imagine a hour and a half of me about the burst in giggles while at the same time trying not to cry in pain.THe cool thing was when they hooked together and moved what felt like sheets of muscle under my skin.

By the end, I was standing what felt like 2 or 3 inches taller and honestly felt stoned from all the tissue work. Now I only have 9 left. THe thing is this was suppose to be the easy one. SO long story, I was told not to squat or dead for awhile so the changes settled in.

TUesday
-Assisted pull ups x10reps per moving up the stack till I could not get 10 reps so about 8 sets.
-Pec deckx10 and dumbell pressesx20. Worked up to 80lb so about 8 or 9 rounds.
-Tricep pushdowns x10 with supinating dumbell curlsx8 per arm x 6 rounds

1/28/2011 7:54:46 AM -
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Wednesday and Friday
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Tuesday 60mins steady state, Wednesday no cardio, Thursday 45min with intervals(5 1 min on, 1 min off, after cool off, built back up to level 16 from 6 going up every minute.

Wednesday-
-3 laps with prowler with a hundred lbs.

Thursday
-Long ab straps pulldowns with seat rows
8 setsx10 reps per exercise
-bench raw worked up to 315x6 to chest, 225x20
-band pushdownsx20reps, barbell curls with negative on way downx10, made up a jump extension with barbell where you secure the barbell about chest height and jump up into a full locked out position with arms x10 per set. Did these three for 4 rounds.

1/24/2011 9:49:35 AM -
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Saturday and Monday
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Friday, the wife said I was sleeping so well she didn't wake me for cardio, she was right so sleeping like a champ was awesome. Saturday and Sundsy one hour of stepmill each with steady state and no intervals.

Saturday,
-Got to squat with the crew and it was nice to not have to rush off to a store or cut anything. Just squated and pulled.
-Raw squat off the chain with cambered bar with 3 plate and the blue over the top of the plates 5x2
-raw sumo with a belt worked up to 405x3x4 and 500x1. Nice,solid and fairly fast so I left it there.

Monday am
-hammer row and standing abs with ropes 8 sets with 20 reps on the row and 10 to 15 on the abs
-dumbell press, worked up to 100lb for 20 reps
-close grip bench x15 to 20reps
-barbell shrugs with 315x10 with seated dumbell rear delt raisex 15 for 5 rounds.

1/20/2011 6:54:25 AM -
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Thursday
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case of the lazy ass on wed, so no cardio but i did cut 64 shelves for the stores to finish that off so it was sort of cardio anyhow.

Thursday
-bodymasters squat worked up to 7 plate x7 reps so 5 or 6 real worksets at 7 reps per set. 7 was just the number for the day
-two 154lb farmers walk dumbells for sumo pulls at 8 reps per set supersetted with revhypersx10 reps for 4 rounds
-hangin abs and ab wheel 4 rounds each

1/18/2011 11:12:50 AM -
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Tuesday and Deadlift video from 2006 WPO finals
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Saturday 60 mins stepmill, Sunday 10 laps sled drag in 25 degree weather. Wore my five finger toe shoes which was a mistake and sort of got some mild frost bite on me toes. Of course, the day was packed with work so I had to jump in the shower right away with frozen feet which makes it even worse so needless to say, it was a very short shower.

We had chinese Sunday night as left overs from Saturday. don't know if that was the cause or the plate of cookies or the string cheese after that but for the rest of the night I was backside drippin' so I kept my diaper underwear on(sort of like that gross diaper commerical,with the tag team song except it goes,"poop, there it is") thatis how I felt all night. The wife gets up at 4 to open the gym on Monday and occasionally I wake up too and always have to pee, so I sprint in there before she gets there. This time, I got there and instantly threw up everywhere(i know it's gross but it is funny too)I have not thrown in years so heave ho for about 5 minutes during which my nose began to bleed so snotty drip throw up butt drip was I. Obviously cardio was out for this day and training.

Tuesday
-Standing machine pulldowns with long ab strap pulldowns 8x10reps per and face pulls x20 reps
-Kb floor press with old school pec deck. worked up to 88lbx10 on kbs so about 7 rounds total.
-fat grip v tricep 6x10
-one arm curls x 5 reps per arm for 5 mins going back and forth.

Here is the video.I was asked to put up a deadlift video and the wife found it and I thought it would be cool to share here too.

Hey james,

the wife just got the chance to get it you tubed so here you go.

Log jammin

2011-01-14T13:04:00.000-08:00

1/14/2011 9:38:09 AM - Friday

Thursday 60 mins stepmill, 2 rounds of intervals, 5 1min on, 1min off then 5 mins steady then started at level 18 and worked down for 12 mins.

Friday
-tbar rowx 10 reps, hammer pulloverx10 reps and leg raise with med ballx10 repsx 6 rounds.
-push up barsx8,10,12, 14, 16, 18, 20 reps mixed with hammer curls 25lbx10 reps
-pause squats off straps x10 repsx5 rounds mixed with rev hypers.

1/12/2011 9:19:05 AM - Wednesday

Tuesday 60 mins stepmill

Wednesday
-15 mins stepmill, 5 mins warmup, 10mins intervals
-deadlift 315x3 conventional,3 sumox 5 rounds with 15 to 30 seconds rest. Finished with 405x1,500x1,600x1 sumo raw with belt
-single leg press for 100reps per legx3 rounds adding weight each round. 10 reps per leg back and forth until the 100 was met.

600 for a single was ok considering I hadn't done alot in December and for 6 am I will take it for today. Anyhow, you get what the day gives you and that be what I gets!

Right now with the new store done, I can refocus my training with a goal. You can't do shit without goals and plans!
1/10/2011 9:28:33 AM - Monday

Saturday 60 mins stepper

Sunday, did nothing all day. Ate, slept in chair, ate slept in chair, ate slept in chair.

MOnday
-Interval warmup 5 mins, then 5 one min interval with one minute rest
-Long ab strap pulldowns,seated rows, fat bar pulldowns 6 roundsx 8-10 each
-flat dumbell press worked up to 100lbx12
-quarter dips and inclines 4 roundsx8 to 10 per set
-kb cleansx8 per armx5 rounds. Worked hard on stabbing up through the kb. this position is still hard on left side but all in all not bad.

1/7/2011 10:43:28 AM - Friday

Thursday 45mins stepmill

Friday training mix
-Standing ab pulldowns with stability ball leg raise 5x20,5x10
-Rigged up some stump straps and cable handles on the pec deck for 8x10
-Used spud cable handle on assisted pullup for 10x10 used the stack for assistance and did dead stops at bottom where the arms are full length
-hang cleans 5x10 with 135lb
-hack squat 8x10
-Ran out of time.

1/5/2011 1:57:03 PM - Wednesday

Tuesday 45mins stepmill

Wednesday, no cardio but trained early. Rack pulls to 525x3 supesetted with zerchers off a box and close stance worked up to 275x6
-landmine(10 per side) and dumbell obliques, with 120lbsx8 per side
-dead snatches, worked up to 88lbx5 per side. The left was giving me a hard time and I kept missing the lockout behind me or in front as that shoulder didn't want to hold it but in try Rocky style I kept at it until they were right.

1/3/2011 2:53:33 PM - Monday

Thur 50mins, Sunday 1 hour stepmill

MOnday
-Ab circuit abwheel, hanging abs, long ab strap 4 roundsx10 each
-Press incline10 to 15 reps,push press8 to 10, flyes with bw on blast spus straps 8 repsx4 rounds)worked up to 3.5 plates on the machine
-chest row 3 plates, hammer row 3 platesx10 reps perx4 rounds
-finished with some lying shoulder work wit 12lb. lying on side with db on ground to vertical position, flat on back arm straight across body, arm starting in vertical postion and touching ground overhead. 8 per movementx4 rounds.

12/29/2010 8:45:52 PM - Wednesday

Sunday 60 mins, MOnday 60 mins, tues, 50 min, wed 50 mins stepmill and stairmaster.

Wednesday
-light raw pulls 325x5x5
-double swings 4x10(ended with 53lb)
-one arm overhead kb squats with heels on box 4x8
-rev hypers 4x10

The rest of the week is nuts finishing up NON fun shit but it has to be done so that is that. I promise some decent training and stories. Working on Max Douchery staring a local dude at the gym but he applies to tons of dudes out there.

Spud

Wednesday

2010-12-23T13:50:00.000-08:00

12/23/2010 3:39:01 PM - Wednesday

Wed and thurs 55mins stepper. I like this alittle better then the stepmill when i am doing the intervals. Will do one more firday then take off sat and sleep in alittle and pretty much irritate the shit out of the old lady while she cooks.

Wednesday
-3 rounds of walking lunges around the gym parkinglot in 40 mins. Good time. Figured I would cripple myself for xmas. the cardio this morning helped but the legs are still locking down as I type. On a nice day I will for for 5 laps.

merry xmas and happy holidays to everyone.

thanks for checking us out
Spud

Trainin'....some

2010-12-21T13:34:00.000-08:00

12/21/2010 9:27:23 AM - Tuesday Upper

Lazy Monday no cardio, Tuesday 50mins step mill 5 1 min intervals with 3 minute break then started back at 14 and went up every 30 sec with no breaks then cool down last 2 mins, sucked!!

Training
Basic rows and bench
-rows all sets of 20 per arm 50,65,75,95,105,120,150lbs
-presses 8 sets of 20 with 135lb

All I had time for this morning. Not great but maintaining till the first of the year when it is a more normal schedule. Well whatever that means.

12/20/2010 11:19:31 AM - Thursday and Saturday

Tues,wed,thur stepmill 1 hour with 5 intervals per session, off Friday then Sat and Sunday 1 hour each on the stepper with 5 intervals per. Doing a semi warrior with alittle protein am(usually a shooter) nothing the rest of the day unless it is a training day and then I add in 20 grams of bcaas and some creatine chewies. Leaning pretty well even with all the crap food over the holidays so far.

-Thursday upper, all timed sets of of 5 to 15mins with 15 to 30 seconds rest. rep wise, usually start at 6 to 8 then then ending with 3 to 5
-Grey band pulls up 5 mins
-assisted pull up close neutral grip 5 mins
-Dips with knees on softee pads 5 to 10 mins
-Stablity ball pushups with feet against plate and sinking into the ball 10 to 15 mins(can't remember when i started.

Saturday
-rack pulls close stance raw just below knees, 425x3x5,515x3x2, 605x2(went for 3 but it sucked and I gave up my low and upper back. done there
-close stance squats worked up to 415x5 with several sets at 325x5.

All I had in the tank so we went out and watched Tron(it was decent with some good effects)It was raining so I couldn't haul anything that day. finished up the store on Sunday. Need a few things to order but for the most part we are ready for the Jan 3 opening..

12/14/2010 1:34:27 PM - Saturday

No cardio Friday, Saturday 10 laps with two 15 sec on, with 15 sec off intervals x 5 rounds, Sunday no cardio(worked at new shop all day), Monday 60mins with 5 one min on, one minute off intervals(adding some extra in for all the crap I have inhaled over thepast week or so)

Saturday
-Just squat with briefs no box, 405x5,500x3,555x3,645x3, 555x5)all i had time for with a couple of holiday parties to get through. One was get through, the other was alot of fun and of course alot of people drank to much. I took this product called forgiven where you take it after you finish and it helps with eliminating the hangover. I must admit I drank alot and was just alittle tired the next day and cut shelving all day with no vomiting or normal post drunkness. There were no shanagans on my part this time. that part fell on Chris who gets alittle frisky with EVERYONE when he drinks(normally a quite and nice guy sober) but little did we know he was a dry humpin machine upon alcohlization. Some are still tramatized as we speak. Apparantly his wife knows this well and did not forewarn anyone. When its time, she says, Chris I am leaving with or without you, she means it. Chris later texted Dale and said that she said it was okay that he could come backout and wanted Dale to come out and pick him up. If you know, Dale, that was not going to happen and I think everyone had enough drunk chris for till next year. Still lots of fun...

12/9/2010 5:07:25 PM - Thursday

Training
-blast strap rear delts(scarecrowish) with dips with feet on bench(10 rears with 20 dipsx5 rounds
-rows with 154lb farmers walk 4x6 per arm
-kip pullups 4x6(i know, even sucky for kip style)
-floor press with fat bar 8x10 with 30 seconds rest
-flyes starting with 30lb,35, 40,.. ending with 65lbx6

12/9/2010 6:55:18 AM - Wednesday

Wed and thur 45 mins steady state and 5 intervals on each session.

Training and happenins

2010-12-07T05:11:00.000-08:00

12/7/2010 7:03:20 AM -
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Monday
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Sunday 45mins stepmill,Monday 45mins and Tuesday 45mins stepmill, 10 warmup steady state, 5 1 min on 1 min off intervals,stop3 min, then steady for the rest of the way

-Quick upper circuit work
-flyes and rear delts 5 reps for eachx5t rounds with blue band seated row x10
-Hammer incline x20 reps per set x 4 rounds with same band seated rowsx10
-Mixed a curl and tri kick back together 4 rounds with 30lbsx8 reps per.

Not much but got some in. Working on another store to open in Jan so that is taking alot of my time putting in the shelving and getting it preped, plus all the other bs with licenses and set up needed to get it going. But on a good note, I was totally physically trashed from squatting and pulling on Saturday. Had not felt that beat up in awhile.

12/4/2010 3:49:55 PM -
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Saturday
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Saturday cardio 10 laps in 50mins.

Training
-box squats with buffalo bar and 2 blues per side. work sets 4platesx1,4.5 platesx1,5platesx1,5.5 platesx1
-weren't pretty but better ability to hold the bar so I could put more on it to finish. mid 220s so not for weight right now.
-pulls 505x1x3 pretty much no rest, 415x3x3
-old school ghr 3x8
-added alittle extra upper in. started with 25lbx5,30lbx5,35,40,45,50,55,60,65,70,75 with no rest.

12/2/2010 2:25:55 PM -
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Saturday,Wednesday and Thursday
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Saturday 45mins, Sunday 60mins, Monday 50mine,Tuesday 45mins,Wednesday 55mins,Thursday 45mins stepmill. 10min steady followed by 5 intervalsx1 min on/1 min off for all sessions, then finish eac session with steady. Been rereading Lyle McDonald Stubborn fat Protocol and picking up some things I missed the first time around.

Saturday
-Got some squatting in with briefs off box, one blue and buffalo bar. Work sets 505x1 for 5 singles
-Jump stretch pull with mini worked up to 365x5

Wednesday
-close stance leg press 4x8
-one leg back raise 4x8 per leg
-partial close stance squats on machine keeping tension on 3x20
-dumbell rdls 4x8
-cossack squats 4x8 per side

Thursday
-10x10 sets close neutral grip going up each set with no rest till set 7 or 8 when it I could not recover as muc.
-blast strap push up varition with one arm doing the push up and the other staying straight and going outward like a flye. Then press up with one arm and then the flye arm comes back in to a arms extended pushup postion. 5x6 per arm
-super setted close grip,shoulder width, bench with 100lb chain and 150lb for sets of 15 to 20
-reverse grip dumbell curls 3x8
-Extra blast strap pushups for reps 4x25

11/26/2010 12:22:06 PM -
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Wednesday and Thursday
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No cardio friday thru monday. Tuesday 50mins stepmill, wed 8 laps sled, thursday 45mins, friday 45mins stepmill

Wednesday
-wide stance pull throughs and close stance straight bar good mornings worked up to 275 on gm for 5 and pull throughs x 10 per set for 6 rounds
-one leg assited pistolsx8 per leg with long ab strap pullsdownsx10x5 rounds
-reverhypers 5x10

Thursday
-bench with softees worked up to 405x1,two softees,225x20 with one softee pad
-jm press 185x5
-rows with shrugger and bands
-hammer curls 6x10

ipa weekend stury(yes on purpose) to come. it involves the amish and whining..

11/18/2010 11:24:41 AM -
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Thursday
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Wed and Thur 50 mins each with 1 min on/1 min off for 5 to 10 rounds then steady state for the rest of the time

Thursday
-Training box squats cambered bar 10x10 with one minute rest
-cleansx6 with rdlsx10 x 5 rounds, 1 min rest per set
-4x15 rev hyper to finish

Just needed to get some work in lower wise before we take off tomm at 430am. We are going to try to make it to the amish market in york and load up on some really good eats and sweets.

11/16/2010 9:20:05 AM -
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Tuesday?
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Sunday 10 laps, MOnday 50min and Tuesday 50 mins stepmill 30mins steady then 20 mins intervals, 1 on 1 off

Tuesday Training.
-Had alot going on so had to move the MOnday to Tuesday this week. All supersets combos with almost no rest on any of them. lat pulls and seated rows 5x10 per, blast spud strap abs and ghr abs 5x10 per, pushups off bench bar at 10 reps moving out for 5 different grips with 20 upright rowsx 5 rounds, dips and assisted pull up reverse gripx 5 rounds with dips at 20 reps and RG at 10 reps. Kinda dazed for a few minutes then got moving again.

Going to York to help the guys out this weekend so that should be alot of fun. We are taking a van up so poots and bs will be the theme for the trip.

11/13/2010 2:00:38 PM -
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Thursday and Saturday
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Stick to the interval thing right now so each cardio is 10 to 15 one minute sprints with one to two minutes rest after. There is a steady state part to each as well.
Tuesday 50min, Wed(could not get up so no cario)Thursday 50min, Friday(not enough guilts to come in so no cardio) Saturday 60mins

Thursday
-Rope pushdowns and rope curls 10x10 going up each set.
-Flyes with dumbell handles like a ab wheel only with the flye motion mixed with push ups off the handles too 6x10 per exercise
-Rustys 5 setsx10reps going up each set and ending with 45s(good weight for my left shoulder with this motion, right arm is still on vacation)
-lying face down rear delts on floor. did not touch the gorund with them so basically I was flapping but squeezing each rep at the top.

Saturday
-Raw camberedbar box squats up to 415x3x3 rounds.
-Raw sumo 405x3x5 sets
-Blast Spud strap ab swings 4x8

Saturday Squat

2010-11-08T06:37:00.000-08:00

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.

Way behind..

2010-11-04T04:07:00.000-07:00

11/4/2010 5:52:41 AM -
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Wednesday
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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 -
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Monday
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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 -
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Saturday
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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 -
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Wednesday
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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
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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
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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 -
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Thursday of the 100
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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
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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 -
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Monday
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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 -
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Saturday
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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 -
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Thursday and the Beheading of the Angry Troll
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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 -
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Monday
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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 -
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Saturday
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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 -
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Wednesday
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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 -
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Monday
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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 -
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Wednesday and Thursday
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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

Training and other wise

2010-09-21T04:36:00.000-07:00

9/21/2010 6:23:21 AM -
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Monday
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Friday 10 laps sled, saturday 3 laps prowler with 35lb per arm then 5 laps sled with 5 plate for 1 lap,4plates for 1 lap,3 plates for 1 lap, 2 plates for 1 lap, 2 plates backwards the 1 mile run,sunday 2 hours stepmill, monday 10 laps sled, tuesday 1 hour stepmill

Monday
-dumbells row x10 per arm with 40lb,65lb,80lb,100lb,125lb
-flat dumbell presses x8 25lb,40lb,55lb,70lb,80lb,95lb
no slingshot this time

-assisted dips with about 20lbs off 4x10
-lying triceps extensions with chain 3x15 per arm

9/16/2010 7:13:03 PM -
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Thursday Training
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Wednesday 11 laps sled, thursday 1 our stepmill

Thursday
-Since I missed last night lower so made up today
-deads 315,3,2 405,3,2 495x1x3sets, 405x1x10 singles with 15 seconds rest alternating sumo and close
-rev hypers 4x15
-behind the neck push press with barx5x2 sets, 20lbx5x2(just wanted to see what the shoulder would do with a push press. Felt decent)
reverse lunges with Bw while holding bar at ext in the rack 4x8 per leg.

the 500 was heavier then I thought it be but then I remembered I hadn't really done them in 6 or 8 weeks. did feel good to pull again though.

9/14/2010 9:45:48 AM -
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Tuesday and NGBB meet Saturday
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Monday 1 hour sled 9 laps, Tuesday 1 hour stepmill(the stepmill and stepper is reading time and for a long time I have been reading Biochemical, Physiological & Molecular Aspects of Human Nutrition. by Martha Stipanuk. Well I am hundred pages from the finish. This is the first text book I have read cover to cover,ever(not even close to reading one in college). I know what's the big deal, nothing really just something I told myself that i would do)

Moved MOnday training to Tuesday
-did hanging abs and standing lat pulls to chest for 4 roundsx8(abs) and x20 on the pulls
-did mini overhead pullovers and pullaparts for 4 rounds x20 each
-stability ball kb press x 10 per set with 12g,16kg,20kg,24kg,28kg,32g,40kg, 48kgx5 reps. Did not use the sling shot this time so not bad. Did shrugs for 10 rep each weight right after presses

I did no cardio Saturday or Sunday. I thought I would get some on Sunday, but I woke up late after we drove back saturday night from the meet but after doing a few things at each store it was 1pm and I promised the wifey we would go watch Resident Evil. Not bad. Better then 2 but not as good as 1 or 3.

The meet was good. John Grove always puts on a great meet. It was held in a newly renovated mma gym that used to be a regular fitness joint in Hiram,Georgia. Hirmam is on the alabama side of Atlanta. As in all of Atlanta there are shops everywhere and malls and you name it. The only difference was Hiram is total backass and Walmart for the population. But there they were out everywhere supporting the town. For example we went ot Roadhouse to eat after weigh ins. We pull up and there is this expedition jacked up monster suv there, windows tinted(i mean my chest comes up to the bottom of the door. They park and we park and I am expecting badasses to get out, but instead this scrawny family gets out of all less then 5 ft tall-really the dude might have been a buck 30 or 40 soakin wet and hobbit size all of them. I am thinkin really...

Oh, before that to start off, old dude argues with the hotel desk clerk. There was a blue grass feistival in town and old dude loves him blue grass-he is from KY too. the desk clerk is this 120lb black guy who starts talking about it being a great festival and old dude blurts out.."what do you know about blue grass? 120lb dude says he loves blue grass and is from west virgina so I am thinking wow this is akward with old dude calling him out on blue grass but it simmers down quick and we go off to dinner.

The next day we go to the meet. The old dudes have a allright day. Neither are happy but for Rick who just had open heart bypass surgery again less then 6 months ago, just competing is a major accomplishment. Old dude goes and gets a traditional post meet fifth of Captain Morgan. This is a tradition where somebody gets f'up. It was not me or Mike this time. I had a good buzz and MIke only had alittle because he had to drive home but Old Dude he was hammered before we got out of Atlanta. We stop for food and gas and Old dude puts his shoes on backwards to start so we get on him about that. I am a wide open on the eating and pick up a armful of chips and water, etc. They both ask what's in the bag? My only response was its a big bag of stuff! I felt like Chris Farley in the SNL skit where they are cheerleaders and Farley is eatin fries while spade and sandler are telling her she shouldn't eat them because she will get fat and farley's response was,"LEAVE ME ALONE I AM STARVING!!!, as I run off to the car with my bag of grub. I pretty much ate for about a hour straight. As a side bar, when I got home I had half a plate of omelot and sausage and then 5 or 6 Little Debbie cakes!!
AWESOME!!

Getting back to the ride home, I guess the combo of the meet, maybe his medication and oh yeah about 2/3 of a fifth of capt' morgan the old dude was ranting and raving then he would pass out then wake up and start again. But he must have forgotten his FLOMAX 'cause we had to stop a few times. At the rest area I went around back as the front doors were locked and old dude stumbled around the building never finding the door so he found a bush I guess. Glad there were no cameras!! 10 minutes later we are pullin' off the road with him sayin', "MIKE I HAVE TO PEE!" He gets out in his socks, it's dark and we wait..we wait..we wait..He is swaying back and forth in the wind. Mike yells, you ok? Yeah I am peein'!!! We are sitting there for at least 10minutes maybe longer and he finally gets back in. Mike asks him, well did you pee? NO, I still have to pee!! So we roll on back to the gym and Mike drops me off.

Mike gets to his house and is not going to let Old Dude drive home. He tells us that Rick was in the bathroom at his house for at least 10 or 15 more minutes!!! So Old Dude argues that he is fine to drive(as we all do) but Mike and his wife take him home where he says, Yeah you were right, I shouldn't have drove home. THen Old Dude gets in his car and pulls the Beamer into the garage. MIke and Amanda promptly "got the hell out of there" as Mike put before Old Dudes wife came out and tore them all up!!

9/10/2010 8:39:58 AM -
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Thursday
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Tuesday 1 hour stepmill, Wednesday 8 laps sled, Thursday 1 hour stepmill, Friday laps sled 9 forward, 1 backward

Thursday
-Long ab straps pulldowns 5x20
-2 laps with prowler.

Nothing great I know. Lots of things going on and yesterday was our training for our new inventory management and pos system. By the time we got done, 2 laps with the prowler was all i in me.

Heading to Georgia with the Old Dudes for Groves meet there. GOnna help them out like a good boy scout would do for the elderly.

9/6/2010 9:54:47 AM -
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MOnday
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friday no cardio, Saturday 10laps and ran a mile, Sunday alternated 2 laps drag and 1 lap run for 5 rounds, MOnday 1 hour stepmill

Saturday was moving equipment out of storage again. This is also where we keep the kettlebells for sale. Of course, the machines were behind the kettlebells so I spent 40 minutes moving them which meant alot of farmers walks and kettlebell stone lifting. The platforms kept changing in height until it was almost over my head.

Monday Labor day circuit
-took new spud handles and did barbell row with that and 70lb chain per side and 100lb for 8 reps per
-rear delt strap using band slipknoted at bottom of bench for 10 reps
-push ups off straps for 10 reps
4rounds

-tate smith machine pushups with monster mini around back for 15 reps(4 positions for 60reps per set)
-chain concentration curlsx8 per arm
-used new handles with purpleband doubled over rack for 10 reps per set
-4 rounds

-used nebula leg press for seated shoulder presses sitting where your upper back usually goes the pressing the platform for 8 reps per set
-chain front raises for 8 reps per arm
3 rounds.

about 45 mins with minimal rest. the gym is closing early today so there won't be anyone to train with so i decided to get alittle work in.

9/3/2010 12:04:42 PM -
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Thursday
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Tuesday 60 mins stepmill, wednesday am 60 mins stepmill, Wednesday pm 60 mins sled

Thursday
-10 sets of pulldowns
-Mixed up dumbell presses and rolling triceps into one exercise. Started with 15lb, 20lb, 25lb, 30lb, 40lb,,45lb,50lb.
-Slingshot regular dumbell presses 65lbx10,85lbx6, 100lbx6
-One arm baebell highpull with 100lbx3x3
- double kb snatchs 12kg, 16kg,20kg,24x 8 reps per set.

As I mentioned in the last log, I got some good numbers bp and cholesteral wise. My doc did a ekg to check things out and found a blip on it he did not like so to check it out he sent me to a cariologist where he did another ekg and told me one of my three main wires as I call them that had a slight miss in it. There are three pathways for redunacy for maintaining heart beating electrical wise. Apparently, .08 of the population have this. He said I may have to have a pace maker in my 80s or later. But to make sure I had to have a nuclear stress test and echo cardiograph on Thursday.

It was a strange feeling walking into this place and knowing you are the youngest person there. If felt like a graveyard. Most of the staff had a look on their face like what are you doing here? Anyhow, they shoot you with the dye then take pics, then you get your stress test where they shoot more dye into you. it took about 15 minutes of me being shirtless and having 10 or so wires hanging off me. I asked her if I was the youngest and she told me she had 20 somethings who couldnt do 5 minutes along with much older people who couldn't do 3 minutes. That really didn't comfort me at all so i just pounded away on the treadmill until it got to where I wa jogging about 1/2 speed before my heart got to where it need to be, then off for more pics. then I had to wait 3 hours and come back for the final pics and see the doc.

Perfectly normal was the call so I went back to the gym and trained for a bit and helped Dale and the guys squat. I wore my five finger vibram toe shoes to do the test in. i was surprised no one in the office had seen them before. I figured some of them would be in good shape or trained some after seeing the walking dead all day but I guess not. I would say it was a waste of time for me but I am glad I know now and I am sure it will cost a grand all said and done. I did not fully understand the process before, meaning I knew about it but I did not know it like I do now. Each time it adds another piece to the puzzle for me.And so the creepiness ends..

Spud

Monday and last week

2010-08-31T10:25:00.000-07:00

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

2010-08-24T04:58:00.001-07:00

8/24/2010 6:49:05 AM -
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Monday
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Saturday 20 laps with 1 plate and half, Sunday 2 hours stemill, Monday 75 mins sled 8 lap forward, 1 lap backwards, Tue 60mins stepmill

Monday
-Side raise worked up t0 30lbx10 starting with 15lb
-Pushdowns 5x20
-rear delt single cable raise 5x10 per arm
-pec dec 5x10 finished with stack.
-bench barx10x2,100lbx10x2,135x8x2,185x3x2,225x3,put slingshot on for 275x3,315x1

Pleased with the ability to get back to 225 for 3 reps. could have done alittle more but probablly not the best idea right now. the 275 and 315 were what i was really after.

Wednesday

2010-08-23T10:38:00.000-07:00

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

Sorry, back to the logs.

2010-08-17T04:45:00.000-07:00

8/17/2010 6:16:20 AM -
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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.

--------------------------------------------------------------------------------

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

Getting regualr agan on training.

2010-07-29T05:19:00.000-07:00

7/29/2010 7:07:23 AM -
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Wednesday and Thursday
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Tuesday no cardio went to sc coachs conference, wed made up for missing tues with 1 hour 45 mins stepper and stepmill, Thursday 50 mins stepmill

Wednesday night. Really wasn't feeling it but when I got to the gym and had a few laughs and got the blood moving some I did some pulls and box squats.
-pulls 2 setsx3 with 135, 225, 315, 405, 455x1
-squats same cambered bar 145, 235,325x4x2 sets each.

Thursday
-super setted
-hanging abs and standing machine neutral grip pulldowns 3x10
-pushdownsx50reps with same machine pulldowns for 4 rounds
-Took gray bands and layed them over smith machine bar set at chest level. Then did pushups off the band for 3 sets of 8 with standing overhead military press with just the bar for 3, 4 and 5 rep
-Seated work with stick. simulated pull aparts by sliding the hands from a front raise postion to arms length and back 3x 8 reps.
-THen did some modified bradford presses with the stick where I kept my arms all the way out and just did the reps up and over this way 8 per sidex3 sets.

7/26/2010 10:11:11 AM -
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Monday
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Thursday 55mins stepmill, Friday 8 laps I think maybe 10 sled, Saturday no cardio, Sunday 1 hour stepmill and 7 laps sled(6 forward and backward just to get the time in)Monday 55mins stepper.

Monday Am work
-back circuit with standing low row, lat assassin pulldowns and chain rows for 6 rounds x10 reps except the rows were 20reps
-barbell presses x20reps with 15lb flyesx10 reps. bar, bar plus 10lb, bar plus 20lb, bar plus mini doubled up and no weight

Sunday was wide open with all kinds of craziness and strange things. i had a 1pm meeting so I needed to get my 2 hours of cardio in, pay all the bills for the week at each store and then be at the meeting.

well I get the hour in on the stepmill and the wife calls and has a flat tire. We just had to replace one last week where she clipped a curb and tore a hole in the side of tire, now the back one has a giant screw in it that has finally opened up and it has to be replaced too. My day is set so I fly off the handle at her and there was no need for this I just let it go as the whole rest of the day played out in my head with a final thought of how am I going to make the meeting. She says she has stuff to do and we can take care of it later so i can finish the cardio and do bills.

The next thing is a customer wants to get the BOGO we have going on this Sunday but we don't have any freakin bogo to sell! My afternoon kid, not Dale, sold it all on SATURDAY instead of SUNDAY like the flyer HE PUT UP says. I have to run over to the other store and get more for the sale at the gym so my plan is not going at all but it is going. I get the product, pay bills and move on to the next store Forest Drive and pay bills where the wife is hanging out. Well instead of waiting on me, she ahs called roadside which is free as I flew off the handle till she told me that and is waiting for Goodyear to call saying the tire is fixed. Goodyear is a couple of blocks from the store.

I can now run back to the gym and take care of everything there which leaves me about 20 minutes to make the meeting. The meeting takes 2 hours but it is good and I feel like progress is going in the right direction and I made my point.

With all the blown out fuses for the day, I slept really well. Just have to get it done no matter what gets thown at you sometimes. No choice if you want it.

loggin'

2010-07-22T05:21:00.000-07:00

7/22/2010 7:06:05 AM -
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Wednesday
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wed 1 hr 20mis, thur 50 mins stepmill

Wednesday
-Bodymasters squat machine 8 setsx8 reps going up each set.
-One leg hack squat with orange band assistance. 4 sets x 5 reps per leg
-reverse lunges 3x10
-reverse hypers 1x50
-2 minute hold with bar on back x3 sets working my hands in each set. (shoulder rehab work and to get use to a straight bar again on my back.

7/20/2010 12:34:35 PM -
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Monday
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Monday 55mins stairmaster, Tuesday 55 stepmill

Monday
-band pull aparts 4x15
-dumbell pull overs 15lb, 20lb, 35lb two hand, then single arm with 12lb for 8x3sets
-standing pulldowns 4x20
-dumbell rolling tricep 15, 20, 25lbx10 per set, 35lb flat dumbell pressed mixed up 45 degree and 90degree elbows x10 per set.

7/18/2010 2:56:47 PM -
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Saturday
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Wed adn thurs, 55mins stepmill. sunday 2 hours stepmill

Lost the ac at the house on wed so had to go take care of that.

-Saturday-2o laps with sled with 2 plates
-some pulls 225x8x2, 315x6, 405x3, did the no belt thing
-Lots of presses with just the bar, I think 6x20, maybe more
-rehab work with mini. overhead swings clockwise and counter clock wise.

7/13/2010 7:39:16 AM -
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Sunday and Monday
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Sunday 1hr 53 mins step mill, MOn and Tues 55 mins stepmill

Sunday rehab
-Layed on my side and used a 4kg kb to do various raise and full arm rotation. Then figured out the band would be better so I go a broken one, layed on my side. Then hooked the band in my right hand. Using the left arm and keeping it straight and starting overhead, I did rotations clockwise for 3 rounds then counter clockwise for 5 rounds time 6 or 7 sets.
-Took the mini then and tied it to my left foot and did overhead extensions while walking around the builing. This was tougher then I thought and included some of the best poop faces I have ever produced.(a poop face is when exert too much and you get that tight neck and red face from the uncomfortableness)
-Both clearly helped out and I was able to reach up with less binding and easier full extension

7/10/2010 11:27:12 AM -
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Saturday Haul
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No cardio Friday

Saturday loaded plate and a quarter on the sled and rolled for 25 laps non stop. No rhyme or reason, just wanted to do it. Around lap 18 I started fading and it was just zombie walking at that point. 2 hours and 40mins or 6mins 40 sec a lap average. Must have been 5 minutes per early on because I know that last one took about 9 or 10 minutes per.

Well it's not a month this time, so alittle better. My laptop apparently does not like the blogspot and just flat out refuses to go there.So I have to use my computer on the side..

Spud

Blamin' my no loggin on the computer again

2010-07-08T13:32:00.000-07:00

Sorry for not logging here in quite awhile. I am using my old laptop as it is letting me post my training and blog. For some reason, my newer one sucks and I am ready to take it out and beat it down as in the movie, OFFICE SPACE. I may have to break down and get another one but I will keep old reliable here just in case.

7/8/2010 1:37:08 PM -
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Wednesday and upper kb truck unloading training.
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Tue and Thurs stepmill 55 mins, wed crazy asian was on the stepmill so sled it was 8 laps with 2 plates(1 hour)

Wednesday
-squatted for the first time with the safet bar since surgery, nothing great just close stance for some reps stuff6 sets of 8 working up to 235 then 235x20
-double kb swings for sets of starting with 12s and going up to 28kg.

Thursday the new shipment of kbs showed up finally so Dale and I humped it unloading 7 crates of them at the storage unit. upright row would be the theme. we moved 15k in a hour so good cardio.

7/5/2010 12:22:04 PM -
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Saturday and Monday
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No cardio Friday, Monday 55mins stepmill

Saturday 15 laps with 4 laps/4 plates, 3plates/5laps, 2 plates/6laps
This was harder then the 20 laps with 2 plates. I briefly entertained 1 plate for 7 laps to finish ealry on but that ended by the time I gotto the 2 plates
-Upper stuff, did some assisted dip machine for 4x8, very slow lowering and normal up.
-close stance deads on 100lb plate 3x5 with 315
-did alot of reaching overhead exercises for 10 minutes

Sunday 126minutes on the stepmill. The goal was 90 miutes but that was not hard so I added in another 30 minutes. I got to the two hour mark and realized it was 9.5 miles so I went another 6 minutes faster then the whole 2 hours to get in the 10 miles. I know not right in the head.

Monday am training
-supersetted barbell curls at 10 reps with orange band pushdown at 20 reps for 10 rounds
-plate press for 50 reps x4 rounds supersetted with neutral(palms facing each other)rows for sets of 10 repsx5 rounds
-10lb side raise x50 reps x 4 rounds supersetted with rope pulldowns where I extended the arms up over my head then pulled back down to do the ab portion.
-on the side raises, I worked on shooting the dumbbells outward and away from to limit the prime movers(delts,upperback, arms, etc) from kicking in as much. I worked on keeping the sholder level with the other shoulder.

/1/2010 11:16:54 AM -
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Thursday
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Wed 50 mins and Thur 55 mins stepmill

No training Wednesday. Did some work stuff at the store while it was quiet.

Thursday
-Stick raise for 20 reps reaching at top limiting the pushup from the opposite arm(the stick driver)
-Supered with ab wheel did a 3 sets regular then 3 mix of regular and pauses on floor full extended.
-Eccentric lowering from overhead position. Then added in lowering with pressing from 90 degrees 4 setsx15 reps
-slight incline lockouts in smith machine. 5 sets of 10
-25lb plate raise with slowed lowering phase 4x10
-ran out of time but the pressing felt ok. long way to go but worked up to 140lb so alittle better.

6/29/2010 9:45:57 AM -
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Monday

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MOn and tues both 50 mins on the stepmill.

Sunday
-1 hour stepmill with 40lb vest on, then took the vest off for another 20 mins. Zombie the rest of the day.

Monday
am

-Did some am work of hanging ab for 3 setx10, feet over head so that is a improvment. Last time it was hard to hold myself in and just do knees to the chest.
-45lb bench press 4 sets of 5, 10 to 15 sec eccentric tempo,3 sec up.
-In between sets. I would slide down so my chin was under the bar, then with open hands fingers to the ceiling, I would do dumbell presses with my arms only keeping tight movement around the bar. the purpose was just to focus and work on motor control for my left shoulder.

pm
-mini pull apart more like what my shoulder go way up before i could find a base to pull off of. After the first set i focused each rep on keeping my shoulder level and trying to limit compensation. It worked some.
-100lb barbell rows. These looked straight so I didn't have to focus much
-Our back raise has handles that extend out to hold yourself up and for dismount on the back raise. I used them to hold myself up in a locked dip position with my knees bent for 3 sets of 5 holds at 10 seconds each.
-Then I stood on the lower beam of a power rack. Since my arm does not like manual much and trys to bind up when I reac overhead, I used the sling it up method.I just threw it up there(works great like that). then I slowly lowered it with control until it would bind up, then slow it down in this area, then try to press it up. It took a minute or two but after a few sets of say 8 or 10 I was able to stop it and press back up for reps.
-then since I am able to snatch kbs(because it is ballistic and automatic) I did 6 or 8 sets of 8kg snathches of 10 reps left, tnen same on right so it would not get lonely and pout with atrophy. Towards the end, I was able to use the 16kg for 10 reps for 2 sets.

6/26/2010 2:11:25 PM -
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Saturday
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No cardio friday. I made a deal with the wife. I would take Fridays off from everything and just write articles at the house which I have neglected for years now and she would work the store on Fridays. Got two done so far in the last two weeks. I am a slow writer but I figured out why that is. If you don't write on a regular basis then that is what you get-slow. Simple I know, but no matter what anyone says, it is all simple and things only happen one at a time.

Saturday training 12 laps with the prowler,about 40lbs on it.

Was smashed after this and the guys needed alittle help so I helped some with gear work.

6/24/2010 7:19:46 AM -
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Wed And thur
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THursday morning 45mins cardio

Wed-
-2 laps with 25lb a arm on the prowler
-1 lap with 4lb med ball repeating various bouncing drill, 1 lap with 8lb med ball same but worked on carrying the ball like in real basketball.
-8lb free throws with left hand leading 3x20lb

THur
-a regualr training session
-standing machine pulldowns 5x10
-one arm seated row moving at 3 to 4 tempo on left, 10 reps regular right mixed with long ab strap pulldowns.
-incline pushup with 4 to 5 tempo both ways for 5 reps a set mixed with rope pushdowns
at 20 a set for 4 rounds
-supinatind standing curls mixed with concnetration curls 4 rounds
-swings and snatches with 8kgx8repsx4 rounds same with 12kgx8x2 sets

6/23/2010 9:29:15 AM -
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MOnday
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MOn, Tues, Wed 45 mins stepmill

MOnday Rehab and other fun stuff
-Last post I mentioned that my shoulder was starting to respond but I was not sure why and was alittle confused at wht all of sudden it was working. I forgot about last Thursday with bouncing the med ball out side while walking around the building-so duh, there maybe part of the answer.

So I repeated it for 3 laps this time bouncing out for one lap, bouncing as high as possible and reachinh up for it, and palming the palming the ball while bouncing it.

I then shot free throws against the wall with it left handed but used the right as support. 3x50reps

To finish and I had been wanting to do ths for awhile is run up the big hill beside the park. So I did 5 sprints at half and 3/4 speed up the hill.

During this suck ass phase I am going to drop to 220lb till the shoulder gets up to a decent level. So, I will be experimenting with some conditioning and light training. Not fun for me as the guys are starting to dig in training wise and prep for the IPA in NOvmember. I have been videoing some of the rehab work and have it up on our spud inc facebook. I will get it you tubed so I can putit up here as well.

6/20/2010 4:36:03 PM -
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Thermal Saturday and Sunday
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Had to work the store again this sat so I decided to do ALOT of sleding. Loaded up a couple plates and did 20 laps straight no stops or breaks. 2hrs 20 minutes. Did rehab reps while I was doing the sled. Must have done something to activate some non firing issues with my shoulder, I was able to pick it up much easier and higher then before. Absolutley baffles me when things start working again. One second it won't do anything, the next it works much better. Never seem to make the progress while you are beating it with rep, rom,passive work-anything and everything. Crazy.

All day my face and body were on fire. I was still sweating a few hours later while watching the ATeam which was a fun movie.

Sunday 90 minutes on the stepmill. Sweated through 2 shirts after I was done.

6/18/2010 3:47:09 PM -
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Thursday
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Friday no cardio

Thursday
-Came back to the gym and did alot of work outside with the sleds. My first impulse was to do 3 laps with the prowler but this kid was already using it and by the looks of it, it had been quite a awhile since he used it. So alittle aggraveted, i had to back up and punt. Started with

-one lap boucing 4lb med ball as high as I could and he was still only half way there. I holler back at him to leave it out thinking maybe he will be back by then
-I break out the sled and do 2 lap of static work and if really hurts,one lap goes by and he is alittle closer but still a third of the way out. I go around again and he is on the back stretch but at least 5 minutes out so I add in the third lap of static work. My shoulder is screaming by now but at least when i get around the prowler is there.
-to finish I add in two laps with the the ortho shoe prowler.
I come in and do some stretching and hang ing out when my 530 guy comes in that I totally forgot about to train. I inform him that I am going to punish him for the hour without even thinking about what i said, more like fu up Chuck. He enjoys it so he gets his beating.

6/17/2010 5:09:11 AM -
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Wednesday
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MOnday, Tuesday, Wednesday and THursday 30 mins stepmill and stepper

Wednesday
-6 laps sled, all forward. This was alittle tough with the heat.
-Rehab-one lap bouncing a small 4lb med ball trying to catch it a high above my head as possible. 200 to 300 bounces per arm
-Also shot the ball against the wall with left hand like a free throw. 50 reps I think

6/15/2010 9:29:00 AM -
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Thursday, Saturday and Monday
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THur 30min stepmill, Friday no cardio

THursday
-three laps with prowler no weight. With the 1 inch steel added for pads, the weight is almost 50lbs.

Saturday
-15 laps with the sled
-three more laps with prowler no weight
-rehab work

Sunday
-8 laps sled
-Break
-4 laps modified upper rehab work.
-ran the hill again. zig zag again. 10 to 12 10yard sprint up hill then back down over a 120 to 150yards for 3 rounds

Monday
-one lap prowler, one lap with 6lb ball holding in a overhaead press position, one lap prowler

Spud

Rrehab and Conditoning.

2010-06-15T07:38:00.000-07:00

6/9/2010 9:25:23 AM6/15/2010 9:29:00 AM -
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Thursday, Saturday and Monday
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THur 30min stepmill, Friday no cardio

THursday
-three laps with prowler no weight. With the 1 inch steel added for pads, the weight is almost 50lbs.

Saturday
-15 laps with the sled
-three more laps with prowler no weight
-rehab work

Sunday
-8 laps sled
-Break
-4 laps modified upper rehab work.
-ran the hill again. zig zag again. 10 to 12 10yard sprint up hill then back down over a 120 to 150yards for 3 rounds

Monday
-one lap prowler, one lap with 6lb ball holding in a overhaead press position, one lap prowler

-
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Wednesday
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Wed 30 mins stepper

Training
-hanging abs(sort of)just wanted to add alittle pressure to the cuff and shoulder in that particular position(arms up in the 90 degrees) to create some firing and neural connecting. THey ended up being small knee ups istead of the usual feet straight and up to the hands 3x8
-took blue bands and crossed them up one over each shoulder and looped under the feet(sort of a front regualr squat 3x12
-cossack using stump straps to hold onto 3x20per side
-GOt this really bright idea to run 3/4 speed spirnts on same said hill from sunday. Plan was 75 to 100yard then walk and recover 50 to 75 yards. Did the first three good, on the fourth I felt good so I picke up the speed and was trucking good when my hammy locked up and ended my fun.
- stretching to loosen it and roller work. still knotted.

6/8/2010 7:02:36 AM -
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Monday
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MOnday, Tuesday 30 mins each stepmill

MOnday
-Lots of Seatred rows light
-ONe arm db press 3lb on left, worked up on right to 60lb x 20 reps
-flyes 2x20
-chops with band in tall kneeling position4x20 per side.
-half kneeling 5 per side.Bottoom portion of turkish get up where you almost come up out of the lunge. worked here with arm in strap for ROM and to keep the bicep and tendon from locking down too hard.

6/7/2010 11:13:21 AM -
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LAst week
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cardio wise
45mins sunday, 30mins the rest of the week on the stepmill through saturday

This past week was not a great week for anything. A client of mine passed on tuesday from complications after another heart attack. He suffered from many ailments like jiont delbilatating rheumotoid arthritis(he was suppose to be in a wheelchair from age 16), 3 ro 4 hear attack with bypass in the early 80s, numerous stints(9 I think)and alot of other issues. I trained him off and on for a number of years until the pain issues were too much. He was a good dude and a solid man through and through. No matter how bad he felt, he did not complain about the cards he was dealt. He just did what he had too.

Compounding to theweek, we had the state bodybuilding show on Saturday after the memorial on Friday.

Wednesday I lunged with 40lb of vest stopping every 1/4 of a lap to do 50BW squats. Was tore up till Sunday.

THursday-sled drag 6 laps. slow and tired from Wed.

Sunday-3 laps with the wheelbarrow(2 forwards, 1 backwards)
-there is a long hill beside the gym about 10 to 15 yards high and 110 to 120 yards long. I got the bright idea to esssentially zig zag the hill sprinting up and jgging down looping along the way. It amounted to 12 small sprints. This was sort of fun and when I got done, I was thinking of ways to make it more horrible like 5 passes or put a weight vest on and make 3 passes.

I just listened to the Talent Code. Very interesting book and now Talent is Overrated. I also have the Innovator's Dilema in the lineup while reading Repositioning. They all say the same thing essentially. What you focus on and how much you focus is what determines your level of success in ANYTHING

Spud

Posts of Yawn

2010-06-02T14:16:00.000-07:00

5/31/2010 11:30:04 AM -
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Sat training
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Saturday 11laps, sunday 10laps sled drag, monday 30 mins stepmillSaturday-did alot of rehab work.tall knelling with bands, half kneeling windmill stretch, etc. -broke out the cartoon dumblell as I call it. Basically its a texas powerbar the size of a dumbell. I always wanted one I could load alot of olympic plates on and that is what we got. It weighs 28lb by itself and we loaded all together in 25lbs one day 525lbs. So basically I did some one arm dumbell deadlifts-75x4, 125x4,175x4, 225x3,275x2,325x1-did one kb front squats and swings 3x10 on squats, 3x20 swings. Saturday I turned 42 and had alot of cake and ice cream after the training. Sunday I figured what the hell, its a holiday weekend so we had pizza(i got a medium instead of a large as usual which is highly unusual) I went to pick it up and the place had a giant jug of water with a beer twist off cap in the bottle saying, "25cents in the cap gets a free beer" I say why no while I wait on the pizza. I drop the quarter in and watch it go. I didn't expect much but to my surpirse I landed the quarter on the rim of the bottle cap, yea on the rim. I tell them that should be worth a beer. The whole bar agrees and I pound a unexpected Bud with my diet coke to go. I took a pic but my phone takes terrible pics but you can see it if you look close.

5/28/2010 11:40:13 AM -
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Sled Drag
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Wed thur and friday were 30 mins am

Wed night and Thur night I did some sled dragging. Wed 7 laps, thur midafternoon 5laps. I went the opposite way both days and it still seems alot harder but it makes me lead with my left leg and hip and this is a uncomfortable thing for me which may help explain some of the left side injury proness I have had over the past 3 or 4 years.

Rehab wise I am pushing hard with the pulley and indian club work. Took a few things from FMS(func Movement Screening) and add them in too. Mostly tall kneeling and half kneeling work with some chop lift.I will video some of this and put it up. Afterwards I had deep tissue work done. MY brain was fried after this.

I know its boring stuff but you may never know when you may need some of this information. My suffering is your gain.

5/25/2010 2:15:37 PM -
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the goin ons..
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Pretty much did the usualy cardio fri, sat, sun off, mon, tues,wed at 30 mins per and back at it today(Tuesday)

-I continue to do the daily rehab of about 30mins, agressively of course ,adding in some assistence work the last week.

We had the Palmetto Cup BB show the 15th of May where we set up a booth and sell drinks, bars, etc. This is fun as I watch the pure suffering that is bodybuilding. early on I see the suffers come infor prejudging and without thinking I am singing, "I'm goin Hungry" from vedder/cornell early 90s collabertion Hunger Strike(I think that is the name) Dale is laughin as I find it amusing. I didn't think it was loud but the wife is yelling, FILTER! This is my cue that what I am saying is totally inappropriate. I later think that I should have played this song for my BB show. that would have been perfect.

Then the following week we went back to MInnesota for the kettlebell/functional movement seminar from Wed to SUnday. At first, I did not want to go but this was 90% lecture and lab and only alittle kb even though I could not do any kb anyhow with the broke wing(shoulder)Very glad I went, Gray Cook and Brent Jones did most of the presenting. Lots of great info and always fun-top notch.They had a 100 people in attendence. Saturday night is dinner night for everyone. This is extra drinking night with most of the night with the wife yelling..FILTER. I always say that I did not say it that loud but apparently THat is not true-its is usually about boobs about to pop out, dudes in kilts or that some of the people there looked dead like vampires. One of the main people there always looks mad as hell to be there. I told the wife that if I was that painfully thin and pale I would be pissed too. I think personally that the person was mad because they were denying themselves all the time...I'm going Hungryy....

Glad to be home and play catch up all day with work.

Will get some training in later this week. Maybe not great stuff but training not the less.

SPUd

Training till now.

2010-05-17T08:55:00.000-07:00

5/14/2010 11:43:09 AM -
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mon, wed, thur
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tues, wed, thur, fri 30 mins step mill

-rehab 20 to 30 mins daily rotating a number of different passive and light active work(it's alittle early but i am insane)we went and watched iron man 2 last weekend and the scene towards the end where gweneth is decribing dowey's ironman character where she says you are complusive(the wife goes that is you), self destructive(oh two out of three, she says) and narcisstic(i am living with ironman she says)

mon and thur one arm work is jsut varying exercise of 20 to 50 reps
-back
-arms
-sjoulders
-chest
-ab work
-nothing special or cool just one side pump up. i stayed turned to the right in the mirror so i don't have to see my shinking salamander left side.

wed
-one leg hack x 100 per leg
-5 sets of 50 bw squats
-i thought this was just goof stuff till the next day when i was actually sore.

5/9/2010 10:22:28 AM -
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wed, thur and sat
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got back on the step mill with the arm sling for the first time sat and sun for 45 mins each. sat was tough even at a low level. sunday i was able to read a book so it was slightly easier.

wed
-30 mins shoulder rehab
-leg press close stance 6 or 7 sets of 15 reps per set
-sissy squat 4x20
-light one arm swings

thurs
-one arm assisted pull up. 5x10
-one arm overhead ext with one arm pushdowns 4x15 per exercise
-one arm kb press wtih 16 for 4x20
-abs on stability ball 4x10
-one arm cable curls
-sled drag for 8 laps

saturday-
-4x20 leg ext.
-4x20 seated leg curl
-4x20 outties
-8x8 hack squat
-swing,clean,one arm squatx10 perx3 rounds

5/5/2010 10:40:08 AM -
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staples out and alittle training
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still hitting the cardio 30 per day during the week and 45 to 1 hour on the weekend

doc took the staples out monday and green lighted me to a extent on passive rehab with the stick and pulley type work. i had dale get with the strap guys and make me a 10 foot strap with a loop for my hand sewn on each end. i am putting it over my cable crossover and doing passive work this way. about 30 mins per day. probablly 60 to 70% rom. the doc asked me if he needed to send me to rehab. i tell him not unless you know a pt that is really good cause i am way ahead of the curve. he laughs and tells me to have 90% in a month. i tell him that will be a breeze. hus reply is i know, just not too fast.

monday night i did some high rep work with the upper cable for the good side

-curls
-pulls to chest-
-one arm ab pulldowns
-monster band overhead ext

will figure some easy leg stuff wed

4/30/2010 9:52:28 AM -
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cardio update
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just 30 mins of treadmill per day since sunday.

passive rehab for about 20 mins per day so far. gonna step it up next week after the staples come out and the doc takes a look at it.

Spud

surgery results

2010-04-26T08:31:00.000-07:00

4/26/2010 9:16:33 AM -
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Surgery results
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Surgery was thursday am and went well as could be. As i expected, artho turned into slice open as he got in there and saw the mess i created. i dont half ass when i injure myself you know as this was very good,not as good as the quad but excellent results. the labrum was flappin in one spot so he cut it away and cleaned it up. he reparied another part of the labrum and attached it to the partily torn bicep tendon. the rotators were shredded and could not be repaired at all. in the picture showing the rotator shredded and knubbed like angel hair pasta he wrote on the pic,"rotator stump". a funny footnote to that was my drugged up comment when the wife told me,in recovery, after was me yelling at the top of my lungs,"tell that midget bastard to get on a stool, yank the shit out of it and screw it down." i said a few more choice spud lines but they are not sayable here. needless to say i have no idea what i said under the truth serum.

i stayed doped up on demeral at full dose for thur and friday. friday i was somewhat cognizant and actually texted a couple of times. not sure what was really said there either. got a sponge bath saturday as i stunk like hospital, dead flesh and rotten old man. the water bounced off and evaporated on contact. i had the wife move it some to start the process, about 15 to 20 mins passive work. sunday we peeled off the bandage and sealed it up for a decent shower and more movement. this was after some cardio(just slow treadmill) of 30 mins. it kinda just floated by so i knew the dope was still in me even though i dropped it to a half dose on saturday and stopped it saturday night. i paid bills at all three locations. dont really remember this either except for the scribbles in the check book.

the zipper is only about 3 or 4 inches long with two artho holes on each side.

monday am alittle more cardio that i can remember this time and 30 mins of movement in all directions. so minimal pain thus far which means a few more days of torture usually. since there was no rotator repair, recovery maybe alittle lighter but i am not expecting it all. the doc seems to think i will get most of my strength back after he tells the wife i will have to do somethings different. time will tell.

4/21/2010 10:02:32 AM -
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Wednesday
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Wednesday 30 mins stepmill

Wednesday am shortty
-squats and deads circuit 315 on eachx3 reps perx10 rounds. 1 minute rest per round
-reverse hyper 3x20,1x50
-55lb sandbag swings 1x50

just something to get in before the surgery tomm at 730am. can't eat too late tonight so i figured i would hit this so i can enjoy a decent meal as tomm and friday will be high day all day with little food consumption. Working on my rehab plan already and some strap product to use while I am rehabing.

Spud

Training since april 9th

2010-04-20T09:54:00.000-07:00

4/20/2010 9:47:16 AM -
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Monday
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tuesdays 30 mins stepmill

MOnday
-Blast srtap abs roll ups 5x10
-green band pushdowns 5x20
-used the new lat ripper/saw 10 to 12 sets non stop x10 per set.
-pec deck 4x50
-band rotator close to body 4x50

Just pumped blood until the surgery. Will do alittle leg work and that will be it unitl the surgery thursday.

4/19/2010 9:47:56 AM -
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Saturday
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SUnday 45mins treadmill, 30 mins stepmil

Had to help the guys at Donnie's meet on Saturday. Great meet as always. Lots of prs and good totals

So Saturday trainging was sled and lunges

-8laps wtih 2.5 plates
-2 rounds of lunges around gym

4/16/2010 2:07:44 PM -
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Wed and THur and the MRI
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Tues 30 step, 30 tread, wed same, thur, same, friday 30 mins

Wed
-strap ab 5x10
-deadlift to 405x2 conv,1 sumox5 rounds
-conventional zerchers 2 plates x3x6reps
-band assisted one leg pistol 4x8

Thur
-ran the rack dumbell rows 5 per armx20sets
-plate press 35lbx200 reps
-ab wheel 5x10
-tricep pushdowns down the stack 200 reps
-shoulder raises 200 reps

The news from Monday is sub scap rotator tear and a slap tear. Additionally, i have antoher tear from two years ago, maybe supra spanatus(wasn't listening too well). Doc thinks he can fix 2 out of 3 but the old has retracted too far. He comment was,"I don't know how you were doing what you were doing" I said you just do doc. So next thur, I will get them fixed it will be artohscopic with a couple of scatches or a nice tatoo for me shoulder. I asked for some cadavor parts but that is not available. The nurse who has been there for the other two surgeries, asked if I was going to do things different now, my only response was probablly not. In a slow southern draw, she says, "yu r a differntt breed, aren't you? Yes I is.

No cardio Monday. Tues 30 mins stepmill
4/13
MOnday
-Standing rotator 6x20 per arms
-rows and shrugs with 154 farmers walk 6 or 7 rounds of each each 20 reps per set
-lying tricep ext across body 15lb left, 35lb right, 6 sets of 20 reps
-one arm dumbell press 35lb 50reps on right. 15lb left assisted by holding wrist with right 5x10 reps
-pec deck 6x20

This is the ironic part. There was no pain and only alittle discomfort on this one. Dale was walking by going to do some stuff and I told his how strange it was that the pec deck was not bothering the shoulder much and it told me it was mockery. I thought this was funny and Clash of the Titans came to mind with the Gods making fun of me as I have always ragged people who used this as their main chest and upperwork. Now, its seems to be the only thing I can do..damn coming back to bite me in the ass.. there is no mercy and only retribution from the god of useless chest work..PECDECKEN
4/12
Saturday 30 angry mins on the stepmill, Sunday 40mins on treadmill

Saturday
-2 angry rounds of lunges around the building in about 40 mins. Thought about three rounds, but had work to do so I elected not to roll on it. Probally good, I am alittle sore right now.

Somedays you wake up pissed and everything just intensifies the fury so I kept busy putting up a flat screen at the gym, picking up kbs and the lunging helped out. Sunday was redo the store at boozer day. Spring cleaning and new shelving for the store. Got a shitload on my plate with the shoulder thing, possible lasik redo on my left eye, meet this week, articles I have been neglecting to write, new business directions we are going in with Spud Inc, videos on supps we are starting soon, just alot and running everything.

Spud

Wed and thursday

2010-04-09T13:18:00.000-07:00

4/9/2010 11:34:30 AM -
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Wednesday and THursday
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wed, thur, friday cardio 30 mins stepmill

-Wednesday
JUst drug the sled with 2.5 plates for 6 laps, 4forward, 2 backeards drags

THursday
-hammer incline no weight 5x100 reps
-long ab pulldowns 5x20
-pushdowns 10x25reps per set going up each set
-assisted pullups 5x20
-seated rotator swinging hands from bottom as far as possible up 4x100 till my neck cramped

Drug sled for 3 laps after.

Been alittle more difficult week. SInce I cant train heavy on upper right now and lower is limited I am dropping back down some weight wise and have been Warrior dieting all week for kick start things then I will go back to a regular carb cycle next week. Plan is drop about 10lb to 15lb before the surgery and getting alittle better shape so recovery will be alittle faster and easier at a lighter weight.

SPud

Lots of logs

2010-04-07T09:44:00.000-07:00

Getting back to getting my logs up. Sorry for not posting. We relaucnched the Spud INc site and the log section did not get put up so that is my excuse. Lots of stuff going on. We are up with both sites on facebook too. SPud

4/6/2010 9:44:06 AM -
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MOnday
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friday monday, tuesday 30 mins stepper, tuesday extra 30 mins treadmill incline

No training or cardio with Dale's wedding on Saturday.

MOnday
-Did alot of high rep band work. Side bends with band tied on top of rack 20 reps superesetted with pushdowns 50 reps per for 6 or 7 rounds
-hammers 50 rep setsx5 rounds 15lb on left and worked up to 45lb right
-supered elevated neutral grip push ups 25 reps with seated rows of 25 reps 5 rounds.

-Just keeping it moving right now until the Doc gives me the options next week

4/1/2010 3:11:05 PM -
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Wed and thur
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Wed thur 30 mins stepmill

-wed
did some brief squats with karl and the guys. put on my on swiss cheese briefs onver my regular short just for alittle help.layed my hands over the bar and got some nice strawberry from the bar. 2x5 reps with 255,345,465,555,645x3x2 sets, 735x2 high but held on. The bar was slipping down my back alot so I ahd to compensate some for that. happy with that. the strange part is that my shoulder felt better and I could raise it up higher without much pain..

-legasaurus H squat leg press 4 setsx20 reps no lock out reps for the bb burn baby
-glute hamback raises 3x10

Thursday
-no weight diesel crew shoulder mobility drill(the one where you lean over retract the upper back, pull into a 90 upper back row, rotate up while still holding a 90degree9(rotator drill), then extend the arms straight up, then back down.
supered with ine arm row of 50 reps per set,
and 25 reps band overhead tricep(orange right and mini on left
-added pressed with 25lb platex50 reps for 5 rounds total. then did 6th round x100reps per exercise except teh mobility drill.
-think that was it.

3/30/2010 9:32:09 AM -
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Monday piddling
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Tuesday 30 mins stepmill

MOnday
-standing ling ab strap pulldowns 1x100
-side and front raises 3lbx100 each way and 5lbx100 each way on left, 15lb and 20lb on right for same
-very light pullaparts for 20reps supered with assisted bar pullpulls with feet on stoolx6 rounds
-orange bands one arm pushdowns off to the side(not in front of body)20 repsx4 rounds
-pushups off smith machine with bar high just to keep some range of motion in shoulder

Had mri early yesterday and waiting on doc to call for results. they had to put a dye solution in it(about 20cc)in the shoulder. I got to watch the needle going in on the screen. the doc hit the bone and was bending the needle. it was uncomfortable so I said hey doc, you are bending the needle and he moved it around alittle apologizing for it. my shoulder has some extra jack all day long so that made it alittle funnier.

/28/2010 12:54:07 PM -
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Saturday
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Sat and Sun 45 each time stepmill with my glassed reading my textbook about 3 inches from the page

Sat
-managed to find a way to lay my arm over the top of the bar so i could squat alittle. close stance for 315x6x2,365x6x2,405x6
-ghr 4x10
-bodymasters reverse lunges 4x6 per leg going up 45lb each set.
-cable pull through 4x10

3/25/2010 3:14:01 PM -
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Wednesday and THursday
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no cardio sunday or monday.tues,wed, thurs 30 mins stepmill

saturday night was dale's bachelor party..sort of. we all went to dinner at the pizza joint and ate at least a large a piece. dale did NOT want to go to the strip club.yes,did NOT. so we got him 10 shot of various liquor over the 2 hours and atleast five beers. he drank 6 of them three at a time. he did not flinch, make a face or have any reversal of drinks at the table. it was like he was drinking water. we make fun of him as his demeanor as it never really changes. you can't tell if he's excited, pissed,whatever..After the shots, he was exactly the same as when we went in..dale

after dinner and the super exploding stomach feeling as all the bread expanded in my stomach, a few of us went to the strip club. we asked chauncey to go,just to see thelook on his face, knowing his wife was waiting on the porch sharping her knives and cleaning her guns(she is officer too)with a cigarette hanging out her mouth. it was rather early by strip club time so alot of the girls were not there yet. this the time where the ones that are there are wearing you out wanting to dance for you. paco and avagina were and one table with me and jar jar brinks at another. jar jar is a cheap ass(the kind who still uses a velcro wallet) he brings like 30 bucks to the club,that is about two dances, if its 2 for time as they do when there are no dudes spending money, 2 for 1 dance time. he is trying to be patient and lasts about 25 mins and goes for the 2 for 1. we stayed awhile so he is borrowing money as soon as he gets back.(he did pay me back though) paco is wealthy and gets several dances, i am not wealthy but i don't give a shit so i get a few myself. now avagina, he is a our angry young man who only likes chocolate girls. unfortunatley, there are zero chocolate girls when we get there for about a hour and a half. meantime, spanish girls sit on his lap, asian, white..all flavors but chocolate.he is mad and texting furiously..finally a nice piece of dark chocolate takes the stage..i tell him to go get her..he sits there..i finally get up and give her some bucks at the stage and tell her he loves chocolate..she eventually comes to the table with avagina,hanging out..then they go off to private dance time.I am sitting with paco and they come back..avagina is happy obviously. the chick is standing by me..i congradulate him..she is still standing by me..finally she leans in and says i owe her money..for his dance..wtf..damn avagina

wed
-standing rope pulldowns 4x20 going up each set nonstop.
-coventional deads 5 repsx2 sets for each weight 135,185,225,275,315x5x3
-bw back raise 4x20(nice way to get motion in the shoulder without activating any muscle-no pain movement)
=Bodymasters squat 1platex10,2platex10,3x10,4x10,5x10,6x10
This was funny. Each set I would call Barry out(he was spotting me when the rotator gave out and is also the guy we call bk whopper hands because his hands are tiny like the commericals. for some reason he feels real guilty about the accident when he shouldn't, shit happens, well he was also wrapping my knees and helping when the quad tore now that i think about it)Anyhow, I have to take me right and lift my left up after a certain point above the ab area so it is funny to see. Each set on the bodymasters I would yell HEy Barry. Then I would take the right and place the left up on the machine with the right so I could squat while staring at him like it was all his fault and he would look over with a Im sorry look..just bustin balls. I also started calling him bk spottter which later changed to whopper spotter by the other dudes.

3/22/2010 8:49:05 AM -
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Saturday and Monday, and the good news.
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Friday 30 mins stepmill, saturday 55 mins stepmill

Well I decided late Friday to call my ortho and let him take a look at the shoulder. Luckily, he does some sat morning office hours and got me in. THere is considerable blood and brusing in the bicep, pec and tricep so I still hold hope it was the brachalis but he confirmed what I already thought-rotator cuff tear. I have to get a MRI this week so we don't know the full extent. I am sure there is more but he thinks orthoscopic. I got some range of motion back in it now so I will continue to work that and get it alittle stronger. Got back to the gym Sat and did some work

-long ab strap pull downs 6 sets
-close stance leg press working up to 11 or 12 plates per side for 3x15
-bw back raise 4x15
-lunged around building(about 400 reps in 15 or 20 mins)

3/19/2010 9:41:38 AM -
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THursday rehab stuff
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Friday stepper 30mins

Thursday
-long ab strap pulldowns 5 sets
-one arm standine pulldowns 20 reps bad arm, 15 reps on good arm with weight
-rope push downs 6 setsx20
- one arm incline hammer 3 plates right for 4 or 5 sets, no weight, just movement on left
-no weight protraction of rear delts with rotator raise(see diesel log on shoulder mobility, good video) 4setsx 8 reps
-lots of side arm raise with stick. using good arm to raise left arm on passively holding stick with left hand. 6 sets plus at 15 to 20 reps
-walk outs on hands from keelinn position just to put some pressure on the delt.

had the massage therapist work on it yesterday and she agrees it is proabablly the brachalis since there is bruising down into the pec and upper bicep.

probablly going to see the ortho next week.

3/18/2010 6:24:14 AM -
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Wednesday
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Tues, wed thur, 30 mins stepmill

Wednesday
-did alittle lower stuff rdls 250x8x3
-leg press 12 plates or so with close stance for 3x12
-One legged leg curl 3 x8 per leg

Okay, there is some bruising at the top of the bicep so it is more muscular then I originally thought. The doctor/ chiro that trains with us thinks it the bicep brachilis and some of the bicep tendon. Range of motion is better with less pain. Will continue on for a few days to see ehat happens.

Now, back to the iso-leg curl. We used to have one of these along time ago and it was a favorite among the bbs. For some reason, people really think you are going to develop some awesome hamstrings with it. I got it at a good deal and knwe it would make alot of dudes who don't really know training very happy. I told Dale and SUe that all the bbs would be jizzing themselves as soon as they saw it. Sure enough, Fast Eddie, our local playa and bb, saw it and said, "Yo Dale, dis ourz!!!" Dales acknowledges this and he is thrilled adn can't stop talking about it. THe next day, Skeletor and his bb buddy come into train and are jumping up and down, "HOW SUPER COOL MAN, we can really work our hamstrings now!" Like they could not before.

3/16/2010 6:38:18 AM -
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Karma Monday
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No cardio Monday, Tuesday stepmill 30 mins

I guess my funnin' and other things caught up with me last night. I have been steadily adding in more volume and higher weights with good response. Last night I did some floor presses mixed with barbell rows 2 sets each warmup weight 145,185,235,285,315. After that the plan was 365x5,410x5, etc. On the third or fourth 415 rep the left side made two or three big crunch and pops like my shoulder popped in and out of place. That was the end of the night. Went to the chiro who happened to still be there. He checked it out said nothing was dislocated or out of place. I have had problems with this shoulder since the quad tear and nerve damage in there. It was good enough to bench with but was always 70 or 80 percent for overhead stuff or reps.

I can lift the arm with alot of difficulty now so not really sure what is going on-rotator, severe sprain, or whatever. Will give it a few days to see what happens. Did not want surgery right now and was hoping to get a couple more years done before that but it goes the way it goes.

Chanucey was making fun of me with my giant ice pack under my arm. He said I looked like the troll from the movie 300 where Leonidas was testing him and his ability to raise his arm and shoulder to be a solider. Hopefully, my shoulder will fair better then the trolls. I did pretend to raise it up a few times. Very funny.

The f'd up part is I was doing a interview for the the powerlifting.com and one of the questions was about a comeback...very f'ed up and ironic now...still funny though..damn karma

3/14
Saturday 30 mins stepmill, Sunday 1 hour stepmill

Saturday
-Not a bad day squating. THe back was still beat up from last Sat and Wed pullin. Boz squat with cambered bar.Two blues over the top of the plates and 1 blue on the bar. 235x2,285x1,325x1,375x1,415x1,465x1,505x1(this last one was the easiest for some reason,maybe I actually got up for it)
-Rev hype 4x10
-3 plates on sled for 3 laps(2 forward, 1 backward)

THe strongmen were out there preparing for a show in a month or so. As I went out tere they were going ot start the prowler with one plate per arm for three of them. They did two laps and on the second lap I was on my third lap and caught them on the last quarter of the lap. I guess it finally got to one of them. Most of the time they were struggling to push it(three of them with only one plate per arm rotating). I passed them and jokingly did a jogging in place while i kept going. The last guy decided I he was going to run with it and pass me at the finish line. I just laughed and continued my pace. Never know what will motivate people, some jackass 42 year old out cardioing some 20 somethings did yesterday. I wonder what motivates them for the contest.....

3/12
Cardio tues,wed, thur stepper 30 mins, fri stepmill 30 mins

Wednesday
-reav band deadslifts. Hook grip with very loose briefs(pulled them over my pants, they were my old titan that i had cut several holes in so i could fit in them at 300.)doubles to 505, 595x1,685x1,735x0could not hold on,wnet to 785 for another miss then back down to 685 with straps for 3 and 5 reps
-3x50 on leg press adding addind 200lbs a set
-Reverse hypers 4x10

Thursday(early training)
-Started with hammer rows, chest supported rows and long ab strap standing pulldowns. 6 set of each
-took a monster mini and looped through seated row hook and did rear delts, band curls and bodymaster squat machine shoulder press working up to 2 plates per side for 20 reps each exercise for 4 rounds
-double orange band pressdowns superseted x 50 reps a set with pylo slight incline smith tosses(added 2 plates and 2 chain to it for the work sets for 15 to 20 for 4 rounds

Saturday and Monday

2010-03-09T05:10:00.001-08:00

-MOnday no cardio

-MOnday
-raw bench to two softees pads. worked up to 405x5,495x3x3
-neutral grip rows 5 setsx10
-strap off cable machine front raises supered with read delt 5 rounds
-overhead tricep strap ext 5x20

Saturday 30 mins stepmill

-BOx squat with briefs and buffalo bar. Two blues per side over the top of the plates(adds another 30 inches of stretch to the each band)235x3, 325x2,415x2,505x1,555x0,555x1(added one more pad)Pick ups were all good. This was a problem last time I got up this high. Pleased with the day.
-Dale thrus(band over neck pull through 4x10
-REv hyper 4x10

Spud

Thursday

2010-03-05T08:40:00.001-08:00

Thur and Friday stepper 30 mins

Thursday
-lots of pulldowns testing a new strap we are working on. 8x10
-kroc pullups on monolift using straps again
3x8
-hammer incline 2 sets each weight-2 plates, 3 plates 4 platesx8 reps each set
-one arm snatch 72sx5,88sx5,106sx3 on right 2 on left
-one arm plank rocky type push ups for fun with relax on ground 4x8(great for shoulder and lat stability)
-band tricep overhead extensions while laying on box. 4x50

Spud

Wednesday

2010-03-04T05:08:00.001-08:00

TUes and Wed 30 mins stepper

The weight is coming up fast so I am trying to slowit down alittle. Up to 245 now and last week being sick did slow it down. NO cardio and bad food is a really bad combination.

Training wise-wasn't feeling deads or box squat with rev bands so I did some close stance squats mixed with a few sets of front squats. Super setted for the first few sets. Went wider on the fronts
135x10back,135x8front
225x10back,225x5 front
315x5back,315x3front
405backx5,6,8,10,10
-Stiff leg on 4 inch block hook grip
315x5,365x5x2
-4x10 reverse hyper
-Standin abs with seated row bar.4x10

Saturday and MOnday

2010-03-02T07:59:00.000-08:00

Got a bug last week so there was no training or cardio from wed to fri.
-saturday 45 mins stepmill, sunday no cardio, Monday 30 min and tues 30mins stepper

Saturday
-pulled some 415x3,505x2,595x1, 635x0,505x3
-rev hyper 4x10
-double kb swings 72sx10,88s10,106sx8x3
-hang in abs 4x8

MOnday
-raw bench with two softees, 315x5,405x3,5,6,8, 455x1 1 pad,495x1 1 pad
-rollin dumbell triceps 70sx15x3
-one arm rows 85s,105s,125s,150sx20 per arm
-rope side raises 3x20 per arm

Spud

MOnday

2010-02-23T04:52:00.000-08:00

Tues 30 mins with 20lb vest stepmill

MOnday
-Dumbells 125x12, 150sx6x3sets
-floor press close grip 225x15 , 315x8x2
-3x25 side raises with 35s
-hangin abs 3x8 super setted with pull up variation using the hangin ab straps 3x8

spud

Saturday

2010-02-22T08:11:00.000-08:00

Friday 30 mins, Sat 30mins, sunday 45mins with 20lb vest stepmill

Saturday
brieffreesquat with revbands,595x3,685x2,775x2,865x2,955x1,1045x1
-1 rev hyepr x40 reps
-close stance leg press 4 x15 10 or 12 plates

The 1045 was slow ans stalled dead in the middle for what seemed like 30 seconds but finished it. Slightly dizzy after set.

makin steady progress again.
spud

THursday

2010-02-19T13:27:00.001-08:00

Friday 20lb vest for 30 mins on stepper

Thursday
-Standing abs with seated row handle 8x8
-alternated assisted pullups and assisted dips for 10 reps each set for 9 sets
-stabilty balls pushups with feet elevated
10 reps per set, bodyweight, bw +orange, gray and blue
-floor press with 154lb farmers db/walk thing. had a hard time getting it set up and they were very difficult to manuver so ti was a set of 4,2,2
-Stump strap over head tricep for 3 or 4sets.

Spud

Wednesday

2010-02-18T04:36:00.001-08:00

Wed and thur 20lb vest for 30 mins each stepmill

Wednesday night
-Deads off floor worked up to 600x1x3,600x2,500x3x2
-Cybex backmachine 4x10
-53lb kb front squats 3x8
-one leg hack 4setx8 per leg

not much to post,
Spud

MOnday

2010-02-16T05:03:00.000-08:00

Tuesday 30 mins stepmill

MOnday
-Raw bench with softee pad 315x5,365x5,405x3,455x3,495with purple around elbowsx1,tried 545 twice but goofed it.
-pinky ring close grip 315x5,405x5,495x4
-stump straps scare cows on seated row 4x10
-smith machine chest pulls with feet on bench 4x15
-2x25 per arm see saw kb press with 53lbs.

SPud