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Thursday, December 31, 2009


Accessory workout:
decline Bench: 315 X 2 sets of 8 and 1 set of 10
JM Press: 80 X 2 sets of 12, and 1 set of 135 X8,
Modified Deep Stretch JM Press: 2 sets of 12 with 80.
Sledge Hammer superset with 16 lb kb press: 10 swings with 15 presses for 3 sets
Pull-ups: 3 sets wide and 3 ets close for 5 reps each set. I really suck at these, but in hopes that they will get me stronger I shall endure them.....
Kettlebell snath: 32 Kg X 8, 40Kg X 8. I had to talk the old guys into these as they thought they were already done without anything in the workout that gives that puke feeling.

-My arms might fall off at the elbows.....thank you JM's!

Wednesday, December 30, 2009

Monday and Wednesday

Reverse bands bench with blue bands (all the weight in the hands up top): worked up to 500 X 3, X 2 off of 2 soft boards.
Slight Incline DB Bench: 3 sets of 10 with 100's
Shoulder Press with Dumbells: 50 X 12, 60 X 12, 60 X 12
E-Z curls: 55 X 20 for 2 sets.

Wednesday: 405 X 8 or 10 sets of 2 conventional, 405 X 8 sets of 2 sumo. Everything felt nice and heavy tonight.
Kettlebell Squats: did 8 reps with 20, 24, 28, 32, and 4-5 reps with the 40Kg
Glute hams: 2 sets of 5 (felt a little crampish in my hamstrings so i stopped there).
Ab Wheel: 3 sets of 8
Step Mill with 20 lb weight vest for 20 minutes fairly slow paced.

Sunday, December 27, 2009

Wednesday and Christmas

Wednesday deads: worked up to 405 and did 3 sets X 5 conv and 3 sets X 5 sumo.
KB Squats on incline: 12, 16, 20, 24, 28 X 8 then a drop set from the 28's to the 12's no rest. This seriously crippled me for 15 minutes.
glute hams: 3 sets of 5. I am going to start doing these ( I have never really done them before)
Spud Inc long ab strap crunch: 5 sets of 15
Hanging high leg raise: 1 set of 10.

We went to visit the families for Christmas this weekend. When we got to Winston-Salem I was looking forward to a nice dinner, a cold beer and relaxing for a while. Then I found out I had been elected to be "Santa" this year (this is a yearly occurrence when I am there). The Santa suit looked like spandex on me and the hat would not stay on my fat head. I went around the neighborhood yelling at all the kids to go to bed. All the kids I saw quickly turned and ran....not sure if they were running to bed or away from me.....? All in all it was a nice Christmas and I enjoyed seeing all the family.

Tuesday, December 22, 2009


Bench with monster Mini bands doubled up on each side: 135 X 5, 185 X 5, 225 X 3 (used a 2 board from here on out) 275 X 3, 315 X 3, 365 X 3 365 X 3.
Tried out a new shirt tonight: 405 X 3 off 3 board, 405 X 3 off 2 board.....didn't really feel that great.
Dumbell Floor Press: 110 X 2 sets of 8 or 10 and 1 set of 7
Modified triceps push-ups off glute ham with blue band around the back: 4 sets of 10....tris were done.

Sunday, December 20, 2009

The last week

Monday: Fat bar board press with chains. I worked up to 245 and 6 chains per side X 3 off a 2 board. Then I did 295 and 5 chains X 2 off 2 boards.
4 Board close grip lockouts: 335 X 5, 385 X 5 425 X 5, 515 X 3
Reverse Hyper Row: 5 sets of 10 with 400 lbs
Rolling Triceps Ext: 60 X 10, 70 X 10, 80 X 10
Seems there was more, but I can't remember......

Wednesday My Sciatic nerve was still cranky so I did practically nothing
H leg press: 1, 3, 4 pl X 2 sets of 15 each set.
45* back extension: 5 sets of 15
Prowler after I closed

Saturday: Doubled up reverse orange band squats with cambered bar
worked up to 5 plates X 5 sets of 5-6 reps. (none of these were hard, but I keep overcompensating for my cranky sciatic leg crap thing going on, so it looked like I was doing a side lunge instead of a squat).
Kettlebell Double swings: 20, 24, 28, 32 all X 8 then ran the ladder with them twice
Kettlebell Sit-ups: 20 kg X 10, 24 X 10, 28 X 10, 40 X 6

I am fairly sore from this doubt the kettlebells got me...and everyone else.

Sunday, December 13, 2009


Chain box squats with buf bar: worked up to 325 and added one or two chains per set until 8 chains per side. All sets were 5 reps and sucked. I was compensating for an uncomfortable feeling in my left hamstringish area so my squats looked more like a side lunge.
Bodymasters deep squats: 1,2,3,4, plates X 5 reps each set.
I gave up after sciatic nerve was inflamed for some reason and has hurt since a while ago. oh well....i am sure it will go away eventually.......

Thursday, December 10, 2009

Wednesday and Thursday

Deadlift work sets were 8 reps alternating conv and sumo each set: 315, 405, 455 (did one extra set of 8 to finish).
Reverse incline row: 4 sets of 8 with 100 lb dumbells
Dale Throughs (so termed by spud) They are a hybrid of a pull through and goodmorning: The band is choked off on a piece of equipment and you do good stiff leg goodmornings with it. 3 sets of 15 with blue band.
Heavy chain drags backward: 4-5 rounds of 30 steps each. Not as hard as they should have been, but I will save that for another day.
High hanging leg raise: 4 sets of 6
Reverse Hyper: 1 set of 20
Foam rolled lower body to finish up

Thursday: 2 laps with the prowler to cardio/warm up.
Speed bench off one foam board: 185 X 2 sets of 3, 225 X 2 sets of 3, 275 X 2 sets of 3
4 board press: 1 set of 8, 1 set of 10, 1 set of 20. Some of these sets were super set with triceps pushdowns.
Band assisted dips: 5 sets of 12-15
Superset triceps ext and 1/4 dips: 3 rounds of this then a drop set on the triceps ext.

First Thursday workout in a while.....nice to get one in.

Tuesday, December 8, 2009

Monday Upper

I did foam board bench press tonight. Worked up to 405 X 5, 6, 7, 5 off of 2 foam boards.
Dumbell floor press: 100 X 8, 110 X 8, 120 X 6
Banded upright row with a bar: band and bar and some weight X 3 sets of 8
Kettlebell snatch ladder: 24, 28, 32, 40 kilo X 2 rounds of 5 per arm
Sledge hammer: 3 sets of 15 per side.

I finally watched Goodfellas today. I feel more like a man now. I was quoted the movie countless times, and just gave a dumbfounded stare back to people because i had never seen the movie. So finally one of my friends broke down and bought me the movie. I have been missing out on a good thing for many years I am turning my attention to watching the godfather (no, I haven't seen that either).

Can I be my own group..... That way I will be the strongest one!

Wednesday, December 2, 2009

Lower body wednesday

I decided to do good mornings today instead of deadlifting.....why I am still wondering. They were worse than I remember, and I remembered why I don't do them.....I suck at them.
suspended Good mornings with cambered bar out of Spud Inc Suspension Straps: 3 sets of 8 with 325. I was planning on doing more, but decided against it, because they sucked.
Deadlift: 315 X 2 sets of 20 just for fun and maybe punishment for skipping out on goodmornings.
Bodymasters butt to calves squat: 1 pl X 8, 2 pl X 8, 3 pl X 8, 4 pl X 8
Foam rolled for 10 minutes afterwards.

It seemed like so much more when I did it.......

Monday, November 30, 2009

I am still around

So it has been forever since I have posted. Hectic School stuff and lackluster training has made me lazy, but I am back to posting for my loyal fans (Mac you are awesome).

Monday 11/30/09
Bench off 2 foam boards: 365 X 6, 365 X 8, 365 X 10, 365 X 11, 315 X 12 worn out
Spud Inc Jump ring Pullups: 3 sets of 3. Haven't done these in a while so I suck again at them.
Kettlebell Snatch press: Used 20 kilo for 20 snatch press per arm for 2 sets.
Rear delt KB raise: 20 Kilo X 2 sets of 12
One set of Biceps Curls with 35's..... That's all the prim'en these big guns need.

I ate somewhere in the neighborhood of 5 Thanksgiving meals (Thanksgiving extended into Sunday night)

Wednesday, November 18, 2009

Deadlift Day

I pulled the same way that I did last week.
I did 10 stiff leg, 10 conv, 10 sumo at 135, 225, 315, 365.
Hack squat: 1 pl X 10, 2 pl X 10, 3 pl X 10
Reverse Lunge on squat machine: 3 sets of 10 each leg with baby weights.
Kettlebell sit-ups: 12 kg X 8, 20 kg X 8, 28 kg X 8
Oblique crunches: 72 lbs X 20, 88 X 20
Every time I do oblique crunches from now on I will refer to them as "Bens". I have renamed this exercise in Ben's honor for doing more oblique crunches than anyone EVER.

-Time to study now

Tuesday, November 17, 2009

Saturday and Monday

Saturday: I went to the gun show on Saturday morning so I got to the gym about an hour later than usual so not a whole lot of training.
Belt Squats well below paralell: 35 X 10, 65 X 10, 105 X 10, 154 X 3 sets of 10
Not a whole lot of training going on, but I did get a good deal on a gun. I am like that kid on A Christmas story (ralphy i think) I would have gone out and shot it in the parking lot if I wouldn't get arrested.

Floor press with squat bar: 7 sets of 3 with 325, and 1 set of 5 with 325
Incline Press for 10 reps with: 65,75, 85, 95, 105's. I think i will do these for a while just to add a little volume to my training...
Overhead Kettlebell Press: 16 x 10, 20 X 10, 24 X 10 straight to 20 X 5 (ran out of gas)
Lat pulldowns with Spud Inc Jump Rings: 1 set X 10, then I did a drop set (4 drops and I couldn't move my arms any more).

Tuesday: I started back doing a little cardio: 3 laps fast paced with 1.5 plates. Nothing much, just a little intro back into it.

Friday, November 13, 2009

A little late

I deadlifted tonight
135 X 4-5 warm up sets. I decided to do a rotation of 10 stiff leg deads, 10 conv, and 10 sumo at each weight. i did 135, 225, 315. Gonna do a little volume training for a while.
one leg assisted squats: I think i managed 8-10 sets of 3-5 reps on the leg. these were fairly painful, but i think they are effective to get the leg back. the eccentric phase is the weakest phase right now. Also if i put it into a max doesn't like that much i will continue to do both of them.
Hanging leg raise: 3 sets of 10
Foam rolled my lower body for 10 minutes post workout.
I may try to squat a little Saturday

Tuesday, November 10, 2009

Upper night

I tried something new tonight. Floor press using a deadlift bar with chains hanging on the chain mate at the end of the bar. The bar was very unstable and wobbly going down and up.
Warmed up to a bar weight of 225 then added chains up to 5 chains per side. did 4 sets of 3 there.
Incline Press (been forever since i have done these): 185 X 3 sets of 10. Did each set with different grip (medium grip, competition grip, and and little finger an inch inside the rings).
Kettlebell double snatch: 20 kg X 10, 20 kg X 15, 20 kg X 20
Chest supported double dumbell row: 100 X 10, 100 X 12, 100 X 15

The leg is doing better. Able to do more and more stuff to rehab it. I think I am compensating my not squatting by eating a lot "anti-depression food" as i think Spud termed it.

Saturday, November 7, 2009

Just Enough.....

Bench Monday: 3 sets of 3 with 315 strict (no legs) 315 X 5 off 2 board for 3 sets with the a tiny hint of some leg drive.
Band triceps ext: 4 sets of 20....can't remember much after that

Wednesday: Stretched a lot and did some stiff leg deads up to 445 for 3 with the reverse bands.
Assisted step ups: I can't remember how many i did, but i know the number was one more than my leg would take before quitting on me.

No training on Thursday....had stuff to do and didn't really want to anyways.

Saturday: Stretched and warmed up a lot.
Step ups to a 14-15" box with a slow step down: 5 sets of 15 with the bad leg and 2 sets of 15 with the "good" leg. I say "good" leg because this hurt my knee more than the other leg because it is sore from me walking funny on it.
One leg leg press: 25 lbs X 20, 45 X 20, 95 X 2 sets of 20 all bad leg
Stiff Leg deads: 225 X 10, 315 X 3 sets of 10
Regular deads: 135 X 5 conv 135 X 5 sumo 225 X 5 conv, 225 X 5 sumo. Mac tried to be the little guy on my shoulder representing the voice of reason, but I ignored it and proceeded to do something ill advised.
That was good enough for one day....sure I will feel it tomorrow. I may try to do some light belt squats Wednesday if all goes as planned.

It's like a wise man once told me "Do as I say, not as I do".........same philosophy here.

Saturday, October 31, 2009


Squat: 145 X 8, 255 X 2 sets of 5, 345 X 3,3, 455 X 1, briefs went on 545 X 1, 655 X 1, viking suit bottom for 745 X 1 ( no support so i decided to try my new ace suit). 855 straps down X 1 ( a little deeper than a quarter squat). 945 X faceplant. Everything was feeling fine, and I was close to depth. When I started to start back up, there was a pop and roll in my quad region. Needless to say I dropped the weight on all my spotters ( lucky for me and everyone else we had the safety chains up and no one got hurt but me). I thought it was my adductor because the pop came from deep in my groin area, but the more time passes and the pain sets in i think it is more in my quad. Vastus medialis to be exact and use my education i pay USC dearly for. Medicating with ibuprofen, lortab, rum and Reese pumpkins.
I have not got a clue what happens next.....I guess see how bad it feels tomorrow.
On a better note, both rob and pat from Myrtle beach got big PR's today.

-If you do it do it right

Thursday, October 29, 2009

Nothing much

I took Wednesday as a scheduled deload day. Not a lot going on but foam rolling and stretching. Ben and 3 board were squatting in suits so i helped them, but that was about it.
Thursday I partnered the chain for 1/3 mile using a long rope to pull it instead of the typical strap. Much harder this way. Every time I rested I alternated between front raise/rope whips and sideways rope whips. It was kinda fun to try something new. It would be a good little workout done by yourself.

Monday, October 26, 2009

Heavy bench/Staple night

Bench: 135 X 3 sets of 10, 225 X 2 sets of 5, 315 X 3, 315 X 2off 2 board, 405 X 1 off 2 board, 495 X 1 off 3 board. Put the shirt on from here on out. 585 X 1 off 3 board, 675 X 1 off 3 board,
725 X 2 misses off 3 board. Missed the first one pretty bad at the top end. The second miss was closer to lockout but still could not get it locked. The 675 was decent, but I was none too happy with missing twice to end the night. Everything in my arms from my triceps to forearms lit up when I took the 725 out (like licking a 9 volt battery, but in my arms). Oh well, better luck next time. Taking Wednesday as a deload day. Abs and some cardio will be my workout.

Wednesday, October 21, 2009


Deadlift with the plates on a 3 inch box: worked up to 595 X 3, 635 X 3, 685 X 3, 685 X 2.
The 685 may was a little heavier than I had hoped, but they all still got locked out. On my last set I ripped my hand open, so there is a nice quarter sized hole in my hand. The rest of the night was spent trying on my new ace squat suit. I got a 58 and it fits tight right now, but my buddy who is 315ish wears a size 60...... and it fits comfortably. Decisions Decisions........
One decision I have made is that the rest of the week is officially a deload week. Nothing else besides stretching until Monday!

Monday, October 19, 2009

Deload Upper

12 Kilo KB Arm bars: 4 rounds each arm
kb floor Press: 16 kg X 25, 20 Kg X 4 sets of 25
Plate Raise: 2 sets of 20
Upper body sled with one plate: rotated between upright row and triceps ext for a lap.
Band Pushdowns with purple: 2 sets of 30
DB Biceps curls: 2 sets of 10 with 25 and 30 lbs.
Lat Pulldowns: 2 sets of 20 light
Foam rolled a little bit tonight as well. My upper back feels banged up from Band squats still. A deload day on Wednesday sounds awful nice, but I will make that a game time decision.

Sunday, October 18, 2009

Band Box Squats

I talked everyone into using the cambered bar with two blue bands over the plates. I worked up to 325 X 2, 415 X 1, 465 X 3 singles and one double (off of a slightly higher box). Not a bad day. Looking forward to deloading the bench and squat this week. Still going to keep pulling this week. I am waiting to get my Ace suit to see if it fits. Then I may be faced with the decision to use my old Viking suit I had taken in or My new Ace suit.........We shall see tomorrow hopefully.

Thursday, October 15, 2009

Deadlift Night

First night of using straight weight with the deadlift bar during the whole cycle.
Worked up to 6 singles at 585 and 2 more singles at 635. Everything felt pretty good tonight, and most of the weights moved fairly fast. The idea is to use a weight that is kind of heavy, but I can still move it at a decent speed. I may pay for all the work I did tonight with a suck squat day on Saturday, but I need the work on my pull just as much as the squat.

Monday, October 12, 2009

Last Band Bench Night

Benched with the squat bar again with purple and monster mini's doubled up: bar and bands X 5, 150 X 3 off 2 board, 250 X 1 off 3 board, (put bash shirt on from here out) 330 X 2 off 2 board, 420 X 1 ish (almost locked out....came off fast, but drifted over my face), 420 X 2 (one good one and one not great). 420 X 1 fast (quick lockout as Spud called was) and a miss on the second because Karl grabbed it after i quicklocked the first rep....can't blame him I would have grabbed it too.
** My definition of Quicklocked is a rep that is on the verge of being spectacularly super clean but the lockout comes so fast you get surprise and kind of miss, but disguise it by bringing it down quickly like you meant to do it like that**

Most every one had a pretty good night benching. Not to decide what to do Wednesday for the deadlift. I plan to use straight weight, but do not want to overdo it by going heavier than I need and sucking on Saturday squats because of it. Probably 6-8 singles with something somewhat heavy I can still move fast......not sure what that will be yet........

Sunday, October 11, 2009

Band Squats

We did box squats with the buffalo bar. Working sets of 325 and 2 blue bands stretched over the plates for 4 sets of 2 in briefs. All but two reps were ugly and shaky. My form was off and therefore I sucked. Sub par performance....but just one of those days. I plan to use the cambered bar next week and keep the two blues over the plates and just add more bar weight.

Thursday, October 8, 2009

Thursday accessory stuff....

Today was a light day to just get some blood in the muscles to help recover a little.
Wide grip lat pulldowns: 6 sets of 10
Dumbell Row: 3 sets of 15 each arm with 100's
Shoulder press (40 lb DB X 25 reps) superset with DB Curls (35 X 10reps) for 3 rounds
Hammer incline press: 1 plate X 3 sets of 20
KB Arm Bar: 16 Kg X 3 sets each arm
Foam rolled my erectors, pecs, and lats
Did a fair amount of pec and biceps stretching......still felling it from the band bench on Monday.

Now it is all about squat day on has been so long since I have used crushing band tension.......I can hardly wait!

Wednesday, October 7, 2009


Deadlift with mini and chains with squat bar: Worked up to 325 and mini bands and added chains one at a time for singles. I ended with 2 singles with 6 chains per side. The first single with 6 chains was a little sloppy with rounded shoulders at the top, but the last single was good. Next week is a change of pace using straight weight to kind of see where I am at. Still not sure what bar to use.......
Foam rolled my back, upper legs and hips

All and all a good night

Monday, October 5, 2009

First night of heavy band bench

Bench warm up: 145 X 3 sets of 10, 225 X 5, 285 X 2, 325 X 3 off 1 board. We warmed up like this because no one else was doing bands so we let them get done, then started our work sets.
Bands (one purple and a monster mini doubled up per side: bar and bands X 2 off 1 board,
Used a three board on everything from here on out (two board next week) 150 X 2, 200 X 2, put bash shirt on for the rest. 240 X 2, 330 X 2, 420 X 2, 470 X 1 and a miss on the second rep. Should have had two, but I was not set up well enough and tried to rush from my first to my second rep.....typical mistake when it gets heavy.
Close grip 4 board lock-out: 505 X 3, 505 X 4. Both of these sets sucked and felt heavy. I think all the top end work from the bands wore on me. I might not even do any 4 board next week. Don't know if it is necessary after all the band tension smashing us during the workout.

Looking forward to pulling against bands and chains on Wednesday.

Sunday, October 4, 2009

Thursday and Saturday

Chain triceps Ext with spud Inc Jump Rings as handles: 2 chains per arm X 15 superset with Bent over Barbell Rows with 315 X 10 for 3 rounds.
Purple band chest flys X 15 superset with curl machine X 15 for 4 rounds
Wide grip lat pulldowns: 4 sets of 15
took 10 lb plates and did 20 front raise, 20 side raise, and 20 rear delt raise for 2 or 3 rounds.

Saturday: Spud Inc Long Ab strap: 5 sets of 12 heavy
Chain drag: 2 laps partnered with Berry. the last lap was 2 of my drags to one of i guess i did a lap and a half or so. I plan to keep the cardio to about two somewhat heavy days a week if I can maintain my weight there.
Hanging knee Raise: 2 sets of 15
Foam Rolled my back, hips and legs.

Giddy like a school girl to go into my mini cycle of BAND HELL I am going to call it.

Wednesday, September 30, 2009


Tuesday: 1 lap with prowler with 1 plate per side

Wednesday: Suspended good mornings with cambered bar: 145 X 5 sets of 8
Reverse Hyper: 2 sets of 15 with 400
Hanging High Leg Raise: 3 sets of 8
Wheelbarrow: 3 trips with 200 ish lbs and 1 trip with 300 ish lbs.
Foam rolled lower body and back for 15 min

All in all an easy night, just how I like my deload days.

Monday, September 28, 2009

Saturday and Monday

Box squats with chains using cambered bar: worked up to 465 bar weight and 8, 9,9 and 10 chains per side each set X 3 reps. Everything felt good.
Spud Inc belt squats using 154 lb farmer handles: 5 sets of 15
Hanging leg raise: 3 sets of 8
I can't remember much more.....must have either not done anything or nothing important....

Monday: Could not decide weather to deload or keep rolling with the cycle.
Floor DB Press: 40 X 15, 60 X 12, 80 X 10, 100 X 8, 120 X 6, 130 X 5 sets of 6
E-Z bar modified skull crushers with chains: bar weight 85 lbs, 1,2,3,4,4 chains all X 8 reps
Long Ab strap crunches: 2 dropsets 15, 12, 10 light to heavy

Not quite sure if this was a deload workout or not.....I guess it will depend on how sore I get from it.

Thursday, September 24, 2009

Thursday Auxillary work

Wide grip fat bar lat pulldowns: 4 sets of 8 light to medium for warm up
DB Row laying backwards on incline bench: 75 X 10, 5 sets of 8 with 105's
Kettlebell Double snatch: 16, 20, 24, 28 kilo all X 5, then did 2 ladders from the 28 to 16 for 5 reps each kettlebell pair.
Bent over row: 225 X 10, 275 X 10, 315 X 2 sets of 10
Strict press using squat machine: 1 plate X 8, 1.5 plates X 8, 2 plates X 8
Push press using same machine as above: 3 plates X 5, then did a strip set using 4 plates X 3, 3 plates X 5, 2 plates X 8, 1 plate X 10.
Side DB raise: 2 sets of 10 with the 60's

Foam rolled my entire back, lats, pecs, adductors and biceps. I felt better today than I did last night. I get the feeling my traps are going to be quite sore tomorrow. I have not done double snatches in a long time. Now I am home watching the gamecocks try to pull one out. I am still waiting to see Ben the cop streaking across the field with SCB painted across his chest.

Wednesday, September 23, 2009


Tuesday night 15 min on step mill just to do something.
Foam rolled my erectors, pecs, and lats

Deads with monster mini's using squat bar. Worked up to 375 X 5 singles, down to 325 X 3 singles
all sumo.
conventional with monster minis: 235 X 1, 285 X 1, 325 X 2 or 3 singles. Felt like a fairly unproductive workout. Nothing felt fast clean or even locked out well. Oh well, one of those days.
Foam rolled my adductors, quads, hamstrings, and back.

Monday, September 21, 2009

Thursday Saturday and Monday

Thursday auxillary stuff:
wide grip lat pulldowns: 5 sets of 8 heavy
One Arm Kettlebell snatch: 1 set of 5 with the 20, 24, 32, 40 kilo then i did a ladar starting at the 40 and went to the 16 kilo for 5 reps each arm.
One arm standing KB press: 4 sets of 10 per arm.
I felt a little catch in my back so i stopped there and went to the chiro to get it worked on.

Saturday: Box Squats with cambered bar and chains: bar weight was 415 and had 8 regular chain and one big chain per side.....I think. 4 sets of 3 with that.
Hanging med ball leg raise (10 lbs) 2 sets of 10
Hanging high leg raise: 2 sets of 5
45 degree back ext with blue band: 3 or 4 sets of 10

Bench with chains: bar weight was 275 and used the squat bar again: worked up to 6 chains per side for 3, 7 chains X 3, 8 chains X 1, 7 chains X 3
4 board press: 505 X 3, 565 X 3, 595 X miss, 595 X 1 ugly slow locking out rep. Everything felt heavy in my hands tonight, but it will get better once my body adjusts to moving heavier weights again.

Wednesday, September 16, 2009

First Night of Deadlift Cycle

I decided to change things up a little bit and deadlift with the squat bar with bands.
375 with mini bands on jump stretch platform X 8 singles sumo. I will go monster minis next week.
Close stance belt squats with 154 lbs: 5 sets of 15
45 degree back raise with blue band around back: 4 sets of 12
Hanging banded leg raise: 2 sets of 15
high leg raise X 2 sets of 5
hanging leg raise: 1 set of 10

I am using the squat bar because it has a thicker diameter to work my grip more. Aslo it doesn't have any play in the bar, so when I go back to pulling with a regular dead bar it should feel pretty good. I was able to make my first and last set of deads double over hand, but all the others were an over under grip.

Tuesday, September 15, 2009

Bench and the meet

First night of the new meet cycle. We used the squat bar with chains. I worked up to a bar weight of 255, then added chains 2 at a time and got smashed with 8 chains per side so I dropped it back down to 7 chains per side X 4 sets of 3 off of a 2 board.
4 Board close grip press: 315 X 5, 405 X 5, 455 X 5, 495 X 4
Foam roller on the back, pecs, and shoulders. The foam roller is something I have wanted to try for a while so I am going to try to do about 10 -15 minutes after every workout to see if it helps my recovery time. I ordered one online, but decided to just make one myself also. They are almost identical and the one I made cost about 1/3 the one i bought.

The Meet was this past Saturday in Rock Hill .Lindsay and I went up Friday to hang out with some friends that live up there close to the meet and stayed with them. The meet was a long one with about 40ish people in it with breaks between almost every flight, but everyone did well. Mike hit a new PR Total, Rick scared the hell out of me squatting (but got all three pulls as usual). Chauncey squatted very well, and just missed an 1800 lb total with a small hitch he got called for in the dead. Mac did the bench only and PR'd with something around 525, and just missed 551. Little mac (Mike) came down from MI to do the meet raw. It was hit first meet ever and was a little ambitious on the openers so we had to pull the reins back a little, but he did very well squatting 600 and benching over 400 raw. I think everyone had a good time and a successful meet.

Wednesday, September 9, 2009

Squat Night

Box Squat with buff bar: worked up to 415 and blue band over the plates for 3 sets of 3 all off a high box, then dropped a pad with 325 for 5 reps.
Speed Deads: 315 X 2 X 3 sets conv & 315 X 2 X 3 sets sumo with about 30-45 sec between sets.
45 degree back raise with blue band around back: 3 sets of 12 Killer on the low back, glutes and hamstrings.
Handing banded leg raise: 3 sets of 6, mixed in some banded knee raise X 2 sets of 10
Sled Drag with 2 plates for 3 laps and one lap walking.

Tuesday, September 8, 2009

Last few workouts

Thursday: E-Z bar triceps ext with chains. worked up to 4 sets of 8 with 75lb bar weight and 3 chains per side. Laying on the floor to get the chain to deload).
Superset incline press (135 X 12 with Spud Inc fatbar pushdowns X 15) X 4 rounds.
KB One Arm Press: 12, 16, 20, 24 kilo X 10 reps per arm
Side DB Raise: 35 X 12, 40 X 12
Biceps Curl Machine: 3 sets of 15

Saturday: No one decided to show up to train except Mike who ironically enough didn't train because he was resting (for once) for his meet this Saturday.
Deads: I warmed up to 405 with one set sumo and one set conv X 2 with 225, 315, 405. Work Sets were done at 455 X 2 for 5 sets of sumo in spuds Swiss cheese briefs Loose enough to go on over my shorts, but tight enough to make my fat poke out of the holes cut in the legs.
KB Swings with 72 lb and a green band choked around it: 4 sets of 8
45 degree back ext with bands of various tensions: 3 sets of 12 working up to the blue band.

I like these pretty well and think i will add these into my routine more often.

Saturday and Sunday was the strongman. Our guys from the gym did well with most everyone improving on their past performances. Monday was Labor day so no one came in to train except 3 board, but I was busy most of the day so I just took it off from training.

Wednesday, September 2, 2009


Squats: worked up to 3 sets of 5 with 325 using the straight bar, then 3 sets of 5 with 375 with buf bar (no real reason for the bar change, just that Karl and berry wanted to switch. Doesn't matter if the bar is straight or all feels heavy.

Speed deads: used 315 for 3 sets of 2 sumo and 4 sets of 2 conv. Surprisingly everything felt like 315 should fast and clean.

Hanging band around feet leg raise: 2 sets of 8
Hanging high knee raise: 2 sets of 5
Banded good Morning (band choked off and the other end around the back of the neck): 2 sets of 15

Monday, August 31, 2009

Monday and Eating Day

Monday Bench:
135 X 3 sets of 10, 185 X 2 sets of 5, 225 X 5, 275 X 3 off 1 softy, 315 X 3 off 2 softy boards, 365 X 2 off 2 softy boards, 405 X 2 2 softy boards, 455 X 2 2 softy boards (i think), 495 X 2 off 3 board, 545 X 2 off 4 board, 545 X 3 off 4 board, 495 X 5 off 3 or 4 board....can't remember....most likely 4 board.
1 lap with the prowler with a plate on each side. I haven't really done any consistent serious cardio in about 2 weeks. I was trying to get my ankle/heel to heal up and stop hurting but it didn't really help so i got back to it tonight.

Saturday was the Police olympics and we had two people do the meet and everyone else was there to either judge, spot or stand around and look pretty (just going on what everyone else said Ben). Chauncey and Leah did as well as they wanted and noone got hurt so it is a win.

After closing the gym I went to eat with mike and his wife and sone and Pam and Mac. It was On! One of my last "free days" as i call it before getting back to eating clean, and I was looking forward to EATING. Mac made the grave mistake of underestimating my eating ability. I think that he believed he could out eat me in my weakened/dieted stake........Never. With about 4 spoonfulls of rice left on his plate he tapped out.....i don't think he could breath anymore. Me.....i stopped by Nestle Tollhouse on the way home. 2 chocolate chip brownies, 1 butterfinger brownie and 2 chocolate chip cookies later I am in heaven. I sit down to watch the NFL preseason and drift off to sleep. Back to eating clean and cardio until next weekend.

Thursday, August 27, 2009

Saturday Monday and Wednesday

Squats: 5 sets of 5 with 325. felt ugly and heavy.
Hanging ab raise up high: 3 set of 5
Hanging knee raise: 2 sets of 15
Deads: 225 X 4 sets of 5 conv and 4 sets sumo
If i did anything else I am sure it wasn't anything important....because i can't remember.

Monday: Bench
135 X 4 sets of 12, 185 X 8, 225 X 2 sets of 8, 275 X 3 spud said i made it look heavy ( it was), 315 X 5 off 2 soft boards, 365 X 5 off 2 soft boards, 405 X 2 sets of 4 and 2 sets of 5 off 2 soft boards. 365 X 5 off 1 soft board.
Rolling triceps ext: 45 X 15, 60 X 12, 70 X 12, 55 X 15, 45 X 15
That was about it.

Wednesday: squats: 3 sets of 235 X 8 ( these sucked as my left hip was not cooperating)
Deads: worked up to 415 for 4 sets of 3 conv and 4 sets of 3 sumo. All these sets felt pretty ugly. I am still working on finding my center of gravity from the weight loss.
Hanging leg raise with band around feet: 3 sets of 8, knee raise with band X 15
Hack squats: 2 pl X 15, 3 pl X 15, 4 pl X 15

Thursday, August 20, 2009


Strongman harness squat: 154 X 2 sets of 15, then stood on 3 inch bumper plates for 2 sets of 15, then added a purple band looping under the bumper plates and through the 154 weight for 2 sets of 15.

KB swings: 62 X 10, added a purple band to the KB to add some resistance. I got this idea from the Juggernaut training systems video on Elite, and it is pretty cool. 5 sets of 10

Deads: 225 X 3 sets of 8 conv, 3 sets of 8 sumo,

Hanging high leg raise up over bar: 3 sets of 5, hanging weighted leg raise X 8, leg raise X 8

I am sore as hell from this..... I will Probably do something similar on Saturday and give my back a little time to heal up some. I did get my cardio in today however unexpected it may have been. Today was the first day back in class, and one of my professors forgot to tell the class that we would meat in an alternate location for the first day. Needless to say I show up 5 minutes late to class after I have walked a mile more than i had to and sweat through the first 20 minutes of lecture.

Monday, August 17, 2009

Squat night

Squats with cambered bar: 145 X 2 sets of 8, 235 X 2 sets of 5, 325 X 2 sets of 3, 415 X 2 sets of 3, 505 X 2 sets of 3 and 1 set of 2. Felt a twinge in my back on the first rep, did number two and then racked it. Done squatting for the night.
Hanging leg raise: 4 sets of 10
Reverse hyper: 4 sets of 15

Took the rest of the week off trying to rid myself of the "I'm gonna break in half feeling"

Monday I got back to training:
Bench: 135 X 4 sets of 10, 185 X 5, 225 X 2 sets of 5, 275 X 3, 315 X 3 off 2 soft boards, 365 X 3 off 2 soft boards, 405 X 2 off 2 soft boards, 455 X 2 off 2 soft boards, 495 X 3 off 4 board, 545 X 1 off 4 board, 495 X 3 off 3 board. 545 is the heaviest I have felt since the meet, it didn't feel too bad in my hands until i bent my elbows then it got heavy.
2 laps of intermittent triceps ext with 2 plates, then drug one lap regular. Around 20 minutes of easy cardio.

Monday, August 10, 2009

Bench Night

Bench: 135 X 2 sets of 12, 185 X 5, 225 X 2 sets of 5, 275 X 3, 315 X 3 of 2 soft boards, 365 X 3 off 2 soft boards, 405 X 3 off 2 soft boards, 455 X 3 off 4 board, 455 X 3 off 4 board, 495 X 3 off 4 board, 495 X 5 off 4 board, 365 X 4 off 2 soft boards, 315 X 6 or 7 off 1 soft board. It was another positive bench pec tearing or much pain......that's always a good night.

Cardio: 2 laps with sled (4 plates) with one stop half way around on second lap, then walked 2 more laps. It took about 25 minutes for it all......good enough for right now.

Sunday, August 9, 2009

Saturday training and Mr. Fraidy Carb

Thursday Cardio Chain drag for one lap.....not much, but enough

Saturdays training was about the usual as of late
Squats to warm up worked up to 235 X 2 or 3 sets then set to pulling.
Deads: worked up to 495 and did singles alternating sumo and conv for a while, then did doubles of each. I think I ended up pulling about 6 reps sumo and 6 conv. All reps felt off and slow. The weight-loss thing has thrown my center of gravity off, and it feels like i don't know where my hips are or where they need to be to pull like i use to. oh well......hopefully with a little more time at this body weight I can figure it out. I am maintaining somewhere between 265 and 270 right now and feel like i can easily maintain that for a while.

On a side note Sue calls Spud Mr. Fraidy carb because he does alot of low carb days through the week, and something spud said today screamed Mr. Fraidy carb. Marc saw me eating some turkey wraps and said they smell he looked longingly at my flat bread wraps as he asked me....."are those low carb wraps....." I laughed realizing he was serious. He just walked off and said you will understand one day..... One day I will probably be Mr. Fraidy carb to but tonight.....its Cake and Pizza cheat night!! Damn QVC had some awesome looking deserts on sale and now I going to make a special trip to the grocery store to get some cake.

-A little extra cardio and it all evens out

Thursday, August 6, 2009

First night "Back" benching sort of heavy

Bench: 135 X 2 sets of 12, 185 X 2 sets of 8, 225 X 2 sets of 5, 275 X 2 sets of 5, 315 X 2 sets of 2 off soft board, 365 X 2 off 2 soft boards, 365 X 2 off 1 soft board, 405 X 2 sets of 2 off 3 board, 455 X 2 sets of 2 off 3 board, 495 X 1 off 4 board, 495 X 3 off 4 board. Tonight everything felt pretty good for a change. First time with heavier weight in my hands. I tried to blame the weight feeling heavy as hell on the new guys hand off, but i am just not use to heavy weight again yet.

Wednesday Squat: No one was there so I decided to squat with the hated safety squat bar. I don't particularly care for this bar, but it was a change of pace from the buff bar.
145 X 10, 235 X 2 sets of 8, 325 X 2 sets of 3, 415 X 2 sets of 3, briefs went on here, 415 X 3,
505 X 2, 505 X 2 505 X 2 (I got out of position on the second rep and screwed my back up, so that was the end of that). However, I figured a lap with the chain would make it all better....strangely enough it helped.

Lat pulldowns with straight bar: 4 sets of 8 somewhat heavy
Incline DB Press: 65 X 15, 75 X 12, 85 X 12, 95 X 12
Overhead DB press: 45 lbs X 2 sets of 20
Lying KB triceps ext: 16 Kg X 4 sets of 15
Superset Green band triceps Pushdown with machine biceps curl for 4 rounds of 15 each
alternating DB curl: 1 set of 10 with 40 lbs.
Band Pull-aparts with mini band: 2 sets of 15

Drug the chain for one slow lap. I got a late start and didn't really accomplish anything......oh well

Saturday, August 1, 2009


We did another week of deads with chains off 3 inch box: I just did singles. We added chains one at a time with a bar weight of 585. I think i made it 3 or maybe 4 chains before I tapped out.
Hanging high leg raise: 4 sets of 5

I had to do cardio today so i figured I might as well make it suck ass since my training did.
Hooked the two small chains together and decided to pull them for a lap.
I went backwards from my normal chain path starting with the uphill portion first trying to avoid the long incline that starts at the stop sign. I made it half way around in half an hour and to the opening into the parking lot in just over 45 min. That is where it all ended. I had to drop one of the chains and finish them one at a time. I know it sounds obvious, but pulling one chain feels a lot easier after pulling two 3/4 way around. I finished pulling the second chain 54 minutes after starting. I think it is possible to do on a cooler day when i am fresh, but even then it will be an ass whipping.

Friday, July 31, 2009

Ketchup logs

Saturday: deads with chains with weight on 3 inch box: worked up to 495 and added chains one at a time. I think I worked up to 4 chains per side for singles. Then Karl had the great idea to just put another plate on and I missed horribly. Went back down to 495 and chains for 3.

Wednesday: box squat with blue band over plates with buff bar: 2 sets of singles with 235, 325, briefed up at 375 X1, 415 X 1, 465 X 1, 505 X 1, 555 X 1. I got my ace briefs back from getting altered and they fit great. Nice to have a pair of briefs that don't fit like tighty whitey briefs.

Thursday: wide grip lat pulldown: 5 sets of 8 light
Triceps/pullover with band on reverse hyper: 4 ets of 12
KB Snatch: 72 lbs X 5, 88lbs X 5, 106 X 3 (these were a lot easier when I was heavier)
KB Clean and pres: 88 lbs X 2 sets of 5
Bent over row: 225 X 8, 315 X 8, 405 X 2 sets of 8
Shrugs: 315 X 10, 405 X 10, 495 X 10, 495 X 10
Shoulder superset with 40 lb DB: 10 overhead press, 10 side raise, 10 front raise, 10 rear delt raise for 2 rounds.
The highlight of the day was pulling the chain before my workout. I knew I wanted to try to go under 8 min, but I was surprised to pull it in 7:22 min. It killed me for a good half hour after i was done. It will be a while before I pull it for time again.

I went on vacation to the beach with Lindsay for 3 days. I thoroughly enjoyed not doing much at all. I ate and drank way too much, but thats what vacations are for. I gained about 11 lbs in 4 days ( even I was fairly impressed with that), but it should come off pretty well once I start back up with the cardio and eat sensibly.

Thursday, July 23, 2009


Wide grip lat pulldowns: 5 sets of 10 moderately heavy
Pull-ups with spud Inc Jump Rings: 3 sets of 5
Bench: 4 set of 8 and 1 set of 15 with 185
Band suspended smith machine pushdown with 2 purple bands: 4 sets of 15
Push Ups off suspension straps: 3 sets of 8
Tire smash with light sledge hammer: 1 set of 10 per side, 1 set of 15 per side
One arm Triceps Pushdown: 3 sets of 10 with 70 lbs
Biceps curls: 3 sets of 10 with a plate and 1 drop set.
Kettlebell Double overhead press: 20, 24, 28, 32 X 10 each 40 X 6

Wednesday and cardio

Monday cardio: Drug the chain for a lap in 8:23. I was hoping for under 8, but not yet......

Wednesday: box squat with buff bar with blue band over the plates: 325 X 2 sets of 2 put Berry's loose titan briefs on 375 X 2, put Karl's slightly tighter briefs on (that he said I would never get on) 375 X 2, 415 X 2 sets of 2. Nothing felt really good, but the back held up decently.

Wednesday Cardio: 1 lap chain (started raining on me half way around so I came inside) 2 min jump rope just for the hell of it, 20 minutes on incline treadmill.

Tuesday, July 21, 2009

Diet Recap

Well the diet is officially over! I started at a weight of 325 lbs and came down to 260 lbs in about 11 weeks. It wasn't as hard as I thought it was going to be, but then again my eating habits took a 180 degree turn. Before the diet I was doing zero cardio, so I told myself if I could do just 30 minutes 3 times a week I would be happy with that. I made my 30 minutes 3 times a week every week, and sometimes a little longer than 30 minutes. The funny part was that toward the end of my diet it was hard not to add another cardio day. It was weird for me, but cardio almost gets addicting once you start to see progress and you know that cardio will speed the weight loss. Now the hard part is to maintain my weight and try to keep slowly dropping body fat. I plan to keep my weight under 275 for at least a year (this will keep me eating clean, while giving myself a little room to gain some muscle hopefully). The diet was a good learning experience and great for my health. I can sleep more than 2 hours at a time now and my blood pressure is down to a normal range. I am very pleased I decided to do it, and now I can focus on the real task at hand (getting strong).

Saturday and monday

Saturday squats with reverse bands: 415 X 2 sets of 10, 465 X 2 sets of 10
Close stance reverse band squats: 235 X 10, 325 X 10, 12, 15.
Hanging leg raise: 1 set of 15
speed deads with mini bands: 135 X 2 sets of 2, 225 X 3 sets of 2 (3 sets each) sumo and conventional.

Bench: 135 X 2 sets of 12, 185 X 2 sets of 5, 225 X 2 sets of 5, 225 and 1 chain X 5, 225 and 2 chains X 5, 225 and 3 chains X 5 (2 foam boards), 225 and 4 chains X 5 (2 foam boards) 225 and 4 chains X 5 off 1 foam board, 225 and 5 chains X 2 sets of 5 off 3 board.
Hammer incline press: 1 plate X 4 sets of 20-25

Thursday, July 16, 2009

Another suck day

Reverse hyper row: 200 X 5 or 6 sets of 20
Push ups off suspension straps: 5 or 6 sets of 10-12
Overhead press with swiss bar: 130 X 12, 10, 7. 90 lbs X 15, 14, 18
Dips: 5 sets of 10-12
DB Hammer curls: Started at 10 lbs for 5 reps and moved up 5 lbs each set till the 95's for 5 with rest obviously.
Kind of a sucky day with low motivation and sucky strength. Soon to be over.......

Wednesday, July 15, 2009


Cardio: 2 laps with chain and 20 minutes treadmill
Speed squats: 145 X 8, 235 X 2 set of 5, 315 X 2 sets of 3, 405 X 3 sets of 3
Deads: 405 X 2 sets of 2 sumo and conv. 500 X 2 sets of 2
Stiff Leg deads: 315 X 3 sets of 10
Another suck day. Back issues still sucking. If it's not noe thing, it's another......

I think the official "Diet" will be over by this week-end.

Tuesday, July 14, 2009

Back Logs

Thursday: speed bench with monster mini on 135: 5 sets of 3 and 2 sets of 10
Triceps death (close grip board press from 1 board to 4 board in ascending order for 5 reps each):
2 sets at 135 and monster mini
Rolling triceps ext: 60 X 8, 65 X 8, 70 X 8
Dips: 4 sets of 8
Green band pushdown: 2 sets of 20

Saturday: reverse band squats with buff bar: worked up to 3 sets of 2 at 685. I used two pair of loose briefs from when I was fat(er) and they didn't really do much for me.
Banded sissy squats: 4 sets of 12 with blue band
Hack Squats: 2 pl X 12, 3 pl X 12, 4 pl X 12

Sunday Cardio: 4o min stepmill.
Monday cardio: 35 minutes sled drag (1 upper body and 5 regular drags)
Monday Workout: Bench 135 X 3 sets of 12.
Floor Press with fat bar: 1 plate X 2 sets of 8, 1.5 pl X 2 sets of 8, 2 pl X 2 sets of 8, 2.5 pl X 5, 4.
Chest fly with purple bands: 3 sets of 10
A few misc triceps exercises that didn't really do anything for me (dips, rusty's/tate press, sled)
KB Arm Bar: 12 kilo with 3 rounds of 30 second holds.
Pec feels like ass.....such as life

Wednesday, July 8, 2009


Cardio: 1 lap chain, 1 lap prowler with a plate on each side. 20 minutes on incline treadmill
Reverse band squats: 2 sets of 2 at 415, 1 set of 2 at 505 just a little warm up/ speed squat
Deads off 2 or 3" box: 315 X 2, 405 X 2, 505 X 2, 605 X 1 (sucked) 515 X 2 sets of 5
Stiff leg deads with db's: 85 X 8, 105 X 8, 130 X 8

I hear there is a new heavy metal powerlifting band coming out called Tollhouse killers......
There first album will look something like this....
1. Scar tissue Ripping
2. No Respect for The Weak
3. Get it Get it Get it
4. Can't tie my shoes
5. My foam roller has a flat spot

More to come later......

Monday, July 6, 2009

1000 carb day and my cheat meal......s

Sunday was the first time I was going to try to get a 1000 g of good carbs in. Fortunately I learned a lot from marcs first 1000 carb days, so I just blended most of my carbs to eat. The plan was 100 grams every 2 hours or so.

#1: 2 large apples (not the best carbs, but it was 6 A.M and didn't like the thought of an oatmeal shake
# 2: 2 cups of oatmeal blended in water
#3: 1 cup oatmeal, 1/2 carb force blended
# 4: 1 cup oatmeal 1/2 carb force blended
# 5: 2 cups kashi cereal dry
# 6. 1 large sweet potatoe, 1/2 carb force blended
# 7: 3 rolls of sushi and 1/2 cup rice, 3 or 4 oz of sesame chicken, 1 new castle beer
# 8: Nestle tollhouse time! 1 butter finger brownie, 7 layer brownie, double doozie choc chip cookie
# 9. blackened chicken Alfredo (3 or 4 oz chicken) and 2 cups pasta, 1 double serve red stripe

It wasn't as hard to get the good carbs in as I thought. I was surprisingly hungry most of the day. The cheat meal was not all that bad, but it took a turn for the worst when the tollhouse idea popped into my head. It is all good......

Saturday, July 4, 2009

Happy 4th and 5th of july

Squats on box with cambered bar: 145 X 2 sets of 8, 235 X 2 sets of 8, added the blue bands over the plates from here on out. 235 X 3, 325 X 3, X 5, 415 X 3, X 5. I put briefs on for the 4 plates. I used berry's old briefs that he doubted I would fit into.
Deads: worked up to 4 or 5 sets of 2 with 405.
Hanging leg high raise: 3 sets of 5.
Cardio: 1 lap with chain, 2 laps with 2 plate, 2 laps fast walking. Took a slow paced 40 minutes.

Happy 4th of July to everyone. I am going to have a happy 5th of July because it is a 1000 carb day with a small cheat meal to top the night off!

Thursday, July 2, 2009

Thursday sort of workout....

Bench: 135 X 3 sets of 8, 155 X 8, 185 X 3 or 4 sets of 5. Not quite speed work, but its the heaviest i have taken a full bench to the chest since I hurt my pec.
KB stability ball press: 20 Kilo X 3 set of 25
Spud Inc jump Ring Pull Ups: 4 sets of 5
Bent over row: 225 X 8, 315 X 2 sets of 8
Lying KB extension: 1 set of 15

I didn't really accomplish anything today, but i was there.

I was daydreaming of my next cheat meal the other day while I was running the rack for mac squatting. I think we were having a conversation and out of nowhere i said something like...." I am going to eat so much sushi" in a longingly voice. I think it made him uncomfortable to hear me talk about sushi as " a sexual object" (so he said). Cheat meals are something to look forward to with great anticipation.

Wednesday, July 1, 2009


Speed squats on box: 235 X 2 sets of 8, 315 X 3 sets of 3
Conv Rack Pulls: 4 sets of 8 with 315
Sumo Rack Pulls: 3 sets of 8
Leg press: 3 or 4 sets of 10-15 kinda heavy
Stiff Leg DB deads: 60 X 10, 70 X 10, 80 X 10
Oblique Crunch 106 X 12 for 2 sets.

Tuesday Cardio: 3 laps with the sled in just under 43 minutes.

Tuesday, June 30, 2009

Saturday and Monday

The hamstring felt a little better today so I went a little heavier.
Cambered bar with blue band over it. 145 X 2 sets of 5, 195 X 2 sets of 5, 235 X 5, 285 X 2 sets of 5, 325 X 2 sets of 5. Nothing felt good, but my leg didn't fall off so its all good.
Spud Inc hanging ab strap leg raise: 3 sets of 10
Stiff leg deads with DB's: 45 or 50's for 3 sets of 12

Cardio: 6 laps with 1.5 plates and 2 more with 1 plate (took about 50 min)

Floor Press: 135 X 3 sets of 12, 185 X 2 sets of 12, 225 X 3 sets of 10, 275 X 2 sets of 6
DB Press: 45 X 20, 55 X 15, 65 X 15
Roling Triceps ext: 45 X 3 sets of 20
Green Band Single arm pushdown: 1 set of 12 each arm

Cardio: 2 laps with the chain.

A guy in the gym walked in and said " hey man your look'en actually have some shape to you now...." I love backhanded compliments as much as the next person.

-10 more to go.....I think

Thursday, June 25, 2009


Benched a little today for the first time since i hurt my pec. 135 X 4 sets of 10
Floor Press with DB: 75 X 15, 85 X 12, 95 X 12
KB Clean and press ladder: using 16, 20, 24, 28, 32 KG for one set of 3 and one set of 5 each arm
Snatch ladder: 16, 20, 24, 32, 40 X 1 set of 3 each arm
Low row Machine (3 plates) superset with wide lat pulldowns 220 lbs) 3 rounds of 8 reps each
Single arm band pushdown: drop set going from green to purple to monster mini's all for 8 reps.

Wednesday, June 24, 2009


Squats with safety bar: 145 X 3 sets of 10, 235 X 2 sets of 8, 285 X 3
Conv Deads: 135 X 2 sets of 10, 185 X 8, 225 X 8, 275 X 4
The uncooperative hamstring was fairly uncooperative tonight, so that was all i got out of it.
Took a little frustration out on the stepmill for 30 mins fairly fast paced for the first 20.

Tuesday, June 23, 2009

Saterday and stuff

Did not train at all on Saturday except the step mill for 1 hour. slow pace but that is the longest i have stayed on it yet.

Monday: floor press with spud Inc swiss bar: I did a lot of light stuff with 1 plate and eventually worked up to around 175 all for sets of 12.
4 board close grip swiss bar press: 2 plates X 5. This was a bit heavy for my first benchnight back, but couldn't help it.
drop set one arm pushdowns going from green to purple bands: 5 sets of 10 green then 10 purple.
DB lateral raise: 30 X 12, 40 X 12, 50 X 10, 65 X 10
DB shoulder press: 65 X 15, 65 X 12, 60 X 12

Cardio: 20 minutes on step mill. finally got the balls to go a little faster on it. It is more fun, but sucks more.

Thursday, June 18, 2009

Wednesday and Thursday

A.M cardio: 40 min of incline treadmill

Deload lower day
Leg press: 6 sets of 10 with7 or 8 plates
close stance asisted safetybar squats: 235 X 10, 325 X 8, 415 X 8, 325 X 20
Deads: 225 X 5, 315 X 3, 405 X 2 sets of 3, 315 X 5
Stiff leg deads with db's (just to stretch the hams out) 40 X 12, 50 X 12
Hanging high leg raise: 2 sets of 5

Thursday: Did alot of stretching on the pec and light db work with it.
KB Floor press: 53 X 12, 62 x 12, 72 X 12, 88 X 12
DB Row with 154: 4 sets of 10
KB snatch and snatch press: (worked out to be 6 snatch and 6 snatch press with no rest):
44 X 6, 53 X 6, 62 X 6 (last one kicked my ass and had to come back to get the last 2 reps after a putdown)

The diet is still going well I was down to 278 today so I get my cheat meal tomorrow. 10 or 15 lbs more to least that is the plan.

Tuesday, June 16, 2009


A.M. cardio 30 minutes sled pull with 1.5 plates then 20 minutes on step mill

I did a lot of pec stretching to warm up
3 or 4 sets of db pullovers with 10 lbs
a few light chest flys with baby band
4 or 5 sets of db press with 10 lbs
Rolling triceps ext: 40 X 15 45 X 3 sets of 15
purple band tri ext X 4 rounds of 15
Plate raise: 3 sets of 20
side raise with db: 35 X 12, 40 X 12, 40 X 20

Tuesday Cardio: one lap with the chain. Tried a new technique using short drags of 20-30 feet with 10-20 second rest periods between. It worked out pretty well, but still kinda hard.

Saturday, June 13, 2009


Buff bar squats off box with chains: worked up to 325 and added chains 2 at a time until 8 or 9 chains I think. All sets of 3 except last one of 2.
Close stance KB squats: 24kg X 3 sets of 10
Pull through with band: 2 sets of 12 kinda felt a twinge in the hammy so That was it.

I wanted to do little extra cardio today but couldn't figure out what to do so i tried something new.
10 minutes of kettlebell swings straight with the 12 kilo. I alternated one arm between the legs, one arm on outside of the legs (great core work) and two handed swings. The first 5 minutes were regular swings, and after I figured out I wasn't going to die I made the last 5 minutes high swings. I highly recommend these for a fast cardio session if you are short on time. I might take next week off from anything hard....we shall see

Friday, June 12, 2009


Speed box squat: 325 X 4 sets of 3
Deads: went up to 405 X 2 sets of 10 Conv, 1 set of 10 sumo, and 1 set of5 with 500 sumo.
Close stance assisted safety bar squats sets of 5 with 145, 235, 325, 415, 505.

Step mill for 40 mins after we closed up since I slept in instead of doing it in the morning.

Thursday: No "workout" to speak of, but the kettlebell unloading was good enough for me. I kept hollering GPP at stefan all day and laughing, and finally he asked me...... what is gpp? I was like dude...... after all the sled work, chain drags and prowler he doesn't know what gpp was....

Tuesday, June 9, 2009

get it get it......

Bench off 2 board: 315 X 5, 365 X 5, 405 X 3.5 (felt a small ripping in my left pec and got stapled) Kinda funny after the guys got it off me cause they thought I was kidding until I just let it lay on the boards.......kinda funny.....after they got it off me. The massage therapist said small tear in the medial head of the pec. Shouldn't be too bad, just give it a little time, stretch, and ice and back to normal in no time.

Sunday, June 7, 2009


Pulldowns: 5 sets of 10
bench: 135 X 3 sets of 20 just to get some blood in
band chest flys superset with hammer incline press: 3 rounds of 15 each, again just for some recovery

DB Row on incline bench: 80 X 10, 100 X 2 sets of 10
Pull Ups with spud Inc jump rings wide: 3 sets of 3ish. Not going to lie...these were ugly....half reps at best.
DB Shoulder press: 65 X 15, 80 X 10-12?
Kettlebell snatch test: This includes 100 reps with the 24 Kilo KB in 5 minute period without letting go of the kettlebell (switch arms as often as you want). It wasn't quite as hard as I originally thought, but it killed my traps and biceps for 3 days....still is killing actually.
rear delt DB raise: 25 X 15, 30 X 15

Friday P.M. Cardio: 40 min on step mill at level 6. Not intense but its the longest i have made it.

Wednesday, June 3, 2009

Monday and Wednesday

A.M. cardio: 20 min step mill and 25 min on incline treadmill
Bench: 1 board for 2 sets of 3 and 1 set of 4
Close grip 4 board press: 405 X 5, 405 X 10
Skull crusher (modified to not kill my elbow) E-Z bar with chains: 3 sets of 10
Spud Inc fat bar pushdowns: stack X 3 sets of 15 and a drop st on the last one just for fun
Curl machine drop set: 4 sets of 8 heavy to light.

Wednesday cardio: 1 lap prowler with 1 plate each side, sled with 2 plates X 2 laps, sled with 1 plate X 2 laps (it all took about 35 minutes. Felt like I moved at a snails pace, but i got it done.

Speed squats on high box: 2 plates and band over plates X 4 sets of 3.last set was 3 plates and the bands X 3.
Top end rack pulls conventional: 225 X 3, 425 X 3, 515 X 3, 605 X 3, 645 X missed (didn't feel right so I just gave up on it and went back down) 515 X 3 sets of 5 with straps.
Tag teamed the chain for a lap with a young guy talking shit to whooped his ass and satisfied me greatly.

Sunday, May 31, 2009


Friday cardio: pulled chain for 10 minutes and then sled for 20 to get my 30 minutes.

Cambered bar box squats: 3 sets of 10 and 2 sets of 5 with 415. My back was cranky so i didn't push it going any higher.
KB Squats: 3 sets of 10 with the 20 Kg's
Hack squats: 3 pl X 12, 4 pl X 12 Quads were worn out after this.
Band behind neck good morning with green band: 2 sets of 15

I went lower than normal on the squats and i am pretty sore because of it.....i guess thats a good thing....

Thursday, May 28, 2009

Reverse band speed bench (purples doubled up): 315 X 3 sets of 3, 365 X 2 or 3 sets of 3 385 X 3
DB Floor Press: 90 X 12, 100 X 12, 100 X 8 (yes my endurance is that bad)
staggered hand elevation push-ups as finisher: 2 sets to failure....didn't take long to fail 15-18 reps per set.
Pull Ups (close grip using spud Inc Jump Rings as handles): 5 sets of 3
Up right row with E-Z curl bar: 3 sets of 8 with 125 or so
KB Snatch: 1 set of 20 each arm with 20 KG
one drop set of Biceps curl machine 10 reps each weight for 5 different weights.

Wednesday, May 27, 2009


Speed squats with cambered bar and blue band on low box: 4 sets of 3 with 325.
Deads: worked up to 2 sets conv and 2 sets sumo with 495 for 3 reps. 495 X 5 conv, 405 X 10

A.M. Cardio: 30 minutes (6 laps) sled drag with 1.5 plate

Monday, May 25, 2009

memorial day training

Monday morning did 5 laps with 2 plates on the sled

Bench: 135 X 4 sets of 10 225 X 2 sets of 5 started adding chains 2 at a time after this: I think I did a set of 5 and 3 reps off a 2 board with 6 chains, the a set of 3 and 5 reps with 8 chains off 3 board and a set of 3 with 9 chains off 3 board.
Rolling triceps ext on floor: 60 X 10, 65 X 10, 70 X 10, 75 X 10
green band triceps pushdown: 1 set of 25

Got a whim to do a little extra cardio so I tag teamed the chain for a lap in 5.35 minutes. we were walk/sprinting most of the way. It kinda sucked, but was kinda fun. It was a half hearted attempt to try to make myself nauseous enough to not want to eat junk food when I got home. It worked pretty well i must say....all i want now is a nap.

Saturday, May 23, 2009

Jack and Pizza

First cheat meal of the diet was pizza from the mellow mushroom and some jack and diet coke.
It was nice to eat and drink as I please for one meal, but Saturday morning was back to the diet.
Box Squats with buf bar: 415 X 5, 505 X 2 sets of 5, 555 X 5
Band deads with monster mini: 2 sets of 2 conv with 2 plates 2 sets of 2 with 2 plates and 1 set of 2 with 3 plates.
hack squats: 3 plates X 12, 4 plates X 2 sets of 12

Nothing special, just a little work.

Friday, May 22, 2009

accessory upper

Speed Bench: 1 plate and 4-5 chains per side X 7 sets of 3
Chain suspended push ups on Spud Inc suspension straps: 2 sets of 10 super set with low incline dumbbell press with 65's for 10's.
Front KB snatch rise: 4 sets of 10 with 24 kg.
side KB snatch raise: 3 sets of 10 with 20 or 24's....can't remember....
Pull ups using spud Inc jump rings (close grip): 5 sets of 3. 3 is about all i can manage right now, but I plan on throwing these in regularly. My lats and mid back are smoked from them.
DB shoulder press: 65 X 15, 75 X 15.

Friday A.M. 40 minutes of incline treadmill. Constant speed, but increased the incline 2 % every 2 or 3 minutes and walked at 15 % for 5 minutes. Then, took the incline down the same way until done. Kind of a nice way to mix it up.

Wednesday, May 20, 2009


Speed Squats with camberd bar off a low box:worked up to 325 for 4 or so sets of 3
Deads (conv): 5 or 6 sets of 3 with 405 trying to get my hip drive faster....something I am lacking.
Reverse hyper: 2 sets of 20 with 500.
A.M. Cardio: 4 laps with 2 plates, 2 laps with 1 plate. Cardio and eating cleaner is getting easier for me thankfully. I saw a nice huge plate of chocolate cake on the shakebar when I came in this morning to do my cardio, but it didn't seem to bother me. This is something Lindsay will be happy that I will stop the dirty looks and grumping that she is eating something I can't have.

Tuesday, May 19, 2009


Finally came back to the bench today.
Bench: 135 X 4 sets of 8, 225 X 3 sets of 8, 275 X 5, 315 X 5 (1 brd) X 2 sts, 365 X 5 (2 brd)
Close grip 4 board press: 2 sets of 6 or so
Double purple band triceps ext: 3 or 4 sets of 15
Biceps Curl Machine: Did a light drop set to get a little blood in them.

Did 30 minutes of step mill in the morning.

Friday, May 15, 2009

accessory upper

Speed Bench: 185 X 6-7 sets of 3
Floor Press: 60 X 12, 65 X 12, 75 X 12, 90 X 12
KB Snatch: 62 X 8, 72 X 8, 88 X 8, 106 X 8
upright Chain Row: 6-7 sets of 15 or so
Chain drag around building after I closed up.

Friday Cardio: sled drag with 2 plates for 30 minutes and then stretched.
The chain claimed 2 more victims yesterday! Two of the girls that take the MMA class wanted to drag the chain, so they dragged it 1/4 way around and gave out. Marc and Sue had to come to the rescue and pull the chains back.

The weight is coming off pretty well, and am starting to feel better and sleep much better. It has only been one week of eating clean and I am already thinking of my first cheat meal i get next week. I don't think I am going to blow it out like i normally do when i have a cheat meal....but we will see when it gets here.
No Saturday training as Spud and I are working the Nutrition Warehouse booth at the palmetto cup Bodybuilding show. Good luck to all the guys from the gym competing this weekend!

Wednesday, May 13, 2009

light Zesty italian......

So The diet is going pretty well and am down around 300ish. I made the mistake of sarcastically commenting to one of the guys how is was looking forward to eating my turkey & spinach wrap with light zesty Italian dressing on it. He said.......did you just say light zesty Italian??? I just had to hang my head....... Anyways On to training.

Low Row machine: 3 sets of 10 with 3 plates
Flat Dumbell Press: 60 X 12, 65 X 12, 65 X 12, 70 X 12, 70 X 12
Purple band chest flys: 2 sets of 10
Bent over row: 4 sets of 15 with 225
Shoulder press machine: 3 sets of 12ish
Decided to do Chain rows around the building mixed in with a little regular dragging (This took about20 minutes)
Finished the cardio when I closed with a couple of laps with 2 plates.

Wednesday: I woke up early and went to do my cardio while Lindz did the cross training class with sue. I did around 30 minutes of sled drag with 2 plates (got 5 laps in, which is more than I have done before).
Speed squats with buff bar to warm up: 315 and 1 chain X 3, 2 chain X 3, 4 chain X 3 (got tied up with a customer for a while so I just moved on to the deads I was planning on anyways.
conventional deads: 4 sets of 5 with 425 and 1 set of 5 sumo with same weight. These didn't feel especially great, but it was work enough to get my back tired. That was about all I had time and energy for.

Saturday, May 9, 2009


I figured almost a week off was long enough so I got back to training.
Cambered barSquats on box at parallel (a little lower than I usually go):
235 X 8, 325 X 2 sets of 8, 415 X 8
Deads: Conventional:225 X 8, 315 X 8, 405 X 5, 405 X 5, 405 X 8 (mix of sumo and conv) 315 X 12.
Hack squats: 1pl X 12, 2 pl X 12, 3pl X 12, 4 pl X 12
Sled drag for 30 minutes with one plate.

Started the Diet today, So I am headed to the grocery store. Fun times to be had.

Wednesday, May 6, 2009

Jr Nationals meet

Thursday afternoon I weighed 315, so i cut out most of my water in hopes of making 308 as soon as I got to Baton Rouge. It wasn't too hard not to drink or eat much that night and had a good nights sleep....too good. I overslept by an hour and fifteen minutes. So I raced to the gym so we could all head to Charlotte for the flight (we did about 85 most of the way with mike muttering we should have left him). Hell, I would have left me.......
Long story short we make our flight and get into BR about 1 P.M. but I have to wait until 6 to weigh in. 6 finally rolls around and i weigh in at a slim 301 (I could have been eating hours ago). We ate at a great restaurant and i ate cookies and banana nut bread and drank pedialyte most of the night. I never weighed myself that morning, but I know I got back up to 312-315 because my squat suit has never been so tight.
The Meet: I opened at a conservative 903 on the squat and sat in the hole for an eternity waiting for spud to call up, but it went up decently. Jumped to 964 I think and got out of position and tried to do a good morning with it in the bottom.....didn't make it out of the bottom. Same thing applies to my next attempt at 964 but not quite as ugly.

Bench: Opened at 633 (the lightest thing i thought i could touch, and it went up decently, but not as fast as I was hoping. I'd like to say I screwed up my technique or something stupid like that on my next two attempts at 667, but i felt like I just wasn't strong enough to lock them out. Kinda sucked, but some days are like that.

Deads: Tried my hook grip in a meet for the first time and was successful at my opener of 622. The hook grip felt good and strong, but only for that attempt. My next attempt of 667 got somewhat close to lockout when the meat on my thumbs tore off and the bar went with it. No More hook for the day so I used an over under and just missed it at the lockout (must have held it for 5 seconds trying to lock it out).
Although I didn't do as well as I know I could have, it was a good trip. I learned a lot and met a lot of great people. Much thanks goes to Spud and Mike for taking care of me at my first big meet.

Saturday, May 2, 2009

Just a little info

The meet was fun with alot of great lifting, my lifts not being all that great though, I hit a 903 squat, 633 bench, and 622 dead (yes I benched more than I pulled) for a 2159 ish total, Not greatm but I will take it for now. I will ellaborate a little more when it doesn't hurt to type....

Wednesday, April 29, 2009


Any powerlifter knows that one of the hardest parts of the training cycle is resting and waiting that last week before the meet. I am past the part of enjoying the time off from training and am just ready for the meet to get here. Too many racing thoughts in my head of what could be.....just ready to get it done Now. My weight is fluctuating alot anywhere from 310-315. Cutting shouldn't be a problem just cut out fluids the night before and morning of weigh ins depending on what my weight is on Friday morning. I did find out a good way to cut weight pretty fast yesterday. I went to the chiro for an adjustment and to get in the hyperbaric chamber. It was hard enough the first time, but this time sucked more. The air inside the chamber heats up as the atmospheres go up so when it got pressurized it got hot. I sweat just thinking of walking, and in the heat i sweat nonstop. When I came out I was about 4 or 5 lbs lighter than when I came in. It took me most of the night to get rehydrated (and I ate some fried food for good measure to keep the weight on per Susan's advice). I plan to go in again tomorrow, but armed with ice packs to lay on.

Wednesday, April 22, 2009

Last workout before the Meet

Tonight was an easy night just to keep the feel for technique and keep the speed up.
Squats in briefs: 505 X 4 sets of 2
Deads: 4 sets of 2 in my ace briefs. The squat and pulls felt fast and clean.
I have been eating pretty much nonstop for a week or so and up to 312 lbs right now. I think that is about the max for me. I am not quite in a full 300 lb spud waddle, but it is close.

Tuesday, April 21, 2009

Bench Night

My Last bench night before the meetwent as planned. 6 sets of 3 with 405 off a 3 board. Felt good and fast on most of them.
Superset band pushdowns and straight bar band pushdowns (that I sort of turned into a close grip press) 3 rounds of 15 reps each and I was done for the night. Hopefully had my last almost sleepless night for the semester (my teachers conspired against me today to have 2 exams in one day today so not much sleep to be had). One more woorkout to go before I get to rest and be ill tempered because I have to rest.

Saturday, April 18, 2009

Catching up

Monday was shirt opener night so I took 635 to my chest for two singles. The first rep I took forever to get down and it came within an inch from touching. The second was a little faster and I actually touched/grazed my chest/belly. Something around that will be my opener.......

Pulls: I did 6-8 sets of 2 with 405 for some speed work. I used double overhand grip for half of the sets and the other sets were done hook grip. Everything felt pretty fast and light.

Saturday: Took today as a planned rest day, and help out the guys who were squatting.

Not much to say......School is in full force with the last two weeks being full of stuff to do.

Saturday, April 11, 2009

Last heavy squat day

Didn't train Thursday since everything still hurt.
145 X 8, 255 X 5, 335 X 3, 455 X 1 (briefs went on), 535 X 1, 625 X 1,
Put sit bottoms on for 815 X 1, straps up for 905 X 2 for 2 sets. I hit the first rep ok on both sets, but the second rep was the best on each set. Maybe I should ask them if I can double my opener at the meet and just count the second one...... This was a good way to wrap up the heavy part of the squat cycle.
This training cycle I only put one week of doubles in to try to gt some extra rest close to the meet.

Thursday, April 9, 2009

Bench and pulls

Used the Denim shirt tonight: 585 X 2 (3 board) 635 X 1 or 2 off 1 board, 675 X missed at the very top off 1 board, 635 X 2 off 1 board. I think I may have done one or two more sets I can't remember.......I know my body feels like I did a lot more than I did. Probably try an opener next week.

Wednesday we went back to pulling instead of squatting. Felt like I needed to keep pulling but didn't feel like going heavy so I went 4 sets of 2 with 405. Did not feel great, but they were decently fast. Hanging super high leg raise 2 sets of 5
reverse hypers: 2 sets of 20.

Wednesday, April 1, 2009

The doughnuts are working.....

The angry troll read my log about eating all kinds of bad food and thought he was going to give me a nutrition intervention on squat night. This was not to be, and soon after many failed attempts to lead me astray from my junk food he gave up and started squatting.
Free squats with straight bar: 245 X 5, 325 X 5, 435 X 1, (briefed up on this set) 595 X 1, 685 X 1
Suit bottoms on 815 X 1, straps up and knee wraps 905 X 1 (not that pretty: messed up the pick-up, had no arch, and sat straight down) 1005 X 1 First time with a grand on my back (with straight weight) Everyone was in agreement that I hit spud depth with it (it works out to be around an inch or so high from meet depth) The weight moved pretty well in the bottom, but fairly heavy at the top. Looking forward to taking a few days to rest my back and get to feeling good again.
After one day of hotdogs and reese cups I went from 296 to 301.......I'll take that

Tuesday, March 31, 2009

*WARNING* Explicit content (If you are on a diet)

I haven't worn my denim shirt since I was about 315 lbs. Right now I am around 295-300 lbs and my shirt is too loose. Everyone can guess my solution to the problem.......Boston cream pies, brownies, bravarian cream doughnuts, Big Reese Cups, cheap wal-mart PB cups, and many bags of choc chip cookies (soft batch is my favorite).
No Diet soda anymore, it's the real deal for another 4-5 weeks
lean meats are out the its all about hot dogs, Bologna, and pizza.
I am kinda looking forward to this weekend when Lindsay and I go to NC to find a caterer and go cake tasting for our wedding, but everyone keeps telling me they will only give me crumbs to try.
I guess I could consider this my last little bit of freedom before I start my diet after the meet.
I wonder How fast I can gain 15 lbs.........

Monday's Bench

Tried to new Bash shirt again. It didn't work out so well.
585 X 1 of 3 board, 635 X 1 off 1 board, 635 X picture perfect negative (not my intention), jacked the shirt up a little but and wasn't patient enough to get it to touch a 1 board, but still ground out one rep.
The shirt will take a little getting use to and It is a little too close to the meet to try it so I went back to the Denim for my last set of 635 X 2 off a 2 board. I think this was the most I have put 600+ in my hands in one night. I was down for the count after my last set.

Saturday, March 28, 2009


I guess I payed the price for trying to do two near 90 % lifts in one week. I sucked on all my pulls. Mike said it best, "its not that just hurts"
585 X 1, 635 X miss (tried my briefs and suit on this one and never could get down. 635 X 2 singles in just the suit bottoms. Ripped my thumb open on the last set so I cut my losses and called it there. I will no better next cycle.......I knew better this cycle, but it didn't stop me from trying to do it.
Stability ball leg raises with med ball: 3 sets of 15
Reverse hyper: 2 sets of 15
Did a little incline treadmill for 25 min since it was raining. Figured out a great way to cut weight today. Cover yourself with HOT liniment, put a sweatshirt on and walk on the treadmill.

Wednesday, March 25, 2009

First night in suits

Squats with straight bar: There was a lot of weird weights and weight changes so I can't remember all the weights. My last set in briefs was around 800 X 1, 845 X 1 (nice and high) in suit bottoms, 905 X 1 straps up, 950 X 1 straps up. It felt weird getting back in a suit, and I was all over the place in my decent. Once I got to the bottom and figured out where my hips were the up part wasn't so bad. All the weights moved pretty fast, so no complaints there. Next week I am planning on taking some bigger jumps to try to get that figured out for meet day. Looking forward to heavy pulls on Saturday. Nothing like two Max Effort workouts in one week to make the body feel good.

Monday, March 23, 2009

Saturday and Monday

Took a scheduled deload day and didn't do much. A little chain drag cardio and that was about it.

Monday was a deload day, but decided to do some 4 board close grip work. 315 X 5, 405 X 5, 495 X 2 sets of 4 and 1 set of 5.
Lat pulldowns: 4 sets med/heavy X 8 reps

The open Buffet at Chauncey and Leah's wedding triggered a feeding frinzy and now I am up to 305ish......after 300 it comes on easy.

Thursday, March 19, 2009

I need a sleeve of girl scout cookies....stat

Kettlebell snatch ladder: 5 reps each arm: 16, 20, 24, 28
Kettlebell snatch press ladder: 16, 20,24,28 Nothing too taxing, but still work
Double monster mini triceps pushdown: 3 sets of 20
Chain Row: two short trips of about 50 yards
Monster mini Chest Fly: 2 sets of 20. I did these just to finish getting a good pump so I could intimidate mike and the elderly guy.

As luck would have it someone sent spud a box of girl scout cookies. As any "fat guy at heart" that doesn't want to gain weight would do, Spud found the fattest guy around and threw them at him and said "here Dale eat this". Of course being the generous guy that I am I gave one sleeve of the cookies to one of our guys who is having trouble keeping weight on and then proceeded to lecture him on why he needed to choose chick fila over taco bell for supper.

Wednesday, March 18, 2009


My midback was still a little cranky from squatting on Saturday so I wasn't expecting too much, but the workout turned out good. All deads are going to be sumo from here to the meet.
worked up to 585 X 2 singles, then 635 X 3 singles. This was a little heavier than I had planned on going, but everything still went pretty fast and smooth. The plan was for 85 % of max for 5 singles, but it was close enough at around 90 %. The hook grip is feeling better and more comfortable (didn't say it doesn't hurt, but at least I am getting used to it). I Pretty much deload until next wednesday and see how I feel. I am going to try to not get retarded and go up, because I have singles in the squat suit next Saturday. I plan to do a somewhat high volume workout tomorrow to kick my ass so I might be able to sleep......still having sleep issues. The fatter I get, the less I sleep.

Once again eating a ton of food paid off in a good workout. 5 Arby's melts, a ton of sushi, and what ever else was in the vicinity when I opened my mouth.

Monday, March 16, 2009

Time for the new shirt

I tried out my new bash shirt tonight. It will take some getting use to.
545 X 1 off 3 board, 635 X 1 off 2 board, 675 X 1 off 2 board (better than last week), 675 X missed twice to a one board. The first just drifted over my face and the guys had to take it. The second made it half way up and it started looking like crap (all over the place). i was a bit delusional and thought I was closer to locking it out than I really was so when they took it I got all pissy.
The bash is the most uncomfortable shirt I have ever worn. It won't stay on my shoulders, and my hands were numb after 5 minutes in it, but if it gets the job done I will use it.

Sunday, March 15, 2009

Squat / Get stapled Day

Last week of band squats so we decided to do two blues over the plates on the buf bar. 235 X 5, 325 X 1, 415 X 1, 465 X 1 (best of the workout) 505 X 2 misses. The first miss was ugly from the get go. Took too long to get it set up and get air, not sitting back enough, oh yea, and the coming off the box part.....i messed that up too. the second wasn't quite as ugly, and I almost squeaked an ugly rep out but missed it on the way up. Who knows how much it was at the top. All I know is it was heavy as hell, bands suck, and I am looking forward to deloading next Saturday.
I still have not tried my suit on since I used it when I was a "super-fat" 320lbs. Now that I am a more "sveltlike" 300 lbs It might be a little too lose. I look at it this way....I am a genetically gifted freak that can get fat quickly so there is not much to worry about.

Thursday, March 12, 2009

Deload Deads and Cardio

Took a scheduled deload day on wednesday. I just helped the guys that were squatting and benching. I decided to pull the small chain around the building since it was cardio night. Pulled it around in about 11 ish minutes. It was harder than I remembered and had that throw-up feeling for about 20 minutes after (This was particularly disturbing to me because it delayed me eating my Arby's melts)

Lat Pulldowns using Spud Inc Jump Rings: 4 sets of 8 med-heavy
did a few sets of close grip bench with 135-185 ish
Cybex Overhead press machine: used 25 on each side for 4 sets of 15
Straight bar band pushdowns: 4 sets of 25

Simple easy done

Monday, March 9, 2009

Bench Monday

So I was sufficiently carb loaded with girl scout cookies, wedding/engagement cake, and brownies, and yet Bench sucked tonight..........I knew I should have gone with the doughnuts and waxy maize!
135 X 3 sets of 10 ish, 225 X 2 sets of 5, 315 X 2 sets of 2, 405 X 2 sets of 2 off 2 or 3 board, put the same shirt on I used last week 495 X 2 (3 board) 585 X 1 or 2 off 3 board, 675 I missed three times off a two board. I actually cleaned it up and almost came back and got my last one, but I didn't keep pushing hard and sucked on the lockout. Oh well Better luck next time right. I think uncle spud is trying to fatten me up more than I already am. He keeps giving me brownies, cakes and cookies. I need to make a nock off version of elite's "STRONGER" shirts that say "FATTER" and wear it to my meet.

Saturday, March 7, 2009

Squat training

Saturday was the long awaited day to break out the 2 brand new packs of blue bands. We used the buff bar and put on blue band over the plates and one blue on the bar (we tried two blues over the plates, and it had some good bite on it, but it worked out easier to just have one on the bar and one over the plates). 235 plates X 2 sets of 2, 325 X 2 sets of 1, 415 X 3 sets of 2, 465 X 2. I had some set up issues and sucked for a few sets so I had to stay with the 415 until I got it right. Hopefully add another band or go up in weight next week.
Hanging leg raise: 3-4 sets of 10
Reverse Hyper: 2 sets of 15 with 600

Chauncey and Laylay are getting married so Some of our resourceful significant others threw them a party. They brought their great Dane which is possibly the largest dog I have ever seen! There was a lot of good food and a lot of beer which I partook of all party, and actually I am eating some m&M's right now that I took home with me. So much for moderation.....
It was a fun time for everyone.

Thursday, March 5, 2009


Deads with chains: worked up to 545 bar weight and added two chains per set. 2 chains X1, 4 chains X 1, 6 chains X 1, 8 chains X 1, 10 chains X narrow miss at the top.
Things went pretty well tonight. The hook grip is still holding strong and getting somewhat more comfortable. I was able to pull 545 for a single straight double overhand for the first time so I guess working the hook grip is actually helping my grip strength. I am looking forward to spring break. There will be no less schoolwork to do but I may have time to sleep.

Monday, March 2, 2009

Bench Night

Used a shirt Chauncey brought in that didn't fit him. I did 3 board work: warmed up and put the shirt on for: 455 X 1,495 X 2, 585 X 1 or 2 (can't remember) 675 X 1, 725 X missed at the top end.

Can't say that I am not pleased with how tonight went. Still up in the air on which shirt to use. I am not sure if/when I want to try the new bash shirt out, or if I am going to stick with my denim (if it will be tight enough). Probably try to get something down to a two board next week. I have been carb loading since Sunday night. It started that damn bread that caraba's gives you.....couldn't stop eating it. Then we went to the "drunken doughnuts" and got a dozen (I ate them off and on Sunday night and Monday. Actually I was pretty proud that i didn't eat them all on Sunday night. todays carbs were doughnuts, waxy maize, and oatmeal. Lindsay won't stay in the same room with me. I think she learned this from the crew at the gym.

Saturday, February 28, 2009

Wasting time

Saturday was a planned deload day so I slept in. It was nice to get a full nights sleep as most of the week it is 5-6 hours a night.
Box Squats on box: used cambered bar with blue band over 2 plates. I only did 2 real sets of 8 with this weight.
Pull throughs with blue band: 2 sets of 15
Stability ball med ball leg raise: 3 sets of 12
reverse hyper: 2 sets of 15 with 600
A little abductor work using black band around legs while doing body weight squats: 3 sets of 12-15
stretched a little bit.
looking forward to putting on a shirt on Monday, but still haven't decided on denim or bash.....