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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.....

Thursday, February 26, 2009


Auxillary bench day:
Log Cleans: 110 X 5, 160 X 5, 210 X 5.... I think.... I can't remember
Skull crushers with chains: 85 bar weight with 4-5 chains per side for 3 sets of 10
Bent over Row: 315 X 3 sets of 10
Smith Machine military press: 1 pl X 8, 1.5 pl X 8, 2 pl X 8
Side KB Raise: 16 Kg X 10, 20 Kg X 10, 24 Kg X 10
Fat Bar Lat pulldown: 4 sets of 8 light to heavy
Wheelbarrow Shrugs: 2-3 sets of 20 light.

Looking foreward to sleeping in on saturday morning since it is a deload day for me and most everyone but spud. I have forgotten what training hard feels like......It hurts.....constantly.

Wednesday, February 25, 2009

Chain Deads

The original plan was to use 75 % of max for barweight, and add chains from there. The reformulated plan was to use 70 % just to make loading and unloading easier. started adding chains at 500. 2 chains X 1, 3 chains X 1, 4 chains X 1, 6 chains X 1, 8 chains X 1 miss due to balance issues and 1 good rep. I was pleased with how the hook grip held out tonight (no slipping on any sets).
Legasorous: 3 pl X 10, 5 pl X 10, 7 pl X 10

Short and sweet.

Tuesday, February 24, 2009

Deload bench night

Scheduled deload bench night, but still wanted to get some heavy triceps in so I did 4 board close grip for 3's. 315 X 3, 365 X 3, 405 X 3, 455 X 3, 495 X 3, 545 X 3, 495 X 5.
Rear/medial delt DB Raise: 30 X 20, 35 X 20
Triceps Band Ext: Purple X 2 sets of 20ish...

Everything felt good tonight. I think that is the most I have used for 4 board close grip ( A step in the right direction).

So Yesterday was free pancakes day at IHOP ( I didn't know this until I got into the restaurant and it was a mad house) It was a mix of poor college kids, fat people, and hobos (I consider myself a hybrid of the first two). It took forever to get my food, and when I did get it I could feel the eyes of everyone waiting for a table looking at me just knowing "this fat guy will be here forever". I finished my omelet and pancakes and headed for the door wading through the pissed off people standing in line for FREE pancakes. Sometimes the world is a funny place if you take a step back and just watch these sort of things.

Saturday, February 21, 2009

Deloading and squats

Took a scheduled deload day on Wednesday so no deads at all.
Thursdays workout didn't really happen either.....too much stuff to do and too little time to do it.

Saturday: used 555 as bar weight on buff bar. added chains 2-3 each set for singles. worked up to 9 chains for a pretty solid double. 10 chains for an ugly single. I may have been able to grind out another rep, but I pussed out and called for the rack. Heaviest thing I've picked up in a while. I like the way the cycle has worked out so far with the staggered deload days. Some of the time I will have 2 deload days in the same week. Next week I am deloading bench and squats so I should be rested going into shirt work and band Squats the following week. I know I am going to catch hell from spud "deloading.....again.....?", but I am sure it will help in the weeks to come.

Monday, February 16, 2009


Reverse band bench with chains (same set up as last week): Worked up to a single with 405 and 9 small chains and one big chain, then did a double at the same weight. All sets were done off a 2 board. Pretty pleased with the way tonight went. I got a little heavier weight in my hands, but I am looking forward to a deload week next week.

Sunday, February 15, 2009

Thursday and Saturday

Thursday Auxiliary bench day: fair amount of rotator warm up/therapy.
Log press: just worked up to 1 plate on each side of the little log for 4 sets of 8.
Hanging leg raise on Spud Inc Hanging ab straps: 3 sets of 10
Chest supported row: 3 sets of 8 with 2 plates
Superset bent rows with one arm side db raise: started with 225 X 10, then went 315 for 2 more sets of 10 and 50-60 lbs DB side raise.
Upperbody sled with 2 plates: switched it up between triceps ext, rear delt raise, upright row and iron cross for 1 lap.
I think there may have been some other stuff.....but I forgot

Spud was getting married on Saturday, and apparently it was a gym holiday that forbade anyone from lifting on Saturday morning since it was only Mike, Mac and Me lifting.
Chain Squats with buff bar and chains: worked up to 5 plates and 9 chains for a double, and one more double at 10 chains. These were not as clean as I was hoping, but better results than when I last used the buff bar (mike says I need to grow traps like his so the bar will sit better on my back)

Closed the gym at 12 and rushed over to the church for the wedding. The wedding was great, and as it wrapped up all the fat guys ran to their cars to race to the food.....i mean, reception. Plenty of food and drink for everyone. Everyone had a good time and it was fun. I was knocked out before 10 (which never happens) A little more than a year and it is my turn.......a whole year of.....yes dears.

Wednesday, February 11, 2009

Last band pull week

Same set up as last week with the monster mini's and jump stretch board (except the monsters were brand new): I worked up to 365 for 4 sets of 2 with the hook (regular double overhand only held for one rep at this weight) then put straps on for a set of 2 with 365 and a single with 405. These sets were a little more work than last week, but I guess that is the point right....? It will be nice to take a deload next wednesday.

Monday, February 9, 2009

Bench Night

I decided to do reverse bands with chains for two weeks, here is the first week. We used the green bands doubled up so most of the weight was in your hands at the top, but it took off about 245ish in the bottom. Started adding chains at 425. Big chain X 2, 3 chains X 2, 4 Chains X 2, 5 chains X 2, 7 chains X 2, 8 chains X 2, had a misload with 9 chains on one side and only 8 on the other but still managed one, 8 chains X 2. All sets were done to a two board and I put the shirt on for the last 4 sets. The shirt didn't do a whole lot for me since I am 30 lbs lighter than the last time i squeezed my fat ass in it. this set up was brutal on the lockout. It was nice to get some heavy weight in my hands.

Saturday, February 7, 2009


Took a planned deload squat day today.
KB Squats (close stance): 16, 20, 24, 28 Kg all sets were 10 reps
med ball leg raise on stability ball: 2 sets of 12
Hanging spud Inc ab straps: 2 sets of 10
Pull throughs with green band: 2 sets of 15
Green band goodmornings (band around neck): 2 sets of 15
stiff leg deads on 3" and 6" box: 2 sets of 5 with 225.....just because it was there.

Friday, February 6, 2009

Deload sort of......

Deload week on the bench so I ended up doing dumbells with laylay and spudzilla.
Incline dumbells: 45 X 15, 60 X 2 sets of 15, 70 X 3 sets of 12, 75 X 2 sets of 12
Superset band straight pushdowns and band extensions (kinda hard to discribe): 3 sets of 20.
Face pulls with green band: 3 sets of 20ish
one arm face pull/ judo chop....just started making stuff up at this point2 sets of 20.
Lat pulldowns: 4-5 sets of 8-10
Rear delt raise/side raise: 2 sets of 20 with 15 lbs
Step mill: 20 minutes
I think that was it......I get more sore from our deload days than normal workouts.

Wednesday: deadlifts against monster minis: I like to put pads on the jump stretchboard to let my feet out a little wider, it also raises you up another 1/2 inch or so. Worked up to 365 for 5 sets of 2. I was pretty happy with most of the sets.
Reverse hyper: 2 sets of 15ish with 500
mike talked me into doing chain situps. The chains are held at arm extension with a few links on the ground, and you do a sit up with your arms extended overhead. they worked a little different, but were pretty cool.
I did lot of stretching after i closed up and felt a lot better for it the next day (relatively no soreness)

Thursday: auxiliary bench day: Lat pulldowns with fat bar: 5 sets of 10
Kettlebell double snatch ladder: 20, 24, 28 X 2 rounds of 5 reps each.
1 arm snatch ladder: 20,24,28,32 X 1 round of 5 reps per KB.
DB Row: 125 X 10, 154 X 2 sets of 10
Close grip press: 225 X 8, 315 X 4 ( I stopped after 315 felt heavy and made my shoulders cry)
Roling Dumbell triceps ext: 35 X 12, 40 X 12, 45 X 12
Band pushdowns superset: 20 and 20 for one round to finish them off.

Monday, February 2, 2009

It has been a while

I think my computer got the HIV and died, so I havn't posted in a while. Here has how the past week has gone.

Monday raw bench with purple bands: 320 X 1, 370 X miss, 370 X 1 and missed second, 320 X 3 (all sets were done off a three board)
Rope pushdowns: stack X 3 sets of 20
Hanging ab raise: 2 sets of 10

Wednesday: kept up with the deadlift on 3 inch box: worked up to 75 % (~525) for 3 sets of 3
Stiff leg deads on 3 inch box: 315 X 5, 405 X 5, 455 X 5 Spud said he saw some back ligaments shoot out on this set......not exactly sure what that meant, but i can still walk so its all good.
Lying leg/med ball raise on stability ball: 4 sets of 12

Thursday: Oficially started training on Thursdays again! close grip 4 board press: 315 X 3,
365 X 3, 405 X 3, 455 X 3
KB Double snatch laddar with 20's, 24's and 28's. These sucked just as much as the last time I did them, and more the next day.
Supersetted side db raise (50-60 lbs) with green band pushdowns (20 reps) for 3 rounds.

Saturday: reverse band squat with cambered bar (used a slipknotted green band this time)
worked up to 865 X 2 sets of 2 and one set of 1. These felt pretty good.
Reverse hyper: 3 sets of 15 with 500
Leg/med ball raise on stability ball: 2 sets of 12
Hanging knee raise with med ball: 2 sets of 8.