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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....