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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.