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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

Thursday

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.

Monday
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

Wednesday

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

Wednesday

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

Wednesday

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.