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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.