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Monday, November 30, 2009

I am still around

So it has been forever since I have posted. Hectic School stuff and lackluster training has made me lazy, but I am back to posting for my loyal fans (Mac you are awesome).

Monday 11/30/09
Bench off 2 foam boards: 365 X 6, 365 X 8, 365 X 10, 365 X 11, 315 X 12 worn out
Spud Inc Jump ring Pullups: 3 sets of 3. Haven't done these in a while so I suck again at them.
Kettlebell Snatch press: Used 20 kilo for 20 snatch press per arm for 2 sets.
Rear delt KB raise: 20 Kilo X 2 sets of 12
One set of Biceps Curls with 35's..... That's all the prim'en these big guns need.

I ate somewhere in the neighborhood of 5 Thanksgiving meals (Thanksgiving extended into Sunday night)

Wednesday, November 18, 2009

Deadlift Day

I pulled the same way that I did last week.
I did 10 stiff leg, 10 conv, 10 sumo at 135, 225, 315, 365.
Hack squat: 1 pl X 10, 2 pl X 10, 3 pl X 10
Reverse Lunge on squat machine: 3 sets of 10 each leg with baby weights.
Kettlebell sit-ups: 12 kg X 8, 20 kg X 8, 28 kg X 8
Oblique crunches: 72 lbs X 20, 88 X 20
Every time I do oblique crunches from now on I will refer to them as "Bens". I have renamed this exercise in Ben's honor for doing more oblique crunches than anyone EVER.

-Time to study now

Tuesday, November 17, 2009

Saturday and Monday

Saturday: I went to the gun show on Saturday morning so I got to the gym about an hour later than usual so not a whole lot of training.
Belt Squats well below paralell: 35 X 10, 65 X 10, 105 X 10, 154 X 3 sets of 10
Not a whole lot of training going on, but I did get a good deal on a gun. I am like that kid on A Christmas story (ralphy i think) I would have gone out and shot it in the parking lot if I wouldn't get arrested.

Floor press with squat bar: 7 sets of 3 with 325, and 1 set of 5 with 325
Incline Press for 10 reps with: 65,75, 85, 95, 105's. I think i will do these for a while just to add a little volume to my training...
Overhead Kettlebell Press: 16 x 10, 20 X 10, 24 X 10 straight to 20 X 5 (ran out of gas)
Lat pulldowns with Spud Inc Jump Rings: 1 set X 10, then I did a drop set (4 drops and I couldn't move my arms any more).

Tuesday: I started back doing a little cardio: 3 laps fast paced with 1.5 plates. Nothing much, just a little intro back into it.

Friday, November 13, 2009

A little late

I deadlifted tonight
135 X 4-5 warm up sets. I decided to do a rotation of 10 stiff leg deads, 10 conv, and 10 sumo at each weight. i did 135, 225, 315. Gonna do a little volume training for a while.
one leg assisted squats: I think i managed 8-10 sets of 3-5 reps on the leg. these were fairly painful, but i think they are effective to get the leg back. the eccentric phase is the weakest phase right now. Also if i put it into a max doesn't like that much i will continue to do both of them.
Hanging leg raise: 3 sets of 10
Foam rolled my lower body for 10 minutes post workout.
I may try to squat a little Saturday

Tuesday, November 10, 2009

Upper night

I tried something new tonight. Floor press using a deadlift bar with chains hanging on the chain mate at the end of the bar. The bar was very unstable and wobbly going down and up.
Warmed up to a bar weight of 225 then added chains up to 5 chains per side. did 4 sets of 3 there.
Incline Press (been forever since i have done these): 185 X 3 sets of 10. Did each set with different grip (medium grip, competition grip, and and little finger an inch inside the rings).
Kettlebell double snatch: 20 kg X 10, 20 kg X 15, 20 kg X 20
Chest supported double dumbell row: 100 X 10, 100 X 12, 100 X 15

The leg is doing better. Able to do more and more stuff to rehab it. I think I am compensating my not squatting by eating a lot "anti-depression food" as i think Spud termed it.

Saturday, November 7, 2009

Just Enough.....

Bench Monday: 3 sets of 3 with 315 strict (no legs) 315 X 5 off 2 board for 3 sets with the a tiny hint of some leg drive.
Band triceps ext: 4 sets of 20....can't remember much after that

Wednesday: Stretched a lot and did some stiff leg deads up to 445 for 3 with the reverse bands.
Assisted step ups: I can't remember how many i did, but i know the number was one more than my leg would take before quitting on me.

No training on Thursday....had stuff to do and didn't really want to anyways.

Saturday: Stretched and warmed up a lot.
Step ups to a 14-15" box with a slow step down: 5 sets of 15 with the bad leg and 2 sets of 15 with the "good" leg. I say "good" leg because this hurt my knee more than the other leg because it is sore from me walking funny on it.
One leg leg press: 25 lbs X 20, 45 X 20, 95 X 2 sets of 20 all bad leg
Stiff Leg deads: 225 X 10, 315 X 3 sets of 10
Regular deads: 135 X 5 conv 135 X 5 sumo 225 X 5 conv, 225 X 5 sumo. Mac tried to be the little guy on my shoulder representing the voice of reason, but I ignored it and proceeded to do something ill advised.
That was good enough for one day....sure I will feel it tomorrow. I may try to do some light belt squats Wednesday if all goes as planned.

It's like a wise man once told me "Do as I say, not as I do".........same philosophy here.