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Thursday, December 31, 2009


Accessory workout:
decline Bench: 315 X 2 sets of 8 and 1 set of 10
JM Press: 80 X 2 sets of 12, and 1 set of 135 X8,
Modified Deep Stretch JM Press: 2 sets of 12 with 80.
Sledge Hammer superset with 16 lb kb press: 10 swings with 15 presses for 3 sets
Pull-ups: 3 sets wide and 3 ets close for 5 reps each set. I really suck at these, but in hopes that they will get me stronger I shall endure them.....
Kettlebell snath: 32 Kg X 8, 40Kg X 8. I had to talk the old guys into these as they thought they were already done without anything in the workout that gives that puke feeling.

-My arms might fall off at the elbows.....thank you JM's!

Wednesday, December 30, 2009

Monday and Wednesday

Reverse bands bench with blue bands (all the weight in the hands up top): worked up to 500 X 3, X 2 off of 2 soft boards.
Slight Incline DB Bench: 3 sets of 10 with 100's
Shoulder Press with Dumbells: 50 X 12, 60 X 12, 60 X 12
E-Z curls: 55 X 20 for 2 sets.

Wednesday: 405 X 8 or 10 sets of 2 conventional, 405 X 8 sets of 2 sumo. Everything felt nice and heavy tonight.
Kettlebell Squats: did 8 reps with 20, 24, 28, 32, and 4-5 reps with the 40Kg
Glute hams: 2 sets of 5 (felt a little crampish in my hamstrings so i stopped there).
Ab Wheel: 3 sets of 8
Step Mill with 20 lb weight vest for 20 minutes fairly slow paced.

Sunday, December 27, 2009

Wednesday and Christmas

Wednesday deads: worked up to 405 and did 3 sets X 5 conv and 3 sets X 5 sumo.
KB Squats on incline: 12, 16, 20, 24, 28 X 8 then a drop set from the 28's to the 12's no rest. This seriously crippled me for 15 minutes.
glute hams: 3 sets of 5. I am going to start doing these ( I have never really done them before)
Spud Inc long ab strap crunch: 5 sets of 15
Hanging high leg raise: 1 set of 10.

We went to visit the families for Christmas this weekend. When we got to Winston-Salem I was looking forward to a nice dinner, a cold beer and relaxing for a while. Then I found out I had been elected to be "Santa" this year (this is a yearly occurrence when I am there). The Santa suit looked like spandex on me and the hat would not stay on my fat head. I went around the neighborhood yelling at all the kids to go to bed. All the kids I saw quickly turned and ran....not sure if they were running to bed or away from me.....? All in all it was a nice Christmas and I enjoyed seeing all the family.

Tuesday, December 22, 2009


Bench with monster Mini bands doubled up on each side: 135 X 5, 185 X 5, 225 X 3 (used a 2 board from here on out) 275 X 3, 315 X 3, 365 X 3 365 X 3.
Tried out a new shirt tonight: 405 X 3 off 3 board, 405 X 3 off 2 board.....didn't really feel that great.
Dumbell Floor Press: 110 X 2 sets of 8 or 10 and 1 set of 7
Modified triceps push-ups off glute ham with blue band around the back: 4 sets of 10....tris were done.

Sunday, December 20, 2009

The last week

Monday: Fat bar board press with chains. I worked up to 245 and 6 chains per side X 3 off a 2 board. Then I did 295 and 5 chains X 2 off 2 boards.
4 Board close grip lockouts: 335 X 5, 385 X 5 425 X 5, 515 X 3
Reverse Hyper Row: 5 sets of 10 with 400 lbs
Rolling Triceps Ext: 60 X 10, 70 X 10, 80 X 10
Seems there was more, but I can't remember......

Wednesday My Sciatic nerve was still cranky so I did practically nothing
H leg press: 1, 3, 4 pl X 2 sets of 15 each set.
45* back extension: 5 sets of 15
Prowler after I closed

Saturday: Doubled up reverse orange band squats with cambered bar
worked up to 5 plates X 5 sets of 5-6 reps. (none of these were hard, but I keep overcompensating for my cranky sciatic leg crap thing going on, so it looked like I was doing a side lunge instead of a squat).
Kettlebell Double swings: 20, 24, 28, 32 all X 8 then ran the ladder with them twice
Kettlebell Sit-ups: 20 kg X 10, 24 X 10, 28 X 10, 40 X 6

I am fairly sore from this doubt the kettlebells got me...and everyone else.

Sunday, December 13, 2009


Chain box squats with buf bar: worked up to 325 and added one or two chains per set until 8 chains per side. All sets were 5 reps and sucked. I was compensating for an uncomfortable feeling in my left hamstringish area so my squats looked more like a side lunge.
Bodymasters deep squats: 1,2,3,4, plates X 5 reps each set.
I gave up after sciatic nerve was inflamed for some reason and has hurt since a while ago. oh well....i am sure it will go away eventually.......

Thursday, December 10, 2009

Wednesday and Thursday

Deadlift work sets were 8 reps alternating conv and sumo each set: 315, 405, 455 (did one extra set of 8 to finish).
Reverse incline row: 4 sets of 8 with 100 lb dumbells
Dale Throughs (so termed by spud) They are a hybrid of a pull through and goodmorning: The band is choked off on a piece of equipment and you do good stiff leg goodmornings with it. 3 sets of 15 with blue band.
Heavy chain drags backward: 4-5 rounds of 30 steps each. Not as hard as they should have been, but I will save that for another day.
High hanging leg raise: 4 sets of 6
Reverse Hyper: 1 set of 20
Foam rolled lower body to finish up

Thursday: 2 laps with the prowler to cardio/warm up.
Speed bench off one foam board: 185 X 2 sets of 3, 225 X 2 sets of 3, 275 X 2 sets of 3
4 board press: 1 set of 8, 1 set of 10, 1 set of 20. Some of these sets were super set with triceps pushdowns.
Band assisted dips: 5 sets of 12-15
Superset triceps ext and 1/4 dips: 3 rounds of this then a drop set on the triceps ext.

First Thursday workout in a while.....nice to get one in.

Tuesday, December 8, 2009

Monday Upper

I did foam board bench press tonight. Worked up to 405 X 5, 6, 7, 5 off of 2 foam boards.
Dumbell floor press: 100 X 8, 110 X 8, 120 X 6
Banded upright row with a bar: band and bar and some weight X 3 sets of 8
Kettlebell snatch ladder: 24, 28, 32, 40 kilo X 2 rounds of 5 per arm
Sledge hammer: 3 sets of 15 per side.

I finally watched Goodfellas today. I feel more like a man now. I was quoted the movie countless times, and just gave a dumbfounded stare back to people because i had never seen the movie. So finally one of my friends broke down and bought me the movie. I have been missing out on a good thing for many years I am turning my attention to watching the godfather (no, I haven't seen that either).

Can I be my own group..... That way I will be the strongest one!

Wednesday, December 2, 2009

Lower body wednesday

I decided to do good mornings today instead of deadlifting.....why I am still wondering. They were worse than I remember, and I remembered why I don't do them.....I suck at them.
suspended Good mornings with cambered bar out of Spud Inc Suspension Straps: 3 sets of 8 with 325. I was planning on doing more, but decided against it, because they sucked.
Deadlift: 315 X 2 sets of 20 just for fun and maybe punishment for skipping out on goodmornings.
Bodymasters butt to calves squat: 1 pl X 8, 2 pl X 8, 3 pl X 8, 4 pl X 8
Foam rolled for 10 minutes afterwards.

It seemed like so much more when I did it.......