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Sunday, January 31, 2010

Squats and such

Squats in briefs: 415 X 5, 465 X 3, 505 X 3, 555 X 3, X3, 505 X 5, or something similar...
Close stance leg press: 5 pl X 15, 8 pl X 15, 11ish plates X 10 can't remember ( not like leg press is a real exercise anyways)
Ab wheel on treadmill (roll out from your knees to somewhat flat on a treadmill going ~1 mph and hold for 15-20 sec): 2 sets of 3.

Not a whole lot going on...

Thursday, January 28, 2010

Monday, Tuesday, and Thursday

Monday afternoon cardio: 30 minutes on step mill with 20 lb vest on.
Bench with chains: worked up to 315 and 4 or 5 chains per side for two or three sets of 2-3 reps off a 2 board.
Kettlebell snatch: 5 sets of 3 each arm with the 106.
Did a few one arm sets on the hammer strength chest press with 2 plates X 10 reps for 3 sets.
Triceps pushdowns with green band: 4 sets of 12

Tuesday I came in and trained a little with crack Mac as Spud calls him.
triceps pushdowns: stack X 3 or 4 sets of 2 or 15 its all a blur now
Smith machine shoulder press: 3 sets of 10 with 1.5 plates per side.
Pull ups using the Spud Inc jump rings and handles: 4 sets of 5
A lot of biceps curls, i can't remember much about......
Face pulls with stack: 4 sets of 15.

Thursday I had a little time to kill before my client came in so I started half way training.
Wide grip lat pulldowns: 5 sets of 10
Shrugs: 405 X 3 sets of 10
Incline DB Press: 60,65, 75, 85 all X 10
DB Rows: 60 X 10, 85 X 10, 105 X 10, 125 X 10, 150 X 3 sets of 10.

Spent a lot of time in Greenville the past few days because my dad had a heart attack Tuesday. The plan is for bypass surgery Monday and start the road to recovery. I'll try to keep everyone (if anyone reads this anyways) posted.

-From burgers and fries to salads and tofu for J/K, but definitely less burgers and fries.

Saturday, January 23, 2010


Cardio warm up: 20 minutes on step mill slow paced.
We squatted today and did what we called russians (5,3,3,3,5). I put my briefs on early in hopes it would help....not today. 325 X 5, 415 X 3, 505 X 3, 595 X 3, 505 X 3 sets of 5. Everything felt heavy and I just wasn't in the mood to squat.....
KB Swings: 5 sets of 10 with 106
glute ham raise: 4 sets of 8.
Hanging leg raise: 3 sets of 10
Sled drag for 25 minutes with 1.5 plates.

Wednesday, January 20, 2010

Deadlift Night and Wine

Elevated deadlift (me on a 2-3" BoX): worked up to 405 X 1 then added some weight releaser contraption I rigged up with the Spud Inc Stump straps and a kettlebell and did: 404 and 12 kilo kb per side X 1, 405 and 28 kilo KB per side X 1. The Stump strap weight releaser (really an overloader) was cool, but created an akward twisting motion to the pull I didn't care for so I bagged it after 2 sets, but I will revisit this again to get it right).
elevated deads: conv 495 X 2 sets of 3, Sumo 405 X 1, 495 X 3, 585 X 2 with straps (these wre slightly harder than I had hoped, but not terrible all things considered).
Bodymasters squats (butt to calves pretty much): 2, 3, 4, 5 plates X 8 reps
Stiff Leg deadlifts with DB's: 65, 75, 85 lbs all X 12
Ab rows on rower machine: 3 sets of 8
Benbliques: 3 sets of 10 medium heavy.

So as everyone who is anyone knows that i am getting married soon (not really), and I have taken it apon myself to get all the alcohol. Long story short I had some good wine at Christmas and again at a nice restaraunt recently (that I paid what I felt like a load of money for at the restaraunt) So I decided to serve it at the wedding, and went to the store to price it. Needless to say I was shocked to see the store price was 1/5th the price I paid in the reasaraunt. Never buying wine at a rasaraunt again....byob all the way now.

Monday, January 18, 2010

Monday Bench night

Floor press with chains: worked up to 275 and added chains one at a time for sets of 3. I did 2 sets at 3 chains per side and one set with 4 chains per side.
KB Snatch: We did 5 sets of 5 per arm with the 88 lb KB
Rolling triceps ext: 65 X 10, 65 X 10, 75 X 10
Modified JM press: 3 sets of 10 with 90ish lbs.
Rope triceps ext: 3 sets of 10 with stack
Bent over rows: 225 X 10, 315 X 10, 405 X 2 sets of 10

The floor pressing sucked, but everything else felt pretty good.
I took this past Saturday off to go to the beer festival at the Columbia metro center. I learned a lot about how to home brew beer (which I plan to start my first batch soon) and tasted a lot of new beers. I would highly recommend that any beer enthusiast try to make it next year as it was a lot of fun.

Wednesday, January 13, 2010

Dead night

Reverse band deadlifts: worked up to 655 X 1 and then 695 X 1 conventional.
Switched to sumo and did 605 X 1, 695 X 2 sets of 1, maybe 745 x 1 I can't remember. I missed an attempt at 785 pretty badly. All the weight are approximates as I didn't really pay much attention to them.
Ab Wheel: 3 sets of 10,
leg raise with 10 lb med ball: 3 sets of 10
Pre-workout Sled: 6 laps with 1.5 plates in 30 min.

Monday, January 11, 2010

Bench Night

Reverse bands bench: worked up to 525 X 2 sets of 3 off a 2 board, 1 set of 6 off 2 board, 1 set of 4
Floor press: 225 X 5, 275 X 5, 275 X 5
KB Single arm Snatch: 88 X 3 sets of 5
20 min fast paced step mill with 20 lb vest.

Nothing great, but better than nothing.

Sunday, January 10, 2010


5 min stepmill warm-up.
Ab wheel for 3 sets of 10
Cambered bar squats with weights hung on Stump straps: 325 and 1 plate hanging each side X 2 sets of 3, 325 and 2 plates hanging X 2 sets of 3, 415 and 2 plates hanging each side X 2 sets of 3.
Stiff Leg deadlifts: 106's X 10, 125's X 10, 150 X 2 sets of 5 or 6.
-All I had time for

Wednesday, January 6, 2010


Tuesday night: 20 minutes on step mill with 40 lb weight vest slow paced
Wednesday Deadlifts: worked up to 315 then added chains one by one (2 sets of 2 per chain conv) up to 7 chains per side then switched to sumo. 365 and 7 chains X 2, 405 and 7 chains X 2, 455 and 7 chains X 2.
Wide stanch Kettlebell Squats: 24, 28, 32 Kg all X 10 reps.
Incline treadmill for 20 minutes with 40 lb weight vest.

Monday, January 4, 2010


Bench: worked up to: 315 X 2 sets of 5, 365 X 2 sets of 5, 405 X 1 set of 4 and 1 set of 5 (all sets off of 2 soft boards).
DB Incline Press:65 X 15, 75 X 15, 85 X 10, 95 X 8 or 10 Surprised at how much I suck at these...
One arm Hammer Press: 1 plate X 3 set of 10
Kettlebell snatch: 28, 32, 40, 48 all for sets of 5 per arm. First time I have done the 48 in a still feels heavy.
push Press on squat machine: 1,2,3,4 plates X 6-8 reps, then a drop set 3,2,1 plates X 8 reps each weight.
Upperbody Sled (mainly some triceps ext) X 1 lap, strap over one shoulder to work core muscles for 1 lap, 1 lap straight dragging all with 1.5 plates.

Sunday, January 3, 2010


Cambered bar box squats with blue band over the bar: 325, 365, 415, 455, 505 all X 3 reps
Stiff Leg DB Deads: 90, 110, 125 X 10
Leg press: 5, 7, 9 plates per side X 15
Ab wheel: 3 sets of 10
Nothing special, but still enough to get sore....kinda sad actually

Sunday: I found an alternative to the chain since it went MIA. I pulled the prowler with 100 lbs on each post for a lap. It has been a while since I have done anything near hard cardio, but it sucked just as bad as the chain. Maybe it will get easier next week as my cardio is going to start increasing.