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Thursday, April 29, 2010


I trained with one of my clinents (B to tha Ryan as Spud calls him)
Bench with chains (strict press) worked up to 225 and 4 or 5 chains per side for 2 or 3 sets of 5
I tried out something I had been wanting to do for a while. We used the cambered bar out of the monolift and used our squat box to lay our upperback on (like a floor press) all while using stump straps on the cambered bar. It was kinda cool and somewhat hard to control. I worked up to 185 in bar weight and 25 swinging on the stump straps for 2 sets of 8. Definitely will do these again.
Db almost nonstop circuit of incline press and rolling triceps ext: 4-5 round of 15 each.

Wednesday, April 28, 2010


Romanian Deads: 5 sets of 5 with 405
Glute Hams: 5 sets of 8-10
Spud Inc DB Handle Row: 125 X 8, 175 X 2 sets of 8 Should have done more...but I didn't.
Supermans using spud Inc suspension straps: 4 sets of 10
Did a little bit of foam rolling after I closed up.

Monday, April 26, 2010

Saturday and Monday

Saturday was the strongman so not a lot of training.
Free Squats in titan briefs (like my 10 year old underwear): 415 X 5, 465 X 3, 505 X 3, 555 X 3.

Monday bench training: warmed up and put my size 60 bash shirt on: 495 X 2-3 off 3 board, 545 X 2 off 2 board, 545 X 3. First time in a shirt in a while.....the weights felt heavy, but not terrible.
4 board press: 495 X 3, 545 X 1.5....fairly ugly.
Weighted dips with 24 kilo kb: 5 sets of 8
external rotator cuff work: 3 sets of 20 each arm.
Sled: 2 laps with 90 lbs.
Workouts are going pretty well right now.......

Thursday, April 22, 2010


Romanian deads ( as I call them anyways): worked up to 405 X 3 sets of 6 right below the knee.
glute hams: 2 sets of 10 with body weight, 3 sets of 8 with 25 lbs. I am ashamed to admit this is the first time I have been able to use weight on these.
Spud Inc Bad ass Dumbbell handle row: 3 sets of 10 with ~ 130. These are cool handles that will go as high as you want to on db rows. I put 200 lbs on it and it looked like a tiny DB.
Supermans on the suspension straps: 4 sets of 10. Got my abs killing me today.
The report on Spud's surgery was that it went well. They were able to fix 2/3 things that were torn up. We will see how things go from here.

Tuesday, April 20, 2010

Catching up

Deads: worked up to 3 or 4 sets of 6 with 455 sumo, then 405 X 2 sets of 6 conv
Zerchers: 5 sets of 6 with 275
Glute Hams: 5 sets of 8
I did something for abs, but cant remember now.

Bench: 3 sets of 8 with 135, 185, 235 all with varied grips
Incline press: 135 X 8, 185 X 8, 185 X 8, 225 X 8
KB one arm overhead press: 16, 20, 24, 28 kilo for 8 each arm.

Saturday was the PL meet, so no training for me. Everyone from the gym did well and hit some PR's.

Bench: worked up to 495 X 3 singles off of a 2 board.
close grip press: 545 X 2 (this was heavier than I had hoped), 495 X 5
Dips: bodyweight X 8, then 3 sets of 8 with 45 lbs X8
Did a few weighted sit-ups and that was it.

Monday, April 12, 2010

Squats and bench day

Squats in briefs: worked up to a measly 555 for a set of 2,3,4,5 and that was that. Its all good, one day I will be big and day.

Bench day
worked up to 405 X 3 for 2 sets off a 2 board, 455 X 1 for 2 sets off a 2 board, 495 X 2 off a 3 board (I shuld have used a 2 board, but I guess that will be for next week).
4 Board close grip press: 495 X 3, 555 X 3.
Done....not a bad first week back training without the wedding on my mind. My new wife is in the kitchen now cooking goat cheese and prosciutto fried chicken at 12:30 at night.....married life isn't so bad. 300 here I come hahaha.

Thursday, April 8, 2010

Left Over day

Incline DB Press: 45 X 10, 60 X 10, 80 X 10, 90 X 8, 95 X 3 or 4 sets of 8
KB Split press: All sets were done for 6 reps: 12, 16, 20, 24, 28, 32, 40 (the 40's were hard, but not bad for the first time doing them).
Side DB Raise: 45 X 8, 60 X 8, 75 X 8
Quarter/Half Dips: 3 sets of 8, then 4 or 5 sets with an added 25 lbs X 8
Face Pulls: 3 sets of 15 with stack
DB Shrugs: 105 X 3 sets of 15.

My low and midback are smoked from the zerchers stil....I love it.

First night back sort of....

Deadlifts (all sumo): 225 X 2 sets of 6, 315 X 2 sets of 6, 365 X 6, 405 X 3 sets of 6,
405 X 2 sets of 6 conv.
Zerchers somewhat superset with the deadlifts: 135 X 6, 225 X 6, 275 X 2 sets of 6, 315 X 6
Glute Hams: 5 sets of 8.

Gonna try to work on stuff I don't normally do for a while to see if I can't bring up some weak points.

Tuesday, April 6, 2010

Wedding Rundown

So Lindsay and I got married this past weekend at Orton Plantation in North Carolina. We had a quick rehearsal and a good dinner at the slowest restaurant in town. The waitress forgot an entire table's order (10 people to include my entire family). All in all we all got food and drink so we survived. On to the wedding...
Mid 70's and a slight breeze was perfect weather for not sweating in my suit so I was happy. Everything at the wedding went smoother than even I thought (especially for having a dog and a small child in the wedding). I got there early and took a lot of pics with the photographer who seemed to be everywhere all the time the whole day. I hung talked to all the guests who kept asking me if I was nervous....(that was the question the whole week). I had to play ring around the tiny church to avoid seeing Lindsay walking up the way in her dress (she informed me that I was strictly forbidden to see her before the ceremony). We had a quick ceremony that only took about 10-15 minutes and we were off to go take pics around the gardens.
We showed up late to the reception so everyone was already there and hungry, but waiting on us. As soon as We got there I said lets eat and the feeding frenzy began. The food was awesome and the wedding cake was just as good. We had a bunch of left overs for Easter dinner the next day so it worked out perfectly. Lindsay and I spent 2 nights in a bed and breakfast in Southport. We hurriedly relaxed (lots of things to do and people to see) in two days, and headed back to Columbia Monday night. We had a great time with lots of close friends and family, and could not have asked for a better wedding.