The Finer Things

So, it's like this. I've got a partner in crime to help me establish my gym of world domination. Actually, Mike said we could use his huge spare garage and he'd go in halvies with me on all costs and give an option for a buy-out if one of us needs to skip town in a hurry. Also, he wants me to put the whole thing together. He just wants to work out with me and I've convinced him that this will have more to offer than his Bowflex TM. This means I can put together exactly what I want and throw out less quid than a nice bike would cost me. Happy New Year to me!

Crazy MOJO

Did a crazy workout this morning. Felt awsome to push that hard, but now I can't walk.

Squats:
135 x 20
225 x 20
275 x 20
225 x 15
225 x 15

Clean and Press: (never done these before, but they felt good)
3 sets of 8 w/135. Felt light but I was really trying to get the form and motion down. And I was wasted after the squats.

Deadlifts: used 35lb plates instead of 45's to extend the range of motion.
3 sets of 8 with 185

Ham curlz
3 sets of 8-10 with moderate weight

Pull thrus
3 sets of 10/ moderate weight

Did a little circuit with deads, ham curlz, and pull thrus.

Abs:
Incline situps: 3 x 20 no weight
Side bends: 3 x 12 with 55Lb

Stretched.

I was exhausted, but this was the most intense training session I've had in a long time. Felt really good.

another monday

put my squat suit on today and got back under the bar. Tossed 405 around like it was a childs play thing. It was good to un-screw my mind after that last meet. My problem now is a horrid case of tendonitis in both arms. Seems to attack me about twice a year. Even doing squats sets it off so bad I pretty much just want to lay down and cry. Unfortunately this morning I was in a squat suit and knew that if I laid down I would never get back up.
Reguardless, I'm still too chicken to put any big weight on the bar because I can't easily get it in and out of that crummy rack. I've decided after the first of the year, I'm going to just suck it up and by my own. I'm probably going to have to drop my gym membership to justify it, so I'll have to get creative. Could be fun. I'll probably actually get in shape.

Happy Pow Pow

Things Learned.

I got a bit of an education this weekend. First off, I don't think I'll ever compete unequipped again. It just isn't how the game is played. Not to mention, it nearly killed me. My first squat, first lift of the day, I called a measley 405. I regularly do sets of 2 or 3 with this weight in the gym. Anyhow, I got down in the hole, my brain went for a swim with the dolphins or something, I leaned foreward, bowed my back, and nearly fell on my face. Then my brain returns to me and tells me that if I miss this weight, I'm going to bomb out of the entire meet. So now that my arse is in the air and my shoulders are on the ground I have to do a good morning with 400+ to stay in the meet. I pulled it off, but I think a couple of guys in the audience puked and little girl was crying in terror. Needless to say, I passed on my next two squat attempts. It's pretty bad when you're walking back past the other lifters and they're all saying, "Hey, nice save!", instead of the typicall "Good Lift".

Second, I've got to start focusing on my form. I know I'm stronger than some of the little guys that kicked my butt. In my day to day training I forget how technical the sport of powerlifting is. This is a huge mistake. If I'm going to compete to win, then I need to train to win. Hopefully this meet was just what I needed to get my mind focused back on the competition and not just "working out". I never got into this sport because I wanted six pack abs or bulging calves. It's what I love doing and I want to be the absolute best that I can be at it.

Texas regional

The day was fun but my head wasn't in it. I did nail a 465 DL raw. That was the one I came for.

Walking with nowhere to go

I've been walking on a treadmill for the past two days. I've got a meet this weekend, so I'm done lifting for the week (Actually, I got bored on the treadmill this morning and ended up doing a ton of pullups and curls this morning, but that doesn't count). The funny thing is, I have no idea why I'm getting up in the morning to go walk on a treadmill. Just seamed like the thing to do. I thought, originally, that I'd drop about six pounds in a week and compete at 198lbs. But then I thought to myself, "Why? I want to compete in the 220 class. I'm not actually doing this meet to break any personal records (or any other records). I'm doing it to get my head back in the game for the next year." I'm not even going to gear up. Gonna lift raw just because it takes the least amount of effort and planning. Why the heck should I care what I weigh, eh? I don't exactly expect to be a crowd pleaser. In fact, if I break a 1200 total I'll be not unhappy. My solitary goal will be to pull 465 raw. Last March I got redlighted at 465 in a suit. This time I want to pull it clean with no gear. I know I'm strong enough. I just don't know if my head is in the right place, but then, I suppose that's the whole point of me doing this meet. Should be interesting.

You guys should come to Amarillo this weekend. Saturday night could be a good time. Unfortunately, my clan wont be joining me, but it could still be fun.

The Highlander

Man it is awesome up here. I'm sitting on the deck, early morning, with a nice cup o joe, leeching some poor fool's wireless connection. I allready went for a hike this morning. I noticed immediately that all that dribble about hating to run went right out the window. I wanted nothing more than to put some shoes on and run until I passed out. I remembered how much I used to truly love trail running, and, of course, how much I love being in the mountains. We should all meet up here sometime. It only takes us about 4.5 hours to get here and ruidoso is really a pretty cool place. It aint colorado, but it'll do when you're desperate, for sure.

Far Far Away

Yeah! Today Meg and I leave for Ruidoso. It aint Colorado, but it'll have to do. Yesterday I walked for half an hour and did a crazy grip workout. Today was heavy deadlift.

Deads:
worked up to 425 for one. Felt strong but didn't really have my head in it. Ended up dropping 445 and laughed about it.

Goodmornings with safety squat bar:
4 sets. ended up with 8x225.

Short and sweet. I'll be back at it next week.

Saturday

I find it amusing that for all the times I've been greatful to have steady workout partners here, now that I'm basically training alone again, I'm making some of the best progress. I suppose it would be helpful to have a partner that was in it for the same reason I am. But for now, I'm really pumped about the prospect of my own garage gym.

Someday...

Bench (raw)
worked up to 315 for three singles.

Rack lockouts
315 x 4
365 x 2
385 x 1
405 x 1
405 x 1 (very happy about this one. couldn't move it the last time I tried)

some heavy back work

Stress levels rising.

We're in the process of trying to sell our pad and buy a new one. Why we do this to ourselves every couple of years I will never figure out. But if we can get this house we'll have a bit more room for company and an acre of land ta'boot.

Dead lift:
135 x 8
225 x 6
275 x 4
315 x 4
365 x 2
405 x 1
425 x 1
445 x 1 (New unequipped PR - I'm gunning for 500 by Jan)

Good Mornings:
worked up to 225 for 6.

Congrats on the bouldering Comp. Sounds like a good time. I know you said there were people there of all skill levels, but I'm pretty sure that I would have been in a catagory all my own. The fat kids would have stopped playing there video games and started throwing beta at me. But then the beer drinking would have started and I would have taken first prize for sure. I'm gonna have to make the next one for sure.

Insomnia

OK. You showed me your dream bike. Well, these are the things that keep me up planning and plotting at night.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=715

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=167&pid=559

TGIF

Yesterday I was tired and hung-over. Fortunately it wasn't a heavy day so I decided to do some rep work and try to make myself puke.

Squats: 225 x 20 for 3 sets. (lots of sweating and heavy breathing. No vomit.)

Speed pulls @ ~ 60% 1RM: 225 x 1 x 10

Abs


Today was better.

Raw flat bench:
bar x 10 x 2
135 x 10
185 x 8
225 x 6
3 board press:
275 x 6
335 x 6
365 x 4 Felt pretty good about this. Should have gone for 385 for a double but didn't have my usual spotters. Not much of an excuse.

Close grip bench:
225 x 6 four sets

Pullups on chains: 4 x 10

some shoulder work.

Good session. My crew is scattered to the winds so its been a bit lonely. What're you gonna do (besides going out and dropping a ton of quid on my own gear)?

today

Speed bench.
8x3x185

Did more triceps work today than usual, but it felt good. The rest of the time spent was fairly intense but kind of boring. I'm still disappointed I wont make the 'Slap-n-Scream' bouldering comp in Albq.

Yesterday

Squats.
worked up to 2 doubles with 405 and then two singles with 415. No records being broken yet, but neither is my back. I'm happy with the progress.
Meg bought be some converse allstars (Chuck Taylors) last weekend. It really is amazing how much easier it is to squat if you're not standing on squishy foam rubber. Go figure.

Back from a refreshing trip.

Just got back from a trip to our office in Denver. Pretty much worked the whole time I was there, but did get to see Shawn and his clan. Very good to see those guys. Very good to see mountains as well. There was even some snow up there as an added bonus.

Frio

Nice and cold today. That's a refreshing change. It hit 90 yesterday and was 45 by nightfall. Gotta love West Texas. Or don't.

ME Squats
Worked up to a double w/405. Didn't hurt myself. That's good.

Leg press - got talked into these
Romanian Deads
Cable curls
Back Raises
Ab Wheel - I love that gay little thingy
Incline Situps
streched

Good session. I felt rested and strong.

Saturday Libations

American Heritage Dictionary - li·ba·tion (lī-bā'shən) Pronunciation Key n.
The pouring of a liquid offering as a religious ritual.


130 pull-ups and 4 beers in 59 minutes.

I like this workout.

OFF

Blah

ME Deadlifts
Worked up to 3x2 w/405lbs
I used a regular stance, which I'm very uncomfortable with. But I believe it will help me learn to tighten up more as I lift.

I wanted to squat today, but there was a monkey in the squat wrack doing doing millitary presses for nearly an hour.

Instead I did some speed pulls (deadlifts) with a sumo stance. Did some hamstring curlz, back raises, and ab work. I'm really in a bind right now with my squat work. The wrack is so cheap that the pin holes are about 6 inches apart. On one setting I have to do a quarter squat to unwrack. On the next one up I have to tip-toe the bar out. It's no big deal with three or four hundred pounds, but the more I push 500lbs plus, I'm starting to worry about getting injured just trying to move the bar in and out. Not to mention no one really wants to spot me. I think I'm really going to focus on getting my deads up over 500 this year. I may do some push pull comps and squat when I can.

ME bench

Worked up to 325 for 3 singles raw. Would've liked more but didn't feel t00 bad. That's just ten pounds less than my best competition bench in a shirt.

Rack Lock-outs
3 x 5 @ 315
1 x 3 @ 365 (felt that)

Front delt raises
45lb plate. 4 x 10
I liked using the plate here. Its a different movement than DBs. I was sweating when I got done with these and got some good grip work to boot.

Pullups
body weight. 4 x 10

Overall good session.

Yesterday

ME Squats

Worked up to three singles with 405. I'm not used to being under heavy-ish weight. The squats weren't so hard, but it felt heavy.

Romanian Deadlifts:
4x12 @ 225lb

90 degree back raises:
4 x 15 with 45lb plate.

Ab Wheel: 4 x 15

I was tired by the time I got done. Good workout but my squats have gone down the crapper.

DE Bench

Bench: 8x3 @ 55% - 185lbs

JM presses: 4 x 12

DB Side Raises: 4 x 10

Pull-ups: 4 x 12

Definately a lot less volume in this one. Still a good workout, though.

Death to boydbuilding nonsense

Monday my training for competition will begin anew. NO more sets of ten million reps. Although I feel that I'm in much better shape going into this season, I don't really think I've gotten much stronger in the last several months. It's time to drop the volume and increase the weight. I have, however, learned a ton in the last year. Hopefully I can take a more direct approach to my training this year and not spend so much time worrying about whether my routine is what it should be. This should be interesting. Also, I really want to try and compete in at least one strongman comp. Could be a fun year.

Monday

OK, Ok, now I'm recommited. Seriously. I wish I could've found a way to make it to Albq, but instead I stayed here and destroyed myself. Went to a party Saturday and drank 357 beers and two shots of cheap whisky. Needless to say, I didn't eat much on Sunday, which made me noticeably weaker today. I did manage to work up to a set of 6 with 285 on the bench press and then work back down to a set of 10 at 185. It was good to make it through it, but it sucked the wind of me for the rest of the workout. Haveing only consumed around a thousand calories yesterday, I had no enudrance today. Go figure.

Monday

Started the second month program in this three month cycle. Back in the gym 5 days a week now. Really good to hit it hard this morning after a week off. Wow this program is painfull. My man boobs are killing me.

monday

I'm taking the week off from the gym to rest up for the strongman this weekend. I think I either need to gain 40 lbs or loose 5 to compete in this thing. Somehow I think it will be easier to gain the 40.

Wed

Off day. got some much needed sleep.

Tuesday

OK. I need to get caught up. Here goes:

Friday, I worked out.
Saturday I did a crazy sled workout
Monday I worked out.
I worked out today.

That pretty much covers it. I'm still planning on the strongman comp on the 28th. I'm not positive I can make it as money is going to be very tight, but I'm still gonna make a good push for it.

That's all I've got for now.

Thursday

Got excited yesterday about an upcoming strongman comp I'm thinking about doing. Very motivational for the ol training.



Millitary Press:
95 x 10
115 x 10
145 x 10
165 x 10



CG bench:
135 x 10
185 x 10
235 x 10
255 x 10

Superset Upright rows and BB curlz
3 x 12

dips
25 x 12 x 4

Superset CG chins and WG incline bench
3 x 12

Abs (oblique day)

wed

Off today...Sleeping at the office.

Squats
185 x 10
225 x 10
275 x 10
315 x 10

Front Squats with Heels Elevated
135 x 10
155 x 10 x 3

Superset: Split Squats/Standing Calf Raises - 3 Sets x 12 Reps

Leg Press
3 plates x 15 x 2 (20 Seconds Rest between sets)

Barbell Shrugs
205 x 12 x 4

Superset: Hammer Curls/Wrist Curls - 3 Sets x 12 Reps

monday

Body weight: 207

I've forgotten most of what I did yesterday, but here's the goods.

Wide grip pullups:
body weight x 10 x 4

I'm starting to enjoy doing pullups again.

Bench Press:
135 x 10
225 x 10
245 x 10
275 x 9 (had to look deep within myself to find that last rep)

My diet is going really well right now and an extra day of rest in the middle of the week is helping tremendously. I'm recovering much quicker than I anticipated with this workout. I appear to be loosing some body fat and yet I'm heavier than ever. I think this is solid proof that running is fattening and just generaly bad for me.

I'm so sore I can barely move. Squating down to sit on the potty is out of the question. I worked out this morning, but I was so waisted from yesterday's festivities and the pain from the two previous workouts that I really can't remember what I did. It's amazing how much difference changing up your workout can make.

07.03.2007

Squats:
135 x 10
225 x 10
247 x 10
275 x 10 (could've handled a bit more here)

Front Squats (heels elevated):
95 x 10
125 x 10
145 x 10
145 x 10

Split squats:
Bar x 12 per leg x 3 (owee)

Standing Calf raises:
225 x 12 x 3

Leg press:
6 plates x 15 x 2 (20 second rest)

Barbell Shrugs:
175 x 12 x 4

Hammer Curlz:
30 x 12 x 3

Wrist Curlz
30 x 12 x 3

Coffee
12oz x 12 x 3

07.02.2007

Felt good to hurt again. I'm going to enjoy this.
RED = superset

Wide grip pullups:
Body weight - 4 x 10

Flat Bench Press:
135 x 10
225 x 10
225 x 10
225 x 10 (failed on # 10)

Incline Bech:
135 x 12 x 3

Chest supported Rows:
65 x 12 x 3

Incline Cable Flys: (these are fun)
~30 x 15 x 3
Supposed to be 2 sets. My mistake. I thought my titties were going to explode.

Lateral Raises
15 x 12 x 4

DB curls
25 x 12 x 3

Dips
BW x 12 x 3

Russian Twists:
25 x 10 x 3
Decline twisting situps
16 x 3
Side bends
50 x 12 x 3

last friday

few mobiltiy drills on the field....yawn.

gets better...

started the heavy sled pulling with a 35 and huge friggin brick.
Next I had Wes sit upon the brick.
right at 300lbs for 3 sets of 50yrds
that defined a whole new level of burn me.
now that's my kind of cardio.

I've done this cycle before, but I've made a few mods that should round it out.

WEEKS 1-4
Monday - Chest & Back Focus, Shoulders & Arms

Wide-Grip Pull-Ups - 4 Sets x 10 Reps
Bench Press - 4 Sets x 10 Reps
Superset: Incline Dumbbell Bench Press/Bent-Over Rows - 3 Sets x 12 Reps
Incline Flyes - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Lateral Raises - 4 Sets x 12 Reps
Superset: Dumbbell Curls/Dips - 3 Sets x 12 Reps
AB circuit

Tuesday - Quads Focus, Traps & Forearms

Full Back Squats - 4 Sets x 10 Reps
Front Squats with Heels Elevated - 4 Sets x 10 Reps
Superset: Split Squats/Standing Calf Raises - 3 Sets x 12 Reps
Leg Press - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Barbell Shrugs - 4 Sets x 12 Reps
Superset: Hammer Curls/Wrist Curls - 3 Sets x 12 Reps

Thursday - Shoulders & Arms Focus, Chest & Back

Military Press - 4 Sets x 10 Reps
Close-Grip Bench Press - 4 Sets x 10 Reps
Superset: Upright Rows/Barbell Curls - 3 Sets x 12 Reps
Bent-Over Rear Lateral Raises - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Dips (Leaning Forward) - 4 Sets x 12 Reps
Superset: Incline Bench Press/Chin-Ups - 3 Sets x 12 Reps
AB circuit

Friday - Hamstrings/Glutes Focus, Traps & Forearms

Snatch-Grip Deadlifts (Off 4" Podium) - 4 Sets x 10 Reps
Deadlifts - 4 Sets x 10 Reps
Superset: Leg Curls/Seated Calf Raises - 3 Sets x 12 Reps
Stiff-Legged Deadlifts - 2 Sets x 15 Reps (20 Seconds Rest between sets)
Behind the Back Barbell Shrugs - 4 Sets x 12 Reps
Superset: Close Grip Barbell Curls/Wrist Extensions - 3 Sets x 12 Reps

WEEKS 5-8
Monday - Chest, Biceps:

Superset: Bench Press/Barbell Curls - 5 Sets x 10-8-6-8-10 Reps
Incline Dumbbell Bench Press - 4 Sets x 12 Reps
Hammer Curls - 4 Sets x 12 Reps
Rest Pause: Decline Bench Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Dumbbell Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Flyes or Cable Crossovers/Incline Dumbbell Curls - 3 Sets x 15 Reps

Tuesday - Quads, Traps:

Superset: Front Squats (Heels Elevated)/Barbell Shrugs - 5 Sets x 10-8-6-8-10 Reps
Full Back Squats - 4 Sets x 12 Reps
Behind the Back Shrugs - 4 Sets x 12 Reps
Rest Pause: Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Cage Shrugs (power rack) - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Split Squats/Upright Rows - 3 Sets x 15 Reps

Wednesday - Forearms, Calves (Deload day)*

Superset: Reverse Barbell Curls/Calf Raises - 5 Sets x 10-8-6-8-10 Reps
Wrist Curls - 4 Sets x 12 Reps
Seated Calf Raises - 4 Sets x 12 Reps
Rest Pause: Hammer Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Calf Raises on 45° Leg Press - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Wrist Extensions/1-Leg Dumbbell Calf Raises - 3 Sets x 15 Reps

Thursday - Back, Triceps:

Superset: Wide-Grip Pull-Ups/Dips - 5 Sets x 10-8-6-8-10 Reps
Bent-Over Rows - 4 Sets x 12 Reps
Decline Close-Grip Bench Press - 4 Sets x 12 Reps
Rest Pause: Weighted Chin-Ups - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Rack Lockouts - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Close-Grip Cable Rows/Skull Crushers - 3 Sets x 15 Reps

Friday - Hamstrings, Shoulders:

Superset: GoodMornings/Military Press - 5 Sets x 10-8-6-8-10 Reps
Stiff-Legged Deadlifts - 4 Sets x 12 Reps
Upright Rows - 4 Sets x 12 Reps
Rest Pause: Hamstring Curls - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Rest Pause: Front Delt Raises - 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat)
Superset: Pull Throughs/Lateral Raises - 3 Sets x 15 Reps

WEEKS 9-12
Monday - Chest, Back:
Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Weighted Chin-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Dumbbell Flyes/Incline Bench Press - 3 Sets x 15 Reps
Superset: Dumbbell Rows/Wide Grip Pull-Ups - 3 Sets x 15 Reps
Decline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Tuesday - Quads, Traps:
Front Squats (Heels Elevated) - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Shrugs - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Extensions/Full Squats - 3 Sets x 15 Reps
Superset: Dumbbell Shrugs/Upright Rows - 3 Sets x 15 Reps
Split Squats - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Back Shrugs - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Wednesday - Arms:
Dips - 6 Sets x 6 Reps (20 Seconds Rest)
Barbell Curls - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Skull Crushers/Close Grip Bench Press - 3 Sets x 15 Reps
Superset: Incline Dumbbell Curls/Hammer Curls - 3 Sets x 15 Reps
Triceps Extensions - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Reverse Curls - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Thursday - Chest, Back:
Incline Dumbbell Bench Press - 6 Sets x 6 Reps (20 Seconds Rest)
Wide Grip Pull-Ups - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Cable Crossovers/Bench Press - 3 Sets x 15 Reps
Superset: Lat Pulldowns/Weighted Chin-Ups - 3 Sets x 15 Reps
Incline Bench Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Bent-Over Rows - 3 Sets x 10-10-10 Reps (Triple Drop Set)

Friday - Hamstrings, Shoulders:
Deadlifts - 6 Sets x 6 Reps (20 Seconds Rest)
Military Press - 6 Sets x 6 Reps (20 Seconds Rest)
Superset: Leg Curls/Stiff-Legged Deadlifts - 3 Sets x 15 Reps
Superset: Lateral Raises/Dumbbell Shoulder Press - 3 Sets x 15 Reps
Pull Throughs - 3 Sets x 10-10-10 Reps (Triple Drop Set)
Behind the Neck Press - 3 Sets x 10-10-10 Reps (Triple Drop Set)

*Triple Drop Set: Take a weight equivalent to your 12RM (12 Rep Max) and lift it 10 times, then have spotters strip off enough weight so you can perform 10 more repetitions, and then have spotters strip off even more weight so you can perform 10 more repetitions. Perform this triple drop set for as many sets as shown.

06.26.2007

Took the morning off. Sleep is good.

For historical purposes, I'm going to post up my workout plans for the next three months. Perhaps I can get some comments or suggestions before I get started.

06.25.2007

I worked out. Blah.

06.20.2007

Shoulders, back, and bis today. Nothing too exciting. A lot of sets of ten. It was really good to get loosened up this morning. I've been having some severe back pain in the mornings for the last couple o weeks. The only thing I can come up with is that big bloody stupid matress we sleep on every night. I'm going to have to deal with this really quickly. Unfortunately the things aren't exactly cheap. Actually, I don't care what they cost. The pain is really starting to affect my workouts.

Sled dragging. It's what the cool kids do.

06.19.2007

203.5 Pooped a pound.

Ran six miles. It was 80 dgrees before the sun came up this morning. By the time I was done I looked like I had just stepped out of the shower. I'm pretty sure I left some toxins on the highway this morning. Felt really good, though.

06.18.2007

204.5 and going nowhere!

Pretty hefty workout this morning and a good sled workout on Saturday. I really want to get back to at least 4 days a week in the gym. I don't think all the running is bad for me. It just doesn't seem to be helping me. Not to mention I haven't had time to do deadlifts in something like 1,000,000 years.

Squats:
135 x 10
225 x 8
315 x 6
365 x 4
405 x 2
405 x 2

some other leg crap

Bench:
135 x 10
225 x 8
275 x 6
315 x 2 (immediately dropped to 295 for 2)
Three Board Press
345 x 3 (failed on the last one)
345 x 4 (clean)

chest/tris crappity crap crap.

I was decently happy with the numbers. Just not real pleased with the workout week as a whole.

06.14.2007

ran 6 miles. walked 1. Pooped 1/2 mile. Seriously, I didn't think it would flush. Amazing.

Weight after poo = 204.5

06.13.2007

Still fat.

Back, shoulders, and biceps. A ton of volume and little sleep. Good workout though. I broke a nice sweat and made some cool grunting noises. I'm doing another slow paced 5 mile run tomorrow. I'm sure I'll be more excited about it then than I am now.

06.12.2007

Didn't weigh today. Still fat

Ran 5 miles. Very slow.

06.11.2007

Fat Guy=204.5

The Red River trip was awesome. We drank a lot, ate a lot, rode a lot, and slept a litte. I feel like crap, but I still managed to drag out and make it to the gym.

Squats:
135 x 10
225 x 8
275 x 8
335 x 6
365 x 6 (this hurt. i cried a little.)

Leg assitance:
leg press, seated calf raises, kick-outs, ham curlz, lunges

Flat Bench Press:
135 x 10
225 x 8
225 x 8
275 x 6
275 x 6

Upper body assistance:
incline DB bench, cable crossovers, overhead db tri press, dips.

I'm very excited about this day being over.

04.07.2007

Fat Guy = 205.5
I seem to be moving in the wrong direction.

Walked about a mile. Moderate sled work, mostly ad/ab hip movements.

I'm leaving tomorrow for my semi-annual dirtbiker/beerfest in Muenster, TX. You should have a definite weight advantage by Monday.

04.06.2007

Fat Guy = 204.5

Back in the gym today.

Upright rows:
85 x 10 x 2
105 x 8
115 x 8

DB Millitary Press
50's x 10
60 x 10
70 x 8
85 x 8

Shrugs
a bunch

CG cable rows
150 x 10 x 2
170 x 8 x 2

Wide pulldowns
same-ish

EZ bar curlz (reps were supposed to be 8,8,6,6 but I wanted to go for a pump)
16 x 60 x 2
12 x 70 x 2

DB curlz
30's x 8 x 3

Ab'z

Kinda boring, but good to be back under some weight.

06.05.2007

ran three miles. official weigh in for "Phat Guy Challenge" tomorrow.

06.04.2007

Missed my workout this morning. Really pissed me off, but last night I had the worst case of colon-blow that I can remember. Feels like someone extinguished an Arturo Fuente on my rectum.

Friday Shawn and I went windsurfing all day. My back and hands are fried. Good cardio as well.
Saturday I spent roughly 12 hours in a mosh pit man-handling the youth of america. That was exhausting and smelly, but I got to see Project86 live so it was all worth it. Now that was a routy show!

05.31.2007

I'm taking the week off. Pojects at work, projects at home, and Shawn coming in this weekend are really complicating my workout schedule.

05.28.2007

I walked from Snyder to Mardel's in Lubbock. 86 miles in two days to promote a concert. My feet hurt.

05.22.2007

I took the day off work yesterday so I didn't have time to post. I didn't work out this morning, so I'm posting up yesterday's workout.

deadlift:
I've decided to start working my regular stance pulls along with sumo. I actually felt stronger with my regular stance. I switched stances every other set.

135 x 8
225 x 6
275 x 5
315 x 4
365 x 3
365 x 3
365 x 3

3 sets of heavy leg press

...some more lower body assistance work...

Bench (Raw(this got interesting))
225 x 10
275 x 8
295 x 6
315 x 4 (light spot on last two)

Felt good to double 315 clean. I feel like I'm finally getting throught that 6 plate mental block.

Did some DB bench and flys and some more tri assistance work.
When we finished the workout on paper, I broke out the three board press and talked Wes and Louis into giving it a shot for some close grip bench. We all became believers and decided it would be very wise to regularly work these into the program.

Close grip bench (three board)
Index finger on smooth part of bar
315 x 4
315 x 6

I thought my tris were going to explode. Knarly.

05.18.2007

Another light day at the gym. Ran 3-4 miles yesterday, so I really didn't mind going light on the ol legs.

Squats:

Did 2 sets of 12 and 2 sets of 10. The weight isn't even worth mentioning, but I did really try to focus on perfecting my form today. I worked on different foot positioning, hand placement, breathing, and over all posture. I think this will be very benificial in the future.

Leg Press, ham curlz, leg ext....nothing too exciting, but a good lower body recovery day.

Bench:

12 x 135

12 135

10 x 215

10 x 215

Nothing else very interesting after this. A little bit o' chest, tri, and shoulder work, but nothing crazy. Mostly I drank coffee and dreamed about having my own gym. Good Friday morning. Tomorrow is sled/tire/sweat day. Should be fun.

05.16.2007

OK. here's the deal. I've been doing this new workout for less than a month now and am already getting bored with it. They're really not bad workouts and I'm sure I'm getting in better shape which is most deffinately something I've been needing, but I just don't feel like I'm getting any stronger. Who knows, maybe I'll see some improvement just from completely changing everything up. I just think there is a better way to do it.

Here goes:
I did a million sets of a million reps with slightly more weight than I did last Wed.

Phew!

05.15.2007

Took a rehab day.

05.14.2007

Good workout today. I was worried about being too tired from Saturday's track workout, but it was all good. Legs a bit tired, but we've decided to slack off of the super heavy leg work while going through this intense track/field cycle.

Squats:
135 x 10
225 x 8
275 x 8
315 x 6
315 x 6

Leg Press
8 Plates x 8
10 plates x 8
12 plates x 8

Hammy curlz, leg extensions, lunges...blah, blah, blah

Bench Press:
135 x 10
225 x 8
255 x 8
275 x 6
285 x 6

Incline DB's
60's x 8
65 x 8
70 x 6
75 x 6 (very little rest between sets on these)

Cable X-overs
3 sets of 10-12

Overhead Tri Presses (DB)
60 x 8
65 x 8
70 x 6
75 x 6

Dips
3 sets of 10 w/body weight

Definately got a sweat on!

On a completely seperate note, I've been invited by our youth minister to walk from Snyder to Lubbock as a publicity stunt to raise awareness about our rock festival coming up next month. I think it's an insanely terrible idea, but the guy has an uncommon faith and I believe that God is about to do something amazing here and I'd like to have front row seats for that. Besides, I could use a good fourty hours of prayer and cardio. I should be skinnier when I get back.

05.11.2007

Light/Recovery day. I hate light days.

Leg Press:
2 sets of 12 w/6 plates

Squats:
4 sets of 10 w/ a show stopping 185lbs.

Ham curls:
Who cares?

Leg Extensions:
These make me feel like I'm training to be a show girl.

Bench Press:
135 x 10
185 x 10
205 x 10
205 x 10

Incline DB bench
1,000,000 lbs. x 1

the rest of the workout was really too boring to write down. I'm looking forward to tomorrow's track workout. I got myself a nice burly dragging sled for my birthday. I think that should extract some sweat pretty efficiently.

05.09.2007

Hooray! In exactly 365 days, I'll be one year younger than I will be in 730 days.


Upright rows
95 x 12
95 x 12
115 x 10
115 x 10

DB Military Press
60 x 10 x 2
70 x 8 x 2

DB Shrugs
75 x 8 x 2
85 x 8 x 2

CG Cable Rows
Heavy x 10 x 2
Heavier x 8 x 2

WG Pull Downs
Heavy x 10 x 2
Heavier x 8 x 2

DB Pull Overs
60 x 8 x 3

EZ bar curlz
60 x 10
80 x 8
110 x 6
110 x 6

DB curlz
25 x 8 x 2
35 x 6 x 2

Steep incline situps w/ 12lb medicine ball being hurled at face
3 sets of 10

05.07.2007

As it turns out, the pros are right once again. Doing squats in hard sole boots is way better than squishy running shoes. I couldn't find my runners in the closet this morning so I threw on the ol Asolos. They were awesome. Very stable. Made it feel like you could really drive your feet into the floor. And I could feel myself racking up some serious style points from the people on the treadmills.

Squats
135 x 8
225 x 8
275 x 8
315 x 6
365 x 6
365 x 6

Leg Press
4 sets of 8 sort of heavy

Ham curls
3 sets of 8

Leg extensions
2 x 10

Lunges across the gym and back (leave it to a baseball player to come up with your workouts. Seesh!)

Bench Press
225 x 8
245 x 8
275 x 6
275 x 6
275 x 6 (Oweee)

Incline bench
185 x 8 x 3 (my arms and tits actually told me they were going on strike.)

Cable crossovers
3 sets of 10 w/ medium weight

DB tricep extensions
50 x 8
60 x 8
70 x 8 x 2

Dips
3 sets of 10 w/ 25lbs

Puke

Stretch

Tomorrow is a speed/mobility track day.

05.04.2007

Repititon/Recovery day

Squats
135 x 12
185 x 12
225 x 10
225 x 10

Leg press
three sets of 12. Can't remember the poundage.

Ham Curlz
70 x 12 x 2
70 x 10 x 2

Leg extensions
Something x 10 x 3

Bench press
135 x 12
185 x 12
225 x 10
225 x 10

Incline DB bress
50's x 12 x 2
60 x 10 x 2

DB tricep press
Can't remember the set and reps

Cable crossover
3 sets of 10

Dips w/body weight
3 sets of 12

Not too shabby. Tomorrow we're doing a five mile run. Pretty sure I'll be setting the pace for that one.

05.03.2007

Track Day! Yipee! I wish I could spell the sound of puking. That would accurately describe how I felt this morning. And that was before the workout started.

Ran 2 miles at roughly 1 mph.

Did 10 ten yard sprints to work on the start of the 40. (You may be asking yourself, "Why in the bleeding blue blazes would he be working on the 40 yrd dash?". I've gotten myself talked into participating in a football combine test in October. Don't know a dang thang about football, but it will be interesting to get in shape for it and a lot of the mobility training will have excellent carryover.)

10 ten yard kareoke sprints (the sideways running thingys.)

I was sucking wind pretty bad, but it was a fun workout.

05.02.2007

♂ Back at it. Hooray! We've just started a three day split: 3 in the gym and 3 at the track. Also, I've started a 3 month cycle of creatine. Haven't used this one in a couple of years and have never used it seriously or consistantly. Creatine has been around for several years now and is still getting some good press. I'm curious to know if it will give me a boost towards world domination.

Upright rows
85 x 10
85 x 10
105 x 8
105 x 8

DB Shrugs
75 x 8 x 3

Seated DB millitaries
45's x 10
55 x 10
65 x 8
75 x 8

CG Cable Rows
120 x 10 x 2
150 x 8 x 2

WG cable pulldowns
120 x 10 x 2
150 x 8 x 2

EZ bar curls
70 x 8
90 x 8
110 x 6
110 x 6

DB Curlz
35's x 8 x 3

Ab circuit
Russian twists x 20 x 3
Leg Raises x 20 x 3
BouncyBall Crunches x 20 x 3


Good workout. A lot of volume, but it was intense and went quick. I'm looking forward to hitting the track tomorrow and truning the sweat valves on.

04.30.2007a

Good stuff.

http://www.t-nation.com/readTopic.do?id=1545068

04.30.2007

The meet in Albuquerque was awsome. However, I was only as good as my support. Cody, Wes , and Lou were amazing. I can't tell everyone how much I appreciate the help. Today, my eyes are completely bloodshot and I can barely move. What a great weekend!

Here's a quick recap of the meet lifts:

Squat -
455
505 (new pr)
515 (missed. Lost my balance in the hole.)

Bench -
315
330 (New Pr)
345 (Missed half way up)

Deadlift -
425
450 (New Pr)
465 (Red lighted for hitching. ((BS))

I'm very happy with the results, but I know I can get a lot stronger.

04.25.2007

Drug out of bed and went to the track this morning w/ the crew. I ran a mile and then walked another mile. First time I've run in a couple of months. Felt surprisingly good, but I didn't want to push it. Still no booze. I feel better every day. Who knows, I may just keep this trend up for a while and see how strong I really can get.

04.24.2007

Slept in.
I've been living on water, fruit, and turkey. Never before have my poops been this healthy. Last night I really wanted to drink, but instead I went out in a thunderstorm and worked on my board-press boards. These are some crazy wicked looking paddles, but they will be my secret weapons for getting my bench up to 400 by the end of the year.

04.23.2007

202 lbs. Body fat: 93%

No beers yesterday. No beers today. Surely I can make it five more days...

Walked this morning. Sadly enough, I broke a good sweat.

04.20.2007

Finally back in town.
Did a pretty half hearted workout this morning. Actually, it was a fine workout. I just went really light to deload for this meet. Always feels like I'm not trying very hard.

DE bench
worked up to 8 sets of 3 @ 50%1RM

millitary presses
sckull crushers
rope pressdowns
DB flys
pullups
blah, blah, blah...

I'll get more specific when the workouts get more interesting.
No weight lifting next week. I've got to drop about 6 lbs before next Saturday. Should be interesting.

04.17.2007

I chose to sleep today. My body hurts and I have to drive 7 hours this afternoon. Sleep is good. On another note, I managed to quit drinking for roughly 16 hours. Not exactly a record for me, but somehow I'm having trouble caring. And to my dear brother:

Happy Friggn' Birthday!

04.16.2007

The countdown begins...

Was going to do a full on geared up squat workout, but my right knee was tweaking out so I got lazy and decided to break in the new knee wraps.

Good warmup

Squats:
Bar x 10
135 x 6
225 x 6
275 x 4
315 x 3
365 x 3 (knee wraps)

I'd forgotten how bad knee wraps suck, but I consider myself lucky. One of the new guys to the A.M. crew used to compete and was glad to show Wes how to properly wrap so that no blood could move to or from my feet.

Did a few sets of fairly heavy goodmornigs. Worked up to 155lbs for a set of 6.
After that, I pretty much just walked around the gym thinking up exercises that I didn't feel like doing, and then not doing them.

04.13.2007

Heavy bench in shirt today. A bit dissapointing, but I think I really need a rest. I'm taking the week off before the meet and am looking forward to it.

Bench
bar x 5
95 x 5 x 2
135 x 4
185 x 3
225 x 2
275 x 1 (shirt on)
315 x 1 (1 second pause on chest, easy)
335 x 1 (light assistance, this will be my goal at the meet)
335 x 1 (yuck)
315 x 1 (clean)

Did some tricep and back work. Wasn't really into it enough to report on it. I'm pretty much going to be deloading from here to the meet. Heavy sqauats on Monday...

04.12.2007

Good workout. I need more sleep.

RE Squats
135 x 12
225 x 10
315 x 8
335 x 6
335 x 6

Good Mornings
135 x 10 x 3

SL Deadlifts
145 x 12 x 2

Shrugs w/ trap bar thingy
190 x 8 x 3 (don't know what the bar weighs here)

Close grip pullups
3 sets of 8 w/ 25lbs

DB hammer Curlz
20 x 15
30 x 15
30 x 15

Abs
Steep decline situps
2 sets of 20

Ax Chopper thingys
2 sets with some weight. (Not sure about my form on these)

Nothing too heavy, but fairly intense. Not bad.

04.11.2007

Supposed to be a track workout today. My kids took turns screaming all night. At least it was only a track day.

04.10.2007

Did some rep work today to change the pace. Very intense.

RE Incline bench
95 x 10
135 x 8
225 x 6
245 x 6
275 x 6 (saw stars)

Decline bench
135 x 6
185 x 6
225 x 6
275 x 6
315 x 4 (Failed on last rep)

DB Millitary Press (seated)
50 x 6
60 x 6
70 x 6
85 x 6 (wish our DB's got heavier than this)

Tri pressdowns w/rope
3 sets of 12

Tate presses
3 sets of 8

Russian Twists
3 sets of 8 @ 25lbs

Incline situps
3 sets of 15 w/45lb DB

Despite the feeling of being hit by a truck, the rep work felt really good. On another note, I've been doing some in vivo experimentation with supplements in the gym. I've been carrying a pot of coffee to the gym with me for a few weeks now. It seems that drinking coffee during the workout is truly the only way to go at this sport. My workouts suck when I don't have coffee. It may not be for everyone, but it's worth a shot!

04.09.2007

Had motivational problems today. Iv'e decided that long weekends are very bad for me.

ME Deads
Bar x 8
95 x 6
135 x 5
185 x 4
225 x 2
275 x 2
315 x 1
365 x 1
385 x 1
405 x 1
435 x 1 (Missed at Knees)
435 x 1 (New PR! Ugly grinder)

Did some more hip work and heavy ham curlz

Weighted wide grip pullups
25 x 6
35 x 6
45 x 6
50 x 6

DB Curlz
30's x 12
40 x 10
45 x 8
50 x 6 (clean, but all I had)
40 x failure

I was glad to see the new pr in the deadlift but a little dissapointed in the effort it took. The first attempt was simply a failure. The weight was just too heavy for me to stand up with. The second attempt, I busted an amonia cap and got pissed. Got stuck at the knees and nearly fell forward but recovered and ground it on up. My Deadlift isn't were it should be. My goal is to break 500 by the end of the year. Don't know if I'll make it at this pace. I'm gonna have to change some things up.

04.05.2007

Got into my squat suit today. Took three guys and about 10 minutes.

ME Squat
Warm up with bar
95 x 6
135 x 5
185 x 5
225 x 4
275 x 2
Put on suit
315 x 1 (had trouble making depth. trouble breathing in the suit)
365 x 1 (a little easier. The suit loosened up a bit)
405 x 1 (felt even better)
455 x 1 (let my back arch, but felt ok. Wanted to stop but Louis talked me into to pushing it.)
495 x 1 (Best squat I've ever done. Everyone in the gym quit making fun of me in my tight suit. I love this sport.)

I was absolutely waisted after the squats.

Hypers
25 x 10 x 3

SL Deadlifts (on box)
85 x 12 x 2

Reverse Grip BB Curlz
65 x 10
55 x 10 x 2

DB Shrugs
85 x 6
75 x 8 x 5

1 Sad attempt at an ab workout.

Great workout! The squats were awesome. The suit is great. It really doesn't aid that much in lifting the weight. It wraps your body so tight and pulls your shoulders back so you can focus on lifting the weight without blowing a gasket. Admittedly, there is some rebound out of the hole that can and was taken advantage of. However, you have to be willing to squat deep with a lot of weight to get any benefit from this. Once you get back above parallel, you're on your own.

04.04.2007

GPP Day!

We actually went to the track for a hard workout, but it turned out to be cold and windy this morning. Went to the gym.

Walked on a treadmill for 20 mins.
Stretched for another 20.
Participated in local gossip for about another 20.
Went home, took a shower, and headed back out the door in about 20 min.
My "work" day has been going for exactly 20 min and I have not accomplished anything that will help this comany make more money.

04.03.2007

Good vibes today.

ME Rack Lockouts (RAW)
small warm up on regular flat bench
135 x 5
185 x 4
225 x 4
275 x 4
315 x 2
365 x 1
385 x 1
405 x 1
405 x 1
405 x 1 (light assistance)
Locked out the last rep and held it for 10 seconds because it felt like the thing to do.

1 Arm Tricep Pressdowns
Light x 8
not so light x 8
heavy x 8
heavy x 8

Cable crossovers
heavy x 12
heavier x 12
heaviest x 12

Standing Millitary Press
95 x 15
115 x 15
115 x 15
I like these. Standing forces you to recruit more posterior chain. Wear a belt.

CloseGrip Cable Rows \ CG Cable pulldowns
Superset 3 sets of 10, pretty light.

Good workout today. I've gotta give some props to my boy Louis. He stepped it up this morning and kicked a-hole on the lockouts.
On another note, I got my Inzer squat suit in yesterday. Tried for 20 minutes last night to get the thang on. No good. I'm gonna have to recruit some help with this one.

04.02.2007

Drank a million +1 beers this weekend. Took a little while to get moving.

DE Deadlifts @ 60% max
Warm up with bar
Worked up to 8 sets of 2 @ 255lbs

Reverse lunges w/front foot elevated on 25lb plate
bar x 8 (on each leg)
65 x 8
85 x 8 (great movement. Stretched the hips out.)

Leg curlz
100 x 12
110 x 12
100 x 12 (I actually cried a little)

Wide grip Pullups
body weight x 8
25 x 6
35 x 6
50 x 8

DB Hammer culz
45 x 6
60 x 6
60 x 6
65 x 6 (assisted)

Side bends
70 x 15
75 x 15
85 x 15

I can't afford to have any more drunken weekends until after the meet. I got some sleep last night, but I know that two solid days of boozing slowed me down. The light deadlifts were coming off the ground way too slow.

03.30.2007

Was a little dissapointed with my bench this moring. Its amazing how certain variables (no sleep) can make a huge difference from week to week.

ME bench
45 x 5 x 2
95 x 5 x 2
135 x 4
185 x 4
225 x 2
275 x 2
315 x 1
335 x 1
365 x 1 (missed)
335 x 1 assisted
335 x 1 assisted
315 x 1
275 x 8

Was planning to eek out 2 on that last set and somehow managed 8 clean. Wierd.

Incline DB bench
65 x 12
70 x 12
75 x 12

Skull Crushers
120 x 6
120 x 6
130 x 6

DB latteral raises
25 x 10
25 x 10
40 x 10 (one arm at a time here. Holding onto rack with other arm)

Wide grip pullups (bodyweight)
12, 12, 15

Ordered a squat suit yesterday. Fun Stuff.

03.29.2007

DE box squats @ 60% 1RM
worked up to 8 sets of 2 with 275lbs

Good Mornings
95 x 10
115 x 10
135 x 10

1 Leg DB squats
3 sets of 10 w/ 30lb DB's (owee)

DB shrugs
3 sets of 10 w/ 75's

DB curls
25's x 15 (I'm a girl)
40's x 15
40's x 15

Pleasantly painful workout. I've discovered that carrying a pot of coffee to the gym with me does wonders for my energy level.

03.27.07

Hooray for clean pleasant smelling Glenn!

DE Bench (50% max)
45 x 6
45 x 6
95 x 5
95 x 5
135 x 3
185 x 3 x 8

Tricep pressdowns (superset)
3 sets of 12
Rev grip tricep pressdowns
3 sets of 12

DB Millitary press
60 x 5
65 x 5
70 x 5
75 x 5
85 x 5

DB Flys (flat bench)
40 x 12
50 x 12
50 x 12

Close grp Pullups (body weight)
3 sets of 12

Ab Wheel Roller Thingys
4 sets of 15

Another good workout. Two of us made it through in about 45 mins.

03.26.2007

Finally back at it. Can't afford to miss anymore days.

ME Deadlift
bar x 10
225 x 5
225 x 5
275 x 3
275 x 3
315 x 1
365 x 1
385 x 1
415 x 1
425 x 1 (new pr)
425 x 1

Split squats
90 x 8 x 3

Kick Backs
45 x 8
70 x 8
70 x 8

Weighted Pullups (wide grip)
35 x 5
35 x 5
45 x 5
50 x 5

EZ bar curls
70 x 12
90 x 10
110 x 8
120 x 6
120 x 6 (assisted last rep)

(abs)
Side bends
65 x 15
75 x 15
85 x 15

Leg lifts
3 sets of 15

This is a lot more volume than I've been doing, but it felt great. I was sweating my butt off this morning. Remembered half way through the workout that I tore my shower apart last night and wouldn't be able to take one. I smell like a sumo wrestlers jock strap.

03.23.2007

Had to go to Austin for business and just got in this afternoon. Blew the entire second half of the week in the gym.

03.20.2007

Back to it.

ME Bench (first workout with shirt)

45 x 5
45 x 5
95 x 5
95 x 5
135 x 3
185 x 2
225 x 1 (put shirt on)
275 x 1
315 x 1
335 x 1
365 x 1 (new pr)
375 x 1 (missed)

Peeled the shirt off to inspect the damage.
The shirt helped right off the chest and made me feel really stable. The heavy rack lockouts I've been doing deffinately paid off where the shirt has little effect at the end of the movement.

Wide grip incline bench press
135 x 10
185 x 8
225 x 8
225 x 8

Pullups
15, 10, 15

Tricep pressdowns
15, 12, 12

DB Flys
40 x 10
35 x 12
40 x 15

Close grip cable rows
12, 12, 12

This was a great workout.

03.19.2007

Got in late Sunday night. Had to go in at noon to do squats. Went back in at 6 to do some isolation stuff.

ME Squat
45 x 5
45 x 5
135 x 5
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1
405 x 1
405 x 1 (I need to work up to a new max)

6p.m.

Front Squats w/heels elevated
135 x 10
185 x 8
225 x 6 (bout a minute rest between sets)

Hammy curlz
some weight x 10
some more weight x 10
bit more than the last x 10

Incline situps
40 x 10 for 3 sets

That's all I could handle for the evening. The freakshow was overwhelming. I was tired of other guys staring at me to see if they could handle more weight than me. Honestly, who gives a shit? There was one guy in there (that the entire town of Snyder mistakes me for ((Snyder:"Hey Logan! How'z it goin Man!!" Me:"Go hump a cactus! That guy isn't old enough to buy a beer and has no hair on his visible skin of which he shows off a great deal of. How can that many people mistake me for him!??"))) that kept pulling his shorts up to his crotch and flexing his legs in the mirror. After his homies cleared out of the power rack, I stepped up to it and noticed another guy headed in the same direction. I beat him. He looked quite taken back so I thought it would be polite to offer to let him work in. He was a pretty big guy and looked to be in decent shape. "No man, I'm working heavy tonight.", says he. The big lump goes and sits on the calf machine and pouts the whole time I'm lifting. Good thing I wasn't doing an actual squat workout. After my 3 sets of front squats he jumps in and starts hitting the BIG weights. By the time I left he was wowing everyone in the gym repping 495 for three. He never got below 10 inches from parallel. I smiled and went to the house.

03.16.2007

Still in Albuquerque. Gave my liver a good workout.

03.15.2007

ME Everything

As it turns out, there are worse gyms than the one I work out in. Even the music can get worse. I thought that was impossible, but apparently, when you place an XM satellite radio in the hands of someone evil, anything is possible.

ME Pull-ups (new one for me!)
worked up to 90 lbs hanging betwixt my legs. Got 3 singles with some assistance on the last two.

ME Bench
Would have been nice. Unfortunately King Maximus Benchimus sat on the only bench station the whole friggin night reading the newspaper between his 1000 impressive sets of 1 with 225 lbs. Give this brotha some steroids and caffeine! Can you imagine getting pumped for you next single sitting on your ass reading the Times?

Did a few lockouts to make myself feel better.

SQUATS
Worked up to 385 for an easy single. The pins in the rack were just a little high so I didn't feel comfortable unracking without getting hung up. Dropped the weight a bit and did another set of 6.

DEADLift Worked up to 415. This will be my opener in April.

Mostly I had fun working out with my bro.

Hair bands rule!

03.14.2007

Took the day off. Feel like a couple of carpenters did and emergency c-section on me. I expect tomorrow will be worse.

03.13.2007

This was kind of thrown together. I'm tired from skiing this weekend and didn't want to over due the legs so as to have something left for later this week when I'm a bit more rested and a bit less sober.

Good Mornings
95 x 6
95 x 6
95 x 6
115 x 6
115 x 6
115 x 6

Stiff leg deads
4 sets of 8 w/ 135lbs

Pull Thrus
4 sets of 10 with medium/heavy weight

Incline situps with 12lb medicine ball chucked at my face
15
25
50 (I can't describe how bad this hurt. I think my anus is the only thing holding my abs inside my body. I only did this rediculous number because my partner did 50 and then stood up and told me to jump down there and get 25. What a crotch stain.)

Walked on the treadmill for 15 minutes to loosen up.
That is all.

03.12.2007

Decided to do heavy tris today. It was the lesser of two evils. My chest was still in pain from that stupid workout friday and my legs and calves were fried from skiing on Saturday. Still made a pr on the rack lockouts.

Bench
45 x 5
45 x 5
115 x 5
115 x 5
165 x 4
235 x 4
Rack Lockouts
315 x 3
335 x 2
365 x 1
385 x 1
385 x 1
385 x 1 (needed a touch of help to get this one moving)

Dips
4 sets of 6 w/ 25lbs

JM Presses
4 sets of 8 w/ 95lbs (supersetted the dips and jm's)

Tricep pressdowns with Rope
4 x 8 medium/heavy

Wide grip pulldowns
4 sets of 10 w/ "120lbs"

Dumbell Shrugs
4 sets of 10 w/ 75lbs (supersetted with pulldowns)

Close grip pullups (bodyweight)
4 sets of 10

close grip cable rows
4 sets of 10 with 120lbs (supersetted withpullups)

Fun stuff. Worked the soreness out of the chest. I've got to get back to some regular heavy bench next week.

03.09.2007

RE

Woke up late again. Made it on time but didn't get a good warmup. Decided to do some bodybuilding today.

Flat dumbell bench
45 x 15
65 x 15
85 x 15
85 x 12 (failure)

Incline Bench press
205 x 12 (failure)
185 x 10 (failure)
135 x 15 (sandbagged it)

Decline bench
135 x 15
135 x 15
135 x 15 (gay but fun)

Dumbell Millitary press
40 x 15
50 x 15
50 x 15

Close grip pull ups (body weight)
15, 10, 10

Dumbell Rows
4 sets of ten w/ 55lbs

dumbell curlz (peer pressure got me)
20 x 15 (I'm gay)
30 x 15 (got bored)
50 x 12 (that stung a bit)

Not a bad workout. Really pumpy. My boobies are exhausted, but I don't think I really got any stronger today. I think I'm getting a better understanding of the repetition work though. I think the best way to go about it is to set a rep and set scheme before you get started, say 4 sets of 15, or whatever. Doesn't really matter except that doing less than 8 reps really defeats the purpose of the excersice. Now, the key is to pick the appropriate weight that will take you to or near to failure on every set. If you're taking no more than a minute between sets (which you shouldn't be on repetition work) you may have to drop some weight or reps (not both) to finish the sets. However, if you complete a set of twenty and still have twenty left in the tank, you're sandbagging and you probably think the Fruit of the Loom guys are sexy. This type of excersice should ivolve a lot of intensity, pain, and cursing to gain the maximum benifits.

03.08.2007

DE
Woke up late. Got a lousy start with nearly no warmup. Not even a cup of hot tea.

Deadlift
135 x 8
135 x 8
185 x 6
205 x 2 - 8 sets

Squats
225 x 8
315 x 8
315 x 8
315 x 8
315 x 8

Pull throughs
4 sets of 8

Good Mornings (light)
85 x 8 - 3 sets

Ab Work (body weight)

Roller wheel thingys
2 sets of 20

Steep incline situps
3 sets of 20

Big Bouncy Ball crunches
2 sets of 30

Stretch. Fart.

03.06.2007

ME

Bench Rack Lockouts starting at about 50%ROM

Wamed up on bench w/full ROM
45 x 5
45 x 5
135 x 5
135 x 5
185 x 3
225 x 2
Went to PowerRack
275 x 2
315 x 2
335 x 2
365 x 2
375 x 1

Felt really strong on these today. My previous record Rack Lockouts was 325 for 1 or 2. No more elbow pain. happy.

Dips
6 sets of 6. I hung 50lbs on my first set, but my right shoulder explained to me that this was a very bad idea after the heavy pressing.

Tricep pressdowns with rope.
3 sets to failure.

Supersetted pullups and upright rows.
3 sets of 10

Supersetted close grip lat pull downs and close grip cable rows
3 sets of 10

I was pretty spent, but felt like I had my first really productive workout in several weeks. Got my bench shirt last night. After 15 minutes of cursing and sweating, I got it on. Had to have Meg peel it back off of me. At one point I thought I was going to have to have it surgically removed.

03.05.2007 ME Deadlift

New pr on the deadlift. This is the first workout in a while that I actually felt like picking something up. The rest helped, but I wont really know how well I've healed until tomorrow's bench workout. My shirt should be in today. That should help with my confidence level, if nothing else.

Deads
135 x 6
135 x 6
185 x 4
225 x 4
275 x 1
315 x 1
365 x 1
415 x 1
415 x 1
415 x 1
Probably should have had a couple more jumps between 315 and 415, but I felt good and the weight went up fairly easily. Speedwork and squats have been helping here a lot.

Squats
225 x 8
225 x 8
225 x 8
225 x 8

Hamstring curlz
I realy hate these things. I think they're kind of a pointless isolation excerise, but the guys wanted to do some so I played along.
3 sets of 8 with 100lbs.

Abs
Russian twists - 3 sets of 10 w/25lbs
Weighted incline sit ups - 3 sets of 10 w/40lbs
Side bends - 3 sets of 10 w/65lbs

03.01.2007

I took the day off today and will likely take tomorrow off as well. I must let the body heal. And I'm tired of hearing myself whine like a little sissy girl.

On another note, I ordered my first bench shirt today. It is the Inzer Blast shirt. I bought it for two reasons: It was cheap. And I'm in hopes it will aid in pain prevention in future heavy days.

That is all.