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.