Bodybuilding day
B-Ala/creatine, dynamic work, a little bar work to warm up. Elbow sleeves (loose), Spud wrist.
Warm day again today. Had a plan to do shoulders and curls, but only hit the shoulders.
Incline, 5x20 reps, heavy, seat at about 50 degrees
Rear delt fly, 5x60 reps (yes, 60) with 20# DBs, thought I might vomit
Meadows shoulder swings, 35# DBs x 3x35 reps -- was pretty sure of it by this point
6-ways for shoulders with 10# plates. Brutal.
Was quite totally fried, so I called it. I'll do some extra tomorrow, maybe.
Thanks.
Sunday, June 30, 2013
Friday, June 28, 2013
training 6.28.2013
Cube, week 6, day 3 -- squat for reps
Hot day today -- been warm lately. Humid for around here, too.
B-Ala/creatine, Monster Abs0, some dynamic work, a little bar work. Loose briefs, knee sleeves, belt.
Squat, 6x2 @85% of max: not bad, easy out of the hole, a little soft at the top
Pause squats, 3 count, 3x10 @65: these were very tough; at this point 3x10 would be bad enough @65%, but a 3-count pause about killed me
Lunges, 3x15 + weight: used chains, left knee sharply hurt occasionally when it was the hind foot, which is odd. Must have put it in an odd angle, because I lunge super-deep and put all the weight on the front leg. Whatever.
Olympic squats, 1x50 with 155#, no stops and no pauses, no gear, ATAnkles
Abs, 3x25
Body weight is up nicely, though I jiggle a little more than I want to. Easily fixed. Pretty pleased with how things are developing.
I stink. Off to clean up and eat. Have a safe weekend, all.
Btw, no job yet and the boys lost Wednesday, so my baseball coaching career is likely over for good now. I think I'm okay with the latter, at least for now. The former is definitely not okay.
Hot day today -- been warm lately. Humid for around here, too.
B-Ala/creatine, Monster Abs0, some dynamic work, a little bar work. Loose briefs, knee sleeves, belt.
Squat, 6x2 @85% of max: not bad, easy out of the hole, a little soft at the top
Pause squats, 3 count, 3x10 @65: these were very tough; at this point 3x10 would be bad enough @65%, but a 3-count pause about killed me
Lunges, 3x15 + weight: used chains, left knee sharply hurt occasionally when it was the hind foot, which is odd. Must have put it in an odd angle, because I lunge super-deep and put all the weight on the front leg. Whatever.
Olympic squats, 1x50 with 155#, no stops and no pauses, no gear, ATAnkles
Abs, 3x25
Body weight is up nicely, though I jiggle a little more than I want to. Easily fixed. Pretty pleased with how things are developing.
I stink. Off to clean up and eat. Have a safe weekend, all.
Btw, no job yet and the boys lost Wednesday, so my baseball coaching career is likely over for good now. I think I'm okay with the latter, at least for now. The former is definitely not okay.
Wednesday, June 26, 2013
training 6.26.2013
Cube, week 6, day 2 -- bench for speed
Warm day today -- quite humid. B-Ala/creatine mix to start, along with dynamic work and a slow progression with the bar.
Loose elbow sleeves, Spud velcro wrist.
Floor press, 8x3 @80%: don't know about 80%, but did heft 22% more than the 5x5 off the floor I managed a few weeks ago. So, progress. Felt good, no shoulder pain.
60/50/40 incline DB x20 reps this time with 40kg fat DBs. These are brutal. 30s rest between each set, quick transition between each bench degree. Got three sets at 40 degrees x20, 9 sets total, therefore about 180 reps. Kaboom.
JM Press, x100 reps in as many sets as it takes, light weight on a curl bar: Brutal, awful, horrible, but effective. Triceps are total fried at this point.
Band fly, 3x15 with double monster minis: this was kinda unnecessary at this point and put stress on my right shoulder. I need something simpler to set up. Wish I had a cable tower.
Abs, lots x lots: need to do more abs, frankly.
Need to eat. Have a great day.
Warm day today -- quite humid. B-Ala/creatine mix to start, along with dynamic work and a slow progression with the bar.
Loose elbow sleeves, Spud velcro wrist.
Floor press, 8x3 @80%: don't know about 80%, but did heft 22% more than the 5x5 off the floor I managed a few weeks ago. So, progress. Felt good, no shoulder pain.
60/50/40 incline DB x20 reps this time with 40kg fat DBs. These are brutal. 30s rest between each set, quick transition between each bench degree. Got three sets at 40 degrees x20, 9 sets total, therefore about 180 reps. Kaboom.
JM Press, x100 reps in as many sets as it takes, light weight on a curl bar: Brutal, awful, horrible, but effective. Triceps are total fried at this point.
Band fly, 3x15 with double monster minis: this was kinda unnecessary at this point and put stress on my right shoulder. I need something simpler to set up. Wish I had a cable tower.
Abs, lots x lots: need to do more abs, frankly.
Need to eat. Have a great day.
Tuesday, June 25, 2013
training 6.25.2013
Cube, week 6, day 1 -- DL max
B-Ala/creatine mix, dynamic work, Monster Absolute Zero, bar work. Warm, so got a good sweat on before it counted.
DL, 2" block, work up to a single: hit 616 and was done. Lots of sparkles. Still, an improvement over last time. At the previous jump (275), I felt some oddness in my right elbow, but no issues at 280.
Sumo DL, 8x2 @75%: low back started barking, but nothing bad. Probably a setup problem.
DB Rows, 2x20: used 30kg on the fat DBs, superset with
DB Shrugs, 3x20, used the same DBs.
GHR, 3x12
Felt good, particularly given how little I wanted to deadlift today. Just not up for it, but it went well.
Right elbow and shoulder aren't happy from so much throwing and hitting fungo for the boys. If they lose tomorrow, All Stars is over and I can recover. Just slight tendonitis, so not too concerned.
No job, no bright prospects. Two weeks from selling big things.
Thanks.
B-Ala/creatine mix, dynamic work, Monster Absolute Zero, bar work. Warm, so got a good sweat on before it counted.
DL, 2" block, work up to a single: hit 616 and was done. Lots of sparkles. Still, an improvement over last time. At the previous jump (275), I felt some oddness in my right elbow, but no issues at 280.
Sumo DL, 8x2 @75%: low back started barking, but nothing bad. Probably a setup problem.
DB Rows, 2x20: used 30kg on the fat DBs, superset with
DB Shrugs, 3x20, used the same DBs.
GHR, 3x12
Felt good, particularly given how little I wanted to deadlift today. Just not up for it, but it went well.
Right elbow and shoulder aren't happy from so much throwing and hitting fungo for the boys. If they lose tomorrow, All Stars is over and I can recover. Just slight tendonitis, so not too concerned.
No job, no bright prospects. Two weeks from selling big things.
Thanks.
Monday, June 24, 2013
training 6.23.2013
Assistance day
Warm day today and kinda tired from training and the weekend and everything else.
B-Ala/creatine mix, dynamic shoulder work, some light bar work to warm up. Elbow sleeves and Spud velcro wrist wraps.
Incline, x20, barbell with 200#, lots of sets supersetted with
Rear delt work, x60, 65# fat DBs, lots of sets
Meadows swings, drop sets of 35 reps, started with the 65s and dropped to 30s before I was gassed
6-ways with 10# DBs, 4x10: absolutely brutal by this point
1-arm biceps curl, AMRAP, 3 sets with fat DBs;
Hammer curls, AMRAP with same DBs
Straight to preacher concentration curls until fried.
Pretty well pumped by this point.
Thanks.
Warm day today and kinda tired from training and the weekend and everything else.
B-Ala/creatine mix, dynamic shoulder work, some light bar work to warm up. Elbow sleeves and Spud velcro wrist wraps.
Incline, x20, barbell with 200#, lots of sets supersetted with
Rear delt work, x60, 65# fat DBs, lots of sets
Meadows swings, drop sets of 35 reps, started with the 65s and dropped to 30s before I was gassed
6-ways with 10# DBs, 4x10: absolutely brutal by this point
1-arm biceps curl, AMRAP, 3 sets with fat DBs;
Hammer curls, AMRAP with same DBs
Straight to preacher concentration curls until fried.
Pretty well pumped by this point.
Thanks.
Friday, June 21, 2013
training 6.21.2013
Cube, week 5, day 3 -- max squat
Hot day today for around here, which means considerably less than most of you are dealing with. Had the fan on hard.
B-Ala/creatine mix + Monster Absolute. Some dynamic work and a fair amount of bar work to warm up. Loose briefs, knee sleeves, belt for heavies.
Squat, work up to a single: worked up to the high 6s and feel very good about it. Think I had another 5 or 10kg jump in me, but didn't want to miss. Much tougher on the descent than coming up, interestingly enough.
Squat, reverse band, x1, 102.5% of max: just added 10kg with average bands, but it was too easy. Either need to use the light bands or add another 5 or 10.
Olympic squat, raw, 3x12 with 50%: these weren't nearly as bad as I expected
Lunges with weight, 3x20
Reverse hyper, light weight, 3x12
Back raises, 1x60: seemed a little superfluous after the reverse hypers, but got them done.
Very hungry, heading to eat.
First All Stars game for the boys is tomorrow.
By the way, I would be very interested in hearing from any of you what you find interesting in a blog -- what makes a blog worth reading to you. This one, I pretty much am just reporting what I've done and don't expect it to be very exciting. But in general, I'd like to hear your opinion, whether to effect this blog or others I contribute to.
Still no job. Great talk yesterday, but not sure if it will become anything.
Thanks.
Hot day today for around here, which means considerably less than most of you are dealing with. Had the fan on hard.
B-Ala/creatine mix + Monster Absolute. Some dynamic work and a fair amount of bar work to warm up. Loose briefs, knee sleeves, belt for heavies.
Squat, work up to a single: worked up to the high 6s and feel very good about it. Think I had another 5 or 10kg jump in me, but didn't want to miss. Much tougher on the descent than coming up, interestingly enough.
Squat, reverse band, x1, 102.5% of max: just added 10kg with average bands, but it was too easy. Either need to use the light bands or add another 5 or 10.
Olympic squat, raw, 3x12 with 50%: these weren't nearly as bad as I expected
Lunges with weight, 3x20
Reverse hyper, light weight, 3x12
Back raises, 1x60: seemed a little superfluous after the reverse hypers, but got them done.
Very hungry, heading to eat.
First All Stars game for the boys is tomorrow.
By the way, I would be very interested in hearing from any of you what you find interesting in a blog -- what makes a blog worth reading to you. This one, I pretty much am just reporting what I've done and don't expect it to be very exciting. But in general, I'd like to hear your opinion, whether to effect this blog or others I contribute to.
Still no job. Great talk yesterday, but not sure if it will become anything.
Thanks.
Wednesday, June 19, 2013
training 6.19.2013
Cube, week 5, day 2 -- bench for reps
Run down today for some reason. Slept an extra hour this morning, which is unheard of for me. Not feeling my usual intensity in the room, which is why I cut it off at about 45 minutes after warm-ups. I will pick up the rest tomorrow -- it was a natural stopping point anyway.
B-Ala/creatine mix + Monster Absolute, lots of band work, lots of bar work. Hot day today for SD, too, so fan was running hard.
Competition bench, 1x3 each at 87.5%, 90%, and 92.5% of max: worked up to an RPE of 9, right around 175kg, or 385#. All I had, pretty sure another jump would have failed. Threw on the Slingshot and did another two sets with an additional 10kg.
Military press, 3x10: just got them done
Chins, wide, full down, no added weight, 4x12, superset with
JM Press, 4x15, 30kg on a curling bar: should have had 35 or 40kg, but not going to sweat it. Got a great pump.
Called it. Will do shoulders tomorrow. I feel like I've dropped carbs, which I definitely haven't; hope I'm not coming down with something.
Got an interview tomorrow, though not sure for what. Guy I worked with a long time ago is a CEO of a couple of companies and wants to talk, which usually means interview. We'll see.
Have a great day.
Run down today for some reason. Slept an extra hour this morning, which is unheard of for me. Not feeling my usual intensity in the room, which is why I cut it off at about 45 minutes after warm-ups. I will pick up the rest tomorrow -- it was a natural stopping point anyway.
B-Ala/creatine mix + Monster Absolute, lots of band work, lots of bar work. Hot day today for SD, too, so fan was running hard.
Competition bench, 1x3 each at 87.5%, 90%, and 92.5% of max: worked up to an RPE of 9, right around 175kg, or 385#. All I had, pretty sure another jump would have failed. Threw on the Slingshot and did another two sets with an additional 10kg.
Military press, 3x10: just got them done
Chins, wide, full down, no added weight, 4x12, superset with
JM Press, 4x15, 30kg on a curling bar: should have had 35 or 40kg, but not going to sweat it. Got a great pump.
Called it. Will do shoulders tomorrow. I feel like I've dropped carbs, which I definitely haven't; hope I'm not coming down with something.
Got an interview tomorrow, though not sure for what. Guy I worked with a long time ago is a CEO of a couple of companies and wants to talk, which usually means interview. We'll see.
Have a great day.
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