WED OCT. 31
Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB

Slow Mo Shoulder Press 4 x 6 (6 count up and 6 count down each rep).
(Did these on the smith machine so I can concentrate on the rep speed and count once again. )

Trap Bar (from the floor.) 4 x 6 360 lbs.
(Up 10 lbs. here.)

Crush Rows (or called "O" Rows in the dvd) 4 x 6 (2 25 lbs., 35 lbs, 45 lbs. plates pressed together.)
(Just like on the dvds Can't let the plates slide. 35 and 45 's kicked my ass. Slid like crazy! Like a sandbag lifting feel. JUST DON'T DROP ON THE FLOOR!)

1 arm Cable Tricep Extensions 4 x 6 80 lbs.

Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)

MON. OCT. 29

Keg Cleans 170 lbs. 3x
Then Keg Deadlifts grabbing on the top lips with the keg laying sideways.


Reach across on Stability Ball 2 x 8 each side with a 25 lbs. plate


Plyometric Jumps 2 x 1 min with a minute rest between.



Lateral Plyometric jumps side to side. 2 x 1 min with a minute rest between.
(Fun exercise. :) If I mis stepped here when I lost my rythmn or was getting tired I saved it by making it look like some kinda dance step to CANDY MAN by Christina Aguliera even moonwalking a bit lol I couldn't do that back in the 80's when it was cool but now no problem without even trying. People probably thought I had skills or just weird. Aaah they already do. Oh well.
But give me a jump rope here and I'd be screwed! HA!)

Band Squat Pull up 2 x 1 min with a minute rest between.
Smith Machine Lunges 1 min. each leg with a minute rest between. 205 lbs.


Cable Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
Cable Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(Feeling easier now but still burn.)

Bands Tricep Extension 2 x 1 min with a minute rest between.


Trap Bar from the floor 250 lbs. or 60% 1 x 25
(I like these and wanted to use them today. No belt or straps. With a shrug at the top of each rep like power shrugs or jump shrugs. )

Built a new sled from a wood pallet with a chain and bar handle in a wood block. Putting my old grade 6 woodshop skills to work again.
Chain was a bit big for the hole in the sled but a pick fixed that as I wedged it through. :D

TUES. OCT. 30TH Juijitsu 1 hr.

OUCH!

THURS. OCT. 25
Juijitsu

FRI. OCT. 26
Bombed out on Deadlifts yesterday. :(
Back was trashed and it was the same weight I did sets and reps with last week. Now I couldn't do it to save my life! WTF? So I just did the other lifts in the work out training around it. Got it to about the top of my shins and BOOM! Just dropped.
Don't remember tweaking anything in class taking breakfalls, etc. But fealt a bit stiff and honestly wasn't as focused as I should be.
Didn't help that one of these guys who sits there gawking at me training while doing one half assed set of bench press and making sarcastic comments at the real training going on. I HATE people who do that!
They have no clue.


Unstable 1 Legged Clock 2 x 12 each




Dumbbell Windmills 2 x 8 each side (35 lbs.)


Cable 4 way walking:
for 3 trips each.

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4

Plie' Squats 3 x 12 100 lbs. DB
Alternated with....
Jump Squats 3 x 12



Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)


Water Skiers 3 x 12 100 lbs.
(Standing Face Pulls on a low cable sitting back and thrusting the hips forward as you pull the rope handles up. I like these. )

Seated Calf Raise 2 x 8 (260 ls. with the smith machine sitting on the edge of a bench.)



Stiff Legged Deadlift 2 x 8 350 (Fealt really heavy! I hoped that these would compensate for my s#!++y Deadlifting attempt earlier.)
Stability Ball Roll outs 2 x 8
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs
Single Leg Raises 2 x 8 each

WEEK 4/12

MON. OCT. 22

Odd Lift Circuit:
Barrel Deadlift 170 lbs. Sandbag Shouldering 140 lbs., Log Power Cleans 135 lbs. max reps each.

Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB
Plyometric Jumps 2 x 1 min with a minute rest between.

Tried the Split Jumps from the dvd but I suck at these! Tried a variation with blast straps too. :o Don't have the co ordination to make it worth it. So will do Lateral Plyometric jumps here instead.
Remember Phil is an elite athlete and we have to make adjustments if not as gifted and I'm not as.

Squat Jump & Chin up 2 x 1 min with a minute rest between.
(Did these as a bodyweight squat reaching up and doing an explosive wide grip pull up. I tried this at the other gym and liked it so will do it to change things up a bit the next 3 weeks.)

Smith Machine Lunges 2 x 1 min with a minute rest between. 205 lbs.
(Added 10 lbs. here.)

Cable Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
Cable Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(These are brutal on the second round.)

Bodyweight Tricep Extension off the smith bar 2 x 1 min with a minute rest between.
(Changed up again using the bar instead of straps today.)

Smith Machine Hip Belt Squats using a chin/dip belt around the centre of the bar. 1 x 25 395 lbs.
(Old favourite of mine. :) )

WED OCT. 24
Reach across on Stability Ball 2 x 8 each side with a 25 lbs. DB
Slow Mo Shoulder Press 4 x 6
(Did these on the smith machine so I can concentrate on the rep speed and count. )

Trap Bar (from the floor.) 4 x 6 350 lbs. (85%)
(I switched these from Squats because I wanted to switch up because I've been doing lots of heavy squatting over the last couple monthes. I'll go back n forth here. Trap Bar fealt fairly easy even with this weight.)

Crush Rows (or called "O" Rows in the dvd) 4 x 6 100 DB
(Wanted to go heavy on these and from the floor too. I started very tentatively on these the first 3 weeks. But now I can really go hard on these.)

Cable Tricep Extensions 4 x 6 80 lbs.

Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)
(Went heavier here too. OUCH! Still the toughest part of the work out! I have female clients who'd love these though! lol)

DEADLY DEADLIFTING!

THUR. OCT. 18
JUIJITSU www.hsma1.com



FRI. OCT. 19

Unstable 1 Legged Clock 2 x 12 each
(Getting this exercise I think. Still weird.)



Dumbbell Windmills 2 x 8 each side (35 lbs.)
(Went a little heavier here, no belt of course.)



Cable 4 way walking:
Walking while pulling the weight cable along overhead. Backward, Forward, Left sideways, Right sideways for 3 trips each.

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4
Alternated with...
APOLLON AXLE 2" barbell Deadlifts 3 x 4 330 lbs.
Kicked ass on these and making big jumps on them since my max was 340 last time I tried it. Gonna keep riding with it since it seems to be on a roll!

Put on a bit of a show here too with a few members asking about this exercise with the thicker than normal bar and watching my lifting. One was a former Olympic style lifter back when they had the Press as well as the Clean & Jerk and Snatch like they do now. We talked about when he used to read and collect STRENGTH & HEALTH magazine. Pre MUSCLE & FITNESS or FLEX. I know about that from my reading and web But it was neat to talk to someone who actually had it in print.

A couple other trainers were working the Olympic lifts for technique so there was some great energy there then. )



Plie' Squats 3 x 12 100 lbs. DB
(Was in a hurry to finish to get lunch and stuff before my next clients so I used this instead.)
Alternated with....
Jump Squats 3 x 12



Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)



Calf Raise 2 x 8 (Full weight stack 400 lbs.)



Stiff Legged Deadlift 2 x 8 at 80% or 340
Stability Ball Roll outs 2 x 8
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs.

BLAAAAAAH!

WED. OCT. 10
Reach over on stability ball 2 x 8 each side with 25 lbs.
(Really fealt these today in a good way.)

Knee Level Deadlifts 4 x 6 465 lbs.
(Got them done just. Fealt really tough today and had a tough time getting into my groove. But finally got them. The partial deadlifts with the plates farther out are really different and challenging. VERY TOUGH!
Will see how they convert to normal 18" deadlift or deadlift from the floor.
)

Military Press
4 x 6 195 lbs. or 85%
(Fealt really off today. Lost it on the 2nd rep of the 2nd set forward into the rack and had to reset)

Smith Machine Lunges 3 x 5 (275 lbs. or 85%)
each alternated with
Smith Machine Squats 3 x 10 (same weight 275 lbs.)

Dumbbell Crush Rows 30, 55, 75, 100lbs. x 6
(Went up here. )

1 Arm Reverse Cable Tricep Extensions 4 x 6 80 lbs.

OCT. 15

Reach over on stability ball 2 x 8 each side with a 25 lbs. DB


Plyometric Jumps 2 x 1 min. (with 1 minute rest between)



Side Step ups holding a 45 lbs. plate in my outside hand. 2 x 1 min. each leg (with 1 minute rest between)

Band Squat & Body Row Pull ups 2 x 1 min. (with 1 minute rest between)

Smith Machine Lunges 2 x 1 min. alternating legs "walking" (with 1 minute rest between) at 60% of heaviest or 190 lbs.

Band Tricep Extensions 2 x 1 min. (with 1 minute rest between)

Power Stair Squats 1 x 25 with 190 lbs.


Cable Shoulder Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.

Cable Chest Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.

Heavy/Light Stone lifting max reps each.
(Quick as I had only so much time before I had to be back at work at the gym for my clients and orientations) www.phoenixfitness.ca
Legs were really tired after the gym work and I fealt it when trying to innitiate the lifts by squatting up the stones. When I'm fresh they'll go right up!

OCT. 16
JUIJITSU 1 hr. class.
(Day off work so just a CRASH day out of the rain.)


-JEFF

ODD AWKWARD OBJECTS LOADING TRAINING DAY

OCT. 13
JUIJITSU 1 hr.

Missed this next part on Monday's work out so did it here...
"Loading" training, lifting each for as many reps as I could then moving onto the next object.

Barrel (170 lbs.), Atlas Stone (125 lbs.) then Log Cleans (empty log 135 lbs.)

(170 lbs. of uneven, bulky, sloshing weight. Shit! That kicks your butt really fast and you find out how fit you are.

I can just clean it, I'll work on the press part later.
A circuit with that, stone and log as well.
No leg drive due to still recovering from Friday's work out so that was "interesting" YEAH! )

Each at different weights but different shapes and grips to lift and control making it a different challenge to lift each one.

TUES. OCT. 9
JUIJITSU 1 HR.

WED. OCT. 10
Reach over on stability ball 2 x 8 each side with 25 lbs.
(Laying on a stability ball reach over your shoulder across the body with a slight twist. Got these done quick first because they look way too femanine!
Warming up for.....)


Knee Level Deadlifts 4 x 6 455 lbs.
(I did the same way again with the plates farther out and 10 lbs. heavier. Different balance point all together with the plates farther to the ends. Very slow squeeze the bar off the pins and up to lock out. Pulling the bar into me and come up slow. Rather than rip it up explosively. YAAAAAAH! )

Military Press
4 x 6 195 lbs. or 85%
(Fealt heavy today.)

Smith Machine Lunges 3 x 5 (275 lbs. or 85%)
each alternated with
Smith Machine Squats 3 x 10 (same weight 275 lbs.)
(This is NASTY! )

Dumbbell Crush Rows 30, 55, 75, 90 lbs. x 6
(A kettlebell exercise www.russiankettlebellchallenge.com holding the dumbbell by the plates sides crushing the pectorals together to hold it while doing the rows. Like an accordian. )

1 Arm Reverse Cable Tricep Extensions 4 x 6 70 lbs.

(The one pure basic gym lifting day in the first 3 week portion of the 12.)
-JEFF

FRI. OCT. 5TH

Unstable 1 Legged Clock 2 x 12 each
(Standing with 1 foot elevated on an inflated "Fit Disc" or whatever those things are called. You step/touch your foot together around as if doing around a clock. WEIRD exercise!)

Dumbbell Windmills 2 x 8 each side (20, 30 lbs.)
(Simillar to a kettlebell exercise where I lifted the weight up like a super side raise and twisted around so the weight was overhead and my body looked like a windmill at the end.)

Cable 4 way walking:
Walking while pulling the weight cable along overhead. Backward, Forward, Left sideways, Right sideways for 3 trips each.
Fun exercise. With the core all warmed up next was.....

1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 4
Alternated with...
APOLLON AXLE 2" barbell Deadlifts 3 x 4 310 lbs. or 90%
Was surprised how strong I fealt on the deadlifts as I thought the 1 arm's would take it out of me due to the balance and extra stress on the back and hamstrings.

Duck Squats 3 x 12 225 lbs.
(Done with a cable bar attached to a loading pin to simulate power stairs in a strongman contest.)
Alternated with....
Plyo metric Jumps 3 x 12

Smith Machine Step ups on a REEBOK step 3 x 4 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 5 (same weight as above)
HEAVY!!!!! on the Step ups.

Calf Raise 2 x 8 (Full weight stack 400 lbs.)

Stiff Legged Deadlift 2 x 8 at 80% or 340
(I like doing these on the smith machine feeling the exercise working more effectively where it should.)
Ab Wheel Roll outs 2 x 8
(OLD SCHOOL! Stuff.)
1 Legged Seated Leg Curl 2 x 8 each at 80% or 70 lbs.
(Lots of posterior chain, hamstrings in this finishing triplet.)


MON. OCT. 8
Reach over on stability ball 2 x 8 each side with 10 lbs.
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)

Plyometric Jumps 2 x 1 min. (with 1 minute rest between)
(Got more fancy here with back n forth and side to side and 4 corner jumps.)

Side Step ups holding a 45 lbs. plate in my outside hand. 1 min. each leg (with 1 minute rest between)

Bodyweight Squat & Pull ups 2 x 1 min. (with 1 minute rest between)

Smith Machine Lunges 2 x 1 min. alternating legs (with 1 minute rest between) at 60% of heaviest or 190 lbs.

Bar Bodyweight Tricep Extensions 2 x 1 min. (with 1 minute rest between)

Dumbbell Plie' Squats 1 x 25 with 115 lbs.
(Tipped the DB on its end and picked it up around the plates and squatted sumo style.)

Dumbbell Shoulder Press 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.

Dumbbell Chest Press 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.

(Lots of modifications here from last Monday's work out as I was home for Canadian Thanksgiving weekend and training at the gym there instead of my normal one. Will do the "Loading" circuits later in the week.)

OCT. 1ST

Started the 12 week program from the dvd set at www.philpfistertrainingvideo.com with a few modifications for my gym has or has not.

They used a really neat medicine ball loading circuit with balls up to 200 lbs.
Heaviest one we have is 20 lbs. so made a modification here.

Odd object circuit:
Barrel full of water 170 lbs.
Atlas Stone 125 lbs.
Sandbag 140 lbs.

"Loaded" each for as many reps as I could then moved to the next one.
Good because of each having a different grip, balance, shape.
A different lifting style each and hitting my stabilizers and core muscles differently each time.

Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)

Plyometric Jumps 2 x 1 min. (with 1 minute rest between)

Side Step ups holding a 45 lbs. plate in my outside hand. 2 x 1 min. each leg (with 1 minute rest between)

Band Squat & Body Row Pull ups 2 x 1 min. (with 1 minute rest between)

Smith Machine Lunges 2 x 1 min. each leg (with 1 minute rest between) at 60% of heaviest or 190 lbs.

Band Tricep Extensions 2 x 1 min. (with 1 minute rest between)

Power Stair Squats 1 x 25 with 190 lbs.
(Loaded on to a pin with a cable bar clipped on. So it looks like a power stairs implement from strongman. Grabbing the bar handle with an over/under grip and lifting like a sumo style deadlift.)

Cable Shoulder Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 50 lbs. a side.

Cable Chest Press in the Cable Crossover station: 2 x 1 min. (with 1 minute rest between) with 60 lbs. a side.

(The second minute was the killer on these and the triceps and step ups! Was almost ready to puke before the cable presses! Wicked conditioning day!)





OCT. 3RD



Reach over on stability ball 2 x 8 each side with a 10 lbs. DB
(Laying on a stability ball reach over your shoulder across the body with a slight twist.)



Military Press warm up 45 lbs. bar x 6

4 x 6 195 lbs. or 85%



Knee Level Deadlifts 4 x 6 445 lbs. or 85%

(I did something different here as I set the plates further out which is an idea to simulate the bar "whipping" balance like we did in the silver dollar deadlift with steel boxs handing off the ends of the bar with plates inside. This affected my lifting in that contest so I needed to work on that. It does make it different and tougher off the start.)



Smith Machine Lunges 3 x 5 (275 lbs. or 85%)each alternated with

Smith Machine Squats 3 x 10 (same weight 275 lbs.)



1 Arm Reverse Tricep Extensions 4 x 6 60 lbs.

(Not sure the purpose of these. Shoulder Press assistance? I'd guess.)