MON. NOV. 26
GENERAL PHYSICAL PREPAREDNESS (GPP)
Stone lifting /repetitions.
(my new 160 lbs. stone and 125 stone.)
(Back was really feeling it after these. Tore some skin off my palm on these. OUCH! )
Sled Drag with 280 lbs. (Stone and 4 10lbs. plates to keep it still and the sled weight of 70 lbs. and then 210 lbs. (70 lbs. sled plus 140 lbs. sandbag)
In the rain through the mud.:p
Not bad on the sled work. Once I got the 280 lbs, going it was ok. Can handle more next time. I need to do the sled to help my deadlifts that are stalling a bit. Will help squats too.
Monday, November 26, 2007
Saturday, November 24, 2007
WHAT A DIFFERENCE FROM LAST WEEK!
THURS. NOV. 22 Juijitsu 1 hr. (Throws, Grappling)
FRI. NOV. 23
Eliptical Trainer cardio intervals 1 min. flat and light then 30 sec. uphill incline and fast as I could sprint. Repeated for 4x
Olympic bar Deadlifts 4 x 5 with 85% or 335 lbs.
(Stayed at this weight from last week after missing 355 lbs.)
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 75 lbs., 90 lbs. x 5
Bottom Position Bench Press in the rack: 3 x 8 @ 85% or 275 lbs.
Plyometric explosive Medicine ball Press chest throws lying on the bench 3 x 8 12 lbs. ball.
Close Grip Push ups on the medicine ball 3 x maximum
Uneven Medicine ball Push ups 2 x 8 each side.
Military Press standing in the power rack 2 x 8 with 185 lbs.
Push ups on Stability Ball 2 x 8
(Hands on ball)
Medicine Ball Slams 6, 8, 10, 12 lbs. ball x 4
DB Handwalk outs 2 x 12 each hand with 25 lbs. each hand.
BOSU ball Clock with 1 foot on the BOSU stepping in and out with the other. 2 x 12
Sitting Plank 4x as long as I could.
(Sit on floor raising feet and hands off the ground contracting the abs so you only have one balance point on your butt.)
Cable 4 way walking 4 trips each way. 110 lbs.
(Looooonng day working at the gym. Cold and snow here now and getting over a cold. Everything fealt heavy as $#!+ today.)
SAT. NOV. 24 JUIJITSU 90 min.
(Fealt stiff/sore at the beginning but was better as it went along.)
FRI. NOV. 23
Eliptical Trainer cardio intervals 1 min. flat and light then 30 sec. uphill incline and fast as I could sprint. Repeated for 4x
Olympic bar Deadlifts 4 x 5 with 85% or 335 lbs.
(Stayed at this weight from last week after missing 355 lbs.)
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 75 lbs., 90 lbs. x 5
Bottom Position Bench Press in the rack: 3 x 8 @ 85% or 275 lbs.
Plyometric explosive Medicine ball Press chest throws lying on the bench 3 x 8 12 lbs. ball.
Close Grip Push ups on the medicine ball 3 x maximum
Uneven Medicine ball Push ups 2 x 8 each side.
Military Press standing in the power rack 2 x 8 with 185 lbs.
Push ups on Stability Ball 2 x 8
(Hands on ball)
Medicine Ball Slams 6, 8, 10, 12 lbs. ball x 4
DB Handwalk outs 2 x 12 each hand with 25 lbs. each hand.
BOSU ball Clock with 1 foot on the BOSU stepping in and out with the other. 2 x 12
Sitting Plank 4x as long as I could.
(Sit on floor raising feet and hands off the ground contracting the abs so you only have one balance point on your butt.)
Cable 4 way walking 4 trips each way. 110 lbs.
(Looooonng day working at the gym. Cold and snow here now and getting over a cold. Everything fealt heavy as $#!+ today.)
SAT. NOV. 24 JUIJITSU 90 min.
(Fealt stiff/sore at the beginning but was better as it went along.)
Tuesday, November 20, 2007
WEEK 8/12
MON. NOV. 19
Reach Across on Ball 2 x 8 each side 35 lbs. DB
Medicine Ball Side to Side 2 min. with a 12 lbs. ball.
Medicine Ball Uneven Push ups 1x each side as many as I could.
(Tried a Clock first. One side was good but the other sucked really badly so did the push ups to get something out of it.)
DB Press sitting on stability ball 4 x 5 50 lbs.'s
(Can probably go up to 55's next time )
Slow Mo Military Press 4 x 5 175 lbs.
(Better today!)
Low Cable Crossover Rows 4 x 5 110's lbs.
(Rowing in both at the same time.)
Close Grip Chins 4 x 5 (bodyweight only)
Seated Chest Press machine 4 x 5 200 lbs. stack.
Alternated with...
BOSU ball Push ups 4 x til Failure
Lateral Raise on Stability Ball 4 x 5 45's lbs.
1 Arm/1 Legged High Row on Lat Pull 2 x 8 each 110 lbs.
Side to Side Walking 2 x 8 (holding 100 lbs. Dumbbell in each hand like a sideways Farmers Walk.)
Alternating Dumbbell Row (seesaw style holding 100 lbs. Dumbbell in each hand ) 2 x 8 each side.
1 Arm Seated Row 2 x 8 each 140 lbs.
Thick Bar Body Rows 2 x til Failure.
(1 set wide and 1 set close grip)
Did everything RAW without belt or straps.
Reach Across on Ball 2 x 8 each side 35 lbs. DB
Medicine Ball Side to Side 2 min. with a 12 lbs. ball.
Medicine Ball Uneven Push ups 1x each side as many as I could.
(Tried a Clock first. One side was good but the other sucked really badly so did the push ups to get something out of it.)
DB Press sitting on stability ball 4 x 5 50 lbs.'s
(Can probably go up to 55's next time )
Slow Mo Military Press 4 x 5 175 lbs.
(Better today!)
Low Cable Crossover Rows 4 x 5 110's lbs.
(Rowing in both at the same time.)
Close Grip Chins 4 x 5 (bodyweight only)
Seated Chest Press machine 4 x 5 200 lbs. stack.
Alternated with...
BOSU ball Push ups 4 x til Failure
Lateral Raise on Stability Ball 4 x 5 45's lbs.
1 Arm/1 Legged High Row on Lat Pull 2 x 8 each 110 lbs.
Side to Side Walking 2 x 8 (holding 100 lbs. Dumbbell in each hand like a sideways Farmers Walk.)
Alternating Dumbbell Row (seesaw style holding 100 lbs. Dumbbell in each hand ) 2 x 8 each side.
1 Arm Seated Row 2 x 8 each 140 lbs.
Thick Bar Body Rows 2 x til Failure.
(1 set wide and 1 set close grip)
Did everything RAW without belt or straps.
Saturday, November 17, 2007
PUSH/PULL
WED. NOV. 14
Reach Across on Ball 2 x 8 each side 30 lbs. DB
Medicine Ball Side to Side 2 min. with a 12 lbs. ball.
Medicine Ball Uneven Plank 1x each side as long as I could.
(Did this because I wasn't sure about my balance for a Clock. Will try it later.)
DB Press sitting on stability ball 4 x 5 45 lbs.'s
(On the video they use a BOSU ball but I'm not ready for that!)
Slow Mo Military Press 4 x 4 - 5 175 lbs.
(Got 5 on the second set but 4 on the other 3)
Low Cable Crossover Rows 4 x 5 100's lbs.
(Rowing in both at the same time.)
Close Grip Chins 4 x 5 (bodyweight only)
Seated Chest Press machine 4 x 5 200 lbs. stack.
Alternated with...
BOSU ball Push ups 4 x til Failure
Lateral Raise on Stability Ball 4 x 5 45's lbs.
1 Arm/1 Legged High Row on Lat Pull 2 x 8 each 100 lbs. with knee on Pulldown seat.
(Was a new exercise I had to go by feel on the weight to use.)
Side to Side Walking 2 x 8 (holding 100 lbs. Dumbbell in each hand like a sideways Farmers Walk.)
Alternating Dumbbell Row (seesaw style holding 100 lbs. Dumbbell in each hand ) 2 x 8 each side.
1 Arm Seated Row 2 x 8 each 140 lbs.
Thick Bar Body Rows 2 x til Failure.
(I changed these a bit and just did as many as I could instead of just 2 x 8 to get more grip work.)
(First real day in the gym on the new work out schedule for Week 7 & 8. Fun day. Pull Dominate day. )
Armwrestling practice 1 hr.
THURS. NOV. 15
Juijitsu 1 hr.
(Fealt much better doing my belt curriculum techniques and freestyle sparring drills. Fully recovered from that crazy keg carrying stuff!)
FRI NOV. 16th
Eliptical Trainer cardio intervals 1 min. flat and light then 30 sec. uphill incline and fast as I could sprint. Repeated for 4x
Olympic bar Deadlifts 4 x 5 with 85% or 335 lbs.
(EASY!! Going up on this next week for sure! Wasn't sure how my back was going to be on this because I was feeling a bit stiff earlier and tight. But was nothing. Thought it should be easy since I was doing 340 on the thick bar deadlifts last week. Was just about how the back was going to be.)
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 75 lbs., 85 lbs. x 5
(Extra set here and pyramided up heavier in it too.)
Bottom Position Bench Press in the rack: 3 x 5 @ 85% or 275 lbs.
Plyometric explosive Medicine ball Press chest throws lying on the bench 3 x 8 12 lbs. ball.
Close Grip Push ups on the medicine ball 3 x maximum (about 12 - 20)
(Done as a circuit/tri set. Benching fealt really heavy today. Did the free weight because the seated press chest machine was too light from Wednesday to get enough out of it.)
Uneven Medicine ball Push ups 2 x 8 each side.
Military Press standing in the power rack 2 x 8 with 185 lbs.
(Fealt good after all the slow motion stuff the last few weeks. Did these normal speed.)
Push ups on Stability Ball 2 x 8
Medicine Ball Slams 6, 8, 10, 12 lbs. ball x 4
DB Handwalk outs 2 x 12 each hand with 25 lbs. each hand.
(In push up position a bear crawl with a dumbbell in each hand. Killer on triceps, shoulders, abs.! 24 reps no matter what! )
BOSU ball Clock with 1 foot on the BOSU stepping in and out with the other. 2 x 12
(1 set with flat end up and 1 set with flat end down.)
Sitting Plank 4x as long as I could.
(Sit on floor raiseing feet and hands off the ground contracting the abs so you only have one balance point on your butt.)
Cable 4 way walking with 2 resista bands. 4 trips each way.
(Trunk muscles were fried after all this stability work before this so I just used the bands.)
Pushing Dominate day.
SAT. NOV. 17
Armwrestling 1 hr.
Reach Across on Ball 2 x 8 each side 30 lbs. DB
Medicine Ball Side to Side 2 min. with a 12 lbs. ball.
Medicine Ball Uneven Plank 1x each side as long as I could.
(Did this because I wasn't sure about my balance for a Clock. Will try it later.)
DB Press sitting on stability ball 4 x 5 45 lbs.'s
(On the video they use a BOSU ball but I'm not ready for that!)
Slow Mo Military Press 4 x 4 - 5 175 lbs.
(Got 5 on the second set but 4 on the other 3)
Low Cable Crossover Rows 4 x 5 100's lbs.
(Rowing in both at the same time.)
Close Grip Chins 4 x 5 (bodyweight only)
Seated Chest Press machine 4 x 5 200 lbs. stack.
Alternated with...
BOSU ball Push ups 4 x til Failure
Lateral Raise on Stability Ball 4 x 5 45's lbs.
1 Arm/1 Legged High Row on Lat Pull 2 x 8 each 100 lbs. with knee on Pulldown seat.
(Was a new exercise I had to go by feel on the weight to use.)
Side to Side Walking 2 x 8 (holding 100 lbs. Dumbbell in each hand like a sideways Farmers Walk.)
Alternating Dumbbell Row (seesaw style holding 100 lbs. Dumbbell in each hand ) 2 x 8 each side.
1 Arm Seated Row 2 x 8 each 140 lbs.
Thick Bar Body Rows 2 x til Failure.
(I changed these a bit and just did as many as I could instead of just 2 x 8 to get more grip work.)
(First real day in the gym on the new work out schedule for Week 7 & 8. Fun day. Pull Dominate day. )
Armwrestling practice 1 hr.
THURS. NOV. 15
Juijitsu 1 hr.
(Fealt much better doing my belt curriculum techniques and freestyle sparring drills. Fully recovered from that crazy keg carrying stuff!)
FRI NOV. 16th
Eliptical Trainer cardio intervals 1 min. flat and light then 30 sec. uphill incline and fast as I could sprint. Repeated for 4x
Olympic bar Deadlifts 4 x 5 with 85% or 335 lbs.
(EASY!! Going up on this next week for sure! Wasn't sure how my back was going to be on this because I was feeling a bit stiff earlier and tight. But was nothing. Thought it should be easy since I was doing 340 on the thick bar deadlifts last week. Was just about how the back was going to be.)
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 75 lbs., 85 lbs. x 5
(Extra set here and pyramided up heavier in it too.)
Bottom Position Bench Press in the rack: 3 x 5 @ 85% or 275 lbs.
Plyometric explosive Medicine ball Press chest throws lying on the bench 3 x 8 12 lbs. ball.
Close Grip Push ups on the medicine ball 3 x maximum (about 12 - 20)
(Done as a circuit/tri set. Benching fealt really heavy today. Did the free weight because the seated press chest machine was too light from Wednesday to get enough out of it.)
Uneven Medicine ball Push ups 2 x 8 each side.
Military Press standing in the power rack 2 x 8 with 185 lbs.
(Fealt good after all the slow motion stuff the last few weeks. Did these normal speed.)
Push ups on Stability Ball 2 x 8
Medicine Ball Slams 6, 8, 10, 12 lbs. ball x 4
DB Handwalk outs 2 x 12 each hand with 25 lbs. each hand.
(In push up position a bear crawl with a dumbbell in each hand. Killer on triceps, shoulders, abs.! 24 reps no matter what! )
BOSU ball Clock with 1 foot on the BOSU stepping in and out with the other. 2 x 12
(1 set with flat end up and 1 set with flat end down.)
Sitting Plank 4x as long as I could.
(Sit on floor raiseing feet and hands off the ground contracting the abs so you only have one balance point on your butt.)
Cable 4 way walking with 2 resista bands. 4 trips each way.
(Trunk muscles were fried after all this stability work before this so I just used the bands.)
Pushing Dominate day.
SAT. NOV. 17
Armwrestling 1 hr.
Monday, November 12, 2007
KEGGER!!!!!
Sat. Nov. 10
Juijitsu 90 min. class
Mon. Nov. 12
Starting next phase of the training in week 7 & 8
According to the dvd www.philpfistertrainingvideo.com this is where events training started coming in.
So today was an event day kind of.....
Keg Carries 170 lbs. full of water. As many carries as I could in 1 hour around the backyard!
(An idea from a Steve Justa article in MILO about keg loading. But Justa's idea is to do this for 2 - 3 hours, loading 100 200 lbs. kegs. Realistically as much as I like his writings and a lot of his ideas sometimes I think Steve gets a biy overzealous in his articles and some ideas are good and some are kinda out there.
Was a killer work out on my legs and sides and cardio. I'll probably feel it til next week. :P But got a bit monotonous. Especiially if someone WOULD try to do it for 3 hours!! I have to wonder how intense you'd be working in that 2 - 3 hours too. I was working pretty hard at a good pace with only a couple breaks for a few minutes and was DEAD!)
Put the keg inside now from the shed before it gets too cold and freezes. But I wanted to get that work out in and I had a stressful crappy weekend so I needed to get down and in the dirt (and rain) and get a bit primal!
Used the mixed grip pick up tipping it and/or deadlifting it by the lips of the barrel. That took extra out of my legs pushing them through against the weight to go forward.
After work at the gym....
GRIP WORK
ROLLING THUNDER
Left handed 45, 90, 135, 180, 190 lbs. x 1
then pyramided back down same way I went up as many reps as I could at each weight down to 90 lbs.
Right handed 45, 90, 115, **135 lbs.** **NEW PR**
then pyramided back down same way I went up as many reps as I could at each weight down.
New PR Right handed was a surprise I didn't expect.
Chin Bar Hanging by fingers with a 45 lbs. plate around my waist.
Flexed Arm Hang with a 45 lbs. plate around my waist.
Cable Crossover Hercules Hold with full 150 lbs. stacks as long as I can.
Gripper Squeeze and Hold as long as I can.
First real grip training I've done since Australia at DOHERTY'S GYM www.dohertysgym.com
Probably the keg took some out of my grip but was good. We'll see next week.
Juijitsu 90 min. class
Mon. Nov. 12
Starting next phase of the training in week 7 & 8
According to the dvd www.philpfistertrainingvideo.com this is where events training started coming in.
So today was an event day kind of.....
Keg Carries 170 lbs. full of water. As many carries as I could in 1 hour around the backyard!
(An idea from a Steve Justa article in MILO about keg loading. But Justa's idea is to do this for 2 - 3 hours, loading 100 200 lbs. kegs. Realistically as much as I like his writings and a lot of his ideas sometimes I think Steve gets a biy overzealous in his articles and some ideas are good and some are kinda out there.
Was a killer work out on my legs and sides and cardio. I'll probably feel it til next week. :P But got a bit monotonous. Especiially if someone WOULD try to do it for 3 hours!! I have to wonder how intense you'd be working in that 2 - 3 hours too. I was working pretty hard at a good pace with only a couple breaks for a few minutes and was DEAD!)
Put the keg inside now from the shed before it gets too cold and freezes. But I wanted to get that work out in and I had a stressful crappy weekend so I needed to get down and in the dirt (and rain) and get a bit primal!
Used the mixed grip pick up tipping it and/or deadlifting it by the lips of the barrel. That took extra out of my legs pushing them through against the weight to go forward.
After work at the gym....
GRIP WORK
ROLLING THUNDER
Left handed 45, 90, 135, 180, 190 lbs. x 1
then pyramided back down same way I went up as many reps as I could at each weight down to 90 lbs.
Right handed 45, 90, 115, **135 lbs.** **NEW PR**
then pyramided back down same way I went up as many reps as I could at each weight down.
New PR Right handed was a surprise I didn't expect.
Chin Bar Hanging by fingers with a 45 lbs. plate around my waist.
Flexed Arm Hang with a 45 lbs. plate around my waist.
Cable Crossover Hercules Hold with full 150 lbs. stacks as long as I can.
Gripper Squeeze and Hold as long as I can.
First real grip training I've done since Australia at DOHERTY'S GYM www.dohertysgym.com
Probably the keg took some out of my grip but was good. We'll see next week.
Friday, November 9, 2007
LOOOOONG DAY!
FRI. NOV. 9
Got to work at the gym at 8:30 am and had my last client at 6 pm arriving home at 8:30 pm. (About an hour bus trip at night.)
Unstable 1 Legged Clock 2 x 12
Dumbbell Windmills 2 x 8 each side (35 lbs.)
Cable 4 way walking: 110 lbs.
for 3 trips each.
APOLLON AXLE Deadlifts 330 lbs.X 4 ,340 lbs. x 4 350 **MISS**
(Fealt really good! Surprised myself here so I went for as heavy as I could but just rattled the 350 lbs. Maybe if I didn't do the 330 and 340 lbs. it would've went up. (???) Would be interesting to try. I got my 340 again so back to normal. Good! :) )
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 5
Plie' Squats 3 x 12 100 lbs. DB
Alternated with....
Jump Squats 3 x 12 holding a 35 lbs. plate.
Smith Machine Lunges 3 x 5 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 4 (same weight as above)
Water Skiers 3 x 12 120 lbs.
Seated Calf Raise 2 x 8 (275 lbs. with the smith machine sitting on the edge of a bench.)
Stiff Legged Deadlift 2 x 8 365 lbs.
Glute/ Ham Raise on Hyperextension bench 2 x 8
Seated Leg Curl 2 x 8 each at 140 lbs
Single Leg Raises 2 x 8 each holding a 6 lbs. medicine ball.
(This is the work out from hell of the week. Loooong day at work with 5 training clients. So I was DEAD after I got home. Did this work out this afternoon when I had a couple hours off before lunch. There's NO WAY I could've done it after work tonight. So I "got 'er done" then. Worked at as fast a pace as I could. Laid flat out for a while when I got home. )
Got to work at the gym at 8:30 am and had my last client at 6 pm arriving home at 8:30 pm. (About an hour bus trip at night.)
Unstable 1 Legged Clock 2 x 12
Dumbbell Windmills 2 x 8 each side (35 lbs.)
Cable 4 way walking: 110 lbs.
for 3 trips each.
APOLLON AXLE Deadlifts 330 lbs.X 4 ,340 lbs. x 4 350 **MISS**
(Fealt really good! Surprised myself here so I went for as heavy as I could but just rattled the 350 lbs. Maybe if I didn't do the 330 and 340 lbs. it would've went up. (???) Would be interesting to try. I got my 340 again so back to normal. Good! :) )
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 5
Plie' Squats 3 x 12 100 lbs. DB
Alternated with....
Jump Squats 3 x 12 holding a 35 lbs. plate.
Smith Machine Lunges 3 x 5 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 4 (same weight as above)
Water Skiers 3 x 12 120 lbs.
Seated Calf Raise 2 x 8 (275 lbs. with the smith machine sitting on the edge of a bench.)
Stiff Legged Deadlift 2 x 8 365 lbs.
Glute/ Ham Raise on Hyperextension bench 2 x 8
Seated Leg Curl 2 x 8 each at 140 lbs
Single Leg Raises 2 x 8 each holding a 6 lbs. medicine ball.
(This is the work out from hell of the week. Loooong day at work with 5 training clients. So I was DEAD after I got home. Did this work out this afternoon when I had a couple hours off before lunch. There's NO WAY I could've done it after work tonight. So I "got 'er done" then. Worked at as fast a pace as I could. Laid flat out for a while when I got home. )
Wednesday, November 7, 2007
NOV. 7TH
Reach across on Stability Ball 2 x 8 each side with a 35 lbs. DB
(ACK! Tipped right off the ball here DOH! )
Slow Mo Shoulder Press 135, 155, 165, 175 lbs. x 6 (6 count up and 6 count down each rep).
(Did these standing in the rack with a free weight bar. I liked it. The machine let me use more weight but I liked the ability to move more freely. The first 3 sets were good but I think I got 3 good ones on the last set and could barely finish it from my clavicles. Killer!
Didn't know what I could do free weight here so I pyramided up here.)
Bottom Position Squats 135, 225 x 6
355 lbs. x 2 x 6
(Did a couple warm ups then got 2 heavy sets at 85% 1RM since I hadn't done these in a while. I think if I go right to it next time I'll have more in the tank. I want to see how these affect my Deadlifts on Friday instead of Trap Bars which seem to affect it at this point.)
Crush Rows (or called "O" Rows in the dvd) 4 x 6
1 Arm Tricep Pressdowns 4 x 6 each. 140 lbs. in the cable crossover stack.
(More of a power style from armwrestling training. Not a bodybuilding way.)
Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)
(I still hate these! But they fealt better today and stronger.)
Reach across on Stability Ball 2 x 8 each side with a 35 lbs. DB
(ACK! Tipped right off the ball here DOH! )
Slow Mo Shoulder Press 135, 155, 165, 175 lbs. x 6 (6 count up and 6 count down each rep).
(Did these standing in the rack with a free weight bar. I liked it. The machine let me use more weight but I liked the ability to move more freely. The first 3 sets were good but I think I got 3 good ones on the last set and could barely finish it from my clavicles. Killer!
Didn't know what I could do free weight here so I pyramided up here.)
Bottom Position Squats 135, 225 x 6
355 lbs. x 2 x 6
(Did a couple warm ups then got 2 heavy sets at 85% 1RM since I hadn't done these in a while. I think if I go right to it next time I'll have more in the tank. I want to see how these affect my Deadlifts on Friday instead of Trap Bars which seem to affect it at this point.)
Crush Rows (or called "O" Rows in the dvd) 4 x 6
1 Arm Tricep Pressdowns 4 x 6 each. 140 lbs. in the cable crossover stack.
(More of a power style from armwrestling training. Not a bodybuilding way.)
Smith Machine Lunges 3 x 5 (295 lbs.)
each alternated with
Smith Machine Squats 3 x 10 (same weight 295 lbs.)
(I still hate these! But they fealt better today and stronger.)
Tuesday, November 6, 2007
LIFTING STONES
MON. NOV. 5
Odd Stone Lifting.
200, 160, 125 lbs. each as many as I could any way I could til I couldn't budge it.
(Fealt really tough and I couldn't really get focused. I hate odd stone lifting! I suck. :oops: But I gotta do it to get better.)
Reach across on Stability Ball 2 x 8 each side with a 35 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.
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.
(Fealt really light and easy.)
DB Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
DB Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(Cable Crossover was constantly busy so I used dumbbells instead.)
Bands Tricep Extension 2 x 1 min with a minute rest between.
Trap Bar from the floor 250 lbs. or 60% 1 x 25
(Was tough to get going and get started today but made it work about half way through.)
TUES. NOV. 6 Juijitsu 1 hr.
Odd Stone Lifting.
200, 160, 125 lbs. each as many as I could any way I could til I couldn't budge it.
(Fealt really tough and I couldn't really get focused. I hate odd stone lifting! I suck. :oops: But I gotta do it to get better.)
Reach across on Stability Ball 2 x 8 each side with a 35 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.
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.
(Fealt really light and easy.)
DB Shoulder Presses 2 x 1 min with a minute rest between. 50's lbs.
DB Chest Presses 2 x 1 min with a minute rest between. 60's lbs.
(Cable Crossover was constantly busy so I used dumbbells instead.)
Bands Tricep Extension 2 x 1 min with a minute rest between.
Trap Bar from the floor 250 lbs. or 60% 1 x 25
(Was tough to get going and get started today but made it work about half way through.)
TUES. NOV. 6 Juijitsu 1 hr.
Saturday, November 3, 2007
THE KILLER DAY!
FRI. NOV. 2ND
Unstable 1 Legged Clock 2 x 12 each
Dumbbell Windmills 2 x 8 each side (35 lbs.)
Cable 4 way walking: 110 lbs.
for 3 trips each.
APOLLON AXLE Deadlifts 3 x 4 330 lbs.
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 5
(Didn't alternate these because I wanted to go nuts on the Deadlifts and give everything I had. I wasn't sure how much I'd have in me. I got the 330 again. But the 340 didn't even budge.)
Power Stair/Duck Walk Squats 3 x 12 225 lbs.
Alternated with....
Jump Squats 3 x 12 holding a 25 lbs. plate.
Smith Machine Step ups on a REEBOK step 3 x 5 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 4 (same weight as above)
Water Skiers 3 x 12 110 lbs.
(Standing Face Pulls on a low cable sitting back and thrusting the hips forward as you pull the rope handles up. No belt. )
Seated Calf Raise 2 x 8 (275 lbs. with the smith machine sitting on the edge of a bench.)
Stiff Legged Deadlift 2 x 8 365 lbs.
Glute/ Ham Raise on Hyperextension bench 2 x 8
(After seeing these on EliteFTS.com I tried them and I like this version if you don't have a real Reverse Hypers/Glute Hamstring bench or machine.)
1 Legged Seated Leg Curl 2 x 8 each at 80 lbs
Single Leg Raises 2 x 8 each holding a 6 lbs. medicine ball.
**This is the killer day of the 3 in this part of the cycle.**
(Starting to get heavy and tough. But one factor I know is my sleep hours haven't been ideal. Weather change/air pressure affects me as well in the stomach like some people get migraines.)
Unstable 1 Legged Clock 2 x 12 each
Dumbbell Windmills 2 x 8 each side (35 lbs.)
Cable 4 way walking: 110 lbs.
for 3 trips each.
APOLLON AXLE Deadlifts 3 x 4 330 lbs.
1 Legged/ 1 Arm Stiff Legged Dumbbell Deadlift: 35 lbs., 55 lbs. 70 lbs. x 5
(Didn't alternate these because I wanted to go nuts on the Deadlifts and give everything I had. I wasn't sure how much I'd have in me. I got the 330 again. But the 340 didn't even budge.)
Power Stair/Duck Walk Squats 3 x 12 225 lbs.
Alternated with....
Jump Squats 3 x 12 holding a 25 lbs. plate.
Smith Machine Step ups on a REEBOK step 3 x 5 at 90% or 275 lbs.
Alternated with ....
Smith Machine Squats 3 x 4 (same weight as above)
Water Skiers 3 x 12 110 lbs.
(Standing Face Pulls on a low cable sitting back and thrusting the hips forward as you pull the rope handles up. No belt. )
Seated Calf Raise 2 x 8 (275 lbs. with the smith machine sitting on the edge of a bench.)
Stiff Legged Deadlift 2 x 8 365 lbs.
Glute/ Ham Raise on Hyperextension bench 2 x 8
(After seeing these on EliteFTS.com I tried them and I like this version if you don't have a real Reverse Hypers/Glute Hamstring bench or machine.)
1 Legged Seated Leg Curl 2 x 8 each at 80 lbs
Single Leg Raises 2 x 8 each holding a 6 lbs. medicine ball.
**This is the killer day of the 3 in this part of the cycle.**
(Starting to get heavy and tough. But one factor I know is my sleep hours haven't been ideal. Weather change/air pressure affects me as well in the stomach like some people get migraines.)
Subscribe to:
Posts (Atom)