Deload week!
Push Press
Military on Knees
Close Grip Incline
Front Raises
BB Curls
Landmines
Deloads are great for keeping bloodflow to the muscles and joints but not add any stress to the body. After the past three weeks my body is aching for one to keep it going.
On a side note....I turned 26 yesterday and have big news, I weighed in at 300 lbs! This has been a long time coming for me and has required a TON of commitment to get to this point. Now, on to staying at this weight and dropping down to single digit bodyfat, the REAL longterm goal.
Monday, August 30, 2010
Training 8/27
Deads
up to 530
Speed Deads
Deficit Deads
Shrugs
BB Rows
GM's
Chins
Landmines
got through it, thanks to my great lifting partner who picked me up on a day when my back said stop. Next week is a deload week which I'm more then rdy for!
up to 530
Speed Deads
Deficit Deads
Shrugs
BB Rows
GM's
Chins
Landmines
got through it, thanks to my great lifting partner who picked me up on a day when my back said stop. Next week is a deload week which I'm more then rdy for!
Thursday, August 26, 2010
training 8/26
Close Grip 2 board bench
up to 300
DB Military Press
Bent over DB flys
JM Press
Knee Raises
Leg Raises
up to 300
DB Military Press
Bent over DB flys
JM Press
Knee Raises
Leg Raises
Wednesday, August 25, 2010
training 8/24
Squats
up to 440
Pause Squats
Zercher Squats
GHR
1-leg dl
Got through tonights workout. Was tough but got it accomplished. The lower back gave out about half way through squat sets. But that is why you have a partner, do a set, then another, then another, then you're done.
Lots of stim and ice last night. Backs ready for a night off tonight and I'm going to work hard to get it ready to deadlift Friday.
up to 440
Pause Squats
Zercher Squats
GHR
1-leg dl
Got through tonights workout. Was tough but got it accomplished. The lower back gave out about half way through squat sets. But that is why you have a partner, do a set, then another, then another, then you're done.
Lots of stim and ice last night. Backs ready for a night off tonight and I'm going to work hard to get it ready to deadlift Friday.
Monday, August 23, 2010
training 8/23
Push Press
up to 240
Speed Push Press
Push Press against mini bands
weight at 190 plus bands for all sets (over 260 at top)
Military from knees
Close Grip incline
Front Raises
Axle Curls
Side planks
up to 240
Speed Push Press
Push Press against mini bands
weight at 190 plus bands for all sets (over 260 at top)
Military from knees
Close Grip incline
Front Raises
Axle Curls
Side planks
training 8/21
Due to some personal issues had to take this workout solo. I've always found it hard to deadlift alone, and today was no different.
Deadlift
up to 530 (tweaked back on the final set)
Speed Deads
Deficit Deads
Shrugs
Bent Over Rows
Power Good mornings
Landmines
Very bad workout, my mid back is strained on one side. I am going to really push the ice and e-stim and I will get it healthy. The key will be getting it feeling decent for squats and deads.
Deadlift
up to 530 (tweaked back on the final set)
Speed Deads
Deficit Deads
Shrugs
Bent Over Rows
Power Good mornings
Landmines
Very bad workout, my mid back is strained on one side. I am going to really push the ice and e-stim and I will get it healthy. The key will be getting it feeling decent for squats and deads.
Friday, August 20, 2010
training 8/19
CG Bench to 2 board
up to 295
DB Military
DB Bent over Reverse Flys
JM Press
Knee Raises
Leg Raises
up to 295
DB Military
DB Bent over Reverse Flys
JM Press
Knee Raises
Leg Raises
Thursday, August 19, 2010
training 8/17
Squats
up to 435
Pause Squats
Zercher Squats
GHR's
1-leg DL
Planks, front and side
Hard to express the dificulty of these workouts without giving away sets, reps, etc. But they've been hard. I made the mistake of picking today of trying a new pre workout supplement I had a sample of. NaNoVapor pills. Bad idea, I don't recomend these to anyone, got dizzy, had trouble focusing, and almost lost my cookies. This is in part to the fact that I haven't been taking in any caffiene and no stimulants. The lack of stimulants I also partially attribute to my weight gain (294 average weight the last 10 days).
Also, no cardio at all going on. I normally don't post much about my cardio, but I typically do 3-4 sessions of 45 minutes steady state cardio a week. This has stopped completly and I am focused on being a "bigger" strongman:)
up to 435
Pause Squats
Zercher Squats
GHR's
1-leg DL
Planks, front and side
Hard to express the dificulty of these workouts without giving away sets, reps, etc. But they've been hard. I made the mistake of picking today of trying a new pre workout supplement I had a sample of. NaNoVapor pills. Bad idea, I don't recomend these to anyone, got dizzy, had trouble focusing, and almost lost my cookies. This is in part to the fact that I haven't been taking in any caffiene and no stimulants. The lack of stimulants I also partially attribute to my weight gain (294 average weight the last 10 days).
Also, no cardio at all going on. I normally don't post much about my cardio, but I typically do 3-4 sessions of 45 minutes steady state cardio a week. This has stopped completly and I am focused on being a "bigger" strongman:)
Tuesday, August 17, 2010
training 8/16
Oh Press
up to 230
Speed OH
OH against bands
Military on knees
Close Grip Incline
Front Raises
Fat Bar Curls
Side Planks
up to 230
Speed OH
OH against bands
Military on knees
Close Grip Incline
Front Raises
Fat Bar Curls
Side Planks
Saturday, August 14, 2010
training 8/14
Deads
up to 515
Speed Deads
3" Deficit Deads
Shrugs
Bent Over Rows
Good Mornings
Chinups
Landmines
Long hard day........I can hardly sit up right typing this lol.
up to 515
Speed Deads
3" Deficit Deads
Shrugs
Bent Over Rows
Good Mornings
Chinups
Landmines
Long hard day........I can hardly sit up right typing this lol.
Thursday, August 12, 2010
Training 8/10
Squats
up to 425
Pause Squats
Zercher Squats
Glute Ham Raises
1 leg dl's
Front and side planks
up to 425
Pause Squats
Zercher Squats
Glute Ham Raises
1 leg dl's
Front and side planks
Training 8/9
Exciting Day! First day with Josh's new program, very different from what I've been doing.
Overhead (trying to work on more of a push press, and work my lockouts)
Speed OH
OH against mini bands
up to 225 plus band tension
Military Press on knees
Close Grip Inclines
Front Raises
Axle Curls
Side Planks
As said in my earlier post, no sets or reps, sorry guys. I'll also only be posting the weights on some excercises.
Overhead (trying to work on more of a push press, and work my lockouts)
Speed OH
OH against mini bands
up to 225 plus band tension
Military Press on knees
Close Grip Inclines
Front Raises
Axle Curls
Side Planks
As said in my earlier post, no sets or reps, sorry guys. I'll also only be posting the weights on some excercises.
Josh Bryant
I have begun working with Josh Bryant. His resume speaks for itself and more information on him can be found here- http://www.joshstrength.com/
I originally contacted Josh for diet help. As I have learned over time that although I know what I am supposed to be doing, but I've found it to be much simpler when someone else is critically looking at my diet and performance and making changes. Also, I am REALLY busy, and it is wonderful to take all thinking out of my food choices.
Despite my original intent, Josh usually handles the training and nutrition aspects for his clients. After some thought this seemed like a great idea. Josh has a HUGE resume not only with his own performance, but also with his clients. I have never had a trainer before who really knew anything. In college my strength coach did more to hinder my performance then help it, and I really only made gains by tweaking the programs to better suite my needs.
So I am very excited about working with Josh and having him help me reach my goals. Much like diet, one can get complacent with their training as well, and having someone else push my boundries in new directions is exciting and I am really looking forward to seeing what will happen.
With all that in mind I will be changing the way I post my workouts. Out of respect for Josh, and since he gets payed to design programs I will not be posting everything. I will post excercises and top weights. But no sets and reps, for more info on that.....
Please check out Josh's website- http://www.joshstrength.com/
I originally contacted Josh for diet help. As I have learned over time that although I know what I am supposed to be doing, but I've found it to be much simpler when someone else is critically looking at my diet and performance and making changes. Also, I am REALLY busy, and it is wonderful to take all thinking out of my food choices.
Despite my original intent, Josh usually handles the training and nutrition aspects for his clients. After some thought this seemed like a great idea. Josh has a HUGE resume not only with his own performance, but also with his clients. I have never had a trainer before who really knew anything. In college my strength coach did more to hinder my performance then help it, and I really only made gains by tweaking the programs to better suite my needs.
So I am very excited about working with Josh and having him help me reach my goals. Much like diet, one can get complacent with their training as well, and having someone else push my boundries in new directions is exciting and I am really looking forward to seeing what will happen.
With all that in mind I will be changing the way I post my workouts. Out of respect for Josh, and since he gets payed to design programs I will not be posting everything. I will post excercises and top weights. But no sets and reps, for more info on that.....
Please check out Josh's website- http://www.joshstrength.com/
Overdue Update
So I am GROSSLY late in my postings. Life has really caught me by storm and I am WAY behind posting.
So I will update my blog here is several installments.
First off Ragbrai- There is never a time when anyone over 250 needs to ride a bike, unless their desire is to get under 250 lol. 3 blown tires in one stretch makes it slow going! But I had fun with friends anyway.
Vacation- After my time running around in bike shorts I took a vacation with my family to the northwoods. Good times all around and I got to wish my Grandfather a happy 80th birthday. AS well as a happy 56th wedding aniversary to both of my grandparents!
So I will update my blog here is several installments.
First off Ragbrai- There is never a time when anyone over 250 needs to ride a bike, unless their desire is to get under 250 lol. 3 blown tires in one stretch makes it slow going! But I had fun with friends anyway.
Vacation- After my time running around in bike shorts I took a vacation with my family to the northwoods. Good times all around and I got to wish my Grandfather a happy 80th birthday. AS well as a happy 56th wedding aniversary to both of my grandparents!
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