shoulders girlde work

Machine military presses
180 X 15
270 X 12
360 X 8

lateral raises 3 sides
30 X 3

plate holds
10lb each side
15 seconds front
15 seconds side
15 seconds in
X 2

rotator cuff work
30 X 2 each side

abs

Monday Legs

Zercher squats skinny bar 8th pin
went for higher reps today.

225 X 20
315 X 12
315 X 12
405 X 6
405 X 6


single leg squats holding 2x25lb dumbbells
2 x 10 each side

adduction
50 reps

abbduction
50 reps

hamstring curls on calf machine
2 x 7

1 set of lunges around the track then puked.

Back

Good mornings from a relaxed position
135 X 12
225 X 8
315 X 5
315 X 4

hamstring raises on knees
2 X 6

pull downs
250 X 8
275 X 6

2 arm dumbbell rows
75 X 8
80 X 8

got tired and went home. could not focus, probably had something to do with working 60 hours this week.

Heavy Chest/Tri's

8pin lockouts
225 X 10
315 X 10
315 X 8
405 X 5
405 X 5
425 X 3
425 X 3

Green band pressdowns
2 X 10

Triceps pressdowns
150lbs X 8
170lbs X 6

Single arm extensions over the head
70 X 8
80 X 6

Dumbell inner extensions
45 X 8
50 X 7

bodyweight dips
2 X 12

Legs

Zercher Squats in a conventional stance from the 7th pin
225 X 10
315 X 8
405 X 6
405 X 3
405 X 3
405 X 3

Hamstring curls 5 seconds eccentric phase
120 X 8
140 X 8

Adduction
300 X 20
300 X 14

Abbduction
300 X 14
300 X 10

Single leg Squats
3 X 10 holding a 25lb weight

abs

Deadlifts/BackFriday 10/19/2007

Speed Deadlift with chains
225 X 8 warm up
315 X 6 warm up
365 X 2 X 8 with 40lbs of chains

Finished work out with miscellaneous back work.

Shoulders Upper Chain

Military Press on the Hammer Strength Machine
90 X 20
180 X 18
270 X 8
360 X 6
360 X 5

30 second negative on the last rep

Seated Rotator Cuff work
1 X 8 @ 30lbs
1 X 7 @ 30lbs
1 X 7 @ 40lbs

Rear Pulley Pulls very strict
1 X 10 @ 40lbs each side
1 X 8 @ 50lbs each side

Lateral holds
10lbs each hand 2 sets of 30 seconds

Abs

Ab wheel
2 X 10 on knees

I tried doing it from a standing position and except for getting started off the ground I was able to do 2

Straight leg situps
2 X 20

Vsit
2 X 30 seconds

Walked for 25 minutes at 3.2mph and a 1.5 incline setting.

Monday Legs!

Started out with Zercher Squats again today, but I made it a bit more interesting.

I used the fat bar today and also lowered the pins down to pin 7. This puts me in a deep squat using a conventional stance and barely above 90 degrees in a sumo stance.

So I did conventional until it started getting heavy and then switched over to sumo, so I could keep going.

135 X 15 conventional
225 X 8 conventional
315 X 6 conventional
315 X 6 sumo
405 X 5 sumo
405 X 5 sumo
495 X 3 sumo
515 X 1 sumo

That pin change and the bar I used made a huge difference in the weight I could handle, but it is something to shoot for now. If I can get up to 600 or so at the pin settings I used today with the fat bar, that will be some nice progress.

Adduction
300 X 15
300 X 10 very slow reps

Abduction
300 X 15
300 X 10 very slow reps

Single leg squats holding 2 40lb dumbbells
2 sets X 10 reps each leg

Abs

Cardio
did 15 minutes of interval work on the bike.

MAN I WANT A SLED TO PULL!!!

Just a walk

Today Tiff and I went for a walk on the greenway to relax a bit. We ended up walking about 3 miles and it turned out to be a nice bit of excercise.

We are going to start doing it every weekend along with swimming this winter at the Sports*Com.

We cannot wait to get Rileigh in the water!

Friday Back day

Today we worked the posterior chain and upper back. I thought it might be good to give the old deadlift motion a rest for a week or 2.

Good mornings from the pins just above 90 degrees
135 X 12
135 X 8
225 X 7
245 X 6

Pull throughs
170 X 8
90 X 15

lateral holds
2 X 10 each hand

Abs

Poem I have always like

This poem perfectly defines how I feel when I am deadlifting. If I could only do one excercise the rest of my life it would for sure be pulling the weight from the floor!

My legs sprawled out from the bench where I sit
While I soak in my sweat and tongue out the grit
From my molars and savor each second of rest
Before I return for a personal best

I imagine each subsequent part of my set-up
Chalk my torn palms before stooping to get up
Trudge back toward the bar across the gym floor
A dejected ex-lover who's come back for more
I step to the weight as if starting a fight
My body resilient, my fists clenched tight
Lower myself in a humble bow
To a weight never moved-at least until now

I push back the caution and doubt that I've felt
Unleashing Hell as I fasten my belt
Seizing the bar with resolute hands
Eschewing stares from those who don't understand
Look up and tense through my heels to the ground
Pulling with madness, head up and butt down
The bar flexes upward then cracks off the floor
The weight lumbers, slumbers, encumbers me more

And as I strain through the physical strife
I loose sight of time and the bland chores of life
For this is my passion, though extreme in degree
And yes most wouldn't guess, as the bar clears my knees,
That I'm feeling such joy by my own grace
Behind this beat-red frown on my face

And with every inch the bar crawls up my thighs
With every groan and pain-laden cry
With every moment the iron yields to me
Without a doubt, I am truly free.

Bench ME Workout

Worked heavy tris and short range today

Lockouts 1/3 movement
warm up 30 reps
315 X 2 X 10
405 X 3 X 5
425 X 2 X 3

Dips
1 X 8 @ 70lbs
1 X 7 @ 95lbs

Triceps pressdowns
1 X 22 @ 80
1 X 18 @ 90
1 X 12 @ 120

Push ups
30 close hands

lying triceps extensions
1 X 8 @ 50lbs
1 X 7 @ 47.5lbs strict form

DONE!

Monday Lower Body Posterior Chain

Worked Deadlift accessory lifts today

Zercher Squat from the bottom just above paralell (pin 8 or 9 I cannot recall)

warm up
315 X 12
315 X 8
405 X 8
495 X 4
495 X 4
585 X 2
600 X 1
600 X 1
605 X 1

Pull thrus
120 X 15
170 X 8
180 X 4

Single leg squats holding a 45lb plate
3 X 10 each side

abs
2 X 6 roller wheel
2 sets straight leg situps X 15

stretched

Something I read today that made a ton of sense to me...

Not enough kids these days free play on a daily basis, and they focus constantly on one sport year round. Too often I encounter 8 year old kids playing soccer 7 days a week with multiple game tournaments every weekend. This is detrimental to youths in two ways: it not only leads to incomplete general movement skill development and coordination issues, but also creates overuse injuries.

My advice: play as many sports as you can growing up, and when it comes to training for both youths and advanced athletes, incorporate a healthy dose of movement, mobility, and dynamic flexibility exercises into your workouts.

Friday Back Deadlifts

Worked off of approximately a 6" step today.

Did 30 reps total after warming up.
These are all at the least singles with a reset in between each rep.
315 X 5
315 X 5
405 X 4
405 X 4
405 X 4
485 X 4
500 X 1
500 X 1
500 X 1
500 X 1

Pull thrus
170 X 12
180 X 8

Pull downs
275 X 6 X 2

Pull ups wide grip
15 total with bodyweight

back extensions
300 X 15
300 X 12

2 arm bent over rows
65 X 8
75 X 7

Wednesday Chest workout

Today was a heavy regular bench day, so we choose either flat close grip bench or decline bench. We like decline best, so that is what we did.

Decline bench
warm up
225 X 10
295 X 5 easy
345 X 4 not too bad
385 X 2 or 3?
405 X 1 was fairly easy. Normally when I go this heavy there is some pain in the joints etc, but I think the training method we have been using has started to pay off and if we keep it up will result in less injuries and a better overall long term strength gain.

Hammer Strength Decline bench
225 X 15
225 X 16

Push-ups with one hand on medicine ball to work shoulder stabilizers
4 sets total of 10 reps (2 sets on each hand)

abs
3 X 15 straight leg situps
2 vsits 20 seconds

got home and walked on the treadmill for 30 minutes with Rileigh.

Tuesday free workout

Well got to the gym today and was a bit stiff, so I just decided to mess around a bit.

I did a quick full body circuit on the machines, just to loosen up the old bones and then hopped on the bike for a ride.

Bike ride
10 miles in 34 minutes 47 seconds

Abs
60 straight leg situps
20 ab wheels
3 vsits at 20 seconds per.

Monday Oct 1, 2007 Lowerbody

Started off with Horizontal squats.
230 X 12
320 X 10
410 X 5
530 X 3
530 X 2

Single leg squats holding a 45lb weight
3 X 8 each side

Abduction
300 X 15 X 2

Adduction
300 X 15 X 2

Leg Curls
175 X 8
200 X 6

Abs

Walked for 15 minutes