Thursday 8/28/08

Not much of anything. Finally took the shop vac to the gym cause’ we had dust bunnies the size of footballs floating around, spent about half an hour or so vaccuming the gym, the Jim Eggers stopped by, great to see Jim. Last time I caught up with him was at the AKC Classic in Las Vegas this past May. Went home and watched Tivo’d Mindfreak, Mad Money and Big Idea, then watched some TV with Lisa. These are GREAT training days! Did 60 min. of holosync before bed. Awesome training day!

Wednesday 8/27/08 – last couple of sessions

Last couple:

Tuesday 8/26/08
am
mobility and flexibility
martial arts practice
chi kung

pm
holosync meditation before bed 60 min.

Wednesday 8/27/08
am
mobility
cardio: 5 min running, heavy bag rounds x 3, 5 min running, 1 min walking

Done. No training tonight. I have a big dinner I have to be at, plus it will be good to give my elbow tendonitis a rest for a couple of days. Back to it on Friday though. Still doing the am cardio thang. I lost 5 lbs. last week, will see what Friday am says on weigh-in day. I do need to tighten up the diet a bit – hit the golden arches last night for a #2 w/o onions and a 6-piece with bbq sauce, man I’m evil!! At least KB’s burn bodyfat without the dishonor of dieting and eye-robics!!

Last Couple of Training Sessions…

Been pretty busy lately and haven’t kept up with my log – here’s the last couple sessions:

Last couple:

Sunday 8/24/08
pm
1. long cycle: w/24 – 8/2:00, w/16 – 18/3:00
2a. kb fsq: 3×6-8×16’s
2b. pullups on rings: 3×6
2c. kb press: 3x6x16
3a. hanging leg raise: 2×10
3b. ball sit up: 2×10-12
4. sled dragging: 4 trips

Monday 8/25/08
am
joint mobility
cardio – 20 min. (practiced chi running technique – still needs work but already noticing a difference)
chi kung

pm
mobility
1. snatch w/24kg: 60/5:00 (no setting down, switched 30sec.)
2. 1-arm long cycle w/24kg: 40/5:00 (no setting down, switched 30sec.)
3. bu press w/16kg: 2×3
4. 1-arm row w/24kg: 3×6
5. hanging leg raise: 3×10
6. twist yo’ wrist roller: 3 times
*before bed – Holosync meditation 60 min.

Been noticing a severe case of tendonitis (medial) in my left elbow due to some “cold chin ups” I did a week or two ago, training’s been making it worse. Began icing the other day and this has helped tremendously. I have to skip Wednesday’s training due to a hoity toity dinner Lisa and I have to attend so a couple days of icing only should be good. Will continue to do the cardio and chi kung as well as my martial arts practice and bag work. Normally I would scold a client of mine who is this stubborn. I was talking to a trainer friend of mine who runs a business down in Newnan, GA and we were laughing about how trainers like he and I are the exact opposite of what we teach our clients – sleep deprived, nutrition deprived and strength training deprived! LOL! Do as we say not as we do dammit!!!!

Wednesday – 8/20/08 training

am
cardio – 15:00 intervals
mobility/flexibility work
chi kung

pm
1. long cycle – 32’s: 5/1:15, 24’s: 8/2:00, 16’s: 18/3:00
2. jumping squat – 135×25/2
3. chin ups – 3×6-8
4. grappler abs – 3×5

before bed 60 min. of holosync meditation

that’s all folks. going to watch the chi running video tonight – FINALLY.

Training Montage

This is a video clip of some of our athletes and clients training.  We filmed this as an intro at the beginning of each of our DVD’s in the “Optimal Strength Training and Conditioning” series.  This was edited by Thad Brown.  Enjoy!

Tuesday 8/19/08 – light day

am

cardio – 15:00; joint mobility/flexibility; chi kung

pm

walked dogs and passed out promo flyers

60 min. of Holosync meditation before bed

Monday 8/18/08 – training

am

joint mobility; cardio – 20:00; chi kung

pm

1. bench press – barx10, 65×8, 95×5, 115×5, 135×5, 155×5, 125×8, 115×8

2. 1-arm jerk w/32kg – 8+8

3. skull crushers – 5 sets

4. db curls – 5 sets

5. swing w/32kg – 12+12

6. prowler – 4 trips

7. grip work – twist yo’ wrist

60 min. of holosync at bedtime

Fun training session tonight.  I am definitely feeling the effects of getting my calories under control, felt weak on the kb work.  Am trying to do chi kung every morning and 60 min. of holosync meditation at night before bed.  Also trying to do some cardio every morning and twice a week going out to hit the prowler and sled for extra conditioning.  Focusing on the mobility and flexibility as well.  My back and hips are already feeling better.  After the next few weeks I may begin scaling back on the strength/bodybuilding work and just focus on deadlifts, chins, stone lifting and grip work and boost up the kettlebell work and conditioning.  At least training is fun again!

Sunday 8/17/08 – deadlift and kettlebell training

12pm

1. deadlift – 135×5, 205×5, 225×5, 205×5

2. snatch w/24kg – 60/5:00

3. chin ups – 6×3

4. 1-arm row – 3×6

5a. shrugs – 2×15

5b. neck harness – 2×10

6a. med ball abs – 4×20

6b. rolling thunder lift – 115×1+1/3

That’s all for today.

Friday 8/15/08 – kettlebell training

600pm

1. snatch w/16kg – 120/10:00 (switched every minute)

2. 1-arm long cycle w/16kg – 100/10:00 (switched every minute)

*I did not put the bell down between exercises and I did not put it down during the sets, this was 20:00 of continuous work.

3. ring pullups – 3×3

4. sled dragging – 6 trips with no rest (3 forward, 3 backward)

5. hanging leg raise – 3×10

6. hub lift – 40 on R and L, 45 lb plate on right

Done.  Good training session today – fun stuff.  Looking forward to getting more stonelifting going as well.

Wednesday 8/13/08 – kettlebell training

730pm

1. dbl kb jerks w/16kgs: 20/5:00

2. kb snatch w/16kg: 60/5:00 (1-switch)

3. 1-arm long cycle w/24kg: 40/5:00

That’s all she wrote.  I was supposed to squat tonight in full meet gear.  I didn’t feel like it.  I don’t give a shit anymore.  I’m sick of my back aching and my hips being in pain and my shoulder hurting all the time.  I don’t know.  I honest to god don’t give a shit about squeezing back into a squat suit or bench shirt ever again.  It’s an annoying pain in the ass.  I’m not sure I’ll do these upcoming PL meets.  My heart just isn’t in it anymore.  I’ve got enough to worry about with running this gym and trying to make money I couldn’t give a f*** about training right now.  Whatever.

Monday 8/11/08 – Bench and KB Assistance

700pm

1. bench press – 135×5, 185×3, 225×2, 275×1, 315×1, (2-board) 275×2

2. 3-board – 225×3, 205×5, 185×7

3. 1-arm jerk w/32kg – 10+10

4. swing w/32kg – 20+20

That’s all.  Got into my tight Metal shirt today.  I think I’ve put some mass on my delts, chest and upper back since I wore this shirt last year as we couldn’t seat it properly in the upper arms.  I didn’t touch anything, but the 315 was within a couple of inches.  I am stretching the arms out this week so hopefully it seats better next time.  I think when Andre and Derrick pulled it off me they took a layer or two of skin off my arms…

Sunday 8/10/08 – Deadlift and KB Snatch

830pm

1. deadlift – 135×5, 225×3, 315×1, 425×1

2. snatch w/24kg – 36/3:00

3. lat pulldown – 2×10, 2×8

4. band abs on ghr – 3×20

Didn’t feel good this morning so held off on training until late at night.  Did surprisingly better in the DL than I thought, snatches sucked.  Drank too much this weekend and not enough sleep plus tons of work and my conditioning certainly reflected it.  Oh well – no excuses, back on track.  This week starts my final 3 week prep cycle followed by a 1 week back off into the meet on 9/7 – so I’m in my ACE for squatting and deadlifting and the tight metal shirt for benching.

Friday 8/8/08 – kettlebell and light bench

1. close grip bench w/chains – 95×5, 135×5, 155×5, 135×5

2. snatch w/16kg – 72/6:00

3. 1 arm long cycle w/16kg – 48/6:00

I was going to try to do the IGX Achyball 20:00 challenge w/ the 16kg today but at min 5 in my snatches some of my family who was visiting from Ohio stopped by to see the gym.  So I stopped at min 6 and visited with them and only had enough time to hit a 6 min set on 1ALC before my next client.  Will do it again next Friday and shoot to go for the 20:00.

Wednesday 8/6/08 – squat and 1-arm long cycle

700pm

1. squat – 135×3, 185×3, 225×3, 275×1, 315×1, 365×1

2. 1-arm long cycle w/24kg – 48/6:00

3. ghr – 3×8

4. abs – 6 sets

Done.  Squat depth was good this time.  In the suit starting next week until the meet.