Last Few Training Sessions…

Last Few….

Monday 2/23/09 (Still in Vermont)

Lower Body training at the bed and breakfast

1. squats w/lifeline T’n’T cables: 3×6-15
2. lunge: 2×6 ea.
3a. cable pullover: 3×10
3b. glute/ham bridge: 3×10
4. McGill’s Big 3: 2 sets of each curl up, side bridge, bird dog

Wednesday 2/25/09 (Back in the ATL)
ME Bench

1. long cycle: 20kg x 5,5,5,5,5,5,5,8 (PR 43 in 8:00)
2. close grip bench press: bar x 10, 95×6, 115×5, 135×5, 155×5
3. lat pulldown: 4×10
4. dip: 3×10
*Finished by sharing a 64 oz. growler of Magic Hat #9 straight from the Magic Hat Brewery in VT with the boys. Now THAT’s a post workout drink!

Friday 2/27/09
ME Squat/Deadlift

1. long cycle: 24kg x 4,4,4,4,4,6 (26 in 6:00)
2. pin pull #3 pin: 135×3, 185×3, 225×3, 275×1, 315×1
3a. 45 degree back raise: 4×12
3b. 1-arm row: 3×6, 1×12
4a. pulldown abs: 3×8,10,12
4b. side bend: 3×8,10,12

Done. Going for 8:00 w/24’s on Sunday, then 10:00 w/16’s on Monday, then 5:00-6:00 Tue and Wed w/24’s then that’s it til’ the Arnold. We’ll see what happens….

Sunday training in Vermont

Sunday 2/22/09
Upper Body Training

Still on vacation and no access to kettlebells up here in Burlington, VT. Actually brought my Lifeline gear with me and caught a pretty good workout.

warm up with full body joint mobility

1. jungle gym pushups: 3×15, 12, 10
2. T’n’T cable chest press: 1 cable x 20, 2 cables x 15, 3 cables x 12
3. jungle gym rows: 3×12, 10, 8
4. T’n’T cable upper back flys: 3×12, 10, 8
5. T’n’T cable shoulder press: 1 cable x 10, 2 cables x 6
6. T’n’T cable lateral raise: 1 cable 3×10
7. T’n’T cable pushdown: 1 cable 3×15, 12, 10
8. T’n’T cable curl: 2 cables 3×10
9. T’n’T cable ab curl: 1 cable x 25, 2 cables 2×20
10. combo crunch: 3×15

Finished with stretching

Done. Had a big pump going, worked up a huge sweat and didn’t rest much between exercises so I was pretty gassed. All in all a pretty damn good workout and a lot better than doing nothing!

Thanks to Kim for offering for me to come train with her and her husband while I was in Pittsburgh. If I had been there for more than a day and a half and had the time I definitely would have! Look forward to meeting you two at the Arnold and thanks again!

Wednesday Training Session…

Wednesday 2/18/09
ME Bench

1. long cycle: 24kg x 5,5,5,6,8 (29 in 5:00 is a new PR)
2. bench press: barx10, 95×5, 115×5, 135×3, 155×2, 185×1, 205×1 (shoulders were pretty spent from long cycle, could have gone up but I didn’t have a spotter last night, trained after the guys left.)
3. pulldown: 4×10
4. dips: 3×10

Alright.. Heading to Pittsburgh and then Vermont Thu – Wed and will not be back to regular training til’ next Wed. Taking my lifeline cables, jungle gym and heavy rope to at least do some GPP work, tons of mobility. Hopefully I don’t lose too much in the way of the kettlebell work, cause’ after I get back to ATL I only have about 5-6 training sessions until the Arnold…..

Monday 2/16/09 – Training

Monday 2/16/09
DE Squat/Deadlift

1. box squat: 135×5, 185×3, 225×3, 275×1, 315×1, 365×1, 405×1, 425×1 (this is 95% of my meet PR of 450)
2. deadlift: 225×3, 315×1, 405×1, 425×1 (this is 92% of my meet PR of 463)
3. long cycle: 20kg x 5,5,5,5,5,5,5 (7:00 for 35 reps) – grip was fried from deads and my wind sucked on this tonight…
4. band ab curls: 3×20
5. ball sit ups: 2×15

This week I wanted to test my powerlifts as I am leaving to go out of town Thu-Wed of next week and I’ll miss 2 squat and 1 bench training sessions. I figured this week would be a good week to push some very heavy training maxes and see where I’m at since my last powerlifting competition was about 150 years ago in November 2007… So plan is to do a heavy box squat and deadlift tonight then a heavy bench on wed and recover while we’re travelling. Going to take some of my Lifeline travel equip (cables, jungle gym and heavy rope) to at least do some GPP type work. Will suck missing 2 of my scheduled kettlebell training sessions, that stuff goes down the shitter fast. Will probably go to the gym Thu morning before we fly out and hit a long cycle set then will be back to training Wed next week.. At least I’ll be able to rest and repair some. Gotta’ look on the bright side yeah?!?!?

last few training sessions…

last couple….

Friday 2/13/09
ME Squat/Deadlift

1. long cycle: 24kg x 4,4,4,4,8 (24 reps in 5:00)
2. suspended good morning: 95×5, 115×5, 135×5, 155×5, 185×5, 205×3
3a. lat pulldown: 3×10-12
3b. hanging leg raise: 3×10

Sunday 2/15/09
DE Bench

1. long cycle: 24kg x 4,4,4,4,4,6 (26 reps in 6:00)
2. bench press w/chain: 95×3/2, 115×3/2, 135×3/2
3. seated row: 4×10
4a. pushdown: 3×15
4b. shrugs: 3×12

Done. My 6:00 and 5:00 long cycle sets were tougher than my 7:00… Not good! Training M/W/Th this week then we are out of town from Th-W next week so I’ll be missing two regular sessions…. Will take some lifeline cables, suspension handles and jump rope to do some general fitness work at least.

Wednesday 2/11/09 Training

Wednesday 2/11/09
ME Bench

1. long cycle: 24kg x 4,4,4,4,4,4,6 PR! (30 reps in 7:00)
2. floor press: barx10, 95×8, 115×5, 135×3, 155×3, 185×3, 205×2
3. seated row: 4×12
4. dips: 3×10
5. concept 2 rower: 12:00/2663m.

GREAT training session. Long cycle felt GREAT. Plan was 5:00 @ 4RPM then blow out minute 5 at 6-8 RPM. At minute 5 I felt pretty damn good so I said I’d go 6 min. at 4 RPM and up the RPM’s for min 7 then stop. After I finished min. 7 I felt like I could go more, but because I told myself to stop I just dropped the bells, then got mad at myself cause’ I wasn’t that winded at all and my forearms were only a little tight – I definitely could have pushed on. I’m very confident for the 10:00 at the Arnold now – It’s amazing how mental this stuff really is. Relaxing a LOT better and rack is coming along, but still weakest point….

Training – Monday 2/9/09

Monday 2/9/09
DE Squat/Deadlift

1. box squat w/chains: 225×2/2, 245×2/2, 275×2/2
2. deadlift w/chains: 315×1/4
3. long cycle: 16kg x 6,6,6,6,6,6,6,6,6,10 (64 reps in 10:00)
4. band pulldown abs: 3×15

Done. I was pretty spent by the time long cycle rolled around so I opted for a 16kg 10:00 set. I did this at 2 RPM faster than what I’m going to do the 24kg long cycle in. Hands and arms were a bit tingly, but wind was pretty good. I think there may be some merit to doing a light 10:00 set at slightly higher RPMs once a week. We’ll see.

Last few training sessions….

Last few…

I’m getting worse and worse at posting my training log. Maybe due to the massive flood we had at the gym last week I’ve been a little off-line lately?!?!?! Gym’s back up and running though, finally!

Monday 2/2/09
DE Squat/Deadlift

1. box squat w/chains: 245×2/8
2. speed deadlift w/chains: 295×1/6
3. long cycle: 24kg x 4,4,4,4 (16 reps in 4:00)
4a. band oblique abs: 3×10
4b. hanging leg raise: 3×8

Wednesday 2/4/09 – missed max effort bench night due to flooded gym. Coulda’ swam I guess…

Friday 2/6/09
ME Squat/Deadlift

1. ssb low box squat w/foam on box: barx7, 115×5, 135×3, 155×3, 175×1, 205×1, 225×1
2. long cycle: 20kg x 4,4,4,4,4,4,4 (28 reps in 7:00)
3a. 45 degree back raise: 4×10
3b. pulldown abs w/band: 4×15
4. 1-arm long cycle: 24kg x 8,8,8,8,8 (40 reps in 5:00)
*Backed off on the long cycle weight cause’ my back was tweaked and I wanted to get some longer sets in. Went pretty well. Rack and arm fatigue is definitely my weak point. Wind is surprisingly good considering I do no cardio. Will add some cardio in soon though just to get some conditioning and try to get my bodyweight down a bit.

Sunday 2/8/09
DE Bench

1. long cycle: 20kg x 4,4,4,4,4,4,6,8 (38 reps in 8:00)
2. bench press w/chains: 95×3/2, 115×3/2, 135×3/2. 155×3
3. pulldown: 4×10
4a. pushdown: 3×12
4b. shrug: 3×12

Finish with the concept 2 rower: 12:00/2643m

Back was still twinging a bit so I stuck with the 20kg’s on long cycle, but hit a nice PR with it. Added some cardio in today as well. Back was feeling much better after the workout.

Last couple training sessions…

Last couple…

Friday 1/30/09
ME Squat/Deadlift

1. long cycle: 24kg x 2:00-12, 2:00-12; 16kg x 5:00-30
2. good morning: 95×5, 135×5, 185×3/2
3. ghr: 3×7
4. pulldown: 3×8
5. grappler abs: 3×4+4
6. ball sit-up: 3×10

Sunday 2/1/09
DE Bench

1. long cycle: 24kg x 2:00-18, 20kg x 2:00-18
2. bench press w/chains: 95×3/2, 115×3/2, 135×3/3
3. pushdown: 3×10-12
4. seated row: 4×10
5. long cycle: 16kg x 6:00-36

*Long cycle on Sunday was tough. 9 RPM’s was a fast pace for me and 18 reps in 2:00 was definitely a PR. Was supposed to do both sets at 24kg, but I dropped to 20kg on the second set to make sure I got the reps and pace in. The 16kg set of 6:00 at 6 RPM was good despite doing it after all the other powerlifting work.