12 cent Donuts!

Seriously! Price Chopper has a two day sale on donuts. Jimmy came to work with a half dozen apple fritters. YUM! so I ate one while I warmed up on the treadmill. Johns says only me and frankie would ever do something like that. Except I am opposite Frankie. He is mad strong.

First day of my own training plan.

warm up: walk on treadmill 5 minutes (+1 apple fritter)

1) bench
bar x 13 (feeling brave)
55 x 10
65 x 10
75 x 10
80 x 5 x 5
55 to failure (23)

2) Incline Bench
bar x 5
55 x 3 (4th one just sat on my chest)
55 x 2? (yikes) (I suck at these)
bar x 5,3 move along.

3) DB bench press
20's x 8
30's to failure (6)
25's x 5,4,2

4) Skull crushers ez bar
30 x 8,8,6

5) Dips
3,2,2

wow.

6) Shoulder circuit
5lbs x 40 (4 different raises)

7) Pushups
10,8,5,2

wow.

Pushed Prowler
+35 x 10 x 20 yards

weak as a puppy today or I suck at planning workouts.

I'll blame it on the fritter.

c.

The Cold and Windy City

kept all the brothers away. Sure, there were a few hanging outside the doors of the local bars and convenient stores, but for the most part I ran in peace and was the only one in the world. I'd be lying if I said the wind really didnt effect my run. It tried to slow me down, but that just makes me mad so I try harder and run faster.

2 miles plus 5 hill sprints.

Final Score:
Wind-0  c.-1


Leg Presses
+1 Plate x 5 sets of 15

Superset:
Decline weighted abs
+25 x 5 x 10
with Pushups
5 sets of 10

c.

Doin my own thing

Taking my workouts back. Jimmy was a great help when I needed it most. But time to grow up now. I will have to put a plan together but for now I will just have fun.

Ran 2 miles. But it was on the treadmill so its not really a run.

But I did wear my new Rocky shirt :)

1) Deficit Straight Leg Deadlifts with 25lb plates
95 x 10
145 x 5 sets of 10 double overhand

2) Overhead press Strict
bar x 10
55 x 4 x 5
55 x 3

3) BB Curls
30lbs (?) x 3 x 10

Short and sweet.

c.

Traditions

Deadlifts on Christmas Eve.

no warm up.

1) Deadlifts
135 x 8, 5
185 x 5
205 x 2
225 x 10 singles
245 x 1

2) Front squats
bar x 10
85 x 5 x 5

3) GM's
95 x 3 x 10

4) Walking DB lunges
25's x 2 trips across gym

God's Peace to all my friends and enemies.

c.

"Victory's within the mile..."

so I like that song. whatever.

Running Day in the pouring rain.

Around the park x 2 for a bit under 2 miles, finished with some muddy hill sprints. Five or so.

Decline Abs
+25 x 10 x 10
Push ups
10 x 10

The rain keeps me focused.  

The mud keeps it real. 

The wind keeps me humble. 

The puddles make it fun.
c.

Boring Basic Back Day

But important. I know, I know.

Legs are still a killin from sunday Squats. Someone said, (and if you go to xxxl you will know who said this) "A good squat workout is when you are sore the whole week right up to 5 minutes before you squat again"

Warm up: 12 minutes of sprints. Played the same song 4 times. A goody but oldy, Run This Town.

1) one arm DB rows
60 x 3 x 10

2) Chest supported row (or as Jimmy writes it, "Incline Rows") (I kinda like that, maybe I'll call them that now)
+25 x 4 x 10

3) V Bar Lat Pull downs
75 x 3 x 10

4) Modified Pull ups on smith machine (close grip)
bw x 5 x 5

5) Hammer Strength shrugs
+45 x 4 x 10

6) DB Curls
15's x 3 x 10

c.

7

In and out today. Had work to do + see my kid -->
who just got home from Marine Combat Training.

so no warm up.

1) Squats (2 minutes rest between sets because there was no one to talk to)
bar x 20
95 x 10
105 x 10
115 x 10
working sets
135 x 5 x 5
Took me forever to get the courage to unrack it.  No spotter + outside the racks is a bit scary. But they went up ok. Now I got more confidence and momentum. I also practiced making my walkout being minimal. Two tiny steps back, settle in, breath, go. Even though I train by myself, I hear the people who have worked with me and all their advice.

2) Speed Deadlifts (1 minute rest)
135 x 5
working sets
185 x 8 singles

supersetted the next 2 to save time

3a) Ham glute raise
bw x 4 x 10

3b) Leg extensions
40 x 4 x 10

4) Decline abs
bw x 46

Pushed Prowler
+45 x 5 x 40 yards.

Asked to rate my workout on my way out. Gave it a 7. Only because it was kinda lonely.

c.

Maxin the Bench

1) Bench
bar x some
65 x 8
75 x 5
80 x 3
85 x 2
90 x 1
Lift off from Frankie
95 x 1
100 x 1
105 x 0
dang.
Lost my apitite half way through the day so only had half my pb&j. Maybe that was it. Or maybe I just missed. Frankie said at least I can deadlift :) perspective.

2) Dips paused
4 sets of 5

3) DB bench
25's x 4 x 10

4) DB lat raises
5's x 3 x 10

5a) Tri press downs
50 x 3 x 20
5b) rear delt pulls
50 x 3 x 20

Asked the guys deadlifting if they wanted to push the prowler with me. Nope. So I found a nice girl in the treadmill room :) We pushed it 5 x 40 yards with 35lbs on it. FuN!
Pin and stretched Evan's bicep so he could pull.
Cant wait to be an official LMT.

that's it. Good workout. (minus the 105 miss)

c.

RuN!

Wind and Rain are perfect for running.

1 mile around park then 5 hill sprints then 1 mile around park.

Leg presses and decline abs. No pushups because I'm testing my bench tomorrow. Cant WAIT!!

c.

Nothing to see here people,

just a lil back pump. Getting ready to test my bench on friday and squats on sunday.

and since it was just an accessory day I decided to run first.

2.5 mile run on treadmill. kinda slow. lights off. music loud.

1) Bentover BB rows
65 x 4 x 10

2) Lat pulldowns
75 x 4 x 10
no cheatin kind. straight pull down, no leaning back and using my whole body. just lats

3) Horizontal cable rows v bar
75 x 4 x 10
same

4) modified pullups from smith machine
6 sets of 5 varried grip

5) Band Rows
black band x 3 x 15

6) DB Shrugs
55's x 4 x 10

7) DB hammer curls
15's x 3 x 10

c.

A Woman's Best Friend

is weights. Lotsa weights. Well for me anyway.

Warm up: walk 5 minutes

1) Speed Squats (and I admit, when I saw the weight Jimmy put down, I was a mix between insulted and sad) (but after the first set, wow. The low weight really made me work on speed. They flew up and felt great)
75 x 8 sets of 2

2) Rack pulls Fist pin (like 1.5 dang inches from the floor)
135 x 5
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
275 x 1
280 x 1 :)
The 265 was dang hard so I just added 10 and hoped for the best. John said to add just 5 more to that. and squeeze the bar to start the lift. And thats what I did. Took forever but it came up. I"m pretty sure if he wasnt there, I wouldnt have gotten it. And if Maggie didn't give me her cool skull socks to pull in, I wouldnt have gotten it.

3) Speed Deads
155 x 8 sets of 2

4) Leg extensions
40 x 4 x 10

5) Leg curls
30 x 3 x 10

woulda run when I was done but forgot my ipod.

c.

Floor Presses (with Maggie)

Well not really. But she hung out with me during my workout, drinking her coffee, talking non stop about her day, with her Ed Hardy bag laying next to my rack.

warm up: Kettlebell swings 50lb x 4 x 25

1) BB Floor press outside of racks this time
65 x 5
75 x 3
except it was 85. (added wrong) (that's unusal) (wondering why it felt so heavy)
90 x 1
95 x 1
100 x 1
woulda missed it if Jimmy didnt yell "BREATH" when I got stuck.
thats it.

2) Speed Bench Paused varied grip
70 x 6 sets of 2
It was the first time Maggie heard  J-dirt's friday night chicken wing story. (It was everyone elsess 347th time)

3) DB Bench press neutral grip
25's x 4 x 10

4) DB Lat raises
5's x 3 x 10

5) Rear Delt face pulls
60lbs x 3 x 10

Then we walked across the street to the Co-op to get Henna hair dye. I warned her that we would be stared at by the hippies. We were. but we got our Henna. and Gus, who works in the cheese dept. gave us cheese and olives :) He shops at Albany Strength. (Best supplement store in the world) www.albanystrength.com

c.

Giving Up Sarcasm

Which has nothing to do with my workout. But everything to do with....me.

Cardio Day

Quick run around the park. Not just any park. our empty ghetto park. Empty because it was pouring rain and 40 degrees. So there were no sleeping homeless men, bottle collectors, pitbulls, or even squirrels. But I had my ipod taped safely to my stomach and 3 layers over that. The cold rain felt very alive against my face and made me run faster and farther. So I did.

4 loops up the mud hill in the park, followed by 5 40 yard flat sprints between the gates. I decided to keep running so I ventured into the unknown neighborhood. It started out nice, with the smell of baked cookies coming from the  row houses each painted in a different color. Then the smell of Tide. Then stale beer and cigarette smoke. And thats when I realized I ran too far. Ended up on the lower end of Quail St. where groups of "people" hung out and stopped to look and yell at the freak running in the pouring rain. (that'd be me) So I just ran faster to get back to Central Ave.

I'd say 2.5 miles total.

Back in the gym for Decline abs +25lbs x 3 x 15 and 3 x 15 pushups.

Unsarcasticly yours,
c.

Why Not.

I miss my blog. Its filled with good times. Maybe they will come back if I start posting again.

Jimmy writes up my workouts for me. I could probably do them myself but I am still working on confidence. and I got zip. Plus I need a distraction when working out now. Everything is different. Everything. Dont like it much at all. But I love lifting so I will keep going forward.

Lat Day

1) One arm DB pulls
55's x 4 x 10

2) Lat pull downs
75 x 4 x 10

3) Chest supported rows
+25 x 4 x 10

4) Hammer strength rows
+45's x 3 x 10

5) Upside down modified pull ups from smith machine, wide grip
4 sets of 5

6) Hammer DB curls
10's x 4 x 10

c.

Divine Mercy Deadlifts

3 weeks out.

no warm up. got right to it. no games. I got to save one of my accessories for after my deads.

1) Lat pull downs
90 x 8
105 x 8
120 x 3 x 6

2) Horizontal cable rows v bar
75 x 3 x 8

3) Horizontal cable rows flat bar
105 x 3 x 8

Deadlift time....Time to get serious.

135 x 8
185 x 3
225 x 2
250 x 3 singles.
First one wasnt serious enough. Had to grip bar tighter and act more desperate. They all flew up.

5) one arm DB rows
60 x 3 x 12

6) DB Shrugs
30's x 3 x 20

7a) Delcine weighted abs
+10 x 3 x 15

7b) Pushups
3 x 15

8) sprints for 12 minutes

c.

Multi Cultural Benching

warm up: I just wanted to walk. for a long time. with my ipod. But when Durango comes in and hops on the treadmill next to me......I was forced to be, once again, Durango-ized. I popped my ear things out for the first few minutes as he felt obligated to give me the speech again on the "Will of the Mind". The mind having all the power over strength and even your heart. You can do anything if your mind is powerful. And if there are negative people or thoughts  in your way, just put a wall up. To keep them out.

So I did. Put my ear things back in, cranked up my music and watched him talk a mile a minute to me. Thankfully I couldn't hear a word he said.. I just smiled and rolled my eyes at what seemed like the appropriate times.  Musta worked cause he kept on talking for 20 minutes.

1) Bench
bar x 10
75 x 8
90 x 5 sets of 3 yay.
Wasn't sure if I could get 1, let alone 3 with 90 so I asked a couple of brothers to spot me on my first. Easy as cherry pie :)

2) DB Push Presses
30's x 3 x 6

3) DB Floor Press neutral grip pause at bottom
35 x 3
30's x 3 x 6 hard.

4) DB Incline Bench
25's x 3 x 6 hard.

5a) Newkirk Tri Extensions
25lb DB x 3 x 10

5b) Inverted Rows from Smith Machine (jumped in with the Mexicans)
3 x 10

6) DB Curls seated
25's x 3 x 10

7) External Rotations cable
30 x 3 x 15

8) Leg raises
50, 36

Hasta Luego,
c.

Rainy Deadlift Day

"your gonna do the KC routine,,,,,,,,,,,train your back like abodybuilder and do deadlifts last"

1) Krock Rows
50lb DB x 26R, 21L,
21,21
19,16

2) Lat pull downs
105 x 4 x 10

3) HOrizontal cable pulls little V bar
Dave from Sean's team taught me how to retract first then pull. Hits your Rhomboids :)
90 x 8
75 x 3 x 10

asked john if i could do GM's for my lower back and he said yes but after you pull.

4) Deadlift
135 x 8,3
185 x 3
225 x 1
235 x 5 x 1
Felt wicked slow off the floor but flew up to lockout.

supersetted
5a) GM's straight leg narrow stance
135 x 3 x 10
5b) Hyper extensions
+50 x 3 x 12

Happy Easter

c.

Good Friday Squats

Preceded by a PB&J. And a new video we shot that ran into overtime.
body weight 129 :)

1) Squats
bar x 12, 6
95 x 8
115 x 5
I suggested a moment of silence at 3pm for the Big guy dying on the cross. A couple guys deadlifting joined in.
135 x 3
worked on KC's left bicep. and he gave me 165 for my next set. John gave me 185 for 3 singles as my working sets today. being that i am 4 weeks out from the meet.
165 x 1 easy
185 x 1
185 x close. John assisted some so he called it there and I went on to my punishment sets
105 x 20 yikes. Just needed a little assistance on #17. Saw stars.

2) HGR
bw x 4 x 12

3) leg extensions
40 x 4 x 12

4a) weighted decline abs
+15 x 3 x 10
4b) Pushups
3 x 15

c.

A Pretty good Bench day

Warm up: 50lb kettlebell x 50 swings + some shoulder stuff

1) bench
bar x 10
70 x 8
85 x 5 x 5 EAsy. 

working on decreasing the distance the bar has to go. "Its all geometry" -jp

2) DB push press 1 arm
30 x 3 x 8

3) DB floor press neutral grip pause at bottom
30's x 3 x 8

4) DB incline bench normal grip 45 angle
20's x 3 x 10

5a) Skull crushers ezbar
30lbs ish x 3 x 12
5b) Inverted rows from smith machine
3 sets of 10

6) Hammerstrength machine preacher curls
+35 x 4 x 8

7a) Decline weighted abs
+10 behind head x 4 x 10


7b) Pushups
4 x 10


c.

The Day The Capital Burned Down

........was the EXACT day I went there to check out the Million Dollar Staircase. (100 years later of course)

This staircase took 13 years to build and employed over 600 stone carvers. Each masoner got to carve their favorite historical figure so there are many surprises throughout the entire staircase. You can read more here.

The whole experience felt haunting and humbling at the same time.

History with its flickering lamp stumbles along the trail of the past, trying to reconstruct its scenes, to revive its echoes, and kindle with pale gleams the passion of former days.  ~Winston Churchill

People are trapped in history, and history is trapped in them.  ~James Baldwin

"Genius begins great works; labor alone finishes them." ~Joseph Joubert

 "History, although sometimes made up of the few acts of the great, is more often shaped by the many acts of the small." ~Mark Yost

c.

300 from 2nd Pin!!

4 weeks out. body wieght 128.4. Seems to be stuck there. Gained the first 3lbs easy. last 3 not so easy.

warm up: walk 6 minutes. shut it down when I got the urge to run.

1) one arm DB rows
70's x 4 x 8

2) Lat pull down
90 x 8
105 x 3 x 8

3) Horizontal rows
90 x 4 x 8

4) Rack pulls 2nd pin
135 x 6
185 x 3
225 x 2
250 x 1
280 x 1
300 x 1 : ) 10lb PR
john gave me good tips after each set, making the next one even easier. 300 went up the easiest of them all. Not even a hitch. The 300 had to be pulled with 'desparation'. It would require more effort than my whole meet.  I could not miss it.

this is the last week of these. I will start learning how to pull from the floor again.

5) Speed Deads 45sec. rest in between
155 x 10 singles.

6) Shoulder circuit
a-plate raise 10lb plate x 2 x 20
b-side lat raises 5lb plate x 2 x 20
c-plate cleans 5lb plate x 2 x 20
all done seated and no rest.

7) DB lunges
35's x 3 x 12 each side

8) Decline weighted abs
+20 x 4 x 6

c.

Just for the Record

Squat Day

left to myself to figure things out again. but i think (thought) I learned enough last friday to make today a success.

warm up: walk 20 minutes

1) Leg press
+140 x 4 x 10

2) squats
bar x some
95 x 2 x 8
115 x 5
125 x 3
145 x 3
160 x 2
170 x 2
175 x 4 x 1
145 x 10

wanted to leave.
so i left.

c.

Rack pulls 2nd pin

1) one arm db rows
60 x 3 x 12

2) Lat pull downs
105 x 3 x 8

3) horizontal cable row wide grip
90 x 3 x 8

4) rack pulls 2nd pin
135 x 8
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1
295 x 0
290 x 1

5) sldl's
155 x 3 x 10
155 x 2 x 7

6) Pushups
2 x 20

c.

Week 2 of Frankie Program

1) Flat Bench
bar x 12
65 x 8
80 x 5 x 5
pretty easy.

2) DB Flat Bench
20's x 10
25's x 3 x 10

3) Incline Hammer STrength Chest Press (had jimmy show me which machine this was)
+50 x 4 x 12

4) Seated Military Shoulder Press with the bar
bar x 8,8,6
pretty hard

5) DB side Raises
10's x 6 (holy crap)
5's x 3 x 12

6) Upright BB Row with 15lb bar (actually I think its 20, not 15)
bar x 10
30 x 3 x 10

7) Easycurl Bar Skull Crushers (this one's 15)
20lbs x 3 x 10
pretty hard

8) Cable Rope pressdowns
40lbs x 3 x 12

9) Hammer Strength Seated Dips
Did not know how to use this machine. John explained it. But i still didn't get it. so I did close grip pushups and those triangle hands pushups. 2 sets of 10 for each one. I will ask for a demo tomorrow.

c.

Good Carma

Once again, my time working with Hospice patients, family and staff was too amazing for words. Imminent death has a way of humbling the boldest in life. And that is true for Juan's brother who was being escorted by the police from jail so he could say good bye to his mama.

A beautiful woman, in the final days of bone cancer actually drifted off to sleep after as i massaged her feet and legs. Sometimes parasympathetic stimulation works better than morphine.

XXXL time :)

I reversed Frankie's workout to end with my deadlifts because John taught me that. Always pull last when your most tired.

1) Lat pull down straight bar
90 x 3 x 12

2) 1 arm DB rows
60lbs x 3 x 12

3) Horizontal cable pull
90 x 3 x 12

4) Deadlifts
135 x 8
185 x 8
200 x 5 x 5
First set was a killer and wicked heavy so John said to rest lots before the next set. The rest were easy smeezy :) Today was a fun day. kinda like old times.

c.

Squat/Leg Day

1) Squats
bar x 12
95 x 8
120 x 5
135 x 5 x 5
These felt super light and fast. finally.

2) Leg Press
1plate x 4 x 20

3) Seated leg extensions
40 x 3 x 12

4) Leg Curls
40 x 12,12,12,8

5) Standing calf machine
95 x 8
dont like these so didnt do them.

Kettlebell swings
55lb x 50

c.

1st Day of the Frankie Program

Chest/Shoulder/Triceps

I told Whitewolf he was my new training partner. Which was just, C'mon Rob. and C'mon Christene. (Christene is the xxxl way to say Christina)

1) Bench
bar x 8
55 x 8
65 x 8
75 x 5 x 5

2) DB flat bench
20's x 4 x 12

3) Dips
bw x 6,5,5,6
these might get changed since I was supposed to get 20 reps.

4) DB Shoulder press
15 x 3 x 10
Left shoulder sucks. struggled pass 6 reps while my right wanted way more weight.

5) Upright Cable Rows
50lb x 4 x 10
worked in with 2 releasies and their pull ups

6) Flat DB Skull Crushers
didn't have a clue what these were. I asked everyone. no one really knew. so I asked john. They were just db crushers on a flat bench.
15 x 00000000000000000 Left arm could not do one.
10 x 000000000000000 same. so I did instead......

Newkirk DB tri extensions (its with 2 hands)
25 x 3 x 12

7) straight bar cable pushdowns
60 x 3 x 12

c.

Total Frustration I QUIT

Supersets
1a) Bench from power rack same distance as last week
85 x 2 x 2
90 x 1
95 x 0,0 fuck it i'm done. someone had suggested this week i go for 110 since i got 105 last time. I guess he didnt realize just how dang week i am.

1b) Pushups
bw x 5 x 15

1c) Standing tri extensions
25lb plate x 5 x 15

2) Bench regular
65 x 3 x 10

3) Incline BB bench
55 x 3 x 55

4) Decline DB flies
20lbers x 5 x 8

5) Overhead DB press
20lb x 5 x 8 each

6) Cable tri extensions
40lb x 3 x 12

7) BB curls
35 x 3 x 12

seeya,

c.

Comfort to the Dying - Destruction to the Bar

Hospice. Wow. Met some amazing people. Courageous, Strong, Sad, Desparate, Committed, Sweet.

From Loraine and George (90's) waiting to celebrate Valentine's Day, to Bruno and Dodie a middle aged couple. Watching Bruno wrap the sores on his wife's body with percision of a doctor. He could have been a coach wrapping the hands of a boxer before his match, except for the amount of love that poured out of him with every wrap.

I got to practice everything, from simple holds to an unconscience beautiful woman at the end, and alone, to hand massages, to full chair massage for staff and family members. I thought the experience would be difficult and sad. and maybe it was a bit. But I came out of it with hope and peace and an appreciation for all that really mattters.

and I lost my car. took me way too long to find it in the big tripple decker parking garage, and carrying the chair around served as my warmuip.


1) Horizontal Cable pulls
75 x 10
90 x 10
105 x 8,8,6

2) Lat pull downs
90 x 10
105 x 6,6,6,3

3) 1arm DB rows
65 x 3 x 8

4) Rack pulls 3rd pin (already knew I'd be super tired so didn't expect much) (Just wanted to get the weight in)
135 x 8
225 x 4sets of 5
275 x 1,1,0
245 x 5 triples

4) Speed deads from floor
185 x 8 sets of 3

"The most precious gift we can offer others is our presence. When mindfulness embraces 'others', they will bloom like flowers.” Thich Nhat Hanh  (thanks Kim)

c.

Skipped Out On Durango

wicked tired. foot hurts. blah blah. but i still had a productive workout.

warm up with 50lb kettlebell x 3 x 50 swings.

squats in "new room" (in the process of being expanded) kinda reminded me of the old gym.

1) squats
bar x 8
95 x 8
115 x 8
125 x 8
135 x 8
145 x 5 x 5
then Newkirk got on my case about my form. Nothin new here. I guess I got lazy and resorted back to a narrow grip and narrow stance. but I also hear john tellin people to grip the bar closer in so I thought it was a good thing.

so after taking my grip out. way out. like to the rack out. and my stance a little over shoulder width, I started again with 145 for doubles. Then went down to 95 for a gazillion triples. then down to the bar. Newkirk taught me lots. So far my squats are deeper and I'm way straighter. He said my lower back is totally out of the equation now. and its all legs. Its alot harder holding the bar on my back though. but I can get used to it. Just feels like its going to slide off.

2) ham curls

3) abs

Opted out of boxing. Just couldn't deal with Durango. and had no energy. and my foot hurts.

clinic all day tomorrow, community service at Hospice on sunday. Scary weekend.

c.

A Purpose and a Plan

well, a plan anyway. Purpose, will always be to get stronger.

1) Bench in power racks 4" above chest
85 x 3 x 3
95 x 2 x 2
100 x 2 x 2
105 x 1 :)

2) Speed Bench
(but i did it wrong) (shoulda been 3 reps) (next time)
65 x 5 sets of 8

3) Close grip bench
75 x 5 x 5

4) Dips
bw x 3 x 8

5) DB  Decline flies
25's x 5 x 8

6) DB curls
30's x 3 x 12 each

7) Decline abs
+10 x 3 x 10

8) Pushups
15,10,10

and thats my plan.


{thanks jp for playing my game. and answering the question, what would j-dirt do if he wanted to increase his bench strength. and for the help}

Early to work tomorrow. yikes. Filming Rick Cancelino. Crazy strongness. and niceness.

c.

Deadlift and Running

didnt plan on running. but thats my release. some people eat. some drink. I run.

supersets of
1a) kettlebell swings
50lb x 4 x 25

1b) Lat pull downs
90 x 4 x 10

1c) Cable rows
90 x 4 x 10

2) Deadlift
115 x 2 x 10 (deficits)
135 x 10
225 x 5,5,3,3,2
185 x 5
135 x 10

3) Run 20 minutes

c.

Squats and Boxing

Fridays are always fun :)

1) SQUATS
(edited XXXL video of the day between sets)
(check it out on www.albanystrength.com)
(its at the bottom)
bar x 3 x 12
95 x 3 x 10
135 x 10 wow (a good wow)
145 x 2 x 5
165 x 5 x 2
Thought about going to 180 for doubles but struggled a bit with the last sets of 165
135 x 5 x 5

2) Leg press
1 plate x 5 x 15

3) quad extensions
40lb x 5 x 10

BOXING! with Durango. I was the only one again. And he killed me. I did 3 minute rounds for a whole stinkin hour. Learned lots but don't ask me now. By the time we got to the jump roping, I was thankful for the break. 3 x 3 minute rounds.

The best part of fridays workouts is seeing my ol buddy Don afterwards :)

me and Don.

c.

Free Fun Day

 class was cancelled so I decided to have a fun conditioning day.

Eliptical (stupidest machine I've ever worked on) but my foot is hating running lately.
5 minutes in I coulda sworn it was 20. Nope. Knew I had to go to at least 10 to make getting on the thing worthwhile. But then I was half way done, so stuck it out for the 20. Bored the crap outa me. Except for the funny guy that would come in every 1:32 minutes to do his sideways situps.

Then I did a few "Finishers" that Joe gave me. Even though they weren't finishers. Unless you call the eliptical a workout. I don't.

1st finisher:
10lb plate
1) 10 overhead presses
2) 10 tri extension
3) 10 presses in front
4) 10 presses from sides
repeat 4 stinkin times. (2 for me. and a bit of a rest) (then 2 more)

2nd Finisher
1) 20 super fast pushups
2) 10 regular pushups
3) 10 slooooow pushups
Repeat 3 times (rested after each) (because I had to)

3rd Finisher:
Squats with 10lb weight
1) 20 seconds down, then plate over right knee, hold 20, over left knee, hold 20, Center, hold 20, squat up 20 (repeat 3 times)
2) Split Explosion jumps 20 count (2 times) One foot up, one back.
3) 60 speed squats deep no pause

4th Finisher
Planks 30 seconds removeing arm and leg 90 seconds total. one set was just fine with me.

c.

Traction

Tracked j-dirt down and found out what he did on his bench day. I'll use his workouts from now on. they are from john so they are probably good.

1) Bench
bar x 2 x 12
65 x 8
75 x 5
80 x 2
85 x 8 x 2, 1
65 x 4

2) Incline bench on the hammerstrength?
some weights x 4 x 12

3) dips
bw x 4 x 5

4) Decline DB flies
15's x 15
20's x 4 x 8

5) ran 15 minutes but my bad foot was a killin me.

car had 3 feet of snow plowed against it, but team XXXL pushed me out. Light weight.

My strong kid, Joe wrote up some fun finishers for me, so I will start to do those on training days. I think they will work because he is super strong.

26 days till my secret solo meet. I will be ready. and i'm signing up for a real one in may at OC Powerlifters.

c.

Deadlifting Dead Tired

plus a headache.
but you know what they say.....you have to get weak before you get stronger.

1) Lat pulldowns
75 x 12
90 x 8
105 x 3 x 5

2) Kettlebell swings
45er x 3 x 25

3) Deficit deads with 25's
145 x 8
165 x 5
185 x 5
Regular deads with plates
225 x 1 wanted 5 but no way jose.
225 x 0
205 x 3 x 3

4) Straight leg deads
135 x 5 x 10

5) 1 arm db rows
60's x 4 x 8

6) HGR
bw x 4 x 8

7) Cable upright rows
60 x 4 x 8

20 minute run.

worked out with jp today. kinda like old times. kinda not.

c.

Cena inspired Squats.

"Its all in the hips"

first time I ever had to use my ipod. for its original intention. blocking out the fools.

1) Squats
bar x 12
95 x 12
115 x 12
135 x 5
145 x 5
155 x 3
165 x 2
170 x 5 sets of 2
95 x 5 x 10

2) Leg press
1plate x 3 x 15

3) HGR
BW x 3 x 15

bw up to 125.

4) weighted decline abs
+10 x 3 x 10

Boxing in 40 minutes :)

c.

Va fa un Culo!!!!!

1) Bench
bar x 12
55 x 12
65 x 12
75 x 8
85 x 2
90 x 1,1,0,0,0
and to the A$$hole who sat at the leg extension machine and watched me get crushed 3 times, Va fa un culo.

2) run
20 minutes

I'm googling "powerlifting program for weaklings". or joining strengthguild.com. or just watching a Rocky movie.

c.

Feast of the Blessed Rack Pulls of XXXL

My brain was tired but my body was restless.

1) one arm DB rows
40lb x 3 x 20

2) Lat pull down
90lbs x 3 x 8

3) Rack Pulls 3rd pin
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
315 x 0 (thought I didn't try hard enough since it never moved from the rack)
315 x 0 (huh)
305 x 0 (double huh)
285 x 0 (no comment)
225 x 5sets a 3 (punishment for weakness)

4) Straight leg GM's
115 x 5 x 5

5) One arm DB rows again
65lbs x 4 x 6

6) weighted decline abs behind head
+20 x 4 x 4,3,1

Tried out the Eliptical? wierd. running is much more fun. plus I suck at it. and it killed my quads. 3.5 minutes maybe.

c.

squats-study-box

minus the boxing...Durango was late so john sent him home. that'll teach him. I was too tired anyways. and there were only 2 of us for the class.

No more wendler's 5-3-1. Just because. I will make up my own program. or just do whatever the heck i want.

Warm up run 20 minutes.

1) Squats
bar x 12
95 x 8
115 x 8
135 x 5 x 5
115 x 15
I wasn't alone today so I did better. John was deadlifting and officer joe was hanging out with us. My squats, btw, are very deep now. and I had the bar too low on my back so I was slow coming up. but when I adjusted it I was much faster.

2) DB lunges
30's x 3 x 10 each

3) HGR
bw x 3 x 10

4) Decline abs
bw x 3 x 25

Studied in my fun office but brought all the wrong books.

4pm no Durango.

tomorrow.....drum roll......CLINIC!!! yikes. Not ready to work on strangers. Not prepared for the assesment part. and just well, not ready. period.

c.

no title

cycle 1 week 3 bench

warm up run 15minutes ish

1) bench
bar x 12
55 x 12
65 x 8
70 x 5 (75%)
80 x 3 (85%)
90 x 2 (95%)
65 x 5 x 8

2) Bentover BB row
75 x 5 x 8

3) tri cable ext.
50 x 5 x 12

4) Push ups
15,12,12,10

little bit sore today. mostly calves. which aren't important. cant use them for an excuse for the bench.

c.

A Rocky kinda Day

had a couple hours to kill after work and before the boxing class so I ran to the capital and raced up the stairs in sub zero weather. (ok, it was more of a crawl up the stairs and it was 2 degrees) But i did the Rocky pose at the top. I met and avoided many interesting people along the way. Passed many shops with "Pull your pants up before entering" on the doors. and colided with an old man pulling cigerette butts outa the snow bank.

Boxing was fun. Durango is a charactor. We had our hands wrapped, put on gloves, and learned the basics. 7-7-2 for 2 minute rounds. Other people had different combinations thrown in but I was given the basics. John was really good and got all the combinations thrown at him plus had 3 minute rounds. Then we jump roped for a couple 3 minute rounds on the ol timer. then did some heavy bag hittin. very fun. If he offers some classes in the morning, I will continue to take them.

"Your mind is your greatest weapon" Durango Kid

"Keep stickin your tongue out like that and you'll lose it someday" Durango Kid

"Stand taller than you really are." JP

"If you keep chasing your dreams you'll get lost." anonymous.

peace,
c.

A Sunday at the gym.

Cycle 1 Week 3

1) Krock rows
45lb x 23, 15, 17, 15

2) deadlift
135 x 10
190 x 5 (75%)
215 x 3 (85%)
240 x 4 (95%)

3) Front Squats
95 x 5 x 5

4) Deadlift again
135 x 5 x 10

5) Lat pull downs
90 x 10
105 x 8,8,6

6) forgot.

Ran 20 minutes.

c.

Yuck.

I dont like working out in our new gym. There. I said it.

Cycle 1 week 3

1) squats. in a room by myself. muy sad.
bar x 12
95 x 8
115 x 5
130 x 5 (75%)
155 x 3 (85%)
165 x 2 (95%)
95 x a few sets of 10ish. didn't really count. or care.

2) leg press
+90 x 15
+130 x 4 x 8

3) ham glute raise
bw x 4 x 10

4) leg extensions
40 x 4 x 10

5) weighted decline abs
+15 x 4 x 6

maybe i'll be a better boxer.

c.

A Supersettin Day

1) Bench
bar x 12
55 x 12
65 x 3 (70%)
75 x 3 (80%)
85 x 4 (90%)
65 x 15

superset
2a) DB bench
25's x 5 x 10

2b) Cable horizontal rows
90 x 5 x 10

superset
3a) Cable upright rows
40 x 3 x 10

3b) lat DB raises standing
10's x 3 x 10

superset
4a) Bench Dips weighted
+25 x 3 x 15

4b) Regular pushups
bw x 3 x 20

superset
5a) Decline abs
bw x 4 15

5b) DB curls
25's x 4 x 15

seeya.

c.

Sunday's Deads

Cycle 1 week 2

warm up: RUN. John made me not afraid of pushing one of the 'other' buttons on the treadmill. Hey you never know. push the wrong one and you can be thrown 10 feet or something. its true. I've heard stories.

1) Deadlift
135 x 2 x 8
175 x 3 (70%)
200 x 3 (80%)
225 x 6 (90%) yay.
135 x 15
http://www.youtube.com/watch?v=JWgPWnYyYas

2) Push press each set cleaned
bar x 8
55 x 5
65 x 3 (70%)
75 x 3 (80%)
85 x ZERO (90%)
couldnt even clean it. I think i will just do regular push presses from now on. Wendler's doesn't seem to work for me on these.
65 x 3 x 5

3) one arm DB rows
60 x 4 x 8 each

4) DB lunges
30's x 4 x 8 each

5) Decline weighted abs
+15 x 3 x 5
bw x 14

John said he will get us a new tire. I'll believe it when i see it.

I decided I'm doing my own private meet. Feb 27th. the day after the real one. Just me. All 3 lifts, rules and everything.

c.

Putting out an APB on a 400lb Tire.

My tire was stolen. Told John. He said 'how do you feel about that?' I said, sad. He said, ok, we got that outa the way, back to work.

Cycle 1 Week 2

Warm up: RUN

1) Squats
bar x 12
95 x 8
115 x 8
125 x 3 (70%)
140 x 3 (80%)
160 x 3 (90%)
they were dang slow. 150 for 8 last week. This week barely got the 3 for 160.
95 x 3 x 10

2) Leg Press
+90 x 15
+140 x 3 x 12

3) Ham Glute Raise
bw x 4 x 8

4) Leg Extensions
30 x 4 x 15

5) Weighted decline abs
+15 behind head x 4 x 5

I am lacking spirit. I think I left my moxi in the old gym.

c.

bench

Cycle 1 week 1 bench

Run 15 minutes fast

1) Bench
bar x 12
55 x 8
60 x 5 (65%)
70 x 5 (75%)
80 x 5 (85%)
55 x 3 x 10

2) Dips
bw x 5 x 5

3) DB Bench
25's x 5 x 8

4) Lat raises db
15's x 3 x 8

5) DB curls
25's x 3 x 15

6) DB tri extensions
25 x 3 x 10

7) BEnch dips
+25 x 3 x 12

c.

Day 2

If only I could add.

Cycle 1 Week 1

warm up: run 12 minutes fast

1) Push Press (each set cleaned)
bar x 2 x 8
70 x 3
65 x 5 x 5
I thought the 70 was 60 and got mad when it was so heavy. then realized I added wrong.

2) Deadlift
135 x 2 x 8
175 x 5 (65%)
190 x 5 (75%)
215 x 5 (85%) Last couple got shaky. Still weaker than $hit.
135 x 22

3) 1 arm DB rows
55 x 4 x 8

4) Lunges DB
30's x 4 x 8

5) Lat pull downs
90 x 4 x 8

6) Decline abs no wieght
2 x 25

c.