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.