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.