Fridays are the day that I do shop work. AKA: build equipment to fill orders or for myself.
The last 2 fridays in a row, I've been working on a new bench press bench for my Renfrew Gym. Its off the charts! Its a very sick bench. But it has caused me to work late into the evening and forget about doing my interval cardio. Damnit!
I completed the bench and its now on the floor at the new Renfrew Facility. So fridays are mine again.
Thursday Nov 25/2010
AM session- 30 mins treadmill
PM session
MAF
DE Deads-worked up to 455 for 6 sets of 2
Box Jumps- 2 sets of 3 jumps to 39"
2 board press- 225X3, 275X3, 315X1, 365X1, 385X1, 400Xfail, 275 to chest X9
Pressing was not feeling super strong tonight but I went for it anyways. The down set is an indicator of where I was at this night, compared to the previous week.
T-bar rows-3platesX15, 4 platesX10, 4 plates X 13 drop 3 platesX5, drop 2 plates X 6, X3, X3, X3
Incline DB press-90lbs X12, 90X10, 90X10
Chins-3 sets of 12
face pulls 3 sets of 20
Saturday Nov 27th 2010
Squats-worked up to 545X1, 545X1, 545X1, 545X1, 495X7 (all squats were legit deep, performed at the JNI)
Box Jumps- a few sets of 3 to 42" (used a step in)
Chins- a few sets of 12
Power cleans- 4 sets of 3 @ 100kg
Sunday Nov 28th 2010
AM- Hockey 1 hr
PM- ACC
Feel good shoulder circuit X2 rounds
GHR-2 sets of 12 (blk band)
DB side bends- 2 sets of 15/side
Bulg split squats-2 sets of 15/leg +25lbs
Blast strap p-ups-2 sets of 20
Chins- 2 sets of 15
DB shoulder side raise
Rear raise
Monday, November 29, 2010
Thursday, November 25, 2010
Opinion Time
If you were a follower of my old blog, you remeber how it was my open forum to post opinions etc. I've so far kept this one to training posts, but today that's about to change.
I work full time in the fitness business, I train clients in my gyms 5-6 days per week. I've been doing it for 5 years. And for the most part doing a damn good job. In the fitness business, you aren't selling training, you're selling results. Most of the folks I work with could care less about bangin' weights and getting the prowler flu, they just want to reach their goals.
Every once in a while you get a breakthrough with a client and they just "get it". This always makes me feel good. They pass beyond just wanting to "tone up" and start to enjoy the process. When this happens, the results usually take off.
What I'm trying to get across with this ramble, is that we all need to focus on the process and enjoy it. It's still very neccessary to have specific goals, but don't let them be the only reason you train. Enjoy the process.
PM session MAF
DE Squats- (Straight bar, no box, Blue bands) 225X2, 275X2 for 6 sets
2 Board press- 235X3, 275X2, 315X1, 355X1, 355X1, 355X1, 355X1, 355X1, 355X1 (the plan was to go until I had 2 consecutive grinders, grinders never came so I just moved on)
DB Rows- TUT 40 sec, Rest 1:30, 120lbs X 3 sets (avg reps 18/arm)
DB incline- TUT 40 sec, rest 1:30, 90lbs X 2 sets (avg reps 10)
Prone retractions-X15
Cable push-downs-X20
DB curls- X10/arm
Chins-X12
3 rounds
Sunday Nov 21
Events
Thick DB press- Fail
Stones-320 to 54" 3 sets of 5 reps
Tire flip- X5, X12 alternating reps with Rick.
I work full time in the fitness business, I train clients in my gyms 5-6 days per week. I've been doing it for 5 years. And for the most part doing a damn good job. In the fitness business, you aren't selling training, you're selling results. Most of the folks I work with could care less about bangin' weights and getting the prowler flu, they just want to reach their goals.
Every once in a while you get a breakthrough with a client and they just "get it". This always makes me feel good. They pass beyond just wanting to "tone up" and start to enjoy the process. When this happens, the results usually take off.
What I'm trying to get across with this ramble, is that we all need to focus on the process and enjoy it. It's still very neccessary to have specific goals, but don't let them be the only reason you train. Enjoy the process.
Thurs Nov 18 2010
AM session 30 mins treadmill
PM session MAF
DE Squats- (Straight bar, no box, Blue bands) 225X2, 275X2 for 6 sets
2 Board press- 235X3, 275X2, 315X1, 355X1, 355X1, 355X1, 355X1, 355X1, 355X1 (the plan was to go until I had 2 consecutive grinders, grinders never came so I just moved on)
DB Rows- TUT 40 sec, Rest 1:30, 120lbs X 3 sets (avg reps 18/arm)
DB incline- TUT 40 sec, rest 1:30, 90lbs X 2 sets (avg reps 10)
Prone retractions-X15
Cable push-downs-X20
DB curls- X10/arm
Chins-X12
3 rounds
Sunday Nov 21
Events
Thick DB press- Fail
Stones-320 to 54" 3 sets of 5 reps
Tire flip- X5, X12 alternating reps with Rick.
Monday Nov 22nd 2010
15 mins bike sprints intervals
Tuesday NOv 23/2010
AM session 30 mins treadmill
PM session
MAF
Feelgood shoulder curcuit X 2 rounds
Squats-135X10, 225X10, 315X5, 405X1, 495X1, 525X1, 535Xfail, 495X1, 495X1, 495X1, 495X1
Drilling 525 and then missing 535 was frustrating as fuck, but I made some good adjustments during the singles at 495, should be a better result when I work up next. Mostly a case of not have a heavy squat single in a long time.
Front squats-225X10, 275X8, 275X8
Buf Bar GM's- 225X10, 225X10, 225X12
Weighted sit-ups-45X10, 45X10, 45X7 drop BWX8
GM's kicked my ass, and left me very grizzled the next day
Battle ropes-5 rounds (45sec on, 45 sec off)
Prowler- 3 singles
Battle ropes-5 rounds (45 sec on, 45 sec off)
This was my first legit bout on the ropes, they were decent, good conditioning work and an insane upper body pump,
MAF
Feelgood shoulder curcuit X 2 rounds
Squats-135X10, 225X10, 315X5, 405X1, 495X1, 525X1, 535Xfail, 495X1, 495X1, 495X1, 495X1
Drilling 525 and then missing 535 was frustrating as fuck, but I made some good adjustments during the singles at 495, should be a better result when I work up next. Mostly a case of not have a heavy squat single in a long time.
Front squats-225X10, 275X8, 275X8
Buf Bar GM's- 225X10, 225X10, 225X12
Weighted sit-ups-45X10, 45X10, 45X7 drop BWX8
GM's kicked my ass, and left me very grizzled the next day
Battle ropes-5 rounds (45sec on, 45 sec off)
Prowler- 3 singles
Battle ropes-5 rounds (45 sec on, 45 sec off)
This was my first legit bout on the ropes, they were decent, good conditioning work and an insane upper body pump,
Monday, November 22, 2010
Epic Cheating
Friday Nov 19th 2010
Squat-315X10, 315X10, 315X10
GHR-X12, X12, X12 (all with red band)
Pulldown abs-120X15, 120X15, 120X15
DB side raise X20
DB rear raise X20
Chins-X12
3 rounds
Saturday was an off day, I spent the day coaching lifters (mainly my wife) at a powerlifting meet in Ottawa. We had 7 lifters from the UF team lifting in the meet. Good day, long day, and the best was saved for last when I found out that after 8 weeks I finally would be having a cheat meal.
The cheat meal required some careful planning. I took down a few notes and eliminated anything that wasn't going to contribute to the most epic cheat meal. A few stops at the grocery store and some well known fast food outlets and I had acquired everything I felt I needed.
Here's the list that I finalized for the blowout:
McDonalds Double Cheeseburgers X2
Wendy's Bacon double Cheeseburger X1
Tim Horton's Ice Cap supreme caramel X1 large
Zio Nicolas "zio special" large pizza
BBQ pringles
Ms Vickies Sea Salt and malt vinegar kettle chips
Reese Peanut butter cups X4 packs
Vachon Pink Billot logs X 1 box
Home made Peanut butter chocolate chip cookies
Here's how it all went down:
I was only permitted to eat for 1 hr. As much as I want, of whatever I wanted, but only for 1 hour.
I started with the burgers, the Mcdoubles didnt even make it home, I ate them in the car on the way back from picking everything up. The wendy's double bacon went down next, followed by a slice of pizza. I was moving pretty fast because I was really excited to be plowing back this tasty junk.
While I downed the burgers and pizza slice, I was munching on the pringles and kettlechips. I wasn't too concerned about eating all the chips or pringles, they were mostly as a bonus side order. The main focus was to plow as much pizza as possible after the burgs were done. I took a break from the salty and moved onto the sweet for a bit. I flew through the box of billot logs. They are easy cheat food as they are moist and taste good so they go down fast. Speed is crucial on a big cheat, if you don't move quickly, you feel full and its over.
From the vachon logs I moved right into the reese peanut butter cups. These were a good choice but got too sweet neat the end, I had no milk, but I did have the iced cap, so it came into play here to help me finish all the cups.
I was still feeling okay after all this so I went back to the pizza and hit another slice, and followed it up with home made cookies, not sure how many I ate but it was at least 5-6 of them.
I was now starting to slow down and feel the bloat. I nursed through the ice cap and had a few more pringles.
Game over.Only about 37 mins of total eating time.
For the next four hours I was in absolute agony, my guts hurt, my head was pounding and my heart beat felt like it was in the middle of my stomach. Not fun, but I wanted it. Next time a cheat comes it will definitely be more conservative. Epic cheats like this only come on the end of a sharp diet period.
Squat-315X10, 315X10, 315X10
GHR-X12, X12, X12 (all with red band)
Pulldown abs-120X15, 120X15, 120X15
DB side raise X20
DB rear raise X20
Chins-X12
3 rounds
Saturday was an off day, I spent the day coaching lifters (mainly my wife) at a powerlifting meet in Ottawa. We had 7 lifters from the UF team lifting in the meet. Good day, long day, and the best was saved for last when I found out that after 8 weeks I finally would be having a cheat meal.
The cheat meal required some careful planning. I took down a few notes and eliminated anything that wasn't going to contribute to the most epic cheat meal. A few stops at the grocery store and some well known fast food outlets and I had acquired everything I felt I needed.
Here's the list that I finalized for the blowout:
McDonalds Double Cheeseburgers X2
Wendy's Bacon double Cheeseburger X1
Tim Horton's Ice Cap supreme caramel X1 large
Zio Nicolas "zio special" large pizza
BBQ pringles
Ms Vickies Sea Salt and malt vinegar kettle chips
Reese Peanut butter cups X4 packs
Vachon Pink Billot logs X 1 box
Home made Peanut butter chocolate chip cookies
Here's how it all went down:
I was only permitted to eat for 1 hr. As much as I want, of whatever I wanted, but only for 1 hour.
I started with the burgers, the Mcdoubles didnt even make it home, I ate them in the car on the way back from picking everything up. The wendy's double bacon went down next, followed by a slice of pizza. I was moving pretty fast because I was really excited to be plowing back this tasty junk.
While I downed the burgers and pizza slice, I was munching on the pringles and kettlechips. I wasn't too concerned about eating all the chips or pringles, they were mostly as a bonus side order. The main focus was to plow as much pizza as possible after the burgs were done. I took a break from the salty and moved onto the sweet for a bit. I flew through the box of billot logs. They are easy cheat food as they are moist and taste good so they go down fast. Speed is crucial on a big cheat, if you don't move quickly, you feel full and its over.
From the vachon logs I moved right into the reese peanut butter cups. These were a good choice but got too sweet neat the end, I had no milk, but I did have the iced cap, so it came into play here to help me finish all the cups.
I was still feeling okay after all this so I went back to the pizza and hit another slice, and followed it up with home made cookies, not sure how many I ate but it was at least 5-6 of them.
I was now starting to slow down and feel the bloat. I nursed through the ice cap and had a few more pringles.
Game over.Only about 37 mins of total eating time.
For the next four hours I was in absolute agony, my guts hurt, my head was pounding and my heart beat felt like it was in the middle of my stomach. Not fun, but I wanted it. Next time a cheat comes it will definitely be more conservative. Epic cheats like this only come on the end of a sharp diet period.
Thursday, November 18, 2010
4 Days of Glory
It's been a mighty good week. I often measure my week by how well training went, how much sleep I got, or by other immediate positive factors.
This week has been 4 days of glory because I have super busy. Super busy means I pay all my bills on time, super busy means I get a paycheck, super busy means (most importantly) that I'm doing a good job at what I do for a living. This all pleases me.
With all that in mind, I had some solid training sessions.
Monday Nov 15th
Bike sprint intervals 15 mins
Tuesday Nov 16th
AM session- 30 mins treadmill
PM session-
MAF
Military-135X8, 135X5, 165X3, 185X3, 210X5 (These were not very good, I am going to leave overhead press out for a week or two to hopefully rest up and get over this shoulder issue)
DL- 135X5, 315X5, 405X3, 475X4, 475X4, 475X4, 475X4, 540X2, 540X2, 475X11
(First 2 work sets were touch and go)
GHR-X12, X12, X14
Weighted sit-ups- 3 sets of 10 w/45lbs
Push-ups X10, X10, X10
Chins-X10, X10, X12, X15
Prowler- 3 singles
Wednesday Nov 17th
Bike sprint intervals 15 mins
Turds-day Nov 18th
AM session- 30 mins treadmill
PM session
MAF
DE Squats (reg bar, no box) Blue bands + 275 X2 (6 sets)
2 Board press- 235X3, 275X2, 315X1, 355X1, 355X1, 355X1, 355X1, 355X1, 355X1
Down set, No boards-275X11
DB rows- TUT 40sec, Rest 1:30 3 sets @ 120lbs (avg 18 reps)
DB incline- TUT 40sec, Rest 1:30 2 sets at 90lbs (avg 10 reps)
DB external rotations/retractions-3 sets of 12
Cable pushdowns-3 sets of 20
DB curls-2 sets of 20
Chins-3 sets of 10
Lat pulldowns-1 set of 15 (narrow grip)
Good times!
This week has been 4 days of glory because I have super busy. Super busy means I pay all my bills on time, super busy means I get a paycheck, super busy means (most importantly) that I'm doing a good job at what I do for a living. This all pleases me.
With all that in mind, I had some solid training sessions.
Monday Nov 15th
Bike sprint intervals 15 mins
Tuesday Nov 16th
AM session- 30 mins treadmill
PM session-
MAF
Military-135X8, 135X5, 165X3, 185X3, 210X5 (These were not very good, I am going to leave overhead press out for a week or two to hopefully rest up and get over this shoulder issue)
DL- 135X5, 315X5, 405X3, 475X4, 475X4, 475X4, 475X4, 540X2, 540X2, 475X11
(First 2 work sets were touch and go)
GHR-X12, X12, X14
Weighted sit-ups- 3 sets of 10 w/45lbs
Push-ups X10, X10, X10
Chins-X10, X10, X12, X15
Prowler- 3 singles
Wednesday Nov 17th
Bike sprint intervals 15 mins
Turds-day Nov 18th
AM session- 30 mins treadmill
PM session
MAF
DE Squats (reg bar, no box) Blue bands + 275 X2 (6 sets)
2 Board press- 235X3, 275X2, 315X1, 355X1, 355X1, 355X1, 355X1, 355X1, 355X1
Down set, No boards-275X11
DB rows- TUT 40sec, Rest 1:30 3 sets @ 120lbs (avg 18 reps)
DB incline- TUT 40sec, Rest 1:30 2 sets at 90lbs (avg 10 reps)
DB external rotations/retractions-3 sets of 12
Cable pushdowns-3 sets of 20
DB curls-2 sets of 20
Chins-3 sets of 10
Lat pulldowns-1 set of 15 (narrow grip)
Good times!
Monday, November 15, 2010
Road Trip
Friday Nov 12th 2010
Missed my interval bike sprints. Didnt even realize it until I was getting into bed. This day was a whirlwind of chaos, building equipment, packing and preparing food for my road trip (2 coolers worth so I had no excuses to cheat), and helping my wife get her equipped squat opener dialed in.
Saturday Nov 13th 2010
Events at UCC in Toronto
Thick DB 150lbs
A bunch of singles (was feeling things out, I had no expectations but it went well)
Clean and press each rep- X2 right, X2 left, X4 (2 right and 2 left in same set)
Farmers deads-worked up to 330/hand X5
Farmers walk-330/hand X50' down, drop turn, 50' back (aprox distance)
Hand over hand prowler pull- 2 sets
Heavy prowler push- 3 sets working up to 550, all pushes aprox 70'
Sunday NOv14th 2010
ACC
45 deg back raise-3 sets of 20 w/purple band
Machine leg curl-3 sets of 20
DB side bends- 100X15/side, 160X15/side, 160X15/side
Blast strap p-upsX20, X20
CHins- X12, X12
DB side raise- 20X15, 25X12, 25X12
Rear delt machine-3 sets of 20
DB curls-45X10/arm, 45X10/arm
Green band pushdowns-2 sets of 20
Machine calf press- 3 sets of 20
Just having some fun using different stuff while at UCC, a good pump and change from the usual.
Sunday PM cardio session
Treadmill 30mins
Here's a detailed list of what food I packed for my trip so there was no reason to deviate from my plan:
2 prepared meals for the drive down (high carb) 7oz ground chicken, 1-3/4 cups rice
1/2 loaf of ezekiel bread
4 fillets of tillapia (pre-cooked)
2 - 8oz round steaks (pre-cooked)
2 - 500ml containers of liquid egg whites
1 jar of natural Peanut butter (obviously I didnt eat the enitre jar over the weekend)
10 scoops of whey protein (just put them in a giant freezer zip lock so I didnt steal the whole jar on sarah)
2 servings of cabbage and vinegar
Bottle of fish oil
Bottle of evening primrose oil
Jar of creatine
Jar of Beta Alanine.
A bit of pain in the ass to pack, but well worth it when it came to getting all my meals.
Missed my interval bike sprints. Didnt even realize it until I was getting into bed. This day was a whirlwind of chaos, building equipment, packing and preparing food for my road trip (2 coolers worth so I had no excuses to cheat), and helping my wife get her equipped squat opener dialed in.
Saturday Nov 13th 2010
Events at UCC in Toronto
Thick DB 150lbs
A bunch of singles (was feeling things out, I had no expectations but it went well)
Clean and press each rep- X2 right, X2 left, X4 (2 right and 2 left in same set)
Farmers deads-worked up to 330/hand X5
Farmers walk-330/hand X50' down, drop turn, 50' back (aprox distance)
Hand over hand prowler pull- 2 sets
Heavy prowler push- 3 sets working up to 550, all pushes aprox 70'
Sunday NOv14th 2010
ACC
45 deg back raise-3 sets of 20 w/purple band
Machine leg curl-3 sets of 20
DB side bends- 100X15/side, 160X15/side, 160X15/side
Blast strap p-upsX20, X20
CHins- X12, X12
DB side raise- 20X15, 25X12, 25X12
Rear delt machine-3 sets of 20
DB curls-45X10/arm, 45X10/arm
Green band pushdowns-2 sets of 20
Machine calf press- 3 sets of 20
Just having some fun using different stuff while at UCC, a good pump and change from the usual.
Sunday PM cardio session
Treadmill 30mins
Here's a detailed list of what food I packed for my trip so there was no reason to deviate from my plan:
2 prepared meals for the drive down (high carb) 7oz ground chicken, 1-3/4 cups rice
1/2 loaf of ezekiel bread
4 fillets of tillapia (pre-cooked)
2 - 8oz round steaks (pre-cooked)
2 - 500ml containers of liquid egg whites
1 jar of natural Peanut butter (obviously I didnt eat the enitre jar over the weekend)
10 scoops of whey protein (just put them in a giant freezer zip lock so I didnt steal the whole jar on sarah)
2 servings of cabbage and vinegar
Bottle of fish oil
Bottle of evening primrose oil
Jar of creatine
Jar of Beta Alanine.
A bit of pain in the ass to pack, but well worth it when it came to getting all my meals.
Friday, November 12, 2010
Big week, medium weights
Monday Nov 8th/2010
Bike interval sprints 15 mins
Tuesday Nov 9th/2010
A.M. 30 mins treadmill
P.M. MAF
Box jumps- 2 sets of 3 to 39"
Military Press-135X8, 150X5, 175X5, 200X5 (very careful and controlled reps, lock-outs were not complete)
SSB Box Squats- 135X10, 225X5, 315X5, 405X1, 465X1, 475X1, 485X1
Barbell squats-315X10, 315X10, 405X10
Buf bar GM's- 225X10, 225X10, 225X10
Weighted sit-ups- 45lbs X15, 45lbs X10 (these cause my abs to cramp up super hard, never able to complete all sets)
Prowler-2 singles, 1 double
Wed Nov 3rd/2010
Bike interval sprints 15 mins
Thurs Nov 11/10
MAF
DE Pulls-6 sets of 1 @445
2 board bench press-225X8, 275X3, 315X3, 345X2, 365X1, 385X1, 395X1, 275X13
DB rows-120X35sec/arm, 3 sets, 1:30 rest between each set (averaged 15 reps)
DB incline-90X35sec, 3 sets, 1:30 rest between. (averaged 10 reps)
BB Curls- 75X35sec, 3 sets, 1:30 rest between (avg 10 reps)
Rope pushdowns-100X35sec, 1:30 rest (avg 12 reps)
Just changing up a bit to keep things interesting. very difficult to complete the last set of each exercise, and massive pump.
Threw in a few extra sets of lat pulldowns X12 @160 here and there.
Bike interval sprints 15 mins
Tuesday Nov 9th/2010
A.M. 30 mins treadmill
P.M. MAF
Box jumps- 2 sets of 3 to 39"
Military Press-135X8, 150X5, 175X5, 200X5 (very careful and controlled reps, lock-outs were not complete)
SSB Box Squats- 135X10, 225X5, 315X5, 405X1, 465X1, 475X1, 485X1
Barbell squats-315X10, 315X10, 405X10
Buf bar GM's- 225X10, 225X10, 225X10
Weighted sit-ups- 45lbs X15, 45lbs X10 (these cause my abs to cramp up super hard, never able to complete all sets)
Prowler-2 singles, 1 double
Wed Nov 3rd/2010
Bike interval sprints 15 mins
Thurs Nov 11/10
MAF
DE Pulls-6 sets of 1 @445
2 board bench press-225X8, 275X3, 315X3, 345X2, 365X1, 385X1, 395X1, 275X13
DB rows-120X35sec/arm, 3 sets, 1:30 rest between each set (averaged 15 reps)
DB incline-90X35sec, 3 sets, 1:30 rest between. (averaged 10 reps)
BB Curls- 75X35sec, 3 sets, 1:30 rest between (avg 10 reps)
Rope pushdowns-100X35sec, 1:30 rest (avg 12 reps)
Just changing up a bit to keep things interesting. very difficult to complete the last set of each exercise, and massive pump.
Threw in a few extra sets of lat pulldowns X12 @160 here and there.
Tuesday, November 9, 2010
What's Your Excuse?
After 7 weeks of adjusting my diet, adding in an hour and half of cardio (spread out over 5 sessions) per week, and simply sticking to the plan, I've managed to drop my body fat quite significantly while maintaining muscle and performance.
Okay, so I spend some of my hard earned money on a nutritionist, it's not cheating, because you can hire the exact same guy to build you a custom diet too.
One of the biggest benefits of using the nutritionist is the accountability. When I spend that money, I feel very motivated to stick to the plan.
And sticking to the plan is what created this transformation:
No cheat meals
No Beers with the boys
Never missing a work-out
Never missing a cardio session
7 weeks flys by, and I really didn't miss any of the cheat foods or drinks that much.
No food or drink tastes as good as I feel after getting into a super lean state.
I took action and made things happen. I hope that I've set an example and motivated others.
WEEKEND TRAINING:
Sunday Nov 7th (AM)
Okay, so I spend some of my hard earned money on a nutritionist, it's not cheating, because you can hire the exact same guy to build you a custom diet too.
One of the biggest benefits of using the nutritionist is the accountability. When I spend that money, I feel very motivated to stick to the plan.
And sticking to the plan is what created this transformation:
No Beers with the boys
Never missing a work-out
Never missing a cardio session
7 weeks flys by, and I really didn't miss any of the cheat foods or drinks that much.
No food or drink tastes as good as I feel after getting into a super lean state.
I took action and made things happen. I hope that I've set an example and motivated others.
WEEKEND TRAINING:
Saturday Nov 6th 2010
Events
Truck pull simulator (rope and harness)- 3 X 75' pulls- prowler + 10 plates + 3 gorillas, still a bit too light, not enough friction from just one prowler. Droeske let his feet drag on the ground for my last pull which made it fairly difficult.
Axle pwr cleans-200lbsX3, 200X3, 200X3, 200X3, 250X2, 250X2
Haven't done these in a long time, felt pretty rusty.
stones- a couple warm-ups, 3 stone run : 300 to 56", 320 to 54", 350 to 51". Did 3 sets of this run, then did it once in reverse, but started with a 285 that was laying around at the time (285 to 51", 350 to 51", 320 X miss to 54", 300 to 56"
Decent session, got some work in.
Events
Truck pull simulator (rope and harness)- 3 X 75' pulls- prowler + 10 plates + 3 gorillas, still a bit too light, not enough friction from just one prowler. Droeske let his feet drag on the ground for my last pull which made it fairly difficult.
Axle pwr cleans-200lbsX3, 200X3, 200X3, 200X3, 250X2, 250X2
Haven't done these in a long time, felt pretty rusty.
stones- a couple warm-ups, 3 stone run : 300 to 56", 320 to 54", 350 to 51". Did 3 sets of this run, then did it once in reverse, but started with a 285 that was laying around at the time (285 to 51", 350 to 51", 320 X miss to 54", 300 to 56"
Decent session, got some work in.
Sunday Nov 7th (AM)
Hockey 1 hr
Sunday Nov 7th 2010 (PM session)
ACC
GHR- (monster mini) X10, X10, X12, X12
DB side bends- 150X15/side, 3 sets
DB Incline Bench-80X10, 100x10, 120x12 (Shoulders felt fine on all sets)
Weighted Chins- +20lbs X12, 3 sets
DB side raise-25X12, 25X12, 25X12
DB rear raise-15X15, 15X15, 15X15
DB Shrugs- 90lbs X20, 90X20, 90X20
DB curls-45X8/arm, 3 sets
Lat pulldowns- various grips and handles 5 sets of 15 @ 150
Good pump, good sesh, shoulders feel great on horizontal pressing, but overhead still needs to be avoided.
Sunday Nov 7th 2010 (PM session)
ACC
GHR- (monster mini) X10, X10, X12, X12
DB side bends- 150X15/side, 3 sets
DB Incline Bench-80X10, 100x10, 120x12 (Shoulders felt fine on all sets)
Weighted Chins- +20lbs X12, 3 sets
DB side raise-25X12, 25X12, 25X12
DB rear raise-15X15, 15X15, 15X15
DB Shrugs- 90lbs X20, 90X20, 90X20
DB curls-45X8/arm, 3 sets
Lat pulldowns- various grips and handles 5 sets of 15 @ 150
Good pump, good sesh, shoulders feel great on horizontal pressing, but overhead still needs to be avoided.
Saturday, November 6, 2010
The Week in Review
This week was week 7 of the dieting to get lean operation. The first 2 weeks brought about the biggest change, then everything seemed to be stalled for about 3 weeks, and now the body fat has taken another dive. I can definately notice that I've dropped some more fat. While I feel pretty jacked, I also feel small. I'm looking forward to heading back up again soon.
I've said this before, and I'll say it again, dieting down to lose body fat is WAY EASIER than force feeding yourself multiple times a day to try and gain weight. I've done both, and cutting down is a piece of cake.
Tuesday Nov 2/2010 (medium carb day)
MAF
Military (deload)-135X5, 145X5, 155X5
Box jumps- 2 sets of 3
SSB box squat- (DE) 6 sets of 2 @ 295lbs
Hack squats-3 sets of 10
SSB GM's- 3 sets of 10 @ 225
Pulldown abs- 3 sets of 15 @ 120
Cossacks- 3 sets of 20
Split squats- 3 sets of 20/leg @ bw
Wednesday Nov 3rd 2010
(Low carb day)
Interval cardio was skipped and replaced with 6 extra hours of sleep. I was feeling pretty sick, I left work and went home at 2pm and slept off the sickness.
Meal #1- 2/3 cup of oats, 1 cup of egg whites, 1.5 scoops whey fusion vanilla, dash of cinnamon, splenda to taste, 3g fish oil
Meal #2- same as meal 1
Meal #3- 3 fillets of tilapia (aprox 10 oz), 2 slices of ezekiel bread, 3g fish oil
Meal #4 - 9oz Strip loin steak, 1 cup of chopped cabbage in vinegar, 2 tbsp natural peanut butter
Meal #5 - 9oz extra lean ground chicken, 3 large dill pickles, 2 tbsp natural PB
Meal #6 - 2 cans of boneless, skinless salmon, salt, pepper, mustard, 3g evening primrose oil, 5g fish oil
Thursday, Nov 4/10 (High carb day) (feeling jacked on high carbs)
MAF
Bench Press- 135X10, 135X10, 225X5, 275X3, 315X3, 335X3, 345X3, 345X3
Deadlift-135X10, 135X8, 225X5, 225X3, 315X5, 405X5, 495X2, 585X1, 660X1 Gym PR, 600X1, 600X1, 600X1, 600X1 (All sets performed with no belt)
DB Military- attempted 1 set with light DB' and this seems to really irritate my shoulder so I will leave them out a while longer
Banded Pin press-135X5, 185X5, 185X5 (orange elite short bands, pin height was equivalent to aprox 1 board) Used close grip on all sets
DB Rows-120X20/arm, 120X20/arm, 150X12/arm drop 120X8/arm
Cable pushdowns-3 sets of 15 @ 100
Push-ups- 3 sets of 15
Decent sesh.
Friday Nov 5th 2010
(Low carb)
15 mins interval bike sprints, 6 rounds of battle ropes 30sec on, 30 sec rest
Decent week, really leaning out, I hope that I am getting close to the end of the lean out, so I can smash on some lean mass very soon.
I've said this before, and I'll say it again, dieting down to lose body fat is WAY EASIER than force feeding yourself multiple times a day to try and gain weight. I've done both, and cutting down is a piece of cake.
Tuesday Nov 2/2010 (medium carb day)
MAF
Military (deload)-135X5, 145X5, 155X5
Box jumps- 2 sets of 3
SSB box squat- (DE) 6 sets of 2 @ 295lbs
Hack squats-3 sets of 10
SSB GM's- 3 sets of 10 @ 225
Pulldown abs- 3 sets of 15 @ 120
Cossacks- 3 sets of 20
Split squats- 3 sets of 20/leg @ bw
Wednesday Nov 3rd 2010
(Low carb day)
Interval cardio was skipped and replaced with 6 extra hours of sleep. I was feeling pretty sick, I left work and went home at 2pm and slept off the sickness.
Meal #1- 2/3 cup of oats, 1 cup of egg whites, 1.5 scoops whey fusion vanilla, dash of cinnamon, splenda to taste, 3g fish oil
Meal #2- same as meal 1
Meal #3- 3 fillets of tilapia (aprox 10 oz), 2 slices of ezekiel bread, 3g fish oil
Meal #4 - 9oz Strip loin steak, 1 cup of chopped cabbage in vinegar, 2 tbsp natural peanut butter
Meal #5 - 9oz extra lean ground chicken, 3 large dill pickles, 2 tbsp natural PB
Meal #6 - 2 cans of boneless, skinless salmon, salt, pepper, mustard, 3g evening primrose oil, 5g fish oil
Thursday, Nov 4/10 (High carb day) (feeling jacked on high carbs)
MAF
Bench Press- 135X10, 135X10, 225X5, 275X3, 315X3, 335X3, 345X3, 345X3
Deadlift-135X10, 135X8, 225X5, 225X3, 315X5, 405X5, 495X2, 585X1, 660X1 Gym PR, 600X1, 600X1, 600X1, 600X1 (All sets performed with no belt)
DB Military- attempted 1 set with light DB' and this seems to really irritate my shoulder so I will leave them out a while longer
Banded Pin press-135X5, 185X5, 185X5 (orange elite short bands, pin height was equivalent to aprox 1 board) Used close grip on all sets
DB Rows-120X20/arm, 120X20/arm, 150X12/arm drop 120X8/arm
Cable pushdowns-3 sets of 15 @ 100
Push-ups- 3 sets of 15
Decent sesh.
Friday Nov 5th 2010
(Low carb)
15 mins interval bike sprints, 6 rounds of battle ropes 30sec on, 30 sec rest
Decent week, really leaning out, I hope that I am getting close to the end of the lean out, so I can smash on some lean mass very soon.
Monday, November 1, 2010
Cardio?
Cardio doesn't suck as bad as everyone says it does.
Tonight I hit 15 mins of interval sprints on the lifecycle
Tuesday morning I will get another 30 mins of steady state work in on the treadmill.
15 mins intervals on Wednesday, 15 mins of intervals on Friday and 30 mins of steady state on Sunday morning.
That's been my cardio weekly schedule for the last 6 weeks and it seems to be working well.
What I do to make the time pass quickly and easily while doing this work is simple.
Steady state is a moderate pace and pretty much a glorified walk. During the 30 mins on the mill, I've been reading various books to help me improve my training and business knowledge. I see this time as personal development time.
Lately I've been reading "Block Periodization - Breakthrough in sports training" by Vladamir Issurin.
Intervals is short and sweet and the pace is very fast. For this I either put on all 3 sports channels at once and try to read the closed captioning (Arnprior). And in Renfrew, I've been borrowing my wife's Ipod and blasting my ears. This is my playlist of choice for the 15 mins of glory.
Misfits - Dig up her bones
Misfits - She
Misfits - Crawling eye
Misfits - Helena
Misfits - Die my darling
This one get the fastest RPM's out of the whole group.
Gets the job done
Tonight I hit 15 mins of interval sprints on the lifecycle
Tuesday morning I will get another 30 mins of steady state work in on the treadmill.
15 mins intervals on Wednesday, 15 mins of intervals on Friday and 30 mins of steady state on Sunday morning.
That's been my cardio weekly schedule for the last 6 weeks and it seems to be working well.
What I do to make the time pass quickly and easily while doing this work is simple.
Steady state is a moderate pace and pretty much a glorified walk. During the 30 mins on the mill, I've been reading various books to help me improve my training and business knowledge. I see this time as personal development time.
Lately I've been reading "Block Periodization - Breakthrough in sports training" by Vladamir Issurin.
Intervals is short and sweet and the pace is very fast. For this I either put on all 3 sports channels at once and try to read the closed captioning (Arnprior). And in Renfrew, I've been borrowing my wife's Ipod and blasting my ears. This is my playlist of choice for the 15 mins of glory.
Misfits - Dig up her bones
Misfits - She
Misfits - Crawling eye
Misfits - Helena
Misfits - Die my darling
This one get the fastest RPM's out of the whole group.
Gets the job done
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