Full dynamic warm up...
followed by a 1/4 mile jog.
started with a nice little circuit. 3 stations.
cinder block clean and pressX8 reps
60lb sand bag loading onto a 42" plaformX8 reps
10 burpies... NO REST IN BETWEEN.
The stations were set up about 20 yards in between each other and they had to sprint in between stations. That circuit was done 3 times with 2 mins break in between each set
Next we did tire push wars. 2 sets of one minute. Im going to film this next time so everyone can know what im talking about.
2 minute static stretching.
Friday, October 17, 2008
Monday, October 13, 2008
10/9 womens camp
Dyanamic warm up
Tabata (20secs on, 10 secs rest...8sets)
18" plyo jump
tire flip... 3 min break in between exercises
alternating tire rows super setted with cinder block clean and press
2 strap lengths X1
5 reps X1
3 strap lengths X2
8 reps X2.
Tabata (20secs on, 10 secs rest...8sets)
18" plyo jump
tire flip... 3 min break in between exercises
alternating tire rows super setted with cinder block clean and press
2 strap lengths X1
5 reps X1
3 strap lengths X2
8 reps X2.
Wednesday, October 8, 2008
10/7 womens camp
Heres another entry from the womens camp session.
a couple of the chicks had a cruise to go on last weekend, so i shofted focus for a week or so to straight cardio to help them look their best(plus guys dont dig scars from the tire). But now that they are back, its time to get strong again.
Extensive dynamic warm up including incline pushups and split squats.
3 rounds, 3 exercses.
dumbell floor press with 25lb dumbells
18" box step ups with 10lbs/hand
overhead tire drag 50 yards.
DB press 12/10/8
step ups 10/15/10/leg
sled drag 3 sets of 50 yards
static stretching afterwards
a couple of the chicks had a cruise to go on last weekend, so i shofted focus for a week or so to straight cardio to help them look their best(plus guys dont dig scars from the tire). But now that they are back, its time to get strong again.
Extensive dynamic warm up including incline pushups and split squats.
3 rounds, 3 exercses.
dumbell floor press with 25lb dumbells
18" box step ups with 10lbs/hand
overhead tire drag 50 yards.
DB press 12/10/8
step ups 10/15/10/leg
sled drag 3 sets of 50 yards
static stretching afterwards
Wednesday, October 1, 2008
Tueday 9/30 female camp
Started off with a unique warm up
2 mins running in place
10 yard lunge forward
10 yeard reverse lunge
120 yard shuttle sprint
30/30 forward reverse shuttle sprints
1 min of various stretching.
3-1/4 mile run... 3-4 min rest in between. I took thier first lap time and required them to run the next two laps within 30 seconds of it. gave them enough rest in between to catch their breath.
Tire pushfight.
I took the light tire and stood it up. one person on each side. they do a 1 min "fight" pushing back and forth as to not let the tire hit the ground.
2 sets of that and they were done.
2 mins running in place
10 yard lunge forward
10 yeard reverse lunge
120 yard shuttle sprint
30/30 forward reverse shuttle sprints
1 min of various stretching.
3-1/4 mile run... 3-4 min rest in between. I took thier first lap time and required them to run the next two laps within 30 seconds of it. gave them enough rest in between to catch their breath.
Tire pushfight.
I took the light tire and stood it up. one person on each side. they do a 1 min "fight" pushing back and forth as to not let the tire hit the ground.
2 sets of that and they were done.
Sunday, September 28, 2008
And were back!
I decided to start this blog back up, to show you what kind of hell im putting some of my clients through. The website is going great and im very pleased with the progress. So keep checking back once or twice a week for some updates. If your not in the tampabay area, you can either add these exercises into your regiment or compare them to yours to see if they match up.
Good to be back,
Donnie
Good to be back,
Donnie
Thursday, July 3, 2008
Bigger and better things!!!!!!!
Today was a big day for me. I officially launched my new website for training and sales purposes. With that said, when something begins, it always means the end of another, and this log will no longer be updated with my training and oublished articles. I do hope that all my (2) loyal followers will make the trek over to my new and improved site. Thanks for the support.
http://www.traintostandard.com/
http://www.traintostandard.com/
Tuesday, July 1, 2008
The Yoke got me broke!
...off that is. That thing is seriously brutal. If you arent sure what this is, check out an example here. My competition weight is a 550lb walk for 80'. I tried it for the first time on saturday and was rudely introduced. I tried it empty first and that wasnt so bad, but from then on it got worse.
Yoke
empty(230)X 80'
430X 80'X2
550X40'X1.. was going for 80', didnt make it
430X80'X2
That was it! I had to head to the back yard to do some overhead log press
empty log(200lbs)X3 reps.
next week ill add 10 or 20 lbs.
that was it. the heat was horrible and i sweat out everything i had. went to five guys afterwards and replenished!
Yoke
empty(230)X 80'
430X 80'X2
550X40'X1.. was going for 80', didnt make it
430X80'X2
That was it! I had to head to the back yard to do some overhead log press
empty log(200lbs)X3 reps.
next week ill add 10 or 20 lbs.
that was it. the heat was horrible and i sweat out everything i had. went to five guys afterwards and replenished!
New fru-fru gym for me
Im swithing my commercial gym this week b/c frankly, I dont use it that much(b/c of strength camp) and this new one cost half as much as the old one. Plus a couple of my friends(who train bodybuilding style) train there and i figure i can jump in with them when the time comes.
So thursday was one of those days. One of my friends is an old training partner from03/04 so its good to train with him again. We started with some skwats.
135X5
225x5
275X3
315X1
335X1
365X1
405X1/2... missed it, but oh well, ill get it next time.
Next we did some Partnet assited GHR's on the floor.
3 setsX 6-9 reps, getting real low.
next was donkey Calf raises, which i would regret later on
3 setsX reps.
Good training and I was super sore for the next 3 days.
So thursday was one of those days. One of my friends is an old training partner from03/04 so its good to train with him again. We started with some skwats.
135X5
225x5
275X3
315X1
335X1
365X1
405X1/2... missed it, but oh well, ill get it next time.
Next we did some Partnet assited GHR's on the floor.
3 setsX 6-9 reps, getting real low.
next was donkey Calf raises, which i would regret later on
3 setsX reps.
Good training and I was super sore for the next 3 days.
Ever had one of those days?
what the hell am i saying, of course you have. The day when you know you need to go train, maybe b/c you have a huge initial strongman comp closing in fast, but you just dont feel like it. Its Friday; im beat up; im hungry; im tired; the game is on, all things that went eacing through my discouraged mind on friday night. Low and behold, my rational side shown through and i made the 3 min drive to the "commercial gym." That was about all the motivation i had left in me. I met a friend up there and he said he wanted to do some chest. "Ok, sounds good to me", i replied. DB incline bench was the poison of choice. Heres the pitch-by-pitch.
DB incline
35X12
80X8.
100X8
120X6(PR)
Crushed that mother bitch. I felt good, but still not motivated
After talking with the local trainer(Ryan Watson and his wife, who were 2 weeks out from a body building competion, i still didnt feel motivated. Ryan had to be every bit of 275 sitting @4% BF. its crazy. Good luck to them.
Bicep curls, you say? OK lets do it
DB alternating curls
40X10/arm
55X8/arm
60X6/arm(pr)
my beach muscles are showing. Thats it, i was finished. Kinda funny, but hey, i got a good assistance workout and i prepared myself for the beeting that would take place the following day
DB incline
35X12
80X8.
100X8
120X6(PR)
Crushed that mother bitch. I felt good, but still not motivated
After talking with the local trainer(Ryan Watson and his wife, who were 2 weeks out from a body building competion, i still didnt feel motivated. Ryan had to be every bit of 275 sitting @4% BF. its crazy. Good luck to them.
Bicep curls, you say? OK lets do it
DB alternating curls
40X10/arm
55X8/arm
60X6/arm(pr)
my beach muscles are showing. Thats it, i was finished. Kinda funny, but hey, i got a good assistance workout and i prepared myself for the beeting that would take place the following day
Wednesday, June 25, 2008
Death by Snoo Snoo
Except in this case, snoo snoo did not mean wild monkey sex with 40 foot tall secksy amazonian women(if you didnt get it, that means you A) dont watch Futurama and B) obviously arent cool). No, for me it meant death by Grip training. Almost every exercise i did today involved heavy grip training. This was the second day, 1st week of my 7 week competition training. Heres the play by play
Mild dynamic warm up.
230lb/hand Farmers carries
1X100' 27 seconds(one drop, grip gave out.
1X100' 13 seconds. Much better, very happy with that time
little break to go to 7-11 where i ran into a church group who was having a bad week. They were from Georgia and in one week they had sickness, death, money issues and to top it all off, one of the cars broke down and they couldnt figure out why. I tried to help them with some jumper cables and all that did is set my cables on fire. After i cleaned up that situation, i gave them some encouraging words and was on my way. I hope they get back to Georgia without any further hassle. Also spoke with a homeless Vet who had a son who was currently in Iraq. Seemed like a great guy. Unfortunatly, i spent my last dollar in cash i had on me on the slurpie i was holding in my hand. I felt like an ass.
Back to training
550lb tire
10 flips in 58 secs. I need to get at least 14 in one min. ill work on that
6 flips just to cool down
Tricep pushdowns with green band SS with 3 board tricep lockout bench
15 pushdown reps SS 225X10 reps X 2 sets
15 repsX SS 225X 15 reps X1
thick bar shrugs
135X20ish
225X20
315X15
315X15
315X12... trying to get the yokes standing up again.
Gotta cut this short, time to hit up some sonnys!
BW still 289
Mild dynamic warm up.
230lb/hand Farmers carries
1X100' 27 seconds(one drop, grip gave out.
1X100' 13 seconds. Much better, very happy with that time
little break to go to 7-11 where i ran into a church group who was having a bad week. They were from Georgia and in one week they had sickness, death, money issues and to top it all off, one of the cars broke down and they couldnt figure out why. I tried to help them with some jumper cables and all that did is set my cables on fire. After i cleaned up that situation, i gave them some encouraging words and was on my way. I hope they get back to Georgia without any further hassle. Also spoke with a homeless Vet who had a son who was currently in Iraq. Seemed like a great guy. Unfortunatly, i spent my last dollar in cash i had on me on the slurpie i was holding in my hand. I felt like an ass.
Back to training
550lb tire
10 flips in 58 secs. I need to get at least 14 in one min. ill work on that
6 flips just to cool down
Tricep pushdowns with green band SS with 3 board tricep lockout bench
15 pushdown reps SS 225X10 reps X 2 sets
15 repsX SS 225X 15 reps X1
thick bar shrugs
135X20ish
225X20
315X15
315X15
315X12... trying to get the yokes standing up again.
Gotta cut this short, time to hit up some sonnys!
BW still 289
Tuesday, June 24, 2008
ahh the joys of contest training
So im 7 weeks out from the contest and i needed to get a baseline of what i can do right now. Yesterday I did the thick bar deads. I was feeling like shit so i didnt do anything else.
2" bar deads(sumo)
135X8
225X5
315X3
355X10
350 is my magic number. I was still pretty sick and kinda malnourished, so i think by the end of this training cycle i can get 14 or 15 with the adrenaline going!
Tomorrow is Farmer carries and maybe the tire to see where im at with that!
2" bar deads(sumo)
135X8
225X5
315X3
355X10
350 is my magic number. I was still pretty sick and kinda malnourished, so i think by the end of this training cycle i can get 14 or 15 with the adrenaline going!
Tomorrow is Farmer carries and maybe the tire to see where im at with that!
Tuesday, June 17, 2008
Central Florida Strongman Championship
This is taking place on Aug 9th, about 8 weeks from now, in Lakeland, FL. Its an NAS sactioned event and it will be my first competition. The events/weights for my catigory will be as follows
Log Press, Max weight for one rep
Thick bar(2 In) deadlifts. 350 lbs, max reps, apparently no time limit
Farmers walk. 230lb/hand 100 feet course, no turns, one drop allowed, 60 sec time limit
Yoke walk. 550lbs, 80ft course unlimited drops, 60 sec time limit
Tire flip. 500lb tire max reps, 60 sec time limit
seems like a prety well thought out event. Im happy there is no stones in this one b/c im laging in that event, but this will give me sometime to work on it.
This event, like i said, will be my first ever. I think im interested in competing in this sport, but i wont know untill i get a comp under my belt. I also would like to try my hand at a small time powerlifting event as well, but that is later down the line. For now, my next 7-8 weeks will be devoted to getting my BF% down, increasing my conditioning and training for these events.
Heres the link to the event here
Log Press, Max weight for one rep
Thick bar(2 In) deadlifts. 350 lbs, max reps, apparently no time limit
Farmers walk. 230lb/hand 100 feet course, no turns, one drop allowed, 60 sec time limit
Yoke walk. 550lbs, 80ft course unlimited drops, 60 sec time limit
Tire flip. 500lb tire max reps, 60 sec time limit
seems like a prety well thought out event. Im happy there is no stones in this one b/c im laging in that event, but this will give me sometime to work on it.
This event, like i said, will be my first ever. I think im interested in competing in this sport, but i wont know untill i get a comp under my belt. I also would like to try my hand at a small time powerlifting event as well, but that is later down the line. For now, my next 7-8 weeks will be devoted to getting my BF% down, increasing my conditioning and training for these events.
Heres the link to the event here
Now onto this weeks
Saturday i did some serious GPP with some members of the softball team
was out doing batting and fielding practice for over 2 hours.... from 1030-1 on a hot ass humid summer day in florida. After that i was as drained as michael Jackson at a chuck e cheese lock-in( I shouldnt say that, I really like Mike. Besides, what if he reads this, can he sue me? Please dont sue me Michael)
Monday, i decided to skip camp to go to the cleawater Threashers game(they are a 1a farm team for the philies) It was 11 dollars for a ticket and all you can eat food from 6-9pm...Im pretty sure they snagged My buddy Mike and I's photo with a "do not serve" text underneath. We tore that place up!
But i did get a bench session in before hand, heres how it went
stretch/warm up -10 push ups/light lat pull down set and a pregame dump
BarXreps(working on tucking/belly up
135X5
225X3
335X1
added shirt(2ply) and wrist wraps
375X miss.. brought it down to damn near my neck... just a form error
375X1 much better
I stil didnt like my form though so instead of going heavy, i just dropped the weight on worked on form
315X6 or 7. Just working on tucking and bringing it to my belly. Ryan says im pressing it back to far so I have to work on that as well. Over all, it was a good bench session
Close grip Lat pull down
2X10-12 reps, increasing weight
Thick bar(2inch) Curls
BarXreps
65X12
95X10
115X6
then we went to wendys... good times, good times. Ryan is reverting to old ways and its good to see. Double stacks for all!
was out doing batting and fielding practice for over 2 hours.... from 1030-1 on a hot ass humid summer day in florida. After that i was as drained as michael Jackson at a chuck e cheese lock-in( I shouldnt say that, I really like Mike. Besides, what if he reads this, can he sue me? Please dont sue me Michael)
Monday, i decided to skip camp to go to the cleawater Threashers game(they are a 1a farm team for the philies) It was 11 dollars for a ticket and all you can eat food from 6-9pm...Im pretty sure they snagged My buddy Mike and I's photo with a "do not serve" text underneath. We tore that place up!
But i did get a bench session in before hand, heres how it went
stretch/warm up -10 push ups/light lat pull down set and a pregame dump
BarXreps(working on tucking/belly up
135X5
225X3
335X1
added shirt(2ply) and wrist wraps
375X miss.. brought it down to damn near my neck... just a form error
375X1 much better
I stil didnt like my form though so instead of going heavy, i just dropped the weight on worked on form
315X6 or 7. Just working on tucking and bringing it to my belly. Ryan says im pressing it back to far so I have to work on that as well. Over all, it was a good bench session
Close grip Lat pull down
2X10-12 reps, increasing weight
Thick bar(2inch) Curls
BarXreps
65X12
95X10
115X6
then we went to wendys... good times, good times. Ryan is reverting to old ways and its good to see. Double stacks for all!
Lets see here
I dont know why I havent felt up to keep this updated, maybe b/c i think that no one looks at em, or maybe beacause im not feeling witty. Its not that I havent been training, thats for damn sure.
Lets see, last wednesday i did a little more shirt work. I know it was only 2 day rest but i was anxious to get into the 2ply. Heres how that went down
warm up
barXreps
135X5
225X3
315X1
added shirt, 2ply
375X1X2 pretty east
405X1 first time ive taken 405 to a touch in 3 years(in 05 i was on a cycle)
then did a DE finish, working on speed off the chest
225X2X6
225X4X1
after that did a few reps on a stupid chest press machine, it was gay so i stopped
Friday i went down and did some camp work with Elliot and the boys. Its started to rain pretty hardcore so we stayed inside.
big tire push press war(i cant really explain it, other than the 550 tire is standing up with one person on each side. each person pushes the tire, trying to get the other person to drop it)
2 rounds, 60 seconds each( i got paired with elliot.. joy)
then a prowler push/keg carry medely Prowler loaded with 140 lbs, 150lb keg
10 yard push SS 10 yard keg carryX 5. approx 90 sec break in between
ab circuit
that was that, decent little session.
ill post more later and a post about the upcoming strongman comp and my feelings towards it.
Lets see, last wednesday i did a little more shirt work. I know it was only 2 day rest but i was anxious to get into the 2ply. Heres how that went down
warm up
barXreps
135X5
225X3
315X1
added shirt, 2ply
375X1X2 pretty east
405X1 first time ive taken 405 to a touch in 3 years(in 05 i was on a cycle)
then did a DE finish, working on speed off the chest
225X2X6
225X4X1
after that did a few reps on a stupid chest press machine, it was gay so i stopped
Friday i went down and did some camp work with Elliot and the boys. Its started to rain pretty hardcore so we stayed inside.
big tire push press war(i cant really explain it, other than the 550 tire is standing up with one person on each side. each person pushes the tire, trying to get the other person to drop it)
2 rounds, 60 seconds each( i got paired with elliot.. joy)
then a prowler push/keg carry medely Prowler loaded with 140 lbs, 150lb keg
10 yard push SS 10 yard keg carryX 5. approx 90 sec break in between
ab circuit
that was that, decent little session.
ill post more later and a post about the upcoming strongman comp and my feelings towards it.
Wednesday, June 11, 2008
First shirted bench session
I went down to the gym today with my gear and was super stoked to get in it!
started of with the 1 ply inzer just to work on getting the groove
started out with the raw side
barX12
135X6
225X3
315X1
put on the shirt!
375X1 3 board
375X1 2 board
405X1 3 board
405X1 2 board
405X1 manpon (pretty much a 1/2board when compressed)
I had a great time, made every lift and look forward to doing some more!
then did the camp
Pullups 4X5 reps blue band
SS with resisted pushups
3X10 reps and 1 set with an 80lb sandbag on my back 1X10reps
mini band front/overhead raises
3X15 reps
SS with DB curl and press
45X6/arm
55X5/arm X 2
ab circuit
It was storming like a Mofo down in st pete on monday. It was like 9pm at 530pm. It was pretty gnarly, but it got me out of having to do an extensive dynamic warm up, which really tears me up.
I need a job!
started of with the 1 ply inzer just to work on getting the groove
started out with the raw side
barX12
135X6
225X3
315X1
put on the shirt!
375X1 3 board
375X1 2 board
405X1 3 board
405X1 2 board
405X1 manpon (pretty much a 1/2board when compressed)
I had a great time, made every lift and look forward to doing some more!
then did the camp
Pullups 4X5 reps blue band
SS with resisted pushups
3X10 reps and 1 set with an 80lb sandbag on my back 1X10reps
mini band front/overhead raises
3X15 reps
SS with DB curl and press
45X6/arm
55X5/arm X 2
ab circuit
It was storming like a Mofo down in st pete on monday. It was like 9pm at 530pm. It was pretty gnarly, but it got me out of having to do an extensive dynamic warm up, which really tears me up.
I need a job!
Thursday, May 29, 2008
camp: lower
went down to the hood and trained with the camp
extensive dynamic warm up including 100 jumping jacks
step ups
30lb DB'sX8/leg
40lb chainX7/leg
80lb chainX6/leg
ab wheel
3setsX5 reps
Oly Squats
135X6
185X5
225X5
275X3
SS with
DB SL deads
50lb DBX8
80lb DBX7X2
thick rope hang for time... 20 grueling mean seconds.
no sled work... had to leave, but i deff got some hardcore cardio in b/c of the intensity
extensive dynamic warm up including 100 jumping jacks
step ups
30lb DB'sX8/leg
40lb chainX7/leg
80lb chainX6/leg
ab wheel
3setsX5 reps
Oly Squats
135X6
185X5
225X5
275X3
SS with
DB SL deads
50lb DBX8
80lb DBX7X2
thick rope hang for time... 20 grueling mean seconds.
no sled work... had to leave, but i deff got some hardcore cardio in b/c of the intensity
Wednesday, May 28, 2008
News in my life
I recently wrote an article on apathy and self responsibility... Just messing around really. I didnt do it for a purpose, but i ended up showing it to elliot, ryan and a few others. After reading it, they encouraged me to submit it to a few different training websites to be published. So after carefully thinking of a title, and doing a once over for grammar and spelling, i submited the article to Elitefts.com, HulseStrength.com and Criticlebench.com. ill let you know when or if they are published.
Im going to chicago on friday to see an old good friend who moved away last may. I miss him alot and i cant wait to have a couple beers with him and BUllshit. Hes a very successful entrepreneur and i could learn alot from him. Besides that, nothing else is happening, still looking for a job that will pay me what im worth. Ill find it soon enough and when i do, things will get going and and ill get out of my rut.
good things come to those......who bust thier ass and go get it!
Im going to chicago on friday to see an old good friend who moved away last may. I miss him alot and i cant wait to have a couple beers with him and BUllshit. Hes a very successful entrepreneur and i could learn alot from him. Besides that, nothing else is happening, still looking for a job that will pay me what im worth. Ill find it soon enough and when i do, things will get going and and ill get out of my rut.
good things come to those......who bust thier ass and go get it!
Dick Measuring: Full body
Sunday we went down to the hood on an off day to meet some friends that normally train at a comercial gym. They had never been down to the compound, so we invited them out. Ryan and I used to train with these guys back in 03 and 04 so there was some old times competition. While waiting for them, i started out with some Chain bench
Bench with 80lbs of chain
barX8
135X8
185X6
8 fips on the 500 lbs tire to warm up
then they showed up and decided they wanted to deadlift. I agreed and away we went.
135X6
225X5
405X5 no sraps (PR)
455X 1/2
455X miss Ryan and Brandon both got it and i had to try again. My grip was fine, i just couldnt lock it out. time to train harder
then they did some bent rows, but i didnt want any of that, so i skipped it
onto Light high box squats with the SSbar
barX10
135X8
225X6
then finished up with the prowler
90lbs waited
2 20yard sprints
4 20 yard sprints.. done after that! shouldnt have been doing that.
Overall, good times. Love training with strong people with good attitudes!
My work capacity really sucks
Donnie
Bench with 80lbs of chain
barX8
135X8
185X6
8 fips on the 500 lbs tire to warm up
then they showed up and decided they wanted to deadlift. I agreed and away we went.
135X6
225X5
405X5 no sraps (PR)
455X 1/2
455X miss Ryan and Brandon both got it and i had to try again. My grip was fine, i just couldnt lock it out. time to train harder
then they did some bent rows, but i didnt want any of that, so i skipped it
onto Light high box squats with the SSbar
barX10
135X8
225X6
then finished up with the prowler
90lbs waited
2 20yard sprints
4 20 yard sprints.. done after that! shouldnt have been doing that.
Overall, good times. Love training with strong people with good attitudes!
My work capacity really sucks
Donnie
Wednesday, May 21, 2008
Low day plus sled
When i showed up today, i didnt know what i was gonna do. Eliiot said he was gonna dead off the 6" blocks so i said eh, fuck it, ill do it.
minimal stretching b/c i didnt feel like it
Conv deadlift off 6" bricks
135X6
225X6
315X5,, much easier than last week
315X5
Safety squat bar high box squats(about 18" box)
BarX15
135X12
225X8
275X5.. easy stuff, still working on my form and im doing great. Ill be up in the 450 raw squat in no time.
sled work(sled plus 45 lb plate)
6 40 yard interval sprints, with walkback rests. time 440.. 30 seconds less than monday. next time ill add in 2 more sprints. Finsihed with a "subway and back(about 240 yards)" sled drag(forward there and backwards back)and a cool down 150 yard drag.
Happy with my gains already! weigh ins on monday!
minimal stretching b/c i didnt feel like it
Conv deadlift off 6" bricks
135X6
225X6
315X5,, much easier than last week
315X5
Safety squat bar high box squats(about 18" box)
BarX15
135X12
225X8
275X5.. easy stuff, still working on my form and im doing great. Ill be up in the 450 raw squat in no time.
sled work(sled plus 45 lb plate)
6 40 yard interval sprints, with walkback rests. time 440.. 30 seconds less than monday. next time ill add in 2 more sprints. Finsihed with a "subway and back(about 240 yards)" sled drag(forward there and backwards back)and a cool down 150 yard drag.
Happy with my gains already! weigh ins on monday!
Tuesday, May 20, 2008
Monday training
went to the compound to do some ME work. Got there and Elliot was roughed up, so we didnt really go heavy, just did some deload shit and GPP
Med(index finger 2"s from smooth) grip bench with 80 lbs of chain
135X8
185X6
185X10
185X4
Upward cable flies
3 setsX8 reps
Lat Pulldown
170X15
190X12
210X10
now this is the important part of the day.
Im working on a sled program that is going to help me shed 20 lbs in 6 weeks. Heres how it started
sled+45lbs Interval training. 40yard sprint draging sled followed by a 40 yard walk back, then directly into the next sprint, etc for 6 reps. I did that in 5 mins and 10 secs. Took a 2 min breather and did 2 250-300yard sled drags to finish it off. When i get the sprints down under 5 mins, im going to add two more for a total of 8. This is going to be done 3 times a week, plus whatever tire sled dragging i do at home on my off days. I think this should get my heart rate up to a target rate quickly and keep it up for long enough to burn a bunch of fat Of course im coupling it with an improved diet(not perfect, but improved. My lifts for a while are just going to be basic ME lifts to maintain strength as well as possible while im shedding this weight
I ran it by elliot and he thinks that it should work, but he said the only way to find out is to try, so thats what im gonna do. ill keep anyone whos interested updated.
Med(index finger 2"s from smooth) grip bench with 80 lbs of chain
135X8
185X6
185X10
185X4
Upward cable flies
3 setsX8 reps
Lat Pulldown
170X15
190X12
210X10
now this is the important part of the day.
Im working on a sled program that is going to help me shed 20 lbs in 6 weeks. Heres how it started
sled+45lbs Interval training. 40yard sprint draging sled followed by a 40 yard walk back, then directly into the next sprint, etc for 6 reps. I did that in 5 mins and 10 secs. Took a 2 min breather and did 2 250-300yard sled drags to finish it off. When i get the sprints down under 5 mins, im going to add two more for a total of 8. This is going to be done 3 times a week, plus whatever tire sled dragging i do at home on my off days. I think this should get my heart rate up to a target rate quickly and keep it up for long enough to burn a bunch of fat Of course im coupling it with an improved diet(not perfect, but improved. My lifts for a while are just going to be basic ME lifts to maintain strength as well as possible while im shedding this weight
I ran it by elliot and he thinks that it should work, but he said the only way to find out is to try, so thats what im gonna do. ill keep anyone whos interested updated.
Saturday fun
Went to the comercial gym today to do some assistance work with Mike
Started with some DB bent rows
80X10/arm
115X8/arm
125X6/armX2 sets
Fried my grip
Tricep push downs
Entire stack +30lb dumbellX10.. sloppy, too heavy
entire stackX12
entire stack + 10lb DBX10
Rope Hammer curls
120X10
140X10
150X8
Barbell ab wheel
2X5 reps, fully extended.. rough stuff.
Post workout, Moes!
RIP eating what i want!!!!!!!!
Started with some DB bent rows
80X10/arm
115X8/arm
125X6/armX2 sets
Fried my grip
Tricep push downs
Entire stack +30lb dumbellX10.. sloppy, too heavy
entire stackX12
entire stack + 10lb DBX10
Rope Hammer curls
120X10
140X10
150X8
Barbell ab wheel
2X5 reps, fully extended.. rough stuff.
Post workout, Moes!
RIP eating what i want!!!!!!!!
Thursday, May 15, 2008
Squats/deads
Wednesday was squat/dead day. Im still working on my form for wide stance squat so i stuck with light weight high rep
high box with mini purple bands around my knees, no plates under feet
barX15
135X15
135X12
135X15
Conv deads standing on 4" brick(bar 1" above feet)!
225X8
275X6
315X5
Grappler
135X8
185X8
185X7
Rope Hammer curls
3 setsX10 reps
Prowler sprints with 90 lbs of weight
12 20 yard trips( one low handle supperseted with one high handle)
worst prowler hangover of life. I had a headache all night and it took me about 30 mins to be able to think or walk normal. rough stuff
high box with mini purple bands around my knees, no plates under feet
barX15
135X15
135X12
135X15
Conv deads standing on 4" brick(bar 1" above feet)!
225X8
275X6
315X5
Grappler
135X8
185X8
185X7
Rope Hammer curls
3 setsX10 reps
Prowler sprints with 90 lbs of weight
12 20 yard trips( one low handle supperseted with one high handle)
worst prowler hangover of life. I had a headache all night and it took me about 30 mins to be able to think or walk normal. rough stuff
Closs Grip Bench and other random upper body stuff
Monday was upper body day. started with a mild stretching session, no more than 5 mins, then went straight into close grip bench(index finger on inside of gripping)
BarX12
135X8
225X6
275X3
275X3
315X1 with sligh assist
225X10
incline dumbell
90X6
90X7
90X6
band assist pullups
BWX10X3sets
smithplexs
3setsX12 reps Green band
weighted sled 45lbs 600 yards
BarX12
135X8
225X6
275X3
275X3
315X1 with sligh assist
225X10
incline dumbell
90X6
90X7
90X6
band assist pullups
BWX10X3sets
smithplexs
3setsX12 reps Green band
weighted sled 45lbs 600 yards
Saturday, May 10, 2008
Catching up
had alot goin on in the past few weeks, i havent had much time to update this
went to Ohio for the elite seminar, check out the review and pics here
still training for the potential strongman compin august, although i do want to dabble in some powerlifting some time this year, once i get my form issues corrected.
did some training today
ME squats... working on keeping my knees out and chest up
5 mins on tredmill
BarX5
135X5
add parallel box
185X5
225X5
275X5
315X3
345X2(with some assitance at sticking point)
cut if off there
Rack pulls
135X6
225X5
315X4
405X3
455X3PR
heres a vid of the final rack pull set
pimp hard, train harder
went to Ohio for the elite seminar, check out the review and pics here
still training for the potential strongman compin august, although i do want to dabble in some powerlifting some time this year, once i get my form issues corrected.
did some training today
ME squats... working on keeping my knees out and chest up
5 mins on tredmill
BarX5
135X5
add parallel box
185X5
225X5
275X5
315X3
345X2(with some assitance at sticking point)
cut if off there
Rack pulls
135X6
225X5
315X4
405X3
455X3PR
heres a vid of the final rack pull set
pimp hard, train harder
Friday, April 18, 2008
Raw Bench
On Monday i did a bench press session, this time i didnt have a training partner but i haqd a spotter when i needed it. I didnt go to 1rm. i worked up to about 85% of my 1rm.
BarX reps
135X10
185X5
225X5
275X3
295X3
315X2
225X14
then i did KB(52lb) dumbell cleans (from ground to overhead lockout)
3setsX 6 reps/arm
then SS twin purple band standing rows *bands attached to powerrack P/U bar with KB(52lb) bicpe curls
3X15 reps SS 3X 8reps/arm
still fat, still not strong enough
BarX reps
135X10
185X5
225X5
275X3
295X3
315X2
225X14
then i did KB(52lb) dumbell cleans (from ground to overhead lockout)
3setsX 6 reps/arm
then SS twin purple band standing rows *bands attached to powerrack P/U bar with KB(52lb) bicpe curls
3X15 reps SS 3X 8reps/arm
still fat, still not strong enough
Wednesday, April 9, 2008
Back to heavy training
So i took about 10-12 days off of heavy training. I did some stuff, but not worth me typing up. Box jumps, pushups situps slead drags etc.
Monday i did some DE squats and step ups. worked up to 205 for 12 sets of 2.
Today we did some heavy bench
barXreos
135X8
185X6
225X3
added 2 board
275X3
315X1
335X1
365X1PR
375X1PR again
then did a tricep killer.
all done in one big set(bar did not rouch the rack)
225X5fullROM+225X5 2board+225X13 3board
then did what Joey Smith deamed as "Smith plexs"
1 setsX reps with purple band
2 setsX reps with green band
Heres a video of it being performed
Good to back training heavy. I miss benching.
-Donnie
Monday i did some DE squats and step ups. worked up to 205 for 12 sets of 2.
Today we did some heavy bench
barXreos
135X8
185X6
225X3
added 2 board
275X3
315X1
335X1
365X1PR
375X1PR again
then did a tricep killer.
all done in one big set(bar did not rouch the rack)
225X5fullROM+225X5 2board+225X13 3board
then did what Joey Smith deamed as "Smith plexs"
1 setsX reps with purple band
2 setsX reps with green band
Heres a video of it being performed
Good to back training heavy. I miss benching.
-Donnie
Friday, March 21, 2008
Training this week(deload)
As the title says, it was a delaod week, and a well needed one at that.
Monday i did ME drinking. I maxed out @ seven(7) 32oz Green coors lights, Two(2) Green Miller lites and one(1) non green miller lite, which i was highly pissed about. How is a place that calls themselves "tilted kilt" not gonna have green beer on st patricks day. fuckin Micks.
I did most of my training at a gym called O'keefes.
Wednesday I we did a light lower body
Front squats
barX8
135X7
185X5
185X3, bar still rolls on my shoulders
SL deads
185X8X3sets
GHR 1X6, just messing around.
Thursday was fun. Started out with an extensive dynamic warmup then went into box jumps
i started with the 18" box did 2 sets of 8 jumps
then worked up to a 21" pedistole for 2 sets
then was gonna try the 32" platform but i feared being knocked on my ass by the beam that was close to my head, so i decided against that
But i did go out to my truck(F150 with a body lift and big all terain tires) and jumped onto the tailgate. I put some cinder blocks down to jump off of and did that 3 times. It measured out to about 30"s with the cinderblocks, 40+ without.
then we did some random bush jumping, which was funny as hell. Elliot was clearing a big ass bush.
Then i did some speed jumps on the 16" box
2 setsX 12 jumps in less than 25 seconds or so.
Tried to do a couple kneeling jumps just to finish me off, but on my first one i barely made it so i figured id just stop there.
Today was an accessory day and i put up some serious volume.
Started with average incline DB press.
55X10
75X8
95X8
110X8
120X6--PR ... I probably could have done the 125's but i was already getting looks from my loud grunting and shit. I dont like comercial gyms, did i meantion that before?
then straight bar curls (bar weights 30 or 35)
65X10
85X8
95X8
115X6
125X5
then BW dips, which i hate
BWX10X2 sets
BWX8X1
then Fat Vbar lat pulldowns
150ishXreps
180X10
200X8
220X6
this ones a weird one. I use the pussy squater( the machine that sits on a pivot and you squat up and down with the weight sitting on your shoulder like a safety squat bar) and do standing shoulder press with it.
2 platesX12
2 plates/2 25'sX10
4 platesX10
then did some time on the tred at a slow trot.
followed it up with Mike and I doing up the cicis pizza, Oh yeah!
EVERY MAN SHOULD BE A STRONGMAN, WEAK SHOULDNT BE AN OPTION-Elliot Hulse
-Donnie
Monday i did ME drinking. I maxed out @ seven(7) 32oz Green coors lights, Two(2) Green Miller lites and one(1) non green miller lite, which i was highly pissed about. How is a place that calls themselves "tilted kilt" not gonna have green beer on st patricks day. fuckin Micks.
I did most of my training at a gym called O'keefes.
Wednesday I we did a light lower body
Front squats
barX8
135X7
185X5
185X3, bar still rolls on my shoulders
SL deads
185X8X3sets
GHR 1X6, just messing around.
Thursday was fun. Started out with an extensive dynamic warmup then went into box jumps
i started with the 18" box did 2 sets of 8 jumps
then worked up to a 21" pedistole for 2 sets
then was gonna try the 32" platform but i feared being knocked on my ass by the beam that was close to my head, so i decided against that
But i did go out to my truck(F150 with a body lift and big all terain tires) and jumped onto the tailgate. I put some cinder blocks down to jump off of and did that 3 times. It measured out to about 30"s with the cinderblocks, 40+ without.
then we did some random bush jumping, which was funny as hell. Elliot was clearing a big ass bush.
Then i did some speed jumps on the 16" box
2 setsX 12 jumps in less than 25 seconds or so.
Tried to do a couple kneeling jumps just to finish me off, but on my first one i barely made it so i figured id just stop there.
Today was an accessory day and i put up some serious volume.
Started with average incline DB press.
55X10
75X8
95X8
110X8
120X6--PR ... I probably could have done the 125's but i was already getting looks from my loud grunting and shit. I dont like comercial gyms, did i meantion that before?
then straight bar curls (bar weights 30 or 35)
65X10
85X8
95X8
115X6
125X5
then BW dips, which i hate
BWX10X2 sets
BWX8X1
then Fat Vbar lat pulldowns
150ishXreps
180X10
200X8
220X6
this ones a weird one. I use the pussy squater( the machine that sits on a pivot and you squat up and down with the weight sitting on your shoulder like a safety squat bar) and do standing shoulder press with it.
2 platesX12
2 plates/2 25'sX10
4 platesX10
then did some time on the tred at a slow trot.
followed it up with Mike and I doing up the cicis pizza, Oh yeah!
EVERY MAN SHOULD BE A STRONGMAN, WEAK SHOULDNT BE AN OPTION-Elliot Hulse
-Donnie
training on 3/13 amd 3/14
Last Thurs we did farmers again.
i did 2 trips with handles+ 4plates/hand
then another trip with handles+ 4plates and 2 10's/hand
then we pulled/pushed the van.
2X50 ft pull with no brake resistance/ 2X50 ft push with no brake
1X50 ft pull with medium brake reistance/ 1X50 ft push with no brake
1X50 ft pull with hard brake resistance.... that was freaking hard!
then blue(hard) band tricep pushdowns
3 sets X res
Then did the wrist roller with 70 lbs on it 3 times each way, which finished off my hands quite nicely.
Friday i did a accessory day but i dont remember what i did, and its not really important. I know some curls were involved and some shoulder presses were also involved.. oh well
i did 2 trips with handles+ 4plates/hand
then another trip with handles+ 4plates and 2 10's/hand
then we pulled/pushed the van.
2X50 ft pull with no brake resistance/ 2X50 ft push with no brake
1X50 ft pull with medium brake reistance/ 1X50 ft push with no brake
1X50 ft pull with hard brake resistance.... that was freaking hard!
then blue(hard) band tricep pushdowns
3 sets X res
Then did the wrist roller with 70 lbs on it 3 times each way, which finished off my hands quite nicely.
Friday i did a accessory day but i dont remember what i did, and its not really important. I know some curls were involved and some shoulder presses were also involved.. oh well
Thursday, March 13, 2008
2nd week of 3 week SM reg.
started out with some static stretching with a bit of dynamics.
conv deads.
barX6
135X5
225X5
315X3
405X1
435X1 new PR
front squats....me=akward
135X5
135X7
135X5
135X6
DB step ups
75/handX8/legX2
75/hand/6/leg
weighted crunches,
repsX3 sets
then i did some upper back work with the broom by sweeping out the entire gym. yeah that had t burn a couple calories and ill call it cardio... yaaaaaaaaay
conv deads.
barX6
135X5
225X5
315X3
405X1
435X1 new PR
front squats....me=akward
135X5
135X7
135X5
135X6
DB step ups
75/handX8/legX2
75/hand/6/leg
weighted crunches,
repsX3 sets
then i did some upper back work with the broom by sweeping out the entire gym. yeah that had t burn a couple calories and ill call it cardio... yaaaaaaaaay
Tuesday, March 11, 2008
this past week
Had a frickin hell of a week last week. We used all kinds of different muscle groups and i payed for it.
this was last thursday
dynamic warmup
Farmers carry
225/hand X 40 yardsX2 trips
245/hand X 40 yards
285X handX not a chance in hell. Got it half way off the ground an thats it.
that was completely brutal. It took everything i had to finish that last set, and i was dead from the previous days deadlifts
sled rows
4 plates X 20 yard pull
6 plates X 20 yard pull
8 plates X 20 yard pull
DONE! my legs were completely shot. I thought i hurt my knee, but turns out it was just a brutal workout.
Weekend consisted of Jack and coke Zero, bbq food and smores. Went camping in ocala and had a great time minus the off the wall weather.
Monday
small dynamic warm up
clean and push press(one clean and reps of push press)
135X5
135X10
185X7
185X5
Push press only
185X7
205X6
185X8.. gettin the form down nicely
Incline press, normal grip... which i sucked big time
225X7
225X5
185X9
reverse BB rows
BWX15X3
ss with crows
30lbX12x3
then i finished off with a stupid set of BB shrugs
225X15
I dont want to have to cut weight!
Donnie
this was last thursday
dynamic warmup
Farmers carry
225/hand X 40 yardsX2 trips
245/hand X 40 yards
285X handX not a chance in hell. Got it half way off the ground an thats it.
that was completely brutal. It took everything i had to finish that last set, and i was dead from the previous days deadlifts
sled rows
4 plates X 20 yard pull
6 plates X 20 yard pull
8 plates X 20 yard pull
DONE! my legs were completely shot. I thought i hurt my knee, but turns out it was just a brutal workout.
Weekend consisted of Jack and coke Zero, bbq food and smores. Went camping in ocala and had a great time minus the off the wall weather.
Monday
small dynamic warm up
clean and push press(one clean and reps of push press)
135X5
135X10
185X7
185X5
Push press only
185X7
205X6
185X8.. gettin the form down nicely
Incline press, normal grip... which i sucked big time
225X7
225X5
185X9
reverse BB rows
BWX15X3
ss with crows
30lbX12x3
then i finished off with a stupid set of BB shrugs
225X15
I dont want to have to cut weight!
Donnie
Wednesday, March 5, 2008
Been slacking
on posting, not my training. I started my new strongman training reg. this week, kinda shifting focus from westside/powerlifting to this, b/c i want to train for a competition.
this was my last ME lo workout
5 mins on tred at various inclines
kneeling jumps
BWX3X3
rack pulls
135X8
225X5
315X3
365X3
405X1
425X3
goodmornings
95X10
135X8
185X6
SL Deads
135X8
225X8
cardio
10 mins on eliptical
6 mins running on the tred
this weekend i did PT with my unit
warm up/stretch
15-20 min situp/push up pyramid circuit
1 mile run
1/2 mile interval sprint/ walk training
1/2 mile run
Monday
Clean and press(one clean the rest of the reps were press only)
135X6
185X5X2
225X2
185X5
hang cleans
185X5X2
225X3
push press
135X5
185X2
135X5
Incline close grip bench
225X10
225X9
225X7
reverse bar bodyweight rows
BWX12X3
SS with C rows on cable
3X15 with lighter weight
Done!
Today
Conventional DL's
135X5
225X5
315X5
365X3
405X2
365X3
fucking elliot worked up to 545X3 with nothing but straps and belt.. hes a beast!
Good mornings
135X10
185X8X2
DB step ups 18" box, 75#/hand
2X8/leg
1X6/leg
Cable weighted sandbag supported crunches.
3X10
rough week, but i look forward to the next six months of training
apparently im not a god influence on drunk people
-Donnie
this was my last ME lo workout
5 mins on tred at various inclines
kneeling jumps
BWX3X3
rack pulls
135X8
225X5
315X3
365X3
405X1
425X3
goodmornings
95X10
135X8
185X6
SL Deads
135X8
225X8
cardio
10 mins on eliptical
6 mins running on the tred
this weekend i did PT with my unit
warm up/stretch
15-20 min situp/push up pyramid circuit
1 mile run
1/2 mile interval sprint/ walk training
1/2 mile run
Monday
Clean and press(one clean the rest of the reps were press only)
135X6
185X5X2
225X2
185X5
hang cleans
185X5X2
225X3
push press
135X5
185X2
135X5
Incline close grip bench
225X10
225X9
225X7
reverse bar bodyweight rows
BWX12X3
SS with C rows on cable
3X15 with lighter weight
Done!
Today
Conventional DL's
135X5
225X5
315X5
365X3
405X2
365X3
fucking elliot worked up to 545X3 with nothing but straps and belt.. hes a beast!
Good mornings
135X10
185X8X2
DB step ups 18" box, 75#/hand
2X8/leg
1X6/leg
Cable weighted sandbag supported crunches.
3X10
rough week, but i look forward to the next six months of training
apparently im not a god influence on drunk people
-Donnie
Wednesday, February 27, 2008
ME full range bench
Guess i just had an off day today. Form wasnt right, lifts felt really heavy and i missed a bunch of lifts. in fact my heaviest succesfull lift was 315.. Anyway heres the mix.
dynamic warm up
Bench
barX8
135X5
225X3
315X1
355X0
355X1/2
add two board
355X1/2
i stopped after that. was pretty drained.
Medium band pullups
X10
X10-- reverse grip
X8
DB incline press
75X12
90Xbburnout(i think 14) then i had spotters take weight from my hand for about 8-10 seconds, then burnt out again (think i got 4 or 5)
reverse tbar rows (using cable pull down, i layed down horizontal to the ground then rowed down, kinda hard to understand unless you saw it)
150X12
170X10
190X8
heres a vid of my final miss with the board, hope it works
i suck at heavy stuff
Donnie
dynamic warm up
Bench
barX8
135X5
225X3
315X1
355X0
355X1/2
add two board
355X1/2
i stopped after that. was pretty drained.
Medium band pullups
X10
X10-- reverse grip
X8
DB incline press
75X12
90Xbburnout(i think 14) then i had spotters take weight from my hand for about 8-10 seconds, then burnt out again (think i got 4 or 5)
reverse tbar rows (using cable pull down, i layed down horizontal to the ground then rowed down, kinda hard to understand unless you saw it)
150X12
170X10
190X8
heres a vid of my final miss with the board, hope it works
i suck at heavy stuff
Donnie
Monday, February 25, 2008
Dynamicaaaahhhhh
Today was my speed lower day. much more nice on my body than a heavy lower day.
Unfortunatly, my lifting was cut to 30 mins today so i did what i could with what i had.
Dynamic parallel box squats(60% of max effort squat)
barX8 for stretching the hips, they were tight as hell.
135X2
215X2X8sets
135X5
for those who dont know, the dynamic squat is meant to help you squat out of the hole fast so that when you do have heavy weight on your back, you get down and up as quickly as possible. Its not meant to be heavy, and actually if its too heavy, you wont be able to perform it quickly, therefore negating the purpose of the exercise.
calf push
6 plates +2 25lbs Xreps
add 2 platesXrepsX2 sets
then did some conditioning
farmers carry
135lbs/hand for 40 yardsX4
tire flips(450lb tire) X about 12 reps in 30-40 seconds
after that i was done
diet
4 eggs scrambled with milk. english muffin. glass of OJ
40G protien shake
1/2 griled chicken sub(2 chicken breast)
small salad, chicken breast, green beans, corn
full range bench tomorrow, im kinda stoked.
-Donnie
Unfortunatly, my lifting was cut to 30 mins today so i did what i could with what i had.
Dynamic parallel box squats(60% of max effort squat)
barX8 for stretching the hips, they were tight as hell.
135X2
215X2X8sets
135X5
for those who dont know, the dynamic squat is meant to help you squat out of the hole fast so that when you do have heavy weight on your back, you get down and up as quickly as possible. Its not meant to be heavy, and actually if its too heavy, you wont be able to perform it quickly, therefore negating the purpose of the exercise.
calf push
6 plates +2 25lbs Xreps
add 2 platesXrepsX2 sets
then did some conditioning
farmers carry
135lbs/hand for 40 yardsX4
tire flips(450lb tire) X about 12 reps in 30-40 seconds
after that i was done
diet
4 eggs scrambled with milk. english muffin. glass of OJ
40G protien shake
1/2 griled chicken sub(2 chicken breast)
small salad, chicken breast, green beans, corn
full range bench tomorrow, im kinda stoked.
-Donnie
Friday, February 22, 2008
Todays ME lower
here it is, real quick..
Rack pulls, bottom pin on hammerstrength power rack
135X8
225X5
315X3
405X3
405X2
425X1
hack squat, 1" below parr.
BWX10
2 platesX8
2plates, 225#'sX6
4 platesX6... and im spent... i even creid out, "fuck this" after my last rep
Hammy curls
150X10
200X8
220X7.. i want to go heavier but the damn machine is maxed out... eh thats what i get for using a machine!
Think were going rock climbing tonight, which is deff not meant for guys like me. Should be a good time for my friends, laughing at me!
-Donnie
Rack pulls, bottom pin on hammerstrength power rack
135X8
225X5
315X3
405X3
405X2
425X1
hack squat, 1" below parr.
BWX10
2 platesX8
2plates, 225#'sX6
4 platesX6... and im spent... i even creid out, "fuck this" after my last rep
Hammy curls
150X10
200X8
220X7.. i want to go heavier but the damn machine is maxed out... eh thats what i get for using a machine!
Think were going rock climbing tonight, which is deff not meant for guys like me. Should be a good time for my friends, laughing at me!
-Donnie
yesterdays accessory day
since my calfs were still on fire from the 43 stories of stairs I ran on wednesday, i decided to put off my ME Lower and do the accessory day on thurs.
started with some straight bar flexing
DB incline press
55X10
75X10
95X10
110X8, which is badass... thats the same reps as last week with 5 lbs more in each hand.... awesome
DB Mil press
50X10
60X8
70X6 I havent done DB mil in a while and it shows. I was all wabbly and shit, but it might have ben b/c i was tired from the first exercise...
35 lb Straight bar curls
85X10
105X7
105X6.. heavier than i thought
t bar rows
2 platesX10
3 platesX8
4 platesX6
smith machine BB shrugs
2 platesXreps
4 platesXreps
6 platesX not as many reps
Cardio: 8 mins or so on the rower, that was brutal, finished my upper back off nicely
15 mins on the spinning bike, at moderate resitance.
Hows that for some volume, bitches?
-Donnie
started with some straight bar flexing
DB incline press
55X10
75X10
95X10
110X8, which is badass... thats the same reps as last week with 5 lbs more in each hand.... awesome
DB Mil press
50X10
60X8
70X6 I havent done DB mil in a while and it shows. I was all wabbly and shit, but it might have ben b/c i was tired from the first exercise...
35 lb Straight bar curls
85X10
105X7
105X6.. heavier than i thought
t bar rows
2 platesX10
3 platesX8
4 platesX6
smith machine BB shrugs
2 platesXreps
4 platesXreps
6 platesX not as many reps
Cardio: 8 mins or so on the rower, that was brutal, finished my upper back off nicely
15 mins on the spinning bike, at moderate resitance.
Hows that for some volume, bitches?
-Donnie
Wednesday, February 20, 2008
ME bench
yesterday was ME bench
my training partner decided not to train today, but im not adjusting my schedule, so i went back to the comercial gym, in peak time of course. They only have power rack and some guy was doing shoulder shrugs in it, for some unknown reason. He asked if i was waiting for it and after i said yes, he moved, which was cool of him. I guess he realized that he...was.. uh doing shurgs in a power rack
Rack Lockouts, about 6"s off my chest.
135X10
225X5
275X5
315X3
345X1
365X1
that was pretty heavy so i stopped it there, plus unfortunatly i was rushed today but it was b/c of dinner reservation @ magiannos for dinner, which was well worth it.
close grip lat pull downs
180X12
205X10
225X8
235X6
upward cable chest flies
30/handX10
40/handX8
40/handX5 1/2... couldnt man it out
then i took off, got a shower, dressed and ready to go in 20 mins... thats a freaking record!
and as my sign off, i leave you with an accomplisment i achieved today..
You know you've made it big when you disgust a striper...
Donnie
__________________
my training partner decided not to train today, but im not adjusting my schedule, so i went back to the comercial gym, in peak time of course. They only have power rack and some guy was doing shoulder shrugs in it, for some unknown reason. He asked if i was waiting for it and after i said yes, he moved, which was cool of him. I guess he realized that he...was.. uh doing shurgs in a power rack
Rack Lockouts, about 6"s off my chest.
135X10
225X5
275X5
315X3
345X1
365X1
that was pretty heavy so i stopped it there, plus unfortunatly i was rushed today but it was b/c of dinner reservation @ magiannos for dinner, which was well worth it.
close grip lat pull downs
180X12
205X10
225X8
235X6
upward cable chest flies
30/handX10
40/handX8
40/handX5 1/2... couldnt man it out
then i took off, got a shower, dressed and ready to go in 20 mins... thats a freaking record!
and as my sign off, i leave you with an accomplisment i achieved today..
You know you've made it big when you disgust a striper...
Donnie
__________________
Mondays DE squat
Dynamic squat day
went to the comercial gym today, always fun
Dynamic parallel box squats
135X10
185X6
205X2X9 sets
seated calf push
6 platesXreps
8 platesXreps
10 platesXreps
Makeshift Glute/ham raises using the bottom support bar of a decline bench
BWX8
BWX6
BWX5.. those were rough
then leg extensions
150X12
200X10
220X8
240X6
then did 10 mins of lowerbody stretches, which felt good
speed days are much better than heavy days....
Donnie
went to the comercial gym today, always fun
Dynamic parallel box squats
135X10
185X6
205X2X9 sets
seated calf push
6 platesXreps
8 platesXreps
10 platesXreps
Makeshift Glute/ham raises using the bottom support bar of a decline bench
BWX8
BWX6
BWX5.. those were rough
then leg extensions
150X12
200X10
220X8
240X6
then did 10 mins of lowerbody stretches, which felt good
speed days are much better than heavy days....
Donnie
Friday, February 15, 2008
Seriously, im fricking strong
I really am. I havent done an accessory day in 3 weeks and when i return to do one, im significantly stronger. I felt huge, i look huge and more importantly, im stronger.
I went to do some "bodybuilding" with the "bodybuilders" at the "gym" in clearwater. Had to jockey for position on the benches. The kicker today was after i finished my 3rd set of db incline press i took a 2 mins break in between, to rest before i went heavy. Well apparently no one there does more than 3 sets b/c some skinny ass kid with some "heavy" 25# db's jumps in and trys adjusting the bench to his needs. I quickly jump and politely ask if i can finish using the bench before he commendeers it. He gives me the "fuck you, whatever" look. so i grab the big boys and do it up while he sits and watches.
Seated BB mil press
barX8
96X10
135X8
185X4
DB incline press
50#X10
75#X12
95#X10
105#X8, which felt amazing
db hammer curls
40X9/arm
45X8/arm
50/7/arm
ez bar tricep pressdowns
50lb for a million reps
60lb for 1/2 million reps
felt amazingly strong, and Im really excited about getting eve stronger. Hell i might even do a cycle sometime this year just to be that much bigger, and so i can hear all the schmucks say Im only strong b/c of the juice. To them ill just show these natural training logs, b/c IM A BIG MOTHA FUCKER ALREADY!
I went to do some "bodybuilding" with the "bodybuilders" at the "gym" in clearwater. Had to jockey for position on the benches. The kicker today was after i finished my 3rd set of db incline press i took a 2 mins break in between, to rest before i went heavy. Well apparently no one there does more than 3 sets b/c some skinny ass kid with some "heavy" 25# db's jumps in and trys adjusting the bench to his needs. I quickly jump and politely ask if i can finish using the bench before he commendeers it. He gives me the "fuck you, whatever" look. so i grab the big boys and do it up while he sits and watches.
Seated BB mil press
barX8
96X10
135X8
185X4
DB incline press
50#X10
75#X12
95#X10
105#X8, which felt amazing
db hammer curls
40X9/arm
45X8/arm
50/7/arm
ez bar tricep pressdowns
50lb for a million reps
60lb for 1/2 million reps
felt amazingly strong, and Im really excited about getting eve stronger. Hell i might even do a cycle sometime this year just to be that much bigger, and so i can hear all the schmucks say Im only strong b/c of the juice. To them ill just show these natural training logs, b/c IM A BIG MOTHA FUCKER ALREADY!
Thursday, February 14, 2008
2nd week back onto TB deads
Went and trained with an old buddy, who after 6+ years of lifting is finally deciding to do legs. Man it is so noticable how weak his lowerbody is. I hope i can help him get some leg size and strength. Oh yeah, Kev came down too
TB Deads
135x5
225X5
315X3
405X1
455X1
505X1.. new PR.
Im not gonna Lie, that was a tough rep... i dont think I had another pound left in me for that.
then did SL Deads b/c im a retard
135X10
225X8
225X8
then had the bright idea of pushing the prowler. Myself, Jimmy, Kev and Mac, the kickboxer went out and hit it up
unweighted
2X20 yaards low handles
4X40 yards 3 low handles 1 high handles.
suprisingly, i wasnt as tired as before. I know it was unweighted but still, i feel like im improving.
Im a local celebrity, just ask the st pete times!
-Donnie
TB Deads
135x5
225X5
315X3
405X1
455X1
505X1.. new PR.
Im not gonna Lie, that was a tough rep... i dont think I had another pound left in me for that.
then did SL Deads b/c im a retard
135X10
225X8
225X8
then had the bright idea of pushing the prowler. Myself, Jimmy, Kev and Mac, the kickboxer went out and hit it up
unweighted
2X20 yaards low handles
4X40 yards 3 low handles 1 high handles.
suprisingly, i wasnt as tired as before. I know it was unweighted but still, i feel like im improving.
Im a local celebrity, just ask the st pete times!
-Donnie
Tuesday 2/12 ME Bench
Trained with Elliot instead of ryan b/c A) he has a race this weekend and B) he was 20mins late.
2 Board bench week 3
barX5
135X5
225X5
275X3
315X1
365X1
375X1 New PR.. 405 is close :)
Bent Rows
135X5
245X5
245X5 last week for these I think. gonna switch it up
Blast strap pushups with Purple band
10x3
and finally close grip lat pull downs
200X10
220X8
2 Board bench week 3
barX5
135X5
225X5
275X3
315X1
365X1
375X1 New PR.. 405 is close :)
Bent Rows
135X5
245X5
245X5 last week for these I think. gonna switch it up
Blast strap pushups with Purple band
10x3
and finally close grip lat pull downs
200X10
220X8
Monday, February 11, 2008
If you ever want to know why i HATE olympic style lifting.
.. this is why! First of all, as i lay here in my bed, i can barely type this over the pain of my throbing quads and hams. Secondly, I broke a mean sweat and nobody, i mean NOBODY makes me sweat my own sweat. Third and most importantly to me, i cant use heavy weights, which everyone who knows me knows that the only thing that gets me through the day is lifting HEAVY ASS WEIGHT!
So i decided to do this session on a whime. I had just finished my dinner and was bored, so i decided to head the the comercial gym and train in the cobweb infested corner, known as the "power rack"
First i do about 7-8 mins of good stretching, getting ready for long ROM's
These are olympic style close stance squats. I was going 1/2-1" below parallel.
barX6
135X10
185X8
225X6, started falling forward and right on that last one.. my right quad took the brunt of that last rep.
then hammerstrength seated calf push
6 platesXreps
8platesXreps
9 platesXreps
then SL DL
135X10
225X8X2
after that did some extensive stretching to do my best to avoid a lactic acid build up tomorrow but i think thats unavoidable with the amount of reps i was doing. (remember im used to 1-3-5 rep sets with much heavier weight) im proud of myself. I withstood the urges to go heavy and lower the reps. I do believe, however, that im gonna regret it in the next couple days
Strange Wildernes is the funniest fucking shit, EVER!
Donnie
So i decided to do this session on a whime. I had just finished my dinner and was bored, so i decided to head the the comercial gym and train in the cobweb infested corner, known as the "power rack"
First i do about 7-8 mins of good stretching, getting ready for long ROM's
These are olympic style close stance squats. I was going 1/2-1" below parallel.
barX6
135X10
185X8
225X6, started falling forward and right on that last one.. my right quad took the brunt of that last rep.
then hammerstrength seated calf push
6 platesXreps
8platesXreps
9 platesXreps
then SL DL
135X10
225X8X2
after that did some extensive stretching to do my best to avoid a lactic acid build up tomorrow but i think thats unavoidable with the amount of reps i was doing. (remember im used to 1-3-5 rep sets with much heavier weight) im proud of myself. I withstood the urges to go heavy and lower the reps. I do believe, however, that im gonna regret it in the next couple days
Strange Wildernes is the funniest fucking shit, EVER!
Donnie
Friday, February 8, 2008
Exciting times In orlando
This post is more like a log of my day yesterday and not really much training.
Ryan and myself decided to head up to Orlando to see the guys at Orlando Barbell and hang out with Brian Schwab, world class lightweight powerlifter. So we arrive around 230p and Brian proceeds show us around. shortly after, Jo Jordan, another elite sponsored powerlifter shows up to shoot the shit with us. well after a little of that along with Jo and Brian riding ryans incredibly small bike, we do some ME lower body.
kneeling jumps
BWX5
20lb chainX3
20lb chainX2
BWx3
then Trap Bar deads
135X5
225X5
315X3 and
405X2
that was rough, it was a different handle than im used to so it was difficult
then we did the BA elite fitness systems Gluteham raise bench. That thing is awesome
BWX3
BWX8
BWX8
then did 3 sets of leg lift crunches on the flat bench to make it feel like i did a workout.
After that we got changed and headed out to beef o bradys. Brian gave us both a Orlando barbell shirt, which is badass(currently wearing as i type) We then sat and bullshited for about 3 hours with Brian his wife and a friend. Matt V showed up for about an hour and we talked. I think we might be finally getting through to him :) meanwhile, 6-7 pitchers later, we part ways with Brian and his wife. Thank them for their hospitality and head over to a friend of ryans house to change and head out again. We head out to Orlando Ale house and pound two more pitchers, and ate some good food. saw a beautiful set of brand new fake D's, it was niiiiiice!
After that, we headed out to a country bar called cowboys, where there was an abundance of hot ass, just floating around. We had a couple more beers and just listened to some good music, which watching said hot ass. We go to leave and the cute little bartender realizes that she gave ryans card and ID to someone else. So ryan is stuck in orlando with 2 dollars on him and no ID. Guess who got to pay for food and gas the rest of the night? :) we head back to billys house and decide that ryan is sober now and we will just make the 90 min trek back home instead of staying overnight. All and all, i had a great night. Now i get to head back to orlando in the morning to play army for the weekend. yaaaaay!
Its a modified version, i swear...
Donnie
Ryan and myself decided to head up to Orlando to see the guys at Orlando Barbell and hang out with Brian Schwab, world class lightweight powerlifter. So we arrive around 230p and Brian proceeds show us around. shortly after, Jo Jordan, another elite sponsored powerlifter shows up to shoot the shit with us. well after a little of that along with Jo and Brian riding ryans incredibly small bike, we do some ME lower body.
kneeling jumps
BWX5
20lb chainX3
20lb chainX2
BWx3
then Trap Bar deads
135X5
225X5
315X3 and
405X2
that was rough, it was a different handle than im used to so it was difficult
then we did the BA elite fitness systems Gluteham raise bench. That thing is awesome
BWX3
BWX8
BWX8
then did 3 sets of leg lift crunches on the flat bench to make it feel like i did a workout.
After that we got changed and headed out to beef o bradys. Brian gave us both a Orlando barbell shirt, which is badass(currently wearing as i type) We then sat and bullshited for about 3 hours with Brian his wife and a friend. Matt V showed up for about an hour and we talked. I think we might be finally getting through to him :) meanwhile, 6-7 pitchers later, we part ways with Brian and his wife. Thank them for their hospitality and head over to a friend of ryans house to change and head out again. We head out to Orlando Ale house and pound two more pitchers, and ate some good food. saw a beautiful set of brand new fake D's, it was niiiiiice!
After that, we headed out to a country bar called cowboys, where there was an abundance of hot ass, just floating around. We had a couple more beers and just listened to some good music, which watching said hot ass. We go to leave and the cute little bartender realizes that she gave ryans card and ID to someone else. So ryan is stuck in orlando with 2 dollars on him and no ID. Guess who got to pay for food and gas the rest of the night? :) we head back to billys house and decide that ryan is sober now and we will just make the 90 min trek back home instead of staying overnight. All and all, i had a great night. Now i get to head back to orlando in the morning to play army for the weekend. yaaaaay!
Its a modified version, i swear...
Donnie
Wednesday, February 6, 2008
ME UP for 2/5
Started out with a nice sandwich and a big glass of coke @ the local deli, which was scrumdidlyumshous. Then we head down south, where ryan realizes he left his keys for the gym at the house. Luckily elliot was right around the corner.. no big deal. So we start with the boards again. gonna stick with this two more weeks then go back to full range. did seta of 3-5 this week, next week we'll do singles again.
barX5
135X5
add 2board
185X5
225X3
275X3
315X3
345X3 no problem, easy as can be.
next onto bent BB rows
135X5
185X5
235X5X2
Onto the blast strap elevated pushups with a purple band
2X10
1X9.. couldnt man out that last rep..
finally pullups
BWX5
GreenbandX8
Greenband plus spotX10
Today i did some conditioning. started with a 10 min dynamic warm up, then did sled drags... all ranging about 25-30 yard drags
2X160 lb tire
2X120 lb tire
2X100 lb tire
4X unweighted tire
Tomorrow were goin to OBB to lift and hang out with Brian Schwab. Ill tell you how it is.
I wish I had bad knees, so i didnt have to squat.
-Donnie
barX5
135X5
add 2board
185X5
225X3
275X3
315X3
345X3 no problem, easy as can be.
next onto bent BB rows
135X5
185X5
235X5X2
Onto the blast strap elevated pushups with a purple band
2X10
1X9.. couldnt man out that last rep..
finally pullups
BWX5
GreenbandX8
Greenband plus spotX10
Today i did some conditioning. started with a 10 min dynamic warm up, then did sled drags... all ranging about 25-30 yard drags
2X160 lb tire
2X120 lb tire
2X100 lb tire
4X unweighted tire
Tomorrow were goin to OBB to lift and hang out with Brian Schwab. Ill tell you how it is.
I wish I had bad knees, so i didnt have to squat.
-Donnie
Strongman saturday
Did some strong man training on saturday.. heres how it went and what i used
first did a small keg loading medley on to a 60" platform
1 X150lb keg, 1X175 keg 1X200lb keg X2 times through
then 150lb keg loadX10
then a hussefell stone (225lbs) and keg 300 carry medely(back to back) 10 yard carries,, tried a 275lb hussfell but could not get it to my chest to regrip and walk
then did a 275 keg load with ease.. pretty happy with that. Later i tired a 315 keg and couldnt get it
then flipped a 750lb tire for a set of 5. that was rough
a 300lb tire on a chain drag for about 20-30 yards, then rowed the tire for 20 yards
after that i tired to do some stone loading, which i sucked it up. its such a akward object to grab and i need to work on my grip and hamstrings to excell in that. all in all i had a good time.
first did a small keg loading medley on to a 60" platform
1 X150lb keg, 1X175 keg 1X200lb keg X2 times through
then 150lb keg loadX10
then a hussefell stone (225lbs) and keg 300 carry medely(back to back) 10 yard carries,, tried a 275lb hussfell but could not get it to my chest to regrip and walk
then did a 275 keg load with ease.. pretty happy with that. Later i tired a 315 keg and couldnt get it
then flipped a 750lb tire for a set of 5. that was rough
a 300lb tire on a chain drag for about 20-30 yards, then rowed the tire for 20 yards
after that i tired to do some stone loading, which i sucked it up. its such a akward object to grab and i need to work on my grip and hamstrings to excell in that. all in all i had a good time.
Thursday, January 31, 2008
Stapled!
That was the word of the day, youll see why in a few secs
I started out the morning doing some outdoor HIIT running with a 60sec/120sec run/walk split. after about 20-25 mins and about an mile and a half of that fun stuff, i called it quits and proceeded to collect on my five guys meal from my buddy kevin that I proudly won last night. I told you the plane on a tredmill would fly!!!!!!
After that i got dressed and went down to the hood to do some squats.
Started with kneeling jump ups
2 sets of 5, third set with a 15-20 lb bar on my back.
then on to my last week of highbox squats(1" above parallel
barX5
135X5.. i can count now
225X3
315x1
315X1
405X 1/2... ryan helped
then i tried it again
405X0 Got stapled hardcore. I dont know why cuz last week i did 20 lbs more, but oh well
then onto split squats
BWX8/leg
5lb bar on backX6/leg
then SL DL's
225X6X2
Looking forward to some tireflips tomorrow!
Donnie
I started out the morning doing some outdoor HIIT running with a 60sec/120sec run/walk split. after about 20-25 mins and about an mile and a half of that fun stuff, i called it quits and proceeded to collect on my five guys meal from my buddy kevin that I proudly won last night. I told you the plane on a tredmill would fly!!!!!!
After that i got dressed and went down to the hood to do some squats.
Started with kneeling jump ups
2 sets of 5, third set with a 15-20 lb bar on my back.
then on to my last week of highbox squats(1" above parallel
barX5
135X5.. i can count now
225X3
315x1
315X1
405X 1/2... ryan helped
then i tried it again
405X0 Got stapled hardcore. I dont know why cuz last week i did 20 lbs more, but oh well
then onto split squats
BWX8/leg
5lb bar on backX6/leg
then SL DL's
225X6X2
Looking forward to some tireflips tomorrow!
Donnie
Tuesday, January 29, 2008
Now onto todys.. RYAN PUKED
I SEEN IT! it was awesome. anyway
Wow, i have to use twice the wit now, im kinda sweatin over here. So i was reading up on the meca of weight training (bodybuilding.com of course) and it says that using these things called "boards" will get you as strong as ronnie coleman, arnold and dave tate combined. So i was curious. Turns out, they were right. OK seriously we worked with the new boards we just built, ill have to get a pic soon. I did the 2 board workout. (for the newbs, go to www.elitefts.com and search "board training" to see what it is)
BarX5
135X5
add the two board
225X3
275X4
315X2
335x1
345x1 and
375x1
they all felt easy as hell. im very stoked on my progress. Im gonna be shooting for over 400 on this by the end of feb.
onto BB bent rows
135X5
225x5x2
then blast strap medium bands around the back pushups...
2setsX10
1sesX7.
shit was no joke, really spread apart the pecs
Lat pulldowns
180x10
200x8
220x6
Heres where ryan puked.... 4 trips with the prowler weighted with 90lbs. mine totaled to 120 yards, his wss 160... , I almost puked after seeing him puke, but my pride kept it down...but after that we were done. no carido, no sports.. do not pass go, do not collect 200 dollars.
Remember kids, if you dont want to be conditioned, just be a powerlifter :)
-Donnie
Wow, i have to use twice the wit now, im kinda sweatin over here. So i was reading up on the meca of weight training (bodybuilding.com of course) and it says that using these things called "boards" will get you as strong as ronnie coleman, arnold and dave tate combined. So i was curious. Turns out, they were right. OK seriously we worked with the new boards we just built, ill have to get a pic soon. I did the 2 board workout. (for the newbs, go to www.elitefts.com and search "board training" to see what it is)
BarX5
135X5
add the two board
225X3
275X4
315X2
335x1
345x1 and
375x1
they all felt easy as hell. im very stoked on my progress. Im gonna be shooting for over 400 on this by the end of feb.
onto BB bent rows
135X5
225x5x2
then blast strap medium bands around the back pushups...
2setsX10
1sesX7.
shit was no joke, really spread apart the pecs
Lat pulldowns
180x10
200x8
220x6
Heres where ryan puked.... 4 trips with the prowler weighted with 90lbs. mine totaled to 120 yards, his wss 160... , I almost puked after seeing him puke, but my pride kept it down...but after that we were done. no carido, no sports.. do not pass go, do not collect 200 dollars.
Remember kids, if you dont want to be conditioned, just be a powerlifter :)
-Donnie
Sorry about the delay
I actually did this little wannabe bodybulding workout on saturday but b/c im such a lazy asshole and wasnt feeling very witty the past couple days, i didnt post it. Hell ill be luck if I even remember what i did. I do know that i was at everyones favorite comercial gym so i had to deal with 182 lb mirror monkeys throwing around those oh so serious 20 lb dumbells. So I manahged to sneak into the poorly lit back area where they keep the big boy weights(hench why I was pretty much alone) Threw on some atreyu and here we go.
Flat BB bench
barX5
135X12
185X12
225X10
275X6
then into closegrip lat pull downs
160X12
190X10
210X8
then did DB curls just to fit in. Now you have to picture me in front a huge mirror just admiring my amazing biceps while i do this exercise.
40#/armX10/arm
45X8/arm
50X6/arm
so now im feeling like jay cutler/ronnie coleman and johnie jackson, all rolled up into one jacked ass ball
onto BB shrugs
135X20
225X20
315X15.. damn grip gave out
then i did hyperextension just for a back pump
BWX20X2
was gonna do cardio, but i decided taking a nap was alot more fun.
Remember, fat people used to be the shit!
-Donnie
Flat BB bench
barX5
135X12
185X12
225X10
275X6
then into closegrip lat pull downs
160X12
190X10
210X8
then did DB curls just to fit in. Now you have to picture me in front a huge mirror just admiring my amazing biceps while i do this exercise.
40#/armX10/arm
45X8/arm
50X6/arm
so now im feeling like jay cutler/ronnie coleman and johnie jackson, all rolled up into one jacked ass ball
onto BB shrugs
135X20
225X20
315X15.. damn grip gave out
then i did hyperextension just for a back pump
BWX20X2
was gonna do cardio, but i decided taking a nap was alot more fun.
Remember, fat people used to be the shit!
-Donnie
Wednesday, January 23, 2008
HEAVY squat day
So i wake up at the ass crack of noon today and im feeling aweful, like im coming down with a hardcore cold. So i figure before i get sick, ill do 2 of my 3 favorite things as much as possible. I got up went and got some great food and proceded down to "da hood" to squat. Ryan wasnt lifting b/c of his race this weekend but I was so he stuck around to coach/spot me. started with
High Box squats(1" above parallel)
barX5
135x4
225x4 at this point, ryan asks why i was doing 4s and i responded with "i thought i was doing 5" apparently when i have weight on my back, i forget how to count.
then went to
315X1 decided to go heavy
405X1
405X1
435X1, got it pretty easy so i decided to go up
455X 1/8th I bombed it bad. I dont think my stance was correct and i got pinned to the box. I have a video of it and ill post it as soon as its uploaded
at this point i started feeling the hurt
Barbell stepups
135X6/leg
185X5/leg and i sturggled. After that i called it a day and limped away. Apparently that was what it took for my sicknes to set in. Im hurting like hell right now and plan on taking a nap. I want to hit winger tonight and maybe green iggy but its still up in the air
my 3rd favorite thing is sex,
Donnie
High Box squats(1" above parallel)
barX5
135x4
225x4 at this point, ryan asks why i was doing 4s and i responded with "i thought i was doing 5" apparently when i have weight on my back, i forget how to count.
then went to
315X1 decided to go heavy
405X1
405X1
435X1, got it pretty easy so i decided to go up
455X 1/8th I bombed it bad. I dont think my stance was correct and i got pinned to the box. I have a video of it and ill post it as soon as its uploaded
at this point i started feeling the hurt
Barbell stepups
135X6/leg
185X5/leg and i sturggled. After that i called it a day and limped away. Apparently that was what it took for my sicknes to set in. Im hurting like hell right now and plan on taking a nap. I want to hit winger tonight and maybe green iggy but its still up in the air
my 3rd favorite thing is sex,
Donnie
ME Up 1/21
in the hood with a couple other people. Couldnt do my usually routine by the request of a coach, so heres what we did
First i did 25 mins of interval training on the tred
then after an extensive dynamic warmup
Flat bench
135X5
185X5
255x5
265x5
275x5
DB incline
80X8
90x8
90x6
DB row
70x8x3
SS with
face pulls medium band
3x15
ab circuit and we were finshed
First i did 25 mins of interval training on the tred
then after an extensive dynamic warmup
Flat bench
135X5
185X5
255x5
265x5
275x5
DB incline
80X8
90x8
90x6
DB row
70x8x3
SS with
face pulls medium band
3x15
ab circuit and we were finshed
Thursday, January 17, 2008
So powerlifting is NOT cool, apparently...
First yesterday, just did 35 mins of walk/run cardio at the hotel... nothing too big, just working on the cardio and running.
today, I was up at the asscrack of dawn again to be at Pussy fit... uh i mean PF fitness to work out. I walk in with my hoodie, and warmup pants on carrying a 1 gallon jug of water. I am immediately informed that I cannot have a jug of water, only a bottle... holy crap, i didnt think that place could get any worse, but thats what i get for thinking. I was looking at the "inspirational" signs os the wall and a bunch of em say "PF fitness, you fit in here" or " you belong here" freaking vaginas. all the machines, which remember are painted purple, say "Judgement free" on em. It reminds me of "average Joes gym" from dodgeball, minus the cool ass Vince Vaughn.
anyway, back to training.
i get there and plan on just doing some cardio on the eliptical and tred....wrong. My section leader, who is the reason why im at that pussy palace, has other plans for me. After 8 mins on the eliptical, he drags me down to the leg extension machine.... ok ill do that. we start doing reps
1X15 for warm up
2X20 at most of the weight on the purple machine, and
1X30 for half the weight.. 30 reps... thats real fun
meanwhile, were supersetting with calf extensions
2X20 reps
1X30 reps
then we go to the leg press machine
8 platesX20X3
mixed with calf extensions
after this i get into a pissing match about the amount of reps, which i hate, so we get onto the subject of squating. Now remember, I never do reps for legs. Its normally always ME or Dynamic, with 8-10 sets of 2 reps at most so im hurtin from sheer volume. So we go squat and i get into my wide stance and that brings on a whole nother arguement. Finally rank gets pulled, I shut up and squat like a body builder
135X8
225X8
135X10
cooled down on the bike for 6 mins and called it a morning. So in conclusion. Powerlifting isnt cool in Orlando(sorry Brian). I never did make it to OBB b/c brian was busy with his pre comp stuff. Next time ill head over and check it out.
going home in less than 20 hours! w00t
-Donnie
today, I was up at the asscrack of dawn again to be at Pussy fit... uh i mean PF fitness to work out. I walk in with my hoodie, and warmup pants on carrying a 1 gallon jug of water. I am immediately informed that I cannot have a jug of water, only a bottle... holy crap, i didnt think that place could get any worse, but thats what i get for thinking. I was looking at the "inspirational" signs os the wall and a bunch of em say "PF fitness, you fit in here" or " you belong here" freaking vaginas. all the machines, which remember are painted purple, say "Judgement free" on em. It reminds me of "average Joes gym" from dodgeball, minus the cool ass Vince Vaughn.
anyway, back to training.
i get there and plan on just doing some cardio on the eliptical and tred....wrong. My section leader, who is the reason why im at that pussy palace, has other plans for me. After 8 mins on the eliptical, he drags me down to the leg extension machine.... ok ill do that. we start doing reps
1X15 for warm up
2X20 at most of the weight on the purple machine, and
1X30 for half the weight.. 30 reps... thats real fun
meanwhile, were supersetting with calf extensions
2X20 reps
1X30 reps
then we go to the leg press machine
8 platesX20X3
mixed with calf extensions
after this i get into a pissing match about the amount of reps, which i hate, so we get onto the subject of squating. Now remember, I never do reps for legs. Its normally always ME or Dynamic, with 8-10 sets of 2 reps at most so im hurtin from sheer volume. So we go squat and i get into my wide stance and that brings on a whole nother arguement. Finally rank gets pulled, I shut up and squat like a body builder
135X8
225X8
135X10
cooled down on the bike for 6 mins and called it a morning. So in conclusion. Powerlifting isnt cool in Orlando(sorry Brian). I never did make it to OBB b/c brian was busy with his pre comp stuff. Next time ill head over and check it out.
going home in less than 20 hours! w00t
-Donnie
Tuesday, January 15, 2008
ME bench +army PT @ 530am==
==rough morning for me. Im pretty sure if i had anything(liquid or solid) in me, It would have ended up all over the prissy gyms pretty little treadmill. More on that later.
First, a pic of my newest ink. Now this is a pic from my blackberry, which suprisingly takes horrible pictures, but anywhere here it is
Its not much, but i like it. Once it finishes healing, it will look alot better. its about 3-4"s wide on my right forearm, right before the elbow.
Ok, onto this mornings training. I met my section leader @ his prissy ass gym called PF fitness. This place is THE absolute faggetiest place ive ever had the displeasure of training at. all the machines and weights are PURPLE! ARE YOU KIDDING ME? Its nothing but old ladies, faggety guys doing curls with 10 lbs on a curl bar and more old ladies. They wont even let you wear a beanie or anything on your head besides a baseball cap. They dont seem to like people who actually lift real weights, although i did see a hot chick doing front squats. anyway. I started with..
barbell bench
barX5.. and when i got into my arched form, i got some funny ass looks, but that was just the begining.
135X5
225X5
275X3
this is where i had to go searching for plates, b/c the bench tree only had a total of 4 plates. I got some real nice looks as im loading 315 on a bench without a spotter. The absolute horrid atmosphere or the early hour must have hindered my focus b/c i only got
315X2. then i did my burnout set
225X12
onto db incline, which the was kinda hindered b/c the DB's only go to 80#
75X12
80X10
90X8.. too easy
onto pull ups
4 sets, different number of reps
BB bent rows
135X8
225X6
225X5
this is where i got broke off. I did interval training on the tredmill for 25 mins and Durring the last two sprints, i was dry heaving while running, but like i stated earlier, nothing was there to come out. I finished that and stagger to the water machine to get a drink. I was pretty damn sore and it wasnt even 645 yet. christ, i know why im not active duty!
Im gonna try to go to Orlando Barbell while im here to check out top powerlifter Brian shwabs place. wednesday will be the day i go and if i do, im gonna have pics of me doing some TB deads in a semi famous hardcore gym. Hell I might even meet the man himself! Goodtimes.
Cant wait to get home to my bed, my sleeping in and a big set of boobs in my hand
DK
First, a pic of my newest ink. Now this is a pic from my blackberry, which suprisingly takes horrible pictures, but anywhere here it is
Its not much, but i like it. Once it finishes healing, it will look alot better. its about 3-4"s wide on my right forearm, right before the elbow.
Ok, onto this mornings training. I met my section leader @ his prissy ass gym called PF fitness. This place is THE absolute faggetiest place ive ever had the displeasure of training at. all the machines and weights are PURPLE! ARE YOU KIDDING ME? Its nothing but old ladies, faggety guys doing curls with 10 lbs on a curl bar and more old ladies. They wont even let you wear a beanie or anything on your head besides a baseball cap. They dont seem to like people who actually lift real weights, although i did see a hot chick doing front squats. anyway. I started with..
barbell bench
barX5.. and when i got into my arched form, i got some funny ass looks, but that was just the begining.
135X5
225X5
275X3
this is where i had to go searching for plates, b/c the bench tree only had a total of 4 plates. I got some real nice looks as im loading 315 on a bench without a spotter. The absolute horrid atmosphere or the early hour must have hindered my focus b/c i only got
315X2. then i did my burnout set
225X12
onto db incline, which the was kinda hindered b/c the DB's only go to 80#
75X12
80X10
90X8.. too easy
onto pull ups
4 sets, different number of reps
BB bent rows
135X8
225X6
225X5
this is where i got broke off. I did interval training on the tredmill for 25 mins and Durring the last two sprints, i was dry heaving while running, but like i stated earlier, nothing was there to come out. I finished that and stagger to the water machine to get a drink. I was pretty damn sore and it wasnt even 645 yet. christ, i know why im not active duty!
Im gonna try to go to Orlando Barbell while im here to check out top powerlifter Brian shwabs place. wednesday will be the day i go and if i do, im gonna have pics of me doing some TB deads in a semi famous hardcore gym. Hell I might even meet the man himself! Goodtimes.
Cant wait to get home to my bed, my sleeping in and a big set of boobs in my hand
DK
Friday, January 11, 2008
ME Lowerbody in the hood
went down to the hood yesterday to do some squating. Stopped off at yayas first to get some grubbage and then continued my 800 hour trek down to souf st pete......dawg. started with a quick dynamic warm up and some stretching and went straight into high box squats.
barX5
135X5
225X3
315X3 and finally
365X1 which is the highest weight ive squated in a year and a half. I know it sounds pathetic, but im getting my aquat above my bench and thats good.... cuz its normal.
then barbell step ups
95X8/leg
115X8/leg
135X6/leg and
155X5leg
went into stiff leg DL's for 2 sets just to do a hammy finisher
155X10
225X10
then after a short break i did 8 20 yard prowler pushes without any rest (cept for the last set i took a 15 sec breather) 4 with high, 4 with low
Then i grabbed 2 45 lb plates and farmer walked about 120 yards just to work a little grip action. Cleaned up, and went to the ink shop to drop off my new design for todays ink. Its nothing big, but its gonna be cool. Ill have pics this weekend. Tomorrow is strong man, and im gonna be hurtin.
Hannah Johnson LOVES me!
Donnie
barX5
135X5
225X3
315X3 and finally
365X1 which is the highest weight ive squated in a year and a half. I know it sounds pathetic, but im getting my aquat above my bench and thats good.... cuz its normal.
then barbell step ups
95X8/leg
115X8/leg
135X6/leg and
155X5leg
went into stiff leg DL's for 2 sets just to do a hammy finisher
155X10
225X10
then after a short break i did 8 20 yard prowler pushes without any rest (cept for the last set i took a 15 sec breather) 4 with high, 4 with low
Then i grabbed 2 45 lb plates and farmer walked about 120 yards just to work a little grip action. Cleaned up, and went to the ink shop to drop off my new design for todays ink. Its nothing big, but its gonna be cool. Ill have pics this weekend. Tomorrow is strong man, and im gonna be hurtin.
Hannah Johnson LOVES me!
Donnie
Wednesday, January 9, 2008
ME upperbody with the beasts
Ryan and myself decided to stay up in civilization yesterday to do our big boy training. After a nice deception to get my "army buddy"(with a multicolored afro) into the gym without charge, we mosy our way back to the dark corner. With Brittany spears slightly blaring above our heads, we dig into the weights. Of course while we were training, Ryan watson who is a big time Personal trainer, an amazing athelete and a profesional bodybuilding weighing in at rock solid 280lbs @ 6'2", was training too which made our big boy lifts look like a wednesday morning womens pilates class. But we "soldier'd on" anyway.
Big boy bench
barX5
135X5
185X5
225X5
275X3
335X2 aaaand finally
225X12, which SUCKED!
Then we did Tbar Rows, which catches looks from average lifters when you put a bar in the corner and throw alot of weight on it! "Dont they make a machine that does that?"
8X3plates
6X4 and
6X5
then we did upward cable rows in the front of the mirror, just too look at myself fully flexed.
3 setsX8
then a burnout set for 21 reps
did some pull ups and that was it for lifting, which I was pretty taxed.
I went up and did some cardio
10 mins on horizontal bike which is working great for my flexability. I keep the seat really close so i have to widen my legs to peddle
then 15 mins on the eliptical, which I hate, but oh well.
Make sure you always completely wipe before sitting on a bycicle seat!
-Donnie
Big boy bench
barX5
135X5
185X5
225X5
275X3
335X2 aaaand finally
225X12, which SUCKED!
Then we did Tbar Rows, which catches looks from average lifters when you put a bar in the corner and throw alot of weight on it! "Dont they make a machine that does that?"
8X3plates
6X4 and
6X5
then we did upward cable rows in the front of the mirror, just too look at myself fully flexed.
3 setsX8
then a burnout set for 21 reps
did some pull ups and that was it for lifting, which I was pretty taxed.
I went up and did some cardio
10 mins on horizontal bike which is working great for my flexability. I keep the seat really close so i have to widen my legs to peddle
then 15 mins on the eliptical, which I hate, but oh well.
Make sure you always completely wipe before sitting on a bycicle seat!
-Donnie
Saturday, January 5, 2008
hey, no PT test for me
Thanks to my keen ability to sham the government, mixed with my complete and utter laziness, I got out of drill this weekend. So that means, i didnt have to wake up early, I could hangout with my friends aaaaaaaaand, i can fisnish my week of training. Time for a bodybuilding..uh i mean "repetition" day
bench
barX5
135X12
185X10
225X8
275X6
Ive been working on my arch for my bench. Its coming along good and ive been moving the weight alot smoother and faster. I did catch a nice cramp in my hamstring on the 3rd set so i guess im driving through my legs!
onto tricep pressdowns
3X10
now closegrip lat pulldowns
170x12
200X10
210X6
barbell shrugs
135X15
225X12
315X10
finally DB hammer curls
35X10/arm
45X8/arm
50X6/arm
20 mins cardio 10 on bike 10 on eliptical.
Got a great pump and im happy with my strength gains. Diet was good this week, feel pretty confident that im going to obtain my goal. Line dancin' time, BROTHER!!!!!
I wish i had motivational sign offs like my hero Ryan magin,
Donnie
bench
barX5
135X12
185X10
225X8
275X6
Ive been working on my arch for my bench. Its coming along good and ive been moving the weight alot smoother and faster. I did catch a nice cramp in my hamstring on the 3rd set so i guess im driving through my legs!
onto tricep pressdowns
3X10
now closegrip lat pulldowns
170x12
200X10
210X6
barbell shrugs
135X15
225X12
315X10
finally DB hammer curls
35X10/arm
45X8/arm
50X6/arm
20 mins cardio 10 on bike 10 on eliptical.
Got a great pump and im happy with my strength gains. Diet was good this week, feel pretty confident that im going to obtain my goal. Line dancin' time, BROTHER!!!!!
I wish i had motivational sign offs like my hero Ryan magin,
Donnie
Friday, January 4, 2008
Pussy ME lower
So I have a PT test this weekend that im going to completely bomb, so i decided to do a ME lower body workout, just not too extensive. BTW, ill let you know just how bad i do on sunday when i get back(its just the run that kills me, because i never run, which im gonna change soon, i swear)
Box squats
barX5
135X4
185X4
225X3
275X3
then step ups with the machine
80X8/leg
120X8/leg
140X8/leg
then i skipped a second max big workout. I then went to
Hamstring curls
90X12
110X10
125X10
140X8
170X6
then for abs, i just made sure that i could do my proper amount of situps in the alotted time, which is 2 mins. I did so with ease and proceded to call it a night. Time to get up @ 330 to make it to orlando by 6 fuckin AM. Gotta love the government.
Box squats
barX5
135X4
185X4
225X3
275X3
then step ups with the machine
80X8/leg
120X8/leg
140X8/leg
then i skipped a second max big workout. I then went to
Hamstring curls
90X12
110X10
125X10
140X8
170X6
then for abs, i just made sure that i could do my proper amount of situps in the alotted time, which is 2 mins. I did so with ease and proceded to call it a night. Time to get up @ 330 to make it to orlando by 6 fuckin AM. Gotta love the government.
Thursday, January 3, 2008
ME upper in the hood
Ryan was finally back to training, so i went down there and did a little upperbody day with him, instead of lifting with the tough guys, prissys and all around wankers at my local gym. it was cold out, so i finallly had an excuse to train in sweats. I was stoked! We started off with barbell bench
barX5
135X5
185X6
225X5
275X3
325X2
then since the gym was kinda full from elliot training a client, we did pullups first on the power rack.
8repsX1
7repsX2
5repsX2
then DB incline
80X12
90X10
90X8. Last week i did more weight, but strengthcamp only has up to 90#ers so i dealt with it.
;astly, was lat pulldown
170X12X1
210X10X2
and that was it. Prtty good day, fixin to go hit up a light lowerbody day seeing i have a PT test this weekend. Im pretty sure im gonna bomb the run, but i still wanna give it a shot, eh?
barX5
135X5
185X6
225X5
275X3
325X2
then since the gym was kinda full from elliot training a client, we did pullups first on the power rack.
8repsX1
7repsX2
5repsX2
then DB incline
80X12
90X10
90X8. Last week i did more weight, but strengthcamp only has up to 90#ers so i dealt with it.
;astly, was lat pulldown
170X12X1
210X10X2
and that was it. Prtty good day, fixin to go hit up a light lowerbody day seeing i have a PT test this weekend. Im pretty sure im gonna bomb the run, but i still wanna give it a shot, eh?
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