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.
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