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

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

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

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

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

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

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
__________________

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

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!

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

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

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

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

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

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.

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

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

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

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

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