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  1. #16
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    Default 6/16/12 Metabolic Training

    So far today.....

    Training of clients at two locations, then out to train wife at NTC. While there, did a little ab workout and 45 mins of Tmill. Checking HR...I need to bump this up. Have HR monitor at home and will strap on and use. As soon as I got home, grabbed a kettlebell and headed out to the back yard and did....

    25 KB swings (50lb) and 200 feet prowler push (unloaded, pushing on grass) repeat for 4 rounds.

    Back injury feeling pretty good. Yesterday could not walk upright, slept on floor last night, and dropped some ibuprofen and on my way to recovery today.

    Tonight, plan on another 45 mins at the right THRZ applicable to me!

  2. #17
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    Default 6/17/12 Happy Fathers Day to all that this applies to and Occlusion Training

    Last night before cardio performed the occlusion arm training, which basically entails wrapping a light band around the top of the bodypart that you would like to work, and perform several light pumping sets until you cannot take the fatigue/pain anymore. Did this with arms and used a tricep pressdown and cable curl with 30lbs each and pumped until felt like arms would pop. I have read this stuff (mostly by layne norton phd) about this type of training and thought I would give it a try with arms and see what if any result occurred. Olympic swimmer Dara Torres is also utilizing this type of training to prepare for another run at the 2012 games at 40 plus years of age. My only concern with this type of training is any potential clotting that may occur.

    Today is Fathers day, and a happy one to all. Did an hour walk with my wife this morning, and will do a high rep ab workout and 45 mins cardio at 120bpm thrz on tmill or elliptical. Put batteries in my HR monitor and want to see exactly what HR i am working within.

  3. #18
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    Default 6/18/12 Chest day at NTC

    Daughter has tennis camp this week so most workouts will be done in this commercial facility

    Cable crossovers 40/20 60/10 80/10 100/10 100/8 100/8 * kinda wrenched left shoulder on these getting cables into place to start exercise. Bulled through the workout, but left shoulder was humming. 1 min. between.

    Cybex Vertical chest press 150/7 170/7 190/7 210/7 230/8...dropset 110/15 2min between.

    1. Incline DB flyes 40's/10 45's/10 50's/10
    2. Cybex fly machine 70/10 x 3 1.5 min. between each round

    Smith machine decline press 185/15 225/10 250/5 x 3 2-3 mins between.

    DB flat BP "squeeze" presses (regular bp, but press dumbells together, and keep constant inward pressure throughout presses...nice and controlled.
    40's/15 45'2/12 50's/10 50's/8 45's/12 40's/13

    A little abwork, and 30 mins on tmill at 120 bpm, will do another 30=45 tonight.

  4. #19
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    Default 6/19/12 Back day equals volume,volume,volume

    At NTC
    1. Smith machine shrugs with 2 second hold at top 135/20 225/17 245/14 255/11 265/8
    2. Cybex Incline pull 150/15 170/15 190/13 210/11 230/10 rested long enough to walk from one machine to the other

    1. Chest supported DB rows 60's/12 65's/11 70's/10 75's/10 80's/8
    2. SA rope pulldown and row (stiff arm to pocket, then row to arm pit) 1 to 1 ratio 140 x 8 x 5 sets rest 2 mins between rounds

    1. Bentover 90 degrees smith machine row 95/15 115/13 135/10
    2. Cable pulldowns (wide grip, shoulder grip, supine close grip..change each set) 150 x 10 x 3 rest 1 min between rounds

    1. Smith machine rack pull from top of knee 225/10 275/10 315/10 365/10
    2. DB pullover (nice stretch) 40 x 10 x 4 rest 2 mins between rounds

    CS dual cable row, triple drop sets (100/10 80/10 60/6) (100/8 80/7 60/8) (100/6 80/6 60/7) rest 1 min between

    1. 45 degree hyper and dumbell high row combo 25's x 15 x 15
    2. cybex ab machine 150/20 x 3

  5. #20
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    Default 6/20/12 Calve and Bicep

    At NTC
    Cybex leg press calve presses 280/23 290/18 300/16 310/12 320/8...drop sets...250/19 230/22 210/25 rest about 1 min between
    * Stretch with 10 seconds in bottom position after every set

    Cybex bicep machine 50/15 60/12 70/10 80/8 90/6 rest 1.5 min between

    Seated Bilateral DB curls 30's/15 35's/13 40's/10 45's/9 rest 1.5 between

    Back against wall, straight bar curls with a 5 second eccentric phase...50/10 60/9 70/7 80/4 rest 1.5 between

    Single arm cable preacher curls 30/16 50/9 50/8 50/7 rest 1 min between

    Finally picked out a 40lb ez curl bar and curled for 60 seconds. Do AMRAP for the whole 60 seconds without setting down bar. Got 47 reps.

    Do 45min plus of cardio tonight

  6. #21
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    Default 6/21/12 Shoulders and Tricep

    at NTC

    1. single arm cable lateral raise 20/15 30/15 40/12 50/8
    2. Seated smith machine OHP 95/10 115/10 135/10 155/8
    3. DB upright rows (pull dbs up and out) 25's/15 30's/15 35's/12 40's/10
    All done as a giant set with 2 mins rest between each round

    1. Cable rope front raise 70/10 80/10 90/10
    2. Cybex OHP machine 110/10 120/10 130/10
    3. Cybex rear delt 100/15 110/15 120/12
    All done as a giant set with 2 mins between each round

    DB arnold press (seated) 40's/12 50'/10 60'/8 70's/6 rest 2 min between each

    1. Tricep pressdowns (used straight bar) 120/21 130/18 140/15 150/12
    2. Seated OH DB extension 40/10 45/10 50/10 55/10 Rest 1 min between rounds

    Lying EZ bar tricep extensions and presses off chest ....do the exts and move bar over chest and press till failure for 4 rounds with 1 min. in between....used 70lbs for 10 extensions and between 15 to 20 presses each round.

    1. OH rope extensions with elbows turned out 100/15 90/12 80/10 70/10
    2. bodyweight dips x 28,21,16,13 No rest inbetween....

    Contests. Was looking at a couple in July, but neither are NPC, and I think if doing physique, even though I am drug free, this is the way to go if they offer a masters division (but I would still enter the open too). July stinks as far as schedule, because every weekend I will be on the road with my son and his basketball team. Best contest for me would be the Warrior Classic on August 18th in Colorado. They are offering a Masters mens physique division and this date does not conflict with anything other than the fact that I will have to keep on my diet all summer and when on the road. I think I can do it.

  7. #22
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    Default 6/22/12 Friday night squat-a-thon

    Long day today. Rushed from one thing to another. Did not start workout till 8pm and frankly not very motivated. Decided to keep it simple.

    Barbell box squats to bosu with 2 chains on each side (total of 80lbs extra at top, deload at bottom) 135+/10 225+/10 275+/10 315+/10 365+/5 3-4 mins rest in between
    Back was already f'ed up, and I not sure these helped.

    Dropped the chains and box and did straight set squats with 225/15 x 4 sets with 3 mins between

    Alternating BB lunges 45/15+15 65/15+15 85/15+15

    No cardio today...bdywt 184 /bdyfat 7.5% Need to get alot leaner to get abdomen sharper.

  8. #23
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    Default Catching up! Last few workouts...

    6/23 Hamstrings and bicep/tricep
    Superset of single leg curls and SLD's standing on a 45lb bumper plate for 3 sets of 10 each

    Performed occlusion training for bicep and tricep utilizing bilateral cable pressdowns and curls for 4 sets of 25 each until arms fairly swollen, them more cardio......60 mins

    6/24 abs and even more cardio.....60-90 mins

    6/25 Chest
    Seated Bilateral chest press with fat gripz 100/15 120/12 140/10 160/8..I think this may have been a pr, weird... 2 mins rest between
    CC's 25's/20 35's/20 45's/20 55's/15 65's/11 with 1 min between
    Reverse Band BP with medium green jumpstretch bands, deloaded about 3/4 lockout 225/10 245/10 265/10 285/7..3 min rest
    Incline DB dropsets (60/10 40/12) (60/10 40/10) (60/10 40/11) 2 mins between
    Pushups till failure with 1 chain (20lb) draped over back x 17,17,16

    50 min. tmill @ 6 degrees @ 4.3mph

    6/26 Back Attack....

    PG pulldowns 160/8 180/8 200/8 220/8 244/6....2 mins between

    1. Hise shrugs 200/12 290/12 380/12 470/12
    2. Wide grip chins with 20lb vest x 15,13,10,10 with 2 mins between rounds

    1. one arm cable row 100 x 10
    2. Seated incline overhead pg pulldown 100 x 10 x 3 rounds with 2 mins between

    Seated cable rows 200 x 10,9,8,7,6,5,4,3,2,1, never releasing handle, 10 seconds between sets

    DL's from floor 245/5 265/5 285/5 305/5 325/5

    45 mins tmill

  9. #24
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    Default 6/27/12 Calves and Biceps

    Belt squat calve raise 160 x 31,32,32,25 1 min between
    Powertec Lever calve raise 300 x 15,13,12,10 1 min between
    Bodyweight only single leg calve raise x 11,9,7, then a rep out till failure with both legs....no rest between

    Rope hammer curls (1 sec pause at top) 60x15 70x13 80x12, 90x10...1 min between
    Alt lying cable curl with Fatgripz 60/10 70/9 80/8 90/7.....1.5 min between
    Cable preacher curl 70/15 90/11 90/10 90/8 drop set 50/13.....1.5 min between
    Single arm DB hammer curl 50/10 60/10 1 min between
    Barbell curl (bar only 45lbs) AMRAP in 60 seconds


    tonight.....45-60 min cardio on elliptical....THRZ 120bpm

  10. #25
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    Default 6/28 and 6/29 Shoulders and Tris, Legs

    6/28/12
    Seated OH Rack press from nose level 95/10 115/8 135/6 155/4 174/4 with 2 min between
    Hang Power Clean and Press 95/10 with 2 min between
    Cable rear delt 70/15 x 4 sets with 1 min between
    Single arm lateral raise using a buffalo ez bar (30lbs) x 8 x 3 sets with 1 min between
    Straight bar front raise with cable (waist to overhead) 30/15,15,13 1 min between
    Seated DB overhead press using a parallel grip 50's/12 x 3 with 1.5 min between
    Rope pressdown 100/20 140/15 160/10 1.5 min between
    Seated DB overhead ext (french press) 75 x 12,11,10 with 1.5 min between
    Lockout dips with chains (each chain equals 20lbs) 1/15 2/12 3/8 with 1.5 min between
    Lying tricep extension to chin 50/16 60/15 70/13 with 1.5 min between
    NO CARDIO....did this workout from 830pm to 10pm....gassed.

    6/29/12
    Reverse Band BB squats with med. green bands (totally deload top 1/4 of lift) 135/20 225/15 315/12 365/10 405/5 275/12 with 3 mins between
    1. Chain lunge (chain equal 20lb) 1/10 2/10 x 3 sets
    2. SLD with low cable 120/10 140/10 x 3 sets 2 mins between rounds

    45 min tmill
    Wide stance lever squat (4 plates) x 15 x 3 sets with 2 min between

  11. #26
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    Default 6/30/12 Prowler work

    Prowler push, unloaded on grass x 4 sets of 180 feet with 2 mins rest inbetween

    Ab pulldowns 100/10 110/10 120/10 130/10 with 5 sec eccentric at 1 min rest between

    Occlusion training for bicep and tricep....banded arm below shoulder and alternated cable curls with 40lbs and tricep bench dips for 4 sets, train to failure on each set, go for max pump.

    45 mins elliptical at 120 plus THRZ

  12. #27
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    Default 7/2/12 Chest

    DB BP (wm up...25's/20 50's/10 60's/10) Then 75's x 100 reps....as long as it takes, broken into as many sets as needed, and done on the clock...20,15,14,12,10,12,9,8 Time = 16:30

    Cable Crossover squeeze press (lying on bench, utilizing low pulleys, grab handles and hold a dynadisk in between (squeeze) and press from chest to arms length without dropping dynadisk via relief of tension) 50's/12,10,8,8 Awesome exercise...much better than using dumbells or doing a svend press. rest 1.5 minutes between

    BP with black mini bands (56 total pounds of tension at top) 135+/12 155+/12 175+/8 185+/5 3 mins between


    Standing CC's 50's x 12,10,10,9 with 1 min between

    Incline twisting db presses with a 3 sec. eccentric 50's x 10,10,8,8

    tonight....45 min elliptical at 120+ thrz

  13. #28
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    Default 6/3/12 Back Obliteration on the eve of the fourth!

    Kipping chins bdywt x 25,20,18,12 2 mins between

    1. Chest supported Barbell rows 135/10 155/10 175/10 195/8
    2. Rope Stiff Arm Pulldown 100/15 110/15 120/15 130/15 3 mins rest between

    T Bar rows 145/10 165/10 185.10 205/10 2 mins between

    1. Rack Deadlifts from knee height 245/10 335/8 385/6
    2. Alternating single arm lat pulldowns 120/10 140/8 160/6 2 mins between

    1. Seated wide grip cable rows 160/15 180/13 200/11
    2. 45 degree hypers bodyweight x 20 x 3 sets with 2 mins rest between

    45 mins elliptical

    Two neighborhood parties over the next few days..........I feel my diet resolve breaking down....just thinking about all the sugar based treats...yikes....gotta be strong. That or eat and cardio my ass off over the next few days

    Have a great workout today!

  14. #29
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    Default 7/4/12 Big Bang Bicep and Calves

    Lever Calve Raise 90/50 180/30 230/22 280/15 330/12 330/10 280/12 230/18 180/30 (forced reps) 90/40 1 min rest in between

    Straight bar cable curls using bicep blaster 60/15 70/12 70/10 70/9 rest 1.5 min between

    Seated Bilat DB hammer curls 30's/15 35's/13 40's/12 45's/8 rest 1.5 min between

    Lying alternating cable curls with fat gripz on handles 75 x 8,7,6 rest 1.5 min between

    Buffalo bar curls, back to wall, 3-4 sec eccentric 80/7 70/10 60/12 50/15 rest 1.5 min between

    ab work and 45 min elliptical to follow this afternoon.

    Hope everyone has a safe and relaxing 4th, but tears it up in the weight room. Holidays are no excuse for R and R when it comes to training.....

  15. #30
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    Default 7/5 & 6/12 Last two workouts....

    7/5/12 Shoulders/triceps
    Seated Lever OHP 90/20 160/14 180/8 200/4 2 mins between
    Standing cable laterals with constant tension, no lockout, no rest at bottom 10's x 15,15,15,11 1 min between
    Cable rear delt 80 x 15,12,12,10 1 min between
    1. Seated alternating db presses 40's/20 45's/15 50's/11
    2. upright barbell rows 65/15,12,11 2 minutes between
    Seated CC OHPress 35's/15,13,12 1 minute between

    Seated Tricep pressdowns (v bar) 100/22 120/15 140/12 160/10 rest 1.5 minutes
    Close grip BP lockouts,( about a 4-6 inch lockout, bring bar to rest on pins and press to completion...keep elbow tucked and pressure on triceps) 135/7 185/7 205/7 225/7 2 minutes between
    1. Bench dips (plus 45lb plate) x 20,20,15,12
    2. Seated DB OH ext 50/15,12,11,7 1 minute between

    30 min. elliptical

    7/6/12
    Quads and Hams
    *Pretty f'ing beat up from this week. Holidays mess with schedule. Sweets being offered left and right, turning most down...sneaking a few here and there. Heat here in Nebraska is about 100 each day...beats you down. Normally split up weights and cardio, but have had to do back to back, and as I write this I have to go back down to the dungeon and knock out 45 mins on the treadmill. Enough of my pissing and moaning, here is what I did tonight.

    1. Leg ext 60/20 70/20 80/20 90/18
    2. Lever Box squats 180/20 270/18 360/15 450/10 3 mins between

    1. Alt. BB lunge 95/10+10 x 3 sets
    2. SLD with low cable 150/10 x 3 sets

    Wide stance lever squats (6 plates) x 15 x 3 sets

    Now back down to get on the treadmill....wonder whats on tv tonight?

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