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  1. #91
    RX MEMBER Bugeater's Avatar
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    Steel Log OHP x 10,8,6,4 rest 2-3 min between

    1. Chain laterals x 3 x 10
    2. Face pulls x 3 x 15
    3. CS DB flies x 3 x 20
    x 4 rounds Rest 1.5 mins. between

    BN Jerks x 3 x 5 sets Rest 3 min. between

    1. Plate raises x 3 x 15
    2. Single cable laterals x 3 x 8 per arm
    Rest 1 min. between

    DSC02432.jpg

  2. #92
    RX MEMBER Bugeater's Avatar
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    Cardio Day

    60 mins elliptical...broken down into two 30 min segments.

    Abwork-

    1. Cable Wood Chop x 10
    2. Tornado ball x 20
    3. Plank x 60 seconds
    4 rounds with no rest between

    DSC02529.jpg

  3. #93
    RX MEMBER Bugeater's Avatar
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    Experiencing some inflammation in shoulder and tricep so easing up a little on the gun work.
    Easy on the extension type movements for awhile.

    1. Rope pressdowns with elbows out 5 sets of 20 reps
    2. DB bilat hammer curls 5 sets of 20-8 reps
    Rest 1.5 min between

    1. Close grip floor press 4 heavy sets of 12-8 reps
    2. Cable curls with a bicep blaster 4 sets of 20-12 reps
    2 mins between with 2 final down sets for max reps of 30 plus

    IMG_1894.jpg

  4. #94
    RX MEMBER Bugeater's Avatar
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    Run on Tmill for 40 mins @ 6mph with a 5 min cooldown while watching the Walking Dead Mid Season Finale.....great Sunday evening.

  5. #95
    RX MEMBER Bugeater's Avatar
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    Dynamic Day Lower Body

    Warm up circuit of:
    Leg ext x 20
    Hamtractor x 20
    Bodyweight Squats on Vibra plate x 20
    x 3 rounds with little or no rest

    Speed Squats x 9 sets of 2 with a set of 24" box jumps for 5 after each set. 1 min rest between.

    Step ups to 18" step with barbell in clean rack position x 5 reps each leg and 5 Hang squat cleans....add 10-20lbs each set and rest 2 min. between for 3 sets.

    Final circuit consisting of:
    Seated calve raise
    Ab machine
    Rotary torso
    Vertical leg raise
    45 degree hyper
    each set for max reps and done for 3 rounds with little or no rest inbetween.

    AV9G5116_SJCUSDROBL.jpg

  6. #96
    RX MEMBER Bugeater's Avatar
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    Last night before bed just for fun.....Squats 135 x 20 , then 225 x 30. Intentions were to hit a set of 50, but pussed out at 30.

    Today..

    15 min elliptical
    20 tornado ball
    12 reps ab bench
    x 4 rounds

    IMG_1922.jpg

  7. #97
    RX MEMBER Bugeater's Avatar
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    Dynamic BP
    One 20lb chain on each side of bar, 3 x 3 x 3 rounds, increasing load each round and rotating a different grip with each set..example, shoulder width, close and wide grip. One min. between.

    Incline Rack BP 5 x 5 with 2 min. between

    CC's x 3 sets of max reps (12-15)

    DB floor press (elbows out) with a 3-5 sec eccentric on each rep for 3 max sets (8-15)

    Later....
    A tabata type workout consisting of jumprope and stretch pushups for several rounds.

    DSC02419.jpg

  8. #98
    RX MEMBER Bugeater's Avatar
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    Tmill 60 mins, broken down into 4 x 15 with jump rope and abwork between. Probably Plank for 60 followed by tornado balls for 20 seconds.

    DSC03555.jpg
    Yikes! Old picture training for an Olympic Lifting meet. Chubby cheeks, Goat, and No Hair.
    Last edited by Bugeater; 12-06-2012 at 12:59 PM.

  9. #99
    RX MEMBER Bugeater's Avatar
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    Yesterday...

    1. Powercleans from floor x 10,8,6,4, then one down set of max reps
    2. SA rope pulldowns x 10 increasing wt each set with one down set of max reps
    Rest 2 mins between

    1. Rack DL from knee height x 10
    2. PG pulldown x 10
    3 rounds
    Rest 2 mins. between

    1. Conventional DL 225 x 7,6,5,4,3,2,1
    2. Wide grip chins x bodyweight x 1,2,3,4,5,6,7
    with as little rest as possible

    Seated cable rows x 30,20,10 rest 1 min between

    Today...jump rope skill work and 60 mins elliptical and hanging leg raises

    IMG_1886.jpg

  10. #100
    RX MEMBER Bugeater's Avatar
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    For anybody who looked in on this journal....I say THANK YOU. Hopefully you picked up an idea or two. I am currently revamping my training to include more crossfit type skill movements, including reintroducing OLing back into my workouts. Thinking about entering the Crossfit Open, beginning in March-April in the 50-55 category. Still considering going to Nationals, but would really like to see a 50+ or 45+ division, but honestly, after my hernia surgery, my abs look great, and I could easily compete in the 40 division and or lower....35+, etc.. From a marketing aspect, being a NPC MP two time winner (two divisions and one overall) and doing it in two national qualifiers, and giving that up to go to the games, would be a bigger media deal than winning the Nationals in MP in any masters division. Still considering.

  11. #101
    OLYMPIAN Joshua H's Avatar
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    CrossFit open would be huge! That takes some brass and skill to compete let alone be successful in that event. I watched the womens division a few weeks ago and (despite wanting to get phone numbers) I was super impressed with the physiques and athletic talent these girls were showing!

    If you take that leap bro I give you props as that is one hell of an event to train for and compete it for sure! Fun as all hell I imagine to!

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