Yea add a 45 pound plate and walk on conconcrete takeing explosive yet controlled steps, and do not run, Hell since you are just begineing add just a 25 and when you can walk with it for 10 minutes add a 45, take it easy trust me it will work for you if you take it easy…Good Luck Big Martin
Thanks guy. Yeah, i read the articles, but I get this stupid angst sometimes. I just wanted to slap on the weights and go for broke. I learned my lesson. For now on, I will use less wieght and longer trips. Thanks again. Oh yeah, I dont run with the sled.
In faith,
Shane
10-3-03
DE
Speed Bench
2x10w/45
12x2w/145
Barbell Row
1x10w/45
1x10w/135
1x3w/225
1x3w/255
1x2w/275
1x5w/225
Weighted Sit ups
1x20 w/45 on chest
1x14 w/45 on chest
1x10 w/45 on chest
I am feeling that sled workout today. My core is very weak today. Speed and form seemed on with the bench. Barbell rows were flowing until my grip failed with 275. Another weak point that I need to work on. Sit ups were actually hard because of my core being so sore. I am probably going to bring out the sled later in tonight to get a little extra GPP.
In faith,
Shane
In faith,
shane
Shane,
Just make sure you doing those good mornings correctly, because for the longest time I thought I was doing them legit, until I saw them on video. Once I got up in weight, I would decend more with my knees, rather than kicking my ass back.
10-4-03
GPP
Sled Dragging
45 pounds of added weight. 15 minutes pulled the conventional way attached to my belt. There are some awesome videos at www.growordie.com if you need to check out form or if you need some inspiration. Thanks Jared for reccomending it.
In faith,
Shane
10-5-03
DE Lower Body
Bench squats:
225x3x10
Rack Pulls:
320x5x3
Sit ups w/ 45 plate on chest
15x2
The weights just flew up. My form is improving every week. I was going to do dimel deads, but my lower back felt so weak that I thought it best just to skip it. Some notes: My lower back is WEAK. After my workouts, I can barely stand up straight. It is not because it hurts, it is just that my core is weak. My grip is a definite weak point. I will add some grip and ab work with my GPP. My callus tore while doing the deadlifts. It wasnt bloody or anything, but it sure hurt like hell.
In faith,
Shane
ME Upper body
1x10w/45
1x5w/95
1x3w/135
1x3w/165
1x3w/185
1x3w/205
1x3w/225
1x1w/255
1x1w/275
1x1w/295
1xmissw/315
Fat Man pull ups
3x12
One armed tricep extension
35x12x2
ME Lower body
Concentric Only good mornings
45x10
95x3
135x3
165x3
185x3
205x3
225x3
255x1
275x1
295x1
315xmiss
Zercher squats
135x5
225x5x2
Speed pulls
225x5x2
Weighted sit ups
45 on chestx15x2
I have been up and down california this week. I visited friends in Pasadena earlier in the week, and I am came back yesterday. Now, I am going to San Jose for Promise Keepers. I am trying to fit my workouts inbetween traveling. I have been doing a lot of hill walking for GPP, but my diet is absolute crap. Pizza, beer, and fast food mostly. I will clean it up when I get back. I will try to do my DE days while I am gone, but, if I cant, I am going to combine the workouts on Sunday when I get back.
10-14-03
ME Chest
Pin press(pins set at chest level)
45x5
95x5
135x3
165x3
185x3
205x3
225x3
255x3
275x1
295x1
315xmiss
315xmiss
Barbell Row
135x10
225x5
255x3
265x3
225x10
Rope pushdowns
80x6
90x6
100x6
Sit ups(w/45 on chest)
45x15x2
I debated whether or not training would be a good idea or not. I feel like crap; I am dizzy and just plain exhausted. I traveled up and down California this week, and now I am coming down with something. But, I could not miss another day of training. Not too bad considering. By the way, one of my destinations last week was Promise Keepers in San Jose. Did anyone attend? It truly was a blessing.
In faith,
Shane
10-15-03
Bench Squats
45x10x2
135x5
185x3
225x3
275x3
315x2
345x2
365x2
385x2
Rack pulls
135x5
225x5
315x5x3
Side Bends
80x10
90x15
Weighted sit ups
45x15x2
Well, I am happy. 385 is more than I have ever squated before. I swear that I was good for more, but I get damned scared before the real heavy sets, and my gym was a freakin ghost town. I thank God for my progress.
In faith,
Shane
10-17
DE BENCH
45x10x2
95x10
135x5
185x3x8
Clean grip high pulls
45x5
95x5
135x5x3
JM press
45x10
95x5
115x5x3
Weighted Sit ups
45x15x2
Nice workout. The bench really moved today. I upped the weight on the bench and dropped two sets. My first time doing the high pulls, and I really suck at those explosive clean type movements. A good workout: the Lord has been blessing me with this progress in form and weight.
In faith,
Shane
10-20-2003
ME BENCH
PIN PRESS set at chest:
45x10x2
95x5
135x5
165x3
185x3
205x3
225x3
255x3
275x1
285x1
315x1
Rack Pulls
135x5
225x5
315x5
405x2
Tricep Extensions
50x10
100x6x2
It is about damn time. Crap, I have been waiting to hit 315 on the bench all this month. It sure did not go easy, but that is ok. I increased the weight on rack pulls, but my grip is so weak that I could not grip the bar correctly, and I tore of two more calluses. I may just start using straps and increase grip work. God Bless.
In faith,
Shane
10-22
Me Lower body
BOX SQUATS
45x10
135x5
185x5
205x5
225x5
255x5
275x5
285x3
345x3
365x2
405x2
425x1
Good Mornings
45x5x2
135x5
185x5
275x5
Rack Pulls
95x5
135x5
225x5
315x5
365x3
Weighted sit ups
45x15x2
If I was happy last week, then I am estatic this week. 425 is by far the most I have ever lifted on the squat or any other lift for that matter. I had a partner today. I was just showing him how to do the lifts. I also played a game of basketball, got spanked, and then went home and ate. As a side note, my cardio sucks. God Bless.
In faith,
Shane
Shane you are really improving and working hard I am haveing a good time following your log, keep up the hard work, and I dont know if you posted this but how old are you and do you plan to ever compete…big martin
10-24
DE Upper body
Bench Press
45x10x2
95x10
135x5
185x3x8
Rack Pulls
135x5
225x5
315x3
365x3
Clean grip high pulls
135x5
Face pulls with straight bar
(on lat pulldown station)
50x10
100x10x2
130x6
Floor Press
(almost full range of motion)
135x8
225x8x2
Push downs(straight bar)
100x8x2
Okay, I feel like crap. My body needs a rest because I just feel tired and horrible. Everything went well today. I am pretty happy with the effort that I put forth. Now, food, shower, bed. Oh, for some reason my last three fingers on each hand are going numb off and on throughout the day. I am wondering if I tweaked something in my back, but it is not too big of a deal, so I am not going to stress too much. God Bless.
In faith,
Shane
10-27
ME Upper body
Carpet Press
45x10x2
95x5
135x5
165x5
185x5
205x3
225x3
255x3
275x1
295x1
315x1
345xmiss
335x1
Incline dumbell press
100x6
Barbell Row
135x10
225x8
275x3
Behind the neck tricep extensions
100x5
Rope crunches
100x10
Extra
Speed squats
225x2x8
Jog laps in the pool
30 minutes
I missed my workout on sunday due to the gym being closed, so I did my squats today, but it sure did kick my butt. I guess it wasnt a carpet press; I rolled up two towels and pressed it off of them. My whole body hurts like hell. Running in the pool feels a lot like dragging the sled. I might start doing it more often. God Bless
In faith,
Shane
10-29
ME lower body
Good Morning(set off pins)
45x10x2
95x5
135x5
165x3
185x3
205x3
225x3
255x3
275x1
295x1
315x1(PR)
335x1(PR)
Rack Pulls
135x5
225x5
275x2
315x2
365x2
405x2 Grip slipped on the first rep about 3/4’s the way through
Pull thoughs
70x15x3
Side Bends
100x15x3
Weighted sit ups
45x15x2
Hit two PR’s in the good mornings, and I tied my previous PR on the rack pulls. I can barely type this right now because my grip is so fryed. It was a good workout God Bless.
In faith,
Shane
10-31
DE Upper Body
Bench Press:
45x10x2
95x10
135x5
165x3x10
Face Pulls
40x10
80x10
100x10x2
Floor Press:
(Almost Full range of motion)
135x6
185x6
225x6
255x6
275x5
Cuban Press
20x10x3
Barbell Row
135x10x2
195x10x3
standing plate raises
45x10x2
Notes:
During my last workout my grip locked onto the bar, and I had to pry it off. I stretched it out, and continued my workout. Now, my hands and forearms are flippin useless. Well, hopefully my grip will improve. I think that I may be coming down with something, but that did not mean that I did not have a good workout. It started out slow, but I ended it strong. Oh yeah, my diet still sucks. I may hit the weights hard, but when it comes down to restricting what I eat, I am an absolute pussy!!! I will find something that works for me sooner or later. God Bless.
In faith,
Shane
11-08
I have been sick for the last week. I was not able to workout. I felt good enough to work and sleep, and that is about it. I am back on track, and I dont seem to have lost any strength though.
DE Bench
Dynamic bench(three grips)
165x3x10
Face pulls
100x10x2
Barbell Row
135x10
195x10
225x5
255x5
275x5
225x10
Floor Press
135x5
195x5
225x5
275x5x2
315x1
Side Bends
100x15x3
Cuban Press(15lbs)/plate raises(45lbs)/bentover laterals(25lbs)
3x10 with no rest
11-9-03
DE Squat and Dead
45x10
135x5
195x5
225x5
275x3x8
Pull Throughs
70x15x3
Speed Dead
135x5
225x3
275x3
315x1x8
I had to shut it off there; the gym closed. Bastards. I was at a BBQ. I had a couple of beers. I just started to feel good. Got a little eat on, and, crap, I had to get to the gym to do a speed workout. If you saw the food that I left, you would have shot me. Beer, Seafood, steak…mmmm-mmmm…what in the world am I doing here typing. God Bless.
In faith,
Shane
11-10 ME BENCH
Carpet press
45x10x2
135x5
165x5
185x3
225x3
255x3
275x1
295x1
315x1
335x1
365xmiss(just barely missed)
Barbell row
135x10
185x5
225x5
255x5
275x5
305x3
High pulls
135x5x2
JM press
135x8
185x8
225x6
a1. cuban press
a2. bent over laterals
a3. plate raises
two times without rest
One armed press
45x6
Notes:
Good solid training today. The carpet press felt good today. 335 just flew off of my chest, so, what the hell, I gave 365 a ride and I just barely missed. Rows felt very strong as well. On another side note: I am getting big! I already wear a 2XL, and I am stretching them all out with my chest and shoulders. I am staying at around the same weight though. God bless.
In faith,
Shane