27 February 2009:
28 February 2009:
01 March 2009:
02 March 2009:
03 March 2009:
04 March 2009:
05 March 2009:
06 March 2009:
http://asp.elitefts.com/qa/training-logs.asp?qid=90986&tid=
-and-
http://asp.elitefts.com/qa/training-logs.asp?qid=90955&tid= (some cool stuff here!)
07 March 2009:
http://asp.elitefts.com/qa/training-logs.asp?qid=91045&tid=
-and-
http://asp.elitefts.com/qa/training-logs.asp?qid=90955&tid= (added a 2nd graph)
08 March 2009:
09 March 2009:
10 March 2009:
11 March 2009:
12 March 2009:
13 March 2009:
16 March 2009:
http://asp.elitefts.com/qa/training-logs.asp?qid=91658&tid=138
17 March 2009:
http://asp.elitefts.com/qa/training-logs.asp?qid=91760&tid=138
I am no longer sponsored by Elite Fitness Systems. I will issue a short statement in a day or so, but it will only explain where I am now sponsored and where you can find me. I enjoyed my time at Elite, but we are both moving on.
*Walking the dogs: 60 minutes X 2 sets (morning and evening).
- L-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Obliques x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 5 circuits. I will decrease it to 4 on Sunday since I am judging at the R.A.W. United Beau Moore Classic on Saturday.
I am also being interviewed by a film crew that is doing a documentary on the Raw Unity Meet. I will keep everyone posted on this as well, but we are very excited about it!
*Out in the sun with the dogs x 20 minutes
*Meditation/Visualization x 15 minutes
(roughly)
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
#27 20 March 2009 (Fri A.M.)
*30 minutes out: Acetyl-L-Carnitine
20 minute general warm up:
Running
Walking-bouncing steps on toes (high knees)
Walking on the heels
Duck Walks
Lunge Walking
Twisting Torso Right and Left
Circular Movements of Arms and Torso
Jumping Exercises
Skipping Rope or jumping in place
Ballistic imitations of the upcoming lifts
- Squat: 55% x 5; 65% x 4; 70% x 3 x 2; 80% x 3 x 6 (33)
- Bench: 55% x 5; 65% x 5; 70% x 5 x 5 (35)
- Pectoral muscles: 10 x 5
- Triceps: 10 x 5
- 6 second pause squats: 1 x 4 (4)
Totals for week #12 Fundamental Lifts (F.L.) = 208
Training time: 2 hours 36 minutes
G.P.P./Developmental S.P.P./Restoration
I was judging at a R.A.W. United meet all day yesterday, so that is why I am doing this work on Sunday instead of Saturday.
*Walking the dogs: 60 minutes X 2 sets(morning and evening).
- l-tyrosine 30 minutes before G.P.P.
*Elliptical x 20 minutes at a heart rate of 130-140
Developmental S.P.P. Circuit:
*Standing Abdominals x 10
*Obliques x 10
*Pull ups x 5
*Shoulder Presses x 10
*Biceps x 10
*Triceps x 10
*Delt Raises x 10
*Rear Delt Raises x 10
*Scapula Retraction x 10
*External Rotation x 10
*Forearms (palms up and down) x 10
*Calves x 10
I went from one exercise to the next and to the next until the circuit was complete and then I started over again for a total of 4 circuits. I will decrease it week by week now that I am in the competition cycle. When I am 10 days out I will cease all G.P.P. and developmental S.P.P. work besides walking the dogs.
*Out in the sun with the dogs x 20 minutes.
*Meditation/Visualization x 15 minutes
(roughly)
*Contrast shower x 10 minutes
*Subliminal meditation CD while going to bed
Eric Talmant! The dude who popularize Sheiko training? Wow. T-Nation is lucky to have you here. You’re awesome.