foam roll, stretch
ab wheel bwt x 15, 25 x 15, 45 x 12
Tbar row 3 plates x 10, 4pl x 10, 5pl x 10, 6pl x 10, 7pl x 10, 7pl + 25 x 5
shrugs 315 x 15, 405 x 15, 495 x 15, 585 x 15, 675 x 5
bent lateral 55s x 12, 65s x 12, 75s x 8
ez curl 115 x 15, 145 x 6
hammer curl 80s x 10, 95s x 5
[quote]hel320 wrote:
Retired from military = quit running. Both for exercise and to save my ass. Take up swimming, better all the way round. [/quote]
Me too. Only time I run now is when I am chasing someone… and it makes me angry.
Nice training Pete.
I have not done any real serious raw benching in too long. Right now I kinda suck at it:
Bench 50 x 20, 140 x 15, 230 x 5, 280 x 5, 320 x 5, 350 x 5, 360 x 4, failed completely on the 5th. That sucks. I was almost mored exhausted than week, if that makes any sense.
4 board : 410 x 3, 460 x 3
full range 320 x 8. Did better close grip this week, lol.
pec deck 3 x 12
front raise 3 x 10
band push down 4 x 20
Then went and broke myself in on the prowler.
10 trips w/90 lbs for 40 yards each. First four seemed easy, that changed w/number 5.
holding off on direct calve work until I figure out my sled and prowler schedule, wisely. today’s session seemed mild at the outset, by the end my lungs were working, and now can feel the calves knotting up. good shit.
A friend, or a friend from the past, who followed a little different path, died yesterday. Will try and go the funeral. I myself haven’t spent my whole life as a boyscout, but he never got past that shit we might be able to get away with in our twenties, early thirties. But he was always himself.
My 20 year old called me up tonight. Said he decided he had to finally leave his mother’s house today. Will be staying with friends until he gets his own place. Saw this shit coming. Of course I offered him a bed here, and he was excited to hear that. Oh shit… Good kid, I love him to death, but his mother pampered him to hell for years… I’ll have to make him push the prowler to earn his keep, lol.
Life is a strange and beautiful thing.
You’re raw ‘sucky’ bench is still pretty damned good!
Sorry to hear about your friend, that’s always a kind of weird feeling having someone you distantly know from the past pass away, especially when they’re your age.
Sorry to hear about your friend. I have lost a few like that myself. Break the son in on the prowler.
My condolences regarding your old friend.
Sucky bench… feh… bite me.
Bet your son will love the prowler.
fucking damn near 50 degrees today, loving. Just took the dogs for a 2 mile spin. Might do more cardio later, kid wants to meet me at the gym, he is trying to drop his first fat gain. Will see how late he calls.
Going to grill some Argentinian style flank steaks later. Complete with pablano peppers and homemade chimichurri sauce.
ended up with 30 minutes on home elliptical, kid came over later. wouldn’t mind if he moved in, right now he has something set up with a friend. shit, since I am getting all this bonding time with the 3 year old, might as well throw the 20 year old in for the group hug.
really not interested in ellitpical/treadmill stuff right now. will fight to keep it in, but will also be taking longer walks with the two beasts. feel like that is so much more productive and invigorating. probably should do both, hah.
It was 50 over here this weekend as well. Time to get that first burn of the season on my head. Hard to be interested with indoor cardio when its so nice out. Great training. -Slim (aka Steve)
Steve, since you are slimmer, and still strong, and stronger = ugly, (as previously scientifically determined in this forum) your new moniker is Slim Ugly.
Anyway, onto training:
Squat, with mastadon squat bar: 155 x 10, 245 x 5, 335 x 5, 425 x 5, 475 x 5, 515 x 3. This was supposed to be 5, but I forgot to tell anyone, and the mono arms came down at three. So after that I did 545 x 3. This was next weeks objective.
RDLs 225 x 5, 315 x 5, 405 x 5, 495 x 4. Fucking too crapped out (I thought) at that point.
GHR 3 x some
hanging leg raise 3 x some
Then, Prowler Time.
90lbs x 10 x 40 yards. There was a light drizzle, just enough to make this feel 50000000 times harder than Saturday.
Forgot my PWO shake sitting on the counter at home. Which is probably good. After the 1/2 drive home I got out of my truck, went to take the trash to the curb, and puked dry 1/2 way down my driveway.
Good times.
Definitely a highlight in my Monday night training sessions in the last few months. Squat is coming back together very fast. Will be getting into gear again soon.
felt like ass this morning, but kid wanted to go to the gym, and so we went.
pulldowns 175 x 15, 230 x 15, 255 x 12,300 x 8
reverse grip pulldowns 3 x 10 w/240
Seated dumbell curls 45s x 10, 65s x 8
concentration curl 30 x 15, 20
db shrugs 2 x 30 w/100s
face pulls 3 x 10
cable abs 3 x 10
bike 20 minutes
30 minutes elliptical this a.m. DE benching later.
Decline ab 3 x 20
de bench 8 x 3 w/225 + dbl minis --felt real slow and heavy first couple of sets, but improved
medium grip incline 135 x 10, 225 x 10, 275 x 8. won’t be doing these again anytime soon, felt harsh on the shoulder
db bench 100s x 15, 125s x 12
power pushdowns w/mini behind back 4 x 10-15, up to 150 + mini for 12
crossovers 3 x 15
latterals 3 x 12
ropedown 3 x 15
Nothing too exciting, still trying to pick what are the best assessory exercised for me right now.
1.5 mile walk this evening. Weight is clocking back down at a decent pace.
Went to my old friends service last night. Really glad I did. At first I told myself it was as support to other friends, but shit, he and I had some great times when we were younger.
When I was 17 one Friday night we were headed to an older girlfriend’s apartment to drink beer. It was 4 blocks or so from the corner in the heart of Uptown Minneapolis where we all hung out. Walking past a bar some older dudes, hockey players form the U, instigated some shit with us. Or maybe it was the other way around. Well, there was maybe three of us together, more of them, and we did what was necessary. Unfortunately for them around the corner were 50 of our closest friends… So they ran from us, after taking a beating, to get another. Poor fuckers.
Proceeded to my GFs apartment, drank beer, got laid, and decided I needed to head back to catch the bus home. Walking down the street with the deceased and another guy, this girl runs up to us crying ‘where is my boyfriend?’ we shrugged, but right then at least 5 squads appeared out of nowhere. Me and my two friends booked down an embankment towards the railroad tracks. Halfway down my left knee dislocated. I hid under some bushes until the lights weren’t flashing by me, and then military crawled to my friend, the deceased’s, truck. He had waited 20 minutes for me. I crawled in and we were off…
At the funeral my closest friend, who my family helped raise and I call a brother, stood up and said “well, he taught me a lot of things… not all of them good, but all of them pretty much kept me alive at one point or another”
He spent many of his last years getting to know Jah, and nature. A lot of people will miss him. God bless.
DE squat day.
Box squat, 335 + 100lb chains 10 x 2
Breaking in a new pair of Inzer powerpants. My definition of ‘loose and easy to get on’ and Inzer’s are radically different, lol. Still, saved the hips and forced me to squat like when I am in my real briefs.
Hack squat 360 x 10, 450 x 10, 540 x 8, x 6
leg raise 3 x 15
seated leg curl 3 x 15
‘cranked’ back extension 3 x 15
sled sprints 10 x 40 yrd, fist 4 with 90 lbs, 6 w/125. On astro turf indoors. Nowhere near as hard as the prowler the other night, but still jacked my heart rate up nicely.
Last couple of weeks my nutrition has been very clean and lean. Today however I had an itch that needed scratchin’…
skipped the shake, had instead:
Italian beef with hot and sweet peppers
Chicago dog with all the fixins’
large fries
several cold fountain coca colas.
Ready for a nap now.
[quote]PeteS wrote:
Last couple of weeks my nutrition has been very clean and lean. Today however I had an itch that needed scratchin’…
skipped the shake, had instead:
Italian beef with hot and sweet peppers
Chicago dog with all the fixins’
large fries
several cold fountain coca colas.
Ready for a nap now.
[/quote]
Now thats a post workout meal!!!
that meal still is sitting in my gut
this a.m. 30 elliptical
[quote]PeteS wrote:
Last couple of weeks my nutrition has been very clean and lean. Today however I had an itch that needed scratchin’…
skipped the shake, had instead:
Italian beef with hot and sweet peppers
Chicago dog with all the fixins’
large fries
several cold fountain coca colas.
Ready for a nap now.
[/quote]
Everything a growing boy (2 or 3 boys) needs in that meal. Now that I’ve read all you training numbers I feel like a pussy. Thanks. Have a nice day.