When will I be able to buy the Superhighway To Great Guns Workout e- book and supplement protocol?
Tuesday-10-4-11- ME Upper
Long Leverage Tri Opener
Int. Rot. Stretch
Scapula Mob Stretch
Short Leverage Tri Opener
GREATEST SHOULDER MOB EVER
Various Circles and Swings
Hammer Circlesx12 each arm
1 Arm Swings to a low Tire-8lbsx3x3
Expl. Pull Ups-Light Bandx3x3
Fat Bar Chain Bench-Medium Grip-120lbs of chain- Worked up to a shitty 350 for 3 reps
Inc. JM Presses- 205x6
1 Arm DB Rows- Up to 180lbsx20 each arm
Face Pulls/Tri Ext.- Green Bandx3x20
More Stretching/recovery work later… I weighed 295lbs this morning and I am in the best shape of my life.
[quote]GhostOD wrote:
When will I be able to buy the Superhighway To Great Guns Workout e- book and supplement protocol? [/quote]
As soon as my Guns get swole enough for a cover photo shoot… and as soon as my “supplements” include 500mg of test a week. HA!
The outline is actually really really simple:
Pick 2 exercises that either both work biceps or triceps. For the first exercise, load up a weight you can BARELY get 40-50 reps with in one set. For the second exercise, do 5 sets of 10 with a 10 second rest between each set. I would strongly suggest waiting 20-30mins before you try to drive a car or feed yourself.
[quote]Adam-F wrote:
haha
love the description, great work as always.[/quote]
Thanks buddy. That shit was ROUGH!
My bench from today:
Tuesday-10-4-11- PM
Hammy Curls-Light Bandx150
Back Ext. on 45 degree hyperx100 in about 4 sets
SE Sit-ups-30lbs med ballx5x10
SUPER HIGHWAY TO GREAT GUNZZZZZZZ
BB Curls-95x20… I am supposed to do 40-50 but I was already pretty beat from the rows earlier and something that sounded like an egg falling on a concrete floor popped in my right bicep on number 21.
Seated Weird Plate Curls Thingys- 45lbsx5x10/10s rest
That looks awful. Gonna try it manana. Think I’m also gonna steal your super gunz idea next workout. Strong benching broham.
Nice bench!!
I will also be waiting for the SUPER HIGHWAY TO GREAT GUNZZZZZZ ebook.
Wednesday- Stuff- 10-5-11
Bench the bar 150 times
Tri Opener
Capsule Stretching
100 Tricep Extentions with m.mini
1 Arm Sledgehammer Tabata-8lbs switched hands each round
Ext. Rotations- W’sx25, T’sx20, Y’sx20, I’sx20, W’sx15
Int. Rotations- L’sx50, In’sx50
Thursday-10-6-11-ME Lower
Squat Opener/Capsule Stretch
Ham Floss/More Capsule Stuff
Thoracic ART on the Rumble Roller
High Hammy Lax Ball Death
Ext Rot Stretch
Plyos- Kneeling Broad Jump to Box Jump- about a 2-2 1/2 foot broad jump to:
18inch box x 3
24 x 3
36 (holy shit) x 3
SSB Wide Stance Low Box Squats- Up to 550lbsx3 reps. Had a little bit more in the tank but my entire posterior chain blew it’s brains out on the third rep.
Def. Deads- Up to a pretty easy 550x6. Heaviest I’ve ever gone on this. No hammy pain.
Prowler- +180lbs- 120 foot trips x 10 trips= 1200 total feet in a little over 12 mins.
I am going to go kill myself now.
Sqwatz, brah…
assignment to do
found this log
assignment is forgotten about
great lifting
Got to say I am loving the new training style, lots of conditioning and huge numbers with ample amounts of mobility/balance stuff in.
I’ve been pinching lots of stuff of you and feeling great, although I do want to kill myself very often in my training.
[quote]jacob-1310 wrote:
assignment to do
found this log
assignment is forgotten about
great lifting [/quote]
Ha! Thank buddy. If you were supposed to do anything Exercise Science related, you will probably learn more from the shit I have on here anyway.
[quote]MAsteve wrote:
Got to say I am loving the new training style, lots of conditioning and huge numbers with ample amounts of mobility/balance stuff in.
I’ve been pinching lots of stuff of you and feeling great, although I do want to kill myself very often in my training. [/quote]
Yea man. It is working out really well so far. Funny how simple my set-up is and how much stronger I am getting.
Thats good you get the urge to kill yourself while training. That means you are doing it right.
Friday-10-7-11-DE Upper
Scap Trac.
Tri Opener
Hammer Swingsxa lot
Best Shoulder Mob Ever
Reactive Push-ups x 6 x 3
Fat Bar Bench-165x10x3
Superset w/
Green Band Tri-Push Downs-10x12
Log Cleans and Strict Press-97x6, 147x6, 167x6, 187x6
Log Rows-97x4x20
Ext. Rot Thingy-Minix3x10
Light and easy day. Back is all lit up from the SSB and deadlifts yesterday so I wanted to take it easy today. Plus, I am going to do some event training with Andy Deck tomorrow.
SUPER high volume week next week then deloading the following week. Other than my back feeling like it was on fire and someone tried to put it out with a pick axe, I am feeling strong as shit right now.
[quote]StormTheBeach wrote:
[quote]MAsteve wrote:
Got to say I am loving the new training style, lots of conditioning and huge numbers with ample amounts of mobility/balance stuff in.
I’ve been pinching lots of stuff of you and feeling great, although I do want to kill myself very often in my training. [/quote]
Yea man. It is working out really well so far. Funny how simple my set-up is and how much stronger I am getting.
Thats good you get the urge to kill yourself while training. That means you are doing it right.[/quote]
Yeah, haven’t even attempted BB rolling yet though!
At first I was kind of intimidated but when you break it down your training is very simple.
Just to check i’m thinking right
Mobility/health stuff
Big lift
2nd lift
Accesory
Conditioning
Contemplation of suicide.
Keep up the good work, events day should be fun, you going to try out a strongman comp?
[quote]StormTheBeach wrote:
Friday-10-7-11-DE Upper
Scap Trac.
Tri Opener
Hammer Swingsxa lot
Best Shoulder Mob Ever
Reactive Push-ups x 6 x 3
Fat Bar Bench-165x10x3
Superset w/
Green Band Tri-Push Downs-10x12
Log Cleans and Strict Press-97x6, 147x6, 167x6, 187x6
Log Rows-97x4x20
Ext. Rot Thingy-Minix3x10
Light and easy day. Back is all lit up from the SSB and deadlifts yesterday so I wanted to take it easy today. Plus, I am going to do some event training with Andy Deck tomorrow.
SUPER high volume week next week then deloading the following week. Other than my back feeling like it was on fire and someone tried to put it out with a pick axe, I am feeling strong as shit right now.[/quote]
Training with Andy Deck, nice dude should be a blast!!!
[quote]StormTheBeach wrote:
[quote]jacob-1310 wrote:
assignment to do
found this log
assignment is forgotten about
great lifting [/quote]
Ha! Thank buddy. If you were supposed to do anything Exercise Science related, you will probably learn more from the shit I have on here anyway.[/quote]
I completely agree. You should do lecturing for exercise science. If the power point slides were as entertaining as your blog no one would skip class.
Saturday- 10-8-11- Event Training
This was an awesome day.
Chain Yoke- Worked up to 550 for 80 feet. For those not familiar with this, it is a yoke with the weights free hanging from chains. So as soon as you pick it up and start moving with it, you are immediately in a world of shit.
Sandbag- 200lbs (I think, could have been more) for 240 feet, 3 non stop 80 foot trips
Stones-to about 50 inches- 200x3, 230x3, to about 56 inches 280x2, 300x0… my forearms were hemoragging and I was gushing blood like a broken fire hydrant So I decided to call it a day.
Sunday-10-9-11-DE Lower
BB Ham Roll
Ham Floss
Couple stretches and jumps
14inch Cambered Bar squats to a low box- 315x10x2, 335x15x2 in 20mins and 15s. PR on time for 25 sets and I didnt even use a belt today
Speed Pulls from a deficit- 315+quaded minisx10x1. All were very fast.
Backwards Sled Drags- 180x2x60 feet, 270x2x60 feet, 360x2x60 feet
Done… thank God. Maxing out on food for the rest of the day.