finally loaded
Welcome back Rocky.
Wow 3 knock downs inside a minute. That had more action than 12 rounds of a professional bout.
That’s what I call value for money.
Congratulations.
RESPECT!
That was cool.
the fights all went well cops won 10 fire fighters won 5. Some trained for the fight some did not you could tell who was who. My guy did not train, I did I had planned on taking it fairly easy and just use my jab until the third round until he knocked me down. and then well…
Well after months of boxing training and conditioning I am back at the iron game. Conditioning is still high on my list so I am going to work under the Westside for skinny bastards program.
4/4/2011
BB bench work up to 3 rep max 227.5
Incline DB bench 2 sets max reps 45 lbs 20/14
4 super set dumbbell rows/face pulls 65/40 12/12/12/12
db shrugs 4x10/15 25x15 35x15/15 40x15
barbell curls 55x15/15/8/7
10 sprints length of the basketball court
4/5/2011
wrestling program called sand bag insanity it consisted of 10 thrusters with a 30lb sand bag, 10 push ups, 10 crunches with sand bag high on the chest,10 mountain climbers, then raise sand bag over head and run length of basketball court and back. That’s 1 round we did 5 rounds my time was 13:35 time was a little disappointing but after yesterdays workout I was smoked so it is what it is.
About time you started moving the iron again.
Really enjoyed your vid! Glad you are back.
leg day…
warm up with a .5 mile run
squat
barx15
95x10
135x8
185x5
225x3
275x3
290x3
not bad considering I have not squatted in at least 4 months
Romanian dead lifts
3x10 at 185
24’ box step ups 135x6 65x10
first time doing the step ups so I went way to heavy on them at first and then a little light
that’s it I had to cut a 1 set out to take my youngest to baseball but it was a good day all and all
[quote]bulldog9899 wrote:
About time you started moving the iron again.[/quote]
It was just a matter of time, I have a training partner now also so that helps…
[quote]kpsnap wrote:
Really enjoyed your vid! Glad you are back.[/quote]
thanks
So are you doing any training or sitting on your ass?
[quote]bulldog9899 wrote:
So are you doing any training or sitting on your ass?[/quote]
I’m training just not much posting, I’m back on a two day a week 5/3/1 figured out I was to stupid and old to try to do a 3 rep max on my main lifts every week so I’m slowing it down.
Kind of amazed I didnt lose to much on my bench weight since my best lift was 230x5 and I ready hit 230x4 squats still suck though barley ground out 295x4 last week but they will come back.
I’ll start posting my work outs again soon
So I decided that I am too stupid to lift in a max effort style every week so I am back to the 5/3/1 template. I am working out 2 days a week with 2 days of skill work in boxing and wrestling. so it will look like this
Bench and squat 1 week and then incline bench and dead lift the next week. here are my first 2 work outs so far and hopefully I will be smart enough to keep it at a slow pace and not hurt myself
Bench
177.5 5
190 5
200 12 279.92
dumbell mil press 45 10-10-10
Bent over row 80 10-10-10
DB shrugs 75 10-10-10
Day 2
squat
230 5
245 5
260 7 320.606
rdl 185 10/10/10
glute Bridge 135x10 155x10 175x10
weighted decline sit ups 25 lbs 10/10/10
Glad his highness is gracing us with his presents. 
[quote]damutt wrote:
So I decided that I am too stupid to lift in a max effort style every week so I am back to the 5/3/1 template. I am working out 2 days a week with 2 days of skill work in boxing and wrestling.
[/quote]
I think that’s smart. Good for longevity.
You got beastly shoulders, man.
still super sore from fridays training which was all leg work but my upper body is sore too… any way
Incline Bench
140 5
150 5
157.5 9 204.70275
Dumbell flat bench 3x10 70 10-9-7
pull ups 3x10 60 10-10-10
face pulls 3x10 55 10-10-10
abs bench leg ups 15-15-15
[quote]Canada_K wrote:
I think that’s smart. Good for longevity.
You got beastly shoulders, man.[/quote]
Thanks for the compliment my wife likes the back poses so I work them alot…
trying to keep the cardio up but my right foot hurts every time I run and when I get out of bed not sure whats going on but I will push through it. I am running on the treadmill again and have stopped wearing the new shoes I bought. we will see what happens
monday night .5 miles 6.0 1.0
today .75 miles 6.0 1.0
[quote]damutt wrote:
[quote]Canada_K wrote:
I think that’s smart. Good for longevity.
You got beastly shoulders, man.[/quote]
Thanks for the compliment my wife likes the back poses so I work them alot…[/quote]
I like them also big boy…
On a serious note id look into some other form of conditioning if the running is starting to have a negative effect on your feet. Im not saying stopping all together .