11/04/2009
wheelbarrow & duffel bag hell:
So I got this bright idea for a “poor man’s” sled/prowler. I loaded a wheelbarrow with stone and I filled an old army duffel back with random shit to make it weigh 85 pounds (yes I am anal enough to have weighed it). My guess is that the wheel barrel is about 300 pounds. My driveway is pretty long and steep so at 5am this morning I did 3 sets of:
wheelbarrow push up hill (attempted sprint; looked more like a half-assed walk), controlled desent down; X 2;
duffel bag carry up and down hill X 2;
duffel bag hoist to alternating shoulders X 10…this equals one set
I repeated this bastard of a work out for two more sets with a slight variation. On the second “sprint” uphill with the wheelbarrow, I pulled it up walking backwards. This sucked more than getting rabbit-punched in the junk. The entire workout took slightly less than 20 minutes with one minute breaks between sets. I felt like puking afterward. Of course that could be because I am an out-of-shape fatass.
11/05/2009 Nursing a sore back;
Deads (from the floor)
135 X 10
225 X 6
330 X 2
330 X 2 sets of 6
hypers (vertical)
75 X 6
115 X 6
120 X 6
T-bar rows
135(3 plates) X 6
180(4 plates) X 6
205(4 plates + 25) X 6
Hammer Strength "floor squat) machine for partial deads
180(4 plates) X 6 high grip
360(8 plates) X 6 low grip
450(10 plates) X 6 high grip
11/06/2009 Arms
close grip bench
135 X 10
225 X 6
275 X 6
295 X 6
decline head crunches
110 X 6
115 X 6
135 X 4
standing curls
100 X 6
standing preacher DB
45ea X 6
seated DB curls
55ea X 6
60 X 6
65 X 6
11/09/2009 Squat day
I had a shitty day due to my back hurting again.
135 X 10
225 X 6
315 X 2
345 X 3
That’s it. What a suck-ass workout.
11/10/2009 Bench day
Flat Bench
135 X 10
225 X 6
275 X 2
300 X 3 sets of 6
Incline Bench
225 X 6
245 X 6
265 X 4
Decline Bench
275 X 6
295 X 6
315 X 6 (help w/ last one)
11/11/2009 Veteran’s Day
Wheel Barrow workout [photo]25694[/photo]
1 set= wheel barrow bag sprint up and back 100 yards;
fireman’s carry bag up and back
alternating shoulder hoist X 10
did this for three sets with 1 minute rest between sets
dropped bag on second set of wheel barrow sprint, picked it
back up for set 3.
11/12/2009 Deads
135 X 10
225 X 6
315 X 1
345 X 3
Partials, just above knees
405 X 6
455 X 3
Reverse Hypers
45 X 3 sets of 6
11/13/2009 Arms
Seated weighted dips
180 X 6
270 X 6
320 X 6
380 X 4
tricep cable overhead extensions(kneeling)
100 X 2 sets of 6
110 X 6
DB preachers
40 X 6
45 X 6
50 X 6
overhead cable curl (yes I did feel quite wheesh doing this one)
60 X 8
70 X 8
80 X 8
11/16/2009 Legs (back feeling slightly better)
Squats
135 X 10
225 X 6
315 X 1
350 X 3
350 X 4
350 X 3
Reverse Hypers
40 X 6
45 X 8
50 X 6
50 X 8
11/17/2009
Flat Bench
135 X 12
225 X 6
275 X 2
305 X 3 sets of 6
Incline DB
100 X 6
110 X 6
120 X 5
ran out of time…shit
11/19/2009
Deads
135 X 10
225 X 6
315 X 1
350 X 1 (Still nursing back)
Reverse Hypers
50 X 3 sets of 8
11/20/2009 Arms sort of
Standing over head press
95 X 8 warmup
135 X 6
155 X 6
175 X 5
Head crunchers
115 X 6
125 X 6
135 X 5
Hammer curls
60ea X 8
65 X 6
70 X 6
Preacher Dbs
45ea X 6
50 X 6
55 X 6
11/23/2009 legs
Squats
135 X 10
225 X 6
315 X 2
350 X 3 sets of 5
compound set of reverse hypers and vertical leg presses
Leg presses
375 X 6
475 X 3
475 X 4
Reverse hypers
55 lb db X 3 sets of 6
11/24/2009 Good bench day
Flat Bench
135 X 12
225 X 6
275 X 2
310 X 3 sets of 6
Lockouts
405 X 6
455 X 6
405 X 3
11/25/2009 Shitty DL day
Deads
135 X 10
225 X 6
315 X 2
350 X 1
I am going to lay off deads for a few weeks, work my lower back and try to get the kinks out. This shit sucks.
11/26 thru 11/29 Thanksgiving trip to Buffalo, NY
11/30/2009
Squats
135 X 10
225 X 6
315 X 2
355 X 3
355 X 5
12/01/2009
random cardio for 30 minute
12/02/2009
Bench
135 X 12
225 X 6
275 X 2
315 X 3 sets of 6
lockouts–adjusted rack up slightly on second and third set to work top of exercise
405 X 6
455 X 6
495 X 6
Decline Bench
275 X 6
315 X 6
335 X 5
12/3/2009
cardio–stairs X 20 minutes
Abs
12/07/2009
Squats
135 X 10
225 X 6
315 X 2
365 X 5
365 X 3
12/08/2009
20 minutes stairs
abs
12/09/2009
snow day
12/10/2009
Flat bench
135 X 12
225 X 6
275 X 2
320 X 3 sets of 6
Incline Bench
225 X 6
265 X 2 sets of 6 (slight help on last rep)
12/11/2009
Back
hypers
85 X 2 sets of 6
pull ups
BW X 6 wide
45lb X 6 wide
45lb X 6 narrow
T-bar rows
135 X 6
180 X 2 sets of 6
pull downs
180 X 6
270 X 2 sets of 6
12/14/2009
Squats
135 X 10
225 X 6
315 X 3 sets of 8
SLD
225 X 6
275 X 2 sets of 6
Reverse lunges smith
135 X 6
185 X 6
225 X 6
Did my first ever complex workout today. I took it straight from the Complexes 2.0 article posted recently
Movements:
power clean
front squat
push press
bent over row
SLD
I used 185 for the entire complex and pyramided down 6,5,4,3,2,1 in reps. I rested 75 seconds between each set. I’ll admit that the first few sets did not transition all that well. I had to rack the weight in between front squats and push presses and I messed with the order a bit. That said, the workout kicked my ass. I will continue to tweek this and increase the weight very slowly. I only plan to do this or some variety of it once a week.
12/16/2009
Flat bench with single green band under bench
135 warm up, no bands X 10
Added band
140 X 6
190 X 6
230 X 6
280 X 4
Incline dumbells
105 X 6
115 X 6
125 X 6
Still kind of smoked from complex workout yesterday…40 sucks!
12/17/09
run-of-the-mill cardio and abs…literally, I ran on a treadmill…blah
12/18/09 last week of nursing back
H.S. ground based squats low grip
270 X 6
360 X 6
450 X 4
Pull downs
180 X 6
270 X 6
320 X 6
D.B. Low rows
105 X 6
115 X 6
125 X 6
Up right rows smith machine
95 X 6
115 X 2 sets of 6
12/21/2009 Legs
Squats
135 X 10
225 X 6
315 X 2
340 X 3 sets of 6
SLDs
225 X 6
275 X 6
12/22/2009
Stairs for 20 minutes
Weighted crunch machine
12/23/2009 bench is creeping creeping
Flat bench
135 X 10
225 X 6
275 X 2
325 X 3 sets of 6
Incline Hammer Strength Bench
188 X 6
278 X 6
328 X 6
D.B. rear delt raises on incline bench
25 X 6
30 X 2 sets of 6