The Bastard Program

Training Training Logs
61

Training 27 July 2013

  1. Sumo Deadlifts 15x2@ 135, 135, 225, 275, 315, 335, 355 and then the last 8 sets at 375. Only 45 seconds rest between all sets. I was puffing like the little engine that could. Bonus points to anyone old enough to remember that book!!!

2a. DB Pullovers 4x8 @ 80#
2b. Supermans 3x12 @ 3# each side

  1. Ring Dips 5x 5@ BW. I dropped the iron crosses. Tweaked my left shoulder a bit last week. But these dips were pretty tough.

  2. 200m runs x 5. 90 seconds rest between each go. My times were around 40 seconds (faster initially then slowed). Usain Bolt’s time is 19.19. I can’t fathom being that fast.

62

27 July Measurements
Age: 39
Height: 74"
Weight: 211# - 214# -??? Scales still broken - 215# - 210# - 212#
Neck: 16.25" - 16.125" - 16.625" - 16.5" - 16.5" - 16.25"
Shoulders: 52.25" - 51. 375" - 53" - 52.125" - 52.5" - 52"
Upper Chest: 45.5" - 45.25" - 45" - 45.5" - 46.375 - 45.25"
Nipple Line: 44.25" - 44.75" - 43.25" - 44.125" - 44.5" - 43"
Upper Abs/ Under Pecs: 40" - 40.5" - 40" - 39.5" - 40.75" - 40"
Above Navel: 37.5" - 37" -36.625" - 36" - 36.125" - 35.5"
Navel: 38" - 36.75" - 36.5" - 36.25" - 36.375" - 35.625
Widest waist measurement (love handles): 38.625" - 38.25" - 38" - 36.875" - 37.5" - 36.25"
Waist: 38.625" - 37.5" - 37.25" - 37" - 36.875" - 36.25"
Butt: 42.25" - 42.25" - 42.75" - 41.5" - 41.625" - 41"
Right / Left Thigh: 23.25" / 23.25" - 23.75"/23.5" - 23.75"/23.75" - 24"/24" - 24.25"/24.25" - 24.625"/24.625"
Right / Left Calf: 14.25" / 14.5" - 14.75"/14.75" - 14.625"/14.625" - 14.625"/14.625" - 14.625"/14.625" - 14.625"/14.75"
Right / Left Ankle: 8.75" / 8.75" - 8.75"/8.75" - 8.75"/8.75" - 8.875"/8.875" - 8.75"/8.75"
Right / Left Upper Arm: 15.125" / 15" - 15.5"/15.5" - 15.625"/15.625" - 15.75"/15.75" - 15.5"/15.5" - 15.5"/15.5"
Right / Left Forearm: 11.625" / 11.5" - 11.875"/11.625" - 11.875"/11.75" - 12.125"/12" -11.875"/11.75" - 11.75"/11.625"
Right / Left Wrist: 6.625" / 6.625" - 6.75"/6.75" - 6.625"/6.625" - 6.75"/6.75" - 6.625"/6.625" - 6.625"/6.625"

I’ve been feeling sorta stalled out, but looking at these measurements has me pumped!!! Yes, most “fatty” measurements are coming down. Also, I haven’t trained calves, biceps or forearms directly, so I see that they are the same or slightly smaller. No big deal though. I am thinking of adding a noon meal back in. I’ve had some GI issues these last two weeks and maybe I need to add one meal back in and cut out one MAG10 pulse. I’m still pondering that idea though.

Time to shower, go find a torque wrench and put some rifles together. Deer season is coming and time to refill the freezer!

63

Training 28 July 2013

  1. Floor Press Complex with Med Ball Chest Pass. 95 x 3, 135x3, 185x3, 205x3 and then 4 x 3 @ 225 supersetted with 4 x 6 @ 15# MB Chest Pass.

  2. Pause Squat (2 seconds in the hole) with Lunge Jump 3 reps per side. 90 seconds rest after lunge jumps and before next set of pause squats. 95 x 5, 135x5, 185x3, 225x3 and then 3 x 3 @ 275.

3a. Pull Ups 100 reps. Did it in 14 sets this week. Getting better!
3b. Elevated Lateral Lunge. 3 x 5 @ 45# KB off of step.
3c. One Arm Reverse Grip Tricep Pushdown. 6 x55, 6 x 65, and then 4x6 @ 75.

  1. TRX Lateral Reverse Crunch. 3 x 8 @ BW per side.

  2. Calf Press 315x 50 reps x 2 sets.

I’m headed to Chicago in the morning. Anyone know of a cool gym that I can train in twice this week in the Deerfield area? Preferably one that allows deadlifts! Thanks for any suggestions.

64

So there are no gyms within walking distance that are sufficiently equipped near my location in Deerfield in which to do my normal workouts. So I’m improvising. Adapting. Overcoming. I couldn’t pack all my MAG10, so I prepared my Plazma and brought my Indigo with me. My diet consists of omelettes, bacon, fish, salads, coffee, rice, fruit and beef. So I can keep it fairly healthy.

Training 30 July 2013

  1. Bike Sprints 20 minutes total of 2 minute go’s and 2 minute slow pedals.

2a. Weighted back extensions 3 x 8 x 50 (max db in the “fitness center”).
2b. Timed DB Bench Press 3 x 60 seconds x 45s.

3a. Timed DB Rows 2 x 60 seconds x 50s.
3b. DB Shrug plus DB Curl (2 to 1) 16 x 50.

4a. DB Side Bends 2 x 25 x 50.
4b. DB Shoulder Press 2 x 10 x 50.

All above done in 38 minutes, so I was moving as fast as my pounding heart would allow.

65

Well, its been a few days, but i’m back to the Heart of Dixie and back into my training program. Three MAG10 boluses per day with Indigo, Finibar and Plazma periworkout. One large, healthy supper (tonight its ribeye, steamed rice and mixed greens). And 4 workouts/ week.

Training 05 August 2013

  1. Deadlift off of Box, 2 second pause at knee. 135, 225, 275, 315 x 3 and then 4 x 3 @ 385. Tough, but did it.

2a. Upright, seated rows. 185, 225 x 6 and then 9 x 6 @ 295. Grips changed every 3 sets.
2b. Barbell Goodmornings. 135, 185 x 5 anf then 3 x 5 @ 205.

  1. TRX Lying Leg Curls. 3 x 8 @ BW.

  2. Cycle Sprints. 30 second go’s with 30 second easy pedal x 10 minutes. Dripping after this one.

Its been a few days since i’ve had a proper workout and this was just what the doctor ordered! Weight is at 211, so i’m still holding steady.

66

Training 06 August 2013

  1. Speed Bench 10 x 2 @ 155 as fast as possible, with 60 seconds (timed) between each set.

  2. Paused Back Squat with Lunge Jumps. 135, 185, 225 x 3 @ 2 second timed hold at bottom, then 3 x 3 @ 275 with timed 2 second hold in hole supersetted with Lunge Jumps 3 x 4/side @ BW as explosively as possible.

3a. Single Leg RDL with Barbell 2 x 6 @ 155/ side
3b. Core 100 weighted reps. All movements done with 45 pound plate (floor crunches with feet elevated, side bends, seated crunches @ 130).

and done. Fixing some grilled chicken, baked potatoes and mixed green as i type.

67

Training 07 August 2013

  1. Sumo Deadlift 15 x 2 x ???. 135. 185. 225. 275. 315. 365. 385 x 4. and then 405 x 5 sets of 2. All with 45 seconds rest. Chugging like a locomotive after that.

2a. DB Pullovers (light) 4 x 12 @ 20# each arm. Have a slight pec minor strain so this was to stretch it out a bit. Had manual therapy on it last two days. Much better!
2b. Supermans 3 x 12 @ 3# off of a bench. The bench increased difficulty by about 3 fold.

3a. Elevated Lateral KB Lunge 2 x 5 @ 53#
3b. TRX Reverse Lateral Crunches 3 x 8/side x BW

Done in less than 52 minutes. Will have a family vacation for the next 4 days so no training, just sticking to Indigo, MAG10 and a few Finibars. Then we will return and my next cycle will begin. STOKED!!!

68

Back in town and back to the plan! MAG-10 boluses, Indigo-3G, Finibar and Plazma per my plan. I am on a new three week transition phase before the next heavy cycle begins.

Training 12 August 2013

  1. Close Grip Bench Press Complex with Med Ball Chest Pass. Ramp up to 4 x 3 @ 225 (going from 45, 95, 135, 185, 205). 4 x 6 @ 20# Med Ball Chest pass against the wall immediately following each set of 225 close grip bench presses.

  2. Pause Squat with Lunge Jump. 45, 95, 135, 185, 225, 275 x 2 and then 3 x 2 @ 285. Lunge jumps x 4 reps after the last 6 sets of two second pause squats.

3a. 100 Rep Ring Pull Ups. BW only until 100 were done.
3b. TRX Pike Ups 4 x 8 @ BW.

  1. Back Extensions with Twist. 2 x 8 @ BW each way. Hold for 2 seconds at the top and then twist.

1:15 total workout time. Pretty good pace and drenched afterwards. Will have grilled beef and veggies in a bit.

69

Training 14 August 2013

1a. Long Pulls AKA Deadlift from deficit. 135, 225, 315 x 3; then 365, 385 and 405 x 2 x2.
1b. Upright Chest Supported Rows 2 x 4 @ 315 at each of 3 different grips for 6 total work sets.

2a. Barbell Good Mornings 4 x 3 @ 135, 185, 205, 215
2b. TRX Leg Curl with Whip 3 x 6 each leg @ BW

  1. Seated Rear Raise ISO Holds 2 x 30seconds @ 15#

  2. Bike Sprints 15 x 20 second go’s with 40 second easy pedals. 15 minutes total.

70

I am trucking on! Getting my food plan (or lack thereof during the day) back in line and consuming healthy meals in the evening. MAG-10, Indigo, FINiBAR and Plazma during the day and periworkout. Supper was leftover grilled beef and celery. Lots of celery!

Training 15 August 2013

  1. Speed Bench 12 x 3 @ 165 with 55 seconds rest between each set. Varied grips from normal, medium and close grip. Each set was done as explosively as possible, both eccentrically (purposefully pulling the weight to my chest) and concentrically.

2a. Dynamic Dips 6 x 4 @ BW. Hands come off the bar at the top of the movement due to force generated downward.
2b. DB Pullover 4 x 8 @ 80. 1 leg extended each set (alternating) and ribs pulled down and abs engaged.

  1. Front Squat 75 x 5, 135 x 5, 185 x 3, 205 x 3, 215 x 3 x 3.

4a. Single Leg RDL with KB 2 x 6 each leg x 70# KB and 53# KB (switch heavier side for each leg).
4b. Pretzel Stretch 2 x 30 seconds/side.

  1. Weighted Core 100 reps x 45#

Total workout time was 53:15. Trying to move quicker each session.

71

Training 17 August 2013

  1. Sumo Deadlift. 12 x 3 @ 135, 185, 225, 275, 315, 345 and then 6 sets at 365. All with 55 seconds rest between sets.

  2. Ring Rows. 3 x 1 minute constant movement @ BW. That created some pumped rhomboids for sure!

3a. Reverse Hyperextensions off of GHD. 5 x 15 @ BW with 2 second hold at the top of each rep.
3b. DB Hammer Curls 3 x 8 @ 55#.

  1. Track Work. 200m sprints x 6 repeats with 90 seconds rest between each go. By the 3 rd set its was more of “please don’t let me collapse” than a sprint. But i kept going.

Total workout time was 50:31. Then i had some baked chicken and tomatoes. Time for a nap now!!!

72

Training 19 August 2013

  1. Close Grip Bench Presses with Med Ball Complex 45, 95, 135 x 5, then 185, 225 x 3 and then 4 x 3 @ 235 with MB Chest Pass 4 x 6 @ 20#.

  2. Pistol Squat Left Leg Only. 3 x 5 at BW + 5. I’ve messed up my right knee somehow. I’m getting some manual therapy on it, so we shall see.

3a. 100 Ring Pull Ups @ BW. Done is 16 sets this week as compared to 20 sets last week.
3b. TRX Pike Ups. 4 x 8 @ BW.
3c. Back Extensions with Twists off of GHD. 2 x 8 @ BW. Hold at top of movement for 2 seconds then twist. Back down, up, hold for 2 count, twist the other way and back down. That’s one rep.

Pretty good diet control today. Replaced MAG10 at Breakfast with 2 eggs. Needed some solid food this morning. All else as planned. Time for salad, grilled chicken and some rice now!

73

Another great day. Only MAG10 boluses throughout the day, until Indigo and Finibar prior to workout. Then Plazma pre- and intra-workout. Great training session tonight as well.

Training 20 August 2013

  1. Speed Deadlifts. 135, 185, 225 x 5. Then 6 x 2 @ 275 AFAP with 45 seconds rest between each set.

2a. Upright Chest Supported Rows 2 x 4 @ 325 at each of 3 different grip settings.
2b. Good Mornings 4 x 3 @ 185, 205, 215, 220 and a set of 4 @ 225.

3a. TRX Single Leg Curl with Leg Whip 3 x 6 each leg @ BW.
3b. Seated Rear Raise ISO Hold 2 x 30 seconds @ 15#.

  1. Bike Sprints. 15 x 20 second sprints and 40 second easy pedal between each go. 15 minutes total.

Total workout time, including sprints, was 52:43. I was getting after it tonight!

Tomorrow is a recovery day plus a big piece of steak planned for tomorrow night. Its salmon and rice tonight, which is pretty darn tasty as well!

74

Training 22 August 2013

  1. Speed Bench Press 45, 95, 135 x 12 (4 reps at each of three different grip widths). Then 12 x 3 @ 175 AFAP. Alternate between standard, medium and close grip. 55 seconds rest between sets.

2a. Dynamic Dips 6 x 4 @ BW. Explosively…hands come off of bar.
2b. DB Pullovers with 1 leg elevated. 4 x 8 @ 90#.

  1. Front Squats 45, 95, 135 x 5. Then 185, 205, 215, 215 x 3. Right knee still troublesome; still getting some therapy on it.

4a. Single Leg Barbell RDL 105, 125, and 135 x 6.
4b. Pretzel Stretch 2 x 30 seconds each side.

  1. Core 100 weighted reps. Anywhere from 45 to 160 pounds. 20 reps/ set done on 5 different movements.

  2. Donkey Calf Press 50 x 2 @ 225. Haven’t worked calves in a while and its showing.

Well, tomorrow is the big 4-0! Gonna keep going as long as the Lord allows! Will get to celebrate a bit this weekend, along with some Sumo’s, Curls, Ring Rows, Reverse Hypers and Sprints!!!

Hey Chris…when can i get an AARP/ Senior Citizens discount on my staples (they aren’t supplements… they are the main diet!)?

75

Training 24 August 2013

  1. Sumo Deadlifts 12 x 3 @ 135, 225, 225, 275, 275, 315, 365, 370, 370, 370, 370, 370. All with 55 seconds rest between each set.

  2. Ring Rows 3 x 1 minute @ BW.

3a. Reverse Hyperextensions 3 x 15 @ BW with 2 second hold at top.
3b. Hammer Curls 3 x 8 @ 60.

All done within 33 minutes. I bailed on the sprints today due to the knee issues. Still tweaked up. But i’ll keep getting it working on.

76

Training 26 August 2013

  1. Close Grip Bench Press Complex with Med Ball Chest Pass. 45, 95, 135 x 6. 185 x 3. Then 225 x 3. Followed by 4 x 3 @ 240. Med Ball Chest Pass 4 x 6 @ 20# on last 4 sets.

  2. Barbell Paused Back Squats supersetted with Lunge Jumps. 45, 95, 135, 185, 225, 245, 265, 275 and 285 x 2 with 2 second pause in the hole. Lunge Jumps 6 x 4 @ BW.

3a. Ring Pullups 100 reps @ BW accomplished in 14 sets. Down 2 sets from last week!
3b. TRX Pike Ups 4 x 8 @ BW.

  1. Back Extensions with 2 second hold at top and twist each side. 2 x 8/side @ BW.

About 55 minutes total. Right knee is still causing problems, so i will continue with the therapy.

77

Training 27 August 2013

1a. Deficit Deadlift. 135, 185, 225, and 275 x 3. Then 315, 365, 405 x 2. Then 415 x 1x 2. Tough! Glad I’m almost done with this cycle.
1b. Upright Chest Supported Rows. 6 x 2 @ 335 with a different grip every other set.

2a. Barbell Good Mornings. 135, 185, 205 and 225 x 3 each set.
2b. TRX 1 Leg Curl with Leg Whip. 3 x 6 @ BW.

3a. Reverse Hyperextensions 3 x 15 @ BW with 2 second hold at top.
3b. Bent Over Lateral ISO Hold. 2 x 15 @ 30 seconds each.

  1. Bike Sprints. 10 go’s at 20 sec : 40 sec work to rest ratio.

Tomorrow is an off day. Will just work on the diet and some foam rolling. As this old body is stiff and sore!

78

Happy Labor Day and RTR!!!

Spent the last 4 days at the lake getting lots of sun, fresh air, kayak fishing and some awesome college football in. Training this week will be an intense deload week, if that makes any sense. High exertion, but no heavy weights.

Training 02 September 2013

1a. DB Curl 3 x 20 @ 35#. Done one arm at a time.
1b. DB Skullies 3 x 20 @ 25# lying on bench.
1c. TRX Pikeups 3 X 12 @ BW

2a. Cable Preacher Curl 2 x 15 @ 100.
2b. Cable Overhead Extension 2 x 25 @ 100.
2c. TRX Lateral Crunches 2 x 12 @ BW.

3a. DB Shoulder Press 2 x 20 @ 35#. Done standing.
3b. DB Wrist Curls 2 x 20 @ 35# seated.
3c. Ironmind Grippers level 1 2 x 10.

All done as quickly as possible, but using solid form.

Tomorrow is a weighted METCON kind of day, Wednesday is walking and foam rolling, Thursday is another weighted METCON, Friday is Guns and Grip and Saturday is Abs, Conditioning, Foam Rolling and Manual Stretching followed by contrast baths. Should be a fun week!

79

Training 03 September 2013

Pretty simple as only 3 exercises with little or no weight.

12 rounds for time of the following:

Lunges (alternating forward, backward, lateral, and 45 degree angle. 3 rounds of each variation done) 30 yards @ BW…into…
Weighted Hex Bar Carries @ 225# for 30 yards…into…
50 Speed Jumping Jacks.
Take a sip of Plazma. Repeat X 12.

Time: 29:56.

Oh, and don’t ever do 600 jumping jacks barefoot on the large, rubber barn stall mats. It will blister the balls of your feet. Sweet!

80

Training 05 September 2013

Complete the following in order for time:

  1. Snatch Grip RDL High Pull 50 reps @ 115#
  2. Decline Side to Side with Twisting Med Ball Chest Pass to Coach 25 reps per side @ 7# MB
  3. Bench Press 75 reps @ 135#
  4. Flexed Arm Hang Knees to Chest From Chinning Bar 50 reps @ BW
  5. Inch Worms (Hand Walkouts from Pike to Plank, Arms out to about 30-40 degrees, Walk back in to pike using toes) 25 reps @ BW.

Lie in a pool of sweat and snot and try not to puke.

Total time : 27:58.

The high pulls were completed in less than 90 seconds, but it slowed down from there. Actually, the bench press was the most difficult, getting down to doubles at the end. But I feel great now! Tomorrow is guns, grip and delts. Saturday will be cardio, abs and active stretching.