Training 15 October 2013
2a. DB offset Curl 3 x 8 @ 40# with tempo of 4-0-1-0
2b. DB Skullies 3 x 8 @ 40# with tempo of 3-0-1-0
3a. Incline DB Offset Curls 2 x 10 @ 35#
3b. Incline DB Skullies 2 x 10 @ 35
3c. DB Wrist Curls 2 x 15 @ 40#
4a. Smith Machine Calf Raise 3 x 10 @ 225
4b. Reverse Wrist Curls 3 x 10 @ 45
4c. Leg Press Calf Raise 3 x 30 @ 250
4d. Ab Crunches with elevated legs 2 x 30 @ BW
Training 17 October 2013
Glute Ham Raises. 40 reps at BW done over 5 sets.
Reach and Row, Single Leg in Cable Stack. 4 x 8 @ 25
2b. Kneeling side stretch for QL
Manual Adjustment of hips, knees, traps.
Sprint Intervals. 60 seconds walk to 30 seconds sprint x 15 repeats. Covered 2 miles total in less than 25 minutes.
Will have another full body adjustment tomorrow. Then maybe a massage. This left shoulder and right knee tendinitis has been a bear to get rid of.
Training 21 October 2013
2a. Trap Bar Deadlift for speed. Work up to 4 x 3 @ 275 AFAP.
2b. Single Leg Cable Reach and Row 4 x 8 @ 30.
2c. QL Stretch 3 x 20 seconds.
3a. Seated Cable Rows 2 x 15 @ 120, 2 x 12 @ 130, 2 x 10 @ 150 and 1 x 8 @ 160.
3b. Unweighted abs various exercises 100 reps.
Training 22 October 2013
1a. DB Offset seated curls. 5 x 7-8 @ 40#
1b. Cable straight bar push downs. 5 x 8 @ 150
1c. Standing barbell calf raises. 5 x 10 @ 225
2a. DB Incline curls 3 x 10@ 30
2b. Tricep rope push downs. 3 x 12@ 120
2c. Seated calf raise 3 x 20 @ 100
3a. DB Curls off end of incline bench 2 x 15 @ 25
3b. DB Powerlifter tricep extensions. 2 x 15 @ 30
3c. Reverse grip single arm cable push down 2 x 9 @ 60
3d. Donkey calf raise. 2 x 50 @ 250
Training 23 October 2013
1a. Glute Ham 5 x 10 @ BW
1b. Single leg KB RDL 4 x 6 @ 44#
So…my gym is closing. Totally stinks, as I have trained in this hallowed hall for several years. Anyway, it is what it is. They are still open for another few weeks, but equipment is being sold off and all the good bars and bumpers are gone. So…I’m gone as well. Really hate it for the owners as they are extraordinary folks. Tough times.
Anyway, I have found the next closest, affordable place. We shall see how it goes. Already not enough poundage on the DBs, but maybe we can fix that.
Training 25 October 2013
Sumo dead lift. 135 x 5, 225 x 5 and then sets of 3 at 275, 285 and 295. Feeling good, finally!
DB rows. 3 x 12 @ 100 (heaviest they have) then 3 more sets of 7 at 100.
3a. Split squat hold bottom knee 1 inch off floor x 30 seconds. 2 sets for each leg.
3b. Banded push-up on bench. Use purple band 3 x 12.
4a. Russian Twists 4 x 12 each side
4b. Side planks 3 x 45 seconds per side.
And that’s all. No one training in this gym on a Friday night. Fingers crossed they stay open!!!
Training 28 October 2013
2a. Seated cable rows 120 x 12, 140 x 10 and then 3 x 8 @ 160
2b. Standing ab pull downs 5 x 15 @ 150
3a. Seated db Zottman curls 3 x 7 @ 40
3b. Forearm curls 3 x 10 @ 40
3c. Forearm extensions 3 x 12 @ 15
4a. Hammer curls 3 x 10, 10, 8 @ 50
4b. Standing DB radial extension 3 x 10 @ 35
4c. Standing DB Shrugs 3 x 10 @ 100
Training 29 October 2013
1a. Wall angels 3 x 8
1b. Wall thumb tips 3 x 8
1c. Wall slides with rotator cuff extension 3 x 8
1d. T Spine rotations 3 x 8
2a. Banded push-ups off bench 3 x 15 @ Purple Band
2b. Split Squat bottom position hold 3 x 30 seconds per side
3a. Tricep Rope Pushdowns 3 x 15 @ 80 then 2 x 16 @ 70
3b. Bent over lateral raises 3 x 10 @ 20
4a. Single arm cable reverse grip pushdown 2 x 12 @ 20
4b. Bent over db lateral ISO hold 2 x 30 seconds @ 10#
Training 01 November 2013
1a. Single leg KB RDL 4 x 7 @ 53#
1b. Tricep Pushdowns 5 x 25 @ 110
1c. GHM Raise 5 x 12 @ BW
1d. Unweighted Ab Exercises. Various movements to get 250 total reps.
And my hammies are on fire tonight! Love the old GHM device.
Training 02 November 2013
2a. Sumo Deadlift 135x5, 225 x5, and then 5 x 3 @ 315
2b. Split Squat ISO Hold 3 x 30 seconds each leg
3a. Banded Push-ups on Bench 3 x 20 @purple band
3b. Swiss Ball neck extensions 3 x 12 each way
3c. DB Rows 4 x 12 @ 100
3d. Seated Calf Raise 3 x 20 @ 90
4a. Reverse Grip Preacher Curl 2 x 10 @ 70
4b. TRX Rear Lateral Raise 3 x 8 @ BW.
So I’m out of town again and found a gym that at least has a barbell and plates! Eating hasn’t been the best, but I’m staying away from all the carbs and pitfalls.
Training 04 November 2013
2a. Seated cable rows 10x 140, 2x8 @ 180 and 3x6 @ 200
2b. Back extensions 5 x 10 @ BW + 25#
3a. Upper Body Mobility Series 6 exercises @ 3 x8 each
3b. Bent over DB Lateral Raises 3x8 @ 20
4a. Standing DB Zottman Preacher Curls 3x8@ 30
4b. Wrist Curls 3x 10@ 45
4c. Reverse Wrist Curls 3x 12 @ 20
5a. Hammer Curls. 2x5@ 60
5b. Wrist roller 2x up and down @ 10#
Training 04 November 2013
2a. Incline push-ups 4x40,33,31,30
2b. Split squat holds in bottom position 3x45 seconds per side
3a. Light weight lat pull down 4x8@180
3b. Standing ab pull downs 5x15@170
3c. Tricep exercises 10 sets of 25 reps each
4a. Seated calf raise 4x10@150
4b. Calf press 4x30@315
4c. Standing smith machine calf raise 3x10@225
Training 06 November 2013
Rambo Run. Alternate 25 yard sand sprints with a 30 second side plank at conclusion of each sprint with a 50 yard sand sprint with 15 push-ups at conclusion of each of the 50 yard sprints. 10 rounds of each with no rest. End result is 750 yards sprinted, 5 minutes of side planks and 150 push-ups. Then jump in the gulf and tackle some waves. Before sunrise. Great way to greet the morning!
Training 07 November 2013
1a. Single Leg KB RDL 4x5@ 70#
1b. GHM Raise BW for 5 sets of 15,15,13,12 and 12 for 67 reps total
2a. TRX Rear Lateral Ts 4 x 8@ BW
2b. BBL Curls 5x6@115
Training 08 November 2013
1a. Sumo Deadlift 5x135, 5x225,5x295 and then 4x3@350
1b. Split Squat ISO Hold in bottom position 2x60 seconds each side
1c. Hip Rotators and Pretzel Stretches 3x8 each
2a. Close grip underhand pull down (light weight). 4x12@145
2b. Upper Body Mobility Series 4 exercises at 3x8 each one
2c. Decline DB Bench press 2x8@60 and then 2x10@40 PLUS 15 neutral grips presses after each regular grip. Sill trying to get the shoulder tendinitis to go away but it is being quite stubborn.
Okay… Time to roll to Tuscaloosa and watch the Tide drown some tigers!!!
Training 11 November 2013
Three triads done AFAP tonight
Triad 1:
A. Trap Bar Deadlifts from low position 5x135, 5x225, 3x315 and then 2x3@350
B. Seated Cable Row 10x150,10x160,8x170,8x170, and 6x175
C. Pretzel stretches 3x30 seconds per side with hip rotations 3x8
Triad 2:
A. Barbell Curls 5x6@115
B. Bent over lateral raises 3x12@20#
C. Upper body mobility 3x8 for 3 sets of wall angels, thumbs ups and DB Rotator cuffs 3x8@8#.
Triad 3:
A. Standing Ab Cable Pulldowns 5x15@130
B. Hanging Knees to Chest 3x12@BW
C. T-spine rotations 3x10 per side and green band pull a parts vertically and horizontally 2x5 each way.
Training 12 November 2013
1a. DB Split squat with rear leg elevated 4". 4x5 @ 20# with 5 second ISO Hold in bottom position of each rep.
1b. Close Grip Bench Press 5x45,95,135 and then 3x155 and then 2x3@175. Shoulders are feeling SO much better. Tendinitis is just about gone.
2a. Upper body mobility 3x8 (wall angels with rotator cuff stretch)
2b. Lower body mobility 3x8 (knee fall ins and single leg glute bridge)
2c. Seated calf raise 4x15@100 supersetted with Donkey Calf Raise 4x50 @ 185# coach.
3a. DB Tricep Kickbacks 4x8@20#
3b. DB Pullover 4x7@75#
Training 14 November 2013
1a. Trap bar deadlifts 5x135,5x225,5x315 and then 3 x 5 @ 365
1b. Upper Body Mobility 3x8
1c. DB Rows 4 x 10 @ 100
2a. SL RDL with DB 3x6@80
2b. DB raise face down on incline bench 3x12@15
2c. Various unweighted ab movements to reach 250 reps (feet elevated Russian twists, side lying crunches, feet at 30* floor crunches, Swiss ball stir the pots)
3a. Standing 1 arm DB Zottman preacher curls 3x8@30
3b. Reverse DB wrist curls 3x10@20
3c. DB Wrist curls 3x12@45
4a. DB hammer curls 2x8@60
4b. DB Wrist rotations 2x15@20
Training 15 November 2013
1a. Medium Grip Underhand Lat Pulldowns 8 x 165,3x8@185, 8x180 and 8x 175
1b. Banded Incline Push-up off bench 5x10 at BW + Heavy Band
2a. Incline Elbows out DB tricep extensions 4x12@35
2b. Ring Y’s 3x8@ BW
3a. Cable ab rotations 2x12@60
3b. Rope tricep push downs 2x12@80
3c. Reverse grip single hand tricep push downs 2x15@30
3d. Machine ab crunches 2x10@105
Training 18 November 2013
1a. Trap Bar Deadlift 135, 225 and 315 x5. 1 x 3 @ 365. 2x3@385.
1b. Seated Cable Rows 8x165, 5x5@185
1c. Lower body mobility pretzel stretch 3x30 seconds a side.
2a. Standing Barbell Curls 5x6@120
2b. Upper Body Mobility 3x8 on 3 different exercises.
2c. Bent Over Lateral Raises 4x8@24 on thick handles.
3a. Standing cable crunches 5x15@160,150,140,120,120
3b. Hanging knees to chest 3x12@BW with 3 second hold at top
Manual stretching by coach.