Good work, Rick. I want a prowler as well. My cousin’s an iron worker, I am trying to convince him to make me one.
Great for conditioning as well as strength if used correctly.
I have a sled with handles on it - that works the same as a prowler.
I also have a 75 foot rope to use with it and blast straps as well.
You can find the sled on EBAY for cheap just type in powerlifting sled and goto to the xchoppers stuff. He also has cool zercher bars.
I linked them before in my thread.
Get it works wonders.
upper body day horizontal.
Incline bench presses 205x10x10
seated chest supported rows 190x10x10
drag curls 65x12x5 slow reps
rope pushdowns 95x20x5.
Good day today.
holy swoleness. after that workout you need to wear a xxm shirt.
Nice work.
I like how you have broken it into horizontal and vertical work
for the upper body, I seem to recover better that way.
Ok lower body Death day.
deadlifts-warmups then 315x3 for 10 sets with monster mini’s-no belt
Leg press stack (405) for 4 sets of 25
Leg extension 170x10 6 sets
leg curl 150x10 6 sets these were a superset.
Walking Dumdbell lunges 100’s in each hand for 29 steps. Rest. Turnaround got 17 steps. Rest. Got 8 steps. Rest. Finished last 4 .
seated calf raises 3 plates with 10’s as spacers got 91 reps before quiting.
FRIED. FUBARED.
Taught Boot Camp class with very shaky legs.
edit: the steps on the dbell lunges are total not each leg.
I bet your legs were shakey after that workout. My flexibility and balance are shit. I can barely do BW walking lunges. Using the 100’s is just crazy.
wow, that is some serious work fish-dawg. Are you training for something in particular, or just looking to hook up 8*)
That workout would have killed the average man.
Those walking lunges and calf raises are seriously impressive. I know the last time I did walking lunges with 100’s in each hand, I got 10 paces (ie. 5 rest/breath + 5 more) and nearly keeled over dead. My ass hurt for a week.
Nice work muchacho.
[quote]mjnewland wrote:
wow, that is some serious work fish-dawg. Are you training for something in particular, or just looking to hook up 8*)[/quote]
Just trying to bring up my work capacity a little and to punish my workout partners alot. 
It is a sick pleasure I have when training with people who want to train with a PT but not pay me money and want to work in an follow routine. I get the payment then in blood/vomit/test of will etc. I am not being passive-aggressive here is just that if you train with me you must suffer like me- at my work capacity and I will not adjust the workout for you except in adjusting the weights.
Might sound elitist but when I was growing up playing sports or whatever and tried too “play” with the older/better guys I got no breaks and it made me a better person who had to dig deep down inside and see if I had it to continue and attain the next level of performance. Perfect example is boxing. They never went easy on me in sparring-And I was sparring guys who were 10 years older at the time ( I was 15) who as they were beating me to a pulp the trainers would yell encouragment/commands and I adapted.
hope this makes sense.
and it is Fish-Bone
Fischer
BTW: legs are sore…alot.
I was thinking I would like to workout with you sometime until I read your last post. Now I’d just like to watch you train…from a distance.
[quote]ecogenx wrote:
I was thinking I would like to workout with you sometime until I read your last post. Now I’d just like to watch you train…from a distance.[/quote]
I knew my statement might come across wrong (internet and all) what I was trying to say if you want to work out with me-on my program- you need to work at my intensity and work capacity level is all.
I am usaully most helpful to people and like to train with strong guys when given the chance too and will always try to pick something up from them about training.
Steve it would be a pleasure to train with you anytime your in Chicago or I am out East.
And statement goes to everyone in or around Chicago.
I will make it down to train with you sometime. Of course, I am going to have to train for that kind of sick crap for a while first:)
Fischer… Nice work.
its like being a retiered super jock its soo hard to ramp down.
that being said I would need a ‘pre fishcer block’ before I trained with you.
upper body vertical
behind neck press in smith 160x10x10 last set got 19
pulldowns -sat opposite of fixed arm pulldown machine 160x12x10
barbell drag curls 65x15x8
jm press in smith 145x15x8
Big swole.
sidenote had a client puke on me today. Great times.
Fischer
That is too funny. How do you make clients puke and then keep them as clients? Are they supermodels?
[quote]jjackkrash wrote:
That is too funny. How do you make clients puke and then keep them as clients? Are they supermodels? [/quote]
4 trips of the prowler - rest 5 min’s - then some burpees errr make that pukeees
I get results with clients and this one has been a client for 2 years (lost 73pds) and is in fairly decent shape. But tonight was a bad night I guess.
Fischer
73 lbs. is a fantastic accomplishment. I’d probably pay extra if you made me puke, but I’m sick that way.
Ok rough week everybody in the house is sick but me. This is my de-load week anyway so I am just farting around in the gym, not really focused or with any intensity.
I am planning out my diet/Program for the next 16 weeks now to finally get down under 220 (fully clothed after 2 meals on scale) right now it registers 240-243 and I am not feeling athletic or spry at this weight.
I am pretty happy with how my body is looking and responding to the training after being injured for almost 3 years.
This is roughly what I am going to do:
Monday: Upper body - horizontal focus
1 heavy press
2 high rep press 1 set
3 heavy row/rear delt superset
4 arms superset
5 5 prowler pushes
tuesday
speed/mobility drills
wedensday lower body
heavy pulls/sqauts
accesory work
prowler pushes
thursday- upper body vertical
hevy military
pullups
lateral raise complex
arms superset
prowler pushes
friday
rest
saturday
heavy sled drags
kettlebells
prowler pushes
sunday
rest
Still working out details but will follow the 5/3/1 format for the heavy exercises and what I have been expirencing is that by training on M/W/TH with weights is allowing me to recover very well and not deload for up to 8 weeks.
Any thoughts?