June 16th
OK wasnt planned was going to get off the train and unpack start fresh training monday. BUT hell with it after 13 hour train ride dropped the bags at the new room and hit the gym will unpack settle in now. Heavy DL day not anything special but did get a slight PR 6 plates again but the were 45lb plates not the 20 kilo plate so it was a 12 lb PR. Hey take what they give ya. Had 10-20 left in the tank. Next time.
Day 1 Load ME=100 1RM
- Deadlift = bar x ton, 135lbs x 5, 225 x 5, 315 x 5 365 x 2, 405 x 1, 455 x 1, 495 x 1, 545 x 1, 585 x 1 PR was strong even after the trip so I stopped called it a day on the DL. Need to work on grip almost gave.
- Front Squat 3-4x6 rest 2 min. load = 225 = 3 sets, 6,6,9
- Good Mornings 3-4x6 rest 2 min. load = 315 2 sets x 6, 335 x 6
- Step-ups 3-4x6 rest 1 min 95 x 6,6,11 let left (bad) leg be the guide
- Pillar Bridges 2-3x60 sec. Rest 60. 2 sets 45 lb plate and partner pushing.
DL PR= 585
this is from the 17th, today is 18th day off
Day 4 Load RE=60 usually 12 rep (Blue Band/DB)
-
Military Press 60% approx 2 mins rest sets =
warm ups = Red band x 10, red 10lb x 10, red 15lb x 8
Work sets = Blue Band x 16, Blue 10lb x 12 x 11/10 (R/L)
-
Lat Pull Down 60% 1 mins rest sets =
Warm ups = 55lbs x 20, 85lbs x 10, 100lbs x 10
Work sets = 130lbs x 12, 145lbs x 12, 160lbs x 14
Go a bit higher next time
-
Face Pulls 3x12 rest 1 min
Sets= 60lbs x 12, 80lbs x 12, 100lbs x 12
-
External Rotations (cable) 60 sec.rest 20lbs x 12,12,13
5a) Dumbbell Crunch on Ball 3x10 60 sec. Load 40lbs
5b)dips 60 secs rest 2 sets BW x 10, 10
6a)Cable lat raise 20 x 12,12
6b)Cable flys. 60 x 12, 50 x 15
- drop set db curls light 25 and down
thats it took about 45-50 mins in and out. Liking the mixing of heavy and light I think it will help keep me going , recovering, staying healthy and HOPEFULLY the weights going up. We’ll see
June 19th
Morning conditioning. (this is new no where near failure and will slowly work up over weeks and months don?t want it to negatively effect training)
Body weight squats x 20
Push ups x 20
Sit-ups x 20
Day 1 Load ME=90% usually 3 rep (manta Ray Safety squat)
- Squat .rest = 3 mins
load= bar x 20, 135 x 10, 225 x 8, 275 x 5 315 x 3, 365 x 3, 405 x 1,1,1,1,1
WOW!!! Holding the bar up HIGH like this really is a he change made four plates feel like 5 but I think will be a huge help in the long run makes so I wont fold over when I lower the bar back down to the normal position. Shifts that weight forward.
Went for a double on the first set of four plates and got hammered about 3 inches out of the hole had to abort to the pins. Then went for 4 more solid single really had to grind through them had the out of the hole down my weak spot is 4 inch out or so. Will work on that.
-
RDL’s 4x6 rest 2 min…
Load 405 x 6, 495 x 5,6,6
-
Barbell Lunges 4x6 rest 2 min…
Opted for three sets it was ENOUGH. Load 75 x 6,6,6
4a) Glute-Hams (or Back Extension) 4x6 rest 90 sec.
Had to figure out the right wieght 60 x 6, 80 x 6, 100 x 6,6 Last one tough
4b) Hanging Leg Raises 4x10 60 sec. BW.
-
calfs 3 x 8-12 load 90lbs.
-
crunches to B/O didn?t do them
Tonight will aim to do my darn stretching
All in all good session the High bar manta squats were an eye opener but good and took the load off the shoulders for a day.
Cal (training partner) today was more of a hindrance than help. Have to work on that if it continues.His lack focus today effected me.
June 20th
Day 2 of conditioning
20 BW squats
20 push ups
20 sit ups
Going to the gym early (7:30) Cal has top catch a flight to BK.
Day 2 Load 1 RE=60% 12rm (DB or dbl blue bands)
- Bench Press
2 mins rest
Bar x 20, 95 x 12, 135 x 12, Dbl Blue Bands (& bar) x 12, Dbl Blues 95lbs x 12, Dbl Blues 135lbs x 9,8,5
(ok was a while since I used my band just got them shipped here from the states. Nice change of pace. took a bit to work out the poundages but ended ok a bit heavy but hell its all good was stil in the 9’s and 8’s two of the sets and real had to grind out that last few inches of those last reps. I am guessing it was around 335lbs at lockout due to the fact with the bands doubled over aroun d 100lb DBs they were just bouncing off the ground at lockout, had to change to the 110lb DB’s.)
-
incline press
rest 2 min…
50 x 12, 60 x 9, 9, 9
-
Chest supported band&BB Rows
2 mins rest
Blue Band x 15,9,8
4A) Barbell or EZ Bar Curls
rest 60 sec.
Bar 50 x 12, Bar 60 x 10, 10
4B)Tate Press (DB?s)
60 secs. Rest
25lbs x 20, 35 x 12, 13
- Cable Woodchoppers
rest 60 sec.
100 x 12, 120 x 12, 140 x 12
6A)Cbl Pullovers
1min rest
90 x 12, 100 x 12,10
6B)Rope Pdown
1min rest
100 x 12, 120 x 9,7
7)Run rack on Bi?s (Light)
25lbs and down
Crunches = 35
Good work out the bands made the mid range to lock out killer doubled over there was a TON of tension really had to grind the end out. Just over 1 hour. Then went and ate a horse.
LATE ADDITION!!! Everything went to hell in a hand basket 1.5 hours after my WONDERFUL post w/o whole food meal. It was/is flying out both ends if you here me. Think its official. Food poisoning. Had it twice before crippling stomach pain etc. Prob was I was having a heck of a time getting it to come up Just rolling in agony for a few hours drinking water getting bloated but nothing. I know from the past I have to flush the system out to get to feeling better so Hey. Why not. Im going to lose everything I take in so Cheat day. Went and got the richest Ice cream and cookies I could find and that did it. POWER PURGE form both ends. See that crap food is good for something.
Thats it sprints or something tomorrow if Im up to it.
June 21st
conditioning
20 BW squats
20 push ups
20 sit ups
Well lost just about 20lbs of scale weight from yesterday noon to this morn. NOT good. Major loss of fluid and everything else. Loaded up this morn still not feeling 100%. Decided to skip the sprints but felt I needed to get a little active, sweat out the last of this. Went to the darn gerbil wheel in the gym. Picked the elliptical and cranked up the resistance and did about 40 mins threw some moderate Intervals in.
Went and did the massage thing still not feeling 100% drained aching etc. But things are staying down sort of. Need to find a better masseuse. This guy was not near as good as my last gal. He didn?t have the strength or seemingly the knowhow. Ill be searching for one.
Oh and got the info on a place for stair sprints Ill go check out for next time sounds to be more brutal then my others.
That’s it just going to rest a bit and recover.
June 21st Part II
Just had to rant a bit. Dat three of this stretching shit and its for the damn birds shit is painful. Id rather rest a supermaximal DL load on my face. Damn shit sucks but is needed. Not an over abundance dont want to lose the stretch relfex but 5 mins a night or so should help in the long run along with the massage and streching they do to me.
Note two. foods going better im about 75-80% now its only taking a quick exit from one end now 
Im packing down the food and liquids as before at least.