June 26
Warmup
Sleddin' 6x30 w/ 90
Squat work up to 280x5, 325x5, 365x5
Good mornings w/ cambered squat bar 3x5/ 225, 275, 315
RDLs 3x20/ 133
Monster mini band pull aparts 3x15
Stay strong,
Ed T.
Sunday, June 27, 2010
531 Upper
June 23
Part 1
Sleddin' w/ 90 6x30 yds. forwards and backwards
Floorpress 220x5, 250x5, 285x5
DB flat press w/ Fat Gripz 70x15, 85x12, 90x12, 95x8
Side bends w/ 45 3x20 ea. side
Hanging leg raises 3x5
Part 2
CSR 4x10
Monster mini band pushdowns 100 reps
Face pulls w/ mini band
I used my new Fat Gripz today. I like them so long as I refrain from dumping the DBs on any part of my body.
Stay strong,
Ed T.
Part 1
Sleddin' w/ 90 6x30 yds. forwards and backwards
Floorpress 220x5, 250x5, 285x5
DB flat press w/ Fat Gripz 70x15, 85x12, 90x12, 95x8
Side bends w/ 45 3x20 ea. side
Hanging leg raises 3x5
Part 2
CSR 4x10
Monster mini band pushdowns 100 reps
Face pulls w/ mini band
I used my new Fat Gripz today. I like them so long as I refrain from dumping the DBs on any part of my body.
Stay strong,
Ed T.
Monday, June 21, 2010
We're here!
The House of Health2 is now open for business! We have limited hours until we get a few more things in place and then we will be open 24 hours a day/ 7 days a week!
It feels a little weird training in my gym but I have to say, I think I can get used to it.
Monday AM
Sled drag 6x30 w/ 70 (3 front and 3 back.)
Deadlift 301x5, 348x5, 393x5
GHR w/ mini band around neck 3x8
PM
Reverse hyper 4x15/ 150, 220, 310, 400
Monster mini-band pullaparts 3x15
My first work out with the reset deadlift max and it felt good.
Stay strong,
Ed T.
Come check the gym out! We are at 2340 Grange Hall Rd., Beavercreek, Ohio. See us on Facebook on our webpage and in the group, "The House is comin'".
It feels a little weird training in my gym but I have to say, I think I can get used to it.
Monday AM
Sled drag 6x30 w/ 70 (3 front and 3 back.)
Deadlift 301x5, 348x5, 393x5
GHR w/ mini band around neck 3x8
PM
Reverse hyper 4x15/ 150, 220, 310, 400
Monster mini-band pullaparts 3x15
My first work out with the reset deadlift max and it felt good.
Stay strong,
Ed T.
Come check the gym out! We are at 2340 Grange Hall Rd., Beavercreek, Ohio. See us on Facebook on our webpage and in the group, "The House is comin'".
Take it to The House
of Health2 that is...
Matt, J$ and The Mole came in Sunday am for a little pre-opening training at my baby, The House of Health2. Still a little rough around the edges but a long way since we got the keys on June 7. Anyway it was great to train with everyone again. Matt has a meet coming up in August and was starting his shirted cycle. J$ and The Mole were preparing for the IPA World Championships this coming Saturday and were in winddown mode (as winddown as J$ can be).
Warmup
Benchpress 8x3 with 245
Rack lockouts 365x5, 405x5, 495x3 wide grip
Sled dragging 6x 30 yds w/ 90 forwards and backwards
Came back in the afternoon for the second session. Tricked John Adams into training with me.
Part duex
Sled dragging same as before except it was hotter
CSR 3x15/ 100, 125, 150
Seated DB cleans 3x15/ 25, 30, 35
I am going to split the training into two sessions from here on out in an effort to make the most of my time.
The House is here!
Ed T.
Matt, J$ and The Mole came in Sunday am for a little pre-opening training at my baby, The House of Health2. Still a little rough around the edges but a long way since we got the keys on June 7. Anyway it was great to train with everyone again. Matt has a meet coming up in August and was starting his shirted cycle. J$ and The Mole were preparing for the IPA World Championships this coming Saturday and were in winddown mode (as winddown as J$ can be).
Warmup
Benchpress 8x3 with 245
Rack lockouts 365x5, 405x5, 495x3 wide grip
Sled dragging 6x 30 yds w/ 90 forwards and backwards
Came back in the afternoon for the second session. Tricked John Adams into training with me.
Part duex
Sled dragging same as before except it was hotter
CSR 3x15/ 100, 125, 150
Seated DB cleans 3x15/ 25, 30, 35
I am going to split the training into two sessions from here on out in an effort to make the most of my time.
The House is here!
Ed T.
Punt!
Friday June 18 @ A51
Warmup
Squat work up to 255x5, 405x3, 450x1 (hard)
Floorpress work up to 240x3, 270x3, 305x3
Deadlift work up to who cares...got 475x1 of 3
Excuses: no sleep, crappy diet, long days, significant weight loss and everything else everyone else has to go through when they work hard. Not recommended for long term success (which I knew getting into it). I was/ am in the Blast phase of the Blast and Dust business model.
The floorpress is going well and I ain't changing nuttin'. I am resetting my maxes for the squat and for pulls.
Stay strong,
Ed T.
Warmup
Squat work up to 255x5, 405x3, 450x1 (hard)
Floorpress work up to 240x3, 270x3, 305x3
Deadlift work up to who cares...got 475x1 of 3
Excuses: no sleep, crappy diet, long days, significant weight loss and everything else everyone else has to go through when they work hard. Not recommended for long term success (which I knew getting into it). I was/ am in the Blast phase of the Blast and Dust business model.
The floorpress is going well and I ain't changing nuttin'. I am resetting my maxes for the squat and for pulls.
Stay strong,
Ed T.
Tuesday, June 15, 2010
Happy Flag Day!
Monday June 14
Trained at Larry's
Warmup
Benchpress worked up to 245 for 6 sets of 4 S/S with Inverted rows 3x20, 18, 15 reps
Then my phone rang. The drywall guy was at the gym early and waiting on me... and thus ended my training for the day. Great way to start a week...
(Trying to) Stay strong,
Ed T.
Trained at Larry's
Warmup
Benchpress worked up to 245 for 6 sets of 4 S/S with Inverted rows 3x20, 18, 15 reps
Then my phone rang. The drywall guy was at the gym early and waiting on me... and thus ended my training for the day. Great way to start a week...
(Trying to) Stay strong,
Ed T.
Saturday, June 12, 2010
...But Big?!?
5-3-1 Lower/ Upper
Friday June 11
@Area 51 with M4
Warmup
Squat worked up to 335x3, 385x3, 430x3
Floorpress work up to 215x5, 250x5, 280x5
Dips 100 reps (5 sets) S/S with Seated 3-way band leg curls (average band) 3x21 (7 ea. way) and Band good mornings (avg. band) 3x15
I caught up with Matt at C51 Friday and a classic scene occurred. The bar was loaded and I was wrapping my knees for my last set of squats. A pretty thing walked right up to the power rack, threw a set of Ab Straps over the chin up bar, set down her iPod, placed a box under the straps so she could reach them. Then she climbed up on the box and went to work. I was sitting about 5 feet away from the bar while this was happening. I was sitting here with my knees wrapped wondering how to handle this 'cause she was kinda cute and I looked around the room and another guy doing leg extensions just looked and shook his head. I just shrugged. There here comes Matt, and he's shaking his head, just looking disgusted. I was more amused than pissed. So Matt shows up and she finishes her set looks around and finally says i'm sorry, "I'll come back when you're done." No problem.
I talked to her after I was done squatting to tell her I was done with the rack and she apologized again and was very sorry and sweet over the whole thing. And what I took away from it was: make sure I have enough chin-up bars at the gym.
And don't be a dick. She's a nice girl if a little oblivious.
Stay strong!
Ed T.
Friday June 11
@Area 51 with M4
Warmup
Squat worked up to 335x3, 385x3, 430x3
Floorpress work up to 215x5, 250x5, 280x5
Dips 100 reps (5 sets) S/S with Seated 3-way band leg curls (average band) 3x21 (7 ea. way) and Band good mornings (avg. band) 3x15
I caught up with Matt at C51 Friday and a classic scene occurred. The bar was loaded and I was wrapping my knees for my last set of squats. A pretty thing walked right up to the power rack, threw a set of Ab Straps over the chin up bar, set down her iPod, placed a box under the straps so she could reach them. Then she climbed up on the box and went to work. I was sitting about 5 feet away from the bar while this was happening. I was sitting here with my knees wrapped wondering how to handle this 'cause she was kinda cute and I looked around the room and another guy doing leg extensions just looked and shook his head. I just shrugged. There here comes Matt, and he's shaking his head, just looking disgusted. I was more amused than pissed. So Matt shows up and she finishes her set looks around and finally says i'm sorry, "I'll come back when you're done." No problem.
I talked to her after I was done squatting to tell her I was done with the rack and she apologized again and was very sorry and sweet over the whole thing. And what I took away from it was: make sure I have enough chin-up bars at the gym.
And don't be a dick. She's a nice girl if a little oblivious.
Stay strong!
Ed T.
Boring...
5-3-1 Lower
Wednesday June 9
Warmup
Deadlift work up to 335x5, 385x5, 440x5
and that was it. From first set to last it took 20 minutes. Then ate crappy fare from Tim Horton's on the way to the gym.
Stay strong,
Ed T.
Wednesday June 9
Warmup
Deadlift work up to 335x5, 385x5, 440x5
and that was it. From first set to last it took 20 minutes. Then ate crappy fare from Tim Horton's on the way to the gym.
Stay strong,
Ed T.
Monday, June 7, 2010
RE Upper
Monday June 7
@ Larry's
Warmup
Benchpress work up to 245 4x6 s/s w/ Inverted rows 3x20, 16, 15
Retract-row-rotate 3x25 w/ mini-bands s/s w/ Pushups 84 reps (3 sets)
OH band crunches w/ light band) 80 reps total s/s w/ Gun Show (2 sets each DB curls and Two-hand tricep extension)
Training is going well when I can squeeze it in. I really sucked at pushups today. Not sure what that was all about...
Stay strong,
Ed T.
@ Larry's
Warmup
Benchpress work up to 245 4x6 s/s w/ Inverted rows 3x20, 16, 15
Retract-row-rotate 3x25 w/ mini-bands s/s w/ Pushups 84 reps (3 sets)
OH band crunches w/ light band) 80 reps total s/s w/ Gun Show (2 sets each DB curls and Two-hand tricep extension)
Training is going well when I can squeeze it in. I really sucked at pushups today. Not sure what that was all about...
Stay strong,
Ed T.
Friday, June 4, 2010
The Whole Enchilada
The Kitchen Sink
That's what you call it when you have missed two training sessions in one week (I did walk 'round da hood everyday) and you cram everything into one day. Well, whaddaya gonna do.
So here goes. Today. Friday June 4.
Squat work up to 310x5, 360x5, 405x5
Benchpress work up to 225x5, 245x5, 265x5 (deload)
Deadlift 205x5, 255x5, 305x5 (deload)
Gun Show
Not bad for a day's work.
On a very exciting note, I have in hand a lease for my gym, The House of Health2. We are located at Grange Hall and Kemp in the Beavercreek Commerce Center in Beavercreek, Ohio. I have some cleaning to do and then we can start moving equipment in. We will be doing some remodelling as well, so, as they say, pardon our dust. The remodelling will not affect the day-to-day operation of the gym. Additionally, we will be open 24/7 as a key club! Someone asked me about the name, The House of Health2. So allow me to explain.
I started lifting weights in Gerry Bosworth's basement in my old neighborhood. Me and several other neighborhood kids. Gerry, or "The Boz", as he was called was an engineer, a powerlifter, a bodybuilder and a helluva guy. He helped to instill in me a love for iron pills (what you call 45 pound plates) that I carry to this day. Boz was a member of The House of Health, which was located over a bar on East First Street in downtown Dayton. When we outgrew the weight pile in his basement he would take us down to The House with him. (Imagine one very large man and 3 or 4 high school kids stuffed into a compact Olds Starfire). Anyone who was and wanted to be anyone, trained there. There were bodybuilders and powerlifters and all kinds of meatheads there. It was great! There were wooden floors and handmade "machines" and every now and then the bar downstairs would call up to the gym and complain about people dropping weights on the floor, dispersing dust onto the bar patrons (and into their drinks!) (And just to date myself, I remember when the first woman came in to train. The owners were going to train her and she walked in, everyone stopped what they were doing and stared. I think the music stopped too. No one knew what to think of a woman coming into a gym. Hell, there was only one bathroom there and the locker room had no provisions for women!) I loved that place and scrapped nickle and dime to keep my membership there all through high school. It was a sad day when The House closed its door for the last time. So, my venture is The House of Health2 in honor of the original and the "2" is because it's the second, and if anyone asks, well yeah, it's a chain and there's a number one and a number two and a number three and...you get the idea (cheap marketing tactic I know). When I think of that place today I still smile and when this crazy notion of opening my own place popped up, well, the name seemed more than appropriate. I hope I can do it justice.
Stay strong,
Ed T.
That's what you call it when you have missed two training sessions in one week (I did walk 'round da hood everyday) and you cram everything into one day. Well, whaddaya gonna do.
So here goes. Today. Friday June 4.
Squat work up to 310x5, 360x5, 405x5
Benchpress work up to 225x5, 245x5, 265x5 (deload)
Deadlift 205x5, 255x5, 305x5 (deload)
Gun Show
Not bad for a day's work.
On a very exciting note, I have in hand a lease for my gym, The House of Health2. We are located at Grange Hall and Kemp in the Beavercreek Commerce Center in Beavercreek, Ohio. I have some cleaning to do and then we can start moving equipment in. We will be doing some remodelling as well, so, as they say, pardon our dust. The remodelling will not affect the day-to-day operation of the gym. Additionally, we will be open 24/7 as a key club! Someone asked me about the name, The House of Health2. So allow me to explain.
I started lifting weights in Gerry Bosworth's basement in my old neighborhood. Me and several other neighborhood kids. Gerry, or "The Boz", as he was called was an engineer, a powerlifter, a bodybuilder and a helluva guy. He helped to instill in me a love for iron pills (what you call 45 pound plates) that I carry to this day. Boz was a member of The House of Health, which was located over a bar on East First Street in downtown Dayton. When we outgrew the weight pile in his basement he would take us down to The House with him. (Imagine one very large man and 3 or 4 high school kids stuffed into a compact Olds Starfire). Anyone who was and wanted to be anyone, trained there. There were bodybuilders and powerlifters and all kinds of meatheads there. It was great! There were wooden floors and handmade "machines" and every now and then the bar downstairs would call up to the gym and complain about people dropping weights on the floor, dispersing dust onto the bar patrons (and into their drinks!) (And just to date myself, I remember when the first woman came in to train. The owners were going to train her and she walked in, everyone stopped what they were doing and stared. I think the music stopped too. No one knew what to think of a woman coming into a gym. Hell, there was only one bathroom there and the locker room had no provisions for women!) I loved that place and scrapped nickle and dime to keep my membership there all through high school. It was a sad day when The House closed its door for the last time. So, my venture is The House of Health2 in honor of the original and the "2" is because it's the second, and if anyone asks, well yeah, it's a chain and there's a number one and a number two and a number three and...you get the idea (cheap marketing tactic I know). When I think of that place today I still smile and when this crazy notion of opening my own place popped up, well, the name seemed more than appropriate. I hope I can do it justice.
Stay strong,
Ed T.
Tuesday, June 1, 2010
Deload week
May 29-Saturday
At the end of a very long day I trained at Larry's...
Squat 225x5, 255x5, 280x5
Seated leg curls w/ green band (3 way) 3x18 (6 ea. way)
Band good mornings 3x15 (blue)
Band pull aparts 3x20 (mini) and TKE's 3x15-20 worked in between sets
Leg lifts 3x 60 seconds
May 31-Monday
@Area 51
Warmup
Benchpress work up to 245x3 x6 sets
Then they closed. And there were several very disgruntled lifters. There was no sign posted but it was a holiday and obviously there was bar-b-que to be had...So I took care of some things and finished at Larry's a few hours later.
Part duex
Inverted BW rows 3x19, 16, 15
Retract-row-rotate with mini-bands 3x lotsa reps S/S with
Pushups 103 reps (3 sets)
Gun show
OH crunches 3x15
Ball crunches 2x20
I have been walking every day. And trying to get in the Prowler/ complexes or whatever whenever. The biggest challenge since the gym closed has been consistency. Larry's is great because it is 5 minutes from my house and I can do whatever I need to do there. It is not the best equipped but it is enough. And with a little creativity one can get A LOT done. Poor Matt on the other hand, with babysitting issues, rotates between 3 or 4 places (!!!) And he is not alone. So the moral of the tale is to make the best of what you have. Just because you do not have what you used to have or what you THINK you need does not mean you cannot still get the job done. It IS a very frustrating situation but, like my dear old grandmother used to say, "it is what it is." She was also very fond of, "whaddaya gonna do?" (Like "fuggedaboutit" these can be used as nouns, verbs, adjectives and interjections. A very multi-purpose phrase(s).) For example:
Matt: "F&^%$#g gym's closin' early!"
Me: "Aa, whaddaya gonna do."
Matt: "They didn't even put up a f!#$%^g sign!"
Me: "It is what it is."
Matt: "This place sucks."
Me: "Fuggedaboutit."
See? Try it. It works. Three phrases that can get you through virtually any situation. (I am also partial to Charlie Sheen's "I understand" from Two and a half men. Couple that with "Interesting." and one has a rather complete vocabulary at their disposal.) But I digress...
Do the best with what ya got. Look at what you DO have instead of what you lack. 'Cause kickin' ass is still kickin' ass. Be like Nike.
Just do it,
Ed T.
At the end of a very long day I trained at Larry's...
Squat 225x5, 255x5, 280x5
Seated leg curls w/ green band (3 way) 3x18 (6 ea. way)
Band good mornings 3x15 (blue)
Band pull aparts 3x20 (mini) and TKE's 3x15-20 worked in between sets
Leg lifts 3x 60 seconds
May 31-Monday
@Area 51
Warmup
Benchpress work up to 245x3 x6 sets
Then they closed. And there were several very disgruntled lifters. There was no sign posted but it was a holiday and obviously there was bar-b-que to be had...So I took care of some things and finished at Larry's a few hours later.
Part duex
Inverted BW rows 3x19, 16, 15
Retract-row-rotate with mini-bands 3x lotsa reps S/S with
Pushups 103 reps (3 sets)
Gun show
OH crunches 3x15
Ball crunches 2x20
I have been walking every day. And trying to get in the Prowler/ complexes or whatever whenever. The biggest challenge since the gym closed has been consistency. Larry's is great because it is 5 minutes from my house and I can do whatever I need to do there. It is not the best equipped but it is enough. And with a little creativity one can get A LOT done. Poor Matt on the other hand, with babysitting issues, rotates between 3 or 4 places (!!!) And he is not alone. So the moral of the tale is to make the best of what you have. Just because you do not have what you used to have or what you THINK you need does not mean you cannot still get the job done. It IS a very frustrating situation but, like my dear old grandmother used to say, "it is what it is." She was also very fond of, "whaddaya gonna do?" (Like "fuggedaboutit" these can be used as nouns, verbs, adjectives and interjections. A very multi-purpose phrase(s).) For example:
Matt: "F&^%$#g gym's closin' early!"
Me: "Aa, whaddaya gonna do."
Matt: "They didn't even put up a f!#$%^g sign!"
Me: "It is what it is."
Matt: "This place sucks."
Me: "Fuggedaboutit."
See? Try it. It works. Three phrases that can get you through virtually any situation. (I am also partial to Charlie Sheen's "I understand" from Two and a half men. Couple that with "Interesting." and one has a rather complete vocabulary at their disposal.) But I digress...
Do the best with what ya got. Look at what you DO have instead of what you lack. 'Cause kickin' ass is still kickin' ass. Be like Nike.
Just do it,
Ed T.
531 Upper
May 27
Warmup
Floorpress work up to 245x5, 275x3, 310x1, 340x1
Dips 39 reps 2 sets w/ 45-pounds
CSR 4x8/ 70, 115, 160, 190
Rear delts (on pec dec) 3x12/ 90-110
Gun show
The 340 was heavy. And truthfully, the only reason I took a shot at it was because M4 did 335 and I wanted to one-up him.
Happy belated birthday to Allison! The best coach HWS ever had!
Stay strong,
Ed T.
Warmup
Floorpress work up to 245x5, 275x3, 310x1, 340x1
Dips 39 reps 2 sets w/ 45-pounds
CSR 4x8/ 70, 115, 160, 190
Rear delts (on pec dec) 3x12/ 90-110
Gun show
The 340 was heavy. And truthfully, the only reason I took a shot at it was because M4 did 335 and I wanted to one-up him.
Happy belated birthday to Allison! The best coach HWS ever had!
Stay strong,
Ed T.
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