July 27, 2012
Moved dumbbells and dumbbell racks to clean under them and do some organizing. Moving the bells twice (off the racks and back) and counting the extra sets of DBs we have, my daughter figured out I moved 11,632 pounds of weight in about 5 hours. No wonder I was tired.
July 30 - DE upper
Amp'd upper
GHR 2x10
1a. Bench press 195x3x3, 215x3x6 sets 3 grips
1b. Pull-a-parts 145 reps in 5 sets
2a. Reverse band JM press (light band) 4x6/250, 270, 290, 275
2b. Band pushdowns 5x20
3. Chest supported row w/light band doubled over the bar 4x8/70, 90, 115, 140
4. Swiss bar press - medium grip 125x3, 145x3, 160x3
Stay strong,
Ed T
Monday, July 30, 2012
Thursday, July 26, 2012
ME Lower/Upper
Monday 7/23
Foam rolling
Amp'd lower warm-up
1. High box squat w/cambered bar 405x3 w/belt, 435x1, 465x1, 495x1 (pr)
2. Seated good morning w/cambered squat bar 225x8, 265x8, 315x8 (wide stance feet in front)
3a. Reverse hyper 3x20/180, 270, 360
3b. Kneeling lat pull downs (on roller) 4x15
4a. GHR 3x12
4b. Front plank w/feet on ball 2x45s
Wednesday 7/25
Foam rolling and Amp'd upper
1. Incline bench press w/choked mini bands close grip worked up to 225x1, went up easy so went to 245 and missed (?), dropped to 185x2, 195x2
2a. Band bell bar bench press close grip 100x15, 150x14
2b. Blast strap face pulls 3x20
3. Hammer strength Hi-row w/choked light bands 4x8/120, 140, 160, 180
4a. Supine DB triceps extensions 4x10/30, 40, 50(2)
4b. BB curls (from floor) 4x3/91, 113, 135, 157
4c. Pushdowns w/monster mini band 3x35, 35, 30
Stay strong,
Ed T.
Foam rolling
Amp'd lower warm-up
1. High box squat w/cambered bar 405x3 w/belt, 435x1, 465x1, 495x1 (pr)
2. Seated good morning w/cambered squat bar 225x8, 265x8, 315x8 (wide stance feet in front)
3a. Reverse hyper 3x20/180, 270, 360
3b. Kneeling lat pull downs (on roller) 4x15
4a. GHR 3x12
4b. Front plank w/feet on ball 2x45s
Wednesday 7/25
Foam rolling and Amp'd upper
1. Incline bench press w/choked mini bands close grip worked up to 225x1, went up easy so went to 245 and missed (?), dropped to 185x2, 195x2
2a. Band bell bar bench press close grip 100x15, 150x14
2b. Blast strap face pulls 3x20
3. Hammer strength Hi-row w/choked light bands 4x8/120, 140, 160, 180
4a. Supine DB triceps extensions 4x10/30, 40, 50(2)
4b. BB curls (from floor) 4x3/91, 113, 135, 157
4c. Pushdowns w/monster mini band 3x35, 35, 30
Stay strong,
Ed T.
Friday, July 20, 2012
Cannons, DE Lower, RE upper
7-17-12
"The Gun Show"
1a. Triceps rope push downs 3x15
1b. Standing DB curls 3x12
2a. BB curls w/fat grips 2x12
2b. Dips 2x20
3a. Supine DB triceps extensions 3x12
3b. DB hammer curls 3x12
4. Blast straps 3x20
7-18-12
Foam/LX ball rolling and seated glute/piriformis stretch
Combined exercises with movement drills
1a. Reverse hyper 4x12
1b. Squat to stand x 10
1c. Rollovers into v-sits x 10
1d. Bent knee iron cross x 5/side
1e. Quad knee circles x 10 fwd/ x 10 bkwd
1f. Mountain climbers x 10-15
2a. Lying leg curls w/5 lb. ankle weights 3x50
2b. Hip flexor stretch w/rear foot elevated x 30s/side
2c. Standing single leg calf/achilles stretch x 30 s/side holding a 25 lb. DB
2d. Leg swings x 10 front/back, x 10 side-to-side
2e. TKE's 3x15 each
3. Kneeling close grip lat pull downs 3x15
7-19-12
Amp'd lower
1. Box squat w/2 chains/side work up to 315x2x2 with briefs, 335x2x2, 355x2x2
2. Speed pulls (with briefs) - sumo - 245x1x2 sets, 275x1x2 sets, 295x1x3 sets. Pulled against doubled mini bands
7-20-12
Amp'd upper
1. Supine DB press on Swiss ball work up to 100x15. Rest 3 min then 100x13, then 70x26
2a. Reverse band JM press (light bands) 225x8, 245x6, 265x6, 285x6
2b. Mini band triceps push downs 4x25
3a. Mil. press 115x5, 135x5, 155x4
3b. CSR w/light band over bar) 3x10/70, 90, 115
4a. Mini band pull-a-parts 3x35, 35, 30
4b. DB side raises 2x15
5. Tall kneeling Paloff press iso-hold 4x30/s/side
That's the week. Friday I was dragging but that could be the RE work because everything else after the DB presses were a chore.
Stay strong,
Ed T.
"The Gun Show"
1a. Triceps rope push downs 3x15
1b. Standing DB curls 3x12
2a. BB curls w/fat grips 2x12
2b. Dips 2x20
3a. Supine DB triceps extensions 3x12
3b. DB hammer curls 3x12
4. Blast straps 3x20
7-18-12
Foam/LX ball rolling and seated glute/piriformis stretch
Combined exercises with movement drills
1a. Reverse hyper 4x12
1b. Squat to stand x 10
1c. Rollovers into v-sits x 10
1d. Bent knee iron cross x 5/side
1e. Quad knee circles x 10 fwd/ x 10 bkwd
1f. Mountain climbers x 10-15
2a. Lying leg curls w/5 lb. ankle weights 3x50
2b. Hip flexor stretch w/rear foot elevated x 30s/side
2c. Standing single leg calf/achilles stretch x 30 s/side holding a 25 lb. DB
2d. Leg swings x 10 front/back, x 10 side-to-side
2e. TKE's 3x15 each
3. Kneeling close grip lat pull downs 3x15
7-19-12
Amp'd lower
1. Box squat w/2 chains/side work up to 315x2x2 with briefs, 335x2x2, 355x2x2
2. Speed pulls (with briefs) - sumo - 245x1x2 sets, 275x1x2 sets, 295x1x3 sets. Pulled against doubled mini bands
7-20-12
Amp'd upper
1. Supine DB press on Swiss ball work up to 100x15. Rest 3 min then 100x13, then 70x26
2a. Reverse band JM press (light bands) 225x8, 245x6, 265x6, 285x6
2b. Mini band triceps push downs 4x25
3a. Mil. press 115x5, 135x5, 155x4
3b. CSR w/light band over bar) 3x10/70, 90, 115
4a. Mini band pull-a-parts 3x35, 35, 30
4b. DB side raises 2x15
5. Tall kneeling Paloff press iso-hold 4x30/s/side
That's the week. Friday I was dragging but that could be the RE work because everything else after the DB presses were a chore.
Stay strong,
Ed T.
Monday, July 16, 2012
ME upper
Monday July 16
Amp'd upper warm-up
1. Floor press-medium grip-w/2 chains/side- worked up to 280x1 then 250x2
2a. Incline press-close grip-3x3/155, 180, 205, 145x15 (medium grip)
2b. Hammer Strength Hi-row-w/choked light band 4x10/90, 110, 140, 160
3a. BB curls 3x6/113, 133, 153
3b. Triceps pushdowns w/monster mini band 3x35, 35, 30
4. Farmer's walk-160-pounds/side-4x40 meters
I had one of those incredibly unmotivated days that I have not had in a long time. It was terrible. Then I read an article that told me that the "average American male" has 12.4-inch biceps, a 39.7-inch chest, bench presses 145 pounds and squats 165! Suddenly I felt better. 'Cause I can beat all that (even the waist!) And much sadder for the "average American male" when I realized that we have females in the gym who can bench press and squat (more) than the average, ahem, man.
Suddenly I don't suck as much. Read the following link for more great reasons NOT to be average.
http://asp.elitefts.net/qa/training-logs.asp?qid=144335&tid=124
Stay strong,
Ed T.
Amp'd upper warm-up
1. Floor press-medium grip-w/2 chains/side- worked up to 280x1 then 250x2
2a. Incline press-close grip-3x3/155, 180, 205, 145x15 (medium grip)
2b. Hammer Strength Hi-row-w/choked light band 4x10/90, 110, 140, 160
3a. BB curls 3x6/113, 133, 153
3b. Triceps pushdowns w/monster mini band 3x35, 35, 30
4. Farmer's walk-160-pounds/side-4x40 meters
I had one of those incredibly unmotivated days that I have not had in a long time. It was terrible. Then I read an article that told me that the "average American male" has 12.4-inch biceps, a 39.7-inch chest, bench presses 145 pounds and squats 165! Suddenly I felt better. 'Cause I can beat all that (even the waist!) And much sadder for the "average American male" when I realized that we have females in the gym who can bench press and squat (more) than the average, ahem, man.
Suddenly I don't suck as much. Read the following link for more great reasons NOT to be average.
http://asp.elitefts.net/qa/training-logs.asp?qid=144335&tid=124
Stay strong,
Ed T.
Saturday, July 14, 2012
ME Lower
Friday the 13th
Foam rolling
1a. Sumo deadlift lotsa light singles w/Keryn while she was training (215 sumo) then it be my turn...361x1, add belt, 401x1, 436x1, 457x1, put plates onto 4 mats/side (approx. 2-inches high), then 477x1, 497 miss, 401x3
1b. Blast strap pull-a-parts 3x20
2a. GHR 4x10
2b. Band good mornings 4x20 (strong band)
3. Low cable rows w/DD handle 4x15/125, 150, 175, 200
Stay strong,
Ed T.
Foam rolling
1a. Sumo deadlift lotsa light singles w/Keryn while she was training (215 sumo) then it be my turn...361x1, add belt, 401x1, 436x1, 457x1, put plates onto 4 mats/side (approx. 2-inches high), then 477x1, 497 miss, 401x3
1b. Blast strap pull-a-parts 3x20
2a. GHR 4x10
2b. Band good mornings 4x20 (strong band)
3. Low cable rows w/DD handle 4x15/125, 150, 175, 200
Stay strong,
Ed T.
Wednesday, July 11, 2012
Up to date
Monday July 9Amp'd lower warm-up
1a. Squat work up to 365x2x6 sets
1b. Vertical jumps 6x3
Wednesday July 11
DE upper OR "Why I won't whine about having to 'train-all-by-myself-sniff-sniff-waaaaaahhhhh'"
Amp'd upper
1a. Bench press work up to 215x3x6 sets then 275x1, 315x1, donned the trusty Slingshot and went 340x1, 365x1
1b. mini band pull-a-parts 3x35, 35, 30
2a. 5-board press w/ wide grip worked up to 355x3, 375x3
2b. Low rows 2x20/150, 175
C. DB mil. press 3x10/35, 45, 50
*Aided by my trusty Indian scout (from the Asian continent not the Great Plains) "Chuck", who weighs a whopping 172 lbs. soaking wet I was able to unrack the heavy bench singles and the bar for the board work. So please do not tell me that you cannot train "by yourself." "By yourself" is not optimal but you can make it work. Just find yourself a 172 Indian who (preferrably) speaks English and you can get anything done! Or you could do the same crap over and over an over (back like you did in '82) and wonder WTH it doesn't work now. In 2012.
Thanks Shawn too!
Ed T.
1a. Squat work up to 365x2x6 sets
1b. Vertical jumps 6x3
Wednesday July 11
DE upper OR "Why I won't whine about having to 'train-all-by-myself-sniff-sniff-waaaaaahhhhh'"
Amp'd upper
1a. Bench press work up to 215x3x6 sets then 275x1, 315x1, donned the trusty Slingshot and went 340x1, 365x1
1b. mini band pull-a-parts 3x35, 35, 30
2a. 5-board press w/ wide grip worked up to 355x3, 375x3
2b. Low rows 2x20/150, 175
C. DB mil. press 3x10/35, 45, 50
*Aided by my trusty Indian scout (from the Asian continent not the Great Plains) "Chuck", who weighs a whopping 172 lbs. soaking wet I was able to unrack the heavy bench singles and the bar for the board work. So please do not tell me that you cannot train "by yourself." "By yourself" is not optimal but you can make it work. Just find yourself a 172 Indian who (preferrably) speaks English and you can get anything done! Or you could do the same crap over and over an over (back like you did in '82) and wonder WTH it doesn't work now. In 2012.
Thanks Shawn too!
Ed T.
Wednesday, July 4, 2012
Happy Independence Day
or what's left of it...Independence wise...Always one of my favorite days to celebrate.
Training from yesterday
Amp'd warm-up with some customizations
Floor press (medium grip) with average bands choked from top pin: worked up to 355x1, 375x1, 390x1 (pr), 405x1
TGU (turkish get-ups) 1x5/side
*The press felt like crap through all the sets until I took the 390 and that flew. So I figured WTH and took the 405. I brought it down a little too low on my chest, overcorrected, got my elbows back under the bar and ground it out.
**As for the "git-ups" well I had one of the gym members show me how to do it (again the WTH) just because.
Happy Fourth of July!
Ed T.
Training from yesterday
Amp'd warm-up with some customizations
Floor press (medium grip) with average bands choked from top pin: worked up to 355x1, 375x1, 390x1 (pr), 405x1
TGU (turkish get-ups) 1x5/side
*The press felt like crap through all the sets until I took the 390 and that flew. So I figured WTH and took the 405. I brought it down a little too low on my chest, overcorrected, got my elbows back under the bar and ground it out.
**As for the "git-ups" well I had one of the gym members show me how to do it (again the WTH) just because.
Happy Fourth of July!
Ed T.
Sunday, July 1, 2012
ME Lower-7/1/12
ME lower
Lat pull downs 4x15/160, 180, 200, 160 w/H bar
Cambered bar high box squat (used a bench-height is approximately the same as my high box): Worked up to 405x1, 445x1, 485x1 (pr-didn't expect that)
GHR 3x10
Good way to start the week.
Stay strong
Ed T.
Lat pull downs 4x15/160, 180, 200, 160 w/H bar
Cambered bar high box squat (used a bench-height is approximately the same as my high box): Worked up to 405x1, 445x1, 485x1 (pr-didn't expect that)
GHR 3x10
Good way to start the week.
Stay strong
Ed T.
Week 3 part 2
DE upper
Friday June 29
Amp'd upper
Bench press 8x3 @ 215 w/3 grips and Mini band pull-a-parts 3x35, 35, 30
Chain suspended bench press: hanging somewhere around between a 3 and a 4 board i.e. a little low, wide grip worked up to 365x2 then 300x3
Military press 130x5, 150x3, 165x1 and Low row/150x15, 175x12, 200x10, 225x8, 250x6
Band push downs (monster mini) 3x35 (2), 30 and Standing DB curls 2x20/35, 40
No one around the gym by the time I got to train so I opted for the suspended presses and ended up hanging the bar lower than I would have liked. Otherwise kicked booty.
Stay strong,
Ed T.
Friday June 29
Amp'd upper
Bench press 8x3 @ 215 w/3 grips and Mini band pull-a-parts 3x35, 35, 30
Chain suspended bench press: hanging somewhere around between a 3 and a 4 board i.e. a little low, wide grip worked up to 365x2 then 300x3
Military press 130x5, 150x3, 165x1 and Low row/150x15, 175x12, 200x10, 225x8, 250x6
Band push downs (monster mini) 3x35 (2), 30 and Standing DB curls 2x20/35, 40
No one around the gym by the time I got to train so I opted for the suspended presses and ended up hanging the bar lower than I would have liked. Otherwise kicked booty.
Stay strong,
Ed T.
Subscribe to:
Posts (Atom)