what are you doing saturday night?

i was jacked tonight. don't know why but i could not wait to get out of work and get to the gym.
yes...the gym on a saturday night. most people want to go out and party. me...i want to become a beast!

zerchers from hip height
135x5 225x3 315x1 405x5 singles

barbell row
225x5 315x5 5sets

rope pulldown
70x10 10sets

low row
100x40

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and here is a song appropriate enough....

walking funny...

partly because i got 100% capsacin horse liniment on my junk and the other part is i did legs....

oly style front squats
 225x2 7sets

leg press
1leg 540x5 6sets
2leg 540x30,20

wide lunge on smith
 115x5 each leg 5sets

calf rasie on leg press
 90x50, 40

seated calf raise
90x50

treadmill
interval 20 minutes


this will be painful later. i cut my rest time because i want to build up my endurance. breathing heavy the whole time.

oh and here is the song of the day....

a good gym.

abs, forearms, and cardio....

you know you have a good gym when they have a tire out back.
overhead squats 115 5x5
ab pulldowns/side bends/leg raises 180/150/bdywt 10reps 5sets

underhand/overhand wrist curls 185 5x5

twist you wrist 40x5 4sets

herc hold 200 each hand 1minute, 30seconds, 30seconds

tire flip bout 300lber 10flips 2sets

treadmill 20minutes


happy with today. winded but in a good way. just need to keep this up till september. 

when all is good and right in the world...

the universe takes a gigantic crap on you. what a morning! tried to beat a nasty storm this morning. not happening, but i didn't get wet. what i did get was broken windshield wipers. passenger side locked up and caught the driver side. unhooked the mand at least had the driver side working....for a few minutes.
not something i needed right now. seems i have no luck with cars whatsoever. well at least it can't get worse today, or can it?

last night i hopped on the elliptical. 30 minutes was more than enough! i debated about going in tonight but my body needs the rest. wednesday will be cardio, abs, and grip work.

sunday in the gym

despite yesterdays brutality i still went to the gym. ate well this morning....turkey bacon is tasty.
went to the gym for some tricep hammering. started off with close grip presses. 295 was easy so i added pink and purple bands. 5 singles. thinking next time i need to add 10-20lbs and the bands.
grabbed 70lb dumbbells and did tate presses. 5sets of 5 reps. really hit the middle of my triceps. light pushdowns were next, 40lbs 20 reps 8 sets. not done yet! one more set on the dip machine, 90 lbs for 50 reps...
now i am done.

brutal saturday....

went out for event training yesterday. started out with my training partner at his place.  we did log press and stones. log went 140,170,185,200, 220.
felt it in my forearms doing the clean portion. something i need to watch for.
if i make a slight adjustment to my top position then i feel no pressure or pain. so there is promise.  next we did stones. the tacky was not cooperating in the heat and humidity. i did put the 250lber on a 54" platform. then i  put up the 270 and 300 back to back. very happy with that!


headed out to train with some other strongmen. it was brutally hot and humid and no shade to be found. it was also fun...yes fun. bunch of new faces and some strong dudes. got to train with a pro too, The Wolverine Brad Dunn.  did yoke and zercher carries. worked up to 610 on the yoke. when i stood up with it i felt like i had a ton on my back. think i went 40 feet with it. the zercher were brutal and my arms have the bruises to prove it...
worked them to 400 lbs and walked 50 feet.

i paid the price for this training. sore, bruised, sunburned and tired.

don't wanna type...

oh boy it is tough to type when your shoulders, arms, and hands ache. but here goes...

did my normal payday/day off work routine. stocked up on groceries and paid bills. woohoo....sarcasm intended. never go shopping when you are hungry. foe some reason i ended up buying 3 reeses dark chocolate peanut butter cups.  got my daily does of education listening to SuperHuman radio. i suggest everyone check it out.

hit the gym for some power work. dreading what it would look like because my legs were aching from yesterday...did my power cleans at 60%. 155 for 5 singles. one thing that bothered me about these were my arms. the bicep tendon aches when i do power cleans. made it through the pain and moved on to hi-pulls. this gets me alot of looks because it looks like i am really cheating bad on upright rows. but that is the way they should be done. i am not the average gym rat. there is purpose to this movement. 255lbs 3 reps 8sets. next up was cardio...oh dreaded cardio....30 minutes of sweat and aching legs!! yes i felt every fiber of my sore thighs.

think tomorrow might be an off day or a swim in the pool. want to conserve the energy for saturday's brutal event training.

leg day!

i knew it was coming, dreaded leg day. always tough after a layoff.needed some motivation to get me going. i found it in this song...



got myself rocking to it and headed out. and damn if it wasn't hooter than hell outside...

started with the good old squat.did warmups with 135-405. the 405 was tricky and felt heavy. but i still went deep. put 495 on the bar...first rep caught me. jiggled a little out of the rack. got it! i did 4 more singles with knee wraps on. what i really like is the fact that the reps got easier!
moved over to the hammer strength deadlift/squat machine. loaded it up to 540 and banged out 3 reps for 5 sets of my favorite, romanian deadlifts. i was heaving at the end and my back was hating me!
next on the torture list was pull-thrus. setup the stack with 100lbs. 10 sets of 10 reps later my back and ass were screaming at me!
finished the workout with wide lunges on the smith machine. 1 set with 115 on the bar...30 reps.
waddled out of the gym and went home. chugged a shake on the way.

i will pay for this tomorrow....

from last night

was too tired and preoccupied watching the waterboy last night.

went to the gym after work....at first i was wavering, kept telling myself go home...who freaking trains on a sunday night? well since i pass the gym on my way home there was no escaping. i went in and trained. to my surprise there were people in the gym.

push presses...worked my warmupswith 3 reps each. got to my work set of 225. did 5sets of 2reps. very happy with this. no misses but i stalled on a couple reps and wasable to push through.
next was seated presses on the snith machine. i wanted to go as heavy as possible and do lockouts. went from nose to overhead with 265 for 3 reps. did 4sets...these were tough!!
jumped to the dumbbell rack next and did side raises with 20lbers. 10 reps 10 sets! i found a way to hit the side head better...or at least for me. i keep my palms facing my body from the front, a pronated grip.
went back the the smith machine and did one more set of presses. this time full presses! 135 for 25 reps.

was very happy with this workout! i think 275 should be easy in september....hoping things work out for september. i am looking forward to doing this comp.

i am almost done with Poison....still feel the same on it as day one. usually my body adapts to the fat burners but this stuff is intense. energy levels are great. lot of focus throughout the day. i have noticed small changes in my body. i have dropped a few lbs without doing a ton of cardio and a crappy diet. makes me think of the possibilities whren i clean up my diet and do more cardio...
Chain'd out and WTF are still my mainstays for pre-training and during training. Gym manager/owner asked me if i was drinking Kool-aid...haha.

last 2 days....

friday.... went in for a quick cardio session. 20 minutes on the stairmaster. that thing is tough! i feel it in my calves and glutes!! this was also the first day i went to the gym after work. very different feeling...when i got home i ate and passed out. did protein all day so i chowed on carbs, beans and rice and mashed potatoes.

saturday...again after work training. i have not deadlifted for a long time. so i thought what a good exercise to hit tonight. warmed up 135-495. 405 was the toughest. cranked the tunes after that....slipknot's jump da f*** up...495 came up easy and no straps. went big after that with 545. tunes again...rocky balboa "sunshine and rainbows" and eminem "till i collapse" threw on straps just for the ego. came up so easy i think i had another 20lbs in there!!! that is a PR lift for me.

art...

so here is some of the stuff i have been doing recently. mostly sketches that  i would like to paint.

cardio and stuff...

let's start with the easy part...the cardio.

oh let me throw in the abs and forearm work too

ab pulldowns and side bends...180/150 10 reps 5sets

hanging leg raises and kettlebell pass thru....body/25 10 reps 5sets

ovehand/underhand wrist curls....135x10 5sets

treadmill 45 minutes.

and now for the stuff....

if anyone knows me this time of year sucks. i sent my girls home after 6 weeks. i miss hearing their hilarious conversations and watching some funny stuff  with them. i feel completely alone now. i want to head out west to see them but who knows....with the crap storm at work over the schedule i might just be screwed out of that time. someone say some prayers....

the weather has just turned downright nasty. the humidity...like breathing water. throw in the heat and it is a wonderful steam room outside.

i have some drawing to do. one t-shirt design and some other stuff brewing in my head...feels good to get back to it. hopefully i can make this pay.

 

cleaning

power cleans
135x3 5sets

hi-pulls
225x5 5sets

seated dumbbell cleans
70x5 5sets

calf raises
180x20 5sets

stepmaster
20 minutes

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was a short and sweet session. gym was busy but full of meatheads. which is a good thing.

shoulders...

shoulders today....

push press
115x5, 185x5, 205x5, 225x2 2sets, 1 single

1 arm dumbbell clean and press
65x5 5sets

dumbbell side raise
20x15 8sets

smith shoulder press
135x20, 115x10 95x10

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back in the gym

got to the new gym today....good place. 24 hour access. they even have a tire and sled.

rdl on hammer strength
540x3 5sets

good mornings
405x5 5sets

zerchers
315 5singles

rope pulldown
70x15 8sets

low row with rope
100x30

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quotes from a monk...

“Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today.”




“Life can be found only in the present moment. The past is gone, the future is not yet here, and if we do not go back to ourselves in the present moment, we cannot be in touch with life.”



“Live your daily life in a way that you never lose yourself. When you are carried away with your worries, fears, cravings, anger, and desire, you run away from yourself and you lose yourself. The practice is always to go back to oneself.”



“People deal too much with the negative, with what is wrong...Why not try and see positive things, to just touch those things and make them bloom?”





“Reconciliation is to understand both sides; to go to one side and describe the suffering being endured by the other side, and then go to the other side and describe the suffering being endured by the first side.”

THICH NHAT HAHN _________________

a little something

something i did last night.
amazing what happens when you start to "see"
i can literally feel my brain click over as i start drawing.


have not done any exercise in 2 days. will jump back on with KB's tomorrow. mostly because i am working all weekend.

today part 2

kettlebell circuit 2

military press, pullover and press, good morning, side press
5,5,5,6

3 sets

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today...

swimming again....


3 sets 4 laps.

took NO Shotgun prior to getting in the pool...hehe...pumped lats!

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