Wednesday, August 31, 2011

deads and light shoulders.

3 inch deficit deads.

100 x 10
150 x 10
200 x 10
250 x 5
300 x 5
350 x 5
400 x 5

Strict shoulder press
50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
125 x 5

Barbell shrugs

225 x 20
275 x 20
325 x 15
375 x 10

Side raises
25 x 15
35 x 10 x 2

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Monday, August 29, 2011

bench and aux work

Flat bench
50 x 20
100 x 15
150 x 10
200 x 8
250 x 2 x 2
225 x 5 x 2
200 x 6 x 2

Skull crushers
60 x 10
70 x 10
80 x 10
90 x 10

Bench flys
25 x 15 x 3

That's all I had in me before the Tendonitis flared up....
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Sunday, August 28, 2011

Squats and aux work

Squatzzzzzz

Body weight x15
50x 10
100 x 10
150 x 10
200 x 5
225 x 5
250 x 5
275 x 5
300 x 5

Hamstring curlzzzzz
25 x 10
37.5 x 10
50 x 10
62.5 x 8
75 x 8
87.5 x 6
100 x 6

Standing calf raises

225 x 20
275 x 20
325 x 20
375 x 20


Hardest sess in a long time. I think yesterday being in the sun for 8 hours in 115 degree heat killed me for today.....
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Friday, August 26, 2011

shoulders

Strict shoulder press
50 x 20
75 x 15
100 x 10
124 x 5
150 x 5
175 x 3
200 x failed

High rows
75 x 20
100 x 15
125 x 10
125 x 5 x 3

Dumbell shrugs
75 x 20
85 x 20
95 x 20

Barbell shrugs

225 x 10
250 x 10
275 x 10
300 x 10
325 x 10
350 x 10

Side raises
35 x 10 x 4
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Thursday, August 25, 2011

rows and broceps

Chins
Body weight (275) x 4
Band assisted 5 x 3

Pull ups
Body weight (275) x 2
Band assisted x 5

Reverse grip barbell rows

50 x 20
100 x 15
150 x 10
200 x 8
250 x 6

Bent over dumbell flys
35 x 10 x 4

Dumbell rows
75 x 10
85 x 10
95 x 8
105 x 8
115 x 6

Dumbell curlzzzzzzzzzzzzzz
25 x 10
35 x 10
45 x 10
55 x 5
25 x 10 x 3

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Tuesday, August 23, 2011

legs in 45 minutes or their free.

SQUATZ!

body weight x 10
50 x 10
100 x 10
150 x 10
200 x 5
250 x 5
300 x 5

Ham curlzzzzzz

50 x 10
62.5 x10
75 x 10
82.5 x 10
100 x 8

Leg extensions

100 x 10
125 x 10
150 x 10
175 x 10


Standing calf raises

225 x 15
275 x 15
325 x 15
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Monday, August 22, 2011

bench and aux.

Flat bench

75 x 20
125 x 15
175 x 10
225 x 5
275 x 1
250 x 2 x 3
225 x 5 x 2


Skull crushers

60 x 15
70 x 10
80 x 10
90 x 10


DB flys
35 x 10 x 3


Body weight pushups
10 x 3
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highland games training 8/21

Today was hard as hell due to the deficit dead lift max from yesterday....

Braemar 26 feet 9 inches

Open Stone 30 feet 6 inches

35lb weight for distance 36 feet

56 lb weight for distance 22 feet

22lb hammer 66 feet 6 inches

16 lb hammer 77 feet

Bad day but to be expected as I am taxed out pretty good.....



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Sunday, August 21, 2011

simple shoulders in less than 30 minutes....

Strict shoulder press
75 x 20
100 x 10
125 x 10
150 x 4
150 x 3

BB Shrugs

225 x 30
275 x 30
325 x 15
375 x 15

DB side raises

25 x 10
35 x 10 x 3



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Saturday, August 20, 2011

deficit deads from a 3 inch deficit.

125 x 10
175 x 10
225 x 10
275 x 8
325 x 5
375 x 4
425 x 3
475 x 1 (new pr!!!!)
375 x 4
325 x 8

Feel good. Left nothing behind....
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Wednesday, August 17, 2011

back and aux work

Pullups
BW x 2
Band assisted x 5 x 2

Chins
BW x 1
Band assisted x5 x 2

Reverse grip rows
125 x 20
150 x 10
175 x 10
200 x 10
225 x 8
250 x 6

Bent over side raises
35 x 10 x 4

DB rows
75 x 10
85 x 10
95 x 10

BB curlzzzzzzz
60 x 10 x 4
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Tuesday, August 16, 2011

bench ....

Flat bench

75 x 20
125 x 10
175 x 10
200 x 8
225 x 6
250 x 3 + 1
225 x 4 x 2

Skull crushers

60 x 10
70 x 10
80 x 10
90 x 10

Bench flys

35 x 10 x .... Was gonna go for another 4 sets but my arms started hurting like mad...Tendonitis flare up for the f ING fail.....

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Monday, August 15, 2011

Squats and aux work

Squatz!

50x10
100x10
150x10
200x5
225x5
250x5
275x5
300x5
325x3 (new pr)

Ham curls
25x20
37.5x20
50x10
62.5x10
75x8
87.5x6
100x4

Standing calf raises

175x20
225x20
275x15
325x10

I feel ok. Had issues with my right knee earlier today but after it popped about 6 times throughout the day it felt much better come squat time.

Cals ? I don't give a crap lol
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Sunday, August 14, 2011

highland games training

Braemar Stone 25 feet 3 inches

Open Stone 29 feet 10 inches

Heavy weight for distance (56 lb) 23 feet 6 inches

Frankinstien (homemade light weight for distance 35lbs) 40 feet 3 inches

Light weight for distance (28 lb) 48 feet 11 inches

Heavy Hammer (22lb) 66 feet 5 inches

Light Hammer (16lb) 83 feet 10 inches

Weight over bar 10 feet. Kept skinning the bottom of the bar at 11 feet..... Needs work.

Also dragged a 420lbs sled 75 feet in less than 90 seconds. Lol


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Saturday, August 13, 2011

shoulders.

STRICT SHOULDER PRESS

50X20
75X10
100X10
125X8
150X6
175X4
150X6
125X8
100X10

BARBELL SHRUGS

125X25
175X25
225X25
275X15
325X15
375X10
425X5
375X10
325X15
275X25
225X25
175X25

DUMBELL SIDE RAISES

35X10X5

overall a quick workout. Got it all done in about 40 minutes. Trying to work it out so I get 5 30 to 45 min training sessions in a week on top of two highland games training sessions. We will see how long I can keel this up lol.
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Friday, August 12, 2011

deficit deads.

Deficit deads, 4 inch deficit.

130x10
180x10
230x5
280x5
330x5
380x4
430x1
380x2
330x5


That's all I could cram into the 25 minutes I had to do em. Lol
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Thursday, August 11, 2011

Back work and aux....

pull ups

BWx3
band x5x3

Chins
BWx1
band x5x3

RG Rows
100x15
125x10
150x10
175x10
200x5
225x5


Good morning:
75x10
100x10
125x10
150x10
175x8
200x6
225x4


Bent side raises
35x10x2
45x10x2

DB rows
85x10
95x10x2

BB curlzzzzzzzzzzzzzzzz

50x10
60x10
70x10
80x10
90x10



Tuesday, August 9, 2011

chest and tri

Flat bench
50x20
75x20
125 x10
175 x8
225x5
275x1
250x2x2
225x4x3


Skull crushers

60x10
70x10
80x8
90x6


Db flys

25x10x2
35x10x2

35 min to complete. My arms are trashed....
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08/08/2011 short legs

Squat
BW x 10
50x10
75x10
125x10
175x5
225x5
275x5
325x2 - less ugly :)


Ham curls
25x20
50x20
75x10
100x10 killer

Standing Calf raises:
175x15
225x15
275x15
325x15


all done in less than 30 min.

08/07/2011 HG training

Breamar Stone:  24 feet 9 inches (suckage)

Open Stone: 30 feet (again, suckage)

56lb weight for distance 24 feet 8 inches (new PR!!!!!)

35lb weight for distance 40 feet 10 inches (new PR!!!!!)

HH 63 feet 8 inches (started running out of steam)

LH 73 feet.... (steam gone....lol)

Kinda blew my load on the 56 and 35...need to pace myself better.

08/06/2011 short shoulder

SSP
50x20
75x10
100x10
125x5
150x5+3
125x10


DB shrugs
90x30
130x20x4


Hang snatch

75x10
100x5x2
125x5


Side raises:

25x10x2
35x10x2

got it done in 40 min.

Monday, August 8, 2011

08/04/2011 back and bicep

Pull ups:
BW x 3
Band x 5x3

Chins:
BW x 3
band x 5x3


RG BB rows:

50x20
100x20
150x10
200x10
250x5x2


Good mornings:

50x20
75x10
100x10
125x10
150x10
175x5
200x5



DB rows:

75x10
85x10
95x8
105x6
115x4


DB curlzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

35x10x4


got the work done in just shy of an hour.

08/03/2011 chest and tri

flat bench:

75x20
125x10
175x8
225x6
250x3x3
225x5x2


bench flys:
35x10x3

Close grip flat bench:
75x20
100x15
125x10
150x5x2

Pushups:

10x3


trying to get the work done in less than a hour. Shaved it down to 50 min but the goal is 45