Wednesday, November 30, 2011

rows and a side of broceps.

Band pulls ups at 21 inch peg
5 x 5

T bar rows
90 x 10
115 x 10
135 x 10
160 x 10
180 x 8
205 x 5
225 x 5
250 x 5

Pendlay rows

135 x 10
155 x 10
175 x 8
195 x 6
215 x 6

Barbell curlzzzzzzzzz

Bar x 10
65 x 10
75 x 10
85 x 10

Dumbell hammer curlzzzzzz

55 x 10
65 x 10 x 2
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Tuesday, November 29, 2011

bench day

Wide grip flat bench
135 x 10 x 3

180 x 8

225 x 5

250 x 3

250 x 2

225 x 4


Close grip flat bench
135 x 8
145 x 6
155 x 5
165 x 5
175 x 4
185 x 3

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Sunday, November 27, 2011

rack pulls and a little bit of shoulder.

Rack pulls from first pin. Can't go any lower lol
135 x 10
185 x 10
245 x 10
335 x 1 x 5
385 x 1 x 4
425 x 1 x 3
475 x 1 x 2

Strength felt way way down. Cut it here rather then taxing the CNS to much....

Standing shoulder press

Bar x 10
95 x 10
105 x 8
115 x 5
135 x 5
150 x 5
165 x 2
135 x 5 x 2

Dumbell shrugs

125 x 15 x 3

Barbell shrugs

315 x 15
365 x 15
405 x 10

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Thursday, November 24, 2011

you have to do your squats before you get any stuffing.....

Squats
Body weight x 10
Bar x 10
135 x 5
180 x 5
225 x 5
270 x 5
315 x 3 x 2

Hamstring curls
25 x 20
50 x 15
75 x 10
100 x 5 x 2

Standing calf raises
365 x 15
405 x 15
455 x 15
405 x 15
365 x 15

Leg extensions

50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
175 x 5
200 x 5
225 x 5
250 x 5
275 x 5
300 x 5

I was trying to see how heavy I could go before fail but I ran out of loading bar space....need more 100 lb plates lol
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Wednesday, November 23, 2011

rows upon rows upon rows.....

Pull ups

Body weight x 2 x 2
Band from 2nd peg x 5 x 4

T bar rows

90 x 10
135 x 10
180 x 10
225 x 10
270 x 5
225 x 10
180 x 10
135 x 10

Pendlay rows

135 x 10
185 x 5
225 x 5 x 2
180 x 5 x 2
135 x 10

Dumbell rows

95 x 10 x 3

Barbell curls

Bar x 10
60 x 10
70 x 10
80 x 5
95 x 5

Dumbell hammer curls
45 x 10
55 x 10
65 x 8
75 x 6

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Tuesday, November 22, 2011

bench day is teh suck....

Wide grip flat bench

135 x 10 x 3
160 x 5
185 x 5
235 x 5
260 x 3
260 x 1

Dumbell skull crushers
25 x 10
35 x 10 x 2

Close grip flat bench

135 x 10
150 x 10
165 x 5
165 x 2

Presses feel hard.....hate diets but want to trim some of the fat off.
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Monday, November 21, 2011

rack pulling goodness.

Deads to warm up.

135 x 5
185 x 5
235 x 5

Rack pulls

335 x 5
385 x 4
435 x 3
505 x2
585 x failed twice. Felt good about the 505, just popped right up bit this one I couldn't even get the bar more than a half inch up.....

535 x 1 felt heavy as hell....

435 x 2

Called it a day there. Think I'm getting sick again. Went to bed feeling like crapness last night and woke up not much better.
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Sunday, November 20, 2011

highland games training.

Weight for distance

56 lb didn't count as I did this yesterday

35 lb. 41 feet 1 inch

28 lb. Don't know because it blew up finally. Need to rebuild it.

Heavy hammer 66 feet 8 inches

Light hammer 83 feet 11 inches

Braemar stone 25 feet 2 inches

Over all this has been a good training weekend. Starting new diet tomorrow. Hope it helps me drop some of this flub.
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Saturday, November 19, 2011

highland games training

Heavy weight for distance:

Standing cast for 10 casts, best 18 feet.

Single spin for 10 turns, best 25 feet 3 inches

Double spin for 15 turns, best 26 feet 8 inches


Open stone:

33 feet 3 inches.

Good training today.
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Thursday, November 17, 2011

leg suckage....

Squat
Body weight x 10
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2 (suckage)

Hamstring curls
25 x 15
50 x 10
75 x 10
100 x 10

Standing calf raises

315 x 15
360 x 15
405 x 15

Leg extensions

100 x 10
125 x 10
150 x 10
175 x 10
200 x 5
225 x 5
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Wednesday, November 16, 2011

shoulder suckage....

Strict shoulder press
Bar x 10
95 x 10
135 x 5 x 2
155 x 4

Push press
175 x 4
195 x 1

High rows
135 x 5 x 4

Dumbell shrugs
95 x 20
105 x 20
115 x 20
125 x 20
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Tuesday, November 15, 2011

a little bit of rows and curling in the squat rack.

Band pull ups from 2nd peg
4 x 5

Band chins from 2nd peg
5 x 4

Reverse grip barbell rows
Bar x 15
90 x 10
135 x 10
180 x 10
225 x 5

Back flys
35 x 10 x 3

Barbell curls (in my squat rack. Yeah that's right. I'm curling in the squat rack!!!!)
Bar x 10
65 x 10
75 x 10
85 x 5
95 x 5
105 x 5

Hammer dumbell curls
55 x 10 x 3
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Monday, November 14, 2011

bench day

Wide grip

135 x 10 x 2
160 x 10
185 x 5
230 x 5
255 x 4
275 x 1

Bench flys
35 x 10 x 3

Super close grip bench
135 x 10 x 3
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Sunday, November 13, 2011

light deads and rack pulls.

Deads
135 x 10
235 x 10
285 x 10
315 x 10

Rack pulls
385 x 5
425 x 5
475 x 3
515 x 2
565 x failed.

Felt pretty good save for the low cals and low carbs. But that's what diets are all about lol.
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