Day 7 already
Arms again, my triceps were still a bit sore from the last workout so I cut back a little on the dips.
OA pull up with band - 10 x 1/1 , I may go with a lighter band next time
Ring dips - 10 x 1
Weighted pull ups - 16kg , ladder 1,2,3 x 2
Kris made us a loading pin so we'll be putting that to good use soon. Did some v-bar lifts with it today just for fun. Did 100#, didn't try more.
also made a trip to Lowe's and made a lever bar/ crush tool as described on Adam Glass's page. This thing is extremely effective. It's amazing how heavy 5# can feel when it's on a bar 20# from your hand. That's physics for you though.
Friday, January 11, 2008
Wednesday, January 9, 2008
gettin' it
Day 6
Triceps ext, kneeling on rings - 6sets x 4 reps , 1:30 rest
5 min rest
ZSQ - 80# x 6 sets x 4 reps , 1:30 rest
These are feeling a lot better and the arms are toughening up already. The extra rep/set and 5# made a good difference from last time
rest
Farmer's Walk on toes , 2-24kg x 3 sets x 100ft , my calves were screaming after this and I'm sure I'll feel it tomorrow. But maybe after a few weeks of these it won't look like I'm riding a chicken, lol.
I receive my stock of bending materials from FBBC yesterday. The 3/16" round CRS x 5" went pretty easy and felt good. Last year when I bent my first green nail I stalled out on the first attempt and really had to grind through to get it but today it went smoothly. It's nice to see how far you've come. The 3/16" x 7" square stock is a different story though. I bowed it slightly but that's it. Since it isn't my bending day I didn't try to force it. We'll see what happens on saturday and hopefully my leather wraps will have arrived.
Bending is such a phenomenal exercise. It hits everything from the waist up and down to the fingers. FBBC has some great bending material and the staff was very helpful. And don't forget a good set of leather wraps, which you can get from Adam Glass (see the link to the right).
Triceps ext, kneeling on rings - 6sets x 4 reps , 1:30 rest
5 min rest
ZSQ - 80# x 6 sets x 4 reps , 1:30 rest
These are feeling a lot better and the arms are toughening up already. The extra rep/set and 5# made a good difference from last time
rest
Farmer's Walk on toes , 2-24kg x 3 sets x 100ft , my calves were screaming after this and I'm sure I'll feel it tomorrow. But maybe after a few weeks of these it won't look like I'm riding a chicken, lol.
I receive my stock of bending materials from FBBC yesterday. The 3/16" round CRS x 5" went pretty easy and felt good. Last year when I bent my first green nail I stalled out on the first attempt and really had to grind through to get it but today it went smoothly. It's nice to see how far you've come. The 3/16" x 7" square stock is a different story though. I bowed it slightly but that's it. Since it isn't my bending day I didn't try to force it. We'll see what happens on saturday and hopefully my leather wraps will have arrived.
Bending is such a phenomenal exercise. It hits everything from the waist up and down to the fingers. FBBC has some great bending material and the staff was very helpful. And don't forget a good set of leather wraps, which you can get from Adam Glass (see the link to the right).
Monday, January 7, 2008
Fred makes his case
I just watched a youtube video of Fred Thompson explaining why he would be the best choice for President. Now brace yourself but the video is actually based on conservative principles and ideas, not emotions and fear or PC promises. As a conservative tired of Republicans being weak on principles and spending like a drunken senator it is refreshing to hear these words. To quote a wise man, "Fred is a full grown man". I believe that to be even more true after this video. The man has a plan for a variety of the issues I hold important, lower taxes, stronger military and border security, rescuing the failing SS system and sanctity of life. The only other thing I would like to have seen is an energy plan that opens ANWAR to drilling and reduces the red tape on building some new refineries.
Check it out for yourself
http://www.youtube.com/watch?v=VblJq4j0_SE
A friend of Fred
Check it out for yourself
http://www.youtube.com/watch?v=VblJq4j0_SE
A friend of Fred
rough start
Today was get-ups again. I did a couple reps with 25# as a warm up. Then
24kg x 3 sets x 2/2
These felt tough from the start. Really had to struggle to keep the elbow locked which has never been an issue for me. And using the mid-section to get up onto the hand was tough also. But I gutted it out and now they are behind me.
Snatches
24kg x 12 sets x 2/2 , started new set every 1:15
This pace was still pretty comfortable, will go to 1:oo next time
Wrist roller: extension - 25# x 2 sets x 2 reps
Flexion - 35# x 2 sets x 2 reps
A rep took about 11 rotations per each hand
Pony clamp thumb pinch x 2 sets x 5/5
24kg x 3 sets x 2/2
These felt tough from the start. Really had to struggle to keep the elbow locked which has never been an issue for me. And using the mid-section to get up onto the hand was tough also. But I gutted it out and now they are behind me.
Snatches
24kg x 12 sets x 2/2 , started new set every 1:15
This pace was still pretty comfortable, will go to 1:oo next time
Wrist roller: extension - 25# x 2 sets x 2 reps
Flexion - 35# x 2 sets x 2 reps
A rep took about 11 rotations per each hand
Pony clamp thumb pinch x 2 sets x 5/5
Saturday, January 5, 2008
End of wk 1
Deadlifted today. Using a program that I read on Rif's blog, I think it might be from WSB.
180# (70% max) x 8 sets x 3 reps, 1 min rest.
Chest is a little sore from the dips yesterday. But we did some bending and I think it loosened it up.
1/4" carriage bolts x 5" , 2 DO, 2 DU , 1/4 carriage bolt x 4" , 1 DO , 1 DU, 1 pole barn nail DO
CoC Trainer x 5 reps x 2 sets L/R ,
rubber band finger extensions with a novelty bracelet x 15 reps x 3 sets
Going to use some ice/heat contrast on forearms and chest today to aid recovery. Those finger rolls really blasted my forearms. Look out Popeye, here I come.
180# (70% max) x 8 sets x 3 reps, 1 min rest.
Chest is a little sore from the dips yesterday. But we did some bending and I think it loosened it up.
1/4" carriage bolts x 5" , 2 DO, 2 DU , 1/4 carriage bolt x 4" , 1 DO , 1 DU, 1 pole barn nail DO
CoC Trainer x 5 reps x 2 sets L/R ,
rubber band finger extensions with a novelty bracelet x 15 reps x 3 sets
Going to use some ice/heat contrast on forearms and chest today to aid recovery. Those finger rolls really blasted my forearms. Look out Popeye, here I come.
Friday, January 4, 2008
day 3, and it was a good day
One of my goals is to be able to do a one-arm pullup. So I'll incorporated them into my training by using bands to reduce my body weight but it will allow me to go through the full range of motion. I really feel the biceps contract at the last couple inches. I'm using a combo of 2 green bands. One girth hitched to the bar the other is draped across the loop creating 2 foot straps. Not sure how much weight it takes off. Also not sure if it is easier or harder than a single band.
OA pullup - 10 singles each arm. L and R were done back to back. A new set was done each 1:20.
These felt pretty good, left was a little stronger than the right. Free hand was touching the band for balance only, no gripping.
5 min rest
Ring dips - bw -( on the rings adds a whole new dimension from bars) 7 sets x 2 reps , again a set done each 1:20
5 min rest
Pullups - bw + 24kg x 1 rep ( decided this was too heavy)
16kg x 1 rep x 4 sets , 1:20 min
Finished with some HLR to stretch arms and lats plus worked the mid-section
Grip work - Pinch, 3 dimes x 15 sec x 2 sets each hand
- two hand pinch, around the world with 20kg bumper plate (these are wiiide)
one set CW, one set CCW , made it about 3/4 around
Finger rolls- bb x 75# x 2 sets x 15 reps
wrist extension with 10# plate, 10/10 and 6/6
did a few arm bars with 25#, this was a nice bicep stretch as much as anything else.
I have a feeling my triceps will be screaming tomorrow or sunday from the dips, plus some muscles I didn't know I had.
OA pullup - 10 singles each arm. L and R were done back to back. A new set was done each 1:20.
These felt pretty good, left was a little stronger than the right. Free hand was touching the band for balance only, no gripping.
5 min rest
Ring dips - bw -( on the rings adds a whole new dimension from bars) 7 sets x 2 reps , again a set done each 1:20
5 min rest
Pullups - bw + 24kg x 1 rep ( decided this was too heavy)
16kg x 1 rep x 4 sets , 1:20 min
Finished with some HLR to stretch arms and lats plus worked the mid-section
Grip work - Pinch, 3 dimes x 15 sec x 2 sets each hand
- two hand pinch, around the world with 20kg bumper plate (these are wiiide)
one set CW, one set CCW , made it about 3/4 around
Finger rolls- bb x 75# x 2 sets x 15 reps
wrist extension with 10# plate, 10/10 and 6/6
did a few arm bars with 25#, this was a nice bicep stretch as much as anything else.
I have a feeling my triceps will be screaming tomorrow or sunday from the dips, plus some muscles I didn't know I had.
Wednesday, January 2, 2008
Day 2 training
After reading a couple articles on the zercher squat I decided to add it to this program
ZS - 75# x 3 reps x 6 sets, started a set every 1.5 min.
5 min rest
Tricep ext on the rings, kneeling- 3 reps x 5 sets, started on 1.5 min
gripper- CoC #T , 5 reps x 3 sets
HG 200 , 5 reps x 2 sets, couldn't complete the close with last reps of LH.
After resting and before heading home I decided my legs needed a little more work
Hack squat with kb, 20# , 2 reps x 2 sets. I tried 3 reps but lost it both sets. It's amazing what a little leverage can do, 20# feels almost impossible.
My legs could have handled more weight with ZS but my arms couldn't. I figure they will toughen up. I am going to add a 4th rep next time. And going at add a 6th set of triceps ext.
Time to eat some grass-fed steak for dinner.
ZS - 75# x 3 reps x 6 sets, started a set every 1.5 min.
5 min rest
Tricep ext on the rings, kneeling- 3 reps x 5 sets, started on 1.5 min
gripper- CoC #T , 5 reps x 3 sets
HG 200 , 5 reps x 2 sets, couldn't complete the close with last reps of LH.
After resting and before heading home I decided my legs needed a little more work
Hack squat with kb, 20# , 2 reps x 2 sets. I tried 3 reps but lost it both sets. It's amazing what a little leverage can do, 20# feels almost impossible.
My legs could have handled more weight with ZS but my arms couldn't. I figure they will toughen up. I am going to add a 4th rep next time. And going at add a 6th set of triceps ext.
Time to eat some grass-fed steak for dinner.
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