Trainin and the Toll
8/14 Activations Suspension strap planks with some fall out pauses. MAG handle pulldowns 8x8 Bell rows 6x8 per arm Banbell Press 8x5, Couple down sets 1 lap med heavy prowler 8/13 Activations 2 laps light prowler 8/12 Activations with 1 lap med heavy prowler 8/11 Activations with planks Pulldowns many 1 lap prowler med heavy […]
Wish you were here
Life throws some shit at you and usually it is all at once or seemingly so. That is life however no matter the scripting you try to mold around it. The wife has written a great blog on our long time friend and gym member, Jacob Holmes. So this is dedicated to him and his […]
Training and still prowlin'
Alot has happened recently that Iwill post about shortly. Figured I would just update with some training. Decided to continue on with the prowler daily through August or till I get done with it. 8/8/17 Activations 1 lap prowler with a plate each arm 8/7 Activations and ab work. Pull Downs with MAG handle 8x8 […]
Training /AMEX RAGE
7/30 Just prowler today. One lap heavier then normal, plate and half per arm. Down set lap 25lb arm. Breathing was off some but kept to plan with 30sec on and 20sec off or until the breathing becomes erratic Both were easier and faster then usual. Still trying variations. 7/29 3 laps prowler after some […]
The beating is all how you take it..
7/28 Activations and plank/bird dog work Two laps heavier with prowler and one lap walk with some high stepping and breathing work. Close to the 30 days of daily prowler. Weight has dropped to the 225lb so far. Gotten down to 223lb so far but would call that water. Still shooting for the 220lb number […]
Occlusion
7/24 Activations , extra work on quad with bird dogs and light planks Standing Tsunami lat bar pulls to chest with band mixed with Bell one arm row. 10x10 tsunami bar-Bell rows 10x8 Same Tsunami bar set up and did push downs and pull overs 8x8 each Rigged up a old trap bar upside down […]
scrain' and trainin
7/20 Activations Two laps prowler. 7/19 Activations and plank work(6 sets) BT roll out on quads for 10mins and guts for 10 mins Used new zercher harness straps on belt squat machine. 6x5 Reverse Hypers 5x12 Prowler one lap heavy, one lap no weight 7/18 Activations with ab work , hangin ab 6x8 and light […]
Days of Thermal
7/17 Activations/side twists with bands/ BT gut 10 mins, Quads 5 mins Used Accumobolity Nubs to do push ups. Moved every 10 reps or so to a different part of the hand. There are some hand activations that I used from time to time and using the nubs enabled me to move to those points. […]
Prowlin'
Prowlin' 7/14 2 laps prowler, One heavy , one light 7/13 Activations and plank work, regular for time and sides 4 rounds each 3 laps prowler, started with 45 for lap, 25 for a lap and no weight on the final lap REverse hypers 5x12 7/12 1 lap heavy prowler Activations with ab wheel mixed […]
latest and hatest
7/11 15 mins rower, ya rower, was checking it out to make sure it was in working order and said f it, why not. super boring but different enough Activations with 120lb BT gut and quad roll/static for 5 mins each Two hand swings for time. Rounds of 2 mins, 3 mins, and 2 mins. […]
BAT and the training
7/7 15 mins stepmill Activations and plank/bird dog work 3 rounds BT Gut roll 5 mins and BT quad roll 5 mins. Suspension straps BW rows 8x8 Bench with Duff bar 5x8 Shoulder rok with no weight for 5 mins continuous switching sides every 30 secs Tsunami bar pull downs 8x8 7/6 Activations early with […]
the days past,sorta really buzzed 4th
7/5 15 mins stepper. Changed it up a bit. The stepper battery lost its charge so once I figured it out with some help from the service rep, I tested it out. It seems to be in order now Activations with some BT on the guts and quads. Five minutes was section moving the 120lb […]
Ya, Happy 4th
7/3 15 mins stepmill 10 min BT with 120lb on guts Regular activations and plank/bird dogs Bench with chains 4x5 Over hand/under hand pulls to chest many x many Tempo flyes 4x6 Chest supported rows 10x8 Suspension strap pushes 3xmany 7/2 2 laps prowler Activations 10 min BT static guts 7/1 Activations and ab work […]
BT rollin' bfere training
6/29 15mins stepmill Activations 10 mins static BT on guts with 160lb. Same as before. Started at ASIS for two minutes each spot working up to the bottom of the rib cage/diaphragmy line. The 120lb I do fine with, but the 160lb I am constantly checking the watch. Then I am constantly tryin to relax […]
Trainin
6/27 15 mins stepmill Activations and then worked on a someone for activations. Strange, it was a nice day and we got alot of changes from the guy and he was moving good. Very pleasant time, then as we were sitting around talking about it and suddenly some cries started to rise up on my […]
Training
6/22 15mins stepmill Activations Ab stuff curl ups with half get ups 6 rounds each Double Bell swings 100 reps total 6/21 15 mins stepmill Activations Theme was 3x20 reps, 1 x50 Leg press wide, reverse hypers and leg extensions Boring but work
Training with Jaxy and hangin' with the Hoff
6/20 15 mins stepmill Activations and ab work 10 min bodytempering guts with 120lb 6/19 15 mins stepmill Activations- Did normal activations and then added more using the largest bands for lats, ribs, tricep 10 mins BT guts with 150lb. This was giant ass suck. Very umcomfortable this time. Survived but not fun Floor press […]
You guessed it..training and some body tempering experimentin'
6/14 15 mins stepmill Activations with bird dogs 5 rounds Reversey hypers 4x12 Rack pulls close stance just below the knees 4 plates 2x2, 5 plates 2x2, 585x1x1. Alternated hook grip with over/under Pit shark using prototype front squat harness(really like the feel by the way) 8x10 Reverse hypers 3x10 10 mins with 150lb BT […]
Training
6/12 15mins stepmill Activationss and some tempering. Ab work curl ups with hand walk outs 4 rounds Bell rows up and down the ladder 44lb to 150lb(two rounds total) Speedtech bench(new phrase for light benching work) 8x3 with one chain and Duffalo Bar KB arm bars 3x3 per side 6/11 One hour sled 12 mins […]
Training
6/9 15 mins stepmill Activations and some body tempering. Plank work and bird dogs 3 rounds each Used looper straps for standing pulls to chest. Ran up and down the strap for 9 sets x10 for 3 rounds Strive incline 250 reps total. Went up each set 100,75,50,25x2 Dip 3 xalot Bell floor press 3xalot […]
Training and check up
6/5 15 mins stepmill Activations and side plank work 6 rounds of side Tsunami bar chest pull, underhand rows and straight arm pulldowns 12 sets Fat bar bench Several sets working up to a 315 single and a couple of down sets Bell incline press 3x12 Shoulder Rok 3x 10ish per side 6/4 Walked 2 […]
training
6/1 15 mins stepmill Activations. Reverse Hypers 4x8 Kb work 5/31 Activations and ab work 6x12 Reverse Hypers 6x10 total Rack pulls/hook grip 405x3,495x1,585x1,635x1, 495x1,405x5. Grip held well to kept rolling with it. The video with Clint Darden's hook grip tip has been very helpful. If are struggling with the hook, take a look at […]
training and some skydive naked from a aeroplane
5/29 Activations and plank/ab fallout work several sets Pushups work off suspension straps 10x10 Dumbell press work 5x12 Tsunami bar lat work 8x10 Looper straps tricep extensions 10 per set x 8 setsx2 rounds moving up the loops each set Looper strap rows to chest. Same as tricep extension for reps, sets, rounds 5/28 3 […]
5/23 and 5/24
5/24 15 mins stepmill Activations using bird dogs as my base to test each activations One of the newer things I picked up at the redo of Be Activated recently was picking a movement as a base line test and go through each activation with a retest of the movement upon completion of the activations. […]
Training
5/22 -15 mins stepmill -Activations and plank/curl up work Used a utility strap and the calf machine to do some row work. Basically a t bar but not as much back pressure. 6x10 Bench 3x3, 2x2, 1 single, 2 burn out sets Hammer pull over 5x10 Machine press neutral grip 5x10 5/21 1 hour sled […]
5/3 and 5/4
5/3 15mins stepmill Activations/no ab work Reverse Hypers 4x12 prior and 2x20 post -Wide stance raw squat worked up to 415x3, drop set 315x10 -Lunges half a lap(about 250 lunges) 5/4 -15 mins stepmill -Activations/ light ab work -Reverse hyper 3x12 -Swings and a prowler push
Training
5/2 Light activations and plank/ab fallouts/curl ups 3 rounds each/banded ab work -Warm ups 16kg swings and snatch, same with 24kg,Snatch test. 24kg 50 per arm. Didn't push too hard so time was lame 5:09 5/1 -Activations with planks/ extra abs -Close neutral with wide grip MAg pulldowns 6x8 each -Incline press as best as […]
Latest training
4/30 30 mins sled drag Activations 4/29 Lower Light activations with long ab strap pulldowns. 5 rounds -Reverse Hyper 4 prior and 2 post training -Belt Squat 6x10 Medium wide -Double KB deads ladder with Two hand swings with 88lb. deads 5 to 10 reps, T H swings 10 to 35 reps going up by […]
Converting to Sumo Deadlifting: How I Made It Work for Me
Deadlifting is one of the oldest and hardest exercises around. It’s very simple—you just pick the bar up off the ground and stand up with it. Well, it’s not that easy for everyone.
Training and redeaux le be activated
4/27 -15mins stepmill -Activations, curl ups, Standing ab pulldowns 4 each -Reverse Hypers 3x10 prior, 1x30 post -Kb two hand 10 reps, 20 reps, 40 reps, 80reps, break 4x40 reps 4/26 -15 Mins stepmill - Activations , planks, bird dogs -Reverse Hypers 4x12 prior, 1x50 post -Trap bar pulls Worked up to 5platesx1,2,3, 4 plates […]
Ground Hog Day Training
4/25 -Activations and planks/bird dogs -Kb ladders 20kg. Lined up 4 moves single arm swing, single arm snatch, double swings and double snatches. 5 rounds of the 4 moves adding a rep to each one. 1 H S 8, 1 H S 5, 2 H S 5, 2 H Sn 3. Added a rep to […]
Trainingand Easter Dinner at Ma in Law
4 /18 Light activations with plank work, ab walk outs 4 rounds of each. Kb get up 36lb 5 per side non stop Kb 88lb 10x10 4/17 Activations with bird dogs, side planks Reverse hypers 3x12 Bell presses 5 sets moving up each set. 20 reps, 30 reps, 40 , 50 and 60. Bell tea […]
Days of Boring Past
4/13 -15 min stepmill -Activations, side planks and more ab work -Kb swings 88lbx20x5,25x2 sets, mixed with20kg snatches 5x5,2x15 per arm 4/12 -15 mins stepmill -Activations and planks, bird dogs -Bench 3x3, 2x2 -Box squat 3x3,2x2. Wide stance --narrow stance low box seated GM with two chains 5x5 -Narrow stance low box with 2 chains […]
5 days of double undies...it is alittle gross so read if you want to lau...
The revenge of my body against training and feeling good is the battle of every comic book known. There is always a battle to be fought with much pain and suffering along with a small taste of sunshine. Often it is angst and mental torment brought on by the character himself. Sometimes I believe this […]
Training and my 300lb dragging chain addiction replacement
3/22 15 mins stepmill Activations and plank/birddogs etc Bench 65%3x3,70% 3x2 Reverse hyper 3x12, 1x25 after Deadlift 365 3x3, 405 2x2 Belt squat close stance with pause at bottom 4x12 Bosu ball squats 3x5 3/21 AM 15 mins stepmill I missed my old chains that some ass jack stole along time ago. I had 2 […]
Trains
3/16 15mins stepmill with activations- Get ups with bell 36lb 5 per side non stop Heavy two hand swings 5x10 3/15 15mins stepmill with activations and curl ups/birddogs Saturday we are at Donnies Shoulder Clinic so crammed alot in one day: Bench light load 3x3, 2x2 Box squat medium load3x3, 2x2 Rack pull medium load […]
Trainin
3/14 Currently feeling like Thor is beatin my head with his Hammer. So some activations and managed 30 minutes on the stepmill at a mild pace. Some Red Hot Chili Peppers Blook Sugar Sex Magik pulls me through. 3/13 Woke up feeling alright so the normal training was scheduled. Started with 15 mins stepmill and […]
Tired from the Arnold and a smidge of training and almost running over J...
Can really remember too much training before going to the Arnold so I will skip that and just give the last couple of days 3/9 15mins stepmill Light activations , Bird dogs and roll out planks on suspension straps 4x12 Reverse Hypers 3/8 15 mins stepmill Activations , planks and bird dogs Reverse hypers both […]
Trainin' and Arnold time again
2/23 15 mins stepmill Activations with birddogs Reverse hypers 3 prior, 1 post Planks using suspension straps Deadlift 365x3x3, 395 3x2 2/22 15 mins stepmill Activations with planks and bird dogs Reverse hypers 3 prior, 2 post Knee extensions 10x10 Wide stance leg press 5x5, moved up 3x3 Kb one leg reaches Bench 225x5x3. 235x2x2 […]
Trainin'
2/17 15 mins stepmill Activations, birddogs , strap roll out for holds Reverse hypers 3x12, 1x25 after training Bench 230x3x3, 250x3x2 reps, assisted 275x2x2 Rows using reverse hypers 5x15 Rear delts with bells 5x12 Banded up and overs 3x failure Snatch 24kg 5x10 per arm 2/16 15 mins stepmill Activations with planks and birdogs Reverse […]
Trainin'
2/14 15 mins stepmill continuous up hill climb with 4 minutes of slow down Activations with planks and curl ups and bird dogs Double KBs hikes for 10 and swings for 20x 4 rounds. Harder then I thought on the hikes. 2/13 15 mins stepmill continuous climb Activations Half get ups 3x5 per side […]
Some training, clean CT scan
2/5 Prowler push 2/7 15 min stepmill hard pace 2/4 Activations Reverse hypers 3x12 before training. 2x20 after training Block pulls 405x3 conventional with 2 reps sumox5 sets, 455x3cons,x2 sumox3 sets Light back squat 225x20,275x15 2/6 Couldn't train for a CT scan 2/7 Activations Reverse hypers 3x15 KB two hand swings 6x10, one hand swings […]
2/2 Training and SFG kettlebell recert
2/3 Stepmill 15mins light Activations and lots of tempering. Light pressing and dips 2/2 Activations, ABs, Reverse hypers 5x12 Get ups with no weight 2/1 Lowerish Activations with planks , bird dogs etc Reverse hypers 5x12 Double KB swings 10x12 Swings with mid pull 5x6 per Goblet squats 6x12 1/31 Stepmill/Activations(regualr and with large band)/Planks/ […]
Still training and off the reservation for a bit..
Only gonna go back a few days with training so as not to bore you to death. Here that is: 1/16 - Stepmill 15 mins -Some activations with planks, bird dogs etc 4 rounds each -Regular dumbell press. This felt rather ok today so worked up to a couple of heavier high rep sets at […]
Holiday catch up
12/29 stepmill, 1/1 15 mins stepmill, 1/2 15 mins stepmill 1/2 Upper -Activations and planks/bird dogs -Bench tempo 330 8sets -Bell incline presses 5 sets -Rope pushdowns 5sets -Turkish get up 5 sets x 1 per side -88lb swings 1x30, 1x20 per arm 12/31 Lower -Some activations at the end -Reverse hypers 4x10 -Swings x15,x30,, […]
12/23
12/22 Had to back off the KB work for a couple days. Ever since I go sloppy on snatches a couple weeks ago, it has stayed fired up. Spent alot of time doing hypers, activations, planks and bird dogs. 12/23 -15 mins stepmill constant climg -Activations to start -Various Mcgill style planks, birddogs, stir the […]
12/21 Lower
12/20 -Activations -Stir the pot , bird dogs, planks -Swings 24kx15 per arm, 28kgx30 per arm, 28kgx 60 per arm 12/21 Lower -Activations -Reverse Hypers 3x15 -Tsunami bar 3 plates x6x5 sets -Tsunami bar pin zerchers 2 plates 4x5 reps -Stir the pot, planks, bird dogs -Reverse hypers 2x12 Spud
12/19 upper, etc
2/19 Upper -15 mins stepmill -Activations -Bird dogs, Stir the pots 4 rounds -Bell press 5 reps per alternating 3 sec tempo while holding the in the bottom position. Then asmany regular reps as possible 5 rounds. -Bell suspended rows with the same tempo and theme of press, 5 rounds -Dip with 3 sec tempo […]
Off the rails and training
12/15 -Activations -Mcgill Planks and bird dogs -Reverse hypers 2x20 -Swings 20kg x20 per arm, 24kgx30 swings per arm, 28kgx50 or 60 swings per arm 12/16 Day started out crappy at 4am ish with a text from a employee saying she might not be into work on time. This is mailing packages time and all […]
12/13 and 12/14
12/13 -Activations -Mcgill Planks and birddogs -Reverse Hypers 4x12 12/14 Lower -Activations -Mcgill planks and bird dogs -Reverse Hypers 3x12 -SSB close stance raw. Keeping it light still and working the breathing during the reps. 8 setsx5 reps -Dead stop double KB swings. Purpose here was to work on the reaching back under me to […]
Training and some updates of progress.
12/6 -Activations -Kb swings 16kgx50 per arm, 20kgx70 per arm 12/7 Lower -15 mins stepmill intevals -Activations -Mcgill planks and bird dogs 3 rounds -Close stance squats working on breathing all the way through. Weight is not worth mentioning but many sets at 8 reps per sets -Reverse hypers before and after 6 sets - […]
Training and Hot Shower Thoughts
12/4 -Activations and 15 mins stepmill 12/3 Lower -Activations -Reverse hyper 3x12 -SSB medium raw. Worked up to 375x2x3 sets. Few down sets practicing breathing through the reps -KB swings 24kgx30 per arm, 28kgx60 per arm. Double swings close stance 20kgx50 reps Reverse hyper to loosen up 1x30 12/5 Upper -Activations -Mcgill planks and bird […]
Training 11/29 to 12/2 and recap
Weight is up slightly from last week. Might be the Thanksgiving accumulation or the lower carbs during the week and higher fat consumption. My body has been responding different the past few weeks to food intake. For example, normally when I pound carbs, it explodes with growth of fat and muscle . This go though […]
Back to some training logs and activating
Ok since it took me forever to write the last log, I will try to fill in here and there with what has been going on. I will get back to adding normal boring training information back in. I took a large step back training wise. Usually, it still involved doing what I considered medium […]
Found some of what I was looking for and the Gift
Been on the go for a couple weeks now so I won't really even try to post any training shit. That is really okay as the title says, i was boldly going where no man has gone before, scratch that, plenty of people have been there. It was more like Frodo and Bilbo at the […]
10/10 Upper
Sunday 2 mile fast walk, Monday 20 mins treadmill Upper Oblique work with light band 5x8 per side Wide MAG handle 8x8 Supinating handle pull(think arnold press only a pull down) 6x10 Back raise band rear delt 5x10 Band curls various styles off standing curl pad Bench with mini bands 8x5 Assisted dips off […]
10/3 to 10/7 Jeepers Creepers abs
Monday 20 mins treadmill, Tuesday 2 laps prowler, Wednesday nothing-at all, Friday 20 mins treadmil Had a Pet Scan Wednesday for the 3 month checkup. No results yet but killed the whole day being radioactive. So my weight is holding about 220 right now with some abs showing. I mess with the wife sometimes flashing […]
9/30 and 10/1
Thur 2.5 heavy sled drag, Friday 20 mins treadmill, Sunday 3 mile walk(i know , right, no sled, no prowler, no stepmill, just a walk) 9/30 Upper Heavy long strap ab work again 6x8 Rows and pulldowns and MAG handles 8x8 each Shoulder Rok work. Practicing as many mace moves as I can. Left shoulder […]
9/26 and 9/28
Tuesday 3 plate sled drag for 2.5 laps and 20 mins treadmill 9/26 Upper Smith machine slight incline 5x12 Assisted dips 6x12 Long strap abs heavy 6x10 Rope one arm kickbacks and concentration curls manyx12 per arm Some Dave Tate smith machine push ups for failure on each ladder rung. Used light band around back. […]