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Post by derekspence on Apr 20, 2011 11:31:15 GMT -5
tuesday 2 pm
swiss bar 30lbs x 10, 10, 100x5, 120x5, 140x5,e
switch to log 13inch i think 150x1, 170x1, 190x1
deadlift 135x5, 225x5, 315x5, 405xfail, felt a twinge
super yoke about 400lbs for a 160-200foot run time up.\ kids
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Post by derekspence on Apr 21, 2011 3:14:11 GMT -5
Sleepy.
4 hours sleep.
not too good mood.
90minutes of walking today.
cheated on my diet with a stacker. gosh sooo good.
evening work walk and stairs 20 minutes.
then
50 steps plus bdwt plus 40lbs, 50lbs, and 60lbs minute rest between sets.
30 seconds tread sled. end my punitive day.
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Post by derekspence on Apr 22, 2011 8:11:43 GMT -5
thursday morning no sleep
box squats bar x 10, bar x5 135x5, 185x3, 225x3, 275x2, 315x2,365x1, 405x1, downset 225x11 bench press flat barx10, bar x 5, 135x5, then 225x10 275x2, then 315 fail.
close grip bench 225x6 cramped up
afternoon 3 singles of 272 atlas stone the one set of 8 reps.
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Post by derekspence on Apr 25, 2011 8:32:01 GMT -5
friday
30lbs ohp 50 reps 50lbs ohp 25 reps
full side lateral to top 20x 15, 25 x 12, 30x 8
chest supported row 45x 20, 90x 20, 135x 15, 180x 8
one arm dumbbel row high 65 x10 one set
back extensions 150x20 200x20 300x20 very hard last set!
building standard height platforms for stone loading for the fun of it. so yes firST PLATFORM IS 72 INCHES!
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Post by derekspence on Apr 27, 2011 1:52:21 GMT -5
Monday
deadlifts 225x10, 315x5, 405x2(i think) could be wrong.
Strap goodmorning 315 fail<abdominal pain
hip thrusts with barbell on lap 135x15, 185x15, 185x15
home.
stones.
tuesday OHP bar x10, 65x10, 95x5, 135x5, 135plus red bands 6 sets 2 grips 3 reps each.
ohp rack lockouts 185x3(stability an issue) 185x3, 205x3
CGBP 135x10, 145x10, 155x10, 10, 6
puilldowns 160x15, 15, 6
chuck pulls 85x15, 15, 15
rear delts 5x5, 7.5x5, 10x5, 20x10, 25x 5
home again.
afternoon stones again with new tacky. 54 inch platforms 1 sets complete run 272stone 5 reps 2 set 272 stone 4 reps, held my breath too long was nearing passing out.
do the strongman stuff because i think it helps me lose more.
26minute walk with steps(78steps)
Hanging Leg Raises 1x5reps, 1x8reps, 1x8reps, 1x5reps. first set hit the box i was standing on.
Standing abs aaway from machine 80lbs x25, 80x15, towards machine 80x20
Standing abs one leg forward left and right 80lbs x 8 reps a side.
3kg medicine ball overhead side bends 2 sets of 30reps
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Post by thebruce on Apr 28, 2011 13:38:24 GMT -5
You always have a real intersting variety of excersizes big guy. I like the blend of weights and strongman stuff.
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Post by derekspence on May 2, 2011 3:22:02 GMT -5
Early monday morning.
Step Ups 80x20 DB Deads 160x6 PushUps BDWTx6 Leg Raises BDWTx8
3 giant sets with 90 secs rest between
2 sets of 50 steps @ bdwt semi fast pace
Low incline Situps x 10 Side bends 20/25lbs x 10 each side
2 sets each
Only first workout today.
Not really consistent, But I do love changing things up. two weeks will be jumping up to 300lbs stone for reps to 54 inch platform.
PLus Have to get back to regular squatting and deadlifting. Will be concentrating on bringing up shoulders and back to match chest and triceps.
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Post by derekspence on May 3, 2011 3:16:34 GMT -5
Evening Monday
Seated Rope pulls single arm 100lbs 2 sets of 20 reps. simulating seated truck pull with a slight twist.
seated pull two arms right and left 150lbs inch rope by the way, 2 sets of 20 reps.
Seated rope pull extensions 150lbs x30 reps add monster mini another 30 reps, 2 monster minis plus 150lbs x20 reps.
50 step ups.
early am 0230 hrs
16 minute mile 20 minutes total on treadmill 100 steps.
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Post by derekspence on May 4, 2011 3:18:55 GMT -5
wednesday morning
20 step ups 10 elevated pushups 4 incline situps(abs still sore) 10 Hyperextensions
3 sets each about 90 secs rest between
10 minutes treadmill. sitting at 325lbs before breakfast still on reduced caloric diet.
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Post by derekspence on May 9, 2011 3:30:40 GMT -5
LAst week was depressing somewhat because i didn't lift.
Jogged twice and hit 16m mile then a 14:15 mile two days later.
some odd work here and there then friday came around.
walk 2 miles
or afternoon.
Front Squats bar x10, 95x10, 135x5, 185x5, 225x5
suspended goodmornings 225x10 for 3 sets.
db ohp 5lbsx6, 7.5x6, 10x6, 15x6, 20x6
40x60, 50x6, 60x6 each progressing fast.
home.
afternoon
stones 183 x5, 272x 4 (just lazy) to 52inch platform was aiming once motion reps.
saturday green hill west view 3 x up hill 2 x 40lbs baby boy. (my son of course added as extra weight) 700-770lbs tire 6 flips.
Sunday Heavy Rope Jumping 5 sets of as long as I could go. usually 30-50 jumps.
Chain drags (300lbs chain) Forward 160feet Backward 160feet attached to belt.
harness pull starts(dead start more or less isometric pull against a tree.)
2 times up and down green hill with my son.
monday morning 1am 1 mile walk with 202 steps 30 min.
3am 3 sets of 30 mountain climbers followed by 3 sets of 10 reps spread eagle situps followed by 3 sets of 64 feet of bear crawls(bdwt only)
1 sets of bicycles with one set of burpees 5 reps
6min tabata elliptical belch. about 3 litres of water intake.
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Post by derekspence on May 25, 2011 23:30:21 GMT -5
just busy with a lot of walking and odd training.
today.
deadlift / cleans
bar x5, 5, 95x5, 5, 135x3, 3, 185 x3. 3. 1,1,1
farmers walk 150lbs 210 metres traffice got in the way grip did not give out was sucking air so bad lost my supper.
reverse hyper 50x15, 140x15, 160x15, 160x15
more walking 3 km.
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Post by derekspence on May 30, 2011 18:25:55 GMT -5
When things happen they happen. 2nd dgree tear left calf, second time I've done that 4-6 weeks down time with physio after. Today tried the zydrunas press at home with swiss bar 110x 50 reps. Not bad and one heck of a pump.
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Post by derekspence on Jul 7, 2011 17:27:48 GMT -5
Still on hiatus! Will be exploring new gym options too dissappointed with the Y as of late and really exploring the idea of a performance centre or just settling down. Well see though just no motivation lately. It does come here and there though!
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Post by thebruce on Jul 8, 2011 10:17:07 GMT -5
Sorry to hear about the injury. Which Y do you go to? I have trained at the north Y like 25 years ago and it had a snake pit for free weights that was OK.
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Post by derekspence on Jul 11, 2011 0:02:13 GMT -5
Used the downtown Y and South.
Like I said Motivation is severly lacking looking at videos and stuff to pump myself up music nada. The only motivation that gave me any spark was my son saying he wants to be strong.
It got me motivated enough to stay active and be active with him.
Not ready for the weights again. I have enough at home for now too, the only thing I would seriously like to get my hands on is a GHR.
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