AJ's 16th birthday
16 trips with the Prowler
Ric
31 trips #4,#30&31 low handles
The first 16 trips were done with multiple people working in so pretty good rest. The last 15 trips were done - push down - 5 breaths - push back - 60 seconds rest - go again. The last two trips were done down and back with no rest on the low handles.
Tim
300x1 (20# Bench PR)
Tim, Mark, Kevin and Chris did this conditioning circuit after their Bench training:
Sledgehammer Baseball Swings
Sled Rows
Sled Bench
Medicine Ball Slams
3-5 circuits followed by
100 reps jump rope
50 reps Kettlebell Swings
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Wednesday, June 30, 2010
In Memory of Ryan Alexander Rabourn
Today is 15 years since our son Ryan went to be with the Lord at only 18 months old. My plan is to do 30 trips with the Prowler tonight in honor of Ryan. 30 trips for two reasons - that today is June 30th - and that 30 is twice as many trips as I have done before. When I put whatever "strength" I have in comparison to the strength that Ryan had - I am WEAK. Ryan fought for his life every day of his 18 months and always managed a smile. Tonight is for you Little Buddy.
Tuesday, June 29, 2010
PM Cardio
Ric
1 mile run + 20 min incline walking
AJ
30 min incline walking
Buff "can flip tires in jeans"
Some sets x some reps
I don't know because I hid so I didn't have to do them.
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1 mile run + 20 min incline walking
AJ
30 min incline walking
Buff "can flip tires in jeans"
Some sets x some reps
I don't know because I hid so I didn't have to do them.
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AM Conditioning
Upper Circuit x 9 Rounds
Push Ups
Pull Ups
Dips
Rows
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Push Ups
Pull Ups
Dips
Rows
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Monday, June 28, 2010
531 Deadlift / Military Press
Deadlift
Tim 350x8 (PR)
Mark 405x8 (PR)
Military Press
Tim 145x6 (PR)
Mark 175x5 (PR)
Tim 350x8 (PR)
Mark 405x8 (PR)
Military Press
Tim 145x6 (PR)
Mark 175x5 (PR)
Sunday, June 27, 2010
Deadlift / Military Press (5/5/5)
Starting a new 5/3/1 cycle today so that AJ and I are on the same rep scheme.
Had to do Deads today instead of Monday as AJ is going on a trip with the Youth Group on Monday.
Ric
Deads
5x280,320, 10x365
Military Press
5x100,115 8x130
Icarian Hack Squat 2x10
Strict Good Morning 2x15
Leg Curls 2x15
Decline Sit Ups 3x15
To the beach for conditioning:
Ric 15 sprints up deep sand hill
AJ 8 sprints up deep sand hill
Had to do Deads today instead of Monday as AJ is going on a trip with the Youth Group on Monday.
Ric
Deads
5x280,320, 10x365
Military Press
5x100,115 8x130
Icarian Hack Squat 2x10
Strict Good Morning 2x15
Leg Curls 2x15
Decline Sit Ups 3x15
To the beach for conditioning:
Ric 15 sprints up deep sand hill
AJ 8 sprints up deep sand hill
Saturday, June 26, 2010
AM Prowler
15 Trips
2x20,40,60,80,60,40 3x20
Trap Bar Shrugs
20x115, 15x185, 15x275, 7,10x365, 20x275,185,115
AJ did 8 trips with the Prowler - awesome effort for his 1st week in the gym. The other 2 new guys this week only managed 2 trips.
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2x20,40,60,80,60,40 3x20
Trap Bar Shrugs
20x115, 15x185, 15x275, 7,10x365, 20x275,185,115
AJ did 8 trips with the Prowler - awesome effort for his 1st week in the gym. The other 2 new guys this week only managed 2 trips.
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Friday, June 25, 2010
AM Conditioning - Guniea Pig
After all the Prowling last night I knew this was going to be fun.
Lower Body Circuit - 9 rounds through the circuit with varying reps each round.
Walking Lunge
Dumbbell Stiff Leg Deadlift
Ab Wheel
Hyperextensions
I also needed to test the Lower Body Circuit
Also 9 rounds through with varying reps (I did 5 rounds and then died)
Blast Strap Push Ups
4 Finger Pull Ups
Dips
Upright Barbell Rows
These are going to be good conditioning circuits and will be even better since I won't be doing them both in the same day again.
Lower Body Circuit - 9 rounds through the circuit with varying reps each round.
Walking Lunge
Dumbbell Stiff Leg Deadlift
Ab Wheel
Hyperextensions
I also needed to test the Lower Body Circuit
Also 9 rounds through with varying reps (I did 5 rounds and then died)
Blast Strap Push Ups
4 Finger Pull Ups
Dips
Upright Barbell Rows
These are going to be good conditioning circuits and will be even better since I won't be doing them both in the same day again.
Thursday, June 24, 2010
3/3/3 Squats / Power Clean and Prowling
Power Clean (still just using warm up weights to learn the lift)
135x3,3,5
Squats
Tim
270x9 (PR)
Buff (using alias to keep him anonymous)
0 x "I can't squat in jeans" (in fairness he later redeemed himself on the Prowler)
Ric
3x285, 3x325, 5x365
Squat (narrow stance - deep)
155x5,15,15
Good Morning (Strict)
3 sets of 15 reps x 95
Prowler Joy
Prowler + 20 around the world
Prowler + 90 with sled attached + 70 x 1 trip
(this is part 1 of Buff's squat skipping redemption as he did an extra trip)
Prowler around the world relay
(Buff, Ric, Tim, Chris, AJ)
Loaded Prowler with 230 - each guy went as far as they could go and then the next guy went. Part 2 of Buff's redemption - he went the furthest with the 240. It eventually became futile as none of us could move the sled any further. We bailed to Prowler + 90 and Buff and I finished the trip.
135x3,3,5
Squats
Tim
270x9 (PR)
Buff (using alias to keep him anonymous)
0 x "I can't squat in jeans" (in fairness he later redeemed himself on the Prowler)
Ric
3x285, 3x325, 5x365
Squat (narrow stance - deep)
155x5,15,15
Good Morning (Strict)
3 sets of 15 reps x 95
Prowler Joy
Prowler + 20 around the world
Prowler + 90 with sled attached + 70 x 1 trip
(this is part 1 of Buff's squat skipping redemption as he did an extra trip)
Prowler around the world relay
(Buff, Ric, Tim, Chris, AJ)
Loaded Prowler with 230 - each guy went as far as they could go and then the next guy went. Part 2 of Buff's redemption - he went the furthest with the 240. It eventually became futile as none of us could move the sled any further. We bailed to Prowler + 90 and Buff and I finished the trip.
AM Conditioning
Ric & AJ
30 minutes - 1 run up Thiel Creek Hill
1 run up doing 20 steps running - 20 steps walking
Ric + 15 minutes incline walking
30 minutes - 1 run up Thiel Creek Hill
1 run up doing 20 steps running - 20 steps walking
Ric + 15 minutes incline walking
Wednesday, June 23, 2010
Bench 3/3/3
Bench
Tim 225x11 (PR)
Ric
3x205,245,6x265
No Accessories - Training AJ and signing up new members
Conditioning
Sledgehammer / Upper body sled drags / Jump Rope x 4 sets
I felt like I hadn't worked hard enough due to interruptions so I did Prowler + 20 x around the world x 1. Good times in the gravel and mud - Prowler=not a bulldozer.
A lady came in to tour the gym about 30 seconds after I finished the Prowler trip. I'm pretty sure she thought I was going to die right in front of her. I'll be shocked if she comes back to sign up as I wasn't exactly looking healthy at the time.
30 minutes instructing other new members on squats and deadlifts. The best part of this was ripping open my shin on a 95 pound (yes 95) deadlift.
Tim 225x11 (PR)
Ric
3x205,245,6x265
No Accessories - Training AJ and signing up new members
Conditioning
Sledgehammer / Upper body sled drags / Jump Rope x 4 sets
I felt like I hadn't worked hard enough due to interruptions so I did Prowler + 20 x around the world x 1. Good times in the gravel and mud - Prowler=not a bulldozer.
A lady came in to tour the gym about 30 seconds after I finished the Prowler trip. I'm pretty sure she thought I was going to die right in front of her. I'll be shocked if she comes back to sign up as I wasn't exactly looking healthy at the time.
30 minutes instructing other new members on squats and deadlifts. The best part of this was ripping open my shin on a 95 pound (yes 95) deadlift.
Tuesday, June 22, 2010
Monday, June 21, 2010
3/3/3 Deadlift + Military
Tim
330x12 (PR)
Kevin
3x440?? (PR)
Ric
Deadlift
3x300,340 10x385
Military Press
3x105,120 11x135 (tied PR)
Pullups
31 reps
Ab Wheel
3x10 reps
Band Ab Pulldown
2x20 reps
Prowler + 20
Had to Push in front of the building tonight which is much tougher.
4 trips low
5 trips high
1 trip from the dentist office front door to the back door of the gym.
New Prowler victim before - "I don't understand why that would make someone puke" - after 2 trips - "I feel like I'm going to puke"!
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330x12 (PR)
Kevin
3x440?? (PR)
Ric
Deadlift
3x300,340 10x385
Military Press
3x105,120 11x135 (tied PR)
Pullups
31 reps
Ab Wheel
3x10 reps
Band Ab Pulldown
2x20 reps
Prowler + 20
Had to Push in front of the building tonight which is much tougher.
4 trips low
5 trips high
1 trip from the dentist office front door to the back door of the gym.
New Prowler victim before - "I don't understand why that would make someone puke" - after 2 trips - "I feel like I'm going to puke"!
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Sunday, June 20, 2010
AM Cardio
40 min steady state
(includes 2 Thiel Creek hill runs)
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(includes 2 Thiel Creek hill runs)
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Saturday, June 19, 2010
AM Cardio
BWT=225.2 (no worries - planned carb reload last night - will drop at least 2 pounds by Mon.
25 min incline walking
Thiel Creek Road Hill Run x 1
(not much of a run - more like a fast walk :).
Will eventually work up to hill sprints but want to avoid the calf tear from not conditioning myself to hill running first.
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25 min incline walking
Thiel Creek Road Hill Run x 1
(not much of a run - more like a fast walk :).
Will eventually work up to hill sprints but want to avoid the calf tear from not conditioning myself to hill running first.
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Friday, June 18, 2010
Extra Upper
BWT 223.8
2 exercises x 2 sets x 20 reps for each:
Upper Back
Traps
Delts
Abs
Triceps
1 mile run
2 exercises x 2 sets x 20 reps for each:
Upper Back
Traps
Delts
Abs
Triceps
1 mile run
Thursday, June 17, 2010
Squat 5/5/5
Ric
Power Clean
100x5,115x5,130x10
Squat
265x5,305x5,345x5
Squat (deep)
3 sets of 15 reps x 135
Strict Good Morning
3 sets of 15 reps x 95
Prowler + 20
6 high handle / 4 low handle
Power Clean
100x5,115x5,130x10
Squat
265x5,305x5,345x5
Squat (deep)
3 sets of 15 reps x 135
Strict Good Morning
3 sets of 15 reps x 95
Prowler + 20
6 high handle / 4 low handle
Wednesday, June 16, 2010
Bench 5/5/5
Bench
190x5, 225x5, 250x8
Incline DB Press
70x10, 75x10, 80x8
One-arm DB Row
100x10, 110x10, 120x10
Dips
BW x 20,15,15
Defranco Barbell Complex
3 sets x bar
*All accessories done as a circuit with 60 seconds rest between circuits. Barbell complexes also done with 60 second rest intervals.
190x5, 225x5, 250x8
Incline DB Press
70x10, 75x10, 80x8
One-arm DB Row
100x10, 110x10, 120x10
Dips
BW x 20,15,15
Defranco Barbell Complex
3 sets x bar
*All accessories done as a circuit with 60 seconds rest between circuits. Barbell complexes also done with 60 second rest intervals.
Tuesday, June 15, 2010
Extra - Legs/Calves/Biceps
2 sets of 20 reps
Cambered Bar Walking Lunge
Icarian Hack Squat
Romanian Deadlift
Seated Leg Curl
Icarian Calf Raise
Seated Calf Raise
Barbell Curl
DB "15" Curl
Done as supersets with minimal rest.
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Cambered Bar Walking Lunge
Icarian Hack Squat
Romanian Deadlift
Seated Leg Curl
Icarian Calf Raise
Seated Calf Raise
Barbell Curl
DB "15" Curl
Done as supersets with minimal rest.
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Monday, June 14, 2010
5/5/5 Deadlift and Goodbye to the Dive Bomb
Today marks the day I say goodbye to my old friend the "dive bomb" method deadlift. it has served me well but as my lifts have been getting heavier and injuries more frequent I decdied it was time for a change to the more traditional deadlift method. This means drmatically lowering my training max and doing most reps as singles to learn the new form. So now that I have my excuses laid out here goes:
Ric
Deadlift
5 singles x 280, 5 singles x 320, 5 singles +1 x 365.
Military Press
5x100,115 10x135
Pull Ups
29 reps
Roman Chair Sit Up
3 sets x 15 reps
Ab Wheel
2 sets x 8 reps
Prowler + 0
7 trips high handles
3 trips low handles
Ric
Deadlift
5 singles x 280, 5 singles x 320, 5 singles +1 x 365.
Military Press
5x100,115 10x135
Pull Ups
29 reps
Roman Chair Sit Up
3 sets x 15 reps
Ab Wheel
2 sets x 8 reps
Prowler + 0
7 trips high handles
3 trips low handles
Sunday, June 13, 2010
AM Cardio
Meet report to come once I have everyone's numbers. For now - everyone had a great meet!
30 min Tred Sled
Incline walking with 2.5min intervals of resistance.
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30 min Tred Sled
Incline walking with 2.5min intervals of resistance.
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Thursday, June 10, 2010
Wednesday, June 9, 2010
Tuesday, June 8, 2010
Monday, June 7, 2010
Squat Deload - Meet Week
Was going to do deload squats but everything was feeling really good so decided to work up to my 405 opener. Glad I did as it felt really light vs. last week when it felt like it was going to bury me.
Sunday, June 6, 2010
Bench 3/3/3
Bench
3x195,225,250
Dips
3 sets of 14xBW
Incline DB Press
3 sets of 10x65,70,70
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3x195,225,250
Dips
3 sets of 14xBW
Incline DB Press
3 sets of 10x65,70,70
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themusclestudio@gmail.com
Saturday, June 5, 2010
1 week out from meet
Bodyweight #226.2 <.6
2 sets of 20 of:
Walking BB Lunge #95
Leg Press #450
Leg Press Calf Raise #450
Romanian Dead #135
Seated Leg Curl #80
Seated Calf #110
20 min incline walking
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2 sets of 20 of:
Walking BB Lunge #95
Leg Press #450
Leg Press Calf Raise #450
Romanian Dead #135
Seated Leg Curl #80
Seated Calf #110
20 min incline walking
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Friday, June 4, 2010
Accessories Day/accountability
Because I've been slacking on my diet this week and need to be accountable to be at 220 at weigh in Friday - I'm going to post my weight so you guys can keep me on track.
AM Today 226.8 Yikes!
2 sets of 20 reps
Chest Supported Row
Face Pull
Trap Bar Shrug
Leaning DB Side Lateral
Rope Pressdown
Behind head DB Tri Ext
BB Curl
DB "15" Curl
20 min incline walking
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AM Today 226.8 Yikes!
2 sets of 20 reps
Chest Supported Row
Face Pull
Trap Bar Shrug
Leaning DB Side Lateral
Rope Pressdown
Behind head DB Tri Ext
BB Curl
DB "15" Curl
20 min incline walking
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Thursday, June 3, 2010
Squat Openers
Kevin - 415
Mark - 405
Tim - 315
Ric - 405
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Mark - 405
Tim - 315
Ric - 405
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Wednesday, June 2, 2010
Bench Openers
Mark - 275
Ric - 300
Kevin - 340
Tim - Bench ?? Deadlift 385
Ric
Incline DB Press
60,65,70,75 x 10 reps
DB Rows
90,100,110,120 x 10 reps
Weighted Dips
4 sets of 10 x #25
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Ric - 300
Kevin - 340
Tim - Bench ?? Deadlift 385
Ric
Incline DB Press
60,65,70,75 x 10 reps
DB Rows
90,100,110,120 x 10 reps
Weighted Dips
4 sets of 10 x #25
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Military Press 5/5/5
Ric
Military Press
5x105,120,140
Pullups
6,8,8,6,6,7,9
Kneeling Ab Wheel
5x5
Kettebell Circuit
3 rounds
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Military Press
5x105,120,140
Pullups
6,8,8,6,6,7,9
Kneeling Ab Wheel
5x5
Kettebell Circuit
3 rounds
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Tuesday, June 1, 2010
Deadlift Opener
Ric
1x405,455,500,550 (miss)
DL Opener will be 500
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1x405,455,500,550 (miss)
DL Opener will be 500
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themusclestudio@gmail.com
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