October 2007 Archives

bw beginning 09/30/07 - 251

bw 10-30-07 - 225.5!!

blood pressure - 135/66!!

AM
30 minutes eliptical
10-2 minute rounds on the heavy bag

PM
sled pull
1plate for 200 feet forwards and backwards
50 crunches on stability ball
1plate + 1 quater for 200 feet forwards and backwards
50 crunches on stability ball
1plate + 2 quarters for 200 feet forwards and backwards
50 crunches on stability ball
1plate + 3 quarters for 200 feet forwards and backwards
50 crunches on stability ball
1plate + 2 quarters for 200 feet forwards and backwards
50 crunches on stability ball
1plate + 1 quater for 200 feet forwards and backwards
50 crunches on stability ball
1plate for 200 feet forwards and backwards

Kettle Bell Pull Through Swings
25 pound Kettle Bell for 3 sets of 15

bw beginning 09/30/07 - 251

bw 10-29-07 - 229!! I'm in the 220's now baby!!!

AM
30 minutes eliptical
Barbell complex(90 seconds rest between each complex)
Deadlift x 6
Romanian deadlift x 6
Bent over row x 6
Power clean x 6
Front squat x 6
Push press x 6
Back squat x 6
Goodmorning x 6
Curls x 6

PM
Krav Maga
Muay Thai

AM
30 minutes eliptical
10-2 minute rounds on the heavy bag

PM

Standing Overhead Press
135 for 6 sets of 3

Low Cable Rows
200 x 10
220 x 10
stack x 10

Pull-ups
2 sets of 10

Reverse Punches against purple band
2 sets of 15

Standing Pulldown Abs
3 sets of 20

Reverse Fat Bar Curls
Bar for 3 sets of 15

30 minutes eliptical, 15 minutes recumberant bike

AM
30 minutes eliptical
Barbell complex(90 seconds rest between each complex)
Deadlift x 6
Romanian deadlift x 6
Bent over row x 6
Power clean x 6
Front squat x 6
Push press x 6
Back squat x 6
Goodmorning x 6
Curls x 6

PM
Muay Thai

AM
30 minutes eliptical
10-2 minute rounds on the heavy bag

PM
Deadlift 495 for 4 sets of 3 (was suppose to do 6 sets of 3 but I tore a callus on the 4th set) This was also done with no belt.

Step-ups while holding 2-25 pound kettle bells
15 on each leg for 3 sets

Kettle bell pull-throughs/swings
25 pound kettle bell for 3 sets of 15

30 minutes eliptical

AM
30 minutes eliptical
dumbell complex(4 times through, 90 seconds rest between each complex)
20 pound dumbells
Lunges x 6
Push Press x 6
Curls x 6
Bent Over Rows x 6
Snatches x 6
Deadlift x 6

PM
Krav Maga

bw beginning 09/30/07 - 251

bw 10-19-07 - 232.5 When I started this diet I wore a 40" waist and today I EASILY fit into a pair of 36" !!!!

AM
30 minutes eliptical
10-2 minute rounds on the heavy bag

PM

I went to the gym and I felt like getting a pump so I worked chest and bi's.

Bench Press
45 x 50
135 x 20
185 x 12
225 for 3 sets of 12

Incline Machine
Stack for 3 sets of 12

Superset
Pec dec 3 sets of 15
Pushups between benches for 3 sets of 20

1-arm Alternations
20 x 12
25 x 12
30 x 12

Straight Bar Cable Curls
70 for 3 sets of 20

Hammer Curls
30 for 3 sets of 15

Superset
Stability Ball Crunches for 3 sets of 30
Dumbell Shruggs 55 for 3 sets of 15

15 minutes eliptical, 15 minutes recumberant bike

Blood Pressure was 134/74 this morning!!

30 minutes eliptical
Barbell complex 4 times through
Deadlift x 6
Romanian deadlift x 6
Bent over row x 6
Power clean x 6
Front squat x 6
Push press x 6
Back squat x 6
Goodmorning x 6
Curls x 6

PM
Krav Maga

Am
Took the puppy to the track and we did 3 miles. We walked the first two laps of each mile and then jogged the straights and walked the corners the second two laps of each mile. Took right at an hour.

AM

Krav Maga

Sumo Stance Romanian Deadlifts
135 x 12
185 x 12
225 x 12
275 x 12
295 x 12

Power Cleans
45 x 10
95 x 10
135 x 10

Kettle Bell Pullthrough Swings
25 for 2 sets of 15

Reverse Hypers
2plates for 2 sets of 15

Medicine Ball Twists
8 pound medicine ball for 3 sets of 15 to each side

Big Dumbell Handles against purple bands
3 sets of 20 seconds

PM
30 minutes eliptical
10-2 minute rounds of striking on the heavy bag

AM
30 minutes eliptical

Barbell Complex 4 rounds
Clean and Press x 6
Bent Over Row x 6
Back Squat x 6
Romanian Deadlift x 6
Curls x 6
Lunges x 6

bw beginning 09/30/07 - 251

bw 10-19-07 - 234.5, my blood pressure is down to 150/74!!

10-18-07

AM
30 minutes eliptical, 15 minutes recumberant bike

PM

Push-Press w/fat bar(axel)
135 for 6 sets of 3

Low Cable Rows
200 x 10
220 x 10
250(stack) x 10

Pull-ups
bw for 2 sets of 10 (This is huge for me!!)

Reverse Punches w/purple band
2 sets of 15 on each arm

Standing Cable Abs
60 for 3 sets of 20

Fat Bar Reverse Curls
3 sets of 15 (These lit up my forearms!!)

30 minutes eliptical

AM
30 minutes treadmill
Barbell complex w/45 pound bar (completed 4 circuits)
deadlift x 6
romainian deadlift x 6
bent over row x 6
power clean x 6
front squat x 6
push press x 6
back squat x 6
goodmorning x 6

PM
Krav Maga

bw beginning 09/30/07 - 251

bw 10-17-07 - 236.5 HELL YES!!! I'm in the 230's brother!!

AM
50 minutes treadmill

PM

Deadlifts
135 x 5
225 x 5
315 x 5
405 for 6 sets of 3, very explosive and fast

Kettle Bell Pullthroughs
25 pound KB for 3 sets of 12

Power Cleans
95 for 2 sets of 15

Step-ups holding 2 25 pound Kettle Bells
2 sets of 15 on each leg

1 1/2 inch dumbell handle holds against purple bands
2 sets of 30 seconds

Stability Ball Crunches
2 sets of 25

30 minutes eliptical

bw beginning 09/30/07 - 251

bw 10-15-07 - 244

AM
30 minutes treadmill
Barbell complex w/45 pound bar (completed 4 circuits)
deadlift x 6
romainian deadlift x 6
bent over row x 6
power clean x 6
front squat x 6
push press x 6
back squat x 6
goodmorning x 6

PM
Krav Maga

AM
50 minutes treadmill

AM
Krav Maga

Am
50 minutes treadmill

AM
50 minutes treadmill

PM
Trained with oldlifter50(Big Al) today. I just did whatever he did, I hate to train by myself.

Front Squats
165 for 4 sets of 5

Romanian deadlifts(double overhand grip)
8 with 135
6 with 225
6 with 275

Then grappler twists
set of 10 with 10lbs on bar
10 with 15 lbs on bar
10 with 20 lbs on bar

Leg raises off end of a bench
15 with 1 chain
2 sets of 15 with 2 chains

Ivanko gripper set to about 137 lbs pressure
3 sets 20 seconds each hand.

AM
30 minutes eliptical, 20 minutes recumberant bike

PM
1 hour Krav Maga

Speed Bench
225 x 1 rep at wide, neutral, close
245 x 1 rep at wide, neutral, close
275 x 1 rep at wide, neutral, close
315 x 1 rep at wide, neutral, close

Superset
Pec dec 3 sets of 15
Push-ups 3 sets of 20

1-arm Between Leg Kettle Bell Swings
25 pound kettle bell for 3 sets of 10 on each arm

Bent Over Grappler Rows
3 sets of 8

Superset
Bent Over Rear Laterals 3 sets of 10
Shruggs on shrugger 3 sets of 12

AM
1 hour treadmill

PM
cardio/striking class (10-2 minute rounds on the heavy bag with 1 minute rest between rounds)
1 hour Krav Maga

Sled Pull
1 plate forwards and backwards for 200 feet
1 plate + 1 quarter forwards and backwards for 200 feet
2 plates forwards and backwards for 200 feet
2 plates + 1 quarter forwards and backwards for 200 feet
2 plates forwards and backwards for 200 feet
1 plate + 1 quarter forwards and backwards for 200 feet
1 plate forwards and backwards for 200 feet

Allen Core Wheel
4 trips forwards for 60 feet

AM

Barbell Complex(completed 1 round of this with 55 pounds and then 3 rounds with 105 pounds)
Deadlift x 6
Romanian Deadlift x 6
Bent Over Row x 6
Power Clean x 6
Front Squats x 6
Push Press x 6
Back Squat x 6
Good Morning x 6

Holy Crap did this kick my ass!! I only took 90 seconds rest between complexes!!

11:00am-12:00pm
Krav Maga

Going to the gun range with my dad in a few hours!!

AM
50 minutes treadmill