warm-up
Elliptical - 10 min
Chuck's Lats - 2x15
dumbell rotators
various stretches
BP - bar x15
95x10
135x5
185x3
225x3
275x3
315x2
365x1
455x1 <--- add Rage X and 3 Board
495x1 <--- remove board, no touch, about 2 from touching
525x1 <--- no touch, about 1 from touching
545x1 <--- add 3 Board
565x1
585x1
Rolling Dumbell Ext - 60x10, 65x8, 70x6, 60x8
Wide Grip Pulldowns - 4x12
Heavy Handle Rear Delts - 3x12
Face Pulls - 2x12
Curl machine - 3x10
At World Gym, Pueblo, CO
warm-up
Met Marcelo, one of Ed's new guys, who placed in the Top 2 at a recent Strongman event. How did Ed get a new guy that weighed 280 and studied his training? Also, he had on a Westside T at a commercial gym showing his true colors. I wore a BAG Smash Fuckin' Weights T which is definitely illegal.
Pulldown Abs - 2x12
mobility
GM - bar x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3 <-- add belt, 455x3, 500x3*
My PR is 505x3 but this was stupid easy and done with speed. Apparently my back is healed. Whoever said GM's were bad for your back is an idiot. The only time I feel good is when I'm going GMs regularly.
Step Back Dumbell Lunge - 50x8x2, x10 per leg
Pull Thru - stack x12x3
Dumbell Obliques - 100x10, 125x8x2
Seated Calf Raise - 3x12-15
At Major Fitness, Pueblo, CO
warm-up
Elliptical - 10 min
Chuck's Lats - 1x15
Lat Pulldown - 1x12
shoulder traction
DE BP - bar x15
add 120 lbs chain x10
135x3
185x3x2
205x3x2
225x3x2
245x1
265x1
285x1
MM 3 Board Press (left chains on bar) - 315x3, 345x2, 315x5 *
*Thanks to Ed Bustillo and crew for the support and spots.
Superset
Fat Bar Pushdowns - 3x12
Rickshaw Shrugs - 3x10-15
Seated Row Machine - 3x10
BP - 275x10
Rear Delt Raise on Incline - 3x10
Scott Bench Barbell Curl - 2x8
At World Gym, Pueblo, CO
warm-up
running (for real)/walking treadmill - 12 min
Seated Row Machine - 3x10
Clay's Lats - 3x12
Calf Raise on Leg Press - 5x10-20
Pulldown Abs - 5x12
Reverse Curls - 3x10
Fucked around on various machines just to prove I could do the whole stack.
At Major Fitness, Pueblo, CO
warm -up
Elliptical - 15 min
hip mobility
GHR - 1x10
45 Hyper - 1x10
DE Box SQ - 295 + 180 lbs chain 6x2
45 Hyper - 14" Cambered bar x10x4
Hanging Leg Raise - x15, 20x8x2
Dimmel Deadlift - 185x15x2, 225x12
various band movements
CSR - 2x12
shoulder traction
Floor Press
bar x10
135 x 10
185 x5
225 x 5
275 x 3
315 x 3
315 + 1 chain/side x1
315 + 2 chain/side x1
315 + 3 chain/side x miss
Add 3 Board
325 + 2 chain/side x1
335 + 2 chain/side x1
345 + 2 chain/side x1
Rolling DB Ext - 60x8, 70x6, 55x10, 35x15
DB Row - 100x10x2, 140x6
KB Side/Rear Lateral - 3x10
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 12 min
Hammer Strenph Underhand Pulldown - 3x10-15
Decline Situps - 125x8x3
Seated Calf Raise - 3x15
Curl Machine - 3x12-15
warm-up
Back Raise on GHR - 1x10
Reverse Hyper - 1x10
GHR Situps - 1x20
mobility work
SQ - bar x5x2
145x5
235x3
325x3 <--- add belt
455x3 <--- add Frantz briefs
545x2 <--- drop Frantz briefs, add Titan Boss briefs
595x1 <--- add Inzer Leviathan
655x1
705x1 <--- add light wrap
735x1 <--- add tighter wrap
800x1 <--- reverse band overload
DL (Sumo) - 245x3
335x3 <--- add belt
425x1
485x1
515x1 <--- add Inzer Leviathan straps down
545x1
Reverser Hyper - 1x12
warm-up
various band movements
Pulldowns - 2x12
Incline BP - barx15, 135x8, 185x8, 225x8, 275x8, 285x7, 225x8
5 Board Press - 405x3, 425x1 ?, 405x3
Superset
Clay's Lats - 3x10
Kettle Bell Rear Delts - 3x10
EZ Bar curls - 1x12
Elliptical - 15 min
Hammer Strenph Seated Row - 4x8-10
Pulldown Abs - 3x8
Calf Raise on Leg Press - 5x10-25
Hammer Curl - 3x8-10
GHR - 1x10
45 Hyper - 1x12
Reverse Hyper - 1x12
mobility
14" Cambered Bar GM - bar x5
155x5
245x5
295x5
335x3
385x3 <--- add belt
Power Squat Machine Hack Squat - 3x8-10
GHR - 4x12
Side Abs - 80x10, 100x10x2
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 15 min
Hammer Strenph Lat Pulldown - 3x10
Clay's Lats - 3x12
Pull Thrus - 3x12
Donkey Calf Raise - 3x12
Hanging Abs - 3x8
warm-up
GHR Situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
Hip Mobility
SQ - bar x10
145x5
245x3
335x3 <--- add belt
425x2 <--- add Titan Boss briefs
505x1
545x1 <--- add Inzer Leviathan straps down
595x1
635x1 <---
685x1 <--- straps up, light wrap
sucked, out of position, almost fell on first unrack
720x1 <--- full wrap
easy, SPREAD THE FLOOR BEYOTCH!!!
DL - 245x3
335x2
475x1
505x1 <--- add Leviathan straps down
540x1
Reverse Hyper - 2x12
Pulldown Abs - 2x12
warm-up
CSR - 2x12
various band movements
DE Floor Press w/ doubled monster minis off 3 board
185x3x3
225x3x3
275x2x1
295x1x1
315x1x1
335x1x1
MM 2 Board Press - 275x3x5
Football Bar Overhead Pin Press - 95x10, 135x8, x10
Rope Pressdowns
35x10
35x2x15
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 15 min
Hammer Strenph Seated Row - 4x10
Decline Situps - 125x3x10
Calf Raise on Leg Press - 4x20
warm-up
GHR situps - 1x20
Reverse Hyper - 1x15
45 Hyper - 1x12
mobility
DE Box SQ w/buffalo bar
345x2x2
385x2x2
415x2x2
Snatch Grip DL
225x5
315x5
365x5
GHR - 3x15
Pulldown Abs - 2x50
warm-up
various band movements
CSR - 2x12
BP - bar x15
95x10
135x5
185x5
225x3
275x2
315x1x2
405x2 <--- add Phenom
455x0 <--- something went haywire in my clavicle. I hate this shirt!!!
Pushdowns - 2x15
Iced and went home.
warm-up
sled - 90x6
GHR Situps - 1x20
Reverse Hyper - 1x12
Mobility
Buffalo Bar GM med stance - barx5, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, add belt 365x3, 405x3, 415x3
Power Squat close stance - 315 + blue bands x 8-10
Reverse Hyper - 3x10
Pulldown Abs - 3x10
warm-up
various band movements
Clay's Lats - 2x10
DE BP - all sets + 80lbs chain, 185x3x3, 205x3x3, 225x3x2
CG BP - 315x5x3
CSR - 4x10
Ahhhhhhrnold Presses - 3x15-25
warm-up
sled - 90x6
GHR situps - 1x20
Reverse Hyper - 1x12
mobility
Takin' it easy because of the hamstring injury.
DE Box SQ - 225x2x2, 275x2x2, 315x2x2
GM - 185x5, 225x5, 275x8
Reverse Hyper - 3x10 moderate
GHR Situps - Green band x10x3
