Training Log: Week 3- Assistance

Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Shoulder Rehab


Cable Rows, 2min rest: 180×10, 190×10, 195×10

Fat Grip Paused DB Bench Press, 2min rest: 80x8x2, 80×10

45° BB Incline Bench Press, 2min rest: 185x8x2, 185×6

Strap Pull Ups: BW(201)x10, BWx5x4

Floor EZ Bar Skulls: 60x12x2, 65×8 -ss- EZ Bar Curls: 60x10x3

Machine Rear Delt Flyes: 3×15 -ss- Plate Pinches: 5+25x30s x3

– Had to switch things up due to soreness and rack availability.

– I think I would have gotten all three sets of incline press if I did it before DB press like I usually do.

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Training Log: Week 3- Squat

Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Knee Rehab


Squats, belt 2min rest: 335×6 (79%), 335x3x4 (79%)

Pause Squats, belt: 245x5x2

BB Static Holds, DOH: 245x30s x3 -ss- Dead Bugs: 3 sets

BB Static Holds, Mix: 315x20s x2 -ss- Seated Leg Curls: 4×25

– I didn’t feel at my strongest but I certainly worked my ass off today.

– My right SI joint is killing me due to the traveling and such. If I wasn’t training for a meet I would have did one set and left.

– Squats were solid. Shoes feel good… just feels more natural and stable. The knee sleeves are a pain in the ass to put on and rip my hair off my legs lol.

– The grunting and such during the set were more to psyche me into the lift because it hurt lol.

Movie Quick Shots: Trailer Edition

GI Joe Trailer– Looks like a really fun movie. There was a lot more Channing Tatum in this trailer which concerns me though lol.

Pacific Rim- Robots -vs- Monsters? Sign me up.

Star Trek Into Darkness– Loved the first one. This seems interesting… definitely a change in tone it seems.

Django Unchained- Tarantino gonna Tarantino.

The Lone Ranger- Ok…

Training Log: Week 2- Bench Press

Training in a different gym…

Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Shoulder Rehab, Pull Ups


Paused Bench Press, 2min rest: 245×6 (78%), 245×5 (78%), 275x1x2 (87%), 255x3x2 (81%), 235×5 (75%)

Fat Grip Close Grip Bench Press, 2min rest: 195×5, 195×6

Dips: BWx15, BWx10x4

– The shitty diet, shitty sleep, getting sick, sleeping in the wrong bed, ect finally caught up with me. I got through the main stuff every workout this week so I will call it a success.

– Bench press is so finicky… low bench, different bar, ect makes it feel weird. But, the bench at the competition will be different than mine so might as well get used to it.

– I am driving back tonight, so I hope to be plenty rested for my squat workout Sunday. Or dead tired… either way.

Man of Steel Trailer… Ugh

The biggest trailer to come out of December is easily Man of Steel. People are anxiously anticipating what this new Superman movie is going to be like. Superman is a tricky fellow… he is easily #1 or #2 in most recognizable comic book character… but this day and age people find him to be a boring, one trick pony. He is simply too powerful: too strong, too fast, few weaknesses, ice breath, heat vision, enhanced senses, invulnerable.

Not to mention his movies as fucking sucked. They are simply awful and they are simply boring. But with Zach Snyder directing Superman, the boring thing is surely a thing of the past. Or well I thought that… until this appeared…

Da fuck?

Are they REALLY trying to ground SUPERMAN? Does Nolan have that much influence at WB?

I (kind of) get what they are trying to do. They are trying to make him more “human.” Trying to get into the psyche of Superman and get us an idea of what makes him click. And that is fine and dandy. And that was done (kind of) well.

But is it wrong to want to see Superman… I don’t know… PUNCH SOMETHING?

That is all I ask for… show me a glimpse of Superman being exciting. There was nothing exciting in that trailer for an action fan (or comic book fan to be honest). I don’t need 30 seconds of Superman floating in the fucking water. I don’t knee to see his boots over and over again. All I saw was the same ol’ Superman… flying really fast, saving people, moping around being boring.

And Pa Kent saying to let a bunch of kids die? Is this real life?

I really hope they are holding back the action stuff for future trailers. I mean… its Zach Snyder… there has to be some exciting action stuff. Right?

Training Log: Week 2- Deadlift

Training in a different gym

Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Hip Prehab


Ab Wheel, cont: BWx12x3

Pull Ups,1 min rest: BW(202!)+35×9, BW+35×5, BWx35x4

Straight Bar Cable Rows: 5×12

DE Sumo Deadlift, belt, 30s rest: 335x1x10 (61%)

Kirk Shrugs: 155x10x3

DB Cleans: 20x15x2, 20×12 -ss- 45* Back Ext: BWx12x3

– Have a cold due to the shitty weather (I miss Florida) and the gym being 60 degrees didn’t help one fucking bit. I don’t know why gyms are so god damn cold these days.

– Blah day, everything felt like shit.

– Tried to work on DL form… but I was slow as shit when I did. Must faster when I just gripped and ripped. The plates being smaller in diameter than a normal plate was weird too. Used a mixed grip for all of it just to get used to the awkwardness of it.

Merry Musings #27: This Might Just Be The Coolest Thing I Have Ever Seen…

With the 20th anniversary approaching of Director Kyle Roberts’ favorite cartoon growing up, he wanted to see if his team could recreate the 1992 X-Men cartoon animated intro using action figures and stop motion! With over 4,000 individual pictures taken, Roberts spent two months rotoscoping and animating all of the special effects. 

Art director Nathan Poppe drew over 60 background images used in this project with his “doodle” style rad artwork. Colin Nance and Zach Zellar recreated the original theme from scratch

That was just awesome. For comparison sake here is the original…

Merry Christmas!

Training Log: Week 2- Assistance

Training in a different gym…

Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Shoulder Rehab


BB Row, 2min rest: 185x10x3

45* Incline Bench Press, 2min rest: 185×8, 175x8x2

Fat Grip Paused DB Bench Press, 2min rest: 75x8x2, 75×10

Strap Pull Ups: BWx10, BWx6, BWx5x3

Floor EZ Bar Skulls: 65x10x3 -ss- EZ Bar Curls: 65x8x3

Machine Rear Delt Flyes: 3 sets -ss- Plate Pinches: 3 sets

– Another solid workout. I am not sure if it is all the junk food, the different gym, or what but I feel pretty strong right now.

Training Log: Week 2- Squats

Training in a different gym…

Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Knee Rehab


Dead Bugs: 3 sets

Squats, belt, 2min rest: 315×6 (74%), 335×3 (79%), 335×5 (79%), 365×2 (86%), 335×3 (79%), 315×5 (74%)

Pause Squats, belt, 2min rest: 235x5x2

One Leg DB SLDL: 25x10x2

DOH Static Holds: 225x30s x3, 275x15s, 315x15s

– Very solid workout… squats felt really damn good. Not sure if it was because I was in my knee oly-ish shoes or if it is because I was back in front of a mirror (no choice). But everything felt great even though I did abs before hand due to some dousche in the rack.

– Also got my TK knee sleeves in. They are a pain in the ass to put on and rub on the back on my leg when I walk, but my knees were literally sweating lol. They were so tight I thought they might give me some pounds but they didn’t feel like they did at all.

– Didn’t do as leg curls because there machine sucked and cut out one set of SLDL because my back was sore from driving 17 hours.

Training Log: Week 1- Bench Press

Warm Up: Foam Roller, Lacrosse Ball, Stretch, Mobilize, Facilitate, Shoulder Rehab, Pull Ups


Paused Bench Press, 2min rest: 225×6 (71%), 275×1 (87%), 225×6 (71%), 245x3x2 (78%), 225×5 (71%)

Fat Grip Close Grip Bench Press, 2min rest: 205×5, 185×6

DB Shoulder Press, 2min rest: 55x10x2, 55×8

Dips: BW(195)x15, BWx12, BWx10x3

Hammer Grip Front Raises: 20x15x3

V Bar Cable Ext: 90x20x3

Fat Grip DB Static Hold: 55x30s x5


Solid session.

– The static holds were intense. I thought I went to light but after the second set my forearms were on fire the whole time. Barely got the last set.

– By the way, if I don’t list rest times, it usually means I just walk to the water fountain and back… so less than a minute. Unless it is for something like squats or deadlifts or bench… if I don’t list rest times then it is because I am just going when I feel ready, which could be as long as 5 minutes.

– I am heading out of town for Christmas torture/festivities so… yay. Will be getting my workouts in for sure, though they may just look a little different.