Todd??????

O.K. So I am back on schedule for morning workouts. Last night I did some bench 4x10 and dips and tricep extensions, total bodybuilding workout. Today I woke up and took the girls on a 30 minute walk and came back and did 4x10 back squat, some lunges a pull up ladder and some GHD sit ups. I will try and wake up tomorrow and Sunday and stay on schedule and will get back into wendlers after vacations, until then I am just going to lift and workout for fun. I see young Todd doing handstands on FB, where have you been?

Saturday I am riding to the top of Mt. Charleston here, riding is a good workout too you know, you should get a Harley. Ignore the gay bikes an fast forward to the riding.

Morning Sunshine

So last night I got home from work and was exhausted, then I ate ice cream (which I felt today). Anyways the point of the story is I decided it was time to start the morning workouts I discussed so I could stop using work as an excuse for being tired. I went to bed at 10pm (would have been nine but I napped from 6pm to 8pm) and I woke up at 0500 and had a cup of coffee.

Headed to the garage and dead a 5min row and so mobility work. Then I warmed up for DL and got into it I did 5x250, 5x 290 and 5x325. I did not kill it on the last lift because I knew I would be doing my hypertrophy work next and I feel that you told me not to if I was going to do that, am I wrong?

I then did 25 chin ups which took me a about 3 sets, I know I am fat and heavy. I decided if I lift four days a week and hit 25 chins or pull ups each time then I hit my quota of 100.

I followed that with 4x14 single arm rows with 53lbs. I ended with 4x10 good mornings with just the bar, I know, but it took that many too warm my hammies up so I did not got weighted today, looks like I need to stretch......

Tomorrow I will do hill sprints and abs, followed by bench on Thursday and Squat on Friday and a little active recovery on the weekends.

Don't hate the player, hate the game...

On a trip in TX. This is the second one in my history that I don't have to miss my lifts. Hence still being in the game...
Last night was overhead press
Warmed up with 5x65, 5x95, 5x 95
Work was 3x 110, 3x 125, and 3+140 for 10.
After that I did power cleans working up by 20# increments from 135-225. Finished with 3x2@225 and a single at 225. During the workout I hit 5 pullup ladders and finished with skipping some rope
100 2 foot skip
50/50 L and R skip
100 alt foot skip
100 running skip
100 2 foot skip

Deadlifts tonight!

Think of blog post titles is getting hard

Yesterday I did 3x5 bench press and ended at 225lbs. I started Wendlers with my weight pretty low, because I felt like I started to high last time and it ended up working against me. I then did 4x12 bench and tricep extensions.

I followed all that up with tabata sit ups and bag strikes.

I then went out and danced with old ladies and ate like shit. Not sure what I am doing today, but I have to repent for those food sins.

Squatz.....

Tonight was simple....I had to squat 320 for 10. So I did...
Warmed up with fives of 140, 190 and three at 215. My works sets were threes of 250 and 280. My top set was 320x10.
I did some body weight conditioning with 5 rounds of 25 pushups and 30 walking lunges. Topped it off with a couple or three rounds of prowler suicides. The last thing was some abs. There were 4 of us so we did 3 rounds of 15 ball slams and all held planks while one person worked. That is all.

Destiny?

Well Todd, As I told you Sunday I felt like busting out a run so I decided I would run for 45 minutes. Well tonight I wanted to run again and I did, and let me tell you I am fast. I busted out a little over 2 miles in 13 and some change, and I am a fat boy too. I wanted to lift when I came back, but homework won the battle of importance so I may wake up to do so tomorrow or catch up this weekend, who knows?

So as we discussed I want some muscles. I googled Wendler and bodybuilding and found some stuff I like, so I busted out the old Wendler spread sheet and started again. I really backed off the starting weights this time because I feel I started to heavy last time I did this.

 I warmed up on a jog with the girls, came back and did a few sets of press with the bar then went into it. I did 5x5 @ 95, 115, and 125.  I then dropped the weight to 95 and tried for 4x12, well let me tell you that was a shock, I had to drop to 75 on the last set and I still hurt. I then did 4x12 lateral raises with 25 pound dumbells, then barbell curls and preacher curls for 4x12. I have to say starting with strength then finishing with bodybuilding stuff made me feel good. I will stick with this program on days I lift and keep running and sprinting. You told me and I read in strength villain to know your goal or training is useless. I want to be big and strong, why did I ever let Crossfit brainwash me into thinking achieving your goals is bad? The best part is I started having fun in the gym again.

thanks for the advice and understanding I dont want to be a crossfit whore anymore.

Stella got her groove back...

3x10 green band pull a parts
2x1,2,3,4,5 pull up ladder
Bench press
5x105, 5x135, 3x155
5x165
5x190
13x220

Pendlay/bent row superset
165x6, 90 (DB) x8-10

Abs superset for 3 rounds
20x wall ball sit-up 14#
30x leg lever

Jump rope
100x2 foot single
50 ea. l/r single
100x alternate foot single

Feelin' good, like a hard day should!

Got a lot done last night.
warmed up with my normal 3 sets of 15 band pull aparts.  while doing that, i was knocking out my 1,2,3,4,5 pullup/chinup ladders.  Basically I would do a set of pull apart and then hit a full ladder etc.  I managed to get 3 ladders complete before I started pulling on the bar.  Today was my deadlift day, I will let you in on a little secret...I was a little nervous today.  I have continually set my rep records so high that in order to beat it I have to continually add reps, oh by the way, the weight keeps getting heavier.  I guess that is the point.  I warmed up with a set of 5 at 155, and then I hit a set of 5 at 190 with my final warmup set of 3 at 230.  I do have to say that the bar is feeling really light!  they all felt like 135!  Again, I mixed in a pullup ladder in there and then started my worksets.  I keep my grip at double overhand with no hook grip to work on hand strength until the final set.  My first work set was  250 for an easy 5.  I thne loaded the bar to 285 for 5.  After a good rest the bar was loaded to 325 for my all out set.  I had to beat 12 for this one.  I finished with 13, so now my next rep record is 14!  Do you see what I mean.  After that set I recorded my score and had another ladder or two to finish so I knocked that out.  While unloading the bar I left it at 225 and figured that I would hit some stiff legged deadlifts.  During my first set I liked the demand on my grip so I figured why not hammer it home with some shrugs too.  I did three sets of 5 SDL+10 shrugs which felt good.  Can't let the midline go so I did 100 leg levers (leg lifts) in 3 sets (50,40,10).  All in all good workout!

We Will! Never Forget!

Wow Scott, When I reflect on 9-11-01 there are a lot of emeotions that come to light.  First I feel sad!  Very sad, for all the families that experienced loss and me being a father for all of the children that do not have living fathers or mothers due to this act of terrorism.  We have spoke of it before, I think therin allowed me not to view our adversaries as human beings...It is and always be personal....Watching the video did give me a sense of pride that we were able to do a part, maybe a small part; but a contribution none the less to eleminate their way of life.  As President Bush said "We will not Falter" and that is as true now as it was then.  God bless the USA!  God bless our men and woman doing it every day!  A quote from your upcoming book goes something like this "for god and country, Geronimo"

I know the above paragraph is jumbled and unclear but you know what I mean...last night's workout was overhead press.  As I said before, I kinda dumbed down my press a bit since it is so horrible.  I figured I may as well start all over to get some good volume and stress to it so that it may grow like the rest of my lifts.
I warmed up with 10 at 95#.  Again I was hurried because I had a client coming and a football game after so I couldve rested more but whatever.  My first work set was 5 at 110, the second was at 120 for 5 and my top set was 135 for as many as possible.  I hit 13 with that one.  I'm OK with it as I know there is room to grow and will pay divedends in the end.  Oh yeah, don't let me forget I warmed up with band pull aparts.  I am sticking with a balance for the smaller musculature of the shoulder and back to keep this "bad shoulder" as healthy as possible.  For accessory work was mostly tricep centric, I did 3 sets of close grip bench for 10x135, 8x155, and 7x175.  I know the weights seem random but I used the weight that were on the bar for D's bench press.  That is mostly it, I haqd deadlifts tonight so I will be having a longer and harder workout tonight.  I'll do dome kicking too.

In another note Todd had a pretty good game!  He did his part; managed to put the D-lineman on his ass at least 3 or 4 times that I can remeber.  Had him so pissed off that his teamates had to hold him back from trying to rush todd LOL! 

Never Forget

Well Todd...... today we remember a day that had changed all of our lives forever. RIP to all our lost brothers and sisters............. I really get sad today and as much as I always talk shit, the news almost makes me tear up as they read the names of those we have lost.

I am currently reading two books, but once I finish No Easy Day is next. I am excited to read it. Yesterday I was surprisingly sore from my long run the night before. I guess if you don't do it often it can make you hurt. I looked at a Wendler cycle that has a body building twist I may make the switch. I really want some size right now and that makes sense.

Yesterday I did 4x10 back squat at 225. then 4x10 bent rows at 165. then 4x10 evil wheels, man those hurt after hitting the GHD.

Keep the motor runnin'

No easy day was a great book!  Read it Scott!

My last real workout was Friday, It was my squat day, and I had a client coming over so didn't have time for much else.

Warmed up with 45x10, 5x140, 5x180, and 3x215

My work sets were 5x230, 5x265 and then 5+ at 300.  I met my goal and set a PR at 12!

Saturday, I woke up and coached Holly through her max effort stuff and then we celebrated the boy's Birthday!!!!

I did a small workout of 3x3:00 jump ropeand some bag work.

Still got a motor

I took a few days off, kinda. I had to help everyone I know in Las Vegas move the last few weeks, or at least it seems that way. Minimum alcohol intake this weekend was a good idea. Last night I felt like running just to see if I could still put some miles on without dying. I am not sure what distance I ran, but I ran for 45 minutes. My goal was to run to my brothers and back, but I made it to his house in 15 minutes so I kept on moving. I still feel pretty fast on distance runs.

I came back and did a few sets of max reps GHD sit ups and stretched. Got up to walk the dogs today and I am a little sore. I think I am going to continue my strength training and conditioning, but I also want to add one body building exercise a day? 3x10 to get a little more size, women like size! What do you think?

I don't want this too be me :)

Better late than never...

Ok so, Wednesday was supposed to be off but I decided to do hill sprints. I completed 10 sprints with a 40# weight vest. The sprints were measured at 75 yds. Thursday was meet the teacher night, Todd said he gets a JROTC ribbon if we came so we did. I like all his classes, he is taking guitar! When we got home we benched, I just finished my Deload week up so it was light. I forgot the weights.

On Friday night I had a "client" coming over so I had to get in quick to squat. This is the start of my 3rd cycle of 5/3/1. I warmed up with the 5/3/1 app suggested weights lol (140,180,215). My first set was 220 for 5, the second was 265 for 5. The last set was 300 which I got for 12, that would be another PR!
Todd had missed a workout this week so he had to make up squats and deads. The boy is strong! He squatted 220 for 12 and deadlifted 250 for 14! Fuck, shit, hot damn!!! Turns 15 today!!!! Hit us back Scott!

I hate evil wheels

Well I drank entirely way to much this weekend and felt it on Tuesday. I did 5x2 power cleans at 205, not heavy but I moved too slow and technique was sloppy, and I smelled like Crown. I then did 3x3 clean pulls at 245 and then 3x5 back squat at the same. The platform is a much better surface than the cement was. I can't wait to add the rubber this payday.

Tonight was a short conditioning night. I did five rounds of 15 push ups and 10 evil wheels. Those F'n evil wheels really make push ups hard and I am sure I will want to rip my abs off tomorrow.

I am back on the diet for 2 days strong now and am going to try really hard not to hit the booze for while, I always fail on that one. Tomorrow I am back to snatching again and front squats. OOOOOhhhhh yeah.

Todd, is this your range partner?

Deload weeks suck!

Ok, I got three to put in.  On saturday, Holly had her team training on post at Cunningham so I decided that I could use this opportuinty to get some hill sprints in on a large hill on the "Engineer trail".  It is one of those running trails that have the exercise or I could say "crossfit" stations on it (since CF is only exercise anywhoo :)".  I did that, ran 10x100m sprints up a rather steep incline.

Monday was a very busy day at the casa, had three outside personnel come in to work out, it ran the gamut from MMA to starting strength style with a 5/3/1 thrown in for good measure.  I really only had a chance to get my deload presses in.  I did 5x65, 5x80, and 5x100.  I made up for it this morning!

This morning was deload deadlift day.  I actually did the recommended warm ups to get some volume in.  The work out wa set up like this.
A.  3x15 back extensions for warm up
B.  Deadlift 3x5@ 150
5x150
5x185
5x225

C.  5 sets of 1,2,3,4,5 ladder of pullups (overhand grip)
D.  3x400M sprint

Initially planned for a total of 4 sprints but I felt a little tweak in my left calf, so I decided to use the time to roll out a bit.