Friday night DE Bench

30 mins on stupid bike

DE Bench with red bands
95 x3, 105 x3, 115 x3 x 6 sets

DB Rows                        s.s           Face Pulls
65lbs x 12/arm x 3 sets                    60lbs x 20 x 3 sets

Db Extensions
25lbs x 15
30lbs x 10 x 2 sets

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Baddy-bing, baddy-bang.

Here is the last meet I competed unequipped, way back in 2009.  Paul kind of steals the spotlight with his DL....But I am definitely looking forward to putting some poundage on that total next weekend!

Thursday morning in the sweat factory

PVC rolling & Dynamic warm up
No AC means warm up doesn't take as long...there is always a positive side...

Squats
135 x6
185 x3
225 x2
275 x1
285 x1
305 x0-fell forward a bit, felt pain in my toe and I forgot to squat
275 x1

I'm sick of this toe bullshit.  It's cramping my style.

SSB GM's                     s.s                     KB Swings
95 x10                                                  53lbs x 20 x 3 sets
105 x10
115 x10

               Hanging leg raises 3 sets of 10

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30 mins on the damn bike.  30 more tonight.  I miss the prowler :(

Tuesday night, switching it up

Biked to and from the gym twice.  We have a scenic trail that connects us from town right to our place, so it is nice to not have to bike with traffic.  I think this should equal enough cardio.  My ass sure thinks so.  Toe is still on the mend, so walking was out of the question.  On my second trip home I had to make sure not to sing along with my tunes, as the bugs were discusting.  I had the day off, so I decided to train with the guys in the evening.  It was hot and smelly.  I will re-think this option next time...

Bench opener practice with commands               s.s       Chins
115 x5                                                                           x8, x6 sets of 6
135 x3
165 x2
195 x1 x 6 sets

All reps were smooth and fast. 

DE sumo DL's
225 x1 x 3 sets, 245x1 x 3 sets, 275 x1 x 2 sets

That is it for DL's until the comp.


Decline Sit ups                         s.s               Body Rows
25lbs behind head x 10                                 3 sets of 10
25lbs x12 x 2 sets

Counting down.  Squats tomorrow.  Also, looking forward to my toe getting better, as biking is definitely not my favourite thing.
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Sunday Training

60 min walk to work, with a detour & dynamic warm up

DE Squats with green bands x 8 sets
225 x3, 235 x3, 245 x2

Suit was a bit tighter today after the burger, fries, and 2 desserts that I was given permission to ingest last night.  Not too tight though, just right.   
I SMASHED my toe in the warm up and did something permanently bad,  not just one of those smashed toe things that go away by the next day or two.  But I went ahead and powered through that shit.  It's purple and bent looking today.  Not impressed.

Bench
135 x5
185 x2
205 x1

Shirt on
235 x 2 board, x 1 board
275 x 1 board
285 x 1
295 x 1
295 x1

First single was awesome.  Went up to 295 and it was a bit of a grinder, so instead of going up to 300, decided to drill it for another one.  Last one was better.
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Now my question is, how in hell am I going to do 90 mins of cardio with a mangled toe?  Friiiiiigggg.

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Friday Night Weights

60 mins of cardio & dynamic warm up

DE Bench with red bands
110lbs x 3 x 9 sets

Face Pulls 50lbs x 20 x 3 sets
Pull Downs 90lbs x 12 x 3 sets
DB Extensions 25lbs x 12, x15 x 2 sets
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Nothing too exciting.  But what IS exciting, is that tonight, I get my first "moderate" cheat meal in 4 weeks.  This folks is what I will be thinking about while I perform my 90mins of cardio today.  Such is life.

Thursday + Awesome training day = Happy days!

Dynamic warm up + pain cave with the lax ball and sawed my hip with pvc

Squats
135 x5
185 x3
225 x2
275 x1
275 x1
275 x1
305 x1
275 x1
275 x1

Just practicing singles to get ready for the comp.  Felt good today, not too much knee pain, and no back pain which is comforting.  Until this sess, my thoughts on squat numbers were not completely 100% confident...Now I can't wait to JN the frig out of some squats in two weeks!

SSB GM's                  s.s.                 Front Squats (w ugly cleans)
105 x10                                             115lbs x 10
115 x10                                             135 x 10
125 x10                                             145 x10

Hanging Leg Raises x 10 x 3 sets

Threw in some front squats not because I was angry, just because I like them, and I didn't feel like loading the leg press...

30 mins cardio & ball hockey

DE Bench tonight.  Happy days!

Tuesday Training

Dynamic warm up

Bench                  s.s    Chins x8 x 5 sets
115 x5
140 x3
160 x2
185 x1
205 x1
215 x1
215 x1
215 x1-all paused reps
160 x 10


DL's Sumo stance
135 x5
225 x3
315 x1
345 x1
345 x1(conv)
365 x1

Well, it's decided.  The sumo went up and looked much better than the conventional.  So sumo it is.  I am looking forward to seeing what I can pull after a deload. 

Decline Sit ups                     s.s.               Pull Down abs
25lbs on chest x 15                                   90lbs x 5, 80lbs x 5
25lbs behind head x12                               80lbs x 10
x 2 sets                                                      x 2 sets

30 min walk outside, sweated my ass off but loving the sunshine these past few days.  What made it even better was the fact that an old lad that I trained way back in October was driving by, stopped his car, got out, and proceeded to give me $100 sponsor for my trip across seas.  Can't get much better than that!  Great thing about living in a smaller community.

Finished off the day pushing the prowler with some Parkies.  A couple of kids from Ireland are here for the summer working on a farm.  Couldn't understand a damn word they said.  No lie.  I am making it my goal to get them talking on video because you wouldn't believe it until you heard it.