aug 24- 30

Best part of a horse show. Just like watching a Zamboni driver.

Not a great week for my weight loss program. We left for the horse show on wednesday and got back late sunday night. During this time I ate two meals a day breakfast and LATE supper, and some junk through out the day. Once you get to the grounds you are stuck there until the day is over, depending on the number of competetors this can be 11 pm or later. Big shows will go until 2/3 in the morning and start again at 7.
Monday was a complete right off for me, I did what I had to ie putting things away, shopping ect and napped on the couch.

Today I got my morning cardio in and I'll hook up with the crew to deadlift this afternoon.

So it doesn't look like I'm going to make my weight loss goals by the first week of school, next week will tell the tale. I was still on track last wednesday morning but my week of doing everything wrong has set me back. It will still be a couple of days before my body is able to eliminate the exessive amounts of sodium I took in and be able to dump the extra water. Then I'll have a better idea where I'm at, all in all I;m happy with my results, considering I've eaten on the road every weekend this summer. I'll post my results next week.

aug 19-23

friday
Am
steady state cardio rehab/prehab
PM
power cleans, clean pulls ,green band de squats 8 sets of 2, calf ham gutes, rev hypers, heavy abs

saturday
helped team prince george at the BC strongman meet all day still got in a bench workout

sunday
complete day off

monday
Am
bike to stairs ran 7 sets biked home 45 minutes rehab/ prehab
afternoon
full snatches and snatch pulls
evening
went to coach @ breakaway did rotator cuff work and some biceps after coaching

Tuesday
Am
steady state 1 hour while reading AP notes, rehab/ prehab
Pm
4" rack pulls, one leg leg press, leg curls, leg extentions, adductor work. went home and carried 550 farmer's walk 4 sets of 10 feet, forgot how heavy this is

aug 13-18

Saturday
went to Vancouver to visit my daughter Friday night Saturday and Sunday morning drinking and eating what ever I wanted, I actually stayed farely clean except for Saturday night.

Sunday evening
max effort bench, one arm rows, tri push downs, sled face pulls with external rotation.

Monday
am
treadmill incline intervals plus steady state cardio 50 mins normal rehab/prehab
pm
snatch (sn) squats, power sn, full sn, biceps, rotator cuff work

Tuesday
am
rode bike over to stairs, 7 intervals on the stairs road home, rehab/prehab
Pm
4" conv rack pulls, ss bar upper back work, calf ham glute machine, rev hypers, sit ups
Wednesday
am
hiking 1 1/2 hours and just stretching
pm
throwing for highland games, weight for distance, weight for height, hammer throws

Thursday
am
prowler pushes 110 feet plus 50 lbs 8 trips, than 25 min steady state cardio rehab/prehab
mid morning
worked with Bill doing human flag as he rested I did some technique work for weight for distance. then did some core work with him
pm
speed bench, inclines presses, jerks, triceps

aug 9th-12th

I took a walk off the beaten path on Friday. I heard this guy working as I was going up the trail and he stopped cutting when I to this spot, it took me a while to find him as he was 30/40 feet in the air.

Tuesday

Am

50 min steady state cardio, abs, low back, elbow rehab, stretching

pm

rode bicycle to the gym. At the gym did power cleans, clean pulls, deadlifts, front squats, one leg press, leg curls and extensions, road my bike home.

Wednesday

Am

steady state cardio, the usual rehab/prehab work

6 sets of chins spread out when ever I got tried of studying

Pm

15 min treadmill 15 min intervals on a rowing machine 20 min on treadmill. seated rows, lat pulls, bicep curls, standing calf raises.

Thursday

Am

5 sets of intervals on the treadmill followed by 25 min steady state, the usual rehab/prehab.

Then went out and played nine holes of golf had so much fun, the two beer after didn't help my weight loss but who cares.

Pm

speed bench with dbl monster minis, smith machine incline press, unstable bar presses, pullovers, 30 min steady state cardio, stretching.

Friday

needed some avocados so I went for a walk found some trails ended up being gone for an hour.

training did 6" conv rack pulls and broke a record that has stood since 2000 when I hurt my low back, and I'm so happy that I did it while dropping weight. finished with calf ham glutes, rev hypers, st leg sit ups, and some elbow rehab

aug 7 and 8

Sunday training was very unstructured I benched with Barry then went out and threw beer keg for height, video here http://www.facebook.com/?ref=home#!/pages/Predator-barbell/181081228600351 then did power snatches lastly Gwen and went to the beach swam a little walked a little mainly just sucked in the sun.

Monday

road my bike over to these stairs, Ran up for seven trips heart rate hitting 95% rested long enough to get the heart rate down to 65% then took a around about ride home. Total training time 90 mins. I'm going to start adding in 30 mins steady state in the evening. So the weight gain on the weekend was water as I'm back on track maybe a little behind from my week of partying, still I'm down 15 lbs in 7 weeks so it's all good

week of july 31 st

nothing much this week took the week off weight training,as felt I needed to recover from the last few weeks of training. Kept up the cardio sessions Tuesday thru Thursday, Monday the gym was closed and I spent part of my day helping my daughter move anyway. Friday I spent the day traveling back home, and Saturday the morning was spent doing yard work and such. I went to four birthday parties in eight days and this had a negative effect on my weight loss for the week. I ended the week up a couple of pounds. to much beer and cake. I'm sure some of this is water weight and one week is no big deal in the grand scheme of things. Time to get back on track today.

week of the 24 july

Monday
50 min steady state cardio, was feeling beat up from the weekend training.
Abs, elbow rehab, stretching

Tuesday
Am
steady state cardio 50 min, elbow rehab, stretching

pm
bench press, hammer incline press, heavy shrugs, bi curls

Wednesday
Interval training 5 rounds followed by 20 min steady state, abs, elbow rehab, stretching

Tuesday
50 min steady state cardio, elbow rehab, stretching
didn’t train tonight stuff came up could use a break anyway

Saturday
Shirted bench tried a dbl overkill bench shirt even thou it was to big for me I still bench 545. dips, lat pulls, pwr snatches
Did a conditioning workout where you had to mirror the person in front of you for 15 seconds then someone new came in and you lead, then rested for two rounds and went again. Crazy hard I was just gasping for air between sets.

Sunday
30 min keg toss, then atlas stone training got the 260 stone today.
After this we went down to x conditioning and did back squats narrow stance, then walking lunges with a safety squat bar.