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.

week of july17th

Sunday
Stone loading then beer keg toss, spent 2 hours training. Then Harry Potter

Monday
Intervals 2 min work 2 min recovery x 5 heart rate up to 90%, 20 min steady state hr 70% abs, elbow rehab, stretching

Tuesday
Steady state cardio 50 min 65/70 % heart rate elbow rehab stretching

Pm bench, triceps, chest supported rows

Wednesday
Intervals on treadmill 1 min work 2 min recovery 20 min steady state, abs, elbow rehab, stretching

Thursday AM
Steady state cardio 50 min elbow rehab stretching

PM
Snatches, deadlifts, fr squats, leg extensions leg curls

Saturday
1 1/2 hours training with the atlas stones The 230 stone was heavy last week just flew this week. I did a triple a dbl then 8 singles. Then headed over to the Gym and trained bench and upper back with Dallas. We had a crazzy workout so much fun. It has been great to be back up in PG and train with people want to train as hard as I do, maybe even harder. I have really missed the push from these guys

week of 11th july

Monday
45 min cardio, Abs, back raises, rehab for the elbows. Stretching

Tuesday drove up to PG

Wednesday
45 min 4 intervals 2min/2min inclined treadmill Some stretching
Thursday
AM
45 min steady state cardio, abs, back raises, rehab for the elbows, stretching.
PM
Pwr snatches, snatch pulls, fr squats, leg ext and curls, seated calves

Friday
Rowing machine intervals 1 min work 2 min recovery 4 sets 25 min steady state cardio. Bullshiting with some old training partners

Saturday
Trained at X Conditioning
Heavy backs squats, good mornings, heavy abs
Prowler pushes 50 feet 3 of us taking turns 5 trips in 1 ½ min 6trips in 2 min x2

135 lbs sled drag 100 feet tire flips 50 feet wally ball 30 throws, jump rope 50 jumps, one arm snatches 5 reps per arm done in 3min 40 sec and it all most killed me. I’m going to try two rounds next week

sunday
Stones over a 52 inch bar 170 x3 200x3 230x1x5 200 miss wore out
beer keg over a 15 foot high swing set at a school for a bunch, so much fun

a super weekend

Saturdays powerlifting meet went great we had 16 competitors and everything went smooth. Sunday I competed in the strongman ended up 3rd of 3 in the light weight class but had so much fun. Only got video of the first two events and the battery died. after this I got a 235 lbs log press, cleaned 250 but couldn't press it. super yoke did 500lbs for 75 ft in 16.8 sec. last flipped the first two tires twice in 18 sec which was the fastest time but I couldn't get the last tire which weighed 750 lbs.

Took Monday off

Tuesday

raining so 45 min on the treadmill incline interval work

abs, back raises, rehab for my elbow which took a beating on Sunday

weight loss stalled a bit on the weekend as running the meets and hanging out with old friends wasn't perfect for a weight loss program, no matter as long as I get back on track.

Taking my motorbike up to PG looks like it is going to rain all the way, but I'm excited to be starting my internship