Sunday Tuesday

Sunday
cls grip 225/3 255/3 285/3
4 board 315/3 345/3 375/3
5 board 405/3 425/3 445/3
lock outs wide grip 315/3 365/3 385/3 holding lock out for 2 count my lock outs have been soft for a while last meet it showed up
well the weights are sure down but they will come back I haven't done a bench in 5 weeks, yeah thats the reason lol

Tuesday
box squat 330 plus 70 lbs of chain 9 sets of 2
power clean+front squat+push press 5/5 crazy how high my heart rate got
light tire (400 lbs) flips 5reps 5 sets super setted with shrugs 12 reps 5 sets
standing one legged abs 4 sets
15 min intervals on the treadmill

done

Wednesday
28 min interval plus 23 at a steady pace on the tread mill

Thursday
conv dead lifts 315/6 345/6 385/6 415/4
dumbell romaninan deads 115s /12 plus chg crunches /12 for 5 sets in ten min
step ups plus kettle bell swings 12 reps 6 sets in 10 min
18 min interval training on treadmill

Friday
22 holes of golf on a par 5 coarse (6 hours) followed by 28 min of interval and 23 min steady pace on the treadmill (equals 3.75 miles)
Saturday
today is the last day of the program that I've been following( Warp Speed Fat Loss by Alwyn Cosgrove & Mike Roussell) I weighed 208 .6 this morning and I've been about a pound and a half lighter on Sundays so I should be about 207 tomorrow which is exactly 5 weeks since the meet in Toronto where I was 228 in the morning. I was at 22% bf and now I'm down to 13% so I managed to maintain almost all of my muscle also lost 4 inches off my waist if anyone cares. So next week I'll coast a little and then back to the training I enjoy.

only three workouts left

Monday
28 min interval and 23 min steady pace on the treadmill

Tuesday
dumbbell incline press 100s/6 115s/6 125s/6
one arm row 145/6 165/6/2
push up +jackknives+rev lunge 50 lbs+ one arm cable rows 65 lbs 6 reps 5sets in 10 min
dumbbell squat+ shoulder press 70s+ lat pulls 185 6 reps 4 sets in ten min
18 min interval on stationary bike

last week

Friday
25 min interval training plus 23 min steady pace tread mill

Saturday
I know I said I would rest this Saturday, but after walking past my stones a number of times during the day I had to clean and press 90lbs, 135 155 and 185 stones and got the 220 to my chest I didn't try to press it(it's a day off) then I wanted to move the stones so I lifted them to my chest/shoulder and carried them for 50 feet all but the 220 stone( I used a two wheel cart). Now that I was warmed up I carried the super yoke 30 feet out to where I could finish painting it.
Sunday
manta ray back squat 275/6 295/6 315/6
dumbbell Romanian deadlifts plus g/h machine crunches 12 reps 5 sets in 10 min
step ups plus kettle bell swings 12 reps 5 sets in 10 min
18 min interval on stationary bike
super yoke 30 feet back under cover

wpc records updated

100 KG CLASS






S
415
Bell, Gene
56
USA
6/2/2006
Las Vegas

B
247.5
Tomra, Tony
62
CAN
5/11/2008
Ontario

D
345
Frantz, Ernie
34
USA
3/28/1981
Aurora

T
980
Bell, Gene
56
USA
6/2/2006
Las Vegas
415-245-320
Sure is strange to see my name in with the greats. I'm sure glad my squat and dead numbers aren't listed here lol
Wednesday
25 min intervals 23 min steady pace treadmill

Thursday
conv deadlift 335/6 385/6 405/6 I cheated and didn't pause between reps on the 405
push+ jackknife+ rev lunge+one arm row 6 reps 5 sets in 10 min
squat and press+ lat pulls 6 reps 5 sets in 10 min
18 min intervals on the stationary bike
I increased the weight on everything except the lunges but I could have as my quad feels ok

Tuesday

Monday
25 min interval training plus 23 min steady pace on the treadmill
Tuesday
incline dumbbell press 100/6 115/6/2
one arm rows 145/6 155/6 165/6
Romanian dead lifts plus glute ham crunches 12 reps 5 sets in 10 min
step ups plus kettle bell swings 12 reps 5 sets in 10 min
18 min intervals on a stationary bike

hard day

I didn't feel like training today and maybe I shouldn't have. Yesterday was my day off so I went golfing and as a result my low back is fried today.
mataray back squats 315/6 345/4 bailed here as I was turning these into a good morning just couldn't fire out of the hole
giant set push ups jack knives rev lunge and one arm cable row 6reps by 5 sets in ten min I had to bail on the lunges on the fourth set as something tore in my right quad. there is no bruising I think it was just an adhesion.
shoulder press plus lat pulls 6 reps by 9 sets in 10 min
18 min interval training had to drop my high speed part to 7 mph from 8 mph I couldn't stride out that far. On the up side I was 214 lbs this morning down 14 lbs from my meet 3 weeks ago, which equals a 2 3/4" reduction in my waist. I think next Saturday I'll just kick back and recover for my last week of this program