TweetHIGH VOLTAGE

WEEK 10
Traps/Calves
Sunday, 29 JUNE 2012

Rack Pull Shrugs:
(X.3.X tempo/ green band working sets)
2 x 225 x 12
315 x 12
(hooked/belted and banded)
425 x 8
515 x 8
5 x 625 x 3
425 x 20
Felt really good on these today. Next time will definitely be going up in weight!

Reverse Shrugs:
(X.3.X tempo/hooked/belted and banded)
4 x 425 x 10
This was really good at pulling in my outer traps and rear delts.


Arnold Side Laterals:
(2.1.2 tempo)
3 x 15lb kettlebell x 12

SUPERSETTED WITH:

Bent-over Laterals:
(2.1.2 tempo)
3 x 30 x 12
OK, so this superset finished off my traps today. Pumped but they're not happy.


Standing Calves:
(3.3.3 tempo/ 2 foot wide stance with toes pointed out)
body weight x 20
2 x 200 x 20
HA! Now I broke my leather dipping belt..well damn, guess I'll have to get a more heavier duty belt than this one!
Felt good to as I knew I was going to knock out a 3rd set but the belt tore like paper when I stood up!

Leg Raises:
(blue ban tension holds for 10sec)
1 x blue band x 5
Wow! Still I gotta do 5 more reps like this to just catch Mary!!

Heavy Bag:
(head and body combos)
combos x 10min

Jump Rope:
1 x myself x 10min

Target Stretch:
My traps needed it today!

Time/Comments:
Train with Mary!!!!!

Overall training was great today as motivation was around 10+!

Tweetwidow when are you gonna stop playing and do some real work in the gym
just messing with you

Tweet

Originally Posted by dirtwarrior

widow when are you gonna stop playing and do some real work in the gym
just messing with you

....but I don't wanna grow up!!! LOL!

Tweetlol

TweetI might have to try this

Tweet

Originally Posted by FUZO

I might have to try this

try what boss???

TweetWidowMaker
HIGH VOLTAGE

WEEK 10
Back/Biceps
Wednesday, 4 July 2012

T-bar Row:
(2.1.2 tempo/ no hooks today)
2 x 2 (45lb) plates x 12
3 (45lb) plates x 12
4 (45lb) plates x 8
5 (45lb) plates x 8
5 (45lb) plates + 1 (25lb) plate x 6
6 (45lb) plates x 4
Mary was shaking her head after that set with 6 plates and said to me,"That was too easy. If you can do 8 reps on the next set then I wouldn't even grab it!"
So, guess what I did?
6 (45lb) plates x 8
Great work on these today. Haven't did 6 plates in a long time!!!

Meadow Rows:
3 x 100 x 12
SUPERSETTED WITH:
One-arm Dumbbell Rows:
3 x 100 x 12
My back is done now!

Spider Curls:
(3.1.3 tempo/both grips on curl bar/no lockouts/no count bar weight on working sets)
2 x bar x 12
50 x 10
(Fat gripz here on out)
3 x 65 x 10
Arms are somewhat worn from back work today.

Barbell Curls:
(3.1.3 tempo/all 3 grips/Fat gripz all)
2 x 85 x 10
1 x 85 x 7
Biceps are totally done now.

Straight Crunch:
(3.5.3 tempo)
3 x myself x 20
Got 'em good this time!

Jump Rope:
10 minutes

Target Stretch:
My back and biceps needed it today!

Time/Comments:
Train with Mary today!!!
She's changed up and doing Crossfit for women!!!
Git-r-done baby!!
She's wore out in 15 minutes but she killed it!!!!!
God, I'm so glad I got a woman that loves to stay fit and healthy
and looks simply gorgeous to boot!!!

My overall training was great today and my motivation was through the roof!!!

TweetHIGH VOLTAGE

WEEK 11
Shoulders
Thursday, 6 July 2012

High Incline Dumbbell Press:
(2.1.2 tempo/no lockouts)
2 x 30 x 12
50 x 12
(3 triple drops)
80 x 12/60 x 11/50 x 10
80 x 12/60 x 10/50 x 8
80 x 8/60 x 8/50 x 8
Feeling it today. They're already tired.

Seated Front Laterals:
(2.1.2 tempo)
4 x 25 x 10
SUPERSETTED WITH:
Seated Dumbbell Side Laterals:
4 x 25 x 10
Now they're pissed at me!


Behind Back Wrist Rolls:
(3.1.3 tempo)
95 x 10
135 x 10
2 x 205 x 10
(Fat Gripz)
105 x 17
105 x 12
Forearms are tight and cramping now.


Heavy Bag:
Combo rabbit jabs only x 10 minutes
That's all it is here...no hard hitting rabbit punches!

Target Stretch:
Check

Time/Comments:
Train with Mary!!!
Killing it on her cross fit training!!!

Very good training today. Overall was great!

TweetHIGH VOLTAGE

WEEK 11
Squats
Saturday, 7 July 2012


Box Squats:
(no superman suit at all)
2 x 225 x 12
315 x 12
(black bands-single choke top/belted/knee sleeves/wrist wraps)
515 x 8
605 x 3
3 x 695 x 3
(no bands)
405 x 20
Some good squatting today. Knee not giving me much problems today. 405 for 20 was a b.i.t.c.h. today after taking the bands off my heavy sets.

Glute/Thigh Blaster:
(X.1.3 tempo/ one-leg each)
3 x 75 x 12
50 x 20
Walking a little more funny now.

Windmills:
myself x 12
More work on these.

Heavy Bag:
Combo head and body shots for 10 minutes.
Gonna up the auntie on this and bring back in my Kenpo.

Target Stretch:
Legs were needing this but then again.......wanted me to leave them alone.

Time/Comments:
Train with Mary!!!!
Mary made easy work of here Cross training today. She even threw in another set
for a total of 4 waves!
Yep! Chest and back work was easy money for her today so she upped it!
We'll see how the next 10 training days
(this will make a complete cycle in the style she is doing)
go for her if she continues to stay at this beginner level or if she jump right on up into the intermediate level?

Squats were better today. Upper end work was good.
Overall training was good and motivation was around 9!

Tweetgreat log, keep killing it!

Tweet

Originally Posted by Juice Springsteen

great log, keep killing it!

thanks Juice!

TweetHIGH VOLTAGE

WEEK 11
Traps
Friday, 13 July 2012

Rack pull shrugs:
(X.3.X tempo/ green band on working sets)
2 x 225 x12
315 x 12
(hooked/belted/and banded)
425 x 8
515 x 8
625 x 3
5 x 655 x 3
2 x 425 x 20
Killer day today!!! Felt like King Kong and goin for more next week!!!!

Reverse Shrugs:
(X.3.X tempo/hooked/belted/and banded)
3 x 455 x 10
315 x 20
Felt super strong on these today too.
I guess it's cos I could see Mary killing it and she looked like she was ready to enter a wet t-shirt contest!!!!

Arnold Side Raises:
(2.1.2 tempo)
4 x 15lb kettlebell x 12
SUPERSETTED WITH:
Bent-over laterals:
(2.1.2 tempo)
4 x 30 x 12
I wanted 5 sets here but it wasn't happening today cos the 3rd and 4th set of these had my traps and rear delt tie-ins screaming and cramping!
And besides that; Mary came back from her shower and said,"I'm wearing no socks as you can see and matching panties." and walked back out of the gym!

Target Stretch:
Oh, I needed this badly today! As my traps and rear delt were saying F you and thank you all at the same time!

Time/Comments:
Train with Mary!!!!!!
She was killing it on the elliptical part of her cross training and came up to me pissed off (all wet like a woman in a wet t-shirt contest) and said,"Your killing me here. This is silly you got something else I can do?!?!?"
Sure, I said....so I went to the dbell rack. Grabbed up the 30 lb bells and we went outside the gym to our back yard and said, "walk as fast as you can from the gym to the fence line and back as many times as you can!"
That's about 50 yards from the gym to the fence line. She did it 3x back and forth non stop and walked the bells all the way back in the gym. Set them back in the rack.
Looked at up me and said in her sweet loving voice,"F you honey, I'm going to take a shower now!!!
Believe it or not. She really likes the farmers walks!

My overall training was outstanding today too!!!!
My motivation went through the roof cos I could let Mary out do me, but she did anyways!!!!
OH, and by the way; we are rocket fueled by *** LABS...just saying!!!

TweetIRON FORTRESS

New training cycle so everything is starting at or around 70 o/o.

WEEK 1
Shoulders
Thursday, 19 July 2012

One-arm Dumbbell Clean and Press:
(both arms/re-start all reps from the floor and control the weight going down/no belt)
2 x 30 x 12
50 x 8
70 x 8
(no belt/yes, wrist wraps)
2 x 100 x 3
Wasn't as smooth on the working sets as I had hoped but I still got some work in.

Seated Rack Press:
(pinned at eye level/no lockout except on last rep of each set)
135 x 8
225 x 8
(belted and wrist wraps)
3 x 275 x 5
225 x 12
That's it for these today. Yeah coulda done more with a spotter but I'm re-starting my cycle. Good work on these none the less.

Ab Glider:
(non-stop but only to switch pin position for low crunch and side twist)
2 x myself x 1 minute intervals each (low crunch and side twist)
Not to bad on these today but will be increasing the sets on this one.

Heavy Bag:
(rabbit jabs tot he body)
10 minute sparring

Target Stretching:
Shoulders were glad to have this today as they haven't done any specific rack work in a while.

Time/Comments:
Solo today
Not a bad re-start as I needed to do this to re-direct my specific goals intended for the rest of the year.
Overall was good today as I had to tame myself down to do this cos I'm wanting to compete.
Motivation was around 8.