In Orwellian "newspeak" today's session was triple-plus-good. I set three, count 'em, one, two, three PRs today. I was so happy, I was like a kid in some kind of store.
Bench: w/ 3 chains/side 135x5; 185x3; 225x1
w/o chains 225x1; 250x1; 265x1; 285x1 (PR tie); 295x1 (PR)
Military Press: 115x5; 135x3; 160x1; 175x1; 200x1 (PR)
Chin-Ups: BWx6,6; +45x1; +70x1; +90x1; +115x1 (PR); +125x.95 (nose to the bar, no PR)
Bent Over Row: worked to 200x8
w/ Straight Bar Curls: 3x6
On bench the 285 felt fast and smooth. I felt really locked in with my technique. I stayed tight to my chest and drove it up and back. On the 295 I slowed considerably where I failed last week, but I was able to muscle through it. It felt good to finally get it. Like a huge weight being lifted off my chest...literally.
I wasn't sure how the Military Press was going to go. 175 felt easy so I jumped to 200. I really surprised myself with the 200. My ultimate goal is to be able to military press my body weight, so I'm not there yet.
I haven't done really heavy weight chins in a long time. The last time I did I got to 90 lbs for a single. I like knowing that if I ever eat my way to 335 lbs. I will still be able to do a chin-up, which is a lot more than some people I know.
On another note, I was happy to see the Saints win last night. I went down to my friend Al's house for the game. He had an awesome spread and I didn't want to be rude so I ate a bunch. As happy as I was for the Saints I still believe that it will the Lombardi Trophy will be held high by the men in green and gold come this time next year. Time to gear up for the draft.
“Knowing is not enough, you must apply; willing is not enough, you must do.” -Bruce Lee
Monday, February 8, 2010
Saturday, February 6, 2010
Saturday
Yes my good man, I'll have the milk steak, boiled over hard, and your finest jelly beans...raw.
DE Squat: 8x2 @ 270
DE DL: 6x1 @ 352 w/ puprle and black band
Good Mornings: 135x8; 185x6; 225x4,4
Walking Lunges: 3x20 yards
Ab Circuit: x3
I was a little sluggish going in today. I went to a college friend's going away party last night and I may have had a beverage or two more than I had planned. Once I got by blood flowing though I was right as rain. I did pretty much the same workout as I did last Saturday. Hopefully my lunge-ass won't be as bad this week.
Tonight is going to hopefully be my last night at Envy. This means that there won't be anymore funny/interesting/disgusting stories from there. Oh well, I can live with that.
Just got done eating some eggs and brown rice and now it is time for a nap.
"No man has the right to be an amatuer in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." -Socrates
DE Squat: 8x2 @ 270
DE DL: 6x1 @ 352 w/ puprle and black band
Good Mornings: 135x8; 185x6; 225x4,4
Walking Lunges: 3x20 yards
Ab Circuit: x3
I was a little sluggish going in today. I went to a college friend's going away party last night and I may have had a beverage or two more than I had planned. Once I got by blood flowing though I was right as rain. I did pretty much the same workout as I did last Saturday. Hopefully my lunge-ass won't be as bad this week.
Tonight is going to hopefully be my last night at Envy. This means that there won't be anymore funny/interesting/disgusting stories from there. Oh well, I can live with that.
Just got done eating some eggs and brown rice and now it is time for a nap.
"No man has the right to be an amatuer in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." -Socrates
Friday, February 5, 2010
What's The Action?
Various Plyos
20 yard starts: x8
Not too much today. Just some plyometric work and some starts. Lack of sleep is starting to catch up to me. Hopefully I can make this up this weekend.
In the case file of "Good News" I put in my two weeks notice at Envy. I am glad to finally be on my way out. I am appreciative of the opportunity and I enjoyed working with all of my co-workers but I couldn't take the clientele any longer. I am also going to be putting in more effort towards my Advocare line and I need the extra time and focus. Again, if you or anyone you know is interested in top of the line supplements ranging from pre and post workout drinks to weight management to multivitamins let me know or please direct them to my Advocare page at https://www.advocare.com/1002617/. Thanks.
“Don't go around saying the world owes you a living; the world owes you nothing; it was here first” -Mark Twain
20 yard starts: x8
Not too much today. Just some plyometric work and some starts. Lack of sleep is starting to catch up to me. Hopefully I can make this up this weekend.
In the case file of "Good News" I put in my two weeks notice at Envy. I am glad to finally be on my way out. I am appreciative of the opportunity and I enjoyed working with all of my co-workers but I couldn't take the clientele any longer. I am also going to be putting in more effort towards my Advocare line and I need the extra time and focus. Again, if you or anyone you know is interested in top of the line supplements ranging from pre and post workout drinks to weight management to multivitamins let me know or please direct them to my Advocare page at https://www.advocare.com/1002617/. Thanks.
“Don't go around saying the world owes you a living; the world owes you nothing; it was here first” -Mark Twain
Thursday, February 4, 2010
Thursday
Bench: 225x3; 275x1; 295x0,0
Lateral Raise: 3x10
Dips: 4x15
Inverted Row: 4x15
Horseshit session today. Bench did not go at all according to plan. On both attempts at 295 I got it off my chest fine, I just couldn't finish the lock out. I'm not sure if I'm not doing enough tricep work or too much. I also think doing two straight weeks to my chest is hurting me. From now on I will switch from boards one week and to my chest the next. I could go on blaming this, that or the other thing, but ultimately I have to look myself in the mirror and do what I need to do to get better.
"Wishes won't wash dishes." -American Proverb
Lateral Raise: 3x10
Dips: 4x15
Inverted Row: 4x15
Horseshit session today. Bench did not go at all according to plan. On both attempts at 295 I got it off my chest fine, I just couldn't finish the lock out. I'm not sure if I'm not doing enough tricep work or too much. I also think doing two straight weeks to my chest is hurting me. From now on I will switch from boards one week and to my chest the next. I could go on blaming this, that or the other thing, but ultimately I have to look myself in the mirror and do what I need to do to get better.
"Wishes won't wash dishes." -American Proverb
Wednesday, February 3, 2010
DINO DNA!
Sprint mechanics work
Buildups (40 yards): 75%x1; 85%x1; 95%x4
Grip Work: bunch of reps at #1
Nothing too special today. My mechanics felt smoother today on the buildups. I focused on not over striding and making contact under my hip. When I over stride my heel has a tendency to hit the ground first. Whenever this happens its like I'm tapping the brakes. I'm not going to slow down too much, but I'm not going to be running at my fastest or most efficient either.
Grip work is coming along. My left hand is either weaker or not as coordinated as my right. I think this is due to how I grip the bar when I deadlift. My left is my under hand and my right is my over. I get a lot more grip stimulation in my right when I do this and a lot more bicep stimulation in my left. And now that I think about it my left side as a whole is a bit bigger than my right. It doesn't really matter because I sure as shit am not about to start doing one arm bicep curls. That's just ghey.
“I had reasoned this out in my mind, there was one of two things I had a right to, liberty or death; if I could not have one, I would have the other.” -Harriet Tubman
Buildups (40 yards): 75%x1; 85%x1; 95%x4
Grip Work: bunch of reps at #1
Nothing too special today. My mechanics felt smoother today on the buildups. I focused on not over striding and making contact under my hip. When I over stride my heel has a tendency to hit the ground first. Whenever this happens its like I'm tapping the brakes. I'm not going to slow down too much, but I'm not going to be running at my fastest or most efficient either.
Grip work is coming along. My left hand is either weaker or not as coordinated as my right. I think this is due to how I grip the bar when I deadlift. My left is my under hand and my right is my over. I get a lot more grip stimulation in my right when I do this and a lot more bicep stimulation in my left. And now that I think about it my left side as a whole is a bit bigger than my right. It doesn't really matter because I sure as shit am not about to start doing one arm bicep curls. That's just ghey.
“I had reasoned this out in my mind, there was one of two things I had a right to, liberty or death; if I could not have one, I would have the other.” -Harriet Tubman
Tuesday, February 2, 2010
Tuesday Bluesday
Squat: 315x5; 410x5; 425x5,5
DB Swings: 3x15 @ 80lbs
GH Hyper: 3x15
GH Situps: 3x12
w/ Bridge Holds: 3x:45s
I was still extremely sore today from Saturday. Lingering effect of the dreaded lunge-ass. My right adductor felt like it was going to go at anytime. I worked up to about 93% of my 5rm and did a couple sets of five. I know I could have done more but I didn't want to push it too hard this close to my meet. I still got some quality reps in with a near maximal weight so I'm not too upset about not being able to work up. Swings were cool. Felt them all in the glutes. On the GH Hypers I tilted the bench forward about 10 degrees. This put more strain on my hamstring forcing me to contract harder against gravity. I kept it this way when I did my sit-ups as well.
In other news I am now an Advocare Distributor. Advocare is a supplement line designed by top exercise physiologists. Some top level D1 strength coaches have put their names on Advocare's products. There are products for just about everyone. There are pre and post workout drinks, energy drinks, multi-vitamins, fish oils, and weight management programs. These products are top of the line. One other thing that I really like about the products for athletes is that they are all 100% safe to use. They all go through testing by a company in Great Britain that tests them against all the banned substance list for all major organizations. These include the NCAA, the IOC, and the NFL among others. If anyone has questions or would like to talk about purchasing some products let me know. There is a link to my Advocare website or you can reach me through email at tdequaine@hotmail.com. I am also going to be trying and review some of the more popular products. First up: Spark Energy Drink
Spark Energy comes in powder form that you simply add to water. My first go with Spark was last night. First the taste is awesome. I tried the grape and it tasted like Kool-Aid. All you do is dump the powder in your water bottle with about 8-10 oz. of water, shake it, and drink it down. I drank my first Spark ever at about 8 pm. We then had a two hour meeting to about 10 pm. Usually at this point in my day I am crashing and need sleep. Not last night. I was wide awake but without the nervous jitters that I sometimes get with energy drinks. Cut to 1 am and I am laying wide awake in my bed staring at the ceiling. Lesson learned: don't take Spark past 5 pm. But I will definitely be using this product during those days that get a little long and I need a little pick-me-up. Grade for Spark: A
"There is no short cut to achievement. Life requires thorough preparation- veneer isn't worth anything." -George Washington Carver
DB Swings: 3x15 @ 80lbs
GH Hyper: 3x15
GH Situps: 3x12
w/ Bridge Holds: 3x:45s
I was still extremely sore today from Saturday. Lingering effect of the dreaded lunge-ass. My right adductor felt like it was going to go at anytime. I worked up to about 93% of my 5rm and did a couple sets of five. I know I could have done more but I didn't want to push it too hard this close to my meet. I still got some quality reps in with a near maximal weight so I'm not too upset about not being able to work up. Swings were cool. Felt them all in the glutes. On the GH Hypers I tilted the bench forward about 10 degrees. This put more strain on my hamstring forcing me to contract harder against gravity. I kept it this way when I did my sit-ups as well.
In other news I am now an Advocare Distributor. Advocare is a supplement line designed by top exercise physiologists. Some top level D1 strength coaches have put their names on Advocare's products. There are products for just about everyone. There are pre and post workout drinks, energy drinks, multi-vitamins, fish oils, and weight management programs. These products are top of the line. One other thing that I really like about the products for athletes is that they are all 100% safe to use. They all go through testing by a company in Great Britain that tests them against all the banned substance list for all major organizations. These include the NCAA, the IOC, and the NFL among others. If anyone has questions or would like to talk about purchasing some products let me know. There is a link to my Advocare website or you can reach me through email at tdequaine@hotmail.com. I am also going to be trying and review some of the more popular products. First up: Spark Energy Drink
Spark Energy comes in powder form that you simply add to water. My first go with Spark was last night. First the taste is awesome. I tried the grape and it tasted like Kool-Aid. All you do is dump the powder in your water bottle with about 8-10 oz. of water, shake it, and drink it down. I drank my first Spark ever at about 8 pm. We then had a two hour meeting to about 10 pm. Usually at this point in my day I am crashing and need sleep. Not last night. I was wide awake but without the nervous jitters that I sometimes get with energy drinks. Cut to 1 am and I am laying wide awake in my bed staring at the ceiling. Lesson learned: don't take Spark past 5 pm. But I will definitely be using this product during those days that get a little long and I need a little pick-me-up. Grade for Spark: A
"There is no short cut to achievement. Life requires thorough preparation- veneer isn't worth anything." -George Washington Carver
Monday, February 1, 2010
Monday
DE Bench: 8x3 @ 155
Standing Press: 115x8; 165x5,4,4
Dips: BW+35x35
Fat Bar Pull Ups: BW+ 25x20
Rear Delts: 2 sets
Hammer Curls: 2 sets
Due to some schedule changes I had to rush through this session. This never puts me in a good mood. I hate feeling rushed during training. I never feel like I can get into a good rhythm and I'm usually in a sour mood. This is totally pointless and unnecessary because I always get done what I need to get done and am no worse for it. Just need to stay positive with my attitude. Life is 10% what happens to you and 90% how you react to it. That's little Jeff Voris maxim for you. This one is free, but the next one might cost you.
I finished the book Bluebeard by Kurt Vonnegut last night. I have always liked Vonnegut's fiction, his characters, and the way he tells a story. Bluebeard is one of those existential stories that is full of coincidences for coincidence's sake. There are a number of parts in the book where the fictional author says, "if such and such didn't happen, then this wouldn't have happened, and on and on." One example is Rabo Karabekian, the main character and author of the autobiography the reader is reading, blames the eye he lost in WWII on a huckster that swindled his parents out of their money and sent them to America years before he was even born. There are other parts where so and so just happened to be the son of so and so. Or so and so just happened to be at this particular location at this particular time due to this particular circumstance. Needless to say it is a very interesting read.
I myself have had had many such fits of existentialism. There have been times when I thought, "what if I had joined the Marines out of high school?" or "what if I had gone to Whitewater?" or "what if my Great Grandfather George hadn't listened to his girlfriend, gone on that rum run for John Dillinger and ended up in jail?" and on and on ad infinitum. Your's truly wouldn't be typing this right now and you wouldn't be reading it either, that's what would have happened. Of course it is impossible and almost just as pointless to speculate on what might have been, but it is so tempting and sometimes interesting how radically different our lives might be.
On another note, I am extremely sore today. Ass, hammies, groings, pentas (one bigger than a quad). I gots the lunge-ass. It hurts. I'm hoping most of it clears up by tomorrow. I gots to squat heavy tomorrow. Until then. HOLD FAST.
A man who stands for nothing will fall for anything. -Malcolm X
Standing Press: 115x8; 165x5,4,4
Dips: BW+35x35
Fat Bar Pull Ups: BW+ 25x20
Rear Delts: 2 sets
Hammer Curls: 2 sets
Due to some schedule changes I had to rush through this session. This never puts me in a good mood. I hate feeling rushed during training. I never feel like I can get into a good rhythm and I'm usually in a sour mood. This is totally pointless and unnecessary because I always get done what I need to get done and am no worse for it. Just need to stay positive with my attitude. Life is 10% what happens to you and 90% how you react to it. That's little Jeff Voris maxim for you. This one is free, but the next one might cost you.
I finished the book Bluebeard by Kurt Vonnegut last night. I have always liked Vonnegut's fiction, his characters, and the way he tells a story. Bluebeard is one of those existential stories that is full of coincidences for coincidence's sake. There are a number of parts in the book where the fictional author says, "if such and such didn't happen, then this wouldn't have happened, and on and on." One example is Rabo Karabekian, the main character and author of the autobiography the reader is reading, blames the eye he lost in WWII on a huckster that swindled his parents out of their money and sent them to America years before he was even born. There are other parts where so and so just happened to be the son of so and so. Or so and so just happened to be at this particular location at this particular time due to this particular circumstance. Needless to say it is a very interesting read.
I myself have had had many such fits of existentialism. There have been times when I thought, "what if I had joined the Marines out of high school?" or "what if I had gone to Whitewater?" or "what if my Great Grandfather George hadn't listened to his girlfriend, gone on that rum run for John Dillinger and ended up in jail?" and on and on ad infinitum. Your's truly wouldn't be typing this right now and you wouldn't be reading it either, that's what would have happened. Of course it is impossible and almost just as pointless to speculate on what might have been, but it is so tempting and sometimes interesting how radically different our lives might be.
On another note, I am extremely sore today. Ass, hammies, groings, pentas (one bigger than a quad). I gots the lunge-ass. It hurts. I'm hoping most of it clears up by tomorrow. I gots to squat heavy tomorrow. Until then. HOLD FAST.
A man who stands for nothing will fall for anything. -Malcolm X
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