Squat Bench

ATG Squats
Bar x10
135 x5
185 x5
275 x5
315 x1
325 x1
335 x1
345 (f)
315 x3

Bench Press
bar x10
135 x10
185 x8
185 x5
155 x8
155 x5

BO rows
bar x10
95 x5
135 x5
145 5x5

Bench

ATG Squats
135 x5
185 x5
275 3x5

BB Bench
bar x10
135 x5
185 5x5

Pullups 5x5
-Super Set-
Dips 10, 4x5

BO Rows
bar x10
145 5x5

There was a guy next to me doing 12 rep 65lb Partial Squats.

Cleans

12/19

10 minutes agility ladder

1 Power Clean
2 Hang Power Cleans
3 Front Squats
95, 95, 135, 145, 185, 185, 205
failed hang power cleans on 205

Squat Bench

12/16

ATG Squat
135 x5
185 x5
225 x5
275 x3
315 2x3
305 x3

BB Bench
135 x5
145 x5
155 x5
190 5x3

Pullups 3x8

Dips 3x12

DB Curlz
40 3x5

SOHP

12/13

Agility ladder

SOHP
9x5 135
1x5 115

-Superset-

Pullups 10x5

-Superset-

Renegade rows 50lbs

10x10

SOHP

12/11

SOHP
95 x10
135 4x5
140 1x5

ATG speed Squat
135 x10
185 x5
5x5 225

BOR
bar x10
95 x10
135 3x10

Shrugs
75 x10
85 x10
95 2x5

Curlz
35 3x5

Ab Wheel
3x10

Deadlift

12/08

Deadlift
135 x10
185 x5
225 x5
275 x3
315 3x5
315 x3

Bench Press
135 x10
155 x5
175 x5
185 3x5

1min planks

I felt weak.

Day of Disney

Deadlift
135 x5
185 x5
225 x5
275 x5
315 x5

365 x1
375 x1
385(f)
375 x1

Close Grip Cable Rows
60 x12
135 x5
180 x5
210 x1
190 x5
190 x5
190 x5

Pullups 5x5
-Superset-
dips 5x5

Cable Chest Press
50 x10
100 5x5

Crossfit

Hang Power Snatch
3x 65
3x 95
3x 95
3x 115
3x 115
3x 135
3x 135
3x 135
3x 135
3x 145

-Super Set-

Pushups 10x10 +45lb

Grip

Hand extensions
3x10 easy band
3x10 hard band

Card tearing
10
15
20
25 x5

Pinky
5

Squat

11/27

ATG Squat
135 x5
185 x5
225 x5
275 x5
295 3x5

Front Squat
225 2x5

DB Military Press
45 3x10

Crossfit

11/25
11 rounds in 20 minutes
7 Hang Power Clean 95
12 Ring Rows
15 Situps

11/22

Conditioning
KB cleans and pullups

11/23
Bench Press
135 x5
140 x5
145 x5
155 x5
185 2x5
175 3x5

Straight leg DL
135 3x10

DB Shrugs
90 x5
100 x5
105 x5
110 x5
90 x10

Barbell Wrist curlz
65 3x20

Ab wheel 3x10

Crossfit

11/20

Agility Ladder

21-18-15-12-9-6-3
Overhead Squats 65lbs
Knees to Elbows

Squat

11/19

Bench press
135 x5
140 x5
145 x5
185 4x5

ATG Squat
135 x5
185 x5
225 x5
275 x5
295 2x5
315 x5

Pullups 5x5
-superset-
Dips 5x5

T-bar rows
45 x10
90 x8
115 3x8

Shrugs
80 x10
85 x10
90 x10

Ugly Sweater Day

Squat Bench

ATG Squat
135 x5
185 x5
225 x5
275 x5
295 x5
275 5x5

Bench Press (trying a little wider grip, index finger on rings)
135 x5
145 x5
155 x5
175 6x5

Cable close grip rows
135 3x10

Deadlift

11/15
Agility ladder

Olympic bar Deadlifts
10x 135
8x 185
5x 225
3x 275
1x 315
3x 335
3x 365
3x 315 I SUCK

Tabata Push Jerks 40lbs
4 minutes

Stretch

Crossfit

Agility ladder 5 minutes

Power Snatch
3x 95
3x 115
3x 135
3x 140
3x 145
3x 150
3x 165

5x10 Pushups +45

Strength

ATG Squat
135 x5
185 x5
225 x5
275 x5
315 x3
320 x1(f)
315 x3

Barbell Bench
135 x5
140 x5
145 x5
175 x5
185 x5
190 x5

Front Squat
135 x5
245 x5

Rope Pushdown
3x5 120

good mornings
3x5 135

Crossfit

Conditioning

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders jump rope

Time 31:59

Crossfit

Agility ladder drills

Hang Power Clean
95 x3
115 x3
135 x3
155 x3
185 x3
205 x3
225 (f)
205 x3


OHP
95 x5
115 x5
135 x5
145 x5
155 x3(f)
135 x5

Strength

11/02

ATG Squat
135 x3
185 x3
225 x3
275 x3
315 3x3

DB Bench
35 x10
65 x3
75 x3
90 x3
85 x3
85 x3

Wrist curlz
65 x10
75 x10
85 x10

Rope Pushdown
140 3x3

Good Morning (Still new to this one)
95 x5
115 x5
135 x5

Crossfit

11/01

3 rounds 17:14

Run 400m
30 KB swings 55lbs
15 knee to elbows
5 sit ups to standing

Learning the Snatch

10/30

Learning the Snatch.

Snatch assistance exercises:
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Snatch 95lbs
3,3,3

Power Snatch
3x 115
3x 120
3x 135
3x 145
3x 155

Thickbar Deadlifts

Deadlifts
168 x5
188 x5
218 x5
258 x5

343
2x3
x1
x1
x1

Pushups
3x10

Crossfit Picture

Crossfit

10/25/08
21, 18, 15, 12, 9, 6, 3
55lb swings, Cheat Pullups, situps

21 burpees in 1 minute

Stretch

Crossfit

3 sets:
20 Alternating DB Snatches 45, 45, 50
15 Ring Rows
20 Jumping Lunges

and

3 sets:
250m Row
15 Box Jumps
20 Lateral Cone Jumps

Squat

ATG Back Squats
BW x5
135 x5
185 x5
225 x5
295 3x5
315 x2

ATG Front Squats
245 2x3

Rope pushdown, Cable crossover

Run

1 mile run.

Crossfit

5 rounds:
12 Wall Balls
12 Burpees

5 rounds of:
12 Sumo Deadlift High Pulls (95)
12 Ring Rows

Stretch

Zercher Deadlifts

Zercher Deadlifts
1x3 168lbs
3x3 218lbs

DB OHP
1x10 50lbs

Kettlebell 1 handed Push Press
1x5 32kg

Kettlebell Swings
3x10 32kg

Death by Squats

bw x8
135 x8
185 x8
225 x8
275 3x8
225 x8
185 x8
135 x8

DB Flys 3x10 45lbs

Rope Pushdowns 3x10 60

Power Cleans

10 minute warmup:
Rows, jump rope, pullups, bw squats, mountain climbers

Power Clean:
3x3 @ 100lbs
5x3 @ 185lbs(85%)

3 rounds for form:
10 Power Cleans 95
10 Knees to Elbows on pullup bar

5 minutes of stretching

Back from Vacation

I was on a business trip for 4 days then went to Niagara Falls, Canada.

I worked out at the hotel. I did lat pulldowns, chest press and tricep pushdowns.


Yesterday at the gym:

ATG Front Squat
bwx8
barx8
135x8
185x8
225x8

135x5 Clean on plates

Deadlift on plates(why are these so hard?)
135x5
185x5
3x5 225

DB Bench
50x8
60x8
3x8 70

Hopefully my chest responds to higher reps. I still have not found out how to improve my chest.

Conditioning

5 rounds:

Speed Snatch Grip Deadlift 135lbs x15

20 T-Pushups

then

5 rounds:

Overhead Walking Lunges 30lbs x20

24inch Box Jumps 10x

Clean up the park!

Saturday:
Cut down some unwanted trees and cleared them out of Fairmount Park for 3 hours.

Sunday:
Stacked firewood for 2 hours.

Floor presses
5x5 168lbs

Front Squats
5x5 168lbs
Cleaned to Front Squat and Zerchered it down.

Bent over rows
3x10 32kg KB

2009 GOALS

Lifetime Goal: I want to beat the 551 deadlift record.

2009 Goals
225 Bench Press (current 185)
+90lbs dips (current 50)
+90lbs pullups (current 50)
350 Squat (current 305)
415 Deadlift (current 365)

Deadlifts and Weighted Pullups

Dymanic warmup for 10 minutes.

Deadlifts
warmup 135,155

5x3
225, 250, 295, 320, 365

Pullups
2x3
2x3 +35
3x3 +45
1x3 +55

Planks
Stretched

ATG Back Squats

ATG Squat
1x5 135, 185, 225, 275
2x5 300
1x5 305

BB Bench
1x10 135
1x5 155
3x3 185

Cable Chest Press
5x5 90

Rope Pushdown
5x5 85(heavy setting)

Hang Power Cleans

Hang Power Cleans
2x5 115
3x5 185

Weighted Pushups
20x1 bw
10x5 +45lbs

Grip

10x10 CoC #1 1/2 of which are metal to metal.
Tearing a whole box of business cards 15 at a time.

Crossfit Conditioning

Crossfit Dymanic warmup for 10 minutes.


4 rounds of:
35 Thrusters 65lbs

400m sprint

Stretched

Sweat angels

Squat and Bench

ATG Squat
1x5 135, 185, 225, 275, 295
2x5 300

ATG Front Squat
1x5 230

Close Grip BB Bench
1x5 135, 155
2x5 175
1x5 180

Crossfit

Crossfit Dymanic warmup for 10 minutes.

Standing OHP
warmup 95, 95

5x5
115, 135, 135, 135, 135

Cleans
warmup 115, 115

5x3
135, 155, 185, 185, 205

Stretched

Crossfit

Dymanic warmup for 10 minutes.

Deadlifts
warmup 135,135

5x3
225, 250, 295, 315, 325

Push Jerks
warmup 95, 95

5x3
115, 135, 155, 185, 205(failed last rep)

Stretched

Labor Day weekend

Saturday:

Walking DB lunges
3x30 steps 50lbs

Sledgehammer levering
Wrist rolling 1x3 25lbs

DB Shrugs 3x12 50lbs

DB OHP 8, 6, 5 50lbs

Monday:

Stadium sprints 7 seconds.
jog at the top for 15 seconds
walk at the bottom 20 seconds

for 20 minutes

Back and front squats, stiffleg deadlifts

ATG Squat
1x5 135, 185, 225
3x5 295

ATG Front Squat
2x5 225

Stiff leg deadlift
1x10 135

BB Bench
1x5 135
5x5 175 (+1 rep last set)

Rope Pulldowns
3x10 65(heavy setting)

Threw in some curls and called it a day.

Squats 5x5 and chest

ATG Squat
1x5 135, 185, 225
5x5 285

BB Bench
1x5 135, 155, 175
3x5 180

Pullups 3x10
-SuperSet-
Dips 3x10

DB Shrugs
3x10 85

Cable Chest Press
3x10 70

My chest is just so weak.

Front Squats and Weighted pullups/dips

ATG Front Squats
1x5 bar, 135, 185, 225
5x5 235

Pullups +50 5x3
-Superset-
Dips +50 5x5

Seated Dumbell overhead Press
1x5 50
3x5 60

Lifting video

Thickbar Deadlift
1x5 168, 218, 278
1x2 343 (all the weight I have)

Thickbar OHP
5x5 128

Thickbar Rows
5x5 128

One handed Kettlebell Clean + push press
1x5 70.5

Wrist roller
1x 25lbs

Swimming 15 minutes

Training

ATG Squat
1x5 135, 185
1x3 295
5x5 275

Pullups 16, 8, 8, 8

Speed DB Bench
5x5 65

Sorry for being weak today. I have a cold.

Training

Standing Long Jump
108, 108, 111, 108, 110, 109,104, 102, 110, 111 inches

Thickbar Clean and Jerk
168x5

Wrist roller 1x5 25lbs

CoC #2

1x right hand
2x assisted close left hand

Grip Work

Sledge Hammer levering
Wrist rolling dragging 25lb plate.

Lifting Squat!

ATG Squats
1x5
135, 185, 225, 295, 300, 305
315 x1

DB Bench
1x10 45
3x5 80

Cable Rows
1x5 200, 195
3x5 180

DB Shrugs
5x5 80,85,90,90,90

Grip

CoC # 1.5 5 per hand

Crossfit

Saturday 6 rounds 20 minutes 5 65lb Barbell Shoulder Presses 10 Pullups 5 30lb DB Hang Power Cleans 10 Pushups Run 200m Sunday: Cheapo hand gripper 1x30 SledgeHammer Levering 20 minutes of hand stands/headstands

Training

Front Squats 1x5 135 1x5 175 1x5 225 1x5 235 2x5 225 Pullups 10, 10, 6, 6 Dips 15, 10, 8, 6

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Training

Sunday

Thickbar Clean and Jerk
1x5 78
1x5 128
1x5 168

Thickbar One handed Snatches
1x5 78 per hand

Crossfit

Saturday

3 rounds
400m run
21 Kettlebell swings 55lbs
12 pullups

Grip

CoC #1.5 5reps per hand
metal contact

Lifting

ATG Squat (Lower Bar, slightly wider stance and more ATG)
1x5 135
1x5 175
1x5 225
5x5 275

Dips
1x5
3x8 +50lbs
One rep I went below paralleled and my elbow made a snapping noise.

Pullups
1x5
1x5 +50lbs

DB Standing OHP
3x8 45
(weak)

Videos

LiveSTRONG Challenge

http://docs.google.com/Doc?id=dd7pczh6_11hgm9t3dv

Lifting

ATG Squats
1x5 135
1x5 175
1x5 225
3x5 300

DB Bench Press
3x5 80

Pullups
3x10

Shrugs
3x10 75

Lifting Weighted dip increase

Squats
1x5 135
1x5 225
3x5 295

DB OHP
2x5 55
1x5 60

Cable Rows
4x5 180
1x5 195

Dips
1x8 +35
2x8 +50 (I surprised myself)

Shrugs
3x10 75

Lifting

Friday
ATG Squats (all squats are ATG) I forget to say ATG though
1x5 135
1x5 175
1x5 225
3x5 295

Standing DB OHP
1x5 30
2x5 55
1x5 60

Dips +30
3x10

DB Shrugs
3x10 80



Kayaking and swimming on Saturday.

Lifting

Wednesday

Squats
1x5 135
1x5 175
1x5 225
3x5 285

Bench Press
2x5 135
1x5 185
2x5 175

Pullups +30
5x5

Shrugs
3x12 75

Ab wheel
3x10

Blood

Gave blood today. No lifting for me!

Lifting

Squats
1x5 135
1x5 225
1x3 295
3x5 290

DB OHP
3x8 50

Cable Rows
1x5 135
1x3 195
2x5 185
1x5 195

Dips
2x12 (should have went weighted)

Shrugs
3x10 80

Lifting

Bench Press
85 3x5

Squats
300 3x3

Deadlift
320 1x5

Pullups
2x8 +30lbs

Ab Wheel
3x10

This is from a couple of days ago.

Lifting

Bench Press
1x5 135
2x5 175
3x5 185

Cable Rows
1x5 185
4x5 190

Pullups 5x5
-Superset-
Dips 3x10

Military DB Press
3x10 45

My lower back has felt very fatigued lately. I will lay off deadlifting for a week or two.

Lifting

Deadlift
3x5 315
2x5 300

Military DB Press
5x5

Shoulder raises
Front 5x5 20
Side 5x5 20

Ab roller
3x10

Strength Feat Compilation

Grip Work

10x1 CoC #1.5

Hill Sprints 20 minutes.

The Good Fat Chat

By Jenna A. Bell-Wilson, PhD, RD, LD, CSSD


Dietitians know it, and consumers are beginning to realize it: We need fat in our diet. In fact, fat plays a role in heart health. Trans and saturated fats remain hazardous, but polyunsaturated fats have been proven potent health effectors.1-3 Research has shown that not only are some polyunsaturated fats essential, but they should also be included in a cardioprotective diet. The challenge lies in keeping these fats straight—which polys are which, what they do, which are better for heart health, and where they can be found. Polyunsaturated fats take center stage in this good fat chat.

Polyunsaturated Fats
Polyunsaturated fatty acids (PUFAs) have received attention in research and health because two of them are essential fatty acids (EFAs)—cis-linoleic acid (LA) and alpha-linolenic acid (ALA)—and they may play an important role in heart disease protection. PUFAs contain more than one point of unsaturation and influence cell membrane fluidity.4 When a cell membrane is more fluid, it enhances receptor number and enzyme function—key for optimal interaction with hormones and growth factors.4 This quality makes them crucial in times of growth, such as the perinatal period and adolescence. In addition, as a constituent of the cell membrane, PUFAs will alter the cell/tissue response to infection, injury, and inflammation.4

Although PUFAs are found in foods, the body can also convert certain PUFAs into other fatty acids (still PUFAs). ALA and LA are essential, meaning the body cannot create them, but eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), gamma-linolenic acid (GLA), dihomo-GLA, and arachidonic acid (AA) can be eaten and created in the body by ALA and LA. See Table 1 for a who’s who of PUFAs.

In addition to affecting membrane fluidity, PUFAs act as secondary messengers and form products called eicosanoids. Eicosanoids have both proinflammatory and anti-inflammatory qualities. The eicosanoids are prostaglandins, thromboxanes, and leukotrienes.5 EPA, DHA, and AA can also be converted to lipoxins and resolvins that decrease inflammation.4

The formation of eicosanoids is not so straightforward. Researchers hypothesize that ALA and LA compete for conversion enzymes, thereby dictating which eicosanoids are formed and that n-3 and n-6 may also compete for incorporation (or esterification) into the plasma lipid fractions, such as phospholipids and triglycerides.6 ALA, EPA, and DHA form eicosanoids that have anti-inflammatory, antithrombotic, antiarrhythmic, and vasodilator qualities.5 The formation of AA has been linked to the formation of PGE2 and leukotriene B4—proinflammatory eicosanoids.6

PUFAs for Heart Health
Cardiovascular disease (CVD) continues to top the list of causes of death in the United States. Therefore, identifying ways to improve heart health is paramount. PUFAs have shown promise as n-3 has been linked to a reduced CVD risk as an anti-inflammatory, antiarrhythmic, and vasodilator.7 Not to be overlooked, n-6 PUFA LA has been proven helpful in reducing CVD risk through their positive effect on serum lipid levels.8

The benefit of n-3 has been evidenced in various studies and recognized by the American Heart Association (AHA) and American Dietetic Association (ADA) as part of a cardioprotective diet (see “Omega-3 Recommendations for Heart Health”). A meta-analysis of randomized, controlled studies identified a lower incidence of myocardial infarction, cardiac arrhythmias, and hypertension with n-3 intake.9 Similarly, the Nurses’ Health Study revealed that women who consumed fish and had a higher overall n-3 EFA intake had a reduced incidence of coronary heart disease (CHD).10

Sibling Rivalry?
Like Marsha Brady, n-3 gets more attention than n-6 (the metaphorical Jan Brady in this case). The AHA and ADA support the addition of n-3 to a heart-healthy diet—but does n-6 have an effect as well? If n-3 and n-6 compete for enzyme control, it is fair to assume that any benefit found with n-3 could be cancelled by n-6.

To put this consideration to the test, Mozaffarian et al investigated the interplay between PUFA intake and CHD in the Health Professionals Follow-up Study.6 Researchers reviewed the food intake of 45,722 men using a food-frequency questionnaire given at baseline and every four years between 1986 and 2000. During the 14-year follow-up, all cardiac events were recorded. The results showed that those consuming approximately 250 milligrams per day of n-3 had a 40% to 50% lower risk of sudden death, independent of their n-6 intake and CHD-associated risk factors. Although n-6 did not interfere with the benefits of n-3, researchers did not find an association between n-6 intake and CHD risk. The strongest link observed was between ALA and CHD risk in those consuming lower amounts of EPA+DHA, suggesting that plant sources of ALA play an important role in CHD risk reduction when fish intake is insufficient.

Researchers highlight two important findings in this study that can be utilized for practical application: It is more important to help patients add n-3 sources than focus attention on the n-3/n-6 balance, and plant sources of ALA may be a preventative option for individuals who do not consume fatty fish.6

In addition to investigating the impact n-6 intake has on the benefits of n-3, another group of researchers sought to evaluate the effect n-6 had on blood lipid levels compared with n-3 on a low-saturated fat diet.8 Subjects consumed a diet differing in its PUFA source (LA or ALA) for three weeks. Blood lipids were measured after each diet period. The n-3 diet revealed a lower plasma triglyceride, apoprotein AII, and fibrinogen concentration with a higher high-density lipoprotein cholesterol than the n-6 group. The n-6 group also showed greater fibrinogen levels, while n-3 saw an increase in fasting factor VII coagulant activity compared with the saturated fat—both considered unfavorable as predictors of heart disease. However, 5 grams of EPA+DHA had the same effect on total and low-density lipoprotein (LDL) cholesterol as 5 grams of LA. Compared with the saturated fat diet, the n-3 and n-6 diet periods showed lower total and LDL cholesterol, apoprotein B, beta-thromboglobulin concentrations, and platelet counts. The results of this small study suggest that replacing saturated fat with n-3 or n-6 will help improve blood lipid levels. The bottom line remains: It’s time to curb the enthusiasm for saturated and trans fats in the diet.

Fats to Foods
Helping patients include a variety of healthy fats in their diet will help them eat the essentials and deemphasize saturated and trans fat choices. Research has shown that it can be done. Metcalf et al offered subjects an assortment of n-3–rich products (some enriched) such as fish, flaxseed, fortified luncheon meats, sausages, and margarines. Without prompting from researchers, participants made choices that increased their n-3 intake to 200 to 400 milligrams per day, even if they did not choose the fish.11

Here are suggestions for increasing PUFA intake:

1. Go fish. For the fish fans, encourage your patients to find room in their weekly diet plans for tuna, mackerel, salmon, herring, trout, or sardines. Help them find healthy recipes that incorporate these sea creatures and encourage them to try something new when they’re in a rut.

2. Creative ways for ALAs. For patients looking for plant-based sources of their EFA, direct them to oils and nuts. Here are some ideas for including more EFA the plant-based way:

• Top salads with canola-based dressings, sprinkle with flaxseed, or dress with walnuts.

• Everything goes with nuts. Walnuts can be added to a hot bowl of oatmeal, cold cereal, or even a yogurt parfait. Remind patients to choose the unadulterated variety—no salt or oil.

• Healthy spreads. For a margarine or healthy spread, replace butter and partially hydrogenated margarines with vegetable oil blends that offer ALA and LA. The key is to advise patients to compare labels—look for the lowest saturated fat blend they can find, with 0 grams of trans fat per serving.

• Bake with healthy oils and spreads/margarines.

• Stir-fry or sauté with a healthy oil such as canola.

3. Olive’s not the only oil. Encourage your patients to include a variety of healthy oils for the monounsaturated fatty acids and PUFAs.

4. Check for new and improved products. Omega-3–enriched products are popping up on the grocer’s shelves. Not only are there oils and spreads offering EFA, but mayonnaise, salad dressings, eggs, pastas, and baked goods are also hitting the shelves.12

— Jenna A. Bell-Wilson, PhD, RD, LD, CSSD, is a freelance nutrition writer and consultant and nutrition advisor for TrainingPeaks, LLC. She is also a certified specialist in sports dietetics.

Omega-3 Recommendations for Heart Health
The American Dietetic Association (ADA) Evidence Based Guidelines for omega-3 fatty acids and disorders of lipid metabolism recommend consuming marine and plant sources of omega-3s as a part of a cardioprotective diet. The ADA recommends the following:

• two 4-ounce servings per week of fatty fish, such as mackerel, salmon, herring, trout, sardines, or tuna;

• plant-based foods of 1.5 grams alpha-linolenic acids (ALAs) [1 tablespoon canola or walnut oil, 1/2 tablespoon ground flaxseed, less than 1 teaspoon flaxseed oil]; and

• a supplement may be recommended under physician supervision.

The American Heart Association recommends that all individuals include fatty fish in their diet at least two times per week for EPA and DHA. They also advise choosing foods that provide ALA, such as soybeans, canola, walnut, and flaxseed and their oils. See Table 2 for their recommendations for omega-3 intake per population.

— JABW

Resources

• American Dietetic Association Evidence Based Library: www.adaevidencelibrary.com
• American Heart Association: www.americanheart.org

• International Food Information Council: www.ific.org

• National Lipid Association: www.lipid.org

• World Health Organization: www.who.int

References

1. Gardner CD, Kraemer HC. Monounsaturated versus polyunsaturated dietary fat and serum lipids. A meta-analysis. Arterioscler Thromb Vasc Biol. 1995;15(11):1917-1927.

2. Kris-Etherton PM, Hecker KD, Binkoski AE. Polyunsaturated fatty acids and cardiovascular health. Nutr Rev. 2004;62(11):414-426.

3. Kris-Etherton PM, Yu S. Individual fatty acid effects on plasma lipids and lipoproteins: Human studies. Am J Clin Nutr. 1997;65(5 Suppl):1628S-1644S.

4. Das UN. Essential fatty acids - A review. Curr Pharm Biotechnol. 2006;7[6]:467-482.
5. Covington MB. Omega-3 fatty acids. Am Fam Physician. 2004;70(1):133-140.

6. Mozaffarian D, Ascherio A, Hu FB, et al. Interplay between different polyunsaturated fatty acids and risk of coronary heart disease in men. Circulation. 2005;111(2):157-164.

7. von SC, Harris WS. Cardiovascular benefits of omega-3 fatty acids. Cardiovasc Res. 2007;73(2):310-315.

8. Sanders TA, Oakley FR, Miller GJ, et al. Influence of n-6 versus n-3 polyunsaturated fatty acids in diets low in saturated fatty acids on plasma lipoproteins and hemostatic factors. Arterioscler Thromb Vasc Biol. 1997;17(12):3449-3460.

9. Bucher HC, Hengstler P, Schindler C, et al. N-3 polyunsaturated fatty acids in coronary heart disease: A meta-analysis of randomized controlled trials. Am J Med. 2002;112(4):298-304.

10. Hu FB, Bronner L, Willett WC, et al. Fish and omega-3 fatty acid intake and risk of coronary heart disease in women. JAMA. 2002;287(14):1815-1821.

11. Sanders TA, Oakley FR, Miller GJ, et al. Influence of n-6 versus n-3 polyunsaturated fatty acids in diets low in saturated fatty acids on plasma lipoproteins and hemostatic factors. Arterioscler Thromb Vasc Biol. 1997;17(12):3449-3460.

12. Metcalf RG, James MJ, Mantzioris E, et al. A practical approach to increasing intakes of n-3 polyunsaturated fatty acids: use of novel foods enriched with n-3 fats. Eur J Clin Nutr. 2003;57(12):1605-1612.
13. Gebauer SK, Psota TL, Harris WS, et al. n-3 Fatty acid dietary recommendations and food sources to achieve essentiality and cardiovascular benefits. Am J Clin Nutr. 2006;83[suppl]:1526S-1535S.

http://www.todaysdietitian.com/newarchives/tdapril2007pg34.shtml

Lifting

ATG Squat
2x5 280
2x5 285
1x5 290

DB Bench
3x5 85
2x5 80

Pullups 5x5
-superset-
Dips 3x10

The Importance of Daily Vitamins

We all know that vitamins are vital to our overall health. Your body cannot function properly without receiving the necessary vitamins and minerals every day. Sometimes called "micronutrients" by doctors and nutritionists, vitamins and minerals work in conjunction with proteins, fats, and carbohydrates to keep us healthy.

In our fast-paced world, many of us have problems meeting all of our nutritional requirements each day from diet alone. We are on the run and do not always have time to eat healthy meals. To make up for some of the vital vitamins and minerals we may be missing, many doctors recommend that everyone take a multivitamin each day.

Since vitamins and minerals help your body function properly, you cannot afford to miss out on the daily requirements. Sure, you may not notice health problems immediately, but over time, missing out on essential vitamins and minerals can really take a toll on your body.

Moreover, studies have shown their importance in combating certain diseases, such as cancer. Vitamins and minerals help in many ways. For instance, they keep your organs functioning properly, aid in healing fractures, and help your eyesight remain clear and sharp.

Take vitamin A as an example. Among other things, this vitamin helps your immune system. To get the required amount of this vitamin each day, you need to eat four or more servings of vegetables and fruits.

Also found in vegetables and fruits is vitamin C. Chances are, you may not be getting enough of this essential vitamin, especially if you smoke. Smokers often do not get enough because they need more than non-smokers.

Other people need additional vitamins and minerals as well. For instance, pregnant women need vitamins rich in folic acid. Some people need additional iron in their diets. Your lifestyle may necessitate that you need more of certain vitamins.

In addition to a multivitamin, many doctors recommend that some patients take omega-3 supplements. Heart patients, for instance, routinely are told to take additional omega-3 supplement pills to help maintain a healthy heart.

Just as not getting enough vitamins is bad for you, taking too many vitamins is equally bad. Your body has trouble eliminating certain vitamins, such as A, D, E, and K. You want to take the correct amount of these vitamins to optimize the healthful benefits.

Taking a multivitamin is one way to insure you are getting all the valuable vitamins and minerals you need. But which one should you take? The marketplace is flooded with vitamin supplements.

The best way to choose a multivitamin is to look for ones that contain 100 percent of the recommended daily allowance of most vitamins and minerals. Also, buy from a reputable brand name that has been around for years. It's important that your supplement not contain hazardous materials, and the manufacturer of your multivitamin should have research information available on their website.

You can find most major brands of vitamins at your local drug or grocery store. In addition, many companies sell vitamins on the Internet. Like the companies at your grocery store, online companies offer multivitamins that helps you meet your daily requirements.

When deciding what vitamins you need and how you can stay healthy, do your research. Visit the websites of several companies and see what their products have to offer.

More important, read about what testing they do to ensure that their products are safe and meet your nutritional needs. A company that is sure of its products will have performed testing and will have a proven record of success.

Although supplement manufacturers have had to meet certain requirements for years, in June 2007, the FDA augmented existing laws. Now companies that sell vitamin and herbal supplements must test their products for impurities and contaminates.

Moreover, all companies must prove their claims. Some companies have been testing their products for years and publish this information on their websites.

When choosing vitamin supplements, always look for a company that strives to make the safest and most effective supplements on the market. After all, when it comes to your health, you can't afford to take risks.


By Brue Baker
Article Source: http://EzineArticles.com/?expert=Brue_Baker

Kettlebell Training Resource

KettleBell Training Resources


Covering kettlebell routines / questions and answers:

http://kettlebell-training.com/


Mike Mahler's Aggresive Strength Sample KB Exercises:

http://www.mikemahler.com/kettlebell_exercises.html

Lifting

DB Bench
3x5 80
2x5 85

Cable bench 5x5 80

Front Squats(still not used to it)
5x5 185

Shoulder raises
Front 3x10 25
Side 3x10 20

No Respect? Go to the Basement!

No Respect? Go to the Basement! I have had some interesting conversations with Jim Wendler. One in particular struck a chord with me quite heavily. In fact, it has helped mold a process I use at my gym when training new athletes. Jim and I spoke about the lack of respect for the weights nowadays, specifically by those who spend too much time on the internet and at these fancy gyms. I see how kids casually skip workouts that their parents pay for without a care in the world. I see how countless high school athletes don’t work jobs because they are full-time high school students who are “too busy” to work. I see how incoming clients want to get started immediately on the same program as the experienced wrecking crew on their very first training session, completely dismissing the amount of blood, sweat, and tears it took to be able to follow such a program. I see how high school athletes think squatting half-way down actually means “squatting.” I see how way too many people have no ******* clue what it means to be committed, intense, and passionate about something, especially getting strong! I have turned down prospective clients many times. I have also fired clients due to their lack of effort or their overbearing parents who think smashing their son to the ground during every workout is what it’s all about. The last kid I “fired” was prepping for college football. Weighing around 160 lbs on a good day and skipping more than half his workouts led me to tell his father that I simply could not take his money anymore and that his son was no longer allowed to train with me. Problems with a girl, this hurts and that hurts…before I knew it, more than half of his workouts were no shows. Some were even late shows. Kids like this do NOT deserve to train among other motivated kids. I suggest to my athletes that they help their parents pay for their membership with me. You need to earn your way to train with me. Kids like this need to be sent to the basement, locked up for one hour four days a week, and told they must figure it out on their own. “Here you go, son. I bought you a beautiful 300-lb weight set from Costco. Now, get the **** downstairs and figure it out on your own. No radio, no mirrors, no guidance, no asking for help. Figure it out on your own. Don’t let me see this door open up until I tell you that your one hour is over!” Can you get jacked and strong using a 300-lb barbell set? You better believe it! And NO, there is no power rack. EVERYTHING begins from the floor. Our new clients go through a baseline program that can last anywhere from a few workouts to a few months. The time spent on this baseline program depends on their intensity, progress, physical improvements, mental readiness, and commitment to growth, inside and out. We have them do hand walking, pull-ups, recline rows on thick ropes, box jumps for high reps, jumping rope, sled and Prowler work, high rep medicine ball throws, high rep medicine ball slams, sledge hammer work, push-ups, sit-ups, leg raises, recline rope climbing, and more of the same. The pace picks up every single workout, progress is expected, intensity is expected, sweating is expected…. Complaining is not allowed or accepted. Saying “I can’t…” or stating some other unacceptable excuse does not go over well with me. It’s supposed to be hard. It’s supposed to be challenging. In case you were wondering... If you are warming up and it looks like you don’t want to be here, LEAVE! We don’t want you here, and the weights don’t want to be touched by you. Negative energy has NO place in a hard core weight room. Don’t try to fool me either. I can tell who respects the weights and who doesn’t. If I see an ounce of disrespect, you’re going to get smashed. You’ll be hitting circuits of wheel barrows, pull-ups, recline rope climbs, and leg raises on the dip bar. I’ll have you pushing the “Prowler of death” until you’re seeing stars and laying in the middle of the parking lot dazed and confused. The weight room was once a special place. Nowadays, everyone wants fancy this and fancy that and cries a river like Justin Timberlake because they see box squats, clean and presses, floor presses, pull-ups, sled work, and farmer walks on a program. They wanted fancy shmancy. Why do they want fancy? Because fancy is WAAAAY easier than the basics. It will always come down to the basics and gut busting effort if you want results. This will NEVER change. Louie Simmons kicks people who don’t show respect out of the gym. George DeFranco did the same when he owned a gym. I’m doing this today and will do so until my very last breath on earth. The kids who respect the weights nowadays seem to be those who have jobs and need to make their own money to support their gym membership. I used to cut lawns as a teenager to earn money for my gym membership. I also washed cars. I worked full-time plus overtime at a summer job to save cash for my first car. I had to stop working overtime when someone posted a sign on child labor laws and found out I was only 16-years-old but working 50 hours a week. I rode my bike to the old school YMCA and could barely walk my bike home after some of my workouts. Today, a kid plays football for one hour and is too tired to go to the gym afterward and skips a training session that mommy and daddy are paying for! I’m sick of the bull shit….maybe some of these kids do not deserve to go to the basement. Might be too warm and cozy. How about a 300-lb barbell set in the backyard, regardless of the weather, and some time to figure it out. It’s time to raise the bar regarding what we expect of our youth or anyone else who starts a strength program. Donald Trump said the young generation is turning into a bunch of wimps. The schools focus so much on positive reinforcement and making everybody feel good that no one can handle the truth. The truth is hard work—gut busting hard work—on the basics is where it’s at. From my point of view, it looks like we’re going to have some very crowded basements. It’s time to instill some morals, values, and work ethics. Hard is not what we do! Challenging is not what we do. We have it easy my friends, and when I hear complaining or whining, it sets me off like a time bomb. I almost lost it when one of my own clients requested me to change the rules of our LIFT Strong fundraiser because he was not a sure win. I told him not to compete because he has no clue what it means to fight for something, which is exactly why we hold LIFT Strong events. It represents the fight that Alwyn Cosgrove fought for several years. Rather than complain about the “challenge,” we must be grateful for it, embrace it, and become better people because of it. Hard is what guys like Alwyn Cosgrove have fought through as well as those like Lance Armstrong, Mrs. DeFranco, Deon Anderson, and the like. These are the people who have experienced what “hard” is. That’s my rant, and yes, I’m pissed off! And if you walk into my gym, you had better believe that I’m going to take it out on YOU! So be ready! By Zach Even-Esh For www.EliteFTS.com

Lifting

DB Bench
3x5 80
2x5 85

Cable bench 5x5 80

Front Squats(still not used to it)
5x5 185

Shoulder raises
Front 3x10 25
Side 3x10 20

Lies in the Gym

The great objection to women exercising—namely, the fear of becoming muscular—is quite without foundation. It cannot be too often repeated that woman is not simply a weaker man: she is physically an entirely different being ... In women the muscles simply become firm, close-knit, and well-rounded, and show under the layer of fatty tissue intervening between muscle and skin only in soft, hardly discernible masses, just sufficiently to give a delicate moulding to the form.

Eugen Sandow, Sydney Mail, October 22, 1902.

You don't have to go far in the average gym to find someone willing to give you bad information. People are full of ideas and advice about women and weights. The other day I heard the most ludicrous thing yet: that cardio work was bad for you because it built muscle that pushed the fat out farther. Yep, I guess that's why marathon runners are all so obese—duh. Some of the worst offenders are fitness magazines and personal trainers. This is somewhat distressing, considering that people look to such sources for help and information. The other day, reading a fitness magazine, I learned that yoga will firm my breasts (it won't, unless they meant to write "plastic surgeon" instead of "yoga"), and that over 90% of all long term exercisers exercise in the morning (oops, I guess all the evening regulars at the gym are just fooling themselves).

Anyway I've compiled a list of some of the most common myths floating around like the alligator in the sewer stories. The difference is, of course, that there really ARE alligators in the sewer. And snakes that pop out of your toilet, heh heh.

LIE: Weight training will make you huge and masculine.

Probably the worst lie ever. People look at women bodybuilders and say, "Ohmigawd, they're huge and if I lift anything heavy I'll look like that too." Nope. In general, women are not able to build monstrous muscle mass in the same manner as men, due to a number of physiological factors. It's a rare woman that can become a competitive bodybuilder, and to get that big she has to combine genetics, extensive long-term training, strict diet, and supplementation (legal or otherwise).

If you enjoy watching bodybuilding, have a look at the tested (natural, i.e. steroid free) shows versus the untested (anything goes) shows. You will notice a great difference in the builds of the women onstage. A natural female bodybuilder is lean, almost wiry, and certainly not the mythical monsters whom exercising women fear resembling (have a look at my reader letters page to see some examples). Also, women bodybuilders do not normally have the low levels of bodyfat that they do while in competition. Low bodyfat makes muscles stand out, and it changes the contours of the face, making jawlines and cheekbones prominent, which contributes to a rather unnatural look. Bodybuilders about to go on stage for a competition look quite odd, actually, due to dehydration, extremely low bodyfat, and deep tans. During the offseason, competitors' bodyfat is higher, and in clothing, most wouldn't stand out as unusual in any way.

The average woman (that's you) cannot achieve a masculine monster look simply through strength training. You're not going to wake up after a workout and be huge. You don't believe me? OK, then, try to get huge. Just try. And see how far you get. If you don't believe me, check out what happened in my before and after pics. I've had people tell me that they think my legs are "too big" (too big for what?) but the old gams were a whole lot bigger before I started training.
shehulkitude
Thanks to the Mighty Lingster for his artistic interpretation of the right kind of pink weights!

LIE: Men train, women tone.

To be serious about strength training, eliminate the T-word-"tone"-from your vocabulary. Lifting a tiny weight for a hundred reps is a waste of time and energy, plus it never really stresses your muscles enough to make them much stronger. As the good Sgt. Robo says, "More isn't better, better is better." In fact, according to one study in which men and women trained the same muscle group 3 days a week for 20 weeks, "the women made significantly greater relative increases than men in strength." (MacDougall et al, McMaster University)

Women and men have exactly the same skeletal muscle composition. It would not be possible to tell biological sex from muscle tissue alone. But more importantly, there is no such thing as "toning". There is muscle mass and strength gain, and fat loss, and that's it. In purely technical terms, "tone" refers to the ability of the central nervous system to provide passive muscular resistance to being stretched. What you probably think of as "toned" muscles are merely muscles which are not hidden by a lot of bodyfat. In other words, there is no reason why you should waste your time on the stupid little weights when you could be getting tough and strong.

LIE: There is a difference between toning, sculpting, and firming.

Please don't write me asking how you can tone but not sculpt, or firm but not tone, or whatever. There is no such thing (see the next lie). There is only building muscle mass and losing bodyfat, nothing else.

LIE: Muscles grow different ways depending on how you work them.

This school of thought says that if you lift heavy, you'll get huge, and if you lift light weights with high reps, you'll just "tone". AAACK! The T-word again! Muscles only know how to grow one way, and just how big they get depends on gender and genetics.

Okay, this isn't exactly the whole picture. A helpful reader emailed me recently, encouraging me to clarify this point. We have several different types of muscle fibres which respond to different types of training. BUT nevertheless you won't be able to get freaky big unless you try very, very hard and you have one-in-a-zillion genetics. And ultrahigh rep training is a complete waste of your time.

LIE: You can change the shape of your muscles.

You hear a lot from nimrods at the gym about which exercise is better for reshaping your muscles, or for building big peaks on your biceps, etc. Sorry, but the shape of your muscles is genetic. Muscles are attached to bones and joints in a way that is specific to each person's body. As an example of this, look at the bump of people's outer thigh muscles above the knee. You will notice that some people's quads make a bump almost right at the knee, while other people have their quad bump higher up, sometimes quite high above the knee. This is merely an individual variation in muscle attachments. So, no matter what exercises you do, you're not going to change where your muscles attach, and you're not going to change their individual shape. You can, however, make them bigger and stronger.

LIE: Women shouldn't work their leg and butt muscles, otherwise they'll get too big.

Once again we have the fallacy of the "big muscles". Have a look at women bodybuilders' butts and you'll see this isn't the case. The truth is this: by building muscle, we can speed up our metabolism, resulting in more effective fuel (calorie) consumption. In other words, more muscle means less fat in the long run. And where do we find the largest group of muscles in a woman's body? Why, her legs and butt, of course! Neglecting these means neglecting the best area for building calorie-burning muscle. In addition, women tend to have much better lower-body than upper-body strength, so it's very satisfying to work the lower body and see some great results!

LIE: Women should stick to machines and stay away from free weights.

This is another heinous myth. In fact the opposite is true for a variety of reasons. Have a look at the article called "Don't Fear the Free Weights."

LIE: If you build muscle, it will just push the fat out more and make you look bulky.

Sorry to burst the bubble girls, but you're not going to wind up like the Incredible Hulk, ripping through your shirt with the massive expansion of your muscles. The amount that muscle contributes to visible size is negligible compared to the bodyfat.


http://www.stumptuous.com/cms/displayarticle.php?aid=45

Training

Deadlift(not thickbar)
4x5 300
1x5 315

Cable Rows
3x5 165
1x5 170
1x5 180

Pullups
5x5 (failed last rep)

Bent over lateral raises
3x10 20

Shrugs
3x10 75

There was a guy to the right of me waiting for the power rack. Someone was doing high pulls on it then left. The guy waiting said "Yo buddy, are you gonna just leave your weight?" The guy puts the weight away and calls him an asshole under his breath. HAHA!

Lifting Bench improving

DB Bench
4x5 80
1x5 85

ATG Squats
5x5 275

1x10 dips
1x10 pullups

Lifting

June 17th

3x5 Zercher Squats 218
2x5 Front Squats 218

CoC #1 1x10 per hand unset
CoC #1.5 2 per hand unset

June 18th

DB Bench
1x5 75
5x5 80

Cable Rows
5x5 165

ATG Explosive Squats
5x5 225

Lifting

June 14th

DB Bench Press
3x5 80
2x5 75

Squat (below parallel)
5x5 275

Dips 5x5
-SuperSet-
Pullups 5x5

Rope Pulldown(explosive)
5x5 65

Lifting video

June 12th



DB Rows 2x10 50
curls 3x10 80

Lifting

Saturday: Ran around with a 100lb sandbag and throwing it.
20 kettlebell swings.

Sunday: Standing military press 50(2) 5x5
Sandbag rows 5x5

Monday:
ATG Squat
1x10 135
1x5 225
5x5 265

DB Bench
1x10 55
3x5 75
2x5 80

Rope Pulldown
5x5 70 (heavy setting)

Shrugs
3x10 80(2)

Lifting

DB bench
2x5 70
2x5 75
1x5 80

ATG Squat
2x5 265
1x3 265
3x5 260

Cable Crossovers
3x10 70

Calf raises 3x10 70

Rope Pulldowns
3x10 65(heavy setting)

Lifting

CoC #1.5 5 per hand
CoC #1 5x5

Deadlift 5x5 288 (grunted)
Bent over rows 5x5 128
Over Head Shrugs 78
Curls 75

Lifting

Saturday:
Squat(below parallel) 280 3x5, 2x3 Moving weight down next time.

DB Bench
50 1x10
65 2x5
70 1x5
75 1x5
80 1x4(failed last rep)

Cable Crossover inclined
70 3x10

Rope Pushdown
60(heavy setting)
5x5

Seated Calf raise
100 3x10

Sunday:
DB Standing Military Press
50 5x5

Kettlebell Swings 1x20

Clean Push Press Kettlebell 1x5 each arm
AB work

Lifting

Thickbar Deadlift
1x5 308
1x5 313
Kettlebell Rows 3x10
Curls 3x10 70

Lifting

Last week

Thickbar deadlift
3x5 180
4x5 278
Rows 3x10 128
Curls 5x5 78

-------------------------
Saturday
Squat 5x5 275 (below parallel)

Bench 3x5 165
2x5 170

Seated calf raise 3x8 125
Cable Crossovers 3x10 70
Rope Pulldown 3x10 110

I closed the CoC #2 for the 1st time ever! (right hand only) 2 attempts per hand.

-------------------------
Sunday
Military Press 5x5 50(2)
Alternating Hand Kettlebell Swings 20
Kettlebell Clean and Push Press 1x5
100 Ab twists with 12lb ball
20 situps with ball
3x10 ball slams
3x10 ab wheel
3x10 leg raises
3x10 Front Shoulder raises 10(2)
3x10 Lat Shoulder raises 10(2)

3x10 Shrugs 50(2)
Farmer walks with 50lbs for 5 minutes.

Deadlift form check

My new equipment!

Lifting

OHP 5x5 50(2) Last 5 were push presses

Kettlebell Swings 1x20 70.5

Push Press 1 each arm. 70.5

Lifting

Bench Press 1x5 135
5x5 165

DB bench press 5x5 65(2)

Back Squat 1x5 135
5x5 245

Ab work 8lb. ball twists
Ab machine 5x5 140lb

Seated calf raises 5x5 115

About the gripper: It was 20 reps over an hour. I havent used it for a week or 2 because of my new barbell. I am careful not to overtrain my grip. I havent done much wrist work though...

About my routine: I haven't been keeping to a strict routine. I am trying to do either 5x5 or 10x3 though. Do you guys thing this is fine? I am trying to gain some mass and strength. I try to keep 5x5 for compound movements and 10x3 for most other things.

Lifting

Thickbar OHP 128 3x3
Kettlebell Push Press 70.5 1x3
Thickbar Rows 128 2x10
Pullups 10


After my 1st time deadlifting my forearms hurt the next day. It was amazing! This bar is awesome. I trained my grip yesterday with about 20 reps through out an hour on the #1 CoC. It seemed too easy. I will walk around my office with it at the end of the day and challenge people.

Lifting

Thickbar Power Cleans
3x5 128

Kettlebell Swings 1x20 70.5

Thickbar Deadlift 1x 298 1x 318

Lifting

ATG Back Squat 1x10 135

5x5 225

Lunges 1x20 45(2) 2x10 45(2)

Rope Pulldown 5x5 70

I feel so weak today

Liftin

THICKBAR Deadlift 5x3 263 Bent over Lateral Raises 3x10 25(2) Curls 3x10 ez curlbar +50 Chopped wood for 10 minutes. Pullups 1x5 I am dead. I was sick last week, went to Boston to watch the Marathon and it was my b-day. Back to work!

Lifting

Cable crossovers
1x10 45
5x5 80

Bench Press
1x10 135
5x5 155

Curls
5x5 35

Shrugs
3x10 75

My routines have been all over the place lately. I promise I will bring some order to them soon!

Lifting

Back Squat 1x10 135 5x5 235 DB OHP 1x10 45(2) 5x5 50(2) Pullups 3x10 -Superset- Dips 3x10 Seated Calf raises 3x10 90

Lifting

This was last week.

Back Squat
1x10 135
5x5 225
Deadlift
1x10 135
5x5 225
DB Bench Press
1x10 45(2)
5x5 60(2)

CoC #2 attempt closer!

Cruise Pictures

http://picasaweb.google.com/Godzmarine/Cruise08Version2

Back from my Cruise!

ROCK CLIMB VIDEO

I will try to add more detail later!

Cell-tech

This stuff is a joke.

Lifting

Bench Press 3x10 140
Inclined bench 5x5 55(2)
OHP 5x5 45(2)
Dips 3x10
Rope Pulldown 3x10 120
Back Squat 5x5 225

Lifting

Back Squat
1x10 135
1x5 275
5x5 245
Calf raises 3x12 90
Pullups 3x10
Inclines Bench Press 5x5 135
Ab twists 3x10 25
Situps 3x10 25

Inclined bench is feeling a little better.

Cruise Routine

Grip

CoC #2 failed attempts all day.

Lifting

Deadlift
1x10 135
5x5 225 (explosive)
Cable Rows 3x10 155
Shrugs 1x10 80(2)
Bent over Lateral Raises 3x10 20(2)
Pullups 5x5

Lifting

Flat Bench 5x5 70(2)
Cable crossovers 5x5 60 Explosive up angle
OHP 5x5 45(2)
Zercher Squat 3x5 225
Inclined Bench 5x5 55(2)
Rope Pushdown 5x5 120

Tanning

Cardio

Pullups 14, 10, 8, 6, 5

Bike for 15 minutes
Row machine 5 minutes

Lifting

Squat ATG 275 10x3
Deadlift 225 5x5
Seated Calf raises 115 3x10
Rope Pulldown 3x10 100
Reverse Curls 3x10 60
Cable Crossovers 5x5 90
Shrugs 3x10 75
Bent over Lat raises 3x10 20

Lots of volume, took about an hour.

I think I made up for lost time in the gym.

at home

This weekend I rested mostly and...

Turkish getups 50lb dumbbell 5x5 each hand

Turkish getup 100lb sandbag 5x1 using both hands.

1 hand clean and press 50lbs 5x5.

50 pushups

20x1 ab wheel

Cardio

Bike 15 minutes, level 10 5.5 miles.
Row machine 2000m 7 minutes.
Stair stepper 5 minutes.

Stretched for 10 minutes.

Day 58

Bench 3x5 65(2) 2x5 70 OHP 5x5 55(2) failed on last rep... Cable crossovers 5x5 80 Rope Pulldown 5x5 110 Leg lifts 3x10 ab stuff 3x10

Cardio

10 minutes on bike.
15 minutes row machine

Gym Closed. I had to work late.

Day 57

10x3 285 ATG Squat
3x10 dips
5x5 220 standing calf raises
3x10 75(2) Shrugs

Day 56

Deadlift
1x10 135
1x5 225
1x5 275
5x3 315

Pullups 5x5
Cable Rows 5x5 160
Pullups 5x5
Shrugs 5x5 85(2)
Lateral Raises 3x10 25(2)

Cardio

10 minutes on bike 10 minutes on row machine 10 minutes of heavy bag work

Day 55

Bench 5x5 60(2) OHP 5x5 50(2) Cable crossovers 5x5 90 Rope Pulldown 5x3 140 Bike 10 minutes level 15 out of 20, 4 miles. Wanted to throw up, good workout.

Day 54

Back Squat ATG
135 1x10
225 1x5
275 1x5
315 1x1 (parrallel)
285 5x3
280 5x3

Core work

Seated Calf raises 5x5 135

Day 53

Deadlift 3x5 275
Deadlift 5x3 300
Barbell Bent over Rows 5x5 175
Pullups 5x5
Shrugs 5x5 85(2)
Lateral Raises 3x10 25(2)

Day 52

OHP 5x5 55(2)
Incline Bench 5x5 135
Cable crossovers 5x5 80
Bench 3x5 60(2)
Back Squat 5x2 295

Cardio

Jump rope for 15 minutes and jumping squats with medicine ball. + Sprints. Then hottub.

Day 51

Back Squat ATG 9x3 280; 1x3 295
Standing Calf raises 5x5 200
Pullups 1x12, 5x5
weighted cruches 3x10 115

Stretched for 5 minutes.

Cardio

Jump rope for 15 minutes and jumping squats with medicine ball. + burpees

My jump rope snapped!

Day 50

Deadlift 5x3 300 Shrugs 5x5 85(2) lateral raises 3x10 25(2) cable rows 135 3x10 My shins were banged up from deadlifts.

Cardio

Jump rope for 15 minutes and jumping squats. I felt like throwing up so it was a good workout.

Day 49

Back Squat ATG 10x3 275; Single rep of 285, 295, 300 Seated Calf raises 5x5 135 Pullups 2x10, 1x5 300 squat!

Bad day

Lifted a lot of heavy furniture helping my GF's family move things around.

I took my 2nd dose of Hot-Rox Extreme too soon and after coffee. I felt like I was going to die.

Deadlift 5x3 295
Shrugs 3x10 75(2)
lateral raises 3x10 25(2)
Abs 3x10 110

Stretches.

horrible session but at least I didn't die.

Day 47

Back Squat ATG 5x3 280; 5x3 275
Lunges 3x10 50(2)
Seated Calf raises 3x10 90
OHP 45(2) 3x10
Pullups 5x5

I guess I have good form because a trainer came up to me and said...

"Thats the way to do them man, nice and deep" I hope he was referring to squats

Day 46

Sunday: Ran 3 miles in the morning after taking my fat burner.

Tuesday:
Deadlift 5x2 310; 5x3 305
Pullups 2x5(25lbs); 3x5
Dips 2x5(25lbs); 3x5
Shrugs 5x5 80(2)
lateral raises 3x10 20(2)
curls 3x10 50

Skipped some of my usual push day. I will try to do OHP and Bench Press on Leg day.

My mini city

Check it out.

http://jenkintown.myminicity.com/

Day 45

Back Squat ATG 10x3 275
Pullups 5x5; 1x10
Lunges 5x5 60(2)
Seated Calf raises 5x5 135
Pullups 1x10

Day 44

Deadlift 5x5 275
Barbell Row 5x5 155
Pullups 5x5

shrugs 10x10 45(2)

lateral raises 5x5 25(2)

curls 5x5 70

Day 43

Dips 3x10 Bench 5x5 65(2) cable crossover 5x5 70 Rope Pulldown 5x5 120 OHP 5x5 50 Speed Squats 3x10 185 Leg lifts 3x10 wanted to throw up.

Day 42

Back Squat ATG 3x3 280; 7x3 275
Pullups 2x10; 1x5 explosive!

shrugs 3x10 75(2)
-superset-
lateral raises 3x10 20(2)

Seated Calf raises 3x10 155
Standing Calf raises 3x10 145

Some lady was yelling on her cell phone next to me as I was doing pullups. Why even bother coming to the gym at all?

Day 41

Deadlift 5x3; 5x2 305 Cable Row 5x5 165 curls 5x5 140 My lower spine started to really hurt so I left early. I owe myself some shrugs!

Day 40

Bench 5x5 70(2)
Rope Pulldown 5x5 120
Dips 5x5

Speed Squats 3x10 185

Day 39

Back Squat ATG 10x3 275
Lunges 3x10 45(2)
Seated Calf raises 5x5 135
Pullups 5x5

Day 38

Deadlift 10x2 305
DB Row 5x5 70(2)

shrugs 5x5 85(2)
-superset-
lateral raises 5x5 25(2)

curls 5x3 40

New Years resolution people all over the place staring me down as they walk by. Yes I am sweaty and out of breath it is called hard work!

Day 37

Bench 5x5 70(2) Seated Press 50 5x5 Rope Pulldown 5x5 120 Cable Crossovers 5x5 70 Dips 5x5 Squat 5x5 225 Changed things up a bit.

Day 36

Back Squat ATG 10x3 270
Lunges 2x10 50(2)
Seated Calf raises 5x5 135
Pullups 1x10; 3x5

Day 35

Deadlift 10x2 300 Cable Row 5x5 165 shrugs 5x5 85(2) -superset- lateral raises 5x5 25(2) curls 5x3 45(2) 185lbs now. My grip used to slip from doing deadlifts. My grip also used to fail from 75lbs. I haven't had that problem anymore. We will see once I increase my deadlift.

Day 34

Ice skating for an hour in the morning.

Dips 5x5
Bench 10x4 155
Seated Press 50 5x5
Rope Pulldown 3x10 100
Cable Crossovers 3x10 70

Calf raises 140 10x10
My calves are now dead.

Day 33

Back Squat ATG 10x3 265 Pullups 5x5 Seated Calf raises 5x5 135 Weighted ab machine 3x10 95 Stretching for 10 minutes I haven't worked my abs directly in about 5 months because of an injury.

2008 goals

2008 GOALS

Weight
current: 180lbs
goal: 180lbs

Deadlift 10x3
current: 300
goal: 400

ATG Back squat 10x3
current: 265
goal: 365


Bench(sucks) 10x3
current: 175
goal: 230


Coc both hands
current: #1 5x5
goal: #2 5x5


Dips
Current: 5x5 +30lbs
Goal: 5x5 +75lbs

Chins
Current: 5x5
Goal: 5x5 +55lbs