20 Minutes of Walking Cardio

High Bar Squats

     1 set of 10 reps, 4 sets of 5 reps (adding weight each set), 3 sets of 2-3 reps (adding weight as long as I was able to get 2 repetitions), 2 sets of 5 reps (using roughly 75% the weight of my 2 rep sets) and then 1 set of 10 reps (using 60% the weight of my 2 rep sets)

Leg Extensions on a Nautilus Nitro Machine

     6 sets of 10-12 reps (adding weight each set)

Leg Hamstring Curls on a Nautilus One Machine

     5 sets of 10-12 reps (adding weight each set)

Leg Press

     3 sets of 10 reps (adding weigh each set) and then 1 set of 20 reps with 55% the weight of my heaviest 10 rep set

Abductor Machine

     5 sets of 10-12 reps (adding weight if I could get 12 repetitions)

Adductor Machine

     5 sets of 10-12 reps (adding weight if I could get 12 repetitions)

20 Additional Minutes of Walking Cardio

0 COMMENTS

12-30-09 WORKOUT

HACK SQUAT

100 x 10

200 x 7

300 x 5

400 x 2

STANDING BARBELL SHRUGS

Bar x 20

135 x 12

185 x 10

225 x 8

275 x 6

295 x 4

315 x 3

REVERSE PECK DECK

100 5 x 8

TREAD MILL

30 mins

SIT UPS

1 x 25

AB COASTER

1 x 20

BACK EXTENSION

1 x 15

PLANK

1 min

12-3-09 MEAL PLAN

1st meal

Protein shake with milk

2nd meal

3 boiled eggs, banana, oatmeal and tea

3rd meal

Protein shake with H20

4th meal

4 boiled eggs, boneless chicken wings, banana and green tea

5th meal

Chili cheese hot dogs

6th meal

Turkey and whole wheat crackers

0 COMMENTS

20 Minutes of Walking Cardio

Benchpress

     2 sets of 20 reps, 4 sets of 3 reps (adding weight each set)

4 Board Press

     4 sets of 2-3 reps (adding weight if I was able to get the third repetition)

Benchpress

     1 set of 20 reps (using 60% of the weight I got for my heaviest 2 rep 4 board set)

Tricep Pushdowns Using a Rope or a Straight Bar

     6 sets of 6-12 reps (adding weight as long as I could get 6 repetitions)

Overhead Tricep Extensions Using a Rope

     2 sets of 10-12 reps

Standing Medium Close Grip Barbell Shoulder Presses

     5 sets of 5-10 reps (adding weight as long as I could get 5 repetitions)

20 Additional Minutes of Walking Cardio

0 COMMENTS

First...I want everyone to know that just because I post Christian stuff on here does not mean I am perfect...I got to thinking, and I know that us Christians are held to a high standard. I have many faults...one being I have a temper...and it was made known tonight in my training...you know how I have said that we should not let things get to us..well remember how I said it happens to me too? lol...well it did tonight in my training. I could of put my head through a wall. I missed a lift dropped the weight from about chest height onto some plates breaking them. I need to work on my temper a long with a lot of other things.

So on to tonights training...

Split Jerks-Up to 405lbs.  I felt fatigue in my legs tonight from my strict presses and what not on Monday.

Drop Snatches-up to 250lbs...kind of a new lift for me...you basically do a push press or jerk from behind the neck landing in a squat and then come back up...kind of like an overhead squat but a bit different...its harder then an overhead squat because you land and cant help but pause at the bottom and then come up...I had an almost bad spill with these too.

Hang Muscle Snatches-Up to 260lbs-these are doing a hang snatch or if you want a snatch from the floor and not using any leg drive, just do a snatch with no leg drve, but it has to be in one motion or close as you can to it.

Hope everyone is having a great week. God Bless.

0 COMMENTS

12-29-09 WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS

Bar x 20

105 x 10

155 x 10

195 x 10

245 x 8

285 x 6

STANDING E-Z BICEP CURL

Bar x 21

110 x 1

140 x 1

160 x 1

180 x 1

SEATED FRONT SHOULDER PRESS

Bar x 12

105 x 8

165 x 5

195 x 3

245 x 1

CABLE LAT PULLDOWN WITH THE V-BAR

120 x 10

160 x 8

200 x 6

240 x 2

LYING DUMBBELL TRICEP EXTENSION

40 x 10

50 x 8

60 x 6

70 x 3

SIDEWAY PUSH UPS

1 x 25

SIT UPS

1 x 25

BACK EXTENSION

1 x 10

12-29-09 MEAL PLAN

1st meal

Protein shake with milk

2nd meal

Oatmeal, 3 boiled egss, 2 bananas and green tea

3rd meal

Protein shake with H20

4th meal

5 boiled eggs, banana and green tea

5th meal

Meat pizza

6th meal

Boneless buffalo wings

0 COMMENTS

0 COMMENTS

So after letting my back heal up I gave it a go tonight...

Strict Presses-worked up to 330lbs...-testing the waters for different styles

Overhead Pin presses from forehead height-worked up to 3 heavy singles

Btn snatch grip strict presses- 135x3/185x2/205x1

Push Presses 335x1/360x1/380x1-all very explosive

Gripper and other grip/arm work

Not bad but i missed a couple of the heavier sets which isnt new to me since im always pushing to a max...missed especially on the first two lifts...i wanted to go higher in the pin presses but stayed at the weight i usually use...the strict presses i missed a couple beacuse im trying different styles from ultra strict to the russian lay back style...glad to be back lifting.

God Bless.

0 COMMENTS

20 Minutes of Walking Cardio

Deadlifts (using 35 pound plates instead of 45s to increase the ROM)

     3 sets of triples (adding weight each set), 6 singles (adding weight each set)

Chest Supported Seated Rows on a Nautilus One machine

     5 sets of 5-7 reps (adding weight each set)

Straight Arm Lat Pulldowns

     4 sets of 10-12 reps (adding weight each set)

Seated Good Mornings on a Nautilus One machine

     5 sets of 10-12 reps (adding weight each set)

One Arm High Pulley Bicep Curls

     4 sets of 10-12 reps with each arm (adding weight every other set)

EZ Curl Bar Biceps Cable Curls

     3 sets of 10-12 reps (adding weight every set) and then one 10+10+10 drop set

20 Additional Minutes of Walking Cardio

0 COMMENTS

20 Minutes of Walking Cardio

Benchpress

     1 set of 20 reps, 1 set of 12 reps, 3 sets of triples

4 Board Raw Bench

     5 sets of triples (increasing the weight each set)

Tricep Pushdowns on a Lat Pulldown Machine

     5 sets of 10-12 reps (increasing the weight if I got 10 repetitions)

Dumbbell Front Delt Raises

     6 sets of 10-12 reps (increasing the weight if I got 10 repetitions)

Tricep Preacher Bench Extensions on a Cybex Machine

     3 sets of 10-12 reps (increasing the weight each set)

0 COMMENTS

Hey y'all Merry Christmas. I have been having a serious issue logging onto the blog since my last submission. Sorry for that, I have been training quite sporadically due to changing schedules at work and holidays, lack of spotters etc. However I feel pretty good and will be posting workouts and video clips as I train from here out. Keep an eye out for meet anouncements cause Im trying to put together a mini pro am for april here in NY...

See Ya

CT

0 COMMENTS

12-19-09 NASA ILLINOIS CHRISTMAS REGIONAL CHAMPIONSHIP

at

The Gym in Flora, IL. 

"This was a GREAT meet with lifters from 5 states attending. There were several American Records broken or set. Special Recognition should go to the performaces of Kevin Schaubert, Joey Lawson, Joshua Morris, Valentino Harris, Mike Nelson, Eleandra Reeves and Jamie James. Power Sports lifters should watch Valentino Harris as he will soon be a force to be reckoned with very shortly. Special Thanks to Smitty & Mable Smith,  Job Hou-seye, David Oyler, Daryl & Tobey Johnson, Chris & Gina Oliger, Kay Lamb and "The Gym" for helping us conduct a great meet. We had so much fun that we have decided to make this an annual event. Thanks to Everyone for a really great weekend!" NASA

GROUP PICTURE

MEET RESULTS

http://www.nasa-sports.com/Results/Results%20Illinois.htm

HIGHEST COEFFICIENT IN THE BENCH PRESS

Joey Lawson (IL)  bench press 562lbs with a coefficient of 2.9214

HIGHEST COEFFICIENT IN THE POWERSPORTS

Valentino Harris (WI)  powersports total is 1124lbs with a coefficient of 6.3977

HIGHEST COEFFICIENT IN THE UNEQUIPPED POWERLIFTING

Mike Nelson (OH) totaled 1184lbs with a coefficient of 6.1931

HIGHEST COEFFICIENT IN EQUIPPED POWERLIFTING

Kevin Schaubert (IL) totaled 1426lbs with a coefficient of 8.4894

HIGHEST COEFFCIENT IN UNEQUIPPED BENCH PRESS

Jamie James (IL) bench press 424lbs with a coefficinent of 2.1927

HIGHEST COEFFICIENT IN THE PUSH PULL

Utibe Okoh (IL)  totaled 898lbs with a coefficient 4.5009

1 COMMENT

12-23-09 WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS

Bar 2 x 20

135 x 10

175 x 8

215 x 6

245 x 6

285 x 6

335 x 6

285 x 6

195 x 12

STANDING CABLE TRICEP PULLDOWN

210 3 x 8

SIDEWAY PUSH UPS

1 x 20

TREADMILL

10 mins

SIDEWAY PUSH UPS

1 x 20

SIT UPS

1 x 20

SIDEWAY PUSH UPS

1 x 17

12-23-09 MEAL PLAN

1st meal

Protein shake with milk

2nd meal

Pancakes and green tea

3rd meal

Chicken breast and two wings

4th meal

Protein shake with milk

5th meal

Protein shake with H20

6th meal

Angus beef burger cooked on the George Foreman grill

1 COMMENT