Biglog's Training Diary

[BIGLOG]

June 28, 2007

Heavy Squat and Lower Body

Back to back squatting (been a while - time to build up from here folks)

Texas Power Bar

Nothing but business today


These are what I called Smashed Rats (ass to the floor)


BarX10
140lbX5
230lbX3
252lbX3
274lbX3
318lbX3
340lbX3
362lbX3
384lbX3
406lbX3

*Belt on
*No knee wraps
*Ed Coan style - if you know what I mean, then you know what I mean
*Andy Bolton in the hole - like I had a Leviathan on

All strong and with good, power form :)

Robbie was telling me to STAY TIGHT and HEAD UP!!!!!!!!



Overhand Grip Barbell Shrugs (straps - piss off)

406lbX5
406lbX5
406lbX5
406lbX5



Lying Hamstring Curls

140lbX10
140lbX10
140lbX10
140lbX10



*Awesome training day
*My bodyweight is now around 287lb



Went to go do some stones but my training partner didn't show up

[BIGLOG]

Thursday, June 29, 2007

Extra workout

Backwards Treadmill

100 steps Incline 1.0 2.0 mph

Forward Long Strides Incline 3.0 2.0 mph 100 steps

All X2

Then 2 more forward stride sets



Zak Cole Sit-ups

BWX20
BWX20
BWX20



Wide Stance U Handle Pull-Throughs on Lat Station

50lbX15
50lbX15
50lbX15



Standing Calf Raises

210lbX12
210lbX12
210lbX12



Time to eat Homemade Stuffed Shells and Milk

[BIGLOG]

Today's Fun

Friday, June 29, 2007

Max Upper Body and Pressing

Texas Power Bar

Warm-up Standing Military Press BarX20
Empty T-Bar RowX20



Seated Pin Press (same as last week's)

140lbX5
162lbX3
184lbX3
206lbX3
230lbX1
246lbX1
252lbX1

PR!!!!!!!! (Set the seat back a bit for a super steep incline press)

*Belt on
*3-5 between



IN THE POWER RACK

Standing Barbell Strict Military Press

190lbX5
190lbX5
190lbX5
190lbX5 (rp on the 4th)

*Belt on
*Standing is how a man does it

Not a bad place to start from again

*Five between
*Absolutely no leg drive - hence the last set rest pause rep there




Reverse Grip Barbell Rows

262lbX10
262lbX10
262lbX10

*Belt on
*3-5 between



Close Grip 4 Board Press

248lbX10
248lbX10
248lbX10
248lbX10



OA DB Clean and Press (left side)

80lbX4



Two Arm Standing DB Cleans

40lbX20



Wrestler's Neck (forward and back)

20X2

*Up on toes
*On the right hand (left is behind the back)



THE PHIL PHISTER BALL CRAWL

2 12lb db's X30 feet

*Not one fall
*Very good



*Excellent kickass f'ing training today
*Back to BASICS - If it 'aint broke don't fix it



I wanted to do the whole training session over again 10 min later - my recovery and conditioning is getting better everyday - and my bodyweight today was almost 290lb



I'd rather be Zydrunas Zavickas than Grizzly Brown anyday
__________________

[Phil E]

What's the reason for the backwards and forwards treadmill walking? Seems a bit bizarre.

I like the entertaining starred comments!

[Martin Flett]

Sometimes you need to take one step backwards to take two steps forward.:p

Good workout, Biglog!

[BIGLOG]

Hey guys - thanks for stopping by

The treadmill work simulates pulling a sled - this REALLY bumps up my ability to train hard on weightlifting training days - it also acts as recovery work - and boosts my fitness and weak points



Saturday I did some bicep work

[BIGLOG]

Sunday

German Volume Training

10 sets of 10 (ASS TO THE FLOOR)

Squat

Texas Power BarX10
140lbX10

184lbX10X10 sets

*Belt on
*Five between



*Makes 'em big
*Makes 'em strong like jacks (again, and again, and, again, and again)

[BIGLOG]

Monday, July 2, 2007



Speed Overhead and Upper body Gain


Texas Power Bar

Warm-up Standing Military Press BarX20, RowX15

140lbX5

Push Press for Speed Training

160lbX3X8 sets

*Belt on
*45 between

The log has made bar training even stronger

The weight and lockouts blast



One Clean and 5 Push Presses

241lbX5
241lbX5
241lbX5
241lbX5

*Belt on
*Five between - moving on up :)



Close Grip Barbell Floor Press

140lbX10
140lbX10
140lbX10
140lbX10

*Hit the triceps and upper body size at the same time
*Go when I feel like it - usually about 3 minutes between the sets



Wide Grip Chin-ups

BWX7
BWX7
BWX7
BWX8

(Thumbless grip hits lat more - thumbs over - more arms)



Seated OA DB Laterals (pause at the top of the laterals)

25lbX12
25lbX12
25lbX12 each side



Flye's on the machine

105lbX12X3

*Shut up
*No pear shaped fat ass body for me thanks



*Get the f' out of there
*Good training today :)

[BIGLOG]

What did I learn today?

Food is my friend



Max Effort Squat and Deadlift

Rack Pulls from mid-shin (notch 2 in the power rack at FP)

Texas Power Bar X15
140lbX5
230lbX3
318lbX1
406lbX1
500lbX1
585lbX1
665lbX1

PR!!!!!!!!

*Belt on
*3 minutes between - focus and get the job done properly

I have not rack pulled in a year - last time was 550lb

My program is working - basics hard (this refers to my diet too)

:confused:



Good-mornings (arched back - slight bend in the legs)

241lbX8
241lbX8
241lbX8

*Belt on
*3 between

Hey Jerry Obradovic did 6-8, so I do 6-8

Work hard



Had a spiritual talk with a native police officer about Buddism and the warrior mentality

It's about living in the present and focus in any situation - Learn to let go of things which are not important :confused:



Lying Hamstring Curls

140lbX11
140lbX11
140lbX11

*3 between
*YIKES - they are ceasing up - OWWW - push the work capacity hard today

*I love Christmas Hams

*Learned lots today - now I understand how Westside trains in under an hour

When you are tight on time - you really see how much time you waste everyday :)

[BIGLOG]

K been a while so here goes

over past little while the highlights have been

675lb rack pull from mid-shin

252lb incline press for 5 strict reps

210lb ass to the floor squat for 10 sets of 10

tons of conditioning and so on and so forth



Today - July 17, 2007

Speed Overhead and Muscle Mass Day


Thorough warm-up

Speed Overhead

160lbX3X8 sets



One Clean and 5 Push Presses

252lbX5X4 sets



4 Board Press

248lbX10X5 sets



Prison Grip Chin-ups

BWX8X2 sets

Wide Grip Chin-ups

BWX10


I weigh around 288lb



Two Arm Front Raise and Hold (for a pause)

25lbX10X3 sets



Two Arm DB Floor Fly's

40lbX10



*Good training day
*Time to re-fuel my big ass body


:mad:

[BIGLOG]

Sunday, November 11, 2007

Respect to the soldiers



DE Squat and Deadlift

Box Squat (below P)

BarX5
140lbX3
140lbX2
230lbX2
230lb and chainsX2
252lb and chainsX2X8 sets



Speed Pulls (1 25kg plate under each foot upside down)

340lbX1X6 sets

*Wearing Chucky-T's today so it's a little higher to pull from
*Use the legs for power



Olympic Stance Front Squats

247lbX5
247lbX5



GHR on Lat Benchie

BWX6
BWX6
BWX6



Weird Bar Overhand Grip Pulldowns

190lbX10
190lbX10
190lbX10



Barbell Lunge right side

Texas Power BarX10



*A good atmosphere in training today - all serious members present - and of course a few skeleton curler's

When are you kids going to understand - to gain an inch on your biceps - you have to gain 10lb of muscular bodyweight........are you going to gain 10lb of meat with curls? NO-NO-NO-NO!!!!!!!!

*Helped a couple of guys out with their band tension in the bench press. I can't wait to be part of a real team someday........in the not too distant future

[BIGLOG]

Tuesday, November 13, 2007

DE Bench and Pressing

Bench Press

Texas Power BarX30
140lbX5
140lbX3
add 1 set of chainsX3
add another set of chainsX3
151lb and 2 sets of chainsX3X6 sets

*Waved down for a week and waving up
*I counted all sets with chains to make eight sets



Wrapped up wrists and felt speed on 230lbX1
*Such cool carryover from chains
*Light as a buck




DB Floor Press

100lbX10
100lbX9
100lbX10
100lbX9

*Ahhhhhhh - it was fun - next time all 10's
*Belt on and five between



Hammer Grip Barbell Triceps Extensions

20kg on barX8X5 sets

*Where have you been all my life?
*The top of the head and a nice, strict extension



Wide Grip Overhand Thumbless Upright Rows

100lbX12
100lbX12
100lbX12
100lbX14



*Excellent training today
*I can't wait to move

[BIGLOG]

Wednesday, November 14, 2007

Max Effort Squat and Deadlift

Very stressful week for me........



So this is what today consisted of



Pull off the block

Worked up to 570lbX1 off a very uneven carpet

[BIGLOG]

Thursday, November 15, 2007



Extra Workout



Treadmill Intervals

Incline 1.0 2.8mph - 1 minute

Incline 4.0 3.4mph - 1 minute

for 23 minutes



U Handle Pullthrough's

50lbX15X3 sets



Standing Rope Abs

60lbX22X2 sets



Slant Board Sit-ups

BWX30

[BIGLOG]

Friday, November 16, 2007

Max Effort Bench and Pressing

In continuation with my bench pressing routine :mrgreen:

Bench Press up to a 3 Rep Max

Texas Power BarX30
140lbX5
184lbX5
230lbX5
252lbX5
274lbX5
286lbX3

*Very strong set of 3 reps
*I call this the burger and fries workout :-? (1 meal today)
*Creatine Ethyl Ester works for me - the best supplement I have ever used
*We'll stick with 2 more weeks of triples and then max



Seated Behind the Neck Barbell Press

140lbX5
140lbX5
140lbX5
140lbX5

*New for me - each set kept getting stronger
*I stop right at the middle of my ears and reverse to push with all my power
*I also keep the rest periods to about 3 minutes max - I find this makes my shoulders stronger - they respond better
*Amazing how hard one can train when time is important



Hammer Grip Bar Ext

25kg on barX8X5 sets



Overhand Bench Grip Chest Supported T-Bar Rows

42.5kg on barX10
42.5kgX10
42.5kgX10 (took my time on this one 5 here, 5 there)



Superset for getting Wider and Thicker

Dips (outward)X10
Wide Grip Lat Machine Face Pulls 80lbX15

Dips (inward)X10
Wide Grip Lat Machine Face Pulls 80lbX39



*I always loved training on Friday nights - only a few of us
*Bench night is fun........energy drinks and an empty gym = solid training
__________________

[BIGLOG]

Saturday, November 17, 2007

Biceps and Grip Training

DB Sebastian Burns Hammer Curls

30lbX15
35lbX15
40lbX15
45lbX15
50lbX10
55lbX10
60lbX10
65lbX10



OA Gorilla Hangs

BWX a few



20kg plate pinch X a few for 10 seconds

[BIGLOG]

Sunday, November 18, 2007

DE Squat and Deadlift Training



Box Squat (low)

Texas Power BarX5
140lbX2
140lbX2
230lbX2
add chainsX2
252lb and chainsX2X8 sets

*Sit back but maintain real squat position
*Feet straight ahead



Speed Pulls (2 25kg plates upside down under each foot)

348lbX1X6 sets



Olympic Stance Front Squats

252lbX5
252lbX5

*OH MY-LANTA
*Uphill sprints with an elephant on my shoulders are easier than these



Superset (a couple minutes between exercises)

Weird Bar Overhand Lat Pulldowns
190lbX10

OA leg Curls
70lbX10

ALLX3

*Work, work, work, work
*3rd superset was lying two leg hamstring curls 140lbX10
(More power can be applied with lying curls)



Some hack squat for 22 reps for right side
60kgX22



*Good pace - oats, banana, 50g protein powder, 200mg caffeine, and 2g CEE - 40 min before gym
*Baby Blue Chucky-T's today :mrgreen:
__________________