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Bruteman
08-08-2009, 08:11 PM
Don't know if I've actually balanced being/doing all this yet, but I'm trying. I'm young enough to keep bustin' ass in the gym, old enough to know I need to be smart about it and ,hopefully, wise enough to know, and accept, that the father thing takes precedence over everything. Due to that last one I often come to halts in progress, and even regress quite often. Over the years I have slowly gotten stronger/better, but it has been a long, slow, hard fought process. I'm currently around 193lbs and fairly lean. Thanks in large part to my new job which is very physical, in a cardio sense. Strength is ok, bench around 320, squat around 350 and pull around 440. Have been taking fish oil and some joint crap to help with my knees, but my right one still bugs me some(again, thanks to my job). Don't know why I started a new journal. I guess because even though things haven't changed, they have. There's this mental line in my head between what I was doing and what I'm doing now, so a new journal seemed like a good idea. As for competing in anything, it's not in the plans, but not out of the question. If things fall into place and the planets line up right, I would gladly accept the challange of competition.

OK, enough bable. I'll put up some current photo's later. Here's this weeks workouts so far. As a side note, I have been lifting at home again.


Monday 8/3/09
TRAINING

Conditioning(Fast&Furious)
10 pullups
10 db swings per arm(25lb db)
10 plyo pushups
10 knee tucks
-Perform circuit as many times as possible in 20min. I got 7 rds in.

Boxing(3min rounds w/30sec punchouts at the end of each round)
2 rounds jump rope
2 rounds shadow boxing
2 rounds slip rope
4 rounds heavy bag

-Fast & Furious is the name given to that circuit in Ross Enamait's book Infinite Intensity. It is tough as hell.

Tuesday 8/4/09
SPEED SQUAT/DEAD

5min jog warmup;

Box Squat 170*5*5
Power Clean 185*1*5
Lunge 135*8,8
RDL 270*8,8
Stand Calves 340*10,8
Static Holds 315*54sec,30sec

-Ok w/o. Cleans felt heavy and so did calves.

Wednesday 8/5/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag
2 rounds sparring w/Al
2 rounds mitts

-Legs were sore, but felt good. Even feel ready to fight again possibly.

Thursday 8/6/09
SPEED BENCH

5min shadow box warmup;

Bench 160*5*5
Lockouts(hole #10) 245*8,8
V-Bar Pullups BW*8,8
V-Bar Cable Row 180*8,7
DB Shoulder Press 60*8,7
EZ Preacher Curl 95*8,5
Skull Crush 115*8,8

-Felt good.

Friday 8/7/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
2 rounds shadow boxing
2 rounds heavy bag
2 rounds double end bag
3 rounds sparring w/Al
1 round jump rope

-Felt worn out.

Coke
08-10-2009, 02:53 PM
Not surprised to see the new journal, you are definitely in a new era in life and have been for a while.

Good luck!!

Bruteman
08-10-2009, 05:07 PM
Sunday 8/9/09
HEAVY SQUAT/DEAD

5min warmup on bike;

Rack Pulls 355*5, 380*4, 405*3, 430*2, 455*1
Front Squat 135*8,8
1 Leg Curl 50*8,8
Stand Calf 60*10,9
Plate Pinch 25's*27sec,37sec
Pull Throughs 50*8,8

-Low back was real tight.

Bruteman
08-10-2009, 05:10 PM
Not surprised to see the new journal, you are definitely in a new era in life and have been for a while.

Good luck!!

I suppose I have been, but it's hard to let go of some things. Even now, in my head, I'm still an athlete. In reality, I'm just a guy who likes to workout and be in great shape.

Coke
08-11-2009, 02:17 PM
Session is looking real nice...big rack pull numbers.

Bruteman
08-12-2009, 03:45 AM
Tuesday 8/11/09
HEAVY BENCH

warmup w/barbell;

2 Board Press 230*5, 250*5, 270*5, 290*4, 310*3
Flies 55*8,8
Pullups 20*8,6
Cable Rear/Side Lat 2.5*10,10/2.5*10,4
DB Inc Curl 35*8,8
1 Arm Pressdown 5.5*8,8
Shrugs 275*10,10

-Did this at the community center. Only because I don't have any hot water at home and I needed a place to shower afterwards. ;)...Not bad, not good, just got in there and got it done.

Bruteman
08-12-2009, 03:49 AM
Session is looking real nice...big rack pull numbers.

Thanks. They are too low for my liking though. Work is dwindling me away to nothing. I'm eating what I use to bulk on and I'm barely maintaining size/strength.

Bruteman
08-13-2009, 06:43 PM
Wednesday 8/12/09
TRAINING

Boxing-3min rounds

3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag
1 round slip ball
2 rounds speed bag

-Felt good. Stayed loose. Moved well and a lot. It almost seemed like I knew what I was doing. lol

Thursday 8/13/09
SPEED SQUAT/DEAD

5min jog warmup;

Box Squat 185*2*10
Dead Lift 265*1*6
BB Hack Squat 325*8,8
Good Mornings 135*8,8
Donkey Calves 335*10,10
Wrist Roller 5*2,2

-Felt really good...I've been eating everything in sight. Good, or bad, it all goes down the hatch. It must be starting to pay off some, cause I feel much better working out lately.

cphafner
08-13-2009, 07:40 PM
A new journal! Strength is still looking great.

Bruteman
08-14-2009, 07:27 PM
Friday 8/14/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
3 rounds shadow boxing
3 rounds slip rope
4 rounds heavy bag

-Weight 192.2...Felt awesome. Ran like a gazelle and was moving around like an old pro...12yr. wedding anniversary this weekend. WooHoo for me! Wait a minute, I guess I got the old part right. lol

Bruteman
08-14-2009, 07:31 PM
A new journal! Strength is still looking great.
Figured it was time to let go of the old one. Thanks for the props. I feel like all show and no go right now though.

Coke
08-15-2009, 08:43 AM
Happy Wedding Anniversary Brian.

cphafner
08-15-2009, 09:26 AM
Figured it was time to let go of the old one. Thanks for the props. I feel like all show and no go right now though.

Ha, your schedule looks like all go! It's inspiring to see all that you do.

Bruteman
08-16-2009, 06:11 PM
Sunday 8/16/09
SPEED BENCH

5min shadow boxing warmup;

Bench 190*3*8, 255*2, 275*2
4 Board Press 250*8,8
Pullups 20*8,7
BB Row 215*8,6
Shoulder Press 125*8,8
BB Curl 100*8,7
Dips 100*8,6

-OK workout. Felt sick to my stomach and had a head ache.

Bruteman
08-16-2009, 06:17 PM
CoCoa-Thanks big man. :)

cphafner-hehe, none of us seems to see ourselves for what we really are. We always see ourselves as too skinny, too fat, too out of shape, too weak, etc. Don't know if that's good, or bad. lol

Bruteman
08-17-2009, 05:11 PM
Monday 8/17/09
TRAINING

Boxing(3min rounds w/30sec punchouts at the end of each round)
2 rounds jump rope

Conditioning(Magic 50)
5 DB snatches per arm
5 DB swings per arm
10 burpees
-Perform circuit 5 times w/1min rests between circuits. Finished in 11:48 using a 25lb DB.

Boxing(3min rounds w/30sec punchouts at the end of each round)
3 rounds shadow boxing
3 rounds slip rope
3 rounds heavy bag
1 round jump rope

-Almost feel like I'm in shape. Real good workout.

Coke
08-18-2009, 09:38 AM
You're in great shape, make no mistake, lol - moving big weights too.

BCorn
08-18-2009, 10:03 AM
nice to see otehr people in here doing some Ross stuff

Bruteman
08-19-2009, 03:23 AM
Tuesday 8/18/09
HEAVY SQUAT/DEAD

5min jog warmup;

Box Squat 45*5, 135*5, 225*3, 270*3, 280*3, 290*3, 310*1, 320*1, 330*1
1 Leg Ext 95*8,8
GHR(assisted) BW*8,4
Donkey Calf 110*10,10
Supination Pronation 7.5*10,10

-Not bad. Legs were beat from work.

Bruteman
08-19-2009, 03:34 AM
CoCoa-Maybe, but there's always someone stronger and in better shape. That's what I always compare myself too. So I'm never happy/satisfied.

bcorn-Ross knows his stuff. I needed something more structured and taxing for the conditioning side of things. His gpp circuits and warrior challanges fit the bill nicely.

Bruteman
08-19-2009, 05:52 PM
Wednesday 8/19/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag
2 rounds speed bag
2 rounds slip ball

-Took the boy with me to the club, so there was some stopping and going, going on.

Bruteman
08-21-2009, 05:09 PM
Friday 8/21/09
HEAVY BENCH

5min shadow box warmup;

Inc Press 45*10, 135*5, 160*3, 170*3, 180*3, 190*3, 210*1, 220*1, 230*1, 240*0
DB Inc Press 75*8,8
DB Pullover 95*10,10
DB Row 110*8,8
Rear Lat/Side Lat 20*10,10/20*10,7
Con Curl 35*8,8
Sit 1 Arm DB Ext 40*8,6

-Actually felt pretty good. I'm weak as hell, but felt good. :p....Anymore I'm just happy when I muster up the energy to get my workout in. I'm always trying to improve, but as long as I at least get in there and get it done, I'm content. For now. ;)

Coke
08-22-2009, 08:11 AM
Just getting into the gym and pulling off an effort is what keeps you on track.

Efforts are looking damn good.

Bruteman
08-24-2009, 02:51 PM
Sunday 8/23/09
SPEED SQUAT/DEAD

mowed lawn for my warmup;

Box Squat 205*2*8, 275*2, 290
Power Clean 185*1*6
Lunge 140*8,8
RDL 275*8,8
Stand Calves 340*10,9
Static Holds 405*30sec,19sec

-Good workout and all, just wasn't mentally into it.

Bruteman
08-24-2009, 02:55 PM
Just getting into the gym and pulling off an effort is what keeps you on track.

Efforts are looking damn good.

Thanks Coke. I figure as long as I keep getting it done, progress will come. Maybe not when I want it to, or as fast as I'd like, but it will come.

Bruteman
08-25-2009, 03:41 AM
Monday 8/24/09
TRAINING

Boxing(3min rounds w/30sec punchouts at the end of each round)
2 rounds jump rope
3 rounds shadow boxing
2 rounds slip rope
3 rounds heavy bag

GPP(#2)
Burpees*30sec
Jumping Jacks*30sec
Split Jumps*30sec
Burpees*30sec
Jumping Jacks*30sec
Mountain Climbers*30sec
-5 rounds w/30sec rest between rounds.

-Pushed myself, but gave up, mentally, a few times during the gpp circuit. Man that s**t's hard, but I never actually quit. Just the thought to quit entered my mind. That's not acceptable.

Bruteman
08-25-2009, 04:45 PM
Tuesday 8/25/09
SPEED BENCH

5min shadow box warmup;

Bench 190*3*8
Lockouts(hole #10) 250*8,8
V-Bar Pullups 5*8,8
V-Bar Cable Row 180*8,8
DB Shoulder Press 60*8,8
EZ Preacher Curl 95*8,6
Skull Crush 120*8,6

-Real good workout. Felt strong.

Coke
08-26-2009, 03:22 PM
...Real good workout. Felt strong.

Looks strong throughout!! - doing great.

Bruteman
08-26-2009, 05:08 PM
Wednesday 8/26/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
3 rounds shadow boxing
4 rounds heavy bag
3 rounds slip rope

-A little lethargic today.

Bruteman
08-26-2009, 05:11 PM
Looks strong throughout!! - doing great.

Thanks big man.

Bruteman
08-28-2009, 05:36 PM
Thursday 8/27/09
HEAVY SQUAT/DEAD

5min warmup on bike;

Box Squat 45*5, 135*5, 225*3, 265*3, 275*3, 285*3, 305*1, 315*1, 325*1, 335*1
Front Squat 140*8,8
1 Leg Curl 52.5*8,8
Stand Calf 60*10,10
Plate Pinch 25's*42sec,28sec
Pull Throughs 55*8,8

-Not bad. Legs a bit tired.

Friday 8/28/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag
2 rounds mitts

-Worn down from a rough week at work.

Bruteman
08-30-2009, 10:32 AM
Saturday 8/29/09
HEAVY BENCH

5min shadow boxing warmup;

Inc Press 45*5, 135*5, 155*3, 165*3, 175*32, 185*3, 205*1, 215*1, 225*1, 235*1
Flies 55*8,8
Shrugs 275*10,10
Pullups 20*8,8
Cable Rear/Side Lat 10*10,10/15*10,8
DB Inc Curl 35*8,8
1 Arm Pressdown 40*8,5

-Not a bad workout at all.

Coke
08-30-2009, 12:30 PM
Stepping to it overall, especially like the way you handled the box squats and inclines.

Bruteman
09-01-2009, 03:07 PM
Monday 8/31/09
TRAINING

Boxing(3min rounds w/30sec punchouts)
2 rounds jump rope

Conditioning(Work Capacity 101)
5 pullups
10 hammer swings
15 burpees
20 jumping jacks
-Perform circuit as many times as possible in 20min. I got 7 rounds+5 pullups+10 hammer swings.

Boxing(3min rounds w/30sec punchouts)
3 rounds shadow boxing
2 rounds slip rope
3 rounds heavy bag

-Nothing to brag about, just a real good session.

Bruteman
09-01-2009, 03:13 PM
Stepping to it overall, especially like the way you handled the box squats and inclines.

It's more like they handled me. I'm hating this feeling/being weak crap. Not that I was ever really that strong, but at least, even when I failed an attempt, I felt strong and was moving some respectable weight. Now the weights are low and they feel heavy as f**k.

Bruteman
09-02-2009, 05:27 PM
Wednesday 9/2/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag

-Got to the club late, so that's all I had time to get in. Have been feeling worn down anyways. It was probably good for me to get a shorter session in.

Bruteman
09-03-2009, 06:25 PM
Thursday 9/3/09
SPEED BENCH

did a few sets of a few lifts with just a barbell to warmup;

Bench 190*3*8, 255*2, 275*2
4 Board Press 255*8,8
Pullups 22.5*8,4
BB Row 215*8,8
Shoulder Press 125*8,8
BB Curl 100*8,6
Dips 100*8,8

-Speed was good and felt strong throughout.

Coke
09-04-2009, 07:57 AM
Doing very well with the boxing, conditioning, and workout sessions.

Bruteman
09-04-2009, 05:22 PM
Friday 9/4/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
3 rounds shadow boxing
1 round slip ball
3 rounds heavy bag
2 rounds sparring w/Al

-Felt pretty good today. Just some light sparring to keep the reflexes sharp.

Bruteman
09-04-2009, 05:29 PM
Doing very well with the boxing, conditioning, and workout sessions.

Thanks Coke. I've been fairly consistant with it all lately. I actually feel like I could step in and fight right now. Conditioning is good, skills are good. The only thing that's lacking is strength, and even that isn't bad for a fighter. It's just bad in my eyes for me.

Bruteman
09-18-2009, 05:44 PM
Monday 9/14/09
TRAINING

Boxing(3min rounds w/punchouts)
2 rounds jump rope

Conditioning(Density Day)
2 db snatches per arm
6 burpees
-repeat as many times as possible in 10min. I got 12 rounds in using a 25lb db.

Hammer swings
-swing as many times as possible in 10min. switching grip every 5 swings. I got 356 swings in.

Power boxing
-hit the heavy bag hard and fast for a 5min round.

Boxing(3min rounds w/punchouts)
2 rounds shadow boxing
2 rounds slip rope
2 rounds heavy bag

-OK session. I felt a little tired. I did improve though. Last time I did "Density Day" I didn't finish the 12th round of the circuit, and I got 66 more hammer swings in this time.

Friday 9/18/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
2 rounds shadow boxing
2 rounds slip ball
1 round speed bag
2.5 rounds sparring w/Al
2 rounds heavy bag

-Haven't been doing too much this past week. The body was tired, so had a deload week. I'm ready to get back at it full bore next week.

Bruteman
09-23-2009, 06:11 PM
Monday 9/21/09
TRAINING

Boxing(3min rounds w/punchouts)
2 rounds jump rope
2 rounds shadow boxing
2 rounds slip rope
3 rounds heavy bag

GPP(#4)
100 rope turns
10 burpees
10 pushups
10 BW squats
-Repeat circuit 10 times for time. I finished in 23:59.

-Hands are feeling fast. I've done this gpp circuit faster, but this was still a real good effort.

Tuesday 9/22/09
SPEED BENCH

5min shadow box to warmup;

Bench 190*3*8, 255*2, 275*2
4 Board Press 255*8,6
Pullups 22.5*8,4
BB Row 215*8,8
Shoulder Press 125*8,7
BB Curl 100*8,5
Dips 100*8,5

-Good first w/o coming off a deload.

Coke
09-24-2009, 03:34 PM
Good job man, held on real strong with the 275 bench.

Bruteman
09-28-2009, 02:27 AM
Thursday 9/24/09
HEAVY SQUAT/DEAD

Did some body weight stuff to warmup;

Squat 45*10, 135*5, 225*3, 270*3, 280*3, 290*3, 310*1, 320*1, 330*1, 340*1
1 Leg Ext 100*8,8
GHR(assisted) BW*8,4
Donkey Calf 115*10,8
Supination Pronation 10*10,10

-OK workout. Just have no squat power.

Friday 9/25/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
2 rounds shadow boxing
2 rounds speed bag
3 rounds heavy bag
2 rounds double end bag
1 round slip ball

-About the same as every friday session. Worn down from a week of work, but a good effort none the less.

Saturday 9/26/09
HEAVY BENCH

Did some lifts with the BB to warmup;

Bench 45*6, 135*5, 225*3, 250*3, 260*3, 270*3, 290*1, 300*1, 310*1, 320*1
DB Inc Press 80*8,8
DB Pullover 100*10,9
DB Row 100*10,10
Rear Lat/Side Lat 20*10,10/20*10,5
Con Curl 40*8,5
Sit 1 Arm DB Ext 40*8,8

-Weight 194.8...Did this workout at the Community Center. Got home from work and didn't feel like being out in the garage...Not a bad session. Felt kind of strong.

Bruteman
09-28-2009, 02:31 AM
Good job man, held on real strong with the 275 bench.

Suppose to do a few heavier speed sets once in a while. 275 goes up pretty fast, but it takes some effort to do so.

Coke
09-29-2009, 08:00 AM
Finished off the week very well guy, fine numbers all around.

Bruteman
09-29-2009, 02:43 PM
Monday 9/28/09
TRAINING

Boxing(3min rounds w/punchouts)
2 rounds jump rope

Conditioning(Sweet 16)
tabata punchouts
tabata BW squats
tabata punchouts
tabata pushups

Boxing(3min rounds w/punchouts)
3 rounds shadow boxing
3 rounds slip rope
3 rounds heavy bag

-Don't know what to say really. Tabata style intervals are harsh. My arms and legs felt like jello after the conditioning.

Bruteman
09-29-2009, 02:45 PM
Finished off the week very well guy, fine numbers all around.

lol, it feels more like the week is finishing me off every week. I'm one tired SOB come saturday.

JustinF
09-29-2009, 05:07 PM
Just dropping in to say hi. Been a long time. Things are looking good in here!

Bruteman
09-30-2009, 05:58 PM
Tuesday 9/29/09
SPEED SQUAT/DEAD

body weight warmup;

Box Squat 170*2*8, 275*2, 290*2
Power Clean 185*1*6
Lunge 145*8,8
RDL 280*8,8
Stand Calves 340*10,8
Static Holds 405*38sec,33sec

-Good session.

Wednesday 9/30/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag
3 rounds sparring w/Al

-It was kind of an odd day today. Had a good session, but felt winded/gassed the whole time. Punch volume was good and punches were crisp, just needed some extra oxygen I guess. lol

Bruteman
09-30-2009, 06:00 PM
Just dropping in to say hi. Been a long time. Things are looking good in here!

Howdy big man. It has been a while. I'm not as active on the board as I use to be, but I still keep posting my workouts.

JustinF
09-30-2009, 06:33 PM
Howdy big man. It has been a while. I'm not as active on the board as I use to be, but I still keep posting my workouts.

Well keep posting, I need some motivation! Sessions are looking strong!

Coke
10-01-2009, 11:17 AM
Solid training and conditioning man, you're in the driver's seat - make no mistake.

Bruteman
10-02-2009, 08:48 PM
Thursday 10/1/09
SPEED BENCH

BB warmup;

Bench 190*3*8
Lockouts 255*8,7
V-Bar Pullups 7.5*8,8
T-Bar Row 150*8,7
DB Shoulder Press 65*8,5
EZ Preacher Curl 95*8,5
Skull Crush 120*8,4

-Did this at the Community Center. Solid session.

Friday 10/2/09
TRAINING

Boxing(3min rounds)
2 rounds jump rope
2 rounds shadow boxing
2 rounds heavy bag
2 rounds double end bag
2 rounds slip ball

-No running today. I'm running a race tomorrow with the wifey. Did a quick little session so as to not wear myself out.

Bruteman
10-02-2009, 08:53 PM
JustinF: I'll keep posting, but if you find what I do motivating you might need to get your head checked. lol

CoCoa: If you say so bud. I feel like this driver is too skinny and weak though. He needs some more ice cream and whoppers. ;)

Coke
10-03-2009, 09:00 AM
You all are running tomorrow, look forward to hearing about the race.

Bruteman
10-07-2009, 06:00 PM
Saturday 10/3/09
RACE

The Run A MUC 5K

-I finished in 24:34. I ran with my wife. I was actually suprised how good I felt considering I only run once a week anymore. Makes me curious how fast I could actually do it in.

Sunday 10/4/09
HEAVY SQUAT/DEAD

BW warmup;

Squat 45*5, 135*5, 225*3, 275*3, 285*3, 295*3, 315*1, 325*1, 335*1, 345*1
Front Squat 145*8,8
1 Leg Curl 55*8,8
Stand Calf 65*10,10
Plate Pinch 25's*30sec,16sec
Pull Throughs 60*8,8

-Weight 193.8...Good squat day for me.

Monday 10/5/09

-Had to work 12 hours. No time or energy to workout.

Tuesday 10/6/09

-Doctor checkup. Had to get the scripts refilled. No time for a workout again.

Wednesday 10/7/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
2 rounds slip ball
3 rounds heavy bag
1 round double end bag
3 rounds sparring w/Al

-Just a day.

Bruteman
10-07-2009, 06:04 PM
You all are running tomorrow, look forward to hearing about the race.

Kind of wish I would've actually ran it. I wonder how fast I can finish a 5K right now. It was nice running with the wifey though. It seems like we don't get to do much together anymore.

Coke
10-08-2009, 08:42 AM
Kind of wish I would've actually ran it. I wonder how fast I can finish a 5K right now. It was nice running with the wifey though. It seems like we don't get to do much together anymore.

Sounds great...did very well in the race and with those squats too guy, make no mistake.

Bruteman
10-09-2009, 07:48 PM
Thursday 10/8/09

-Missed this session cause the wife was ill. Had to hold the fort down so she could rest.

Friday 10/9/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
2 rounds shadow boxing
2 rounds speed bag
2 rounds double end bag
4 rounds heavy bag
2 rounds slip ball

-Felt worn out. Performed well.

Bruteman
10-09-2009, 07:55 PM
Sounds great...did very well in the race and with those squats too guy, make no mistake.

Thanks bud. I guess all in all I'm doing ok considering how skinny I am/feel right now. I just hate the step back in strength I take when I'm this light. On the up side, my conditioning is up and my skills are on the rise.

Bruteman
10-25-2009, 11:58 AM
Monday 10/19/09
Off

-Worked 13 hours.

Tuesday 10/20/09
HEAVY SQUAT/DEAD

Did some body weight stuff to warmup;

Rack Pulls 45*5, 135*5, 225*3, 315*3, 370*3, 385*3, 415*1, 430*1, 445*0, 445*0
1 Leg Ext 95*12,12
GHR(assisted) BW*7,4
Angled Calf 110*12,11
Supination Pronation 10*12,12
Hyper Ext 35*12,12

-Not bad. Weak, but not bad. lol

Wednesday 10/21/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
2 rounds speed bag
3 rounds sparring w/Al
2 rounds double end bag

-Felt good.

Thursday 10/22/09
HEAVY BENCH

Did some lifts with the BB to warmup;

3 Board Press 45*5, 135*5, 225*3, 295*3, 305*3, 315*3, 335*1, 345*1, 355*0
DB Inc Press 75*12,10
Shrugs 270*12,9
Pullups BW*12,7
Rear Lat/Side Lat 20*12,12/17.5*12,6
Con Curl 30*12,8
Sit 1 Arm DB Ext 35*12,12

-Solid workout.

Friday 10/23/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
2 rounds shadow boxing
2 rounds speed bag
3 rounds heavy bag
1 round double end bag
2 rounds slip ball


-Had my usual friday lethargicness going on.

Saturday 10/24/09
SPEED SQUAT/DEAD

body weight warmup;

Box Squat 205*2*8, 275*2, 290*2
Dead Lift 265*1*6
Oly Squat 235*6,6
Good Mornings 135*6,6
Stand Calves 380*6,6
Static Holds 405*16sec,11sec

-Weight 194.8...Another solid session...Somewhere along the line I lost the file that had all my PR numbers in it. Rather than search for them all I'm just going to start over tracking them.

Bruteman
11-01-2009, 03:07 PM
Have been sick all week. All I did was work and sleep. Feeling much better now. Will start back up on Monday.

Bruteman
11-05-2009, 07:55 PM
Monday 11/2/09

Did half a boxing session.

Tuesday 11/3/09

-Parent/Teacher conference. Didn't have time to workout.

Wednesday 11/4/09

-Worked 12 hours. No time to workout again.

Thursday 11/5/09
HEAVY SQUAT/DEAD

BW warmup;

Rack Pulls 45*5, 135*5, 225*3, 315*3, 375*3, 385*3, 405*1, 415*1, 425*1, 435*1
DB Lunge 65*12,12
1 Leg Curl 65*12,9
Stand Calf 20*12,11
Plate Pinch 25's*32sec,24sec
Pull Throughs #14*12,12

-Good session I guess. It's hard to accept a 435 rack pull when 6 months ago I pulled 500. I feel soo weak and little right now. And to top it off, I've been missing a crap load of workouts lately. Being sick, work and all the other stuff life likes to throw at ya'. Hopefully it has all run its course now and I can get back on track.

BULK_BOY
11-05-2009, 08:11 PM
The main thing bro....is you got a workout in. That's great. I too, know all too well about balancing work/family/gym ... and life. hahaha

Keep at it mate. Keep at it.

Cheers.

Coke
11-05-2009, 08:55 PM
Glad to see you got that session in with so much going on.

Bruteman
11-06-2009, 05:46 PM
Friday 11/6/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
2 rounds shadow boxing
2 rounds speed bag
3 rounds heavy bag
2 rounds double end bag
1 round slip ball

-Felt better than expected.

Bruteman
11-06-2009, 05:58 PM
BULK BOY: It is a balancing act isn't it? For the most part life cooperates, but every once in a while it likes to remind you who is actually in charge. Seems like at least twice a year I have a "when it rains, it pours" period of time. Meetings, sickness, work, appointments and what have you, all seem to be bunched together within a short period of time and it throws a wrench into any progress I might actually be making. That's what makes life fun and interesting though I guess. :)

CoCoa: You know I'm going to squeeze a session in if I can. I refuse to let life get in the way in the long run. I will eternally forge on in hopes of being the worlds most bad ass grandpa. :p

Bruteman
11-07-2009, 11:02 AM
Saturday 11/7/09
HEAVY BENCH

BB warmup;

3 Board Press 45*5, 135*5, 225*3, 280*3, 290*3, 300*3, 320*1, 330*1, 340*1, 350*1
Flies 50*12,12
DB Pullover 90*12,9
DB Row 90*12,9
Cable Side/Rear Lat #2*12,12/#2*12,7
DB Inc Curl 35*12,7
1 Arm Pressdown #5*12,10

-Weight 194.8...350 went up strong. Had a serious pump going on from the assistance work.

BULK_BOY
11-07-2009, 12:00 PM
Solid looking workout there mate. ;)

Bruteman
11-10-2009, 03:37 AM
Monday 11/9/09
TRAINING

Boxing(3min rounds w/punchouts)
2 rounds jump rope

Conditioning(Magic 50)
5 DB snatches
5 DB swings
10 burpees
-Repeat circuit 5 times with 1min rests between circuits. Used a 30lb DB.

Boxing(3min rounds w/punchouts)
3 rounds shadow boxing
2 rounds slip rope
4 rounds heavy bag

-Got the ol' heart pumpin' good today. ;)

Bruteman
11-10-2009, 03:40 AM
Solid looking workout there mate. ;)

Why thank ya'. I'm always good for a "good" session. I would just like to have "amazing" workouts more often. They seem to be few and far between lately.

Bruteman
11-11-2009, 03:34 AM
Tuesday 11/10/09
SPEED SQUAT/DEAD

BW warmup;

Box Squat 170*2*10
Power Clean 185*1*6
BB Hack Squat 350*6,6
RDL 295*6,6
Angled Calves 275*6,6
Wrist Roller 10*2,2

-Holy cow! Actually felt like I was accomplishing something today.

Coke
11-11-2009, 02:06 PM
Always a nice groove going with things son, hope you all are doing fine.

Bruteman
11-11-2009, 06:21 PM
Wednesday 11/11/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag
2 rounds slip ball
1 round speed bag

-A ho hum workout. Started out good, but then started taking rounds off to watch sparring at the end. The last 4 rounds or so were really spaced out.

Bruteman
11-11-2009, 06:34 PM
Always a nice groove going with things son, hope you all are doing fine.

Ya', things are rolling along again like normal. The crew is all doing well also. We had our bout with the flu here not too long ago, but we are all healthy now. Just had the family picture done. Here's copies of the proofs of the ones we got.

Coke
11-11-2009, 06:54 PM
Just had the family picture done. Here's copies of the proofs of the ones we got.

The pics are beautiful, Thanks for sharing 'em.

Bruteman
11-13-2009, 03:33 AM
Thursday 11/12/09
SPEED BENCH

BB warmup;

Bench 190*3*8, 255*2, 275*2
5 Board Press 290*5,3
Pullups 27.5*6,5
BB Row 240*6,5
Shoulder Press 140*6,4
BB Curl 110*6,4
Dips 115*6,6

-Felt sore, weak and beat up.

Bruteman
11-13-2009, 03:36 AM
The pics are beautiful, Thanks for sharing 'em.

Thank you. I really like the way the kids picture came out. All their pictures came out good, but that one was imparticularly cute.

Bruteman
11-13-2009, 05:40 PM
Friday 11/13/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
2 rounds shadow boxing
2 rounds double end bag
2 rounds heavy bag

-A laid back day. Was suppose to spar, but never got around to it. I do feel like I'm pretty much back to pre-sickness form though.

Bruteman
11-14-2009, 02:52 PM
Saturday 11/14/09
HEAVY SQUAT/DEAD

BW warmup;

Box Squat 45*5, 135*5, 225*3, 270*3, 280*3, 290*3, 310*1, 320*1, 330*1, 340*1
1 Leg Ext 100*12,9
GHR(assisted) BW*6+4negatives,3+3negatives
Angled Calf 110*12,12
Supination Pronation 12.5*6,5
Hyper Ext 40*12,11

-Weight 195.0...Just a good workout.

Coke
11-14-2009, 06:32 PM
...Just a good workout.

No kidding man, looks nice.

Bruteman
11-17-2009, 02:53 PM
Monday 11/16/09
TRAINING

Boxing(3min rounds w/punchouts)
2 rounds jump rope
3 rounds shadow boxing
2 rounds slip rope
3 rounds heavy bag

GPP
Burpees*30sec
Jumping Jacks*30sec
Split Jumps*30sec
Burpees*30sec
Jumping Jacks*30sec
Mountain Climbers*30sec
-5rounds w/30sec rests between rounds.

-Not bad. Legs were tired and sore.

Bruteman
11-17-2009, 02:55 PM
No kidding man, looks nice.

Thanks big man.

Bruteman
11-18-2009, 06:30 PM
Tuesday 11/17/09
HEAVY BENCH

BB warmup;

Bottom Up Bench 45*5, 135*5, 225*3, 235*3, 245*3, 255*3, 275*1, 285*1, 295*1, 305*1
DB Inc Press 75*12,11
Shrugs 270*12,9
Pullups BW*12,7
Rear Lat/Side Lat 22.5*12,12/15*12,12
Con Curl 30*12,9
Sit 1 Arm DB Ext 37.5*12,10

-Happy with this effort.

Wednesday 11/18/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
2 rounds shadow boxing
2 rounds sparring w/Paul
2 rounds heavy bag
2 rounds sparring w/Shana

-Felt darn good. Paul is taller than me, but a little lighter. It's soooo much better for me sparring someone my size. Shana is a young lady that has been coming for a while now. She's doing quite well. She's naturally strong and athletic(she plays rugby also), so that's helping. I was happy with my performance in general. As always, defense needs more work, but I'm getting much more poised under preasure.

Coke
11-19-2009, 02:08 PM
Nice benching and all...like the sparring and what not too as you well know, lol.

Bruteman
11-19-2009, 07:54 PM
Thursday 11/19/09
SPEED SQUAT/DEAD

body weight warmup;

Box Squat 185*2*8, 275*2, 290*2
Dead Lift 265*1*6
Oly Squat 240*6,6
Good Mornings 140*6,6
Stand Calves 385*6,6
Static Holds 405*15sec,8sec

-Everything went well except for grip work. Just couldn't work up the mental fortitude to keep hanging on to the weight.

Bruteman
11-19-2009, 07:56 PM
Nice benching and all...like the sparring and what not too as you well know, lol.

hehe, you're just like everyone else. They all like to hear about me getting beat up.

Bruteman
11-20-2009, 05:36 PM
Friday 11/20/09
TRAINING

Cardio(Running)
20min

Boxing(3min rounds)
2 rounds shadow boxing
3 rounds heavy bag
1 round double end bag
2 rounds slip ball
2 rounds speed bag

-Felt real good. No rundownendoftheweekedness. Don't know why, but I'll take it.

cphafner
11-21-2009, 02:13 PM
Beautiful family you have! Sessions are looking great.

Bruteman
11-21-2009, 04:21 PM
Saturday 11/21/09
SPEED BENCH

BB warmup;

Bench 190*3*8
Lockouts(hole #8) 270*6,6
V-Bar Pullups 10*6,6
T-Bar Row 160*6,6
DB Shoulder Press 70*6,5
EZ Preacher Curl 100*6,6
Skull Crush 125*6,6

-Weight 194.6...Crushed the weights!

Bruteman
11-21-2009, 04:27 PM
Beautiful family you have! Sessions are looking great.

Thanks C. I have been blessed with a wonderful family. Family life can get hectic at times, but it is sooooooo worth it in the long haul. I think it's about time you got yourself one. ;)

GoodyGirl
11-21-2009, 08:10 PM
Oh, I'm a sucker for nice family photos. You all make a beautiful family! How old are your kids? I have a boy who is 6 and a girl who is 2 and a half. Busy times for sure. Know that hectic feeling you speak of. All the best with your training and the family.

Bruteman
11-25-2009, 06:39 PM
Tuesday 11/24/09
HEAVY SQUAT/DEAD

BW warmup;

Box Squat 45*5, 135*5, 225*3, 275*3, 285*3, 295*3, 315*1, 325*1, 335*1, 345*1
DB Lunge 70*12,8
1 Leg Curl 65*12,11
Stand Calf 20*12,12
Plate Pinch 25's*32sec,31sec
Pull Throughs #14.5*12,12

-WooHoo! Another good day...Won't be doing anything wednesday(working 12hrs), thursday is turkey day, friday(or possibly sunday) I may test my maxes and saturday I have a 5k race. After that I'm not sure. I may consider this week a deload week, or I may make next week one. Guess it depends on how I feel at the end of the week.

Bruteman
11-25-2009, 06:46 PM
Oh, I'm a sucker for nice family photos. You all make a beautiful family! How old are your kids? I have a boy who is 6 and a girl who is 2 and a half. Busy times for sure. Know that hectic feeling you speak of. All the best with your training and the family.

Thank you. My girl is 8, and the boy is 2. Both of their birthdays are coming up here in January. The crazieness just keeps getting worse too. As they get older and more involved in school, sports and what have you, it will be chaos trying to get everyone where they need to be, let alone find time for a workout. I always find a way to make it work, but it can get stressful at times.

Coke
11-25-2009, 10:52 PM
Good job overall Brian, looking strong.

Bruteman
11-28-2009, 09:00 PM
Friday 11/27/09
TEST DAY

Squat 45*8, 135*4, 225*1, 315*1, 335*1, 355*1
Bench 45*8, 135*4, 225*2, 315*1, 320*1, 330*1
Dead Lift 135*1, 225*1, 315*1, 405*1, 430*1, 450*0

-Put myself through a fake meet sort of. Did a few warmup sets of each lift and then gave myself 3 attempts at maxes. Felt ok for the most part. My squat sucks as usual. My form fell apart in the hole on 355, but I got it up. Bench was touch-n-go style. 315 felt heavy as hell. 320 flew up. Lost the groove on 330 a little, still muscled it up fairly smoothly. I was afraid big man may have touched the bar, but I never felt him help and after watching the video closely I don't think he did. Pulling felt the best of the 3. 405 and 430 went up easy. Got greedy and tried 450, but just didn't have it in me. Should've went for 440 instead.

Saturday 11/28/09
RACE

T-N-T 5k 24:00

-Legs felt like lead. Go figure. Max out the night before and your legs are tired. haha

Some vid's of my lifts:

335 & 355 Squat
Q_cZ09SVy2Y

320 & 330 Bench
Y8Azu59_dW0

430 Dead Lift
F_O_kQy84ac

Geometheus
11-28-2009, 09:23 PM
:hello: first time checking out your journal.... got to say those videos look good and your dead lifts are great.

I think doing a "fake meet" like you did is a great idea and I will have to try the same sometime shortly.

Coke
11-29-2009, 04:57 AM
All lifts were super dude, squats were real deep...thanks for sharing the vids.

Bruteman
11-30-2009, 06:00 PM
Monday 11/30/09
SPEED BENCH

BB warmup;

Bench 195*3*8, 265*2, 280*2
5 Board Press 290*6,5
Pullups 27.5*6,6
BB Row 240*6,4
Shoulder Press 140*6,5
BB Curl 110*6,4
Dips 120*6,6

-Felt d@mn good.

Bruteman
11-30-2009, 06:05 PM
Geometheus-Welcome and thanks. I do a fake meet every 2 months or so to test where I'm at. I usually make it the only workout I do during a deload week.

CoCoa-It's been a while since I posted some. Plus I needed to post some up for the "Strongest of the weak ones" thread/contest.

Coke
12-02-2009, 03:34 AM
Felt d@mn good.

Looks damn good too, lol.

Bruteman
12-03-2009, 08:27 PM
Tuesday 12/1/09
Off

-Had to work 12hrs.

Wednesday 12/2/09
Off

-Partly tired from yesterday, but I couldn't really fit a workout into my schedule today anyways.

Thursday 12/3/09
HEAVY SQUAT/DEAD

BW warmup;

Dead Lift 45*5, 135*5, 225*3, 315*3, 350*3, 365*3, 395*1, 410*1, 425*1, 440*0
1 Leg Ext 100*12,12
GHR(assisted) BW*7+4negatives,4+3negatives
Angled Calf 115*12,10
Supination Pronation 12.5*7,6
Hyper Ext 40*12,10

-A goood session. Legs a little tired from work.

Bruteman
12-03-2009, 08:33 PM
Looks damn good too, lol.
Things are on the climb again lately. Been feeling much better during all my workouts. I've been making an effort to eat a little more during the day and it's been paying off.

Bruteman
12-04-2009, 05:47 PM
Friday 12/4/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag
2 rounds speed bag
2 rounds slip ball

-Decent workout. I could tell it's been almost 2 weeks since my last boxing session though.

Bruteman
12-05-2009, 06:39 PM
Saturday 12/5/09
HEAVY BENCH

BB warmup;

2 Board Press 45*8, 135*4, 225*3, 275*3, 285*3, 295*3, 315*1, 325*1, 335*1, 345*1
DB Inc Press 75*12,12
Shrugs 270*12,12
Pullups BW*12,7
Rear Lat/Side Lat 25*12,12/17.5*12,8
Con Curl 30*12,8
Sit 1 Arm DB Ext 37.5*12,11

-Weight 196.2...Had a small headache. Decent session none the less.

Coke
12-05-2009, 08:08 PM
I know it can be difficult to check everything off the list, but I do hope you can keep the boxing in along with the weights.

Session does look very nice guy.

Bruteman
12-09-2009, 05:22 PM
Monday 12/7/09
TRAINING

Boxing(3min rounds)
2 rounds jump rope

Conditioning(Magic 50)
5 db snatches per arm
5 db swings per arm
10 burpees
-Repeat circuit 5 times w/1min rests between circuits. Used a 30lb db.

Boxing(3min rounds)
3 rounds shadow boxing
3 rounds speed bag
3 rounds heavy bag

-Felt tight, especially in the shoulders...Did this at the community center. Got some looks while doing the circuit and hitting the bags.

Tuesday 12/8/09
SPEED SQUAT/DEAD

body weight warmup;

Box Squat 175*2*8, 285*2, 300*2
Dead Lift 260*1*6
Leg Press 450*6, 540*6
Good Mornings 145*6,6
Stand Calves 390*6,6
Static Holds 405*16sec,10sec

-Ok session.

Bruteman
12-09-2009, 05:27 PM
I know it can be difficult to check everything off the list, but I do hope you can keep the boxing in along with the weights.

Session does look very nice guy.

Boxing isn't going anywhere. Don't worry. But from thanksgiving until new years sessions are going to be missed whether I like it or not. Plays, family gatherings, work, etc get hectic during that time as I'm sure you all know.

Bruteman
12-16-2009, 05:50 PM
Thursday 12/10/09
SPEED BENCH

BB warmup;

Bench 195*3*8
Lockouts(hole #8) 275*6,6
V-Bar Pullups 12.5*6,6
T-Bar Row 165*6,6
DB Shoulder Press 70*6,5
EZ Preacher Curl 105*6,4
Skull Crush 130*6,4

-Pooped out at the end.

Friday 12/11/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
2 rounds speed bag
2 rounds double end bag
3 rounds heavy bag
2 rounds slip ball

-Weight 196.8...Ok workout.

Monday 12/14/09<---woohoo. another year older.
TRAINING

Boxing(3min rounds w/punchouts)
2 rounds jump rope
3 rounds shadow boxing
2 rounds slip rope
3 rounds heavy bag

GPP#2
burpees*30sec
jumping jacks*30sec
split jumps*30sec
burpees*30sec
jumping jacks*30sec
mountain climbers*30sec
-repeat 5 times w/30sec rests between rounds.

-Conditioning sucks!

Tuesday 12/15/09
HEAVY BENCH

BB warmup;

2 Board Press 45*5, 135*5, 225*3, 280*3, 290*3, 300*3, 320*1, 330*1, 340*1, 350*1
Flies 60*12,12
DB Pullover 90*12,12
DB Row 90*12,12
Cable Side/Rear Lat #2.5*12,9/#2*12,10
DB Inc Curl 35*12,9
1 Arm Pressdown #5*12,12

-Real good session. Only thing was the kid spotting me helped on the 350. I think I could've ground it out, but now I don't know for sure.

Wednesday 12/16/09
TRAINING

Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
1 round double end bag
3 rounds sparring w/Al
2 rounds sparring w/Shana

-Took longer than normal to loosen up.

Coke
12-16-2009, 10:38 PM
Really going at it, great update man.

Bruteman
12-17-2009, 07:23 PM
SPEED SQUAT/DEAD:
Box Squat
195*2*10

Power Clean
185*1*6

BB Hack Squat +5lbs
355*6
355*6

RDL +5lbs
300*6
300*6

Angled Calves +5lbs
280*6
280*6

Wrist Roller +2.5lbs
12.5*2
12.5*1.5

Blah, Blah, Blah...Not bad. A tad lethargic feeling...I mentioned before, I lost the file with all my PR's in it. I've started keeping track again and will make note of any improvements weight wise, or rep wise.

Bruteman
12-17-2009, 07:25 PM
Really going at it, great update man.

You know I don't ever rest. I'll die with a bar in my hand and a heavy bag by my side. lol

Coke
12-18-2009, 02:33 AM
You know I don't ever rest. I'll die with a bar in my hand and a heavy bag by my side. lol

Now that's a good one, lol - :D

Bruteman
12-19-2009, 09:52 AM
TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
1 round heavy bag
2 rounds sparring w/Mike
1 round double end bag

Weight
197.6

Blah, Blah, Blah...That was the hardest I've sparred in years. 2 rounds with him was more taxing than 6 rounds with anyone else I've been sparring lately. He weighs as much, if not a little more, than me and knows his way around the ring. It was awesome getting to spar with him. Coach even finally got a video camera for the gym, so I got to watch tape afterwards. I haven't seem myself on tape since my fight 4yrs ago. There is a drawback here. I now have bruised, or broken, ribs on my left side. I don't think they are broke really, but they hurt like hell. So no lifting or training for at least a few days. Heck, I can't even sit down, stand up, or breath without pain at the moment. Good stuff I tell ya'. lol Don't get the wrong idea. We both know the risks of hard sparring and we started out light. But by silent, mutual agreement we went as hard as we felt comfortable going. We both just felt up to some good hard sparring. And for the record he put me down twice with the same body shot(on the side of the body at the bottom of the ribs). Hence the banged up ribs. The first time hurt of course, but taking a second one is what really did the damage. Both times it was at the end of the round and he admitted it was mostly just a desparation punch cause he was getting tired. I need to start paying a little closer attention, so I can block it with my elbow. That's the only defense, cause no one can just take a shot there. More than a few fights have been ended with it. Micky Ward was notorious for hurting people with it.

Coke
12-19-2009, 10:44 PM
Good read man, sparring is about being able to prevent the other guy from taking you out with brutal shots.

Bruteman
12-23-2009, 10:10 PM
Good read man, sparring is about being able to prevent the other guy from taking you out with brutal shots.

haha, my coach keeps talking about this thing called "defense". Something about blocking and/or moving out of the way of punches. Sounds interesting. I'll have to look into it.

Bruteman
12-23-2009, 10:33 PM
Blah, Blah, Blah...Haven't done anything workout wise yet. Still have some tightness and "wanting to cramp"-ness in the area, but it is feeling much better. May do something on thursday....They were doing free body fat testing at the gym, so I gotz tested. I've always been curious where I was at roughly, and I'm currently leaner than I've ever been. They said I'm at 8.8%. I'd say that's a little low, but close. It's hard to say though because the absolute last place for me to lose fat is my belly. So even though I'm looking really lean everywhere else, I still don't have abb's. I'll take some pics here soon and let you judge. The end of january, or beginning of february, would be a good time. I should be back in the groove with things and have lost any holiday bloat by then....Well that's all for now. So Merry Christmas to all, or hanakawanzakamas to be politically anal, I mean correct. :rolleyes:

Bruteman
04-30-2010, 05:47 PM
I'm currently small, weak and out of shape, busy as heck at work, and lack energy to train. Trained sporadically for a few weeks, not at all for 2 weeks, and am now in the process of getting back into it. Have cut things way back and am going to slowly add more to the equation each week. Partly so I can work my work capacity back up, and partly so I can see how much I can handle at this juncture of my life. Here's what I've done this week:
Monday-
TRAINING:
Boxing(3min rounds)
2 rounds jump rope
2 rounds shadow boxing
2 rounds heavy bag
2 rounds slip rope

Tuesday-
LOWER BODY 2:
Dead Lift
300*8
300*8

Lunge
175*8
175*8

Donkey Calf
105*10
105*10

Wrist Roller
10*2
10*2

Thursday-
UPPER BODY 3:
Inc Press
170*8
170*8

V-Bar Pullup
5*8
5*8

Shrugs
250*10
250*10

DB Inc Curl
30*8
30*8

Friday-
TRAINING:
Boxing(3min rounds)
2 rounds jump rope
2 rounds shadow boxing
2 rounds heavy bag
2 rounds slip rope

Coke
04-30-2010, 11:15 PM
Hello dude, glad to see you at it.

Bruteman
05-04-2010, 05:57 PM
SPEED BENCH:
Bench
185*3*8
245*2
270*2

5 Board Press
265*6
265*6

Pullups
10*6
10*6

BB Row
205*6
205*6

Shoulder Press
115*6
115*6

BB Curl
90*6
90*6

Dips
95*6
95*6

Blah, Blah, Blah...Felt good. That's a step in the right direction.

Bruteman
05-04-2010, 06:00 PM
Hello dude, glad to see you at it.

Hey buddy. It's a struggle right now to git 'r done. You know I'm trying though.

Bruteman
07-13-2010, 03:41 AM
CONDITIONING:
Magic 50
5 db snatches per arm
5 db swings per arm
10 burpees
rest 1min & repeat 4 more times

-finished in 12:37 using a 30lb db.

Farmers Walks
3*fail w/1min rests between attempts

-went a total of 2.5 lengths of the back yard with the 110's.

Blah, Blah, Blah...Jumped rope for 4min to warm up. Stretched to cool down...I'm in horrible shape, I'm weak, and about as flexible as a steel post. All I've been doing for the past 2, or 3, months is working and sleeping. It's driving me nuts and I can't stand it. I don't even feel like myself anymore. On top of that I wrecked the truck and am now driving a little turd of a car(a Cobalt), and I'm hovering around 190lbs in my clothes. I don't think I even qualify as a man now, do I? Instead of "Bruteman" I'm "Pussbitch". I've tried a few times to get back in a groove with what I was doing, but it just ain't happening. So I'm going to go to something very different(for me) and see if that can help get things kick started.

Bruteman
07-14-2010, 03:40 AM
TRAINING:
Boxing(2min rounds)
4 rounds jump rope
4 rounds shadow box
4 rounds heavy bag
3 rounds slip ball
2 rounds speed bag
3 rounds double end bag

Blah, Blah, Blah...Felt decent. Started to poop out at the end.

Coke
07-14-2010, 10:42 AM
Everyone goes on hiatus, it's inevitable...you will find a new groove and be better for it.

Seeing you picking up and moving on again is great Brian.

Bruteman
08-23-2010, 12:53 PM
TRAINING:
Cardio(Running)
20min

Boxing(3min rounds)
3 rounds shadow boxing
4 rounds heavy bag
3 rounds slip rope

Blah, Blah, Blah...Went just a bit harder than going through the motions.

Bruteman
08-25-2010, 03:29 AM
SPEED BENCH:
Bench
165*3*8
220*2
235*2

5 Board Press
225*6
225*6

Pullups
5*6
5*3

BB Row
145*6
145*6

Shoulder Press
100*6
100*6

BB Curl
70*6
70*6

Dips
50*6
50*6

Blah, Blah, Blah...Weakness galore. Some things felt light, some heavy, but overall I guessed pretty well what weight I should use on everything.

Bruteman
08-26-2010, 06:01 PM
HEAVY SQUAT/DEAD:
Squat
45*5
135*5
225*3
230*3
240*3
250*3

1 Leg Ext
70*12
70*12

GHR(assisted)
BW*6
BW*3+2negatives

Donkey Calf
90*12
90*12

Supination Pronation
7.5*12
7.5*12

Blah, Blah, Blah...Weak and inflexible. Nothing more to say really. :( ...No workout yesterday due to working 12hrs.

Bruteman
08-27-2010, 05:48 PM
CONDITIONING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow box
3 rounds heavy bag
2 rounds speed bag
1 round slip ball

GPP
Burpees * 30sec
Jumping Jacks * 30sec
High Knee DB Press(5lbs db's) * 30sec
Shadow Box * 30sec
-complete circuit 5 times

Blah, Blah, Blah...Went hard last 30sec of each round...*peels self off floor and takes shower*

Bruteman
08-28-2010, 06:26 PM
HEAVY BENCH:
Bench
45*6
135*5
195*3
205*3
215*3
225*3

DB Inc Press
50*12
50*12

Shrugs
225*12
225*12

Pullups
BW*8
BW*4

Rear Lat/Side Lat
15*12/15*12
15*12/15*6

Con Curl
20*12
20*12

Sit 1 Arm DB Ext
25*12
25*12

Blah, Blah, Blah...Weight 194.6<--post w/o...Not bad. Almost feel like someone who works out again.

Coke
08-28-2010, 10:40 PM
Lifting and conditioning is looking solid Brian...hoping at get at you soon.

Bruteman
08-30-2010, 06:24 PM
TRAINING:
Cardio(Running)
20min

Boxing(3min rounds)
3 rounds shadow boxing
4 rounds heavy bag
3 rounds slip rope

Blah, Blah, Blah...Starting to feel much better already.

Bruteman
08-30-2010, 06:33 PM
Lifting and conditioning is looking solid Brian...hoping at get at you soon.

The craziness at work is settling down, and I was getting fed up with not working out. So I just decided to start working out again like I never quit. Forget easing into it. Like the famous Nike comercials use to say, I just did it. Plus, coach keeps trying to egg me into fighting. There is a masters class(35+) now and he knows he can get me a fight. Good grief. I'm a "Master". When did that happen. lol

Bruteman
09-01-2010, 03:31 AM
SPEED SQUAT/DEAD:
Box Squat
150*2*8
240*2
255*2

Dead Lift
210*1*6

Lunge
175*6
175*6

Good Mornings
95*6
95*6

Stand Calves
295*6
295*6

Static Holds
315*48sec
315*34sec

Blah, Blah, Blah...I can hear you laughing. Yet again, a weak, but good session.

Bruteman
09-01-2010, 05:22 PM
TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow box
3 rounds speed bag
3 rounds heavy bag
2 rounds double end bag

Blah, Blah, Blah...I was pooped out at the end.

Bruteman
09-02-2010, 08:21 PM
SPEED BENCH:
Bench
165*3*8

Lockouts
205*6
205*6

V-Bar Pullups
BW*6
BW*6

V-Bar Cable Row
135*6
135*6

DB Shoulder Press
50*6
50*6

EZ Preacher Curl
65*6
65*6

Skull Crush
85*6
85*6

Blah, Blah, Blah...Good session. Everything felt light.

Bruteman
09-03-2010, 05:47 PM
CONDITIONING:
Boxing(3min rounds)
2 rounds jump rope

Conditioning
5 db snatches(per arm)
5 db swings(per arm)
10 burpees
-complete circuit 5 times with 1min rests between circuits.

Boxing(2min rounds)
2 rounds shadow boxing
5 rounds sparring

Blah, Blah, Blah...Used a 15lbs db for the conditioning. That's the heaviest one they had at the club. There were some adjustable ones, but they disappeared with their owner apparently. I had absolutely no energy tonight. Was dreading doing any heavy bag work. So when coach asked me to spar with a bunch of newbies I was all for it. Went 2 rounds with one guy, 1 with another, and 2 with a girl. Basically let them do all the work. I just kept moving and pumping my jab out once in a while to keep them honest.

Coke
09-04-2010, 03:50 AM
Always good seeing you in stride with it guy, keep it up.

Bruteman
09-10-2010, 05:46 PM
Had a 4 day weekend. Didn't workout, just spent time with the family.

TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag

(2min rounds)
3 rounds speed bag
3 rounds slip ball

Blah, Blah, Blah...Felt like crap.

Bruteman
09-10-2010, 05:47 PM
SPEED SQUAT/DEAD:
Box Squat
165*2*10

Power Clean
150*1*6

BB Hack Squat
225*6
225*6

RDL
225*6
225*6

Donkey Calves
275*6
275*6

Wrist Roller
5*2
5*2

Blah, Blah, Blah...Was stronger than I thought I'd be at these moves. Still not very flexible, but am improving in that area.

Bruteman
09-10-2010, 05:49 PM
CONDITIONING:
Boxing(3min rounds w/punchouts)
2 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds slip bag

(2min rounds)
4 rounds light sparring

Conditioning
Burpees * 30sec
Jumping Jacks * 30sec
Split Jumps * 30sec
Burpees * 30sec
Jumping Jacks * 30sec
Mountain Climbers * 30sec
Rest * 30sec
-Complete circuit 5 times. I only did 3. :(

Blah, Blah, Blah...Started out strong. Finished weak. I suppose that is to be expected when you're old and out of shape. ;)

Bruteman
09-10-2010, 06:06 PM
Always good seeing you in stride with it guy, keep it up.

Thanks Coke.

Just getting my stride back and there's a hickup in the near future. My afternoon counterpart at work put his 2 week resignation in. So there are some 12hr days ahead of me I'm guessing. The guy I'm training is smart and learns quickly, but I don't know about learning my job in 2 weeks. I figure they'll have me train him for 4 weeks which should make him competent enough to do the job, and able to learn the rest of it on the fly. So that's 2 weeks of 12's. Bad for working out, but good for Christmas. hehe

Coke
09-10-2010, 07:32 PM
No joke, the extra hours on the job is good for overtime but everything else takes a back seat...no doubt you'll be doing the best you can with this new development. Wish you the best bro.

Bruteman
09-12-2010, 10:25 AM
SPEED BENCH:
Bench
165*3*8
220*2
235*2

5 Board Press
230*6
230*6

Pullups
5*6
5*5

BB Row
155*6
155*6

Shoulder Press
105*6
105*6

BB Curl
80*6
80*6

Dips
55*6
55*6

Blah, Blah, Blah...I'm bumping up the weights slowly, but can feel the strength coming back quickly.

Bruteman
09-12-2010, 10:35 AM
No joke, the extra hours on the job is good for overtime but everything else takes a back seat...no doubt you'll be doing the best you can with this new development. Wish you the best bro.

I've only worked a 40hr week twice this year. And due to vacations/holidays I've had a few more 40hr checks. I'm currently on pace to make more this year, by myself, than me and my wife usually make combined. I won't complain about the overtime though. It puts a strain on time, but it is way better than being broke and unemployed.

Bruteman
12-27-2010, 09:02 AM
Hi! Remember me? I'm still alive and kickin'. Went on a long stint of no working out. Tried altering my workouts to accomodate everyone, and thing, better. That ended up being me doing next to nothing. So said the hell with it and started doing what got me to where I was happy before. Still a jack-of-all trades master-of-none. Still set lifting and boxing/conditioning goals for myself. I just accept that unless I decide to focus on one area I'll never be quite as strong as you guys who out and out powerlift, and never be in quite as good of shape as you cardio whores. But don't get arrogant, cause I'll always be nipping at your heels. lol Currently I'm in decent shape and strength is so-so, for me.

TRAINING:
Cardio(Treadmill)
20min @ 7MPH w/2% incline

Boxing(3min rounds)
3 rounds shadow boxing
3 rounds heavy bag
3 rounds speed bag

Blah, Blah, Blah...No energy. Was expected though. Slept and puked all day thursday, sat and stared at the walls all day friday, and finally started to eat again on saturday. I'm probably still a tad dehydrated.

Kiff
12-27-2010, 09:17 AM
Welcome back, never seen your journal before, nice to see someone with multi-discipline goals mate :)

cphafner
12-27-2010, 10:07 AM
welcome back man!

Bruteman
12-28-2010, 06:01 PM
SPEED BENCH:
Bench
185*3*8
255*2
270*2

5 Board Press
255*6
255*6

Pullups
BW*6
BW*6

BB Row
185*6
185*6

Shoulder Press
120*6
120*6

BB Curl
85*6
85*6

Dips
80*6
80*6

Blah, Blah, Blah...Good session. For the most part stuff felt light.

Bruteman
12-28-2010, 06:11 PM
Kiff-"multi-discipline goals" sounds much better than how I refer to it. Usually refer to myself as the king of mediocrity. lol Welcome to the journal chief.

cphafner-Thanks man. I'd like to post here more often, but you know how it is. That whole "life" thing seems to push it down on the priority list. As I've said before, posting here gives me a sense of accountability for my workouts. I always make better progress knowing you all are watching.

Coke
12-28-2010, 07:09 PM
Good to see you dude, wish you and your family the best in 2011.

Kiff
12-29-2010, 02:01 AM
Nice work, what routine are you following?

Behemoth
12-29-2010, 07:42 AM
Do you fight at yankee lake?

Bruteman
12-29-2010, 06:51 PM
CoCoa-Thank you kind sir.

Kiff-It's mostly just an upper/lower split, but it does have some westside integrated in it. I use the ME/DE days, but I arrange my "accessory" work more like a bodybuilder would.

Behemoth-We do send our fighters there to fight, but I haven't.......yet. ;)

Behemoth
12-29-2010, 07:07 PM
I know you're a boxer, but are you familiar with the MMA fight club "all or nothing" out of alexanders athletic club in chippewa pa?

Bruteman
12-30-2010, 02:51 PM
I know you're a boxer, but are you familiar with the MMA fight club "all or nothing" out of alexanders athletic club in chippewa pa?

It doesn't sound familiar. Only somewhat familiar with the MMA clubs in Boardman and Canton Ohio. Don't even know thier team names though.

Bruteman
12-30-2010, 06:29 PM
HEAVY SQUAT/DEAD:
Bottom Up Squat
45*8
135*3
225*3
245*3
255*3
285*1
295*1
305*1

1 Leg Ext
80*12
80*12

GHR(assisted)
BW*6
BW*3+3negatives

Angled Calf
95*12
95*12

Supination Pronation
10*12
10*12

Hyper Ext
35*12
35*10

Blah, Blah, Blah...Other than the fact my legs are weak and flexible as steel poles, it wasn't a bad session.

Coke
12-30-2010, 06:51 PM
Best to stay on track, or else, lol - j/k, you can take on two baddass dudes at once if need be.

Bruteman
01-04-2011, 06:09 PM
SPEED SQUAT/DEAD:
Dead Lift
230*1*6

BB Hack Squat
275*6
295*6

Good Mornings
95*6
95*6

Stand Calves
305*6
305*6

Static Holds
315*30sec
315*24sec

Blah, Blah, Blah...People hogging the cage to do stupid crap, so couldn't do box squats, or lunges.

Bruteman
01-04-2011, 06:13 PM
... you can take on two baddass dudes at once if need be.

Was about ready to today. Dumbass people curling and benching on a bosu ball in the cage.

Bruteman
01-07-2011, 06:31 PM
Three days of nothing. Wednesday the boy was asleep, so had to stay and watch him. Thursday there was a meeting I had to go to with my daughter. Friday I worked 12hrs. Very frustrating I tell ya'. Guess I should be well rested for leg day on Saturday.

Kiff
01-09-2011, 11:04 AM
Three days of nothing. Wednesday the boy was asleep, so had to stay and watch him. Thursday there was a meeting I had to go to with my daughter. Friday I worked 12hrs. Very frustrating I tell ya'. Guess I should be well rested for leg day on Saturday.

Nothing better than being able to sit and stew before nailing a legs day mate, kill it!

Bruteman
01-12-2011, 02:44 PM
HEAVY BENCH:
Bottom Up Bench
45*5
135*5
225*3
235*3
245*3
255*3
275*1
285*1
295*1
305*1

Flies
60*12
60*8

DB Pullover
80*12
80*11

DB Row
90*10
90*10

Cable Side/Rear Lat
#2*12/#1.5*12
#2*9/#1.5*12

DB Inc Curl
30*12
30*9

1 Arm Pressdown
#4.5*12
#4.5*10

Blah, Blah, Blah...A workout. Closer to a bad one than a good one.

Bruteman
01-12-2011, 02:46 PM
Nothing better than being able to sit and stew before nailing a legs day mate, kill it!

BAH! Missed a few more days, but I did finally get in to lift. Woohoo for me.

Coke
01-12-2011, 06:33 PM
Looking solid, always moving good numbers Brian...no doubt you will find a way to raise up again with the tight schedule.

Bruteman
01-14-2011, 05:29 PM
SPEED SQUAT/DEAD:
Box Squat
170*2*10

Power Clean
155*1*6

BB Hack Squat
315*6
335*6

RDL
275*6
275*5

Cybex Angled Calves
255*6
255*6

Wrist Roller
10*2
10*2

Blah, Blah, Blah...An OK session. Almost good.

Bruteman
01-14-2011, 05:30 PM
TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
2 rounds speed bag
2 rounds slip ball

(2min rounds)
4 rounds heavy bag

Blah, Blah, Blah...Horrible.

Bruteman
01-14-2011, 05:35 PM
Looking solid, always moving good numbers Brian...no doubt you will find a way to raise up again with the tight schedule.

Thanks Coke. I get on a roll every once in a while. Life likes to pop my tires though. But I do always manage to get some new ones eventually.

Bruteman
01-15-2011, 06:05 PM
SPEED BENCH:
Bench
185*3*8
255*2
270*2

5 Board Press
260*6
260*6

Pullups
5*6
5*6

BB Row
190*6
190*6

Shoulder Press
125*6
125*6

BB Curl
90*6
90*6

Dips
90*6
90*6

Blah, Blah, Blah...Good effort.

Coke
01-15-2011, 07:23 PM
Keep on with it bro, steadily on the move these days.

Kiff
01-16-2011, 10:16 AM
Very nice mate. How are you finding the speed work?

Bruteman
01-18-2011, 07:52 PM
HEAVY SQUAT/DEAD:
Dead Lift
45*8
135*3
225*3
315*3
345*3
355*3
375*1
385*1
395*1
405*0

1 Leg Ext
85*12
85*12

GHR(assisted)
BW*6
BW*3+3negatives

Angled Calf
100*12
100*12

Supination Pronation
12.5*12
12.5*7

Hyper Ext
35*12
35*12

Blah, Blah, Blah...Just a session.

Bruteman
01-18-2011, 08:28 PM
CoCoa-Thanks bud. Things are moving up slowly. Too slowly for me.

Kiff-It serves its purpose. Am I faster, or more explosive cause of it? I don't know. I've always been fairly quick and explosive, so it's hard to judge. I use to lift bodybuilder style, and now I feel better when boxing. So if nothing else it is more applicable to what I'm doing.

Coke
01-18-2011, 09:17 PM
Squat numbers are looking very good, make no mistake.

Bruteman
01-20-2011, 03:34 PM
TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
2 rounds slip ball
2 rounds double end bag
3 rounds heavy bag

Blah, Blah, Blah...Not too bad.

Bruteman
01-20-2011, 03:39 PM
Squat numbers are looking very good, make no mistake.

Maybe you're right. I think sometimes I get so use to seeing the numbers people here put up that I forget how I compare to most of the population. Guess I should take my own words to heart. People always ask how much I can lift and I say, "more than most, less than the rest, but never enough."

Bruteman
01-20-2011, 07:37 PM
HEAVY BENCH:
2 Board Press
45*10
135*5
225*3
275*3
285*3
295*3
315*1
325*1
335*1

DB Inc Press
60*12
60*12

Shrugs
235*12
235*12

Pullups
BW*9
BW*5

Rear Lat/Side Lat
22.5*12/12.5*12
22.5*10/12.5*12

Con Curl
22.5*12
22.5*12

Sit 1 Arm DB Ext
30*12
30*12

Blah, Blah, Blah...Board presses felt heavy. Didn't have a spotter, so had to unrack/rack the weight myself. That didn't help any. Rest of the session was pretty unmotivated.

Coke
01-20-2011, 08:27 PM
Looking very impressive, especially going solo that way bro.

Kiff
01-21-2011, 10:29 AM
Huge bench mate nice work.

Bruteman
01-21-2011, 05:19 PM
TRAINING:
Boxing(3min rounds)
2 rounds jump rope
3 rounds shadow boxing
2 rounds slip ball
3 rounds heavy bag
1 round mitts

Blah, Blah, Blah...My form is sloppy and I'm out of shape. Other than that I'm good. lol

Bruteman
01-21-2011, 05:30 PM
CoCoa-Thanks yo'! Really the unracking is the worst part. It's harsh on your shoulders and it takes a lot out of you. With a spotter I can usually get 10 more pounds with a lot less effort. I had to grind out the 335 big time.

Kiff-*in my best Elvis voice*Why thank you. Thank you very much.

Bruteman
01-23-2011, 05:15 PM
SPEED SQUAT/DEAD:
Box Squat
185*2*8
255*2
270*2

Dead Lift
230*1*6

Lunge
180*6
180*6

Good Mornings
100*6
100*6

Stand Calves
315*6
315*6

Static Holds
315*30sec
315*23sec

Blah, Blah, Blah...Weight 198.6...Went well. Didn't have to work today, so that made a huge difference.

Coke
01-25-2011, 10:53 AM
Glad to see you stay in a solid bodyweight range...fine workout effort and boxing training.

Bruteman
01-25-2011, 06:20 PM
SPEED BENCH:
Bench
185*3*8

CG Bench
210*6
210*6

V-Bar Pullups
10*6
10*6

T-Bar Row
135*6
135*6

DB Shoulder Press
60*6
60*6

EZ Preacher Curl
85*6
85*6

Skull Crush
100*6
100*6

Blah, Blah, Blah...Killed it.

Bruteman
01-25-2011, 06:26 PM
Glad to see you stay in a solid bodyweight range...fine workout effort and boxing training.

This seems to be my happy place bodyweight wise. My body composition might change a little, but I hover around the upper 190's for the most part. In order to gain, or lose, weight would take some drastic diet changes. At the moment, that isn't a priority.

Bruteman
01-26-2011, 05:31 PM
TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
2 rounds slip ball
2 rounds double end bag
3 rounds heavy bag
2 rounds speed bag

Blah, Blah, Blah...Arms and shoulders were tight.

Coke
01-27-2011, 12:07 AM
I'm hearing you bro, sometimes the body will try to maintain a certain equilibrium or balance at all cost.

Bruteman
01-27-2011, 07:31 PM
HEAVY SQUAT/DEAD:
Elevated Deads
45*6
135*3
225*3
270*3
280*3
290*3
315*1
325*1
335*1
345*1
365*1

Cybex Leg Press
320*12
320*12

1 Leg Curl
55*12
55*12

Stand Calf
20*12
20*12

Plate Pinch
25's*36sec
25's*24sec

Pullthroughs
#12*12
#12*12

Blah, Blah, Blah...Did better than I was expecting.

Bruteman
01-27-2011, 07:32 PM
I'm hearing you bro, sometimes the body will try to maintain a certain equilibrium or balance at all cost.

Yup yup.

Coke
01-27-2011, 08:04 PM
Wow dude, props on the deads alone.

Bruteman
01-28-2011, 05:41 PM
TRAINING:
Boxing(3min rounds w/punchouts)
2 rounds jump rope
2 rounds shadow boxing
2 rounds slip ball
2 rounds double end bag
3 rounds heavy bag
2 rounds speed bag

Blah, Blah, Blah...Also did five 2min rounds of "sparring". Not really sparring, but was helping some new guys figure out the jab...Can't seem to find my groove this go around. I was off for a bit and am kind of starting over, but I just can't get a flow going. I'm really winded and tired, and my arms and shoulders are tight as hell. I know some of the problem is I can only get 2 days a week in right now, so progress is going to be real slow, but this is even more than that. I'll keep chuggin' along. Maybe tweak a couple things. See if I can fix it before getting all stressed about it. There's enough stress in life. Don't need to turn my stress reliever into another stress factor.

Bruteman
01-28-2011, 05:46 PM
Wow dude, props on the deads alone.

Thanks my man. Haven't done elevated deads in a long time, so wasn't sure what I'd be able to get. I had the strength to do more, but my back was getting tired. So although it's still weak, I was pleasantly suprised with how I did.

Bruteman
01-29-2011, 05:14 PM
HEAVY BENCH:
2 Board Press
45*10
135*5
225*3
270*3
280*3
290*3
310*1
320*1
330*1
340*1

Flies
60*12
60*10

DB Pullover
80*12
80*12

DB Row
90*12
90*10

Cable Side/Rear Lat
#2*12/#2*12
#2*12/#2*8

DB Inc Curl
30*12
30*12

1 Arm Pressdown
#4.5*12
#4.5*12

Blah, Blah, Blah...Weight 199.4...Hell of a workout.

Coke
01-29-2011, 06:41 PM
..Hell of a workout.

That's no bull**** son...props there and with the sparring as well, although you felt a little subpar with it.

Kiff
01-30-2011, 07:01 AM
Wow that is a HEAVY bench :)

Bruteman
02-01-2011, 06:38 PM
SPEED SQUAT/DEAD:
Power Clean
160*1*6

Box Squat
155*2*10

BB Hack Squat
335*6
335*6

RDL
275*6
275*6

Angled Calves
260*6
260*6

Wrist Roller
12.5*2
12.5*2

Blah, Blah, Blah...Almost feel strong again. Well, at least less weak.

Bruteman
02-01-2011, 06:44 PM
CoCoa-Thanks. Lifting is moving right along, boxing not so much. I'll be fixing that soon.

Kiff-THANKS! hehe, it sure felt heavy in my hands.

Bruteman
02-02-2011, 06:06 PM
CONDITIONING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
2 rounds speed bag
2 rounds slip ball

GPP
Rounds 1 & 3:
Burpees * 30sec
Jumping Jacks * 30sec
Split Jumps * 30sec
Burpees * 30sec
Jumping Jacks * 30sec
BW Squats * 30sec

Rounds 2 & 4:
Burpees * 30sec
Jumping Jacks * 30sec
Split Jumps * 30sec
Burpees * 30sec
Jumping Jacks * 30sec
Pushups * 30sec

-1 min rests between rounds.

Blah, Blah, Blah...The gpp wasn't planned. Coach wanted me to put the guys through the paces since I was there. The lungs were on fire by the end, but I did do half decent.

Bruteman
02-03-2011, 05:54 PM
SPEED BENCH:
Bench
185*3*8
255*2
270*2

5 Board Press
265*6
265*6

Pullups
10*6
10*6

BB Row
195*6
195*6

Shoulder Press
130*6
130*6

BB Curl
95*6
95*6

Dips
95*6
95*6

Blah, Blah, Blah...It's amazing how light weights feel when work pushes your buttons just right. Where is the smiley of one smiley punching his boss in the eye?

Bruteman
02-04-2011, 05:44 PM
TRAINING:
Boxing(3min rounds w/30sec rests)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds double end bag
2 rounds slip ball
2 rounds speed bag

Blah, Blah, Blah...Better, but still getting tight in the arms and shoulders.

Bruteman
02-05-2011, 05:06 PM
HEAVY SQUAT/DEAD:
Squat
45*8
135*3
225*3
245*3
255*3
265*3
285*1
295*1
305*1
315*1

1 Leg Ext
90*12
90*10

GHR(assisted)
BW*7
BW*3+2negatives

Angled Calf
105*12
105*11

Supination Pronation
12.5*10
12.5*8

Hyper Ext
40*12
40*10

Blah, Blah, Blah...Weight 197.6...Not great, not bad, just eh.

Coke
02-05-2011, 06:34 PM
Way to be stepping up the pace Brian, looks good.

Bruteman
02-07-2011, 06:27 PM
TRAINING:
Cardio
Run, 20min.

Boxing(3min rounds)
3 rounds shadow boxing
3 rounds speed bag
3 rounds heavy bag

Blah, Blah, Blah...Didn't feel too bad.

Bruteman
02-07-2011, 06:30 PM
Way to be stepping up the pace Brian, looks good.

Thanks. Almost back up to old strength levels. The posterior chain seems to be lagging behind the rest of the body, but it also seems to atrophy the most when not worked consistently.

Bruteman
02-08-2011, 06:32 PM
HEAVY BENCH:
Bench
45*10
135*5
225*3
250*3
260*3
270*3
290*1
300*1
310*1
320*1
330*0

DB Inc Press
65*12
65*12

Shrugs
240*12
240*12

Pullups
BW*10
BW*6

Rear Lat/Side Lat
22.5*12/15*12
22.5*12/15*6

Con Curl
25*12
25*11

Sit 1 Arm DB Ext
32.5*12
32.5*12

Blah, Blah, Blah...WOW! It's amazing. If you don't work 13hrs on Monday you actually feel good on Tuesday. 330 was sooooooo close. All I needed was those last 2 inches. Dude let me try too. Most people grab the bar as soon as you stall. He let me grind at it for a while. Just don't have that lockout power back yet.

Coke
02-09-2011, 10:19 AM
The heavy bench is very nice guy, props.

Kiff
02-09-2011, 11:27 AM
The lockout will return :) Nice work.

Bruteman
02-09-2011, 06:12 PM
TRAINING:
Boxing(2min rounds)
4 rounds jump rope
4 rounds shadow boxing
3 rounds speed bag
5 rounds sparring w/Al
3 rounds heavy bag
2 rounds double end bag

Blah, Blah, Blah...Felt much better today. Sparring was light. Was trying to get Al to work on his inside game...My brain is fried apparently. I can't for the life of me remember how many rounds I did of anything. I know it's not that important, but it's driving me nuts as I try and type this up.


CoCoa:
Thanks. Was feeling good. Felt strong and solid on all my attempts.

Kiff:
I know, but like everyone else, I WANT IT NOW! lol

Bruteman
02-10-2011, 06:24 PM
SPEED SQUAT/DEAD:
Box Squat
170*2*8
255*2
270*2

Dead Lift
230*1*6

Lunge
190*6
190*6

Good Mornings
110*6
110*6

Stand Calves
325*6
325*6

Static Holds
315*30sec
315*30sec

Blah, Blah, Blah...Kickin' names and takin' @ss! er, wait. what? Seriously though, feelin' good lately. Have been making an effort to get my stretching in, and really forcing the stretches. Flexibility, and overall well being, is much improved.

Bruteman
02-11-2011, 05:58 PM
CONDITIONING:
Boxing(2min rounds w/punchouts)
3 rounds jump rope
3 rounds shadow boxing
3 rounds slip ball
2 rounds double end bag
3 rounds heavy bag
1 round speed bag

GPP
1 round burpees(27)<---pathetic

Blah, Blah, Blah...Starting to feel like teh Bruteman again, but my conditioning is just plain sad(for me). I'll have to search through my old journal, but I'm pretty sure 27 is a record low. lol

Coke
02-11-2011, 07:36 PM
I'll have to search through my old journal, but I'm pretty sure 27 is a record low.

It doesn't really matter, because you are moving forward and preparing to set new conditioning highs.

Glad to see you in a fine groove with the lifting man.

Bruteman
02-12-2011, 02:18 PM
SPEED BENCH:
Bench
185*3*8

CG Bench
225*6
225*6

V-Bar Pullups
20*6
20*5

T-Bar Row
140*6
140*6

DB Shoulder Press
65*6
65*6

EZ Preacher Curl
95*6
95*6

Skull Crush
110*6
110*6

Blah, Blah, Blah...Weight 200.4...Feelin' good yo'! I want to do lockouts instead of close grips, but haven't been able to. There's always someone in the cage. My backup lift is turning into my main lift. hehe



CoCoa:
I know. And you're right. I do always end up a little higher after each "restart" I have. This makes 6 weeks of consistent lifting now and I can tell. I feel like myself again. For the record I looked and I only managed to get 26 burpees in a 2min round before, so it wasn't a record low like I thought. ;)

Bruteman
02-15-2011, 07:23 PM
HEAVY SQUAT/DEAD:
Squat
45*10
135*5
225*3
255*3
265*3
275*3
295*1
305*1
315*1
325*1

Leg Press
360*12
360*12

1 Leg Curl
60*12
60*12

Stand Calf
22.5*12
22.5*10

Plate Pinch
25's*24sec
25's*31sec

Pull Throughs
#13*12
#13*12

Blah, Blah, Blah...Still feeling good. Still can't squat. Still fed up with it.

Coke
02-16-2011, 08:47 AM
Those are actually good squats bro, 3pps+ is not the norm.

Bruteman
02-16-2011, 05:53 PM
TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds speed bag
3 rounds heavy bag
3 rounds double end bag

Blah, Blah, Blah...Feeling worn down today.


CoCoa:
Bah! You and your d@mn silver lining. lol I gues my squats and deads match up about right. I just have a somewhat freakishly strong bench compared to them.

Bruteman
02-17-2011, 07:19 PM
HEAVY BENCH:
Bench
45*10
135*5
225*3
255*3
265*3
275*3
295*1
305*1
315*1
325*1

Flies
60*12
60*12

DB Pullover
90*10
90*10

DB Row
90*12
90*9

Cable Side/Rear Lat
#2.5*12/#2*12
#2.5*9/#2*12

DB Inc Curl
35*12
35*8

1 Arm Pressdown
#5*12
#5*10

Blah, Blah, Blah...Real good session. Felt strong and stable on all bench attempts...It was actually warm out today and the gym apparently didn't turn down the heat. I was sweating my nuts off.

Coke
02-17-2011, 08:45 PM
You and your d@mn silver lining. lol

That ain't no joke, my own father told me that when I was just a kid, lol.

Huge day on the bench, whole effort is tight.

Bruteman
02-18-2011, 06:15 PM
CONDITIONING:
Boxing(2min rounds w/punchouts)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
3 rounds slip ball
2 rounds double end bag
3 rounds sparring w/Al

GPP
none.

Blah, Blah, Blah...Got to the club late, so no gpp. No punchouts during the sparring of course. Sparring went well. I'm a little rusty. Reflexes were a little slow, punches not as crisp, judging distance was off, the usual stuff...I noticed my game has improved over the years today for some reason. Just one of those moments where the universe stopped, I stepped back from myself, and took stock of everything. Like just now I said I was rusty. Even so, I was landing and picking my punches, my defense was decent, and I was staying loose. If I could transport this "rusty" version of me back to 2005 and fight the version of me getting ready for that first fight, it would be no contest. I was in fantastic shape for my first fight, but I would brutally beat 2005 me down. Goodness. That was 6 freaking years ago. I'm getting old. But better with time. Does that mean I'm like wine? or do whine? or something like that. I'm rambling now. Guess I should go. Bye!

Bruteman
02-18-2011, 06:17 PM
That ain't no joke, my own father told me that when I was just a kid, lol...

That's a good thing. Don't ever lose it kid. :)

cphafner
02-19-2011, 12:00 PM
Starting to feel like teh Bruteman again

That is what I like to hear.

Bruteman
02-23-2011, 06:30 PM
TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
1 round mitts
2 rounds speed bag
2 rounds slip ball
1 rounds double end bag

Blah, Blah, Blah...Things are starting to flow better...Deload week this week, so no lifting. Well, I may do my little "fake meet" thing on Saturday. Not sure though.



cphafner:
Dude. That is how I like to feel.

Bruteman
03-01-2011, 07:50 PM
SPEED BENCH:
Bench
195*3*6
260*2
280*2

5 Board Press
265*6
265*6

Pullups
10*6
10*6

BB Row
195*6
195*6

Shoulder Press
130*6
130*6

BB Curl
95*6
95*6

Dips
95*6
95*6

Blah, Blah, Blah...Killed it. Good first workout after a deload...My deload turned into a no load practically. The only thing I did last week was box on wednesday. Not what I planned, but oh well.

Coke
03-02-2011, 10:09 AM
Good stuff there, staying on the mark dude.

Bruteman
03-02-2011, 06:19 PM
TRAINING:
Boxing(3min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
2 rounds speed bag

(2min rounds)
2 rounds defensive sparring
2 rounds double end bag

Blah, Blah, Blah...Was feeling tired and worn out when I walked into the club. I started moving around a little and ended up having a pretty good session. Calling it "defensive sparring" cause all I did was block, move and let her beat on me. It was a young ladies first time sparring and that's what I was told to do...On a sad personal note, my dad has been diagnosed with luekemia. Don't know what kind, or how far along it is yet. He's got some tests this week and next that'll figure that out. Just hoping for the best right now.


CoCoa:
Yup. Didn't even miss a beat. In fact I just feel refreshed and ready to make some more progress.

Coke
03-03-2011, 01:01 AM
Hope your Dad's medical condition is a manageable one, sorry to hear the news man.

Bruteman
03-03-2011, 07:35 PM
HEAVY SQUAT/DEAD:
Rack Pulls
45*10
135*5
225*3
315*3
380*3
390*3
410*1
420*1
430*1
440*1

1 Leg Ext
85*12
85*12

GHR(assisted)
BW*6
BW*3+3negatives

Angled Calf
100*12
100*12

Supination Pronation
10*12
10*12

Hyper Ext
35*12
35*12

Blah, Blah, Blah...Solid session. Still weak. Starting to get back that ability to grind it out and keep pulling at the bar until it finally starts moving on deads.


CoCoa:
Me too. I just worry cause of his age. They aren't common, but older individuals are the ones who can get some of the more aggressive types of luekemia. On the plus side, there is a decent success rate of "curing" most forms of it.

Bruteman
03-04-2011, 05:17 PM
CONDITIONING:
Boxing(3min rounds w/punchouts)
2 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
1 round slip ball
1 round speed bag
1 round jump rope

GPP
30sec * burpees
30sec * jumping jacks
30sec * high knee db press(5lb db's)
30sec * shadow box
-repeat circuit 5 times. No rest between circuits.

Blah, Blah, Blah...Felt motivated today.

Coke
03-04-2011, 05:50 PM
Awesome seeing you back in stride again bro.

Bruteman
03-05-2011, 02:38 PM
HEAVY BENCH:
3 Board Press
45*10
135*5
225*3
285*3
295*3
305*3
325*1
335*1
355*1
365*0

DB Inc Press
65*12
65*12

Shrugs
240*12
240*12

Pullups
BW*10
BW*5

Rear Lat/Side Lat
22.5*12/12.5*12
22.5*12/12.5*12

Con Curl
22.5*12
22.5*12

Sit 1 Arm DB Ext
32.5*12
32.5*12

Blah, Blah, Blah...Weight 198.2...Felt like a champ today. 325 & 335 flew up. So got greedy and skipped 345. Should've stuck to the plan, cause I couldn't quite lockout 365. Gave it a hell of a try though.


CoCoa:
It feels good too bro'. It feels good too. And I won't deny that recent events haven't got me in "appreciation" mode. How can I even think about calling it a day, or even just backing off a little during a session, when I know dad would love to be able to do this stuff again. He can hardly walk up steps now. Just 4 weeks ago he was still doing his running and working. And don't be suprised if I have a few fights in the near future. If there's something you want to do, do it now. Tomorrow is not a given.

Coke
03-05-2011, 08:18 PM
If there's something you want to do, do it now. Tomorrow is not a given.

I'm hearing you bro, make each day count and take nothing for granted.

Kiff
03-06-2011, 09:46 AM
Unlucky on that lock out, next time mate, next time.

Bruteman
03-15-2011, 06:44 PM
TRAINING:
Cardio
Run, 20min.

Boxing(3min rounds)
3 rounds shadow boxing
3 rounds heavy bag
3 rounds slip rope

Blah, Blah, Blah...Felt good to run outside...The rest of this week was taken off cause I was sick.

Bruteman
03-15-2011, 06:52 PM
TRAINING:
Cardio
Jog, 20min.

Boxing(3min rounds)
2 rounds jump rope
3 rounds shadow boxing
3 rounds slip rope
3 rounds heavy bag

Blah, Blah, Blah...Had a good daddy moment. Went jogging with my little girl for the first time. Said I was going for my run and she asked if she could come along. So my cardio was really slow, and had lots of walking interspersed, but it was well worth it. :)

Bruteman
03-15-2011, 06:58 PM
SPEED SQUAT/DEAD:
Box Squat
160*2*8
260*2
280*2

Dead Lift
235*1*6

Lunge
190*6
190*6

Good Mornings
110*6
110*6

Stand Calves
325*6
325*6

Static Holds
315*30sec
315*30sec

Blah, Blah, Blah...Decent session considering I was sick all week. Still can't talk, but I feel ok.

Bruteman
03-15-2011, 06:59 PM
I'm hearing you bro, make each day count and take nothing for granted.

Amen brother.

Bruteman
03-15-2011, 07:04 PM
Unlucky on that lock out, next time mate, next time.

You know it. It's just a matter of patience and time. Need to get my lockout strength back up to par is all.

Coke
03-16-2011, 07:58 AM
Had a good daddy moment. Went jogging with my little girl for the first time. Said I was going for my run and she asked if she could come along. So my cardio was really slow, and had lots of walking interspersed, but it was well worth it.

Awesome, doesn't get any better than that...you'll be on cloud nine again the day Luke asks to join in.

Bruteman
03-17-2011, 08:01 PM
SPEED BENCH:
Bench
195*3*8

Lockouts(hole #8)
265*6
265*6

V-Bar Pullups
15*6
15*6

T-Bar Row
140*6
140*6

DB Shoulder Press
65*6
65*6

EZ Preacher Curl
95*6
95*6

Skull Crush
110*6
110*6

Blah, Blah, Blah...It was one of those days at work. This session was a good stress reliever.


CoCoa:
It'll be a good day when he joins in on something I do, but there's no hurry. I want to enjoy the innocense of childhood he displays for as long as I can.

Bruteman
03-18-2011, 05:56 PM
CONDITIONING:
Boxing(3min rounds w/punchouts)
2 rounds jump rope
3 rounds shadow boxing
3 rounds heavy bag
1 round speed bag
1 round slip ball

(2min rounds)
6 rounds sparring

GPP
none

Blah, Blah, Blah...Was worn out. Sat around for about a half hour between doing the slip ball and sparring. Sparred 3 different guys for 2 rounds each. They were all beginners, so it wasn't very taxing. That's good though, cause I was pretty much pooped already.

Kiff
03-19-2011, 05:14 AM
Nice work mate, way to go taking your aggression out at the gym!

Bruteman
03-19-2011, 12:43 PM
HEAVY SQUAT/DEAD:
Rack Pulls
45*10
135*5
225*3
315*3
360*3
375*3
405*1
420*1
435*1
450*0

1 Leg Curl
60*12
60*11

Leg Press
360*12
360*12

Stand Calf
20*12
20*12

Plate Pinch
25's*43sec
25's*34sec

Pull Throughs[b]
#13*12
#13*12

[b]Blah, Blah, Blah...Weight 198.4...Worn down from a rough week.


Kiff:
Got to get the stress out somehow. Can't even imagine what I might do if I didn't have lifting and boxing. Knowing how my mind is put together and how I deal with things, I would definitly be someone who would go postal, or become a serial killer. And while that might be fun, that's no way to be. lol

Coke
03-19-2011, 06:43 PM
Nothing like getting lost into something you are really into for an hour or so, and forget everything. That's what makes movies so great, lol. Whole effort is solid guy.

Bruteman
03-22-2011, 06:25 PM
TRAINING:
Cardio
Run, 20min.

Boxing(3min rounds)
3 rounds shadow boxing
3 rounds slip rope
3 rounds heavy bag

Blah, Blah, Blah...Legs were tired.

Bruteman
03-22-2011, 06:34 PM
HEAVY BENCH:
3 Board Press
45*10
135*5
225*3
290*3
300*3
310*3
330*1
340*1
350*1
360*0

Flies
65*12
65*7

DB Pullover
90*12
90*8

DB Row
90*12
90*10

Cable Side/Rear Lat
#2.5*12/#2.5*12
#2.5*7/#2.5*5

DB Inc Curl
35*12
35*7

1 Arm Pressdown
#5*12
#5*9

Blah, Blah, Blah...Everything felt heavy as hell.


CoCoa:
Movies are good, except I can't keep my eyes open for a whole movie anymore. lol Turning into my dad and "resting my eyes" a lot if I sit down for more than 5 minutes.

Coke
03-23-2011, 08:23 AM
Good job man, that is some heavy work.

Bruteman
03-23-2011, 07:45 PM
TRAINING:
Boxing(2min rounds)
3 rounds jump rope
3 rounds shadow boxing
3 rounds speed bag
3 rounds heavy bag
3 rounds double end bag
3 rounds slip ball
2 rounds sparring

Blah, Blah, Blah...Still feeling run down. Sparring was real light again...I don't usually mention this kind of stuff, but we got a new girl at the club, and wow. She is an absolutely beautiful young lady. Alas, I'm at least twice her age, and married. Stupid laws and stuff. lol


CoCoa:
Thanks Coke. Them's just warmup weights for you though ain't they?

Bruteman
03-25-2011, 05:47 PM
CONDITIONING:
Boxing(3min rounds w/punchouts)
3 rounds jump rope
3 rounds shadow boxing
2 rounds speed bag
3 rounds heavy bag
2 rounds double end bag
1 round slip ball
1 round jump rope

GPP
none

Blah, Blah, Blah...Didn't have the gumption to perform a gpp circuit. Gonna' have to start doing conditioning on Mondays again. That's about the only day I have the mental drive to perform that crap.

Bruteman
03-25-2011, 06:20 PM
Been debating about how to lift lately. I like my current routine, but it is definitely more involved. ME and DE days, deloads, sessions take longer, and it's not very forgiving if you miss a session. On the plus side it is a lot more applicable to my athletic mindedness and has proven to be better for my lower back. My bodybuilder type routine was more simple and sessions were shorter. It was a little more forgiving if I missed a workout also. I looked through my pics. I think August of '05 and June of '08 are the best to compare how I look using each method. I don't really notice any difference. Except I knew how to pose better in '05 cause I actually practiced it then. So is it worth the extra hassles to look the same, but be a little stronger? I don't know. Or maybe I'm just run down and beat up and it's messing with my mind right now. That's all. I haven't babbled in a while, so figured I'd get some in while in a mind funk.

Coke
03-25-2011, 07:07 PM
All is well, the training, conditioning, and the eye candy too, lol. More seriously though, just continue to do whatever you can do, no matter what and without forethought. That way you stay on top of it all.

Bruteman
03-26-2011, 07:39 PM
SPEED BENCH:
Bench
195*3*6
260*2
280*2

5 Board Press
270*6
270*6

Pullups
15*6
15*5

BB Row
200*6
200*6

Shoulder Press
135*6
135*6

BB Curl
100*6
100*6

Dips
100*6
100*6

Blah, Blah, Blah...Woohoo! Actually felt good today.


CoCoa:
You're right, and I know that. In reality, it's not like I'm competing at a high level, or at all right now, so how i lift doesn't really matter. Just need to do what I feel like doing and strive to improve from workout to workout.