A Father, a Fighter and a Lifter

[Bruteman]

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.

[CoCoa]

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]

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]

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.

[CoCoa]

Session is looking real nice...big rack pull numbers.

[Bruteman]

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]

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]

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]

A new journal! Strength is still looking great.

[Bruteman]

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]

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.

[CoCoa]

Happy Wedding Anniversary Brian.

[cphafner]

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]

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]

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]

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.

[CoCoa]

You're in great shape, make no mistake, lol - moving big weights too.

[BCorn]

nice to see otehr people in here doing some Ross stuff

[Bruteman]

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]

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]

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]

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. ;)

[CoCoa]

Just getting into the gym and pulling off an effort is what keeps you on track.

Efforts are looking damn good.

[Bruteman]

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]

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]

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]

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.

[CoCoa]

...Real good workout. Felt strong.

Looks strong throughout!! - doing great.

[Bruteman]

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]

Looks strong throughout!! - doing great.

Thanks big man.

[Bruteman]

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]

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.

[CoCoa]

Stepping to it overall, especially like the way you handled the box squats and inclines.

[Bruteman]

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]

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]

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]

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.

[CoCoa]

Doing very well with the boxing, conditioning, and workout sessions.

[Bruteman]

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]

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]

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]

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.

[CoCoa]

Good job man, held on real strong with the 275 bench.

[Bruteman]

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]

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.

[CoCoa]

Finished off the week very well guy, fine numbers all around.

[Bruteman]

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]

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]

Just dropping in to say hi. Been a long time. Things are looking good in here!

[Bruteman]

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]

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]

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!

[CoCoa]

Solid training and conditioning man, you're in the driver's seat - make no mistake.

[Bruteman]

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]

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. ;)

[CoCoa]

You all are running tomorrow, look forward to hearing about the race.

[Bruteman]

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]

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.

[CoCoa]

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]

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]

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]

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]

Have been sick all week. All I did was work and sleep. Feeling much better now. Will start back up on Monday.

[Bruteman]

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]

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.

[CoCoa]

Glad to see you got that session in with so much going on.

[Bruteman]

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]

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]

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]

Solid looking workout there mate. ;)

[Bruteman]

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]

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]

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.

[CoCoa]

Always a nice groove going with things son, hope you all are doing fine.

[Bruteman]

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]

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.

[CoCoa]

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]

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]

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]

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]

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.

[CoCoa]

...Just a good workout.

No kidding man, looks nice.

[Bruteman]

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]

No kidding man, looks nice.

Thanks big man.

[Bruteman]

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.

[CoCoa]

Nice benching and all...like the sparring and what not too as you well know, lol.

[Bruteman]

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]

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]

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]

Beautiful family you have! Sessions are looking great.

[Bruteman]

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]

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]

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]

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]

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.

[CoCoa]

Good job overall Brian, looking strong.

[Bruteman]

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]

: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.

[CoCoa]

All lifts were super dude, squats were real deep...thanks for sharing the vids.

[Bruteman]

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]

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.

[CoCoa]

Felt d@mn good.

Looks damn good too, lol.

[Bruteman]

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]

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]

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]

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.

[CoCoa]

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]

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]

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]

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.

[CoCoa]

Really going at it, great update man.

[Bruteman]

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]

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

[CoCoa]

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]

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.

[CoCoa]

Good read man, sparring is about being able to prevent the other guy from taking you out with brutal shots.

[Bruteman]

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]

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: