A Father, a Fighter and a Lifter

**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

Originally Posted by 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!!

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

Originally Posted by CoCoa

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

Originally Posted by cphafner

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

Originally Posted by Bruteman

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.

....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

Originally Posted by CoCoa

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.

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