ECA HG MMA and all that

[Geometheus]

2/3/2010

Today is Wednesday and normally my day off but I have some things on my plate for tomorrow so just in case I wanted to make sure I had some activity today. I agree with the comments here and by some of my friends over PM I got to be better with my Cardio so I decided to make sure I got some in.

Cardio:

4 mile fast walk

100 pushups

300 crunches

[muscle_g]

Cardio is looking good man

[Geometheus]

Cardio is looking good man

Thanks man I do what I can.... I had a feeling I would miss out on Thursday so it was a good thing I got a bit of anything at all in when I did

[Geometheus]

2/5/2010

Bad headaches all day.... tried to get to the gym and started with Cardio and that is about as far as I made it... I have events training tomorrow for HG so I am going to hit the hay early and try to shake this... hope it isnt the start of the flu bug thats been going around.

Cardio:

30 min bike 5.5 miles

50 pushups

100 crunches

[Geometheus]

2/6/2010

Second events training for the Highland Games this year and things are starting to feel better. I also got an email on a lead for a possible guy to train with for Strongman in my area. Nothing is definite yet but I would love to go out one time and watch what he does and attempt some of the stuff.

HG Events Practice:
Braemar Stone (PR 27' 6") - 22' 8" / 23' / 25' 5" / 25' 8" / 25' 7" - these didnt feel as good as last week, real tight in left hip flexor

Open Stone (PR 34' 7.5") - 26' / 28' 2" / 28' 6" / 30' 6" - glide move used and felt choppy with power not flowing from legs to shoulders
28' / 28' 2" - I tried the spin move or "South African" as it is often called, need to work on this for the big numbers in the 40s that I need

Heavy Weight for Distance (PR 25' 11.5") - 23' 7" / 24' 6" / 24' 8" / 19' 3" / 25' 2" - I worked on pitching weight out to 10 oclock on first spin to have it at eye level +1 to 6 inches and focused on form not distance

Light Weight for Distance (PR 46' 10") - 39' 10" / 50' 10" / 45' 6" / 44' 6" -these felt real good and I hit a 50+ like I wanted but ended up ripping off a callus so had to spend some time with super glue and tape no 5th throw

Heavy Hammer (PR 59' 7") - handle still broken from last week and my partner didnt have time last week to fix it

Light Hammer (PR 79' 2") - 64' 6" / 83' 1" / 86' / 86' 8" / 88' 2" / 88' 8" / 87' 7" / 86' 1" / 79' 11" - my elipse was bad and I still keep slowing down on the last roation to get my hips involved with the delivery. I took some extra throws since we didnt have the heavy hammer.

Caber (PR NA) - 60, 70, 60, 70, 40, 70 - had a bad pick on the 5th one so I did a 6th for good measure, still no turns on this heavy A caber we are using.

Sheaf (PR 18' 0") - 8 tosses with one close to "eye ball" 20' -we didnt set up towers

Weight for Height (PR 11'-0") - 9 tosses with one close to "eye ball" 12' -we didnt set up towers

[Coke]

That would be great if you could hook up with dude and elevate your game, glad to see you into it this way too.

[Geometheus]

That would be great if you could hook up with dude and elevate your game, glad to see you into it this way too.

Thanks for your continued support. I will keep my journal up to date if/as things develope with this other guy for Strongman. Hope you enjoyed the HG updates as well

[Geometheus]

2/6/2010

Unplanned but much needed....

Cardio:

60 min soccer game - lots of running and all of that stuff, a good calorie burn for sure. I was out of gas though from HG practice this morning and didnt play the full game subbing out twice so I estimate about 60 of 90 I played.

[Geometheus]

2/7/2010

Rockwall climbing with some friends I am not real sure how to count it but let me just say that it is one H*#L of a workout. It did not help that my right hand looks like I am about to put boxing gloves on because it is all wrapped up from my callus coming off a few days ago.

[Geometheus]

2/8/2010

I was a bit tired still from yesterday and ended up working out in the evening instead of in the morning. I have to say one thing and I am sure many of you can relate..... dont sit on a station I need and play with your cell phone.... it took every bit of restraint I could find not to throw a DB at the guys head.

Workout:

1/2 mile warmup fast walk

SMR- skip but did a lot of stretching as I was real tight from the rockwall yesterday

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 5, 5

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 5, 5

Leg Press to BW Dips to Chin-ups than a break 6 times:
Leg Press 220*10, 280*10, 340*10, 400*10 for 3 sets

Dips 10 for 6 sets

Chin-up Work- remember "-" means I didnt like my height or form on the rep
-this week I decided to go up to 30lb DB with my feet
4 for 6 sets -on the last 2 sets it was singles but I got them done and kept them high


Lunges to Rope Curls to Rows to Skulls to Tate than a break 4 times: -no excuses I had to get the skulls and tates in
Lunges L/R 50lb DBs*15 for 4 sets - did this instead of split squats to mix it up

Machine Rope Curls 120*10 for 4 sets - focused on contraction

DB Rows 50s*10 for 4 sets - no monkey grips as I want a good farmers walk tomorrow

Skull Crushers 35s*10 for 4 sets

Tate Press 35s*10 for 4 sets


In previous weeks I went back thru and hit everything again but I was pressed for time and honestly exausted this week

1/2 mile fast walk to jog

300 crunches, no squats, no pushups

[Coke]

Way to be keeping it moving bro.

[Geometheus]

2/9/2010

Coke: Thanks buddy!

I hit the Denny's Grand Slam Event today.... not sure if anyone else got to but it was fun and free, two of my favorite things

Workout:

1/2 mile warmup fast walk

SMR- did stretching instead

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- skip

CNS- Plyo Pushups- skip-
Medicine Ball Slams- skip

25 min treadmill, 3 degrees grade, 3.7mph

Machine BP to Leg Ext to Military Press than a break 6 times:
Machine Bench Press 175*10, 245*10, 305*10, 335*10, 150 L/R *10,
drop set 265*17 to 250*6 to 210*6 to 195*10 - felt real good

Leg Ext L/R 100*10, 105*10, 110*10, 115*10, 120*10,
125*5 alternating L/R 4 times

Military Press 130*10, 140*10, 150*10, 160*10, 170*8-restart-2,
180*5-restart-3-restart-2 -had to push it but felt good to move this weight


Farmers Walk (50lbDB+45lbDB "monkey grip" in each hand equals) 190*75ft, 190*75ft,
drop weight 170*75ft, 170*150ft, drop weight again 100*300ft

DB Snatches to Curls to Lat Raises than a break 4 times: -stuck with 4 times this week and its still exhausting
DB Snatches L/R 50*10 for 4 sets

DB Hammer Curls 35s*10 for 4 sets

Front and Side Lateral Raises 20s*10 for 4 sets


1/2 mile fast walk to jog

300 crunches, 100 lunges-instead of squats, 50 pushups

[Geometheus]

2/11/2010

Randomness:
Let me start by saying I dont use At Large Nutrition and Nitrean but I have before I just got off the order cycle.

Anyway I will not name names but some other companies whey protein in the Cookies n Cream flavor is enough to make me nautious. I dont know why I think every time I try to mix it up and try something other than Strawberry, Chocolate, or Vanilla that it is going to be any good. Flavors like Fruit Punch, Grape, Banana, Cookies n Cream, and the like I think only help to have product sit and be marked down, which than tricks me into buying a 5lb jug of it....... I have done this to myself before and some how they keep sucking me back in.....

[Geometheus]

2/11/2010

Good workout despite the poor choice in protein flavor.

Workout:

1/2 mile warmup fast walk to jog

14 min treadmill, 3 degrees grade, 3.7mph

6 min bike 1 mile

SMR- 1 min upper, 1 min lower body

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15 *2
T-Circles to I-Circles 25 *2

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- 10

CNS- Plyo Pushups 2, 2, 2
Medicine Ball Slams 5, 5, 5
Inverted Explosive Rows 10, 10, 10

Boxing Drills w/DB 15s for 3 sets

Chin-ups to Seated Rows to Good Mornings to French Press than a break 4 times: -increased from 3
Chin-up Work- 5, 5, 5, changed to neutral grip 8

Seated Rows w/rope 150*15, 150*20, 150*20, 150*25

Good Mornings w/DB 50*15, 50*20 for 3 sets

French Press w/DB 50*15, 50*20 for 3 sets


Complex Set: I kept the modified Complex Set #1 from Riley Bestwick's article on "Complexes for Fat loss" and used 50lb DBs *8 for 3 sets

Romanian Deadlifts 50*8 for 3 sets
Bentover Rows 50*8 for 3 sets
Front Squat 50*8 for 3 sets -form is getting better
Push Press 50*8 for 3 sets
Pushup to Plank L/R 8 for 3 sets


Chin-up Work -I wanted to really burn it out so I stuck with neutral grip and did more in between abdominal work
5, 6, 6, 5, 5 -goal was 50 and some were not pretty but I got them all in

1/2 mile fast walk to jog

300 crunches, no squats, no pushups

[Geometheus]

2/12/2010

Had a good lunch chat with someone starting a new prop trading shop so lets hope they get it off the ground sooner rather than later.

It was the first time I didnt see it raining here in the last three days so I had to get outside....

Cardio:

78 min bike 12.8 miles

200 pushups

400 crunches

[Coke]

It was the first time I didnt see it raining here in the last three days so I had to get outside....

Good thing you aren't dealing with snow, it's been killer up north...cardio and workouts have been solid man.

[huskybear]

G!!

Looking good man!

You've inspired me into cardio... for real... so we'll see how this goes lol

I took you advice today about splitting the multi and B supps and it was a good change... noticed I didn't have to go to the bathroom as quickly after the multi and felt energized all day, especially after taking the B after lunch...

Going to start up the protein shakes this week and up my protein intake again so we'll see

Anyway, your training looks to be really hitting stride brah! Keep up the stellar work here!

[Geometheus]

Good thing you aren't dealing with snow, it's been killer up north...cardio and workouts have been solid man.

Coke: I lived up north for long enough to know what you are talking about and I feel your pain. Yeah I might bi&#h about the rain and 35 degree mornings, but I remember how tough it was to do cardio and than put back on snow jackets and pants so the sweat wouldnt freeze to your skin before you could make it from the gym to your truck.

You've inspired me into cardio... for real.

Huskybear: That quote just might have to make my signature line. Who would have though a fatty like me could inspire someone else to do cario. Well it is going to make my next comments a bit hard to swallow but I promise to only type the truth.

Randomness:
So I have always been a good eater. What I mean by that is the list of things I will not eat is short and for the most part I am always good for seconds or even thirds. Since I have been trying to trim fat I have been more careful and watched my portions more. Portions are my big problem area because it is not like I eat ice cream and candy bars all day but if I sit down for eggs and bacon, chicken and rice, or steak sandwiches I use to eat enough for 4 people. This is most likely why I had an old training partner tell me I could get up to 300lbs without much work. I went to McDonalds yesterday for the frist time in a long time and to my delight saw the 50 piece mcnugget on the menue and doing some quick math realized it was a good deal for the amount of protein (and flavor) that would equal. I am sorry to report that I dont have as much of an appetite as I once did. I barely made it half way through the box before throwing in the napkin..... a sad day. Anyway I share that because it got me thinking about the numbers in my signature line for: "Best Raw Lifts Former" are from a time when I was about 285 and could have easily taken care of the entire box of mcnuggets plus a milk shake. I am happy right now in the low 240s and I think that getting down to the 225 range would be great for my next short term goal. To add some more to that goal I would like to state that if I could be just as strong, if not stronger, than I was at 285 at 225 I would be very very pleased. Well okay step one is done and my goals have been defined. Wish me luck.


Oh yeah and happy VD

[Geometheus]

2/13/2010

Just a down and dirty quick session....

Workout:

1/2 mile warmup fast walk to jog

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- T-Roll Pushups 12, Reverse Burpees 12, LYTPU w/5lb DBs 10 each,
Inside Crescent to Outside Crescent to Roundhouse Kick- skip

CNS- Plyo Pushups-skip

Skull to Tate to Curls than a break 3 times:
Skull Crushers DB w/Palms Up 35s *10 for 3 sets

Tate Press 35s *10 for 3 sets

Seated Alt DB Curls 35s *10 for 3 sets

Delts to Calfs to One Leg Press to Pulldowns than a break 3 times:
Rear Delt Machine 100*10, 130*10, 140*10

Calf Press 200*20, 220*20, 260*20

Alternating Close One Leg Press L/R 100*10, 140*10, 160*10

Rope Tricep Pulldowns 100*10, 120*10, 140*10


1/2 mile jog

no crunches, no squats, no pushups

[Geometheus]

2/15/2010

Up early and working out at 24 hr gym with a friend...I didnt really show up with much of a plan other than I wanted to do deadlifts. I worked in with my buddy for his normal monday morning workout for the rest of the plan and was in and out of the gym in under an hour.

Workout:

Warmup- not as formulamatic as normal but did some good stretching and DM

SMR- skip

DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
T-Circles to I-Circles 25

MA- skip
CNS- Plyo Pushups-skip

Deadlifts 135*10, 225*8, 315*5, 405*1,
455*miss - it really moved well this time off the ground but couldnt get it over my knees, grrrr
I really think grip strength is an issue I need to work on. Knowing what I have to work with for free weights at the apartment complex most of the time I am not sure what to do to fix this. Any ideas welcome??? Has anyone tried the "Captain of Crush Grippers" stuff out?

Lat Pulldowns 100*10, 140*10, 160*10, 200*8, 220*6- going from doing chinups with bodyweight I focused on getting these real low and controlled

Seated Rows w/bar 120*10, 160*10, 200*10 -bar added something different to movement from rope I norm use

Superset: Barbell Curls to DB to side on incline bench for 4 sets:
BB Curls 45*10, 65*10, 85*6, 85*8-, 105*6

DB to side curls on incline bench (probably a name for this I dont know) 20*10, 25*10, 25*10, 30*10

Cool Down - light jog and stretching

[Coke]

Nice to see you at the gym and with a training partner to boot.

The stomach will shrink after a while of dieting, so good news there too with the decreased appetite.

[huskybear]

G man!

I've used the CoC's... I've got the Trainer, #1 and #2... what I was doing to assist my grip - on my way to work in the car squeezing the CoC's randomly one day, and then the next doing set of the trainer and then the #1... my grip strength used to be good as I have closed the #2 and 2.5 in the gym years ago, but now I'm back to struggling to get the #2... at any rate, I was using this and then in the gym I was going hex catches with a hex dumbbell... here's an example:



I was just using a hex dumbell instead of blobs... I've found that this along with the old broomstick rolling up a weight on a string have been great accessories to my grip progression - the only real thing that I believe works better is double overhand grips where ever possible and not using straps for anything... I think I've been successful as I'm working up to 275 dbl overhand for deads, and have no problem with my 100lb DB rows... hope this helps a bit...

Great work as usual though...

Got any ideas how I can get my bench to start moving forward? Seems as though it's in a constant state of going backwards these days..

[Geometheus]

Nice to see you at the gym and with a training partner to boot.

The stomach will shrink after a while of dieting, so good news there too with the decreased appetite.

Coke: I hit it again this morning with my buddy and will post soon as I get a few more minutes, but I have to say that 5 AM is not as nice for me in the gym as I remember it. Not sure if this is a new arrangement or a short lived free pass but I plan on taking full advantage.

I've used the CoC's... I've got the Trainer, #1 and #2... what I was doing to assist my grip - on my way to work in the car squeezing the CoC's randomly one day, and then the next doing set of the trainer and then the #1... my grip strength used to be good as I have closed the #2 and 2.5 in the gym years ago, but now I'm back to struggling to get the #2.

Got any ideas how I can get my bench to start moving forward? Seems as though it's in a constant state of going backwards these days..

Huskybear: Thank you for the info on CoC! It makes me mad when I do chin-ups or deadlifts and my grip fails before the muscles that I am trying to hit give's out . I already do my "monkey grip" work sometimes as I am sure you have read in here plus I have had good luck with the hex holds you spoke about but still I think I need something to really push my grip to the next level.. I emailed and spoke with someone at CoC telling them all about my current lifts and goals for growth and grips but they were no help. What CoC one/ones do you think I should get to start with?

Let me look over your journal a bit more today and map your bench out more before I say anything about it. I will get back to you ASAP on it and thank you for asking.

[huskybear]

G... thanks so much for taking that time to check out my journal, I'm very appreciative of that... as for the starting point with the CoC's it's hard to tell... it seems that people have varying crush strengths that doesn't necessarily correlate with a set level... while you may be having some grip issues, I know you do alot of grip work already, so to say start with a trainer may be incorrect... for myself I was happy to get the trainer as I found it helps for the high rep work and compliments the CoC #1 for my grip level, and the #2 is a good goal for me... I'm not sure this is making sense as I just woke up and am in a bit of a fog... check out this forum here http://www.dieselcrew.com/forums/... Smitty and Jedd are great resources for grip stuff... Jedd a world record holder in all sorts of things grip and their advice is bang on... I know there had been threads on point about this very topic too... thewicked on here too is a great grip guy and may have some great suggestions too so you may want to pick his brain more - he's also posted some good vid's for atlarge that I found helpful and enjoyable...

once I wake up I'll do some searching and post you some better hard links for ideas... you actually got me back thinking about grip stuff as I've gotten away from it and really enjoyed this type of training for fun - as well as it did wonders for my poor wrists lol

[Geometheus]

huskybear: thank you for your help and I look forward to your ideas and checking out those resources you mentioned.

Okay off to the park for some cardio it is sunny and I am going to take advantage of it!!!