Greg's journal [Archive] - Physical Advancement

GregMonfredo

01-15-2006, 09:56 AM

Thought I'd make a journal here so I can get help with stuff since I normally lift by myself. I will have video's or pictures whenever I can.

I am going to try and get some stuff like tires and whatnot soon but for now it's all gym lifts.

Little backround: I am about 5'6 and about 3 years ago I weighed 220 pounds. I started running and dropping calories a lot and got down to 160 over the course of a year. I still looked and felt like crap though becuase I didnt lift any weights. About a year and a half ago I started lifting weights.. but didn't really know what I was doing and did crappy body building splits. About 6 months ago I started training "properly" and now I am feeling much better.

I am about 172 pounds now, but I have more body fat than i'd like to have.

My maxes right now are
deadlift - 455
squat - 335
bench - 240

Here is the last week of my training.

Monday 1/09
-----------------------
Squats-
barx5, 95x5, 135x5, 185x3, 225x3, 250x3, 275x3, 295x3, 305x1, 305x1

Front squats-
195x5, 205x5, 205x3 (bar kept rolling off my shoulders)

Russian twists into side bends
45lbs 3x10 (10 twists, 10 side bends one each side = one set)

Pinch deadlift
32.5lbs hex blob x 3 singles (each hand)

Newspaper tearing
3 sheets folded over 5 times halved and quarted x 3

Tuesday 1/10
------------------------
Sledge hammmering (hitting a tire with my sledge hammer)-
3 sets: right side x 15, left side x 15, overhead x 15
Jumping rope before, inbetween, and after sets

Wednesday 1/11
------------------------
Speed bench 8x3 @ 135 (60 second rest)

Pull ups
11, 8, 6, 6 (total - 31)

Bradford presses (standing) 3x4-5
125x4, 125x4, 125x3

Face pulls
120x8, 120x8

Tate presses
40x8, 45x8, 45x8

Thursday 1/12
------------------------
25lbs plate Deadlift- 8x2 @ 275 (60 second rest)

Good morning-
185x5, 185x5, 185x5

Snatch grip high pulls (from hang)-
155x5, 155x5

Clean grip high pulls (from hang)
175x5, 175x5(added straps)

Sledge hammer levering
8lbs hammer 3 sets of doubles on each arm

Saturday 1/14
------------------------
Floor press- barx5, 95x5, 135x5, 155x3, 185x3, 200x3, 215x2 (failed 3rd), 215x1, 215x1

Incline dumbell
85x6, 85x6, 85x5

Dumbell rows
105x8, 105x8, 105x8

Incline hammer curls
40x5, 40x5, 40x5

Paul Neuhaus

01-15-2006, 10:21 AM

For a 172 pounder, 455# is a VERY impressive deadlift. You should consider entering a DL comp.

GregMonfredo

01-15-2006, 01:35 PM

Thanks. I did the 455 when I weighed around 165. That's what my avatar is of. I have a video of it. I'll post it when I get home.

I'm hoping to get 470 at the end of my next deadlift cycle (about 5 weeks)

GregMonfredo

01-15-2006, 11:14 PM

Here's a couple videos

The deadlift is 455 and the squat is I think 325

GregMonfredo

01-16-2006, 10:45 AM

Monday 1/16-
Squats-
barx5, 95x5, 135x5, 185x3, 225x3, 260x2, 285x1, 300x1, 315x1, 325x1

Front squats
135x3, 205x3, 225x3, 225x3, 225x3
-I switched back to a clean grip on these (last week did it with my arms crossed) and the bar felt much more stable. I am going to post a video next week because I want to know if I am keeping it in a good rack position.

Russian twists into side bends- 3x10
45lbs 3x10 (10 twists, 10 side bends one each side = one set)

Newspaper tearing
3 sheets folded over 5 times halved and quarted x 3
-I'm doing this because I read somewhere that it's a good way to practice tearing, and it's much cheaper than buying decks and ripping half of them at a time and whatnot.

Pinch deadlift with 32.5lbs hex weight
2 singles each arm
1 single + hold each arm (left - 4 seconds, right- 7 seconds)
Another single each arm (attached video)
-I wanted to get a video of me doing another hold with each hand, but my grip was giving a lot and was only able to deadlift it each time.
Also, after watching the video I realize that I should be wearing sneakers when I'm doing this, haha

GregMonfredo

01-18-2006, 09:48 AM

Wednesday 1/18
------------------------
Speed bench 8x3 @ 145 (60 second rest)

Pull ups -
10, 10, 8, 8 (total - 36)

Bradford presses (standing)
135x3, 135x3, 135x3

Face pulls
105x10, 105x10, 105x10

Tate presses
45's x 8, 45's x 8, 45's x 8

GregMonfredo

01-19-2006, 09:37 AM

Blah... horrible day.

Thursday 1/19
------------------------
Deadlift using the 25s instead of 45s- 8x2 @ 315lbs (60 second rest)

Good morning-
185x5

Snatch grip high pulls-
155x6, 175x5

Clean grip high pulls
195x5, 195x5

Was in a crappy mood so didn't do any levering. Maybe I'll do some later tonight.

The deadlifts were crappy. Hips were rising really fast.

I only did 1 set of good mornings because they didn't feel good and I got a bad feeling right before starting my second set. I hate hate hate doing good mornings. They feel so awkward for me. I'm done with them.

Also, we're not allowed to use the platforms they have set up anymore because some olympic lifting club is paying for the space now and the gym doesn't think we should be using them anymore. Great, back to deadlifting in the middle of 50 people talking and doing curls in the squat racks.

GregMonfredo

01-19-2006, 09:49 AM

Actually, on a plus side... I just got my 25lbs hex blob and my iron mind loading pin in the mail. Now I can start using my thick handled wrist roller and do more blockweight grip work finally. This put me in a little bit better mood.

GregMonfredo

01-19-2006, 03:43 PM

Just did some stuff with my block weights

Cleans with 25lbs hex -
5 doubles each arm

Snatches with 25lbs hex -
5 doubles each arm

Toss and catch with 25lbs hex -
Few sets of a bunch of tosses and catches. Didn't keep track, it was a lot though.

Deadlift and hold with 32.5lbs hex
3 singles each arm

I need to set up a grip routine instead of just doing random things when I feel like it. I am going to do 20 rep squats in like 4 or 5 weeks (after this cycle of squats/deads is over) and I think I'm gonna do all pinching and stuff exercises after I do the squats.

Then I'll probably do wrist work and maybe grippers like 3 or 4 days later.

GregMonfredo

01-21-2006, 12:19 PM

Saturday 1/21
------------------------
Floor press-
barx5, 95x5, 135x5, 160x3, 180x3, 195x2, 210x2, 225x2(previous PR. smoked it), 235x1(easy), 245x0 (just missed)

Incline dumbell-
90s x 4, 90s x 4, 90s x 4

Dumbell rows -
115x8 each arm, 115x8 each arm, 115x6(right) 8(left)

Incline hammer curls
40s x 6, 40s x 6, 40s x 6

Last time I cycled in floor presses, I just barely got 225 for a max. Today I was only going to do 225 for like 3 singles and then try to max 235 next week, so today was good. I probably would have gotten the 245 if I just tried that first instead of doing 235. I am probably going to try a max 250 next saturday.

On the dumbell rows, I only got 115 for 6 in my right hand because my groove was off and the dumbell started to turn and bumped into the bench)

Can't wait for squats on mondayyyyy

GregMonfredo

01-23-2006, 09:55 AM

Didn't get my olympic lifting shoes or rehband knee braces before this workout like I was hoping :(

Monday 1/23-

Squats-
barx5, 135x3, 135x3, 185x3, 225x3, 265x2, 295x1, 315x1, 335x1 (added video of 315 and 335)
-335 was what I was planning on getting and then if it wasn't that hard I was going to try 345. It felt kinda hard so I didn't try, even though the video made it look kinda easy.

Front squats
135x3, 185x3, 235x3, 245x3, 245x3 (videos of last 3 sets)

Russian twists into side bends with 45lbs plate -
10 twists, 10 side bends (left side), 10 twists, 10 side bends (right side) = 1 set (did 2 of these)
-I'm getting bored with these and don't feel like they are helping much. That's why I switched it up a little and added in another 10 twists between the side bends. I'm gonna go back to weighted sit ups

Toss and catch with 25lbs hex
2 sets of a bunch of reps with 1 drop in the second set (added video of the second set)

Pinch deadlift and hold with 32.5lbs hex weight
3 singles each arm
-When I first got this block like 3 weeks ago I could barely budge it off the floor, now I can lift it whenever I feel like it so I'm pretty happy about my progress with this even though I haven't used it much besides in the last week.

A couple questions-
Am I going low enough on the squats (to parallel)?
How is the form on the front squats?

Also, the first front squat video is bad. You can't see my whole body. The other 2 are good though.

Awesome, right when I finished typing this out my doorbell rang. My knee braces came (like an hour after I finished working out) Oh well, I'm glad they came. They are really snug though. I hope they aren't too tight.

GregMonfredo

01-24-2006, 10:03 AM

No criticisms on form?

Paul Neuhaus

01-24-2006, 02:02 PM

No criticisms on form?

I think Dave pretty much nailed it on your other post. I'd maybe widen the stance a bit, and see if that's more comfortable for you. Otherwise, you're going nice n deep.

Are you putting all the pressure on your heels, and none on your toes? That's what you should be doing, but it's hard to tell from the vids.

GregMonfredo

01-24-2006, 02:09 PM

I try to do that, but sometimes I feel like I'm not completely on my heels. Is there anyway I can fix that, or do I just have to concentrate on it? It should be easier with the olympic lifting shoes to do that, right?

Paul Neuhaus

01-24-2006, 02:19 PM

You don't need to buy Oly shoes for squatting, unless you already have them. I got a pair of Chucks a couple weeks ago, and my stance has gotten much better, along with the weight that I'm squatting.

Try this. Get in a wide stance, about 1.5x shoulder width, and turn your feet out so that each foot is at a 45 degree agle from your hips. Just before the squat, lift your toes up so that all the weight is toward your heels. As you squat, keep your toes up, and push out to the outer edges of your heels. You may find that your feet "roll out" a little bit with those "soft soled" sneakers. Just get a pair of Chucks for squatting. If anyone laughs at your shoes, they won't be laughing when you out-squat them.

GregMonfredo

01-24-2006, 02:24 PM

Ok cool, thanks I'll try that.

I already ordered olympic lifting shoes anyway, but I was more going to use them for front squats and overhead lifts and stuff.

Paul Neuhaus

01-24-2006, 02:39 PM

Ok cool, thanks I'll try that.

I already ordered olympic lifting shoes anyway, but I was more going to use them for front squats and overhead lifts and stuff.

I'd strongly recommend you wear your Oly shoes for back squats as well, if you don't plan on getting some Chucks. Put your sneakers on right now, and just do some BW squats, using the technique I gave you. If the cushion in those sneakers gives way at all on the outer edges of your heels, it'll be much worse with weight on your back.

GregMonfredo

01-25-2006, 09:23 AM

Yeah I see what you mean. Still haven't gotten the shoes. Hopefully they will come before monday.

Wednesday 1/25
------------------------
Speed bench
8x3 @ 155 (60 second rest)

Pull ups -
11, 8, 8, 6 (total - 33 :( )

Bradford presses (standing)
115x6, 115x6, 115x6
-Went lighter on these and bumped up the reps a bit because my neck didn't feel too good.

Face pulls 3x6-8
105x12, 105x12
-only did 2 sets because the thing at the end of the rope attachment was crushing my pinky and I was getting angry.

Tate presses 3x6-8
45x8, 45x8, 45x8
-These were all pretty sloppy

Another bad workout. I tweaked my neck getting up after one of the sets of bench. It's nothing bad, I just feel it when I turn my head to the right and look up. I seem to hurt my neck in dumb ways every few weeks or so and it's really annoying. It's usually from getting out of bed or just turning my head too fast or something like that. It definitely effected the rest of my workout.

I think I should start adding in neck work, but don't know exactly what to do.

I was thinking of getting some light bands and wrapping them around the pole in my basement and my head and stretching my neck to each side. Does that make sense? Is that a good idea or no?

GregMonfredo

01-26-2006, 10:45 AM

Thursday 1/26
------------------------
Deadlift with 25lbs plates instead of 45s-
8x2 @ 325lbs (75 second rest)

Good Mornings-
95x5, 135x5, 155x1, 185x3, 205x3, 205x3, 225x3

Shrugs-
315x5, 315x5, 335x5

Good workout. The deadlifts felt much better than last week. Maybe the little bit of extra rest helped a lot.

I was originally going to just do a bunch of light sets of good mornings to get a little extra work in, but I guess I find my groove on them FINALLY and they felt good, so I just kept adding weight. They felt much more comfortable and I felt like I could have gone heavier, but didn't wanna do a million sets of them.

I didn't feel like doing high pulls, so I did shrugs instead. They were all light and easy and I'm gonna stick with them for a while and work up the weight on them.

GregMonfredo

01-28-2006, 03:27 PM

Saturday 1/28
------------------------
Floor press-
barx5, 95x5, 135x3, 155x3, 185x2, 205x1, 225x1, 245x0 (came down way to fast and paused for way too long), 245x0, 245x0, 245x0

Incline dumbell-
90s x 5(last rep was tough), 90s x 5(really tough on last rep), 90s x 4

Dumbell rows -
120x6 (each arm), 120x6, 120x6, 120x6

Incline hammer curls
45x6, 45x6

Today wasn't my day.

The gym was freeeeeeeeeeeezing today, and it was warm out so I had no sweatshirt or anything to put on. That definitely played a major role in me missing 245 on floor press. My hands were really cold when I was doing them. I was pretty pissed when I messed up that first rep, I don't know why I came down so fast. I was going to try it again, but I knew I wasn't going to get it (I know, great attitude) and just stopped at 4 misses.

I almost fell off the bench on the first set of incline dumbells because I layed back so uneven.

Then as I was leaving I noticed that the vending machines had those Labrada meal replacement packs in them so I wanted to get a couple and try differnet flavors. All I had was a 10 so I asked them to break it and then only had 8 singles. I said whatever and they said they'll owe me 2 bucks. Then I put 3 bucks in the machine and get the first one, and the pack gets stuck and does'nt fall out. So I went to the desk and had the kid behind the desk shake the machine for me. Then I put 3 more in and get a differnet flavor, and that one got stuck too! Arg.

GregMonfredo

01-29-2006, 12:10 PM

I think I am going to try working out twice a day for about 6 weeks and see how it goes. I'm going to start it in 3 weeks (after I finish up what I am doing now)

The night stuff is pretty much just going to be like recovery work and will be light.

After this I am going to concentrate on deadlifts for probably 6 weeks.

Any insight (even if it's just to tell me that this is dumb) on this would be greatly appreciated.

Saturday -
Morning:
Front squats - 5-6 sets x 3 - 5 reps
step ups (to a flat barbell bench) 3 x 8-10 each leg
Bent over rows 3 sets x 6-8
Pull-throughs 3x8-10
abs

Night:
Light sandbag shouldering or loading onto a platform that isn't too high
dumbell swings (or kettlebell if I find cheap plate loadable kettlebells)

Monday -
morning:
incline for 3 weeks, then close grip for 3 weeks working to heavy tripples or doubles over the 3 weeks for each
flat dumbell bench 3 sets x 5 - 8 reps
skulls or another tri exercise for 3 sets of 8 - 10 reps
straight bar curls for 3 sets of 6 - 8 reps

night:
sledge hammering (hitting a tire) with my 8lbs hammer
levering
wrist roller
dexterity balls

wednesday -
morning:
20 rep squats
ab work

Night:
light sled dragging (foward and backward)
pinch grip
dexterity balls

thursday- (using this day to work on being explosive)
morning:
speed bench for 3 weeks with no pause, then add a pause for 3 weeks for 8 tripples
push press 3 - 4 sets, not sure how many reps I want to do yet
chin ups - 3 sets to a couple reps away from failure
clap pushups - 3 sets (maybe super set the chins and pushups)
face pulls (on a seated row machine) for 3 sets of like 10 - 12 reps

night:
light sled pulling (arm over arm)
sledge hammering with 12lbs hammer (if I buy one. if not I'll just use my 8lbs one again)
dexterity balls

GregMonfredo

01-30-2006, 10:37 AM

Monday 1/30
Box squats 8x2 @ 225 (60 second rest)

Zercher squats:
135x3, 185x5, 225x5, 225x5, 225x5

ab work

pinch grip work

GregMonfredo

02-01-2006, 02:00 PM

GregMonfredo

02-02-2006, 04:24 PM

Made a sandbag. It's 140lbs. I still have 60lbs of sand left. I think I'm going to buy another duffel bag and more sand and make a 200lbs one as well.

I put the sand in gallon sized zip lock bags (about 7lbs in each one), duct taped it, then put it inside another bag and duct taped it. Now if any of the bags break, it won't be that big of a mess. (like 8 dollars for all the zip lock bags)
http://i2.photobucket.com/albums/y44/imxdestroyed/ziplocksandbags.jpg

Then put the smaller bags into the iron mind inner sandbags that I bought ($1.50 each)
http://i2.photobucket.com/albums/y44/imxdestroyed/ironmindsandbags.jpg

Then inside my army duffel bag ($8 from ebay)
http://i2.photobucket.com/albums/y44/imxdestroyed/finishedsandbag.jpg

GregMonfredo

02-02-2006, 04:25 PM

My dog was trying to help me :) I kept having to stop what I was doing to play with her because she was getting excited over the sandbags
http://i2.photobucket.com/albums/y44/imxdestroyed/gracesand.jpg

Also, while I was making this, I got my 115 feet of rope that I'm going to use from sled pulling. I know it's pretty thin, but it was cheap so I bought it anyway. I figured I can just buy a thicker one down the line if I feel like it.
http://i2.photobucket.com/albums/y44/imxdestroyed/rope.jpg

patrick w.

02-02-2006, 04:59 PM

Do you live in New York City?

GregMonfredo

02-02-2006, 05:01 PM

No, I live on Long Island (Nassua county) How come?

patrick w.

02-02-2006, 05:25 PM

No, I live on Long Island (Nassua county) How come?

LOL, I knew it had to be because I noticed the path mark zip lock baggies in your above picture. I have never seen Path Mark anywhere except when I lived in Brooklyn.

GregMonfredo

02-02-2006, 05:34 PM

Hahaha, good eye

Paul Neuhaus

02-02-2006, 06:20 PM

If the bag breaks, just use your dog! You can do front dog carries, dog shoulders, dog loads to 48" platform, etc. I'll bring my dogs, and we can do a medley!!! :M:

GregMonfredo

02-02-2006, 06:31 PM

If you try to pick my dog up she gets all scared and squirms like crazy so it'll make it 10 times harder haha and she might even start peeing so you can use my dog and I'll use one of yours ;)

Patrick McGuffin

02-02-2006, 07:23 PM

That rope seems like it would be thick enough to me, unless you just have tiny hands.

GregMonfredo

02-02-2006, 08:07 PM

I just have small hands. I'm only about 5'6. The rope is like a centimeter bigger than an inch.

Unless the rope just isn't as small as I think it is.

Patrick McGuffin

02-03-2006, 01:15 PM

I think that is close to the size they use in competition , usualy the rope is 1.5"-2".

GregMonfredo

02-03-2006, 01:36 PM

Oh cool. I thought rope in competitions was normally bigger than that. I thought maybe 2 - 2.5" or something.

GregMonfredo

02-03-2006, 02:20 PM

I finally got my olympic lifting shoes! Perfect timing as tomorrow I am doing front squats. They are kinda big though. There is probably an inch of space in the front of the shoe. Oh well, I'm not exchanigng them. I waited this long, I don't want to wait another 3 weeks. I'm put another sole in them and just tied them tight and they feel fine.

patrick w.

02-03-2006, 02:51 PM

GregMonfredo

02-03-2006, 02:54 PM

patrick w.

02-03-2006, 02:57 PM

I'm only going to be using them on squats and overhead lifts. Do you think it would be a problem on those? I don't do any type of olympic lifting.

When I tie them tight and have the extra sole in them my feet are pretty stable and don't move around at all.

oh, if they don't bother you for that then I wouldn't worry. If you are doing the o-lifts I would want the shoes to fit pretty tight. But, you should be okay.

GregMonfredo

02-03-2006, 02:59 PM

Alright cool, thanks. I'll keep that in mind if I ever start doing any olympic lifts.

GregMonfredo

02-03-2006, 04:53 PM

Another question- should I use them when doing step ups too, or just use my normal sneakers?

GregMonfredo

02-13-2006, 09:19 AM

Back in the gym...

I might wait on doing the 20 reppers because I have a couple of thigns worked into this cycle where I am holding the weight in front of me, and I am afraid it's going to hurt my back in the same spot again, so I am probably just going to do deadlifts one day and box squats the other day instead of 20 reppers 1 day and front squats the other day.

Monday 2/13

Incline -
95x2x10, 135x2x6, 155x5, 175x1, 185x3x3

Flat dumbell -
75s x 8(almost dropped the weight on my face when I was kicking them back for the first rep), 75s x 6, 75s x 6

Dumbell tri extensions (on decline bench)
25s x 12, 25s x 12

straight bar curls
95x6, 95x6, 95x6

Not going to get to do anything tonight (was going to hit a tire with my sledgehammer and jump rope) becuase my yard is full of like 2 feet of snow. I might do wrist work later on tonight though.

GregMonfredo

02-15-2006, 04:43 PM

Wednesday 2/15

Morning:

Deadifts-
135x5, 135x5, 225x5, 315x5, 315x5, 315x5, 365x3, 365x3

situps on decline bench (weight behind head)
25x8, 25x8

This was the first time I did more than singles or doubles in months and it really wiped me out. It's weird, a couple weeks ago I did 8 doubles at 325lbs using the 25lbs weights instead of 45s (bigger range of motion) with 60 second rest between sets, and doing those 3 sets of 5 with 315 took a lot more out of me, even though I took like 3 minutes between each set

Night:

warmup - shoveling a bunch of snow

Tried dragging a sled with 90lbs (wanted it to be nice and light) on it down my walkway into my yard and into the yard. There was still too much snow on the grass though which made it too easy so I stopped after 1 trip.

Dumbell swing/plate dragging-
I did 10 swings while holding a 40lbs dumbell with both hands
then did 10 plate drags with my left leg
then 10 plate drags with my right leg.
-Did this for 3 sets

These are plate drags if some of you don't know
http://www.t-nation.com/img/photos/06-027-training/image012.jpg
http://www.t-nation.com/img/photos/06-027-training/image014.jpg

side bends
2 sets @ 40lbs x 20 each side
-I was going to do these in the morning, but I had to be there so I saved them for the night. I was also going to do leg raises in the morning, but couldn't do them at home because I have no where to do them.

Grippers-
I only have the Ironmind #1 so I did-
5 singles with each hand
3 holds with each hand (didn't time them)

SBaier

02-15-2006, 06:01 PM

Keep up the great work!

GregMonfredo

02-15-2006, 06:15 PM

Thanks :)

GregMonfredo

02-16-2006, 05:07 PM

Thrusday 2/16 - Couldn't get to the gym in the morning, so I couldn't workout twice today. I threw the sledge hammering in though because I like doing it :p

Push press
bar x 10, 95x5, 135x5, 155x5, 155x5, 155x5
-these were all easy, first time doing them in a while.

Chin ups
BWx10, BW+25x6, BW+25x5, BW+25x5
-Had to put a dumbell between my legs because the dip belt at the gym broke (might buy my own, not sure) and it was harder for me to do them this way then with the weight attached to a belt/

Face pulls
90x8, 75x8, 75x10, 75x10
-first time doing these on the seated row machine. I had been doing them on a lat pull down machine. I'm not sure if I'm just not used to it this way, or if they are harder or what. The last 2 sets were easier because i switched how I was gripping the rope and it made it feel more comfortable.

Behind the neck press (seated)
95x10, 115x8, 115x7 (had help locking last one out)
-never did these before either. I went to the gym with a friend who I hardly see now and is a bodybuilder. He was doing them and I thought I'd give them a try.

Sledge hammering-
15 right side, 15 left side for 3 sets

clap pushups
2 sets of 8 with 1 clap on each push
-These are pretty easy. Should I be doing them at the end of all of this though?

GregMonfredo

02-18-2006, 10:11 AM

Saturday 2/18

Box squats (to 12" box)
bar x 10, 95x10, 135x5, 185x5, 225x3, 245x3, 275x2, 225x2, 225x2, 225x2
-these were going great. my form felt perfect up until the 275. I had pleanty of strength left, but I was breaking at the knees and it just felt off so I stopped there. Then did the 3 sets of 225 with short rest to work on my form.

Romanian deadlifts
135x8, 225x5, 225x5, 225x5
-kept these light

snatch grip shrugs
225x10, 315x6, 315x6, 315x8

step ups to a flat bench (not sure about height)
30lbs dumbells in both hands for 2 sets of 10 on each leg
-this felt more like cardio than anything. I have no endurance anymore. Plus I feel like I'm pushing off with the non working leg. I don't know if it's just in my head or what but it was annoying me.

Later tonight I'll do some dumbell swings and plate drags and probably pinch grip work.

GregMonfredo

02-18-2006, 06:32 PM

Saturday 2/18 round 2

I decided to do some sled dragging since the snow is all melted.

Warmed up with some rope jumping (it's FREEEEEEEEZING out)

Dumbell swings with 40lbs dumbell
1 set of 30 holding it with both hands

Dumbell snatches with 40lbs dumbell
3 sets of 10 each arm

3 trips around my yard with my 140lbs sandbag on the sled foward and backwards.
-my sled is a plastic sled kids use for sledding down hills in the snow haha

Then did some grip-

3 sets of 10 (with each hand) on the squeezer (for thumb strength) with 10lbs

2" wrist roller with 20lbs attached-
3 sets of 1 rolling it in one direction, then in the other without rest

Kevin Majoros

02-18-2006, 08:51 PM

Real strong workouts man gotta love the box squats.

GregMonfredo

02-18-2006, 08:54 PM

Thanks, I was unhappy with how the box squats went, but I know they will be better next week.

GregMonfredo

02-20-2006, 09:22 AM

Monday 2/20

Incline-
bar x 10, 95x10, 135x5, 155x3, 185x2, 200x1(failed second :-\) 205x1(tied PR)
-Was planning on trying to do 200 for 2 and then do 210 or 215 for 1. I really had to fight that 205 up.

flat dumbell-
80s x 6, 80s x 5, 80s x 4 :-\

decline dumbell tri extension-
25s x 10, 30s x 8, 30s x 6

seated rows-
165x10, 165x8, 165x8

straight bar curls-
95x8, 95x8

-I suck at all pressing. I feel like I am better at pressing exercises when I'm lighter, but better at squats/deadlifts when I'm heavier.

Later tonight I'm gonna jump rope and hit my tire with the sledge hammer and do some levering.

GregMonfredo

02-22-2006, 09:34 AM

Wednesday 2/22

Warmed up with some back extensions and light good mornings

Deadlifts-
135x5, 225x5, 315x3, 365x1, 405x1, 385x2, 385x2, 385x2

decline situps (weight behind head)
35lbs x 10, 35 x 10, 35 x 10

side bends-
70x12 (each side) 80x10

Later tonight will be dumbell swings, plate dragging and maybe some burpee's if I feel like doing them.

GregMonfredo

02-23-2006, 05:13 PM

thursday 2/23

push press
barx10, 95x10, 135x5, 165x3, 165x3, 165x3, 165x3, 165x3

chin ups (dumbell between legs)
30x6, 30x6, 30x5, 30x5

face pulls (seated row machine)
90x10, 90x10, 90x8

behind the neck press (seated)
115x8, 115x8, 115x6

straight arm lat thing (on a cable machine, 1 arm at a time)
40x10, 60x5 (too heavy), 40x8

I forgot to do clap pushups :BB:

-On the push presses, I meant to do 165 for 5 and then either was going to do 2 more sets of 5 or do a couple sets of 175 for 2 or 3. Then I racked it on 3 on the first set without realizing it and got mad at myself, so I just did 5 sets of 3. They felt good. I feel 205 overhead coming soon :)

GregMonfredo

02-25-2006, 12:25 PM

saturday 2/25

warmup with just the bar- 10 backsquats, 10 front squats, 10 good mornings with no rest for 2 sets

box squats (to 12" or so)
95x5, 135x5, 185x5, 225x3, 245x3, 275x3, 275x2(second rep my chest fell a lot), 275x2 (perfect)

-I figured out what I'm doing wrong on squats. It's something dumb too. I wasn't keeping my core tight. The second set of 275, my chest fell foward but right as I did, I tightened more core and caught it so I didn't fail. Then I realized it and kept my core tight on the last set and it flew up. I probably do this on normal squats too and that's why I can't seem to increase the weight that much. Now I can't wait to go back to normal squats.

ROmanian deadlifts-
135x10, 245x8, 245x8, 245x8

snatch grip shrugs-
225x10, 315x8, 315x8, 315x8

step ups to flat bench
40lbs in each hand x 10 each leg for 2 sets
-felt like I was going to fall over from having no endurance at all

Later tonight if I get the time I'll do some sled pulling, dumbell swings, and grip work.

supermagnamon

02-27-2006, 12:12 AM

GregMonfredo

02-27-2006, 09:04 AM

Thanks.

monday 2/27

another crappy bench workout

incline-
barx10, 95 x 5, 135x5, 155x3, 185x1, 195x2, 195x1(failed second)
-the first rep of the last set was easy as hell, then it was as if I hit a brick wall half way up on the second rep. I have never hit a sticking point that bad before. It flew right off my chest and then just BAM. I hit it the sticking point so bad that the bar actually came back down like an inch.

flat dumbell
80s x 6 (this felt heavier than it shoudl), 80s x 6 (much much easier), 80s x 6 (easy again)

decline dumbell tri extensions
30s x 10, 30s x 8, 30s x 8

seated rows
165x8, 165x8, 165x8

staright bar curls
95x8, 95x8

I was going to do regular bench for the next 3 weeks, but now I think I'm going to do floor press instead since I seem to be getting stuck at the middle more often now. Or if I stop being lazy and make some boards I'll do like a 2 or 3 board press.

later tonight I'll hit the tire with my sledge hammer, maybe do some really light rotator cuff stuff and some wrist work.

GregMonfredo

02-27-2006, 09:11 AM

On a lighter note- Someone supposedly sent me a money order for the olympic lifting shoes I was trying to sell (should be getting it any day) and I won the adidas I was bidding on. These should fit me much better. They are about the same size (give or take a few centimeters) as my dress shoes.

http://i8.ebayimg.com/02/i/06/52/2a/af_1_b.JPG

GregMonfredo

02-27-2006, 08:29 PM

It's friggen freezing out so I decided not to go outside, but I did a bunch of things for grip to make up for it.

Warmed up with some random COC stuff.

The squeezer (for thumb strength)
10lbs for 3 sets of 10 with both hands

2" wrist roller
3 sets foward and backward with 30lbs

plate curls
two 10's for 3 sets of 10reps in each hand

levering with 8lbs sledge
a bunch of singles with each arm

then I held the sledge hammer a few inches from the head (with the head pointing behind me while my arm is at my side) and 'levered' it up for 3 sets of 10 on each arm. I don't know what that is called.

I really want to get into bending.

GregMonfredo

03-01-2006, 11:39 AM

wednesday 3/1

deadlifts
135x5, 225x5, 315x3, 365x2(ripped calous off :mad: ), 405x2, 425x1

situps (weight above head)
45lbs plate x 2 sets of 8

side bends
75x10 each side, 85x10 each side

Quick and easy workout

GregMonfredo

03-01-2006, 07:51 PM

Round 2

warm up with some rope jumping

3 sets of 30 dumbell swings with 40lbs dumbell (holding with both hands at once)

more rope jumping

sled dragging-
twice foward and once backward (around my yard) for 3 sets with about 125lbs or so on the sled. My legs were burning like crazy after this.

sandbag loading-
3 sets of 3 loads each set

Stopped there because my fish was finished cooking. :marv:

GregMonfredo

03-02-2006, 09:14 AM

thursday 3/02

rotator cuff stuff-

Push press-
barx10, 95x10, 135x5, 155x1, 175x3, 185x0:mad:, 185x1, 185x1, 185x1

Chins-
BW for 4 sets of 6.
Then I pulled myself up and held for as long as I could at the top for 3 sets. Held around 12 - 15 seconds for each one.
-I did this instead of weighted because we're supposed to get a snow storm tonight, so I went this morning by myself instead of waiting for my friend to get out of work, so I had no one to put the dumbell between my legs

Face pulls-
75x10, 75x10, 75x10

behind the neck press (seated)
95x8, 95x8, 95x8
-my arms were tired from the chins so I went light on these

straight arm lat pulldown (1 arm at a time)
40x10, 45x10

clap pushups (alternationg between wide and diamond pushups between each clap)
2 sets of like 10 or 12

GregMonfredo

03-02-2006, 09:39 AM

Was bored so did some levering

http://i2.photobucket.com/albums/y44/imxdestroyed/untitled3.jpg

http://i2.photobucket.com/albums/y44/imxdestroyed/untitled4.jpg this one was sloppy.

I should have taken the pics on the first ones that I did instead of after a few, oh well.

Nicolette L.

03-02-2006, 10:07 AM

Workouts looking good. I like the pics as well. Looks like you have some sick ink. WHen did you get it?

GregMonfredo

03-02-2006, 10:36 AM

Thanks :)

Started it about 2 years ago, finished about a year ago. It was like 5 sessions I think, and due to money issues I had to schedual the sessions like 2 - 3 months apart for the most part. The little one on my arm I stupidly got when I was 15 and regret getting it.

I have pics of it on my other computer I can post if you'd like.

Nicolette L.

03-02-2006, 11:25 AM

Yes, That would be great. I hate to take over your training journal. I would love to see them though. How often do you do levering work?

GregMonfredo

03-02-2006, 01:06 PM

It's not a problem :)

For the last few weeks I've been levering at least once a week, sometimes twice if I get in the mood to do it. I need to get a heavier sledge hammer.

Here's some pictures of my arm I took shortly after it was completely finished. They aren't the greatest pictures, but they're all I have.

http://i2.photobucket.com/albums/y44/imxdestroyed/vulture2.jpg
http://i2.photobucket.com/albums/y44/imxdestroyed/vulture.jpg

GregMonfredo

03-02-2006, 01:07 PM

Actually I forgot I had this picture too. The artist took it with his really good camera right after he finished the session.

http://i2.photobucket.com/albums/y44/imxdestroyed/gregskullfinish.jpg

GregMonfredo

03-04-2006, 10:49 AM

saturday 3/04

warmup- frontsquatsx5, back squatsx5, good morningx5 with bar for 2 sets

box squats to 12"
95x10, 135x5, 185x5, 225x3, 255x3, 285x1, 285x1, 285x2, 225x5, 225x5, 225x5

romanian deadlifts
275x5, 275x5, 275x5

snatch grip shrugs
335x8, 335x8, 335x8

I underestimate myself so much and end up psyching myself out all the time. I know I can do more than this, but I mess myself up. I wanted 285 for 3 on the first set of box squats, psyched myself out, then hesitated before the second rep and ended up just racking it. Then thought the second set would be hard, so I only went for a single, but it ended up being really easy. I threw the 3 sets of 225 on the end becuase I just wanted to do more reps.

I think doing the whole westside style approach for like 6 months really messed me up becuase now I have trouble getting myself to do anything more than singles or doubles on the main lifts. It's really starting to annoying me.

I need to come up with a routine that has more volume on the 3 main lifts for a while to get myself used to it again. I was thinking of trying one of those 5x5 type routines where you just squat, deadlift and bench 3 times a week for various rep ranges and intensity so I can get myself used to it. I am going to finish out what I'm doing now because I want to hit a new max on deadlift at the end of it. So I have like 3 or so weeks to come up with something.

GregMonfredo

03-06-2006, 09:11 AM

monday 3/06

floor press-
barx10, 95x5, 135x5, 155x5, 185x3, 195x3, 195x3, 195x3

flat dumbell-
60s x 10, 60s x10, 60s x 8
-the last couple on each of these sets were a little tough. I don't get it. I can only do the 60s for 10,10,8, but I can do the 80s for 3 sets of 6??? and like 2 months ago i did the 90s for I think 3 sets of 4 or 5?

decline dumbell tri extensions-
30s x 10, 35s x 6, 35s x 6

seated rows-
180x8, 180x8, 180x8 (sloppy)

straight bar curls
105x6, 105x6, 95x8

I didn't have a spotter today, so I had to go light(er) on floor press and flat dumbell. Just my luck that my friend got to the gym (his alarm broke so he woke up late) right as I was finishing flat dumbell. Oh well..

GregMonfredo

03-06-2006, 07:33 PM

round 2

rope jumping
like six 30 second rounds

hitting tire with sledge hammer
20xeach side for 3 sets

levering with 8lbs sledge
5 singles each arm

squeezer
3 sets of 12 with 10lbs

32.5lbs hex pinch deadlift and hold
-2 singles each arm
-behind the back passing for 2 sets with like 2 passes

2" wrist roller (40lbs on it)
3 sets or rolling it up both ways

supermagnamon

03-06-2006, 11:39 PM

GregMonfredo

03-07-2006, 10:11 AM

Thanks. I wanna get a bigger hex weight, but don't wanna keep buying every 2.5lbs, so I am gonna wait till I get stronger with this and maybe look into buy a 40lbs one and start trying to use that.

I got my olympic lifting shoes today finally. The length is right on, but they are soooo narrow that they are uncomfortable. I hate having fat feet. Hopefully they will break in and be a bit more loose fitting after a few uses.

GregMonfredo

03-07-2006, 08:14 PM

So I was sitting here, and noticed the stack of decks of cards that I bought a couple months ago and haven't touched since the day I bought them (was only able to tear about 20 - 25 cards then) and I decided to see how many I could do now. I know it wasn't that great of an idea since last night I did grip/wrist stuff, but oh well.

20 cards- like paper
25 cards- easy
30 cards- easy
got 35 ready, but then decided to add another 5 and try that and I did them! It wasn't that easy, and took probably 30 seconds (mostly becuase the cards kept slipping around) but I did it. I am pretty confident that I'll get a full deck within a couple of months.

Question- if I tape the cards together with masking tape so they don't slide around, is that 'cheating'? Is this a good idea to do now to get stronger at doing them, and then eventually do a deck without the tape or is that dumb?

GregMonfredo

03-08-2006, 09:03 AM

wednesday 3/08

warmup- good mornings and wide squats with just the bar

deadlifts
135x5, 225x5, 315x3, 365x1, 415x2, 445x1

sit ups on decline bench (weight behind head)
45x10, 45x10, 45x10

side bends
90x10 both sides, 95x10 both sides

I am starting to try hook gripping again. I don't know why I stopped in the first place. did it on the 135 and 225 sets. My finger started bleeding after the 225 set and it hurts doing this again. Hopefully a few more works and it won't hurt anymore and I can start working my way up to using it on every set.

GregMonfredo

03-09-2006, 04:58 PM

-I'm not as heavy as I thought I was. Weighed 178 this morning. Thought I was well over 180.

Thursday 3/09

push press-
barx10, 95x10, 135x6, 165x3, 185x2(failed 3rd, not enough leg drive), 195x1 (not that hard), 195x0 :(
-I got the last attempt at 195 up maybe 3 or 4 inches from lockout and it just stopped moving, I fought it for like 5 seconds before it started lowering on my right side. Oh well, PR's on the 185x2 and 195x1

Weighted Chins-
45x5, 45x4, 25x5
-Wasn't feeling these today at all. They finally got a new dip belt so I used that.

Face pulls-
80x10, 80x10, 80x8
-these felt really good

behind the neck press (seated)
115x8, 125x6, 125x6

They finaly got the "cages" that they said they ordered like 2 months ago. They aren't full cages though, they're like adjustable squat racks. I am dissapointed becuase they made it sound like they were getting normal cages back. I don't understand why they got rid of the one cage they had in the first place and then replaced it with like 2 crappy racks. Oh well, at least now I should be able to do bench lockouts and stuff.

GregMonfredo

03-10-2006, 03:23 PM

Walked my dog for about 2 miles

then jumped rope. 5 sets of 30 seconds to a minute each

hit tire with my sledge hammer
3 sets of 15 each side

card tearing-
warmed up by doing some rotational things with my sledge hammer
then ripped 45 cards :) It was really sloppy, but I got it. I kept having to stop and readjust the cards becuase they were slipping around so much. I'm going to try 45 cards again probably monday or tuesday. Then stop ripping cards for a few weeks (if I can stop myself. it's so much fun) and concentrate on all different kinds of levering and other ways to strengthen my wrists and then try to tear a full deck after a few weeks.

After that I ripped 30 cards and then ripped another 30 cards

GregMonfredo

03-11-2006, 10:54 AM

saturday 3/11

box squats
barx10, 95x5, 135x5, 185x5 (felt weird, thought it was gonna be a crappy session), 185x5 again (felt better), 225x5, 245x3, 275x1, 295x1, 305x1
-added videos of the 275 and 295. I had someone else tape the 305 so my friend could spot me, but they dind't push the button hard enough, so they didn't start filming till after I racked it (they thought they were turning it off)

romanian deadlifts
225x5, 295x5, 315x5

snatch grip shrugs
365x3, 315x18, 315x8
-these felt off for some reason. I felt like the bar was lop sided or something. That's why I only did 3 at 365 and then dropped the weight

GregMonfredo

03-13-2006, 09:10 AM

monday 3/13

Woke up yesterday and was sick. Felt worse today but worked out anyway

floor press
barx5, 95x5, 135x5, 155x5, 185x3, 205x3, 215x2

flat dumbell
70s x 10, 70s x 10, 70s x 10
-this was easier than the 60s I did last week for some reason, and I am sick today... :confused:

decline tri extension
35s x 8, 35s x 6

seated row
180x8, 180x8

stopped there.

Next week I want to do 315 on box squats and 470 on deadlifts. Plus I wanted to try 205 push press, but I think I'm going too heavy on everything. These would all be pretty much maxes (especially deadlifts. I might have a few more pounds in me on box squats and push press, but I'm not sure.)

I was going to go a bit lighter on deadlifts this week so I am ready next week. So I was thinking I'll try 205 push press on thursday (only doing singles up to it) and go light on everything else that day. Then I might just cut everything out and ONLY do box squats and deadlifts next week (on different days) then take a few days off and start Bill Star's 5x5 routine like I want to.

It's going to be nice to have an actual routine to follow instead of pretty much making up what I'm doing as I go. I think it's going to help me a lot.

GregMonfredo

03-14-2006, 04:29 PM

I planned on tearing another 45 cards today, and then not tear for a few weeks and just work on levering a whole bunch.

I felt like trying a different way of holding the cards (saw it in Clay's card tearing article) so I get 45 cards ready, and it was pretty easy. Then I said screw it and got another deck, chalked up my hands (they were pretty sweaty at this point) and tried it. At first, they didn't budge. Then I regripped it and tried the way I nromally hold it. Once I felt that first sign of tearing, I wasn't going to give up till I got the whole thing.

It was pretty damn hard!

http://i2.photobucket.com/albums/y44/imxdestroyed/fulldeck.jpg

http://i2.photobucket.com/albums/y44/imxdestroyed/fulldeck3.jpg

GregMonfredo

03-15-2006, 09:04 AM

wednesday 3/15

Deadlifts
135x5 (hook grip), 225x5 (hook grip), 315x3, 365x1, 405x1, 435x1
-went lighter on these so I am ready to max next week

sit ups on decline bench (weight behind head)
45x5, 45x10, 45x10
-had to stop at 5 on the first set because I'm still a little sick, and when I breathed out, a huge ball of snot flew out of my nose and landed on my chin, haha.

side bends -
90x12 each side

stopped there becuase I had to go to the bathroom :p

GregMonfredo

03-16-2006, 04:59 PM

thursday 3/16

push press
barx10, 95x5, 135x5, 135x1, 155x1, 170x1, 190x1, 205x0, 205x0 :(
-blahhhhhhhhhhhhh, my tri's are so weak

weighted chins
45x5, 25x8

pull ups
bw x 6, bw x 6

face pulls
80x12, 87x10, 87x8

behind the neck press (seated)
95x10, 115x8, 135x5

tri press downs
80x12, 120x8, 120x8

patrick w.

03-16-2006, 05:17 PM

doing overhead lockouts helped my push press and overhead press and even my jerks.

GregMonfredo

03-16-2006, 05:53 PM

Thanks for the tip. Since my gym got those new racks with the adjustable pins or whatever you want to call them, I was thinking of incorporating them in after I do Bill Stars intermediate 5x5 routine.

GregMonfredo

03-18-2006, 03:27 PM

saturday 3/18

warm up

box squats-
barx10, 135x5, 185x5, 185x1, 225x1, 260x1, 285x1, 300x1, 315x1 (pr), 325x1 (big pr!), 335x1 (huge pr!)

I was thinking I was only going to get 315 and struggle with it becuase of how 305 was kind of hard last week. Very happy with this.

That's all I did today. All I'm doing the rest of the week is deadlifts on wednesday, and maybe 1 or 2 days of grip/wrist stuff.

http://media.putfile.com/box-squats-1 This is my first attempt at editing all my videos into one video. The weights are in order- 300, 315, 325, 335. I tried to add text to the beginning of it, but it only came out as a grey screen for some reason.

I also couldn't figure out how to add audio, and when I was converting the videos to mpegs, it didn't convert the sound so there is no sound at all.

GregMonfredo

03-20-2006, 06:52 PM

Grip-

Tore a full deck + the 4 jokers. So another new PR in card tearing just now.

I wanna get a couple different kinds of decks now to see how hard these are compared to the ones on the list that some guys from the grip board came up with in terms of how hard they are.

deadlift + hold with 32.5lbs hex weight
3 singles each arm. Held for 5 - 8 seconds each time.

deadlift + hold with 25lbs hex weight (using only thumb, pinky and ring finger)
3 singles each arm. held for 5 - 8 seconds each time

supermagnamon

03-21-2006, 01:43 AM

GregMonfredo

03-22-2006, 03:36 PM

Thanks.

I failed 470 on deadlift today badly. I only got it like 6 inches off the ground. I've never gotten stuck there before. I always get stuck the last few inches. Weird.

My form felt off on every set of deadlifts though (even the very light sets) I feel like I'm just getting worse and worse at deadlifting. I have trouble keeping my back straight even on extremely light sets.

I'm thinking of switching to sumo and trying that out for a while. I'll wait until I do bill stars 5x5 program though since I've never really maxed out on sumo's.

GregMonfredo

03-25-2006, 09:50 AM

saturday 3/25 - Week 1 of Bill Stars intermediate 5x5 routine

warmup

squats
95x5, 135x5, 160x5, 190x5, 205x5, 225x5

bench
95x5, 115x5, 135x5, 155x5, 170x5

bent over rows
95x5, 115x5, 135x5, 155x5, 175x5

hypers 2 sets of 10 with just body weight

hammer curls 2 sets of 12 with 30lbs

-changed my mind this morning and started the program even lighter than I was planning because everyone who does this says to start light, and I figure that since I'm really not used to the volume that this routine has, that I'll go even lighter.

GregMonfredo

03-27-2006, 09:10 AM

Monday, 3/27 Week 1, day 2 of Bill Stars intermediate 5x5 routine

Squats-
95x5, 135x5, 160x5, 190x5, 190x5

military press-
95x5, 115x5, 135x5, 135x5

deadlifts-
135x5, 225x5, 275x5, 315x5

abs

-I did the military presses seated. I may stay with it for this whole routine.

I'm also going to be practicing hook grip a lot doing this. I did it on the first 3 sets of deadlifts. I just gotta remember to put more chalk on my thumbs.

Nicolette L.

03-27-2006, 09:20 AM

Are your DL RDL's? Looking good.

GregMonfredo

03-27-2006, 09:47 AM

The ones I did today? No, they're normal deadlifts.

GregMonfredo

03-29-2006, 09:08 AM

wednesday 3/29 - Week 1, day 3 of Bill Stars intermediate 5x5 routine

warm up

squats
135x5, 160x5, 190x5, 215x5, 250x3, 190x8

bench
95x5, 115x5, 135x5, 155x5, 185x3, 135x8

bent over row
95x5, 115x5, 135x5, 155x5, 185x3, 135x8

bi/tri stuff

-tried doing dips again, but I still get a popping feel in the center of my chest and it feels really awkward. I don't know why it started doing that. I used to do weighted dips a lot, then I strated getting that feeling one time and haven't really done dips for probably close to a year. I thought maybe it would be better now, but it's not. Oh well.

GregMonfredo

04-01-2006, 10:11 AM

4/01 week 2, day 1

warm up

squats
135x5, 160x5, 190x5, 225x5, 250x5

bench
115x5, 135x5, 160x5, 175x5, 185x5

bent over row
115x5, 135x5, 160x5, 175x5, 185x5

hypers super set with hammer curls
bw x 10, 35s x 10
bw x 10, 35s x 10

leg raises
2 sets of 12

I've only done this for a week and a day, and I think the squating every time I'm in the gym is making me go crazy. I want to just lift heavy things. I was bored yesterday so I just went outside and messed around with my sandbag, shouldering it and cleaning it and stuff. I love this feeling.

GregMonfredo

04-03-2006, 11:39 AM

Monday 4/3 - week 2, day 2

warm up

squats-
135x5, 160x5, 190x5, 225x5, 225x5
-I was only supposed to do 215x5 for the last 2 sets but I just realiezd that now. Oh well, not a big deal.

military-
95x5, 115x5, 135x5, 145x5

deadlifts-
185x5, 225x5, 285x5, 350x5

cable crunches
90x8, 90x8, 90x8

GregMonfredo

04-05-2006, 04:33 PM

Wed 4/5 - week 2 day 3

Warm up

squats
135x5, 160x5, 190x5, 225x5, 275x3, 205x8

bench
115x5, 135x5, 160x5, 175x5, 195x3, 160x8

bent over rows
115x5, 135x5, 160x5, 175x5, 195x3, 160x8

decline dumbell tri extensions
30s x 10, 40s x 6

straight bar curls
95x8, 95x8

-starting to get close to heavy (for me) weights. Today's workout felt good.

GregMonfredo

04-06-2006, 09:44 PM

today:

jumped rope for 5 rounds of 30 - 40 seconds each

hit the tire with my sledge hammer
5 sets of 15 swings on each side (very short rest between)

dumbell swings (1 dumbell held with both hands)
40lbs dumbell for 2 sets of 20

25lbs hex blob toss and catch
Didn't keep track of how many times I tossed+caught it

hex blob deadlift (just did this to try out my new magnet weights)
32.5lbs blob + two 1.25lbs magnets attached to it
1 single with right hand (held for like 3 seconds)
1 single with left (barely got it all the way up before I dropped it)
-Someone posted on another site where to order magnets like these for very cheap, so I ordered 8 of them. I got them to attach to my hex weight and my sledge hammer to lever heavier weights without having to buy a heavier sledge hammer. Only problem is that they won't stay attached to the sides, so I have to stick the weights on top of the hammer. I dunno if it messes with the leverage or whatever of it though.

Then I attempted to tear a deck of bicycle cards. Got a little less than half way through and then it wouldn't budge anymore. These are MUCH harder than the other ones I was tearing. I'll get it soon.

I also bought a #2 gripper from someone on the grip board. Hopefully I'll get it soon, then I can start doing more gripper work. I'm also going to plan out my grip workouts better instead of just doing what I feel like. I'll probably do a day of grippers and pinching and day of wrist work (levering all ways, tearing cards, wrist roller) For now at least.

GregMonfredo

04-08-2006, 10:23 AM

4/08 - week 3 day 1

warm up

squats-
165x5, 195x5, 225x5, 245x5, 275x5

bench-
115x5, 135x5, 155x5, 175x5, 195x5

bent over rows-
115x5, 135x5, 155x5, 175x5, 195x5
-I did this in the rack and rested the bar for a split second on the pins between each rep. I like it much better this way. I am able to stay a lot stricter

hypers superset with hammer curls
bw x 10, 40s x 10
bw x 10, 40s x 8

Good workout. Today felt good.

GregMonfredo

04-10-2006, 11:38 AM

4/10 - week 3 day 2

warm up

squats
165x5, 195x5, 225x5, 225x5

seated military
95x5, 115x5, 135x5, 155x4
-kinda mad I missed the last rep of 155

deadlifts (hg = hook grip)
185x5 hg, 245x5 hg, 300x5 hg, 365x5 (did the first 3 reps with hook grip, last 2 with mixed)
-I should have just done all 5 reps of 365 with hook grip. I dunno why I switched. My friend who was watching also said that my form is MUCH better when I use hook grip. When I reverse my grip my hips shoot up much earlier and my back rounds like crazy. I feel soo much more comfortable pulling double over hand.

cable crunches
90x8, 90x8, 90x8

GregMonfredo

04-12-2006, 09:30 AM

4/12 week 3 day 3

warmup

squats
165x5, 195x5, 225x5, 250x5, 285x3, 225x8
-I LOOOOVEEEE squating less than 5 reps. It's so much easier for me. When I get back to singles and doubles (whenever that will be) my squat is going to sky rocket I think.

bench-
115x5, 135x5, 165x5, 185x5, 205x3, 165x8

bent over rows (to the pins in the squat rack)
115x5, 135x5, 165x5, 185x5, 205x3, 165x8

lying dumbell tri extensions
35s x 8, 35s x 8, 35s x 8

straigh bar curls
95x8, 95x8

OK workout. Not too great.

I think I might start going up 15lbs on squats instead of 10 for a couple weeks.

GregMonfredo

04-15-2006, 07:12 PM

saturday 4/15 - Week 4 day 1

squats-
165x5, 195x5, 225x5, 255x5, 285x5

bench-
115x5, 135x5, 165x5, 185x5, 205x5

bent over rows to pins-
115x5, 135x5, 165x5, 185x5, 205x5

hypers super set with hammer curls-
bw+25 x 10, 45s x 8
bw x 10, 45s x 6

GregMonfredo

04-17-2006, 09:21 AM

monday 4/17 - week 4 day 2

warm up

squats
165x5, 195x5, 225x5, 225x5

seated military
115x5, 125x5, 135x5, 140x5, 160x5
-I meant to do 95 first and 115 second, so after I did 115 first I just threw another 5 on so I didn't do the same weight again.
--the 160 felt stronger than 155 felt last week. I was originally going to do 155 again since I only got 4 reps last week but said screw it and did 160 because I dind't want to do the same weight again.

deadlifts
205x5, 265x5, 315x5, 385x5
-all reps done with hook grip. The 385 set was kinda tough. I stood up and repositioned my feet for the 3rd, 4th and 5th rep

cable crunches
95x8, 95x8, 95x6

edit- I tweaked my upper back/neck AGAIN. I felt something at the gym inbetween sets, but I didn't think anything of it because it didn't really bother me. Now I just turned to look at the tv and I realized that I tweaked it. It's not so bad, but it's sooooo annoying. I don't even know how I did it today because I didn't feel it happen.

GregMonfredo

04-19-2006, 09:49 AM

wednesday 4/19 - week 4 day 3

squats-
175x5, 205x5, 235x5, 270x5, 300x3, 235x8
-I'm probably going to bring my camer and film the 315 next week to check my form/depth so I'll probably post the video.

bench
125x5, 145x5, 175x5, 195x5, 210x3, 175x8

bent over rows to pins
115x5, 145x5, 175x5, 195x5, 210x3, 175x8
-I hate bent over barbell rows. I like dumbell rows, chest supported rows and seated rows so much better.

dumbell tri extensions
35s x 8, 35s x 8, 35s x 8

straight bar curls
95x8, 105x6, 105x6

GregMonfredo

04-22-2006, 08:17 AM

saturday 4/22 - week 5 day 1

warm up

squats -
175x5, 205x5, 235x5, 270x5, 300x5

bench
115x5, 145x5, 175x5, 195x5, 210x3 :mad: :mad: :mad:
-I did 210 for 3 on wed, so I was supposed to do it for 5 today and failed on the 4th rep. Blahhhhhhhhhh

didn't have time for bent over rows because I had to get to work.

-Horrible workout.

GregMonfredo

04-22-2006, 06:48 PM

Random thought- Even though I'm liking the Bill Star routine so far, I think I'm going to put it on hold for a while and start doing what I used to do so I can start training more than 3 times a week so it can help me lean out more for summer. Plus I like training more than 3 times a week and I want to incorporate sandbag stuff in and all that again. I will probably finish out this week and then start something simliar to what I used to do again on saturday.

I'll probably go back to Bill Stars program after a while, but I think this will be the best for me now.

GregMonfredo

04-24-2006, 09:38 AM

monday 4/24 - week 5 day 2

warm up

squats-
175x5, 205x5, 235x5, 235x5

seated military
115x5, 135x5, 150x5, 165x5
-felt pretty easy.

deadlifts- all reps done with hook grip
205x5, 275x5, 345x5, 405x5
-added video of 405.
technically this is a PR since I've never done 405 with hook grip before.
The bar was also rolling around a lot so I had to keep resetting the bar in place and holding it there inbetween reps. Also my finger started to bleed after the 2nd rep and I had blood all over my hand (that's why my grip almost gave out at the top of the 3rd. on my left hand I had a normal over hand grip pretty much) so I had to rechalk my hands and reset myself for the last rep

cable abs
80x12, 90x10, 90x10

-since this will probably be the last week I'm doing this (I MIGHT do 1 more week, not positive yet) I should have went for another set on the military, but oh well.

--I think I could have squeezed out at least 1 or 2 more reps on the deadlift. Driving home I was kind of mad that I didn't. If I do this routine for 1 more week I'm gonna go for 415 and try to get as many as I can and not just stop after 5.

I tried uploading the video here, but it's not working for some reason. So I put it on putfile. The file is 22megs so it might take a bit to download. http://www.putfile.com/imxdestroyed

GregMonfredo

04-29-2006, 09:35 AM

I'm back

saturday 4/29

incline (went a bit wider than I usually go)
barx10, barx10, 95x5, 95x5, 135x5, 155x3, 175x3, 185x3, 195x1, 205x1
-the bar drifted foward a lot on the 205. I can't seem to press straight UP. I always push the bar foward

dumbell floor press (palms facing eachother)
50s x10, 65s x 10, 65s x 10
-first time trying these, just getting used to them

dumbell rows
100 x 10 each side, 110x8 each side, 110x8 each side

dumbell curls
35s x 10, 45s x 8, 45s x 8

tri cable pressdowns
100x12, 110x10, 130x10

GregMonfredo

05-01-2006, 01:11 PM

monday 5/01

deadlifts (hook grip all reps)
135x5, 225x5, 315x3, 365x1, 405x1, 425x3
-only was going to do 2 reps but did 3 instead. I think I had at least 1 more in me. these felt really good

front squats (ass to grass)
135x5, 185x5, 225x5

snatch grip shrugs
225x8, 315x8, 315x8

hanging leg raises holding a 25lbs dumbell with my feet
8 reps, 8 reps

-ate like crap all weekend and got really drunk/sick saturday night (stupid me, I know) so I was sick all day sunday. Woke up this morning and couldn't get outta bed, fell back asleep till like 11:30 and went ot the gym a couple hours later. I thought it was going to be a crappy workout because of this weekend, but it turned out to be pretty good. The deadlifts might have been a 3rep PR, but I can't remember for sure.

GregMonfredo

05-03-2006, 07:22 PM

wednesday 5/03

bench (repping with 135)
17 reps, 12 reps, 10 reps (39 total)
-I'll try to beat the total number of reps in 3 sets next week and the week after.

wide grip pull downs
150x8, 150x8, 150x8

lateral raises
25s x 8, 25s x 8, 30s x 8

dumbell tri extensions
30s x 10, 35s x 8

seated face pulls
60x12, 65x10, 65x10

incline hammer curls
35s x 8, 40s x 6, 40s x 5

-The benching high reps fried me. Especially my tri's

GregMonfredo

05-04-2006, 09:45 AM

thursday 5/04

speed box squats - 60 seconds rest
4x2 @ 205
4x2 @ 225
-I used a lower box than I usually use. It's probably about 2 inches below parallel. These weren't as fast as I would have liked them to be, but they'll be better next week.

hurdle jumps-
jump over 1, immediately jump over second and repeated 10 times for 5 sets
-I just used 2 benches that were in my yard

side to side jumps over my sandbag
3 sets

duckwalk with 140lbs sandbag
1 trip across yard
-stopped there because I felt the strap start to rip on the sandbag. I guess I'm not doing this anymore

sandbag loads
3 sets of 5
-my platform is my sister's trampoline with a tire on top to make it a bit higher. It's like an inch below my nipples

superset- dumbell swings, sledge hammer swings, sidebends
40lbs dumbell x 12, 12 swings each side, 40lbs dumbell x 12 each side
2 sets

GregMonfredo

05-06-2006, 08:12 AM

saturday 5/06

warm up (not good enough I don't think)

incline
95x5, 135x5, 155x1, 175x1, 195x1 (failed second...?), 205x0 ????????
-HORRIBLE. Last week I easily trippled 185 and did 195 and 205 pretty easy, this week I did sooo much worse

dumbell floor press
50s x 10, 70s x 8, 70s x 8, 70s x 8

dumbell rows
110x8 each side, 110x8, 110x8

dumbell curls
40s x 6each side, 50s x 6

tri pressdowns
120x10, 140x8

after I did horribly on incline, I started feeling more energetic and the rest of the workout wasn't so bad. This is how it always is after the first week on ME upper day for each exercise. I do horrible, then the rest of the workout is decent. I should start warming up better.

GregMonfredo

05-08-2006, 11:51 AM

sunday 5/07

On saturday at work I was trying to detach pipes that were connected together that just didn't want to budge. The next day my forearms and lower part of my biceps were KILLING ME so I did active recovery for it

contrast baths -
1 minute cold bucket, 1 minute hot bucket
-repeated 5 times

reverse curls -
bar (weighs around 20 - 25lbs) x15, x15, x15

hand gripper (IM trainer) high rep stuff

dexterity balls
few mintues each hand

GregMonfredo

05-08-2006, 12:01 PM

monday 5/08

warm up

deadlifts- (hook grip)
135x5, 135x5, 225x5, 315x3, 365x1, 405x1, 445x1, 465x0 (added belt for this set)
-my form wasn't that great and my grip gave a little above knee height (at least thats where I think it did... can't remember for sure) It didn't even feel like it was going to fail, then my hand just opened. I would have definitely made the lift if my grip didn't give. I was PISSED when it fell out of my hands.

Front squats-
135x5, 225x3, 245x3, 265x3 (3rep PR)

called it there, then did at home a couple hours later-

side bends
40lbs dumbell x15 each side for 3 sets

russian twists with 45lbs plate
3 sets of 12

sit ups with my legs spread and straight
3 x 15

-My friend thinks that if I moved the weight quicker on the 465 deadlift that I would have finished before my grip failed. He's probably right, but I still think I would have finished if my forearms and lower part of my bicep weren't still a little sore. I have to work on my lockout and my speed.

GregMonfredo

05-10-2006, 09:09 AM

wednesday 5/10

warmup- rotational stuff with a light plate and some rotational stuff with my sledge hammer - http://asp.elitefts.com/qa/default.asp?qid=40083&tid=105

RE bench with 135lbs
20 reps, 17 reps, 15 reps (52 total)
-much better than last week!

pull downs
165x8, 165x8, 165x7

lateral raises
30s x 8, 30s x 8, 30s x 8

rolling tri extensions
35s x 8, 35s x 8, 35s x 6
-sloppy, stick with this weight till it's not sloppy

incline hammer curls
40s x 6, 40s x 6, 40s x 6

seated face pulls
60x10, 60x10, 60x10
-I almost forgot to do these, and wold normally not do them at the end. I went a bit lighter on them and really tried to pull my arms apart and hold for a split second when I got it to my face. Felt good

GregMonfredo

05-11-2006, 09:42 AM

thursday 5/11

warm up blah blah

speed box squats (inch or 2 below parallel) 60 second rest
205 4x2reps
225 4x2reps
-I actually might have done 5 sets of each, I lost count, d'oh. Speed was better than last week.

pull throughs
50x15, 80x15, 120x12, 120x12, 120x12
-first time doing these, just getting a feel for them the first couple of sets. I like em

decline sit ups (weight above/behind head)
bwx15, bw+25 x 8, bw + 25 x 8

side bends
90 x 10 each side, 90 x 10

Billy Wolt

05-22-2006, 12:32 PM

you might actually benefit more from a lower box.

I'm 5'9" and switch between a 10" and 12" box. Brings me well below parallel.

GregMonfredo

05-24-2006, 09:14 AM

Yeah, I started using a lower box, probably about 10" which brings me to at least an inch or 2 below parallel. Next time I do box squats I'm going to take a picture from the side just to make sure it is as low as I think it is.

from the last week-

saturday 5/20

warm up

deadlifts
135x10, 135x10, 225x10, 275x10, 295x10, 315x10
-was sweating as if I just ran 15 miles. High rep deadlifts are awesome, but man did it kill me.

snatch shrugs
225x10, 225x10, 225x10

abs superset
pull down abs / russion twists
75x10 / 45 plate x 10
90x10 / 45 plate x 10
90x10 / 45 plate x 10

----------------------------------------

monday 5/22

warm up

overhead
45x10, 45x5, 45x5 - strict
95x5, 95x5 - strict
135x5 - strict
135x3 - push press
155x3 - push press
165x3, 165x3, 165x3 - push press

superset- pull ups/face pulls
8, 75x8
7, 60x10
5, 60x10

tri extension
30s x 10, 30s x 10, 30s x 8

----------------------------------------
wednesday 5/24

warm up

front squats
barx5
95x5
135x5
185x5
225x3 (felt really heavy for some reason even though I smoked them)
255x1
275x3 pr!
-The first rep was kinda easy, but the others were hard, especially the third. For some reason I was really nervous before I did this set, I was shaking a little. I don't know why. Also forgot to film it even thougH I had my camera.

pull throughs
80x12
130x12, 130x12, 130x12

decline sit ups (weight above head)
25x8, 25x8, 25x8

side bends
90x8, 90x8

GregMonfredo

05-25-2006, 09:12 AM

thursday 5/25

warm up

flat bench
95 3x10reps
135x10
155x10
175x9
175x8
135x15 (few more in me)

dumbell rows
110 3x8reps each side

lateral raises
30s 3x8reps

hammer curls
50s 2x8

tri pressdowns
80x15
100 3x12

then I hung from the pull up bar to stretch a bit

-Ok workout. My shoulders were tired/sore from work yesterday so I think I will do a bit better on bench next week.

I'm also going to start adding in grainy carbs for breakfast. For the last couple months the only time I got carbs other than lots vegetables and fruit was in my post workout shake and the meal right after. I felt good doing this for a while and lost some fat without much muslce (dropped from about 186 to 173 again) and I didn't lose any strength either. But now I feel like I need more carbs in me especially since I'm trying to up my training volume.

GregMonfredo

05-27-2006, 10:24 AM

saturday 5/27

warm up

deadlifts
135 - 2x10
225x10
275x10
315x10
335x10
355x10

I felt my skin pulling on my hand during the 335 set and knew I was going to get a calous on my thumb which sucks. Then 335 wasn't THAT hard, so I decided to give 355 a go. On the 3rd or 4th rep I felt a blister on my thumb tear so the last 6 sets were done hard on my thumb. I bled on the bar and stuff :-X (sprayed it down with the windex or whatever they had though)

For now on I don't think I'm going to do high rep deadlifts with a hoook grip haha. I'll probably just start using straps when I go high rep on my heavier sets and use a hook grip when I go for lower reps.

I called it there and didn't do shrugs because my hand hurt too much.

Pics of my hand:
The one under my pinky isn't so bad
http://i2.photobucket.com/albums/y44/imxdestroyed/Picture2034576.jpg

http://i2.photobucket.com/albums/y44/imxdestroyed/Picture2034573.jpg

Later tonight I'll do some light sled dragging and abs and some other stuff.

GregMonfredo

05-27-2006, 08:09 PM

I'm just gonna write down some goals that I am aiming to reach by the end of the summer

Cut out a lot of this body fat I have and try to keep my weigh around a lean(er) 160-165. Just for now though. I have a long term goal to reach 180-185lbs and actually be lean enough to see my abs. This could take my entire life though! haha
500lbs x 1 deadlift
405lbs x 10 deadlift
315x1 front squat
405x1 backsquat
275x1 flat bench
225x1 push press
Tear a tougher deck of cards than I can right now
Pinch deadlift my 32.5lbs blob with my 10lbs of magnets attached to it

I think I can get to them all except the bench might give me some trouble because I have a really hard time improving my bench for some reason. But if I don't aim for it I'll never get there.

I might add some more stuff in soon but those are the ones I want the most.

GregMonfredo

05-29-2006, 08:32 AM

Monday 5/29

Crappy day.

warm up

overhead
95x10, x10 strict
115x5 strict
135x5 strict
135x3 push press
155x3 push press
165x3 push press
175x2 push press
-wasn't feeling it today

pull ups
x8, x5, x5, x5, x3
-My hand still hurts from saturday, and I couldn't get tape to stay over the callous under my pinky and felt it ripping even more, so I sucked on these today too.

face pulls
75x8 (too heavy......?)
60x10, x10, x10, x10

tri extensions
30s x 10
35s x 5
-aaaaaaaaaaand once again I tweaked my FRIGGEN traps/neck on the last rep/as I was standing up. How do I do this all the time????????? I don't even know how to avoid it because every time it happens, I"m doing something different.

Called it there, my neck hurts :-\

GregMonfredo

06-01-2006, 04:05 PM

thursday 6/01

warm up

back squats
95x10
135x5
185x3
225x3
-I decided to do this last minute and I liked doing light back squats before front squats

front squats
135x3
185x3
225x1
245x1
265x1
285x1 PR--- SMOKED IT like it was 135
295x1 PR! tough but got it.
225x3 - atg, paused at the bottom for a split second

pull throughs
80x10
140x12, x12, x12

decline sit ups (weight above/behind head)
25x8
45x8, x8

side bends
90x10 each side

Good workout. Almost at 3 plate front squat :)

-I started training for my new job yesterday at Fedex, too and coldn't workout yesterday because of it (well and my sunburn hurt too much to do front squats) so I had to go today alone. For the next month or 2 while I am training/taking the classes for the job my lifting is going to be whenever I can get it in so I'm not going to have set days more than likely for anything. I'm still going to try to do at least something just about every day though. It just sucks because a lot of the days I probably won't have a spot, which will definitely mess me up, especially on bench. I know I can just dump squats and stuff if I fail, but I just feel much more comfortable having someone stand behind me (which makes me really surpised that I hit 2 prs on front squat today with no spotter.)

-Also, while I was doing the front squats (had 185 on the bar), some kind of fat out of shape guy came up and asked to work in. I thought he was gonna do 1/8th squats and go way too heavy, but he was actually going to just above parallel on just about every single rep. He worked up to an easy 275 for 3 or 4 and then stopped there. I can count the number of times I've seen people squat low enough in my gym so I was pretty suprised at this. I was hoping he would have gone heavy because it was was making me want to lift heavier.

GregMonfredo

06-02-2006, 11:44 AM

Friday 6/02

All I am going to say is that I REALLY hate benching and don't understand how I have so much trouble improving any upper body lift, or even keeping it at the same weight/reps as the week before a lot of the time.

It's really annoying too because I feel like my upper body strength (traps,etc.) is limiting my deadlift. I can deadlift lower to mid 400's whenever I want, but I can barely shrug 335-365 high enough for a few reps.

GregMonfredo

06-04-2006, 10:08 AM

Sunday 6/04

warm up

deadlifts
135x10
225x10
315x10 (straps)
365x10 (straps) - tough
365x10 (straps) - tougher
-I used straps on the last 3 sets because I didn't wanna rep the callous' off my thumbs again since they were'nt completely healed. This was the first time I've ever used straps on deadlifts before.
-The last 2 weeks I did more sets working up to my final set so I threw in that extra set of 365 which was very hard, especially towards the last few reps. Doing high rep deadlifts like this you can really tell where your weakness is in a lift.
Even though it was tough, now that I'm thinking about it I should have at least added a 2.5lbs plate to each side to do a little more weight since I don't think 5lbs would have really stopped me from finishing the set. Oh well.

Then I did RDL with just the bar for 20 reps to stretch my hams and lower back. Then I hung from the pull up bar for 10 - 15 seconds a couple time which felt pretty good.

super set-
cable abs / russian twists / leg raises (hanging from pull up bar)
75x12 / 45x10 / 10
90x10 / 45x10 / 10
105x3, 90x5 / 45x10 / 10

and I'm spent. I have a feeling push press is gonna be kinda tough tomorrow.

GregMonfredo

06-05-2006, 03:39 PM

Monday 6-05

I wasn't sore at all from the deadlifts yesterday which suprised me.

warm up

push press
bar x10, x10, x10 - strict
95x10 strict
135x5 strict
135x3
155x1
165x1
175x1 bad leg drive
175x1 much easier
185x1 easy
205x0 I really felt confident that I was going to get this. blah. I had this higher than I got it the last time I tried but I was still not that close.
185x1 easy

pull ups
x8, x6, x5, x4 - wowwowowo I'm getting REALLY bad at pull ups... I don't get it. Months ago i was doing 5+ with 45lbs hanging from my waist. I'm gonna switch to chins or pull ups with my palms facing for a while

Face pulls
60x15, 60x12, 60x12

straight arm lat pull downs
120x8
130x8

strict tri extensions
30s x 10
30s x 8
30s x 8

alternate curls
35s x 10 per side
40s x 10 per side

GregMonfredo

06-06-2006, 06:05 PM

tuesday 6/6/06

my friend borrowed my sandbag and the farmers walk bars yesterday, so I had to carry them back out of my car today.

I bear hugged the sand bag from my car to my fence, dropped it to open the fence, bear hugged it to the second fence, dropped it to open the fence, bear hugged it to my shed, dropped it to open the door and then bear hugged it and put it in the back of the shed.

then I jumped rope for 2 - 3 minutes

then I did this 'super set'
1 - 2 minutes of rope jumping
2 trips around my yard with the empty farmer walk bars
25 strikes per side with my sledge hammer

Did this 4 times with 60-90 seconds rest between each super set. The first time, the rope jmping was more towards 2 minutes and dropped down a bit after each time, but never under about 1:15-1:20

Then it was steak time :D

GregMonfredo

06-07-2006, 06:47 PM

wenesday 6/07

warm up

squats
barx10, x10
95x10
135x5
185x3
235x3

front squats
135x5
185x5
225x3
245x1
265x1
285x2 - 2 rep pr
305x1 - pr!
-I think if I had someone spotting me I would have trippled 285 and hit 3 plates today. It's just hard for me to get 100% psyched when I have no one spotting me. I really need to learn how to not think negatively.

pull throughs
80x5
150x10, x10, x12

side bends
95x10, x10 each side

ab wheel rollouts
standing x5 (as low as I could go. my chest was maybe a little more than a foot from the floor and the wheel was a couple inches in front of my head)
from knees x5, x5 (all the way down)

Then did stiff legged deadlifts for 2 sets of 20 with just the bar, pausing on a few of the reps at the bottom to stretch

-Then hung from the pull up bar 3 times for 15 - 20 seconds

The gym was wall to wall with annoying people today. Right before my last set of front squats 3 guys went onto the rack next to mine and were standing VERY close to me. One of them walked 2 - 3 inches from the bar while I was in the MIDDLE of front squatting 305. I'm waiting for the day for someoen to bump into the bar while I'm doing squats, knocking me off balance and dropping the bar.

GregMonfredo

06-08-2006, 08:26 AM

thursday 6/08

warm up

bench
barx10, x10
95x10
135x10
155x10
175x8
185x6, x6

dumbell rows
100x10, x10 each side
-my back was sore from yesterday so I went a bit lighter on these.

lateral raises
30s x 8
25s x 8
20s x10, x10
25s x 8
-I dropped the weight on these and did a couple more sets to make sure I was doing them properly and to keep them as strict as possible

hammer curls
45s x 8 each side
50s x 8
55s x 8

tri pressdowns
3 sets

straight bar curls
85x8
65x10
-my arms were dead before this

-My friend deadlifted tripple body weight today, no hitching. 465 @ 155lbs

GregMonfredo

06-10-2006, 10:03 AM

saturday 6/10

first time using the farmers and sled! Did it in the highschool parking lot next to my house.

warm up

farmer walks
135 per hand x ~100 feet
135 per hand x ~200 feet
160 per hand x ~200 feet
160 per hand x ~200 feet (1 drop ~20 feet from the end)
160 per hand x ~100 feet
160 per hand x ~100 feet
-160 per hand was all the weight we had. We're trying to buy some of the old plates from our gym since they are just sitting in the closet collecting dust anyway.
-Also, our collars are too big for the damn bars so I had to run home and find rope and tie the plates to the farmer's handles. We gotta find new collars. I'm gonna look for the ones that you slide over and then twist the bar into the bar so you can use them on different sized bars.

backwards sled drag
90+sled x 100 feet
135+sled x 100 feet
180+sled x 100 feet
180+sled x 100 feet
180+sled x 100 feet
180+sled x 100 feet -very slow after about 10 feet

annnnnnnnnd my quads are DEAD. It was hard walking down the stairs.

Couldn't do anything with my sandbag, because we got the roof fixed on my garage and shed, and they did a REALLY shitty job and the tar dripped through the roof and got all over everything in the shed/garage, including my farmer walk bars and sandbag. The tar came off the farmer's really easily, but it won't com eoff of the sandbag so now I have to get a new friggen army duffel bag to put the sand in, unless I can figure out a way to get all the tar off. Anyone have any ideas?

-This week we just pretty much did what we felt like and we're gonna start marking the feet/time and come up with more of a routine to do. After we get a new duffel bag we're gonna start doing sandbag carries as well and then do medley's sometimes which will be fun.

Now I just want stones!

GregMonfredo

06-12-2006, 10:25 AM

monday 6/12

warm up

Standing overhead lockouts (bar is at eye level)
barx10
95x8
135x6
145x6
145x6
125x8
-first time doing these, I like em even though I thought I was going to be able to do more weight. I rested the bar on the pins for about a second between each rep

pull ups (palms facing)
x8
x8
x8
x5 (held the last one for about 10 seconds at the top)

face pulls
65x12, x12, x12

alternating curls
40s x 8 per side
45s x 8
40s x 8

tri pressdowns
3 sets

GregMonfredo

06-12-2006, 06:56 PM

round 2

jump rope 2 - 3 mins

did this circuit twice-
jump rope 1 - 2 mins
sledge hammer striking 25 per side
dumbell swings (2 hands 1 dumbell - 40lbs) x 25
dumbell snatches (40lbs) 10x each side

levering
8lbs hammer - 2 singles each side
8lbs hammer + two 1.5lbs magnets on the end -
2 times with right arm, 1 time with left, and 1 time with left choked up an inch or so. None of them were that strict (especially with my left hand, as you can see by the pics and the videos [the pic of the left armed one didn't come out good so I'm not posting it]) but they were PR's

-I dunno if this would be the same as if I levered an 11lbs hammer, but I guess I'll have to find out when I eventually get a 12lbs hammer

http://i2.photobucket.com/albums/y44/imxdestroyed/lever.jpg

This was from the first one I did, and the video was from the second

GregMonfredo

06-14-2006, 12:58 PM

wednesday 6/14

warm up

squats
barx10 x10 x10
95x5
135x5
185x3
225x3

deadlifts
225x3
315x3
365x1
405x1
405x2
-these all felt heavy, horrible and my form was really bad.

ab wheel and other things

Blah

Hopefully I'll do better next week

GregMonfredo

06-15-2006, 02:14 PM

thursday 6/16

warm up

bench
95x10, x5
135x5
155x3
175x3
195x3
205x3
195x3
-I could have gone a bit heavier, but I was there alone, and I'm so friggen small that it's a bitch having to unrack the weight by myself. I have to like lift my back off the bench almost to barely get the bar off the pins then reset my back as I'm holding the weight

single arm HS rows
1plate x10 each side
2plates x10 each side
2plates+quarter x8 each side
3 plates x6 (or 7) each side
2 plates x8 each side
-I didn't think to bring chalk with me and my hands were sliding around like crazy so these didn't go as good as I would have liked

lying tri extensions
30s x 10
30s x 10
30s x 7

hammer curls
50s x 8 per side
55s x 8 per side
55s x 8 per side (last couple were ugly)

flies
30s x15, x15
-did this just to get a little pec work in

GregMonfredo

06-17-2006, 09:20 AM

satruday 6/17

warm up

farmer walks
160lbs per hand x 100 feet - 1 turn
160lbs per hand x 100 feet - 1 turn
160lbs per hand x 100 feet - 1 turn
160lbs per hand x 100 feet - 1 turn
160lbs per hand x 150 feet - 2 turns

backward sled dragging
180+sled x 50 feet
225+sled x 50 feet
225+sled x 50 feet
225+sled x 50 feet
225+sled x 50 feet

foward sled dragging
225+sled x 50 feet
225+sled x 50 feet
225+sled x 50 feet
225+sled x 50 feet
225+sled x 50 feet
-very very little rest between each of these

Everything was MUCH easier than last week. I was like twice as fast on the farmers walk and my grip wasn't giving at all. We both could have gone a lot heavier.

We need MORE WEIGHT!

I have 2 more sandbags on the way, so after i add sand to them I'll have 3. We'll prob have a 125 - 140lber, 175-200lber and a 200-225lber. Then we might buy the adjustable platform from pitbull equipment and start doign sandbag loading and whatnot.

GregMonfredo

06-19-2006, 02:18 PM

monday 6/19

warm up

strict standing overhead lockouts (eye level)
95x8
135x6
145x6
155x6
130x8

pull ups (palms facing)
bw x 8
bw+25 x5, x5, x5
bw x 5 (held last rep for 10 seconds at the top)

face pulls
65x15, x15, x12

standing curls
40s x 8 each side, x8, x8
-there was literally 25 people standing in front of the dumbells under 50lbs, all of them were taking turns curling. I almost skipped these because I didn't feel like standing in a crowd of 23501035 people doing the same thing, but then I just squeezed through, grabbed whichever 2 dumbells I could get my hands on and went to the corner

tri press downs
3x12

GregMonfredo

06-21-2006, 02:20 PM

wednesday 6/21

warm up

deadlifts (all reps done with hook grip)
135x5, x5
225x5
315x3
365x2
405x2 - Felt like shit again. Felt like I had no leverage
405x10 or 11 - PR!!
-The first one felt bad again, but I wanted to do one more because last week I did 405 for 1 and then 2, so I wnated to do at least 1 more rep. Anyway, The second felt a million times better, so I just went with it. After the second I thought I'd stop after 3, then kept going... then though I'd stop after 5... then seven, then said screw it and went for 10. I said it was 10 or 11 because on either the 8th or 9th rep, I lost count, and didn't know if i had to do 1 or 2 more, so I just did 2 to make sure. I might have been able to squeeze another one out too, but I'm not sure.

All the calous' on my hands felt like they were a hair away from getting ripped off, except on my thumbs where I ripped the calous' off a few weeks ago. I should rip all my calous' off like that to make my hands tougher :T:

Then did lots of ab stuff (cable crunches, hanging leg raises, some static stuff, etc.)

2 sets of 20 SLDL to stretch
hung from pull up bar 2 - 3 times for like 15 - 20 seconds

Just had my cytogainer and now I'm gonna go jump in the pool :) Then it's chilli time

patrick w.

06-21-2006, 04:12 PM

great job on the deadlifts Greg!!

GregMonfredo

06-23-2006, 12:11 PM

Thanks! It felt good since I set that for one of my goals, especially since I wasn't going in expecting to even attempt it. Plus I did it without straps which I thought I'd have to use because I didn't wanna mess my hands up again doing heavy high rep deads.

Friday 6/23

warm up

bench
95x5
135x5
155x3
175x3
195x3
215x3 -possible PR. Not even that hard
205x3

single arm hammer strength rows
1 plate x 10 per side
2 plates x 10 per side
3 plates x 8 per side
3 plates x 8 per side
2 plates + 25 x 8 per side (as strict as possible)

straight arm lat pull downs
4 or 5 sets

super set dumbell tri extensions / hammer curls
30s x 8 per side / 50s x 8 per side
30s x 8 per side / 50s x 8 per side
30s x 8 per side / 50s x 8 per side

I would have normally done this workout yesterday, but I had a really bad day yesterday, was really really stressed at work, got little sleep the night before, and forgot to bring my homemade protein bars with me to work so I went like 6 hours without eating, then was starving so I just got wendies. I knew I would have had a crappy workout, so I just went today instead. I'm glad I did because I actually had someone there to spot me on bench today.

GregMonfredo

06-23-2006, 04:53 PM

round 2

1 mile jog
-suprisingly easy considering I don't run anymore.

On a side note- next week I might try to deadlift in my olympic lifting shoes. I am getting the idea from meinrod since he has posted before he feels much more comfortable deadlifting in them. Maybe it will help me feel more comfortable and like I have better leverage.
I'm mainly just posting this so I remember to try it on wednesday.

GregMonfredo

06-24-2006, 10:50 AM

saturday 6/24

warm up

farmer walks
160lbs per hand x 100 feet - 1 turn - 17:78 seconds
160lbs per hand x 100 feet - 1 turn - stop watch messed up, didn't time it
160lbs per hand x 100 feet - 1 turn - 15.31
160lbs per hand x 100 feet - 1 turn - 15.59

180lbs per hand x 100 feet - 1 turn - 19.78
180lbs per hand x 100 feet - 1 turn - 19.60

170lbs sand bag carry
75 feet - 6.60 seconds
about 50 feet - not sure of time. I tripped and dropped the bag
75 feet - 9.69 seconds
75 feet - 7.94 seconds
75 feet - 7.87 seconds
-The first one I sprinted after the first 10 or 15 feet, then after I tripped on the second one I started going slower because I just kept thinking that I'm gonna fall on my face

sled drag
foward
245lbs + sled x 50 feet
245lbs + sled x 50 feet
245lbs + sled x 50 feet
backwards
245lbs + sled x 50 feet
245lbs + sled x 50 feet
245lbs + sled x 50 feet

I want a tire and stones

GregMonfredo

06-30-2006, 05:46 PM

The last 3 days......

monday 6/26

warm up

strict over head lockouts (eye level
barx10
95x8
135x8
155x8-harder than last week..
135x8

pull ups (palms facing)
bw+25 x6, x6, x6, x6
-I might have done a set with no extra weight, I forget

face pulls
65x15
70x12, x12

staright arm lat pull downs
3x8

dumbell curls
45s x8, x8
40s x10

tri press downs
3x15

----------------------------

wednesday 6/28

warm up

deadlifts
135x5, x5
225x5
315x3
365x1
405x1
435x1
405x3
-Crappy. I wanted 435 for a tripple but it was wayy harder than it should have been. I also tried deadlifting in my olympic lifting shoes. it felt good at first, but once I got past 315 I didn't like it. I kept them on till the first 405 set though then took them off. Oh well. I'm gonna take a break from deadlifting for a while and concentrate on various forms of squats.

pull throughs
80x15
150x15
170x12
entire stack x 15
-My lower back had a crazy pump after this

ab stuff (cable pull downs, hanging leg raises, etc.)

--------------------------------------------------------------

Thursday 6/29

warm up

bench
95x5, x5
135x5
155x3
175x3
205x3
225x1
205x3
-Once again I had no spot. I wanted to go for 225x3 but didn't want to do it without a spotter, so I asked some guy to spot me. He gave me a really bad lift off (I basically did it all myself and when that happens it messes me up) and I'm not sure if he put his hands on the bar on the first rep so I just racked it after one. Blah

HS low rows
1plate x ???
2plates x 10 per side
3 plates + 10lbs x 8 per side
3 plates + 10lbs x 8 per side
2 plates + 25 x 8 per side as strict as possible

dumbell tri extensions
35s x 8
30s x 10
30s x 10

hammer curls
55s x 8 per side
50s x 10
50s x 10

GregMonfredo

07-01-2006, 10:30 AM

Saturday 7/1

warm up

Farmer walk
135 per hand x 100 feet - 1 turn
135 per hand x 100 feet - 1 turn
185 per hand x 100 feet - 1 turn 20:28
185 per hand x 100 feet - 1 turn (1 drop) 25:97
185 per hand x 100 feet - 1 turn (1 drop) 39.22
-My grip sucked badly today...

medley:
160 per hand farmers / 180+sled backwards drag / 170lbs sandbag carry - 45.47 seconds
160 per hand farmers / 230+sled backwards drag / 170lbs sandbag carry - 51.50 seconds
160 per hand farmers / 230+sled backwards drag / 170lbs sandbag carry - 52.31 seconds
-It was 50 feet farmers, run back, 50 feet sled drag, run back, 50 feet sandbag carry.

170lbs sandbag lift to chest - reps for 1 minute
5 reps
6 reps + 1 (finished last one after 1 minute)

I was kinda dissapointed in the farmers, but I'm finally starting to learn to prioritize my goals, and my main goal right now is to get in better shape and drop some body fat. So I'm not gonna get too mad that I did shitty at them.

GregMonfredo

07-03-2006, 01:09 PM

Monday 7/3

warm up

seated dumbell overhead
40s x 10
55s x 5
65s x 4
70s x 2 - almost lost it on both... don't know what happened there. My spotter had to help me on the first one because it almost fell behind me.
65s x 3 easy..
70s x 3
70s x 3

pull ups (palms facing)
bw + 25lbs x7, x7, x6
bw x8, x7

Face pulls
70x12, x12, x12

standing alternating curls
40s x 10
45s x 8
40s x 8
-My forearms were still sore from saturday, and they were dying way before my biceps were. I need to figure out a way to curl and keep more tension on my bi's instead of my forearms because this happens a lot..

tri press downs
3x12 reps

GregMonfredo

07-05-2006, 10:45 AM

wednesday 7/5

warm up

box squats (box is about 3 inches below parallel)
95x3
135x3
185x3
225x3
245x3
265x3
255x2 - pretty much good morning'ed the second one up so I stopped at 2
-First time going "heavy" to a box this low.

pull throughs
100x10
190 (full stack) x 15
full stack + 10lbs x 15
full stack + 10lbs x 15

some ab stuff

I dunno if work is starting to take it's toll on me or what but I have been pretty tired lately. This job that I started about a month ago is the first job I've had where I had to get up at 6am. The getting up part isn't what is so hard, but since I'm new there, I have to help out unloading the canisters of packages onto the belt for the drivers to load their trucks. The packages range from 1lbs up to 275lbs (usually fall between I'd say 20 and 100lbs) and we have to lift them out of the canisters non stop for 1 - 1 and a half hours. Plus the fact that it is in a really hot warehouse and the fans are broken, so I am literally drenched with sweat. it looks like someone dumped a 10gallon bucket of water over my head like 5 minutes after we start. It's pretty crazy, but whatever. If anything at all, it is definitely helping me lean out which is good. Oh well, I will get used to it. There was no real reason to type this up, I am just bored and felt like rambling on, haha. Not like anyone really reads this crap anyway.

Alex Devenyi

07-05-2006, 03:06 PM

You'll get some good carryover once you start adapting to it. I was helping install school lockers while lifting at the same time, and at first my lifts suffered but after a while I saw a big boost in some of my stuff. Physical labor carrys over pretty well bro :cool:

Patrick McGuffin

07-05-2006, 04:39 PM

There was no real reason to type this up, I am just bored and felt like rambling on, haha. Not like anyone really reads this crap anyway.

Yeah we do :N:

GregMonfredo

07-06-2006, 12:40 PM

Yeah, I know I'll get used to it.

haha, I guess some people do read all the little crap I write. :)

Thursday 7/6

warm up

bench

95x5
135x5
165x5
185x7, x6, x6
-I've said it before and I'll say it again. I HATE not having a spotter.

hammer strength low rows
1plate x reps
2 plates per side x 8
3 plates + 10lbs per side x 8
3 plates + 20lbs per side x 8
2 plates + 35lbs per side x 8 - strict as possible

dumbell tri extensions
35s x 8
35s x 8
30s x 8
-short rest between these. I wanted 10 - 12 on the last set but my tri's were pretty tired

hammer curls
55s x 8 per side
50s x 10
50s x 10

GregMonfredo

07-06-2006, 05:27 PM

round 2

Went for a 1.5 - 2 mile jog.
Did this to clear my head. My girlfriend of about 2 years decided she wants to take a break. It's on good terms and we are still talking, but I am hurting...
Sorry, not trying to look for pity or anything.

GregMonfredo

07-08-2006, 10:10 AM

saturday 7/8
-weight is about 172 with 2 meals in my stomach

warm up

170lbs sandbag carry (turning every 50 feet)
250 feet
350 feet

Farmers walk
135lbs per hand x 100 feet - 1 turn - 15.59 seconds
185lbs per hand x 100 feet - 1 turn - 20.25 seconds
210lbs per hand x 50 feet - 10.19 seconds
210lbs per hand x 50 feet - 7.7 seconds
225lbs per hand x 50 feet - 9.22 seconds

backwards sled drag
270lbs + sled x 50 feet - 11.56 seconds
360lbs + sled x not really sure.
-on that last one, it was like a joke. It was just way too heavy, haha. I made it like 35 feet in like a minute but half the time i was pretty much rowing it to get it to move. Then after about 35 feet the damn carabiner or whatever it's called bent and broke open, sending me flying backwards onto my back. I scraped up my back a little bit (wasn't wearing a shirt) but it's not too bad.

Called it there...

Here's a pic of the carabiner, haha. Guess I should get a heavier duty one later.
http://i2.photobucket.com/albums/y44/imxdestroyed/carabiner.jpg

GregMonfredo

07-09-2006, 10:52 AM

sunday 7/9

about 15 minutes of jumping rope
-a bunch of short breaks during this

about 20 minutes of swimming/treading water
-I tried to not touch the bottom of the pool for most of the time, but had to take a few breaks.

GregMonfredo

07-10-2006, 04:35 PM

monday 7/10

warm up

seated dumbell shoulder press
50s x 10
65s x 5
75s x 3
75s x 3
70s x 3
70s x 3

pull ups (palms facing)
bw + 25lbs x 8
bw + 25lbs x 7
bw + 25lbs x 6
bw x 8
bw x 8

face pulls
75 x 10
65 x 15
65 x 15
-on the sets with 65 I did them as strict as possible and held it for a split second when the rope got to my face

dumbell curls
40s x 10
40s x 10
40s x 10

tri pressdowns
3 sets x 18, 12, 12

GregMonfredo

07-12-2006, 04:58 PM

Wednesday 7/12

warm up

box squats
95x5
135x5
155x5
185x3
225x3
255x3
275x1 - sloooooooooooooooow
275x1 - chest was dropping a bit..
245x3
-I need to work on being explosive and get faster again because I am soooooooooo slowwwwww on squats now. After next week I'll probably do a few weeks of speed box squats like I used to and maybe some plyo's.

pull throughs
100x10
full stack + 10lbs x 15
full stack + 10lbs x 15
full stack + 10lbs x 15

hanging ab raises (from pull up bar) legs as striaght as possible
x12
x12
x12

decline leg sit ups (weight behind/above head)
25lbs x 10
25 x 10
25 x 8

wanted to go outside and jump rope and tread water again, but it started POURING like 15 minutes ago. Oh well.

GregMonfredo

07-12-2006, 09:17 PM

round 2

It calmed down to a slight drizzle so I jogged a mile. If I keep doing this I'm gonna start bringing my watch with me again to see how long it takes me.

GregMonfredo

07-13-2006, 04:51 PM

thursday 7/13

warm up

bench
95x5
135x5
165x3
185x8
185x6 ugh
185x6 ughhh

hammer strength low rows
1plate x reps
2 plates + 25 x 8 per side
3 plates + 25 x 8 per side
3 plates + 35 x 8 per side
3 plates x 8 per side

dips x 10
chins x 8
dips x 10
-I did this while waiting for the 500 people to clear from the dumbell rack. I was very happy to find out that dips don't hurt my chest anymore like they used to.

hammer curls
55s x 8 per side
60s x 8
60s x 6
rested like 15 seconds and then did 40s x 10 at the same time

tri press downs
3 sets x 12, 12, 10

GregMonfredo

07-13-2006, 07:54 PM

round 2

4 - 5 minutes of rope jumping with a few breaks, mostly because I kept messing up.

1 mile jog

edit: D'OH, I was looking back at a few pages in my journal and I realized on thursdays I normally do some type of dumbell tri extension and do pressdowns on mondays instead. Guess my head still isn't completely there. Oh well.

GregMonfredo

07-15-2006, 10:51 AM

saturday 7/15

warm up

farmers walk
135lbs per hand x 100 feet - 1 turn
135lbs per hand x 100 feet - 1 turn
185lbs per hand x 100 feet - 1 turn http://media.putfile.com/185-x-100-feet
210lbs per hand x 50 feet
225lbs per hand x 50 feet
240lbs per hand x 50 feet http://media.putfile.com/240-x-50

Medley:
farmers walk x 50 feet / sled drag x 50 feet / sandbag carry x 50 feet
185 per hand / 225+ sled / 170lbs sandbag

Did this 3 times, the first and third time it was just 50 feet each, the second set I went 50 feet farmers, ran back, 50 feet sled, ran back, 50 feet sandbag carry.

This is a video of the 3rd medley. I went faster on the first 2. I was pretty tired coming up to this one. http://media.putfile.com/medley-3

GregMonfredo

07-17-2006, 05:34 PM

Saturday round 2
Jogged 1 mile
Tread water in my pool for about 15 minutes or so. Only touched down a couple of times.

Sunday 7/16
I went to this public pool and swam a little, but mostly was on the diving boards. Walked to and from it, I'd say a little less than a mile each way. Not much, but I figure I'd still jot it down.

Monday 7/17

warm up

seated dumbell military
45s x 10
60s x 5
70s x 3
80s x 2 (help on the third one)
75s x 3
70s x 5

pull ups (palms facing)
bw + 35lbs x 6
bw + 25 x 6
bw + 25 x 6
bw x 8
bw x 7

face pulls
70x12
70x12
70x12
-changed my grip on it again and I can feel it better in my upper back.

dips
bw x 15
bw x 12
-did them just because it didnt hurt last thursday so I felt like doing them again :)

alternating curls
45s x 8 per side
50s x 6
45s x 6
rest like 15 seconds - 30s x 10

tri press downs
3 sets x 12, 12, 12

GregMonfredo

07-19-2006, 04:05 PM

wed 7/19

warm up

box squats (2-3 inches below parallel)
135x3
185x3
225x2
245x2
255x2
225x5
-Was tired and felt crappy all day, so I kept it lighter and had short rest breaks

pull throughs
100x10
full stack + 10lbs x 15
full stack + 10lbs x 15
full stack + 10lbs x 20

decline sit ups (weight behind/above head)
45x10
45x10
45x8

hanging leg raises
2x12

Really quick workout. Might jog/jump rope in a couple hours, not sure though.

GregMonfredo

07-19-2006, 06:01 PM

Forgot to mention that yesterday (7/18) I went to the public pool with my friends again. We swam 10 laps, then we took a break and went off the diving board a lot, then swam 12 laps. We didn't do it straight though. I went, then my friend went, then another friend went, then back to me. It was HARD though, especially towards the end.

GregMonfredo

07-20-2006, 03:57 PM

thursday 7/20

warm up

bench
95x5
135x3
155x3
175x3
195x4 - left arm spazzed out, had to rack it
185x6
185x5
-blah

hammer strength low rows
2 plates x 8 per side
3 plates x 8 per side
4 plates x 8 per side
3 plates + 25 x 8 per side
3 plates x 10 per side

dips
2x15

dumbell tri extensions
30s x 8
35s x 6
30s x 10
-tri's were fried before these and even more fried after

hammer curls
60s x 8
50s x 8

Done

-I think I've been taking much shorter rest breaks than I used to lately without realizing it.

GregMonfredo

07-21-2006, 05:07 PM

friday 7/21

-walk to the pool
-diving boards
-swam 12 laps (I went, then my friend, then me, etc.)
-diving boards
-walk home
-walk around mall for like an hour

GregMonfredo

07-22-2006, 10:38 AM

saturday 7/22

warm up

farmer walk
135 per hand x 50 feet
135 per hand x 50 feet
135 per hand x 200 feet - 4 turns
160 per hand x 200 feet - 4 turns
160 per hand x 200 feet - 4 turns (1 drop after 150 feet, then I pretty much ran the last 50 feet)

sled drag
3 plates + sled x 200 feet
4 plates + sled x 200 feet
5 plates + sled x 150 feet
Each was 50 feet foward, 50 feet backward, 50 feet foward, 50 feet backwards. On the last set, it started to POUR after like 10 feet. After I made it 150 feet I stopped because my feet were slipping out like crazy and I had no traction.

Then we had to load everything back up into the cars and out into my garage with it raining so hard it was like we were under a waterfall. FUN!

Went light today, and I'm gonna go light the rest of the week. I've been waking up with headaches every morning and felt like shit a lot this week. I was going to take the week off, but I'd much prefer to just back off rather than not workout for the entire week.

GregMonfredo

07-23-2006, 04:33 PM

sunday 7/23

walk to pool
diving boards
12 laps
walk home

GregMonfredo

07-24-2006, 11:28 AM

monday 7/24

warm up

seated dumbell overhead
25s x 10
25s x 10
40s x 10
40s x 10
40s x 10

pull ups (palms facing)
bw x 10
bw x 8
bw x 8

dips
2 sets of 10

face pulls
45 x 12
45 x 12
45 x 12

standing curls
25s x 12 per side
25s x 12 per side
25s x 12 per side

tri press downs
2 sets of 20

-Nice, easy and light. Had very very short rest breaks between each set/exercise. I went like 50-60% of the weight I used last week. I'm going to do go about 50-60% on wednesday and thursday too. Then it's back to heavy weights on saturday.

More swimming/etc. in a couple hours.

GregMonfredo

07-26-2006, 12:11 PM

wednesday 7/26

warm up

squats
bar x a lot
95 x 10
135 x 10
155 x 8
185 x 8
185 x 8

pull throughs superset with shrugs
pull throughs 120x15 / shrugs 135x15
pull throughs 120x15 / shrugs 135x15
pull throughs 120x15 / shrugs 135x15
-Don't ask me why I did the shrugs. I just saw the bar there and felt the urge to do that.

decline sit ups superset with hanging leg raises
15 / 15
15 / 15
15 / 15

Done

-Very short rest on everything again.

Swimming in a little bit.

GregMonfredo

07-27-2006, 12:08 PM

thursday 7/27

warm up

bench
95 x 10
135 x 6 wide grip
135 x 6 wide grip
135 x 6 medium grip
135 x 6 medium grip

hammstrength low rows
2 plates - 3 (or 4? I forget) sets of 10 reps per side

dips
2x10

dumbell tri extensions
20s x 10
20s x 10
20s x 10

hammer curls
35s x 8 per side
35s x 8 per side
35s x 8 per side

8 chins, 10 dips, 8 pull ups, 10 dips with no rest between exercises (other than the few seconds it took to switch to the next one)

GregMonfredo

07-29-2006, 09:29 AM

Friday 7/28

jogged 1 mile

Saturday 7/29

warm up

farmer deads
95 per hand x 10
135 per hand x 10
185 per hand x 5

sumo deadlift lockout things on 1 farmer walk bar
225x5
275x5
315x5
365x2
415x2
-My friend went to ozzfest today, so I had to workout alone, and I forgot that some of the weight we have is his and his brother uses it, so he takes it home every week. I was planning on just going as heavy as I could on farmer deads, but realized I only had enough for 185 per hand (plus I had 2 other 45's) so not knowing what to do, I decided to just try that. I pretty much just did a sumo deadlift with the farmer bar. The range of motion was short but it was awkward because the handle kept rubbing on my leg. I was planning on doing at least 5 with 415, but on the second rep the handle got stuck on my rehband knee sleeves and I had to fight to get it up so it took some out of me.

sandbag lift to chest
170lbs x 10
170lbs x 10

Then I added the last bag of sand I had made up from months ago which weighed about 51lbs, so the bag weighed around 220 and I lifted that to my chest once. The bag was so long though that it was awkward. Then when I dropped it, the rope came undone so I couldn't try it again.

Tabata dumbell swings
40lbs dumbell held with both hands. This was tough. I got a crazy lower back pump from it.

I was trying to film everything I did, but when I went to film the sandbag stuff, I got an error message on my camera saying I need to format the memory card, so I lost everything. Oh well.

My weight is down to 165 as of yesterday. I look/feel so much better than I did a couple months ago.

GregMonfredo

07-31-2006, 11:35 AM

Saturday 7/29 round 2
Went to the beach with a couple friends and dug a gigantic hole in the sand for exercise. It was like 5-6 feet wide by 5-6 feet long and at around 5-6 feet deep.

Monday 7/31

warm up

standing strict press
95x8
135x4 this was hard..
135x5 much easier
135x5 had to use a little leg drive on the last rep

dips
+25lbs x 8
+45lbs x 8
+45lbs x 6(stopped at 6 cuz I got that feeling in my chest that I used to get)
+45lbs x 8

pull ups superset with single arm face pulls
8 pull ups / 30x10
8 pull ups / 30x10
8 pull ups / 30x10

machine curls
1 plate + 25lbs x 10
2 plates x 8
2 plates x 6

cable curls
3 sets of 10

-my forearms didn't die before my biceps for once when doing curls.

-Definitely noticed a decrease in strength in this workout. Might be because I just haven't done weighted dips or strict overhead press in a while, but I'm pretty sure it's because I'm getting lighter. Oh well, like I said my main goal right now is to get rid of a lot/most of my excess bodyfat which I'm doing a decent job of. Once I get down to a weight/size that I am comfortable with and start bulking again, I think my strength is going to sky rocket. Can't wait for that.

GregMonfredo

08-02-2006, 12:32 PM

wednesday 8/2

warm up

speed box squats (box is 2 or 3 inches below parallel)
4 sets x 2 @ 155
4 sets x 2 @ 175
-stayed a little light since I never did them on this low of a box, and they still weren't as fast as I would like them to be.

good mornings
135x8
165x5
175x5
185x5
-trying to find my groove again

shrugs
225x5 (slipped out of hand cuz I forgot to put chalk on)
315x8
315x8
315x8

side bends
80 x 10 per side
90 x 10 per side
90 x 10 per side

decline sit ups
3 sets of 15

swimming in a couple hours

GregMonfredo

08-03-2006, 01:49 PM

thursday 8/3

warm up

speed bench (pause on chest)
8 sets of 3 @ 115lbs with 60 second rest
-moving weight up next week

pushups with feet elevated on flat bench
2 sets of 25, 1 set of 20
-hands were about shoulder width apart

dumbell rows
90 x 8 per side
100 x 8 per side
100 x 8 per side
100 x 8 per side

tate presses
25s x 10
35s x 10
40s x 8
35s x 8

straight bar curls
85 x 8
85 x 8
85 x 8

tri press downs
2 sets of 12

-felt like crap all day, almost waited till tomorrow to do this workout.

GregMonfredo

08-06-2006, 08:15 AM

sunday 8/6

weight is between 164 and 167 the last few days, and I've felt like crap because I've been seriously eating sooooo badly. Plus yesterday I went to the bronx zoo and was there for like 6 hours, so my legs were dead tired yesterday. I came into this work out thinking it was gonna be horrible. Boy was I wrong.

warm up

farmer walks (no turns today)
135 per hand x 100 feet
135 per hand x 100 feet
205 per hand x 100 feet (most weight I ever walked with for more than 50 feet)
225 per hand x 100 feet - dropped it literally like 8 inches from the line, then picked it up to move it over the line. I still count it as 100 feet though because we start it at least a foot before the starting line.
250 per hand x about 45 - 50 feet!

sand bag (lift to chest and walked)
170lbs x 50 feet

added the other bag of sand I had (it's around 50lbs) to the duffel bag
220lbs x 50 feet (took 3 tries to get it to my chest. I kept messing up when lapping it)
220lbs x 110 - 115feet
-I had a hard time just lifting it to around chest level last week. So much easier this week.

sled
backwards drag
360lbs + sled x 90 feet!
-I was aiming for 50. If I knew I went 90, I would have went the extra 10 feet to make it 100 as this was easy!

fowards drag
360lbs + sled x 160 feet!
this was TOUGH! I fell once at like aorund 100 feet and was gonna give up, but then I got up and kept pulling. Had to stop every like 10 feet for a few seconds but just kept going. After this I was also kind of mad that I dind't go as far as I could backwards, oh well.

and I was spent! Pr's on everything! A few weeks ago I was having a hard time getting 360 to move on the sled at all, and this week I prob could have gone 200 feet with it.

Figures I didn't bring my camera with us today since I thought I was gonna have such a crappy workout.

GregMonfredo

08-07-2006, 03:57 PM

monday 8/7

warm up

standing strict overhead
95x5
115x3
145x3(failed 4th)
145x3
145x4 (push pressed the last one, don't know why)
-on the first rep of all 145 sets I used a tiny bit of leg drive to get it started.

dips
+55lbs x 8
+55lbs x 8
+55lbs x 8
bw x 10

pull ups superset with single arm face pulls
bw x 9 / 35 x 12 each side
bw x 8 / 35 x 12 each side
bw x 6, dropped down for a second and then did 2 more / 35 x 12 each side

machine curls
1 plate + 35lbs x 10
2 plates x 7
1 plate + 35lbs x 8

cable curls
3 sets of 10

-my forearms are really sore from yesterday.

edit, I forgot to post that I ran 2 miles one day ast week and 1 mile once and two miles last night. Just posting this so I remember that I did that.

GregMonfredo

08-09-2006, 11:51 AM

wednesday 8/9

warm up

speed box squats
135x2
155x2
8 sets of 2 @ 185lbs with 60 second rest between sets
-better speed than last week, still not as fast as I used to/want to be

good mornings
135x5
185x5
205x5
205x5

shrugs
225x8
315x8
335x8
335x8

side bends superset with decline sit ups
95 x 10 each side / 15
95 x 10 each side / 15
95 x 10 each side / 15

GregMonfredo

08-09-2006, 04:03 PM

Round 2
about a 2 mile jog

Was going to do some grip work, but then didn't feel like it. I really need to get back into more grip work as my grip is my weak point on farmer walks.

GregMonfredo

08-10-2006, 12:31 PM

thursday 8/10

warm up

speed bench (pause on chest) 60 second rest
4 sets of 3 @ 125lbs
4 sets of 3 @ 135lbs
-more explosive than last week, felt good.

pushups (feet elevated on a bench, paused at the bottom) super set with fat man pull ups (feet elevated on a bench, paused at the at top)
20 push ups / 10 FM pull ups
15 push ups / 10 FM pull ups
15 push ups / 10 FM pull ups
-I need to stop being lazy and go buy those thick dog leashes so I can make my own 'blast straps' already to do suspended pushups and stuff.

dumbell rows
100 x 8 per side
100 x 8 per side
105 x 8 per side
105 x 8 per side

tate presses
30s x 10
40s x 8
40s x 8
35s x 8
-these kind of hurt my shoulder a little bit, hopefully they won't next week.

straight bar curls superset with tri pressdowns
95 x 8 / 60 x 8
95 x 8 / 50 x 10
95 x 8 / 50 x 10

GregMonfredo

08-11-2006, 04:30 PM

friday 8/11

slow paced jog for about 20 minutes

GregMonfredo

08-12-2006, 10:18 AM

saturday 8/12

warm up

farmers walk
135 per hand x 50 feet
185 per hand x 50 feet
225 per hand x 50 feet

farmer deads
250 per hand x 3
275 per hand x 3 - http://media.putfile.com/farmer-deads-275x3
-thinking back, I should have done another set with some more weight

170lbs sandbag carry x 50 feet
220lbs sandbag carry x 50 feet
220lbs sandbag carry x 120 feet - http://media.putfile.com/220sandbagx120feet

backwards sled drag
360lbs + sled x 100 feet - http://media.putfile.com/360sledx100feet
460lbs + sled x 50 feet (very tough, coudln't keep it consistent the whole 50 feet) - was going to add a video of this, but the file was too big, so here's a picture
http://i2.photobucket.com/albums/y44/imxdestroyed/gregsleddrag.jpg
-I think I should stop doing max effort sled drags every week at the end of my workout, haha

GregMonfredo

08-14-2006, 12:49 PM

monday 8/14

warm up

strict overhead press
95 x 5
135 x 3
155x2 (failed third arg)
155 x 2 (second one was TOUGH. took like 8 seconds to lock it out. I tried to push press a 3rd one, but I had nothing left so I failed towards the top)
135x3
-like last week, I used a tiny tiny bit of leg drive to get the first rep of 155 started on both sets.

weighted dips
+70 x 6
+70 x 6 (failed 7th. didn't feel like I was gonna fail...)
+45 x 8

pull ups superset with single arm face pulls
10 / 40 x 12 per side
9 / 40 x 12 per side
8 / 40 x 12 per side

machine curls
1 plate + 35lbs x 8
1 plate + 35lbs x 8
1 plate + 35lbs x 8

cable curls
3 sets of 10

-Ughh, I failed way too many times today. On a brighter note- I can probably strict press my body weight for 1 rep. The most I've ever done on strict press was 155x3 (which was a long time ago), but that was when I was about 30lbs heavier.

GregMonfredo

08-14-2006, 06:40 PM

round 2

slow paced jog for about 20 minutes

GregMonfredo

08-15-2006, 10:52 AM

tuesday 8/15

About 3 mins of rope jumping

100 sledge hammer strikes (8lbs hammer)
It was like 33 from the right side, 33 from the left side, 34 overhead

About 3 minutes of rope jumping

150 sledge hammer strikes. It was:
25 from the right
25 from the left
25 from overhead
25 from the right
25 from the left
25 from overhead

rope jumping till I messed up which was at about 2 minutes

levering (just an 8lbs sledge, no added weight)
5 - 6 singles with each arm

GregMonfredo

08-16-2006, 03:23 PM

wednesday 8/16

warm up

speed box squats - 60 second rest
95x3
145x3
4 sets of 2 @ 185lbs
4 sets of 2 @ 195lbs
-getting faster

good mornings
135x5
185x5
205x5
185x8
-the 205 set felt EASY, but on the 4th and 5th reps I felt a weird stretch in my lower back that kind of scared me. After the first couple I was thinkign I would throw 225 on and try to beat my previous PR of 225x3, but because of the feeling in my back I just lowered the weigh.

shrugs
225x10
335x8
335x8
275x5 - I did these as strict as possible and held it at my highest point for a second. My traps are sooo week. I coudln't even shrug it that high up without doing power shrugs

called it there

GregMonfredo

08-17-2006, 11:05 AM

thursday 8/17

warm up

speed bench
95x3
135 for 8-10 sets of 3 with 60 second rest.
-I lost count twice, so I dont know if it was 8, 9 or 10 haha

pushups (feet on bench, pause at bottom) super set with fat man pull ups (feet on bench, pause at top)
15 push ups / 12 FM pull ups
15 push ups / 12 FM pull ups
15 push ups / 12 FM pull ups

dumbell rows
105x10 per side
110x10 per side
110x10 per side

tate presses
35s x 10 per side
35s x 10 per side
35s x 10 per side
-shoulder hurt a tiny bit, and i nkew if I went heavier it would bother me so I just stuck with the 35s

straight bar curls superset with tri press downs
95 x 8 (too heavy, arms were dead) / 100 x 12
85 x 10 / 100 x 12
85 x 10 / 100 x 12

GregMonfredo

08-21-2006, 12:22 PM

I didn't workout on saturday because I went away for the weekend to PA to go white water rafting. I ended up eating worse than I even used to eat when I was extremely fat. I'm talking fast food and junk food 4 - 5 times a day. I also only got around 5 hours a sleep per night, which leads me to today's really bad workout...

monday 8/21

warm up

strict standing overhead
95 x 5
135 x 3
155 x 2 - I wanted at least 3 on this... crap
135 x 5

-then I forgot to do dips! My brain wasn't working right either apparently

pull ups superset with single arm face pulls
10 / 45 x 12 per side
7 (ugh) / 45 x 12 per side
7 (double ugh, almost didn't even get the 7th one) / 45 x 12 per side

then rememberd to do the dips
+75lbs x 5 - got that weird popping feeling in my chest and stopped
bw x 20
bw x 12

machine curls
2 plates x 10
2 plates + 10 x 7
2 plates x 7

cable curls
1 set of 10 and just left

-Gotta get back on track.

GregMonfredo

08-23-2006, 11:06 AM

wednesday 8/23

warm up

speed box squats
4 sets of 2 @ 195lbs 60 second rest
-was slow again arggggg so I dropped the weight
4 sets of 2 @ 185lbs 60 second rest
-still not that fast... I got pretty mad

Romanian deadlifts (gave up good mornings because they feel weird)
135x8
225x8
275x8
325x5
-all pretty easy, just havent done them in a while so I didn't do much

shrugs
325x10
345x10
345x10

Didn't do anything for abs... again. I'm starting to get lazy with them.

GregMonfredo

08-23-2006, 06:03 PM

round 2

slow paced jog for just under 30 minutes.

GregMonfredo

08-24-2006, 01:24 PM

thursday 8/24

warm up

speed bench (pause on chest) 60 second rest
4 sets of 2 @ 135lbs
4 sets of 2 @ 145lbs
-decent speed. my shoulder kind of felt weird on a few reps though

push ups (feet elevated on a bench, pause at bottom) superset with fat man pull ups (feet elevated on bench, pause at top)
15 push ups / 15 FM pull ups
15 push ups / 15 FM pull ups (last couple reps weren't high enough I think)
15 push ups / 12 FM pull ups

dumbell rows
110 x 10 per side
115 x 8 per side
115 x 10 per side

tate presses
35s x 10
40s x 8
35s x 8 (as strict as possible)
-I realy don't like this exercise. I just mainly feel it in my elbows and not my tri's and it bothers my shoulder sometimes

straight bar curls superset with tri press downs
85lbs x 10 / 70 x 25
85lbs x 10 / 70 x 25
85lbs x 10 / 70 x 25
-Got a crazy pump after this. the high rep pressdowns felt great and made my elbows feel better.

-Ok workout. I'm pretty sore from yesterday (lower back and traps) and my knee's hurt a little from the running I'm guessing..

GregMonfredo

08-26-2006, 12:41 PM

saturday 8/26

warm up (not much today..)

farmers
135 per hand x 50 feet
185 per hand x 50 feet
225 per hand x 50 feet
250 per hand x 50 feet - tried hook grip, right hand opened half way so I had 1 drop. I finished it with a normal grip
275 per hand x 30 feet - Sort of reached the goal I wanted.
Video of the 275 set - http://media.putfile.com/275-per-hand-x-30-feet

sled
270lbs x 50 feet
360lbs x 50 feet - this was unusually hard for some reason
270lbs x 50 feet
270lbs x 50 feet

My friend had trouble with the sled today too. We can't figure out why it was THAT much harder. 2 weeks ago I went 460+sled for 50 feet and the 360 this week felt harder than that.

GregMonfredo

08-27-2006, 05:17 PM

sunday 8/27

slow paced jog for 20 minutes in the rain

Weight has been at 165 for a few weeks now. I need to drop more body fat but I am afraid to drop my calories any lower.

GregMonfredo

08-31-2006, 04:02 AM

I took the rest of the week off, becuase I've been feeling pretty crappy lately (personal problem) and haven't been getting much sleep. Plus my gym's basement flooded over the weekend andw as closed for a couple of days anyway.

But, my friend wanted to see me tear a deck of cards (left the jokers and rule card in too), so I just did it and filmed it. It was a pretty easy deck though. If I didn't change the position of my hands, I would have gotten through the end of the deck much quicker. I'm really not sure why I changed my hands up. I'm gonna get more of these ones and practice on them and keep adding more cards until I get to 2 decks.

here's the video - http://media.putfile.com/deck-tear

GregMonfredo

09-02-2006, 02:32 PM

saturday 9/2

weights still around 164/165 and I've been eating like CRAP lately. I'm surpised I haven't gained any weight back.

Went down to iron island gym in ocean side since it was crappy out by my house. We loved it and are gonna start going every other week instead of to the highschool parkinglot. THey had stones, tires, thick bars, all kinds of squat bars, GHR bench, reverse hyper, a sled, sandbag, chains, boards, etc. Plus it had a much better atomsphere than the crappy gym I go to now. It just sucks that its like 30 minutes away or else I would sign up for that gym. I'd do it anyway, but with school starting soon I am gonna have not a lot of time as it is to work out, so adding another at least 30 minute drive to and from the gym isn't such a good idea

thick bar deadlifts (I think the bar was like 3" it was huuuuge) did this to warm up
135x5
225x5
275x5
295x3
all were very easy, the weight felt like absolutely nothing and my grip wasn't gonna fail I don't think.

tire flip
smallest tire x 3, x 5 (very easy)
went up to the next size up, got it to my chest but I couldn't transition it over)
smallest tire again x 12, x 10 (very very easy. could have done way more)
tried to flip the next size up and only got it a few inches off the floor
-the smallest tire is 20.5 - 25 or something like that, and the next size up was 23.5 R25. I'm looking on some site that someone posted in another thread, and the weights dont' make sense to me. It's saying the tires are way heavier than I think they were. Some guy that was there said the smallest tire was like around 400 and the next one up was 550 or something. I can't remember exactly what he said. Those weights seem to make more snese than the one the site says.

stones! the platform was about 50" (an inch or 2 higher than my nipples)
155lbs stone x 5 (very easy)
185lbs stone x 4 (I think) and then I got it to the tip of hte platform twice and dropped it
185lbs stone x 3 and then to the tip of the platform another 1 or 2 times
-on the 185stone, I also messed up trying to lap it quite a few times while doing my sets. these were done with no tacky or anything, and it was incredibly windy out and was drizzling and stuff.

Then I tired to flip the 2nd tire again but couldn't get it more than few inches off the floor again

It was my first time doing all 3 exercises today so I think I did pretty decent.
I also tried out a log today for the first time. I don't know how much it weighed, but I just cleaned and pressed it once to try it out.

GregMonfredo

09-04-2006, 08:49 AM

monday 9/3

I am sooooooo sore from saturday. My back and entire arms (especially forearms and biceps) were so sore

strict standing overhead lockouts (forehead level)
95 x 5
135 x 5
145 x 3
165 x 3
165 x 3

incline dumbell
70s x 8
70s x 8
70s x 7
-unusually hard

pull ups superset with seated face pulls
10 / 75 x 8
7 / 65 x 10
7 / 65 x 10

tri rpessdowns
60 x 25
70 x 25
70 x 25

GregMonfredo

09-04-2006, 07:29 PM

round 2

slow paced jog for 20 minutes

GregMonfredo

09-05-2006, 07:46 PM

I didn't do anything today, I just feel like posting that I'm gonna deadlift tomorrow for the first time in a couple months, besides the light axle deads I did on saturday to warm up.

I'm so stoked to deadlift. I feel new PR's coming soon.

GregMonfredo

09-06-2006, 11:06 AM

wednesday 9/6

FELT GREAT and strong going ot the gym, couldn't wait to deadlift.

deadlifts (double overhand hook grip all reps) no belt either
135x5
225x3
315x2
405x1 -So fast, so easy it was ridiculous. So I said screw it, try for a new PR
465x0 DAMMIT I suck so friggen much. Even when I feel great and have no doubts in my head, I still fail. This is I think the 5th time that I've failed trying to deadlift more than 455lbs and it's REALLY start to piss me off. BIG TIME
here's a video to show how much I SUCK - http://media.putfile.com/465-x-hosting
405 x 1 again just for the hell of it

front squats
135x5
185x5
225x3
225x3
-kept it light and easy because I was pretty bummed out after the deadlifts

Called it there, I'm so mad.

I love how I can deadlift 405 all day whenever I want, no matter if it's for 1 rep, or 5 or 10, and I've done 435 for a tripple a couple times, and have doubled 445 at least one time, but then I try for only a single at 465 and I suck. suck suck suck suck suck. The other times I've failed were 465, 465, 470, and 475, all seperated by at least a few months. I went for 470 and 475 instead of 465 on those other tries becuase I thought maybe making it a different number than 465 would help, but nope.

I probably shouldn't be that mad though considering I haven't deadlifted in a couple months. Whatever.

Kristyn Vytlacil

09-06-2006, 11:20 AM

DAMMIT I suck so friggen much. Even when I feel great and have no doubts in my head, I still fail.

Called it there, I'm so mad.

I probably shouldn't be that mad though considering I haven't deadlifted in a couple months. Whatever.

Hey, don't get too frustrated with yourself... we all come up against challenges like this. My problem lift is the clean. For a long time I couldn't clean anything over 115 with good form... eventually my mental block moved to 120. It's all about the baby steps man. Don't beat yourself up too bad, you know you can do it, you just haven't yet, BUT YOU WILL!!! Keep at it!

GregMonfredo

09-06-2006, 04:43 PM

Thanks a lot kristyn. I know I will get it soon, I just wanna deadlift 3x body weight already and then get 500lbs. I've had the goal of 500 ever since I hit 405 which seems like FOREVER ago!

Kristyn Vytlacil

09-06-2006, 09:02 PM

Thanks a lot kristyn. I know I will get it soon, I just wanna deadlift 3x body weight already and then get 500lbs. I've had the goal of 500 ever since I hit 405 which seems like FOREVER ago!

Sometimes I find that when I'm having trouble with a particular something and I focus all my energy on it, it just doesn't happen. It's like thinking too much about lifting instead of just letting your body do it, you know? Anyway, just let it happen. I'm confident that once you stop hardcore focusing on it, you'll get it.

GregMonfredo

09-07-2006, 12:55 PM

Yeah, you're right. That was one of the reasons I thought I had it this time though. Not only did I feel good, but I didn't know I was gonna go for it until I did, so I didn't thinka bout it all day like I normally would.

thursday 9/7

warm up

speed bench
8 sets of 3 @ 145lbs with 60 seconds rest
-some were good speed, others I was dissapointed with.

suspended pushups
5 sets of 10
-these are pretty tough, my abs felt it a lot!

dumbell rows
110 x 8 per side
120 x 8 per side
120 x 8 per side

superset machine curls / decline tri extensions
2 plates x 8 / 30s x 8
1 plate + 35 x 10 / 25s x 10
1 plate + 35 x 10 / 25s x 10

reverse pec deck
3 sets of 10

-My elbows are kind of bothering me right now.

GregMonfredo

09-08-2006, 09:37 AM

round 2 last night

200 strikes with my sledge hammer
-I went from right side, to left side, to overhead, switching it up every 20 swings. I'm guessing this took me around 4 - 5 minutes to finish

then I did a slow paced jog for about 15 minutes.

-My abs are really sore from those suspended push ups!

GregMonfredo

09-09-2006, 09:53 AM

saturday 9/9

I've been eating like crap lately. I've eaten fast food like 10 times in the last 2 weeks, plus a bunch of other crap. Weird thing is my weight dropped another 2 - 3 pounds. I'm about 162 now.

warm up

farmers
135 per hand x 100 feet - 1 turn
185 per hand x 100 feet - 1 turn
205 per hand x 100 feet - 1 turn. Grip gave like 5-10 feet after I turned. My grip sucks

farmer holds
225 per hand for about 22 seconds
-I'm going to start doing holds more often I think

sled drag -
270 - 50 feet backwards then imediately 50 feet foward
360 - 50 feet backwards then imediately 50 feet foward
315 - 50 feet backwards then imediately 50 feet foward
315 - 50 feet backwards then imediately 50 feet foward
-I might have done 1 more set but now I can't remember.

GregMonfredo

09-12-2006, 11:03 AM

tuesday 9/12

becuase of school, I'm gonna drop it to 2 "total body" days at the gym, and 1 strongman day. I dunno exactly how to set it up, but I'm gonna stick with something like this for a bit..

warm up

deadlifts
135x5
225x5
315x3
405x1
415x1
425x1
-I forgot to put chalk on my hands for 425 and I just barely made it to lockout before the bar slipped out of my right hand.

dumbell rows
125lbs x 6 per side
125 x 8 per side
125 x 8 per side
100 x 8 per side (strict as possible)

suspended push ups (pause at the bottom)
2 sets of 12
1 set of 10
-love these

decline tri extensions
25s x 10
30s x 7 (last one was ugly)
25s x 8

machine curls
2 plates x 8
2 plates x 8
2 plates x 7

-Thursday I'm gonna do some squats (not as heavy as I could), then overhead, then weighted pull ups and face pulls and finish up with high rep pressdowns. Maybe I'll throw in another hamstring exercise if I have the time. I'm gonna keep doing some slow paced jogs at least a couples times a week, plus sledgehammer work and I'm gonna try to push my car once a week. Also when I walk my dog I am gonna possibly start wearing a weighted vest.

GregMonfredo

09-14-2006, 11:16 AM

round 2 on tuesday
slow paced jog for 20 minutes

wednesday 9/13
jump rope for a total of 4 or 5 minutes with a few short breaks
2 sets of 10 minutes of sledge hammer strikes
-I did 4 minutes overhead swings, 3 minutes swings from the right and 3 minutes swings from the left. First set was 78 overhead, 81 from the right, and 80 from the left. Second set was 72 overhead, 78 from the right and 81 from the left. I want to try to get over 100 swings in each position for both sets and then I'm gonna get a heavier sledgehammer.

I was supposed to have a tennis class (for school!) last night, but it was cancelled. So for the next like 6 or 7 weeks monday and wednesday nights I will be playing tennis, then for the following 6 or 7 weeks I'll be playing raquetball monday and wednesday nights.

GregMonfredo

09-14-2006, 01:03 PM

thursday 9/14

box squats (parallel box)
135x3
185x3
205x3
225x2
245x2
-easy easy

overhead lockouts (forehead level) resting on pins each rep
135x3
155x3
175x3
185x2 (failed 3rd)

incline dumbell
75s x 8
75s x 8 (tough, almost failed last rep)
70s x 8

pull ups superset with face pulls
10 / 75 x 10
8 / 75 x 10
8 / 75 x 10

tri pressdowns
2 sets of 25

I cannot wait to do stones on saturday.

GregMonfredo

09-16-2006, 02:24 PM

round 2 on thursday
slow paced jog for about 25 minutes

saturday 9/16/06

warm up

few lifts/walks with the 180lbs sandbag

tire flip
400lbs tire x 6
520lbs tire x 3 - very very easy - http://media.putfile.com/520lbs-tire
next size tire up (im guessing around 650-700) x Failed - http://media.putfile.com/bigger-tire-fail
-Look how much my feet were sliding around.. If there was better traction on the ground, I would have definitely flipped the bigger tire. I'm getting cleats and will do it next time. Also, turns out that the tire I thought was 520 last time, was actually the heavier one, DOH.

stones (edit- these are without tacky)
155lbs x 3
185lbs x 1 - could have done it a lot of times - video - http://media.putfile.com/185-stone
225lbs x fail - couldn't even lap it
225lbs x fail - just missed getting it onto the platform - http://media.putfile.com/220-stone-fail-at-top
225lbs x fail - same thing, but not as strong as the first - http://media.putfile.com/520lbs-tire-x-3 (it keeps uploading under that name, its not a tire flip though)
185lbs x 4 (sort of) on the second load, I missed the platform even though it was high enough. Then the same thing happened on the 4th load. the failures with the 225lbs stone really took a lot out of me

tire flip again
bigger tire x fail - same crap as last time with the traction
550lbs tire x 4
400lbs tire x 20 - easy, could have done more. Gonna go for 30 next time

-Love this place so much. It's so much fun.

GregMonfredo

09-19-2006, 10:47 AM

tuesday 9/19

warm up

deadlifts
135x5
225x5
315x2
365x1
435 x Same shit happened as last week, except this time I had chalk on my hand, and it slipped out of my right hand like an inch before lock out. Maybe my hands really are too small to hook grip? I don't get it though because I've done this weight with hook grip before, and I think I've done 445 with hook grip. blah blah. I still don't get how I can deadlift 405 for 10 but my 1 rep max isn't that much more than that.
435 x 1 with a mixed grip. It was slow, and I don't like using a mix grip
405 x 2 with hook grip

dumbell rows
125 x 8 per side
130 x 8 per side
125 x 8 per side
-felt crappy

suspended push ups
1 set of 15
2 sets of 12

Called it there. I had very little energy coming into this workout, and after the deadlifts I was exhausted. I really need to start eating better again because I haven't been eating this bad since I was pretty much obese. Because of the way I've been eating, I also feel bloated and crappy all day long, and I have trouble sleeping again. I've only been getting around 5 hours a night. It really sucks.

GregMonfredo

09-19-2006, 07:51 PM

round 2

jump rope for 2 - 3 minutes

did this "superset" thing:
100lbs sandbag shoulder on right side x 10
40lbs dumbell swing with right arm
rest like 30 seconds
100lbs sandbag shoulder on left side x 10
40lbs dumbell swing with left arm
-Wanted to collapse... the sandbag was too heavy for this. I also SUCk at shouldering on my left side.

dropped the sandbag to 60lbs, and took the 30 second rest out inbetween sides. Did that for 3 more sets.

GregMonfredo

09-21-2006, 03:12 PM

thursday 9/21

light box squats (parallel)
95x5
135x5
185x5
225x3
255x2

strict overhead lockouts (forehead level)
135x5
155x5
175x3
195x1 (tough)

incline dumbell
80s x 8 - took a lot out of me as you can see in the second set
80s x 5 - almost didnt get the last rep
70s x 7

pull ups superset with face pulls
12 / 75 x 12
8 grrrr / 75 x 10
7 grr! / 75 x 10
-tried using 2 single arm handles on 1 hook for the face pulls. I liked it better becuase the rope always crushes my pinky, but for some reason doing it with these handles made my forearms sooo pumped that it was hard to finish.

tri press downs
1 set of 25 with a wide grip
1 set of 25 with a close grip

GregMonfredo

09-23-2006, 02:20 PM

Thursday night I had that tennis class at school. We had 4 people to a court and were taking turns hitting the ball from the machine. Two people were hitting at a time, and 2 people were collecting the balls. I got a pretty good sweat going up.

saturday 9/23

8 or 10" log, not sure
empty log x 5 clean and press
155 - 1 clean and press with 4 more cleans
185 - 3 cleans
205 - 1 clean (easy)
225 - 2 misses. Almost had them

520lbs tire flip
I think I only did 7 or 8, but my friend said I did at least 10, I don't know. The tire has no tread on one side which makes it really hard on half the flips.

stones to bout 48 or 50inch platform (no tacky)
185lbs stone x 4 singles

Then me and my friend had a little "competition" We took the 185 stone, and I went first and loaded it once, then he went, and we went until we couldn't anymore. I thought I was only gonna get like between 8 and 12 loads, but I ended up with 30! My friend beat me though with 36 :FF:
-I struggled on like the 12 - 15 loads because I was sweating so much, but then was loading myself up with chalk and it helped. The # 20 - 30 loads were tough, but somewhere in the middle I got the technique down better. Before I was holding the stone low and was pretty much having to use mostly my arms to get it onto the platform, what I figured out was to roll the stone up my legs so it was up near my chest and then I was able to grab it much tighter, plus then by the time I stood up the stone was almost as high as the platform. I will definitely load the 220 stone next time I'm there.

Farmer deads/holds
Don't know the weight of the bars, but they were a lot different from our bars. I worked up to a 45 and 25 on each side and held it for about 20 seconds.

GregMonfredo

09-26-2006, 11:34 AM

monday night had my tennis class for school

tuesday 9/26

warm up

deadlifts
135x5
225x5
315x5
365x1
435x1- WAY HARDER than it should ahve been, I wanted to do 3.
405x2 - felt a weird pull in my abs on the second one and stopped
-I feel like my form is getting worse every single time I deadlift. Ugh

dumbell rows

130 x 8 per side

Then I left because I felt like crap.

I'm going to start doing strongman twice a week and 1 gym upper body day. I'm sick of training and I want to do something more fun to keep me interested. We'll see how it goes.

GregMonfredo

09-27-2006, 08:29 PM

Figures I tweek my back tonight playing friggen tennis in class! I'm taking the rest of the week off till saturday. GRRRRRRRRRRRRR

GregMonfredo

09-30-2006, 01:25 PM

Saturday 9/30

warm up

squats (well below parallel)
135x5 with a pause on each rep
185x5 with a pause on each rep
225x3 with a pause on each rep
245x1 with a slight pause
275x1
295x1
305x1 - thought this might have been a bit high, but I asked this power lifter guy who was watching me and he said it was perfect depth.
-first time squatting 'heavy' in a long time. I could have gone a bit heavier but called it there. Felt good.
EDIT: actually now that I think about it, 305 x 1 pretty much ATG might be a PR which will make this workout even better.

520lbs tire x 5 flips

stones to around 48 inche platform (no tacky)
185 x 3 singles
225 x like 4 or 5 misses. I coudln't even lap the damn thing
225 x 1! It was easy too.
Then I missed the 225 again
155 x 4 or 5 singles without lapping it before the load

520lbs tire x 25 flips! big big big pr! I might have been able to do a few more too. I think flipping a tire that has pretty much no treading on one side is helping a lot on the getting it off the floor part.

next size tire up (guessing around 650 -700)
Flipped it on the first try! It was hard, but not that hard so I tried it again and got it up to around my shoulders but couldn't transition it over.
Then took a couple minute break and flipped it again. Next week I want to flip it 3 times.

Thought I was gonna have a shitty workout afte rmissing the 225 stone like 5 times, but it turned out good! I want to compete so badly.

GregMonfredo

10-02-2006, 11:47 AM

monday 8/2

warm up + some RDL's, curls, etc. to get blood flowing into my muscles because I am very sore from saturday

pull ups
palms away
bw x 10
+25 x 5
+25 x 5
chins
+25 x 6
+25 x 6
palms facing eachother
+25 x 5
+25 x 5

dips
bw x 10
+45 x 8
+45 x 8
+45 x 6
-my shoulder didn't feel that great on these

face pulls
90 x 6
120 x 5 (too heavy)
105 x 5
105 x 5
-tried going heavier and lowering the reps on these since I've only ever done them for like 10 - 15 reps

suspended push ups (pause on the bottom)
1 set of 15
1 set of 12 with feet elevated on a box
2 sets of 10 with feet eleveated on a box

tri press downs
1 set of 25
2 sets of 20

GregMonfredo

10-03-2006, 07:14 PM

tuesday 10/3

warm up

farmer walks
135 per hand x 50 feet
185 per hand x 50 feet
205 per hand x 50 feet
225 per hand x 50 feet
250 per hand x 50 feet

farmer hold
275 per hand x 16 seconds! I didn't think I was gonna get this much.

backwards sled drag

4 plates + 100lbs x 50 feet
7 plates x I don't remember how long but I think I stripped a plate down after not that long and finished very slowly
5 plates x 50 feet - slow!
5 plates x 50 feet - slow again!
-It seems like every time we do sled now, it gets harder and harder. I dunno what the hell is going on, but like 2 months ago I was able to do a lot more weight and faster than the last few times I've done sled. I was thinking maybe becuase when the sled was new, it had paint and whatever else on the bottom so it made it more slick/easy? Anyone have any ideas?

GregMonfredo

10-04-2006, 08:48 PM

wednesdya 10/4

Just wanted to see what I could do a mile in now a days and got 6:44.4

I suprised the hell out of myself. It was tough though, I thought I was gonna puke, but didn't.

My best mile was 6:22 give or take a couple seconds, and that was when I ran a lot and was trying to get a quicker mile. ANd it took me a VERY long time to get to that. When I did that time, I was averaging around 6:35 - 6:45

GregMonfredo

10-05-2006, 01:30 PM

thursday 10/5

warm up

standing strict overhead
95x5
135x5
145x3
145x3
145x4 - last one was tough

incline dumbell
75s x 7 grrr
75s x 8 last one was crappy
75s x 6 grrrrr
dropped it to 60's to rep out and I still barely got 8!

chest supported rows
1 plate x 10
2 plates x 10
3 plates x 6
3 plates x 6
2 plates + 25 x 8
2 plates x 8
-I'm so small it is hard for me to grab the handles in proper position. annoying.

slight decline tri extensions
30s x 8
30s x 7
30s x 7

machine curls
3 sets x 10, 8, 5

GregMonfredo

10-07-2006, 02:37 PM

saturday 10/7
Weight is still hovering around 162 - 165. My eating (and sleeping) has been horrible lately. I need to get back on track big time.

warm up

squats below parallel
135x5 atg with pause
185x5 atg with pause
225x3 atg
255x1 atg
285x1 atg
315x1 but got a little help from my spotter
-I told myself i wasn't gonna go 'heavy' today but then just kept adding weight. I took too big of jumps too. I do better with smaller jumps. I think if I did a couple more reps and added in a single with like 300 I would have gotten 315 easily. There was no reason why I should have needed a little help on it.

520lbs tire x 5 flips

650-700lbs tire x 3 flips and got a 4th up to my chest. I need cleats for tire flipping.
-video: http://media.putfile.com/greg-650-700lbs-tire

stonesssss
185 stone x 3 singles
225 stone x I think 4 or so singles and a couple of misses.
series
155, 185, 225 - did the 155 without lapping and barely lapped the 185, then coudln't get a good grip on the 225 and couldnt get it to my lap. It's so annoying, if I get a good grip on the 225 stone, it really feels like it weighs 1lbs, but my grip from off the floor is the main problem. I think I'm gonna order some tacky. I think I'll be able to load much heavier stones (for me) if I use tacky.

520lbs tire x 50 flips! :EP:

Couple pics:
http://i2.photobucket.com/albums/y44/imxdestroyed/650-700lbstire.jpg
650-700lbs tire

http://i2.photobucket.com/albums/y44/imxdestroyed/225lbsstone2.jpg
225 stone

http://i2.photobucket.com/albums/y44/imxdestroyed/225lbsstone.jpg
225 stone

Jay Hagadorn

10-07-2006, 02:47 PM

Cool pics Greg. I couldn't get the file to play. Great workout! Looks like you train in a bus yard...

GregMonfredo

10-07-2006, 03:24 PM

Oh cool, a response in my journal! haha.

Thanks. Yeah that's the alley behind this gym about 30 minutes from my house. Me and a couple friends drive down there once a week to get some training in with stones and tires. I guess they keep buses for some school back there. There is always buses and trucks and stuff driving past us while training.

The video is kinda big, so it'll take a little bit to load.

Jay Hagadorn

10-07-2006, 03:40 PM

Wow, that was a huge file! Good job. BTW, I do read your journal...

GregMonfredo

10-09-2006, 03:49 AM

Thanks Jay.

Sunday 10/8
~22 minute jog

-Still having trouble sleeping. I only slept 4 hours last nigiht. I am absolutely exhausted right now, and my whole body is aching, and I don't think it'll be a good idea to go to the gym straight from work today so I'm gonna go at night since my tennis class is cancelled. I will hopefully take a nice nap after work, but knowing me I'll be wide awake afterwards (but sitll feeling like garbage)

GregMonfredo

10-09-2006, 07:34 PM

monday 10/9

went to the park with my friend and did a bunch of stuff rather than go to the gym to change it up. It was fun.

chin ups
1 set of 12
1 set of 10
1 set of 9

suspended push ups with pause on bottom
1 set of 15
2 sets of 12

suspended pull ups
1 set of 8
1 set of 5 with keeping my arms as still as possible so the handles woudln't rotate. Made it a lot harder.

suspended fat man pull ups with a pause at the top
2 sets of 10

Tried blast strap tri extensions out, they weren't that hard. Didn't do too many

dips with my backpack on (had the blast straps, couple water bottles, etc. in it)
2 sets to failure. Around 15 both times becuase my arms were pretty beat.

Then tried to tear a deck of cards that I never tore before. Couldn't get through it. Looks like I'll be adding the other 2 decks of this kind that I bought to the pile of decks that I can't get through yet. I need to start buying decks that I know I can get through and just practice practice practice.

-Next time we do this I'm gonna bring rope and we're gonna throw it over a tree branch and climb rope and figure out some other things to do.

GregMonfredo

10-10-2006, 11:49 AM

tuesday 10/10

warm up

farmers
135 per hand x 100 feet - 1 turn
185 per hand x 50 feet
225 per hand x 50 feet
275 per hand x 50 feet - This damn near crushed me. I thought I was gonna split in half. I don't get it becuase last time I did 275 without straps for 30 feet I felt as stable as an ox.
-I'm not counting it as a PR becuase I used straps for the 275 set. I wanted to just go as heavy as I could without having to worry about my grip failing, and thought I would go up to at least 300 per hand. Blah.

sled
backwards
4 plates + sled x 100 feet
4 plates + sled x 100 feet

foward
4 plates + sled x 100 feet
4 plates, 100lbs + sled x 50 feet
4 plates, 100lbs + sled x 50 feet

-It's REALLY annoying how the sled gets caught on cracks in the street and rocks and makes the sled just stop moving and then feel 500lbs heavier tll you get it over whatever it is caught on.

GregMonfredo

10-24-2006, 11:44 AM

Took the last 2 or so weeks off from the gym. I was feeling run down, really stressed, etc and thought I needed a break. Got caught up on school work and feel better after resting for those 2 weeks.

I've still be eating crappy lately, but my weight is still hovering around 165.

tuesday 10/24

farmer walks
135 per hand x 50 feet
185 per hand x 50 feet
225 per hand x 50 feet - didn't wrap my thumb around the bar and my grip felt stronger than normal. I should have kept going.
250 per hand x 50 feet - same thing. Now my hand doesn't get opened up becuase my thumbs are rubbing on my legs.

farmer deads - didn't wrap thumb around bar again
285 per hand x 3
300 per hand x 1 - eeaaaaaasy, should have either held it, or done more reps. Wish I had more weight.

backwards sled
5 plates x 50 feet
5 plates x 50 feet
5 plates x 50 feet

called it there

GregMonfredo

10-26-2006, 01:51 PM

had my tennis class in school yesterday. It was the last day of it, now I start raquet ball which will be more fun.

thursday 10/26

warm up

standing strict press
95x5
135x5
145x3 - easy and fast
155x1 - pretty easy and quick off the bottom. Usually I need a tiny bit of leg drive to get the first rep of 155 started so I was happy with this
-thought I was gonna have a good workout since these went pretty good...

push press
175x3 - form was off and these felt really crapy
-After this set I had a bad headache
175x0! - don't know what happend... form was off badly I guess.
155x3 - tried to strict press the first rep but didn't have it in me. push pressed the last 3

chest supported rows
2 plates x 10
2 plates + 25 x 10
3 plates x 6
3 plates x 6
3 plates + 10 x 4

slight decline tri extensions
30s x 8
30s x 8
30s x 6
30s x 6
-every part of my arms were clicking during these

cable curls
3 sets of 10

scapula retraction
2x25 hanging from pull up bar
2x15 in push up position
-adding these in because my upper back is always bothering me when I sit down without leaning on something and I'm hoping this will help with it.

GregMonfredo

10-28-2006, 01:34 PM

saturday 10/28

warm up

stones (first time using tacky... it was kinda solidified so it was hard to get a good amount on. plus there was dirt all over it and getting stuck to the tacky so it was making it less sticky)
155 for 3 sets of 3
185 for 3 sets of 3
225 x 2
225 x 1
225 x 1

series-
155, 185, 225 did this 2 or 3 times. Only got all 3 stones the first time. If the tacky was on better I would have gotten it more easily.

then shouldered the 155 stone
http://i2.photobucket.com/albums/y44/imxdestroyed/gregshoulderstone.jpg
haha

log cleans

165x3
185x3
205x1
225 x 2 misses arg

planks
2 sets of 35 seconds

bird dog
35 seconds on each side without rest in between

Dan Mereweather

10-28-2006, 03:45 PM

Nice work on the stones, good photo!

GregMonfredo

10-31-2006, 10:50 AM

Thanks!

tuesday 10/31

warm up

farmer walks
135 per hand x 100 feet - 1 turn
135 per hand x 100 feet - 1 turn
135 per hand x 100 feet - 1 turn
185 per hand x 100 feet - 1 turn
185 per hand x 100 feet - 1 turn
135 per hand x 200 feet - 3 turns
-Didn't wrap my thumb around the bar again.
-Need to stop going so heavy in farmers and practice longer distances with turns because turning with 185 was a lot harder than it should have been.

backwards sled drag
5 plates + sled x 100 feet
5 plates + sled x 100 feet
-hoooooooly burn

Called it there to come in and study for my midterm which I'm gonna fail later today.

GregMonfredo

11-02-2006, 10:52 AM

thursday 11/2

warm up

push press
95 x 3
135 x 3
155 x 2 - form felt crappy, and it felt 10lbs heavier on one side...
165 x 1 - same as above
175 x 3 - easy... smoked them
.....after this set I got a big headache just like last week grrrr
185 x 0 - form was way off and I felt like I was gonna pass out from my headache
waited like 5 minutes and missed 185 again but it was close this time.

sat down for a few minutes...

chest supported rows
3 plates + 10 x 7
3 plates + 10 x 6
3 plates + 10 x 6

chin ups just because I felt like it.
1 set of 10 - ouch why did these hurt my wrist?
pull ups
1 set of 4!!!!!!!!!!!!!!!!! boy was I tired coming into this. I had like nothing left before this set. That was pathetic.

decline tri extensions
30s x 10
30s x 8
30s x 6 ....on the 6th rep my elbow made a loud popping noise and it hurt so I stopped.

Called it there. I'm a mess. NO MORE WHITE CASTLE, WENDIES, TACO BELL AND PIZZA. I've had only like 2 or 3 GOOD workouts in a really long time it seems like. Gotta stop eating like this and start sleeping more. I should try taking ZMA or something.

GregMonfredo

11-02-2006, 07:37 PM

round 2....

slow paced jog for about 23 minutes

Now my knee's hurt.

GregMonfredo

11-04-2006, 01:39 PM

saturday 11/4

backward sled drag
2 plates + sled x 50 feet
4 plates + sled x 50 feet
6 plates + sled x 50 feet
8 plates + sled x 50 feet
-hard to pull heavier weights while on gravel becuase my feet kept sliding out from under me. If I had cleats on I would have been a lot faster and could have gone heavier.

tire flip
520lber x5, x3, x3
685lber (I think that's how much it weighs... the paint is wearing off) x2, x2

stones to 48"
singles with 155, 185, 225 (tacky for 225)

Then rolled the giant 330 stone out just to see what it feels like trying to budge a stone that is double my body weight. I couldn't even break it off the floor, haha. I can't even fit my damn short arms around the thing.

stone series
155, 185, 225

Called it there. I really wish there was a few stones in between the 225 and 330

Jay Hagadorn

11-04-2006, 01:44 PM

Great workouts Greg.

Do you feel that your diet may be contributing to your headaches? I have sub-par workouts also when my diet is off...

GregMonfredo

11-04-2006, 01:52 PM

Thanks. Yeah I do think that. I seriously eat so badly lately it's not even funny. Ever since I started eating like this I've been sleeping less because I have a hard time falling asleep; plus I wake up throughout the night. I also haven't been recovering from my workouts as quickly, and have been getting headaches during my workouts. Plus I feel like I'm getting weaker. And on top of all of this, I'm constantly bloated now and I have very very little energy. I really really need to get back to my 6 - 7 meals a day consisting of meat, healthy fats, lots of veggies and some fruit. When I used to eat like that I felt great, looked better, had tons of energy and was stronger. It's just so hard every day when I'm out with some friends and they all want to go get food, then all say stuff like "oh come on, just eat it this once, blah blah." "you can cheat just this once" (then say this EVERY SINGLE DAY) "who cares how you eat?" etc. etc. etc.

GregMonfredo

11-07-2006, 11:44 AM

tuesday 11/7

warm up

farmer walks
135 per hand x 100 feet
135 per hand x 100 feet

then we said screw it and did this medley:
185 per hand farmer walk, backward sled drag with 4 plates on the sled, 180lbs sandbag carry, foward sled drag with 4 plates on the sled. All were 100 feet each with 1 turn each.
-got 3 minutes and 6 seconds for the whole thing. Then I fell to the floor because my legs were dead.

Yep, that's all we did today! Looking back I kinda wish we did a bit more before the medley, but oh well. Like my friend said.... "we've had worse workouts before."

GregMonfredo

11-09-2006, 03:40 PM

wednesday 11/8
had my raquet ball class in school. Played for about an hour. It's SO much fun.

Thursday 11/9

I didn't feel good when I woke up this morning, and felt worse after work. Plus my knee's were really bothering me for some reason. Then flell asleep for like an hour and a half and thought I should give my body a rest and not go to the gym for heavy lifting. Plus becuase my knee's are bothering me, push press was out of hte question. So I went to the park with my friend and did some crap-

pull ups
x10, x10, x10

chin ups
x5 - these weren't hard, but for some reason my wrists hurt now when I do chin ups so I stopped

pull ups again
x8

Fat man pull ups
x8, x8

suspended push ups
x12 with a pretty long pause on each rep
x20 without a pause
x15 with out a pause

Dips
I went, then my friend, then me, etc. only rest was while the other person was going. I did something like 15, 10, 6, 4 (and failed the 5th!) I was pretty fried.

GregMonfredo

11-11-2006, 01:38 PM

saturday 11/11

3" axle deads
135x5
225x5
275x3
315x3
365x1
-first time doing any type of deadlift in a while. 3" bars are tough for me, haha.

685lbs tire x 5 flips!
video - http://www.youtube.com/watch?v=cE46-b1OXAU

stones
185 x 1 or 2 singles

225 x 2 failed 3rd after struggling at the top. Felt like I was gonna pass out if I didn't let go
video- http://www.youtube.com/watch?v=iIE4l87WSDU

225 x 2 and couldn't lap the 3rd rep. Was pretty fried!

520lbs tire x 20 flips.
-the tire was wet, plus one side has pretty much no tread so this wasn't that easy. I could have kept going (I've flipped this tire 50 times in a row before) but I was pretty tired from the rest of the workout.

GregMonfredo

11-13-2006, 07:31 PM

Monday 11/13

pull ups
bw x 13 (might be the most pull ups I've ever done. I know I've done 15 chin ups, but I'm not sure about pull ups. I wanna hit 20)
bw+25 x 5
bw x 8
bw x 8
-I've come to the conclusion that more volume on pull ups works better for me. Since I've started doing more sets/reps I'm getting better at pull ups and my lats seem to be getting bigger.

dips
+45 x 10
+90 x 5 (ow, hurt the center of my chest)
+45 x 10

face pulls
105 x 8
105 x 8
105 x 8
90 x 12

suspended push ups
x12 - feet elevated with a pause at the bottom
x10 - feet elevated with a pause at the bottom
x20 - normal with no pause

tri pressdowns
1 set of 30 with a wide grip
1 set of 25 with a closer grip

-tweaked my upper back/back of neck again! UGH

GregMonfredo

11-18-2006, 03:19 PM

saturday 11/18

warm up

log
135 - 1 clean + 3 presses
155 - 1 clean + 3 presses
175 - 1 clean + 2 presses, then lost balance and had to put it down. The presses were pretty easy
175 - 1 clean - missed press, cleaned it again and got 2 presses
-my form on push presses (with bar or log) sucks. I hardly use the log though so I was decently happy with this.

stones to 48"
155 stone x 5 in 15 seconds
185 x 5 in 16 seconds
225 x 5 in 21 seconds!
-really concentrated on speed and I suprised myself with the 225

tire
520 tire x 50 feet in 17 seconds (I think thats what it was)
520 tire x 5 flips and then I jammed my finger kinda bad.
-I've said it before and I'll say it again--I REALLY wish the treading was good on both sides of this tire. One side is really bad.

GregMonfredo

11-20-2006, 11:05 AM

monday 11/20

warm up

pull ups
13, 10, 8
-forearms were dead after the first set. ugh

dips
+45 x 12
+45 x 10
+45 x 8 or 9
-ugh

face pulls
105 x 8
105 x 8 last couple were sloppy
105 x 8 last few were sloppy
-ugh

suspended push ups (no pause)
20, 15
-ugh

Called it there. Bad workout.

GregMonfredo

11-21-2006, 11:11 AM

tuesday 11/21

warm up

farmer walk
135 per hand x 100 feet - 1 turn
185 x 100 feet - 1 turn
225 x 50 feet - 11.4 seconds
225 x 50 feet - 11.3 seconds
225 x 50 feet - 10.6 seconds
-Grip felt strong as hell. Not wrapping my thumb around the bar is helping me a lot.

sled drag
5 plates x 50 feet backward
5 plates x 50 feet backward
5 plates x 50 feet foward
6 plates x 50 feet foward
6 plates x 50 feet foward
-very short rest (around 75 seconds or so) between sets, except before the last one because I got distracted.

GregMonfredo

11-25-2006, 02:26 PM

saturday 11/25

warm up

log
135lbs 1 clean + 5 presses
155lbs 1 clean + 3 presses
175lbs 1 clean + 1 press
185lbs 1 clean + 1 press + 1 miss. cleaned it again and missed it again.... so bad. Plus i tweaked my upper back again!!! This time I know when I did it because I felt it happen. It was in the middle of the first press. I probably should have stopped after that but whatever.
video - http://www.youtube.com/watch?v=VF-1RzniM3g
-my friend dindt know I was gonna clean it again after I put it down, so he shut the video off and instantly restarted it, that's why there is a jump in the video.

stones to 48"
155lbs stone x 5
185lbs stone x 5
225lbs stone x 4 and missed the 5th
-definitely much slower than last week. I was more worrying about getting all the loads in than the time which messed me up as you can see in the video I was taking too long inbetween each load. I feel much stronger when I go faster too. LIke when I take too long between loads I feel much weaker and I feel like I won't get as many reps. I also crushed my finger between the stone and platform when I missed the 5th rep. My whole finger was numb for a while and my nail is all purple now.
video - http://www.youtube.com/watch?v=MKSsJT2I2xE

pull throughs
100lbs x 10
full stack x 12
full stack x 12

levering
10lbs sledge hammer x 1 per arm.

pinching
three 10's x 1 lift and hold per arm
four 10's, just missed locking them out with my right arm and got it like 8 inches off the floor with my left

pull ups
13 and just missed the 14th. Arg

I don't know why I did the last three things.

GregMonfredo

12-02-2006, 11:07 AM

Took the last week off because when i tweaked my neck last saturday, it was the worst I've ever done it and it hurt to do anything for like 3 or 4 days.

saturday 12/2

warm up with power cleans
95 x 5
95 x 5
145 x 3
145 x 3

stonessssssssss to 56" (deloaded every load.... no tacky)
155 x 3 singles
155 x 3
185 x 1
185 x 3 video - http://www.youtube.com/watch?v=k_QGLu8_QuM
-first time going to a platform this high, definitely made it harder for me since I'm so short.

Attempted to lap the 330 stone again.
ALMOST got it the first try! It was on my knees. Another like inch up I would have been able to roll it onto my lap. video - http://www.youtube.com/watch?v=kYDEzgUl8ik
Tried it again but wasn't as close.

225lbs stone to 48" platform (with tacky)
3 loads. First 2 were really fast, but then the stone got a LOT of dirt/sand all over it and I coudlnt grab it so I had to wipe the stone down before the last load

685lbs tire x 3 flips. Fastest I've ever done it. IT also had probably 20 gallons of water in it from the rain and was all wet so it made it harder.

GregMonfredo

12-05-2006, 10:38 AM

tuesday 12/5

warm up

ATG squats
135x5
185x5
225x5
245x5
275x3
295x2 - wanted 3, and probably could have had it but my hamstrings were really really tight and I got a cramp right before this set
-called it there. First time squatting in a while.

Bulgarian split squats
60's x 3 per side -almost fell over after the 3rd rep on each set, and had no balance on the other reps either....soooo too heavy
40s x 8 per side
40s x 8 per side
-these are MUCH harder than I tought they were going to be.

pull ups
2 sets of 10

suspended push ups
1 set of 12 with a pause
1 set of 10 with a pause

and I'm spent. My legs are already sore. When I was jumping down after my sets of pull ups I almost fell over haha. That's what I get for not really squatting in a long time.

GregMonfredo

12-07-2006, 12:07 PM

thursday 12/7

ive been sick for the last 2 days with a fever and a really sore throat, plus my legs are still really really sore, so I was gonna just skip today. Then i called myself a bitch, came to my senses and went to the gym.

warm up

push press
95x5
115x5
135x3
155x3
175x3
185x1
195x0 crap
-wasn't planning on going too heavy since I'm not feeling good, but my form felt good for once so I decided to go for 195 and of course I miss it.

dumbell rows
100 x 10 per side
100 x 10 per side
100 x 10 per side
-didn't use straps

face pulls
105x6
105x6
105x6
105x6

decline tri extensions
30s x 10
35s x 6
35s x 6

hammer curls
50s x 10 per side
50s x 8 per side

GregMonfredo

12-09-2006, 12:47 PM

saturday 12/9

I'm still pretty sick, worked out anyway.

warm up

power snatches
4 sets of 2 with 95lbs.
-Just trying to work on form.

power cleans
3 sets of 2 with 95lbs
3 sets of 2 with 155lbs
-Working on form again

stones to 56"
some random loads with the 155 and 185 stone

attempted the 330 stone again, got it to where I did last time. I shouldn't have tried this again considering I was feeling really week and I'm sick. Stupid.

series to 56"
155, 185, 225 -missed the 225 at the top twice and crushed my finger again.
deloaded each stone in this series after loading each one.

155, 185, 225
-got all 3 this time. Didn't deload inbetween loads. It wasn't as fast as it could have been, becuase I kept worrying that the stones were gonna roll off the side of the thing we were loading them onto, so I kept checking on the stones. http://www.youtube.com/watch?v=FrFGgBI0jl4

I hate being so short. arg

Then I carried the 225 stone across the gym to put it away cuz I didn't feel like rolling it.

pinch grip
four 10's
got it half way up and missed a couple other times with my right hand, then got it with my left http://www.youtube.com/watch?v=HsqehM10Mak

two 25's. copule singles with both hands
two 25's + 10 - couldn't break it off the floor. It made it harder sine the 10 is so much shorter than the 25's.

GregMonfredo

12-12-2006, 12:00 PM

tuesday 12/12

warm up

squats
135x5
185x5
225x3
255x3
275x3 - felt harder than it should have
275x3 - not as bad but still tougher than it should have been
-after this set right under my hip on the side of my leg felt a little weird, didn't think anything of it though
275x1 - OWWW that spot hurt really bad and I had to rack it after the first rep
-Called it there. It hurts to just walk

figure I could still do some pull ups
only did 1 set of 13 and just missed the 14th rep. Only did 1 set because I got aggrivated because that's like the 4th time I've only been able to do 13 and I don't know why I failed the 14th rep.

ughhhhhhh. I'm really sick of hurting myself and being so weak and not knowing what the hell I am doing.

GregMonfredo

12-14-2006, 12:36 PM

thursday 12/14

hip doesnt bother me at all today. sweet

warm up

overhead lock outs (couple inches above my head. it was maybe a 10 or so inch range of motion. I'll measure it another time)
95x5
135x5
155x5
175x3
195x3
205x2, coudln't budge the third
-felt strong on these!

bradford presses
95x8
95x8
105x6

dumbell rows
110x8 per side
110x10 per side
115x8 or 10 per side (i forget)
-no straps again. my grip felt strong on these!

slight decline tri extensions
35s x 6
35s x 6
35s x 5
-felt stronger on these than i normally do!

face pulls
105x10
105x10
-felt strong on these too!

I tried spike today for the first time ever. I took 1 when I first woke up. I didn't think it did anything becuase i felt exactly the same, up until I got to the gym. Then I felt much more focused than I normally do, and I actually felt strong for once :) Good workout!

GregMonfredo

12-16-2006, 05:23 PM

saturday 12/16

warmed up with some light power cleans again
95 for 2x3 reps
145 for 2x3 reps
-I think that's all I did. My form felt crappier than it has been or else I would have went up in weight since I know I can do a lot more.

box jumps (2 tires stacked on top of eachother) it was about 38-42" high. I'm not exactly sure, but I will bring a tape measure next week becuase I'm going to start doing these more
first jump I started a few feet back to get some speed going and got it.
Then I missed 2 times from just standing there. One time was very very close. I was suprised I could get that high considering I have never done this before.

685lbs tire for 2 sets of 3 flips (failed 4th flip on the 2nd set)
-felt kinda hard today

stones
couple of singles with the 155 stone

series
155, 185, 225 to 48" platform.

155, 185, 225, 185lbs sandbag to 48" platform
video- http://www.youtube.com/watch?v=fIWizId4-n8
-on this set, my friend who was deloading the stones for me as I was going, dropped the 225lbs stone on his foot :eek: You can see him jumping and run away after he takes the 3rd stone down.

took the 330lbs stone out for another try at it
first try--broke it off the floor again but couldn't lap it
second try--lapped it and started to stand up with it! STOKED!
video- http://www.youtube.com/watch?v=3Jg4zsFDApY

The video's are really bad quality becuase my friend came and brough an actual video camera, but he didnt have the program to upload the video's to to make them good quality. He's getting the program hopefully tonight from his brother and then I will post the good quality videos. I'll also maybe post a couple other video's from today (tire flip set, and maybe the box jumps)

Jay Hagadorn

12-16-2006, 08:50 PM

-on this set, my friend who was deloading the stones for me as I was going, dropped the 225lbs stone on his foot :eek: You can see him jumping and run away after he takes the 3rd stone down.

Ouch!!! Is your buddy OK? Good job BTW...

GregMonfredo

12-17-2006, 09:55 AM

Haha, yeah he was ok. I was afraid he broke his foot but he seems to be fine.

GregMonfredo

12-19-2006, 12:23 PM

tuesday 12/19

-Weighed in at 171 this morning with my clothes and sneakers on

I was going to squat today, but got the sudden urge to deadlift because I haven't in so long

warm up

135x5
225x5
315x3
365x1
405x1 (added straps)
425x1
465x1 PR FINALLY!!!!
485xmiss (to my knees)
485xmiss (to my knees again)
-first time deadlifting in a while with a PR makes me happy. I used straps because my thumb was hurting on hook grip and I dind't want it to mess with my head when I got heavier. It was I think only the second time I've ever used straps on deadlifts and the other time was when I was doing 10 rep sets one time.
Here's a video of the 465 set and the 2 misses with 485 - http://www.youtube.com/watch?v=IQ1pyGJlCe4

pull ups
4 sets of 8

shrugs
315 x 8
315 x 8

Thursday is my last day of classes finally, so I'm gonna have a lot of free time, and won't be stressed really so I'm gonna train hard the next 4 weeks. I'm going to add back that 4th day, and on this day I'm going to do back squats, romanian deadlifts and shrugs. I'm hoping doing that stuff will make my deadlift lockout stronger becuase as you can tell my lockout is a main weakpoint, and I feel it's because my glutes/hamstrings/and upper back are way too weak. After doing this for the month or so I'm gonna come back and try to hit at least 485 on deadlifts which I don't think will be a problem.

GregMonfredo

12-21-2006, 01:11 PM

thursday 12/21

warm up

strict over head lockouts (same ROM as last week)
95x5
135x5
155x3
175x3
195x3
205x3 - easyyy
215x1 - VERY hard. took a lot of struggle to lock it out
215x2 - i smoked the first one, then got it like 2 inches off the bar before dropping it, then immediately tried again and got it 1 more time.
-I didn't want to let myself end on a bad note (even though I did get the rep) so I tried another set. Glad I did.

bradford presses
105x6
105x6
105x6

dumbell rows
120x8 per side
120x8 per side - sloppy/hard
110x10 per side
-didn't use straps again

decline tri extensions
35s x 8
35s x 6
-both of my arms were clicking a lot and felt weird so I only did 2 sets

face pulls
105x10
110x10