Monday May 13th 2013 Wk 14 @ DSD Squat 3x110lb 3x120lb 5x135lb 3x160lb 2x190lb 1x205lb 7x215lb Notes Start of Wk 14 Band inverted rows: 3*10*BW Band good mornings: 3*15 BW Lunges: 4*20 Supermans: 3*20 Finished with some abdominal work 215Ib for 7 was more than enough but I at least wanted ten going into the [...]
Posts tagged: Training
DSD Training Update: End of Wk 12
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Friday May 3rd 2013 Deadlift 5x165lb 3x185lb 3x200lb 4×8 240lb Press 10x50lb 2×10 70lb Hanging leg raises 4x10xBW Notes End of first week on second training block. Training at DSD. Bicep curls: 20Ib*15, 15Ib*15, 15Ib*15 Band Leg Curl: 60 total Barbell Calf Raise: 3*15*70Ib Strongman Finisher: Sledge hammer *10 L/R (each arm), KB Farmer walks (towel [...]
Training Update: DSD Wk 12 Begins
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Monday Evening- 4/29/12 Back Squat: 120*5, 135Ib*3, 150Ib*3; work set: 175Ib*8*4 (Superset) MB Slam: 4*10/w-15Ib Inverted rows: 3*10*BW (164) Band Goodmorning: 3*15 BW Lunges: 100 total reps Supermans: 100 total reps Finished with some abdominal work. Tuesday Morning: 6 rounds of the following. Band work: targeting lower abdominals (forgot the official name) 15 reps Russian [...]
Wk 10 Training Update – theDSD
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Bench Press: 75Ib*3, 80Ib*3, 90Ib*5, 110Ib*3, 130Ib*1, 135Ib*15 Med Ball Throws: 3*3*each arm: 20Ib*3, 15Ib*3*2 1 Arm Bench Press: 35Ib*6, 40Ib*6*2 Weighted Pull ups (+20Ib): 9, 5, 4 Finisher: Sand Bag over the shoulder sprints (one way), drop bag, sprint down and back (pickup SB) return to start with SB. Four rounds of this was [...]
Start of Wk 10! Training Update at DSD
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Squat 3x90lb 3x100lb 5x115lb 3x135lb 1x160lb 21x170lb Notes Start of Week 10- Training at DSD KB OHP: 26Ib*6, 35Ib*6, 44Ib*4*2 Face Pulls (bands) : 4*10 DB Batwing: 20Ib*10, 25Ib*10, 35Ib*10 Band pull aparts: 2*25 Sand Band Split Squat: 2*6 Finisher: high handle prowler work. Sled plus (90Ib) 45s on each side (down and back), then add [...]
Top Three Goals
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Personal commitment form at DSD asks for these in writing. My goals are: Fat Loss; I want to reduce my body fat to 10-9%, more if necessary. The aim here is overall health and wellness. I’m at 16% last time we checked. Strength; I want to traditional bar deadlift 400Ib by the end of this [...]
Friday- Press
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Press 45Ib*5 65Ib*5 80Ib*3 [...]
Protein Supplement Powders
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This is the protein I’m taking when needed but I mostly attempt to eat, whole unprocessed foods. I was taking Sun Warrior raw vegan brown rice blend but decided to switch things up. This pea protein is loaded with plenty of essential and non-essential amino acids (proteins). This pea protein is cheaper than the [...]