This week has been pretty good. Into the gym by 4:10am and usually done around 5:15. Monday, chest was my main goal. I hit 225 for 17, 5, 3 that day and finished with Extreme stretching on the chest and pullups with single arm rows. Also hit a few triceps exercises.

Tuesday was Shoulders and single leg movements. I hit 155 for my DC method on Military. Knowing me, I hate shoulders because they are weak, this actually felt good to hit them like this. Like I was actually using them. I followed Military up with Bulgarian squats and lateral raises.

Today, Thursday, I hit legs. I ended with 17, 6,5 with 285  on squats. Then hit 275, 365,365 all for 5 on deadlift working on speed. For the first time in well over a year my back didn’t hurt on those. I’ve said that before too though so we’ll see. I finished with GHR and will now hit my stretching for my cool down. I did some martial arts hammy stretches between deadlifts which felt really good and made insta-rubber on the legs.

Legs today. Came in early today and rolled out. My legs were tight from prowler yesterday but not too bad.

Squats: worked up to 285 for my 3 sets with 12 breaths between. I hit 15, 5, 5.

RDL’s: 225 3×8

Bulgarians: 105 3×6

Military: 135×5, 155×5x2sets

stretched the heck out of my quads. first time I hit my heel to my butt in 2 years. I am lazy. Time to change!

Franco Columbo deadlift off bench. Light stretching. 95 for 5 with a hold on the bottom.

New focus for me! I need to get my butt up and train early to get it done. I got to the gym this morning at 4:15am and instead of worrying about which client to call back and to reschedule or other B.S., I found myself figuring out which exercise to do next. Like I stated in my Monday post, I am going to give DC training a go next week. I wanted to find some numbers for bench today and squats tomorrow. I was disappointed in my bench today but since I passed out and gave myself a concussion a month ago doing stones, i should see some good progress. My bench for reps at 225 about a month and a half ago was 26 or 27, so I figured 225 would be good today. I warmed up:

135×2x10, 185×10, 225×10… then my last set was 3 sets with only 12 breaths between. I hit 225×16,x5×3… that was tough! I then focused on extreme stretching of the pecs by using 5lb dumbbells and hung my arms in a chest fly position off the bench, bringing the weights back into my chest, pressing up, then slowly lowering again for a 5-10sec hold. I did this for about 5,6 reps. Huh, didn’t realize how tight my chest was, and I feel pretty damn good right now.

Bench was my main exercise today and felt really good in the chest after the stretching, like it was getting more blood to my pecs. Assistance exercises today I did behind the head triceps press with a dumbbell with the same stretching technique I used on the bench. I only used a 35lb dumbbell but that was enough. After holding the stretch and shutting off the GTO’s, it was a tough exercise. I then did pullups for 1,2,3,4,5,6,7, and 8 rep pyramid. Finished with Single Arm shrugs with 115 on the barbell, not dumbbell. Since I had time afterward and didn’t worry about work, I hit the prowler. I haven’t done this in a while. We just got some new ski’s on the sled that a client of mine made for us. This made the thing pretty hard to push, but I only used 25lbs on each post and pushed it 3x’s for about 50-55 yards. I was done after that.

This program is going to be good, especially focusing on the extreme stretching of exercises. As a trainer, we get lazy too and do not do the things we are supposed to. Need to focus on ourselves too. We don’t need to be fat trainer’s who “do as I say, not as I do.”

Side note: I got the new iphone so I am posting more video’s on youtube. I have some of Trish lifting on there that will be pretty much always up to date. She is going to Finland in November, representing the US for powerlifting Worlds! Good luck Trish!

Check out the youtube channel under wibarbell

Kirk and I talked yesterday about training and the DC Method. I am going to lift this week trying to find numbers and put together a program for next week. The DC method is about Powerbodybuilding, not just body building. All elite bodybuilders are strong as an ox, and that is why powerlifters make great bodybuilders if they choose to diet down. Diet is 80-90% of looking good. So if you are struggling with weight loss, figure out your diet. My diet right now consists of pop tarts and Mcdonald’s double cheeseburgers. I need to change this and get re-focused. The DC method is a great change up for me that i want and need to try.

http://www.livinglakecountry.com/lakecountryreporter/sports/95423744.html

Another day of working out and not really training. The lifting and head is feeling better but I still have to stay light. I hit 3×10 with 185 on bench trying to breathe every rep. It sucks cuz the weight feels light and I just want to pound the reps out but can’t because I get really light-headed, so I just take it easy. After bench press I did skull krushers and JM press. My triceps were killing me. This is actually the first time I did the JM press, and I liked it. I am going to include this in my programs from now on. Especially after skull krushers my tri’s were fried. I then did rows for 15 and face pulls for 15 on our homemade TRX handles. The last exercise I did was triceps pushdowns for 4×25.

No wonder why people like doing upper body only, it is easy. When you are sore your arms hurt a little bit but you can still get out of bed without pain. The problem is though, after years and years of only doing upperbody stuff, your legs become weak, fatigue easy, and eventually you will start having knee, hip, and back problems. If you think squatting is bad for your knees, talk to someone who actually knows how to squat correctly and you will realize you should have been doing them all along.

Monday’s training went really well. I just stayed light and tried not to push through any weights to cause me to pass out once again. I did shoulders and hit reps.

Seated Military – 3×15 @85lbs

Standing Front Strict press – 3×15 @85lbs

Barbell Curls – 65lbs 3×20

Lateral raise – 3×15 @20lbs

Front raise to above head – 5lbs 3×25

The front raises really helped my levator problem I have been having with bench press. I messed it up about 4 weeks ago bringing the weight too far down to my stomach while pressing in a shirt. I wasn’t used to the weight plus shirt work is fairly new to me as well. Result – I messed myself up. After the front raises I didn’t wake up with a stiff neck this morning which was surprisingly nice.

I am back at it from my concussion. About a week and a half out. After about 20min of lifting I felt like I was going to throw up and my auditory sense was F*($% up. I started with a good warm up which felt, well, good. I then started on upperbody stuff because I didn’t want to strain too hard on lower body. I did a set of bench at 135 and decided to go for reps. I hit 60 reps really squeezing out the last few. Definitely not smart. I got up and my sense of sound was messed up. I felt like I was under water for about 5 minutes and couldn’t hear much. My doc cousin was in and he said, “yeah, probably not a good idea yet.” He stated that sense of sound going is the first response in just about passing out.

After I felt a little better I did 3sets at 30lbs for 10 reps of db shoulder press, then 2 sets with just the bar bulgarian split squats for 10 each leg. I felt ungood at this point and did a few band walks and called it a day. I felt crappy for another hour afterward but am now feeling better again.

Need to get back at it;)