Happy New Year folks! Let the last month of training before the Fit Expo American Cup begin!

Alright...alright. I have been absolutely horrible at updating my blog. So, one of my New Year's resolutions is to be more consistent. My wife graciously gave me an iPad for Christmas so I should have no excuse. So, to get the party rolling, I will enter the first few sessions of 2011.

On a side note, I have really beat up my body. My whole right side of my body feels like I have been hit with a baseball continuously. After the Fit Expo at the end of January, I look forward to some time off for repair.

January 2, 2010

Feels groggy from the long weekend...I still managed to squeeze in a quick chest, shoulder, and tricep session. The problem: lost my journal entry.

January 4, 2010

Feeling a little beat up and trying to expand my recovering time, I opted for a true speed deadlift day.

Conventional Deadlifts - I averaged about a minute or less between sets; all done raw

405 x 2 x 1
405 x 2 x 2 w/ 2 chains total
405 x 2 x 2 w/ 4 chains total
405 x 2 x 2 w/ 6 chains total
425 x 2 x 2 w/ 6 chains total
405 x 2 x 2 w/ 2 chains total
405 x 2 x 1

Wide Neutral Grip Lat Pulls
140 x 8 x 3

Undergrip Straight Cable Bar Rows
140 x 8 x 1
150 x 8 x 2

GHR's
Blue Mini Band x 8 x 3

January 6, 2010

Bench Press
225 x 10 x 1
275 x 2 x 1
315 x 2 x 1 off one board (added my Rage X shirt)
335 x 1 x 1
345 x miss x 1 (I came down a little too crazy and lost control of the bar near the top end)
275 x 2 x 2 off a 1/2 board
315 x 2 x 1 off a 1/2 board
315 x 2 x 1
325 x 2 x 2
345 x 1 x 1
345 x 1 and missed second (set the bar on chest way to high) x 1

Dumbbell Bench Press
70 x 12 x 1
75 x 12 x 2

Straight Bar Curls
115 x 6 x 1 (too heavy and bad form)
95 x 8 x 1

Concentration Curls
55 x 10 x 1
65 x 8 x 2

January 8, 2011

Cambered Bar Squats - Lost actual rep/set information when my phone - where I log my journal - went out. So I based the ino below on memory. Also, I used a loose pair of legless briefs for a little more support. I have never worn those before but the rules of my next meet allow them under suit. In the end, I don't believe they will give me much extra support BUT the extra material will serve to help tighten the looseness in the hips of my competition suit.

Started with straight weight and then started to add chains. I worked the weight up to 390 x 2 x 2 with 3 chains and then dropped the chains and moved up to 450 x 1 x 1.

Kettle Bell Lunges
24 kgs x 10 x 3

Overhead Squats w/ bar only - this is the first time in a long time I have utilize this movement. I did it primarily to help keep my shoulders back and back tight. No tightness in core or hunched over, you cannot perform this exercise.
55 x 10 x 3

Standing Calf Raises
230 x 15 x 1
320 x 10 x 2