I felt like I was dragging ass yesterday, but I managed to push through and have a good training session. I was going to hit legs but decided to give them a rest until Wednesday.
Training: Push
Hammer Strength Chest: 3 Sets(Normally I would use dumbbells for the presses but this machine allows me to press with minimal pain in the left shoulder)
380lbs x 12
380lbs x 10
290lbs x 15
Free Motion Shoulder Press supersetted with Feet Elevated Close Grip Push Ups: 3 Sets
120lbs x 15, 20 Push Ups
120lbs x 12, 20 Push Ups
120lbs x 15, 20 Push Ups
Run The Rack Dumbbell Side Laterals: 3 Sets
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
Neck Flexion: 3 Sets(Head hanging off of a bench with a 45lb plate against my forehead)
45lbs x 12
45lbs x 10
45lbs x 10
Seated Calf Raises: 3 Sets (30 Seconds rest, slow eccentric/fast concentric)
290lbs x 15
290lbs x 12
290lbs x 13
Taking tonight off to go chill with Term and ST. at Newbury Comics for his cd release. Click on the picture of him at the top of the blog page to check out his myspace.
Video Of The Day:
Tuesday, September 30, 2008
Monday, September 29, 2008
POLITICS AS USUAL 9-30-08!!
Quick post today.
Last weeks lifting schedule was a little screwed up due to having Thursday and Friday off from work. I ended up lifting Thursday and taking Friday and Saturday off. I then started the week early by doing my pull session Sunday.
Training: Pull
Hammer Strength Rows: 4 Sets
315lbs x 12
405lbs x 8
405lbs x 9
405lbs x 8
Close Grip Pulldowns with extended ROM: 2 Sets(3-4 second eccentric/fast concentric)
110lbs x 10
110lbs x 8
Hammer Strength Shrugs supersetted with Lat Pulldown Face Pulls: 4 Sets(I havent done a shrug in a LONG time, so I decided to add them in today.)
495lbs x 10, 70lbs x 12
495lbs x 10, 70lbs x 12
495lbs x 12, 70lbs x 10
495lbs x 11, 70lbs x 9
This was a machine based pull session. I changed it up a bit seeing as I always preach on functional free weight movements. Next week I will be back to my free weight basics.
After lifting, I went over to Term's. He was filming for his video "Boston", so I got to be in the video which was pretty sick. Tomorrow is the big day, POLITICS AS USUAL dropping 9-30-08!!! I will be picking up a few copies plus I will be chillen with Term at Newbury Comics on Rte 28 in Salem, NH. He will be signing copies from 6-9. Swing by or hit me up!
Video Of The Day:
Last weeks lifting schedule was a little screwed up due to having Thursday and Friday off from work. I ended up lifting Thursday and taking Friday and Saturday off. I then started the week early by doing my pull session Sunday.
Training: Pull
Hammer Strength Rows: 4 Sets
315lbs x 12
405lbs x 8
405lbs x 9
405lbs x 8
Close Grip Pulldowns with extended ROM: 2 Sets(3-4 second eccentric/fast concentric)
110lbs x 10
110lbs x 8
Hammer Strength Shrugs supersetted with Lat Pulldown Face Pulls: 4 Sets(I havent done a shrug in a LONG time, so I decided to add them in today.)
495lbs x 10, 70lbs x 12
495lbs x 10, 70lbs x 12
495lbs x 12, 70lbs x 10
495lbs x 11, 70lbs x 9
This was a machine based pull session. I changed it up a bit seeing as I always preach on functional free weight movements. Next week I will be back to my free weight basics.
After lifting, I went over to Term's. He was filming for his video "Boston", so I got to be in the video which was pretty sick. Tomorrow is the big day, POLITICS AS USUAL dropping 9-30-08!!! I will be picking up a few copies plus I will be chillen with Term at Newbury Comics on Rte 28 in Salem, NH. He will be signing copies from 6-9. Swing by or hit me up!
Video Of The Day:
Wednesday, September 24, 2008
Word
**PAIN IS JUST A REMINDER**
Just as I expected last night, I really beat myself up. I got into the zone and just kept pushing each set further. My legs are toast today.
When the anxiety is high, its time to crank up the mp3 player, get the straps on, and push some weight. Its hard to be stressed out after a set of deadlifts when all you can see is stars and the only sound you hear is a ringing noise inside your head.
Training Session: Legs
Sumo Stance Deadlifts: 5 x 5
355lbs x 5
355lbs x 5
355lbs x 5
355lbs x 5
355lbs x 5
Sissy Squats on the Hack Machine: 3 Sets(45 second breaks)
25lbs x 10
25lbs x 10
25lbs x 12
Walking Lunges: 2 Sets
35lbers x 45 feet
35lbers x 45 feet
Leg Extensions: 3 Sets(30 second rest periods)
160lbs x 18
160lbs x 12
160lbs x 14
Standing Calf Raises supersetted with Bodyweight Calf Raises: 3 Sets
(Standing calf raises: slow eccentric, 12 second stretch, fast concentric)
110lbs x 8, then BW x 40
110lbs x 4, then BW x 40
110lbs x 3, then BW x 40
Tonight is shoulders, chest, and traps. Then I have two days off which are going to go towards DE-STRESSING.
Keep pushin weight,
Easy
Video Of The Day:
Just as I expected last night, I really beat myself up. I got into the zone and just kept pushing each set further. My legs are toast today.
When the anxiety is high, its time to crank up the mp3 player, get the straps on, and push some weight. Its hard to be stressed out after a set of deadlifts when all you can see is stars and the only sound you hear is a ringing noise inside your head.
Training Session: Legs
Sumo Stance Deadlifts: 5 x 5
355lbs x 5
355lbs x 5
355lbs x 5
355lbs x 5
355lbs x 5
Sissy Squats on the Hack Machine: 3 Sets(45 second breaks)
25lbs x 10
25lbs x 10
25lbs x 12
Walking Lunges: 2 Sets
35lbers x 45 feet
35lbers x 45 feet
Leg Extensions: 3 Sets(30 second rest periods)
160lbs x 18
160lbs x 12
160lbs x 14
Standing Calf Raises supersetted with Bodyweight Calf Raises: 3 Sets
(Standing calf raises: slow eccentric, 12 second stretch, fast concentric)
110lbs x 8, then BW x 40
110lbs x 4, then BW x 40
110lbs x 3, then BW x 40
Tonight is shoulders, chest, and traps. Then I have two days off which are going to go towards DE-STRESSING.
Keep pushin weight,
Easy
Video Of The Day:
Tuesday, September 23, 2008
Block It Out
I am definitely looking forward to training tonight in hopes that it brings me some mental clarity. No matter how stressful or bad the day has been, I can always find solace in pushing weight around.
I havent been training Term the past week because he has been doing a few shows and been in the studio alot. He was on stage with Kanye West last week and also did a show with Nas in Boston.
I should have him back by next week for a few training sessions before his CD release party.
Last nights training: Pull
Dumbbell Rows: 3 Sets
130lbers x 12
130lbers x 12
130lbers x 10
Two Handle Cable Pulldown: 3 Sets(4-5 second eccentric/fast concentric)
100lbs x 12
100lbs x 10
100lbs x 9
Barbell High Pull: 3 Sets(Set stops when the bar speed slows down)
135lbs x 12
155lbs x 14
155lbs x 12
Reverse Flyes on Free Motion: 3 Sets
35lbs x 15
35lbs x 15
35lbs x 12
Cybex Row Machine: 3 Sets(4-5 second eccentric/fast concentric)
170lbs x 12
170lbs x 10
170lbs x 8
Neck Flexion: 3 Sets(Laying down, I let my head hang off the end of a flat bench and hold a 45lb plate on my forhead. I flex my neck until the plate is lifted.)
45lbs x 15
45lbs x 10
45lbs x 8
Tonight is legs. Bring some pain!!
Video Of The Day:
This next article is from Eric Cressey's blog. As I keep telling all my clients:
Why you shouldnt wear Nike Shox or High Heels(hopefully this part just applies to you ladies)
When you elevate the heels chronically - via certain sneakers, high-heels, or any other footwear - you lose range of motion in dorsiflexion (think toe-to-shin range of motion). When you lack mobility at a joint, your body tries to compensate by looking anywhere it can to find range of motion. In the case of restricted ankle mobility, you turn the foot outward and internally rotate your lower and upper legs to make up for the deficit. This occurs as torque is "converted" through subtalar joint pronation.
As the leg rotates inward (think of the upper leg swiveling in your hip joint socket), you lose range of motion in external rotation at your hip. This is one of several reasons why females have a tendency to let their knees fall inward when they squat, lunge, deadlift, etc. And, it can relate to anterior/lateral knee pain (think of the term patellofemoral pain ... you've got restriction on things pulling on the patella, and on the things controlling the femur ... it's no wonder that they're out of whack relative to one another). And, by tightening up at the ankle and the hip, you've taken a joint (knee) that should be stable (it's just a hinge) and made it mobile/unstable. You can also get problems at the hip and lower back because ...
Just as losing range of motion at the ankle messes with how your leg is aligned, losing range of motion at your hip - both in external rotation and hip extension - leads to extra range of motion at your lumbar spine (lower back). We want our lower back to be completely stable so that it can transfer force from our lower body to our upper body and vice versa; if you have a lot of range of motion at your lower back, you don't transfer force effectively, and the vertebrae themselves can get irritated. This can lead to bone problems (think stress fractures in gymnasts), nerve issues (vertebrae impinge on discs/nerve roots), or muscular troubles (basic strains).
So, the take-home message is that crappy ankle mobility - as caused by high-top shoes, excessive ankle taping, poor footwear (heel lifts) - can cause any of a number of problems further up the kinetic chain. Sure, we see plantar fasciitis, Achilles tendinosis, and shin splints, but that's just the tip of the iceberg in terms of what can happen.
How do we fix the problems? First, get out of the bad footwear and pick up a shoe that puts you closer in contact with the ground. Second, go barefoot more often (we do it for all our dynamic flexibility warm-ups and about 50% of the volume of our lifting sessions). Third, incorporate specific ankle (and hip) mobility drills - as featured in our Magnificent Mobility DVD.
Oh, I should mention that elevating the heels in women is also problematic simply because it shifts the weight so far forward. If we're dealing with a population that needs to increase recruitment of the glutes and hamstrings, why are we throwing more stress on the quads?
Eric Cressey
www.EricCressey.com
I havent been training Term the past week because he has been doing a few shows and been in the studio alot. He was on stage with Kanye West last week and also did a show with Nas in Boston.
I should have him back by next week for a few training sessions before his CD release party.
Last nights training: Pull
Dumbbell Rows: 3 Sets
130lbers x 12
130lbers x 12
130lbers x 10
Two Handle Cable Pulldown: 3 Sets(4-5 second eccentric/fast concentric)
100lbs x 12
100lbs x 10
100lbs x 9
Barbell High Pull: 3 Sets(Set stops when the bar speed slows down)
135lbs x 12
155lbs x 14
155lbs x 12
Reverse Flyes on Free Motion: 3 Sets
35lbs x 15
35lbs x 15
35lbs x 12
Cybex Row Machine: 3 Sets(4-5 second eccentric/fast concentric)
170lbs x 12
170lbs x 10
170lbs x 8
Neck Flexion: 3 Sets(Laying down, I let my head hang off the end of a flat bench and hold a 45lb plate on my forhead. I flex my neck until the plate is lifted.)
45lbs x 15
45lbs x 10
45lbs x 8
Tonight is legs. Bring some pain!!
Video Of The Day:
This next article is from Eric Cressey's blog. As I keep telling all my clients:
Why you shouldnt wear Nike Shox or High Heels(hopefully this part just applies to you ladies)
When you elevate the heels chronically - via certain sneakers, high-heels, or any other footwear - you lose range of motion in dorsiflexion (think toe-to-shin range of motion). When you lack mobility at a joint, your body tries to compensate by looking anywhere it can to find range of motion. In the case of restricted ankle mobility, you turn the foot outward and internally rotate your lower and upper legs to make up for the deficit. This occurs as torque is "converted" through subtalar joint pronation.
As the leg rotates inward (think of the upper leg swiveling in your hip joint socket), you lose range of motion in external rotation at your hip. This is one of several reasons why females have a tendency to let their knees fall inward when they squat, lunge, deadlift, etc. And, it can relate to anterior/lateral knee pain (think of the term patellofemoral pain ... you've got restriction on things pulling on the patella, and on the things controlling the femur ... it's no wonder that they're out of whack relative to one another). And, by tightening up at the ankle and the hip, you've taken a joint (knee) that should be stable (it's just a hinge) and made it mobile/unstable. You can also get problems at the hip and lower back because ...
Just as losing range of motion at the ankle messes with how your leg is aligned, losing range of motion at your hip - both in external rotation and hip extension - leads to extra range of motion at your lumbar spine (lower back). We want our lower back to be completely stable so that it can transfer force from our lower body to our upper body and vice versa; if you have a lot of range of motion at your lower back, you don't transfer force effectively, and the vertebrae themselves can get irritated. This can lead to bone problems (think stress fractures in gymnasts), nerve issues (vertebrae impinge on discs/nerve roots), or muscular troubles (basic strains).
So, the take-home message is that crappy ankle mobility - as caused by high-top shoes, excessive ankle taping, poor footwear (heel lifts) - can cause any of a number of problems further up the kinetic chain. Sure, we see plantar fasciitis, Achilles tendinosis, and shin splints, but that's just the tip of the iceberg in terms of what can happen.
How do we fix the problems? First, get out of the bad footwear and pick up a shoe that puts you closer in contact with the ground. Second, go barefoot more often (we do it for all our dynamic flexibility warm-ups and about 50% of the volume of our lifting sessions). Third, incorporate specific ankle (and hip) mobility drills - as featured in our Magnificent Mobility DVD.
Oh, I should mention that elevating the heels in women is also problematic simply because it shifts the weight so far forward. If we're dealing with a population that needs to increase recruitment of the glutes and hamstrings, why are we throwing more stress on the quads?
Eric Cressey
www.EricCressey.com
Monday, September 22, 2008
Take It For What It Is
Quick post today. Saturday I went up to my old college to visit my brother and get a lift in. I didnt get too much sleep this weekend so I'm dragging ass today. Hopefully by this afternoon I will have recharged before lifting.
Training: Arms
TRI SET--Skull Crushers into Pushdowns into Dips: 3 Sets(Remember, keep the oxygen out of the muscle by keeping constant tension on the targeted muscles.)
105lbs x 12, 100lbs x 12, BW x 12
105lbs x 10, 100lbs x 10, BW x 12
105lbs x 9, 100lbs x 10, BW x 10
TRI SET--Preacher Curl into Dumbbell Hammer Curl into Preacher Curl: 3 Sets(4-5 second eccentrics coupled with a fast concentric on the preachers)
160lbs x 7, 30lbers x 12, 160lbs x 2
150lbs x 8, 30lbers x 10, 160lbs x 3
150lbs x 7, 30lbers x 10, 160lbs x 3
Lat Pulldown Wrist Curls supersetted with 10lb Plate Extensions: 3 sets
100lbs x 20, 20 extensions
100lbs x 20, 25 extensions
100lbs x 22, 30 extensions
Short and sweet, it took about 40 minutes.
Video Of The Day: (a little creepy, good song though)
Training: Arms
TRI SET--Skull Crushers into Pushdowns into Dips: 3 Sets(Remember, keep the oxygen out of the muscle by keeping constant tension on the targeted muscles.)
105lbs x 12, 100lbs x 12, BW x 12
105lbs x 10, 100lbs x 10, BW x 12
105lbs x 9, 100lbs x 10, BW x 10
TRI SET--Preacher Curl into Dumbbell Hammer Curl into Preacher Curl: 3 Sets(4-5 second eccentrics coupled with a fast concentric on the preachers)
160lbs x 7, 30lbers x 12, 160lbs x 2
150lbs x 8, 30lbers x 10, 160lbs x 3
150lbs x 7, 30lbers x 10, 160lbs x 3
Lat Pulldown Wrist Curls supersetted with 10lb Plate Extensions: 3 sets
100lbs x 20, 20 extensions
100lbs x 20, 25 extensions
100lbs x 22, 30 extensions
Short and sweet, it took about 40 minutes.
Video Of The Day: (a little creepy, good song though)
Thursday, September 18, 2008
Be Ea$y
Got my stitches out yesterday, and against the doctors wishes I went straight to the gym. I had a lot of pent up frustration that had been building up all day that I needed to release.
Felt great, and the training session capped off three days of intense lifting:
Training: Push
Free Motion Shoulder Press: 3 Sets(Slow eccentric/Fast concentric)
100lbs x 14
130lbs x 10
150lbs x 8
Free Motion Chest Press: 3 Sets(Slow eccentric/Fast concentric)
100lbs x 10
100lbs x 10
100lbs x 10
Dumbbell Side Laterals: 3 Sets(Performed in a triple drop set pattern)
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
Free Motion Chest Press: 3 Sets
100lbs x 12
100lbs x 12
100lbs x 10
Overhead Barbell Shrugs: 4 Sets
135lbs x 15
135lbs x 12
135lbs x 12
135lbs x 12
I also swung by the recording studio to chill with Term and Ea$y Money. Term was recording for his new album and I just shot the shit with Ea$y. He got some new ink on his back going from shoulder blade to shoulder blade: "I'M HIP HOP". It looked sick.
These guys are extremely dedicated and will all have their time to shine in the future. Ea$y is also ripped to shit, so I know he works hard on himself along with his music.
Video Of The Day:
Felt great, and the training session capped off three days of intense lifting:
Training: Push
Free Motion Shoulder Press: 3 Sets(Slow eccentric/Fast concentric)
100lbs x 14
130lbs x 10
150lbs x 8
Free Motion Chest Press: 3 Sets(Slow eccentric/Fast concentric)
100lbs x 10
100lbs x 10
100lbs x 10
Dumbbell Side Laterals: 3 Sets(Performed in a triple drop set pattern)
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
30lbers x 10, 20lbers x 10, 10lbers x 10
Free Motion Chest Press: 3 Sets
100lbs x 12
100lbs x 12
100lbs x 10
Overhead Barbell Shrugs: 4 Sets
135lbs x 15
135lbs x 12
135lbs x 12
135lbs x 12
I also swung by the recording studio to chill with Term and Ea$y Money. Term was recording for his new album and I just shot the shit with Ea$y. He got some new ink on his back going from shoulder blade to shoulder blade: "I'M HIP HOP". It looked sick.
These guys are extremely dedicated and will all have their time to shine in the future. Ea$y is also ripped to shit, so I know he works hard on himself along with his music.
Video Of The Day:
Wednesday, September 17, 2008
Pain Is Just A Reminder
Two good training days in a row. I feel like my strength is going back up and I am able to focus more.
I am working on weeding out the unimportant things in my life and trying to keep my stress levels low. Anyone who knows me knows that I tend to get easily stressed and let it effect my mind AND body.
So its time to focus on family, friends, and training and forget about money, bills, chick problems, etc. Lets push some weight!
Mondays Training: Pull
Barbell Rows: 3 sets
275lbs x 10
275lbs x 10
275lbs x 10
Close Grip Cable Row: 3 sets
180lbs x 15
200lbs(the stack) x 10
200lbs(the stack) x 10
T-Bar Row: 3 sets
225lbs x 15
270lbs x 10
270lbs x 8
Face Pulls on the Lat Pulldown Machine: 5 sets
70lbs x 15
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 10
Tuesdays Training: Legs (Hip Dominant)
Deadlift: 5 sets
345lbs x 5
345lbs x 5
345lbs x 5
345lbs x 5
345lbs x 5
These were tough today. My back was really sore from Monday and it felt like my spinal erectors were tight. I managed to get through these okay though. Slowly but surely adding 10lbs each deadlifting session.
Leg Extensions: 5 sets(30 seconds rest in between sets)
150lbs x 20
150lbs x 16
150lbs x 15
150lbs x 15
150lbs x 15
Walking Lunges with Dumbbells: 3 sets
30lbers x 50 feet
30lbers x 50 feet
30lbers x 50 feet
Seated Calf Extension (Plantar Flexion) supersetted with Bodyweight Calf Raises: 3 Sets(Seated calves were done with a 12 second hold in the stretched position, followed by a quick concentric)
210lbs x 8, BW x 40
210lbs x 7, BW x 40
210lbs x 6, BW x 40
Busy day today. Work, pushing weight, then hitting the studio later on to chill with Term and ST. Da Squad. POLITICS AS USUAL dropping in 13 more days!!!
Video Of The Day: (Suprisingly has some strong words in it too)
I am working on weeding out the unimportant things in my life and trying to keep my stress levels low. Anyone who knows me knows that I tend to get easily stressed and let it effect my mind AND body.
So its time to focus on family, friends, and training and forget about money, bills, chick problems, etc. Lets push some weight!
Mondays Training: Pull
Barbell Rows: 3 sets
275lbs x 10
275lbs x 10
275lbs x 10
Close Grip Cable Row: 3 sets
180lbs x 15
200lbs(the stack) x 10
200lbs(the stack) x 10
T-Bar Row: 3 sets
225lbs x 15
270lbs x 10
270lbs x 8
Face Pulls on the Lat Pulldown Machine: 5 sets
70lbs x 15
70lbs x 12
70lbs x 12
70lbs x 10
70lbs x 10
Tuesdays Training: Legs (Hip Dominant)
Deadlift: 5 sets
345lbs x 5
345lbs x 5
345lbs x 5
345lbs x 5
345lbs x 5
These were tough today. My back was really sore from Monday and it felt like my spinal erectors were tight. I managed to get through these okay though. Slowly but surely adding 10lbs each deadlifting session.
Leg Extensions: 5 sets(30 seconds rest in between sets)
150lbs x 20
150lbs x 16
150lbs x 15
150lbs x 15
150lbs x 15
Walking Lunges with Dumbbells: 3 sets
30lbers x 50 feet
30lbers x 50 feet
30lbers x 50 feet
Seated Calf Extension (Plantar Flexion) supersetted with Bodyweight Calf Raises: 3 Sets(Seated calves were done with a 12 second hold in the stretched position, followed by a quick concentric)
210lbs x 8, BW x 40
210lbs x 7, BW x 40
210lbs x 6, BW x 40
Busy day today. Work, pushing weight, then hitting the studio later on to chill with Term and ST. Da Squad. POLITICS AS USUAL dropping in 13 more days!!!
Video Of The Day: (Suprisingly has some strong words in it too)
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