saturday, theo

Had a small case of overtraining this week, so skipped 2 workouts.

Pull up: 6x6x6x6x6 various widths.
Drop snatch: worked up 1x40kg. Can't go down all the way, maybe get some oly shoes.
Snatch: 1x50kg, 1x60kg, 1x65kg, 1x70kg, 1x75kg PR, 1x70kg.
Jerk: 1x50kgx60kgx70kgx80kg, 1x3x90kg
Incl press: 10x50kg, 7x70kg, 5x90kg
RDL: snatch grip, 5x120kg, norm grip, 5x150kg
db press: 10x18/20/22kg
One arm cable rows, shrugs, conc. curl and pushdowns.

Went allright, but still need to cut back on the volume of exercises I think. The assistance work I try to keep as low as I can resist, but it's hard. Thinking about going to 3 workouts but that is something I can work out after my holiday.

Dinsdag, Theo

Pull up:9/9/9
Drop snatch empty bar: 3x3
Snatch: 60kgx2x2x2x2x2 1 full, and 1 hang
Pulldown: 10x75kg
PL row: 3x3x100kg, 2x5x90kg
Clean press/push/jerk: 70kg for 3 sets of 3/3/3 (this hits the core hard!)
Deadlift from 2" with lightened minis: 200kgx3x3
BNJ: 3x3x70kg
GH raise:3x5
Plate raises and band pull aparts..

BW is 97kg, another kg lost..

The deadlifts felt pretty heavy, like 220kg more like, probably because of the lower depth. The minis really don't take away all that much, maybe a little over 20kg since the bar with minis attached didnt' touch the floor. I did it conventional, since the sumos is allright and all but doesn't feel that natural.
Figuring out stance though, foot spacing. Figure it must be same as my squat stance.

Maandag, Theo

L-pull up: 6x6x6x6
Front squat: 85kgx4x4x4x4x4x4
Bench with double minis: 8x1x110kg
One arm snatch: 3x3x45kg, 2x2x52,5kg.. 1 miss lefty.
Incl. db: 40kgx6x6x6
Mach fly and chest press for 3x12 both.
Leg raises
Strretch..

Quite busy with the last week of school. Next week tuesday I'm heading towards Indonesia, Bali.. See what's going on over there... :D

6/22/2007 Greg

T-50
RB240N x 52
RB240N x 20

I am embarrassed how little I actually did. That first set on the RB just wore me out. I really used it up. The set felt great and I think 52 is probably a PR...

Greg

6-22-07 dave

finished class, played some golf, now time for grippers

no warmups, wanna git it over with
new #3
x 10P
x 15 P
x15P

IM 3.5
x 2P
x 2 P suckin to bad, goin to somthing else

climber curls

40 x 20
40 x 20 forearms are toast

the US OPEN

im glad to see someone step up and play, Woods had several chances to win, but dint pull it off. and Furyk choked like susie shallowthroat.

Football

" pacman" jones-- this is his 6th arrest since he was drafted in '05. guilty or not (i am feeling genorous) hes a bad seed. take him outta da hood, but cant take da hood outta him.
Vicks, either one of them--- not been in news much, but another fine example(s).

Baseball

their so messed up its not even funny. still not sure if Giambi was caught doin steriods. if so, enforce the rules as such. if not, he either dint take them, or beat the tests, which to me means he is clean. either way , i really dont care.

on that note, if someone wants to take steriods or whatever, let them, take as much as they can stand, grow a tail, extra arms, legs, hell, lets see some freaky stuff

Deadlifting the kids..

NEMO

Tuesday, Theo

Allright, got a call for the deadlift exhibition, and I am in. We will be starting with 50 kids, and work our way to 100 if possible. It will be a fun day!

Pull up: 8/8/8
Pendlay row: 80kgx5x5x5
Clean press: 60kgx5, 70kgx5
Clean press/push/jerk: 80kgx2x2x2, 80kgx2x2x2, 70kgx3x3x3
BNJ: 60kgx3x3x3x3x3
Db row: 30kgx20 too light
Deadlift from knee: 150kgx2, 180x1, 210x1, 240x1, 270kgx1 good to see I can still pull heavy on this if I want to. Not straining here, since thursday is the exhibition, just wanted to feel the groove here.
GM: 2x10x60kg
Side raise/front/ pull apart and strreeeetch..

BW still 98kg..

Saw this on the P&B forum, and I think I'm in love..

Monday, Teejo

L-pull up: 8/6/5, feels nice for variation
Squats: 3x5x160kg that was hard..
One arm snatch: 3x3x40kg, 2x2x50kg both hands ofcourse
Bench with minis: 8x2x100kg
Incl. db: 36kgx8x8x8
One arm cable fly: 2x12

Strrretch and done in one hour and ten minuto's

Saturday, Theo

Had a date yesterday with a girl I didn't see in quite a while, probably around high school time. She invited me over and wanted me to rent a movie, bring some wine etc.. Well, the movie was The Good Sheperd and it was one hell of a boring flick. Damn.. Took 3 hours, and we popped the dvd in at 11, so around 2 it was supposed to end.. I fell a sleep 5 times, luckily she didn't see that though. We didn't end up with a rendez-vouz in her room though.

Clean and jerk: 60kgx3x3x3, 80kgx2x2, 90kgx1x1
Rom. Deadlift: 90kgx5, 140kgx5, 170kgx5
Glute ham raise: 2x5
Shrugs: 180kgx10x10x10
db curl/ pushdown for 3 sets
wrist roller, up to 45kg.

Friday, Theo

I signed up for a deadlift exhibition. I don't know exactly what it is all about, but the organizer required 10 good deadlifters in an attempt to deadlift 100 children.. I just hope the kids ain't overweight..

Chins: 6/6/6/6/6
Squat: 2x5x100kg
Snatch: 5x3x40kg
Snatch high pull: 3x3x50kg
Press: 6x4x60kg
BNJ: 3x3x50kg
Cubans/plate raise/ stretch finish..

trying to figure out the snatch technique more.. nobody, and I mean nobody that lives in the near area has ever tried a snatch, let alone they can teach me how to..

6-14-07 dave

#3 x 15p
#3 x 20 p
#3 x 20 p

some sledge stuffs while i was foolin around earlier

wanted to do more but just felt tired today

Tuesday, 12th of June, Theo

V-bar chins: 8/8/8
PDL-row: 70kgx5x5, 80kgx5
Pulldown: 80kgx10
One arm snatch: singles and doubles from 50-57,5kg. Missed 60kg again.
Snatch: doubles with 70kg, missed 75kg
Clean/press on axle: 5x3x70kg, 75kgx5
Sumo deads: 160kgx5, 180kgx5, 200kgx3 and then stopped. Didn't want to push it yet.

Here is a vid of the sumos: ((((______))))))
Supermans/ calves/ stretch.

Monday 11th June, Theo

Pull up: 10/9 then mixed grip 8/8
Squat: 150kgx5x5x5
Bench: 130kgx1x2x3x1x2x3
Incl. db: 34kgx8x8x8
Dip: 10x10x10
Ab work and strrrretch..

How about another post Puristo??

6-10-07 dave

climber curls

40x 20
40 x 20
40 x 15
40x 15

few sledge stuffs , notin special

grippers

3 x 20 p
3 x 20p
stopped there, wasnt feeln it tonite

Saturday, Theo

Friday didn't train, except some circuits with the kettlebells. It was too hot yesterday in the gym.

Saturday, went in the morning, I don't like to train in the morning though.

Front Squat: 6x4x80kg
V-bar chins: 8/8/8
Snatch: 5x2x60kg
Clean: 2x60, 2x70, 2x80, 1x92,5 and miss 110kg and 100kg.
Roman. dead: 5x120, 5x160kg
Alt. Cable row, 2x12
Shrug: 15x140kg, 12x180, 10x210kg, 10x180
Wrist roller work, got it from gripman. I likey this thing, finally I can work some decent poundages! It's the zeus from PDA, fits nicely in a rack.

7th of June, Theo

Pull up:2x8
Floor press: 1x50, 1x110, 1x140, 1x150, 1x160, 1x170, 3x1x160kg
Incl. db: 2x12x32kg
Fly/ push ups, 3 sets of 8/10
Press: 5x3x70kg
BTNJ: 3x3x50kg easing into it again, shoulder feels better.
Cuban presses, band pulls, cable front raises.

RT work:
left, 12x65kg
right, 12x70kg

6-5-07 dave

shop is almost completed so now i can git back to doin stuffs

trainer x bunch
#3 x 10 p
#3 x 20p
#3 x 20 p
se x miss
se x 1 p

lefty
#3 x 1p
#3 x 1p
#3 x 2p

blob right and left x 1

6/5/2007

Trainer x 50
RB240N x 30
RB240N x 25
RB240N x 25
RB240N x 15

I did my first grippers in a long time. My garage addition starts end of the week so I have a few free days to hit some grippers. I will try to keep up with this for a while.

Greg

Tuesday

Chins: 5x5
Pendlay Row: 3x5x65kg
Pulldown: 12x70kg, 12x60kg
One hand snatch: multiple singles and doubles with 50-60kg. Not very snappy.
Clean and press on axle: 5x2x70kg
Sumo Deadlift: 3x5x150kg
Supermans and stretches.

Monday

Session got me pretty beat.

Pull up: 9/9 then mixed grip 8/7
Squats: 5x5x140kg
Bench: 4x4x120kg
Incl db: 2x10x32kg
Dip/mach fly: 8/12 for 2 sets
Pullover: 2x12 with light weight

Stretch.

Bodyweight 99kg and loosing.

I deleted this pic it is not work safe. Sorry but people access this from work, including ME.
Greg

This is from playboy.. Not too hard to figure out right ;)

Did some bis and tris: bis did barbell curl, 2x3x62,5kg, 1x3x60kg

Bb shrug: 8x180, 7x210kg, 5x210kg (last 2 sets with straps)
Behind back shrug: 2x15x60kg
Upright row, 2x20reps with empty bar.
Behind back hold: 160kg 20sec, 120kg 45sec.
Finger curls: 2x10x65kg..

that was it. I noted the weight i remembered though, pretty uninteresting workout. Just want some more mass on the traps

Here is another commercial from the 80's, from coca-cola in Australia. It was pictured with ice-blocks, but when you look at the right, you see a woman putting something else in here mouth... It was a joke from an employee, he got fired.

Freitat, Theo

A pretty decent session, a bit messy though.

Chins, 5, and then mixed grip 8/8 and then 1x30kg.. Plates keep hitting the wall.
Fronts: 3x60, 1x80, 1x100, 1x120, 1x140, 1x150 (PR, nice, but hurts), 3x120kg
Snatch: 3x2x50, 2x60kg, 2x70kg, 2x50kg Need more speed here.
Cleans: 3x2x70, 2x2x90
Pulldown: 12x77kg (wide)
RDeads: 2x5x120kg, 1x5x150kg
GM: 2x3x75, 2x3x95

Apparently forgot to do PDL rows..

Trick question

Ok, so I am making a lesson for class next week about subliminal commercials.. Well, I found one that I just had to show you guys:


This is a commercial about some carpentry company. Now they are showing a woman drinking wine, what has that got do with carpentry? The one liner they used was: Laid by the best...



Move your hand around the picture, and you'll see what joke is hidden... :)









(move your head to the right, place your left hand diagonally on the pic and tell me what you see :D )