Mon: 5/4/15, Str (Upper, Mtn Dog Pull)

Goal: Upper body strength (Mtn Dog Pull)

Early AM: 

Quiet time 

Then: recharge 

Cold shower 

Joint mobility

Foundation drills 

10-8-7-4-2-1 pushup/FLR ladder 

In the PM: 

Strength: Mountain Dog Pull

Warm Up: (promote bloodflow)
Joint mobility 

2 x 20 band pullaparts 

2 x 10 band shoulder dislocates 

2 x 20 band hammer curl 

2 x shoulder complex @ 2 x 10# plates

then:
Meadows row: 

1 x 8/8 @ 35#

1 x 8/8 @ 45#

4 x 8/8 @ 55# (work sets)

Barbell bent over row: 

4 x 8 @ 135# (work sets, lower weight next time, squeeze lats, full ROM)

Kb bent over row:

4 x 8 @ 2 x 45# w/ 3 sec ISO at top (works sets, tough)

Deadhang hold:

2 x max on tree branch (felt awesome, really good stretch)

Dbl kb shrug: 

3 x max w/ 2 x 45# kb w/ 3 sec ISO at top (25, 12, 12)

1 x max reps no ISO hold (30)

1 x max ISO hold at top 

Poundstone curl: 

50 total (40,10)

Band pull downs:

50 total (30,20)

Then: Cool down

Band work and played w/ my son

Weight:
- 207# upon waking 

Nutrition: 

AM: 

- 2 mini scones 

- 2 x black coffee w/ cream

Lunch:

- 1/2 kb pulled chicken w/bbq sauce 

- 2 cups cooked brown rice 

Post workout: 

- 1/2 cup cream of rice 

- 2 scoops protein powder 

- 1 cup water  

Late dinner: 

- 1 x junior double cheeseburger 

- 1 x small chocolate sundae 

Totals: 

- calories: 2,748 

- protein: 176g

- carbs: 296g

- fat: 71g

Notes:
- Did in garage so limited equipment. Big time pump. Could barely do 2 pullups at the end. Felt good. Nice change of pace.

Monday: 5/27/13, Strength

Training:
Mtn Dog Pull
1) Warm up:
- Band pull aparts
- Band shoulder dislocates
- Handcuffs
- Shoulder complex

2) Meadows rows:
- 2 x warm up sets
- 3 x 8 x 70#

3) Barbell row:
- 3 x 8 x 135

4) Stretchers:
- 1 x 12 x 100, 120
- 1 x 12 x 140 (top set)
- 1 x 12 x 120 (back off set)

5) Partial pull downs:
- 1 x 10 x 150, 170
- 1 x 10 x 200 (top set, used straps)
- 1 x 10 x 180 (back off set)

6) Lat stretching

7) Db shrugs:
(3 sec Iso hold at top)
- 1 x 15 x 35
- 2 x 15 x 50

8) Curls:
- Hammer curls 3 x 20
- Supinated arm curls x lots
- Straight barbell curls 1 x 25, 15
(Warm up elbows with hammer curls)

Comments:
Body: great
Hydration: 1/2 gallon
Protein: Solid. Big post workout meal
Weight: 211#
Notes: almost done with bulking phase. Good workout today.

Tuesday: 5/21/13, Strength

1.) Sleep:
- Wake: 5:30am (6 hours)
- Bed: 10:30pm

2.) Quiet/Personal time:
- did not get done.

3.) Work/Volunteer:
- Work: 6:30am-3:30pm (9 hours)

4.) Nutrition:
- Hydration: 1/2 gallon (not enough)
- Protein: >200
- Supp: fiber, fish oil, vit d, cmz
- Weight: 208#

5.) Training:
Warm up:
1) handcuffs
2) band pull aparts and shoulder dislocates
3) pumps

Strength:
1) Meadows rows:
- 4 x warm up sets
- 3 x 8 x 65

2) 1 arm barbell rows
- 3 x 8 x 65

3) Stretchers:
- 1 x 12 x 80, 120 as warm up sets
- 1 x 12 x 140 top work set
- 1 x 12 x 120 back off set

4) Partial pull downs:
- 3 x warm up sets working to a top set of 10
-1 x 10 x 200 top set

5) Deadhang hold on pull-up bar:
- 2 x 60 sec (used straps, grip was shot, objective of this was stretching, not grip work)

6) Batwing hold:
(seated using tricep extension rope)
- 3 x 30 sec
- 1 x 60 sec
- 1 x 120 sec (tough)

7) Hammer curls:
(pause at top w/ fat grips, very little rest)
2 x 10 x 20
2 x 10 x 25 (really tough)

8) Poundstone curls:
- 100 reps in as few sets as possible
(4 sets, forearms on fire)

9) Mobility:
- shoulders
- hips

Notes:
Upper body obliteration. The batwing holds for 2 minutes were really tough and the poundstone curls are a fun challenge but hurt pretty bad.

1.) AM Health/Disciplines:
- 5:00am (6 hours)
- devotion, journal, bible reading

2.) Work:
- Hours: 6:30- 4:30pm (10 hours)

3.) Nutrition:
- >4000 cals,
- >200g protein
- Ate healthy but a lot

4.) Fitness:
Warm up:
1) Handcuffs, Push-ups, Shoulder complex

Strength:
1) Meadows rows: 3 x 8 x 145
2) 1 arm ds rows: 3 x 8 x 55
3) Stretchers: work to hard set of 12 x 120
4) Lat pull downs: 3 x 8 x 120
- Isometric stretch hold at top x max in between sets
5) Batwings: 3 x 10 x 40
- isometric hold at top
6) Shrugs: 3x12
- 3 sec isometric hold at top
7) Bicep curls: 4 x 21 (7 top, 7 bottom, 7 full)
8) Hammer curls: 3 x 5 x 25
- isometric hold at top

Conditioning:
1) 55 min walk at moderate pace

5.) PM Health/Disciplines:
- protein, fiber, fish oil, cmz, vit d
- joint mobility
- bed at 10pm

Notes:
Felt different doing a bodybuilding type split as I have never done anything like it. Following a program with similarities to John Meadows Mtn Dog training. My buddy is doing all the programming which is awesome.