Week of July 11, 2010

NOTE: Sorry I have been so slow to update. I have been having a really hard time getting motivated back to training. I am going to really try hard for this week to be the week. I am going to start very slow and work my numbers up over 12 weeks and see where I am at that point. The goal here is to get back in the routine of training AND try to get back in powerlifting shape so I can truly begin to push myself again. Current meet goals are the Aggie Invitational in Feb 2011 and USAPL Masters Nationals in Atlanta - May 2011. Here we go!

Phase 1 / Week 1 / Round 1

Squat Max = 365
Bench Max = 335
Deadlift Max = 405

Sunday
ARC TRAINER: 20 min Cardio Mode @ level 2 - burned 410 calories

Monday
Squat - Bar x 10 x 2 sets; 135 x 6 x 2 sets; 185 x 5; 220 x 4; 255 x 3 x 2 sets; 275 x 3 x 5 sets
Straight Leg DL - 225 x 5 x 5 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 220 x 4; 235 x 3 x 2 sets; 250 x 3 x 5 sets
Lats/Tris

Tuesday
Off Day

Wednesday
Deadlift - Bar x 8; 135 x 8 x 2 sets; 205 x 5; 245 x 4; 285 x 3 x 2 sets; 305 x 3 x 5 sets
Reverse Hypers - 90 x 8 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 200 x 4; 235 x 3 x 2 sets; 250 x 2 x 2 sets; 270 x 1 x 2 sets; 250 x 2 x 2 sets; 235 x 3; 200 x 5; 170 x 7

Thursday
ARC TRAINER - 20 min Cardio Mode @ lvl 5 = 400 calories burned

Friday
Squat - Bar x 10 x 2; 135 x 6 x 2 sets; 185 x 5; 225 x 4; 245 x 3 x 2 sets; 295 x 2 x 5 sets
Eagle Leg Press - 10 x 3 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 170 x 5; 200 x 4; 235 x 3 x 2 sets; 270 x 2 x 4 sets; 270 x 6; 225 x 10

Saturday
Deadlift (off block) - Bar x 8; 135 x 6 x 2 sets; 205 x 5; 245 x 4 x 2 sets; 265 x 4 x 5 sets
Reverse Hypers - 70 x 8 x 3 sets
Incline Bench Press - Bar x 10 x 2 sets; 95 x 6; 135 x 5; 170 x 4; 200 x 4 x 6 sets
Seated Rows - 10 x 3 sets
Biceps - 10 x 3 sets
Ab Roller
NOTE: This was the most intense workout I have since I was injured in January. It felt really good!

Week of July 4, 2010

Monday
Off Day - Holiday; traveling home from Brandon

Tuesday
Off Day

Wednesday
Off Day

Thursday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 2; 315 x 1; 365 x 1 (miss...bad); 225 x 5 x 3 sets
NOTES: Grant was in town! Wanted to see what 365 felt like. It was heavy...'nuff said.

Friday
Off Day

Saturday
Off Day - helped at Summer Powerfest all day

Week of June 27, 2010

Monday
Squat - Bar x 10 x 2 sets; 135 x 6 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 2 x 5 sets
NOTES: Best squat workout since injury. Form is terrible.
Straight Leg DL - 135 x 6; 225 x 6 x 2 sets
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 5 x 5 sets

Tuesday
Off Day

Wednesday
Off Day

Thursday
Off Day

Friday
Off Day - Leland

Saturday
Off Day - Leland

Week of June 20, 2010

Monday
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 4; 255 x 3 x 2 sets; 275 x 2 x 5 sets
Bench Press - Bar x 20 x 2 sets; 138 x 8 x 2 sets; 165 x 5; 209 x 4; 236 x 3 x 2 sets; 253 x 3 x 5 sets
Triceps
NOTES: Trying to get back in the mode of training...

Tuesday
Off Day

Wednesday
Bench Press (Smith Press) - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 225 x 3 x 4 sets
Triceps
Straight Leg DL (Smith Press)
NOTES: Trained at a hotel gym in San Antonio and did the best I could.

Thursday
Off Day

Friday
Off Day

Saturday
Off Day

Week of June 13, 2010

Monday
Bench Press - Bar x 20 x 2 sets; 138 x 10 x 2 sets; 185 x 6 x 2 sets; 231 x 5; 253 x 5; 275 x 5; 291 x 5; 319 x 3
Triceps
NOTE: This was my best workout since my injury...319 x 3

Tuesday
10 min on upright bike in McAllen, TX

Wednesday
Off Day

Thursday
Bench Press (pink on ring) - Bar x 20 x 3 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 3 x 7 sets; 225 x 10
Triceps/Biceps
ARC TRAINER: 30 min Weight Loss mode @ level 6 - burned 618 calories

Friday
Off Day

Saturday
Off Day

Week of June 6, 2010

Sunday (265.5)
Arc Trainer - 20 min Interval Mode @ lvl 1 - burned 336 calories + 10 min Strength Mode @ lvl 1 - burned 213 calories = 549 total calories burned

Monday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6, 225 x 5 x 4 sets, 275 x 5. 3-Board - 319 x 3, 341 x 3
Accessory - Tris & Back

Tuesday
Off Day - Vacation in Galveston

Wednesday
Walked roughly 1.5 in Galveston

Thursday
Off Day - Vacation in Galveston

Friday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6; 225 x 3 x 8 sets w/ 60 rest
NOTES: Started with narrow grip and widen every two sets finishing with pinky on the rings.
Accessory - Back/Biceps/Tris

Saturday
Squat - Bar x 10 x 2 sets, 135 x 6 x 2 sets, 185 x 6, 225 x 5 x 5 sets, 315 x 1
NOTES: This week felt much better than last week. Hopefully I will get my leg strength back quickly.
Accessory - Leg Ext, Leg Curl, Hip Ab, Hip Ad, Back Ext

Week of May 30, 2010

Sunday
Off Day - In McKinney for Memorial Day

Monday
Off Day - Memorial Day

Tuesday (265.0)
Arc Trainer - 30 min Weight Loss Mode @ lvl 7 - burned 646 calories

Wednesday
Off Day

Thursday (265.5)
Off Day

Friday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 10; 275 x 3; 315 x 1.5; 225 x 5 x 5 sets
NOTES: My elbow felt absolutely GREAT! But...I am extremely weak right now! I have a long way to go to get my strength back.
Accessory - Various selectorized: Row; Chest Press; Incline Press; Overhead Press. Also, DB Biceps Curl & Rolling DB Extensions w/ 30 lb
Arc Trainer - 20 min Weight Loss Mode @ lvl 6 - burned 399 calories

Saturday
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 185 x 5 x 4 sets
NOTES: Oh boy! 225 for 5 reps felt like a TON today. It's going to be a long uphill battle but I am gonna do it!
Accessory - 45 deg back ext; face pulls for lats; shrugs

Week of June 23, 2010

Sunday (BW = 265.0)
Off Day

Monday
Off Day

Tuesday
Treadmill - 30 min walk/run interval for 2.0 miles at hotel in Austin

Wednesday
Off Day - In Austin

Thursday
Off Day - In San Antonio

Friday (263.5)
Arc Trainer - 30 min Weight Loss Mode @ lvl 8 - burned 654 calories

Saturday
40 min brisk walk with family at my sister's in McKinney

Week of May 16, 2010

Sunday (BW = 261.5)
Off Day

Monday (265.0)
Arc Trainer - 30 min Hill Interval Mode @ lvl 3 - burned 593 calories

Tuesday (264.0)
Off Day

Wednesday
Arc Trainer - 30 min Cardio Mode @ lvl 3 - burned 683 calories

Thursday (263.5)
Arc Trainer - 45 min Weight Loss Mode @ lvl 6 - burned 924 calories

Friday
Arc Trainer - 30 min Weight Loss Mode @ lvl 6 - burned 617 calories

Saturday
Off Day

Week of May 9, 2010

Sunday
Off Day - In Leland

Monday
Off Day - Took Ashlea to lunch in Starkville then headed to Brandon.

Tuesday
Off Day - Long day of work through Louisiana

Wednesday
Off Day - In Louisiana

Thursday
Off Day - Traveling home from Louisiana

Friday
Off Day

Saturday
Arc Trainer - 60 min Weight Loss Mode @ lvl 6 - burned 1,168 calories
NOTE: This was my first 1 hour session and first time I burned 1,000+ calories.

Week of May 2, 2010

Sunday
Off Day - In Killeen, TX watching USAPL Masters Nationals

Monday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 5; 225 x 3 x 2 sets; 275 x 3; 315 x 2. 3-board press - 225 x 5 x 2 sets; 275 x 2
Arc Trainer - 30 min Cardio Mode @ lvl 4 - burned 712 calories

Tuesday
Off Day - In Chicago for sales meeting.

Wednesday
Off Day - In Chicago

Thursday
Arc Trianer - 40 min Weight Loss Mode @ lvl 6 - burned 838 calories

Friday
Off Day - Headed to Leland to visit my Dad

Saturday
Off Day - In Leland

Week of April 25, 2010

Sunday
Arc Trainer - 30 min Weight Loss Mode @ lvl 6 - burned 617 calories

Monday
Bench Press - Bar x 20 x 2 sets; 95 x 10; 135 x 10 x 2 sets; 185 x 6; 225 x 6; 275 x 1; 295 x 1; 315 x 1
Accessory - Tris/Bis/Back

Tuesday
Arc Trainer - 20 min Cardio Mode @ lvl 3 - burned 456 calories

Wednesday
Off Day

Thursday
Bench Press - Bar x 20 x 2 sets; 95 x 10; 135 x 10 x 2 sets; 185 x 6; 225 x 6 x 4 sets. Close Grip - 135 x 10 x 2 sets
Arc Trainer - 20 min Cardio Mode @ lvl 4 - burned 466 calories

Friday
Off Day

Saturday
Off Day - went to Killeen, TX to watch USAPL Masters Nationals.

Week of April 18, 2010

Sunday (265.0)
Day of Rest

Monday (268.0)
Bench Press - Bar x 20 x 2 sets; 95 x 10 x 2 sets; 135 x 10 x 2 sets; 185 x 3; 205 x 3; 225 x 3 x 2 sets; 250 x 1 (58.1% of 430)
NOTES: This was my first workout back at Spring Fitness! Also trained some triceps, back and bis.

Tuesday (266.5)
Arc Trainer - 20 min Weight Loss Mode @ level 6 - 404 calories burned
Arc Trainer - 10 min Strength Mode @ level 2 - 248 calories burned

Wednesday (265.5)
Off Day

Thursday (266.5)
(AM) Arc Trainer - 20 min Cardio Mode @ level 4 - 481 calories burned
(PM) Bench Press - Bar x 20 x 2 sets; 95 x 10 x 2 sets; 135 x 10 x 2 sets; 185 x 5; 225 x 3 x 5 sets; Close Grip - 135 x 10 x 2 sets. Also trained, various triceps, back and biceps

Friday (266.5)
Off Day

Saturday
Arc Trainer - 20 min Weight Loss Mode @ lvl 7 - 425 calories burned
Arc Trainer - 10 min Strength Mode @ lvl 3 - 241 calories burned

TOTAl: 80 minutes of cardio - burned 1,799 calories (1,349/hr)

Week of April 11, 2010

Sunday (266.0)
Weight Loss Mode - 10 min @ lvl 6 = 190 calories burned
Strength Mode - 10 min @ lvl 2 = 227 calories burned

Monday (264.5)
ACTUALLY WORKED OUT!! Bar x 10; 95 x 10; 135 x 10. Also did various other work. Felt pretty weak but at least I was able to bench a little!

Tuesday (264.5)
Cardio Mode - 20 min @ lvl 4 = 442 calories burned

Thursday
Weight Loss Mode - 20 min @ lvl 6 = 379 calories burned
Strenth Mode - 10 min @ lvl 2 = 220 calories burned

Friday (266.0)
Bench Press - Bar x 20 x 2 sets; 95 x 10 x 2 sets; 135 x 10 x 2 sets; 185 x 2; 225 x 1. YES, 225 x 1!! I am very pleased with my elbow/triceps recovery.

Saturday (265.5)
Cardio Mode - 20 min @ lvl 4 = 468 calories burned

TOTAL = 90 mins of cardio - 1,926 calories burned (1,284/hr)

Week of April 4, 2010

Sunday (BW = 266.0)
(AM) Weight Loss Mode - 20 min @ lvl 6 = 389 calories burned
(PM) Brisk Walk w/ Joyce - 53 min @ 3 miles = 291 calroies burned

Monday (266.5)
(AM) Brisk Walk - 17 min @ 1 mile = 93 calories burned

Wednesday
(AM) Treadmill - 8 min = 44 calories burned / Recumbent Bike - 20 = 98 calories burned

Thursday
Weight Loss Mode - 30 min @ lvl 6 = 598 calroies burned

Saturday (265.5)
Cardio Mode - 30 min @ lvl 4 = 662 calories burned

TOTAL = 2 hrs 58 min - 2,175 calories burned (733.15/hr)

This Week's Cardio Training...

Monday
Cardio Mode - 30 min @ lvl 3 = 549 calories burned

Tuesday (BW = 264.5)
(AM) Weight Loss Mode - 20 min @ lvl 5 = 339 calories burned
(PM) Cardio Mode - 20 min @ lvl 3 = 384 calories burned

Friday (BW = 265.5)
Cardio Mode - 30 min @ lvl 3 = 594 calories burned

Saturday (BW = 265.5)
Strength Mode - 10 min @ lvl 1 = 203 calories burned

TOTAL = 1 hr 50 min - 2,069 calories burned (1,128.5/hr)

CYBEX Arc Trainer!!

I purchased a CYBEX Arc Trainer (www.arctrainer.com) for my home and it was delivered yesterday. I am going to start hitting cardio hard and see what happens. I did 30 min in Cardio mode Monday night and 20 min in Weight Loss mode Tuesday morning. My starting bodyweight is 265.5 so I will start posting weekly updates.

As for the elbow/triceps recovery, my doctor appointment was moved to Monday, April 12 so we'll see what he says. I am hoping to start rehab and some light strengthening exercises then.

Latest on my elbow/triceps...

Nothing really too new to report. I got my cast off on March 11th but Dr Shah told me to keep my arm in a sling for 5 more weeks. I have a follow up appointment on April 15th and will likely start rehab at that point. I must say it is feeling pretty good so I am anxious to get started rehabbing so I can begin strengthening it once more.

I have started back in the gym a little doing some light lower body and one-armed stuff. I have also started doing some cardio. Yes, you read correctly...CARDIO! I just purchased an CYBEX Arc Trainer (www.arctrainer.com) for my home and plan to really start cutting some weight and getting healthier. I would like to get down to 240-ish (currently about 265).

Anyway, that's the latest. Keep checking back for more updates!

Elbow / Triceps Update

After having successful surgery on 1/20/10 and one week into my rehab, I was involved in an automobile accident. I had gotten my cast off and began rehab which was going very nicely. I was extremely pleased with where I was and how everything felt post surgery. That was until the morning of 2/5/10. I was headed down to Beaumont to meet with a customer and traveling eastbound on FM 1960 which is a 6-lane road. A lady pulled out of a Sonic in front of all three lanes of eastbound traffic trying to go westbound. She didn’t make it past the third lane, which happened to be the lane I was in. I slammed into her wrecking my car (current estimate to repair is $7,000) and instinctively I grabbed the steering wheel with both hands to brace for the crash which jarred my elbow pretty good. She was ticketed for failing to yield the right of way to oncoming traffic so she was totally at fault.

Due to the swelling and discomfort I was feeling in my surgically repaired elbow, I went back to see my orthopedic doctor that afternoon and he scheduled me for another MRI on Tuesday, 2/9/10. I got the results 2/11/10 and the MRI showed that there was evidence of a re-rupture of the triceps tendon caused by the car accident. It is not near as bad as the first time and the separation is probably less than a ¼”. The doctor said that the ¼” separation would eventually turn to scar tissue but the repair would never be quite right. So I had surgery again on 2/16/10 to attempt to repair it, which there is no guarantee that the re-repair would be as good as the original repair. Bottom line is that triceps will probably never be 100% again and my powerlifting career is almost assuredly over.

I am still in a straight arm cast and am supposed to get this cast off Friday. After that I will be looking at 12 weeks of rehab to get range of motion back before I can begin a strengthening program.

So… that’s the latest. I am really at a loss over all this and my spirit is very, very broken right now. I can tell you this though. I am keeping my faith in my God and I know He will sustain me through all of this.

BAD NEWS!!

MONDAY
This was supposed to be a semi-light day with the LA State meet this weekend but I slipped on some ice this morning around our pool deck and fell again! This time I landed on my right elbow and this time the damage is much worse. I went to the doctor this morning and nothing is broken but I have an appointment with an orthopedic on Thursday to see what other damage there may be. I know it sure doesn't feel right and I won't be lifting anytime soon. I am out of the LA State meet.

THURSDAY
Well, I found out today that a piece of bone chipped off in my elbow when I fell and the tendon is attached to the piece of bone. Surgery will be required to repair this. I am scheduled for surgery on Wednesday, 1/20. This obviously knocks me out of The Arnold Pro Bench Bash and likely ends my career all together. I appreciate all of you that have followed my training. God bless you and so long...

Competition Phase, Week 6 to LA Meet

MONDAY
Bench Press - Bar x 20 x 2 sets; 165 x 8 x 2 sets; 231 x 5; 275 x 5; 319 x 1; 385 x 1. Put on Blue/Black Katana - 496 x 3 x 2 sets; 563 x 2 x 2 sets; 633 x 1; 644 x 1 (no); 661 x 1 (no).
NOTE: Terrible workout tonight. Nothing touched and I could push 644 or 661. I don't know what was going on but maybe the deadlift workout from last week took something out of me.
Close Grip BP (pinky on ring) - 225 x 8 x 2 sets; 225 x 25

THURSDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 3 x 2 sets. 3-Board - 315 x 3 x 6 sets of speed work
Deadlift - 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 4; 405 x 3 x 5 sets

SATURDAY
Squat - Bar x 10 x 2 sets; 165 x 8 x 2 sets; 253 x 5; 341 x 4; 407 x 1 x 4 sets; 451 x 1
NOTES: I slipped and fell down the last 4-5 steps at my house Friday morning. It was a pretty nasty fall that ended up with me flat on my back on the floor so I was interested to see how I felt squatting. It's all good!

Competition Phase, Week 5 to LA State Meet

MONDAY
Bench Press - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 165 x 6; 231 x 5 231 x 5; 275 x 3; 319 x 1; 385 x 1. Put on Blue/Black Katana: 3-board - 496 x 3. 2-board - 584 x 2 x 2 sets. 1-b0ard - 628 x 1. To chest - 650 x 1 (no touch); 650 x 1. Put on Black/Blue Katana: 2-board - 716 x 1
NOTES: I was very pleased with tonights workout. 716 is the most I have had in my hands since 2004. View videos at http://www.youtube.com/titan500.
3-board pinky-on-ring - 341 x 6; 341 x 8 x 2 sets
Delt Shrugs
Tricep Pressdowns

WEDNESDAY
Deadlifts - 135 x 8 x 2 sets; 225 x 5 x 2 sets; 315 x 3; 405 x 3. Put on Titan Velocity: 495 x 3; 565 x 2 x 2 sets; 640 x 1 x 3 sets.

THURSDAY
Bench Press (pinky on ring) - Bar x 20 x 2 sets; 135 x 8 x 2 sets; 225 x 5 x 2 sets; 275 x 4; 315 x 3 x 2 sets; 365 x 2 x 5 sets
Rack Lockouts (pinky on ring) - 405 x 3; 455 x 3; 465 x 3; 470 x 3
Plate Raises - 45 x 12 x 3 sets

SATURDAY
Squats - Bar x 8 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 275 x 5; 335 x 4; 385 x 3 x 2 sets; 435 x 3 x 4 sets; 460 x 3
Incline BP - 45 db x 10; 135 x 6; 185 x 5 x 5 sets
Rev Hypers - 8 x 3 sets
Hammer Lat Pulls - 8 x 3 sets