Steve-O's training log

[Steve-O-68]

4/29/06

BB flat bench - 3x6x185
Hammer strength decline bench - 2x10x185, 1x12x195
Weighted pullups - 3x6x45
Push press 3x6x110
Weighted dips - 3x10x45

Felt pretty good this morning in spite of the amount of beer I drank last night. Went tanning today after my workout to help get rid of this Casper look I've got going on.

[Steve-O-68]

The last few days have been full of softball practice, football practice, and stuff like that, so I haven't lifted until today.

5/3/06

DB flat bench - 1x15x120, 2x6x160, 1x1x200
1 arm DB row - 3x10x60 (each side)
Face pulls - 1x12x60,2x10x80

The face pulls killed my traps. I'ma start doing these more often! Short and sweet today so I could get back to my desk and eat my catfish.

[finboy]

Your numbers are looking good, bud. That new avatar is scary!

[Steve-O-68]

Thanks! I'll be glad once the weightlifting comp is done! I plan on changing my routine quite a bit.

For some reason, I can't use my pic any more... too big or something like that, so Chucky has to do.

[Steve-O-68]

5/4/06

I got my new bike today. It's leg day, but instead of weightlifting, I took the new bike for a spin. Did some sprints, hills, popped a few wheelies... fun stuff. But I quickly realized how low my endurance is. After less than 5 minutes, I was seriously considering carrying my bike home. But I stayed on, peddled my ass home, and collapsed on the couch. I've got a bike race Sunday which I haven't trained for... so that should be fun!

[Tony Gentilcore]

Just a quick observation: you need more rowing my man. You're just asking for a shoulder injury.

I know you mentioned that you're going to be changing things up soon. Sooner the better.....

[Steve-O-68]

Thanks for the input Tony. That's one of the things I plan on changing. I've got 1 week until my weightlifting comp, but after that, I'm going to change things up quite a bit.

[Steve-O-68]

Well, I got my ass handed to me in the bike race yesterday. 2.5 miles in 11.04 minutes. The winner did it in 5.05 minutes. Luckily, there were only 7 guys in my division, and the top 8 get points, so at least I got some points for the team.

I'm hoping that restructuring my workout will help build some much needed endurance.

[Marykaa]

If you know what's missing.. that's already an excellent thing!

[finboy]

Originally Posted by Steve-O-68

Well, I got my ass handed to me in the bike race yesterday. 2.5 miles in 11.04 minutes. The winner did it in 5.05 minutes. Luckily, there were only 7 guys in my division, and the top 8 get points, so at least I got some points for the team.

I'm hoping that restructuring my workout will help build some much needed endurance.

Mileage, mileage, mileage...

[Steve-O-68]

5/8/06 - Well, I was gonna wait until after the competition to change things up, but why wait, right?

5 circuits of...

5 DB RDLs
5 DB hang cleans
5 DB push press
5 DB squats

DBs don't touch the ground until the circuit is over.

Started with 70 pounds, and moved up in 10 pound (5 lb per hand)increments each circuit. Rested 60 seconds between the first 3 circuits, around 120 seconds for the last 2.

This was a good change of pace. The first couple circuits were pretty easy, and I considered going up by more than 10 pounds. Glad I didn't, cuz I was struggling with the 5th circuit.

[Steve-O-68]

5/10/06

Quad sets...

DB bench - 3x10x120
Seated cable rows - 3x10x120
DB military press - 3x10x80
Dips - 3x10xBW

No rest between exercises, 2 minutes rest between rounds. Then...

Cable cross - 2x10x100
Face pulls - 2x10x130
DB Lateral raise (done like EC says in the Shoulder Saver part 2) 2x10x40
Overhead cable tri-extension - 2x12x80

Same as above, no rest between exercises, 2 minutes between rounds. Then...

Neutral grip hi rows on incline bench - 2x10x140
Bridge - 2x1 minute
Side bridge - 1 min each side
Scapular pushup 2x15

Whew!! Got pretty sweaty today. Time to eat!!!

[Mahler]

Nice going, Steve. Quite a challenging workout.

[Steve-O-68]

5/17/06 - Well, since my weightlifting event, I decided to take a week off to relax and recover a bit. I did much better than last year, putting up 235 with a score of 276.99. I came in 19th, but still did better than 45 other guys (no last place for me this year), so I was stoked.

On to the weights...

Warm up
BW lunges - 2x20
BW squats 2x15 (EL)
Ninja's ass activating plate squats 2x12x25
BW pushups 2x25
BW pullups 2x12
Waiter walk - 25 lb plate, 2 minutes each side

4 rounds of the following. No rest between exercises, rested just long enough between rounds to add weight to the bar. Started with 85 pounds, then moved up in 10 pound increments per round.

BB RDL
BB hang cleans
BB pushpress
BB front squats
BB bent rows

Felt pretty good tonight. I think the week off did me good. Now I'm ready to get back in the swing of things.

[finboy]

Originally Posted by Steve-O-68

5/17/06 - Well, since my weightlifting event, I decided to take a week off to relax and recover a bit. I did much better than last year, putting up 235 with a score of 276.99. I came in 19th, but still did better than 45 other guys (no last place for me this year), so I was stoked.

Great job Steve! I'm stoked just reading about your success.

[Steve-O-68]

Thanks Fin! I can't wait until next year!

[finboy]

I just noticed your new sig line...that cracks me up. I grew up hearing that tag line!

[Steve-O-68]

5/20/06

Warmup
BW squats - 2x15
BW traveling lunges - length of the basketball court and back
Ass activating plate squats - 2x10x25

Workout
Front squats 1x10x115 (these ARE hard on the wrists!)
Back squats 1x8x205, 1x6x235, 1x15x135
Bulgarian split squats - 3x10x50
Step ups - 3x10(each leg)x50
1 leg SDL - 3x10x50
Glute ham raise - 3x10xBW
Seated calf raise - 1x15x90, 1x12x115, 1x10x125
Rotational calf press - 3x20x195

I haven't had a leg workout this good in a long time. Stumbled outa the gym, straight to the hot-tub.

[Steve-O-68]

5/21/06

Warm up
Foam roller IT band, glutes (ouch!), hammies (double ouch!), and quads (someone kill me!!)
Pushups - 2x20xBW
Reverse pushups 2x20xBW

Workout
Flat BB bench - 1x10x155, 1x8x185, 1x2x225, 1x3x195, 1x1x235
BO BB rows - 1x10x115, 1x10x135, 1x8x155
1 arm DB rows - 3x8x65
Pullups - 2x6xBW+45, 1x8xBW
Hang clean to press - 2x10x100, 1x8x110
Dips - 3x12xBW
Overhead cable tric ext - 2x10x80

Good workout today. Legs are a bit sore from yesterday. The foam roller helped a bit. I have a double header with Corp Challenge football tonight... I hope my legs can take it.

My BO row is considerably less than my bench. I'll be working on these to get them up to speed.