Current Stats

Total weight lifted 2015: 3.6 M lbs
('14-6.5M, '13-6.6M, '12-8M, '11-5.2M)
Total cardio logged 2015: 22.0 hours
Current body weight 301 lbs, Height 6'8

Here's my lifting progress!






Progress!

Progress!

Saturday, June 30, 2012

Back day

Back workout today.  My back didn't hurt, but everything else seemed to, thanks to basketball, so back it was!  Here's a quick video to start with of me doing Good Mornings (Britt - kept it under 300 per my promise!):


In addition, I went semi-heavy on bent rows and then one-armed bench rows.  I also worked in some abs, and a little bit of tricep work.  Here is today's lift:

Sat 6/30/2012
Lift Weight Reps Total Weight
Good Mornings 45 20 900
95 10 950
135 8 1080
185 6 1110
235 6 1410
295 6 1770
Bent rows (bar) 185 12 2220
235 8 1880
275 8 2200
One-armed bent rows (bench) 100 24 2400
100 30 3000
Tricep lockouts 100 50 5000
100 60 6000
Abs 60 70 4200
Day's total 34120 lbs

Friday, June 29, 2012

Mainly a hand day

In the last year or so I've really gained appreciation for hand strength and what it can do.  For too long I only focused on pressing/squating/deadlifting, etc, and didn't take the time to focus on my hands when they've been such an integral part of every lift, all along.  Much like my shoulders which became impinged primarily due to my inattention, my hands had never gotten as strong as they should have, so now I'm making it a goal to change that.

Today was mainly focused on hands with some light curls and abs.  I did my shoulder maintenance that I have to do, but that wasn't the goal.

FYI, yesterday was 90 minutes of basketball which kicked my butt!  My legs are extremely sore as I'm not used to getting out for that long.  I've been paying for my early-morning ball for the last two days, so probably won't make it out again for a while!!

Here is today's lift:

Fri 6/29/2012
Lift Weight Reps Total Weight
Shoulder work with cables 25 500 12500
Rubber band work on hands 5 700 3500
Curls DB 25 30 750
35 24 840
45 20 900
50 20 1000
50 20 1000
Shoulders using body weight 50 100 5000
Rolling thunder 98 20 1960
98 20 1960
Abs 60 90 5400
Day's total 34810 lbs

Wednesday, June 27, 2012

All about stretching

Today was all about stretching...with some light bench.  Not worth reporting in the typical table, but I hit 75 total reps over 3 sets on 135 lbs on flat bench.  I then did a full body stretch including some work with the roller.  I spent about 10 minutes on my back and stomach on the roller and also got a great shoulder stretch while doing so.  Good day overall just to get loose and ready for cardio, tomorrow, in the form of early morning basketball.  I can't believe I've committed to getting up at 5:30 but it will be good to get a run in!  If I have any juice left after 90 minutes on the hardwood, I'll try to work in some squats tomorrow.

Tuesday, June 26, 2012

Shoulder Workout

Dave and I hit a light amount of cable work with some normal shurgs and a couple of fun dumbbell super-sets, all with the goal of burning out the shoulders...mission accomplished!  I didn't dare take a video today as I was so worn-out from the tire flip yesterday that nothing worthwhile could be captured, but here is the lift:

Tue 6/26/2012
Lift Weight Reps Total Weight
Shrugs 135 20 2700
135 20 2700
185 18 3330
185 18 3330
225 15 3375
225 15 3375
135 40 5400
Lat/Front raise superset 15 80 1200
15 80 1200
Shoulder cord work 25 300 7500
Abs 60 50 3000
Day's total 37110 lbs

Tire Flip

I hadn't made it out to flip the tire for quite a while, but Dan got me out last night after it cooled down a bit, and I flipped the beast for just over 60 yards, which worked out to 31 flips.  I also got in some light bench, curls and grip work on the rolling thunder to round out the day.  Here's the workout:

Mon 6/25/2012
Lift Weight Reps Total Weight
Bench 45 50 2250
45 50 2250
45 50 2250
45 50 2250
Curls DB 20 50 1000
20 50 1000
20 50 1000
20 50 1000
Shoulders 25 200 5000
Rolling Thunder for reps w/ hold 98 10 980
98 10 980
98 10 980
Tire Flip 600 31 18600
Abs 60 50 3000
Day's total 42540 lbs

Saturday, June 23, 2012

Truly exhausting workout - truck pull!

I must be a glutton for pain as Dave and I did truck pull, again, today.  Our previous location was full of cars today so we found a new parking lot with some incline.  It appeared empty, then filled up with two dozen women and girls while I was in the middle of my pull.  Trust me, I don't have that many fans!!!!  Here is another truck pull video for your enjoyment showing a 200+ foot pull:


It was pretty hot this morning during the workout, so two sets of this and I was literally spent.  It took me almost an hour to muster-up the energy to walk from my garage/basement upstairs!!!  Two sets of truck pull (for those of you who have never experienced it), feels like ten sets of heavy squats/deadlift all rolled into one minute!  Even though we didn't use a rope, my arms are exhausted, too!

I neglected to report two light shoulder workouts I did over the past few days and some cardio from Thursday.

And, since Britt is the picture queen, here is a pic of me getting ready to pull the truck:

Wednesday, June 20, 2012

Biceps and some back work

I didn't have a ton of energy today so did a somewhat easy workout.  Arms are always less painful than legs, but I worked in some lower back to not seem too soft!  Here is a quick video of me curling plates, along with today's lift, and as always, thanks for reading:



Wed 6/20/2012
Lift Weight Reps Total Weight
Deadlift lockouts 75 20 1500
150 15 2250
150 15 2250
150 15 2250
300 15 4500
150 20 3000
Hammer Curls 50 20 1000
50 20 1000
60 20 1200
75 20 1500
Curls 55 25 1375
55 25 1375
work sets 115 15 1725
115 12 1380
115 12 1380
115 12 1380
Light shoulder reps 10 650 6500
Abs 60 80 4800
Day's total 40365 lbs

Tuesday, June 19, 2012

Cardio day

I'd been neglecting my cardio for a while and hadn't gotten a good workout in for a few weeks.  Today I logged 3 miles on the treadmill, and also hit a full shoulder workout (cords only) with some abs.  The primary focus was on the cardio, with the rest as supplemental.  Not too much to report today, otherwise!

Monday, June 18, 2012

Chest Workout

I lifted today with Paxton.  I'm always weary of how my shoulders will do so I started out light for the first few sets to get a feel for the bar, then went heavier on weight in the middle of the lift.  I got in a lot of reps and everything felt pretty good - no pain today!!  We did a lot of bench with rubber bands and then hit a few without, too.  After the workout, I took a few minutes to cool down then hit a few more sets.  On bench days I like to trick my body to think it is done, then go some more - that trick really seems to give me the results I'm looking for. 

Then the focus was to burnout the fronts of the shoulders and the triceps, and I'm already feeling it, so mission accomplished!  Here is today's lift:

Mon 6/18/2012
Lift Weight Reps Total Weight
Bench with bands 130 8 1040
130 8 1040
150 6 900
150 6 900
180 4 720
180 4 720
200 3 600
220 3 660
230 3 690
250 3 750
320 3 960
205 8 1640
115 20 2300
115 20 2300
Skull crushers burnout 75 20 1500
Behind head triceps burnout 75 30 2250
Cord triceps extensions burnout 60 60 3600
DB hammer press burnout 25 100 2500
Plate press burnout (combined x2) 45 65 2925
25 65 1625
Cord lockout presses stand burnout 60 30 1800
Day's total 31420 lbs

Saturday, June 16, 2012

Truck Pull - Up Hill!!! VIDEO

Check this out...a quick video of me and another of Dave doing truck pull.  We pulled a 4,300 lb Tacoma up hill at the local middle school.  It isn't a serious grade, but enough to make it painful!!  We also started on the gradient versus on the flat part which made it tougher to get rolling.  We did a few sets of pulls, and then a push set, too.  That's all it took to be completely spent for the day.  Enjoy the videos, and always, thanks for reading:


And here is Dave:


Next time we'll go for a few more feet and hopefully a bit faster!

Friday, June 15, 2012

Bench Day

No time to post today other than the lift - thanks for reading:

Fri 6/15/2012
Lift Weight Reps Total Weight
Bench (flat) 150 15 2250
150 20 3000
150 25 3750
150 30 4500
220 15 3300
220 15 3300
260 10 2600
260 10 2600
290 15 4350
Abs 60 50 3000
Day's total 32650 lbs

Thursday, June 14, 2012

Hand training day

My wife was kind enough to buy me some new Ironmind toys.  I got a 15 inch loading pin with a rolling thunder handle...exciting stuff.  Today was my first time ever working with the RT, and towards the end of my workout, even after multiple CoC sets and a full cable shoulder lift which definitely wears on your hands, I still pulled 170 lbs, two times.  Not a world-class lift by any stretch, but I'm happy for my first time!!!  As I've read around, anything over 150 is basically the 99th percentile for hand strength and above that, it becomes a men-from-the-boys game.  Mark Felix pulled 323 lbs last month which is the new world record.  He held the old record, too, at 301 lbs.  The next closest guys are about 30 pounds below that in the 260s and 270s, so quite a gap!

I'm setting a 2012 goal for myself of 200 lbs on the rolling thunder which sould coincide with a closure on the CoC #3.

Here is today's workout (mainly hands, but some shoulders and abs as well):

Thur 6/14/2012
Lift Weight Reps Total Weight
Rolling thunder 53 8 424
98 6 588
143 4 572
143 4 572
143 4 572
153 1 153
163 1 163
170 1 170
Shoulder lifts cords 25 1240 31000
Captains of Crush #1 140 20 2800
Captains of Crush #1.5 167 20 3340
Captains of Crush #S 80 40 3200
Abs (various) 60 250 15000
Day's total 58554 lbs

Tuesday, June 12, 2012

Squat workout with curls

Today was squat.  I didn't intend to go as heavy as I did, but felt good, so why not!?  I squated up over 500 lbs today for 3 reps (502 to be exact), and went fairly heavy on curls too.  My form wasn't quite ideal on the squat, but I'm definitely making progress!  Here is a quick vid of the squat followed by today's lift:



Tue 6/12/2012
Lift Weight Reps Total Weight
Squat (back) 225 6 1350
225 6 1350
315 3 945
405 3 1215
455 2 910
502 3 1506
Curls (bent bar) 75 15 1125
95 10 950
105 8 840
125 4 500
135 3 405
145 3 435
Hammers burnout 20 100 2000
Abs (various) 60 60 3600
Day's total 17137 lbs