jad Posted December 7, 2010 Share Posted December 7, 2010 I cut too much weight, too quickly, for MO State so I thought I'd keep a log to keep myself honest while making the preparations for IL state. The major focus is to go in at a comfortable 90k. 12-6-10 B: 1 light, SF yogurt, 1 L of water L: 1 chicken breast, 1/2 cup of roasted potatoes, 1/2 cup of corn and greenbeans, 1 cup of water D: 2 cups of the Wife's turkey lasagna, 1.5 L of water Workout: C2 rower: 2k in 8:02 Rotator lift: L: 42#x10, 64#x2x3 R: 42#x10, 64#x5,5 Front weaver: L: 5.5#x5 6#x3x3 R: 5.5#x5, 6.0#x5x5 Straight arm pressdowns: L: MMband x 20, Red band: x20 R: MMband x20, Red band x 20 *nice quick one before it was time to go bathe Ryleigh Quote Link to comment Share on other sites More sharing options...
barbe705 Posted December 7, 2010 Share Posted December 7, 2010 what are you weighing now? how long do you have from weigh ins to comp? Quote Link to comment Share on other sites More sharing options...
Cannon Posted December 7, 2010 Share Posted December 7, 2010 Cool that you're keep a log, Jad! Good luck with the training. Quote Link to comment Share on other sites More sharing options...
bencrush Posted December 7, 2010 Share Posted December 7, 2010 Nice to see you keeping a log Josh! I'll follow this one man. And good luck at State! Quote Link to comment Share on other sites More sharing options...
jad Posted December 8, 2010 Author Share Posted December 8, 2010 what are you weighing now? how long do you have from weigh ins to comp? 207 and some change. 2 hours between weigh-ins and comp unless I want to weigh in the night before. It's a two hour drive one way so unless I'm out at one of our satellite sites for work, in that area on the 21st, I'm not fooling with that. 12-7-10 B: 2 SF, light yogurts, 5 tsp of cottage cheese, 1 L of water L: 6 oz of salmon, 4 asparagus spears wrapped in prosciutto, 3 cups of butternut squash soup. 1 cup of water D: Chinese buffet. Not exactly cohesive with the goal but had family in town so I'm not missing out on that. I'll just hit some extra cardio. Quote Link to comment Share on other sites More sharing options...
jad Posted December 9, 2010 Author Share Posted December 9, 2010 (edited) 12-8-10 Breakfast: 1 L of water, no food; still very full from the Chinese Buffet L: 2 cups of chili and 1 cup of water D: 2 cups of the Wife's turkey lasagna, 1 L of water Workout: C2 rower: 3016m in 12:24 Rotator cuff prehab: modified version of the Diesel Crew protocol Arm and Allen with the bands: both arms: Target blue x20, monster mini x20 Side pressure hits: both arms: MMx20 Top Roll rows to work MCL weakspot: MM doubled x 20, Avg+MM x 2 single loop x10, Avg+MMx2+Red single loop: a couple but all pretty sloppy, too much resistance Flat finger rows: MMx2 single loop x10, MMx2+Red single loop x10, Avg+MMx2 single loop x5x12 RT suck em into a hook wrist curls: Avg doubled x10x10 2HP with palm pinch: 50#x20,10,20 Prehab giant set: AA thumbless reverse curl: 43#x12 IM Expand Your Hand bands: both hands at once starting with Red and working down to white: 20 reps per band IM thick handled wrist reinforcer: 5#x20 reps in all 4 directions no rest Edited December 9, 2010 by jad Quote Link to comment Share on other sites More sharing options...
Forever Posted December 9, 2010 Share Posted December 9, 2010 12-8-10 Breakfast: 1 L of water, no food; still very full from the Chinese Buffet L: 2 cups of chili and 1 cup of water D: 2 cups of the Wife's turkey lasagna, 1 L of water Workout: C2 rower: 3016m in 12:24 Rotator cuff prehab: modified version of the Diesel Crew protocol Arm and Allen with the bands: both arms: Target blue x20, monster mini x20 Side pressure hits: both arms: MMx20 Top Roll rows to work MCL weakspot: MM doubled x 20, Avg+MM x 2 single loop x10, Avg+MMx2+Red single loop: a couple but all pretty sloppy, too much resistance Flat finger rows: MMx2 single loop x10, MMx2+Red single loop x10, Avg+MMx2 single loop x5x12 RT suck em into a hook wrist curls: Avg doubled x10x10 2HP with palm pinch: 50#x20,10,20 Prehab giant set: AA thumbless reverse curl: 43#x12 IM Expand Your Hand bands: both hands at once starting with Red and working down to white: 20 reps per band IM thick handled wrist reinforcer: 5#x20 reps in all 4 directions no rest Great to see your log here buddy. I'm gonna be watching this one. The food in your diet is definitely makin me hungry The flat finger rows, sated rows right? Thumbless reverse curls look good. I can't wait to find my thick handle dumbell in the storage unit Wifh your overall strength and hard workouts, no worry or doubt man you'll be alright at State Good luck man Quote Link to comment Share on other sites More sharing options...
jad Posted December 10, 2010 Author Share Posted December 10, 2010 12-9-10 B: 1 sf, light yogurt, 1/2 cup cottage cheese, 1 L water L: 2 chicken breasts with bbq sauce, 2 cups of the pot roast veggies with broth, 1 cup of water D: 4 slices of pizza and 3 diet cokes evening: 1 liter of water Quote Link to comment Share on other sites More sharing options...
jad Posted December 11, 2010 Author Share Posted December 11, 2010 12-10-10 B: 1 L of water; still full from all the delicious pizza (Chef at work made it from scratch L: 2 slices of thai pizza, 1 of bacon, mushroom and prosciutto, and 1 of chicken and buffalo mozzarella, 1 Diet Dr. Pepper D: 2 chicken breasts, 2.5 cups of grapes, 2 L of water Snack: 1/2 cup cottage cheese Workout: C2 rower: 5 500m runs with 1 min rest in between: 1:48, 1:49: 1:50, 1:48, 1:47 rotator cuff prehab Giant set: Rear delt flys with monster mini, single loop: 20 reps per arm Front raises with monster mini, single loop: 20 reps per arm Lateral raises with 2.5" db with 10#: 20 reps per arm Quote Link to comment Share on other sites More sharing options...
jad Posted December 12, 2010 Author Share Posted December 12, 2010 (edited) 12-11-10 working doubles so the weekend looks a little different 4:30 am: 2 light, SF yogurts, 1 L of water 8:30 am: 1.5 cups of eggs with hotsauce, 1 cup of coffee 9:00 am: one of the cooks brought in some new dessert which is best described as a cake ball dipped in chocolate. Similiar in texture to a Russell Stovers candy but with moist chocolate cake in the middle. About the size of a golfball. 1 cup of coffee. DELICIOUS 10:30 am: 1 apple 12:30: hamburger, fries, diet coke 3:30: apple, 1 cup of coffee 7pm: 2 cups of the Wife's turkey lasagna 1 L of water Edited December 12, 2010 by jad Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted December 13, 2010 Share Posted December 13, 2010 You're underfed and doing Giant Sets of pre-hab exercises !! What the heck? You'll get pinned in a nanosecond come tournament day Just kidding though, you obviously know what you're doing. Why are you chasing state titles anyways? Go for a national!! :rock Quote Link to comment Share on other sites More sharing options...
jad Posted December 13, 2010 Author Share Posted December 13, 2010 (edited) You're underfed and doing Giant Sets of pre-hab exercises !! What the heck? You'll get pinned in a nanosecond come tournament day Just kidding though, you obviously know what you're doing. Why are you chasing state titles anyways? Go for a national!! :rock LOL! You call it underfed, I call it a caloric deficit but whatever. It's hard to train when you're injured, trust me on that one, so I'm a firm believer in pre-hab. Anyways, the real training is table time and we practice about every two weeks with one coming up this Thursday, the rest is gravy. IL States is not about a state title; it's one of the biggest tournaments in the midwest. Previous year's winners of various weight classes include: Brent Rakers, Bill Logsdon, AJ Henson, Blaine Middleton, Robert Bishop, Robertas Prov(no idea how to spell the rest), Ethan Fritsche, and Cobra Rhodes. Notice the trend with National Champs? If I lose enough I might go 187#. It would be a nice way to test myself at that weight since hardly any tournies have it. 12-12-10 4:30 am: 2 light, SF yogurts, 1 L of water 8:30 am: 1.5 cups of eggs with hotsauce, 1 cup of coffee 10:30 am: 1 apple 12:30: hamburger, fries, diet coke and 1 large peppermint 3:30: apple, 1 cup of coffee 7pm: 1 cup of the Wife's turkey lasagna, 1/2 cup of cottage cheese, 1 L of water Weight today: 206.5# not bad considering I was 210# on Wednesday after the Chinese Buffet! Messed with the 2HP a little last night and I'm definitely going to give 44mm another go. It was feelin' good! Edited December 13, 2010 by jad Quote Link to comment Share on other sites More sharing options...
jad Posted December 14, 2010 Author Share Posted December 14, 2010 (edited) 12-13-10 B: 1 cup of cottage cheese, 1 L of water L: 2oz of fried fish, 1 oz of HM potato chips, 4 aspargus, 1 cup of coffee: volunteers were a little stingy with the fish dishin' but they're volunteers so what are you gonna do. 3:00: 6 oz of fried cod D: 2 chicken breasts, 1 green salad, 2 tsp of ranch, 7 Christmas cookies: Wife was baking them all day and I went a lil' crazy 1 liter of water, 2 Diet Mt Dews 9:30: one more chocolate and carmel PB cookie, 1 L of water Workout: C2 Rower: 2016m in 7:25 WOW!!! Shaved a ton off my time! Apparently max effort strokes vs short and speedy are the way to go; insert masturbation joke here Diesel crew shoulder protocol Extensor bands: white x 20, green x 20 heavy hammer: 5#x10 to the front and internal rotations Crush: after driving 8 hours solo, one way, and missing grippers I should have killed when the intent was to take my record back; grippers and I are officially on an extended break. Time will tell if the relationship can be salvaged. ISG: all reps TNS LH: 1,3x10 warmup, 1,12x5,6,7 RH: 1,3x10 warmup, 1,12x10, 2,12x7.5, 3,12x5 Thumbless Axle reverse curls supersetted with extensor bands 43#x10/red band x 20 53#x6/red x 20 53#x6/red x 20 53#x6/red x 20 then drop set all the way down through white with 20 reps per band Edited December 14, 2010 by jad Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted December 14, 2010 Share Posted December 14, 2010 Great work. I didn't know so many big names attended this tourney! Hopefully you kick some arse! Quote Link to comment Share on other sites More sharing options...
jad Posted December 15, 2010 Author Share Posted December 15, 2010 (edited) 12-14-10 B: 1 sf, light yogurt, 1 L water L: 9 oz of fried fish, 2 cups of greens, hot sauce, 1 cup of coffee D: meet the board meeting: appetizer city! 3 bacon wrapped dates, 4 grilled chicken strips with some Thai peanut sauce (~5oz of meat), 1 serving of bread pudding, handful of brown sugar and honey glazed pecans, 2 diet cokes ~9p: 6 more Christmas cookies and 2 diet dews Edited December 15, 2010 by jad Quote Link to comment Share on other sites More sharing options...
jad Posted December 16, 2010 Author Share Posted December 16, 2010 12-15-10 B: 2 SF, Light yogurts, 1 L of water L: 1.5 cups of beef chili and a 3x3" piece of bread pudding with a couple pecans and cherries on top, 1 cup of coffee D: 2 cups of spinach leaves, 2 chicken breasts, 2 T of light ranch, 2 cups of grapes, 7 Christmas cookies, 1 L of water 1 coke zero, 1 diet mt dew practice tomorrow!! Quote Link to comment Share on other sites More sharing options...
jad Posted December 17, 2010 Author Share Posted December 17, 2010 12-16-10 B: 1 sf, light yogurt, 1 L of water L: 2 mini chicken salad sandwiches, 1 very small slice of sausage and broccoli pizza, 1/2 a plate of asparagus, 3"x3" serving of bread pudding with a few cherries on top, 16 oz of water, 1 cup of coffee pre-workout: 7 Christmas cookies Post-workout: 3 chicken breasts with 2 tsp of light ranch, 1.5 cups of grapes, 1/2 cup cottage cheese, 1 L of water Workout: -supposed to have practice tonight but the weather screwed that up so only one guy showed and he's injured left. We got some good work done righty though. I'm rusty, mechanics wise RH, so I couldn't toproll for crap but my arm felt really strong and every time he'd put me in a hook out of a tr, I'd just drag him right over. I started just letting him hit and holding to get more work and it turned out to be a pretty good workout. Did plenty after he left LH: MM band x 1 doubled: drag x 20 x 20 TR x 20 x 20 MM band plus Red band, both doubled: drag x 5 x 6 x10 x10 TR: x0, x3, x7 x 10 Both arms (rh after Edwin left) back pressure work: MM band x 1 doubled: x 20 MM band plus red band both doubled: x 3-5 reps for numerous sets (lost track probably 7 or so) MCL work to simulate TR on someone with pressing me with a busted wrist: 20 reps per arm with MMx1 single loop: need to be very careful on this one and will keep it high reps Side pressure hits: MMx1 single loop but stretched to where there is a lot of side load from the start: x 20 per arm *elbows plenty pumped done with this for the night More hook work with grey band doubled: x 3 reps each arm Played with a band version of the Devon Larratt preacher curls except I did more of a table curl but with the bands it gets harder towards the top not easier. I kept the Devon style of a locked arm moving through a ROM. Too blown out to really tell, think I just messed with a MM doubled x 1 band to failure. -seem to have that deep bone pain that I get at practice so I'll move on to some accessory work Devon Style Rotator lift: LH: 35#x10, 57#x5, 67#x2x3x1x1 RH: 35#x10, 57#x5, Quote Link to comment Share on other sites More sharing options...
jad Posted December 17, 2010 Author Share Posted December 17, 2010 (edited) 12-16-10 B: 1 sf, light yogurt, 1 L of water L: 2 mini chicken salad sandwiches, 1 very small slice of sausage and broccoli pizza, 1/2 a plate of asparagus, 3"x3" serving of bread pudding with a few cherries on top, 16 oz of water, 1 cup of coffee pre-workout: 7 Christmas cookies Post-workout: 3 chicken breasts with 2 tsp of light ranch, 1.5 cups of grapes, 1/2 cup cottage cheese, 1 L of water Workout: -supposed to have practice tonight but the weather screwed that up so only one guy showed and he's injured left. We got some good work done righty though. I'm rusty, mechanics wise RH, so I couldn't toproll for crap but my arm felt really strong and every time he'd put me in a hook out of a tr, I'd just drag him right over. I started just letting him hit and holding to get more work and it turned out to be a pretty good workout. Did plenty after he left Warmup: C2 rower: 500m in 1:47 thumbless axle reverse curls: 43#x5 extensor band: white x 20 Diesel Crew shoulder protocol LH: MM band x 1 doubled: drag x 20 x 20 TR x 20 x 20 MM band plus Red band, both doubled: drag x 5 x 6 x10 x10 TR: x0, x3, x7 x 10 Both arms (rh after Edwin left) back pressure work: MM band x 1 doubled: x 20 MM band plus red band both doubled: x 3-5 reps for numerous sets (lost track probably 7 or so) MCL work to simulate TR on someone with pressing me with a busted wrist: 20 reps per arm with MMx1 single loop: need to be very careful on this one and will keep it high reps Side pressure hits: MMx1 single loop but stretched to where there is a lot of side load from the start: x 20 per arm *elbows plenty pumped done with this for the night More hook work with grey band doubled: x 3 reps each arm Played with a band version of the Devon Larratt preacher curls except I did more of a table curl but with the bands it gets harder towards the top not easier. I kept the Devon style of a locked arm moving through a ROM. Too blown out to really tell, think I just messed with a MM doubled x 1 band to failure. -seem to have that deep bone pain that I get at practice so I'll move on to some Accessory work Straight arm band pressdowns MM x 1 single loop: 20 per arm MM x 1 plus red single loop: 5,5,10,10,5 both arms Devon Style Rotator lift: LH: 35#x10, 57#x5, 67#x2x3x1x1 RH: 35#x10, 57#x5, 67#x3 77#x0 67#x0x0x1x1x1 Left 174# on the 2HP and just did sets throughout the workout. They were all 1-3 reps and I think I ended up with aroudn 20 reps or so. The 44mm is feeling great but I'm still getting used to keeping my fingers flat Prehab Thumbless axle reverse curl: 58#x5x5x5 Extensor bands: one big drop set starting with the reds x20 reps per band all the way down to the whites Heavy handle: internal/external rotations x 5# x 20 reps per arm Edited December 17, 2010 by jad Quote Link to comment Share on other sites More sharing options...
geofiz Posted December 17, 2010 Share Posted December 17, 2010 12-16-10 B: 1 sf, light yogurt, 1 L of water L: 2 mini chicken salad sandwiches, 1 very small slice of sausage and broccoli pizza, 1/2 a plate of asparagus, 3"x3" serving of bread pudding with a few cherries on top, 16 oz of water, 1 cup of coffee pre-workout: 7 Christmas cookies Post-workout: 3 chicken breasts with 2 tsp of light ranch, 1.5 cups of grapes, 1/2 cup cottage cheese, 1 L of water Workout: -supposed to have practice tonight but the weather screwed that up so only one guy showed and he's injured left. We got some good work done righty though. I'm rusty, mechanics wise RH, so I couldn't toproll for crap but my arm felt really strong and every time he'd put me in a hook out of a tr, I'd just drag him right over. I started just letting him hit and holding to get more work and it turned out to be a pretty good workout. Did plenty after he left Warmup: C2 rower: 500m in 1:47 thumbless axle reverse curls: 43#x5 extensor band: white x 20 Diesel Crew shoulder protocol LH: MM band x 1 doubled: drag x 20 x 20 TR x 20 x 20 MM band plus Red band, both doubled: drag x 5 x 6 x10 x10 TR: x0, x3, x7 x 10 Both arms (rh after Edwin left) back pressure work: MM band x 1 doubled: x 20 MM band plus red band both doubled: x 3-5 reps for numerous sets (lost track probably 7 or so) MCL work to simulate TR on someone with pressing me with a busted wrist: 20 reps per arm with MMx1 single loop: need to be very careful on this one and will keep it high reps Side pressure hits: MMx1 single loop but stretched to where there is a lot of side load from the start: x 20 per arm *elbows plenty pumped done with this for the night More hook work with grey band doubled: x 3 reps each arm Played with a band version of the Devon Larratt preacher curls except I did more of a table curl but with the bands it gets harder towards the top not easier. I kept the Devon style of a locked arm moving through a ROM. Too blown out to really tell, think I just messed with a MM doubled x 1 band to failure. -seem to have that deep bone pain that I get at practice so I'll move on to some Accessory work Straight arm band pressdowns MM x 1 single loop: 20 per arm MM x 1 plus red single loop: 5,5,10,10,5 both arms Devon Style Rotator lift: LH: 35#x10, 57#x5, 67#x2x3x1x1 RH: 35#x10, 57#x5, 67#x3 77#x0 67#x0x0x1x1x1 Left 174# on the 2HP and just did sets throughout the workout. They were all 1-3 reps and I think I ended up with aroudn 20 reps or so. The 44mm is feeling great but I'm still getting used to keeping my fingers flat Prehab Thumbless axle reverse curl: 58#x5x5x5 Extensor bands: one big drop set starting with the reds x20 reps per band all the way down to the whites Heavy handle: internal/external rotations x 5# x 20 reps per arm "I started just letting him hit and holding to get more work and it turned out to be a pretty good workout." Just another thought Josh. I pull with a bunch of guys who are much stronger than me- like Dan Kekstadt, Jeff Bradley, Greg Wilson, and Reivo in the Chicago area. To give them a workout if its just two of us at practice, I'll have them grip me around my wrist. It takes the hand games out of the equation, puts a tremendous amount of pressure on their fingers and still gives my arm a workout. The lower they grab, the harder it is. Even with the weakest person, if you grab below their wrist eventually they will tire you out. Once tired, you can go back to gripping normally and get some good practice in. Quote Link to comment Share on other sites More sharing options...
jad Posted December 17, 2010 Author Share Posted December 17, 2010 geofiz: that's a great idea! We'll have to try that next time. Something we do with two unevenly matched persons is to have the weaker one put their index finger inbetween the hands. For whatever reason it allows a much weaker person to hold a stronger person quite a bit. The weaker one isn't hitting just holding. With two evenly matched people, the guy sticking his finger in can hold with a smile on his face. Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted December 17, 2010 Share Posted December 17, 2010 Jad: just curious... is this the index finger of his free hand? I have a hard time picturing this. Quote Link to comment Share on other sites More sharing options...
jad Posted December 18, 2010 Author Share Posted December 18, 2010 (edited) yep, index finger of free hand from the guy that is just trying to hold. The puller/guy hitting, sets up just like normal. Edited December 18, 2010 by jad Quote Link to comment Share on other sites More sharing options...
jad Posted December 18, 2010 Author Share Posted December 18, 2010 12-17-10 B: 2 light, SF yogurts, 1 L of water L: 6oz of pot roast, 1 cup of asparagus, 1 slice of deep dish apple pie, 1 cup of coffee D: Texas Roadhouse baby! Full slab of ribs, small salad with minimal ranch, cheese fries with ranch. 3 L of water throughout the rest of the night: couldn't get rid of my thirst after all that Quote Link to comment Share on other sites More sharing options...
jad Posted December 19, 2010 Author Share Posted December 19, 2010 12-18-10 weekend schedule 4:30: still full from the night before, 1 L of water 8:30: 1.5 cups of eggs with hotsauce, 1 cup of coffee 10:30: apple, cup of coffee 12:30: hamburger, fries, 32oz diet coke 3:30: apple, cup of coffee 7:00: leftovers: 3oz of pulled pork, 2 chicken strips, 1/2 cup mashed potatoes, ~6oz of cheese fries with light ranch, 1 L of water Quote Link to comment Share on other sites More sharing options...
jad Posted December 20, 2010 Author Share Posted December 20, 2010 weekend schedule 12-19-10 4:30: still full from the night before, 1 L of water 8:30: 1.5 cups of eggs with hotsauce, 1 cup of coffee 10:30: 1.5 cups of cottage cheese 12:30: bacon cheeseburger, fries, potato soup, chocolate temptation, 1/2 cup chocolate icecream, 1 light, sf vanilla yogurt, 32oz diet coke 3:30: 1.5 cups of cottage cheese, 1 cup of coffee 7:00: 2 chicken breasts, 2 pieces of chocolate pretzel bark, 1 peanut cluster, 1 L of water Quote Link to comment Share on other sites More sharing options...
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