BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

Wednesday June 15th, 2011 (Gunshow Work):

Warm-Up w/Mini Band:
Tricep Pushdowns 2x20-25
Bicep Curls 2x20-25

Superset:
Incline DB Extensions (Elbows In)- 25x12, 35x12, 45x12, 60x10x2 sets
Standing Cable Curls w/EZ Bar- 4x12,12,10,10 (Used a moderate amount of weight on these)

Superset:
Tricep Fat Rope Pushdowns- 70x12, 135x12x2 sets, 165x10, 180x10
Incline Dumbbell Curls- 25x12, 30x12, 35x10x3 sets

Superset:
Seated Dip Machine- Stack x30, 36
Wrist Roller- 10lbs x3 reps, x4 reps

Got a good little pump today

[bigredmachine]

CONGRATULATIONS TO JASMINE TODD AND BRIAN HILL ON GREAT SHOWING AT THE SPF NATIONALS!!!!!!!!!!!!!!!!!!!!!!!!!!


Way to represent Mud Duck Barbell

[bigredmachine]

Saturday June 18th, 2011 (Chest Workout):

Warm-Up:
Pec-Deck Flies 2x20 (Light)

WG Incline Bench on Smith Machine w/Fat Gripz-
95x15
135x10
185x10
205x10
225x8
235x8
185x20

Hammer Strength Decline Press-
90x12
180x10
230x10x2 sets
250x8x2 sets
180x20

Pec-Deck Flies-
50x12
80x10
100x10
80x12
60x15
50x30

Done. I tell you what this bodybuilding crap is starting to get real old, real fast..I can't wait until I can get back into a regular powerlifting routine!

[bigredmachine]

Sunday June 19th, 2011 (Back Workout):

Hammer Strength Lat Pulldowns (Alt.)-
50x20x2 sets each arm
90x8
140x8
180x8x4 sets

WG Lat Pulldowns-
105x10
132x10
145x10x4 sets

Standing Straight-Arm Pulldowns w/EZ Bar-
100x15x3 sets

Seated Machine Abs-
4x20

Internal/External Rotations w/Cable-
1x30 each way

This workout sucked big donkey balls today. My workouts have started to become really stagnant as of late. It just sucks b/c there's only a certain number of exercises that I can do right now b/c of my knee. So I think next weekend I'll change things up alittle bit, maybe do chest & tri's together and then back and bi's or maybe even superset chest & back all for high reps. Who knows... Just to do something different probably for the next couple of weeks and hopefully by then I'll be able to do regular bench press again. Then maybe I'll do a Vinny Dizenzo type of workout where I workout three days a week. One day DE Bench, the next day back and core work, and then the third day ME Bench. I think that would make life and my workouts alittle more interesting

[bigredmachine]

I see Elite's finally put those new Metal Jack Briefs Up. Looks interesting but also expensive...

www.flexcart.com/members/elitefts/default.asp?m=PD&cid=204&pid=4322

I also think that once I am able to get back into regular powerlifting routine that I am going to get one of these shirts:

www.houseofpain.com/product/_______Bench_Shirts/super_duper_phenom__sdp.html

[bigredmachine]

Tuesday June 21st, 2011 (Shoulders):

Warm-Up:
Internal/External Rotations w/Red Tubing 2x20 each way

Seated Dumbbell Shoulder Press- 25x10, 45x10, 55x10x4 sets
Cable Upright Rows w/Straight Bar- 80x10, 100x10, 120x10x4 sets
Rope Face Pulls- 60x10, 100x10, 120x10, 130x10x2 sets, 140x10x2 sets
Front Plate Raises 35x20x1 set

Done.

[bigredmachine]

Thursday June 23rd, 2011 (Arms):

Barbell JM Presses (Index on Smooth Grip)-45x15x2 sets, 95x10x2 sets, 115x8, 135x8, 145x8, 155x8
Overhead Rope Extensions- 80x10, 120x10, 130x10x2 sets, 140x10x2 sets
Standing Barbell Curls (Used Three Different Grips)- 45x15x3 sets, 65x15x3 sets
Dumbbell Hammer Curls (Palms Facing)- 25x10, 35x10x2 sets, 40x8, 45x8

A pretty good workout tonight!

[bigredmachine]

Sunday June 26th, 2011 (ME Upper):

Warm-Up:
Barbell Bench Press- 45x20x2 sets **I can just barely bend my knee enough to plant my foot on the floor to do bench press, so making progress**

Incline DB Bench Press (Palms Facing):
30x12
45x10
60x10
75x10
75x10
75x18

Pec-Deck Flies- 2x30
Pushdowns w/EZ Bar- 2x30
Face Pulls w/Light Band- 2x30
Int/Ext Rotations w/Green Tubing- 2x30 ea way

I didn't do a whole lot today but had a really great workout none-the-less. Those palms-facing DB presses really hit my triceps well today and I was also pleased with the amount of reps that I was able to do on these, so I think I might try to work these into my regular workout at least once a month moving forward. My plans for working out the rest of the week are as follows: Tuesday- Back, Traps, Biceps, & Abs; Thursday- DE Bench Press Day; Sunday- ME Bench Press (May do some pin presses). So as you can see I will be working out three times a week from here until further notice. Also I would like to mention that I was able to drive today for the first time in like four and half months So here maybe in the next couple weeks or so maybe I can pay alittle visit to Mud Duck Barbell and see the old crew again!

[bigredmachine]

Tuesday June 28th, 2011 (Back Day):

Seated CSR's- 3x15
CG DD Lat Pulldowns- 3x15
HS Incline Rows- 3x15
Barbell Shrugs- 3x15 (Light)
Reverse Cable Curls- 3x15
Machine Abs- 3x15

Done..

[bigredmachine]

Thursday June 30th, 2011 (DE Bench):

Speed Bench w/2 sets of Chains:
45x15
Added Chains
45x5
95x5
115x3x12 sets
*Used three different grips w/30 second rest periods between sets to really work on my GPP today. That's why I kept the bar weight alittle lighter than what I normally would use and I plan on using chains and the same weight for two more weeks keeping the rest periods short and increase the work sets by two sets each week going forward*

CG Barbell Incline JM Press:
95x12
135x10
155x10x3 sets

Dumbbell Tate Presses:
35x15x3 sets

Reverse Pec-Deck Flies:
3x20

Had an absolute fire lit up under my asshole today and had very intense workout in the gym. Outside of the gym I just had an miserable ass day and to make a long story short at my school one of my PE co-workers resigned from her job about three months ago and I put in and interviewed for her job at that time. And I just found out today from the athletic director that they have decided to hire someone else for that position. After being at this school for the past three fuckin' years and paying my dues I felt like our principal just ripped out my fuckin' heart and soul today and tore it into a million fuckin' shreds. I just feel devastated right now and like the ultimate betrayal has been committed upon me. And to make things worse the GD coward doesn't even have the common courtesy to tell me himself. I am just not very happy right now and wish I could find a job somewhere else!

[bigredmachine]

Sunday July 3rd, 2011 (ME Bench):
Went to MDBB today for the first time today since hurting my knee on February the 20th. It was really great to see the ol' gang again

Reverse Band Bench Press:
45x5 -Thumbs from Smooth Grip
95x5
135x3
185x2
225x1
Added Strong Bands f/Rafters
275x1
Added Wrist Wraps
315x1
335x1 -Moved Hands out to Pinky on Rings Grip
355x1
295x5x2 sets -Index on Smooth Grip

Band Pushdowns-
Monster Mini x20x3 sets

Band Pulldowns on Flat Bench-
Strong x20x3 sets

Band Pull-Aparts-
Monster Mini x12x3 sets

Hammer Curls w/Swiss Bar-
35x15x3 sets -Switched grip each set

A pretty good workout today. I didn't feel too great today but still felt pretty good being that this is really the first time that I have maxed out on bench press in over five months. So my strength will come back with time I just got to stay the course and keep working. Also I don't think I am going to use the same setup again to do reverse band bench in the future it just didn't seem quite right today. As for next weeks max effort workout I was thinking about doing either some type of floor press w/either bands or chains or possibly doing a 2 Board press..

[bigredmachine]

Tuesday July 5th, 2011 (Back, Biceps & Abs):

Warm Up:
Rows w/Blue Tubing 2x20

Hammer Strength Low Row-
90x15
180x15
230x12
270x10
320x8

Chest Supported Row-
45x15
70x15x3 sets

Incline DB Row (No Straps)-
60x15 each arm
100x15x2 sets
*Was aiming to do three sets with the 100's but I was bout ready to puke after the second set so I stopped there*

Barbell Upright Row-
95x12
95x6
*Had to stop doing these b/c they were really hurting my left shoulder bad today*

Seated Incline Dumbbell Curls-
25x12x4 sets

Seated Machine Abs-
4x20

With the exception of the upright rows I had an awesome workout today! I really like the HS low rows, not only do they just tear my back up but they are also on the same plane as my bench press. And I never tried these before hurting my knee but I will definitely be working these in on a regular basis from here on out. Looking forward to doing some speed floor presses on Thursday:)

[bigredmachine]

Thursday July 7th, 2011 (DE Bench Day):

Warm Up:
Pec-Deck Flies- 2x15-20
Seated CSR's- 2x15-20

Speed Floor Press w/2 Sets of Chains:
45x5x2 sets (Used four different grips today)
115x3x14 sets
*Made sure that I paused on the floor for each rep*

CG Barbell Exts on Floor w/2 Sets of Chains:
115x6x2 sets

Tricep Pushdowns w/V-Handle:
105x20
180x15
210x15x2 sets

Reverse Pec-Deck Flies:
40x15
80x15x3 sets

Good solid workout today! I'm glad I got a couple days to recover now before my next workout b/c my body feels pretty well destroyed after the last couple of sessions. I think this Sunday I may just do board press and then the next week do some type of floor press for my max effort exercise. Then who knows maybe I'll shirt up the week after that..

[Brian Hill]

Glad to see you're having some good training sessions. Im actually going to rotate between floor press w/ chains for 3 weeks and Bench Press w/ bands for 3 weeks for my Dynamic Upper days for the several weeks. I think it will have a big carryover to my shirted bench since im terrible at floor presses. It makes alot of since. Box squats are the most effective exercise for building explosive power in the lower body b/c its an eccentric movement, followed by a relaxed state, overcome by a dynamic contraction and a floor press is essentially the same thing for the upper body. So I think it'll carryover for me.

P.S. im thinking about doing some FOAM-Board Presses with straight weight this Sunday. What about you?

[bigredmachine]

Yeah the floor press is a great movement I don't think we have used it enough in the past. That sounds like a good idea to do it for three cycles and if I were you I would probably just use a different bar each week to give ya alittle different variation each week. And that's definitely what I am going to do with my speed work. I may use the same bar weight and accommodating resistance for three weeks but I'll definitely try to use alittle different variation each time whether it's the fat bar, Swiss bar, bow bar, straight bar, floor press, etc.. And in 5 years when I am able to squat again I am definitely going to use more bars, like doing a 3 week cycle w/the GCB, SS Bar, or Bow bar instead of using the straight bar all of the time. I think that in the past I was so concerned about how the exercise was going to translate to the meet that I lost sight of the main goal which is to come into the gym and try to get fucking strong(er). Not mention that using these bars are harder than using the straight bar, can give your shoulders alittle break and should help bring up some weaknesses that we may or may not have.

So anyway back to the floor press I think that I will definitely try to rotate it in once every 4-6 weeks or so for my dynamic work but I will definitely try to do it at least once a month, every month for my max effort days. It seems to work very well for the Westside guys, so why not us?

P.S.- My "tentative plan" for the next three weeks for my max effort work are as follows:
Wk1- 2 Board Press (Straight wt)
Wk2- Floor Press w/Fat Bar (Straight wt)
Wk3- Shirted Bench in 1ply (Touch)

Let me know what ya think?