BIG RED MACHINE'S Training Log (Team MDBB)

[Brian Hill]

That tentative plan looks good to me. My plan from here until the meet in November is to follow something very similar to what I did for Nationals. Pretty much straight westside, nigga! haha. I'm gonna keep doing shirt work every 3rd Max Effort Bench Day. Working to a lower board each rotation. The 2 raw weeks in between each shirt session will just be whatever sounds good that day. But I do know that I'd like to hit each of these atleast once between now and then:

- Reverse BLUE-band
- Work up to 70ish% of RAW Max and add Chains each set to a 1RM
- Bench Press w/ Monster Mini-bands
- FOAM-Board w/ straight weight
- Floor Press (bands, chains, reverse bands, special bar, whatever)
- Wide Grip Bench for a 5 Rep Max

Also, I agree with the special Bars on Squat days too! I'm actually gonna start a 3 week Wave w/ the Buffalo Bar + GREEN-bands Saturday. Then follow it with a 3 week Wave with the Safety Squat Bar + 4 chains. Then I'll go back to the regular bar for a wave with the BLUE-bands. Then back to chains with either the straight Bar again or possibly the GCB. Then a deload week, 2 Circa-Max Weeks. 2 more deload weeks and then the MEET. I love Louie Simmons. haha.

[bigredmachine]

Looks like you got it down there little buddy!

[bigredmachine]

Sunday July 10th, 2011 (ME Bench Day):
Went to MDBB today..

2 Board Press (Raw)-
45x15 -Pinky Rings Grip
95x5
135x3
185x2
225x1
Added 2 Board
275x1
Added Wrist Wraps
305x1
315x1 -Switched to Index on Rings Grip
325x1

Dumbbell Bench Press-
60x10
90x15
90x18

CG Swiss Bar Extensions-
85x10
135x7
125x8
125x8

Incline KB Extensions (Single-Arm)-
45x15
45x13

Band Face Pulls-
Light x20x3 sets

Int/Ext Rotations-
Blue Tubing x30 each way

Done. Decent workout today. I was about 30lbs off my best for 2 board press today but still not too bad considering the circumstances. Next week I plan on doing floor press with the fat bar for my max effort exercise. So anyway until next time, peace out

[bigredmachine]

Monday July 11th, 2011 (Back, Biceps & Abs):

Warm Up:
Rows w/Tubing 2x20
Some Stretching

Wide-Grip Lat Pulldowns-
100x15
140x12
150x12
160x12

Hammer Strength Incline Rows-
180x15
270x15x3 sets

Straight-Arm Pulldowns w/EZ Bar-
105x20x3 sets

Dumbbell Hammer Curls (Palms In)-
30x10 each arm
45x10
50x10x2 sets

Standing Pulldown Abs (w/Spud Strap)-
60x25x3 sets

Wasn't planning on working out today but I decided to change up my routine slightly after talking with Brian yesterday and he mentioned how Kenny Paterson (who was a bench only guy) used a four day week routine for his training. So I read the article he wrote called "The Specialist" that briefly described how he setup his training routine and so I am going to use something very similar to that for the next few weeks or so until I am able to start working out my lower body again. It will also hopefully help me burn a few more calories during the week so that I can start shedding some this belly fat (that I seem to have infinite stores of BTW) being that my ability to do cardio right now is very limited because of my knee. So here is the routine that I will be using going forward:

Sundays- ME Bench, Triceps, Light Delt Work
Mondays- Back (Mostly Pulldowns), Biceps, & Abs
Thursdays- DE Bench, Triceps, Light Delt Work
Fridays- Back (Mostly Rows), Biceps, & Abs

[Brian Hill]

Looks like a solid plan big buddy! Also, i know you know this already but... Even though its not the most productive for building strength, but since you can't do cardio, you could always circuit your assistance work maybe two days out of the week. That would help bump up your heart rate and burn some more calories.

[bigredmachine]

Jul 12, 2011 9:00:08 GMT -5 Brian Hill said:

Looks like a solid plan big buddy! Also, i know you know this already but... Even though its not the most productive for building strength, but since you can't do cardio, you could always circuit your assistance work maybe two days out of the week. That would help bump up your heart rate and burn some more calories.

Very Ture Brian, the only problem with doing a circuit is somebody is always using the machine you want to do or screws it up by jumping in when you';re not finished, dammit. But I may do it one of the days, thanx..

[bigredmachine]

Tuesday July 12, 2011 (Physical Therapy Update):


19 wks since surgery, 21 wks since injury (If I counted right)-
Went to PT this morning and was finally able to get my knee past 90 degrees, 93 actually So my knee is really starting to come along, hell I might even be squatting again by the start of August at this rate So have to wait and see..

[Brian Hill]

Wow. Awesome progress with the PT!

[Tony "The Beast" Atkins]

Jul 12, 2011 11:20:21 GMT -5 bigredmachine said:

Tuesday July 12, 2011 (Physical Therapy Update):


19 wks since surgery, 21 wks since injury (If I counted right)-
Went to PT this morning and was finally able to get my knee past 90 degrees, 93 actually So my knee is really starting to come along, hell I might even be squatting again by the start of August at this rate So have to wait and see..

That's great Scott! That's what I like to hear!

[bigredmachine]

Thanks Fellows!

[bigredmachine]

Wednesday July 13th, 2011 (DE Bench):
Went to MDBB Today for my Training session..

Warm Up:
Dumbbell Flies 15x15x2 sets

Speed Bench w/Swiss Bar + 2 Sets of Chains-
35x15 -Used Three Different Grips
105x5
Added Chains
105x3x15 sets
*Damn I just remembered that this bar weighs 10lbs less than the regular barbell and totally forgot that when I was doing my workout. Oh well, all that matters is that I still moved it fast! Haha..

Dumbbell Tate Presses-
40x12
70x12x4 sets

3 Way Shoulders (Side Raises, Front Raises & Reverse Flies)-
15x10 each way
20x10x3 sets each way

Great Session Tonight!

[bigredmachine]

Friday July 15th, 2011 (Back, Biceps, & Abs):

Warm-Up:
Rows w/Tubing 2x25
Some Stretching...

Seated Cable Rows w/EZ Bar-
60x15
100x15x3 sets

Chest Supported Rows-
45x15
80x15x3 sets

Seated Hammer Strength Iso-Rows-
45x15 (One-Arm at a time)
90x15x3 sets

Hammer Strength Shrugs-
90x20x3 sets

Seated Preacher Curls w/Straight Bar-
25x15 (Switched Back & Forth Between Regular Grip/Reverse Grip)
45x15x2 sets
55x15x2 sets

Seated Machine Abs-
4x15

Didn't feel great this morning. I guess I was alittle tired and still alittle sore from Wednesday's workout but still had a decent workout overall. Looking forward to moving some "BIG" weight on Sunday!

[Tony "The Beast" Atkins]

I am looking forward to see The Big Red Machine move some big weight Sunday too!

[bigredmachine]

Saturday July 16th, 2011 (Lower Body & Update):

Bike-
10 minutes

Step Ups (Right Leg Only)-
4x15 (Forwards)
3x12 (Sidewides)

Horizontal Leg Press (Right Leg Only)-
60x10
80x10
100x10x2 sets

Seated Leg Curl Machine (Right Leg Only)-
3x10

Walking on Treadmill @2.3 MPH-
10 minutes

None of these exercises are new but are the same ones that my Therapist has had me doing over the last couple of weeks in my therapy sessions and said that I could these on my own when I'm in the gym. The only new one that I did today was walking on the treadmill which I asked her Thursday about and she said that it was ok for me to do. Also I mentioned earlier how I got my knee past 90 degrees on tuesday, well on wednesday while riding the bike I was finally able to petal it all the way around. I would usually just petal up as far as I could go then petal down as far as I go but was finally able to petal all the way around on wednesday. Then on thursday when I back to therapy again my therapist took another measurement of my knee and I was up to 103...WTF?? Did not expect to make that much progress in only two days so I was VERY happy about this and so was my therapist. I go back to the doctor this tuesday and I hoping that I get a good report from him and maybe he'll allow for me to take this damn brace off, which honestly I don't wear it all when I'm at home anyway but it would be nice to hear none-the-less. So anyway I figure I would give alittle update on my progress this week with knee..

[Tony "The Beast" Atkins]

Jul 16, 2011 12:22:52 GMT -5 bigredmachine said:

Saturday July 16th, 2011 (Lower Body & Update):

Bike-
10 minutes

Step Ups (Right Leg Only)-
4x15 (Forwards)
3x12 (Sidewides)

Horizontal Leg Press (Right Leg Only)-
60x10
80x10
100x10x2 sets

Seated Leg Curl Machine (Right Leg Only)-
3x10

Walking on Treadmill @2.3 MPH-
10 minutes

None of these exercises are new but are the same ones that my Therapist has had me doing over the last couple of weeks in my therapy sessions and said that I could these on my own when I'm in the gym. The only new one that I did today was walking on the treadmill which I asked her Thursday about and she said that it was ok for me to do. Also I mentioned earlier how I got my knee past 90 degrees on tuesday, well on wednesday while riding the bike I was finally able to petal it all the way around. I would usually just petal up as far as I could go then petal down as far as I go but was finally able to petal all the way around on wednesday. Then on thursday when I back to therapy again my therapist took another measurement of my knee and I was up to 103...WTF?? Did not expect to make that much progress in only two days so I was VERY happy about this and so was my therapist. I go back to the doctor this tuesday and I hoping that I get a good report from him and maybe he'll allow for me to take this damn brace off, which honestly I don't wear it all when I'm at home anyway but it would be nice to hear none-the-less. So anyway I figure I would give alittle update on my progress this week with knee..

That is great to hear Scott! I am glad that you are progressing way ahead of the rate the doctors were estimating. Can't wait to see the Big RED Machine back in action on the platform! Sounds like once you get through all of this and get back on the platform, I think what you've been through with this situation down the road all the way back the platform(FULLPOWER), would make one hell of an article/interview. I plan on having articles link on the website sometime soon, and that would be a great place for your article. Just a thought.