Pete's Log

[PowerPete]

Hi everyone. I'm a 300lbs 6'1 powerlifter. I have had 2 shoulder surgeries in the lat 3 years and I am really out of shape right now. Here is what I am doing to stay strong and cut some bodyfat.

11March2008 Strongman Endurance training Day 2

Sumo deads
bx10
135x5
225x10
315x10
315x6
315x4
225x1
big mistake doing 315 sumo x 1 6 days later and my ham is still all screwed up. It's starting to bug me while sitting right at the tie in at the butt.
I tried switching toe conventional deads for the 2nd set of 315 but my nuts felt like they were going to explode. ???
Also my lower back got so tight I could not walk after the last set so I ad to skip the farmers walk.

After sitting down for a while my lower back felt a little better so I found some more stuff to do.

Seated rows
270x10 two arms at once
180x10 each arm (single rows)
180x10 each arm (single rows)
180x10 each arm (single rows)
360x2 two arms at once
180x10 alternating each arm

machine shrugs
4p x 10
6p x10
10px10

20 min cardio on bike.

[PowerPete]

12march08

am cardio
20 min WII boxing

13March08
PM cardio
20 min - elliptical

14 March 08
COC #1 x1
COC #2 x 1
COC #3 x0 x0
COC #2 x0 x0
COC #1 x 6


15March08 - Strongman endurance training day 3

Push press
bx20
bx20
65x10
95x10
135x8
165x6
bx20

stiff deads
bx25
bx25

front squats
bx5
135x5
225x5
315x5 - a little high
225x5

dip machine
90x10
180x10
25x10
270x10

hammer db curls
30x10
40x10

side bends
30x20
40x20

cardio - row machine 21 min - 2150 meters

[PowerPete]

16mar08

cardio
25min wii boxing

[PowerPete]

17mar08

cardio
Elliptical - 30 min

[PowerPete]

19mar2008 strongman endurance day1

Praise God

clean & press
bx10
bx10
65x10
95x10
135x0
135x5
this is killing my bad shoulder in the spot where I had the bar while doing front squats last week. I am still sore/bruised from the front squats so that maybe the problem today.
I switched to bench press
bx20
135x10
185x5
225x5
275x5

barbell row
135x10
225x10
275x4 grip
add straps
275x10

squat - I added 5 2.5 plates on each side so I can holld the bar somehow. IIstill have flexibility issues with gym bars being so narrow
bx10
155x10
250x6
335x3
425x3
add knee wraps
520x3 - little high
425x8

I had to skip cardio at the gym...I'm planning on doing some wii boxing in a few minutes :)
I drank a redline at the gym and I though I was going to have a heart attack.

[PowerPete]

20mar2008 yard work

trap bar deads
135x10
225x10
315x10

fixing cover on pool x1

cardio elliptical 25min

[PowerPete]

22March2008

Wii boxing 1 hour

[PowerPete]

23March2008 -strongman conditioning-

Push press
bx10
65x5
65x5
95x5
135x10
135x2 surgery shoulder is killing me.
switched to dumbbells
35x10
45x10
45x10

deadlifts 20 sets x 1 rep 30 sec rest between sets
bx10
135x10
225x5
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
315x1
30 sec
365x1
30 sec
365x1
30 sec
365x1
30 sec
405x1
30 sec
405x1
30 sec
405x1
spent rest 2 min
405x1

hack squat
90x5
180x5
270x5
360x5
450x5

grip machine
single arm
45x10
90x10
135x3
both hands
135x20
180x10
225x3 and hold for 15-20 sec

[PowerPete]

31March2008 -bench program / strongman strength program

bench - no hand offs - no spotters
warm up
bx30
95x10
135x8
185x6
225x4
275x3
work sets
315x3 - after surgery PR nice Smile
I figure I'll be conservative and stop here. No pain. I'll push it a little more each week.

pause sets
275x3
275x3

2 boards - catch and throw - taking my time at the bottom.
275x3
315x3
340x3
365x1 I went for the 2nd rep and I ran out of steam.

lockouts - conservative
405x10 sec
455x10 sec

Moving on to strongman training.....

Squats - lol right now squatting is the last thing I want to do. Wink
135x10
225x10
315x6
add belt
405x3
add wraps
455x3
495xthe bar is too high to get the weight out of the rack. I had to strip the weight and drop the uprights a notch.
495x3
545x3
585x0 picked it up and didn't walk it out.

I'm done.
bar row 8sx3r - skipped
clean and press 5x3 - skipped
dips - skipped
Cardio - skipped
I ran out of time. I was in the gym for almost 3 hrs. I have to split these up next week.

[PowerPete]

08Apr2008 bench day

bench - no hand offs - no spotters
warm up
bx20
bx20
95x10
135x8
185x8
225x5
275x3
work sets
315x5 - after surgery PR nice

pause sets
295x3
295x3

3 boards - catch and throw - taking my time at the bottom.
365x2 sweaty back slipped on 2nd rep
405 x 0 hit safety bars
365x3

lockouts
365x3
405x3
455x10 sec
495x1
585x0

green band pushdowns
x15
x15

[PowerPete]

10APR2008 - quickie- allergies - can't breathe

hack squat all the way to the floor - substituted for squats - lazy mofo
90x10
180x5
270x5
360x5
450x3
540x2
knee killers - I'll use these for volume work next time and stick to squats for heavy work.

bent over rows
bx10
135x10
225x10
315x3
PIssed - I lost a strap somewhere and couldn't get in any heavy reps.

hammer mil press - substituted for clean and press
50x20
90x10
180x15
270x3 - ok this was a big jump but no pain no gain - my shoulder held up ok.

machine assisted pullups x20

machine assisted dips x20

Crappy workout but it's better then sleeping on the couch.

[PowerPete]

12Apr2008

grippers
coc#1x1 R&L
coc#2 x1r x0L
coc#2 x1r x0L
coc#2 x1r x0L
coc#3 x0r x0L
coc#2 x0r x0L
reverse coc#1 x0x0x0x0r x0x0x0x0L

nails
warmup trying to unbend a white nail x0x0x0x0

bending
white x1
greenx1
yellow x0 but this time I bent it a little PG PR


13 APR2008

tire flip - substitute dead machine
2px10
6px5
10px2
8px1
8px5

hammer seated rows
6px5
8px5
5px10 right
5px10 left

hammer curls
45x6
45x6

[PowerPete]

16 April 2008

raw bench - no spotters - no lift off
bx20
bx20
135x10
185x8
225x5
275x1
325x3

paused
305x3
305x3


tri pushdowns
70x20
100x12

lat pulldowns v bar
140x6
190x6
250x3

[powerandvelocity]

:eek:

You seriously hack squat 540? That's impressive. Do you powerlift professionally? How much do you power squat?

[PowerPete]

:eek:

You seriously hack squat 540? That's impressive. Do you powerlift professionally? How much do you power squat?

Thanks... Yeah the 540 was a big mistake. My knees still feel weird from that. I damaged something.

I always loved the bench press and did not really train the squat and dead. I usually squat 3-4 times a year. I'm starting to pick up the pace this year. I probably squatted more this year then the last 3 years put together.

My best lifts are 680 squat in briefs and wraps no spotters at the gym, 610 bench at the 10/06 meet. 550 dead lift. 99.9% of the time I train alone and I can't go as heavy as I want.

I do powerlift professionally. I've been on the injured bench since 10/06. I tore my suprasinpatus, full thickness tear. That was my last comp.

I am planning my come back for a meet in Tribes Hill, NY on 10/08.

[PowerPete]

I had to take some time off due to lots of BS at work killing my motivation.


03May2008 backyard training.
three bowls of my home made tuna surprise kept me on the can for hours this morning Smiley .


trap bar shrugs
135x10
225x10
315x8

trap bar deads
135x5
225x5
315x5
435x5

[PowerPete]

04 May 2008
Bench
bx20
bx20
135x10
185x8
225x6
275x3
315x1
345x2
345x1
tweaked bum shoulder x1 I felt something pop ... maybe a minor tear ... doesn't feel to bad.

2 boards
325x2
skipped the rest of the boards due to tweaking shoulder.

tri pushdowns
50x10x3sets

pulldows "w" bar
120x6
180x5
230x5
shoulder still feels funny....shutting it down for today.



10May2008
backyard

overhead press
bx20
95x10
115x10
shoulder feels better but still feels funny

bent over rows
135x10
225x10
275x6
315x5

trap bar deads
225x5
315x5
405x2

trap bar shrugs
225x10
315x10

curls - super set with rev curls
65x10 - 65x10
65x10 - 65x10
65x10 - 65x10


green band explosive pulldowns 3 sets of 20.

[PowerPete]

11MAY2008
backyard

tap bar over head press
bx20
95x20
135x5

trap bar deads
135x10
225x10
315x13

I am going into maintenance mode.

I have 11 months left on my GI Bill and I am going to pursue CCIE certification, the black bet of the networking world. The written is $315.00 and the lab (8hrs) is $1400.00 plus airfare and hotel. The VA will pay for the tests pass or fail. On average it takes 2.8 attempts to pass the lab. In order to pass I need to dedicate every waking moment to studying. I can do all things through Christ.

[powerandvelocity]

04 May 2008
Bench
bx20
bx20
135x10
185x8
225x6
275x3
315x1
345x2
345x1
tweaked bum shoulder x1 I felt something pop ... maybe a minor tear ... doesn't feel to bad.

2 boards
325x2
skipped the rest of the boards due to tweaking shoulder.

tri pushdowns
50x10x3sets

pulldows "w" bar
120x6
180x5
230x5
shoulder still feels funny....shutting it down for today.



10May2008
backyard

overhead press
bx20
95x10
115x10
shoulder feels better but still feels funny

bent over rows
135x10
225x10
275x6
315x5

trap bar deads
225x5
315x5
405x2

trap bar shrugs
225x10
315x10

curls - super set with rev curls
65x10 - 65x10
65x10 - 65x10
65x10 - 65x10


green band explosive pulldowns 3 sets of 20.

It looks like your body is starting to take its toll. That is another potential injury right there. You should consider working your rotator cuffs.:o

[PowerPete]

powerandvelocity I will add some cuff work.
I get sick of it I have been doing cuff work for the last 5 years and it does not help too much.
You name it I did it for months on end.

[PowerPete]

21May2008

incline press
bx10
135x10
185x6
stopped here. Some shoulder discomfort in my bad shoulder. Maybe I popped a screw or something. day to day its ok.

bench press
warm up
135x10
185x6
225x5
275x1 paused
315x3 - too much strain on the shoulder - I took too much time off.

machine flyes
80x10 - too painful.

My focus is the ccie but I need to take some breaks too. So I'll hit the gym at least 3x a week for short 1/3 sessions. I need some help creating a template I can use for the next 11 months.

[PowerPete]

6/15 back yard

bench press
pull downs
push downs
curls


6/21/2008 - back yard

bench press
bx10
95x10
135x8
185x8
225x6
275x6
looooose blast
315x3
took off blast
315x1
med grip
225x10


pull downs
50x20
95x10
135x10
135x8

push downs
50x20
95x10
50x12

curls
50x12
50x12

_________________
I ground and pounded them as fine as the dust of the earth, And swept them into the gutter like dirt.You made them turn and run,I have destroyed all who hated me.-2 Samuel 22:41.
I chased my ememies and destroyed them; I did not stop until they were conquered -2 Samuel 22:38
I strucked them down so they did not get up;they fell beneath my feet.-2 Samuel 22:39

[PowerPete]

6/25/2008 - Backyard - I got a power rack for fathers day Smile

bench press
bx10
95x10
135x8
185x6
225x3
275x3
315x3
275x5 - paused


push downs
50x20
95x10
50x12


curls
50x20
95x10
50x12

pull downs
50x20
95x10
135x10
135x8

_________________
I ground and pounded them as fine as the dust of the earth, And swept them into the gutter like dirt.You made them turn and run,I have destroyed all who hated me.-2 Samuel 22:41.
I chased my ememies and destroyed them; I did not stop until they were conquered -2 Samuel 22:38
I strucked them down so they did not get up;they fell beneath my feet.-2 Samuel 22:39

[PowerPete]

6/28/2008 back yard 91 degrees out side

bench press
bx10
135x10
185x8
225x12

overhead press
bx20
95x10

front squat
135x10
225x10

squat
315x10

rows
135x10
225x10

_________________
I ground and pounded them as fine as the dust of the earth, And swept them into the gutter like dirt.You made them turn and run,I have destroyed all who hated me.-2 Samuel 22:41.
I chased my ememies and destroyed them; I did not stop until they were conquered -2 Samuel 22:38
I strucked them down so they did not get up;they fell beneath my feet.-2 Samuel 22:39

[PowerPete]

02 July 2008 - Gym - tnation sent a newsletter out with an interesting training program. I'm going to try it out. 2 days a week Smiley

A1) Barbell military press 8x2 - my shoulder is a mess
95x2
95x2
95x2
95x2
115x2
115x2
115x2
115x2

A2) Barbell bent-over row 8x2
225x2 225x2 225x2 225x2
275x2
275x2
275x2
275x2

Rest 90 seconds between each superset of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 8x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2


B2) Double dumbbell or kettlebell swing 8x2 - super light since this is how I injured my shoulder a few months after surgery.
10x2
15x2
20x2
20x2
20x2
20x2
20x2
20x2


Rest 90 seconds between each superset of B1 and B2. Go back and forth between the sets until all the sets are completed. Take a full five minute break, and then do the Pump Phase.

A1) Barbell military press 3x6
95x6
95x6
95x6

A2) Barbell bent-over row 3x6
225x6
225x6
225x6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B1) Squat 3x6
315x6
315x6
315x6

B2) Double dumbbell or kettlebell swing 3x6
10x6
10x6
10x6

Rest one minute between each superset of B1 and B2. Go back and forth between the sets until all the sets are completed.

I timed all my rest breaks to stick with the rest time alloted in the program.

[PowerPete]

I had to skip training yesterday. I got hit with some sort of bug (headache, lethargic, shoulder joints hurt, lower back hurt and at times it felt like someone was driving a nail in my thigh, everything was in slow motion, chills)

07JULY2008

A1) Barbell bench press 8x2
315x2
315x2
315x2
I started off with too much weight - I remember when this weight was like a toy.
275x2 I tweaked my good shoulder.
275x2
225x1
skipped
skipped

A2) pull downs 8x2
220x2
220x2
220x2
220x2
230x2
230x2
230x2
skipped


Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 8x2 - machine - lazy.
405x2
405x2
405x2
405x2
adjusted height
405x2
405x2
405x2
405x2

Take a full five minute break, and then do the pump phase.

A1) Barbell bench press 3x6
135x1 - yup I definitely tweaked my good shoulder. Maybe I tore something.

A2) Pull downs 3x6
80x24

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 3x6

skipped
skipped
skipped
Rest 90 seconds between sets.

[PowerPete]

8/12/2008 - backyard
I'm consistent at being inconsistent damn ADHD.

My new workout:
Monday squats 5x5 , push press 6x3, bent over rows 5x5

Wed front squats 3x3 or squat 2 light sets of 5, bench press or push press 2 light sets of 5

Fri Squats 1 heavy set of 5, push press or bench 1-3 rm, deads 1-3rm or bent over rows 1 heavy set of 5.


raaaaw squat
315x5
315x5
315x5

push press
95x6
95x6
95x6
both shoulders felt good :)

bent over rows
225x5
225x5
225x5

tri push downs
cable curls

[PowerPete]

20 Aug 2008 - day 3 - no carbs
back yard - Low Volume / Low Intensity Session

squats
warm up
bx10
135x10
225x10
275x5
315x5
315x5
315x5
315x5
Too may sets for today but who cares.
I still have major shoulder flexibility issues holding the bar.

bench press
warm up
bx20
135x10
205x6
work sets
225x5
225x5
add loose poly
I never did squats then bench wow what a significant loss of strength.
275x6

lat pulldowns - crappy power rack attachment.
100x10
125x6
140x6

[PowerPete]

22 Aug 2008 - backyard
no carbs for 5 days


bench press
bx10
135x10 - left shoulder pain
add single ply rage x
225x3
275x3
315x3
365x2
405x1
weeeeeeeeeeeeaaaaaaaaaaaaaaaaakkkkkkkkkkkkkkkkkkkk kkkkk

squats
bx10
135x10
225x10
add belt
315x3
405x1
add knee wraps
475x2
weeeeeeeeeeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaakkkkkkkkk kkkkk

puill ups
x3
weeeeeeeeeeeaaaaaaaaaaaakkkkkkkkkkkkkkkkkkkkkkkkkk kkk

[PowerPete]

Re: Strongman log
Reply #58 - Today at 11:01pm Quote Modify Split this thread starting with this message as the first one of a new topic thread Remove
27 Aug 2008 - backyard.


bench press
bx30
135x10
185x5
225x5
225x5
225x5
2board
225x5
275x5
my shoulders are shot. Every time I try and go heavy and get back into more regular work outs I am reminded to focus elsewhere, CCIE in 2008!

squats
135x10
225x10
315x5
315x5
315x13 - I was going for 20 but I thought I was going to pass out. For years I have been able to do 315x20 almost anytime.
add belt
315x11

bent rows
bx10
135x5
225x5
225x5
225x15

[PowerPete]

01 September 2008 - backyard

bench
bar x10 x pain in let shoulder
loose Phenom
225x3
315x3
405x1
405x1
heavy

3 boards
225x1 x too much pain

pulldows
10 reps 3 sets
tri press downs
10 reps 3 sets

God Bless

[PowerPete]

14 oct 2008 plyo work P90x

15 oct 2008 shoulders/bi/tri p90x




18 oct 2008 0720 !!! I don't think I ever squatted this early and with no breakfast....man......can't be good, lol

ME lower

stiff leg arched back GM's
bx10
95x10
135x10
225x10
It's been a few years....

squats
225x10
315x10
405x10

pull throughs
60x10x3

db rows
85x6
100x6
125x6

hammer curls
45x10
45x10

[PowerPete]

19 Oct 2008 - Back yard

bench press
bx30
95x20
135x15

3 boards
225x5

4 boards
275x3
315x3
365x3

super set tri/ bi
pushdowns 50 x15 125x15 125x15
peracher curls 50x10 100x2 50x10

wrist roller -arms stiff at shoulder level
20 x 2 - what a pump wow


26 Oct 2008 - back yard ME upper

bench press
bx30
135x5
add 4 board and shirt
225x3
change shirt- ipf katana
225x3
change shirt - ehpd
225x3
change shirt - blast
225x3
change shirt - single ragex
225x3
change shirt - ultimate
225x3
change shirt - phenom
225x3
I'm having trouble with my left shoulder and I was looking for a shirt that would keep my shoulder tight. No luck

close grip
135x10 - super slooooooooooooooow - I feel the tendon getting stuck on something.
135x3 - wider grip - - super slooooooooooooooow - not today
135x10 - narrow grip - - super slooooooooooooooow - these hurt less.
I think my left shoulder is acting up because I have not been lifting heavy for the last 2 years and the surrounding muscles are starting to get weak.

tri push downs
75x6
75x6
75x6

wide grip pullups
x6
med grip
x3
narrow
x3
I have no energy. I need to take a better care of my eating habits on the weekends. I am not taking on enough calories.


27 oct 2008 P90x kempo

28 oct 2008 - gym - de day, sort of, lol

cuff work to warm up the shoulders

hammer iso wide chest machine - at this point I am just looking for something that does not hurt. shoulder pain = don't do it.
90x20
180x10
270x10
360x5

hammer machine deads
180x5
270x5
360x5

dumbell shrugs
80 each arm x20
90 each arm x15
120 each arm x10
130 each arm x10
add straps
140 each arm x20
80 each arm x20

leg curls
45x20
90x10
135x8

tbar rows with mini band
45x10
90x10
135x10
180x8

cable shoulder rehab - 4 movements
internal rotation x20 each arm
external rotation x20 each arm
pull out the sword x20 each arm
cut some one in half x20 each arm
the last 2 are complements of the guru CT.

close grip bench super setted with nose breakers
bx10 / bx10
95x10 / 95x10
135x10 / 135x10

hammer curls
40 each arm x10
40 each arm x10

[PowerPete]

02 nov 2008 Sun - gym

bench
bx25
95x20
135x20
185x6
225x6

add phenom - shirts 2-4 sizes too big for me
275x3
315x3
405x1
455x2

box squat
225x5
315x3
add looooooooooose breifs
405x1 shiznit I almost fell, lol scratch the box
495x3
585x2

shoulder work - rehab


04 nov 2008 - gym - birthday Smile

bench
bx20
135x20 med grip
135x20 narrow grip
135x20 wide grip

iso shoulder press
90x10
90x10
shouders are shot

iso mil press
90x10
shouders are shot

cable row
120x10
200x10
250x8

machine flyes
50x15
60x15
70x15

rev machine flyes
60x15
70x15
80x15

pullups
curls
lat raises

11/11 - hotel gym

bench machine
100x10
200x10
300x10
400x6



11/13 - hotel gym

bench machine
100x10
200x10
300x10
400x6

11/22 - backyard
bench press
135x10 -------damn the bar is coooooooooold
defrosting my hands x 1

28 Nov 2008

lazy machine deads
2p x10
4p x10
6p x10
8px10

rack deads
315x3
405x3
495x3
585x1
675x1
tweaked something near my neck by my clavicle.

machine traps
4p x 20
yup, screwed something up.
4p x 20

cable rows
120x10
180x10
210x6
250x6

rope tri pushdowns
2 sets
bd curls
3sets

[PowerPete]

28 Nov 2008

lazy machine deads
2p x10
4p x10
6p x10
8px10

rack deads
315x3
405x3
495x3
585x1
675x1
tweaked something near my neck by my clavicle.

machine traps
4p x 20
yup, screwed something up.
4p x 20

cable rows
120x10
180x10
210x6
250x6

rope tri pushdowns
2 sets
bd curls
3sets



I have been really busy these last few weeks

17 DEC 2008 - gym

bench press
bx50
95x10
135x10
185x10
225x10
After all this time off my left shoulder still hurts. :roll:
I'll see how it feels next shirt day.

leg press - new nautilus machine - weird rotation
270x10
450x6
630x6
810x6

seated cable rows
150x10
200x10
250x6

tri pushdowns
50x10
70x10
100x10

db curls
35e x 10
45e x 10


God Bless


20 Dec 2008 - time: 2130 - 2240 - Saturday - Gym

I've been sicks with strep throat, then a upper respaoriy infections and now a sinus infection. My diet stinks. I'm at 290lbs now. Today I ate 10 cranberry and macadamia nut cookies @ 1130, a small slice of lemon pie @1530 and 2 ham and cheese on rye sandwiches @ 2030. Where's the protein!!! I have to get back to my meat and veggie diet I feel the best on this type of diet.

raaaaaaaaw bench press
bx20
95x10
135x5
185x5
225x5
275x1
315x1
add looooooooooose super pheonom
405x2 no touch - wooooooooooow this is heavy - I as blown away at how heavy this felt. What's going on here
455x1 no touch
455x1 no touch - not my day today
405x5 touched the last 2 reps easy. I guess this is a pretty good rehab shirt since it's tupid loose. Should I be using a single ply shirt or should I stick to the super pheonom. what do you guys think?

My good shoulger (left)still hurts when benching, maybe a 3 but odd since I take so much time off. Maybe the area is getting weaker making the injury more noticeable.

seated hammer strength machine rows
two handed rows
180x6
270x6
360x3
switch to single arm rows
180x6 right
180x6 left
225x6 right
225x6 left

tate press (TP), rolling press(RP) and fly (F)super sets
20x10(TP) x10 RP x 10 F
30x10(TP) x10 RP x 10 F
40xx10(TP) x8 RP x 8 F

tri pushdowns with mini
50x15
50x15
50x15 feel the burn!


I need to add boards, hit the lats and triceps hard.


Merry CHRISTmas everyone! JESUS IS THE REASON FOR THE SEASON.

It makes my blood boil when I see how the satanists and brain washed masses of asses are removing Christmas all together from every facet of our daily lives via the media outlets. Brainwashed fools running around spittng out happy holidays in fear of OFFENDING someone. Give me a break. We as a people are in a sad state in the world today, slaughtering and mutilating people all over the world like in Africa, mothers killing their children, men raping boys and girls, gay marriage, wide spread drug and alcohol abuse, weird fetishes, sex changes, robbing, cheating, stealling, thugs beating up grandmothers, immoral/illegal behavior by our elected leaders, child molesters, etc.... Oh my God what are we doing. WHAT ARE WE DOING? Jesus save us.

And for the ignorant pukes who think a christmas tree is a relgious symbol I feel sorry for you.

MERRY CHRISTMAS!!!
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
JESUS IS THE REASON FOR THE SEASON.
Prepare for war!




21 Dec 2008 Sun - Gym

squats
135x10
225x10
315x10
405x10

db shrugs
75x20
100x12
120x12
140x10
150x12

hammer curls
45x10x2

tbar row machine
45x10
90x10
135x10
180x5
180x6




27 Dec 2008 - Sat - gym
1400-1510

bench press
bx20 wide grip
bx20 med
bx20 narrow
95x10
135x10
185x8
225x6
275x1
315x3
add single ply rage x and 4 boards
365x3
405x3
455x2
495x1

rack lock outs
495x1 hold for a few seconds
545x1 hold for a few seconds

lat pulldowns - wide grip
130x10
180x10
230x6
230x6

lat straight arm whatchamacallit
70x10
70x10

mini band tri pushdowns
50x20
70x20
100x12

Praise GOD!

[PowerPete]

11 jan 2008

bench press
bar x 60
95x10
135x8
185x8
225x5
275x1
315x1
pause reps
275x3

lat pull down
180x6
200x6
220x6
250x3

rope bi / tri push down super sets
60/70x12
70/70x12
80/70x12
100/100x10

delt side raises
15x20
15x20

God Bless

[PowerPete]

I had to take some time off to study....

08 Feb 2009

warm up shoulders

bench
bx20
95x10
135x10
185x8
225x8
add single ply stretched out 6 year old rage x and 4 boards
275x3
315x3
365x3
405x3
raw bench
225x10
disgusting.

seated hammer rows
2 arms
90x8
180x8
270x6
1 arm
180x6

cable cross- overs
3 sets

hammer / reg curl super sets
2 sets

Praise God

[PowerPete]

15 Feb 2009 ME Upper

bench press
bx10
95x5
135x3
185x3
225x3
275x1
4 boards w/loose phenom
315x3
drop the boards
365x1
405x4
455x1
495x1

db press
50x20
50x25

super set - cable row / face pulls
180x10 210x8 250x6
50x10 70x10 90x8

shrugs
270x20x3

barbell curls
70x8x2



22 Feb 2009

squats
135x10
225x8
315x5
405x5
add wraps
495x3

leg curls
90x6
90x6
135x6

pull throughs
40x10
50x10
50x10

curls
80x5
90x5

God Bless

[PowerPete]

I haven't been looking my workouts lately.


4/4/2009 deadlift day @ the gym

front squats to warm up
135x8
225x8

deads in rack - above the knee
225x3
315x3
405x3
495x1 - add belt
585x1 add straps
675x1

Praise God!

[PowerPete]

5/3/2009
I am starting the 5/3/1 program.

I hit the gym today to look for a 1 rep max on my raw bench.


warm up
shoulder stuff
bx10
135x10
185x10
225x6
275x11

I should have did 275x3 then went to 315 for reps, oh well. I'm better off staying light with my bad shoulders.

db rows - alternating
90x10
125x10
140x10
no straps

[PowerPete]

I left my job last week so I can dedicate more time passing the CCIE lab.

Monday 5/ 11/2009 dead lift day

deadlift
135x10
225x5
275x5
335x5
365x4

135x10
135x10
135x10
135x10
135x10

[PowerPete]

6/3

Conv deads
warm up
135x10
225x10

work sets
315x3
add belt
365x3
405x2 +1 +1

225x10
225x10
225x10
135x10
135x10

6/5/09
bench press
warm up
bx20
135x10
185x10
225x8
add loose super phenom
275x3
315x3
365x3
work sets
405x3
405x5
405x5
lose phenom
135x20
135x15

two arm seated chest supported rows
270x8
360x6
one arm
180x8

face pulls
70x10
100x10
100x10

machine traps
270x20
360x15
360x15

Praise God!



ME lower day 08June2009

squats with loose predator briefs - walked out - no monolift at my gym.
warm up
135x5
225x5
315x5
405x5
495x5
work sets - add knee wraps
585x3
585x3
took preds off
315x10
225x10
135x10

seated ham machine
45x20
90x10
90x10

That's all for today.

Praise God!