Monday, October 24, 2011


Back Squat 3x5 - 245#
Pullups 3x4
10 x 100yd sprint (grass) - no time, just getting work don.
5x5 Tire Flips

Saturday, October 22, 2011



3-3-3-3-3-3 Bench

Thursday, October 20, 2011


3-3-3-3-3 Push Press

Shrugs - 225# 4x6
Dips - 3x10
KB Swings 2x1.5Pd (1 each hand) 6-7-8

Wednesday, October 19, 2011


Basically had to run through a workout today, I had limited time plus there was too much BSing in the racks going on when I got there before I could get a spot.  I warmed up with some pullups/chinups and 1.5 pd KB swings (1 hand and 2 hand "american")

Back Squat 3x5 240#
T-Bar Rows 9-8-9 3 plates
Cheat Curls 2x8 70#

Monday, October 17, 2011


Linear W/O
Deadlift 1x5 315#

Accessory W/O
Cable Row 140# 4x5
Tricep pulls 3x5 @65 w/rope, 4x10 @50# w/bar
Farmers walk 4 x about 50m with 70# DB each hand
  - adding 5# weekly to this one to get to a goal of BW farmers walk x 50m

Had a tough time holding my keys afterwards

Saturday, October 15, 2011


Back Squat 3x5 @ 235#
10-10-11 Dips
35# Alternating Bi Curls (yea, I did happens sometimes..)
10-10-10 185# BB Shrugs

Monday, October 10, 2011


Press 3x5 115# Failed the very.last.rep....dammit
BB Shrugs 4x10 185#
Cable Row 3x10 120#

Some muscular pain in my chest prevented me from going any further.  May have to see how it progresses and a possible visit to the doc..

Thursday, October 6, 2011

Squats and a Busted lip...

No they're not related...

Today's Security training consisted of (among other things) Grappling.  Although I made it several rounds not getting submitted I managed to somehow get my lip busted, which is really more annoying than painful.  I did manage to submit a few Airmen with some Guillotine chokes and other fun stuff.

Evening Workout...

Back Squat 3x5 @ 230#
Trap bar DL/Holds w/ 2x 100# plates, not sure the total weight..
2 laps around the gym with 1.5 pood KB in each hand.
Several pullup sets w/ forward or reverse grip (I found that I can manage deadhang C2B chin-ups)

Wonder what tomorrow will bring, I'm sure my grip will be somewhat tired.

Tuesday, October 4, 2011

Train Test Train

Took my 3rd test for E6 today... I feel good about it, hopefully my positive thinking will pay off this year and I'll promote.  Easy to say I would rather be a peer of certain people, than a subordinate...

And todays training...

Press 3x5
115# x 4 (5th fail)
110# 3x5 (dropped 5#, will return to 115# next week)
Shrugs 135# 3x10
Dips 3x10
T-Bar Rows 100# 5-6-6
28" Box Jump 4x5 (Just for Kicks)

I really want to see increase in my overhead strength so I'll do my best to stay on LP for press, as well as my other areas where LP will still produce gains (squat/bench).

PS:  Today was National Taco Day!  I shoulda took a pic of the illest tacos in ABQ.  El Paisa on Bridge/La Vega Ave, South Valley...the Al Pastor is LEGIT!

Monday, October 3, 2011

Part 1

DL 3-3-3-3-3

Went light today because I've been overdoing deadlifts the last few times and need to build back up.

Part 2

Death by Tire Flips courtesy of

1st round up to 6 flips, 2nd round to 6 + 4 flips.

Sunday, October 2, 2011

9-30-11 Training Log

BS 225#  3x5
Pullups 5-4-3
Dips 12-10-10
Weighted Situps 25# 10-10-15

Have to remember to post my training here...I suck at keeping notes..