10/26

After a hectic day of travel, a late night working in my hotel room, I made my way over to meet Matt Vincent, and the team from Muscle Monster. The goal of the day was to get some great footage of us training, and getting photos showcasing the Muscle Monster Line.

On a typical day like this training is not gonna be on the teams mind, so long days often turn into missed training opportunities. Not yesterday. I was able to get my training in, do so as I would normally, and the film team worked around that. I had a great workout…

Warm Up

Assault Bike

:30 sprint/:30 pace x 10 rounds

KB Swings x 3 sets x 12

KB One Arm Press x 3 sets x 12

Band Face Pulls 100 Reps

Yoga Stretches (4 poses I utilize to open my back muscles, my knees, hips, and hamstrings) I will discuss these more in depth later.

Squats

Warm Up Sets

405 x 8 reps x 5 sets

Bench Press

Warm Up Sets

315 x 8 reps x 5 sets

Dead Lifts

495 x 6 x 5 sets

Med Ball Slams

24 lbs x 12 x 3 sets

Strict Press

135 x 5 x 4 sets

Ring Work

It doesn’t look like a whole lot, but it was enough to get me breathing, and sweating pretty hard. California is much warmer than back home in Kentucky so I hadn’t really adapted to the heat. The reward for such a workout was In n’ Out. Getting those delicious burgers when I’m out West is a must. Beyond the training, the food, it was time for a nap.

As for the night, I had some really amazing Curry, and ended up in a Dive Bar listening to 4 bands. It was right off the water in San Diego, and the atmosphere was one of the best I’ve been in for music. Just really great people, having a great time. I got in bed just after 1am, but I was able to sleep until 9:17, so I got my sleep, had great food, a great time, and some awesome memories.

Training Log: Part 9

10/22/17

Biceps

DB Curls

40 x 12 x 2

45 x 10 x 2

Standing Preacher Bar Curls

125 x 15 x 4

Seated Concentration Curls

45 x 12 x 4

Seated Incline Skullcrushers

125 x 15 x 5

Cable Pushdowns

100 reps

Single Arm DB Press

45 x Failure x 4 sets

Thats it for today. This was my second arm workout of the week. One is a bit heavier, and the other more for a pump.

10/23/17

Competition Bench

Warm Ups

315 x 6 x 4 sets

365 x 3

405 x 3 x 3 sets

415 x 3 x 2 sets

Close Grip

315 x 8

315 x 8

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

120 x 15 x 4 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

For those of you wondering about my Knee Rehab there is nothing fancy to it. I warm up walking on the treadmill, or Eliptical this is usually 5-10 minutes to warm the joint. Stationary Bike x 15 minutes varying the seat height to change the movement of the knee, finishing work is on the rower.

10/24/17

Leg Press

2 Plates x 10

4 Plates x 10

5 Plates x 10

6 Plates x 8 x 6 sets

4 Plates x 20

Step Ups x 20 x 4 sets

Bodyweight Squats

20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

This accessory work is basically everyday. It has allowed me to work myself back to a “normal” existence, but I still have a very long way to go before I actually begin building my squat back to a respectable number. My legs feel strong, but the squat still has work.