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Old 01-16-2009, 04:10 PM   #11
tom hurst
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Location: Denton, TX
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Weighed myself today, 202lb, weight and strenght gains have really leveled out over past couple of weaks. Still making progress but alot slower from when I was 180lb and had just stoped xfit. I guess that is expected. Todays workout
ME leg day

Worked up to 1 rep max on deadlift 405x1 pr!
knee high box stepups 135lb 3x8
drug tire 40yds x2
ab work

I was really stoked about deadlift today, since I hurt my back doing xfit I had been a little nervous about maxing on dls. But my excitement went away later on this morning due to me missing out on a 2 alarmer in my own district, due to me swinging out to another station today. How Shitty!
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Old 01-20-2009, 01:18 PM   #12
tom hurst
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A little behind on post. Did ME upper yesterday at work was shooting for 1 RM on floor press and stalled. Did 265x3 went for 270x1 and couldnt move it off the floor. Im hoping it was just the fact that its awkward doing floor press at the wkout area we have at the station. I have to set the bar on a bench while I get underneath and someone holds it and lifts it off for me since it is far behind my head. Rest of wkout went good even though I was not happy about the failure. Thinking of upping the volume on upper rep. days, I feel good, Im eating plenty, maybe to much as I am really getting some fat around the mid section. If I feel tired Ill back it off. Todays wkout

Floor press failed @270x1
Incline db press 2xmax 20, 20 50lb dbs
supersetted dumbell row 3x5 100lb db w/
incline reverse flys 3x15
Shrugs 3x12-15
supersetted alt. curls 2x15 w/
db skull crushers 2x15
elevated barbell pushups 1xmax 36
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Old 01-20-2009, 03:37 PM   #13
tom hurst
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Todays workout.

single arm power snatch 6x3 worked up to 90lb db
walking lunges 3x8 each leg 135 lb
back ext 21, 15, 9
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Old 01-22-2009, 07:41 PM   #14
tom hurst
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Had some good flashover training today and damn it was hot... blistered up my hand. Was feeling a little drained when I started wkout, but ended up being a pretty good one. Heres todays wkout.

Monsterset
a. bench 3x15
b. incline bench 3x15
c. db fly 3x15

Monsterset
a. lat pulldowns 3x15
b. reverse flys 3x15
c. cable rows 3x15

shrugs
3x20

superset
alt. db curls
close grip bench
all drop sets no rest
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Old 01-23-2009, 10:57 AM   #15
tom hurst
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ME leg day. fiance worked out with me today. She gave me a little more motivation, so I kicked it into high gear and set another PR on deadlift this week. Badass! Not at work so theres no chance of missing a fire and ruining my day today. Todays workout.

Deadlift worked up to 1 rep max 420lb PR!
Body weight lunges up and down bball court no rest
Heavy ab work.
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Old 01-26-2009, 11:49 AM   #16
tom hurst
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Tried reverse band bench press today. I dont know if I had it set up wrong or what but I didnt like it at all. Plus it took forever to set up and pretty much ruined the rest of my workout. Needless to say I dont think I will be doing that again anytime soon.
Todays workout

Reverse band bench worked up to 3 rep max 315x2 failed on rep 3
alternating db press 75lb 3x8
superset
a. wide grip pull ups 3x5 w/35lb plate
b. scarecrows 3x15
monster set
a. shrugs 2x10
b. fwd raises 2x10
c. lateral raises 2x10
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Old 01-30-2009, 01:19 PM   #17
tom hurst
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Fell behind on posts. Had a funeral to work on thursday so Ive been a little busy.
Tuesdays workout.

Hanging power cleans worked up to 175lbsx3
Knee high box step ups 2x8 135lbs
Supersetted rdl 135lbs 3x8
backextensions 3x15
Knees to elbows 3x8

Thursdays workout only had 30min to train
Supersetted flat db bench 3x15 75lb
incline bench 3x15 60lb
Supersetted wide grip lat pulldowns 3x15
facepulls 3x15
supersetted closegrip bench 1x20
ez bar curls 1x15
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Old 02-10-2009, 04:52 PM   #18
tom hurst
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Ugh. Well I didnt fall behind on posts, I got a stomach virus last monday and didnt really recover until thursday. So I just took that week off, also lost about 8 lbs. too. But hey my colon is cleaner. Ha! yeah thats gross! Well yesterday I was still feeling a little tired plus I was at work so I switched up my schedule and did repetition upper on Monday instead of Thursday. Did dynamic legs today. Heres Mondays and todays workout.

Monster set, all supersetted
flat bb bench 145lb 3x12
incline db bench 50lbs each 3x12
flat db flys 35 3x15

monster set
lat pulldowns 1x15, 2x12
seated face pulls 3x15
inverted rows bodyweight 3x8 biceps were fried

superset
front raises 3x15 25 lb dbs
shrugs 15,12,8 225 lbs

close grip bench 135lbs 12,8,5
alternating db curls 35lb each 12,8,5
no rest in between exercises or sets

ab roller 2x10
sprinter situps 1x20

power snatch work from ground and hang light weight 5 sets
power clean and hanging power clean mixed it up 5x5 medium weight
walking lunges length of bball court x4 rest after 2nd
weighted back extensions 15,12,7
metcon
3 rounds
row 250 meters
leg raises 15 reps
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Old 02-13-2009, 10:38 AM   #19
tom hurst
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Feeling real good today, finally think I have recovered from that nasty virus. Yesterday did ME upper, today ME lower.

ME upper
worked up to 3RM on incline bench 225x3
db floor press w/ 50lb db 37, 30 reps
superset
a. seated rows 3x8
b. facepulls 3x12
superset
a. front raises 2x10
b. shrugs 2x10
superset no rest at all
a. closegrip bench 15,8,6
b. alt curls 12,8,6

ME lower
worked up to 3RM on low box squat went way below parallel 245x3 legs still sore from tuesday.
knee high step ups w/ 135lb barbell 2x8, 1x6
pull throughs first time for these 3x10
weighted side bends 12,12,10 each side
back ext 1x8 weighted 45lb plate
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