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Old 03-30-2009, 07:22 AM   #1031
Derek Simonds
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March 30 Monday

40 minute 2 dog patrol. This morning was a fast walk with no added weight. My legs are absolutely toasted from this weekend so I wanted to get some blood flowing.

3 sets of
20 reps BB Crush
20 reps standing BB Curls
20 reps BB Extension (11 LB BB)

3 sets of
3 reps 8 LB Sledge Levering Down (better than half way down the handle)
3 reps 8 LB Sledge Levering Up (1/3 the way down the handle)

While I was cooking breakfast we had to do some emergency first aid. Jr sliced his left thumb real bad trying to cutting a zip tie. Tracy took charge and was about 2 minutes from taking him to the doctor for stitches but the bleeding stopped and she was able to use her nursing training to get him all bandaged up. I am thankful for her! I would of told him to go rub some dirt on it.
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Old 03-31-2009, 06:05 AM   #1032
Derek Simonds
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March 30 Monday

D W/U
RKC Armbar + TGU

BS 45 X 5, 95 X 5, 135 X 5, 185 X 5, 195 X 5, 200 X 5

Push Jerk 45 X 5, 95 X 5, 135 X 3 X 3, 2, 1
Chin Up 5, 4, 3, 2, 1

RT DL 24 KG X 5, 30 KG X 5, 36 KG X 5, 40 KG X 5, 44 KG X 5

My workout partner has a 102 degree fever. He said that he just aches all over and it kept getting worse all day and finally last night he checked his temp and was like wow! I had a hard time getting up but did and made it through the workout. Nothing spectacular but solid.
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Old 03-31-2009, 07:54 PM   #1033
Derek Simonds
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March 31 Tuesday PM

MMA / NoGi

5 minute rounds: 1 min punch / 1 min groundwork / 1 min kicking / 2 min groundwork wash rinse repeat 3 times with 1 minute rest.

Finished technique with working leg locks and heel hooks from standing pass when the pass fails. Man heel hooks are dangerous.

Grappled 2 7 minute rounds with punching to the body. Nice finisher. Too bad that I never remember to punch.
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Old 04-01-2009, 09:16 AM   #1034
Derek Simonds
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April 1st Wednesday

D W/U

Hammer Time

DL 45 X 10, 135 X 5, 225 X 5, 275 X 5 singles with 15 seconds between, 300 X 6 singles with 20 seconds between (really focusing on my setup so I would lift step back and setup again)

Bench 45 X 10, 135 X 5, 185 X 3 X 4
Row DB's in LB's 50 X 5, 65 X 5, 70 X 5, 75 X 5, 80 X 5

OA DB FLoor Press 45 X 8, 50 X 8 X 3
Snatch Grip Shrug 45 X 12, 95 X 12 X 3

Drag Curls 55 X 11

3 sets of
20 reps BB Crush
20 reps standing BB Curls
20 reps BB Extension (11 LB BB)

First morning of lifting after training MMA / BJJ in a while. I was tired but nothing over the top. It was weird benching without a spotter. I haven't done that in a while. My technique on the bench keeps getting tighter and tighter. I am going to start working on increasing the weight now. The DL's were all about my setup and getting that so it was exactly the same every time.
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Old 04-03-2009, 11:52 AM   #1035
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April 3 Thursday

D W/U

Hammer Time

Press + DJ Lockout 45 X 5, 85 X 5, 100 X 5 X 3
DB Shrug's 65 X 12 X 3

DB Curls 30 LB's X 10 X 3
(I have completely and totally blacked out on what I supersetted with DB Curls, WOW that has happened in a long time see below)

8 LB Maul Levering 3 X 4 per hand (to the nose)
4 LB Hammer Levering 8 X 4 per hand (from hanging straight down to horizontal)

Standing BB Crush 20 X 3
Standing BB Curl 20 X 3
Seated BB Extension 20 X 3 (11 LB's)

Travel yesterday was one of the worst travel days I have ever expereinced. First flight I tried to take got cancelled due to a mechanical. Next flight was supposed to leave at 3:00 actually left at 6:00. Missed my connection which was delayed two hours but wasn't enough for me to make it. Ended up sweet talking an agent and got a first class seat on the 8:55 which left at 10:45. Walked in the door of my house at 2:00 AM slept for 3 hours, got up and drove Tracy and the kids to the airport for their flights to MI. 3 hours of sleep is not enough for me! I had to then drive home, pack get in a quick workout and headed in to work. I will be back at the airport at 4:00 for my flight to MI. What a freaking 24 hours.

Not positive but I can see several cold drinks waiting for me at the Crown Club tonight.....

Push Ups X 12 X 2
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Old 04-03-2009, 06:41 PM   #1036
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You have all the luck. Training has been looking good, I hear you are now on the hunt for 400?
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Old 04-04-2009, 10:27 AM   #1037
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Quote:
Originally Posted by Allen Yeh View Post
You have all the luck. Training has been looking good, I hear you are now on the hunt for 400?
Training is super solid. 400 LB's here I come! On the travel all I can say is I made it.
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Old 04-04-2009, 10:31 AM   #1038
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April 4 March

D W/U

5 Minutes on the treadmill

Bench 45 X 10, 135 X 5, 185 X 5 X 3, 225 X 1 (super small assist about an inch off chest, dangit! so close)

Incline DB Bench 45 X 8, 55 X 8, 70 X 8, 80 X 3
DB Row 60 X5, 70 X 5, 80 X 5 X 2

Rack Pull 45 X 5, 135 X 5, 225 X 5, 315 X 5, 365 X 3, 405 X 1 (no straps below knee)
Box Jump to mid thigh maybe higher 3 X 6

Plank 1:00 X 2

Worked out with my friend that was the best man at my wedding. He is a monster. Was quick and done. I wanted to pull from the floor but not time. Tracy has me on a strict schedule visiting family the next two days.
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Old 04-07-2009, 07:43 PM   #1039
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April 7 Tuesday

D W/U

5:00 Treadmill

BS 45 X 5, 95 X 5, 135 X 5, 185 X 5, 205 X 5 X 4

Press + DJ Lockout 45 X 5, 95 X 5, 110 X 5 X 3
P/U 6, 4, 4, 3, 2

I was in and out in 45 minutes. Nice and fast. I need to start squatting some triples. I think I might do the 5X5, 3X3, 2X2 program next on the big 4 lifts. Thanks for reminding me of that Big Steve!
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Old 04-09-2009, 11:50 AM   #1040
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April 9 Thursday

5 Minutes Treadmill

DL 135 X 5, 225 X 5, 315 X 2, 3, 2, 1

Bench 45 X 10, 135 X 5, 185 X 3 X 3
Row 55 DB X 8, 75 X 8 X 3

55 LB Drag Curl X 12
Snatch Grip Shrug 95 X 12 X 3
Incline DB Bench 55 X 8, 65 X 8, 75 X 3

Out of time. So bagged it and headed back to the hotel. DL's felt really solid. This is over 80% so I am going to keep working multiple reps and sets and bump the weight up next week.
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