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  #981  
Old 06-21-2010, 02:10 PM
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Diet update:

Bodyweight average last week: 189.4
Bodyweight average this week: 187.7

1.7 is a little on the fast side, I don't want to lose muscle, macros will stay the same in hopes of my metabolism adjusting slightly and losing only 1lb this upcoming week. I may even consume slightly more para-workout.

-------

Sunday - Father's Day

I was building farmer's walk implements and I got to a point in their construction and realized that my children could help me finisish them. So I invited them down to the basement and they pounded some bolts through the holes, put on lock washers and nuts, tightened them with my socket wrench and even helped me start to screw some wood screws. It was awesome building it with my kids, and they were really enthusiastic about it too, it was the best father's day present ever.

I put the finishing touches on my farmer's walks last night and then tested them out. They look similar to these:



But don't worry, I will have video of them soon.

The implements themselves weight 17lbs each, so 34 total. I put 25's on each post for 100lb additional, then 200, 300...no problems. Finally, 400 additional, so 434 total, no issues. Sweet, I will probably never need to farmer's walk 434, but it was nice to know it held that much.

Visited with family, swam in the pool, burn the crap out of my skin. Good day.
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With God's help...Mens sana in corpore sano

Last edited by Commander; 06-21-2010 at 02:13 PM.
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  #982  
Old 06-21-2010, 11:36 PM
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You might be the Macgyver of weight training, everytime I come on here it seems you've built something cool.
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  #983  
Old 06-22-2010, 12:31 PM
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Quote:
Originally Posted by HardCory View Post
You might be the Macgyver of weight training, everytime I come on here it seems you've built something cool.
That might be the nicest thing anyone has ever said to me!

------

4:00 p.m.

Push Day - Arm Focused

Close Grip Board Press
120 (plus 15) 210 x 5
170 x 10 - full ROM

OH Press - from forehead to lockout
90 (plus 10) 140 x 5
110 x 10

Elbows Out Extension - 60 seconds rest
30 x 12, 10, 9

Well, the arm focus definitely worked, my triceps were blown up after this, as well as my delts. I feel like I got the right amount of chest stimulation as well, enough to maintain, but the focus was definitely on my arms/delts.

------

7:00 pm

Supposed to do conditioning with the "Tire Flip" gang. However, the crew was not there for the 2nd time. Needless to say, I was irritated, it was the 2nd time that I didn't even get so much as a call from the trainer to let me know.

I will not be planning on joining those guys on Monday's anymore. I will stick to the other gym where I can flip tires.......te negative is that I won't have other strong guys to push me, the positive is that I can do it on MY schedule AND the tires at the other gym are bigger/better anyway!

I did a little conditioning beside my house. I wanted to have a video to post, but for some reason it wouldn't work.

I mixed things up. I had 1 inch rope, 100ft, so I doubled it up to make it 50ft and wrapped it around a telephone pole to do some heavy rope training similar to this:
http://www.youtube.com/watch?v=BtPrlGG8lNE

Heavy Ropes - maybe 3 sets of 20-25 seconds

Farmers Walk - only 100 added pounds
134 total - 4 reps of up/back, roughly 40-45 yards

Sled Drags
Tire (27lb) x 2 runs
Tire + 25 x 2 runs

Nothing to serious, just messing around to get the heart pumping a little.

I may have gotten more intense, but my neighbor insisted on talking to me about my farmer's walk equipment, except, he was interested in making a closet with pipe and flanges similar to how I used the pipe and flanges. I am thinking, "C'mon! Can't you see I am trying to workout! I don't want to talk about a clothes rack in your closet."
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 06-22-2010 at 12:46 PM.
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  #984  
Old 06-22-2010, 01:46 PM
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Ellingham Ellingham is offline
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Rope training looks draining but fun at the same time
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  #985  
Old 06-22-2010, 11:40 PM
WorkoutMchne WorkoutMchne is offline
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I look forward to seeing some farmer's walks. Also, it figures those guys would be inconsistent with the tire flipping/GPP, it's hard to find reliable training partners, besides you have a heavier tire at that gym anyways.
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  #986  
Old 06-23-2010, 02:00 AM
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Quote:
Originally Posted by Ellingham View Post
Rope training looks draining but fun at the same time
No doubt, it is also very challenging on the grip.

Quote:
Originally Posted by WorkoutMchne View Post
Also, it figures those guys would be inconsistent with the tire flipping/GPP, it's hard to find reliable training partners, besides you have a heavier tire at that gym anyways.
I was frustrated but I got over it quickly. I am looking forward to doing tire flips with a real tire and on my own schedule.

Quote:
Originally Posted by WorkoutMchne View Post
I look forward to seeing some farmer's walks.
Ask and you shall receive:

Farmers Walk - http://www.youtube.com/watch?v=DFhlXarHAPI
Heavy Ropes - http://www.youtube.com/watch?v=XMSxQlF0dDI

Keep in mind, I was just messing around in these videos, I plan on going heavier with the farmers walk and longer on the heavy ropes. I am just getting a feel for them thus far.

------

Off today

Came home from work and my wife and I took the kids to the community pool, then after dinner we visited with family and celebrated my son's birthday.

Tomorrow I am doing my first ever refeed after 10 weeks of dieting....HELLO buckets of oatmeal! And it's deadlift day, dreams really do come true.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 06-23-2010 at 02:02 AM.
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  #987  
Old 06-23-2010, 10:57 AM
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Ellingham Ellingham is offline
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Those farmers look legit!
Oh and

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  #988  
Old 06-23-2010, 12:15 PM
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Quote:
Originally Posted by Ellingham View Post
Those farmers look legit!
Thanks!

Quote:
Originally Posted by Ellingham View Post

That's neat, I was going to check out Gifsoup but it wouldn't open for me.

Nobody's ever made me a GIF before. I am overwelmed with kindness, first HardCory calls me the MacGyver of weighttraining, now you make me a GIF, ABC is awesome.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 06-23-2010 at 12:18 PM.
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  #989  
Old 06-23-2010, 12:19 PM
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Quote:
Originally Posted by Commander View Post
Thanks!



That's neat, how did you do that?
I made it at gifsoup, you can make one out of any video on youtube and it's free. I think their site may be down at the minute.
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  #990  
Old 06-23-2010, 12:20 PM
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Ellingham Ellingham is offline
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Quote:
Originally Posted by Commander View Post
Thanks!



That's neat, I was going to check out Gifsoup but it wouldn't open for me.

Nobody's ever made me a GIF before. I am overwelmed with kindness, first HardCory calls me the MacGyver of weighttraining, now you make me a GIF, ABC is awesome.
Yeah i think their site is down. I had to it reminded me a little of spiderman shooting webs in a rather funky fashion, good stuff man
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