Wednesday, March 27, 2013

Training: Week 11 SE Upper


Tuesday, 26 March 2013

Low Intensity Means

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Wednesday, 27 March 2013

Strength Training

Warm-Up

Foam Roll + LAX

Thoracic Work

Postural Reinforcement

Activation

* Explosive Medball Throws

1:  Feet-up DE Bench Press.

165-185 + dmB x 6 x 3 + 6/3/1 sec. ISO

2A:  3-Board Bench Press.

315 x 3

345 X 2 X 3

2B:  Seated Cable Row [straps]

180x6

210x6

240x6

270x6

3: EZ-Bar Reverse Preacher Curl.

65-75 x 2 x 8 + 3 sec. ISO

4:  Neck work w/ Sled (Flex. and Ext.)

150-175 x 2 x 12

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Extra Upper

1A:  Pin Press.

155 x 2 x 3

1B:  Lat Pulldowns (var.)

18-210 x 6 x 8

3:  Oxidative Swissball DB Bench Press.

40 x 2min.

4:  Belly Pulldowns

90 x 2 x 20

Monday, March 25, 2013

Training: Week 11 ME Lower


Monday, 25 March 2013

Strength Training (9:30am)

Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation + EQI

*  Hurdle Jumps

1:  GCB Olympic Squats w/ Chain
[Belt]
415 + 90c. x 1
375 + 90c. x 2

2:  Speed Pulls.
[Belt]
325 + gB x 12 x 1

3:  Reverse Hyper.
2 x 15

4: HLR
30c. x 2 x 8 + 3 sec. ISO


Training: Week 12


Training: Week 12 ME Lower

Sunday, 17 March 2013

* Accupuncture Massage and Mobility Work
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Monday, 18 March 2013

Strength Training (9:30am)

Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation + EQI

*  Hurdle Jumps

1:  Reverse Band Squat [-dmB]
[Belt]
500 x 2
455 x 2 x 2

2:  45 Degree Deadlift.
[straps]
275 x 3 x 3 + 3 sec. ECC

3:  Reverse Hyper.
2 x 20

4: HLR
30c. x 2 x 8 + 3 sec. ECC

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Tuesday, 19 March 2013

Low Intensity Means

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Wednesday, 20 March 2013

Strength Training
Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation

* Explosive Medball Throws

1:  Feet-up DE Bench Press.
155-175 + dmB x 6 x 3 + 6/3/1 sec. ECC

2A:  3-Board Bench Press.
300 x 3
315 x 2 x 3

2B:  T-Bar Row.
205 x 3 x 6

3: EZ-Bar Reverse Preacher Curl.
65 x 2 x 6 + 3 sec. ECC

4:  Neck work w/ Sled (Flex. and Ext.)
150 x 2 x 12

---

Extra Upper

1:  Pin Press.
155 x 2 x 3

2:  Pull-Ups
BW x 20 Total + 3 sec. ECC

3:  Oxidative Swissball DB Bench Press.
35 x 2min.

4:  Belly Pulldowns
80 x 20

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Thursday, 21 March 2013

Low Intense Means

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Friday, 22 March 2013

Strength Training
Warm-Up
Foam Roll + LAX
1: SSB Foam Box Squats.
[Belt + Briefs]
295 + gB x 8 x 2
2:  Ano RDL [1" mats]
365 x 2 x 3
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Saturday, 23 March 2013

Low Intense Means

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Sunday, 24 March 2013

Strength Training
Warm-Up
Push-Up Work
Mobilizations

* Explosive Medball Throws

1:  Reverse Band Bench Press [-dmB].
375 x 1
385 x 1
335 x 3 x 2
2A:  One-Arm DB Row [Paused].
[straps]
140 x 3 x 5
2B:  Triceps Extensions w/ Chain
45-55 + 45lb. chain (3 chains long) x 4 x 5 + 3 sec. ECC
3A:  Cable Curls.
150 x 2 x 8 + 3 sec. ECC
3B: Seated Cable Facepull
90 x 2 x 20
4:  Neck ISO on Sled. [Flex/Ext].
150 x 2 x 15 yd.

Thursday, September 27, 2012

In the last days, they had no self-control..

“But as the days of Noe [were], so shall also the coming of the Son of man be.  For as in the days that were before the flood they were eating and drinking, marrying and giving in marriage, until the day that Noe entered into the ark, And knew not until the flood came, and took them all away; so shall also the coming of the Son of man be” (Matthew 24:37-39).


Have we not gone mad?  Are we not destroying our habitat, our wildlife, our farmland, the very food we eat?  Do we not see the entropic state we live in?  Have we not allowed all of our governments to atrophy in meaning where politicians without understanding are guiding our planet into a new world order of self-proclaimed enlightment sans God?  Is our economy still really based on capitalism or is it only its appearance?
Do we treat sports heroes, pop culture stars, and music idols as gods?  Does music portray manhood and building loving characters, or does it degrade us into loose moral function by overt sexualization of women and keeping what should be men into a state of childhood?
Do we not follow a variety of self proclaimed gurus in their self oriented disciplines which are structured to breakdown all existing order into chaotic confusion; while all the while proclaiming we are an enlightened society?
Is materialism not a god?  Has it not taken away from our value and principle? Has money not replaced virtue and wisdom?
Is there not a vast sentiment of being content with remaining apathetical and complacent in attitude towards ventures of an eternal nature?

Our lives are based on entertainment; what have we let enter into and maintain our very own minds, petty irrelevant issues?  Media has made us ignorant of the entire system; if we pay attention to the left hand, will we know what the right hand is doing?  Our minds have been corrupted by the subtleties of the serpent and turned away from the simplicity which is in Jesus Christ.[i]  Have we not slowly given away our basic freedoms and rights in this subtle manner?

Are we blind and cannot see this faint ridding of:  God being taken out of schools, elimination of the traditional Christian family concept, promotion of a trans-gendered agenda, and sexual freedom?  Has the church not accepted many of these principles?  Have we accepted the absolutes stated in the Bible or have we become lukewarm in our affairs?[ii]
Everything is pushing towards:  relativity of our morals, ignorance via degradation of education and debasing art in all of its forms (i.e. music), and the self-pleasing lust of this world.  These are the undertones to silence Christianity.  Most people unknowingly give homage to satanic theology by living their lives by the rule, “Do What Thou Wilt.”  This coincides with satanism in that it is the worship of one’s self; the heart of selfishness, the lust of the things of this world.
“Knowing this first, that there shall come in the last days scoffers, walking after their own lusts, And saying, Where is the promise of his coming? for since the fathers fell asleep, all things continue as [they were] from the beginning of the creation.”[iii]

Do you know what your cause is?  What do you live for?

The whole of man is to fear God and keep his commandments.  We are told in Matthew 22:36-40, “Master, which [is] the great commandment in the law?  Jesus said unto him, Thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind.  This is the first and great commandment.  And the second [is] like unto it, Thou shalt love thy neighbour as thyself.  On these two commandments hang all the law and the prophets.”[iv]  Our foundation for each other is to thrive in an environment in which love is perpetuated.

We are all unique individuals and its amazing how glorious God, our Father is in that he made us all with our unique character and free will.  For we should do as Romans 12:2 says, “And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what [is] that good, and acceptable, and perfect, will of God.”  Our human nature is one based on selfishness and the lust for our own wills instead of the love for God’s will.  For if it is not of God, it is of vanity.  “For all that [is] in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world.  And the world passeth away, and the lust thereof: but he that doeth the will of God abideth for ever.”[v]

As the world once asked before, what is truth?[vi]  For even the world knows that there is no err in truth.  Our own lives depend on our ability to perceive things deeper then what we have been taught to accept.  Never be satisfied with lukewarm Christianity.  Christianity is the only truth based on love, not philosophy, not man, not structured in a way that we place man’s teachers on top of the pyramid to keep the sheep, ourselves, at the bottom.  Jesus Christ alone is our foundation, who lifts us all up to greater heights.  Realize that there is movement towards allowing the truth of Christianity to co-exist and globalize with all other worldly religions under the false notions of peace.  This is the great deception.

Have we no backbone?  Are we really that content with our own lives that no one stands up for anything anymore?  To quote from the movie Braveheart, William Wallace sees a whole army of men who are content not knowing and not caring about the greater task at hand.  “Ay, fight and you may die, run and you’ll live. At least a while. And dying in your beds many years from now, would you be willing to trade all the days from this day to that for one chance, just one chance…”  For it was Jesus who said, “Think not that I am come to send peace on earth: I came not to send peace, but a sword.”[vii]  But how do we fight?  We fight with the book of love.  “For the word of God [is] quick, and powerful, and sharper than any twoedged sword, piercing even to the dividing asunder of soul and spirit, and of the joints and marrow, and [is] a discerner of the thoughts and intents of the heart.”[viii]

Wake up to this sinister spiritual wickedness!  Let us open our eyes to see that everything is either getting pushed more towards the absolute of love or the absolute of selfishness in subtle ways.

For selfishness knows not love and is the antithesis of love; that is truth.  Someday the curse upon God’s creation which began in Genesis will be overruled.  Revelation tells of the great reversals which will take place and make creation anew.  “And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away.  And he that sat upon the throne said, Behold, I make all things new. And he said unto me, Write: for these words are true and faithful.”[ix]  And by definition, there can only be one truth, for the truth is the truth.  "Thy word [is] true [from] the beginning: and every one of thy righteous judgments [endureth] for ever.”[x]

God’s love is true from the beginning and will carry through for us till the end. This is how we should understand love. It is love for God that gives meaning to all. A meaning given to us at creation; a love for us carried through with our redemption.



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[i] 2 Corinthians 11:3
[ii] Revelation 3:14-17
[iii] 2 Peter 3:3-4
[v][v] 1 John 2:16-17
[vi] John 18:38
[vii] Matthew 10:34
[viii] Hebrews 4:12
[ix] Revelation 21:4-5
[x] Psalm 119:160

Monday, August 27, 2012

Training: SE Upper, Week 10

 TUES, 27 August 2012

* Accupuncture Pressure Massage


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Strength Training (5:30am)
Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation

1:  Close-Grip Swiss-Bar Overhead Press.
[Belt]
185 x 1
165 x 7 x 3

2A:  3-Board Bench Press.
300 x 3
315 x 2 x 3

2B:  Seated Cable Row.
200 x 6
220 x 4 x 6

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Session #2 (9:00am)

1: Timed Swiss Ball DB Bench Press.
* known as Oxidative work, to improve hypertrophy of the Type 1 fibers and oxidative capacity of Type II. Using a 2-0-2 tempo here.  You enhance the body’s ability to delay fatigue, maintain power output over an extended period of time, improve anaerobic endurance, and develop static strength.
This will help increase the strength of tendons and ligaments and keep your shoulders and pecs healthier.
I will utilize this method once per week until 5 weeks out.

55 x 120 seconds
[6 minutes rest]
45 x 120 seconds

2:  Timed Belly Pulldowns.
60 x 120 seconds
[6 minutes rest]
60 x 120 seconds

3:  Alternate DB Curls
Dropset -50 x 6, 45 x 5, 40 x 4, 35 x 4, 30 x 4, 25 x 4

4:  Neck Work w/ Bands.
gB x 2 x 12




Training: Week 10 ME Lower

Sunday, 26 August 2012

* Accupuncture Massage and Mobility Work
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Strength Training (3:00pm)

Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation + EQI

*  Seated Box Jumps.

1:  SSB Foam Box Squat.
[Belt]
385 + 120c. x 1
405 + 120c. x 1
365 + 120c. x 5 x 1

2:  Stiff Legged Deadlift [-1.5"].
[straps]
365 x 2
405 x 2
385 x 2
365 x 2

3:  Manual Reverse Hyper.
2 x 8

4: GHR Sit-ups.
gB x 2 x 8
gB x 7
gB x 6


Monday, August 6, 2012

Training from Week 14 and start of Deload

THURS, 3 August 2012



Readiness:  Moderate
Load: Moderate Intensity, Developmental

* BIOFORCE Measurement
* Accupuncture Massage and Mobility Work

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Strength Training (6:30am)
Warm-Up
Foam Roll + LAX
1: Lactic Acid Tolerance Training:
GCB Foam Box Squats.
325 x 20 x 2
325 x 13 x 2
Rest ~40 sec. between sets.

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Week 13 - Deload

MON, 6 August 2012

Readiness:  High
Load: Moderate Intensity, Developmental

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Strength Training (6:30am)
Warm-Up
Foam Roll + LAX
1:  Floor Press.
255 + 90c. x 1
280 + 90c. x 1
260 + 90c. x 1
235 + 90c. x 2

2:  UpperBody Sled Work.
215 x 120 reps (6 exercises)

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Last 2 Weeks were hectic.  Jeremy was in an accident but he's doing better :)