MrWRETCHED 
"to become the warrior i was destined to be"
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| Created: | 12/26/2008 |
| Total Visits: | 94 |
| Total Blog Entries: | 36 |
| Total Comments: | 12 |
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October 7, 2009
yeah it does. got hit w/it sat and it just won’t let go. can’t wait to recover and get back into the gym. missed more college and i’ve dropped all this weight….193 to 182 (since sat)and haven’t had an appetite..losin some muscle….i haven’t been sick forever…oh well…so for any other sickies sufferin and missin workouts, my heart goes out to ya…..Mr. WRETCHED
Posted in Training
August 20, 2009
sorry i’ve been gone from the loop. computer went down. boohooo. started f/t this week at college to get my ba in nutrition. clientel has gone up. put on a few purposeful pounds and had to cut back on my cardio just to put on 18 pounds in 4 months only to drop most of it again. training harder than ever before but for less time and got my tractor tire for my endurance course. my buddy landon who i’ve been training since may has lost 30 lbs. he’s doing good but wanting to lose more wait and instead of doing the cardio, want to decrease his food intake and he’s gettin cocky. an ideas to help me keep him proper? watchin monty python meaning of life…blah blah blah….. can’t wait to get up some new pics. have a great and amazing day….Mr WRETCHED…..stay sexy everyone
Posted in Training
May 21, 2009
you know, after every workout i hear myself saying, “you could’ve pushed yourself harder ya lazy bum.” gettin to this several days late…hell, 7 children, recovering wife, school and workon at the gym besides training,….it’s all good.
squat 180×5-4-5
leg press 400×10, 450×8, 500×2
leg ext 205×15, 215×10, 225×11
laying leg curls 120×4-4-3.5
hack squats 90×12, 110×9, 130×6
standing calf raises 6sets to failure
seated calf raises(bar on smith machine)300×5-5-7
this was for week one…i missed leg day 2 of week one and it pissed me off but….so i did it as make up on monday(18th) i just got my schedule screwed around so like missing your meds,don’t double up and wait til next session…
hammer curls 50×6, 55×3-4
bb curls 65×10, 85×8, 105×2
con curls(in negative form held for 15 sec w/5 sec rest) 35×5-4-3
bb preachers 50×8, 60×5-4
overhead ext 45×8, 55×9, 65×5
tri pressdowns 90×8, 100×5-3
rev grip tri pulldown 70×8, 80×3-1
amidst this workout, i also have cardio training w/landon who’s 14 and needing to lose weight….this was week one….i am increasing the numer of sets, one reason is since i have no one to train with, going to max weight is a challenge so i go as heavy as i can at moment but will add an extra set or two to me it worthwhile…..mon and tue workout will not be listed in this forum as they got done but were jumbled….so thursday and fri will be posted and i’ll be back on track……STAY BRUTAL and always BE AMAZING……..GO TEAM SUPERMAINE
Posted in Training
May 12, 2009
yeah, so, i’ve been working out but not keeping track of my workouts..give me a breather and figure out a game plan so, for the next 12 weeks starting monday 5/11/09, i began mass training. i want to get bigger so, more protein, carbs etc…and heavy training, always pushing myself to go heavier…it’ll be slow though since i don’t have a spotter so i’ll have to do some cheats and such but ok…. so monday’s work-out
began w/a cicuit because i’m training first w/a young man who needs to lose weight so we do this and it’s a nice warm up for me……it’s what i’ll call a 20/10….20 sec work 10 sec rest and actually, the 10 sec is just enough time to prepare for the next 20 sec….so db bench 55lb, renegade row 20lb, db squat press 20lb, db lunge 55lb, lat pulldown 120, jumping jacks, db squats 55lb, alternating db bench 55lb…this takes 4 min then treadmill for 10 min at 5mph w/10%incline…..then d the circuit all over again then treadmill….he’s only 14 and not accustomed to working out so this is a good start for him and again a good warm up for me……so immediately after this……..
machine fly-70×10, 80×6, 90×2—-90 is new starting
db bench 60×5-3-4—–65 new start
db flat 60×9-6-5——–70 new start
single arm cable crssover 80×10, 90×8, 100×3—-100 new start
wide grip lat plldwn 110×10, 130×10, 140×8—-start 140
seated row 130×10, 140×10, 150×5——150 start
t-bar 135×7-6-8—150 new start
wide grip pllup–to failure–3 sets—new 4
narrow grip plldwn 100×10, 110×10, 120×7—130 new start
1 arm cable plldwn 30×7, 40×3-2—–40 start
1 arm db row 75×8-9-10—–85 new start
deadlift 90×10-10-10( i hadn’t done these for 5 weeks so i started back slow to test myself, i last was at 180 w/7 reps so will push the envelope this thursday)
upright row 50×12-12-12(i had injured my right shoulder 4 months ago, i can go heavier now no problem but by this time, my shoulder was flaring up s i kept the weight the same just so i could at least not be defeated by not doing them)
db shoulder press 30×10, 35×8, 40×6—-40 new start
bent over lat raise 35×12, 40×7-7—-45 new start
so that was that worked out from 4:30 pm to just past 7:30 pm so this is the routine for mon and thurs….legs, bi’s tri’s 4arms are tue and fri, wed is just abs and rest, sat is running and abs and rest w/sunday complete rest……STAY BRUTAL and BE AMAZING
GO TEAM SUPERMAINE
Posted in Training
May 7, 2009
yeah, so i’m eagerly awaiting the return of my wife from the hospital w/our new boy. she had a c-section but is recovering super well. i’ve had to take a few days from the gym to take care of the kids but thats ok, i needed some recovery time anyway….though w/6 kids to care for, who gets time to recover?hahahahaha….our new son makes #7 and our last….JohnMichael Emmanuel Speed….pause for a few moments as i break up an idiotic fight between a couple of my girls….de-stress de-stress de-stress……i need to get outta here and get to my holy of holies….the gym…..i love my family….those warts…hahahahahaha…….go to the gym and work legs til i puke yeah thats it…hahahahahah…my mind just snapped…hahahahahahahahahaha………BE AMAZING…STAY BRUTAL….GO TEAM SUPERMAINE
Posted in Training
April 7, 2009
4 sets 325×10,10,8 then 415×1…….it’s been 5-7 weeks since i last did shrugs so i was really amazed at this accomplishment…..when i last did them, i was at 230lbs so this was a jump…BE AMAZING……GO TEAM SUPERMAINE
Posted in Training
April 3, 2009
what a great day….again. got to the gym before noon started out w/legs and started to train a young man so he can lose 20 lbs. he’s only 14 but by doctors orders, he needs to lose the weight…got alot done in the first hour before Landn showed up then things took a bit longer because he’s so new to this stuff and that’s ok. starting slow and in good form is so important…he’s a good kid and i feel blessed to be a mentor/big brother to him. so, to-days workout…
squats-90×15, 140×8, 160×4, 180×4
leg press-200×20, 290×15, 380×6, 470×2
leg ext-90×25, 180×10-12-15
laying leg curls-90×15, 100×10, 110×6
incline bench-barx40, 50×12-12, 70×13
decline bench-70×20, 90×15, 100×12
cable crossovers-70×12, 80×10, 90×8
db pullovers-45×12, 50×15, 55×12
overhead db press-30×12-15-10-12-10
upright row-50×12-15, 70×10
seated row-100×12, 110×10, 120×15
wide lat pulldown-90×12, 100×12, 110×9
30 sweaty minutes on the treadmill………start time 12noon finish time 3:45 pm……and i’m still not done for the day….just so you all know, Landon did not do this workout, he did treadmill benches, lat pulldowns and seated rows. I would in no way allow him to do that as he’s so new to this……..STAY BRUTAL and BE AMAZING……..GO TEAM SUPERMAINE
Posted in Training
April 3, 2009
yeah, haven’t posted for a bit but that doesn’t mean I haven’t been pushing it. actually, that’s why I haven’t, plus our new baby is about (4 weeks away)……tues 3-31-09 was mountain jogging and conditioning…run, bear crawl, run, etc then grabbing rocks and working katas working out on uneven terrain, bench pressing odd shaped boulders(one of which i carried down the mountain/hills and weighs 80 lbs) the run was 400 yards, there was a lot of leaping, hurling rocks, balance movements, etc…I think you get the idea.that lasted for 1 1/2 hrs solid, went home and discovered how exhausted that got me and passed out for 3 hours…then wed april fools day I got to work at the gym all day,9hours, and here’s how it went….
50 min treadmill
nautilis style bench 6sets 80×10
bench flyes 5sets 30×10
cablecrossovers 3sets 60×12, 3sets 70×10
seated rows 3sets 100×10, 3sets 110×10
wide latpulldowns 3sets 80×10, 3sets 90×10
bb curls 6sets 40×12
cable curls 6sets 80×12
kneeling cable curls 6sets 80×12
hammer curls 6sets 20×12
tri pressdown 50×12, 60×12, 70×12, 80×12, 90×5, 30×50
skulls 5sets 40×12
cable wrist curls 50×15, 3sets 60×15, 70×15
alternating knees raises 5sets to failure
kneeling cable crunches 5sets 80xfailure
ab machine curls 100xfail, 2sets 110xfail, 2sets 120xfail
20 min treadmill……………….time spent…..4hrs 15min…….have a great day and as always,….BE AMAZING……GO TEAM SUPERMAINE
Posted in Training
March 28, 2009
yeah got behind in posting,…..worked out tuesday but didn’t keep track of workout
inverted rows 3sets of 12
mountain climbers 3sets of 30
lunge and press up w/20lbs 3sets 0f 10
woodchop 3sets of 12
burpees 3sets of 8
dbpushups w/lunges-10/8, 10/8, 12/8
bb curls-50×20, 50×15, 50×12, 70×6, 30×15, 20×20
tri pressdown-40×50, 40×30, 40×25, 40×30, 40×30…the bb’s and tri’s were done one after another w/out any rest
wrist curls-30×15, 20×20, 20×15
hammers-20×20, 20×20, 20×20, 20×20….wrist and hammers the same thing
1 hour runnning time and 1 hour 20min Muay Thai………..total 4 plus hours of training……very satisfying…………..BE AMAZING………………..GO TEAM SUPERMAINE……..gettin down mudda fudga
Posted in Training
March 24, 2009
inverted rows(12)
mountain climbers(30)
split squat push press(12)
db woodchop(12)
push-up travel liunge combo(12)….this was done 1 round w/1 min rest then 1 more round then to my bike for 25 min…then Muay Thai…workout started at 9:45 am - 12:00 noon….you should see the bruises on my knees…my legs were so sore afterwords, that i was unable to do my weight training so I have to double it yup to-day(tue)…..i crashed hard and consumed alot of food but this morning(tue) my legs feel so much better and i’m ready to hit the plates like a beast…i might have to go medium weight though due to my right fricken shoulde flaring up from punching and elbowing the bag as hard as i did……damn i love this…BE AMAZING….GO TEAM SUPERMAINE
Posted in Training
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