Old Man Dave's House of Pain

[camau71]

I owned a gym back in the 90's and this is what my client's called it. Minus the Old Man part....

Shoulders and Arms today

Standing military press / Standing barbell Curl / Skull Crushers / Hanging leg raise

21 reps, #95 standing military press
21 reps, #95 standing barbell curl
21 reps, #80 skull crushers
21 reps hanging leg raises

15 reps, #95 standing military press
15 reps, #95 standing barbell curls
15 reps, #80 skull crushers
15 reps, hanging leg raises

9 reps, #95 standing military press
9 reps, #95 standing barbell curls
9 reps, #80 skull crushers
9 reps, hanging leg raises


14:45

rest 3 minutes

7 power cleans w/40's
7 hammer curls w/40's (alternating hands)
7 ring dips
7 power cleans w/45's
7 hammer curls w/45's
7 ring dips
7 power cleans w/50's
7 hammer curls w/50's
7 ring dips
7 power cleans w/45's
7 hammer curls w/45's
7 ring dips
7 power cleans w/40's
7 hammer curls w/40's
7 ring dips

10:52

I think I'm done now....

[strongman2002]

nice volume!!!!

[camau71]

nice volume!!!!

Thanks for the comment Strongman!

[mharrislove]

Serious reps logged on the shoulders and arms - nice start to this journal!

[camau71]

Serious reps logged on the shoulders and arms - nice start to this journal!

Thanks MH. Looking to put some size back on them.

[camau71]

I'm in training for a firefighter's competetion, so I mix metcon training with semi-traditional strength training.

Metcon today (In the riding arena in 4" sand) Turnout coat, gloves and fire boots.

Sandbag intervals, cones set at 10, 20, 30 40 yard intervals / pipe drag (nylon harness strapped to a #75 pipe)

Shoulder #50 sandbag walk to 10 yard mark. Run back to starting line, shoulder #40 sandbag, walk to 20 yard line. Run back to the start then back to the 10 yard line, shoulder the #50 bag, walk to the 30 yard line. Run back to the start, then back to the 20 yard line, shoulder #40 bag walk to the 40 yard line. Run back to the start then to the 30 yard line, shoulder the #50 bag walk to the 40 yard line, drop the sandbag.

With no rest, shoulder the strap and drag (run!) the pipe back through the sand 40 yards. (pipe is open on the ends, so it fills up with sand as you go).

5 rounds, 90 second rest between rounds.

Good times.

[camau71]

Back to work today, so working within a 30 minute window

15 reps #135 hi incline barbell press
75 single unders
10 reps #120 straight bar pullover to press (flat bench)
75 single unders
7 ring dips w/40 vest
75 single unders
15 reps #135 in incline barbell press
75 single unders
10 reps #120 straight bar pullover to press
75 single unders
7 ring dips w/#40 vest
75 single unders
15 reps #135 hi incline bb press
75 single unders
10 reps #120 pullover to press
75 single unders
7 ring dips w/#40 vest
75 single unders
5 reps #225 hi incline bb press
75 single unders
10 ring dips w/#20 vest
75 single unders
15 reps #80 straight bar pullover to press
75 single unders

31:26

Out of time...

[hochspeyer]

Welcome to the journals- nice volume!

[camau71]

Welcome to the journals- nice volume!

Thanks!

[camau71]

Today is a work day for me, happy Easter for those that are off.

I like to finish what I start, so back to where I left off yesterday...

7 reps #225 hi incline barbell press
75 single unders (single skip jumping rope)
10 ring dips w/#20 vest
75 single unders
15 reps #80 straight bar flat bench pullover to press
75 single unders
7 reps #225 hi incline barbell press
75 single unders
10 ring dips w/#20 vest
75 single unders
15 reps #80 straight bar, flat bench pullover to press
75 single unders
7 reps #140 straight bar, flat bench pullover to press
75 single unders
10 reps #185 hi incline barbell press
75 single unders
15 ring dips
75 single unders
7 reps #140 straight bar, flat bench pullover to press
75 single unders
10 reps #185 hi incline barbell press
75 single unders
15 ring dips
75 single unders
7 reps #140 straight bar, flat bench pullover to press
75 single unders
10 reps #185 hi incline barbell press
75 single unders
15 ring dips
75 single unders

38 minutes

Kept moving most of the time. The single unders served as my rest period between sets. Occasionally I need to take an extra 20 - 30 seconds before I am ready for the next set. After the first round, virtually every set was broken, but completed. I sure I gave my chest a shock with the two day plan.

[camau71]

Friday for me, off to Cali tomorrow. Be gone for a week, will try to get some training in out there, will see.

Metcon today:

5 rounds

5 burpees
6 floors stairmaster leve 14
10 pull ups
15 push ups
20 squats
25 back hyper extensions
100 single unders
25 sit ups

26:05

No rest except setting up the stairmaster each round. Pretty easy, 7 rounds would have been better, but only have 30 minutes to train.

[camau71]

Back:

Tri Set: One arm dumbell rows / Dead hang pullups / Single unders (single rope skip)

50/s x 8 / 15
60's x 8 / 12
70's x 8 / 8
75's x 8 / 8 / 100
80's x 5 / 8 / 100
85's x 5 / 8 / 100
90's x 5 / 8 / 100
95's x 5 / 8 / 100
100's x 5 / 8 / 100

Tri Set: Deadlifts / Dumbell Cleans / Single unders

135 x 8 / 45's / 100
225 x 8 / 50's / 100
275 x 5 / 55's / 100
315 x 5 / 60's / 100
365 x 3 / 65's / 100

Super Set: Seated Dumbell Press / Dips

45's x 8 / 15
50's x 8 / 10
55's x 8 / 10
60's x 6 / 10
65's x 5 / 10

[camau71]

Metcon today

Start: 3:33

10 flights stairmaster level 14 (highest level)
40 jumping jacks
25 bodyweight squats
100 single unders

This part is timed on a stopwatch.

5 rounds: Barbell complex. From the hang position, clean the bar, front squat to press overhead, lower the bar behind the head, back squat to press overheard, lower the bar to the hang position. Complete this circuit 7 times to complete one round. The bar must not touch the floor during the round or it doesn't count. Rest as needed between rounds.

65
85
105
125
135

15:46

100 single unders
25 squats
40 jumping jacks
10 floors stairmaster level 14

Finish: 4:00

Total time 27 minutes.

The last three rounds were murder. Almost dropped the bar on the final two front cleans. A very deceptive workout. I was afraid being at sea level for the last few days might make it harder when I got back, but it wasn't too bad. I train right at 6000 feet when at home.

[camau71]

Incline barbell press, to jump rope, to ring dips with a vest, to jump rope, to high incline dumbell fly, to jump rope. This is done as a circuit with minimal rest between sets or rounds.

Start: 03:25

5 Rounds:

7 reps #205 (first set only, then) 5 reps #225
50 single unders
10 ring dips #20 vest
50 single unders
15 reps #50 dumbells high incline fly
50 single unders

Finish 03:57

[camau71]

Metcon today:

10 floors stairmaster level 14
10 burpees
20 pull ups
50 bodyweight squats
50 back hyper extensions
150 single unders
50 sit ups

8 floors stairmaster level 14
8 burpees
18 pull ups
40 bodyweight squats
40 back hyper extensions
120 single unders
40 sit ups

6 floors stairmaster level 14
6 burpees
16 pull ups
30 bodyweight squats
30 back hyper extensions
90 single unders
30 sit ups

4 floors stairmaster level 14
4 burpees
14 pull ups
20 bodyweight squats
20 back hyper extensions
60 single unders
20 sit ups

2 floors stairmaster level 14
2 burpees
12 pull ups
10 bodyweight squats
10 back hyper extensions
30 single unders
30 sit ups

29:51

Our team is tentatively scheduling for the Colorado Air Force Academy Challenge in August.
If so, that will give us about 3 months to get ready. We will be competing at the same altitude that we train at, so that will be good. I will be training the team, but I will most likely compete as an individual.

[mharrislove]

Our team is tentatively scheduling for the Colorado Air Force Academy Challenge in August.
If so, that will give us about 3 months to get ready. We will be competing at the same altitude that we train at, so that will be good. I will be training the team, but I will most likely compete as an individual.

The workouts are unconventional by BBer standards, but you can still tell that they are intense. I bet that you are getting into some pretty good condition these days. Anyway, good luck with the prep for the August team comp!

[camau71]

The workouts are unconventional by BBer standards, but you can still tell that they are intense. I bet that you are getting into some pretty good condition these days. Anyway, good luck with the prep for the August team comp!

Thanks MH. The stuff I'm doing now is built around the demands of the Challenge, but this will likely be my last year in that competetion. I do plan on becoming more focused on the bodybuilding end of things next year.

[camau71]

Trained at 03:30 this morning, posting late.

Dumbell curls

8 reps w/25's, 30's, 35's, 40's, 45's

Seated barbell shoulder press

8 reps 45, 95, 115, 135
7 reps 155
5 reps 175

Tri set, Hammer curls / Skull crushers / Bent over standing read delt flys

40's x 8 / 120 x 8 / 25's x 8
45's x 8 / 120 x 8 / 30's x 8
50's x 8 / 120 x 8 / 35's x 8

27 minutes

[camau71]

Metcon today will mimic the actual course. #20 vest on duration of the workout. Workout done in Globe fire boots. The boots weigh about 4.5 lbs each.

3 rounds:

7 flights stairmaster level 14
10 reps (ea. hand) #50 dumbells alternating upright row.
jog 30 yards
15 dumbell swings w/#50 dumbell
jog 30 yards
shoulder #50 sandbag, jog 30 yards
10 reps #185 deadlift, after the last rep, stand and hold the bar for 20 seconds.

4:15

rest 3 minutes

4:01

rest 3 minutes

3:52

This type of training really sucks, it really kicks my old ass.

[mharrislove]

This type of training really sucks, it really kicks my old ass.

I bet it does by the sounds of it! Looks like you're still maintaining decent strength throughout the hybrid training, though...

[camau71]

Chest and hamstrings today (sorta) Pressing is done on an Ironmaster. It's a nice unit that allows you to lift true weight unlike a Smith Machine with it's counterbalance unit. The only problems are, you're positioning on the bench has to be very accurate to avoid some drag, and you must push in a straight vertical line rather than the arc that is natural to this movement. I find that I can lift more on a traditional bench than this machine, but when the nearest gym is 20 miles away....

Flat bench barbell press superset with stiff leg deadlifts.

135 x 10 reps / 80 x 10 reps
185 x 10 / 95 x 10
225 x 5 / 115 x 10
245 x 5 / 135 x 10
255 x 5 / 155 x 10
235 x 6 / 175 x 10
225 x 8 / 185 x 10

Low incline barbell press superset with weighted step ups to a 20" box

225 x 5 / 8 (ea. leg) w/20 dumbells
225 x 5 / 8 w/25's
225 x 5 / 8 w/30's
225 x 5 / 8 w/35's

Diamond push ups (forefinger and thumbs touching) superset with weighted split squat

25 / 8 (ea. leg) w/35 dumbells
25 / 8 w/40's
25 / 8 w/45's
25 / 8 w/50's

48 minutes

Worked along at a nice pace. Steps ups really gassed me, needed a little more time between sets.

[camau71]

Metcon day.

5 rounds:

20 pull ups (kipping for this workout)
30 push ups (shoulder width, chest to floor, plank position)
40 sit ups
50 bodyweight squats
50 heavybag strikes (10, 5 punch combinations)
150 single unders (speed rope, single skip)

32:06

Steady pace, very little rest between exercises. Spit in the bucket, take a drink between rounds. Pull ups were broken at 15 on each set (mental), squats broken at 30 (legs tired from yesterday), the rest unbroken. Felt pretty good today.

Team training on Thursday before night shift. Plan on running the back half of the course from sled to dummy with some extra dummy drags in the mix. Will have a couple of new guys trying out to replace two who quit. Let's see if they can cut the mustard.

[mharrislove]

Solid work in here as usual; both the Robbie Robinson stuff and the firefighter stuff!

[camau71]

Having been away from competitive bodybuilding (and this style of training), I had forgotten how much time goes into a workout. Metcon stuff is balls to the wall with a workout session time ranging from 4 minutes to around 30. For those who think you can't get it done in 4 minutes, I would be glad to point you toward a couple of workouts guaranteed to put you on your hands and knees that quick.

As a bodybuilder, my cardiorespiratory conditioning was, shall we say, lacking. Straight metcons with short, intense strength work really improved my overall fitness levels, but I did lose some strength and size. By combining the two I hope to achieve my desired fitness levels and regain what was lost.

I guess you would call this an experiment of sorts. I suppose time will tell.

Back and shoulders. All exercises supersetted.

Deadlifts / Seated shoulder press

135 x 7 / 95 x 7
185 x 7 / 135 x 7
225 x 7 / 155 x 7
275 x 7 / 175 x 7
325 x 7 / 185 x 5
325 x 7 / 185 x 5
325 x 7 / 185 x 5

Barbell rows / Dumbell cleans

135 x 7 / 40's x 7
185 x 7 / 45's x 7
205 x 7 / 50's x 7 (heaviest I have at home)
225 x 7 / 50's x 7
225 x 7 / 50's x 7

Horizontal ring pull ups (30 degree angle off floor) w/40 lb vest / Bradford press

10 / 80 (ez curl bar) x 8
8 / 80 x 8
7 / 80 x 8
7 / 80 x 8

56 minutes

[ChocoChick]

This type of training really sucks, it really kicks my old ass.

Yeah, but just look at that old ass!

[mharrislove]

Metcon stuff is balls to the wall with a workout session time ranging from 4 minutes to around 30. For those who think you can't get it done in 4 minutes, I would be glad to point you toward a couple of workouts guaranteed to put you on your hands and knees that quick.

Dude, you don't have to convince me...I want no part of Metcon - I have kids to feed!

[camau71]

Yeah, but just look at that old ass!

Thanks Elise, where have you been? Missed your posts!

[camau71]

Dude, you don't have to convince me...I want no part of Metcon - I have kids to feed!

C'mon Mike, join the fun. It kinda grows on you after awhile.

[kenjen]

I haven't worked out for a couple of yrs. came to the workout journals to look at what people are doing and possibly use some. I can honestly say I will not be using yours, lol. Will be keeping an eye on it.

[camau71]

Thanks and welcome to the boards. Stop in anytime.