Hummingbirds and hale

Been a little stale with very little posting lately. Thought I'd come back with a little video PR. Baby Hummingbird drinks sugar water for reps. Cutest thing I've ever seen Just another reason why training at popes' gardens is the #1 place to get jacked.


Well, I was doing awesome with my training and then was feeling pretty beat up for about two weeks. I hit a 750lb Yoke walk for 100' with a few drops. Took about a minute. Pretty excited about that. Did a 200lb log viper press each rep from the floor x 8. Log 230 x 5 clean and jerk from the floor, both sets felt heavy.

I trained in a thunderstorm the other day too, it hailed the first 10 minutes and then thunder for 45 minutes. I was scared like a little girl and didn't touch any metal for about an hour. Anyway, here is the hail portion. It was about 90 degrees outside. The weather was confused today.


and here is the wildest rainbow I've ever seen that came after. Glad we didn't get struck by lightning.

OK!

8/12/2011 training, finally. You'd think I gave up training and became a full time nature junkie.

Dynamic Warmup + hip/core prehab

Farmers
105/hand x 100'
200/hand x 50'
250/hand x 50'
275/hand x 115' - new best. Happy this is finally going up again. Wasn't even my grip that failed, was the rest of my body.

Stone Trainer
145 x 3
190 x 3
215 x 3
245 x 2 - These things are hard!

Car Pushes
2 x 400' ya that sucked a little.

A few things I did to get over the plateau I had the past two weeks.

1. Eat more total calories. I went from 4500kcal/day to 5000kcal/day. Body weight is around 185 in the am. My butt seems to be growing, not sure what to make of that. Some say that most of my power comes from my butt.

2. Eat more carbs - I started doing white rice twice per day(before and after) on training days. Those carbs make a big difference.

3. I added in some D-aspartic acid - some studies show it can increase testosterone levels by 40% in 12 days. i thought hell, why not give it a shot. Doesn't seem to have any nasty side effects. Whether or not its the main thing helping me, who knows. I don't care about whether or not its placebo, as long as I'm progressing.

4. Sleeping more - this always helps. getting to sleep by 10ish at night. Sleeping till 6-7am.

5. Man up and get your mind right. I took a step back, I got back to what originally motivated me. I reorganized my training and got excited to get in there and tear up some weights. This is definitely one of the most important things to getting back on track.

Eating has been about the same. Still doing the 3000kcal shake every day split into 3 meals. I do a little 85% dark chocolate in the am also. The two other meals are heavy in meats/eggs/fish(the good stuff) vegetables, potatoes and grass-fed dairy.

I'm back!

Breckonize

Breck Gault, beast from Washington

Hey guys, been some time since posting, still lifting heavy. Nothing big to report. Been really busy with my internship at school. Its an acute care setting in a hospital. Exciting and challenging. 4 weeks in and 2 more to go. I'll try and recap the past week of training.

Monday

Dynamic Warmup + Shoulder prehab

Log clean and press each rep.
90 x 5
140 x 5
190 x 5
220 x 6 - right around 1 minute. PR. Felt I could do more with more time but boy is this exhausting.

Viper press, start each rep from the floor.
140 x 5
180 x 10 in 1:30 seconds. Man thats good conditioning.

Incline Bench (maxed around 220 x 7?)

Ring pushups 5 x 6-8 @ 25lbs

Wednesday

Dynamic warmup + hip/core prehab

Yoke
180lbs x 50'
270 x 50'
360 x 50'
450 x 50'
540 x 50'
650 x 50'
750 x 100' PR - had the first 85' or so under 3o seconds. Took a little over a minute to finish. 1 drop to 80ish, 3-4 drops total. I was spent after this.

Sand Bag shoulder
220lbs x 8 in 60 seconds - last 2 shoulders didn't really fully make it up there but I'm going to stroke my ego and say I did 8.

Tire flip / Arm over arm sled pull
700lbs x 5 / 400lbs x 50'
750lbs x 5 / 400lbs x 50' - didn't stop watch it. I wasn't burning through these, pretty beat after this.

Load 1000lbs of weights back through the woods and into the shed...

Friday (today) - extremely beat after yoke from earlier and just an exhausting week of work.

Dynamic warmup + shoulder prehab

Axle Jerk from Rack - leg drive was not there today.
85 x 3
125 x 3
175 x 3
215 x 3
245 x 3
255 x 8 - missed the 9th. Not bad considering how torn up my back from feeling from yoke earlier in the week. Excited to see what i can hit here when it isn't the last day of the training week.

Axle Push Press - wanted to go heavy here and make up for the push jerk but it wasn't happening today. Better rest up!
125 x 3
175 x 3
215 x 3
175 x 12 - Maybe a PR. Definitely would have been better fresh.

Weighted ring dips and Tricep extensions.

Here's my eating routine for the past few weeks

7:00am
1 bar of 88% chocolate (375 calories or so)
1/3 of beefcake shake

12:00noon
Salad with vegetables, olive oil and some type of meat/fish/bacon/eggs with more vegetables. Sometimes throw some grassfed cheese in there as well.

4-5:00pm - 1/3 of shake

6-7 training, lots of water

8:00pm
Meat and starch heavy meal. Usually potatos and vegetables

10:00pm - finish the shake off

Finish each day with 4500-5000 calories. I weighed 189 today at the end of the day. probably closer to 185 when I wake up.

In honor of the NFL combine, 225 lb push jerk for reps.

It's been a while so I thought I'd throw in some multimedia. Haven't done Db press in a few months because I lost the other DB handle!

7/28/2011

Dynamic warmup + shoulder prehab and plyos

Axle Push Jerk from the rack
85 x 5
125 x 5
175 x 3
215 x 3
245 x 3
220 x 17 - PR, reps are getting high.

Axle Push Press - no belt
135 x 8
175 x 8
195 x 6 - woo i was pooped

Ring Dips 3 x 6-8
Tricep extensions

DB lateral raises
Ab saw

Rosie for life

7/26/11

Dynamic warmup

Sand Bag
220lb x 5 shoulders in 60 seconds
300lb x 46" over bar - really happy with this

Tire + Sand bag medley
750 x 5, 220 bag x 5 shoulders - nice and tough

Farmers walk (should have done these first...)
100lbs/hand x 50'
200 x 50'
250 x 50'
300 x 30' - grip and low back was shot. Also sweaty and my grip isn't where it was.

Sled Drag
500lbs x 150' x 2 sets

My curser is not working now and I'm getting confused. Been eatinga beefcake shake every day, about 3k calories there as well as a lunch and dinner with meat and vegetables

Not too hot today

Ya brother, if you ain't training here, that's what you're missing.


bit of a lost cause today with the weather. Couldn't grip the log cause i was sweating too bad. Decided to bag it and move on.

Dynamic warmup/plyos/shoulder prehab

log misfortune

Incline axle press
125 x 8
175 x 8
200 x 8
220 x 6
240 x 4 - PR I guess. Usually beat after the log press and do terrible here.

Ring Pushups 5 x 8-10

Done

Food today was beefcake shakes, big salad for lunch. Ate some bananas, ground beef spinach and onions afters. Sure to have some more delicious later tonight. Weight is looking good!

Yo!

Been having awesome training lately. Must be all of the olive oil I'm drinking, mmmmmmmm!!! My back was bugging me from yoke last week. Strange occurence being that my back is usually fine from Yoke. It is still bugging me but slowly getting better. I was unsure whether or not I'm be able to deadlift today. Go figure i hit an all time best.

7/20/2011

Dynamic Warmup

plyos + hip/spine/abdominal prehab

Deadlifts - back wasn't feeling up to doing reps so I kept to singles. My grip has been sucking lately so i stopped using straps.
135 x 5
225 x 5
315 x 3
405 x 3 - belt on. not taking chances yet.
475 x 1
525 x 1
555 x 1 - 20lb PR
575 x 1 - 40lb PR - pretty pumped about this!

Weighted ring pullups 4 x 4-6 @ BW tp 25lbs
Cable Rope Bicep curls 3 x 6-10

Rope Rack Climbs 3 x 6-8
Incline Bench "Y"s 3 x 10-15

Band resisted Mountain climbers 2 x 10-15 - started bugging my back, time to call it.

Diet:
7:00 - Beef cake shake

12:00
Salad w/veggies blue berries olive oil dressing
salmon with herbs and olive oil

5:00 - More beefcake shake

6:30 - Lots of water - its hot outside

8:00 - last of the beefy shake
1 chicken breast
2 potato
2 bananas

11:00
Eggs
Bacon
Onions
Coconut oil

Allllll the way Turnt Up!

Crank it to the max.

Had a great day today training, after a pretty poor showing last week. My back is feeling much better and held up very well today.

I have to say. I've been training everyday next to alpacas that choose to defecate everyday day right next to where we train. Its about 230 degrees out everyday. We have a bunch of very dedicated people training (thanks Matt, Greg and Nick) day in and day out. We turn the music loud, and encourage each other. We've turned one of what would have been one of the worst situations into a great one. I don't know if I'll ever be able to go back to a normal gym.

7/18/2011

Dynamic Warmup, Plyos and shoulder prehab

Axle Push Jerk from the rack
85 x 5
125 x 5
175 x 5 - belt on - didn't want to risk my back at all today.
215 x 3
265 x 3 - felt light, good feeling
290 x 3 - PR. Big new best. Felt great. Had a mild sense of euphoria for the rest of the day because of this (probably from holding my breath and the lack of oxygen to my brain, heh)

Axle Push Press - belt on for safety. I like to do these beltless usually to strengthen the spine and core musculature. Not taking any risks today
125 x 8
175 x 8
195 x 8
215 x 10 - PR belt makes it much easier, definitely better at this now then my previous bests.

Ring Dips SS w/ OH tricep extensions (cable)
4 x 4-6 @ 55lbs - focus on range of motion and tempo -

Shoulder Scaption 3 x 10-15
Band abdominal fallouts 2 x 8-10

Been killing it with the eating lately. Beefcake shake has been nice and easy to make. Calories have been going up. I feel myself getting more muscular without too much fatty mc fat weight (its there though!)

7:00 - half a beef shake

12:00 - salad w/veggies and olive oil dressing, cheese and blueberries
3 barbecued chicken drum sticks

5:00pm - more beef shake and a coffee

6:00pm - lots of water with training

8:00 - rest of beef shake, steph bought me a nantucket nectars drink. freaking love those.

10:30 - little late. Made bacon eggs fried mushrooms and onions. Yummy.

and I had too much caffeine today... Night!

herrooo!

training 7/15/2011

Events

Dynamic warmup

Tire flips
550 x 5, 5
725 x 5
875 x 5 - PR

Yoke
180 x 40'
360 x 40'
550 x 40'
700 x 40' - beltless PR was moving quick. tweaked my back and called it there. Was looking forward to going heavier. thought I shouldn't risk it. there was a time where 700lbs felt like it was cemented to the ground even with a belt. I'll chalk it up to a win even though I was angry I hurt myself.

Reverse to forward sled drags
300lbs x 200' x 3 sets

not a bad day. Decent ending to a poor training week even though I tweaked my back. trying not to worry about it and to look forward to funday monday

Eats
Beef Cake shake - made it around 2500 calories and had half in the am and half before training.

For lunch I had mixed greens, sweet potato, grass fed cheese, eggs and friends onions and mushrooms.

training I had coffee and water

not sure whats for dinner yet.