Still got you on Fb and all but you better be stopping in to say hi and all every now and then!!
Originally Posted by JohnGreavesIII
Most of you who follow this thread know that I started a small business. That is taking all of my time. I'm still training regularly but as you can tell, it's well nigh impossible to keep up with everything there as well as this Journey. I'm also going to let Corporate know that I'm stepping down as Georgia ABC coordinator. That position needs someone who can devote the time and energy it requires to do a good job.
I value the friendships I've built here, and I'm still a Forvm member so I'll stop by periodically, just not often.
Best of luck to everyone who's followed this journey with me.
You guys continue to inspire me.
INSTAGRAM : @npcdusty
Thanks,
NPCDUSTY
Dusty Young
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.”
Still got you on Fb and all but you better be stopping in to say hi and all every now and then!!
Here I am! Planning on attending the National ABC this year so hope to see you there!
Training's going well, slowing dropping weight. Plan is to get to 187 and float between 187-197 for the rest of my life. Just tired of yo-yoing up and down. I started in October 2017 and the plan is to have all 40lbs lost by October 2018. Doing it slowly so I keep as much strength as possible.
Starting weight: 221 Current weight: 211lbs. So far strength seems to be holding. Bench arch is actually improving slightly and I'm getting better at certain physical culture type lifts as well as more "normal" stuff. Most recent PR was a suitcase carry of 185lbs for 18ft.
Also did a Steinborn Lift with 315lbs not too long ago.
Awesome, you know ill be around all weekend long brotha!!!
Originally Posted by JohnGreavesIII
Here I am! Planning on attending the National ABC this year so hope to see you there!
Training's going well, slowing dropping weight. Plan is to get to 187 and float between 187-197 for the rest of my life. Just tired of yo-yoing up and down. I started in October 2017 and the plan is to have all 40lbs lost by October 2018. Doing it slowly so I keep as much strength as possible.
Starting weight: 221 Current weight: 211lbs. So far strength seems to be holding. Bench arch is actually improving slightly and I'm getting better at certain physical culture type lifts as well as more "normal" stuff. Most recent PR was a suitcase carry of 185lbs for 18ft.
Also did a Steinborn Lift with 315lbs not too long ago.
Good times.
INSTAGRAM : @npcdusty
Thanks,
NPCDUSTY
Dusty Young
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.”
Had a conversation with npcDusty and I'm going to be posting more often. It seems I spend too much time on social media as it is but I believe that this Forvm is important and I believe we need to keep putting our experiences out here because we never know who they will help.
Still working on improving my upper back strength. Behind the neck press is coming along slowly but surely. Today's training got cut short because I had a chiro visit that ran a little long. (I fell a couple of weeks ago while working in the yard and injured both wrists. So the chiro visits I was able to stop doing because normal physical culture style lifting had removed a need for it are back on the menu.)
My brotha!!! Cant wait to catch up in a few days!!!!
Originally Posted by JohnGreavesIII
Had a conversation with npcDusty and I'm going to be posting more often. It seems I spend too much time on social media as it is but I believe that this Forvm is important and I believe we need to keep putting our experiences out here because we never know who they will help.
Still working on improving my upper back strength. Behind the neck press is coming along slowly but surely. Today's training got cut short because I had a chiro visit that ran a little long. (I fell a couple of weeks ago while working in the yard and injured both wrists. So the chiro visits I was able to stop doing because normal physical culture style lifting had removed a need for it are back on the menu.)
Band Blackburns
Arthur Lift to Behind the Neck Press
60x5
80x5
95x3
120x5
135x3
150x2
Face Pulls 3x15
INSTAGRAM : @npcdusty
Thanks,
NPCDUSTY
Dusty Young
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.”
My brotha!!! Cant wait to catch up in a few days!!!!
It was great seeing you my dude! Got motivated all over again seeing how much progress you've made!
Still experiencing wrist pain (I fell in the last week of January while working in my yard) and I'm not supposed to do any grip work. Also have to minimize how much I use my grip so loading weights is a challenge. No bicep or forearm training until I'm cleared.
Monday Tuesday Wednesday
Bench Day Squat Day Conditioning
AM Session
Warm Up 10 minutes Warm Up 10 minutes Treadmill Walk: 2 miles @3mph
Heavy Bag 100 jabs, 50 crosses Steinborn Lifts 177.5x5, 225x5, 260x3 Slept 6 hours
Bench 122x5, 150 x 5, 180 x 3, 197.5x5, 230 x 5, 260x 6, 197.5 x 12 ssw Squat 290x5, 335x5, 380x6, 290x5
Face Pulls x 10 x 5 sets Progressive Descent Pin Squats 500x1x2 sets at 7th hold from top
BB Pullovers 2x12 Lower Body Stretching 15 minutes
Stretch Upper Body 15 minutes
slept 7 hours slept 7 hours
PM Session PM Session PM Session:
Incline Bench 2x12 last set ssw Bulgarian Split Squat 95x5x 3 sets Heavy Bag 10 rounds/2 minutes with 1 minute rest
Incline Flyes 1x12 Half Kneeling Good Mornings 3x20 Stretch Lower Body
Bentover Shrugs 3x12 Calf Raises 3x20
Forward Lean Laterals 3x12 last set Moving Side Planks 3x20
Atlas Stone Shouldering 3 x 5 Treadmill Walk: 2 miles @3mph
Band Pressdowns x 100 ssw Video of the AM Session: https://youtu.be/NpBJojPoK7w
1 arm overhead extensions 1x12
Neck Harness 3x20
Situps 3 x 20
Treadmill: 2 miles @3mph
Here's video of the AM session: https://youtu.be/J0X1BDjy_O4
It was great seeing you my dude! Got motivated all over again seeing how much progress you've made!
Still experiencing wrist pain (I fell in the last week of January while working in my yard) and I'm not supposed to do any grip work. Also have to minimize how much I use my grip so loading weights is a challenge. No bicep or forearm training until I'm cleared.
Monday Tuesday Wednesday
Bench Day Squat Day Conditioning
AM Session
Warm Up 10 minutes Warm Up 10 minutes Treadmill Walk: 2 miles @3mph
Heavy Bag 100 jabs, 50 crosses Steinborn Lifts 177.5x5, 225x5, 260x3 Slept 6 hours
Bench 122x5, 150 x 5, 180 x 3, 197.5x5, 230 x 5, 260x 6, 197.5 x 12 ssw Squat 290x5, 335x5, 380x6, 290x5
Face Pulls x 10 x 5 sets Progressive Descent Pin Squats 500x1x2 sets at 7th hold from top
BB Pullovers 2x12 Lower Body Stretching 15 minutes
Stretch Upper Body 15 minutes
slept 7 hours slept 7 hours
PM Session PM Session PM Session:
Incline Bench 2x12 last set ssw Bulgarian Split Squat 95x5x 3 sets Heavy Bag 10 rounds/2 minutes with 1 minute rest
Incline Flyes 1x12 Half Kneeling Good Mornings 3x20 Stretch Lower Body
Bentover Shrugs 3x12 Calf Raises 3x20
Forward Lean Laterals 3x12 last set Moving Side Planks 3x20
Atlas Stone Shouldering 3 x 5 Treadmill Walk: 2 miles @3mph
Band Pressdowns x 100 ssw Video of the AM Session: https://youtu.be/NpBJojPoK7w
1 arm overhead extensions 1x12
Neck Harness 3x20
Situps 3 x 20
Treadmill: 2 miles @3mph
Here's video of the AM session: https://youtu.be/J0X1BDjy_O4
Forgot to mention that I finally tried Fury and I liked it! Pretty smooth, not a kick to the chest like Rage.
I injured my wrist before and wore my competition wraps for everything until I was pain free. Nice part about it was how easy they are to adjust the tightness. You can change it up depending on what bothers it
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
I injured my wrist before and wore my competition wraps for everything until I was pain free. Nice part about it was how easy they are to adjust the tightness. You can change it up depending on what bothers it
Hey Mike, wearing wraps works for something’s. I wrap my hands of course when I hit the bag, or use lifting straps for some pulling movements but my soft tissue doc said I basically just need to rest my hands. So I haven’t deadlifted or done any type of row. Upright rows hurt, T-bar rows, barbell rows, dumbbell rows are all uncomfortable. It’s weird because I can load plates on to the bar but I had problems opening the carabiner to change out the weight for push downs.
As for what happened, like I said I fell and landed on my tailbone. My hands absorbed the impact but I couldn’t do a breakfall because of where I was so I basically jammed my wrists really hard.
Bentover Shrugs 3x10 (used lifting straps but couldn't go heavy.)
Forward Lean Laterals 3x10
Face Pulls 3x10
Floor Press 205x10x 3 sets
Band Pressdowns 3x20
1 arm overhead extension 3x10
Walked 1 mile
Friday
AM Walked 1 mile
slept 5 hours (had to watch my daughter)
PM Training
Scott Lift to Zercher Lift 120x5, 135x5, 185x5, 225x1 (PR)
DB Side Press 50x1/1, 80x1/1
video link: https://youtu.be/J6HfmHZrU1c (side note: the Animal banner signed after our Convoy to the Cage in 2015 by everyone at the 2015 National ABC is still one of my favorite possessions.)
GHR 3x10
Glute Bridge 3x10
Moving Side Planks 3x45
Windshield Wipers 3x20/20
Still working around wrist issues. Didn't think it would bother me but I did notice a slight wobble on my backdown set of bench. Probably wear wristwraps next time. Really liking the Spud, Inc triceps attachment. Anchored it to a clevis on my ceiling instead of my power rack. Works pretty well. I was also able to use the strap and a loading pin to rig up a sort of T bar row so I could do rows without aggravating my wrists by grabbing a barbell or dumbbell.
Using the Atlas Stone for Pullovers really feels awesome on my back. Like getting popped by the chiro on every set and it's very nice.
AM Session
Flat Bench 122x5, 152x5,182x3,215x3,245x3,275x5
ssw Face Pulls 5x10
Barbell Pullover on Atlas Stone 3x8
PM Session
3 rounds
Weighted Dips x 10
Strap Rows (using the strap from the Spud Triceps attachment) x 20
Knuckle Pushups x 20
Situps x 20
Hope everybody’s doing OK. Been gone for a minute but now I’m back. Still been training regularly just busy trying to get our magazine going.
Anyway, just finished week three of a barbell experiment I have going. Lifting every day at 70% using a Squat/Push/Pull/Hinge/Carry circuit for 3-6 rounds. Not sore yet and it’s giving me the time and energy to hit cardio before and after plus mobility work afterwards.
I change the exercise variations every day and each specific exercise only repeats once every 14 days.
Today was:
Pistols x3/3 ssw
One Arm KB Press 28kg x 3/3 ssw
Recline Rows x 12-15 ssw
Zercher Lift from the floor 172.5x 3 ssw
Zercher Carry 172.5 x 50 ft
Steinborn/Side Press/Reeves Row/Bull Ring Extensor Carry/Forearm Rockers
Had to have another late night training session. The plan legitimately was to train from 3-4:15pm but life/work got in the way so I ended up not hitting it until about 10pm. Glad to train at home on those days; I'd hate to train then still have to drive home. I did get in 3000 meters on the Rower in the morning though so there's that.
AM
3000 meters on the Rower
PM
Plan was to get three rounds but I was trying to upload videos for work and the editing software kept crashing so I had to cut it short. Got two rounds of:
Steinborn 232.5 x 3 ssw
Side Press 47.5 x 3/3 ssw
Reeves Row 135 x 8 ssw
Bull Ring Extensor Carry 5lbs x 30 feet ssw
Forearm Rockers 5lbs x 12/12
Collar I was using on the Rockers failed me. Not pleased with that.
Awesome to have you back. Now I have to look up bullring extensor carry LOL
Ha! It's good to be back! I saw from your post in the thread about Frank leaving that stuff's gotten a little crazy with the ABCs. I forgot to mention that I love the fact that Stefi Cohen is on the team now. Hopefully she embraces this Forvm. Some of the sponsored athletes don't; I'm sure it's a pain for them to log in here to answer questions but it's one of the things that initially attracted me to Animal. I've got a daughter and I want her to be able to look at athletes like Stefi the same way my sons looked at Dan Green and Higa Monster. (my son still talks about how Higa told him that the reason he's so strong is because he eats Cheerios. Ha ha!)
The Bull Ring is that ring made by Jedd Johnson that I show in the video. Basically, you stick your hand inside it, expand your hand and try to hold the ring by maintaining outward pressure. There's a place to hook a D ring so you can add weight. I use a loading pin (either my Spud, Inc or my Rogue depending on if I'm using the IronMind Hub in the same workout or not. No Hub, I'll use the Rogue pin; if I'm doing Hub as well, I go with the lighter Spud, Inc loading pin.)
Got training done again today even though I spent most of it on the highway. Lot of driving today. Fortunately, I keep a moderate resistance band, a small kettlebell and an ab wheel in my SUV so I just took a minute and trained in the stairwell at work. It gave me a chance to test out one of the workouts I put together to use as a recovery session if I'm feeling too beat up to do that day's planned workout. Thankfully, that hasn't happened, even training daily, I'm only training at 70% give or take so I don't anticipate being sore from lifting.
I HAVE been sore from the conditioning. First day I used our rower, my legs and upper back were hollering the next day. (maybe I shouldn't have pretended I was on a Roman war galley in the middle of a sea battle. Seriously. Cardio is boring. I had to think of something. Plus who wouldn't want to yell "Ramming Speed" out loud? Good thing I train at home. And at practice, I've had my jaw rocked by an overhand right and I took a knee to the face coming out of the clinch which I didn't enjoy.
Nothing broken or even bruised though. Just soreness. (Hence the lighter weights in the workout).
Any way here's today's session.
3 Rounds of:
Squat - Loaded Stair Jumps 3 x 9 x 25lbs ssw
Push - Back Bridge Pushups 3 x submax ssw
Pull - Banded Seated Rows 3 x 12-15 ssw
Hinge - Ab Wheel Rollout 3 x 10 -15
Carry - Arms Extended KB Carry 3 x 9 x 25lbs
Here's a video of all of my weirdness in the stairwell.