tag:blogger.com,1999:blog-86841502156180484782012-02-10T22:56:43.091-05:00"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.comBlogger708125tag:blogger.com,1999:blog-8684150215618048478.post-48922864696731196652012-02-10T13:49:00.002-05:002012-02-10T13:49:49.310-05:002012-02-10T13:49:49.310-05:00<strong><span style="color: blue;">Treadmill</span></strong><br /> 30 min<br /> <br /> <strong><span style="color: blue;">Good Mornings</span></strong><br /> Couple sets with bar<br /> <br /> <strong><span style="color: blue;">Abs</span></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-4892286469673119665?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/lyQEcXLW7wjZ9kxOtx8UdVehHxI/0/da"><img src="http://feedads.g.doubleclick.net/~a/lyQEcXLW7wjZ9kxOtx8UdVehHxI/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/lyQEcXLW7wjZ9kxOtx8UdVehHxI/1/da"><img src="http://feedads.g.doubleclick.net/~a/lyQEcXLW7wjZ9kxOtx8UdVehHxI/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/14VVd3HhOFg" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/02/2102012.htmltag:blogger.com,1999:blog-8684150215618048478.post-30018074634321873862012-02-09T07:48:00.000-05:002012-02-09T07:48:07.165-05:002012-02-09T07:48:07.165-05:00<strong><span style="color: blue;">Treadmill</span></strong><br /> 20 min<br /> <br /> <strong><span style="color: blue;">Squat</span></strong><br /> Few sets with 95<br /> <br /> <strong><span style="color: blue;">Step-ups</span></strong><br /> Couple body weight sets<br /> <br /> <strong><span style="color: blue;">Knee Ext</span></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-3001807463432187386?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/gL9aENJXibEJsDzJ18HO725lR9I/0/da"><img src="http://feedads.g.doubleclick.net/~a/gL9aENJXibEJsDzJ18HO725lR9I/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/gL9aENJXibEJsDzJ18HO725lR9I/1/da"><img src="http://feedads.g.doubleclick.net/~a/gL9aENJXibEJsDzJ18HO725lR9I/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/HdE8FAf-NU4" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/02/292012.htmltag:blogger.com,1999:blog-8684150215618048478.post-57337625707210127302012-02-08T15:30:00.001-05:002012-02-08T15:30:26.572-05:002012-02-08T15:30:26.572-05:00<strong><span style="color: blue;">Treadmill</span></strong><br /> 20 min<br /> <br /> <strong><span style="color: blue;">Good Mornings</span></strong><br /> Couple sets with the bar<br /> <br /> <strong><span style="color: blue;">Lunges</span></strong><br /> Couple of body weights sets<br /> <br /> I have been doing&nbsp;massaging the incision&nbsp;to prevent scar tissue from forming under the skin. I think it hurts more then the original injury.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-5733762570721012730?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/LjiIZ_FVcndfOVyWJtI_sFWygkY/0/da"><img src="http://feedads.g.doubleclick.net/~a/LjiIZ_FVcndfOVyWJtI_sFWygkY/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/LjiIZ_FVcndfOVyWJtI_sFWygkY/1/da"><img src="http://feedads.g.doubleclick.net/~a/LjiIZ_FVcndfOVyWJtI_sFWygkY/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/P6gbI4a6tao" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com1http://gymwhisman.blogspot.com/2012/02/282012.htmltag:blogger.com,1999:blog-8684150215618048478.post-90577078741334501672012-02-07T09:36:00.001-05:002012-02-07T09:38:37.011-05:002012-02-07T09:38:37.011-05:00Saw the doctor and the PT yesterday for a 2 week post op visit.&nbsp;It went well. I have almost full range of motion back and am done with the physical therapy. I see the Dr again in 4 weeks for another post op visit. He side I can start doing some squats but I have to stay light. No upper body lifting yet though. Tried some real light squats today being cautious. <br /> <br /> <strong><span style="color: blue;">Treadmill</span></strong><br /> 20 min<br /> <br /> <strong><span style="color: blue;">Squats </span></strong><br /> 1x6_bar<br /> 2x6_95<br /> <br /> I didn't feel any pressure on the bicep, but will probably stay around this weight for another week or two.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-9057707874133450167?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/X3eTUNYfg1QOMN-O5dNO_8SYPsQ/0/da"><img src="http://feedads.g.doubleclick.net/~a/X3eTUNYfg1QOMN-O5dNO_8SYPsQ/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/X3eTUNYfg1QOMN-O5dNO_8SYPsQ/1/da"><img src="http://feedads.g.doubleclick.net/~a/X3eTUNYfg1QOMN-O5dNO_8SYPsQ/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/i9_3grX3dO0" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/02/272012.htmltag:blogger.com,1999:blog-8684150215618048478.post-57934976241791211312012-02-06T11:51:00.002-05:002012-02-06T11:51:28.693-05:002012-02-06T11:51:28.693-05:00<strong><span style="color: blue;">Treadmill</span></strong><br /> 25 min<br /> <br /> <strong><span style="color: blue;">Step-ups</span></strong><br /> Body Weight<br /> <br /> <strong><span style="color: blue;">Abs</span></strong><br /> <br /> I back to the doctor and physical therapist this afternoon. Hopefully they will clean me to begin doing something besides body weight leg exercises.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-5793497624179121131?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/r0awh0sukfUFKKiP-X2AedMbqzk/0/da"><img src="http://feedads.g.doubleclick.net/~a/r0awh0sukfUFKKiP-X2AedMbqzk/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/r0awh0sukfUFKKiP-X2AedMbqzk/1/da"><img src="http://feedads.g.doubleclick.net/~a/r0awh0sukfUFKKiP-X2AedMbqzk/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/kILakZyZPvM" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/02/262012.htmltag:blogger.com,1999:blog-8684150215618048478.post-5782571886376494802012-02-02T10:19:00.000-05:002012-02-02T10:19:55.885-05:002012-02-02T10:19:55.885-05:00<strong><span style="color: blue;">Treadmill</span></strong><br /> 20 min<br /> <br /> <strong><span style="color: blue;">Step Ups</span></strong><br /> Body Weight only<br /> <br /> <strong><span style="color: blue;">Abs</span></strong><br /> <br /> <strong><span style="color: blue;">Knee Ext.</span></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-578257188637649480?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Y4A3LSWD1wa4RfiX4G20I8zjX3c/0/da"><img src="http://feedads.g.doubleclick.net/~a/Y4A3LSWD1wa4RfiX4G20I8zjX3c/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Y4A3LSWD1wa4RfiX4G20I8zjX3c/1/da"><img src="http://feedads.g.doubleclick.net/~a/Y4A3LSWD1wa4RfiX4G20I8zjX3c/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/tRbs2RHjuew" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/02/222012.htmltag:blogger.com,1999:blog-8684150215618048478.post-47147455338559226552012-01-31T15:30:00.000-05:002012-01-31T15:30:11.726-05:002012-01-31T15:30:11.726-05:00Haven't posted in a while so here is what has been going on. I had surgery on Tuesday 1/24/2012 to reattach the torn bicep.&nbsp; The doctor says the surgery went very well and recovery would take some time, but I should see a total recovery. I was in a full arm cast that even covered most of my hand (why I haven't been posting). I got the full cast off yesterday and put the PT put me into a hinged brace. It doesn't fit. I'm trying to wear it as much as I can stand it, but it seems I can stand very little. The PT also gave me some exercises to do. It is all mobility work, no strength building yet. She also told me no lifting yet. I can do leg work that doesn't involve holding or supporting a weight. Really limits what I can do, kinda cramps my training style.<br /> <br /> <strong><span style="color: blue;">Treadmill</span></strong><br /> 20 min<br /> <br /> <strong><span style="color: blue;">Body Weight Lunges</span></strong><br /> <br /> <strong><span style="color: blue;">Leg Curl</span></strong><br /> <br /> <strong><span style="color: blue;">Abs</span></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-4714745533855922655?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/qNTO019Zk8t-UYz8aJmrASC_K6U/0/da"><img src="http://feedads.g.doubleclick.net/~a/qNTO019Zk8t-UYz8aJmrASC_K6U/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/qNTO019Zk8t-UYz8aJmrASC_K6U/1/da"><img src="http://feedads.g.doubleclick.net/~a/qNTO019Zk8t-UYz8aJmrASC_K6U/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/iowrlniKINw" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/1312012.htmltag:blogger.com,1999:blog-8684150215618048478.post-87353387250960815832012-01-17T11:58:00.001-05:002012-01-17T14:11:38.188-05:002012-01-17T14:11:38.188-05:00<strong><span style="color: blue;">Treadmill</span></strong><br /> <br /> <strong><span style="color: blue;">Lunges</span></strong><br /> Body weight only<br /> <br /> <br /> Had an MRI yesterday on the bicep to see how bad it is torn and what type of surgery it will take to put it back together. I meet with the Dr. on Wednesday (1/18) to see what the next step is.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-8735338725096081583?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/TtRlJxhbEDZpn7iY7YFONY26rCc/0/da"><img src="http://feedads.g.doubleclick.net/~a/TtRlJxhbEDZpn7iY7YFONY26rCc/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/TtRlJxhbEDZpn7iY7YFONY26rCc/1/da"><img src="http://feedads.g.doubleclick.net/~a/TtRlJxhbEDZpn7iY7YFONY26rCc/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/upxga3YCssc" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/1172012.htmltag:blogger.com,1999:blog-8684150215618048478.post-54076924804720284012012-01-13T15:56:00.001-05:002012-01-13T15:58:14.373-05:002012-01-13T15:58:14.373-05:00<strong><span style="color: blue;">Jump Rope</span></strong><br /> 300x<br /> <br /> <strong><span style="color: blue;">Plyomterics</span></strong><br /> <br /> <strong><span style="color: blue;">Rotator Cuff</span></strong><br /> <br /> <strong><span style="color: blue;">Axle Clean &amp; Press</span></strong> Load- 2,666<br /> 1x6_130<br /> 1x3_218<br /> 1x1_284<br /> 1x1_306<br /> 1x1_316<br /> 1x1_326<br /> 1x1_336 Miss<br /> <br /> The 336 wasn't just a miss. It was a major miss. A bicep tearing miss, literately. I tore my right bicep on this set. It was pretty painful. My wife drove me to the ER and I got checked out, X-rayed the whole nine yards. X-rays showed no structural damage (the only good news I got all day) and I'll be seeing an orthopedist at 8am on Monday. Probably be having surgery soon, but won't know till Monday. I'll be pulling out of the contest on the 28th and starting the long road to recovery.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-5407692480472028401?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/6j_eOe1cLjBy6JGZQsuNOh1l7k4/0/da"><img src="http://feedads.g.doubleclick.net/~a/6j_eOe1cLjBy6JGZQsuNOh1l7k4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/6j_eOe1cLjBy6JGZQsuNOh1l7k4/1/da"><img src="http://feedads.g.doubleclick.net/~a/6j_eOe1cLjBy6JGZQsuNOh1l7k4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/fmdu6CqLLqI" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com2http://gymwhisman.blogspot.com/2012/01/1132012-2.htmltag:blogger.com,1999:blog-8684150215618048478.post-71919090483333604902012-01-12T12:33:00.000-05:002012-01-12T12:33:04.391-05:002012-01-12T12:33:04.391-05:00<strong><span style="color: blue;">Rotator Cuff</span></strong><br /> <br /> <strong><span style="color: blue;">Bench</span></strong> Load- 4,545<br /> 1x10_135<br /> 1x10_225<br /> 1x6_315<br /> <br /> <strong><span style="color: blue;">Biceps</span></strong><br /> <br /> I'm going to do another Axle C&amp;P workout tomorrow so I stayed&nbsp;light with not much volume today.&nbsp;I really want to do well in this event in the contest on the 28th.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-7191909048333360490?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/pgx2ZP6B0CQlQjUAZPKWUSZf7u8/0/da"><img src="http://feedads.g.doubleclick.net/~a/pgx2ZP6B0CQlQjUAZPKWUSZf7u8/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/pgx2ZP6B0CQlQjUAZPKWUSZf7u8/1/da"><img src="http://feedads.g.doubleclick.net/~a/pgx2ZP6B0CQlQjUAZPKWUSZf7u8/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/V_-J11xckDQ" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/1122012-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-68394907280039552702012-01-10T13:11:00.000-05:002012-01-10T13:11:06.476-05:002012-01-10T13:11:06.476-05:00<strong><span style="color: blue;">Jump Rope</span></strong><br /> 300x<br /> <br /> <strong><span style="color: blue;">Ploymetrics</span></strong><br /> <br /> <strong><span style="color: blue;">Rotator Cuff</span></strong><br /> <br /> <strong><span style="color: blue;">Axle Clean &amp; Press</span></strong> Load- 2,024<br /> 1x6_130<br /> 1x3_218<br /> 1x1_284<br /> 1x1_306<br /> 1x1_341 Miss<br /> <br /> <strong><span style="color: blue;">Axle DeadLift</span></strong> Load- 1,070<br /> 1x1_490<br /> 1x1_580<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-6839490728003955270?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/x96Awu6or89S_4loFRZunxK8Hk4/0/da"><img src="http://feedads.g.doubleclick.net/~a/x96Awu6or89S_4loFRZunxK8Hk4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/x96Awu6or89S_4loFRZunxK8Hk4/1/da"><img src="http://feedads.g.doubleclick.net/~a/x96Awu6or89S_4loFRZunxK8Hk4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/rxsdeoXL7vY" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/1102012-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-62261233608814387502012-01-08T18:59:00.000-05:002012-01-08T18:59:55.324-05:002012-01-08T18:59:55.324-05:00<strong><span style="color: blue;">Front Squat</span></strong> Load- 1,535<br /> 1x3_155<br /> 1x3_245<br /> 1x1_335<br /> <br /> <strong><span style="color: blue;">Farmers DeadLift</span></strong> Load- 3,360<br /> 2x3_280 per hand<br /> <br /> <strong><span style="color: blue;">Atlas Stone</span></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-6226123360881438750?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/5W8Q1vI7y3XYnxfrxmFnphJPLeU/0/da"><img src="http://feedads.g.doubleclick.net/~a/5W8Q1vI7y3XYnxfrxmFnphJPLeU/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/5W8Q1vI7y3XYnxfrxmFnphJPLeU/1/da"><img src="http://feedads.g.doubleclick.net/~a/5W8Q1vI7y3XYnxfrxmFnphJPLeU/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/daGxC4dSNkY" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/182012-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-11870955407876711462012-01-06T09:38:00.000-05:002012-01-06T09:38:36.705-05:002012-01-06T09:38:36.705-05:00<strong><span style="color: blue;">Jump Rope</span></strong><br /> 300x<br /> <br /> <strong><span style="color: blue;">Plyometrics</span></strong><br /> <br /> <strong><span style="color: blue;">Front Squat</span></strong> Load- 1,584<br /> 1x3_220<br /> 1x1_264<br /> 1x1_308<br /> 1x1_352<br /> <br /> <strong><span style="color: blue;">Clean</span></strong> Load- 1,584<br /> 3x2_264<br /> <br /> <strong><span style="color: blue;">Squat</span></strong> Load- 3,450<br /> 1x5_335<br /> 1x5_355<br /> <br /> Kept&nbsp;it a little&nbsp;lighter today to save some for Sunday's events and Tuesday's axle and deadlift. <br /> <br /> 22 days till contest<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-1187095540787671146?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/ODj6GBIctpd1WEPJTYW6q9hGAp0/0/da"><img src="http://feedads.g.doubleclick.net/~a/ODj6GBIctpd1WEPJTYW6q9hGAp0/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/ODj6GBIctpd1WEPJTYW6q9hGAp0/1/da"><img src="http://feedads.g.doubleclick.net/~a/ODj6GBIctpd1WEPJTYW6q9hGAp0/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/R3gz6iBVLzE" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/162012-2.htmltag:blogger.com,1999:blog-8684150215618048478.post-35813963643409005762012-01-05T13:35:00.000-05:002012-01-05T13:35:19.417-05:002012-01-05T13:35:19.417-05:00<strong><span style="color: blue;">Rotator Cuff</span></strong><br /> <br /> <strong><span style="color: blue;">Bench</span></strong> Load- 5,135<br /> 1x10_135<br /> 1x5_225<br /> 1x3_315<br /> 1x3_335<br /> 1x2_355<br /> <br /> <strong><span style="color: blue;">Close Grip Bench</span></strong> Load- 5,400<br /> 3x8_225<br /> <br /> Took some time off pressing for Christmas break. It didn't hurt my over head, but seems to have really hurt the bench.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-3581396364340900576?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/QL6iNOm9d_loZMleMtgohYFhnes/0/da"><img src="http://feedads.g.doubleclick.net/~a/QL6iNOm9d_loZMleMtgohYFhnes/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/QL6iNOm9d_loZMleMtgohYFhnes/1/da"><img src="http://feedads.g.doubleclick.net/~a/QL6iNOm9d_loZMleMtgohYFhnes/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/j2SNi78aBfY" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/152012-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-15619276865830340312012-01-03T12:52:00.000-05:002012-01-03T12:52:29.334-05:002012-01-03T12:52:29.334-05:00<strong><span style="color: blue;">Jump Rope</span></strong><br /> 300x<br /> <br /> <strong><span style="color: blue;">Plyometrics</span></strong><br /> <br /> <strong><span style="color: blue;">Rotator Cuff</span></strong><br /> <br /> <strong><span style="color: blue;">Axle Clean &amp; Press</span></strong> Load- 2,352<br /> 1x6_130<br /> 1x3_218<br /> 1x1_284<br /> 1x1_306<br /> 1x1_328<br /> <br /> <strong><span style="color: blue;">Axle DeadLift</span></strong> Load- 1,680<br /> 1x3_560<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-1561927686583034031?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/YWiywIGpQ03o9LfrKikTqr0pqxg/0/da"><img src="http://feedads.g.doubleclick.net/~a/YWiywIGpQ03o9LfrKikTqr0pqxg/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/YWiywIGpQ03o9LfrKikTqr0pqxg/1/da"><img src="http://feedads.g.doubleclick.net/~a/YWiywIGpQ03o9LfrKikTqr0pqxg/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/fG3FKQLli6c" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/132012-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-80336375527916411692012-01-01T20:12:00.000-05:002012-01-01T20:12:59.371-05:002012-01-01T20:12:59.371-05:00<strong><span style="color: blue;">Front Squats</span></strong> Load- 1,845<br /> 1x5_155<br /> 1x3_245<br /> 1x1_335<br /> <br /> <strong><span style="color: blue;">Tire</span></strong><br /> <br /> <strong><span style="color: blue;">Farmers Walk</span></strong><br /> 1x100 ft_280 per hand<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-8033637552791641169?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Inxy-pLOKuTsnwY990o-D9Ol9pA/0/da"><img src="http://feedads.g.doubleclick.net/~a/Inxy-pLOKuTsnwY990o-D9Ol9pA/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Inxy-pLOKuTsnwY990o-D9Ol9pA/1/da"><img src="http://feedads.g.doubleclick.net/~a/Inxy-pLOKuTsnwY990o-D9Ol9pA/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/fkMeY3urkDw" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2012/01/112012-1-happy-new-year.htmltag:blogger.com,1999:blog-8684150215618048478.post-14258962301133041772011-12-28T16:21:00.000-05:002011-12-28T16:21:20.445-05:002011-12-28T16:21:20.445-05:00<strong><span style="color: blue;">Squats</span></strong> Load- 2,400<br /> 1x6_155<br /> 1x6_245<br /> <br /> <strong><span style="color: blue;">Tire</span></strong><br /> <br /> <strong><span style="color: blue;">Farmers Walk</span></strong><br /> 2x50 ft_280 per hand<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-1425896230113304177?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/4mnkjiCdahEpo3QUB386ARnrpMA/0/da"><img src="http://feedads.g.doubleclick.net/~a/4mnkjiCdahEpo3QUB386ARnrpMA/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/4mnkjiCdahEpo3QUB386ARnrpMA/1/da"><img src="http://feedads.g.doubleclick.net/~a/4mnkjiCdahEpo3QUB386ARnrpMA/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/XiH0qM5Tn6E" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/12282011-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-67867341088829382002011-12-26T14:51:00.000-05:002011-12-26T14:51:21.264-05:002011-12-26T14:51:21.264-05:00<strong><span style="color: blue;">Front Squat</span></strong> Load- 2,265<br /> 1x3_155<br /> 1x3_245<br /> 1x1_335<br /> 1x1_355<br /> 1x1_375<br /> <br /> <strong><span style="color: blue;">Axle DeadLift</span></strong> Load- 1,820<br /> 1x3_310<br /> 1x1_400<br /> 1x1_490<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-6786734108882938200?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/BLkE0z_sL6i4Bj_j6yRmTw-St3o/0/da"><img src="http://feedads.g.doubleclick.net/~a/BLkE0z_sL6i4Bj_j6yRmTw-St3o/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/BLkE0z_sL6i4Bj_j6yRmTw-St3o/1/da"><img src="http://feedads.g.doubleclick.net/~a/BLkE0z_sL6i4Bj_j6yRmTw-St3o/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/B_w9z3E3uRY" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/12262011-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-20342853532601138042011-12-23T16:11:00.001-05:002011-12-24T09:04:52.592-05:002011-12-24T09:04:52.592-05:00<strong><span style="color: blue;">Squat</span></strong> Load- 5,580<br /> 1x8_155<br /> 1x8_245<br /> 1x8_335<br /> <br /> <strong><span style="color: blue;">Farmers DeadLift &amp; Hold</span></strong><br /> 1xMax_280 per hand<br /> <br /> <strong><span style="color: blue;">Axle Floor Press</span></strong> Load- 3,780<br /> 1x6_120<br /> 1x6_210<br /> 1x6_300<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-2034285353260113804?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/6tnodM3orVGl7qqmnQvoyVy9pq4/0/da"><img src="http://feedads.g.doubleclick.net/~a/6tnodM3orVGl7qqmnQvoyVy9pq4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/6tnodM3orVGl7qqmnQvoyVy9pq4/1/da"><img src="http://feedads.g.doubleclick.net/~a/6tnodM3orVGl7qqmnQvoyVy9pq4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/XD69Gsz-fqQ" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/12232011-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-7561086419097836512011-12-23T16:05:00.001-05:002011-12-23T16:08:37.326-05:002011-12-23T16:08:37.326-05:00<strong><span style="color: blue;">Front Squat</span></strong> Load- 1,845<br /> 1x5_155<br /> 1x3_245<br /> 1x1_335<br /> <br /> <strong><span style="color: blue;">Farmers Walk</span></strong><br /> 1x100 ft_230 per hand<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-756108641909783651?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/PFncj0uty0wF2Ig7Dfi0tdUvAKI/0/da"><img src="http://feedads.g.doubleclick.net/~a/PFncj0uty0wF2Ig7Dfi0tdUvAKI/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/PFncj0uty0wF2Ig7Dfi0tdUvAKI/1/da"><img src="http://feedads.g.doubleclick.net/~a/PFncj0uty0wF2Ig7Dfi0tdUvAKI/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/P-DUg3iMCXg" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/wednesday-12212011-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-74077997017270383512011-12-19T13:03:00.000-05:002011-12-19T13:03:05.528-05:002011-12-19T13:03:05.528-05:00<strong><span style="color: blue;">Jump Rope</span></strong><br /> 300x<br /> <br /> <strong><span style="color: blue;">Plyometrics</span></strong><br /> <br /> <strong><span style="color: blue;">Axle Clean &amp; Press</span></strong> Load- 2,568<br /> 1x8_130<br /> 1x3_218<br /> 1x1_262<br /> 2x1_306<br /> <br /> <strong><span style="color: blue;">Axle DeadLift</span></strong> Load- 2,690<br /> 1x1_430<br /> 2x2_560<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-7407799701727038351?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/Xq_jKe_uuT9i8A-CG7_yUmJtz8M/0/da"><img src="http://feedads.g.doubleclick.net/~a/Xq_jKe_uuT9i8A-CG7_yUmJtz8M/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/Xq_jKe_uuT9i8A-CG7_yUmJtz8M/1/da"><img src="http://feedads.g.doubleclick.net/~a/Xq_jKe_uuT9i8A-CG7_yUmJtz8M/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/NjgP8DHvo1s" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/12192011-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-51498112532039280082011-12-16T10:00:00.000-05:002011-12-16T10:00:54.718-05:002011-12-16T10:00:54.718-05:00<strong><span style="color: blue;">Squat</span></strong> Load- 5,670<br /> 1x10_135<br /> 1x8_225<br /> 1x8_315<br /> <br /> <strong><span style="color: blue;">High Rack Pulls</span></strong> Load-&nbsp; 4,040<br /> - with axle<br /> 1x2_400<br /> 1x2_500<br /> 1x1_560 held at lockout for 10 sec<br /> 1x3_560 held each rep at lockout for 5 sec<br /> Did these more for the grip work then for the DeadLift work.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-5149811253203928008?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/BcQyDB7U7K2wZnfbGrZ5NMB5TT4/0/da"><img src="http://feedads.g.doubleclick.net/~a/BcQyDB7U7K2wZnfbGrZ5NMB5TT4/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/BcQyDB7U7K2wZnfbGrZ5NMB5TT4/1/da"><img src="http://feedads.g.doubleclick.net/~a/BcQyDB7U7K2wZnfbGrZ5NMB5TT4/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/SkZBy8lzkJ8" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/12162011-2.htmltag:blogger.com,1999:blog-8684150215618048478.post-90839854501319295272011-12-16T09:55:00.000-05:002011-12-16T09:55:34.051-05:002011-12-16T09:55:34.051-05:00<strong><span style="color: blue;">Rotator Cuff</span></strong><br /> <br /> <strong><span style="color: blue;">Bench</span></strong> Load- 3,155<br /> 1x10_135<br /> 1x5_225<br /> 1x1_315<br /> 1x1_365<br /> 2x miss_410<br /> <br /> <span style="color: blue;"><strong>Lockouts</strong> </span><br /> 1x1_475<br /> <br /> <strong><span style="color: blue;">Dips</span></strong><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-9083985450131929527?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/HmDAV68vXAFAojtU1mJWkW7dOVM/0/da"><img src="http://feedads.g.doubleclick.net/~a/HmDAV68vXAFAojtU1mJWkW7dOVM/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/HmDAV68vXAFAojtU1mJWkW7dOVM/1/da"><img src="http://feedads.g.doubleclick.net/~a/HmDAV68vXAFAojtU1mJWkW7dOVM/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/Gw3KFNWLQh8" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/12152011-1.htmltag:blogger.com,1999:blog-8684150215618048478.post-13176760943113333582011-12-13T11:14:00.000-05:002011-12-13T11:14:28.359-05:002011-12-13T11:14:28.359-05:00<strong><span style="color: blue;">Jump Rope</span></strong><br /> 300x<br /> <br /> <strong><span style="color: blue;">Ploymetrics</span></strong><br /> <br /> <strong><span style="color: blue;">Front Squats</span></strong> Load- 2,460<br /> 1x3_225<br /> 1x2_315<br /> 1x1_365<br /> 1x1_385<br /> 1x1_405<br /> <br /> <strong><span style="color: blue;">Axle Clean</span></strong> Load- 524<br /> 2x1_262<br /> <br /> <strong><span style="color: blue;">Axle DeadLift</span></strong> Load- 5,600<br /> 1x5_400<br /> 1x8_450<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-1317676094311333358?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/xTH3kTHB9AyLjxfguNRgrQgO7Og/0/da"><img src="http://feedads.g.doubleclick.net/~a/xTH3kTHB9AyLjxfguNRgrQgO7Og/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/xTH3kTHB9AyLjxfguNRgrQgO7Og/1/da"><img src="http://feedads.g.doubleclick.net/~a/xTH3kTHB9AyLjxfguNRgrQgO7Og/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/1dZG1bYuTT8" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/12132011-3.htmltag:blogger.com,1999:blog-8684150215618048478.post-71720622051884250532011-12-12T12:54:00.000-05:002011-12-12T12:54:27.314-05:002011-12-12T12:54:27.314-05:00<strong><span style="color: blue;">Jump Rope</span></strong><br /> 300x<br /> <br /> <strong><span style="color: blue;">Plyometrics</span></strong><br /> <br /> <strong><span style="color: blue;">Log Clean &amp; Press</span></strong> Load- 2,674<br /> 1x10_90<br /> 1x3_200<br /> 1x1_266<br /> 1x1_288<br /> 2x1_310<br /> <br /> <span style="color: blue;"><strong>Jerk</strong> </span>Load-&nbsp;2,090<br /> 1x3_286<br /> 2x2_308<br /> <br /> <strong><span style="color: blue;">Incline</span></strong> Load- 2,475<br /> 1x9_275<br /> Might have had 10, but I was alone in the weight room and wasn't confident enough to try it.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8684150215618048478-7172062205188425053?l=gymwhisman.blogspot.com' alt='' /></div> <p><a href="http://feedads.g.doubleclick.net/~a/JkwizOIsLUGNa4o0IHSqGxUJBKo/0/da"><img src="http://feedads.g.doubleclick.net/~a/JkwizOIsLUGNa4o0IHSqGxUJBKo/0/di" border="0" ismap="true"></img></a><br/> <a href="http://feedads.g.doubleclick.net/~a/JkwizOIsLUGNa4o0IHSqGxUJBKo/1/da"><img src="http://feedads.g.doubleclick.net/~a/JkwizOIsLUGNa4o0IHSqGxUJBKo/1/di" border="0" ismap="true"></img></a></p><img src="http://feeds.feedburner.com/~r/GymWhisman/~4/gbG5XVIcaVQ" height="1" width="1"/>"Gym" Whismanhttp://www.blogger.com/profile/03416676837870685501noreply@blogger.com0http://gymwhisman.blogspot.com/2011/12/12122011-2.html