VIVA LAS VEGAS - From Nevada to Detroit/Windsor [Forum Archive]

-->

Pages: 1

VIVA LAS VEGAS - From Nevada to Detroit/Windsor

(Click here to view the original thread with full colors/images)

Posted by: The Monkey Man

STATS TODAY
34, 6'0, 219

After a couple month bulk, I am ready to shave myself into fighting shape for the Olympia weekend...
(Can't be a slob in front of any IM'rs)

Then a week following that is the Detroit/Windsor Marathon
In which I will be running the 5k -

This will be a three week blast cut...

Shouldn't be hard... Just upping the tempo and tightening the reigns
on the diet a bit...

I guess I'd like to lose 10lbs, but I just want to be lean and mean again -

See you on the other side

Posted by: The Monkey Man

FRI 23SE051430
World Gym - Shelby

BOXING

Ran thru my old 50min WO (But slow) -

My feet are heavy and my hands are soft

Had trouble staying in constant motion

AB core performance proves I am super soft

Never Fear...
I know this stuff, this will not be like the Olympic lifts

P-funk's mantra rings in my head...

"Train like a champion"...

...

Posted by: yellowmoomba

What's your boxing workout ??

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

What's your boxing workout ??

It is a circuit
The rounds are set @ 2-1/2 min to speed station transition
with a 60 second rest between (usually need this to change equipment, gloves, ETC...)

PART 1
5 min jump rope (warmup)

PART 2
6 rounds... I usually go

1. Speed Bag,
2. Headache Bag,
3. Heavy Bag,
4. Double Headache Bag
5. Body Snatcher Bag
6. Speed Bag

PART 3
Heavy bag drills...
designed to be a two person drill
(1st) person works the bag, (2nd) person holds and coaches
The punches are thrown with perfect form, as fast and hard as possible to maintain the form
The timing is like this

(1st) 30seconds straight L-R's
10sec rest
(2nd) 30seconds straight L-R's
10sec rest
(1st) 30seconds straight L-R's
10sec rest
(2nd) 30seconds straight L-R's

60sec rest
(1st) 30seconds L-R Hooks
10sec rest
(2nd) 30seconds L-R Hooks
10sec rest
(1st) 30seconds L-R Hooks
10sec rest
(2nd) 30seconds L-R Hooks

60sec rest
(1st) 30seconds L-R uppercuts
10sec rest
(2nd) 30seconds L-R uppercuts
10sec rest
(1st) 30seconds L-R uppercuts
10sec rest
(2nd) 30seconds L-R uppercuts

60sec rest
(1st) 30seconds combinations
10sec rest
(2nd) 30seconds combinations
10sec rest
(1st) 30seconds combinations
10sec rest
(2nd) 30seconds combinations
60sec rest

PART 4
Four more Rounds

I usually go
1. Speed Bag
2. Spinning Bike (resistance set so your BW can only slowly move the pedals)
3. Double Headache Bag
4. Jump Rope

PART 5
AB Work (this is where we listen to the Rocky music)

Lower ab work
4 exercises of 10-20 reps
Oblique work
4 exercises of 10-20 reps
Upper Ab work
4 exercises of 10-20 reps
Med-Ball work
2 min of torture

Put everything away -

Posted by: yellowmoomba

Sounds fun

Where do you have all this equipment? I put up a heavy bag and speed bag in my garage over the summer. I just need to learn how to effectively use it. Do you know of any links to teach me how to hit the speed bag?

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Sounds fun

Speed bag is all timing...

Your basic core boxing timing is 2 & 2..

EX- jumprope = L-L-R-R-L-L-R-R... (2 on the left- 2 on the right)

Speed bag builds off of this... 2 left hand - 2 right hand

More Advanced = I like to do "SCALES"

5R-5L
4R-4L
3R-3L
2R-2L-2R-2L
(repeat)

Don't worry about head movement that will come naturally
But when you are able, try moving your feet when you run the scales...
2 & 2 - front foot, back foot, in & out, side to side... Stay loose...

Use the foot timing from the Jump Rope at the same time you are
Running the hand timing on the speed bag

Call me when you get all that down -

Posted by: BritChick

Good luck MM.

Posted by: Little Wing

wow another unique journal cool.

Posted by: The Monkey Man

Thank you girls (*blush*)

SAT 24SE041000
LTF - Shelby

ALT LEG EXT (2&2) (like jumprope cadence)
20 x 10, 10
30 x 10

SNATCHWERK
WARMUP = Bar Work

OHS + SNATCH (lbs)
55 x 3+3
65 x 3+3, 2+2
75 x 3+3
85 x 3+3
95 x 3+2, 0+1 -

- seemed hard?
I don't know why I'm disappointed... this is light day -

C&J
95 x 1
115 x 1, 1
135 x 1, 1

FS&J (from rack)
155x 1, 1
185x 1, 1
205x 1, 1

STRETCHING
Left knee took a hit somewhere in there
I will invert later to try and stretch it -

Posted by: The Monkey Man

SAT 24SE051820

Before - 219lbs -

Check out the love handles -

I have never done a BB show, so no comments on the posing -

Posted by: BritChick

Ya got some nice mass going on there MM!

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

Ya got some nice mass going on there MM!

Yes, but you can't see it in that angle, because it's all junk in the trunk -

Posted by: Seanp156

Eh, if you're not competing there's not much sense in being incredibly lean unless you just want to show off, which is a bit pointless in my opinion. You're cutting now for a reason, I'm sure you'll be fine

Posted by: yellowmoomba

You have a good base MM.....Start watching your diet if you want drop 10 lbs

Thanks for the bag work tips

Posted by: The Monkey Man

SUN 25SE050900
World Gym - Shelby

unscheduled Suzettes Dance squad assaulted my boxing room this morning -

so... Alternate WO

Treadwall
250 @ 5.2 - 10:35
250 @ 5.3 - 10:15

ALT LEG EXT (2&2, trying to undo knee strain from yesterday)
20 x 20, 20, 20

OLD SCHOOL ELIPTICAL
5 min (Boxing body movements)

STRETCH

Treadwall is still as hard as ever, I checked & my old log was still
in there... Last time I climbed = June 2003 -

Posted by: Little Wing

Quote:

Originally Posted by The Monkey Man

SUN 25SE050900
World Gym - Shelby

unscheduled Suzettes Dance squad assaulted my boxing room this morning -

ah ha i figured out who monkey is...

Posted by: Little Wing

Posted by: TJ Cline

Good luck monkey....boxing is the best workout I have ever tried.

Posted by: Little Wing

so your workout, does it get your heartrate way up? i used to jump rope after i saw some boxers doing it on tv n i know that does... it is very cool how they do it.

Posted by: The Monkey Man

Quote:

Originally Posted by Little Wing

so your workout, does it get your heartrate way up? i used to jump rope after i saw some boxers doing it on tv n i know that does... it is very cool how they do it.

Yes the reason I have to run rest INTVLS between work rounds
is because I am usually hunched over, ready to vomit

Foreman can help me attest to the rigors of boxing training

Posted by: Little Wing

. a few trips up my hiit hill made me feel the same. fun huh?

Posted by: The Monkey Man

MON 26SE051630
World Gym - Shelby

BOXING
(Whole Circuit)

More movement in my feet, a little more stamina, almost some snap in my punches

Tried to do some pivot movements on the heavy bags -

Still trying to lean into the punches instead of moving my feet
and staying balanced toe to toe w/ the target (feet not set for combinations)

TREADWALL
300ft @ 5.3 = 11:15

Posted by: yellowmoomba

Sounds fun

Whats a "treadwall" ??

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Sounds fun

Whats a "treadwall" ??

I'll post in your journal -

Posted by: The Monkey Man

TUES 27SE051630
LTF - Shelby

INTERVALS

1.5mi - Cut Short...

...Wanted to do MED ball plyo's & Killers, but they closed B-Ball courts for kids activities and league ball -

Wanted to swim also, but there was a 20 min wait for pool lanes -

It's OK, Got a little warmup, and tomorrow is my heavy day @ the Lions Den...
Food and sleep for me -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

TUES 27SE051630
LTF - Shelby

INTERVALS

1.5mi - Cut Short...

...Wanted to do MED ball plyo's & Killers, but they closed B-Ball courts for kids activities and league ball -

That's one of the things I don't like about LTF......(closing the gym for league play!!!!)

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

That's one of the things I don't like about LTF......(closing the gym for league play!!!!)

Yeah... If they are going to close one side down
they should leave the other open, not schedule two events at the same time

But....

Tis the season -

Posted by: The Monkey Man

Inverted 5 min this morn, after shower
Good stretch -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Yeah... If they are going to close one side down
they should leave the other open, not schedule two events at the same time

But....

Tis the season -

Agreed!

Posted by: The Monkey Man

WED 28SE051645
Lions Den - RAC

WARMUPS
25k OHS x 3, 3+1
32.5k OHS+SNATCH x 2, 2+2

SNATCH
40k x 2+2
50k x 2+0, 1+0, +0, +0 -

Facing away from mirror today, this is a whole new ball game = Breakdown...
40k x 2+0, +0, +1, +0, +0, +1, +1

C&J
40 x 1
60 x 1, 1
80 x 1, 1
100 x 0, 0, 0 - Got the 2nd one, but it was ugly,
and didn't feel strong enough to count

Done, before too much wear and tear -

Lifting with no mirror really screwed my world
I will now never do it again, if I can help it
I set myself back by becoming dependant on the mirror for
a visual aid for my balance.... Doom on you Monkey -

Posted by: P-funk

lifting with a mirror is the worst! It distorts your sense of perception even if you think you aren't really looking at it. I even hate squating infront of mirrors. they drive me nuts. Olypic lifting in front of the mirror is by far the worst though.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

lifting with a mirror is the worst! It distorts your sense of perception even if you think you aren't really looking at it. I even hate squating infront of mirrors. they drive me nuts. Olypic lifting in front of the mirror is by far the worst though.

I read in Ivonnes journal that she had been warned to not use the mirror...
So I figured I would give it a shot with no mirror...
It had not occured to me to even try it without -

I started to get the lifts towards the end but was too spent to keep
going without over-taxing my knee or something

I hope I can get the #'s and form back up to what they were somewhat quickly -

Posted by: The Monkey Man

FRI 30SE051645
World Gym - Shelby

BOXING

1 HR

Very drained... Cutting carbs this week is finally catching up with me
feel sluggish...

-------------------------------------------------------------------------

Also finally got some video processed...
So here's a little taste -

Form Training, No Hand Front Squats

http://media.putfile.com/185-205-fs

Posted by: The Monkey Man

Updated home computer (finally)

Installed the new VID software...
Reloaded my outdated Acrobat & Distiller software...
And switched over to The Firefox browser, just to check it out...

Posted by: yellowmoomba

Video looks good...front squats are hard!!

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Video looks good...front squats are hard!!

Yeah if you watch my arms in that vid you can see you need perfect balance to hit those
I find Whatever weight I can front squat like that...
I can also clean & jerk nicely...

Here is some more training vid cut down...
(Headache bag work)
http://rapidshare.de/files/5731806/3...ining.wmv.html

Posted by: The Monkey Man

SAT 01OC051045
LTF - Shelby

Warm ups & stretching

CLEAN + OHS + SNATCH
55 x 2 + 5 + 3
65 x 2 + 3 + 2
75 x 2 + 3 + 2
85 x 2 + 4 + 2
95 x 2 + 3 + 3

At this point my right knee just started throbbing...

No warning just "BANG" right after the sets @ 95
it was instantly bumping, but I was feeling strong and balanced
prior to that -

Spooked me, I did one clean with 135 as I was going to
hit some C&J's up to 175 but the 135 felt so awful on that
knee, that I just plain quit -

I got myself a shake and sat in the lockeroom with a towel
full of ice on the knee for 20min...

Felt much better afterward, but its still making a nasty gravel-ly
sound, so I will ice again today -

Posted by: yellowmoomba

Smart move!! Don't push it

ICE ICE ICE!!!

Posted by: The Monkey Man

SUN 02OC051930

MED BALL DRILLS
20min

POOL
20 lengths freestyle

Lost a step or two in the water, still somewhat efficient though...

R-Knee was stiff this morning felt good as day went on...
bumping a little bit after the swim...
Ice is on it as I type -

Posted by: yellowmoomba

How's the knee today ?

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

How's the knee today ?

It feels screwed, I've decided to stay off of it for at least a week -

(gettin old)

So in the interest of resting the knee which just feels plain overworked...

MON 03OC051645

BB CURL
65x10
85x10
115x8

SKULLS
60x12
95x10
105x10

OVRHD TRI MACHN
160x12
190x12
235x8

ROPE CBL CURL
100x12, 12, 12

DB LATL RAISE
10x20
15x15, 15, 15

NAUTLS SETD LATL RAISE
80x12, 12, 12

CAMSTAR AB CRUNCH
30x12, 12, 12

Stretching "the knee"
slow and careful -

Posted by: yellowmoomba

Workout looks good!

Your not that old

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Workout looks good!

Your not that old

Gonna lay off the power movements I think...
Do some shaping stuff before Vegas -

Hope the knee cools off by then

Posted by: yellowmoomba

When's Vegas?

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

When's Vegas?

Next week baby!!!

Posted by: The Monkey Man

TUES 04OC050525

Inverted 5min @ 70deg + quad & ham stretches

THIS SUCKS!!!

I am relegated to sitting around while the last days of serious training are wasted away -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Next week baby!!!

HAVE FUN!! Take a dig. camera with you so you can post pics

Posted by: The Monkey Man

TUES 04OC051630

Boxing
circuit & abs + 3 sets med ball drops

TREADWALL (sprints)
100ft @ 2:19
2min rest
111ft @ 2:24
2min rest
100ft @ 1:54

300 total -

these were brutal, knee held up though

Posted by: yellowmoomba

Good to hear you knee held up

I'm sure it gets a workout on that treadwall!

Posted by: BritChick

Quote:

Originally Posted by The Monkey Man

Very drained... Cutting carbs this week is finally catching up with me
feel sluggish...

For gawd sakes stop cutting! You're gonna make me look like a spherical slob at this rate!

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

For gawd sakes stop cutting! You're gonna make me look like a spherical slob at this rate!

- As if!
----------------------------------------

WED 05OC051630
LTF - Shelby

CHINS (BW)
x 8, 8, 7, 7 - pauses @ top & bottom

INCL DB FLY
40 x 12, 12
45 x 12
50 x 12

HMS HI-PULL
180 x 12
270 x 12
360 x 8, 5

JERK GRIP STNDG BB PRESS
65x12
85x12
105x10
135x6, 4
No legs added to these and grip was from chest
with bent wrists and all

POOL
20 lengths freestyle

BW - PWO = 208.1
11lbs down, ? to go

Posted by: The Monkey Man

THURS 06OC050550

INVERTED
5min @ 70deg + ham stretch
skipped quads -

Posted by: yellowmoomba

You're up early

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

You're up early

5 days a week -

Posted by: Little Wing

nice vids but next time can we have some dancing?

Posted by: The Monkey Man

THURS 06OC051645
LTF - Shelby

SETD HAM CURL (Techno)
50x20
100x15
120x10
140x8

HANG POWER CLEAN
95x6
135x6
160x5
185x3
205x3
225x0, 0 -

HANG POWER CLEAN & JERK
155x2
175x2 - Sloppy

185x1, 1

CARDIO
X-Trainer - 20min @ 155 HR

Went to see my family doc this morn about my knee...
He said inflammed Patellar Tendon -

I pretty much guessed it was inflammed something...
No chance of any real damage though -

So I trained a little harder knowing this -

Made good dinner tonight, Steak & Eggs -

(Delmonico, bought special)

I feel like I am on death row... Last meal -

Nothing but juice and Powder for the next three days -

Posted by: The Monkey Man

THURS 06OC052210

INVERTED
10min @ 70deg

That big dinner was so bloating!!!
two weeks ago I would have swallowed two of those
and a large chocolate malt, without blinking

Made all my juice and stuff tonight... (about 2.5 gallons)

Took me about an hour -

Boy, I can't wait -

Posted by: The Monkey Man

FRI 07OC050814

Had my shake for breakfast this morning... (0630)
[2 Scoops protein, 8oz apple orange kiwi juice]

Noon is a long way off
I am already starving @ 0814 -

Posted by: P-funk

Quote:

HANG POWER CLEAN
95x6
135x6
160x5
185x3
205x3
225x0, 0 -

HANG POWER CLEAN & JERK
155x2
175x2 - Sloppy
185x1, 1

hang in there monkey butt.

Posted by: The Monkey Man

FRI 07OC051700
World Gym - Shelby

Not much to report here...

Went to gym W/GF...

REAR PEC-DEC
50 x 25
80 x 15
100 x 15
120 x 15

DB LATL RAISE
15 x 15, 15, 15, 15

BB CURL
95 x 8, 8, 8, 8

STRAIGHT HNDL TRI CBL PRS-DN
90 x 12, 13, 12, 12

Absolutely no energy here...
Didn't want to hit anything too hard, not enough
nutritional intake to back up a tough WO

Posted by: yellowmoomba

How's the juice ?

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

How's the juice ?

I am beyond hungry, it doesn't even matter now...

No WO today, but I am refinishing the floor @ my grandmothers house, Tore up old carpet & Pad, removed tack strips & staples..
Rented a floor sander and sanded for like 4 hours -

I am just plain tired...

Tomorrow I put in new base moulding and finish the wood floor -

Won't that be fun?

Posted by: The Monkey Man

SUN 09OC050740

Inverted
5min @ 70deg

Did a little stretching
feeling drained -

Posted by: yellowmoomba

Sounds like you are busy (and hungry)!!

You're a good grandson

I'll have a cookie for you since you can eat one now

Posted by: The Monkey Man

Yes... I deceided I shouldn't go another night without protein...

So I bought some chicken breasts on the way home from grandma's house
grilled it and chow'd one down -

My GF looked st me today and told me I looked like I was 17 years old
because my face is so sunken in... I may have lost too many pounds -

But, I certainly feel clean, and I am tired but that may be from the unusual
work, not the fast!?!?

Full high protein meals and WO tomorrow -

Posted by: yellowmoomba

How much weight did you drop ? Grill up a nice STEAK for today

Posted by: klmclean

Hey you

.....starting my new journal today, hope you come visit

Posted by: The Monkey Man

Quote:

Originally Posted by klmclean

Hey you

.....starting my new journal today, hope you come visit

As soon as I come back from the Olympia...
(I don't know if I'll be able to get online while there)

Posted by: BritChick

Nearly time!

Posted by: The Monkey Man

No steak YM... Too much fat for now

(But I am; like most IM'rs, going to hog out in LV)

MON 10OC051630

SETD LEG CURL
100x18
150x10, 10, 6

JERKS (FROM RACK)
94x4
135x2
155x2
185x2
205x1
225x0 -

NHFS
65x5
95x3
135x5
165x4
185x3
205x1, 1

CLEAN+C&J
135x1+1
165x1+1
185x1+1

BB CURL+OVERHD TRI PRS (pp-ss)
70x10+10
80x10+10
90x10+10 ---> 60x6+6

Felt Pretty Decent overall, going to ice my knee tonight, just in case -

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

Nearly time!

You know it baby

(Doing some packing tonight)

Posted by: BritChick

Quote:

Originally Posted by The Monkey Man

You know it baby

(Doing some packing tonight)

Pfft, what's taking you so long?! lol
I 're' packed today, couldn't remember what I the hell I was taking.
Weather looks nice.

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

Pfft, what's taking you so long?! lol
I 're' packed today, couldn't remember what I the hell I was taking.
Weather looks nice.

-- women...
I'll finish packing tomorrow night -

Posted by: BritChick

Quote:

Originally Posted by The Monkey Man

-- women...
I'll finish packing tomorrow night -

LOL hey I waited until one week before d-day, that's late for me.

How long is your flight?

Posted by: The Monkey Man

Quote:

Originally Posted by BritChick

LOL hey I waited until one week before d-day, that's late for me.

How long is your flight?

I think 4hrs-15min?

Posted by: yellowmoomba

Have a good time in Vegas MM!!

Take a bunch of pics for those of us not making the trip

Posted by: klmclean

New journal is up "The Road to Mexico......................"

Posted by: The Monkey Man

Quote:

Originally Posted by klmclean

New journal is up "The Road to Mexico......................"

LAST POST!!!!

BLAST OFF FOR THE OLYMPIA IN AN HOUR!!!

HAVE FUN IN THE COLD, SUCKERS!

Posted by: klmclean

Quote:

Originally Posted by The Monkey Man

LAST POST!!!!

BLAST OFF FOR THE OLYMPIA IN AN HOUR!!!

HAVE FUN IN THE COLD, SUCKERS!

........

Have a good time!

Posted by: The Monkey Man

High temp of 52 today

Was low 40's when I woke up freezing my ass off this morning

Posted by: Jodi

70 degrees on my way to work today. High of 88 today

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

High temp of 52 today

Was low 40's when I woke up freezing my ass off this morning

Welcome back to MI

Posted by: yellowmoomba

Where are all the pics from Vegas?

Posted by: The Monkey Man

I didn't take any, I always forgot to drag my camera along everywhere I went

Posted by: The Monkey Man

TUES 17OC051645
LTF - SHELBY

Back on the old horse again...
I felt like a real twerp in LV, standing next to all the pro BB's -

I don't use the enhancers, but I used to be much bigger and
had some brute force that I lack today, although I can still
feel residual muscle strength when I need it
(most of the time)

I want to get my mass back, so I am going to start pushing big #'s again
but I will still continue trying to improve on my Olympic lifts

PUSH PRESS - (which P'funk thoroughly embarrassed me on, in LV)
95x10
135x6
155x5
175x4
195x2
205x2, 1
225x0+0, 0, 0

$h!t
135x6

HMR-STR DCLN PRESS
180x10
270x8, 6
230x7 --> 5

20deg INCL DB FLY
30x12
40x12
50x10, 8

BW PWO = 212.1

--------------------------------------------------------

Done, & off to the grocery to get some steaks and chkn to make me strong again -

I'm fucking pissed about this whole thing, I wanted to eat my ass off in LV
but I couldn't WO to support such an appetite and I never should have dieted beforehand...

I think I lost 5 pounds out there -

I had abs when I woke up monday afternoon?

SCREW THAT!... It's time to load up
I'm turning myself into a greasy fast, nitro burning, fucking tank -

I hope the anger continues, welcome back testosterone -