Iceman's training log

Iceman1800 · Apr 13, 2008

Sat pm 30 min cardio

Sun
rotator warmups
kb arm bars 20 sec x 3 sets
log press log x5/5/5 110x3 140x1 160x1 180xmiss/1 140x1/1/1 logx10/10
http://www.youtube.com/watch?v=kEs_wfoy2c4
bench 135x10 185x10 225x10
seated tricep pressdowns 3x10
face pulls 3x10
abs 3x15

Iceman1800 · Apr 15, 2008

Sun pm 30 min cardio
Mon am 30 min cardio (very easy pace)

Mon pm:
front sq 95x5/5 135x5 185x5 225x5 275x3
stiff leg dl 225x5 275x5/5
lat pulldowns 3x10
cheat curls 95x5 115x5 125x5
reverse curls 3x10
abs

training today was kind of slow paced, nothing heavy. lower back's been feeling beat up the past week so I used this as a recovery type training day

Iceman1800 · Apr 16, 2008

Tues:
abs and grip work
cardio 30 min

Wed am 30 min cardio

pm:
rotator internal/externals 3x10
arm bar 20# kb x 3 sets 20 sec each
shoulder horn 3x10

bench 135x5/5 185x5 225x5 255x3 275x1 295x1
3bd 315x1 335x1
incline db b 40x10 50x10 60x10
push press 135x2 145x2/2/2/2/2 focus on leg drive
seated db press 40x10 3 sets, last set cleaned each rep
rear cable laterals 3x10

Iceman1800 · Apr 18, 2008

wed pm 30 min cardio intervals

Thu
conan wheel 210xx20/20m 300x40/40m 400x20/20/20/20 300x20/20m
lat pulldowns 3x10
yoke 280x100' 370x100' 420x100' 470x100'
18" dl 405x1 455x1 505x1 555-miss 405x5
vbar up to around 170# for multi singles
hammer curl 40x5/5/5
roman chair situps w25# plate 3x10

Iceman1800 · Apr 21, 2008

Fri:
rotator internal/external bands 3x10
shoulder horn 3x15

Sat:
chest supported rows 3x10
underhand lat pulldowns 3x10
box sq 225x2 315x2/2 365x2/2/2/2 405x2/2
dl (beltless) 245x1 335x1/1/1 425x1/1/1
yoke/prowler 320x200' then prowler x 200'
yoke 410x200'
abs
cardio 30 minutes (intervals)

Sun:

rough day, shoulders beat up from Saturday. No push strength at all

kb arm bars 3x20 sec
log press logx5/5 110x3 130x1 150x1 170x1 190-miss 150x3 5 sets
missed most of the 1st attempts, kept log in clean position then hit the next rep

axle lockouts `4" 185x3/3/3
db bench 60x15 3 sets
tri pressdowns 3x10
abs

Iceman1800 · Apr 21, 2008

Sun pm 30 min cardio

Mon:
box jumps 5/5/5
18" dl's 135x3 225x3 315x1 405x1 455x1 505x1/1/1 455x3
lat pulldowns 3 sets of 7 each: u/h, o/h and v-bar
standing lat pulldowns 3x10
one arm cable lat pulls 3x7
ssb gm's 150x5/5/5 beltless
axle cleans 80x5 120x5/5 130x5
axle curls 3x10
db curls 35x7 40x7 45x7
hub grip 3 sets to failure
wrist roller 70x2 sets forward/reverse
leg raises 3x15
leg raise circles 10cw 10 ccw
spread eagle situps 3x15

Iceman1800 · May 15, 2008

Husafell stone

http://www.youtube.com/watch?v=8WovYapVQ1c

I made this yesterday, it weighs around 275#. I need to smooth the edges before I use it again. My forearms look like they went through a meat grinder

Iceman1800 · May 20, 2008

4 weeks to contest in Columbus

Mon 5/19

18" dl - 405x1 455x1 515x1 565-miss not happy about this
18" dl - 455x10 in 60 seconds
t-bar rows 90x7 135x7 160x7 185x5/5
high pulls 135x3 185x3/3/3
lat pulldowns 3x10 overhand 3x10 underhand
ssb back lifts 150x3 200x3 250x3
db curls 35x7 40x7 45x7 50x5 40x7

Mon pm 30 min cardio
Tues am 30 min cardio

Tues pm:
rotator work 3x10
shoulder horn 3x10
kb arm bars 3 sets
side laterals 3x15 very light

3 board bench 135x5 185x5 225x5 275x5 315x3
arnold press 20x15 3 sets

pin push press 95x5 115x5 135x5 155x2 175-miss 135x5
rear laterals 30x10 3 sets
thick handle db press 45x5 3 sets

tricep pressdowns 3x10
wrist roller 3 sets forward/reverse

Iceman1800 · May 22, 2008

Tues pm 30 min cadio

Wed:
yoke 280x100/100' 330x100/100' 380x100/100' 430x100'x4
sled drag 145x100/100' 200# x 100/100'
HOH sled pull 145x50'x4
leg press 3x10
db walk 100# db's x 200'
db curls 2x10
hypers 2x10
french curl bar hammer curl 80x10 100x10
abs

Iceman1800 · May 25, 2008

Sat: lousy day, couldn't focus on training. I'm usually good at keeping out the negatives but I had alot of mental irregularity today.
cardio 30 min
front sq 95x5/5 135x5/5 185x5 225x3
conan wheel 300x1/1 230x2/2
medicine ball toss 4 reps http://www.youtube.com/watch?v=UvUFf-s1MYc

Sun
logx5/5 140x3/3 150x3/4 160x1/1/miss 120x7/7/7
axle press 130x5 150x2 160x2 170x2 180x2
cardio 45 min

Iceman1800 · May 26, 2008

Mon am 45 min cardio
mon pm

18" dl 405x1 455x1 500x1 550-miss??? not sure what is happening here, strength seems to be going to opposite way on this
18" dl 500x4 in 60 sec
leg press 3x10
lat pulldowns 3x10 overhand 3x10 underhand
t bar rows 135x7 185x7/7
db curls 35x7 40x7 45x5 50x5
abs 20/20
wrist roller 75# x 3 sets for/rev

Iceman1800 · May 29, 2008

front sq 95x5 135x5 185x5 225x5
yoke 280x100/100' 330x100/100 380x100/100 430x100/100 480x100/100
keg carry 160# x200/200'
sled drag 300# x 50'x 4 trips
bb curls 115x7/7
tried my stone again today but couldn't lift it. more of a mind game on this beast

Iceman1800 · Jun 2, 2008

sun pm 40 min cardio
mon am 40 min cardio

mon pm

18" dl up to 505 then a set of 10x405 in 60 sec
lat pulldowns 3x10 overhand 3x10 underhand
trap bar dl's 90x3 180x3 270x3/3
t bar rows 135x7 180x7 225x5
db rows 100x10/10
bb curls 3x10
reverse curls 3x10
plate curls 2x10
abs

Iceman1800 · Jun 3, 2008

Mon pm 30 min cardio
tues am 40 min cardio

tues pm
yoke press 80x3 100x3 120x3 140x3 150x1 very unstable, weights not not bad
http://www.youtube.com/watch?v=WWwzxnh8ws4
2" db press 55# x 5 reps per side 3 sets
face pulls 3x10
skulls 4x10

Iceman1800 · Jun 4, 2008

tues pm 50 min cardio
wed am 30 min cardio

wed pm
yoke 170x100/100' 260x100/100 350x100/100 440x100/100'
conan wheel 4 trips 40 meters
hand over hand rope pull 200# x50' 4 trips
shrugs 3 sets

Paul Bunyan · Jun 5, 2008

Get some Meuller Knee sleeves and wear them inside out on your forearms for stone lifts. Save the raspberries for contest day. I think I've seen them for $8-10 each. If they side around just use some athletic tape on the top by your elbow.

PB

Iceman1800 · Jun 7, 2008

Thu pm 30 min cardio
fri am 30 min cardio

fri:
ssb sq 150x3 200x3 250x3 300x1/1
front sq 135x5 185x5 225x5
leg press 450x7/7
face pulls 3x10
db curls 3x7
rope holds 30#x30 sec each hand ( take a very thin rope, 1/4" max and tie it around some weights and hold the other end in your hand. takes some major squeezing to not let go)

fri pm 55 min cardio
sat am 30 min cardio

Iceman1800 · Dec 30, 2008

3 weeks out from contest

Mon:
log press clean & press each rep 90x5/5 110x5 130x5 150x3 170x1
b- 135x10 185x5 225x5 275x3 295x1 305x1
inc db 50x12 3 sets
iso hammer mil press 90x10 140x7 160x5/5 90x10
seated tri pressdowns(heavy) 3x10
grip work