Dameo Says

I Had A Beer Today

Dameo — Thu, 02 Sep 2010 01:54:40 +0000

It seems that something of this nature would be completely innocuous, and in most cases I would agree. However today I had a beer after 31 days without any alcohol. Needless to say, I enjoyed it tremendously.

“Why on earth would you go the entire month of August without drinking?”

I just felt the need to do it. To add injury, some might say blasphemy, to insult, I also abstained from the intake of any caffeine.

“Are you insane? How could you possibly go an entire month without caffeine? I would inject it intraveinously if I could!”

No, no I’m completely sane. In fact I feel better about my physical status and appearance than I have since college. Despite the high level of stress from the month, I was never: overly tired, hungover, or dehydrated.

August was a great month to pick for this since I started grad school, did the 100-ton week, and have been working on some updates for some clients.

“I still say your crazy.”

Perhaps, but I feel great about me. In fact I will only be reverting to caffeine in an emergency situation. But I’m glad to be back to having a couple cold ones because FOOTBALL SEASONS IS HERE!

GO BLUE!!!

100 Tons of Success

Dameo — Mon, 16 Aug 2010 03:37:21 +0000

I took of Saturday to rest, and I think it backfired!! I knew I wouldn’t be able to do the power lifts I’ve been doing all week, if not only because of muscle fatigue. Instead I resigned to finish the challenge with a weight machine circuit, lighten the weight and go for long sets. The result is success, and due to the overall size of the circuit, the largest lifting day of the week.

However you try and turn it I completed my 100 Ton challenge. The most surprising thing to me is that my muscles stopped being sore after Tuesday. They were just tired mostly, and even that seemed to go away once I got into each workout.

Needless to say, I’m taking a couple days off of lifting!

Sunday, August 15, 2010

Weight Lifted: 46060

Total Weight Lifted: 215230 (~107.6 Tons)

Leg Curls: 110x(15,15,15,15)

Leg Extension: 110x(15,15,15,15)

Lat Pull: 110x(15,15,15,15)

Triceps Push: Leg Curls: 110x(15,15,15)

Seated Row: 150x(15,12,10)

Seated Calf Raises: 115x(20,20,20) *

Lateral Raises: 100x(10,12)

Bench Press: 185x(12,12,12) *

*was an actual weight bearing lift, not a circuit machine

100 Ton Week: Day 5

Dameo — Fri, 13 Aug 2010 23:30:19 +0000

It’s been a tough week. My muscles are definitely tired. But after today’s big upper body lift…I’m in the home stretch. Going to take Saturday off and finish up on Sunday.

Friday, August 13, 2010

Weight Lifted: 30520

Total Weight Lifted: 169170 (~84.6 Tons)

Bench Press: 155×20, 190x(10,10,7,6), 135×15

Pull-ups: 8,8,8,8,5,3

Military Press: 95×15, 100x(12,12,12)

Butterflys: 50x(10,15,10)

Backflys: 50x(10,15,10)

Triceps Extension: 70x(10,10)

100 Ton Challenge Day 4

Dameo — Fri, 13 Aug 2010 02:13:44 +0000

My body is tired by not too sore. I knew I was a bit behind and needed a great workout. I wasn’t sure I had it in me and had to struggle through a fourth round of the circuit, but managed to crank out a great workout! And as a result I have just over 30 tons to go.

Thursday, August 12, 2010

Weight Lifted: 47755

Total Weight: 138650 (~69.3 tons)

Back Squats: 225×10, 250x(10,12,15)

Push-Press: 135x(10,10,12), 95×15

Bent over row: 135×12, 95x(15,15,15)

Shoulder Shrugs: 135x(20,20,20,20)

Chin Ups: 10,8,5,7

Curls: 95×8, 60x(12,15),80×10

Front-Raises: 45x(10,5)

Push-ups: 20

100 Ton Day 3

Dameo — Wed, 11 Aug 2010 22:32:59 +0000

So I highly expected that today would be a tough one. After two days of pretty heavy lifting I expected to be sore and potentially not very productive. However, I was surprised by my level of energy and overall performance, even if the number for the day is a little lower than needed. I’m just a few tons behind at the halfway point!

Wednesday, August 11, 2010

Weight Lifted: 28300

Total Weight Lifted: 90895 (~45.5 tons)

Bench Press: 185×15, 225x(8,8,6), 255×5, 135×20

Pull-Ups: 5,5,5

Dead Lift: 225x(12,10,12)

DB Rows: 50x(20,20,20,20)

DB Front Raise 50x(10,10)

DB Side Raise 20x(15,10)

I also ran a couple of seniors through a trial workout for the off-season, just to give them a taste of what to expect. They did pretty well, both finishing in under 13 minutes, but it should have been about a 9-10 minute workout really.

Here’s what they did:

15 pull-ups

30 squat jumps

25×95 Bench Press

20×95 Floor Swipes

20×95 Dead Lifts

15×10 sit-up press

25 push ups

100 Ton Week Day 2

Dameo — Wed, 11 Aug 2010 00:51:43 +0000

Went into day two looking to make up an extra 3 tons that I missed from day one. My goal was to use a big legs day to make that happen.

Tuesday, August 10, 2010

Weight Lifted: 35520

Total Weight Lifted: 62595 (~31 tons)

Exercises

Back Squat: 225×15, 255×10, 300×8, 225×10

Chin-ups: 8,8,8,5

Push-ups: 20, 30

Push Press: 135x(8,10,10), 185×3

DB Shoulder Press: 50lb each arm (100lbs total) 10,10

DB Curls: 30lb each arm (60lbs total) 10,10

Plate Front Raise: 45×12 (I dunno what else to call this, I took a 45lbs plate and raised it from waist to eye level)

Good news is that I’m only 1 ton behind schedule. I should be able to make that up when I hit the legs hard again on Friday/Saturday depending on which I take off.

The 100 Ton Week

Dameo — Tue, 10 Aug 2010 00:24:40 +0000

I’ve been back on my workout kick for about 3 months now, and I think it’s time to push the limits. With that in mind, this week I am setting a fitness goal to lift a cumulative weight of 100 tons (200,000 lbs).

There are a couple of caveates to consider:

Not counting any plyometric or abdominal exercises.
For body-weight exercises I am only counting a percentage of my 240lbs
- Push-ups: 200lbs
- Pull/Chin-ups: 230lbs
- Dips: 230lbs
The goal is to complete this in 6 workouts not 7

Below are the day 1 totals and exercises I completed

Monday, August 9, 2010

Weight Lifted: 27,075lbs

Total Weight Lifted: 27,075lbs

Exercises:

Bench Press : 135×20, 225×6, 225×6, 225×6, 225×6, 135×20

Pull-ups: 6,6,6,6,8,3

Dead Lift: 185 x (10,15,10)

DB Flat Bench Butterfly: 25lb each hand (50lbs) 10,15

So I was a little short on day one, but it’s not a sprint.

Phillipians 1:11

Dameo — Mon, 16 Nov 2009 05:12:37 +0000

I don’t read the bible as much as I probably should. Normally when I am thinking over an important, if not critical, decision I will turn the question to God. And simply ask “What is it I need to remember/think/know/learn…?”

More often than not it is only a few moments, how long is that exactly, before something pops into my head. When it does I am often compelled to read the answer. Tonight I was brought to Phillipans 1:11, which starts and 1:9

⁹And this is my prayer: that your love may abound more and more in knowledge and depth of insight, ¹⁰so that you may be able to discern what is best and may be pure and blameless until the day of Christ, ¹¹filled with the fruit of righteousness that comes through Jesus Christ—to the glory and praise of God.

And it was exactly what I needed to read.

AMDG

Sometimes advertising gets it right

Dameo — Mon, 26 Oct 2009 00:56:15 +0000

This new nike commercial with the tag line “break to build” is awesome. As the off-season begins to ramp up for next spring I can only hope to instill this sort of mentality in some of my kids. If I can than I think I will have taken a step towards becoming not only a successful, but a good head coach.

And the Off-Season Begins

Dameo — Fri, 16 Oct 2009 14:59:39 +0000

This week marked the first three days of the Broughton lacrosse team’s off-season. As the head coach I am even more excited about getting the boys in shape. I’ve gotten access to the weight rooms this year too. I’ve upped the intensity and the boys, so far, seem to be buying in already. Considering fall sports are still in full swing and winter sports are doing their pre-season workouts, I’ve been happy with the turn out. I think it will be even better when the fall sports are over. I have about a dozen boys that play some level of football, half that that run cross country, and even a few that are in the marching band.

With three days in there are only 123 more until the first day of tryouts!