Ann Vanderbush's Log

I started this morning with 10 sets of seated calve raises with 50lbs 10 sets of 10

Then 15 mins of stationary bike followed by breakfast and vitamins

This evening was pressing and the reduced body fat is noticable in the bench so I will have to find a way to over come it. It may also be because of a high rep conditioning routine so I’m cutting reps way down to see.

Bench

bar x20

95lbs x 10

115lbs x 5

135lbs x 5

165lbs x 3

185lbs x 3

205lbs x 1

225lbs x 1

245lbs x 1

255lbs x 1

225lbs x 3

165lbs x 10 (body weight)

Reverse Grip bench

135lbs x 10 reps

Seated Shoulder DB Press (no back sit on flat bench)

40′s x 8

50′s x 5 x 2 sets

Peck Deck

100lbs x 10 reps x 3 sets

SUPERSET

Front delt raise w/ db

10′s x 20 reps x 3 sets

DB Shoulder fly’s

20′s x 10 reps

25′s x 10 reps

20′s x 10 reps

BTW Dips

3 sets of 10 reps

Incline Barbell Press
bar x 20 reps
95lbs x 10reps
115lbs x 8 reps
135lbs x 5 reps
155lbs x 3 reps
175lbs x 3 reps
185lbs x 3 reps
190lbs x 2 reps (was alone in gym and didn’t wanna push for three just incase)

SUPERSET
tricep push downs on lat pull down
70lbs x 15 reps x 5 sets

pec deck
75lbs x 15 reps x 5 sets

db shoulder flys
20lbs x 20 reps x 3 sets

The holidays and work have had me run down and beat up so i was making my squat night up. Since i was alone and hurting i kept it light but definitely got a good training in.

squat
bar x20
95lbs x 10
135lbs x 10
185lbs x 5
225lbs x 3
275lbs x 2
315lbs x 5
225lbs x 10
135lbs x 15

SUPERSET

leg curls
120lbs x 10 x 3 sets
70lbs x 15 x 2 sets

leg ext
120lbs x 10 x 3 sets
75lbs x 15 x 2 sets

GIANT SET
leg raises- 3 sets of 20 reps
upside down sit ups- 3 sets of 15 reps
glute ham raise & sideways oblique crunches – 3 sets (10 reps glute ham and 8reps each side oblique crunches)

Holidays and personal life has thorwn me off a bit but had an ok bench day today and actually happy holidays are over. My body weight is walking around at 165 now so im getting used to the difference.

Bench

bar warm up

95lbs x 10

135lbs x 5

185lbs x 3

205lbs x 2

add sling shot (didnt seem to have a lot of push in it think its about seen its life lol)

225lbs x 3

275lbs x 1

275lbs x 3

245lbs x 5

no slingshot

165lbs (btw) x 10

Incline DB press

40′s x 10

50′s x 8

60′s x 8

40′s x 10

SUPERSET

Pec Deck 75lbs x 15 reps x 3 sets

Laydown straight bar bicep curls with horizontal cable machine 50lbs x 8 reps x 3 sets

SUPERSET

rope tricep ext 70lbs x 10 reps x 4 sets, 50lbs x 15 reps

DB bicep curls 20′s x 10 reps each, 25′s x 10 reps each, 30′s x 8 reps each, 35′s x 8 reps each, 20′s x 15 reps each

Friday will be deadlift/squat/core with the new workout group, and now the holidays are over im hoping for smooth sailing… lol

Friday night Dec 14th was my 1st workout after the Braun on the Beach Strongman show. I felt really happy about where I picked up strength wise in strongman events considering I havent trained it much recently. I will be incorporating some strongman lifts in my RUM training though.

My new work out partner Devon Fsc, 3 tme USAPL champ and Competitive Bodybuilder feels like a perfect match to push me… here was our first workout together.

Deadlift

135lbs x 5

225lbs x 5

315lbs x 3

365lbs x 2

405lbs x 1

455lbs x 2

315lbs x 10

Sumo stance

225lbs x 8 reps x 2 sets

ATG Squats

135lbs x 10

225lbs x 5reps x 3 sets

Hanging upside down sit ups and crunches

5 sets of 20 reps down to 10 on last set

Hypers ext (facing forward first 10 reps, then sideways oblique crunches on each side 8 reps) for 5 sets

Leg raises, 4 sets of 15

Seated calf raises (donkey kick) decending weight starting heavy…. slow controlled and paused reps. 4 sets

Leg Press burn out

2 plates each side x 25 reps

3 plates each side x 21 reps

We kept this moving fast enough to keep an elevated heart rate for endurance strength too… looking forward to tomorrow’s pressing.

Since there is the Braun on the Beach SM event Dec 9th I had to get my hands on the Hussafelt stone and play around a bit. This is the second annual event and benefits a charity, in the tradition of last year it will be me in the one open mens class…. so I gotta do some work.

Events are 280 H-stone

2500 dodge truck pull on beach

220 farmers carry

205 atlas stone over 54 bar for reps

and 205 log press

My workout thursday night was first time actually really using the h-stone. havent had the crew to train  with who wanted to use it… so i just went to Richey Racquet in my new strongman room and gave it a go… heres the lay out.

Warm up 150lb deadlift for reps

H-stone 230lbs – 3 picks and carrys for 80 ft runs. faster each time.

Log press – 150lbs x 8, 160lbs x 6, 170lbs x 5, 180lbs x 3 easy reps

Super sets

Machine chest flys – 75lbs x 20 reps x 5 sets

Machine chest press – 100lbs x 15 reps x 5 sets

Tricep push down machine – 75lbs x 20 reps x 3 sets

Skull crushers – 75lbs x 8 reps x 3 sets

First I would like to sincerely apologize for my lack of updating my log. Life has been both full of personal obstacles, injuries, impromptu workouts which were rushed mostly and most recently a big move towards beginning my own training business and kind of partnering up with a local gym to build obstacle courses and strongman rooms with real equipment… (I finally got stuff over here and all the guys in the gym were playing with the atlas stones and logs and axle bars standing around getting excited about what im doing here.)

Im excited to have so much opportunity in front of me and look forward to keeping a more organized log with lots of videos and new grueling workouts. Have a great set up for video in the new room and hopefully can hang a big WEST CARY banner there to show gratitude!.

Anyways, back to business… So WPC was a nice turn out of quality athletes and I was honored to share the platform with them all. I was able to come home with the Gold in the 181 women’s equipped and overall women’s heavy weight championship. This weekend I will be doing a small charity Strongman event called Braun on the Beach, same as last year… a bunch of guys and me lol.

Tonight’s workout was light and non-taxing due to some pain from digging up sewer and septic til midnight.

Here’s the highlights so i can shut up already

DB Seated curls

20′s x 25 reps, 25′s x 15 reps x 2 sets

30′s x 8 reps

Straight Bar curls wide grip

55lbs x 10 reps x 5 sets

Leg raise with my heaviest work boots

20 reps x 4 sets

Rope cable crunch

70lbs x 25 reps; 100lbs x 25 reps; 130lbs x 15 reps

Seated calve raises

75lbs x 10 reps x 5 sets

Incline sit ups various angles

21 reps x 5 sets

Preacher DB curls

20′s x 10 reps x 2 sets; 25′s x 5 reps x 2 sets

considering all the work moving my garage gym into the old powerlifting area in richey racquet… felt like i worked out enough lol.

After taking a couple weeks of rest due to sore shoulder and elbow I competed in the Tampa Bay Strongman Classic this past weekend. I shared the field with some outstanding women and had a good show.

The events included a truck pull (GMC 1500), Log press for reps (105lb log), Tire Flip (300lbs tile 3 x’s and the 400lb tire as many as we can before the 60 seconds is up, and Keg load (50lb, 75lb, 100lb, 125lb) Pick up carry to truck and load.

I finished first with Nichole Gregg in second (she stayed real close and made me work) and Hellen Farias Sass who also had a great show.

The truck was pulled revers with t-bar and I finished in 15 seconds

The Log press was 16 reps in 60 seconds

The Tire flip… Idk once I had enough to win I did two more and stopped

Keg load…. 9.07 seconds (I had to throw them since Nichole moved so fast.. good work girl see you at nats

Squat

bar x 20

95lbs x 10

135lbs x 8

185lbs x 5

225lbs x 5 x 5 sets

Leg press

4 plates each side x 10 reps x 5 sets

Leg curls

100lbs x 8 reps x 3 sets

Leg ext

100lbs x 10 x 3 sets

seated calf raises

100lbs x 10 reps x 3 sets

Good mornings

bar x 10

95lbs x 10

135lbs x 8

185lbs x 5

135lbs x 8

Bench

bar x 20

95lbs x 10

115lbs x 8

135lbs x 5

185lbs x 5 x 3 sets

Seated DB Military Press

40′s x 12

45′s x 10

50′s x 10

60′s x 5

40′s x 10

Chest flys

100lbs x 10 x 3 sets

Tricep push downs

70lbs x 10 x 5 sets

Bicep culs with cable and curl bar

50lbs x 15

60lbs x 15

70lbs x 12

Hammer DB curls

25′s til failur x 3 sets

Chest supported rows

50lbs x 10

75lbs x 10

95lbs x 10

140lbs x 5