August 31, 2010

Rest Day

(back)

August 30, 2010

Rest Day

[back]

August 29, 2010

Rest Day

August 28, 2010

AM Strength Session

[Cycle 4, 1st wave #1]
Squat: 145lbsx5, 165lbsx5, 190lbsx7
Bench: 125bsx5, 145lbsx5, 165lbsx8
Deadlift: 165lbsx5, 190lbsx5, 210lbsx3, 215x5*
Press: 85lbsx5, 100bsx5, 110lbsx5

*alternate grip

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

No Finisher

August 27, 2010

AM Conditioning

Deck of Cards Workout

Diamonds = 35lb kettlebell exercise of choice
Spades = Squats with 35lb kettlebell
Club = Sledgehammer swings
Hearts = Push-ups

[183]

August 26, 2010

Mowed the Grass

August 25, 2010

Rest Day

August 24, 2010

PM Conditioning

Ran 6:40 min mile on treadmill
10 parallette push-ups + 10 ab wheel roll-outs (repeat for 12 mins)

[181]

August 23, 2010

PM Strength Session

[Cycle 3, Deload, #2]
Squat: 95lbsx5, 115lbsx5, 135lbsx5
Bench: 95lbsx5, 115lbsx5, 135lbsx5
Deadlift: 135lbsx5, 135lbsx5, 145lbsx5
Press: 55lbsx5, 65lbsx5, 75lbsx5

(deload as prep for Cycle 3; no warm-up sets; no max rep sets)

No Finisher

August 21, 2010

Rest Day

August 22, 2010

AM Run

Run with Dad for 30 mins.

August 20, 2010

PM Strength Session

[Cycle 3, Deload, #1]
Squat: 95lbsx5, 115lbsx5, 135lbsx5
Bench: 95lbsx5, 115lbsx5, 135lbsx5
Deadlift: 135lbsx5, 135lbsx5, 145lbsx5
Press: 55lbsx5, 65lbsx5, 75lbsx5

(deload as prep for Cycle 3; no warm-up sets; no max rep sets)

Finisher: 50x35lb kettlebell swings

August 19, 2010

Rest Day

August 18, 2010

PM Strength Session

[Cycle 3, 3rd wave #2]
Squat: 160lbsx5, 180lbsx3, 200lbsx4
Bench: 140lbsx5, 160lbsx3, 180lbsx3
Deadlift: 180lbsx5, 205lbsx3, 230lbsx4*
Press: 95lbsx5, 110lbsx3, 120lbsx2**

*alternate grip
**partial push press

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

[180]

August 17, 2010

PM Conditioning

100 squats
100 push-ups
100 lunges
100 sledgehammer swings

[180]

August 16, 2010

PM Conditioning

100 Burpees (14:42)

[180]

August 15, 2010

Rest Day

[180]

August 14, 2010

PM Strength Session

[Cycle 3, 3rd wave #1]
Squat: 160lbsx5, 180lbsx3, 200lbsx2
Bench: 140lbsx5, 160lbsx3, 180lbsx2
Deadlift: 180lbsx5, 205lbsx3, 230lbsx2
Press: 95lbsx5, 110lbsx3, 130lbsx0, 125lbsx1*

*was only supposed to do 120lbs

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

[182]

August 13, 2010

Mowed grass for 1.5 hrs.

August 12, 2010

PM Run

Ran 5K (25:58)

August 11, 2010

Rest Day

August 10, 2010

Rest Day

August 9, 2010

PM Conditioning

30 to 45 secs jump rope
20 push-ups
20 squats

Repeat 6 times.

August 8, 2010

PM Strength Session

[Cycle 3, 2nd wave #2]
Squat: 160lbsx3, 170lbsx3, 190lbsx7
Bench: 135bsx3, 150lbsx3, 170lbsx5
Deadlift: 170lbsx3, 195lbsx3, 220lbsx4
Press: 90lbsx3, 100lbsx3, 115lbsx4

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher:

50 sledgehammer swings

[181]

August 7, 2010

AM Interval Run

Sprint 1 mailbox, jog 2 mailboxes, and rest for # of seconds it takes to get to next minute. Repeat for 2.8 miles.

August 6, 2010

Rest Day

August 5, 2010

Tennis with Ben.

August 4, 2010

AM Strength Session

[Cycle 3, 2nd wave #1]
Squat: 150lbsx3, 170lbsx3, 190lbsx5
Bench: 135bsx3, 145lbsx3, 170lbsx5
Deadlift: 170lbsx3, 195lbsx3, 220lbsx4
Press: 90lbsx3, 100lbsx3, 115lbsx3

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher:

1 min waterball bearhug
1 min overhead waterball carry
One hand waterball carry (20 secs ea. hand)

[180]

[181]

August 3, 2010

PM Conditioning

"Karen"

150 wallballs w/ 20 lb med ball (6:22)

[Compare to May 13 time: 7:58]

[185]

August 2, 2010

Rest Day

August 1, 2010

PM Strength Session

[Cycle 3, 1st wave #2]
Squat: 145lbsx5, 165lbsx5, 180lbsx6
Bench: 125bsx5, 140lbsx5, 160lbsx7
Deadlift: 155lbsx5, 185lbsx5, 205lbsx4
Press: 85lbsx5, 95lbsx5, 110lbsx4

(each exe has 3 warm-up sets)
(each 3rd set is for max reps)

Finisher: 30x30lb dumbbell shotputs

[181]