PM Strength Session
[Cycle 2, 1st wave #1]
Squat: 130lbsx5, 150lbsx5, 170lbsx10
Bench: 135lbsx5, 135lbsx5, 155lbsx8
Deadlift: 150lbsx5, 175lbsx5, 195lbsx5
Press: 80lbsx5, 90lbsx5, 105lbsx8
(each exe has 3 warm-up sets)
(each 3rd set is for max reps)
[Knocked myself from Cycle 4, 1st wave to Cycle 2, 1st wave on account of not lifting since late August]
[185]
Monday, October 25, 2010
Sunday, October 24, 2010
Saturday, October 23, 2010
Friday, October 22, 2010
Thursday, October 21, 2010
Thursday, October 14, 2010
Tuesday, October 12, 2010
October 12, 2010
AM Morning Routine
40 squats, 40 push-ups
Mobility stretches
PM Strength Session
1 squat (145lbs), 1 pull-up, 10 push-ups
2 squats (145lbs), 1 pull-up, 10 push-ups
3 squats (145lbs), 1 pull-up, 10 push-ups
4 squats (145lbs), 1 pull-up, 10 push-ups
5 squats (145lbs), 1 pull-up, 10 push-ups
6 squats (145lbs), 1 pull-up, 10 push-ups
7 squats (145lbs), 1 pull-up, 10 push-ups
8 squats (145lbs), 1 pull-up, 10 push-ups
9 squats (145lbs), 1 pull-up, 10 push-ups
10 squats (145lbs), 1 pull-up, 10 push-ups
55 squats, 10 pull-ups, 100 push-ups
Finisher: water ball bear hug carry for 100 seconds.
[180]
40 squats, 40 push-ups
Mobility stretches
PM Strength Session
1 squat (145lbs), 1 pull-up, 10 push-ups
2 squats (145lbs), 1 pull-up, 10 push-ups
3 squats (145lbs), 1 pull-up, 10 push-ups
4 squats (145lbs), 1 pull-up, 10 push-ups
5 squats (145lbs), 1 pull-up, 10 push-ups
6 squats (145lbs), 1 pull-up, 10 push-ups
7 squats (145lbs), 1 pull-up, 10 push-ups
8 squats (145lbs), 1 pull-up, 10 push-ups
9 squats (145lbs), 1 pull-up, 10 push-ups
10 squats (145lbs), 1 pull-up, 10 push-ups
55 squats, 10 pull-ups, 100 push-ups
Finisher: water ball bear hug carry for 100 seconds.
[180]
Monday, October 11, 2010
October 11, 2010
PM Run
1 maximal set of push-ups (45)
1.3 mi run around neighborhood (09:51)(7:35 pace)
1 maximal set of push-ups (35 w/ 10 sec rest in middle)
[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]
[180]
1 maximal set of push-ups (45)
1.3 mi run around neighborhood (09:51)(7:35 pace)
1 maximal set of push-ups (35 w/ 10 sec rest in middle)
[Route: .4 to 1st turn, .2 to 2nd turn, .3 killer hill, .1 to 3rd turn, and .3 to mailbox.]
[180]
Sunday, October 10, 2010
Saturday, October 9, 2010
Friday, October 8, 2010
Thursday, October 7, 2010
Wednesday, October 6, 2010
Tuesday, October 5, 2010
October 5, 2010
AM Routine
5 minus of stretching
40 push-ups, 40 squats
PM Strength Session
Squat: 145lbsx3, 155lbsx3, 165lbsx3
Bench: 145lbsx3, 155lbsx3, 165lbsx3
Deadlift: 165lbsx3, 175lbsx3, 185lbsx3
Press: 85lbsx3, 95lbsx3, 105lbsx3
[Easing back in after 1 month off]
5 minus of stretching
40 push-ups, 40 squats
PM Strength Session
Squat: 145lbsx3, 155lbsx3, 165lbsx3
Bench: 145lbsx3, 155lbsx3, 165lbsx3
Deadlift: 165lbsx3, 175lbsx3, 185lbsx3
Press: 85lbsx3, 95lbsx3, 105lbsx3
[Easing back in after 1 month off]
Sunday, October 3, 2010
Saturday, October 2, 2010
Friday, October 1, 2010
October 1, 2010
AM Conditioning
50 sledgehammer swings;
20 lunges back to other side of yard
2 pull-ups
20 squats with bulgarian sandbag
Run back to sledgehammer
(repeated for 5 sets over 20 mins)
[180]
50 sledgehammer swings;
20 lunges back to other side of yard
2 pull-ups
20 squats with bulgarian sandbag
Run back to sledgehammer
(repeated for 5 sets over 20 mins)
[180]
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