November 29, 2011

AM Strength Session

[Cycle 3, Wave 1 - Deadlift]

Deadlift: 180lbsx5, 210lbsx5, 240lbsx7

Plank Hold: 2 mins

Pull-Ups: 1/2/3/4/5/4

November 28, 2011

Rest Day

November 27, 2011

PM Strength Session

[Cycle 3 - Wave 1 - Squat/Military Press]

Box Squat: 145lbsx5, 170lbsx5, 190lbsx11*
Regular Squat: 145lbsx5, 170lbsx5, 190lbsx7

Military Press: 90lbsx5, 100lbsx5, 115lbsx6*

*3 warm-up sets; 3rd working set for reps

November 26, 2011

Rest Day

November 25, 2011

AM Strength Session

40 thrusters with 2 42.5 DBs at in Jessica's Dad's basement.
A few pull-ups.

November 24, 2011

Rest Day

November 23, 2011

Rest Day

November 22, 2011

Rest Day

November 21, 2011

Rest Day

November 20, 2011

Rest Day

November 19, 2011

Rest Day

November 18, 2011

Rest Day

November 17, 2011

PM Strength Session

[Cycle 2 - Wave 3 - Front Squat/Bench]

Front Squat: 125lbsx5, 140lbsx3, 160lbsx3*

ATG Squat: 160lbsx14 (attempting 20 rep squat)

Bench Press: 160lbsx5, 180lbsx3, 200lbsx1*
Thick Bar Bench: 150lbsx10

*3 warm-up sets; 3rd working set for reps

November 16, 2011

Rest Day

November 15, 2011

PM Strength Session

[Cycle 2 - Wave 3 - Deadlift]

Deadlift: 205lbsx5, 230lbsx3, 255lbsx5

Finisher:

5 pull-ups + 10 burpees x 4 sets (in 6 mins)

*3 warm-up sets; 3rd working set for reps

November 14, 2011

Rest Day

November 13, 2011

PM Strength Session

[Cycle 2 - Wave 3 - Squat/Military Press]

Box Squat: 160lbsx5, 180lbsx3, 205bsx10*
Regular Squat: 160lbsx5, 180lbsx3, 205bsx4

ATG Squat: 160lbsx17 (attempting 20 rep squat)

Military Press: 100lbsx5, 110lbsx3, 125lbsx3*

*3 warm-up sets; 3rd working set for reps

November 12, 2011

Rest Day

November 11, 2011

Rest Day

November 10, 2011

PM Strength Session

[Cycle 2 - Wave 2 - Push Press]

Push Press: 130lbsx3, 140lbsx3, 150lbsx3*

Finisher:

4 sets of

5 pull-ups, carry big sandbag to sledgehammer, swings, and carry back, with these as the swings: 50, 40, 30, 30)

*3 warm-up sets; 3rd working set for reps

November 9, 2011

AM Sprints

5 sprint trips plus 40 push-ups

November 8, 2011

AM Strength Session

[Cycle 2 - Wave 2 - Front Squat/Bench]

Front Squat: 130lbsx3, 140lbsx3, 150lbsx7*

160lbsx10 (20 rep attempt)

Bench Press: 150lbsx3, 170lbsx3, 190lbsx3
Bench Press: 130lbsx20 (max reps)

*3 warm-up sets; 3rd working set for reps

November 7, 2011

Rest Day

November 6, 2011

PM Strength Session

[Cycle 2 - Wave 2 - Deadlift]

Deadlift: 190lbsx3, 215lbsx3, 245lbsx1*

*3 warm-up sets; 3rd working set for reps
*hurt back at church that morning

November 5, 2011

Tennis with Ben

November 4, 2011

PM Strength Session

[Cycle 2 - Wave 2 - Squat/Military Press]

Box Squat: 150lbsx3, 170lbsx3, 195lbsx12*
Regular Squat: 165lbsx3, 170lbsx3, 195lbsx5*

ATG Squat: 160lbsx10 (20 rep attempt)

Military Press: 90lbsx3, 105lbsx3, 115lbsx5*

*3 warm-up sets; 3rd working set for reps

November 3, 2011

Rest Day

November 2, 2011

PM Strength Session

[Cycle 12- Wave 3 - Push Press]

Push Press: 125lbsx5, 130lbsx3, 135lbsx5*

140lb barbell carry for 1 min

5 sprint trips

*3 warm-up sets; 3rd working set for reps

November 1, 2011

Rest Day

October 11, 2011

AM Pull-Ups

11/8/7/6/6

[177]

October 10, 2011

PM Strength Session

[Cycle 1 - Wave 3 - Squat/Military Press]

Box Squat: 155lbsx5, 175lbsx3, 195lbsx12*
Regular Squat: 155lbsx5, 175lbsx3, 195lbsx5

ATG Squat: 150lbsx15 (attempting 20 rep squat)

Military Press: 95lbsx5, 105lbsx3, 120lbsx3*

Finisher:

OH Sandbag Carry: 45 seconds then 30 seconds
Sandbag Bear Hug Carry: 3 minutes

*3 warm-up sets; 3rd working set for reps

October 9, 2011

Rest Day

October 8, 2011

Rest Day

October 7, 2011

AM Pull-Ups

11/8/7/6/6

PM Strength Session

[Cycle 1 - Wave 2 - Push Press]

Push Press: 125lbsx3, 130lbsx3, 135lbsx6

Standing Long Jumps: 6 jumps

October 6, 2011

PM Pull-Ups

11/8/7/6/6

October 5, 2011

PM Strength Session

[Cycle 1 - Wave 2 - Squat/Bench]

Front Squat: 115lbsx3, 125lbsx3, 135lbsx8
Bench: 145lbsx3, 165lbsx3, 185lbsx5

Bench: 165lbsx10

*3 warm-up sets; 3rd working set for reps

October 4, 2011

Rest Day

October 3, 2011

AM Strength Session

[Cycle 1 - Wave 2 - Deadlift]

Deadlift: 180lbsx3, 210lbsx3, 240lbsx8

5 minutes of:

10 bulgarian rows
15 push-ups
20 BW squats

*3 warm-up sets; 3rd working set for reps

PM Pull-Ups

11/8/7/6/6

October 2, 2011

Yard Work

October 1, 2011

Rest Day

September 30, 2011

AM Strength Session

[Cycle 1 - Wave 2 - Squat/Military Press]

Box Squat: 145lbsx3, 165lbsx3, 185lbsx10
Squat: 145lbsx3, 165lbsx3, 185lbsx5
ATG Squat: 145lbsx20 (my first 20 rep squat set)

Military Press: 90lbsx3, 100lbsx3, 115lbsx4

*3 warm-up sets; 3rd working set for reps

[172]

September 29, 2011

Rest Day

September 28, 2011

Rest Day

September 27, 2011

AM Strength Session

[Cycle 1 - Wave 1 - Push Press]

Push Press: 120lbsx5, 125lbsx5, 135lbsx4*

Sledgehammer Swings for reps over 5 mins: 155-160 reps

Barbell Carry w/ 135lbs:

20 secs + 10 sec rest
15 secs + 7 secs rest
10 secs + 5 secs rest
10 secs + 5 secs rest
10 secs + 5 secs rest
10 secs + 5 secs rest

*3 warm-up sets; 3rd working set for reps

September 26, 2011

AM Pull-Ups

10/8/6/6/6

September 25, 2011

Rest Day

September 24, 2011

AM Strength Session

[Cycle 1 - Wave 1 - Squat/Bench Press]

Front Squat: 95lbsx5, 110lbsx5, 125lbsx10*

Bench: 135lbsx5, 155lbsx5, 175lbsx5

PM Pull-Ups

10/8/6/6/6

September 23, 2011

Rest Day

September 22, 2011

PM Pull-Ups: 10/8/6/6/6

September 21, 2011

AM Strength Session

[Cycle 1 - Wave 1 - Deadlift]

Deadlift: 205lbsx5, 225lbsx5, 245lbsx7*

*3 warm-up sets; 3rd working set for reps

PM Pull-Ups: 10/8/6/6/6

September 20, 2011

PM Pull-Ups: 10/8/6/6/6

September 19, 2011

AM Strength Session

[Cycle 1 - Wave 1 - Squat/Military Press]

Box Squat: 135lbsx5, 155lbsx5, 175lbsx12*
Squat: 135lbsx5, 155lbsx5, 175lbsx5

Military Press: 80lbsx5, 90lbsx5, 105lbsx7

PM Pull-Ups: 10/8/6/6/6

September 18, 2011

Rest Day

September 17, 2011

PM Conditioning

Mud Run w/ Jessica

September 16, 2011

AM Conditioning

Tested Push-Ups in 1 Min: 52 push-ups

PM Pull-Ups: 10/8/6/6/6

September 15, 2011

AM Strength Session

Tested Front Squat: 125lbsx10*

*3 warm-up sets

Tested Standing Long Jump: 69 inches

Tested Triple Standing Long Jump: N/A

PM Pull-Ups: 10/8/6/6/6

September 14, 2011

PM Pull-Ups: 10/8/6/6/6

September 13, 2011

AM Strength Session

Retested Maxes

Squat: 170lbsx10 (est. max = 227lbs)
Bench: 165lbsx12 (est. max = 231lbs)
Deadlift: 200lbsx12 (est. max = 280lbs)
Military Press: 105x8 (est. max = 133lbs)

[173.8; 178.6]

September 12, 2011

AM Strength Session

[Cycle 8 - Wave 2 - Push Press/Clean]

Various Practice Sets in the Clean (up to 85 lbs)

Push Press: 115lbsx8, 125lbsx8, 135lbsx5*

35LB KB Swings: 2x20 per arm

Various Practice Sets in the Clean (up to 105 lbs)

PM Pull-Ups

Recon Ron Day 5: 10/7/6/6/5

September 11, 2011

PM Conditioning

Mowed the grass

PM Pull-Ups

Recon Ron Day 4: 10/7/6/6/5

September 10, 2011

AM Conditioning

1.5 hours of tennis with Ben
20 minutes of basketball with Bem

September 9, 2011

Rest Day

PM Pull-Ups

Recon Ron Day 3: 10/7/6/6/5

September 8, 2011

AM Strength Session

[Cycle 8 Wave 2 - Squat/Bench]

Front Squat: 115lbsx3, 125lbsx3, 140lbsx3, 150lbsx3

Front Squat:

95lbsx15
95lbsx10
95lbsx10

Bench Press: 160lbsx3, 180lbsx3, 200lbsx1, 195lbsx1

Bench Press:

145lbsx12
145lbsx9
145lbsx7

Finisher:

Cross-Walk w/ 45lb plate and 35lb KB overhead (2 round-trips per arm)

PM Pull-Ups

Recon Ron Day 2: 10/7/6/6/5


[174, 180.2]

September 7, 2011

PM Conditioning

Tabata Sprints around the neighborhood (1.3 mi)*

*combination of tabata and mail box sprints (including big hill, etc.)

PM Recon Ron Pull-Ups

Week 7 Day 1: 10/7/6/5/5*

*missed 4th set by 1 rep; 1.5 min rest b/w sets

[174; 181]

September 6, 2011

Rest Day

[174, 180.2]

September 5, 2011

AM Strength Session

[Cycle 8 - Wave 2 - Deadlift]

Deadlift: 200lbsx3, 230lbsx3, 255lbsx3*
Deadlift: 250lbsx2, 24lbsx1

Rack Pulls:

255lbsx3
255lbsx3
255lbsx3

Rack Holds:

255lbs--> 3 grips for 10 seconds/5 seconds/10 seconds
260lbs--> 3 grips for 10 seconds/5 seconds/10 seconds
265lbs--> 3 grips for 10 seconds/5 seconds/10 seconds

Single Leg Deadlifts (practice)

95lbsx4 per leg

Finisher:

1st Set=

Shoulder Carry Punching Bag to Sledge
25 sledgehammer swings per arm
Shoulder Carry Punching Bag to Shed
1 min plank hold

2nd set =

Shoulder Carry Punching Bag to Sledge
25 sledgehammer swings per arm
Shoulder Carry Punching Bag to Shed
1:15 min plank hold

*3 warm-up sets, 3rd set is for reps

[174]

September 4, 2011

Rest Day

[174]

September 3, 2011

PM Strength Session

[Cycle 8 - Wave 2 - Squat/Military Press]

Box Squat: 170lbsx3, 195lbsx3, 220lbsx5

Regular Squat:

195lbsx5
195lbsx4
195lbsx3

ATG Squat:

145lbsx10
135lbsx15 (attempted 20 reps)
115lbsx10 (attempted 20 reps)

Military Press: 105lbsx3, 120lbsx3, 125lbsx2, 130lbsx.75, 130lbsx1

Thick Bar Military Press/Push-Up Combo:

80lbsx12 + 20 push-ups
80lbsx7 + 20 push-ups
80lbsx6 + 20 push-ups

Finisher:

Wall Balls for 2.5 mins w/ heavy ball: 52 reps

[175]

September 2, 2011

AM Conditioning

1.3 mi run around neighborhood w/ Ben (9:45)(7:30 pace)



[175, 178.2]

September 1, 2011

AM Strength Session

[Cycle 8 - Wave 1 - Push Press]

Push Press: 115lbsx5, 125lbsx5, 135lbsx6
KB Swings: 2x15 (per arm)
Squat Jumps: 10

PM Conditioning

1 hour of tennis with Ben

[175, 179.5]

August 31, 2011

Rest Day

[Stomach Bug]

August 30, 2011

Rest Day

[Stomach Bug]

August 29, 2011

Rest Day

[Stomach Bug]

August 28, 2011

PM Strength Session

[Cycle 8 - Wave 1 - Squat/Bench]

Front Squat: 110lbsx5, 125lbsx5, 140x3, 140x3
Bench Press: 145lbsx5, 170lbsx5, 190lbsx5 (solid!)

Bench:

135lbsx16
135lbsx9
135lbsx10

August 27, 2011

1.5 hours of tennis with Ben.

August 26, 2011

Rest Day (recovering from back tweak)

August 25, 2011

AM Strength Session

[Cycle 8 - Wave 1 - Deadlift]

Deadlift: 185lbsx5, 215lbsx5, 245lbsx6
Planks: 1.5 minute, 1 minute
Side Plank: 1 minute per side

PM Pull-Ups:

Day 4: 9/7/6/5/5

[176]

August 24, 2011

PM Conditioning

Hill Sprints: 7 trips
Pull-Ups Day 3: 9/7/6/5/5

[176; 181.4 at work]

August 23, 2011

PM Strength Session

[Cycle 8, Wave 1 - Squat/Military Press]

Box Squat: 155lbsx5, 180lbsx5, 205lbsx6*
Squat: 185lbsx5, 185lbsx4, 185lbsx3
ATG Squat: 145lbsx10, 145lbsx8, 145lbsx10

Military Press: 95lbsx5, 110lbsx5, 120lbsx4
35lb KB Press: 1x10 per arm, 1x10 per arm

Push Press: 120lbsx5
Pull-Ups: 5

Finisher: 120lb hold x 1.5 min, 120lb hold x .75min

*3 warm-up sets; 3rd set is for reps

PM Pull-Ups

Day 2: 9/7/6/5/5

August 22, 2011

AM Pull-Ups

Day 1: 9/7/6/5/5

PM Strength Session

[Cycle 8, Wave 1 - Squat]

Squat: 155lbsx5, 180lbsx5*

[workout interrupted]

*3 warm-up sets

August 21, 2011

Rest Day

August 20, 2011

Interval Run with Dad (1 hour)

August 19, 2011

AM Strength Session

[Cycle 7, Wave 3 - Bench]

Bench: 165lbsx5, 190lbsx3, 200lbsx?, 205lbsx1, 210lbsx0

80lb SB Squats: 2x10

August 18, 2011

PM Conditioning

1.3 mile walk with Zack

Started "Recon Ron" Pull-Up Program: 9/7/6/5/5

August 17, 2011

[176; 182.4 at work]

August 16, 2011

[Cycle 7, Wave 3 - Deadlift]

Deadlift: 205lbsx5, 235lbsx3, 260lbsx6*

*3 warm-up sets; 3rd working set for reps

Finisher:

Farmer Carry 1.5 trips across yard w/ 35lb KB and 65lb DB
Kneeling Sledgehammer Swings (20 per arm)
Farmer Carry back to starting position w/ 35lb KB and 65lb DB

Punching Bag Flips 1.5 trips across the yard
Kneeling Sledgehammer Swings (10 per arm)
Punching Bag Flips back to starting position

30 seconds of rest

Farmer Carry 1.5 trips across yard w/ 35lb KB and 65lb DB
Kneeling Sledgehammer Swings (20 per arm)
Farmer Carry back to starting position w/ 35lb KB and 65lb DB

Punching Bag Flips 1.5 trips across the yard
Kneeling Sledgehammer Swings (10 per arm)
Punching Bag Flips back to starting position

Time: 13:10

[177; 179.6 office]

August 15, 2011

PM Conditioning

Walked 1.3 mi with Zack.

PM Pull-Ups

Day 1: 5, then switched to power rack bar: 7/9/6/6/6
(focusing on technique tonight)

[177; 180.2 official office weigh-in, no shoes]

August 14, 2011

PM Strength

[Cycle 7, Wave 3 - Squat/Military Press]

Box Squat: 170lbsx5, 190lbsx3, 210lbsx6*

ATG Squat: 115lbsx5, 135lbsx10, 135lbsx8, 145lbsx5

Military Press: 110lbsx5, 120lbsx3, 135lbsx1 (clean/push press), 130lbsx1

Thick Bar Military Press:

95lbsx5
95lbsx7
95lbsx7

Dips: 10/10/8

Finisher:

80lb Sandbag Bear Hug for Time: 2:11, 1 min rest, 2:30

*3 warm-ups sets; 3rd working set is for reps.

[177]

August 13, 2011

PM Conditioning

1.3 mi run around neighborhood (9:35)(7:22 pace)*

*stopwatch messed up but 9:35 is the best guess based on my watch; best run I have had in a long time; only stopped once; muscled through the hill; increased the pace at the end; good mental focus; etc.

August 12, 2011

[Cycle 7, Wave 2 - Deadlift]

Deadlift: 215lbsx3, 220lbsx3, 250lbsx4*

Rack Pulls: 135lbsx5, 185lbsx4, 205lbsx4, 225lbsx4, 250lbsx3, 260lbsx1

Plank Holds: 1:30 min, 1 min rest, 1:15

*3 warm-up sets; 3rd working set for reps; did too much weight on first set.

[176]

August 11, 2011

AM Conditioning

Walked 1.3 miles with Zack

PM Conditioning

Walked 1.3 miles with Zack (and Kate on back)

PM Pull-Ups

Day 5:

Weighted Pull-Ups with 20lb DB: 4/4/3/3 and max rep w/ no weight (4)

[177; 181.8 at work]

August 10, 2011

AM Strength Session

[Cycle 7, Wave 2 - Bench]

[Focusing on Bench Technique]

Bench Press:

3 warm-up sets and then
155lbsx3
175lbsx3
175lbsx3
200lbsx1

(struggled with the prescribed weight/reps)

195lbsx1
190lbsx3
185lbsx3

Bench Press:

(for max reps)

135lbsx15
135lbsx11
135lbsx9

Sandbag Bench w/ 85lb bag:

10 reps
6 reps
9 reps

Bent Over Row: 115lbsx5

PM Conditioning

Hill Sprints: 6 trips
Day 4 Pull-Ups: 5x10 (5 rep training sets)

[177, 180.6 at office]

August 9, 2011

AM Strength Session

[Cycle 7, Wave 2 - Squat]

[Focusing on Squat Technique]

Box Squat:

95lbsx5
105lbsx5
115lbsx5
125lbsx5
135lbsx5
145lbsx4

155lbsx3 (higher box)
155lbsx3
165lbsx3
175lbsx3
180lbsx3
200lbsx4 (higher box)

Bulgarian Bag Squats: 20

Finisher:

Round 1: 95lb thrusters x 10 plus 10 walking lunges per leg

[1.5 mins of rest]

Round 2: 95lb thrusters x 10 plus 10 walking lungers per leg

PM Pull-Ups

One Max Set of Pull-Ups (10)

[177, 182.6 at office]

August 8, 2011

AM Conditioning

35 push-ups

PM Strength Session

Various Squat Technique Work (up to 155 lbs)

Day 3 Pull-Ups:

Regular: 5 reps x 3
Close: 5 reps x 3
Wide: 5/5/4

[training reps = 5]

August 7, 2011

PM Conditioning

Walked 1.3 miles carrying Kate in backpack.

Walked .5 miles with Zack

Day 2 Pull-Ups: 1/2/3/4/5/6/7/6/4

August 6, 2011

AM Strength Session

[Cycle 7, Wave 2 - Military Press]

Temp = 94 degrees w/ 107 "feels like"!!

Military Press: 100lbsx3, 115lbsx3, 130lbsx1.75, 130lbsx1
Military Press: 125lbsx3, 125lbsx1 (hold 7 secs)*

followed by

Modified Crossfit Finisher (for time):

[approx 27 to 28 mins]

2 minute jump rope (off and on due to trip-ups)
30 wallballs w/ 20lb ball
20 hanging knees to chest
30 squat jumps
20 bulgarian bag upright rows
30 burpees
Military Press: 95lbsx20
2 across the yard and back sled drag trips (12 total pulls)
[bulgarian bag and water ball on board the sled]

PM Conditioning

Walked 1.5 mi with Zack

PM Pull-Ups

Day 1: 10/7/6/6/6

[177; 175 after workout]

August 5, 2011

AM Conditioning

1 hour of yard work

[178]

August 4, 3011

AM Strength Session

[Cycle 7, Wave 1 - Deadlift]

Deadlift: 180lbsx5, 205lbsx5, 235lbsx7*

followed by

Modified Crossfit Finisher (for time):

5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
1 run across yard and back

5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
2 runs across yard and back

5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
3 runs across yard and back

5 pull-ups/5 dips
Deadlift: 155lbsx10
1 minute plank hold
4 runs across yard and back

Time for Finisher: 19:07
[7:40 for 1st 2 rounds; 5:29 for 3rd round; 5:58 for 4th round]

*3 warm-up sets; 3rd work set is for reps

PM Conditioning

1 hr of yard work

[179; 177 after workout]

August 3, 2011

AM Conditioning

30 push-ups

PM Conditioning

1.3 mi run around neighborhood (9:49)(7:32 pace)

[180]

August 2, 2011

AM Strength Session

[Cycle 7, Wave 1 - Bench]

Bench: 145lbsx5, 165lbsx5, 190lbsx4*
Bench:

185lbsx3
180lbsx2
175lbsx4
170lbsx5
165lbsx4

135lbsx11
135lbsx7
135lbsx8

Finisher:

11 sled pulls around the yard
(loaded w/ Bulgarian sandbag and 80lb sandbag)

*3 warm-up sets; 3rd workset is for reps

PM Pull-Ups

Repeat Day 2: 1/2/3/4/5/6/6/5

[180]

August 1, 2011

PM Conditioning

Pull-Ups Day 4: 5/5/5/5/5/5/5/4 (5 rep training sets)

July 31, 2011

PM Strength Session

[Cycle 7, Wave 1 - Squat]

Squat: 145lbsx5, 170lbsx5, 190lbsx5*
Squat:

170lbsx7
170lbsx5
170lbsx4

Front Squat:

115lbsx5
115lbsx5
115lbsx10

Ass to Grass Squat:

135lbsx7

Pull-Ups Day 3:

Regular Grip: 5/5/5
Close Grip: 5/5/5
Wide Grip: 3/3/3

[Training Rep = 5]

Finisher:

80lb Sandbag Bear Hug from porch to shed

80lb Sandbag Shoulder from shed across yard and back (per arm)

80lb Sandbag OH Press from shed across yard and back (took a break 3/4 of the way; finished by holding OH for 20 secs)

*3 warm-up sets; 3rd set for max reps

[181]

July 30, 2011

Interval Run on Beach with Stroller/Maddy + 100 squats

30 push-ups; 10 pull-ups on swingset

July 29, 2011

Interval Run on Beach + 100 push-ups

July 28, 2011

Rest Day

July 27, 2011

AM Strength Session

[Cycle 7, Wave 1 - Military Press]

Press: 95lbsx5, 110lbsx5, 120lbsx4*
Press: 125lbsx1, 125lbsx1, 125lbsx1, 125lbsx1, 130lbsx1 (hold for 20 secs)

Thick Bar Press/Push-Ups Combo:

75lbsx10 + 20 push-ups
75lbsx6 + 15 push-ups
75lbsx7 + 15 push-ups

Finisher: Farmer Carry/Sledgehammer Combo

20 swings per arm + to shed and back with 2 45's
15 swings per arm + to shed and back with 2 45's
15 swings per arm + to shed with 2 45's

[Time = 5:20]

*3 warm-up sets; 3rd set for max reps

July 26, 2011

AM Conditioning

Pull-Ups Day 1: 10/8/6/5/6

PM Conditioning

Hills Sprints: 5 trips

[180]

July 25, 2011

AM Strength Session

[Cycle 6, Wave 3 - Deadlift]

Deadlift: 200lbsx5, 225lbsx3, 255lbsx1*
Deadlift Singles: 245lbsx1, 235lbsx1, 225lbsx2
Deadlift: 135lbsx20
Planks:

2 min + 2 min rest
1 min + 1 min rest
1 min

[180]

July 24, 2011

PM Conditioning

Ran a 5k around neighborhood in 29:05 (9:22 pace)

July 23, 2011

[Cycle 6, Wave 3 - Bench]

Bench: 160lbsx5, 185lbsx3, 205lbsx1*
Bottom Position Bench:

170lbs x 1
165lbs x 4 x 4 x 5

Bench:

135lbs x 9
135lbs x 8
135lbx x 7

Curls:

75lbs x 8 + 5 pull-ups
75lbs x 8 + 5 pull-ups

Tennis with Ben: split 2 sets

*3 warm-up sets; last set is for max reps

July 22, 2011

1.5 hrs of yard work

July 21, 2011

Rest Day

July 20, 2011

Tennis with Ben

July 19, 2011

[Cycle 6, Wave 3 - Squat]

Squat: 160lbsx5, 185lbsx3, 205lbsx2*
Squat: 170lbs x 7, x 5, x 4
"Ass to Grass" Squats: 135lbs x 9, x 8, x 7

Pull-Ups Day 1: 10/6/4/4/5

*3 warm-up sets; last set is for max reps

July 18, 2011

Rest Day

July 17, 2011

[Cycle 6, Wave 3 - Military Press]

Military Press: 105lbsx5, 120lbsx3, 130lbsx1, 130lbsx2*
Cleans: 130lbs x 10
Military Press:

105lbsx8
105lbsx5
95lbsx6 (thick bar)

Dips:

1x5
1x5
2x10

Pull-Ups Day 4: 4 reps x 10 sets

*3 warm-up sets; last set is for max reps

July 16, 2011

Rest Day

July 15, 2011

AM Strength Session

[Cycle 6, Wave 2 - Deadlift]

Deadlift: 185lbsx3, 215lbsx3, 240lbsx3*
Plank/Pull-Up Combo:

1.5 min plank + 8 pull-ups
1.0 min plank + 5 pull-ups
1.0 min plank + 6 pull-ups

Thickbar Deadlift:

135lbs x 7
135lbs x 6

*3 warm-up sets; last set is for max reps

(did alternate grip on third set)

[179]

July 14, 2011

Rest Day

July 13, 2011

PM Strength Session

[Cycle 6, Wave 2 - Bench]

Bench: 150lbsx3, 175lbsx3, 195lbsx3*
Bench: 172.5lbsx6, 170lbsx6, 165lbsx7
Bottom Position Thick Bar Bench:

125lbsx8, 135lbsx6, 145lbsx6

Pull-Ups Day 3:

Regular Grip: 4x3
Close Grip: 4x3
Wide Grip: 3/3/2

[4 rep training set]

Finisher: 80lb sandbag shoulder

Right Side: 45secsx2
Left Side: 45 secsx2

[180]

July 12, 2011

AM Conditioning

30 push-ups

PM Conditioning

Ran/Walked w/ Dad for 1.5 hrs.

[179]

July 11, 2011

PM Strength Session

[Cycle 6, Wave 2 - Squat]

Squat: 150lbsx3, 170lbsx3, 190lbsx5*
Squat: 165lbsx6, 165lbsx6
Box Squat: 165lbsx10

Pull-Ups Day 2: 1/2/3/4/5/6/3/3

[179]

July 10, 2011

3 hours of yardwork.

July 9, 2011

2 hours of tennis w/ Ben (lost all 3 sets)

July 8, 2011

AM Strength Session

[Cycle 6, Wave 2 - Military press]

Military Press: 95lbsx3, 110lbsx3, 125lbsx2*
Military Press:

125lbsx2 (hold 20 secs)
125lbsx1 (hold 20 secs)
130lbsx0 (cleaned to shoulders but failed on rep)
115lbsx3 (hold 20 secs)

Dips: 10/9/8
Pull-Ups: 5 reps x 2 sets
Finisher: 50 sledgehammer swings a/g fallen tree

(3 warm-up sets; 3rd set is for max reps)

PM Conditioning

2 hours of mowing

Pull-Ups Day 1: 10/7/5/5/5 (32)

[179]

July 7, 2011

AM Conditioning

40 pushups
1.3 mi run around neighborhood (10:03)(7:44 pace)
30 pushups

[180]

July 6, 2011

AM Strength Session

[Cycle 6, Wave 1 - Deadlift]

Deadlift: 175lbsx5, 200lbsx5, 225lbsx5
Plank: 1.5 mins x 2

[181]

July 5, 2011

1.5 hours of tennis w/ Ben (lost 2-6, 2-6, 3-6)

July 4, 2011

Tennis with Elizabeth [won 6-2, 7-6 (5)]

July 3, 2011

Played catch w/ Ben M.

July 2, 2011

2 hours of Tennis w/ Ben, Ben, and Elizabeth.

July 1, 2011

Rest Day

June 30, 2011

Strength Session

[Cycle 6, Wave 1 - Bench]

Bench: 140bsx5, 160sx5, 185lbsx5
Bottom Position Bench: 165 lbs --> 4/4/4
Pull-Ups: 6/6/6/

[180]

June 29, 2011

Rest Day

June 28, 2011

Tennis with Ben (splits sets, 6-4 Ben and 7-6 me).

June 27, 2011

Rest Day

June 26, 2011

Strength Session

[Cycle 6, Wave 1 - Squat]

Squat: 145bsx5, 165sx5, 185lbsx5
Squat: 165 lbs --> 9/10/10
Pull-Ups: 7/7/4
Lunges: 30

[180]

June 25, 2011

2 hours of tennis with Ben (won 2 sets to 1)

30 minutes of basketball with Ben

June 24, 2011

Rest Day

June 23, 2011

Rest Day

June 22, 2011

Rest Day

June 21, 2011

3 hours of tennis w/ Ben (lost 3 sets to 1)

June 20, 2011

Rest Day

June 19, 2011

Father's Day Workout

[Cycle 6, Wave 1 - Press]

Press: 95lbsx5, 105sx5, 115lbsx6
Dips: 5/10/6/8
Ran with Dad on Base

June 18, 2011

Rest Day

June 17,2011

[Cycle 5, Wave 3 - Deadlift]

Deadlift: 205lbsx5, 220lbsx3, 245lbsx2
Plank Holds: 1 min x 3
Pull-Ups 5 reps x 4 sets
Finisher: Hauled downed tree to edge of yard

June 16, 2011

Tennis with Ben

June 15, 2011

Rest Day

June 14, 2011

AM Strength Session

[Cycle 5, Wave 3 - Bench]

Bench: 160lbsx5, 180lbsx3, 200lbsx1, 205lbsx1
Bottom Position Bench: 175lbsx1
Bench: 165lbsx5, 165lbsx5, 165lbsx6
"Lever": Kroc Rows with 115lb barbell--

5 reps/arm x 1 (close to end with thick grip)
5 reps/arm x 1 (closer to middle with thick grip)
10 reps/arm x 1 (middle of bar without thick grip)

PM Pull-Ups

Day 1: 11/7/5/5/5
[179]

June 13, 2011

Rest Day

June 12, 2011

Basketball with Ben

June 11, 2011

PM Strength Session

[Cycle 5, Wave 3 - Squat]

Squat: 145lbsx5, 165lbsx3, 185lbsx5
Box Squat: 30 reps at 165lbs for time (5:25)
Wall Ball: 5 mins w/ 20lb ball (108 reps)
[compare to 4/30/11: 98 reps]

June 10, 2011

AM Tennis with Ben

Lost 6-1, 7-6 (long 2 sets)

June 9, 2011

Rest Day

10 pull-ups

June 8, 2011

AM Strength Session

[Cycle 5, Wave 3 - Military Press]

Press: 100lbsx5, 115lbsx3, 125lbsx2
Water Ball:

OH Carry 2 sets to exhaustion
Bear Hug carry to exhaustion

30 burpees

[179]

June 7, 2011

AM Tennis

Won 2 sets to 1

PM Pull-Ups

Day 1: 11/7/6/5/6

June 6, 2011

Rest Day

June 5, 2011

PM Strength Session

[Cycle 5, Wave 2 - Deadlift]

Deadlift: ??lbsx5, ??lbsx5, 230lbsx5
Deadlift: 240lbsx1, 250lbsx1, 260lbsx1
Plank Holds:

2.0 mins, 1.5 min rest
1.5 mins, 1.0 min rest
1.0 min

June 4, 2011

PM Tennis

Won 6-2, 3-6, 6-2 in 100 degree heat.

June 3, 2011

Rest Day

June 2, 2011

AM Strength Session

[Cycle 5, Wave 2 - Bench press]

Bench Press: 145lbsx3, 170lbsx3, 190lbsx4
Bench Press: 165lbsx9, 165lbsx5 (thick bar), 165lbsx4

Finisher:

5 trips of punching bag flips and 30lb DB shot-puts

June 1, 2011

Rest Day

PM Pull-Ups

Day 3:

Regular: 5/5/5
Close: 5/5/4
Wide: 4/4/4

[Training Rep = 5]

May 31, 2011

AM Strength Session

[Cycle 5, Wave 2 - Squat]

Squat: 135lbsx3, 155lbsx3, 175lbsx7
50 Bodyweight Squats
Pull-Ups (rack bar): 1/2/3/4/5/6/7/6/4

May 30, 2011

Rest Day

PM Pull-Ups

Day 1: 10/7/5/4/5/

May 29, 2011

AM Conditioning

5 trips of long hill sprints at Bedfords lake house (with 20 push-ups/trip)

May 28, 2011

Rest Day

May 27, 2011

AM Strength Session

[Cycle 5, Wave 2 - Military Press]

Press: 95lbsx3, 105lbsx3, 120lbsx4
Pull-Ups (on power rack):

Regular Grip: 3x5
Close Grip: 5/3/4
Wide Grip: 5/4/4

Sledgehammer Swings for 5 mins (142 swings)

[180]

May 26, 2011

Rest Day

May 25, 2011

1.5 hrs tennis w/ Ben (won 6-4, 0-6, 6-2)

May 24, 2011

AM Strength Session

[Cycle 5, Wave 1 - Deadlift]

Deadlift: 175lbsx5, 195lbsx5, 225lbsx6
Plank Holds:

2.0 mins, 1.5 min rest
1.5 mins, 1.0 min rest
1.0 min

Pull-Ups: 30 pull-ups for time (7:30)



Sled Pulls: 10 trips (35lbs + Maddy)

May 23, 2011

Rest Day

May 22, 2011

PM Strength Session

[Cycle 5, Wave 1 - Bench Press]

Bench: 135lbsx5, 160lbsx5, 180lbsx4
Thick Bench: 160lbsx7, 160lbsx6, 160lbsx5
Pull-Ups: 1/2/3/4/5/3/3 (rack bar)
Sled Pulls: 10 trips (35lbs + Maddy)

May 20, 2011

Rest Day

May 19, 2011

PM Strength Session

[Cycle 5, Wave 1 - Squat]

Squat: 140lbsx5, 160lbsx5, 180lbsx5
Hip Thrusts: 20x2
Pull-Ups: 6/6/6

PM Conditioning

Mowed grass

May 18, 2011

Rest Day

May 17, 2011

PM Strength Session

[Cycle 5, Wave 1 - Press]

Press: 85lbsx5, 100lbsx5, 115lbsx4
Dips/Pull-Ups: 10/7, 10/5, 10/4

May 16, 2011

Rest Day

May 15, 2011

AM Strength Session

[Cycle 4, Wave 3 - Deadlift]

Deadlift: 185lbsx5, 210lbsx3, 235lbsx1, 235lbsx5 (alternate grip)
Push-Ups: 40/17/20

PM Conditioning

Ran for an hour w/ dad.

One year anniversary of starting Starting Strenth:

Heaviest Weights That Week versus This Week:

Squat: 160lbsx8 v. 180lbsx5
Bench: 155lbsx7 v. 195lbsx2
Deadlift: 185lbsx5 v. 235lbsx5
Press: 100lbsx5 v. 125lbsx3

Using rep formula, that is a total est. max weight of 726lbs v. 830lbs

May 14, 2011

2 hours of tennis w/ Ben

(lost 6-4, 1-6, 2-6)

May 13, 2011

AM Strength Session

[Cycle 4, Wave 3 - Bench Press]

Bench: 155lbsx5, 175lbsx3, 195lbsx2
Bottom Position Bench: 165lbsx7, 175lbsx5, 185lbsx2
Thick Bar Bench: Cannot Remember What I Did
Krock Rows (thick bar):

50lbsx10 (per arm)
50lbsx12 (per arm)
50lbsx15 (per arm)

Heavy Sandbag Overhead: 2x30 second trips

May 12, 2011

Rest Day

May 11, 2011

AM Strength Session

[Cycle 4, Wave 3 - Squat]

Squat: 135lbsx5, 155lbsx5, 180lbsx5
Box Squats: 165lbsx8, 175lbsx5, 185lbsx3
Lunges w/ Bulgarian Sandbag: 2x20
Hip Thrusts w/ Bulgarian Sandbag: 3x20

AM Pull-Ups

Day 3:

Regular: 3x4
Close: 3x4
Wide: 3x4

[Training Reps = 4]

May 10, 2011

Rest Day

May 9, 2011

PM Strength Session

[Cycle 4, Wave 3 - Press]

Press: 95lbsx5, 110lbsx3, 125lbsx3
Dumbbell Press: 45lbsx3 per arm
Dumbbell Push Press: 45lbsx10/arm, 45lbsx10/arm, 50lbsx7 per arm
Sledgehammer Swings: 100 total swings (50/arm, no rest)

PM Pull-Ups

Day 2: 1/2/3/4/5/6/6/4

May 8, 2011

Rest Day

May 7, 2011

AM Strength Session

[Cycle 4, Wave 3 - Deadlift]

Deadlift: 185lbsx5, 210lbsx3, 235lbsx3*
Plank Holds: 2 mins/1.5 mins/1 min
Sled Pulls:

5 trips w/ big sandbag
5 trips w/ big and little sandbag
5 trips w/ big and little sandbag and 35lb KB

May 6, 2011

Pull-Ups

Day 1: 10/7/5/4/5

May 5, 2011

AM Strength Session

[Cycle 4, Wave 2 - Bench]

Bench: 145lbsx3, 165lbsx3, 185lbsx3*
Thick Bar Bench: 145lbsx8, 155lbsx5, 165lbsx3
Push-Ups: 20

PM Conditioning

1.3 mi run around neighborhood (09:39)(7:27 pace)

May 4, 2011

Pull-Ups: 10

May 3, 2011

[Enter Amounts for Retest]

May 2, 2011

Rest Day

May 1, 2011

Tennis: 2 hours w/ Ben

April 30, 2011

Wall Ball: 98 in 5 minutes

April 29, 2011

Rest Day

April 28, 2011

[Cycle 4, Wave 2 - Press]

Press: 90lbsx3, 105lbsx3, 115lbsx5*
Thick Bar Press: 85lbsx8, 95lbsx4, failed at 105 and 100lbs
30 push-ups
Sprints: 5 trips
35 push-ups

April 27, 2011

PM Pull-Ups

Day 3:

Regular Grip: 4x3
Close Grip: 4x3
Wide Grip: 4x3

April 26, 2011

AM Strength Session

[Cycle 4, Wave 1 - Deadlift]

Deadlift: 170lbsx3, 195lbsx3, 220lbsx6*
Deadlift Singles: 230lbsx1, 240lbsx1, 250lbs (fail), 250lbs (fail), 245lbsx1
Thick Bar Deadlift: 185lbsx1, 185lbsx1 (hold 5 secs)
Pull-Ups: 1/4
Plank Holds: 1 min x 1, 1.5+ min x 1

PM Pull-Ups

Day 2: 1/2/3/4/5/6/4/3

April 25, 2011

Rest Day

April 23, 2011

Tennis w/ Ben (lost 1-6, 7-6, 1-7)

Yard work for an hour

April 22, 2011

AM Conditioning

1.3 mi run around neighborhood (09:40)(7:27 pace)

PM Yardwork

Mowed grass for 1 hr

April 21, 2011

AM Strength Session

[Squat Workout]

Squat: 170lbsx6, 180lbsx4*
Lunge/Hip Thrust Combo: 30 lunges/20 hip thrusts x 3
Zercher Squat w/ Sandbag: Medium Bag x 20, Heavy Bag x 15

*tried to retest max to accommodate new squat form

April 20, 2011

Rest Day

April 19, 2011

AM Strength Session

[Cycle 3, Wave 1 - Press]

Press: 80lbsx5, 90lbsx5, 100lbsx10
Thick Press: 80lbsx5, 80lbsx5, 90lbsx3*
*Followed each set with 15 push-ups
Sledgehammer Swings: 25/arm

PM Pull-Ups

30lb weighted pull-ups: 3
15lb weighted pull-ups 5 reps x 2

April 18, 2011

Day 2 of Pull-Ups: 1/2/3/4/5/6/5/3

[181]

April 17, 2011

Tennis: 1 hour

Deadlift Workout

Deadlift: 175lbsx5, 200lbsx3, 225lbsx6
Thickbar Deadlift: 135lbsx5, 135lbsx5, 155lbsx5
Pull-Ups: 1/2/4/4/3

April 16, 2011

Rest Day

April 15, 2011

Treadmill: 5 mins @ 8.5mph

April 14, 2011

Rest Day

April 13, 2011

Bench Press Day

Bench Press: 145lbsx5, 165lbsx5, 185lbsx3
Thick Bar Krock Rows: 45lbsx10, 55lbsx7, 65lbsx5
Sandbag Carries: 3 trips around the yard

April 12, 2011

Rest Day

April 11, 2011

Squat Day

Squat: 145lbsx5, 165lbsx5, 185lbsx7
Lunges: 45

April 10, 2011

Tennis for 1.5 hours

April 7, 2011

AM Strength Session

[Cycle 4, Wave 1 - Press]

Press: 85lbsx5, 95lbsx5, 110lbsx5*
Thick Bar Press: 85lbsx5, 95lbsx3
Thick Bar Curls: 75lbsx7, 85lbsx5
Sandbag Carries on the Driveway

April 6, 2011

Have done various, but not too many, workouts since the last post, but have not recorded them. Have also played tennis a few times, dones a few pull-up routines, etc. Have definitely fallen off but getting back to it tomorrow. Diet has kind of gone to crap too, but "lost" some weight from not working out, ironically.

March 17, 2011

1 hour of tennis.

[183.4]

March 16, 2011

AM Strength Session

Squat Workout

PM Pull-Ups

Day 4: 4 sets of 6

March 15, 2011

Rest Day

March 14, 2011

Rest Day

March 13, 2011

PM Conditioning

1.3 mi run around neighborhood (9:50)

March 12, 2011

Rest Day

March 11, 2011

AM Conditioning

Squat Workout

[180.4 office]

March 10, 2011

PM Tennis

1 hour

PM Pull-Ups

Day 1: 12/7/6/6/6

[185.4 office]

March 8, 2011

AM Strength Session

[Cycle 3, Wave 3 - Deadlift]

Deadlift: 175lbsx5, 200lbsx3, 225lbsx3
Plank Holds: 1.5 mins/1.5 mins/1 min
Deadlift: 155lbsx20
Hip Thrusts: 3x20 (bodyweight)

*3 warm-up sets; 3rd set is for max reps.

[187.4 office]

March 7, 2011

Rest Day

Foam rolling; stretches.

[186 office]

March 6, 2011

AM Strength Session

[Cycle 3, Wave 3 - Bench]

Bench: 150lbsx5, 170lbsx3, 190lbsx3, 185lbsx4,
Bench (singles): 195lbs, 200lbs, 205lbs
Push-Ups: 2x30

*3 warm-up sets; 3rd set is for max reps.

PM Conditioning

Interval Run on Treadmill:

26 minutes at speeds ranging from 3 to 10 mph; 330 calories.

Pull-Ups: repeat day 4: 6/6/6/6/6/6/4

March 5, 2011

PM Pull-Ups

Day 4: 6/6/6/6/5

[6 rep training sets]

March 4, 2011

AM Strength Session

[Cycle 3, Wave 3 - Squat]

Squat: 175lbsx5, 200lbsx1
Squat: 135lbs at 3x5
Squat: 155lbs at 2x5
Squat: 205lbs x 1

[Had to dial-back weight since emphasis taken off quads and emphasis placed on under-utilized glutes/hamstrings as a result of fixes]

*3 warm-up sets; 3rd set is for max reps; each set followed by 5 pull-ups.

PM Pull-Ups

Day 3:

Normal: 3x5
Palms-In: 3x5
Wide: 3x5

[183.2 office weigh-in]

March 3, 2011

AM Conditioning

50 push-ups

[189.2 office]

March 2, 2011

[Cycle 3, Wave 3 - Press]

Press: 95lbsx5, 105lbsx3, 120lbsx5*
Dips: 3x10
DB/KB Presses: 45lbsx5/arm; 35lb KBx10/arm; 45lbsx5/arm**
Press: 65lbsx5

*3 warm-up sets; 3rd set is for max reps; each set followed by 5 pull-ups.
** arms were shot after dips

[188.4 office]

March 1, 2011

PM Conditioning

Treadmill: 3 min warm-up, 8mph for 6.5 mins, 9 mph for 1 min
Push-Ups: 40
Pull-Ups: Day 2: 1/2/3/4/5/6/6/4/4

[189.6 office]

February 28, 2011

AM Strength Session

[Cycle 3, Wave 2 - Deadlift]

Deadlift: 165lbsx3, 190lbsx3, 210lbsx10*
Deadlift: 230lbsx1, 240lbsx1, 250lbsx1
Plank Holds: 3x1 min
Bulgarian Sandbag Rows: 20

*3 warm-up sets; 3rd set is for max reps.
*tried alternate grip on third set

PM Pull-Ups

Day 1: 10/6/5/5/5

[190 office, 186.4 home]

February 27, 2011

2.5 hrs of tennis w/ Ben
[7-6, 0-6, 0-6, 3-6]

February 26, 2011

[Cycle 3, Wave 2 - Bench]

Bench: 140lbsx3, 160lbsx3, 180lbsx8*
Bottom Position Bench: 145lbsx5, 145lbsx5 145lbsx5
Kroc Rows: 60lbsx10, 65lbsx7, 70lbsx5
Heavy Bag Flips: 2 trips (52 flips)
Hill Sprints: 5 trips

February 25, 2011

PM Pull-Ups

Repeat Day 2: 1/2/3/4/5/6/7/4/4

[184.8 office weigh-in]

February 24, 2011

[Cycle 3, Wave 2 - Squat]

Squat: 165lbsx3, 185lbsx3, 205lbsx4*
Squat: 165lbsx10, 145lbsx10, 125lbsx20
GHR: 2x10
Lunges: 20

[188 office]

February 23, 2011

AM Pull-Ups

Day 4: 5x10

[5 rep training sets]

[189.2 office]

February 22, 2011

AM Strength Session

[Cycle 3, Wave 2 - Press]

Press: 85lbsx5, 100lbsx3, 110lbsx8*
Dips: 3x10
35lb KB Press: 3x8(average), per arm
Sledgehammer Swings: 25/arm, 15/arm, and 10/arm (minimal rest)

[190 office]

[started vitamins/fish oil]

February 21, 2011

PM Pulls-Ups

Day 3:

Regular Grip: 3x5
Palms Facing (close): 3x5
Wide Grip: 3x5

February 20, 2011

PM Strength Session

[Cycle 3, Wave 1 - Deadlift]

Deadlift: 155lbsx5, 175lbsx5, 200lbsx9*
Deadlift: 205lbsx3, 210/215/220/225lbs x 1

Sled Pulls: (Maddy + 35lbs)x Multiple Times

*3 warm-up sets; 3rd set is for max reps.

PM Pull-Ups

Day 3:

[185 home]

February 19, 2011

Tennis w/ Ben (lost 7-5, 4-6, 1-4)

February 18, 2011

PM Pull-Ups

Day 2: 1/2/3/4/5/6/5/3

[186 office weigh-in]

February 17, 2011

PM Tennis

[Defaulted--Partner didn't show]


[189.6 office]

February 16, 2011

PM Strength Session

[Cycle 3, Wave 1 - Bench]

Hill Sprints: 9 trips
Bench: 130lbsx5, 150lbsx5, 170lbsx10*
Bottom Position Bench: 135lbsx5, 135lbsx5, 135lbsx5
Kroc Rows: 35lb KB x 20, 35lb KB x 15, 35lb KB x 10 (per arm)

*3 warm-up sets; 3rd set is for max reps.

PM Pull-Ups

Day 1: 10/7/5/6/5

[192.4 office, 187 home]

February 15, 2011

Rest Day

February 14, 2011

[Cycle 3, Wave 1 - Squat]

Squat: 150lbsx5, 175lbsx5, 200lbsx4, 200lbsx3*
Squat: 165lbsx8, 165lbsx7, 165lbsx6
GHR: 3x10
Sled: 6 pulls w/ water ball as weight
Lunges: 40

*3 warm-up sets; 3rd set is for max reps.

[191.6 office]

February 13, 2011

Tennis w/ Ben 2 hours (lost 1-6, 6-7, 3-6)

February 12, 2011

Rest Day

February 11, 2011

PM Strength Session

[Cycle 3, Wave 1 - Military Press]

Hill Sprints: 8 trips
Press: 80lbsx5, 95lbsx5, 105lbsx7*
Dips: 1x10, 1x8, 1x8, 1x4
Press: 110lbsx0 (failed), 95lbsx3, 85lbsx5, 65lbsx9

*3 warm-up sets; 3rd set is for max reps.

PM Pull-Ups

Repeat Day 2: 1/2/3/4/5/6/6/4

[187.8 office; 186 official weigh-in]

February 10, 2011

Tennis Practice (1hr)

PM Pull-Ups

Day 4: 5/5/5/5/5/5/4

[5 rep training sets]

[186 home; 190.2 office]

February 9, 2011

PM Strength Session

[Cycle 2, Wave 3 - Deadlift]

Deadlift: 170lbsx5, 190lbsx3, 215lbsx7*
Deadlift: 185lbsx5, 185lbsx5, 185lbsx5
Plank Holds: 1 min x 3

*3 warm-up sets; 3rd set is for max reps.

[186 home; 189.2 office]

February 8, 2010

PM Pull-Ups

Day 3:

3x4 regular grip
3x4 close grip (palms facing)
3x4 wide grip

[188 home; 191.2 office]

February 7, 2011

AM Conditioning

Sprints: 8 trips

PM Strength Session

[Cycle 2, Wave 3 - Bench]

Bench: 145lbsx5, 165lbsx3, 185lbsx5, 185lbsx3*
Bench: 135lbsx10, 135lbsx10, 135lbsx10
Kroc Rows: 3x10 (50lb DB per arm)

*3 warm-up sets; 3rd set is for max reps.

PM Pull-Ups

Day 2: 1/2/3/4/5/6/4/4

[187 home; 192.4 office]

February 6, 2011

PM Pull-Ups

Day 1: (max reps): 8/7/5/5/5

February 5, 2011

AM Strength Session

[Cycle 2, Wave 3 - Squat]

Squat: 170lbsx5, 190lbsx3, 225x0 (failed), 215lbsx1
Squat: 205lbsx2, 195lbsx2, 185lbsx0 (failed)
Squat: 135lbsx10, 115lbsx10, 115lbsx10
Lunges: 50

February 4, 2011

Rest Day

[186.8 office weigh-in no shoes, etc., 187 home]

February 3, 2011

PM Tennis

Lost in doubles 6-3,6-3

[191.2 office; 186.0 home]

February 2, 2011

AM Conditioning

Hill Sprints: 8 trips

PM Strenth Session

[Cycle 2, Wave 1 - Press]

Press: 90lbsx5, 100lbsx3, 115lbsx5, 115lbsx5, 120lbsx3
Dips: 3x10

[190 office; 187.8 home]

February 1, 2011

Rest Day

[191.6 office]

January 31, 2011

PM Strength Session

[Cycle 2, Wave 2 - Deadlift]

Deadlift: 160lbsx3, 185lbsx3, 205lbsx7

Pull-Ups: Repeat Day 3

3x4 normal grip
3x4 close grip
3x4 wide grip

[4 rep training set]

[191.6 office]

January 30, 2011

Tennis with Ben (3 sets)

[First time back for Ben since August]

January 29, 2011

AM Strength Session

[Cycle 2, 2nd Wave - Bench Press]

Bench: 135lbsx3, 155lbsx3, 175lbsx8*
Bench: 135lbs for max reps: 12/11/10

*3 warm-up sets; 3rd set is for max reps.

PM Pull-Ups

Day 4: 10 training sets @ 4 reps each.

January 28, 2011

Burpees: 28
Pull-Ups: Day 2

3x4 normal grip
3x4 close grip
3x4 wide grip

[4 rep training set]

[189.4 office weigh-in]

January 27, 2011

PM Strength Session

[Cycle 2, 2nd Wave - Squat]

Burpees: 14
Squat: 155lbsx3, 180lbsx3, 200lbsx4*
Squat: 200lbsx2, 180lbsx5, 165lbsx5, 135lbsx10
Lunges: 50
Burpees: 13

*3 warm-up sets; 3rd set is for max reps.

[191.4]

January 26, 2011

PM Conditioning

Sprints: 8 trips
Burpees: 26

PM Pull-Ups

Day 2: 1/2/3/4/5/6/4/3

[191.4]

January 25, 2011

AM Strength Session

[Cycle 2, 2nd Wave - Military Press]

Military Press: 85lbsx5, 95lbsx3, 105lbsx8
Dips: 3x10
Burpees: 25

[191.6]

January 24, 2011

AM Burpees

65 (Sat/Sun/Mon's)

PM Pull-Ups

Day 1: 9/5/5/4/4

[191.6]

January 23, 2011

Rest Day

January 22, 2011

Rest Day

January 21, 2011

AM Strength Session

[Cycle 2, 1st Wave - Deadlift]

Deadlift: 145lbsx5, 170lbsx5, 190lbsx8
Burpees: 41 (Thu/Fri)

[191.6]

January 20, 2011

Rest Day

PM Pull-Ups

Day 5: repeat day 2: 1/2/4/5?

January 19, 2011

PM Pull-Ups

Day 4: 9 training sets x 3 reps each

54 burpees (today's + mon/tues)

[192.2*]

*switching these to work weigh-ins

January 18, 2011

PM Strength Session

[Cycle 2, 1st Wave - Bench]

Bench: 125lbsx5, 145lbsx5, 165lbsx10
Kroc DB Rows: 55lbx4x10
Kroc KB Rows: 35lbx1x15
Sprints: 7 trips

PM Pull-Ups

Day 3:

Regular pull-ups: 3,3,3
Palms-in pull-ups: 3,3,3
Wide-grip pull-ups: 3,3,3

(training set = 3 reps)

[193.2 @ first work weigh-in, w/ clothes/shoes]

January 17, 2011

Rest Day

Pull-Ups Day 2: 1/2/3/4/5/6/4/3

[189]

January 16, 2011

PM Strength Session

[Cycle 2, 1st Wave - Squat]

Squat: 145lbsx5, 170lbsx5, 190lbsx8
Lunges: 50
Burpees: 16

January 15, 2011

Rest Day

Pull-Ups

Day 1: Max Reps: 9/6/5/4/4

Burpees: 29 (no rest, did today's and yesterday's)

[187.8]

January 14, 2011

AM Strength Session

[Cycle 2, 1st Wave - Military Press]

Military Press: 75lbsx5, 90lbsx5, 100lbsx10
Dips: 5x8

[188.2]

January 13, 2011

Rest Day

Burpees: 13

[188.8]

January 12, 2011

AM Conditioning

Sprints (7 trips)
Burpees: 12

January 11, 2011

Rest Day

11 burpees for burpee challenge

[191.6]

January 10, 2011

PM Strength Session

[Cycle 1, 4th wave deload - Deadlift]

Deadlift: 135lbsx5, 135lbsx5, 135lbsx5
Sumo Deadlift: 135lbsx10, 135lbsx10
Deadlift: 135lbsx10
Plank Holds:

1:30min, 30 sec rest
1:15min, 30 sec rest
0:50min, 30 sec rest

GHR: messed around w/ a few reps

Finisher: 55 burpees*

*started daily burpee challenge; had to catch up for 1/1 to 1/9

PM Pull-Ups

Repeat Day 2: 1/2/3/4/5/4/3

January 9, 2011

Rest Day

January 8, 2010

PM Conditioning

36 mins of P90X w/ Jessica (Cardio)

PM Strength Session

[Cycle 1, 4th wave deload - Bench]

Bench: 95lbsx5, 115lbsx5, 135lbsx5*
Kroc Rows: 35lb KB x 3 x 10 (per arm)

Hill Sprints: 7 trips (walk down/sprint up)

Push-Ups: 40/40/40

PM Pull-Ups

Day 4: Max Training Sets

4/4/4/4/4/4/3

[191]

January 7, 2011

PM Pull-Ups

Day 2:

Regular pull-ups: 3,3,3
Palms-in pull-ups: 3,3,3
Wide-grip pull-ups: 3,3,3

(training set = 3 reps)

[191.4]

January 6, 2011

AM Push-Ups

40/41/41

PM Strength Session

[Cycle 1, 4th Wave - Squat Deload]

Squat: 95lbsx5, 115lbsx5, 135lbsx5
GHR: 3x10
Treadmill:

1:30 at 8.5mph at 3.0 incline
1:00 rest
1:30 at 8.5mph at 3.0 incline
1:00 rest
2:00 at 8.0 mph at 0.0 incline
0:30 rest
4:00 at 8.0 mph at 0.0 incline
0:30 rest
3:00 at 8.0 mph at 0.0 incline

PM Pull-Ups

Day 2: Pyramid

1/2/3/4/4/3

[192*]

*Bought a new scale

January 5, 2011

PM Pull-Ups

Day 1: Max Reps

7/5/4/4/4

[186]

January 4, 2011

AM Conditioning

Hill Sprints: 7 trips
Push-Ups: 40/40

PM Strength Session

[Cycle 1, 4th Wave - Military Press Deload]

Military Press: 55lbsx5, 65lbsx10, 85lbsx10
Dips: 5x5

Finisher:

"Karen"

150 wallballs w/ 20lb med call (11:05)*

*way harder and slower than 5:38 on 9/7/10

[189]

January 3, 2011

Rest Day

[189]

January 2, 2011

PM Strength Session

[Cycle 1, 3rd wave - Deadlift]

Push-Ups: 20
Deadlift: 160lbsx5, 185lbsx3, 205lbsx6*
Deadlift: 185lbsx5, 165lbsx7, 145lbsx9
Deadlift Bar Holds (for grip): 135lbsx15secsx3
Push-Ups: 31

*3 warm-up sets; 3rd set is for max reps.

PM Pull-Ups

Repeat Day 2: 1/2/3/4/3/2

[189]

January 1, 2011

Rest Day

Pull-Ups

Day 4: Max Training Sets = 9 to 10 (3 reps/set)

[189]