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]