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]