1 hour of tennis.
[183.4]
Thursday, March 17, 2011
Wednesday, March 16, 2011
Tuesday, March 15, 2011
Monday, March 14, 2011
Sunday, March 13, 2011
Saturday, March 12, 2011
Friday, March 11, 2011
Thursday, March 10, 2011
Tuesday, March 8, 2011
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]
[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]
Monday, March 7, 2011
Sunday, March 6, 2011
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
[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
Saturday, March 5, 2011
Friday, March 4, 2011
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]
[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]
Thursday, March 3, 2011
Wednesday, March 2, 2011
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]
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]
Tuesday, March 1, 2011
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]
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]
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