1-15-2010
-Training is modified for right now due to an upcoming medical procedure in February 2010. I am not allowed to perform lower body lifts or anything that I feel stresses my core too much. I basically use Wendler’s 5/3/1 and a combination of my own assistance lifts.
This is my super hardcore workout from today…I know, it takes a lot of guts to train like this.
EZ curl- 105x12, 55x12
EZ reverse curl- 90x12, 70x20
Overhead triceps extension- 70x12, 45x20
1-16-2010
Conditioning- Took advantage of the nice weather and ran 100yrd sprints x 10 on the football field.
1-18-2010
Military- 110x3, 125x3, 140x4 (switched to a closer grip today)
Neutral grip pull downs- 165x12, 175x10
Dips- BW+20x12, BWx22
Dumbbell shrugs- 100x12, 70x20
Neck harness- 20lbs for 100reps.
1-19-2010
Conditioning-
Left leg lunge- 1min
Right leg lunge- 1min
Jumping jacks- 1min
Jump rope- 1min
Plank- 1min
1-20-2010
JM press- 95x12, 75x20
Dumbbell curl- 50x7, 30x20
Face pull- 90x12, 70x20
Hammer curl- 70x12, 40x20
1-21-2010
Conditioning-
Jump rope- Intervals of 1min jumping rope/30sec rest.
This was done for 15min. I completed 10 rotations.
1-22-2010
Bench- 155x5, 175x3, 195x5
Pull down- 165x12, 175x8
Dumbbell press- 80x12, 85x8
Dumbbell row- 90x12, 70x20
1-23-2010
Conditioning-
Hill sprints- 21 hill sprints in 15min. This was done on a shorter hill with close to max intensity. The only rest I took was the time it took me to walk back to the bottom.
1-25-2010
EZ curl- 110x12, 60x20
Rope push down- 50x12, 40x20
EZ reverse curl- 110x12, 80x20
Neck harness- 25x100
1-26-2010
Conditioning
Prisoner squatsx30
Jumping Jacksx30
J ropex100
Circuit for 20min. I did this 7 times with no rest.
1-27-2010
Military- 115x5, 130x3, 145x4
Parallel pull down- 170x12, 135x20
Dips- BW+25x12, BWx21
Dumbbell shrug- 105x12, 75x20
1-28-2010
Conditioning
Jump rope for 20min. Did sets of 100 reps alternating jumping style(double-leg, single leg, alternating) Really just mixed it up a lot. I got 21 sets of 100 reps in 20min. The only rest I took was the time to mark each set in my training log.
1-29-2010
JM press- 100x12, 80x20
Dumbbell curl- 50x10, 35x20
Face pull- 100x12, 80x20
Hammer curl- 75x12, 45x20
1-30-2010
Conditioning-
Been really into the jump rope lately, so that’s what I did again today.
20min. Interval of 1min jumping/30sec rest.
2-1-2010
Bench- 135x5, 160x5, 180x8
Pull down- 170x12m 185x8
Dumbbell press- 85x12, 70x12
Elbow out dumbbell row- 95x12, cable row 105x20 (I had to switch to seated cable rows because the dumbbell rows were causing pain at my hernia)
2-2-2010
Conditioning-
Circuit of:
30 jumping jacks
30 mountain climbers
30 sec jump rope
Did this 5 times in 15min.
Did not feel like training at all today. I haven’t deloaded or taken a week off in a while. I’ll monitor how I feel the next day or so and determine if today was a fluke or if I need some time off.
2-3-2010
Barbell curl- 115x12, 65x20
Dumbbell cleans- 30x12, 20x20
Rope push down- 55x12, 45x20
Barbell reverse curl- 95x12, 65x20
Felt a lot better today, so I trained.
Made sure I ate a lot more calories today to get my energy up. McDonald’s Dollar Menu can be a lifesaver when you need a lot of calories on the cheap…haha.
2-3-2010
Barbell curl- 115x12, 65x20
Dumbbell cleans- 30x12, 20x20
Rope push down- 55x12, 45x20
Barbell reverse curl- 95x12, 65x20
Felt a lot better today, so I trained.
Made sure I ate a lot more calories today to get my energy up. McDonald’s Dollar Menu can be a lifesaver when you need a lot of calories on the cheap…haha.
2-4-2010
Conditioning-
Tried a Tabata style workout today since I’ve been hearing so much about it. I wanted to see what all the fuss is about.
20sec work/10sec rest…the circuit was done twice with no rest between exercises…this adds up to 4min of work for each circuit. I did this whole thing 3 times for a total of 12min of work.
Circuit of:
prisoner squats
jumping jacks
jump rope
flings
2-5-2010
Military- 105x5, 120x5, 135x8
Neutral grip pull down- 175x12, 185x8
Dips- BW+30x12, BWx23
Face pull- 110x12, 90x20