2-6-2010
Conditioning
Circuit-
There were two stations set up. One end had a jump rope and the other had a 15lb med ball. This is what I did:
-Throw ball the other end
-Sprint to other end
-Jump rope for 30sec
-Throw med ball back
-Sprint to other end
-Do either 30 jumping jacks, 30 flings or 30 mountain climbers
-(Repeat)
-I did that circuit for 20min non-stop with no rest. I varied the way I threw the ball every time.
I was about to leave but got a quick second wind and decided to carry an Everlast heavy bag for 10 trips in the gym.
2-12-2010
Bench- 145x3, 170x3, 190x6
Pull down- 175x12, 150x10
Dumbbell press- 90x7, 60x15
Cable row- 105x12, 135x8
3-2-2010
Returned to the gym today for the first time since surgery two weeks ago. I’m not allowed to go heavy for two more weeks. Keeping the weights VERY light for the next two weeks. Sticking with lots of machines so that I don’t have to worry about getting the weights in position.
Smith machine shoulder press- 135x10
Dumbbell lateral raise- 20x12
Reverse pec dec- 105x12
Dumbbell shrug- 40x12
Behind the back barbell shrug- 95x12
3-3-2010
Pulldown- 140x9
Cable row- 120x12
HS high row- 180x12
Pullover machine- 135x6
Dip machine- 140x12
Dumbbell overhead extension- 45x12
Rope pushdown- 60x12
3-4-2010
Smith machine incline- 155x12
HS incline- 140x12
Pec dec- 115x12
Ez preacher curl- 40x12
HS preacher- 50x12
Concentration curl- 25x12
Can’t wait to get some more free weights in there and actually put some weight on the bar.
Barbell complex- Just the empty bar. Did 5 sets of six reps.
Hang clean
Deads
Military press
Romanian deads
Row
Back squat
10 min jump rope with almost no rest.
3-7-2010
Great weather today so I got outside and ran 100m sprints x10.
3-8-2010
Barbell complex- 65lbs. 5 sets of 6 reps. 1 min rest.
Row, Military, Hang clean, Romanian deadlift, squat, deadlift.
10min jump rope.
3-11-2010
Conditioning
Circuit:
-Jump rope 30sec.
-Throw 15lb medicine ball.
-Sprint after ball.
-Picked one of the following exercises- jumping jacks/flings/push ups/mountain climbers and did 15-20 reps and rotated exercises each trip.
-Throw med ball.
-Jump rope 30sec.
-(REPEAT for 20 min non-stop)
3-12-2010
Barbell complex- 65lbs. 5 sets of 6 reps. 1 min rest.
Row, Military, Hang clean, Romanian deadlift, squat, deadlift.
Done with Fat Gripz.
3-13-2010
First official day of lifting weights. (even though they were sissy weights as I’m not going to jump into anything “heavy” just yet.)
Squat- 135x12,12,11
Dip- BWx12,12,11
Dumbbell row- 60x12,12,11
Trained at a powerlifting gym today that had monolifts, bands, chains and everything else you would need. I got to spot a 20yr old kid on a 960lb squat. He missed an attempt at a slightly higher weight and we had to bail him out. He was wearing a squat suit and belt. There was also another guy who hit 1050lbs on a 1 board press while in a bench shirt. There was also a kid there who weighs 160lbs and deadlifts 600lbs. Good times.
3-16-2010
Long hill sprints- 11 trips in 15min.
3-17-2010
Pullup- BWx5,5,5,5,5,5,5
Dumbbell press- 60x12,12,11
GM- 65X12,12,11
Dumbbell shrug- 55x12,12,12
Neck harness- 25lbs-100 reps.
Remembering how satisfying full body workouts are. Very refreshing.
Lost A LOT of strength on my pull ups(stopped doing them in the fall to protect my hernia.) I’ll get it back soon. Still taking it pretty easy in regards to weight on the bar. Using the Fat Gripz is very humbling and greatly reduces the weight I can hold.
3-19-2010
*Bulgarian split squat from a deficit- BWx12, 20x12, 30x12
Military- 65x12, 85x12, 105x12
Tbar row- 45x12, 90x12, 115x12
Overhead dumbbell extension- 30x12, 45x12, 55x12
*I feel that Bulgarian split squats from a deficit are one of the top 10 best exercises ever for an athlete. I would go as far to say that they are arguably the best lower body exercise that I’ve ever done.
3-21-2010
Neutral chin- BWx10,7,7,6,5
Incline BB bench= 95x12, 115x12, 135x12
DB swing- 15x12, 25x12,40x12
Reverse EZ BB curls- 20x12, 30x12, 70x12
3-22-2010
Squat- 155x12,12,11
Dip- BW+10x12,12,11
Dumbbell row- 70x12,12,11
BB curl- 55x12,12,11
Still taking it easy with the lifts, especially squats. Working on form and slowly building back to what I once had.
3-24-2010
Pullup- BWx7,5,5,5,5,4,4,3,3,3,3,3
Flat DB press- 65x 12,12,9,7,6,4
GM- 75x12,12,12,12,2
DB shrug- 65x12,12,12,12,2
3-25-2010
Conditioning- 15min
Jump rope- 1min work/30sec rest
3-26-2010
Bulgarian split squat- 35x12,12,11
BB Military- 110x12,10,5,8
BB row- 95x12,12,11
DB triceps extension- 60x12,12,11
Shoulders were a little sore because I did a lot of volume on Wednesday. Military presses were a little weird because I felt stronger on the last set than I did on the second to last set.
3-27-2010
Strongman training
Circuit done 2x
30 sec jump rope
30 sec keg clean and press
30 sec sandbag walk(200lbs)
30 sec sled pull
Pulled a Jeep Cherokee 100ft. while wearing a harness
Seated rope pulls. Rope is about 4inches thick and 80ft long.