9-28-2010
walked 30 minutes
9-29-2010
18:11- 18:45
Tke- 3x15
Zercher squats- Barx8, 95x8, 135x8, 185x8
Romanian deads- Barx8, 95x8, 135x8, 205x8
DB shrugs- 60x10, 80x10, 100x10, 115x10
9-30-2010
walk 30 minutes
10-1-2010 WEEK 1
18:34- 19:16
Bench- bar x8, bar x5, 65x5, 85x5, 135x5, 155x5, 175x2, 195x3
TKEs- 3x15
Front squats- bar x5, 65x5, 85x5, 105x5, 125x5
BB row- bar x5, 85x5, 105x5, 135x5, 155x5
BB curl- bar x8, 65x8, 75x8
-Kept the weights light today because I have been feeling sick all week. Joints achy, weakness and I can’t breath.
-Kept the weight ridiculously low on front squats because this is a new movement to me and I’m trying to get the technique and grip right.
-I was going to jump rope also but felt it was better for me to go home. Jumping rope wouldn’t be very productive since I can’t breath right now.
10-2-2010
30min walk on empty stomach
10-4-2010
Weighted neutral chins- BWx3, 5lbsx3, 10lbsx3, 20lbsx4
DB incline- 35x8, 50x8, 65x8, 75x8
DB swing- 40x8, 55x8, 65x8, 75x8
EZ incline triceps extension- 40x12, 50x12, 60x12
Jump rope- 30sec/30sec rest for 10 min.
10-5-2010
30min walk on an empty stomach.
TKE- 3x15
Squats- Barx10, 65x5, 95x5, 115x5, 135x3, 115x3, 185x3, 205x1, 225x1, 245x5
Front squats- Barx5, 65x5, 85x5, 105x5
Romanian deads- barx8, 95x8, 135x8, 185x8
BB shrugs- 95x10, 135x10, 185x10, 225x10
-Got to the gym late today so no time for a finisher or ab work.
-Kept the weight really low on the squats because I haven’t done them in a while and honestly didn’t know how they would feel.
-Still trying to figure out how well the front squats work for me. I may drop them for single leg work.
-I need to start with a heavier weight on the Romanian deads.
10-8-2010
Weighted neutral chins- BW+10 x ,1,2,3,4,5,1,2,3,4,1,2,3,4,1,2,3,1,2,1= 45
Push-ups- 2,4,6,8,10,12,14,2,4,6,8,2,4,6,2,4,2= 96
Face pull- 30x12, 40x12, 50x12
Push downs- 30x12, 40x12, 50x12
DB curls- 20x8, 25x8, 35x8
-Still trying to decide if full body or upper/lower is better for me. The things that I am concerned about are muscle recovery and how well my joints will hold up. Especially considering that I want to run on off days.
10-9-2010
Prowler sprints- 50lbs, 20 trips alternating between the horns and low handles.
10-10-2010
Easy 1 mile run in 8:20
10-11-2010
1 mile in 8:01
10-12-2010
Max Bench- bar/10, 65/5, 85/5, 105/5, 135/3, 155/3, 175/2, 195/4
Bench squat- BW/8, 30/8, 40/8
BB row- bar/5, 85/5, 105/5, 135/5, 165/5
BB curl- bar/8, 65/8, 75/8
10-14-2010
Weighted pull up- BW+10/ 1,2,3,4,1,2,3,1,2,3,1,2=25
DB press- 40/8, 55/8, 65/8, 80/8
DB swing- 40/8, 55/8, 65/8, 80/8
EZ incline triceps ext.- 40/12. 50/12, 60/12
10-16-2010
1.5 mile run- 12:33
10-18-2010
TKes- 3x15
Squats- bar/5, 85x5, 135x5, 185x3, 225x2, 245x1, 255x5
Push ups- 2,4,6,8,10,12,14,2,4,6,8,10,2,4,6,8,2,4,6,2,4,2= 126
DB row- 60/8, 75/8, 90/8
BB shrug- 135/10, 185/10, 225/10
Jump rope- 10min 30sec work/30sec rest.
Still keeping the squats very light because I need to work on form.
11-19-2010
1.5 mile run- 11:50
10-21-2010
Weighted neutral chins- bw/3, 10/3, 15/3, 20/3, 25/3, 20/3, 20/3, 20/3, 15/3, 15/3
DB press- 40/8, 55/8, 65/8, 85/8
DB swing- 55/5, 65/5, 75/5, 85/5, 95/5
EZ incline triceps extension- 40/12, 50/12, 70/12
10-23-2010
1.5 mile run- 11:35
10-25-2010
Incline BB bench- bar/5, 85/5, 105/5, 135/3, 155/2, 185/1
Weighted pull ups- bw/3, 10/3, 15/3, 20/3, 15/3, 10/3, 10/3, bw/3
DB press- 60/, 70/8, 85/8
DB row- 65/8, 75/8, 90/8
Push down- 30/12, 40/12, 50/12
DB hammer curl- 30/8, 40/8, 50/8