Thursday: 6/23/11
[AM Training]
30 Minutes Outside Walking
[Thoughts]
Happy 1 Year Birthday to my daughter! I’m so ready to start lifting again next week. RRRRRAAAAAHHHHHHHHH!!!
Friday: 6/24/11
Weight: 220.8 lbs
[AM Cardio]
1 hour Treadmill Walking (4Incline/3Speed)
[Thoughts]
RRRAHAHHAHAHMMwhhahahahhhhaaaaaahahhahah!!!
Saturday: 6/25/11
[AM Cardio]
1 1/2 hours of outside walking
Monday: 6/27/11
Weight: 225.8 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training]
Warm-Up: 2 Way Upper Body Dynamic Stretching: 30 Reps each
A) Machine Rows:
200 x 15
175 x 15
150 x 15
B) Smith Machine Shrugs:
135 x 15
185 x 15
185 x 15
C) Meadow’s Pull-Downs:
150 x 15
175 x 15
150 x 15
D1) Seated External Rotations:
15 lbs (3x15)
D2) Rear Delt Raises:
2-15’s (3x15)
1 Minute Stretches: Lat’s/Traps/Rear Delts
[Afternoon Soft Tissue/Extra Cardio]
10 Passes Foam Rolling all major muscle groups
Airdyne Intervals: 3 Intervals (15 Seconds Sprint/3 Minutes Easy)
[Thoughts]
This is my first week back to any real training and I feel a little weak but I’m sure it will come by rather quickly. Hopefully the extra cardio will get me out of this plateau.
Tuesday: 6/28/11
Weight: 224.8 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training #1]
A) Barbell Flat Bench (Fat Gripz/Band):
135 x 10
185 x 9
135 x 10
135 x 10
B) Incline Dumbbell Bench (foot of bench elevated):
50’s (4x10)
C) Machine Lateral Raise:
100 (4x10)
D) Alternating Upright Rows:
35’s (4x10)
1 Minute Stretches: Pec’s/Delt’s
*5 Minutes rolling shoulders with tennis ball.
[Training #2]
A) Foam Roll: 10 Passes all major muscle groups
B) Intervals:
(10 Punches-1 Minute Rest/ 10 Kicks-1 Minute Rest)
(Done as hard as possible for 8 rounds)
30 Second Stretches: All major muscle groups
[Thoughts]
The kickboxing may be too much for now while I’m low carb and in a caloric deficit. Time will tell.
Wednesday: 6/29/11
Weight: 223.4 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Intervals]
Airdyne: 4x (10 Sec Sprint/3 Minutes Easy)
Thursday: 6/30/11
Weight: 222.8 lbs
[Training]
A)Split Squats:
BW x 5
2-25’s x 5
2-35’s x 5
2-45’s x 5
B)Romanian Deads:
135 x 5
225 (2x5)
275 x 5
C) Leg Press:
400 x 5
D) Leg Curl: 225 x 5
1 Minute Stretches: Quads/Hip Flexors/Glutes/Hams/Adductors/Calves
[Afternoon Training]
A) Foam Rolling: 10 Passes all major muscle groups
B) Intervals: 8x (10 Punches-1 Minute Rest/ 10 Kicks-1 Minute Rest) *thrown hard as possible
C) 30 Second Stretches: All major muscle groups
[Thoughts]
Trying not to think. Strained left adductor today. Will have to wait till tomorrow to see how it feels. Sucks…
Friday: 7/1/11
Weight: 222.2 lbs
[AM Cardio]
1 Hour Treadmill Walking (2Incline/3Speed)
[Training]
A1) Cross Body Hammers:
40’s x 15
30’s (2x15)
A2) Reverse Push-Downs:
Stack x 15
#14 (2x15)
B1) Drag Curls:
55 lbs x 15
45 lbs (2x15)
B2) Dumbbell Extensions w/Rotation:
30’s x 15
25’s (2x15)
1 Minute Stretches: Bi’s/Tri’s
30 Second Stretches: All major lower body muscles
Saturday: 7/2/11
[AM Cardio]
1 Hour Hard Walking
[Thoughts]
My back is really sore. I’ll probably leave out the kickboxing but keep doing the airdyne intervals.
Side:
Monday: 7/4/11
Weight: 224.8 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training]
*Warm-Up: Upper Body Dynamic Stretching (2 Ways x 30 Reps)
A1) Bench:
Bar x 5
95 x 5
115 x 5
135 x 3
155 x 3
175 x 3
200 x 3
A2) Pull-Ups:
BW (7x1)
B1) Push-Ups (hands elevated):
BW (2x25)
B2) Inverted Rows (bent knee):
BW (2x25)
1 Minute Stretches: Pec’s/Lat’s/Trap’s/Shoulder Complex
[PM Cardio]
A) Foam Roll: 10 Passes all major muscle groups
B) Airdyne Intervals: 4x(15 seconds sprint/3 minutes easy)
C) 30 Second Stretches: All major muscle groups
[Thoughts]
Epoch-a-saurus Rex! Can’t stop sweating!
Tuesday: 7/5/11
Weight: 222.4 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training]
A1) GHR’s:
BW (4x10)
A2) Hanging Knee-Ups:
BW (4x10)
B) Cable Choppers:
#6 x 10
#8 x 10
#6 x 10
C) Standing Cable Abz:
#12 (2x10)
1 Minute Stretches: Hams/Calves/Hip Flexors
[PM Cardio]
A) Foam Roll: 10 passes all major muscle groups
B) Airdyne Sprints: 6x(5 second sprint/3 minutes easy)
C) 30 Seconds stretching all major muscle groups
[Thoughts]
My right knee is highly inflamed. It’s probably from utilizing the bike so much.
Wednesday: 7/6/11
Weight: 220.8 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[PM Cardio]
A) Foam Roll: 10 passes all major muscle groups
B) Airdyne & Hill Sprints:
3x(airdyne 10 seconds sprint/3 minutes easy)
1x(hill sprint 10 seconds/3 minutes walk)
1x(airdyne 10 seconds sprint/3 minutes easy)
1x(hill sprint 10 seconds/3 minutes walk)
C) 30 Second Stretches: all major muscle groups
[Thoughts]
My legs are pretty sore from doing GHR’s on Tuesday. I might do squats tomorrow or Friday. Depends on how I feel.
Thursday: 7/7/11
Weight: 219.8 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[PM Training]
A) Foam Rolling: 10 passes all major muscle groups
B) Back Squats:
Bar x 10
80 x 5
100 x 5
120 x 5
140 x 3
160 x 3
180 x 3
C) Airdyne Sprints:
4x(5 second sprint/3 minutes easy)
D)Hill Sprints:
4x(5 second sprint/3 minutes walk)
E1) Reverse Hypers:
BW (3x10)
E2) V-Ups:
BW (3x10)
F) 30 Second Stretches: all major muscle groups
[Thoughts]
Did well even though I was sore.