Sat
Dislocates and foam roll
BW X Row X 1 min
BW X 24 in box jumps X 1 min
BW X Sit-ups X 1 min
BW X Jump Rope X 1 min
53 KB X KB Swings X 1 min
1 min rest
3 rounds
Weight 207
Mon
Dislocates and foam roll
85 DB X 10 X Bench
75 BB X 10 X Curls
30 DB X 10 X French press
20 MB X 10 X Roman chair sit-ups
85 DB X 10 X Bench
75 X 10 X Curls
30 DB X 10 X French press
20 MB X 10 X Roman chair sit-ups
85 DB X 8 X Bench
75 X 10 X Curls
30 DB X 10 X French press
20 MB X 10 X Roman chair sit-ups
85 DB X 5 X Bench
75 X 10 X Curls
30 DB X 10 X French press
20 MB X 10 X Roman chair sit-ups
85 DB X 5 X Bench
75 X 10 X Curls
30 DB X 10 X French press
20 MB X 10 X Roman chair sit-ups
20 min
Weight 206
Tues
Dislocates and foam roll
BW X 250 m X Sprint Row
BW X 6 X Burpee Pull-ups
135 X 5 X FatBar Clean and Press
5 rounds 20 min
Weight 206
Wed
Dislocates and foam roll
4.5 miles 37 min
Weight 206
Thurs
Dislocates, foam roll, lacrosse ball work and stretching for an hour.
Kind of beat up today, no injuries just need that mobility work and rest.
Need a massage.
Weight 205.5
Friday
Dislocates and foam roll
5 Rounds For Load: 135 lb
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete 1 round.
16:25 min
BW X 2 X 50 X sit ups
Weight 208
Thanks for the motivation.
[quote]Dude623 wrote:
Thanks for the motivation.[/quote]
Your welcome, was not sure I motivated someone.
I thought I was just a sadist with a desire for Mexican women.
Oh is that what it is sadist. I just like the W/Oās , I try to match your times and they motivate me. Also your log is a constant reminder to me to loose the extra pounds. I am still 20 pounds from my goal and have no excuse.
Sat
Dislocates didnāt have time to roll
800 meter run
70Kb X 30 X KB swing
145 X 30 X Back Squat
800 meter run
70Kb X 30 X KB swing
145 X 30 X Back Squat
800 meter run
70Kb X 30 X KB swing
145 X 30 X Back Squat
800 meter run
70Kb X 30 X KB swing
145 X 30 X Back Squat
800 meter run
1 hour
Weight 204
[quote]Dude623 wrote:
Oh is that what it is sadist. I just like the W/Oās , I try to match your times and they motivate me. Also your log is a constant reminder to me to loose the extra pounds. I am still 20 pounds from my goal and have no excuse.[/quote]
Iām flattered sir Iām just chasing a guy who works out with me who is 50 and smokes me on most Work outs.
Mon on the road
Treadmill 4.5 miles running 1 mile walking
60 min
Tues on the road
Treadmill 4.5 miles running 1 mile walking
60 min
Thurs
Dislocates and foam roll
1 min on 20 sec transition
Total 250 reps
Kcal row
53 LB KB swings
(So row for minute then 20 sec rest to KB)
Total 750 reps
Kcal row
Jump rope
31 minutes
Weight 210
Fri
Dislocates and foam roll
4.5 mile run
100 sit ups 50 min
Weight 207
Sun
Dislocates and foam roll
Tire flip X 1
Tire Jumps X 5
Tire flip X 1
Tire jumps X 5
175 X 5 X Power Clean
4 rounds 11:30 min
Okay while starting the next round had the tire up and was pushing over.
I thought someone had thrown a lacrosse ball at my calf cause I felt a pop and pain to left calf.
Then I thought I had just snapped my Achilles.
Thank the Lord itās not but I canāt even walk right now.
Fuck
Weight 207 today 205 yesterday
ice ice ice
sorry to hear bout your calf
Mon
Dislocates and foam roll
70 DB X 10 X Bench
75 BB X 10 X Klokov press
30 DB X 10 X French press
20 MB X 10 X roman chair sit ups
3 rounds
70 DB X 9 X Bench
75 BB X 10 X Klokov press
30 DB X 10 X French press
20 MB X 10 X roman chair sit ups
70 DB X 7 X Bench
75 BB X 8 X Klokov press
30 DB X 8 X French press
20 MB X 10 X roman chair sit ups
21 min
Weight 208
Calf about 10% better. 
thanks Kevin ice, NSAIDS and no lower body work
Tues
Dislocates and foam roll
30 min rowing 6500 meters
Weight 209 (unclear why this popped up must be H2O retention)
Calf about 30% better I can walk somewhat normal now, still cannot push off with toes.
Wed
Dislocates and foam roll
45 BB X 50 X Curls
BW X 50 X Sit-ups
3 rounds 15 min
5 min stationary bike sprint
Weight 206.5