[quote]Derek542 wrote:
^ Lol, yes I am in better shape now for sure, however that feeling you had after 2 a days that was how I felt.[/quote]
I had that good feeling about 10 years ago when I started playing squash. It was my third day playing and after taking a short break in between games POP there goes Sen’s Achilles…it was short lived, but glorious Blue !
Travel day now two hours behind my normal time yea for probably waking at 3 in the morning ready to start the day.
3.5 miles on Treadmill
Sucks
Nice front squats, that’s solid work.
I didn’t realize you could go 3.5 miles on a treadmill, I haven’t made it past the 1/2 mile mark before without contemplating suicide.
What was worse was the only thing on the ESPN channels was poker, JR high softball and Arizona at Philly. That was a painful time.
Get to do it again today.
3.5 miles on Treadmill
Same time same place different day
Whenever I have to travel I find 8 hours of pay-per-porn is equivalent to 3.5 miles on treadmill…sore as hell the next day though.
Lol
Monday
Warm up 1 mile run, dislocates, foam roll body
Clean and Press
135 X 1 X 3
155 X 1 X 3
165 X 1 X 3
185 X 1 X 3
205 X 1 X 3
Push Press
205 X 1 X 7
225 X 1 X 7
205 X 1 X 7
185 X 1 X 7
165 X 1 X 7
155 X 1 X 7
135 X 1 X 7
Wow this doesnt look like much but killed my shoulders in a good way.
Tuesday
Warm up 1 mile run, dislocates, foam roll body
Warm Up DL
135 X 2 X 5
225 X 2 X 5
275 X 1 X 5
Working day
315 X 1 X 5 DL
BW X 1 X 10 Roman Chair sit ups
315 X 1 X 5 DL
BW X 1 X 10 Roman Chair sit ups
315 X 1 X 5 DL
BW X 1 X 10 Roman Chair sit ups
315 X 1 X 5 DL
BW X 1 X 10 Roman Chair sit ups
315 X 1 X 5 DL
BW X 1 X 10 Roman Chair sit ups
10 minutes
Great work DJ. Push press 225 for seven reps is awesome.
Thanks I forgot to put on there that it was 45 seconds rest between sets.
Thursday
Warm up 1 mile run, dislocates, foam roll body
400 meter row
70 KB X 10 X KB swing
60 steps X reverse band running
Times 4 rounds = 14 minutes and change
Friday Leg Day
500 meter row, dislocates and foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 3
275 X 1 X 3
295 X 1 X 1
185 X 3 X 10
Sat circuit day today was with a partner friend of mine
500 meter row, dislocates and foam roll
Tabata variant the time was measured by running
95 BB X 20 X Thruster
200 meter run
95 BB X 15 X Sumo high pull
200 meter run
BW X 10 X Burpees over bar
200 meter run
95 BB X 10 X Thruster
200 meter run
95 BB X 15 X Sumo high pull
200 meter run
BW X 10 X Burpees over bar
200 meter run
I started lifting and my partner ran the 200, supposed to do as many reps as possible while he ran, then I ran and he had to do reps.
We totaled 184 reps in 15:45 man this sucked you feel guilty for not running hard cause he is doing reps till you get back.
Wow, it may have sucked in your opinion but that is some awesome work…well done!
That was the part the sucked OG you had to run hard it really pushed me to get done with the 200 meters as fast as possible.
Monday Heavy day
Warm up 1 mile run, dislocates, foam roll body
Floor Press
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 5
245 X 1 X 3
Military Press
135 X 2 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5
205 X 1 X 1 Left shoulder a little pain
205 X 1 X 5 push press
135 X 3 X 10 Military press
Blue Band X 3 X 15 pull aparts
60 DB X 3 X 8 flat bench press
Tuesday
Warm up 1 mile run, dislocates, foam roll body
Power cleans
135 X 3 X 5
155 X 2 X 5
165 X 1 X 3
185 X 1 X 3
205 X 1 X 3
215 X 1 X 3
225 X 1 X 1 missed, just couldnt drop so stopped
DL
315 X 2 X 5
Roman chair sit ups 2 X 10
Had to stop pain to right groin, have some bruising and muscle type strain. Thought better to stop then try to push through and end up hurting the back also.
Fri Leg day
Warm Up
600 meter row, Dislocates, foam roll body
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 2 X 5
245 X 1 X 3
255 X 1 X 3
275 X 1 X 3
Back squat, narrow stance, high bar, full squat
225 X 5 X 10
Video is of the 4th set of 10