Monday (done with Deload) doing some off stuff this week, due to holiday etc.
Shoulders Behind the neck press with Fat Gripz
95 X 2 X 5
115 X 2 x 5
125 X 2 X 5
135 X 2 X 5
Kettle Bell Snatch and Press
50 X 3 X 8 each arm
Curls Barbell Fat Gripz
65 X 2 X 8
85 X 2 X 6
95 X 2 X 4
115 X 1 X 1
Standing Hammer Curl Dumbell
35 X 2 X 10
Tuesday
Strained something yesterday in midthoracic right side of back. Hurts to breath deep.
Foam rolled the body, stretched. No way could workout with this back. Was basically taking the week easy anyway. Will get up and do some cardio tomorrow. Got to move some stuff this weekend. LET YOUR BODY REST Derek. Sorry note to self.
[quote]DJHT wrote:
LET YOUR BODY REST Derek. Sorry note to self.[/quote]
Sometimes, we need to tattoo it right on our foreheads before we actually listen to ourselves!!
[quote]ruglayer09052000 wrote:
[quote]DJHT wrote:
LET YOUR BODY REST Derek. Sorry note to self.[/quote]
Sometimes, we need to tattoo it right on our foreheads before we actually listen to ourselves!![/quote]
Yea, thats why I put it in here. My back is already feeling better today than yesterday at this time, just by not working out this morning.
Thursday
Got called into work last night and didnt get back home until almost 1 am. Didnt workout this am. Back feeling better not 100% but will manage. Will get up in the am do legs and then drive to Corpus to eval my staff.
Getting called into work in the middle of the night stinks. Makes for a long next day. Glad the back is feeling better. I’m jealous of your awesome sled. (and hot wife)
[quote]ecogenx wrote:
Getting called into work in the middle of the night stinks. Makes for a long next day. Glad the back is feeling better. I’m jealous of your awesome sled. (and hot wife)[/quote]
Thank you. God has blessed me and I thank him every day. Taking a two week deload has really helped me. Probably need to do this every 6 months. I am on call 24/7 sucks, but I get paid time and a half for minimum of 3 hours for every call. So I really cant bitch to much.
Friday 4/2 4:30 am
Squat
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
225 X 2 X 5
245 X 1 X 5
255 X 1 X 20
Done have to drive to Corpus to do annual review of staff and move things out of my soon to be sold house.
Monday
Military Standing
Warm up
95 X 2 X 5
115 X 2 X 5
135 X 2 X 5
Working sets
145 X 1 X 5
165 X 1 X 5
185 X 1 X 5+ = 4
Kettle Bell Snatch and Press
50 X 3 X 8
Super setting with Shrugs
295 X 3 X 10
225 X 1 x 12
Croc Rows
60 X 3 X 12
Super Setting with Curls
65 X 2 X 8
85 X 2 X 6
Tuesday
Kettle Bell Swings/pull
50 X 3 X 10
Power Cleans
135 X 2 X 5
155 X 2 X 4
175 X 1 X 2
Deadlift Sumo
225 X 2 X 5
245 X 2 X 3
Working Set
275 X 1 X 5
305 X 1 X 5
345 X 1 X 5+= 5
Workouts are looking solid. I almost choked on my coffee when I read 4:30 am workout on Friday. And it was a squat workout, crazy shit. I just can’t bring myself to lift that early even though it would make my life easier.
[quote]ecogenx wrote:
Workouts are looking solid. I almost choked on my coffee when I read 4:30 am workout on Friday. And it was a squat workout, crazy shit. I just can’t bring myself to lift that early even though it would make my life easier. [/quote]
Every day is 4:30 and the wife goes and does crossfit. I have no choice all my teenagers have things in the evening so my workouts suck. So I drag my old ass up early to do it. The warmer weather has made it easier, when it is cold and you can see your breath when you are doing squat is an experience.
Thursday
Floor press Fat Gripz
135 X 2 X 5
185 X 2 X 5
205 X 2 X 5
Bench
205 X 1 X 5
225 X 1 X 5
245 X 1 X 5+ = 5
Dips
35 X 2 X 4
25 X 2 X 4
BW X 2 X 6-8
Blast Straps push ups
BW X 3 X 6-8
Friday
Squat
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
Work set
275 X 5
305 X 5
345 X 5+ = 5
Finishers
255 X 1 x 20= 20
Monday
Military Standing
Warm up
95 X 2 X 5
115 X 2 X 5
135 X 2 X 5
Working sets
155 X 1 X 3
175 X 1 X 3
195 X 1 X 3+ = 3
Kettle Bell Snatch and Press
50 X 3 X 8
Super setting with Shrugs
295 X 3 X 10
225 X 1 x 12
Croc Rows
60 X 3 X 12
Super Setting with Curls
65 X 2 X 8
85 X 2 X 6
Okay D-Day. The wife does Cross fit and she is doing a Paleo diet challenge. Since my fat ass needs to drop some pounds doing it with her. I am sure my lifts are going to decline over the next month, but I need to do it. Also got the new sled back with different skis. Good times.
I hate it when lossing weight and getting healthy becomes more important then getting stronger. I’m in the same boat. I need to lose 20-30 lbs. Have fun with the sled.
[quote]ecogenx wrote:
I hate it when lossing weight and getting healthy becomes more important then getting stronger. I’m in the same boat. I need to lose 20-30 lbs. Have fun with the sled.[/quote]
Yea you said it for sure. I have already been on cholesterol meds but am trying to stay off and do it healthy. At least with the Paleo its just meat in vegies. I just hate giving up Dairy.
[quote]DJHT wrote:
Also got the new sled back with different skis. Good times.[/quote]
What’s different about the skis?
I pushed last night in the grass for the first time and it worked like a charm. It’s about a 30 yard strip, and it kicked my ass.
[quote]doogie wrote:
[quote]DJHT wrote:
Also got the new sled back with different skis. Good times.[/quote]
What’s different about the skis?
I pushed last night in the grass for the first time and it worked like a charm. It’s about a 30 yard strip, and it kicked my ass.[/quote]
He changed the skis on yours “what was mine” to the flat. The ones before are to hard to explain. Dude I did Crossfit Sat with the wife, I really thought I was going to fucking die. After the warmup I was breathing hard, the workout of the day WOD. And this is after I did my Friday leg workout you can see above.
Box jumps
Burpee’s (just fucking up/downs like from football)
Sumo kettle bell snatch
300 meter run
Fuck me you do it in a team so you just rotate around.