4/12/12
WU: foam roll
WO:
Clean and Press: 95x3, 135x3, 185x3, 215x1, 235x1, 255x0
bench: 145x5, 185x5, 215x3, 245x3, 280x3, 320x3
OHP: 125x10x4, 110x10
pull ups: bw x 10 x4
dips: bw x20x3
db curl: 45x10x3
facepull 90x10x3
Comments: felt pretty poor today. I’m stressed. Got a test tomorrow, tough mudder saturday, test monday. It’s gonna be a long weekend. I’ve felt very negative recently. I need to start getting my mind right and thinking positive. I think a lot of it stems from not letting go of shit I can’t control. When I read the news I get pissed about society, I need to stop getting worked up.
Thought:
10 ways to love
- Listen without interrupting (proverbs 18:13)
- Speak without accusing (james 1:19)
- Give without sparing- proverbs 21:26
- Pray without ceasing- colossians 1:9
- Answer without arguing- proverbs 17:1
- Share without pretending- ephesians 4:15
- Enjoy without complaint- phillippians 2:14
- Trust without wavering- I Corinthians 13:7
- Forgive without punishing- Colossians 3:13
- Promise without forgetting- Proverbs 13:12
God bless, vigilant
DF
4/13/12
Squats: Squat: 135x5, 185x5, 225x5, 255x5, 285x5, 335x3, 375x3, 415x3
45 hypers: bw x20x3
leg raises bw x20x3
leg extension: 150x10x3
Leg curl: 170x10x3
4/14/12
Tough mudder Ohio/Michigan
Comment: Friday’s lift sucked ass. All I was going to do was my squats, and going into the last set I realized that I was doing the same lift that I did last week. I just did lite accessory work due to the mudder. The mudder was a ton of fun. I was a little concerned I wouldn’t do great with all the running but I was fine. I would recommend it to anyone. I don’t think it’s the toughest event on the planet, but it’s a great thing to do on a weekend. Go with people you love and enjoy it.
Thought: Loving oneself is crucial. If we do not love ourselves, how can we love others? -Dalai Lama
God bless, vigilant
DF
4/15/12
KB workout, elliptical
4/16/12
Basketball, Jiu Jitsu
4/17/12
WO:
Snatch: 95x3, 115x3, 145x3x4
Deads (convo): 135x5, 225x5, 275x5, 335x3, 405x5, 455x3, 505x2
Squat: 135x5, 225x5, 315x10x5
Ab wheel
Leg raises
walk
Comment: felt ok. This is the last week of the 3 month challenge workout. I’m leaning towards doing WS4SB once this is over. It’s been the program I’ve had the most gains with in the past, and I need a little more variety. Today’s workout was ok. Felt dead after the squats. Grip gave out on the deads. I want to implement a little more grip work as well.
Thought: You have a right to your actions, but never to the results of your actions. Act for the action’s sake. - Bhagavad Gita
God bless, vigilant
DF
4/18/12
Bench: 135x5, 165x5, 195x5, 215x3, 265x5, 295x3, 330x1
OHP: 95x10, 115x10, 135x10, 115x10x3, 95x10
Pull ups: bwx10x3
Push down: 70x30x3
Curl: 40x10x3
Rack Row: bw x 10x3
Comment: went in at 6 this morning and had a terrible lift. Time for class.
Thought: I have busted more hippies’ noses than all the narcs in the free world -Ted Nugent
God bless, vigilant
DF
4/21/12
Squat: 135x5, 225x5, 275x5, 315x3, 365x1, 405x1, 435x1
Deads: 375x10x5
Hanging leg raise
Standing abs
Comments: had some issues with my knee. The squats were pretty moderate. I’m ready to finish off this program tomorrow.
Thought: A coward is incapable of exhibiting love; it is the prerogative of the brave- Gandhi
God Bless, Vigilant
DF
I’m still keeping an eye on your log brother. Don’t let things you can’t control, control you. Stay positive and keep your head up. You are still killing it. You working as hard as you do, makes you better than most.
The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflection. Tis the business of little minds to shrink; but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death.’
I’m jealous about the mudder, sounds like it was fun brother!
-Coach
4/22/12
WU: Foam roll
WO:
OHP: 95x5, 135x5, 155x3, 175x3
Bench: 255x10x3, 225x10x2
DB Row: 100x12x5
Skull crush: 100x10x3
Straight bar curl: 80x12x3
Scarecrow: 20x10x3
Coach: I appreciate the comments. I’m starting to thing you’re a Thomas Paine fan. How’s studying for your CSCS/ did you take that already?
Comment: Felt a little better today. Biggest problem was diarrhea from the wings I ate watching the fights last night. Full day of studying ahead.
Thought: Continuous effort, not strength or intelligence, is the key to unlocking our potential.
Winston Churchill
God Bless, Vigilant
DF
4/23/2012
WO:
Box squat: 135x5, 185x5, 225x3, 275x3, 315x2, 365x1, 365x1, 395x1, 425x1, 365x3
GM: 135x10, 185x10, 225x10x2
Step ups: 120x10x3
Standing abs: 120x12x3
Cardio: swim half mile, Jiu Jitsu
Comments: got done with my test and had to get rid of some energy. box squats felt alright. glad it’s a relaxing day.
Thought: There are two kinds of people in the world: the ones that protest and complain and want fairness despite never having earned it, and the ones that fight their asses off to be important and make a contribution. You have to earn the right to be treated fair. The people that have a problem with that are the scrubs.- Jim Wendler
God bless, Vigilant
DF
4/24/12
WO:
Snatch: 95x5, 115x3, 135x3x3
Dead convo deload: 135x5, 225x5, 275x5, 335x3
Front squat: 115x10, 135x10, 185x5, 225x3x2, 245x2, 275x1, 275x3
Ab wheel
Hanging leg raise
Comments: I felt alright today. I’ve never been very good at front squats and that was a pretty respectable lift for me.
Thought: Be faithful in small things because it is in them that your strength lies.
Mother Teresa
God bless, vigilant
DF
4/26/12
WO:
Clean and Press: 135x5, 185x3, 205x2, 225x1x4
Bench (deload): 135x10, 185x5, 225x5, 275x3
OHP: 95x10, 115x5, 125x10x5
Pull ups: Bw x 15x5
Cable row: 120x 10x3
pushdowns: 75x20x3
db curls: 45x10x3
Cardio: swim 600m
Comments: clean and press and bench didn’t feel great, the rest felt good. The Brown’s drafted a 29 year old…
Thought: The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.
Vince Lombardi
God bless, vigilant
DF
4/28/12
High pull from rack: 185x5x4
Squat (deload): 135x5, 225x5, 275x5, 315x3
Deads: 375x10x4
Abs
Comment: got in early, was out late last night, ready to start training hard.
Thought: ?Love isn’t a state of perfect caring. It is an active noun like struggle. To love someone is to strive to accept that person exactly the way he or she is, right here and now.? - Mr. Rogers
God bless, vigilant
DF
5/1/12
WU: foam roll,
WO:
45 degree hyper: bwx20x3
Manta ray squats: 135x5, 185x5, 225x5, 275x5, 315x5, 365x5,x3,x3
DB lunges: 65x12x2
Pull through: 150x20x3
plate pinches: 3 sets
Comments: my ass is pretty sore already. I’m glad to be doing WS4SB. The lunges killed me.
Thought: Courtesy is as much a mark of a gentleman as courage.- Theodore Roosevelt
God bless, vigilant
DF
5/3/12
WU: foam roll, flexor
WO:
Incline bench: 95x5, 135x5, 185x5, 225x5, 245x5, 245x3x2
DB bench: 95x10x3
BB row: 135x10, 185x10, 235x10x3
Cable flys: 20x10x3
Tri push down: 75x20x3
Abs
Comment: My shoulders are weak and they need worked on. I wouldn’t mind hitting tris a little harder and see if it transfers. Going back later tonight for cardio.
Thought: ?The capacity for friendship is God’s way of apologizing for our families.?
? Jay McInerney
God bless, vigilant
DF
5/5/12
WU: foam roll, static flexors
DE LB
45 hyper: 20x3
Box squat green band: 45x5, 135x3, 185x2, 225x2x8
Wide GM: 135x10, 185x10x3
Sprints
Comments: I went to midnight grappling at Edinboro U. last night and I couldn’t fall asleep after. Didn’t feel very fast today and my hips are ridiculously tight. I need to do a lot more mobility work throughout the day. Sitting all day is killing me. I need to get more of a warm up in before the workout as well.
Thought: A typical vice of American politics is the avoidance of saying anything real on real issues.
Theodore Roosevelt
God bless, vigilant
DF
5/8/12
WU: Flexors, foam roll, fire hydrants, walk
WO:
45 hyper: 20x3
Clean from rack: 135x5, 185x5, 185x5, 205x5
Deads sumo: 135x5, 225x5, 275x5, 315x5, 365x5, 405x5, 455x5, 495x3, 405x10
Lunges: 60x12x3
pull through: 150x20x3
Comment: still pretty sleep deprived. have another final and practical tomorrow. Two weeks left until a little summer break. Workout went ok. Hips are still super tight from sitting all the time.
Thought: Remember this: your body is your slave; it works for you.
Jack LaLanne
5/10/12
WU: foam roll, flexor
WO:
Close grip bench: 135x10, 185x5, 225x5, 275x5x2, 275x3
Incline DB press: 85x10x4
BB bent over row: 135x10, 225x10x4
DB fly: 30x12x5
Circuit: x4
dips: bw x15
pec dec: 250x10
Push ups: x15
Pull ups: x7
Tris: 30x50
Reverse crunch: x15
Cardio: crunches
Comment: I was glad that I got the sprints in. I feel like I need to pick up the cardio from being so sedentary lately. Close grip bench was pretty light too.
Thought: Do all the good you can,By all the means you can,In all the ways you can,In all the places you can,
At all the times you can, To all the people you can,As long as ever you can. - John Wesley
God bless, vigilant
DF
5/13/12
WO:
Squat: 135x10, 225x10, 275x10, 315x6, 315x2x3, 335x2x2, 365x2, 315x2x2
Dips: bw x 20x4
Push downs: 75x20x3
Bulgarian split squats: 55x12x3
Sprints
Comment: did a ton of driving this weekend. Got a quick workout in. time to finish this year out. one week left.
Thought: whatever you do in life will be insignificant, but it is very important that you do it -Gandhi
God bless, vigilance
DF
5/15/12
WU: foam roll, static flexors, jumps, 45 degree hyper
WO:
Power snatch: 95x5, 115x5, 135x3, 145x2, 155x2
Box squat with black bands: 135x5, 225x3, 275x3, 315x3, 345x2, 365x1, 345x2
Bulgarian split squat: 60x12x3
Leg curl: 230x10x4
45 degree hyper: bw x 15x4
Diet:
breakfast- protein shake with aminos, fiber and banana
Lunch: chicken sandwich, vanilla yogurt, water, carrots
Pre workout: assault, post: pro shake
Dinner: 2 chicken sandwiches, fruit cup, coke zero
Comment: I think I’m going to start adding my diet and try to keep it up through the summer. My diet is typically terrible and this will probably be a step towards keeping me a little more accountable. I’ll be back in Columbus a week from today and I’m pretty pumped about that. Got a practical Thursday and last neuro test on Monday. The lift was pretty moderate. I didn’t feel strong off the box. I just need to keep increasing the weight and get used to being under a little strain.
Thought: Ghandi?s 7 dangers to humanity-
Wealth without work, pleasure without conscience, knowledge without character, business without ethics, science without humanity, religion without sacrifice, politics without principle
God bless, vigilance
DF
5/17/12
WU: foam roll, static flexors
WO:
Wide bench: 135x10, 185x5, 225x3, 275x1, 315x1, 345x1, 355x1, 315x3, 225x15
Single arm DB OHP: 70x10, 65x10x2
Cable row: 230x10x3
face pull: 75x15x3
Circuit x4
dips: bw x10
Pushups: 10
pec dec: 230x10
Pull ups: bw x 10
tris: 30x50
sprint 50 yards
Comment: was happy to get a little heavier on bench. ready for this summer. have a practical in a little bit ready to get that done with. going to cleveland tomorrow to check out Joey Diaz’s show.
Thought: Everything you need is already inside of you. You just have to get all the other shit out of the way- Brain Callen paraphrase
God bless, vigilance
DF
5/19/12
WU: foam, static flexor, jumps
WO:
Clean from rack: 95x5, 135x3, 185x3x2, 205x3x2
Squat with green bands: 135x5, 185x2, 225x2x10
GM: 135x20x3
BB reverse lunges: 135x10x3
Cardio: walk for 30min
Comment: Glad I got in the gym today. I’m ready to get back to Columbus to get into a routine. The end of this school year has been kind of hectic. Squats felt fast today which was nice.
Thought: A great part of courage is the courage of having done the thing before.
Ralph Waldo Emerson
God bless, vigilance
DF