12/12/10
Good workout today. Strength is coming back, and soreness is not really prevalent right now.
Chest and Back
A1) Bench press 8x3 225x3 225x3 255x3 255x3 280x3 280x3 300x3 300x3
A2) Chins 8x1-3 8x2 all BW
B1) Incline flye 3x6-8 30’sx6x3
B2) Low Row 3x6-8 190x8x3
Cut things slightly short today. I left early to see another one of my kids play hockey. This one looks like he is gearing up to be a 4 year starter at his school as well!
Lots of us hockey parents on here.
[quote]kpsnap wrote:
Lots of us hockey parents on here.[/quote]
Haha, I should probably clarify when I say kids I mean the ones I train. I have no biological children…that I know of lol.
interesting stuff going on here.
[quote]PeteS wrote:
interesting stuff going on here. [/quote]
Thanks Pete.
12/13/10
A1) Squats 7x3 225x3 275x3 295x3 315x3x3
A2) GHR 7x3 all bw
Then the phone rang and all hell broke loose.
B1) Cable Lunges 2x6-8 25
B2) Ab Wheel 2x6-8 bw
Oh and i did 25 mins steady state cardio this morning.
20 minutes steady state cardio.
12/15/10
AM
25 mins cardio with 12.5 minutes of intervals
PM
A1) Seated rack press 4x3 215x3x4
A2) DB Laterals 4x8 30’s
B1) Dips 3x6-8 45x8 70x8 90x6
B2) Hammer Curls 3x6-8 50x8x3
No training today. A lot of college athletes are home. Gonna have to jugle my schedule for the next month or so.
12/18
Tried one of CT’s neural charge workouts…Pretty cool
12/19
AM
25 minas steady state
Later
Chest and back
A1) Floor Press 5x5 300
A2) Bent over row 5x5 200
First time over doing floor press, I like it. Definitely going to make it part of my workout for a while.
25 minutes of cardio 12.5 steady state 12.5 interval. I was going to lift today, but took a nap instead lol. I guess you have to listen to your body right?
crap dropped to page 2 lol. haven’t trained in two days, damn college kids haha. Will definitely hit some legs tomorrow.
Finally got this workout in.
12/23
Snatch 5x1 w/135
Initially this was supposed to be a full leg workout, but some kids had time off from school and decided to come to the gym. So I just kept doing snatches till they arrived.
12/24
Worked 9 hours then did this workout
A1) deadlift 5x3 365
A2) Good Mornings 5x6 135
B1) 1 leg leg press 3x6-8 w/ whatever
B2) Cable presses 3x8-10 30-35lbs.
Gonna try to do some shoulders tomorrow. If I don’t happy holidays to everyone.
12/25 Shoulders and arms
A1) Standing OHP 6x1 185x1x2 205x1x2 225x1x2
A2) Lying lateral raise 6x6-8 15’sx8x2 20’sx8x2 25’sx8x2
B1) Cable tricep extension 3x6-8 15x8 17x8 17x8
B2) EZ-bar curl 3x6-8 65x8 115x8x2
Good workout today. Heading out to see the family and eat a bunch of things I know I shouldn’t. Happy Holidays everyone!
2 sets of sprints on the rower, 200m each. I did both in under 35 seconds, and felt like I was going to pass out. I think I need to incorporate rowing a bit more in my energy systems workouts. I’m also going to re work a few things in my diet and training. First I am going to start taking in a high amount of BCAA’s during my workout, as well as consuming a green drink post workout. I am also toying with the idea of a high dose of omega 3 fatty acids and L-carnitine as well. I am also considering a 7-day detox some time in January.
Training,
I am going to shoot for 3 days of lifting with 3 conditioning workouts per 7 day week. I may have to break the weightlifting up into multiple sessions, as that may be the only way to fit it all in. I think this will work well with my lower body, I’m not so sure about the upper. Any thoughts are appreciated, thanks to all for stopping by.
So you have to stop your own training when people come to your facility in order to provide personal training? That must be inconvenient.
I got a great book for Christmas that talks about vitamins, minerals, supplements, etc. in the context of certain health issues. I took L-carnitine for awhile, but can’t remember why I initially started. I’m trying to be more knowledgeable about all this stuff.
[quote]kpsnap wrote:
So you have to stop your own training when people come to your facility in order to provide personal training? That must be inconvenient.
I got a great book for Christmas that talks about vitamins, minerals, supplements, etc. in the context of certain health issues. I took L-carnitine for awhile, but can’t remember why I initially started. I’m trying to be more knowledgeable about all this stuff.
[/quote]
Slightly inconvenient, but its part of the job. I’m thinking of using the L-carnitine for 2 reasons. 1, it is supposed to be helpful with fatty acid oxidation. 2 it is supposed to help elevate testosterone levels in men.
12/27
2 hours of shoveling
1 pm
A1) Bench Press 225x3 275x3 315x3 340x3x2
A2) Chins 5x3 bw
B1) Incline flye 25x8 30x8 35x8
B2) 1 arm cable row 3x8 15 plates
[quote]driven888 wrote:
I’m thinking of using the L-carnitine for 2 reasons. it is supposed to help elevate testosterone levels in men.
[/quote]
Okay. Now I’m REALLY curious why I was taking it. And who suggested it.
Welcome, I will go ahead and say it 5/3/1 and good luck.
Snap women have Testosterone levels themself, actually good for the libido in 40 year old women age group. So you may need that in 10 years. 
DJHT, great answer. I tried 5/3/1 before, I wasn’t totally impressed. who knows maybe I will give it another shot this go around.
12/28
No training today way to many college athletes back. I need to get them on a set schedule before I really get going with this.