Beware the Jabberwocky!

The "zombie" implies holding your arms out straight in front of you, when holding a dumbbell the angle of my arm changes as you situp. Start position looks like a one-armed decline press at lockout. Sit up, keeping the db pointed at the ceiling. End position - he db should pretty much but straight overhead.

I really like waiter walks and I enjoy movements that you hold a weight in lockout.

One-armed OHS
Bent Press
Windmills
One-armed
OHStep ups
OHLunges
Windshield wipers
Turkish Get-ups

I like using hybrid lifts and short circuits: db snatch to OH step ups, clean and press/ohs/windmills.
 
Satuday Dec.8

Warm up: band pullaparts, and pulldowns, cable arm traction and rows, face pulls.

Bench
135x10
185x5
225x3
225x5
225x5
225x5
225x5

Db Bench
60sx15
60sx15

Dips

bwx5
bwx5
bwx6

Db Clean & Press

65sx6
65sx6

OA Zombie Decline Sit ups

35x10
35x10

Face Pulls
55x20


PreWO: 1g L-Arginine, 2.5g Lecithin, 4g Beta Alanine, 4g CEE
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: True Protein Blend (20g) w/ skim milk, ZMA.
Later: 35g protein
 
Sunday Dec. 9

warmup: 20 min of stretching (hips and hammys); crab, duck, and bear walk; grasshoppers; and shrimping.

Jump rope
3x5min rounds

Cable Wood Chop

100x20
100x20
100x20
100x20

Stationary bike - 10min


PreWO: 1g L-Arginine, 2.5g Lecithin, 4g Beta Alanine, 4g CEE
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
 
Monday Dec. 10

Warm up: 5min jump rope, hip twist, hip stretch, glute bridge, spiderman lunge walk, forward bends.

Overhead Squat
45x10
95x5
115x5
135x5
155x5
175x1,4 (dropped the 2nd one, but finished the set)

Zercher Squat
175x5
225x5
255x5
275x5
295x5
315x5 zerchers hurt

Bulgarian Split Squat

45x6
55x6
65x6

Decline Sit-up
Avg. band x5 (hip hurting)
Avg. band x5
bw x5


PreWO: 2.5g Lecithin, 4g Beta Alanine, 4g CEE w/ lemon juice
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: True Protein Blend (20g) w/ skim milk, 2g Beta Alanine, 2g CEE, 3 ZMA, 325mg aspirin.
Later: Epsom salt bath, Fish Oil, Source of Life Multi, 1C real 2% yogurt (19g protein), 3g melatonin.
 
Wednesday Dec. 12

warmup: cable arm rows and traction, face pulls.

SOHP:
45x10
95x5
135x5
145x5
155x5
165x5
175x3
185x1 *10lb PR*

One-armed Db Push Press

65x5ea.
70x5ea.
75x5ea.

One-armed Db Clean & Press
80x1ea.
85x1ea.
90x1ea.
100x1ea.
110x1 (right only, left-sloppy clean couldn't lock it out)

Chins
bwx5
bwx5
bwx5
bwx5

One-armed Db Zombie Decline Situps
35x5ea. x3

Db Curls
40sx5 x3

Lateral Raises
10sx12 x3



PreWO: 2.5g Lecithin, 4g Beta Alanine, 4g CEE w/ lemon juice
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: True Protein Blend (20g) w/ skim milk, 2 ZMA, & red wine.
 
Nice SOHP. You're getting damn close to 200 then a 2 wheeler! I can do my previous 1rm max for 5 reps, but it is still pathetically low. Slow and steady wins the race! Nice sig.
 
I thought you'd appreciate it.

Are you still drinking the cardboard tasting PWO?
 
I hardly ever do supplements anymore. I eat meat and drink nonfat milk and eat nonfat yogurt. I am trying to keep things simple so that it is easier to follow the rules yah know?
 
Good think yo have a personal bathroom at work:eek: lol'd

Satan should bring you a case of Muscle Milk, or something of the ilk. Meal replacement shakes for the "on the go student."

How bad is the Saturday field work this month for school. Rain much here?!
 
nice PR - is the Strict OHP helping your bench or is your bench helping your strict OHP?
 
The bench must be helping my strict. I was horrible off my chest so a month of pause bench has helped out. I was stronger with a narrower grip. Strong lockout...weak chest (ie mobbies) . I'm still trying to fix that.

*now that I think about it. Front Squatting and Push Pressing have to be helping. I've even done heavy walkouts holding the bar in start position (elbows down)*
 
Good think yo have a personal bathroom at work:eek: lol'd

Satan should bring you a case of Muscle Milk, or something of the ilk. Meal replacement shakes for the "on the go student."

How bad is the Saturday field work this month for school. Rain much here?!
Class ended a couple weeks ago, so no Saturdays yet this month, but I need to go out to Monroe this weekend to work on my project. If they give assignments during break THEN IT'S NOT A FUCKING BREAK!
 
I hate that shit. My favorite was a biochemistry mid-term the first day back from spring break. I was visiting a friend in Denver and sspent half my days in the library at CU. p00P. I'm enjoying some vino as a PWO "recovery" drink...jealous?

How many months do you have left?
 
6 more months. I like the material a lot. Just the pace gets old. Yes, I'm a little jealous. Honestly though I am far too tired to drink right now. The AM cardio plus lifting has made me tired. I am off to bed. We need to get together soon. Have your people call my people. chow (intentionally misspelled).
 
Thursday Dec. 13

Warmup: 45 min of stretching and foam rolling. My hammies are still sore from Mondays squat session.

Conditioning Circuit:

6x burpess
12x pushups
24x bodyweight squats
1min jump rope
- 45 sec rest-

x6 (approx 20 min)

Stairclimber
- 20min



PreWO: 2.5g Lecithin, 4g Beta Alanine, 4g CEE w/ lemon juice
PeriWO: 1 serv. CytoMax, 3tsp BCAAs
PWO: 1 serv Isolate/egg/casein protein blend (25g) w/ skim milk
 
Nah. I'm practicing for the Decmeber Conditioning Challenge so I don't die when I try it...And it's time to slim down. I've been packing the poundage the last few months; almost hit 260lb last week.
 
damn are you still going to family reunion because i might max dead and squat on saturday....

are you going to be maxing when you come out here?

I have family stuff on sunday but i might be able to get out of it, it will be hard though.

what are your thoughts and plans?

come on man, i need ya!
 
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