3/2/08 w/ girl
5 min warmup (4 min walk, 1 min jog 5.5, 5.0 mph)
Squats: warmup bar: inner legs VERY tight from hike, stretched more.
3 sets: 25 lbs x 5, above parallel
35lb x 5, parallel
45 lb x 5, below parallel. Legs don't feel bad.
Floor-clean (full clean, caught at parallel or lower and raised it)
25 lbs x 3
35 lbs x 3
45 lbs x 3 FUCK YEH
45 lbs x 1.5 .5, dead'd it up basically, then said fuck it. hips are getting tight
5 min cool down (slight incline at top)
8 min stretching
2/27/08-2/29/08 7 hour hike
4 hours up, snow shoing, protein shake 2 hrs before.
Alcohol in evening, not much otherwise
3 ours down: ran out of water mid way, bad sleep position (feet in water, left leaning on dirt), cold appendages. Booze.
Rest; 4 hour nap, then 10 hrs of sleep
2/29 chiro, huge headache, don't feel THAT bad otherwise.
2/25/08 227lbs evening w/ girl
no warmup (busy)
5x5 squats and bent over rows
Bar, 10 lb, 25, 35, 40, 45 (6?)
ATG, felt great. Last set (45) right knee felt "weird"
(after workout, locked up, iced (2 sessions) and contrast showers helped.)
Bent over row: bar, 10 lb, 25 lb, 30 lb, 35 lb
lower back sorta hurting, not bad though
10 min eliptical level 9: 65 rpm semi constant
5 min eliptical level 9: 70 rpm constant
4 minute cool down (1 min eliptical, 3 min treadmill cooldown)
Stretch 10 min
2/20/08 227 (morning) w/ girl
5 min warmup eliptical
Eliptical: 20 min:
Intervel'd it..1:1, 30:1, 1:1. No system or Ryhme
Stretch 5 min or so
Wrist hurts again, badly sprained
Chiro: no mas lowerback compression
Feels decent, will begin going back to Accupressure
2/15/08 ? w/ girl
5 min warmup
squats: 5x5
deep atg
10 lbs each, 20 lbs, 25 lbs, 35 lbs, 40
Incline bench press:
10 lbs each, 20 lbs, 25 lbs, 30, 35
Valentines, late for dinner if not leave. Stretched 6 min at home, not bad.
Crappy diet, latenight crap for food.
2/11/08 228 (mid workout) w/ girl
4 min walk warmup, pee, 4 min jog @ 5.5 mph
2 minute chill / setup for row
Rowing: 10 minutes (guestimated), medium intensity, more intense then Light
Jumprope: warmup 50 repetitions, medium / fast
2 sets) 100 reps, faster-JUST below a sprint, screwed up on my feet first set
3rd set brain hurt, left side again, did accupressure so..got 80-120, very very fast, sprinting, lost count
4/ 5th: 20/10 intervel, sequentially
too hurt. stretch 6 minutes
Cafe Rio
stretch 5 min
Shitty diet, chocolate / p butter (good eggs / sausage in morning), peant butter nutella bagel at night before gym.
2/9/08 228 (post) w/ girl
warmup 5 min, left wrist HURTS, strained
Deadlift: 5reps: 10, 15, 25, 30, 35
Bent over row: bar, 10, 15, 25, 25
back squat: 10, 25, 25, 25, 25 ATG: Very low, lowest I've gone
Bench press: 10, 20, 25, 30, 35, 45
all x 5
8 min cooldown, very minimal stretching
hurt wrist: Wrist: did front squats w/ lil bro w/ hands pointing like a catch for a clean, instead of cross-hands. bad. bad
OR, hurt it doing the straight push press, was "hanging" my hands up like a clean
2/7/08 228 (before workout) w/ lil bro
5 min warmup
Sumo deadlift: 25 lbs warmup x3, 35 lb x 5, 35 lb x 6, 35 lb x 5
Front squat: 10 lb warmup, 25 lb ATG (nice, lowest ever) x5 3 sets. EVERY set had wobble on 5th
Bent over rows, palms in: 15 lbs, 20 lbs, 25 lbs, 20 lbs x5
Push press from rack (hands at Front Squat): 15 lb warmup. 25 lb x 5, 20 lb x 5, 20 lb x 5
light stretch, no enough. Decent food, last THREE days pasta (lasagna twice, cous cous 2/8/08)