[h7jb7sg1e]

Friday, March 21st, 2008
@ 59W 6:15 - 7:45 pm 1:30

Clean & Press
warm-up
3 x 3 x 135
3 x 3 x 155
3 x 1 x 185
3 x 1 x 195
3 x 1 x 205
2 x 0 x 215
^lowest plates are 5s

DB Chest Press
12 x 50e.
12 x 75e.

DB Seated Curl
3 x 50 e.

Monday, March 24th, 2008
@ KBCC 1:00 - 4:15 pm 3:15
^class was cancelled so I had extra time to lift

Squat
warm-up paused about 1 second count
275 - 5x
295 - 3x
315 - 3x
340 - 2x
340 - 1x
340 - 1x

Bench Press
warm-up paused about 1 second count
185 - 5x
*band squats, handled bands I don't know what they are rated, basically I started with the easiest and secured each handle to the end of the plates
225 - 3x level 1 (purple)
225 - 3x level 2 ?
225 - 3x level 3 (pink)
I did all the sets fairly easy

Balance Work
2 + 6 + 4 left leg single toe touches on blue foam balance pad
0 + 0 + 0 + 10 right leg sing toe touches on blue foam balance pad
^^^right hand touches left toe, vice versa

Push-ups on circular wooden thing with a half dome wooden bottom
15x
*One-Arm Push-ups
4x each! what!
I wanted to try doing balance push-ups with the bands but they are too long, too much slack (for the bench I placed them under the bench) I'll try and post some pictures/videos next time)

Yes the following is true
Bosu Ball Standing Double DB Curls
3x - 5 lbs
8x - 20 lbs
3x - 30 lbs
5x - 30 lbs
I can easily curl 45 for 8 standing, so balance was indeed a factor

T-Bar Row Station
8x - 45
8x - 90
8x - 95
8x - 100 (may have cheated on the last two)

----
Treadmill
26/27 minutes
jogged for 8 minutes @ 5MPH & 2.0 incline, then mostly walked @ 2.0 incline from 3 to 4.4 MPH

Chest & Rotator Work on Cybex FT 360 Trainer

Grip Work on old school Nautilus grip station. One was similar to drying a towel the other was similar to only do the concentric phase on a gripper got up to 6 & 7 respectively on a quadratic 10 scale.

Pull-ups
BW - 8x
BW + 8 lb medicine ball - 8x

Other Notes
I tested my jumping ability at the BB court, I think my best jump is 1 full inch better than last time.

Thoughts
Going to use and reuse the 2.5 lbs till I get to 365 and then 405 for work sets for squats. Next session I am going to try to do band deadlifts. The balance training is fun, and I look foward to being able to safely jump from swiss balls and maybe even do bosu ball squats with 225 ish.

BW down to 190-192 lbs.