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Monday, March 31st, 2008
@KBCC gym
Barbell warm up
Squat
warm up
45 - 8x
135 - 8x
225 - 5x
275 - 5x
315 - 3x
335 - 3x
345 - 2x Progress!
345 - 1x
345 - 1x
OHP
135 - 3x
140 - 3x
145 - 3x
150 - 3x
155 - 3x
Deadlift
double overhand
135 - 5x
225 - 5x
now w/ straps
315 - 5x
375 - 3x
405 - 3x
410 - 3x inching my way up to a new max
Blue Foam Pad
9 + 1 toe touches with left foot
10 toe touches with right foot
Red Inflatable pads
BW - 10 push-ups
BW - squats couldn't get all the way down on a single rep eh!
Wooden Board w/ half dome wooden bottom
5x - left one-handed push-ups
5x - right one-handed push-ups
3x - left one -handed push-ups
3x - right one-handed push-ups
Decline Sit-ups (on decline bench)
BW - 15x
BW + 30 lb DBs (1 each hand) - 8x (rest on shoulders)
***Jean Luke, PT who I saw first time at the gym, was benching 315, I spotted him, he showed me a tone of core/balance/stability moves
Partner resisted decline sit-ups - 8 ish, really tough
Medicine Ball Sit-ups - 8 ish, much easier (12 lb medicine ball)
Side Planks
center 60 seconds
left side 30 seconds
right side 30 seconds
center left hand free / right hand support 30 seconds
center right hand free / left hand support 30 seconds
Nutrition
pre-workout 500 ml water + 2 M&Ms packs (~500 calories)
During workout Gatorade ~500 ml
Lunch afterwards tuna wrap, OJ 450 ml, H20 500 ml
Thoughts
This workout was fun, I feel a bit more out of breath doing balance and ab work versus the barbell lifts. I am continuing to make progress with my balance training, and I may incorporate more challenging variations. I am pleased with my slight but significant progress with the squat. The reason I skipped Bench Press today and did OHP instead was someone was using each bench.
note: staff dudes name at gym is Trevor not Travis
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Plan well, train hard, and have passion to reach your goals. Your training must suit your physical, psychological, and mental needs. It can’t be a cookie‐cutter program. Louie Simmons Optimal Training
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