[h7jb7sg1e]

Tuesday, April 1, 2008 --> Swimming & Recovery day
Lap Swim 35 minutes
20 - 25 laps (freestyle)

Pull-up/Dip/Sit-up/Leg Raise Circuit
3 / 8 / 10 / 5 + 3
3 / 8 / 10 / 5 + 3
3 / 12 / 10 / 5 + 3

Barbell only compound circuit (various exercises)

DB Hold = 30 seconds each
50s
75s
85s

Treadmill @ 3.0 mph, 0 - 15 incline with cooldown
^^^calf work / easy cardio --> hopefully to bulk up the calves BB style

Thoughts:
The workout was way too long to be considered GPP, but it was conditioning nonetheless. My pull-ups are crap until I fully recover from Deadlifting.


Wednesday, April 2, 2008
Bench Press
45 - 8x
135 - 8x
225 - 5x (i know I did them all on my own)
230 - 5x (i think I did them all on my own)
235 - 3x + 2x spotter
245 - 2x + 1x spotter

Strict Bent-Over Row
135 - 8x
140 - 8x
145 - 8x

Lunges (left then right)
135 - 8x
135 - 8x
135 - 8x

Tibia Lift/Extension/flexion??? (feet suspended, using apparatus)
8x - 25
8x - 27.5
8x - 30
***Balance Training

Blue Foam Pad
10 toe touches left leg and right leg in a single set

Wooden Circle Board with wooden half dome bottom
^^^ One-arm push-ups
Left: 5x
Right: 5x

Wooden Circle Board with wooden half dome bottom & feet on one blue foam pad each ^^^ One-arm push-ups
Left: 4x
Right: 4x

Wooden Skateboard with wooden roller, lateral balance
was able to stand up straight and hold for a few seconds, successfully moved a couple of inches

Wooden Skateboard with wooden roller, lateral balance
Two-handed Push-ups with one-leg on ground (3-point stance)
0 successful reps, I was able to hold at the apex briefly
^^^
this exercise was too easy with both feet on the ground and both hands on the board, balancing on one leg makes all the difference

Thoughts
Bench was weaker than expected may be due to OHP on Monday. I'll take it slow and gradual with rows and lunges.Solid improvement in balance.

No extra grip work or BB style pec work. Was originally hoping to do incline. But another dude wanted to flat so we did flat. I completely forgot that the flat to incline adjustments are quick.

Handball courts are only open for 30 minutes during my break so it looks like I won't be playing at school.