[liquid!]

Sunday Evening: I got my Chucks and Chalk today, I'm pretty psyched to use the new toys. Tossed the chalk ball in a ziploc bag. Good to go.


warm up:
-5min jump rope
-Spiderman lunge walk, drop sqts, One Legged SLDL

~!~!~!~
Deadlift
~!~!~!~

135x5 (off 45lb plates)
225x5 (off 45lb plates)
315x3 (off 45lb plates)
365x1 -holysh!t chalk is the best! Gripping the bar is so easy, and it completely negates the effects of any metro hair gel on the bar.
385x1
405x1 PR! Finally 4 plates. YES! *fist pump* Chucks & Chalk bitches!
405x1
405x1
365x1 really slow
315x8

~$~$~
Chins!
~$~$~

bw+25x3 (underhand)
bw+25x2 (overhand)
bw+25x2 (underhand)

~*~*~*~
Bb Shrugs
~*~*~*~

225x10
285x10
315x2 - My lower traps (middle upper back) felt near a strain so I stopped.


10 min running

PWO: ATW Rejuvenix-41, naproxen, & very hot shower. Ice pack on back while reading in bed. A good day.

[Fedoraba]

Grats on four plates man. It gets tougher from here on

[liquid!]

Tuesday Night: Conditioning


warmup:
jog 1 mile
buttkickers, skipping, side shuffle, lunge walk, hurdle leg swing overs, hurdle squat under, and leg swings.



1. Run 200 meters/ Jog 200 meters - (400m pace)
X4
rest 2 min
X4

2. Sprint 40 meters on 1 min. - scramble starts from the ground
x10



PWO: 1/2 ATW Rejuvenix-41, ATW MPI, Fish Oil, Udo's Oil
~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~#~


Thanks Fedoraba. I'm happy about the 4 plates.

[liquid!]

Wednesday Night


Warm up:
-Cat stretch, band pulldowns & aparts, towel tri & sholder stretch, wall slides, chest & lat stretch, and YTLW.


~*~*~*~*~*~*~
Bench
~*~*~*~*~*~*~
135x5 (pause)
185x5 (pause)
195x3 (pause)
205x3 (pause)
215x3 (pause)
225x3
235x3 PR
245x2 PR
250x1 PR Yearly goal met!


~*~*~*~*~*~*~
Rack Lockouts
~*~*~*~*~*~*~
225x4
225x4
275x2 (up 3")
315x5 (up 3") very wobbly


~*~*~*~*~*~*~
BOR
~*~*~*~*~*~*~
175x8
185x5
195x5
205x5


~-~-~-~-~-~-~-~
Saxon Side Bends
~-~-~-~-~-~-~-~
15x10
20x10
25x10


~-~-~-~-~-~-~-~
Cable Side Pressdowns
~-~-~-~-~-~-~-~
100x10
100x10
100x10


~-~-~-~-~-~-~-~
Dips - BWx10
~-~-~-~-~-~-~-~

PWO - ATW Rejuvenix-41

[liquid!]

Thursday Night

Warm up:
-6min weighted jump rope
-Hip stretch, Cat stretch, hip circles, spiderman lunge walk, leg swings, buttkickers, and bounding.


~+~+~+~+~+~+~+~+~
Average Band Box Squat (wide stance)
~+~+~+~+~+~+~+~+~
45x10
135x5 (3 min rest)
225x1
225x1
245x1
245x1
250x1
250x1
225x1
225x1
135x10

~*~*~*~
Complex: BOR+High Pull+Front Sqt to Press+Jump Sqt+GM
~*~*~*~
95x5 (90s rest)
95x5
95x5
95x5

~~~~~~~~~~~~~~~~~~
Standing Band Crunch x 50
Band Good Morning x 50
Spead Eagle Situp x 50 (this took a while)
Band Pressdowns x 50
~~~~~~~~~~~~~~~~~~

PWO - ATW Rejuvenix-41

[liquid!]

Saturday Afternoon

Warmup:
-3min jump rope
-5 Cheat pistols (Started at bottom position with one foot on the ground, 24" platform)
-Stretch
-3m jump rope
-5 Cheat pistols
-Stretch
-3m jump rope
-5 Cheat pistols
-Stretch
-3m jump rope
-5 Cheat pistols
-Stretch
-5 Cheat pistols
-5 Cheat pistols
-5 Cheat pistols

~*~*~*~*~
Push Press
~*~*~*~*~
135x5
155x5
175x5
185x5
195x5
205x5
225x0 x0 x0 not happening. I'l get to 2 plates quicker next time.
205x4
185x3
135x5

~+~+~+~
Chins
~+~+~+~
bwx5 (overhand)
bw+50x3 eccentric drops (overhand)
bwx5 (underhand)
bw+50x3 eccentric drops (underhand)

~+~+~+~
Dips
~+~+~+~
bwx5
bw+50x2
bwx5
bw+50x2

~"~"~"~"~"~"~"~"~"~"~"~"~"~"~"~"
Pushup Burpee w/ Chin + Decline Situp
~"~"~"~"~"~"~"~"~"~"~"~"~"~"~"~"
30sec burpee/30s rest
30sec situp/30s rest
30sec burpee/30s rest
30sec situp/30s rest
30sec burpee/30s rest
30sec situp/30s rest
30sec burpee/30s rest
30sec situp/30s rest
30sec burpee/30s rest
30sec situp/30s rest

Bent Delt Flye 10lb for 60sec


PWO - ATW Rejuvenix-41

[liquid!]

Sunday Afternoon

Warm up:
Jump Rope, Buttkickers, Spiderman Lunge Walk.

~*~*~*~*~*~*~*
Deadlift (off 45lbs)
~*~*~*~*~*~*~*
135x5
225x5
315x5
365x3
365x3
365x3 lower back hurts...enough for today.

BOR
185x5
185x5
185x5

Bb Shrugs
225x5
275x5
315x8

25lb Hub Holds
x10sec
x10sec
x15sec

20lb hex hold
x40sec

Back Ext
bwx10x2

Full Contact Twist
Bb+25x20
Bb+50x10 w/ Dynamic One Arm Pressx20

I should have just done DE deadlifts today as my back was not rested and hurt. I have transitional lumbar vertebrae, meaning several are fused and incomplete. The incomplete vertebrae look like the letter C as opposed to an O on an X-ray. I also have spinal stenosis which is spinal narrowing. When I have overloaded or not recovered rested completely I feel mild pain in my lower back that can radiate into the glutes/hips (CNS overload). I would've never known about this had I not injured myself once and required a back x-ray. A cold gel pack on my lower back is great when reading/watching TV before going to sleep.

My problem today is probably are result of trying pistols yesterday(they were killing my hammies), poor sleep lately, and since the Mrs. is visiting her folks in Phoenix my alcohol consumption has increased about 300% this weekend. I'm thinking a belt might be my next purchase, as I'm probably at a higher risk for a herniation. Deads are easily my favorite lift so I'm just going to have to progress slowly, listen to my body, and not hit ME Deads every week. Maybe Zerchers every other week as they really open up my lower bak and hips.

PS. I'm not a hunchback.

[liquid!]

Tuesday Night

Warm up:
jump rope, wall slides, band raises, band pullaparts, and pushups.


Db Bench
********
60x5 - first set one armed
65x5
75x5
80x5
85x5
90x5
85x5
85x5

Dips
****
bw+25x5
bw+35x4
bw+45x2

One Armed Pullup - (using the Nautailus Machine)
**************
x3L x3R What a joke I am - my left arm is so weak. I'm not even goin to bother writing how much asst I needed for these.
x3L x3R
x3L x3R


Farmers Walk / Hex Holds / Decline Situp
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
110lb x 25 sec /20lb x 30sec / bwx10
110lb x 25 sec /20lb x 30sec / bw+25x10
110lb x 25 sec /20lb x 30sec / bw+45x10

Saxons / Cable Side Pressdown
~~~~~~~~~~~~~~~~~~~~~
15lb x 10 / 100lb x 10
15lb x 10 / 100lb x 10
15lb x 10 / 100lb x 10


PWO: ATW Rejuxvenix41, ZMA, Fish Oil

[liquid!]

Thursday Night

Warm up: 5m jump rope, cat stretch, hammy stretch, hip stretch, spiderman lunge, buttkickers.

------------
Front Squat
------------
135x5
185x3
205x3
225x3 upper back rounding alot by 3 rep
225x2
245x1
265x0 dropped it
225x1
225x1

-----
OHS - Light lifting as I really tweaked my left shoulder OHSing last month (leaned chest forward-arms back to save a lift, bammo)
-----
135x5
135x5
135x5

----
GM - tightly arched back
----
135x5
175x5
185x5

-------------------------------------------------------------------------
Waiter Walk (30sec) + Full Contact Twist + One arm dynamic barbell press
-------------------------------------------------------------------------
100lb One-Armed + 20 @ bar/25lb + 10 @ bar/25lb
-rest 1 min-
80lb Two-Armed + 15 @ bar/50lb + 10 @ bar/50lb
-rest 1 min-
110lb One-Armed + 10 @ bar/75lb + 10 @ bar/75lb
-end-

5 min jump rope


PWO: ATW Rejuvenix41 + ATW MPI + ZMA + Fish Oil + Melatonin = good sleep

[liquid!]

Warm up:
*1 mile jog
(Hurdle leg overs, Hurdle Sqt thru, Spiderman Lunge, Skipping, Side Shuffle, Buttkickers.


=====================
200m @ (400 pace w/rest 60s)
=====================
x 10


==================
40m sprint on 60s interval
==================
x 10


PWO: ATW Rejuvenix41 w/ banana, ZMA, fish oil, contrast shower for legs

Not smart to do sprint work the day after Squat day, but the schedule got a little mixed up with the holiday this week.