[liquid!]

Saturday Afternoon
Wilderness Peak Trail
6.2 miles/ Gain 1750ft

The wife and I cranked this out in about an hour and 15 minutes, it was much easier than we thought. Our guide book had it listed as difficult, looks like we'll need to bump up to most difficult according to the book. Nice hike though. Trails in Washington are very Lord of the Rings.

It my 31st birthday so I'm calling the shots today. Sushi for lunch with birthday cake, a nap, watched UFC Stacked, went to my friends show (the johnbenders). It was a good day... burp.

[liquid!]

6.25 mile jog/ 60 minutes

Just barely under 10min mile. Sad. I've haven't jogged more than 15 minutes in 6 months, so this is what I get.

[liquid!]

Warm up
* Jump rope 5 min
* Spidermans, cat stretch


One Legged Bb Deadlft
135x5
185x5
205x3
225x3

Zercher DL
225x3
225x3
225x3

Hub Holds w/ 25lb
x 23sec
x 12sec
x 12sec

Front Plate Hold
45lb x 25sec - just curious.

Db Snatch
45lb x 100 @ 5:25 - 45lb felt light and funny to lift until the 60th rep.

Rack Pulls w/ Avg Band (doubled)
45x8
135x5
225x5
135x5
45x8
I don't think doing these banded works the top of the lift, but holy hell does it kill your hands. Its like trying to hold onto the wing off a plane at lockout.

Bent Press
50x5
45x5


PWO: ATW Rejuvenix41, ATW MPI, ZMA, Fish Oil, and Melatonin.

[enright3060]

cool log - good lifting

[liquid!]

Day 2 of my down week. My numbers were going down and my back was sore. I'm staying away from the big 3 lifts and trying some new things to keep it fun.

Warm up
-5 min Jump Rope
-Spidermans, Buttkickers, Skipping, Dislocates.


Db Push Press
==========
70lb x 6 (2 handed)
75lb x 5 (2 handed)
80lb x 5 (2 handed)
85lb x 3 (1 handed) kinda awkward

SOHP
=====
135lb x 5
155lb x 3

Chins!
=====
bw x 5 underhand
bw x 5 neutral
bw x 4 overhand
bw x 4 neutral
bw x 3 underhand
bw x 3 over

Farmers Walk - 30ft + 14 steps/turn/14 steps + 30ft
=========
90lb
100lb
110lb
I'm begining to enjoy grip work and strongman type movements. My grip strength has increased vastly. 110lb Dbs are as heavy as it gets at my gym.

Db Dragon Twists
===========
35x5
35x5
35x5
I'll give them another try again later. I have a bad right Achilles so I don't do many lunge type movements. I usually go with BSS or Step ups as assistance, but the hip stretch at the bottom of the twist felt good.

One Legged Sqts (low box) x 5ea
============
I liked these. Definitely getting added to my program

Bb Cuban Press x 15
===========
Good sign. I haven't been able to do these for 3 weeks due to shoulder pain from saving a heavy OHS that was falling forward.


PWO: All the Whey (ATW) Rejuvenix 41 & ATW MPI, ZMA, Melatonin

[liquid!]

Originally Posted by enright3060

cool log - good lifting

Thanks man. I just finished reading your log and you've got a beefy squat. Consider me a subscriber. My squat #'s have been lagging, so hopefully I can learn a thing or two for from your routines.

[liquid!]

warm up: quick barbell complex

========================
Box Squat - Athletic Stance (13" box)
========================
135x5
185x5
225x5
245x5
265x5
275x3
285x1
295x1
135x20

Took 3-5min between sets, shot free throws.

Gym closed

PWO: (out of protein powder today) steak, gatorade, ZMA, fish oil.

[liquid!]

Rattlesnake Mountain: 8.8 mile / gain 2700 ft

The trailhead starts at a lake, which was full of bathers on this hot and humid day. Northwesterners are happy to swim in a puddle, as Puget Sound is too cold for a dip. The beaches here have no sand either, just pebbles and driftwood. Booo...

Devoured huge plates of mexican food afterward and then it was time to slip into a food coma.

Viewpoint half way up the mountain


View of Mt. Rainier from the top of Rattlesnake Mountain

[liquid!]

Warm up:
5 min jump rope
Calf & hammy stretch, spidermans, butkickers

=====
Deadlift
=====
135x5
225x5
315x3
375x1
405x1
405x1
405x1

===========
Zercher Deadlift
===========
225x5
225x5
225x5

====
Chins!
====
BWx4x3(over, under, neutral)

Hor. Pullup
BWx10

Hub holds
25lb x 9sec x 14sec x 10sec

Hex hold - heaviest availible
20lb x 90sec

=======
Db Snatch
=======
65x8
75x5
85x5

Circuit x2
10 Box Jumps +
10 Heavy Bag Zercher Step-Ups +
10 HB Shouldering +
15 Medicine Slams (mounted bag and slammed MB like cracking a coconut) Nice and primal...

I was pretty tired before the circuit. Found an old heavy bag tucked away I can work into some circuits. Figured MB slams would draw too much attention as the room I do circuits in is upstairs. Bludgeoning the HB like I'm hoping to be cast as "Murderer" on a Forensic Files episode seemed like the logical choice.

[liquid!]

Warmup:
5 min ellipical, pushups, face pulls, various cable rows, lat. stretch.

OHS
135x5
135x5
135x5

Bench
135x5 close grip (long pause)
135x5 extra wide grip (long pause)
185x5 reg. grip (long pause)
225x3 left arm noticeably weaker today
225x3
235x2
245x2 stalling 1/2 way up
255x0 spotter touched the bar. douche.

BOR
185x6
205x5
225x5

Dips
bw+25x5
bw+35x5
bw+45x3

SOHP
135x5
135x5
135x5 stalling 1/2 way up

Saxon SBs
20x10
15x10
15x10

Curlz
40s x5
50s x5
90lbx5

This was alot. I've cut down to 3 days a week and eliminated a 2nd push day. I've had a hard time separating the two.

PWO: Out of Protein...I ordered it on the 4th of July. Those bastards...Fruit & Yogurt Smoothie, Cottage Cheese, ZMA, Melatonin.