[Reloaded]

July 07/08

Even: ~ 1 hr inline skating.

Getting back into working out, having a rough time so I'm easing into.
HR: ave. 132, max 152

D: no
R: no

[Reloaded]

July 28/08

Even:

• 5 min warm-up, cool-down rowing
• Light strength routine: lat pull-down x2, arm extensions, hamstring curls, clean & press x2 with light weights from 25 - 80 lbs.

~30 min total
HR max: 161, ave. 122

Nice and easy, going to do swimming tomorrow.

D: no
R: yes

[Reloaded]

July 29/08

Morn: 5 min of bicycles (chinnies)

Aft: 30 min of swimming

My HRM didn't work in the pool, so no HR stats.

D: yes
R: yes

[Reloaded]

July 30/08

Even: Core, ~ 5 min kneeling ab-wheel roll-outs

These hammer my abs hard, going to try and slow build to standing roll-outs again.

I've been feeling really good, I think the fish oil I'm taking is bring together a lot of elements for me... need to update my diet.

D: no
R: yes

[Reloaded]

July 31/08

Aft: Max. strength

• ~ 5 min warm/cool rowing
• Set 1 - lat. pull-downs (80x4, max 7 @ end), leg press (150x2, 170, 190)
• Set 2 - clean & press (40x3, less than 5 @ end), Bulgarian squats (50/50x1, 40/40x2, 5 reps)

~ 30 mins

HR: max 162, ave. 137

D: no
R: yes

[Reloaded]

August 1/08

Aft: Cardio - jog

• 9 flights of stairs warm/cool down
• 30 min jog/walk through mod. HR range

HR: max 165, ave. 140

I'm on-point to finish off my planned HR zones by this Sunday. It got messed up when my HR monitor didn't work in my pool so I'm off an hour when really it should be 30 minutes. I'll have to tack on my cardio off my strength routine this Sunday.

D: -
R: no (over-slept)

[Reloaded]

August 2/08

Rest

August 3/08

Morn: Explo. strength

• ~ 10 min warm/cool rowing
• Set 1 - plyo. push-ups (w/ clap) 10x2,8,7; knee tucks 10x4
• Set 2 - 5 lbs. punch-outs 10x4; split lunges 10x4

Starting set 2 felt like I was gonna puke, didn't think I was pushing myself that hard but my body was telling me otherwise, lol. Overall a good week, now to continue it through. I think I'm going to rotate explo. strength with endurance strength training weekly.

HR: max 190(!), ave. 127

D: yes
R: yes

[Reloaded]

August 4/08

Morn: Cardio:

• ~ 30 min rowing
• ~ 5 min biking
• 9 flights stair-climb to finish
• ~ 45 min total time

Did the August C2 challenge, completed it in 8:09 min on 10 resistance. Maybe try it again near the end of the month, shot my load a little too early.

D: yes
R: yes

[Reloaded]

Aug 5/08

Rest

Aug 6/08

Morn: Max. strength -

Set 1 - lat pull-downs, 90 lbs (8x2,7x2); leg press, 190 lbs (10x4)
Set 2 - Arnold press, 20/20 lbs (10x4, hard); calf raises, 50/50 lbs (10x4, hard)
Misc: some partner push-ups w/ my bro, butterfly guard push.

Core: Roman crunches, V-Russian twists w/ 25 lbs, bw. supermans x3

~ 40 mins total

HR: max 149, ave. 124

I was surprised how low my HR was during this session, I dunno if the HRM registered too high of a margin for my mod. HR or if I'm just that good, lol. Gonna ramp up the lbs to do under 5 reps next max. strength session.

D: no
R: yes

[Reloaded]

Aug 7/08

Morn: Cardio -

• ~20 min swimming
• ~10 min shadowboxing in pool

Swimming consecutive laps is hard, damn. Manual HR checks showed I got my HR peaking into the early 130's which is a good sign.

D: no
R: yes

Aug 8/08

Rest