[niagareven]

Thank you

Sunday jan 6th

band stretching/traction, foam roller (pvc)

bike for 15 minutes

Forward sled sprint relays (with 2 friends) x 100-120 feet each
5 sets with 3 plates on sled
few minute break
5 sets with 3 plates


and the hardest part of the day, and the hardest thing I've had to do in a while--went to this mexican place near my house with my 2 friends and DIDN'T get anything. It was very hard too because they have 3lbs burritos there and my mouth was watering while watching my friends eat them. First time in a LONG time I was able to stop myself from eating bad food.

[Zerocrew1984]

thats a huge pr for the burrito, good job mang

[niagareven]

thank ya

Monday 1/7

Everything is back to feeling achy again


warm up

close grip bench
95 x 5 paused
145 x 5 paused
185 x 5 paused
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5 just barely finished the last rep

Was gonna call it there because I felt crappy but I didn't feel like just sitting there while my friend worked out

Bent over rows
135 x 15
185 x 10
135 x 15
135 x 15
135 x 15
-I think if I do these for high reps with light weight for a while to get used to them, it'll help me actually be able to do these without feeling terrible.

suspended push ups
10 sets of 10

Y-band pulls/stretches

monster mini face pulls / monster mini curls
10 / 10
10 / 10
10 / 10

[niagareven]

Thursday 1/10

Lots of band traction, stretching and foam roller

band good mornings (two light bands)
4 sets of 12

band face pulls (monster mini)
4 sets of 12

eliptical for 10 minutes
-was going to go longer but my calf cramped up, my shin splints started bothering me (how?) and my lower back was bothering me.

Bike for 10 minutes

After monday I was gonna just rest till saturday, but I was bored today and felt like getting some blood flowing.

[niagareven]

Saturday 1/12/08

warm up + 2 sets of reverse hyper + tke's + 2 sets of band good mornings

deadlifts
135 x 5
225 x 5
335 x 3
415 x 1 - hook grip, didn't hurt so bad
475 x 1 - pr for hook grip + no belt (forgot to put it on). Hook grip still didn't really hurt
515 x 1 - 15lbs PR. added belt + straps. This was ridiculously easy.
535 x 0...not happening today.
-545 very very soon. I was probably good for at least 525 in place of the 515 set. Also juding by how the hook grip felt, I think I could have pulled the 515 with it as well without it hurting too much.

Medley-
250 per hand farmers x 50 feet, 550 tire x 3 flips, 300+lbs sled drag x 50 feet
-not sure on time because we had a camera malfunction, but around a minute I think

Was going to attempt 315 per hand farmers here, but decided against it.

Glute ham raises
2 sets of 8

Stones to 48" platform
260 x 3
300 x 2, missed lapping a 3rd one 2 or 3 times. I couldn't transition it over my knee. First 2 felt sooo easy. PR to this height with this stone
300 x 2 squats. Wanted to do more but when I brought it down after the 2nd, I dropped the stone by accident and called it there

Reverse hyper
210 x 8 no swinging
210 x 8 no swinging
210 x 10-12 with swinging

Good workout despite me thinking it was gonna go bad. Before starting the workout, I stubbed my toes about 3 times, jammed my finger twice, and every time I passed something my shirt was getting caught on it.

Tweaked the middle of my back/lat during the 475 deadlift. Was going to stop the workout there but I'm glad I didn't. It's bothering me a bit now but we'll see how it feels tomorrow.

[MatterOverMind]

That looks like a helluva good workout. Nice job on the deads.

[Zerocrew1984]

nice pr

[niagareven]

thanks

[niagareven]

Sunday 1/13 -- sore as all hell from yesterday

warm up + pressing with empty bar for a few sets

lat pull downs
4 sets of 10

2" axle speed/technique work (clean first rep)
110 x 3
130 x 3
160 x 3
160 x 3
180 x 1
200 x 1
160 x 2
160 x 2

close grip chin ups
2 sets of 8

suspended pushups with 25lbs plate on my back
3 sets of 10

seated dumbbell cleans / monster mini face pulls
20s x 10 / 10
20s x 10 / 10
20s x 10 / 10
-i normally wasn't shrugging before cleaning the dumbbells on each rep before. makes it harder.

hanging leg raises
3 sets of 12

My back is bothering me a bit where I tweaked it yesterday, but I need to stop being a bitch and quit making excuses. You don't get stronger by making excuses and taking it easy when it is not needed. It isn't hurting me enough to not work through it.

[niagareven]

Monday 1/14

Was going to use the elliptical, jump rope, and maybe do some other stuff like that. Started to foam roll/stretch/etc, but after about 10 minutes I got light headed and really nauseous. Ended up falling asleep on the floor for about an hour. Got up, went to the bathroom and then passed out again on my bed for another 60-90 minutes. Now I'm probably gonna be screwed with falling asleep tonight and getting a good nights sleep since it's already 6 at night.