[h7jb7sg1e]

Wednesday, July 24th 2007
BW @ 180 + 100 vest
Roman Chairs 5x, 5x 5x (probably not full range)
Pull-up attempt + Knee Raise + 3 Leg Raises x 2 times
Sprints 2.75 back and forth laps (length of Basketball court)
on the final stretch at about the halfcourt line I lost all power in my legs and did a belly flop on the pavement. My hands are bruised and scrapped up and I had a pleasant crowd of 2 dozen spectators
walked it with 5 more laps
thought about trying another sprint but barely had enough energy to walk home. talk about hitting the wall

[h7jb7sg1e]

Thursday
*no activity

Friday, July 26th 2007
2 games of doubles handball 2-0
-blinding first step (I attribute this to vest stair & sprint training)
BW Circuit - 3 rounds @ Park
5,4,5 Pull-ups
10,10,10 Dips
5,5,5 Hanging Knee Lifts
10,10,10 Push-ups
-fairly easy, did only 3 sets cause I didn't have any water left
-next time bring 2 bottles & do 15 each for dips and push-ups, also add 10-15 squat thrusts as the fifth movement in circuit

there were 3 other guys training a BW circuit also

Weekend outlook
will try to either do stairs in buidling or BW-jog on the westside

EDIT:
core extremely sore from roman chairs on wednesday
-need to lower vest weight to 75 so that I can do hypers also

[Zerocrew1984]

so from what google says, a roman chair is a hyperextension right?

[DEVILsSON]

i dont think they are quite the same things.

Also I find it weird that citizens cant wear a bullet proof vest in public. Look at it this way. If the cops think it's a bomb and they try to shoot u down...at least u'll have the vest to save your life...lol....unless ofcourse they shoot u in the head...

[h7jb7sg1e]

zerocrew--> http://www.building-muscle101.com/im...ir_sit_ups.jpg
I secure my legs on parrallel dip bars. I don't think I go parallel to the ground not cause I'm going to slip but cause I don't think I have the strength to get back up. Going to reduce the weight to 75 (maybe 50). I couldn't do I single hyperextension with the vest at 100 lbs
http://www.muscleandstrength.com/wat...extension2.jpg

yeah its wack. another thing I dislike about gun control is that there is no way to enforce beyond the factory line. Once its on the market people will get them for security or nefarious uses. On a positive note one of the guys who tried on the vest at a 100 said he is going to get a 45 lb. He is a bodybuilder type but does calisthenics also with his training partner.

[h7jb7sg1e]

hyperextension you flex and straiten back, roman chairs you flex and train your abs,obliques

[h7jb7sg1e]

Saturday>>> Rest

Sunday, July 29th 2007
*me, bro, bro's friend
3 games of 21 (basketball) 1-2
1 game of HORSE (basketball) 0-1

bleh no jogging this weekend
weather is crap today, but gonna try to get in a calisthenics workout today

[h7jb7sg1e]

Monday, July 30th 2007
Calisthenics BW @ 181 + 100 lb vest
Push-up & Horizontal Pull-up superset 11x-6x, 8x-6x, 6x-4x
active recovery: 10 laps w/ vest, 5 laps @ bw
starting next week I will add a compound leg movement to the beginning of every giant set (3 exercises in one set)
-hydration 700ml about 24 oz. of water


EDIT: active recovery consist of walking back and forth (1 lap) the length of a basketball court

[h7jb7sg1e]

Tuesday, July 31st 2007
spontaneous calisthenics on the way home @ BW = 181
mega set (quick 15 second break to say howdy to some peeps)
14.5x Pull-ups
30x Decline Push-ups
10x Dips *short pauses on reps 5,7,9
15x Hanging Knee Lifts *should hang from higher bar

gonna try to follow up with a couple of sets of weighted stairs later tonight
-hydration about 24 oz of water

[h7jb7sg1e]

Wednesday, August 1st 2007
*begin 2-a-days (maybe 3-a-days if I'm really crazy)
AM
1 mile run (7:40) *bleh long way to go to get to old HS PR (5:43)
1 lap walk (1/11 mile) & light stretching
1 mile run (8:07) *excellent kick at end, but had sharp crap as a reward
1 lap walk (1/11 mile) & light stretching
PM
-to be decided-

EDIT: 1st AM Mile interval