[w0cyru01]

New Year.

Slightly Fatter...more out of shape...weaker...

Height: 6'
Weight: 187 lbs

Conditioning level: Nil
Injuries: Torn Labrum + Sports Hernia, was in rehab twice last year for both. Sports Hernia is still not completely healed, better then it was though. Made me depressed, thus lack of working out and fatness came on.

Some of my goals:
- Stay healthy

- Get back to powerlifting which I haven't done in quite some time due to the above mentioned injuries. Maybe I'll pull 5 plates this year, at around 175/180 lbs.

- Get my conditioning up. Just purchased Ross Enamait Full Throttle Conditioning and have started to do some things from it. Now I just need to make a medicine ball and a sandbag.

Some numeric goals:
- Pull 495 @ 175/180
- SOHP BW
- Squat something respectable (425 @ 175/180)
- Perform a muscle-up
- Perform triple-clap pushup
- Jump Rope at a good pace (200 rpm) for 5-3 minute rounds.
- One-Hand DB Snatch 100lbs

[w0cyru01]

Quick Day:

High Knee's Jump Rope (170-180 rpm)
5-1 minute rounds 30s rest
5-30 second rounds 15s rest

[w0cyru01]

6am morning workout with the fiance:

SOHP
95x5
105x5
115x5

BOR
135 4x10

OH Tricep Extension
60 3x10

Hammer Curls
30 3x10

[w0cyru01]

6am workout with fiance:

Back Squat
135 2x5
165x5
185x5

RDL
115 3x10

Explosive Med. Ball Pushups (Basically do a pushup, explode off the ground touch the ball then back into pushup position)
3x10

Med. Ball Overhead Chop (Wanted to do slams, didn't know if the gym would appreciate it)
3x10

Med. Ball Twists
3x10

Afternoon:
21-15-9

21 Burpees
210 Rope Skips
15 Burpees
150 Rope Skips
9 Burpees
90 Rope Skips

10.30

[w0cyru01]

Indoor Soccer game:

Lost 5-1...Not much out of me, we had too many people show up so PT was limited.

[w0cyru01]

6am workout without the fiance

Back Squat
135 2x5
165x5
185x5
195x5

One Hand DB Snatch - Each weight is 4 reps each arm
55 lbs
60 lbs
65 lbs

Short on time, short fast workout

Afternoon:

Exercise Circuit - 3 times
10 burpees
150 rope turns
15 Squats
10 clap pushups (Regular pushups on last circuit)
20 situps
10 rows

[w0cyru01]

Some exercise circuit I'm never doing again on machines here at the hotel

3x

OHP
Chest Press
Seated Row
Dips
Curls

[w0cyru01]

6am workout:

Jump Rope
4 Rounds

Legs and feet felt heavy and definitely wasn't jumping well.

[w0cyru01]

Indoor soccer game:

Won 11-1..1g and 3a...nothing stressful or strenuous.

[w0cyru01]

6am workout

Core Circuit
From one of Ross's books I think

Will do some cardio this evening after my 8pm class