[Standard]

Originally Posted by mschatz

must be the new av...

i think the crazyness associated with a 3 times a day workout routine is independent of an avatar

[jk3004]

Speaking of avatars.....I found THE ultimate avatar. Alas, it's an animated avatar and I can't use it /cry

[Standard]

Now i want to see what your talking about, either post it or... Click Here

[mschatz]

Originally Posted by Standard

i think the crazyness associated with a 3 times a day workout routine is independent of an avatar

Probably true. Hows the boxing going?

[Standard]

Originally Posted by mschatz

Probably true. Hows the boxing going?

Well when i get a job ironed out then i will be able to put some effort into formalized training, as of the moment i'm trying to up my conditioning to get it to a respectable state and just work on some basics puches and combo's, i really don't want to spend too much time working on technique untill MacRea can give me a good starting place. It's alot easier to learn it right the first time then to get into a habit of doing something wrong then having to correct it from there.

[Standard]

Day 4: Should be refered to as Olympic Day
Got my friend to come out so i could show her the yuppie gym and how to do some more advanced "free weight" lifts. My volume and intensity were down a bit today but thats cool. I also got suckered into doing crunches, not my choice.

Weight Training:

Clean And Press (hang clean and push press)
135 x 8
185 x 3
205 x 2
225 x 0 (cleaned)
225 x 0 (cleaned, so close to lockout)
245 x 0 (couldn't hammer my elbows down into place)

1 Arm BB Snatch
65 x 5 (R & L)
95 x 2 (R & L)
115 x 0 (R, didn't try left, just not pulling it up clean)
95 x 2 (R & L)
95 x 2 (R & L)

DB shoulder Press
70 x 10
70 x 10
70 x 9

Crunches (with resistance band attached to plates behind head)
20
20

Cardio

20 mins light running @ 4 MPH

[Standard]

Day 5: Light leg day

Lower back is a little tender today so i thought i would take today a little easier then i normally do.

Warmup
5 mins @ 5 mph

ATG Front Squats
135 x 6 (warmup)

Back Squats
135 x 10
225 x 10
315 x 5
315 x 5
225 x 10
225 x 8

SLDL from platform
225 x 10
225 x 10
225 x 10

CHINS (on 2x2 square tubing)
6
6
6
6

ATG OH squat
45 x 10

1 Handed ATG OH Squat
45 x 5 R
45 x 5 L
65 x 3 R
65 x 3 L

[Standard]

Off Day:

Heavy bag work
did the first couple rounds of kk's heavy bag 101 then about 10 mins more random punch combo's, then worked low kicks for about 5 mins for fun.

Active Recovery
10 mins eliptical (had to cut it short because of the phone)

[Standard]

Day 1: Runing, Heavy Bag, Bench

Sounds busy, but the first couple things today really were not the difficult.

Conditioning
2 km run with my friend, i would have liked to do more but she was dying, something about it being -13 out and running into the wind.

Heavy Bag Work
About 15 mins of light work, just working on form as to not tire my arms out too much before lifting. Felt i needed to do something cause running was so half assed.

Weight Training

Wasn't feeling all to hot when i got to the gym, something wasn't sitting to good after dinner. Spent alot of time warming up and felt better as the lifts went on. Doind alot better on bench now, confident enough to do a couple reps at 245 without a spotter.

Bench
135 x 10 (warmup)
135 x 10 (warmup)
135 x 10 (warmup)
225 x 5
245 x 2
275 x 1
280 x 1 (very little help at the bottom)
245 x 1
225 x 4
205 x 6

Incline Bench
185 x 6
205 x 4
135 x 11

Dips (chain +7lbs)
BW x 5
BW + 52 x 5
BW + 52 x 5
BW + 52 x 4
BW + 32 x 5
BW + 32 x 5
BW x 5

DB Flys
65 x 8
65 x 8

French Press
100 x 6

Cardio
10 mins @ 4 mph

[mschatz]

1 handed ohs?! Sounds gnarly...vid?