[Freeman102010]

never mind.

[Freeman102010]

never mind again.

[Freeman102010]

No shoulder pains or aches after the shoulder prehab I've been doing which is great. However the new thing is hip pain, could be not squatting right.

Cardio Day:

Bit of a walk, then jog the legnth of a soccer feild and back, Stretches

July Challenge: Suicides: with a screw up, didn't do the last suicide. (did four broken up w/pushups.) for what it's worth: 13:38

then 20-25 min of jump rope. LOUSY I was just exhusted from from doing the suicides.

While jumping I really really aggrevated my left hip, I think I will have to start skipping on the lifting plat form agian (or just do other activities that don't have the impact, which sucks cause I acutally like skipping).

[Freeman102010]

Pull day

lacked energy going into the gym, took a lot of rest between sets.

poor warmup on the bike for 10 min.

Deadlifts:
sock feet, put the weights under puzzle mat peices, as per usual. but I also put peices togeter to stand on, and it seemed to help my hip.

Barx15
135x10
225x10
275x5
working sets
315x5 (was hoping I could do this for 5x5, but no way was that happening)
295x5x4

SuperSet between Wide grip chinnies x 5 and 135lb BORx10 - 4 sets of each.

Calf raises bw, one let at a time, 25 per leg x 4 sets

Shoulder pre hab:
Cuban Presses
Laying down side raise things

Ab work:
tried doing an ab-wheel roll out from the feet and failed, I managed to go out into a plank but when I went to extend my shoulders I collaped and fell on the damn wheel.

Back to basics: roll outs from the knees - 15x4

[Freeman102010]

So my hips have been bothering me and my calves hurt like hell after working them sunday, feeling tired all the time sooo I took 3 days off. I know I need to sleep more than 6 hours a night and I really feel the need to start stretching before bed.

Today: the weather is so awesome I had to do the conditioning challenge again: this time in the evening so I got a time I'm fairly happy with 14:13

then did 100 ultamit burpies in just over 10 minutes. home for a warm/cold shower.

[Freeman102010]

first day of lifting for a while

starting with squats

10 min bike warm up

squat warm up
bar x 10
135x 10
225x10

cycle 3 day 2

300x5
295x5
290x5
280x5
275x5

adding weight every time I do the cycle, feeling good.

Standing Presses:

barx10 (strict)
135x5x3 (push press)
115x5x2

BW Dips

8, 10, 10, 10

jumped on the bench and thought I could get through it quick
145x10 and my shoulder felt screwed teach me for no warm up

I took off and it was a good thing I did as I was running out of time (had to go to a cousin's wedding).

[Freeman102010]

no time for gym, so did burpies (regular no push up) in the apt.

2 min round one min break
2 min round one min break
then 8x1 min round with 1 min break.

harder than I ever thought it woudl be. I thought I was goint to warm up with 2 min rounds and work into 3 min rounds. screw that.

Doms in my abs and ass now.

[Freeman102010]

Pull Day;

10 min bike

Deads Lift
Bar x 25
135 x 10
225 x 10
305 x 5 x 5

Super Sets between BOR and chins
135 row x10
bw chin x 5
135 x 10
chin x 5
135 x 10
chin x 4
135 x 10
chnnies x3

arms were dead, dead, dead doing chins

bunch of face pulls (first time doing them, didn't feel anything as far as muscle strain, we'll see how the DOMS are tommorow). and cuban presses

abwheel roll outs from the knees 20x4

[Freeman102010]

Originally Posted by Freeman102010

bunch of face pulls (first time doing them, didn't feel anything as far as muscle strain, we'll see how the DOMS are tommorow).

DOMS

[Freeman102010]

I've started amping myself up to squat since earlier week. Last night was a late night full of wedding stuff and as was this evening after a busy day at work. I didn't sleep well last night (too much caffine late last night). I drank my body weight in coffee today. Drank a big jug of gatorade whilt doing the following:

Warmup: 8 min on bike

Back squats
Equipment:
sock feet (as ususal, I need to buy some shoes) neoprene knee sleeve.

Barx15
135x12
225x5
275x3

T3 Day 3 Cycle 3:
330x3 (PR)
330x3
320x3
310x3
305x3

zercher squat:
barx15
135x12
135x15
115x15
115x12

Treadmill for 11 min
start off at a jog at 6.2 mph
then alternate for the following 10 min between a hard run (for me) at 8.5~9.2mph at 2~5 incline and a walk at 2.8~3.2 mph.

Total time in Gym: 50 min

Thoughts about the workout:

I'm obviously pleased about the PR. I was thinking racking the weight I should add another 5lbs... Oh well. I'm making solid steady gains. I haven't stopped yet so I really think I'm doing something right.

Zerchers hurt. I'll have to use a towel or a maxi pad next time.

I was running out of time at the gym, again life is getting hectic these days. So I was flying in my Zercher sets and jumped right on the treadmill.

I'm really open to thoughts on my running at the end. Should I be doing harder runs with longer breaks or try to keep a steady 10 min jog?