[Freeman102010]

Cardio:

4k burtal run/walk

between my fiance's apt and mine there is a hill roughly 1K long and has an average incline of 5% (some parts are negative some parts are about 8%).

sart at the fiance's place go up a little bit then go all the way down the hill (1 K) rest, run halfway up the hill, rest, finish the hill rest. (makes 2K total). repeat.

I still have my cold and I'd have to check around frequently, then do a good farmers blow and hock a loggie.

[Freeman102010]

Happy Squat Day Everyone!

10 min of pretty hard biking

Back Squat:
135x10
230x5
280x5
285x5x2
290x5

frigging awesome! (for me)

front squats (body builder)
105x4x8

box jumps, 20x5

a whole bunch of leg curls kept messing with the weight and reps.

5x15 abwheelies
5x15 sit ups (to make my head 90 degrees)

[Freeman102010]

test

[Freeman102010]

Dead/Pull/Gun work

I lift at a University Gym that has a good amount of weights and equipment but people never put crap back. I wanted to use the really cool jump rope last couple times I was in the gym but its missing. today the weights were everywhere when I got there. Such a frigging pain.

Started by warming up with high rep really light weight deads for a couple sets.

then:

Deads:
10x185
5x235
5x275x4 (PR)
5x285 (PR)
I've never lifted so much on deads before and this was a big increase for me. Hope I can get out of bed tommorow.

tried to super set wide grip chinnies and bent over db rows.

10 / 10 x45db
10 / 10 x45db
10 / 10 x45db
7 (threw up in my mouth and stoped, LOL). 10x40db

get ready for the gun show, curlz:
30lb dumbell per arm, 8 reps per arm, x4

Shrugs:
55lb db x 15x 2
65lb db x 12x2
this was brutal just trying to hold the wieght.

[Freeman102010]

Log has come in handy already, as I forgot what I was actually supposed to lift today.

Yesterday, May 23rd:

Cardio, did the treadmill 'challenge' that was discussed on the conditioning forum. got to 2 and a half minutes on 9mph. and that was as far as I could get. Walked it out for a minute then went back to running at 7.5 for 5 and a half minutes.

Today:

I'm amped up for Sherk/Penn tonight, and I went berzerk in the gym.

DB Bench:

50x10
80x5
90x5x4

Incline DB Bench:

60x5
60x5x4

OH DB press
40x8
35x8x3

Dips

4x10

I got to do something that I've never really done before: Med Ball Slams, the gym was really quiet and I was doing them on the mats where people do ab stuff/stretching.

Med ball Slams:
4 or 5 x 12
and it was FUN!

Then I asked the guy working at the desk if he minded if I took the med ball into the squash quart to do more slams, he said yeah sure whatever (that's the cool thing about working out at a Uni gym is that people working there don't really care at all).

Med ball throws:

2 x 20

wall throws/slams
10 each side.
Then I started another set of throws and halfway through the ball made a funny noise when it hit the ground. I broke it. The ball ripped in the leather paralell to the seam where it ties up. I suck!!!

Back inside the weight room told the guy I broke the med ball. He didn't care of course but now my conseince is clear.

so then i grabbed a little weighted ball (not like a med ball but their like little weighted volleyballs. I dropped it on my guts for 3 sets of 25.
Hanging crunches 4x25

Calf raises on the back of the bench (so I can lower my heel past normal standing level).
3x25 each leg, no added weight

Hex Dumbell Holds

20 lb held for 25 sec x 3

[Freeman102010]

Cardio:

Did the snaches challenge from the Master Monthly Challenges: snatches for weight moved in 3 min. (75x40lb=3000lb)

then treadmill for 15 min, and bike for 12.

[Freeman102010]

Squat Day:

Back Squats
warm ups with bar
235x5
290x5x5

OH Squats
95x5x5

Leg Extentions:
6x10 with 100lbs.

home to play DDR with the fiance.

[Freeman102010]

Cardio:

Treadmill for 16 min on incline
Stairclimber for 10 min
12 min of Rowing.

Right after Squat day. ROUGH!!!!

[Freeman102010]

Deads and Pulls

warm ups with the bar
135x10
235x5
275x5
280x5x4

supersets of wide grip chinnies to bent over rows with dumbbell

(10 chinnies/135 rows x 10) x3
7 chinnes (failure) / 135 x 10

machine rows (I really cant tell how much I'm pulling) 5 x 15

cable curls (again can't tell how much i was really pulling) 4x 15

[Freeman102010]

yesterday rest; today cardio/muscle endurance.

Started with the May monthly challenge

3 min of snatch for most weight moved. got 74 reps x 45lb weight for 3330lb.

then sat for 3 minutes and went to do burpies and I saw tweety birds, so I walked it out for 2 min and then did 100 burpies (10x10) in 11:10. That sucked. I've don 100 in 7:30 or so before, the snatches really took the life out of me.

then 60 abwheel burpies (10,10,10,15,15). a walk from one end of the room in between sets.

worked on OH squat form. the bar for 15x6

hoped on a bike and did drills for 12 min, going backwards, forwards, jam the brakes and start again, crank the tension and get up out of the seat.