[Freeman102010]

Woke up this AM and had DOMS in my obliques. Or at least where I've been told where obliques are on skinny people. I know exactly where it's from too: the OH Squats, I felt it while doing the exercise, but I don't have DOMS in my hips or quads.

Push/Press:

Bench Press: warm up with the bar for a couple sets

145x10x2
155x10x2
160x10

Dips (no weight added):
5x10

seated OH dumbell press:
45x10x4

Shrugs:
65x15x5

I found out that the rubbery med balls are what you are supposed to use for slams (ooops). I did a bunch of those before I left (FUN!)

[Freeman102010]

My knee was bugging me today, so I wore my tensor knee brace

Squat Day:

7 min warmup on the bike.

Squats:

135 x 10
225x5
290x5x5

Due to the hype on the main S&P page, OH Lunges

Barbell x5 per leg
95x 5 x 2
65 x 5x 2

tried working on wrist flexibility with the bar for front squats. I think I'll keep doing this for a while, but maybe I might scale back to a broom stick.

Step ups to a bench with 45 dbs.

10 per leg x 3

[Freeman102010]

Thursday was a a cardio day I went out for a run... and got cramps... and dirrhea... I'm happy I wasn't far from home. I had to walk slowly home.

Today I started with the montly cardio challenge, and got a very disapointing time of 6:34:98. I'm sure I can do better than that.

then pull workout:

Deads: warmup with the bar.
then
233x5
277x5x5

Wide grip Chinnies:
10x4

Rows... I don't know what to call them. one foot on the floor, one knee on a bench, one hand on the bench, one arm pulling the weight...: 70lbs x12 each arm.x4

Farmer walk with 2 70lb dbs walk the legnth of the gym and back x3

[Freeman102010]

Cardio:

got a PVC jumprope yesterday, exacly the same as the one that went missing in the gym. watched some tutorials online before going to the gym.

25 min of crappy jump rope. my goal was to keep jumping 1 inch of the ground, and keep going. I was able to get about 40 jumps in a row if i galloped over the rope jumping 3 inches. but i couldn't even start if I tried short jumps.

5 min of rowing
15 min of biking

another 20 min of jump rope again, I actually got the hang of short jumps by the end of it but could only get 5ish jumps consisstanlty.

[Freeman102010]

Daytime: I had a 25 min walk during lunch.

Evening:

I'm starting the T3 for squats.

warmup on bike for 7 min, then I went to the power racks and they were occupied so I did 5 min or more of skip rope

Squats:

Barx15

135x10

actual T3:
250x10
225x10 (that felt) I could have done more so I still reduced it for the next set
205x10 too easy, I think I took too much break between sets
205x10 short rest and still easy
225x10 bumped it back up.

Total weight moved: 11,100

then on to my regularly schedual push workout.

Bench:
bar x15
135x10
185x5 (I don't think i could do it all 5x5, I had no spotter)
165x5x2
175x5x2

My shoulder was sucking by the end of this and I don't know why.

35lb DB OHP
5x3
I wanted to do more but again the shoulder.

Dips
BW x10x 4
I now want to buy a weight belt for dips.

Hanging leg raises (I usually do knee but I just wanted to make it harder)

20
12
8 (shoulder crapped out)
12, with underhand grip and trying to hold my arms at 90 degrees.

I tried to really keep the movement controlled I'm sure I could have pushed out reps but it would have been just swinging my legs with my back and hips, not holding with my abs.

mixing it up between 5 med ball slams to jumping the rope with good timing and height 20 times x 6

[Standard]

Ever done L-sit CHINS? it's double awesome for leg raises and CHINS

[Freeman102010]

Originally Posted by Standard

Ever done L-sit CHINS? it's double awesome for leg raises and CHINS

after finding it on youtube, no I have not. I will give it a go though.

I'm not really strong at chins anyway, but I'll throw it in, even if i do some slow negative L-sit chins.

Thanks!

[Cap'n]

You're 5' 2"?

[Freeman102010]

Correct.

[Freeman102010]

Cardio this evening:

15 min of rowing
15ish min of skipping - I'm actually getting timming of basic skipping rope down. I tried and tried and tried to do dubble unders but failed and failed and failed. Meh, I'm enjoying and its challenging.
10 min of easy biking.