[Freeman102010]

Yesterday: 20 min walk at lunch

Today: finding my one rep max for squats:

8 min warmup on bike

Squats:
Bar x15
135 x10
225 x5
275 x3
295 x3
315 x2
325 x1 AND 0

I got it up once, awkward really felt I should do it again. Took it to the bottom, tilted forward a bit, so I leaned back a bit... BANG!

now the uni gym I work out at has been nice and quiet overs the summer but I had the pleasure of having 25 people or so in the workout see me tip over w/ 325. I don't think I hurt myself... we'll see tommorow.

I sincerely feel like I have enough drive to push up more weight but I don't have the balance and control.

225 x10
225 x8
225 x6

[Freeman102010]

Cardio Day: didn't want to do it so it was:

Deadlift/Pull day!

8ish min of skip rope, I'm getting faster, but I need to learn to control my pace better, I just keep going faster and faster until i screw up.

Deads:
bar x 15
155x10
243x5
287x5x5

Super set: SL Deads off a step arobics platform (2 inches i guess) then to BOR.
133 x 8 (each ecercise) x 4

Then to failure at a pull ups and different variations

2 sets of L-sit pull ups (8 and 5)
1 set of L-sit chins (3ish legs really didn't stay too high.
2 sets of chins x 5 (f)

then a whole bunch of negatives with a super wide grip.

[Freeman102010]

30 min of biking. DOMS all through my back.

[Freeman102010]

squats and pushing:

8 ish min of warmup on a bike

T3 workout 2, cycle 1

warmups:

barx10
135x10
225x5
245x5

working sets
305x5
285x5
280x5x2
275x5

I jerked around under 285 and 280 (the second time) I think I tweaked my back.

OHP
95x9x2
95x8x2

DB Bench
80lb dbs x 4 (way to tired to get 5)
75x5x3
75x4

Dips
10, 10, 8 (f) , 6 (f)

hanging leg raises:

12x3

knee raises 20, then side to side: 16

I'm a long way away doing L-sit chins for reps of any number.

then 30 abwheel roll outs in sets of 10

[Freeman102010]

Cardio:

18 min jump rope. pretty good speed. I'm trying to do jumps on one foot at a time and swithcing back and forth.

10 min stairclimber

12 min run on the treadmill - last 2.5 min was walking.

[Freeman102010]

Fast Workout:

Deads
Barx10
165x10
243x5

working sets:
297x5 PERSONAL RECORD x4
309x5PERSONAL RECORD
first set went up easy. Really makes me wonder what my 1RM is.

Chins:

10
8
5

Chinnies:

7
8 (I think I looked rediculous)
3

[Freeman102010]

Squats Day:

warm up on bike 8 min

Squats:

Barx10
135 x 10 (with a pause at the bottom)
225x5
275x3

T3 day 3 cycle 1

315x3 (rep PR)
305x3
300x3
295x3
280x3

Bench Jumps 5 sets, 15 reps

Bench step-ups with 35lb DBs 10 per leg x 4

Bunch of ball slams

static holds with 20lb hex dbs.

[Freeman102010]

Sunday morning quick hard (for me) cardio

15 jump rope, pretty fast. still can't double under. can't jump on my left leg very well (the bad knee is the left).

15 biking drills

[Freeman102010]

I just wanted to post this in my log as well as a record.

Originally Posted by Freeman102010

this sucks.

from sherdog.com main page:
Cunningham Talks Win in Halifax

Rowan has the only school here the rural part of Nova Scotia around where I live. My friends train there and now that I have full time work, and just got my knee brace today, I was going to train at Abhaya.

Abhaya Home

check it out I'm bummed, and if you wondering when looking around abhaya yes that is Jeff Joslin and yes I do know the can of worms I've opened.

I wish Rowan all the best.

[Freeman102010]

Yesterday after work I got my custom knee brace, it looks like this:

Ligament Knee Braces*« Knee Braces - Blending form, fit and function*« Braces & Supports - Ossur

I got some cool stuff with it, including a neopryne (sp?) sleve to put on my leg to help obsorb sweat, as soon as I saw it i realized it would be perfectly acceptable for the squat comp. it also has a big thick neopryne sleve to go over the brace if I want to do contact sports.

To test it out tonight I went to the gym.
6 min of jumprope, after i got into a rhythem i did okay of jumping from foot to foot, even on my bad knee. Then to the treadmill, where I racked up the speed, even up to 10mph (I couldn't hold it for more than 30 sec).

Squats w/neopryne sleve on the left leg

warmup:

135x10
225x10

T3, day 1 cycle 2

260x10
255x10
250x10
245x10
235x10

this was definetly my max for 10 rep limits, I will really know if I've made gains before next lifting day.

Bench:

135x10
185x3
225x3 PERSONAL RECORD
155x10
155x8x2

tried doing single arm push presses, did 5x55 on the right side and couldn't get 2x40 on the left, gave up.

OH Tricept kick up type thing:

55x10x5

Dips
10x4

Home for a cold shower. It gave me a bad case of shrinkmydink, but we'll see if it helps with recovery tommrow.