28 Nov 09

Been busy this week with the family and the holiday. Got into the Y for a nice grinder workout.

Terrible 30's

30x
Deadlift 135#
Incline Bench Press 135#
Ball Crunch
Back Squat 135#
Pullup
Back Extension
OH Lunge 45#

The Bench press and pullups were the hardest for me for I suck at both. Lunges at the sucked the big one!

Treadmill 25min - walk/jog/run 2.42m

24 Nov 09

Der Hof
Made it back to The Yard finally. Nice to see the guys again, especially Chuck, haven"t seen him since he left for college.

4x
Pullups x6
22" Step Ups x20

5x
24kg Sled sprints to Pull x2
55# Sandbag Getup x10
*Sled sprints to pull are: Sprint with the drag sled 20yrds, sprint back without, then hand over hand pull the sled back to you.
This was a total grinder!

5x
24kg KB Snatch(HS)x10
Sledgehammer x20

Andy and kenny did some other insane workout. Just trying to remember it hurts.

19 Nov 09

OH Squat
BBx6
65#x6
95 2x5
105 x5
115 2x5

Back Squat
185 3x8

3 Rounds
Mini-Leg Blaster
25# Renegade Row x20 (10l/r)

20min easy run - 2.17m

17 Nov 09

Barbell Snatch
115 2x5
135 2x5

Clean and Jerk
155 5x2

Pullups
6x6

16 Nov 09

Front Squat
95#x5
115x5
135x5
155x3
185x3

6x6 Barbell Complex 75#
6 Rounds/6 Reps each of
Hang Clean/lunge/Push Press

14 Nov 09

4 Rounds
Bench Press Rd1 135x10/Rd2 155x5/Rd3&4 175x5
Inclince situps x15
40# DB Curl x10

11 Nov 09

Dead Lift
135x5
185x5
225x2
275x2
315 2/2/2/1/1

4 Rounds:
135# Squat Clean x5
Pullup x5
60# 1 arm Tricept Pull down x10

20min Eliptical 85-95rpm

Doing a strength circut for the next few weeks. Been seriously neglecting the deadlifts, probably haven't done them for 6-8months and it showed.

9 Nov 09

Been a long week with very little sleep. Didn't have much energy so decided it was best not to workout. I did manage about 20min worth of energy today so while I waited around at work, I got a little something in.

Bench Press
135 x12 (3-5sec hold at top)
155 x10 (3 sec hold)
175 x5

Back Squat
135# x10
185 2x8

Wasn't trying for anything monumental today, just wanted to get the blood flowing. I hardly ever bench press, probably 5-6 times a year, today was one of those days. Haven't done squats in awhile either but wanted to hit the legs as well. The weight felt really heavy today, most likely due to the lack of sleep over the past week.

3 Nov 09

Der Hof
Actually made back to The Yard today. Haven't been able to make it for some time. Good the see Andy and Kenny.

6 Rounds:
400m Run
5 Pullups

5 Rounds:
Sandbag Getup x5
2x24kg KB Front Squat x5

4 Rounds:
16kg KB Complex
5x R/L 1 arm swing/snatch/c&j/o.h. lunge

Pretty good workout, wasn't pushing real hard, knee was feeling a little loose. Andy and Kenny did another tough one.

5 rounds
Man Killers
Tire Flip
Farmer/Waiter walk
Mountain climbers

3 rounds
pullups
dips
v-up
leg scissors