28 Dec 10

Didn't get to my planned workout today, had a family emergency to tend to. Snuck in a quick warm up.

JS Curl and tricep extensions 3x10
KB Curl and tricep extension 3x10
JS shoulder warm up
CoC #1 2x5 w/15sec hold on last rep

28 Dec 10

Back Squat
95x10
135x10
185x5
205x5
225x3
235x1
245x1
255x1
Mixed in a couple sets each of pullup x10 and 40# db curls 2x10

Front Squat 135 2x8
OH Squat 95x5
Box jumps
22"x5
26"x5
30"x5
34" 3x10

20min treadmill 2.77m

26 Dec 10

Took it easy the last few days, just been doing some stretching, ma stance training and just some other light general stuff.

DER HOF
Nothing like a nice 20 degree day to do some training outside. Did a random workout, couldn't really decide on what to do, just wanted to start working off those holiday pounds.

warmup:
coil snake lunges x20
walking lunge x20
pullups 2x5
light stretching

3 rounds
400m run
paralette push ups x10
bw squats x25

Random exercises:
Buddy carries x2
Buddy drag
alligator walk x30ft(knuckles)
P-bar free style 2x 1min
32" jump x10
Abs: plank/bird dog/flutterkick

22 Dec 10

1.5 hours martial arts
Did some general ma strengtening:
5 count knuckle pushups x6
wrist/forearm work
kick holding 2x20sec r/l
static stance hold: horse 1:10/bow(very low) 2x20sec

Still having issues with my back so I didn't push super hard today.

21 Dec 10

Feeling pretty run down and my back still isn't healed. Just did some genereal body weight stuff throughout the day

Diamond pushups 2x12
1 arm pushups 3x3
Plank 3x45sec
horse stance 1min
stretching and joint mobility

19 Dec 10

DER HOF

Over did it a bit on the deadlifts yesterday, reaggrivated a dish problem in my lower back. Been doing a lot of stretching and joint mobility throughout the day. Wasn't planning on doing much at Der Hof but back was able to hold up for the most part.
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Warm up:
3x
12" step up x50
ring dip x5
4" ball pullup x5

40/20 workout (40sec on/20sec rest)
Each exercise was done 5 times= 5min for each exercise

Step ups
Sledge hammer
Medley(step out/mountain climber/flutter kick/j-jax/ice skater)
55# sand bag carry 5min non stop
x2 40 total minutes of work

Demo's some KB and Systema exercises for the guys, followed by some more stretching

18 Dec 10

Deadlift
135x10
185x8
225x6
245x5
275x5
295x1
315x1

3x
95# BB Clean & Press x8
30" Box jumps x10
Explosive pullups x10

5min Eliptical
20min treadmill - 2.77m

15 Dec 10

short on time again

3x
DB complex x3
Lateral Leg raises x8
Back extension x10
(DB Complex 3 reps each high pull/curl/press/squat)

Incline Bench Press #115 3x8

12min treadmill 1.6m

13 Dec 10

Running really short on time today.

Warmup:
back squat 95x10/135x5/185x5

Back Squat 8 sets of 3 on the minute:
185
205
205
225
225
235
225

Late evening
20min stretching

11 Dec 10

Wanted to work on my cardio, planning on phasing in more in the coming weeks.
20min Eliptical
25min treadmill

Late evening
25min stretching

9 Dec 10

Deadlift
135x10
165x5
185x5
225x5
-40min break-
225x5
245x5
255x5
-30min break-
275 2x3

25min treadmill 3.28m

8 Dec 10

doing annual classroom training for work so during breaks I'll sneak into the weight room.

35# DB Complex 1rep each
high pull/curl/press/lunge-l/lunge-r
10/5/8(about 45min between each set)

Bench press
135x10/155 2x8/165 x5
Incline DB press 50 2x8

6 Dec 10

Just did some stretching the past couple of days. Did 20min Yoga after work yesterday, felt pretty good to some again.

Today:
warmup:
3x
Step up x20 65/115/115
hip stretch set
shoulder rotator cuff warmup

8-10-12-10-8
OH Squat 75#
Pullup
GHD Situp

20min treadmill- Focused on doing incline/hill work

3 Dec 10

20min on the heavy bag

20min stretching afterwork

2 Dec 10

Messed with some band squats today for the first time. I used them as my warm up and since I liked them so much, I ended up doing more.

BB+micro-mini band 2x10(added 2x8 shoulder press as well)
mini band 2x10
band+135 x5
band+155x5
band+175 3x5

Incline 55#DB bench press 3x8
40#DB Curl 3x8

50# DB bench press 2x8
Pullup 2x6

20min treadmill

30 Nov 10

warm up:
Step up bw+45# x50

3x
Military Press 95# x5
Step up 95# x20

Military press 95# 2x5

Deadlift 5x5
225x2/245x2/265

15min treadmill