Got my haircut today, and kept dozing off during my cut. Good thing the lady that cuts my hair has skills. Anyway upped my calories to 1800 today, little bonus for being good and I think I'll need the energy. Glad to have a free meal or two tomorrow. For my friday workout, I'm hitting up some more legs.
Gym time 1.5 Hrs brings my total up to 5.5 Hrs
Stretch 5-8min
Bike for 10min
Rower for 10min
Deadlift
50% 2x10
60% 2x5
75% 1x3
90% 1x1
100% 1-3x1
Good Mornings
4x10
TriPress down
4x10
Kneeling Cable Ab Crunch
5x10
Walk for 30 min uphill at 3.5mph
Friday, October 9, 2009
Wednesday, October 7, 2009
Alright yesterday I did this:
Sandbag A1 50lbs/5 Sets with 60s rest
Stationary Bike - 10min
Rower - 10 min
Bench Press
60% - 2x5
75% - 2x3
90% - 3x1
Dips - 75-100
Tri-Press down - 3x15
Skull Crusher 3 x 10
Pull Downs - 3 x 10
Bent DB Rows - 3 x 10
3.5 mph at 3 incline for 30 min or whatever I need to finish out 2 hrs
Sandbag A1 50lbs/5 Sets with 60s rest
- Sandbag get ups x 4
- Jerk and Clean x 6
- Shoulder Press x 8
- Bear Hug Squats x 10
- 50ft carries x 4
- jerk clean press x 6
- Zercher/Good Mornings x 8
- Rotations x 10
Stationary Bike - 10min
Rower - 10 min
Bench Press
60% - 2x5
75% - 2x3
90% - 3x1
Dips - 75-100
Tri-Press down - 3x15
Skull Crusher 3 x 10
Pull Downs - 3 x 10
Bent DB Rows - 3 x 10
3.5 mph at 3 incline for 30 min or whatever I need to finish out 2 hrs
Monday, October 5, 2009
Monday, Monday, One of those days
So after a weekend of 16.25 hrs of overtime (which I'm glad I could work), I'm ready to start another week. I started off with a bang because I woke up late and had to do something completely different at work which always sucks. Never the less I kept to my diet and hit up a workout to start my week off.
1544 Kcal 56% pro/34% fat/9% carb -
1.5 hrs
5-8 min of stretching
10min at 100rpm on stationary bike
Front squat
60% for 2 x 5
75% for 2x3
90% for 5x1
Bulgarian Split Squats
3x10
Dan John's 55
Stretching and roll work
3.5 mph at 3 incline for 30 min
Really like the Split Squats, man they are hard to do. Which I know only means that my stability work is garbage, but that's what I'm working. Plus I think I'll get to have a day of sled work and tire flips at least once a week. Gotta do some talking and asking, but I'm pretty sure it'll be a lock.
Alright goals for tomorrow are diet, 45 min strength work, and wake up on time.
1544 Kcal 56% pro/34% fat/9% carb -
1.5 hrs
5-8 min of stretching
10min at 100rpm on stationary bike
Front squat
60% for 2 x 5
75% for 2x3
90% for 5x1
Bulgarian Split Squats
3x10
Dan John's 55
Stretching and roll work
3.5 mph at 3 incline for 30 min
Really like the Split Squats, man they are hard to do. Which I know only means that my stability work is garbage, but that's what I'm working. Plus I think I'll get to have a day of sled work and tire flips at least once a week. Gotta do some talking and asking, but I'm pretty sure it'll be a lock.
Alright goals for tomorrow are diet, 45 min strength work, and wake up on time.
Friday, October 2, 2009
Friday should be free
Got pulled from my normal job to do a bunch of stuff I should have gotten extra pay for... Ah capitalism and exploitation how do I love thee? Whatever. Most people say TGIF... Well I don't, never have and never will. Although I like Family Matters and Full House, but that's a different story. Anyways this is what I did today.
FRI - A.M.
TRX
30 Push/Row/Pull
P.M. - 45 min - 1 hr
50 lb bag
5 sets of Circuit A.
4 Sandbag Get ups
6 Jerk Clean
8 Shoulder Presses
10 Bear Hug Squats
60 Sec rest between each set
100 lb bag
3 sets of Circuit H
4 50 ft. Carries with alternate grips
5 Jerk Clean Press
6 Zercher Good Mornings
8 Rotationals
60 - 120 s Rest between each set
TRX
3 x Max Push up
3 x Max Row
3 x Max Chin ups
*ønly got in 2 sets of Circuit H. Couldnt hold on to the bag. I FAILED
FRI - A.M.
TRX
30 Push/Row/Pull
P.M. - 45 min - 1 hr
50 lb bag
5 sets of Circuit A.
4 Sandbag Get ups
6 Jerk Clean
8 Shoulder Presses
10 Bear Hug Squats
60 Sec rest between each set
100 lb bag
3 sets of Circuit H
4 50 ft. Carries with alternate grips
5 Jerk Clean Press
6 Zercher Good Mornings
8 Rotationals
60 - 120 s Rest between each set
TRX
3 x Max Push up
3 x Max Row
3 x Max Chin ups
*ønly got in 2 sets of Circuit H. Couldnt hold on to the bag. I FAILED
Thursday, October 1, 2009
Alright a quick post
Needed today off feeling real tired and sore. Will walk for an hour, stretch, and do house work.
And I've been back on my Routine Diet 1500-1800 Kcal with a 60% protein/30% fat/10% carb split. I will have 1-2 meals for recovery a week which will primarily consist of carbs.
Last two days
WED
20 min of Stationary Bike
10 min of Row machine
Dan John's 55 workout
3x10 Bulgarian Split squat
Recorvery work
Teus
TRX
3 x Max Push up
3 x Max Rows
3 x Max Pull ups
100 lb Bag
3 x (4)Sand Bag carry
3 x 5 Jerk Clean Press
3 x 5 Zercher Good Mornings
Recovery
And I've been back on my Routine Diet 1500-1800 Kcal with a 60% protein/30% fat/10% carb split. I will have 1-2 meals for recovery a week which will primarily consist of carbs.
Last two days
WED
20 min of Stationary Bike
10 min of Row machine
Dan John's 55 workout
3x10 Bulgarian Split squat
Recorvery work
Teus
TRX
3 x Max Push up
3 x Max Rows
3 x Max Pull ups
100 lb Bag
3 x (4)Sand Bag carry
3 x 5 Jerk Clean Press
3 x 5 Zercher Good Mornings
Recovery
Tuesday, September 29, 2009
Reborn...
Okay, so I sorta dropped off the "blogger" sphere, but I didn't stop training. So I finished my Police Academy, and the last round of testing jacked up my nutrition. I went from an easy 165 to an UNEASY 175-177. So gaining around 10 lbs in 5-6 weeks, could be good or bad. I'm going to go with the latter, drop my calories and increase intensity. My basic outline of work will be a goal of 8 hours total per week consisting of 3-5 hours of heavy lifting, 2-3 hours of performance (sandbag and TRX), and 1-2 hours of steady state cardio. A more detailed plan will be posted soon.
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