Friday 10-12-12

Failed this am. rolled over. lazy....worn out? not sure. long week.

got a big weekend planned. leaving tonight to go camping. should be a blast but chilly and some late nights for sure.

back on track Monday. consistency is the key and i have been dropping that ball lately.

big picture....

Thursday 10-11-12

grrr.
got home late from a meeting again last night. didn't get to bed till to late and the alarm came way to early.

rolled over.

got some prep to do tonight for this weekends camping excursion..

will get back in tomorrow and have at it!

Wednesday 10-10-12

Rest day.
rolled over this am. had 3 good solid days in a row and could use the day off.

recover. recharge.

Tuesday 10-9-12

Didn't want to get out of bed this am. would have been happy to roll over but.....gotta get it on.

warm up
run 1 mile
7:40
-feeling good on these. as good as you can feel rolling right out of bed and into it.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid effort all the way thru. shoulder still a little twingy at times.

Bench
10-45
8-95
5-135
5-5-5
160
185
205-10
-10 reps at 205.
-solid. widened my grip and it made a big difference.

RDL-BBB
5X10@135
-moved thru these quickly but efficiently and for form.
-will most likely up the weight a little next week on these.

Met-con
Cindy
10-rounds
-11 minutes maybe? not really for time.
-pullups were the limiter. took a while to get into the groove. need to get back to work on these.
-smoked by the end. was feeling flat and this just crushed me. need more of this kind of work apparently.

Plyo
Foam roll

Monday 10-8-12

Monday 10-8-12
weekend re-cap.

Saturday
-yard work. pushed mower and blew some leaves.

Sunday
-hit the gym for a little bit.
run 1 mile-7:45
3 rounds
10-deck squat
10-walk out
10-push ups
10-walking lunges

Press
10-45
8-75
5-95
5-105
5-3-1
120
140-5
155-4
-did 5 at 140 by accident. oops!
-felt pretty solid all the way thru. 155 was heavy and took a little push off the bottom. failed on the 5th rep.
-pretty solid work. will continue to try to bring this up.

Deadlift BBB
5x8 @ 225

plyo
foam roll

Monday
up and out into the chilly am! fall is in the air.

warm up
run 1 mile 7:45
-solid effort here

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Squat
10-45
8-135
5-165
5-195
5-5-5
210
240
275-5
-solid work sets. 275 was heavy but the reps were solid.
-was a little meh today. had to dig down and psych up for the last set.

20 @ 135
-added a burnout set. just because. good stuff.

Conditioning
3 rounds
100y walk with 2 35lb Kettebells in the front rack position
rest 1 minute between rounds
-any time the bells come out of the rack position or touch ground is a 8 burpee penalty

-no burpees for me. all rounds completed in the rack position and did not but the bells down.
-that was the goal. unbroken.

100-35lb russian swing unbroken
-got them all. unbroken. no stops no rest.

Plyo
Foam roll
-shoulders are a little sore today. tried to open them up a bit.

Friday 10-5-12

had quite a day yesterday. lousy on so many levels....

rolled over this am. really needed it. was shot. physically and mentally.

will make up todays workout tomorrow am.

recharging......

Thursday 10-4-12

Thursday.
was up a little later than i should have been last night watching the debates. no comment here.
up and out. a little slow moving today.

Warm up
run 1 mile
7:50

3 rounds
10-deck squats
10-walk outs
10-push up
10-walking lunges
-felt a little tired. a little slow. but soldiered on and got it done.

Deadlift
8-45
8-135
5-185
5-215
5-3-1+
245
280
310-7
-narrowed my grip a bit and i think it really helped solidify my position. 310 for 7 was solid. probably left a couple reps in the tank and felt strong off the floor. excellent.

Squat-BBB
5x8 @ 200
-first set was heavy. should have thrown in a few lighter reps but oh well.
-these were smokers by the end.
-solid form and depth though so thats was good.

Met-con
Run 1 mile
7:45 pace
-figured to book end the day with mile runs. felt ok. just wanted to get done. not much juice at this point.

Plyo
Foam roll

-gonna be a long and busy day..

peace

Wednesday 10-3-12

Gloomy foggy am. yuck. but up and out.

warm up
run 1 mile
7:50 pace. still solid. need to think about upping the mileage and speed.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid thru there. better than Monday.

Bench Press
10-45
8-95
5-135
5-165
5-3-1+
180
205
225-5
-got 5 solid reps at 225. felt good.

RDL- BBB
5x8 @ 135
-these were solid and helped to stretch out the hams which were a little tight after Monday.

Conditioning
3 rounds
70yard farmers carry 85# dumbbell each hand
10-burpees
70yard overhead carry 80# bar
10-burpees
-this was tough. the 85# dumbbells got heavy fast! pushed thru pretty quickly. definitely a smoker.

Plyo
Foam roll

Tuesday 10-2-12

Got home late last night and got to bed later...
woke up at about 3:30 and rolled over. woke up again ay 5:30. oh well.

back at it tomorrow.

Monday 10-1-12

Monday. back in the ring. had a lazy week last week.

warm up
run 1mile
8:00 pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-felt solid on the run. little sluggish on the 2nd and 3rd round here

Squat
10-45
5-135
5-165
5-200
5-3-1
230
265
290-3
-got 3 reps at 290. felt solid and definitely had another in the tank. was a little off on my rack position. back was slipping down a little. altered my hands to get a better low bar position. felt pretty good.

Press- BBB
10-45
5X10@75
-changed up my grip a little bit and narrowed my position on the bar. wanted to test it out. felt solid.
gotta get back into the BBB protocol.

Met-con
CFI Baseline
row 500m
40-squats
30-sit ups
20-push ups
10-pull ups
6:00 +/- on the wall clock. solid effort all the way thru.

Plyo
Foam Roll.

back in the groove.