10-14-2010

Warm up
EY beginners sequence 12 minutes

A1 )weighted pushups
A2) 16kg snatches 5 reps

superset for ten minutes

B1) Jump Rope
B2) 16kg snatches sets of 10 last one 15 reps

Superset for ten minutes

Food
All-Pro Science vegan Protein with banana,peanut butter and Almond breeze. 5 macca capsules

Lentil soup with
2 pieces of whole grain bread and 5 macca capsules

whole wheat wrap with peanut butter and jelly

2/28/2010

Back to my Routine

Perfect Push ups 7reps
Squats 10 reps

wearing weighted 20 lb vest 17 rounds for 15 minutes

Wide grip Perfect Push ups 3 reps
Sqauts 5 reps

wearing 20lb vest 22 rounds for 15 minutes

2/26/2010

NYC STORM
Well I got stuck in the city tonight and since I had to work the next day my company put me up in a hotel . I had my power push ups with me and I did like Hershel Walker and did pushups and squats during commercials for about two hours don't have any idea of how many reps or sets I did.

2/24/2010

wearing 20lb weight vest

Pefect Push ups 7 reps
mountain climbers 20 reps

15minutes 16 rounds

close grip push ups 3reps
concept rower 250meters

15minutes 7 rounds

wide grip perfect pushups 5 reps
back extentions 5 reps

15minutes 25 rounds

2/23/2010 week2

Wearing 20lb vest

Perfect Push up 7 reps
squats 10 reps

18 rounds for 15 minutes

Modified handstand Push up 5 reps
double unders 30

20 rounds for 15 minutes

close grip chin 2 reps
neck raises 5 reps

20 rounds 10 minutes

2/21/2010

Perfect Pushups
Burpees wearing 20lb vest

5 reps each for 15 minutes 15 rounds

perfect pushup 7 reps
double unders 30

15 minutes 17 rounds


underhand grip pullups
2 reps for 9 rounds
5 minutes

2/18/2010

All pushups done on the perfect pushup

Pushups wearing at 20lb weight vest 5 reps
lunges 5 reps each leg

25 rounds in 15minutes

closegrip pushups 3 reps
squats 10 reps

22 sets in 15 minutes

2/17/2010

Perfect pushup
back extensions with 35lb plate 5 reps each exercise for 10 minutes 12 rounds

One arm pushups on the perfect pushup 3reps each arm
double unders 20

15minutes
20 rounds

02/16/2010

Incline bench 135lbs
perfect pushup 5 reps each for 10 minutes trying to not rest at all


Shoulder press 65lbs
Modified handstand pushups on perfect pushup
overhead plate lunch 5 reps each for 15 minutes

1-30-2010

Joint Mobility work

DB powerclean press
25x5
30x5
35x5
40x5
45x5

Squat
135x10
155x10
165x10

A1: Back Extensions
A2: Plate twists
3x10 no rest in between

Jump Rope 1 round

More stretching

1-28-2010

Join Mobility

Practice handstand and progressions

bench press
1x135x10
155x10
165x10

Haven't benched in years so I am taking it easy

A1:Divebombers (Sub)
A2:Bodyweight rows
3sets of 10 no rest

Jump Rope (sub)
Ten minutes trying to go as long as possible without interruption and fast as well

1-26-2010

Joint Mobility

Snatch
warmup bar
95X3x1
115x1
135x1
145xfailed
need to work more technique

deadlifts
135x5
155x5
185x3
205x3
225x3
255x3
275x3

a1: good mornings 65lbs 5reps
a2: 50lb SLD 10 reps
a3: 35lb plate rotatons 12-14 reps
3sets no rest

10 minutes of
15lb kettlebell lunge and press and do laps back and forth you can't drop the bells you can hold them like in girevoy sport but can't put down only lasted 7:30 in time I liked these will progress to get full ten minutes and heavier bells

1-25-2010

Standing milatary press
95lbs x3
115lbsx3
135x3 felt strong but due to the tendinitus kept reps low. It bothered me a little.

behind the neck bar tricep push (SUB) don't know it it's the proper name I saw Thomas Jones of the Jets doing this exercise great pump felt it all over
Handstands of the wall3x10
pullups 3x5 no rest between these two
Mountain climber sprints(SUB) 10mintues
I was really gassing and taking to many breaks finally stopped with 1 minute to go.
Penalty for being a bitch 1 round of Jump Rope

1-24-2010

Squat
45x5
135x5
155x5
185x5
205x1
225x1
235x1
Alternate dumbell presses
warmup 30,35
40x3
45x3
50x3
3sets 12 reps
62lb kettlebell swing
35lb plate side to side twist

25overhead plate lunge 4laps
3rounds of Jumprope

Some Of My Tools

01/20/2010

Joint mobility last week I hurt my hamstring deadlifting


Deadlift
45x1
135x1
185x1
205x1
255x1
275x1
310 plus two 15lb kettlebells was 340lbs total x1 2 sets

Need to get more weight or go to a bigger gym

01/09/2010

Workout

Squats
45x2
95x2
115x2
135x2
155x2
185x2
185x2

All Squats full all the way to bottom

Good Mornings
65 3x10

A1:62lb kettle bell swing
A2:incline pushups
A3:medicine ball overhead squats
3x10 reps no rest between sets

30lbs alternate dumbbell presses 1x10 still some pain in the forearm bicep region but the good news Strength is still there dumbbells felt really light.

JumpRope 1 round

Day1 Week 1

Started training today hopefully my elbow tendinitus will get better.


The Workout

Bench Press
45 warmup
115 2reps
135 1rep
155 1rep
165 1rep
185 1rep
205 1rep
210 1 rep
Took it nice and slow

Back extensions goal was 100 unbroken reps
1x50 reps
2x20 reps
3x 30reps =100 reps

Metecon
5 towel band slams
10 pushups
15 air squats
5minutes rest 30 seconds and repeat again