Late workout today, bit of a time crunch so I cut the warm-up jog

Rope Work - 3x100, 3x50 double unders
Squat Clean - 135, 155, 155, 155
Push Press - 135, 155, 155, 165
Standing Military - 95, 95, 95
Tricep Pulldowns - 25lbs each side (3 sets)
Skull Crushers - 25 lbs each side (3x5)
Curls - 30, 30, 30,
Hammer Curls - 20, 20

Back in the Globo-gym

June 14th, 2012

Back to LTF in Plymouth to train.  Ridiculously distracting.  Didn't muster the motivation to get in there until 5:00 so of course it was packed. whatever.

DL: 145, 245, 295, 315, 335, 335
Bench: 135, 185, 195, 195, 225 (x5)
Squat: 135, 225, 225, 245, 245
OH Tri's: 60, 60, 60
Dips: 10, 10

Probably could have stayed longer, but have been feeling very tired in the gym probably because:

a.) haven't been in a while
b.) diet isn't the best
c.) no pre-workout supplement or creatine

Breakfast: 2 eggs with bagel, one slice of provolone cheese
Lunch - Sandwich: (turkey, ham, venison sausage) venison maple link, slice of 'za
Dinner: Salad, Spaghetti w/ meat sauce, cheese

First Day Back: Summer Goals

First day back to blogging.  Summer Goals include: seeing if I can do snatches with my injured shoulder eventually, 315 lb bench press max, getting squats back to where they were before my back injury, improve stretching, increase strictness of diet.

Jog: 10-15 minutes (1-1 1/2 miles)
Lift:
Squat: 225, 245, 245, 265
Deadlifts: 135, 225, 275, 295
Bench Press: 135, 185, 185, 205
Chest Press: 45, 55, 55, 55
Seated Shoulder Press (x5) : 45, 45, 45
Dips: 10, 10, 10

Diet:
Breakfast: Bagel with cream cheese/peanut butter, banana wrap with peanut butter
Lunch:
Dinner:

jack3d

tried some jack3d today to see how it would help my bench, motivated me to get my lazy ass outta bed too.

BP - 4x5 185, 195, 195, 205 single 245, 255

21,15,9 butterfly pullups and double unders - just zoomed through this to work on my butterfly's

3 sets of:
OH wall sit with medecine ball - 30 second
20 box jumps
10 pushups (hand's off the ground)

Snatches - 3x5 135,145,155 single 185 (f) 185
OH squats - 3x5 135, 145, 155

100 rope jumps - 30 singles, 20 DU, 10 triples - 3 sets
Failed every time once i go to the triplets unfortunately, but will work on this one in the future

speed bag 30 min.
row 5 min.

August 2nd, 2011 aka hangover city

Snatches 4x5 - 135, 145, 145, 155 finished with a single @185, still nursing the back so didn't want to push it much more, but 185 came pretty easy

Chest Press 3x10 95,105,105

Turkish Getups - 55,65,75

Bit of jump rope work/speed bag

Gym was hotterenhell

2 hours of sevens practice

hopefully will hit it harder tomorrow

August 1st, 2011

First workout back from Chicago

BP - 10,8,6,4,2,1 @ 135,185,195,205,225, 255 (F)
3x40 yard dash - Best time was 4.8
135 lb clean and jerk and muscle ups - 12,9,6
MU were a lot harder than I thought they were going to be - 17:00
10 minutes of ladders

Wed. July 27th, 2011

Back was mad sore this morning, fought through the WOD regardless

7 Muscle Ups
12 DL @ 225 lbs
30 walking lunches

-17:00 - was pretty pleased with the time, though the muscle-ups took longer than they should had to break them up in the last two rounds.  More of a mental block on it than anything else really.

Dips 3x10
Tricep Pulldowns 3x10

Real tired after the WOD so called it a day, gym is still a billion degrees and was starting to feel a little light-headed

Nutrition:

Breakfast - Banana and Two Fried Eggs
Lunch - Chicken Waaangs
Snack: Made some homemade blueberry crumble :) had to try a piece before giving the rest away
Dinner - Leftovers - Chicken/Green Beans/Angel Hair Pasta