to a non-believer

-warm up jog
-active
-sprints: {[5x70]x3} 45sec btwn reps. 3min btwn sets.
-stretch

cause i'm sufferin from realness

sunday; rest
monday; gym

*roll
*active stretches
*shoulder warmup
(1) pullups; 5x7
(1) bench; 1x5 @ 145,150,155
(2) chest supported row; 3x8 w/80
(2) palms in db military press; 3x8 holding 30s
(3) cable squat row; 3x10/arm @ 50
(3) abs; 3x10
finisher: 9-9-9. finished first round in 8:50, went through again, doing 6 reps of each exercise, took about 6:30.
stretch

he no good

gym today.

felt good this morning.

got to the gym early with a friend.

*roll
*active stretches
hopped on the treadmill for a few minutes.
then went through the following circuit 4x.
-12 burpees
-24 pushups
-36 bw squats
-400m run on treadmill

was very tough, but pushed through hard. finished up with 2 burpees to get to 50, 4 pushups to get to 100, 6 squats to make it 150.

did a few cleans; 3x95,115,135
sldl; 2x10/leg holding 10lb plates

abs by evren;
-5 45lb circles
-30 plate taps w/25lb plate
-10 man tacos
-20 rollback ext
-side plank to front plank to side plank; 40 sec each side
-20 plate taps
-15 circles each way
-5 plate circles

set you free

thursday: rest. went bowling, 179, best i've ever done.
friday:
gym w/trev
*roll
*active stretches

(1) 1-arm db snatch; 3x6 w/50lb db
(2) db row; 2x10 w/90lb db
(2) incline db press; 2x10 w/45lb dbs
(2) barbell glute bridge; 2x10 w/135
(3) close parallel grip chins; 2x10
(3) dips; 2x15
finisher;
tabata combo with:
*hitting the heavy bag
*walking as far and fast as possible holding a 50lb db in each hand
went through the tabata twice. felt good.
stretch

that $hit bray

wednesday:
*hip mobility
*active stretches
(1) db squat jumps; 3x10 holding 5lb dbs
(2) squat; 5x5 @ 185
(3) rack deadlift from below knee; 1x7 @ 275
(4) db split squat; 2x12/leg holding 45lb dbs
(4) plank; 2x1min.
(4) bb shrug; 2x8 @ 135
stretch

what she order? fish filet

took a week off. felt awful all last week. glad i took the rest.

monday;
*roll
*active
*shoulder warmup

(1) bench; 10x45,5x95,3x115,5x5x135
(1) wide grip pullups; 5x6
(2) chest supported row; 2x8x75
(2) palms in, standing db military press; 2x8 w/30lb dbs
(3) 1-arm cable squat row; 3x8/arm @ 90
(3) cable trunk twist; 3x10/side @ 50

9-9-9: 9 reps of each exercise, 9x through; bw squats, pushups, inverted row, jumping jacks. 8:50, first time under 9. inverted rows were killing me.

went through again, 5 reps of each.

today:
active
dynamic
sprints; 10x100, 1 min rest

felt like i worked hard.

stretch

yellow submarine

to the gym.

roll
jump rope
active stretches

(1) hang clean; 5x95,105,115
(2) squat; 10x45, 8x95, 3x115,135, 4x4 @ 155
(2) rdl; 4x5 @ 135
(3) deadlift; 8x135, 3x155,185, 1x2 @ 205,225
(3) db swing; 5x8 @ 40
(4) bench; worked up to 2x185, 1x185
(4) back ext; 4x8 w/45lb plate
(4) chins/pulls; 4x5
(5) travelling pushup with row; 3x10 w/20lb dbs
(5) 5 up downs; 3 sets

bike intervals; 3 min warmup, 30 sec on x 1 min off (15,5), 5 intervals

stretch

dinner

mamma mia

took tuesday off; stressball

back to the gym today.

roll
active stretches

squat; 10x45, 8x95, 3x115,135, 3x5 @ 155
(1) push press; 1x5 @ 135,145,155
(1) 1-arm db push press; 3x5/arm w/40lb db
(1) explosive pushups; 3x8
(2) chins/pulls; 13,12,10,10,8
(2) dips; 15,15,15,10,10
(2) ab decline throws; 5x10
(3) cable fly, low to high; 3x10 @ 20
(3) chest supported row; 1x10 @ 70,75,80

boutta stretch.

tired but felt strong.

i did it like this

whew. well, i'm almost back on track after a hectic holiday vacation, paired with some pretty lackluster results for a bunch of workouts.

this week, really focusing on moving some higher weights, lower reps. and lots of rolling/stretching.

today.

roll
active stretches

(1) hang clean; 3x155,160,165 (strong with these)
(2) squat; 10x45, 5x95,115,135, 3x155,185,205, 3x3 @ 225
(2) 3x5 squat jumps (done after 155,185,205)
(3) box squats; 2x225,235,245
(4) rdl; 5x135,135,155
(4) lunges; 3x10/leg w/25lb plates

full stretch

felt strong today, got a good sweat in.

I remember running through the wet grass

Been doing a lot of rolling and stretching and have already begun feeling better. Started squatting without shoes on and it makes an awesome difference.

Today:
Roll
Hip stretches
Mobility

(1) squat: 10x45,55,65,75,85, 5x95,115,135
(1) military press: 10x55,65,75
(1) pushups: 5x10
(2) sldl: 3x10 leg w/15lb DBS
(2) pullups: 3x5
(3) cable fly: 3x10 @ 15
(3) cable row: 3x10 arm @ 30
(3) cable press: 3x8 @ 30

Stretch

Wednesday:
Roll
Stretch
Mobility

(1) squat: 10x45,55,65,75,85, 5x95,115,135
(1) Hang clean: 5x5 @ 95
Side lunges: 3x10

Stretch.

even if it means

back to the gym. didn't get there until late, so all of the resolution-ites had left or were on their way out.

roll sesh
active stretches
shoulder warmup
(1) push press; 8x45, 5x55,75,95
(1) explosive pushups; 3x5
(1) bw squats; 3x10
(2) squat; 10x45,95x8,5x105,145,165
(2) rdl; 5x5 @ 95
(2) legs extended side taps; 5x50
(3) dips; 10,9,8,7,6
(3) roman chair; 5x8
(4) pulls/chins; 5x5
(4) cable trunk twist; 5x10 @ 15
(5) db flys to db press; 3x10 w/20s
(5) db row; 1x10 @ 50,60,70

row; 1000m in about 4 minutes.

full stretch.

did a lot of movements today and i am really happy about that. my tendons are just really tight and i could feel them snapping over my hips and knees while i was stretching. feel rejuvenated and i can tell this is going to be a good week.

tzoooot. tzat.

deep breath out

been a bit over a week since last post. have worked out a bit, but felt pretty weak. x-mas provided a good break and after lifting pretty heaving on tuesday, took the rest of the week off for the most part. should have stretched more, as is always the case.

lower spine is feeling pretty tight and my left knee is feeling a bit weak in certain positions.

did deadlift 365x1 and hang clean 5x155.

squats have felt pretty weak, i think because of my increased volume in the deadlift.

anyway. going to use this week as a full body deload week.
next week, some explosive stuff, some low rep and higher weight stuff as well.
then, starting 5-3-1 for one more month, then into another program to get some more movement and focus on turning my strength into speed and explosiveness.

details of tomorrows workout will come tomorrow.

happy new year.